Food and Recipes

Southwest Chicken and Rice

1 cup Brown Rice

1 Pound of Chicken Breast

15 oz. Jar of Salsa (I prefer fresh)

1/2 cup reduced or non Fat cheddar cheese

1 Packet of taco Seasoning

Cook your rice according to the directions on the package. Cook your chicken in small chunks, use non stick fat free spray. Now put Packet of taco seasoning on chicken and add Salsa on med. heat to simmer. Take oven safe dish with non stick spray and add your chicken mixture with cooked rice then top with cheese and bake at 375 for 7-10 minutes or until cheese is golden brown. Enjoy!

Stir Fry

8 oz. Chicken Breast

1 cup Brown Rice

1 Onion

1/2 cup Chopped Carrot

2 Tbsn of Garlic

2 Tbsn. Low Sodium Soy Sauce

1 Tbsn. Hoisin Sauce

1 tsp Ground Ginger

1/2 cup of Water

Cook Chicken in small pieces over high heat with onion, carrot and garlic. Add Soy Sauce, Ginger, Hoisin Sauce and 1/2 Cup of water and Simmer down for 10-15 minutes. Once mixture has cooked down and thickened. Pour over Brown Rice and Enjoy!

Whats on your Grocery List?

Here's our Sample Grocery List

Produce

Spinach, Broccoli, Onions, Sweet Potatoes, Fresh Avocados, Tomatoes, Dark leafy veggies, Asparagus, Fresh Green Beans

Meat

Lean Beef: Sirloin or Hamburger 93/7 or 96/4 Lean, Chicken breast Tendorloin, Chicken breast, Turkey Breast, Lean low sodium Deli Meat, Tuna, Talapia, Orange Roughy

Wheat, Rice, Bread and Oats

Whole Wheat Noodles (Pasta), Brown Rice, White Rice, Egg Noodles, Instant Oats, Whole Grain and Wheat Bread, Rice Cakes and Beans

Dairy

Low Fat Milk, Non Fat Cheese, Low Fat Yogurt, Low Fat Cottage Cheese

Fruits

Apple Sauce, Pineapple, Strawberries, Blue Berries, Cherries and Bananas

Essentials

Peanut Butter, Almonds, Non Stick Cooking Spray, Salsa, Pudding