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Recipe for the week of 10/18/08.
Chicken and Wild Rice Soup
Ingredients: 3 quarts water 2 boneless, skinless
chicken breasts salt, pepper, 1 bay leaf 1c each diced onion, celery,
carrot 2 cloves garlic passed through a garlic press 1 tsp canola
oil 1 c wild rice 1/2 c chopped parsley
Method: Saute rice in canola oil over medium heat ~ 5
minutes. In a stock pot add water and all ingredients except parsley. Bring to boil and reduce heat to simmer
45 minutes. Stir occasionally. Stir in parsley after soup is done. Enjoy!
Recipe for the week of
10/04/08.
Fruit Topping Equal parts: Apple
Sauce and Kefir (I used 2 tbsp each) and 1 tsp agave nectar. Stir and top French toast, pancakes, or crepes.
Recipe for the week
of 9/20/08.
Turkey Breakfast
SausageIngredients:
4 oz 93/7 or leaner ground turkey 3/4 tsp sage 1/4 tsp crushed red peppers salt,
pepper Method: Brown turkey in skillet. Add sage and red peppers.
Salt and pepper to taste. 2 servings
Recipe for the week of 9/13/08.
Banana Power Pancakes Ingredients: 1/2 c barley flour 1/2 c vanilla whey protein
powder (low carb, low fat) 1 1/2 tsp baking powder 1/2 tsp cinnamon 2 tbsp oats 2 egg whites or 1 whole egg 1 banana, mashed 1 tsp olive oil Soy or skim milk Non-fat cooking spray Method:
Combine dry ingredients (barley flour, protein powder, baking
powder, cinnamon, oats). Stir in egg whites, banana, and olive oil. Thin with milk to make batter. Spray
pan and cook each side. Be sure to spray each pancake before flipping. Top with sugar-free syrup or fruit. 2 servings
Recipe for the week of 9/06/08.
Spaghetti with Meat Sauce Ingredients: 1/2 lb 93/7 or leaner ground turkey or hamburger meat 1/4 onion, diced 8 oz tomato sauce 4 oz dry whole grain spaghetti pasta 1 tsp olive
oil 1 clove garlic 1 tbsp Italian seasonings 1 tbsp parmesan cheese salt, pepper Method: Cook spaghetti according to package directions,
less oil. When spaghetti is done, drain and put in serving bowl. Add olive oil to spaghetti and toss. Meanwhile, brown meat
in skillet over medium heat. Add onion, and cook 3 more minutes. Add Italian seasonings and garlic passed through
a garlic press to meat. Stir to combine, and add tomato sauce. If sauce is too thick, add warm water. Simmer
over low heat for 5 minutes. Salt and pepper to taste. Top spaghetti with sauce and garnish with parmesan cheese.
2
servings
Recipe for the week of 8/29/08.
Ingredients: 1 c plain, fat-free yogurt 2 tbsp oatmeal 1/2 c fruit 1 packet sweetener (optional) Method: Mix
yogurt and sweetener and pour into bowl or container. Top with your choice of fruit and oatmeal. Enjoy! *Pump
it up by adding 1/2 scoop (low carb, low fat) vanilla whey protein powder.
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