Chicken Picatta
Can replace with soy products instead if need be
1 can of artichoke hearts packed in water only
12 oz of chicken breast
1/3 cup of capers
¼ c of lemon juice
¼ cup of wheat flour
2 tbsp of olive oil
1 package of slice mushrooms
Minced garlic

Coat chicken in flour, in a large skillet, cook garlic can oil on moderate heat, stirring until garlic is pale gold. Add chicken and brown 2-3 minutes on each side. Add lemon juice, capers, artichokes, and mushrooms. Simmer and cover for about 30 minutes..occ basting chicken. Cook until chicken juices run clear.

Serves 4


Meatballs
Soy burger instead
1 lbs of ground turkey breast
1 cup of rolled oats
2 egg whites
1 pkg of onion soup mix…low fat low carb blend

Mix and form into balls bake on a pan in the oven at about 350 until fully cooked about 25-30 minutes

These will freeze well…also can use ground sirloin for beef meatballs..cooking time is reduced by about 5 minutes.

Crockpot Salsa Chicken
Tofu if need be instead of chicken
½ a package of low sodium taco seasoning mix
1 cup of salsa
4 skinless boneless breasts of chicken halves..apx 3 oz each
1tsp of cornstarch

Spray the crockpot with cooking spray, add the chicken breast, sprinkle with taco seasoning and salsa…cook low for 6-8 hours
When ready to serve, remove the chicken from the pot. Place the cornstarch in water, and mix with salsa

Serves 4

Fish Soup

White lean fish. 8 oz
Can of tomatoes and zucchinis
Can of sliced potatoes
One pack of knorr veg. soup mix
Shitake mushrooms

Pan seer the fish, cut in cubes
Mix all the other ingredients together with 2 cans of water
Drop in the fish and allow all of it to cook together on a low heat about 2 hours
Serves 2


Pumpkin Pie
Use pumpkin fresh or in the can…not the pie mix just pumpkin
Mix in splenda or equal
3 egg whites
1 scoop of whey protein powder
Spray butter ¼ cup
cinnamon

Mix together place in pie pan
Take additional 3 egg whites, whip and place on top and bake
325 for about 30 min.