Chicken tenders- defrosted and pounded them between two sheets of plastic wrap. (6 ozs raw)
I used cooked tomatoes and added salt, pepper, fresh basil and flat
leaf parsley (It's in my garden) but if not I would just have used dry
Italian seasoning to make the sauce. (about 1T per chicken piece)
I precooked the spinach in a dry skillet until wilted.
I sprayed a cookie sheet with pam.
I assembled it all on top of the chicken pieces (thin red pepper
slices- one per piece of chicken, 1/4 cup mushrooms, 1/4 cup spinach
cooked and 8 sliced olives and one oz mozarells cheese- spread over all
4) I cooked it at 350 degrees for about ~15 minutes. (I did not
precook the chicken) I also ate it with 1/4 cup raw cucumber slices.
This was ONE full lean and green + 1 serving healthy fat.
1 oz mozzarella cheese
1/2 cup cottage cheese
3 oz shredded chicken
1 cup RAW asparagus (break off the large ends at their natural break.)
Sriracha if desired
Mix together the first 3 ingredients with some salt and pepper. Add sriracha if desired. Arrange asparagus in a 8x8 baking dish and then pour mixture over the top. Bake at 400 degrees till melty and toasty brown at edges. ~ 30 minutes.
******Serve with an additional serving of veggies.
6 ounces chicken (I use skinless, chicken breast, rotisserie chicken) (1 lean)
1/2 cup chopped cucumber(1 green)
2 cups lettuce leaves (2 greens)
2 Tbsp Dressing- (Less than 5 g fat and <6 carbs)= (1 healthy fat)
Mix everything together and put on top of lettuce leaves. Or use as a wrap
or shred lettuce and eat as a salad. This is So much food. And is
*May also substitute 2 T Walden Farms dressing (1 condiment) and add 8-10 sliced olives (1 HF)
Chinese Chicken Stuffed Cucumbers
(Great Party Appetizer)
6 oz chunk canned chicken (shredded) 1 lean
1 tsp soy sauce (1 Condiment)
1/4 tsp minced ginger (1/2 condiment)
1 tsp sesame oil (1 Healthy Fat)
1 1/2 cucumbers
Mix the chicken with the seasonings. Cut the cucumber into 1-inch
pieces and hollow out one side. Stuff the hollowed out end with the
chicken mixture. Double or triple recipe for a great holiday tray! (This picture is 4 cucumbers) Counts as (1 Lean- 3 greens-1.5 condiments -1 Healthy fat)
*clients can expect to loss 2 to 5lbs a week for the first 2 weeks and 1 to 2 lbs a week thereafter
Tangy Chicken and Broccoli
18 oz chicken strips (or breast cut in strips boneless skinless) should yield 12 oz cooked (2 servings)
Chicken Broth mixture:
(In a bowl combine)
1/4 cup reduced sodium chicken broth (0.25 Condiments)
2 teaspoons light soy sauce (2 Condiments)
1 clove garlic, minced (1 Condiment)
2 teaspoons olive oil (2 Healthy Fats)
1 tablespoons Dijon mustard (3 Condiments)
1 pinch red pepper flakes (optional- if you use regular mustard)
3 cups broccoli florets (6 Greens)
Directions: I started cooking the chicken from frozen. Cook in skillet till 1/2 way cooked. Pour off any juices/water in the pan. Add chicken broth mixture and finish cooking chicken.
While Chicken cooks: Cook broccoli for 4 minutes on Hi in the microwave. Remove and when chicken is cooked add broccoli to skillet and stir.
Divide onto two plates and serve.
2 Servings with 1 Lean, 3 Greens, 3 Condiments, and 1 Healthy Fat per Serving.
Quick and Easy Chicken Cacciatore
Nonstick cooking spray
1/2 lb. boneless, skinless chicken breasts
1/2 lb. boneless, skinless chicken thighs
1 green bell pepper, cut into julienne strips
1/3 cup chopped onion
1/2 cup sliced mushrooms
1 (14 1/2 oz) can no added salt stewed tomatoes
1/4 cup water (may substitute low-sodium chicken broth )
2 tsp. dried Italian seasoning
1/8 tsp. fresh ground black pepper
Coat large skillet with cooking spray. Preheat skillet over medium-high
heat. Add chicken and cook until lightly browned, about 6 minutes. Turn
frequently to ensure consistent browning.
Add in pepper, onion and mushrooms and sauté an additional 2 minutes, stirring frequently.
Stir in tomatoes, water (or broth )Italian seasoning and black pepper.
Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally,
until chicken is tender and no longer pink, about 15 minutes.
Remove chicken from skillet, set aside and cover to keep moist and warm.
Continue to simmer sauce, uncovered and stirring occasionally, for
about 5 minutes or until desired consistency.
Place chicken in a serving dish. Pour sauce over the top and serve.
Makes 4 servings.
7 oz Chicken (Breast or strips) -6 oz cooked
2 T Balsamic Vinaigrette Dressing
Rub the outside of the chicken with the dressing. Cover and
refrigerate for 3 hours.
Preheat oven to 350 degrees. Bake for 45 minutes or until done. Great if served over a salad. (OPTION) may use 1/2 serving
Turkey Meatloaf Muffins
- 2 lbs (or ) Ground Turkey
- 3 egg whites
- 1/2 tsp cumin
- 1/2 tsp thyme
- 2 tsp mustard
- 1 tsp pepper
- 1/2 tsp red pepper/ Cayenne
- 1 tsp salt
- 2 tbsp garlic (2 cloves minced)
- 2 ribs of celery (finely chopped)
- Preheat oven to 375 degrees.
- Spray muffin pan with Pam.
- Mix all your ingredients together in one large bowl.
- Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
- Bake for 40 minutes.
Serving: Unknown: Weight out 5 oz and count for 1 lean and 3 condiments.