Notes:
Preparation time : 5 minutes + chilling time

Makes 2 x 250 ml glasses

NUTRITION PER SERVING

Protein 17g

Fat 6g

Carbohydrate 47.5g

Dietart Fibre 2g

Cholesterol 188mg

300 cal

Servings: 1 person

Ingredients:
2 cups (500ml) skim milk, chilled
2 tablespoons honey
2 eggs
1/2 teaspoon vanilla essence
1 tablespoon wheat germ
1 medium banana, sliced

Directions:
Blend the milk, honey, eggs, vanilla, wheat germ and banana untill smooth. Chill well and serve.

Submitted by:
danielle

Notes:
If you have a sweet tooth you can eat one or two pieces and it is not so bad! It is about 94 calories each piece.

Servings: 50

Ingredients:
3 cups Powdered Sugar
2 cups Graham Cracker Crumbs
1 cup Peanut Butter
1/2 cup margarine

Directions:
Mix powder sugar and graham cracker crumbs. Add peanut butter. Melt margarine and pour over mixture. Mix well, will be stiff.
Press mixture in 9×12 pan. Melt chocolate almond bark and spread over mixture. Refrigerate for 15 minutes or until almond bark starts to harden. You will want cut into pieces before it sets completely or it will be harder to cut.

Submitted by:
Tina

Notes:
Delicious, Quick and Easy!

Servings: 1

Ingredients:
Chicken Breast, favorite seasoning (Mesquite)

Directions:
Thaw Boneless Chicken Breast, 1/2 a large breast per person. Place in Oven safe dish. Add about 1/2 cup water to prevent drying out. Sprinkle with Seasoning. Broil on High, with rack 8" from the Broiler, for 10 minutes, turn, Broil the other side for about ten minutes or until golden brown. Remove and serve.

Submitted by:
Raquel

Notes:
Great use for leftover chicken. The grocery store rotisserie chicken works great for this !

Be creative and add your own additions with what you have on hand. Just keep track of the carbs you are adding in.

Servings: depends

Ingredients:
~Leftover chicken. Chopped or shredded. (Canned chicken also works)
~Mayo (add a little salt, pepper, and garlic powder to taste)
~Onions. Chopped.
~Green onions. Sliced small.
~Celery. Chopped small.
~small Dill pickle. Chopped.
~Pecans. Roughly chopped. (Sliced or slivered Almonds is also yummy)
~Large leaf lettuce (Romaine, Green leaf, Red leaf,etc.)

+(My husband also likes chopped black olives and cheese added to his mixture. Be adventurous !)

Directions:
Mix chicken, mayo & seasonings with your additional ingredients.
The amount of chicken meat you have to use will determine the amount of goodies you add in. I use a little of each item. The celery and dill pickle are for texture. The green onions will give it a wonderful flavor. I like onions, so I add chopped yellow onions for flavor and texture (that can be up to you).
The pecans are a wonderful touch! It adds a sense of richness and makes you feel like you must be cheating! Great for texture and flavor.

~Mix all ingredients together and put in refrigerator for a while, to let all the flavors meld.
~When you are ready, take your bunch of lettuce and pull off full leaves. Take a couple of scoops of chicken salad and place in middle of leaf. Fold up the end of the lettuce, fold over the sides (it should look like a skinny burrito), and viola! -Yummy Goodness.

Submitted by:
tam

Notes:
Yummy sweet, spicy (or both) chicken recipie that is SO easy to make! You get a great variety of foods;

Chicken- Protein/Meat

Salsa- May be servings of veggies or fruits depending on type of salsa you like

Rice- Whole grains

Almonds- Great protein scource!

Olive Oil- Heart Heathy Good fats!

Servings: 1-4

Ingredients:
Brown Rice
Boneless, Skinless Chicken Breast
Salsa (Tastes great with all kinds; pinneapple salsa, mango salsa, spicy salsa, bean salsa, etc)
Slivered Almonds
Honey (if you would like to make it a little sweet)
Olive Oil

Directions:
So easy! You CAN'T mess it up!

Take the (defrosted) chicken and cut it into medium to small pieces (I like mine well done, so I cut them in fajita size strips)
Start cooking the brown rice (if you need specific cook times, send me a message)
Add a little olive oil (2-4 tablespoons depending on size of pan) to a pan, warm up.
Add chicken to pan, cook until brown on both sides
Add salsa! Mix around the chicken untilcovered. Let it simmer until hot (usually a few minutes)
Add slivered almonds
Add honey if desired- about 1 'S' across the pan, mix.

Serve with rice!
If the chicken is defrosted, it only takes about 20-30minutes to cook the chicken+salsa (depending on size of chicken cuts) but the rice usually takes about 25-35minutes. So make sur eto start the rice before the chicken. I usually start the rice while I prepare the chicken for cooking.

Submitted by:
Jacki

Notes:
i ate this with a baked potatoe it was so good

Servings: 3

Ingredients:
41-50 bag of shrimp
1/4 olive oil or canola
1 red onion chopped
2 garlic cloves minced
handful of chpped cilantro
dash of black pepper
dash of goya adobo
1 pak sazon goya
1/4 c vinegar

Directions:
heat in medium low pan with oil, add minced garlic,chopped onions, cilantro, and saute for 3 mins
add vinegar,sason,black pepper and shrimp
cook for five mins on medium high

Submitted by:
yani

Notes:
High protein, good veggies, healthy meal.It’s quick and nutricious and delicious ! 

