


Healthy Meal Recipes
Breakfast
Breakfast in a Bowl
An easy make ahead meal that is great for on-the-go.
Serving Size: 1 cup
Makes 4 cups.
- 2 cups nonfat, low-carb yogurt
- 2 cups nonfat cottage cheese
- 4 oz rolled or steel-cut oats UNCOOKED
- 4 Tbsp slivered almonds
- 4 tsp vanilla extract
- A pinch to ½ tsp Allspice to taste
- 1) Blend all ingredients together & refrigerate overnight (This will soften the oats).
- 2) Serve straight from the fridge.
LUNCH
BBQ Chicken & Black Bean Burrito
Serving Size: 1 burrito
Makes 4 servings
- 1 Tbsp olive oil
- 3/4 lb skinless boneless chicken breast, cut into bite- size pieces
- 1/2 cup chopped onion
- 3 Garlic cloves
- 1-3 cups bottled carb solutions BBQ sauce
- 1(15-oz) can low-sodium black beans, drained
- 1/2 cup (2 oz) shredded reduced-fat sharp cheddar cheese
- 4 (10 inch) La Tortilla Factory low- carb tortillas
- 1/4 cup low fat sour cream or plain nonfat Greek yogurt
- 1) Heat oil in a large nonstick skillet, over medium heat.
- 2) Add chicken, onion & garlic, cook until chicken is done, about 8 minutes, stirring frequently.
- 3) Stir in BBQ sauce & beans.
- 4) Sprinkle w cheese and cook until heated, about 5 minutes.
- 5) Warm tortillas according to package directions.
- 6) Spoon out 1/2 cup of the chicken mixture into the center of tortilla and top with 1 Tbsp sour cream/yogurt & roll up.
DINNER
Apricot-glazed Chicken
Enjoy with steamed or roasted vegetables.
Serving Size: 1 5oz Chicken Breast
Makes 4 servings
Enjoy with steamed or roasted vegetables.
- 1 cup sugar free apricot preserves
- 1/3 cup orange juice
- 1/4 cup butter, preferably a substitute such as Smart Balance
- 4 (5 oz) skinless boneless chicken breast
- 1/4 tsp ground black pepper
- Preheat oven to 350
- Combine preserves, orange juice & smart start.
- Spread the mixture on chicken breasts and sprinkle black pepper on top.
- Place in roasting pan & cook for 20 minutes, basting every 5 minutes with the glaze.