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Lunch & Dinner

ASIAN BARBEQUE CHICKEN:

This is delicious!!  You must try it. The meat is so tender!!!  You won't want to lose this recipe.

Ingredients

6 chicken breasts 1 tsp. garlic powder
1/4 cup Hosin sauce (found in grocery stores)
1 Tbsp. sesame oil
t Tbsp crunchy peanut butter
1 scallion, minced
1 Tbsp. sesame seeds

1.  Turn the grill on medium-high

2.  Place chicken in a large bowl and pour remaining ingredients on the chicken.  Roll the chicken mixture until coated.  You can let the marinate sit for awhile if you have time.  Just cover and refrigerate. 

3.  Grill chicken until cooked. The chicken tastes great when baked also.  Serve with a nice salad. 

Nutrients per Serving:

Calories:  202
Fat:  6 g, Sat.  Trans fats .5 g.
Carbs:   8 g.
Dietary fiber:  1 g.
Sugars:  4 g.
Protein:  28 g.

SKINLESS CHICKEN BREAST:

• Add steamed vegetables and small baked potato with salsa (remember nonfat sour cream, nonfat butter is permitted).

4% LEAN HAMBURGER PATTY OR TURKEY PATTY:

• Mix one tsp of Lipton onion soup mix and one tbsp salsa with meat. 

• Make a patty the size of your fist and grill.

• 1-cup strawberries

BRAINGARDENS PULSE:
Twenty-four whole foods all in one that are nutritious and tastes great. It is all you need to survive. Talk to me about this great product. This can be breakfast also.

TOSSED SALAD: 

• Use spinach leaves and romaine leaves mixed with cole slaw mix for crunchiness.

• Add 2 Tbsp. Of pulse and 1 Tbsp. Sunflower seeds.

• Use nonfat dressings, or can add nonfat shredded cheese.

BEAN BURRITO:

• Mix 1/ cup nonfat pinto, ranch, or black beans with:

• 1 tbsp. nonfat sour cream

• Dash of garlic powder

• 1 tsp onion

• Wrap with wheat tortilla

• Grill in pan sprayed with Pam or heat in oven

TUNA SALAD:

• Drain a can of water packed tuna

• Add 2-3tbsp of fat free mayo

• Add 2 hardboiled eggs without the yoke and mash

• Add 2 tsp dill pickle relish, chopped celery, chopped onion, chopped green pepper 

• Mix and toast wheat or rye bread and make yourself a sandwich. 

• For variety, eat it on top of your favorite green lettuce (no iceberg lettuce).
  Serve with a piece of fruit.

CHICKEN SOUP:

• In saucepan, mix one can chicken broth, grilled chicken breast cut up, handful
  Of mixed vegetables, cooked barley of brown rice. 

• Add a little garlic powder or 
  Other seasonings to your liking. I like green chile. If you want to make a bigger 
  Dinner, triple the recipe. 

• Note: I also like to add Healthy Choices cream of chicken soup to the pot. 

GRILLED SALMON OR ANY OTHER LOW-FAT FISH:

• Prepare fish by squeezing lemon juice and your favorite seafood spice
  Grill until fish is flaky.

• Serve with a small baked potato 

• Steamed vegetables
  

GRILLED STEAK AND RICE:

• Grill steak to your liking using your favorite spices.

• Serve with brown rice.

• One small glass of red wine
  

PULSE:

• Eat one half small can 

• Two handfuls of brain grain

• One Handful finally fruit

PROTEIN DRINKS FOR LUNCH:
I like the EAS chocolate drinks found at Albertson’s and Wal-Mart in small paper like containers. They are low in fat and sugar and easy to take with you.
One note: studies show drinks are sometimes not satisfying as a meal, which makes a person eat sooner.

VANILLA SHAKE:

• One half fresh orange plus 3 cubes and blend

• Two tbsp. Frozen limeade concentrate and 3 ice cubes and blend.

• Add slice strawberries and 3 ice cubes and blend

CHOCOLATE SHAKE:

• Fat free sugar free hot cocoa mix and 3 ice cubes and blend

• Mix 4 strawberries and 3 ice cubes and blend.

• Ad 3 drops peppermint extract and 3 ice cubes and blend.

• Add ½ mashed banana and 3 ice cubes and blend.
  

MINI PIZZAS:

• Wheat English muffins halved

• Pour 1-2 tbsp pizza sauce on each

• 1 tbsp. Non fat mozzarella cheese

• 1 tbsp mushrooms

• 1-3 thinly slice Canadian bacon

• Increase your nutritional value by adding your favorite vegetables

• Bake in oven at 350 degrees
  

TOMATO SOUP AND GRILLED CHEESE SANDWICH:

• Add one slice nonfat cheese and/or one slice lean ham to

• 2 slices wheat bread that can have

• Non-fat mayo and green chile

• Spray Pam on the pan and grill

• Mix low calorie tomato soup with one half can of water and one half can of non-fat 
  Milk.

• Sprinkle a tad of garlic powder on the soup and serve with crackers 4 squares.