Chicken with Snow Pea Pods (Recipe)

Ingredients

• Cooking spray
• 2 teaspoons vegetable oil, divided
• 3/4 cup thinly sliced red bell pepper (about 1 medium)
• 3/4 cup thinly sliced yellow bell pepper (about 1 medium)
• 6 ounces fresh snow pea pods
• 4 (6-ounce) skinless, boneless chicken breast halves, cut into thin strips
• 1 garlic clove, minced
• 1 cup low-sodium chicken broth
• 1/4 cup low-sodium soy sauce
• 1 tablespoon plus 1 teaspoon cornstarch
• 3 tablespoons dry sherry
• 1 teaspoon grated peeled fresh ginger
• 1/4 cup sesame seeds, toasted
• 3 cups hot cooked long-grain rice

Preparation

1. Coat a large nonstick skillet with cooking spray. Add 1 teaspoon oil; place over medium-high heat until hot. Add peppers; stir-fry 2 minutes. Add snow peas; stir-fry 2 minutes. Remove from pan; keep warm.
2. Add remaining oil to pan. Add chicken and garlic; stir-fry 4 minutes or until chicken is lightly browned. Remove from pan.
3. Combine broth and next 4 ingredients; stir well. Add chicken, broth mixture, and sesame seeds to pan; cook 3 minutes or until mixture is thickened and bubbly, stirring frequently. Stir in vegetable mixture. To serve, spoon 3/4 cup rice onto each plate; top evenly with chicken mixture.

Zesty Asian Chicken Salad

Makes 4 Servings

(1 cup per serving)

Prep Time:  20 minutes

Ingredients

3 Boneless, skinless chicken breasts, cooked and chilled

3 green onions, sliced

1 ½ cups small broccoli florets

2 medium carrots, peeled and cut into strips

1 red bell pepper, cut into strips

2 cups shredded cabbage

½ cup fat free Asian or sesame salad dressing

¼ cup 100% orange juice

¼ cup chopped fresh cilantro

Preparation

1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers and cabbage
2. In a small bowl, stir together dressing and juice.  Pour over salad and toss well to coat.  Stir in cilantro.  Serve at room temperature.

Spinach Frittata Recipe

Ingredients

• 1 lb spinach leaves (about 2 bunches), cleaned, chopped
• 1 Tbsp olive oil
• 1 medium onion, chopped (about 1 cup)
• 1 large clove garlic, minced
• 9 large eggs
• 2 Tbsp milk
• 1/3 cup grated Parmesan cheese
• Sun-dried tomatoes, about 2 Tbsp chopped
• Salt and freshly ground pepper to taste
• 3 oz goat cheese

Method

1 Preheat oven to 400°F.

2 Cook spinach in 1/4 cup of water in a covered saucepan until just wilted, a couple minutes. Drain water and set aside.

3 In a mixing bowl, whisk together eggs, milk, and Parmesan cheese. Add in chopped sun-dried tomatoes, and sprinkle with salt and pepper. Set aside.

4 Sauté onions in olive oil in an oven-proof, stick-free skillet, until translucent, about 4-5 minutes on medium heat. Add garlic and cook a minute further. Add cooked spinach and mix in with onions and garlic.

5 Spread out spinach mixture evenly on bottom of skillet. Pour egg mixture over spinach mixture. Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.

6 Sprinkle bits of goat cheese over the top of the frittata mixture. When the mixture is about half set, put the whole pan in the oven. Bake for 13-15 minutes, until frittata is puffy and golden. Remove from oven with oven mitts and let cool for several minutes. Although the pan may be out of the oven for a few minutes, the handle is still very hot. To keep from accidentally picking it up by the handle while hot (speaking from experience, ouch!) take a piece of ice and melt it against the pan's handle to cool it down.

Cut into quarters to serve. Serves four.

Cheese-&-Spinach-Stuffed Portobello’s

Ingredients

• 4 large portobello mushroom caps
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper, divided
• 1 cup part-skim ricotta cheese
• 1 cup finely chopped fresh spinach
• 1/2 cup finely shredded Parmesan cheese, divided
• 2 tablespoons finely chopped kalamata olives
• 1/2 teaspoon Italian seasoning
• 3/4 cup prepared marinara sauce

Preparation

1. Preheat oven to 450°F. Coat a rimmed baking sheet with cooking spray.
2. Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3. Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes.
4. When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.

Nutrition:  Per serving: 201 calories; 10 g fat ( 5 g sat , 4 g mono ); 28 mg cholesterol; 13 g carbohydrates; 14 g protein; 2 g fiber; 680 mg sodium; 677 mg potassium.

