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Food for Thought Receipe Collection

Day 1(1240/26)
Breakfast
Health Sausage Scramble with Toast (220/5)
2 turkey sausage links, diced
1 extra large egg
cup egg substitute
Just Fruit jam

1/8 cup onion


Pam
1 whole grain bread slice
8 oz. Skim milk

Coat skillet with Pam. Add sausages and onion. Cook until onions are translucent. Wisk
egg and egg substitute. Add to sausage and onion. Cook until done. Toast and spread 1
teaspoon of Just Fruit on each slice. Pour milk and enjoy a hearty, healthy breakfast.
Makes 2 servings.
Mid-morning Snack
Daisies (115/0)
1 slice pineapple in juice

cup fat free cottage cheese

Place pineapple ring on plate and top with cottage cheese. Makes 1 serving.
Lunch
Tuna on Rye (170/5.5)
1 slices rye bread
2 Tablespoons low fat mayo
cup onion
tomato (sliced thinly)

can tuna in water (drained)


1 stalks celery, diced
Large lettuce leaf

Combine tuna with mayo, celery and onion. Cut bread in half and spread tuna salad on
both halves of bread. Add sliced tomato and lettuce leaf. Put sides together and chow
down. Serves 1.

Southwestern Bean Salad (216/4)


1 can black beans, rinsed and drained
cup of red onion
cup shredded carrots
cup chopped cilantro

teaspoon cumin
1 Tablespoon lime juice
1 teaspoon extra virgin olive oil
1 teaspoon fresh jalapeno (if desired)

Pour beans into a bowl. Add onion, carrots, and cilantro. In another bowl, mix cumin,
lime juice and olive oil. Wisk dressing until emulsified. Combine with bean mixture and
stir well. Makes 2 servings.
Afternoon Snack
Popcorn (50/.75)
1 bag 94% fat free popcorn

Microwave

Pop popcorn. One serving is 3.5 cups. Put the rest in a ziplock bag for a snack on
another day.
Dinner
Chicken Supreme with Brown Rice (380/6)
4 small chicken breast halves
cup reduced fat cheese
1 can fat free cream of chicken soup
2 bags boil-in-bag brown rice

4 slices turkey bacon


1 cup fat free sour cream
1 Tablespoon dried parsley flakes
2 cans chicken broth

Pound out chicken until flat. Add a portion of the cheese and roll up. Wrap with 1 slice
of bacon around chicken and secure with a toothpick. Brown chicken in oil and place in
baking pan. Mix soup and sour cream. Pour over chicken. Bake in 350 oven for one
hour. Place chicken broth in saucepan and bring to a boil. Add the rice and cook for 10
minutes. Place cup rice on plate. Place 3 oz of chicken and 2 Tablespoons of sauce on
top of rice. Sprinkle paprika and parsley. Yummy!
Green Bean Stir-fry (90/5)
bag of fresh green beans
2 teaspoons tarragon
Garlic
Salt & Pepper

1 carrot, peeled
1 teaspoon rosemary
Olive oil
Sesame seeds

Cut green beans, carrots and garlic. Heat oil and add garlic. Cook until slightly toasted.
Add veggies and spices. Stir fry over high heat until crisp/tender. Add sesame seeds. 1
cup equals a serving.