Notes:
Tastes like the Caribbean! This is soooo easy and soooo yummy! My kids (picky eaters) LOVE this one. I recommend using fresh (not frozen) chicken breasts. Frozen tend to be a little tough and chewy, but fresh chicken will almost melt in your mouth.

Servings: Serves 6

Ingredients:
6 chicken breasts (preferably not frozen)
1 Tablespoon olive oil
1 ½ cup flour
1 tsp paprika
1 tsp salt
1 tsp pepper
1 can frozen limeade concentrate
2 Tablespoons minced garlic
1 cup sliced mushrooms (optional)
1 fresh lime, sliced into rounds

Directions:
Preheat oven to 350o. Heat oil on stove top on med-high in a large frying pan or frying skillet. In a gallon-size baggie or large bowl, combine flour, paprika, salt, and pepper. Coat each chicken breast with flour mixture, then fry in olive oil until lightly browned on both sides. Transfer to 9×13 baking pan or stoneware. Add can of limeade, mushrooms (optional) and sprinkle garlic over chicken. Cover with aluminum foil. Bake for 20-30 minutes until fully cooked. Serve with fresh lime slices on top of each breast over Rice-a-Roni Chicken Rice or Couscous.

Submitted by:
Elsie

Notes:
The perfect recipe for baked chicken… Guaranteed to make your family drool!

Servings: 4

Ingredients:
(Can be doubled, etc depending on your family's needs)

1 whole frier chicken (We prefer the organic ones from Whole Foods) Pre cut chicken works great as well!
Extra virgin olive oil (If desired)
Spices as desired (Our favorites for this recpie are: Rosemary, Thyme, Sea Salt, Pepper, Cayanne, Paprika, Cumin, Garlic Powder, a dash of Nutmeg and a dash of Cinnamon)

Directions:
Preheat oven to 350
Cut up chicken into quarters if working with whole chicken (You should end up with 2 breasts and two legs/thighs)
If using Olive Oil, spread thin layer over each chicken, already placed in baking pan
Sprinkle on desired spices
Cook about 1 hour, putting oven on Low Broil for the last 5-10 minutes to get a crispy skin! (Watch to prevent burning)

Submitted by:
Chelsea

Notes:
I absolutely love this recipe.. For those of you who have never eaten buffalo, what are you waiting for? We get our ground buffalo from the local Whole Foods and the flavor is amazing, not to mention it’s lower in fat than beef!  We make these burgers the same way we do our beef ones, but we use sesame seeds instead of breadcrumbs with the egg to get a perfect consistency and great flavor without the carbs of the breadcrumbs.

Servings: ~4

Ingredients:
(adjust to your family needs)

1lb ground buffalo (We prefer the grass fed variety from Whole Foods)
1 egg
Sesame seeds
Spices as desired (Sea Salt, pepper, cumin, and paprika are our favorites)

Directions:
Preheat oven to 350
Mix buffalo, egg and breadcrumbs until desired consistency is reached
Seperate into chunks of preferred size and form into burgers
Sprinkle on spices
Cook for about 20 minutes or until desired preference

Submitted by:
Chelsea

Notes:
Don’t let the name chase you off!  I absolutely hate porkrinds, but I gotta say, this is one of my favorite dishes!  Atkins/South Beach diet approved!  Simple and easy, great over a fresh salad, or by itself with a fresh serving of veggies!

Servings: 4

Ingredients:
(can be modified to fit your family needs)

4 Boneless, skinless chicken breasts
1 bag of Pork Rinds (I go with the organic kind because it comes MSG free)
1-2 Eggs

Directions:
Preheat oven to 350.
Ground Porkrinds with rolling pin, or your preferred method and pour into a ziplock type bag
beat eggs in a bowl
Dip chicken breasts in eggs, completely coat
Insert chicken one by one into the bag of ground porkrind, close and shake, completely cover
Set up chicken in preferred baking tray and cook about 30 min, or until cooked to liking
Enjoy!

Submitted by:
Chelsea

Notes:
This is a delicious salad you can have as a side dish or entire meal plus the ingredients are always easy to find.

Servings: 4=6

Ingredients:
1 jar of Nopales (this is just sliced cactus in spanish find the jar with the least amount of ingredients)
1 bunch cilantro
lemon juice
salt
1 small white onion

Directions:
Empty jar of nopales in a strainer and rinse in cold water. Clean until the cactus has no more sludge and brine is washed away. Chop half of the cilantro and white onion into small pieces. In a bowl add nopales, cilantro, onion and toss. Add lemon juice and salt to taste. To make this recipe stretch give the nopales a few rough chops. Chill before serving at least an hour.

Submitted by:
Stefanie

Notes:
Ginger chicken is a most delicious dish.  I eat it with a baked potato and mustard greens, collard greens or kale.

Servings: 6-8

Ingredients:
2 pounds of chicken, 6 cloves of fresh garlic, one medium onion, 1/4 cup of sliced ginger.

Directions:
1. Rinse and remove the skin from your chicken (I use drumsticks).
2. Season it with garlic powder & Lawry's seasoning salt.
3. Place some of the veggies at the bottom of your baking dish.
4. Lay your chicken in the baking dish.
5. Put the remainder of the veggies on top of the chicken.
6. Bake for one hour and a half at 375 degrees.
7. Rinse your potatoes and place them in the oven as well.
8. When your chicken is done, enjoy it with a baked potato. The gravy of this chicken is great over a baked potato.