Asian Lettuce Cups (serves 3)

These are light, flavorful and high in protein to help keep your muscles healthy. 

Sauce mixture:
2 tablespoons oyster-flavored sauce*
2 tablespoons light soy sauce
1 tablespoon brown sugar
1/4 teaspoon ground white pepper
1/4 teaspoon ground ginger
2 teaspoons rice wine or dry sherry
1/4 teaspoon garlic powder

Filling:
Olive oil pan spray
1 medium carrot, grated
1/3 cup canned water chestnuts, minced
2 green onions, chopped
1 pound ground chicken breast or turkey breast
1 small head Boston Bibb or Romaine lettuce, outer leaves removed, and inner leaves separated into about 9 “cups”
Hoisin sauce*

Directions:
Mix the sauce ingredients together in a small bowl and set aside.

Remove the plastic outer wrapping from the ground meat, and while it is still in the tray, run a knife through the meat in several directions. This will help to break it into smaller pieces when cooking. Spray a large skillet with pan spray and place over high heat. Add the ground chicken, and cook and stir, breaking it up with a wooden spoon until the meat is no longer pink, about 4-5 minutes. When the meat is done, if there is liquid in the skillet, drain it off. Set the cooked meat aside.

Wipe out the pan with a paper towel, spray again with pan spray and return to the heat. Add the carrot, water chestnuts and green onions and stir fry for a minute until the vegetables are just beginning to soften. Return the ground meat to the pan, mix well, and pour the sauce mixture over. Stir until the meat is evenly coated. To serve, spoon about a teaspoon of Hoisin sauce on each lettuce leaf, top with meat mixture, roll up and enjoy.

*Available in most supermarkets in the Asian foods section
Nutritional Analysis per Serving:  Calories: 225, Protein: 37 grams, Fat: 3 grams, Carbohydrate: 12 grams

Breakfast Burritos (you can have for lunch too)

For a flavorful, hearty and healthy start (serves 2)

 Ingredients:
1/4 avocado
4 corn tortillas
6 egg whites
2 soy sausage patties
prepared tomato salsa
1 scallion, chopped

Directions:
Peel avocado, dice and set aside. Wrap tortillas in foil and place in a 350-degree oven to heat while preparing the eggs and sausage. In a nonstick skillet or a skillet sprayed with pan spray over medium-low heat, crumble sausage patties and stir just long enough to heat the sausage thoroughly. Remove the sausage to a covered bowl and set aside.

Wipe out the skillet with a paper towel, spray with pan spray and return skillet to the heat. Whisk the egg whites with a fork and pour into the heated pan. Cook and stirring frequently, until eggs are scrambled.

To assemble, place two tortillas on each of two plates. Evenly divide sausage, egg whites and avocado among the tortillas. Top with chopped scallions and salsa, and roll tortilla around filling.

Nutritional Analysis Per Serving:
Calories: 310
Protein: 33 grams
Fat: 5 grams
Carbohydrates: 36 grams

Healthy Breakfast with Orange Mango Shake Recipe

Formula 1 Healthy Meal Nutritional Shake Mix, Herbal Aloe Concentrate and Herbal Tea ConcentrateCheck out some of the shake recipes on this website:

http://www.goherbalife.com/flong/en-US


Or try this one:

Orange Mango Shake

A creamy smoothie with the exotic taste of mango
Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1/2 cup frozen mango chunks
1/2 cup canned mandarin oranges, drained
4 ice cubes

Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
 
Nutritional Analysis (with nonfat milk)
Calories: 320
Protein: 30 grams
Fat: 0.5 gram
Carbohydrates: 47 grams

Banana Bread Shake

Get your banana bread fix with this delicious shake.

Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1/2 very ripe banana
1/8 teaspoon black-walnut flavoring
A few drops vanilla extract
1 dash cinnamon
4 ice cubes

Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis (with nonfat milk):
Calories: 270
Protein: 30 grams
Fat: 1 gram
Carbohydrates: 26 grams


Shakes

Treat your body to a healthy, balanced meal in no time! Not only are these shakes easy to make, they’re also delicious. With up to 20 essential vitamins, minerals and nutrients – and in seven flavors – weight management never tasted so good!  We have Weight-Management programs help personalize your protein for your body, helping you feel full and energized as you shed unwanted pounds. With a Cellular Nutrition® foundation, Weight-Management Programs includes a customized meal plan to help you get in shape and stay that way.  Key Benefits:

• A healthy meal with up to 20 vitamins, minerals and essential nutrients.
• 9g of protein and healthy fiber help support weight management.

French Vanilla, Mint Chocolate (limited time), Pumpkin Spice (limited time), Vanilla-Allergen Free, Dutch Chocolate, Wild Berry, Cookies & Cream, Pina Colada, Café Latte, Kosher (Vanilla).

