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Sauté Onions, Mushrooms & Peppers |
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Veggie Soup with Chicken, Salmon and Cucumbers |
| Ingredients | Directions |
| - 2 oz grilled chicken (sliced) | - Heat soup in microwave according to directions (around 2minutes) |
| - 2 oz smoked salmon (sliced) | - Scoop out 1 Cup of soup…mostly the veggies, not the broth and pour in bowl |
| - 1 can Healthy Choice Country Vegetable Soup | - Mix in warmed chicken and salmon |
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- 1 Cucumber peeled & sliced in round pieces |
- Placed sliced cucumbers around the perimeter of the bowl |
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Mix Onions, Mushrooms, Peppers, Cucumbers, Tomatoes, Noodles, Chicken and Oriental Sauce in Bowl |
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Lay Tortilla Flat |
 Turkey
Wrap |
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Ingredients |
Directions |
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Turkey |
Lay Tortilla Flat |
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Hummus (any flavor) |
Spread 1-2T Hummus on Tortilla |
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1 Tortilla (Whole-Wheat, Sun-Dried Tomato or Garlic-Pesto) |
Add small amount of Mushrooms, Tomatoes, Cucumbers, Cheese & Lettuce |
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Sautéed Mushrooms |
(Don't add too much or you won't be able to roll it up) |
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Shredded Cheddar Veggie Cheese |
Roll Tortilla into a cylinder and enjoy |
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Petite Diced Tomatoes (w/garlic & olive oil) |
(may roll sides together first and then roll the other way to prevent dripping) |
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Diced Cucumbers |
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Shredded Lettuce or Spinach |
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You need Super Salad |
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| Big Bowl | Lettuce or Spinach | 3oz Grilled Chicken | Petite Diced Tomatoes |
| Shredded Veggie Cheddar Cheese | 1-2 T Bacon/Cheddar Almond Accents (made by Sunkist) | (or 3oz Turkey or Salmon) | (best w/garlic and olive oil) |
| Just throw it all together in a big bowl and enjoy. | |||
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Heat
Chicken first if you like it warm! Feel Free to add some Chick Peas or different flavored Almonds or Cheese |
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| Grilled Chicken w/Mushrooms | |||
| 3-4oz Chicken | 1pk Pre-sliced Mushrooms | Soy Sauce | Aluminum Foil |
| McCormick's Mesquite Chicken Seasoning | Veggie Slices Soy Cheese (Cheddar or Pepper Jack) | Whole-Wheat Hamburger Buns | KC Masterpiece Hickory Smoke Marinade |
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Brush both sides of
skinless chicken breast w/Marinade & sprinkle w/mesquite seasoning. Turn Grill on High Heat & place chicken on grill for 3min. Turn Chicken, cover w/foil and reduce heat to Med/High Continue to turn about every 2-3min while reducing heat until chicken is almost done (about 25min) While cooking chicken, spray medium size pan w/cooking spray, heat burner on high, pour in mushrooms and drizzle soy sauce on top. Stir & Cover Stir frequently, reduce to med heat and keep covered while not stirring Remove mushrooms when they are tender & tasty! (Be careful not to burn the mushrooms...if they start to burn add a little water and remove from burner) Place Veggie Cheese on Whole Wheat Bun and place in toaster long enough to melt cheese Place Chicken on Bun, smother w/mushrooms and ENJOY! (save leftover mushrooms for tomorrow mornings omelet) **If you are watching carbs, this is also great w/out the bun. **For a taste of the Islands, substitute a circular piece of fresh or grilled pineapple for the cheese. |
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Stir-Fry |
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Ingredients |
Directions |
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1
Sweet Sliced Onion |
Veggies are poured in
according to how fast they cook except for the first 2 ingredients -Spray Wok w/Cooking Spray -Pour in Mushrooms, drizzle soy sauce on top, stir and cover 4min -When tender, add onions, stir and cover 3-4min. (at this point you may want to scoop out a little to save for a omelet or sandwich) -Add carrots, celery, 2T Teriyaki Sauce, stir & cover 3min Add Aucchini & sprinkle on powdered garlic, stir & cover 3min Add all Peppers, stir & cover 3min **Cooking times may vary so be careful not to overcook especially since you may be reheating leftovers -Drain excess liquids from sauces and serve immediately topped w/Cashews or Almonds & Grilled Chicken on the side. (I don't mix the chicken w/the stir-fry b/c I like to cook it fresh everyday) ***Also Great mixed with Brown Rice ***For Italian Style, substitute 1 Cup Marinara Sauce for the Teriyaki Sauce |
| 1C Baby Carrots (whole or sliced) | |
| 1C Celery (sliced) | |
| 3-4 Med. Zucchini (sliced in small pieces) | |
| 2 Green Bell Peppers Sliced | |
| 1 Red Bell Pepper Sliced | |
| 1 Yellow Bell Pepper Sliced | |
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Teriyaki Sauce (KC Masterpiece Honey Teriyaki Marinade) |
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| Soy Sauce | |
| Garlic Powder | |
| 1 Ounce Almonds or Cashews |
| Meatless Meatball Sub | |
| Ingredients | Directions |
| Whole-Wheat Sub Roll | Microwave Meatballs & Sauce according to directions |
| Meatless Meatballs | Warm Sub Roll & Fill |
| Marinara Sauce | Enjoy! |