Breakfast     Lunch     Dinner     Snacks     Dessert


              (worst) 1 2 3 4 5 (best)        =Taste  =Ease of preparation  
   CHICKEN CAESAR SALAD  
2 servings
Salad:
2 Chicken breasts
3 Cups torn romaine lettuce
1/2 red bell pepper strips

Vinaigrette:

1 tbs canola oil
1 tbs fresh lemon juice
1 tsp Worcestershire sauce
1 tsp Dijon mustard
1/8 tsp sugar or equal
salt and pepper to taste
1/2 garlic clove, crushed(optional)
dash of fresh grated Parmesan cheese

Broil chicken breasts, rubbed with a bit of garlic powder for about 6 min each side. Cut into cubes or shred. Combine chicken, lettuce and bell pepper in large bowl.

Combine the ingredients for the vinaigrette in a small bowl, stirring well with a wisk. Pour over salad, and toss well. Sprinke lightly with Parmesan cheese, and toss gently.

Add some melon as a side dish for a complete protein and carb. meal. Great for lunch or dinner! No more plain chicken!!!

Submitted By: Suzanne Beuttel


BUFFALO CHICKEN STRIPS  
4 servings
Serves – 4
Working Time – 15 Minutes
Total Time – 25 Minutes

1/2 cup low-fat milk
1/2 teaspoon honey
1 pound skinless, bone less chicken breasts cut into 1-inch-wide strips
1 cup crushed cornflakes (2 cups uncrushed)
1/4 teaspoon ground ginger
1/4 teaspoon dried thyme
1/4 teaspoon dried rosemary
1 cup plain nonfat yogurt
2 ounces blue cheese, crumbled
1/2 cup minced scallions
Louisiana Hot Sauce
2 carrots cut into sticks
2 ribs celery with leaves, cut into sticks

1. Preheat the oven to 400 degrees. Line a baking sheet with foil and spray with non-stick cooking spray. In a shallow bowl, combine the milk and honey and stir to blend. Add the chicken strips, stir to coat, and let stand for 10 minutes.

2. Meanwhile, on a plate, combine the cornflakes, ginger, thyme, and rosemary. Dip the chicken strips into the cornflakes mixture to coat thoroughly, gently pressing cornflakes into the chicken. Place the chicken on the prepared baking sheet and bake for 8 minutes, or until the chicken is crisp, golden, and cooked through.

3. In a medium bowl, combine the yogurt, blue cheese, scallions, and a few drops hot sauce and stir to blend. Place the chicken, carrots, and celery sticks on 4 plates and serve with the blue cheese dip.

As an alternative – to save time and spice things up a little – buy non-fat blue cheese dressing at the grocery store and add some hot sauce (to taste) to the milk and honey mixture. If you like skip the hot sauce or dip the strips into the hot sauce after cooking.

Enjoy!

Submitted By: Earl Funderburk


   Cheese Triscit  
1 serving
Take Reduced Fat and/or wheat Triscits and take shreaded low fat or fat free cheese. Put in microwave for 25 sec. Don't forget your 2 glasses of water!!!!

Yum Yum!

Submitted By: Amber Griggs


Butterfinger Shake  
1 serving
1 packet Myoplex Carb Sense Vanilla
12 oz water
1 cup ice
1-2 tbsp. Natural peanut butter

Blend in a blender (this is a must) Smack-your-granny-good!!!!!! It works out to be about 500 calories, so go lighter on the calories for your other meals. Enjoy!!!!!!!



   Cheesey Dip & Crackers  
1 serving
4 oz. cottage cheese
1 tsp dill seasoning
a pinch of seasoned salt

Mix and serve with 100% whole wheat crackers (I like Ak Mak brand).

Helps me quench my "french onion dip and potato chip" cravings and tastes great! Also a great "lunchbox" meal.

Submitted By: Laura Self