Baked Chicken Kiev
Preparation Time: 10 min.
Cooking Time: 25 min.
3 Tbs. fresh parsley, minced
1/2 tsp. dried rosemary
1/4 tsp. garlic powder
5 Egg Whites (1 for the seasonings and 4 for the chicken)
3 boneless skinless chicken breast, halved
1/3 cup fine breadcrumbs (made from toasted & blended No Salt Ezekiel Bread)
1 lemon, cut into wedges
round wooden toothpick
Combine 1 egg white, fresh spinach, parsley, rosemary, garlic and pepper to taste in a small mixing bowl. Place those ingredients inside the chicken breast and close the chicken with a wooden toothpick to hold it closed with the ingredients inside.
Now...Dip chicken rolls into the remaining egg whites and coat thoroughly with the no salt ezekiel breadcrumbs.
Bake at 400° F for 25 minutes until browned. Arrange chicken on a serving platter, spoon juices from pan over the top, garnish with lemon wedges and serve.
2- (4) ounce BONELESS/SKINLESS CHICKEN BREAST
(6) tablespoons of NO SALT ADDED CHUNKY SALSA
3/4 - 1 1/2 cups COOKED RICE
Cut pieces of BONELESS/SKINLESS CHICKEN into non stick frying pan
Add NO SALT SALSA
Cook until CHICKEN is tender and done
Pour CHICKEN and SALSA over COOKED RICE
Easy Crockpot Stuffed Bell Peppers
Great smelling, simple and made for even the fussiest of eaters
6 green peppers washed, topped and seeded
1 Tbs. Olive Oil
ground round beef 4% Fat ( lean Beef ) ( 5 to 6 oz per Pepper )
3 C. cooked rice ( 1/2 a cup per pepper )
1 sm. onion, chopped
1 tsp. Mrs. Dash
1/8 tsp. black pepper
dash of basil
1/2 C. No Salt ketchup
1 8-oz.No Salt tomato sauce
Heat olive Oil in skillet and brown beef. Combine meat and next 6 ingredients. Stuff bell peppers. Arrange bell peppers in large crock pot. Can be stacked. Pour tomato sauce over peppers. Cooker on low for 6-7 hours or on high for 3-4 hours.
Serving Size 6, Preparation Time 15 minutes, Cooking Time 4-7 hours
Beef Kabobs with Wild Rice
1 Pound Boneless London Broil (4 protein servings) beef top round, cut 1’ thick
1 Large Green, Red or Yellow Bell Pepper cut into 1/1/2” pieces
1/2 cup cubed Pineapple (optional, maintenance program only)
12 large mushrooms
1 package (6 ounces) long grain & wild rice blend
Mrs. Dash Seasoning (pick one)
(4) 12” Skewers
Seasoning 1 tablespoon balsamic vinegar
1 tablespoon olive oil 1 tablespoon water
1 teaspoon Westbrae Stone Ground Salt Free Mustard
1/2 teaspoon dried oregano leaves
1/4 teaspoon pepper
Instructions: Trim fat from beef steak; cut into 1 1/4 inch pieces. In large bowl, mix together seasoning ingredients; add beef, bell pepper, pineapple (optional for maintenance program) and mushrooms, tossing to coat. Alternately thread pieces (4 ounces) of beef, bell peppers and mushrooms on each of (4) 12 inch skewers. Prepare rice according to package directions; keep warm. Cook kabobs on grill or place kabobs in rack in broiler pan so surface of meat is 3-4 inches from heat. Broil 9-12 minutes for medium rare to medium temperature, turning occasionally. Season with Mrs. Dash. Serve Kabobs with rice. Each Kabob equals 1 protein and 1 carbohydrate serving.
Marinated London Broil or Flank Steak
PREP: 20 minutes
MARINATE: 1 to 24 hours
GRILL: 17 minutes
STAND: 10 minutes MAKES: 8 (4 oz.) servings INGREDIENTS: 2-pound beef flank steak or London Broil
1/4 cup chopped fresh rosemary or 1 tablespoon dried rosemary - crushed
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram - crushed
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano - crushed
3 cloves garlic, minced (1 1/2 teaspoons minced)
1 1/2 teaspoons paprika
1 teaspoon Ms. Dash for Steak
1 teaspoon crushed red pepper 1 teaspoon freshly ground black pepper
1 tablespoons extra-virgin olive oil
1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl stir together rosemary, marjoram, oregano, garlic, paprika, Ms. Dash, crushed red pepper, and black pepper. Stir in the oil until combined.
2. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for 1 to 24 hours.
3. For a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160Â°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and grill as above.)
4. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain. Add in your favorite LiveFit365 Carb (Potato, Sweet Potato, Rice, Pasta or Ezekiel Bread) and enjoy!
Lemon Orange Roughy over Steamed Rice and Asparagus
12 OUNCES ORANGE ROUGHY (MAKES 2 PROTEIN SERVINGS)
1 TABLESPOON PAPRIKA
1/2 TABLESPOON GARLIC POWDER
2 CUPS JASMINE OR BASMATI RICE (3/4 CUP COOKED MAKES 1 CARBOHYDRATE SERVING)
PAM COOKING SPRAY
1 BUNCH ASPARAGUS TIPS
STOVE TOP FRYING PAN
COMBINATION RICE/VEGETABLE STEAMER
IN A STOVE TOP FRYING PAN, SPRAY PAM COOKING SPRAY TO COAT. PLACE ORANGE ROUGHY FILETS INTO THE FRYING PAN AND COVER THEM WITH GARLIC POWDER, PAPRIKA AND LEMON JUICE.
COOK ON MEDIUM/HIGH FOR ABOUT 4-5 MINUTES AND THEN TURN OVER AND CONTINUE COOKING UNTIL THE FISH IS THROUGHLY COOKED AND BREAKS UP.
STEAM THE JASMINE OR BASMATI RICE AND THE ASPARAGUS IN A RICE STEAMER.
POUR THE ORANGE ROUGHY AND THE JUICE OVER THE STEAMED RICE. SERVE THE ASPARAGUS NEXT TO IT.