Run chicken under cold water to moisten
and toss in bag to coat, one piece at a time
Place chicken in a shallow baking dish.
Bake at 400 for 20 - 25 minutes. Serve
with your favorite steamed vegetable.
Makes 6 servings....230 calories per
serving, 7g Fat , 2g Carbs, 37g
Protein
Garden Vegetable
Soup
2/3 cup sliced carrot
½ cup diced onion
2 garlic cloves, minced
3 cups broth (beef, chicken or
vegetable)
1½ cups diced green cabbage
½ cup green beans
1 Tbsp tomato paste (I use at least
a ½ jar of salsa)
½ tsp dried basil
¼ tsp dried oregano
¼ tsp salt
½ cup diced zucchini
1. In large saucepan,
sprayed with nonstick cooking spray, sauté
the carrot, onion, and garlic over low heat
until softened, about 5 minutes
2. Add broth, cabbage, beans, tomato
paste, basil, oregano and salt; bring to a
boil. Lower heat and simmer, covered,
about 15 minutes or until beans are tender.
3. Stir in zucchini and heat 3-4 minutes.
Serve hot.
Note: This is a Weight Watchers
recipe. This recipe serves 4 and has 0
points, so enjoy guilt free.
-Linda
Quick
And Easy Tuna
1 can tuna
1Tbl plain
yogurt (no fruit/no fat)
Onion to taste
Pickle juice to
taste
1 tsp flax seed
This really hit the
spot for me, hope someone else finds it as
tasty as I did.
Sausage Egg Muffins
(These are great to make ahead on
the weekend - just grab and go during the week)
4oz turkey sausage
5 large eggs
1 (12oz) can of sliced mushrooms drained
1/2 cup shredded reduced fat cheddar
cheese
Green pepper and chopped onion optional
Preheat
over to 350. Coat a 6-cup muffin tin
with cooking spray or line with paper baking
cups
Remove sausage from casings and place in
a nonstick skillet (along with peppers
and onions if desired). Cook sausage
until no longer pink. Remove from heat
and let cool slightly
In a bowl, scramble the eggs and then
stir in mushrooms and sausage.
Divide mixture evenly into the muffin
cups. Bake for 13-17 **minutes or
until egg is set.
Let cool and then place in sandwich bags
and refrigerate. Microwave about 50
seconds and enjoy!!
Makes 6
servings......140 calories 9g Fat, 4g
Carbs, 12g protein
**Note: I found that to prevent the
muffins from sticking it is better not to over
cook the eggs or use the paper baking cups.
I am now much calmer, have more
energy, am thinner, healthier and most importantly,
happier. People look at me and say I have a “glow.” This
glow is thanks to you and the wonderful people working
for you.
