Newbie - EAS / BFL/plan question

[BatZgirl]

Authorized Pizza

1 serving
1 Whole wheat pita.1 Boneless skinless baked chicken breast.Fat-free tomato sauce.1 Ounce of fat-free mozzarella cheese.Onions, green peppers, etc.Spread contents on pita and heat in oven for 10 minutes, and serve

 

[BatZgirl]

BBQ Chicken Foils

1 serving
Slice a portion of uncooked chicken breast into 1 inch strips. Place into a large piece of aluminum foil. Cube a portion size potato and place into the foil. Then put your favorite vegetable into the foil. Put in a package onion soup mix and favorite barbeque sauce. Close the foil. Cook on your grill for about 15 minutes or if you’re out camping it can cook right on the coals. Make sure the chicken is fully cooked and enjoy.

 

[BatZgirl]

BBQ Chicken Breast

1 serving
This is an easy recipe that I use for a quick protein packed lunch or dinner. On Sunday, my free day, I get some "Stubbs" barbeque sauce (my favorite) and put it on 6 or 7 boneless skinless chicken breasts and grill them. I then keep 3 in the refrigerator and the rest in the freezer. A quick 30 second nuke and you have a good source of protein. Add a carb and you have a meal.

 

[BatZgirl]

Beef and Rice - Authorized

4 servings
Brown 1 lb of lean ground beef, drain fatAdd 1 cup of chopped onionsoptional: add chopped red or green peppers or tomatoAdd about 15 oz tomato sauce and or salsa(look for low fat, low carb)Add 1 packet taco seasoning(more or less to taste)Cook 4 servings of brown rice according to package directionsAdd riceSimmer at least 20 minNow you get to eat 2 portions!(I usually double or triple the recipe and cook it in my big electric skillet)This will freeze and it’s great to take for lunchMelt fat free cheese on top if you likeUse it to make a taco saladServe it to your non-Body for Life family members with cheese in a tortilla or on chips

 

[BatZgirl]

AUTHORIZED - Bean Salad

4 servings
1 15 oz can of garbanzo beans1 15 oz can of kidney beans1 head of broccoli1 tbls sunflower seeds1-2 tbls fat free miracle whip salad dressing1-2 tbls fat free ranch dressingrinse and drain beans in cold water.Wash and then cut broccoli into small pieces. Add all ingredients into bowl and mix with the dressings and sunflowers seeds. It has both your proteins and carbs. Keeps well when refrigerated.

 

[BatZgirl]

AUTHORIZED - Buffulo Pita Pocket

1 serving
Grill a portion size of ground buffalo and crumble. Cut a wheat pita in half and place buffalo inside, add shredded lettuce, tomato slices, and avocado slices. (Can wrap into a wheat tortilla instead.) ENJOY!
Submitted By: Levonia Hartford

 

[BatZgirl]

Kajan Salmon Sandwich

4 servings
The recipe below is actually from 24HourFitness. I recently joined at this gym so use the machines. Part of the membership was access to entire slew of recipies. But, before I tried one of them, I wanted to get your input on it: Do you consider this a good recipe? Is it too high in one nutrient (fat, carb, etc) and not high enough in another?Your thoughts....4 (4 ounce) salmon filets4 (6-inch) rolls, split and lightly toasted1 cup shredded cabbage8 tomato slices4 tablespoons lowfat mayonnaise1/4 cup powdered Cajun spiceNonstick cooking spraySalt and pepper to tasteLemon wedgesHeat a heavy skillet over high heat for 15-20 minutes. Mix mayonnaise and enough Cajun spice to reach desired hotness. Lightly spray both sides of salmon filets with nonstick cooking spray and sprinkle with Cajun spice. Place salmon in the hot skillet to blacken; cook 2-3 minutes per side. Cooking time will vary with thickness of filets and heat of pan, salmon is done when it flakes easily with a fork. Spread mayonnaise mixture onto each roll, top with blackened salmon, tomato and 1/4 cup shredded cabbage and serve. Squeeze with lemon juice.Salmon is slightly higher in fat than other fish but it’s also higher in heart-protecting omega-3 fatty acids.Makes 4 ServingsServing Size: 1 sandwichNutrients per serving:Calories: 373Total fat: 11 gramsSaturated fat: 2 gramsCholesterol: 64 mgSodium: 1371 mgCarbohydrate: 42 gramsProtein: 30 gramsDietary fiber: 7 grams

 

[BatZgirl]

AUTHORIZED - Carrot, tuna and rasin salad

1 serving
1 to 2 raw, peeled carrots1 small can white tuna packed in water1/8 cup raisinslemon juice to taste(adjust portion size to fit individual; portion of raisinsshould be one quarter of your normal portion size)Use a peeler to make carrot

 

[BatZgirl]

AUTHORIZED - Chargrilled Chicken and pepper pita

1 serving
Heat a lightly oiled griddle pan until hot, add a chicken breast half a red or green pepper and a small onion, cook until well seared, slice open and warm a wholemeal pita bread add the chargrilled chicken and peppers add a spoonfull of your favorite salsa then eat and enjoy!

 

[BatZgirl]

AUTHORIZED - Butter Free Shrimp

1 serving Start with pre-cooked shrimp for a very quick fix!!1 serving size shrimp, cookedtablespoon fresh minced garlic1 serving of pasta of your choice Stir garlic and shrimp together and microwave until hot. About 1 minute will do it. If a little "fishy" add a splash of white wine. Pour off any excess liquid on put on hot pasta.