Submitted by:
tonya

Notes:
a delicious and healthy alternative to the calorie laden sandwich i usually have for lunch.

Servings: 1

Ingredients:
1 whole wheat wrap
2 ounces of shredded turkey
1/2 ounce of shredded low fat cheese of choice
1 ounce of fresh baby spinach
1 slice of fresh tomato
1 table spoon of honey mustard or other low fat dressing of choice

Directions:
spread honey mustard on one half of the wrap
place turkey and cheese on top of the honey mustard
place veggies on top of the cheese
fold in one end of the wrap and roll it up
enjoy!!!

Submitted by:
terra

Notes:
This is my favourite salad of all time! Very simple, easy to prepare, bursting with colour and flavour - if you like butternut squash, I hope you’ll love this

-NB: When the weather takes a turn for the worst and you don’t fancy a salad, you can serve glazed butternut squash as an accompaniment to a main meal, or even use them as an alternative to pasta sheets for a mouthwatering vegetarian lasagne!

Servings: 1

Ingredients:
Mixed salad leaves (whichever kind you prefer. I always choose one with spinach)
Vine tomato, sliced
Green bell pepper, thinly sliced
1 egg, hard boiled
1 small butternut squash

For the glaze:
Olive oil
Clear honey
Paprika
Cinnamon
Salt
Pepper

Directions:
Peel the butternut squash, cut across the rounded end to expose the seeds and scoop them out. Starting from the longer, narrow end, slice the squash into rounds, about 1cm thick. When you reach the rounded end, cut into thick 1cm fingers.

At this point, you should prepare the griddle pan/George Foreman/barbeque. Do not oil the griddle: allow it to get hot, almost to smoking point. Switch on the Foreman about 5 minutes in advance of preparing the glaze.

In a bowl, mix together about 5 or 6 tablespoons of olive oil with 1 heaped teaspoon of paprika, 1 level teaspoon of cinnamon, about 2 tablespoons of clear honey, two pinches of salt (or about 3 twists of the mill if using rock salt), and a pinch of pepper. Mix quite vigorously with a fork so everything combines.

Transfer 2 tablespoons of the glaze to a side plate and coat the squash slices on both sides. Place them on the griddle, turning once after 3 or 4 minutes. You won't need to do this with the Foreman obviously, so leave them for about 8 minutes.

Boil an egg for about 5 minutes. Once cool, peel and slice.

Meanwhile, toss together the mixed salad leaves, sliced tomato and green pepper with a little of the glaze. Just make an extra batch if you don't have enough. Arrange the salad on a plate, add the sliced egg. The squash is cooked when well defined griddle marks appear on the flesh, but they shouldn't feel floppy. Once done, add to the salad with an extra sprinkling of paprika and a tiny drizzle of honey, then serve. Enjoy!

Submitted by:
Louise

Notes:
This salad is ridiculously tasty, surprisingly filling and quite probably foolproof (unless you really do struggle to boil an egg…). Plus, it’s very simple and suits a multitude of additional vegetables, nuts, seeds, etc. I didn’t have any staple salad ingredients at the time, hence the egg, but it was by no means boring! Colourful, nutritious and delicious!

Servings: 1

Ingredients:
Bag of mixed baby salad leaves (I used Asda's own brand, £1)
1 tin of Mackerel in tomato sauce (I used Sainsbury's own, 79p)
2 medium chicken eggs

Directions:
Boil two eggs for about 5 minutes, or longer depending on how hard you like the yolk. Once they're done, drain off the hot water and cover them in cold water. Leave to stand.
Grab a generous handful of salad leaves and arrange on a plate. Open the tin of mackerel and use a spoon to lift the fillets out of the sauce (please don't throw it away!) and add to the leaves.
Peel the eggs, slice them and add to the plate.
Drizzle the reserved tomato sauce from the mackerel tin over the leaves and eggs, and enjoy!

This is an incredibly basic recipe but makes a fantastic lunch if you're short of ingredients, and the sauce tastes amazing with the eggs. For a fishier salad, use two tins of mackerel (but only 1 tin's worth of sauce) and one egg. For a heartier evening meal, add tomato, cucumber, sweetcorn, kidney beans (they taste amazing with the sauce), pinenuts and/or sesame seeds. If you would prefer it without egg, try mixing the reserved sauce with a portion of cooked pasta. Yum!

Calories:
Mixed salad leaves - negligible
Mackerel in tomato sauce - 170 approx (see Sainsbury's website)
Boiled egg - 76 approx

Submitted by:
Louise

Notes:
This is so quick & delicious!

AND this is low carb! Such a great replacement instead of eating sandwiches.

Servings: Individual

Ingredients:
Turkey lunch meat, block or sliced cheese, baby spinach leaves, mustard

Directions:
Just get a few slices of lean turkey lunchmeat, an equal number of cheese slices (I slice mine thin & narrow off a block of Colby), some fresh spinach leaves, and mustard.

Take the slice of turkey, put the narrow cheese slice in the middle, top with a few spinach leaves, and drizzle some mustard down the middle. Wrap up the sides & press down, you're done! You could put a toothpick in the middle to secure them. Have one for a snack, or several for a meal. You can add a tomato slice as well.

Yummy!

Submitted by:
stacy