I am a huge fan of oriental food and I have always enjoyed the Asian cuisine for as long as I can remember. During high school, after football practice, we all used to head across town to our favorite Chinese buffet and pig out on chicken sticks, fried rice and lo mein. While this dish is not heavy laden with oil and other unnecessary amounts of dietary fat, the taste is still there.

Chicken and Rice with a Thai Peanut Sauce

Serves 2

Ingredients: P/C/F

8 oz chicken breast 56/0/5
white or black pepper, salt to taste
1 cup(dry measure) brown rice 8/66/2
1 cup frozen mixed stir-fry veggies: onions and bell peppers 2/10/0

Peanut Sauce Ingredients: macros – p/c/f

1 teaspoon brown sugar 0/4/0
½ tbsp soy sauce(start with this first, too much can make it very salty, you can always add more when the dish is finished)
1-2 tbsp water or milk (its really a personal preference)
2 tbsp of Better n’ Peanut Butter 4/13/2.5
(if you do not have Bn’PB, use regular peanut butter.)
Add crushed red pepper to taste… I like mine Spicy.

P/C/F

35/47/5

~373 kcals per serving

Main Ingredient Directions:

Thaw the veggies in your microwave. Dice up the chicken into small cubes for efficient cooking. Coat a pan with a non-stick cooking spray, adjust to medium heat, pan fry the pepper/salt seasoned chicken, and when the chicken is about done add the veggies to the pan, and cover with a lid. During this time, make sure your brown rice is being prepared per directions on box whether you decide to use instant or traditional slow cooking rice.

Peanut Sauce Directions:

Place all of the ingredients in a large bowl. Place in the microwave for about 15 seconds, then stir, repeat until desired consistency. Optional: add the crushed red pepper to your desired level of spice/heat.

Final Prep:

Place your cooked chicken and veggies in the bowl of sauce and toss until evenly distributed. Then separate and plate the rice into 2 equal portions. Top the rice with the finished product and enjoy. Sprinkle some sesame seeds on top for presentation purposes.

Chicken Tortilla Soup

Serves 2

Ingredients: P/C/F
2 -14oz cans of chicken broth 0/4/0
10 oz chicken breast 55/0/10
2 tsp taco mix/seasoning 0/4/0
3/4 cup – 1 cup of your favorite salsa 0/18/0
4 corn tortilla’s 2/22/1
1/2 cup of 2% cheddar cheese 14/0/12
few slices of jalapeños (to your liking)
salt + pepper

P/C/F

35/24/12

~344 Calories per Serving

Directions:
Dice chicken into small chunks, season with taco mix, cook in a skillet over high heat (think fajita style). Add chicken broth, salsa, jalapenos, salt and pepper to large pot. Add the cooked chicken and bring to a boil. Once it begins to boil turn off the heat and let simmer for about 4-5 minutes before serving.

Chips: In the mean time, preheat your over to about 350 degrees. Cut up the corn tortillas to any shape you like, coat a baking sheet with cooking spray, spread out tortilla pieces, add salt and pepper, or whatever seasoning you like (I use sea salt). Spray the top of them with the cooking spray. Place these in the oven for about 10 minutes, but make sure you check them before the 10 minutes is up, as it doesn’t take long for these to turn from “golden brown”, to “burnt” tortilla chips. Depending on oven variability, they could take up to 15 minutes, but just remember it doesn’t take long for them to turn brown and crispy…

Egg Bake

Serves 4

Ingredients: P/C/F

3-4 cups frozen veggies depending on what you decide to use (~450g or 1lb) 5/20/0
2.5 oz turkey sausage 13/0/5
3 eggs + 5 whites 44/0/15
2 oz fat free mozzarella 18/4/0
.5 oz cheddar 3.5/0/3
1/4 cup skim milk 2/3/0
-Spices I used-
Black Pepper
Chipotle
Chili Powder
Red Pepper Fakes
Garlic Salt
Sea Salt

P/C/F

21/7/6

~166 kcals per serving

Directions:

Preheat your oven to about 375 degrees. Spray some non-stick cooking spray in a 9″ square or round pie dish. Thaw the veggies and drain (if frozen) and place in the dish as the bottom layer. Then top with cheese and some spices of your liking (thinking some basil or fresh garlic would’ve been really good if I had some on hand). Brown the ground sausage and place the bits on top of the cheese and veggie layers. Beat the eggs and milk in a bowl, add more spices if you like. Then pour the egg mixture over the veggies, cheese, and sausage layer.

Place in the oven uncovered and bake for about 40-50 minutes. Check at the 30 minute mark, as many ovens vary. Let sit at least 5 minutes to cool before dividing up and serving.

Chocolate Cheesecake

Serves 4

Ingredients: P/C/F

28g(4 square crackers) crushed graham cracker for crust 2/21/3

5oz generic/store brand fat free cream cheese 20/10/0
2 small tubs of Philly Fat Free Cream Cheese ~60/12/0

3/4 cup Splenda* 0/18/0
*could make it 1 cup if you wanted it to be slightly sweeter

1/2 tsp vanilla extract

1 egg 2 whites 16/0/5

1/4 cup whole milk 2/3/2

4 tbsp(20g) Cocoa Powder 4/12/0

-Be sure to get some light whipped topping for this dessert.

P/C/F

26/19/2.5

~203 kcals per serving

Directions:

Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed graham cracker crumbs evenly for the crust

Mix all ingredients but the eggs, then once the batter is smooth add the eggs, mix until smooth and creamy. Pour the batter onto the crust.

Bake at 325°F for about 30-40 minutes… check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours (I usually leave it in there over night.)