Meal 1- Stacked Chicken Caesar Salads (serves 4)
Print recipe
Ingredients
- 2-3 heads Romaine lettuce (chopped)
- 1 pound boneless, skinless chicken breast (cut into strips)
- 1 cup croutons
- 1 head broccoli florets (stems removed)
- 2 medium carrots (sliced)
- 1/2 cup Parmesan cheese (shredded)
- 1/4 tsp salt
- 3 Tbsp olive oil
- 1/4 cup lemon juice
- 1.5 tsp minced garlic
- pepper to taste
- 1 loaf crusty, multigrain bread (optional)
Directions
| Cook chicken strips over medium heat in a frying pan, sprinkling with salt and pepper. In a large bowl, combine lettuce, chicken, croutons, cheese, broccoli and carrots. In a small bowl, which oil, lemon juice, salt, garlic and pepper. Pour over salad and toss to coat. If desired, serve with whole grain crusty bread. |
Nutrition Information
Calories: 330 Fat: 16 grams Sodium: 670 mg Carbohydrate: 33 grams Fiber: 11 grams Protein: 15 grams
Meal 2- Country Turkey and Bean Soup (serves 5-6)
Ingredients
- 1 pound lean ground turkey (I used Jennie-O Italian flavored ground turkey)
- 1- 15 oz can diced tomatoes (undrained)
- 1- 15 oz can low-sodium chicken broth
- 1- 15 oz can low-sodium beef broth
- 1 tsp dried thyme
- 1 tsp crushed rosemary
- 1- 15 oz can great northern beans (drained and rinsed)
- 1- 15 oz can garbanzo beans (drained and rinsed)
- 1- 15 oz can cut green beans (undrained)
Directions
| In a soup pot, cook turkey over medium heat. Stir in tomatoes, broth, thyme and rosemary. Bring to a boil. Stir in beans and heat through. |
Nutrition Information
Calories: 330 Fat: 9 grams Sodium: 420 mg Carbohydrate: 36 grams Fiber: 11 grams Protein: 27 grams
Meal 3- Adam’s Slow Cooking Venison Stew (serves 8)
Ingredients
- 2 pounds venison stew meat or tenderloins (trimmed and cut into small pieces)
- 4-6 medium potatoes (peeled and sliced)
- 4 stalks celery (sliced)
- 2 medium onions (chopped)
- 1/2 pound baby carrots (sliced)
- 3 cups boiling water
- 3 cubes beef bouillon
- 3 cloves garlic
- 5-6 shakes worcesteshire sauce
- 1/4 tsp seasoning salt
- fresh pepper to taste
Directions
| Dissolve bouillon cubes in water. Combine all ingredients in slow cooker. Cook on HIGH 3-4 hours or LOW 7-8 hours. 2 cans beef broth may be used in place of water and bouillon cubes. |
Nutrition Information
Calories: 270 Fat: 3 grams Sodium: 520 mg Carbohydrate: 30 grams Fiber: 4 grams Protein: 30 grams
Meal 4- Scrambled Egg and Black Bean Burritos (serves 5)
Ingredients
- 6 eggs
- 2 Tbsp water
- 1/4 tsp salt
- 1/4 tsp pepper
- 1- 15 oz can black beans (drained and rinsed)
- 1 cup salsa
- 1/2 cup shredded cheddar cheese
- 5 whole grain tortillas
- 1- 16 oz bag frozen sweet corn
Directions
| In a medium bowl, scramble eggs with water, salt and pepper. Cook in a nonstick skillet over medium heat until cooked through. In a small bowl, stir together beans and salsa. Warm beans and salsa, covered, in the microwave for about 1 minutes, or until warm. Steam corn. Spread eggs down the middle of each tortilla, top with bean mixture and sprinkle with cheese. Roll up and serve with steamed corn. |
Nutrition Information
Calories: 410 Fat: 13 grams Sodium: 990 mg Carbohydrate: 56 grams Fiber: 9 grams Protein: 20 grams
Meal 5- Microwaved Ham and Potato Dinner (serves 4-5)
Ingredients
- 3 medium potatoes (scrubbed and diced, leave skin on for extra fiber)
- 2-3 medium carrots (sliced)
- 2 celery stalks (sliced)
- 1/2 cup water
- 1 Tbsp minced onion
- 3 Tbsp butter
- 3 Tbsp flour
- 1/4 tsp salt
- pepper to taste
- 1.5 cups skim milk
- 2/3 pound lean ham steak (cubed)
- 1/2 cup shredded cheddar cheese
Directions
| Combine potatoes, carrots, celery and water and in large microwavable bowl. Cover and cook on high for 7-8 minutes, stirring once. Add onion and cook on high another 3-4 minutes, stirring once. In a small bowl, microwave butter for 45-60 seconds until melted. Stir in flour, salt and pepper until smooth. Gradually add milk. Cook on high 1-2 minutes until thick and bubbly. Pour over vegetables and stir in ham. Cover and cook 3-4 minutes on high until heated through. Stir in cheese and serve. |
Nutrition Information
Calories: 420 Fat: 14 grams Sodium: 1300 mg Carbohydrate: 48 grams Fiber: 6 grams Protein: 26 grams
