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Wheat Germ breaded chicken Marinara with Quinoa: (Measurements may vary on size of portions)

 

1-2 lbs boneless and skinless chicken breast or thighs (rinsed and slighly wet to hold breading mix)

3/4 cup wheat germ

2  beaten eggs

1 Tsp pepper

1 Tbsp minced garlic

1 Tbsp sea salt

1 Tbsp basil

1 Tbsp parsley

1 Tbsp oregano

 

Directions: Combine ingredients into a 1 gallon ziplock bag and shake to coat chicken.  Preheat oven to 400 degress.  In a oven safe brolier pan, lay coated chicken evenly and lightly coat each side with olive oil or zero calorie olive oil spray.  Bake for 20-30 minutes or until chicken is cooked.  

 

On the stove top:  Boil 1-2 cups quinoa until cooked (oven times and portions can vary).  In a separate pot, heat your favorite low calorie, low fat marinara sauce to your desired temperature. (vegtables can also be added to sauce)

 

Serving:  serve cooked quinoa on a plate, pour 1/4-1/2 cup marinara over the quinoa and top off with  1-2 chicken breast or thighs depending on portion size.  ENJOY!!!!

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Avocado Strawberry Spinach Salad with Poppy Seed Dressing

 

Prep Time: 10 minutesTotal Time: 10 minutes Yield: 2-4 Servings

 

Salad Ingredients:

 

6 cups fresh baby spinach

1 pint strawberries hulled and cut

1 avocado diced (or you can double this to 2 avocados!)

4 ounces crumbled gorgonzola or blue cheese

1/4 cup sliced almonds

1/2 small red onion thinly sliced

 

Poppyseed Dressing Ingredients:

 

1/2 cup avocado oil (or any oil, such as olive oil or coconut oil)

3 Tablespoons apple cider vinegar

2 Tbsp. honey

1 Tbsp. poppy seedspinch of ground dry mustard (optional)salt and pepper

 

Method to Make The Salad:Toss all ingredients.  Poppyseed Dressing: Whisk all ingredients together until combined.  Finally:  Mix everything together and serve, ENJOY!

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Egg Frittata topped with fresh spinich

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Ingredients:

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8 tsp red palm oil

16 oz. groung turkey thigh

12 whole eggs

Salt and pepper to taste

Mixed vegetables as desired

2 cups fresh spinich

 

Directions:

 

1) Pour red palm oil into a large skillet and heat. Add ground turkey and stir occasionally until cooked.

2) In a large bowl, whisk eggs thouroughly and season.

3) In a large non-stick pan, spray non caloric cooking spray and heat.  Pour the eggs into the pan and add the ground turkey.  Add vegetables and then top off with fresh spinich evenly.

4) Reduce the heat to medium/low and continue to let mixture cook for 20 minutes. DO NOT STIR! When the frittata is set place the pan under your broiler for two minutes on high to let the top brown.  

5) Turn the frittata out of the pan and serve.CUT LIKE A PIZZA AND ENJOY!!! 483 Calories, 1g carb, 48g protein, 10g fat.

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Bacon Avacado Omlette

 

INGREDIENTS:

 

4 Turkey Bacon stripes

4 Cage Free brown eggs

1 Avacado

Salt and pepper to taste

Minced Cilantro and onion

 

INSTRUCTIONS:

 

1)  Cook Turkey bacon until crisp.

2)  While bacon is cooking, whack your avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it up, but not too fine—a little texture is nice.Add onion and cilantro to avocado.

3)  When the bacon is done, drain it and crumble or snip it in, too. Stir it all up.

4)  Now make your omelets, one at a time. Use half the avocado mixture in each.

 

SERVES: 2 NUTRITION: 370 calories; 18 g fat; 17 g protein; 9 g carbohydrate; 3 g dietary fiber; 6 g net carbs per serving.

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Standard Lettuce Wrap Egg Salad

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INGREDIENTS:·

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½ green bell pepper

 diced· 2 large celery ribs, diced—include any crisp leaves·

4 scallions, sliced thin—include the crisp part of the green·

2 tbsp minced fresh parsley·

6 eggs, hard-boiled, peeled, and chopped·

6 tbsp No Fat Mayonnaise

1 tbsp brown mustard· Salt and black pepper to taste

 

INSTRUCTIONS:

 

1. Cut up your vegetables and your eggs and combine them in a mixing bowl. Stir together the mayonnaise and mustard, then add to the salad and stir it all up. Add salt and pepper to taste. Eat as is, wrap in lettuce leaves, or stuff into tomatoes.

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Sweet Potato Hash with Eggs

 

Ingredients (serves 2)

 

For the hash:

1 large garnet yam (I use the term yam and sweet potato interchangeably)

1 big pinch of kosher salt

Several turns of freshly ground black pepper

A few shakes of garlic powder

A couple of dashes of onion powder

A sprinkle of dried herbs (I used Penzeys Parisien Bonnes Herbes)

2 tablespoons fat of choice (I used cocnut oil)  Aleppo pepper (optional)

 

For the eggs:

4 large eggs (2 per serving)

1 tablespoon olive oil or coconut oil

Kosher salt

Freshly ground black pepper

Aleppo pepper (optional)

 

Directions: Peel and shed the Yam or Sweet Potato or cut as desired.  Season while raw.  Add cocnut oil to a pan and heat.  Add seasoned cut yams or sweet potatos and cook till crisp and browned.  In a separate pan add and heat olive oil and fry eggs as desired.  Top the hash with eggs and serve.  ENJOY!!!!!

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Low Calorie Ratatouille

 

Ingredients:

 

2 onions peeled

2 eggplants cut into pieces

4-6 zucchini cut into pieces

4-6 yellow squash cut into pieces

2-4 cans Hunts diced basil oregano tomatoes

 

Directions:  In a non stick frying pan, place all veggies with olive oil and cook until onions are clear and veggies have softened.  Salt and pepper to taste while cooking.  Once the veggies have cooked, add 2-4 cans of Hunts diced basil oregano tomatoes in a oven safe dish and add veggies.  Preheat oven to 350 degress and place the ratatouille in the oven.  Cook for 30-60 minutes or until the flavors have blended.  ENJOY!!!!!

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