Quick Turkey Chili

Quick Turkey Chili 

(So yummy, especially on a cool/crisp day)

1 lb ground turkey

1 cup chopped onions

1 can diced green chilies

1 can diced tomatoes

2 tablespoons olive oil

2 cloves garlic

4 tablespoons chili powder (to your taste)

salt & pepper hot sauce if desired

Brown ground turkey in olive oil until brown, add onions and cook until soft. Add garlic, salt, pepper and chili powder, mix well, add chopped chilies, diced tomatoes and simmer for about an hour on low. Serve with sour cream and grated cheese. Add hot sauce if desired.

Spicy Chicken Cacciatore

Spicy Chicken Cacciatore  (YUMMM-O), A spicy southern-Italian favorite  (serves 2)

Ingredients:
2 chicken breast halves, boneless and skinless
1/2 teaspoon salt
pepper to taste
1/2 red onion, chopped
6 garlic cloves, minced
1 tablespoon capers
2 tablespoons fresh basil or 2 tablespoons dried basil
1/2 teaspoon dried red chili flakes
1 14-ounce can stewed tomatoes
2 red bell peppers, chopped

Directions:
Season chicken with salt and pepper. Spray a large skillet with pan spray and brown chicken over medium heat, 3 minutes on each side.
Transfer chicken to a plate and set aside. Add remaining ingredients to skillet and simmer for 10 minutes. Return chicken and juices to skillet, spoon sauce over chicken. Cover and simmer for an additional 7 minutes or until chicken is tender and cooked through.

Nutritional Analysis Per Serving:
Calories: 242
Protein: 30 grams
Fat: 3.5 grams
Carbohydrates: 24 grams

Dijon Broccoli Chicken

CHECK OUT THIS GREAT RECIPE:
Ingredients:

6 tbsp or 1 packet dijon mustard

1 tbsp olive oil

1 lb chicken breasts (you can cut chicken into strips also)

1/2 cup chicken broth

1 clove garlic, minced

4 cups flowerets broccoli

1 tbsp soy sauce

Directions:

1. Mix chicken broth and soy sauce. Set aside

2. Cook broccoli and garlic in hot oil over medium-high heat until crisp-tender. Remove from skillet. Cover to keep warm

3. Add chicken to skillet. Cook and stir until cooked through

4. Stir in broth mixture. Bring to a boil. Reduce heat to medium-low. Stir in mustard until well  blended. Return broccoli to skillet.

5. Cook until heated through, stirring occasionally.

6. Enjoy!

Yields 4 servings, Prep time 10 min,Cook time 30 min

Calories: 185  (calories from fat: 47),Total fat: 5.27g  (sat. Fat: 0.9g), Total carb: 5.05g  (fiber: 0.3g,  sugar: 0.4g), Protein: 29.29g

Chicken Florentine Casserole

Chicken Florentine Casserole (from Allrecipes.com and it is really yummy)

"Chicken Florentine casserole, which can also be adapted with either fish or shrimp, lies on a bed of spinach leaves and mushrooms, has a creamy white sauce mixed with garlic, Parmesan cheese, and Italian seasonings, and is topped with baked mozzarella."

 

Ingredients

• 4 skinless, boneless chicken breast halves
• 1/4 cup butter
• 3 teaspoons minced garlic
• 1 tablespoon lemon juice
• 1 (10.75 ounce) can condensed cream of mushroom soup
• 1 tablespoon Italian seasoning
• 1/2 cup half-and-half
• 1/2 cup grated Parmesan cheese
• 2 (13.5 ounce) cans spinach, drained
• 4 ounces fresh mushrooms, sliced
• 2/3 cup bacon bits
• 2 cups shredded mozzarella cheese

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Place the chicken breast halves on a baking sheet; bake 20 to 30 minutes, until no longer pink and juices run clear. Remove from heat, and set aside.
2. Increase the oven temperature to 400 degrees F (200 degrees C).
3. Melt the butter in a medium saucepan over medium heat. Stirring constantly, mix in the garlic, lemon juice, cream of mushroom soup, Italian seasoning, half-and-half, and Parmesan cheese.
4. Arrange the spinach over the bottom of a 9x9 inch baking dish. Cover the spinach with the mushrooms. Pour half the mixture from the saucepan over the mushrooms. Arrange chicken breasts in the dish, and cover with the remaining sauce mixture. Sprinkle with bacon bits, and top with mozzarella cheese.
5. Bake 20 to 25 minutes in the 400 degrees F (200 degrees C) oven, until bubbly and lightly browned.