Submitted by Dave F.
Tomatoes, Petite, Diced, Canned – Correct, 3 container (1 4/5 cups ea.)
Protein – Ground Turkey , 16 oz
Kidney Beans, 3 container (1 4/5 cups ea.)
Beans – Black Beans – Canned Drained & Rinsed (50% Less Sodium), 1 container (1.8 cups ea.)
Onions – Raw, 1 cup, chopped
Bell Pepper – Pepper – Green, Red, Yellow – 1/2 Pepper, 2 pepper
Chili pepper to taste
Brown Turkey and add to the mix of the beans and tomatoes.
Cut onions and peppers and add them into the pot.
Flavor with chili pepper, stir and let it simmer for at least 3 hours. Serve when desired.
Preparation takes about 20 minutes to cut the veggies and brown the turkey. The longer time is letting everything cook together. The result is a healthy, colorful bowl of very tasty chili.
Fat 1g? not sure if this is right.
Submitted By Cynthia W.
2 cans Wild Alaskan Salmon (14.75 oz Cans)
1 tsp. grated Ginger
2 Scallions/green onion finely chopped
2 Organic Egg Whites
1 tsp. ground Pepper
Open cans of salmon and drain. I take the bones out that are located in the center. Mix all ingredients and form into patties. Heat skillet and coat w/1 tsp. organic virgin coconut oil. Place patties in skillet and brown on both sides until fully cooked. This will make 8 patties.
1 cup of Spinich
1 Tbs. Braggs Healthy Vinaigrette dressing
Serve patty on top of a bed of spinich and drizzle with dressing.
Approx. 255 calories
Ginger – Reduces pain and inflammation
Salmon – Omega 3 fatty acids, Vit D
Organic Egg – Bio available protein (ready to use)
Spinich – Potassium
Organic Coconut oil
Healthy Chicken Cordon Bleau with Quinoa & Brown Rice Medley
Submitted by Charlie D.
5.6 ounces of Boar’s head Reduced sodium Black Forest Ham sliced super-thin (5 slices for 2 ounces)
2.0 lbs of Chicken Tenderloins
4 sticks of 50 calorie smoked Weight Watchers String Cheese
1.5 cups of Plain Panko Bread Crumbs
3/4 cup of Egg whites
1.5 tbsp of Garlic Powder
1 tsp of black pepper
1 tbsp of oregano flakes
“Butter” flavored Non-stick cooking spray
Combine panko, garlic powder, oregano & black pepper to make coating.
Butterfly each chicken tenderloin (ours come in packages of 7 per pound)
Layer a single slice of ham on top
Quarter each piece of string cheese and center one 1/4 section on the chicken and ham
Roll it up and secure it with 2 toothpicks
Roll each piece in egg-whites
Roll in seasoned Panko mix
Spray parchment paper with non-stick spray, then lightly spray the top of each piece of chicken.
Bake for 30 minutes at 400 degrees!
106 calories per piece (80 grams):
17 grams of protein
4.5 grams of carbs
1.3 grams of fat
Serve 2 pieces with 2/3 cup of Quinoa, Brown Rice & Pea Medley:
3.5 cups of Steamed Brown Rice
.5 cup of soft Quinoa
1 1/4 cups of frozen peas
1 1/4 tbsp of Reduced Sodium Soy Sauce
1 tbsp Sesame oil
1 tbsp garlic powder
1 tsp black pepper
Mix together and heat!
103 Calories per 2/3 cup (78.4 grams)
4.0 grams of Protein
20 grams of Carbs
1.2 grams of fat
Full Meal (238.4 grams – 8.4 oz)
37 grams of protein (50%)
28 grams of carbs (39%)
3 grams of fat (11%)