Newbie - EAS / BFL/plan question

[BatZgirl]

Ceviche - AUTHORIZED

2 servings 2 Filets of Red Snapper (any white fish will do)4 lemons1 tomato dicedfresh cilantro (Chinese parsely)Cut fish into strips and place into ziplock bagsqueeze the juice of 4 lemons into bagchop cilantro and add to bagrefrigerate overnightonce marinated 24hours, remove and drain bag contents and add diced tomato. Serve on lettuce bed and top with 1 tbs of olive oil and 1 tbs of red wine vinegar.

 

[BatZgirl]

CHicken and Pear Salad - AUTHORIZED

1 serving
You’ll need:1 red or yellow Bartlett pears, cored and sliced1 cup chopped napa cabbage*1 portion cooked chicken (diced)1/4 cup sliced radishes1 tbs. chopped green onion 1/2 tbs. sesame seeds, toasted*Savoy or green cabbage can be substituted.Vinaigrette Dressing:Combine 1 tbs. each vinegar and olive oil, 1 tbs. minced fresh parsley, 1 tsp. grated lemon peel and ½ tsp. crushed thyme; mix well. Cut pear into chunks; toss all ingredients in a bowl, add Vinaigrette Dressing; chill and enjoy.

 

[BatZgirl]

CHICKEN CORN SOUP - AUTHORIZED

2 servings
1 large chicken breast1 sml can creamed corn2 cups light chicken stockDash of hot sauce (optional)Dash of low lite soy1 - 2 tbs lemon juice1 egg - beaten1 serve of flat rice noodles (98% fat free)Heat chicken stock and add corn. Grill or poach chicken breast then shred and add to stock. Add hot sauce, lemon juice and soy to taste. Swirl through egg mix until it forms ribbons in soup. Add noodles and enjoy - great for lunch or dinner, filling and tasty!

 

[BatZgirl]

AUTHORIZED - Chicken Fajita

1 serving 1 portion chicken breast, sliced1/4 of a green pepper, sliced1/4 of a small onion, sliceddash of ground cuminhabanero or picante sauce1 wheat flour tortilla1 teaspoon nonfat sour creamnonfat cheddar cheeseIn a hot skillet, cook chicken breast (seasoned with ground cumin and habanero sauce) until it’s about half done. Add green pepper and onion and continue to cook. Add more sauce when everything is about done. Warm tortilla in the microwave and spread nonfat sour cream in middle of tortilla. Spoon chicken mixture on to tortilla. Top with nonfat cheddar cheese and more picante sauce.

 

[BatZgirl]

AUTHORIZED - Tuna and Pasta

2 servings This is a great simple and easy recipe when you’re in a rush!1 1/2 cans of tuna, drained2 cups of whole wheat pasta1/4 cup of non-fat or low-fat feta cheese1/4 cup low fat italian salad dressing1. Prepare pasta as per package directions, and strain. 2. Add rest of ingredients and stir lightly.3. Serve in bowls, and enjoy!

 

[BatZgirl]

Baked HashBrowns - AUTHORIZED

6 servings 3 large potatoes cut into hashbrown size chunks1 small onion chopped1/2 cup sliced mushrooms1/2 cup cherry tomatoes cut in half1 tsp oregano3 tbsp campbell soups healthy request very low fat cream of mushroom soup5 tbps evaporated skim milksalt & pepper to tastemix all ingredients in a casserole & baked covered for 1 hour & 15 minutes at 375. Then add 1tbsp fat free sour cream and 1 tbsp fat free shredded cheddar mix well and return to oven under broiler for about 10 minutes until brown & bubbly.Serve one portion with a portion size grilled chicken breast and a tossed green salad. It’s also really good as leftovers especially for breakfast with a portion of scrambled egg whites.

 

[BatZgirl]

AUTHORIZED - Banana Bread

2 servings In Medium Bowl Combine:3 TBS Plain Protein Powder1/2 Cup 100% Stone Ground Whole Wheat Flour1 Tsp Baking Powder1/8 Tsp Baking Soda1/4 Tsp CinnamonIn Small Bowl Combine:1 Medium Banana (Starting to turn brown), mashed1 Egg White1/4 Cup Unsweetened Apple SauceAdd wet ingredients to dry. Stir until moistened.Divide batter into 2 mini-loaf pans and bake in toaster oven at 350 for 20 minutes,ORPut all batter into 1 mini-loaf pan and bake at 350 for 25 minutes,ORUse a regular muffin pan to make 4 muffins. Bake at 350 for approximately 15 minutes.This recipe makes 2 servings, so 1/2 of the batter is a meal. Each serving has 38g Carbs and 25g Protein!What I like about this recipe is that it is all natural, no artificial sweeteners and no oil. It tastes just like regular banana bread and takes only minutes to prepare! I make 2 in the evening and then bring one to work for my mid-morning snack the next day. I love warm banana bread, so I just heat in the microwave for a few seconds and it’s delicious! Enjoy!!

 

[BatZgirl]

AUTHORIZED - Chips and Cheese Salsa

2 servings 1 Sprouted Wheat of Whole Wheat Tortilla1/2 C. non-fat Cottage Cheese1/4 C. SalsaCut WW Tortilla into triangles. Bake in oven @250 until dry and crisp (about 1 hr). I do a whole pan full and store in a airtight bag.Mix non-fat cottage cheese and salsa together and enjoy with crisp chips. Great snack especially with the sprouted wheat tortillas

 

[BatZgirl]

AUTHORIZED: Curry and Rice

2 servings
Ingredients:2 portions of extra lean ground beef1 finely chopped onion5ml medium curry powder10ml cape curry blend5ml ground ginger1 tin of chopped peeled tomatos/crushed tomatosPinch of salt and pepper1. Spray a saucepan with non-stick cooking spray. Fry the curry powders with the ginger until fragrant. 2. Add the onion and stir-fry until brown.3. Add the mince, salt and pepper and cook until brown. 4. Add the tin of tomatos.5. Allow to simmer for approximately 30 minutes.6. Serve over a portion of brown rice or basmati rice with a green salad. ENJOY!!

 

[BatZgirl]

AUTHORIZED: COttage Cheese Shake

1 serving Let me first state for the record that I HATE cottage cheese with a blinding virulent passion, but since it gets such high marks for protein quality I wanted to find a way to add it to my diet. This is my solution, and it’s very easy for those of you who are recipe challenged and actually tastes surprisingly good. Take a serving of low fat cottage cheese, one of the fruits from the approved list (preferably chopped), one cup of water, one packet of equal, one cup of chilled water, and one cup of crushed ice. Throw it all in a blender and liquefy it. It works well with strawberries or a banana, but my favorite is with a whole orange. It has a frothy Orange Julius kind of quality.