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| Menu's and recipes Continued... |
| Sample Dinner Menu: 1. 1 Chicken Breast baked in cream of mushroom soup or cream of broccoli 1 cup brown rice flavored with some of the soup 2 cup steamed broccoli with cheese or margerine or substitute non starchy vegetable here! 2. 5 oz boneless center cut pork loin chop or porkloin roast 1/2 cup cottage cheese of your choice 1 cup steamed winter squash with light margerine or veggie of your choice 3. 7 oz boneless salmon fillet marinated in carribean jerk and broiled 1 small baked sweet potato with margerine and sugar free maple syrup 1 cup green beans or any veggie here 4. 1 serving turkey meatloaf 1 cup brown rice flavor with salsa and light sour cream if desired 1 cup steamed cauliflower with light margerine or cheese or any veggie here 5. 1 serving turkey chili 1 oz shredded cheese 2 tbs light sour cream 6. 3 slices medium pizza tossed salad with fat free dressing 7. 2 Chicken Fajitas from like taco bell box 1 cup brown rice with salsa and light sour cream bell peppers and onion in the fajita 8. Spagetti made with ground chicken and whole wheat pasta. I use the del monte or hunts canned sauce because it has less calories. 9. 6 oz lean beef broiled 1 cup flavored couscous 2 cups raw carrots 2 tbs dip |
| Chicken Meatloaf: 2 lbs Ground chicken or turkey 2 green peppers 2 medium onions 1.25 cups raw oats .5 can tomato sauce canned 1 whole egg 3 egg whites 1 packet veggie soup mix 2 TBS Mrs. Dash 2 cups fat free mozzerella cheese Makes 8 servings Per Serving: calories 290 fat 9.75 carbs 19.5 protien 30.75 Turkey Chili: 2 lbs ground turkey or chicken 2 cans light red kidney beans, drained 2 green pepper 1 large onion 6 cloves garlic minced 1 TBS chili powder (more or less to your taste) 2 cans tomato paste 2 cans diced tomatos 4 cups V-8 Brown Garlic in a little olive oil, add ground turkey and cook thoroughly adding peppers and onion at the end and cook until just soft. Put into crockpot and add remaining ingredients and cook for about 5 hours, add salt and pepper to taste. Really good topped with some reduced fat chedder cheese and low fat sour cream. Yum! Makes 8 servings: Calories: 305 fat:9 Carbs:34 protien:24.5 |
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