Ingredients:
1 lb. chicken breast (frozen or fresh)
a few sprinkles of Mrs. Dash Chipotle seasoning
a sprinkle of garlic powder
1/4 c. chopped onion
1/4 c. chopped pepper
1/4 c. diced tomato
1/4 c. frozen corn
bag of romaine lettuce
Wheat Tortillas
Heat oven to 350. Place wheat tortilla on back side of muffin pan so that it forms a taco salad shell and bake for 10-12 minutes or until crisp. Throw the chicken, seasonings, onion, pepper, tomato, and corn into crock pot and cook on low for 4 - 6 hours. Add organic vegetable broth if gets to dry.
*Top with shredded romaine lettuce, fat free cheese, black olives, salsa, avocado, and Greek Garlic dressing (see below).
Dressing:
1 cup greek yogurt
1/4 cup water
2 tbsp. dijon mustard
1 tbsp. garlic powder
a few sprinkles of Mrs. Dash Table Blend
Whisk all together. Chill in fridge. Spoon over salad before serving.
Grilled chicken; spaghetti squash w/ peppers, onion, and mushrooms; tomato, cucumber and avocado salad, grapes
3oz grilled boneless skinless chicken breast (seasoned with 2 teaspoons Worcestershire sauce, garlic, fresh ground pepper, and basil) (80 calories)
Spaghetti squash (1 cup; 42 calories) (once cooked, deseed and scrape insides, will look similar to the appearance of spaghetti) I use a couple sprays of I can't believe its jot butter
1 cup sauteed red peppers, green peppers, yellow peppers, red onion, mushrooms ( all diced; seasoned with peppers, garlic, basil, a couple sprays of I can't believe its not butter) (44 calories) top spaghetti squash w/ veggies
Tomato, cucumber, and avocado salad
1/2 a Roma tomato (16 calories)
7 thin slices of cucumber (7 calories)
1 slice avocado (cut in 5-6 small pieces; 15 calories)
Toss in 2 teaspoons of light parmesean asiago balsamic vinaigrette (20 calories)
1/2 cup green seedless grapes (52 calories)
Total calories: 276 calories
Lunch idea: chicken wrap w/ fresh fruit
1/3 cup shredded boneless skinless chicken breast (80 calories)
1 small white whole wheat tortilla (50 calories)
1/4 roma tomato sliced (8 calories)
1/4 cup baby spinach (1calorie)
2 teaspoons light ranch dressing (17 cal)
Fresh strawberries and kiwi
1/2 cup halved strawberries (35 calories)
1/2 kiwi but in halves or quarters (25 calories)
Total calories: 216 calories
Substitution for fruit, yoplait light yogurt (90 calories; then total calories would be 246)
Grilled salmon, mashed cauliflower, steamed asparagus and baby spinach and tomato salad
3 oz grilled salmon (seasoned with sea salt, fresh pepper, garlic, and squirt of lemon juice (142 calories)
1/2 cup mashed cauliflower (spray butter, dash of skim milk if necessary, sea salt, fresh pepper) (67 calories)
10 asparagus spears (spray butter, fresh pepper) (32 calories)
1 1/2 cups baby spinach (15 calories)
1/2 roma tomato (16 calories)
Fresh pepper
2 tblspns light ranch (70 calories)
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