recipes

Chicken Salad
6 oz. skinless chicken, cooked and diced
2 tbsp. low-fat mayo
3/4 tbsp. dijon mustard
2 tbsp. green onions, diced
1/8 tsp. black pepper
1/8 tsp. fresh dill
1/4 c. celery, diced

Gently combine chicken with remaining ingredients and chill until ready to serve.
We ate this over Kashi whole grain crackers (as few as possible).

Makes 4 servings
Nutrition (per serving)
217 cal.
6 g Total fat
32 g. Protein
7 g. Carb.
79 mg. cholesterol
257 mg sodium

This was really good and a great fix-ahead meal to send with Matt for lunch.

Chocolate Peanut Butter Smoothie

1 c. skim milk
1 scoop chocolate whey protein powder (or can use vanilla)
1 tbsp. cocoa powder
1 banana
1 tbsp. natural peanut butter
honey to taste
4 or 5 ice cubes
Combine all ingredients in a blender. Blend until smooth.

Makes 2 servings
Nutrition per serving:
Cal: 205
Fat total:5 g
Saturated fat: 2 g
Carbs: 26 g
Fiber: 3 g
Protein: 17 g

This is our absolute FAVORITE treat of this "diet" so far. It is SO good. Nothing diet-y tasting about this!

Italian Meatloaf
1/2 c. onions, diced
2 tbsp. fat-free chicken broth, low sodium
2 tbsp. minced garlic
1 1/2 pounds ground turkey breast
1/2 c. sourdough bread crumbs
1/2 cup + 2 tbsp. low-sodium, low-fat marinara sauce
2 tbsp. fresh basil, chopped
2 tbsp. Italian parsley, chopped

Directions:
Preheat oven to 350 degrees.
Saute onions in the chicken broth until lightly browned.
Add the garlic and cook 5 minutes more. Remove from heat and cool slightly.
In a large mixing bowl, combine onion mixture with ground turkey, breadcrumbs, 1/2 c. marinara sauce, basil and parsley.
For mixture into a loaf. Shape and place in an ungreased loaf pan.
Brush with the remaining 2 tbsp. marinara sauce and bake until cooked through, 30-45 min.
Drain off fat and let cool before cutting into 8 slices.

Serving size: 2 slices
Nutrition per serving
297 cal.
3 g. total fat
45 g. protein
20 g. carb
106 mg cholesterol
410 mg sodium

I haven't tried this recipe yet... but I bought all the ingredients for it last night at the store and will probably make it Wednesday.