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Healthy Meal Recipes

Toni Ann DiSantis

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. 1) Blend all ingredients together & refrigerate overnight (This will soften the oats).
  2. 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. 1) Heat oil in a large nonstick skillet, over medium heat.
  2. 2) Add chicken, onion & garlic, cook until chicken is done, about 8 minutes, stirring frequently.
  3. 3) Stir in BBQ sauce & beans.
  4. 4) Sprinkle w cheese and cook until heated, about 5 minutes.
  5. 5) Warm tortillas according to package directions. 
  6. 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
  1. Preheat oven to 350
  2. Combine preserves, orange juice & smart start. 
  3. Spread the mixture on chicken breasts and sprinkle black pepper on top.
  4. Place in roasting pan & cook for 20 minutes, basting every 5 minutes with the glaze.