My food plan incorporates 1 protein (4 oz), one carb, and two vegetable servings each lunch and dinner. I do not eat between meals but drink non-caffeine, sugar-free beverages throughout the day.
Chicken Tiki Masala with Brown Rice and Edamame
(makes 2 servings)
Serving Size 4 oz chicken with 1/2 cup zucchini with spinach,1/2 edamame and 1 c brown rice)
Ingredients:
8 oz boneless/skinless chicken cut into strips
1/2 c fat-free plain yogurt
1 cup fresh spinach chopped
1 medium zucchini, sliced (about 7 inches and 1.5 inches in diameter)
4T Tiki Masala flavoring (1/4 package)
1 tsp minced garlic
1 c shelled edamame (see frozen food section)
Toss ingredients (except edamame) with chicken, bake in 350 degree oven for 30-40 minutes.
Serves 2 (1 protein, 1 vegetable,1 carb each serving) 1 cup brown rice topped with 1/2 cup edamame
Cathy's Pork Chop and Sauerkraut
(makes 2 servings)
Serving Size 1 Pork Chop with 1 cup Sauerkraut/Tomatoes
Ingredients:
2 4oz (fat-trimmed) pork chops
1 cup sugar-free sauerkraut ( 1 small can)
1 cup Rotelle tomatoes (( 1 small can)
1 tablespoon fresh basil
1 tsp dried oregano
1 tsp garlic powder
Brown pork chops in non-stick pan for about 10 minutes on each side on medium high. Add sauerkraut and tomatoes (do not drain). Simmer uncovered on medium-low for 30-35 minutes.
Enjoy
Serves 2 (1 protein, 1 vegetable, each serving) Pair with 1 c brown rice or 1 c black bean pasta and 1 c mixed green salad for a complete meal..
