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Recipes
Chili Powder
By jsmithflex
you can alos add small amounts of cumin, corinader, oregano and crushed dried peppers
- 3 Tablespoon paprika
- 1 Tablespoon tumeric
- 1/2 Tablespoon cayenne pepper
- 1/2 Tablespoon garlic powder
Chicken and Apple Sausage Patties
By jsmithflex
all meals but PM snack
- 1 - 1.5 pounds package ground chicken breast
- 1/2 large Granny Smith Apple (peeled and chopped fine)
- 1/2 teaspoon dehydrated onions (add equal water to rehydrate)
- 1/4 teaspoon rubbed sage
- 1/2 teaspoon cinnamon
- teaspoon Splenda
Broccoli Rice Casserole
By jsmithflex
Cook broccoli and rice according to package directions
- 2 (10 ounce) packages frozen chopped broccoli
- 3 cups instant rice
- 1 (10.75 ounce) can condensed cream of mushroom soup
- 1 (10.75 ounce) can condensed cream of chicken soup
- 1 1/4 cups water
- 1 (16 ounce) package processed American cheese, cubed
- 1 tablespoon butter
- 1 bunch celery, chopped
- 1 large onion, chopped
- salt and pepper to taste
Chipotle Roasted Chicken with Potatoes
By jsmithflex
Lunch, Afternoon snacks, Dinner ( 2oz - Protein B, 1/2 cup - Carb A)
- 1 1/2 tsp. Chipotle pepper (or chili powder)
- 1 tsp. paprika
- 1 tsp. oregano
- 1 tsp. minced garlic
- 1/2 tsp. cumin
- 1 1/2 lbs. small potatoes, quartered
- 1 egg white
- 2 tsp. brown sugar substitute
- 3 1/2 chicken breasts cut into strips (about 14 oz.)
Chicken Sate with Spicy Peanut Dipping Sauce
By jsmithflex
8 (8-inch) bamboo skewers, soaked for 20 minutes 3/4 cup Spicy Peanut Dipping Sauce, recipe below 2 tablespoons mi...
- Spicy Peanut Dipping Sauce:
- 1/2 cup low-sodium chicken stock
- 1/2 cup lite coconut milk
- 2 tablespoons low-sodium soy sauce
- 1 shallot, sliced thin
- 1 clove garlic, minced
- 1 1/2 teaspoons Thai fish sauce (or 2 additional teaspoons low sodium soy sauce)
- 1 tablespoon brown sugar
- 1/2 teaspoon lime zest
- 1 tablespoon minced fresh ginger
- 1 pound skinless, boneless chicken breast pounded slightly and cut into 1-inch strips
- 1/2 cup natural creamy peanut butter
- 1/4 cup low-sodium chicken broth
- 3 tablespoons low-sodium soy sauce
- 1 1/2 tablespoons brown sugar
- 1 1/2 tablespoons minced fresh ginger
- 2 tablespoons lime juice
- 1 teaspoon minced garlic
- 1/2 teaspoon chili flakes
- 1 teaspoon red curry paste
- 1 shallot, peeled and roughly chopped
Sticky Rice with Mango
By jsmithflex
1.Cover the rice with several inches of fresh water
- 2 cups uncooked glutinous (sticky) white rice, rinsed
- 1 (13.5 ounce) can coconut milk, divided
- 1 cup white sugar
- 1 tablespoon white sugar
- 1/4 teaspoon salt
- 3/4 teaspoon cornstarch
- 2 ripe mangoes, peeled and cubed
Hawaiian Chicken & Pineapple Fried Rice
By jsmithflex
2 oz - Protein B, 1/2 cup - Carb B, 1/4 cup Fruit A
- 1 medium pineapple or one cup chopped fresh pineapple
- 3 Tbs. nsa chicken broth
- 4 green onions, chopped
- 8 oz. chicken breast, cut into thin strips
- 1 large green bell pepper, cut into thin strips
- 1 large red bell pepper, cut into thin strips
- 1 tsp. ginger root, grated
- Dash hot pepper sauce (if desired)
- 2 Tbs. low sodium terriyaki sauce
- 2 cups brown rice, already cooked
Black Bean Veggie Burger
By jsmithflex
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil
- 1 (16 ounce) can black beans, drained and rinsed
- 1/2 green bell pepper, cut into 2 inch pieces
- 1/2 onion, cut into wedges
- 3 cloves garlic, peeled
- 1 egg
- 1 tablespoon chili powder
- 1 tablespoon cumin
- 1 teaspoon Thai chili sauce or hot sauce
- 1/2 cup bread crumbs
Italian Seasoning
By jsmithflex
Combine all ingredients and store in a tightly sealed jar and container
- 2 Tablespoon dried basil
- 2 Tablespoon dried oregano
- 2 Tablespoon dried rosemary
- 2 Tablespoon dried marjoram
- 2 Tablespoon dried coriander
Tuna Salad "Sandwich"
By jsmithflex
Lunch, Afternoon Snack, Dinner (2 oz - Protein A, 1/2 cup - Carb B)
- 2 oz. nsa tuna, drained of water
- Shredded lettuce
- Chopped green onion
- Chopped tomato
- Alfalfa sprouts
- 2 plain brown rice cake