Salmon, Asparagus with garlic/sprinkle of Parmesan, Brown Rice, Sweet Potato Rounds with cinnamon

E because:
1) there are between 20 and 45 g of carbs in this meal. I used a half portion of sweet potato and brown rice because I wanted both. 
2) there are 5 g of fat in this meal.
3) My non-starchy vegetables are my asparagus. 
4) My protein is the salmon.

To make the sweet potato rounds, I wash the potato, slice it into 1-2" rounds, line my baking sheet with foil, place the rounds on and cover them with a second piece of foil, place in a preheated 375 oven for around 40 mins. Once they are fork tender, remove from oven and sprinkle with cinnamon.

Read More

Chicken, brown rice, orange pieces, red pepper and onion on a bed of spinach

 E Because:
1) This meal has less than 5 g of fat. The fat comes from the oil in the salad dressing.
2) there are between 20 and 45 g of carbs in this meal. I used three quarters of a cup of brown rice.
3) my protein source is my chicken breast.
4) there are lots of non-starchy vegetables in my salad.
5) One piece of fruit per meal is allowed in this setting. I chose an orange.
6) good girl moonshine is good anytime.

To make the salad dressing:
1 clove of minced garlic
salt and pepper
A 1/4 doonk of Stevia. (Not too much or it tastes bitter with the orange juice)
The juice squeezed from the orange peels. (I cut the top and bottom off the orange. Set it bottom down on the cutting board and cut curved slices from top to bottom to cut the peel away in the same way you would a pineapple. When you are done, you should have a round naked orange and some peel with some orange membrane still in it. Squeeze the peels into the dressing mixture.)
Add 1 tsp of olive oil to it.
Mix well. Tah-dah!

To Make the Chicken:
Cover the bottom of a baking dish with water. Place your thawed or frozen chicken breast in the dish. Cover. Bake at 350 for about 25-40 mins depending on your oven and if your meat is thawed or not. Chicken is done when you can cut into it and there is no pink inside.

To make Salad:
Place a bed of spinach on a plate.Top with cooked brown rice, chopped and cooked chicken, sliced red pepper, orange pieces and green onion. Pour the dressing over the top and enjoy! 

Read More

E - Baked Sweet Potato with Cinnamon, Roast Chicken and Cucumber

E Because:

1) The sweet potato is a carb, and this puts me between 20-45g of carbs.

2) I used 1tsp of coconut oil, and that is 5g of fat or less. (And a healthy fat at that!)

3) Chicken is my protein source

4) My non-starchy vegetable is the cucumber.

5) good girl moonshine is good with anything

Read More

Twice Baked Mexican Sweet Potato

E because:

1)  there are between 20 and 45 g of carbs in this meal.

2) there are less than 5 g of fat in this meal. The sprinkle of cheese is a reduced fat mozzarella.

3) I have non-starchy veggies in this meal with berries and a drizzle of vinaigrette dressing.

4) My protein source is ground turkey (left over taco meat from Monday's tacos) .

5) Ice water to drink! To Make the Filling for the Potato: I use leftover Taco meat. So I had better start with that! Taco Meat:
Fry up some lean ground turkey. Once it's cooked, add 1 tbsp of chili powder and 2 tsp of cumin. Add 1/2 cup of salsa. Filling: Bake your sweet potato until soft. Cut in half lengthwise and scoop out the insides. Mash this in a bowl. Add this to the ground meat mixture. Fill your sweet potato skins with the mixture. Top with grated reduced fat mozzarella, and broil until it's all melted and lovely.

Read More

E - Rockin' Moroccan Stew

E Lunch - Rockin' Moroccan Stew. This is a Looney Spoons recipe that my husband LOVES! He requests it often. :D I started adding chopped chicken breast to up the protein.

E Because:

1)There are less than 5g of fat in this meal.

2) There are between 20-45g of carbs in this meal. (The sweet potatoes and chick peas make up most of my carb count)

3) My protein source is chicken breast, chick peas. 

4) There are lots of non-starchy veggies in this meal. 

5) To drink I have a tall glass of ice water. Make sure you are drinking LOTS! Er... of water that is. ;)


Rockin' Moroccan Stew

2  Tbsp olive oil

1  cup chopped onion

½ cup each  diced celery and green pepper

1  garlic clove, minced

3 cups vegetable broth

3 cups peeled cubed sweet potatoe

1 can tomatoes drained

1 can chick peas

1  tablespoon lemon juice

2 teaspoons grated ginger root

1 teaspoon each of  cumin, curry powder, coriander and chilli powder

½  teaspoon salt

¼  teaspoon pepper

¼ cup peanut butter

2 tablespoons fresh chopped cilantro

Heat olive oil in large frying pan on medium high heat. Add next 3 ingredients.  Cook for about 3 minutes, stirring occasionally, until onion is softened .

Add remaining  ingredients except peanut butter and cilantro. Bring to  boil. Reduce heatnto low and simmer covered for 20 minutes. Stir in peanut butter and cilantro. Mix well Simmer for 5 more minutes. Serve hot.

Read More

E - Twice Baked and Stuffed Mexican Sweet Potato, Garden Salad, Good Girl Moonshine

E Dinner - Twice baked sweet potato with Turkey Chili and fat free sour cream. Sprinkled with low fat mozzarella cheese. Garden salad with fat free dressing. GGMS to drink.

E Because:
1) This meal has less than 5g of fat.
2) Lots of non-starchy veggies in the garden salad
3) Sweet potato and black beans make this an E. (carbs)
4) Using low-fat sour cream and low fat dressing keeps me within my 5g of fat.
5) I can have a sprinkle of reduced fat mozzarella cheese in an E setting for some healthy fat. I don't go crazy with it though.
6) Good Girl Moonshine goes with anything. :)
7) My lean protein comes from the turkey in the chili and the beans.

Read More

E - Chicken Fajita Pizza, Hot Sauce/Sour Cream Dip, Zevia

E Dinner - Chicken Fajita Pizza, Hot Sauce/Fat-free Sour Cream Dip, Zevia Pop

E because:

1) I used Gwen's Nest easy bread recipe earlier this week to make on plan sour dough bread. 2 Slices is one serving. I tried to make it the size of two sliced of bread. :)

2) I used just a wee sprinkle of reduced fat mozzarella cheese on the top of the pizza. This is acceptable in an E setting as long as I don't go ape bananas with the cheese. (I save that for S days!)

3) Lots of non-starchy veggies on the pizza, peppers, mushrooms, onions, green onions, tomatoes. (It says in the book to limit your tomato and onions, so that's what I did.)

4) The dip is fat-free. It's just fat-free sour cream with a dash of hot sauce mixed in.

5) The Pampered Chef recipe I was basing this on called for salsa. I didn't have any, so I just mixed chili powder/cumin/garlic powder into 1/8 cup of tomato sauce. Tah-dah! On plan and with a lot of the same flavor. I would have loved to all fresh cilantro, but I didn't have any.

6) Zevia, because it's on plan and you have to drink pop with your pizza on a Friday night! :D

Read More