| Zesty
Tomato Chicken |
|
| Tomato Soup Mix |
1 pkt |
| Water |
8 oz |
| Stewed Tomatoes |
¼ cup |
|
(Low Sodium – Drained) |
|
| Italian Dressing – Fat Free |
1 tbsp |
| Chicken Breast |
2 oz |
|
(Boneless, Skinless, Pre-Cooked) |
|
| Green Peppers – Chopped |
¼ cup |
| Onion – Chopped |
1 tbsp |
|
|
| Variation: for stew like consistency use 6 oz water |
|
|
| Combine soup
and boiling water. Mix together soup, stewed tomatoes and Italian
dressing. |
| Cut chicken
into bite size chunks. Mix together soup mixture, chicken and pepper and
onion. |
| Microwave on
low heat for 1-2 minutes to heat mixture. |
|
|
| Nutrition Information per
Serving |
|
| Calories - 242 |
| Protein - 33 g |
|
| Carbohydrate - 17 g |
|
| Fat - 4 g |
|
| Fiber - 1 g |
|
|
|
| Exchange per Serving |
|
| Meat 3, Vegetable 2, Starch 1/2 |
|
|
|
www.BalancedProteinDiet.com
|
|
| Broccoli Mushroom Dip |
|
| Chicken & Vegetable Cream Soup |
1 pkt |
| Broccoli, chopped, cooked |
½ cup |
| Cottage Cheese, 1% fat |
2 oz |
| Garlic Powder |
1/8 tsp |
| Cayenne Pepper |
dash |
| Water |
2 – 3 tbsp |
|
|
| Combine
broccoli, cottage cheese, soup mix and spices in a blender or food processor. |
| Blend on
medium until smooth. If too stiff, add water 1 tbsp at a time to desired
consistency. |
| Serve with celery sticks. |
|
|
|
| Nutrition Information per
Serving |
|
| Calories – 133 |
|
| Protein – 21 g |
|
| Carbohydrate – 12 g |
|
| Fat – 1 g |
|
| Fiber – 3 g |
|
|
|
| Exchange per Serving |
|
| Meat 2, Vegetable 2, |
|
|
|
| www.BalancedProteinDiet.com |
|
|
|
|
|
| Taco Salad |
|
| Vegetarian Joe Mix |
1 pkt |
| Chili Powder |
1 tbsp |
| Tomatoes – cut in chunks |
1 small |
| Bibb Lettuce Leaves |
4 to 6 |
| Sour Cream – Fat Free |
1 tbsp |
| Taco Cheese – Fat Free |
1 tbsp |
| Black Olives, Sliced |
1 tbsp |
|
|
| Prepare the
Vegetarian Joe mix according to package instructions. |
| Stir in
chili powder. Wash the lettuce leaves and tomato and arrange on a plate. |
| Spoon the
Vegetarian Joe mix on top of the lettuce. Layer on Taco Cheese, Sour Cream
and Olives. |
|
|
| Nutrition Information per
Serving |
|
| Calories – 141 |
|
| Carbohydrate – 28 g |
|
| Fat – 4 g |
|
| Fiber – 6 g |
|
|
|
| Exchange per Serving |
|
| Meat 1, Milk ¼, Vegetable 3 |
|
|
|
| www.BalancedProteinDiet.com |
|
|
|
|
|
| Chicken Fricassee |
|
| Chicken & Vegetable Cream Soup |
1 pkt |
| Chicken Breast. Boneless, skinless |
4 oz |
| Water, boiling |
2/3 cup |
| Mushrooms, quartered |
4 medium |
| Celery, diced |
2 tbsp |
| Onion Powder |
1/8 tsp |
| Parsley |
¼ tsp |
| Lemon Juice |
2 tsp |
|
|
| Combine Soup
Mix and boiling water, stir well. Add mushrooms, celery, spices and lemon
juice. |
| Place sauce
mixture over chicken breast in a microwave-safe dish, cover with plastic
wrap. |
| Microwave on
high for 6 – 8 minutes or until chicken is fully cooked. Serve over
rice. |
|
|
| Nutrition Information per Serving |
|
| Calories – 283 |
|
| Protein – 50 g |
|
| Carbohydrate – 11 g |
|
| Fat – 4 g |
|
| Fiber – 2 g |
|
|
|
| Exchange per Serving |
|
| Meat 5, Vegetable ¼ |
|
|
|
| www.BalancedProteinDiet.com |
|
|
|
|
|
| Strawberry Coconut Shake |
|
| Creamy Vanilla Pudding / Shake Mix |
1 pkt |
| Strawberry Extract |
1/2 tsp |
| Coconut Extract |
1/2 tsp |
| Water |
6 oz |
| Ice Cubes |
4 |
|
|
| Combine all
ingredients in blender for 30 seconds |
| or until thoroughly mixed. Serve |
|
|
|
| Nutritional Information per
Serving |
|
| Calories - 96 |
|
| Protein
- 12 gr |
|
| Carbohydrates - 11 g |
|
| Fat - 0.5 gr |
|
| Fiber - 0 g |
|
|
|
| Exchanges per Serving |
|
| Milk 1 |
|
|
|
www.BalancedProteinDiet.com
|
|
|
|
| Vanilla Butter Rum |
|
| Creamy Vanilla Pudding / Shake Mix |
1 pkt |
| Butter Flavoring |
1/2 tsp |
| Rum Extract |
1/2 tsp |
| Water |
6 oz |
| Ice Cubes |
6 |
|
|
| Combine all
ingredients in blender for 30 seconds |
| or until thoroughly mixed. Serve |
|
|
|
| Nutritional Information per
Serving |
|
| Calories - 100 |
|
| Protein - 12 g |
|
| Carbohydrates - 11 g |
|
| Fat - 0.5 g |
|
| Fiber - 0 g |
|
|
|
| Exchanges per Serving |
|
Milk 1
www.BalancedProteinDiet.com
|
|
|
|
