Egg-White Omelet
Ingredients:
- 4-5 egg whites
- 1 full egg (optional)
- Choose 2-3 veggies from list provided
(at least 1 should be green):
- Broccoli, cauliflower, asparagus, tomato,
mushrooms, onions, eggplant, kale, peas, red radish, spinach,
sprouts, yellow squash, zucchini
- 1 slice of turkey, chicken or ham, cut
into 4-5 pieces
Directions:
- Base the pan with 1 teaspoon of olive
oil
- Pour in egg whites. Once they start to
turn white, throw in veggies and fold!
Half chicken dinner
The following are recommend to help you
find a good tasting chicken. If you know of a local restaurant
that has great chicken or you feel like cooking one yourself…Bon
appetite! Whichever you choose remember the rules.
- Swiss Chalet
- Moven-pick take out (located in loblaws)
- Charrusco
- Pusateris
- Whole foods
Grilled Fish
Choose a nice 6-8 ounces piece from your
local market
Sashimi
Order your favorite Japanese. If you take
it out make 1 cup of brown rice at home. If you stay at the
restaurant push the white rice away and have a salad with
Miso soup.
Chicken stir-fry
- Slice two chicken breast into slices
for stir fry
- Pick 4-5 different vegetables from list:
Broccoli, brussel sprouts cauliflower, asparagus, tomato,
mushrooms, onions, eggplant, kale, peas, red radish, spinach,
sprouts, yellow squash and zucchini.
- Add 2 cups of sprouts
- Add two tbsp of lemon
- ½ cup of low sodium chicken teriyaki
sauce
Chicken, veal or veggie chili
Ingredients:
- 1 pound of either ground Chicken, Veal
or Veggie meat
- 2 medium onions (chopped)
- Clove garlic minced
- 1 cup of chopped sweet green pepper
- 1 cup of chopped celery
- 1 can 28oz or 796ml of canned tomatoes
(whole or crushed without liquid)
- 2 cans of red kidney beans (19 ounce
drained)
- 2 tbsp of chili powder
- Tbsp lemon juice
- ¼ teaspoon of hot pepper flakes
Directions:
- Add tomato liquid if dry
- Cook beef until brown (approx 5 minutes)
- Pour off fat
- Add all vegetables
- Cook 3-5 minutes or until onions are
tender
- Add tomatoes, kidney beans, chili powder
and lemon juice and hot pepper flakes (add water if too
thick)
- Taste and adjust seasoning to your preference
Crunchy Chicken Parmesan
Directions:
- Pre-heat oven at 400 degrees Fahrenheit
- Two pieces of Fat Reduced Crunch Chicken
(from Loblaws – in the frozen section) cooked 20 minutes
on one side. Flip and cook 10 minutes on other side.
- Remove chicken from oven
- Sprinkle shredded mozzarella cheese on
one piece.
- Add second piece on top of cheese.
- Add 1 cup of tomato sauce on top of chicken
- Cook chicken in oven for 2 more minutes
Pizza Wraps
- Spinach or whole wheat wraps
- Soy cheese
- Veggie pepperoni or other protein substitute
(chicken, turkey or ham)
- Broccoli, cauliflower, asparagus, tomato,
mushrooms, onions, eggplant, kale, peas, red radish, spinach,
sprouts, yellow squash, zucchini.
- Tomato sauce
- Roll together your choices and bake at
400 degrees for 3 minutes.
- ***Add your favorite hot sauce to spice
the wrap up!
Whole Wheat Pasta
- 1 cup of dry pasta
- Tomato sauce
- Shredded soy cheese (optional)
- 2-4 vegetables from list
- Broccoli, cauliflower, asparagus, tomato,
mushrooms, onions, eggplant, kale, peas, red radish, spinach,
sprouts, yellow squash, zucchini.
- Hot sauce (optional and your choice)
Sandwich
- 2 pieces of whole wheat or multi grain
bread OR 1 Wrap (whole wheat, multi-grain or spinach)
- 4-5 slices of meat (Turkey, chicken or
Ham)
- Lettuce
- 2-3 vegetables from list. Broccoli, cauliflower,
asparagus, tomato, mushrooms, onions, eggplant, kale, peas,
red radish, spinach, sprouts, yellow squash, zucchini.
- Ketchup, hummus or guacamole
- NO SPECIAL SAUCE OR MAYO!
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