Servings: 2

Ingredients:
1. 4-8 egg whites
2. 1 bell pepper
3. 1-2 cups of spinach
4. 1 small onion
5. 1 medium tomato
6. sea salt
7. frank's RedHot Buffalo sauce

Directions:
chop chop chop all those veggies.
spray some pam and saute those veggies good.
spray some pam and throw in the egg whites.
cook everything according to your liking.
add sea salt and or Frank's RedHot Buffalo sauce if you like.
EAT !

Submitted by:
aj

Notes:
A sweet twist on a cabbage salad favorite. Hope to try this one soon.

Servings: 13

Ingredients:
Sweet Napa Salad

2 packages (3 ounces each) chicken ramen noodles
10 cups shredded napa or Chinese cabbage
8 green onions, chopped
1 cup pineapple tidbits, drained
1/2 cup dried cherries
1/2 cup sliced almonds, toasted
1/4 cup sesame seeds, toasted
1/2 cup vegetable oil
1/4 cup cider vinegar
2 tablespoons sugar
2 tablespoons brown sugar
1 teaspoon soy sauce
1 teaspoon molasses
1/2 teaspoon salt
1/4 teaspoon ground mustard
1/8 teaspoon paprika
1/8 teaspoon pepper

Nutrition Facts
One serving: 3/4 cup Calories: 222 Fat: 14 g Saturated Fat: 3 g Cholesterol: 0 mg Sodium: 300 mg Carbohydrate: 21 g Fiber: 2 g Protein: 4 g

Directions:
Set aside one seasoning packet from ramen noodles for dressing (save the remaining seasoning packet for another use). Break noodles into small pieces; place in a large salad bowl. Add the cabbage, onions, pineapple, cherries, almonds and sesame seeds.
In a jar with a tight-fitting lid, combine the remaining ingredients. Add contents of reserved seasoning packet; shake well. Pour over cabbage mixture; toss to coat. Serve immediately.

Submitted by:
Sandi

Notes:
Spicy, flavorful fish tacos from AllRecipes provide an excellent and authentic alternative to the fried variety you find in restaurants. Add a little cheese, avocado or sour cream if you don’t mind the increased fat, or salsa for texture and flavor, but they’re delicious on their own. Feel free to use other types of fish like tilapia, spicier peppers like jalapenos or even habaneros, or experiment with the spice combination. If you end up with a little extra juice, just cook it down a little and use it like a sauce over the top!

• Calories: 282
• Total Fat: 5.3g
• Cholesterol: 36mg
• Sodium: 515mg
• Total Carbs: 31.6g
•  Dietary Fiber: 4.1g
• Protein: 28g

Servings: 6

Ingredients:
* 1 teaspoon vegetable oil
* 1 Anaheim chili pepper, chopped
* 1 leek, chopped
* 2 cloves garlic, crushed
* salt and pepper to taste
* 1 cup chicken broth
* 2 large tomatoes, diced
* 1/2 teaspoon ground cumin
* 1 1/2 pounds halibut fillets
* 1 1/2 lime
* fresh cilantro
* 3 cups lettuce, roughly shredded or chopped
* 12 corn tortillas

Directions:
1. Heat the oil in a large skillet over medium heat, and saute the chile, leek, and garlic until tender and lightly browned. Season with salt and pepper.
2. Mix the chicken broth and tomatoes into the skillet, and season with cumin. Bring to a boil. Reduce heat to low.
3. Place the halibut into the mixture broth and tomato mixture. Sprinkle with lime juice. Cook 15 to 20 minutes until the halibut is easily flaked with a fork.
4. Wrap in warmed corn tortillas and add a bit of fresh cilantro, lettuce and a splash of lime juice to serve.

Submitted by:
Sarah

Notes:
A much lower-fat version of the alfredo that we all love; try changing the veggie combinations, adding red pepper flakes or other spices, or increasing the protein with a little lean grilled chicken. Lots of people like to replace the onion with another 3 or 4 cloves of garlic for a stronger flavor. Thanks to AllRecipes.

• Calories: 299
• Total Fat: 4.6g
• Cholesterol: 6mg
• Sodium: 406mg
• Total Carbs: 50.4g
• Dietary Fiber: 3.6g
• Protein: 14.6g

Servings: 8

Ingredients:
* 1 onion, chopped
* 1 clove garlic, minced
* 2 teaspoons vegetable oil
* 2 cups skim milk
* 1 cup chicken broth
* 3 tablespoons all-purpose flour
* 1/2 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1/2 cup grated Parmesan cheese
* 16 ounces dry fettuccine pasta
* 16 ounce package frozen broccoli florets

Directions:
1. In a medium saucepan, heat oil over medium heat. Add onion and garlic and saute until golden brown.
2. In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into onion mixture.
3. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese.
4. Meanwhile, cook pasta in boiling water. Add broccoli to the pasta for the last several minutes of cooking. Continue cooking until the pasta is al dente.
4. Drain the pasta and vegetables, and transfer to a large bowl. Toss with sauce and serve.

Submitted by:
Sarah