Ingredients:

• 4 (5 oz) boneless, skinless chicken breasts
• 1/4 cup whole wheat bread crumbs (Ian's® is our preferred brand)
• 1/4 cup parmesan cheese
• 1/4 cup fresh parsley
• 1/4 tbsp poultry seasoning
• 1/4 tbsp paprika
• 1/4 tsp garlic powder
• 1/2 cup onions, diced small
• Non-stick cooking spray

 Method:

1. Combine all ingredients, except onions, in a small bowl and blend well. Sauté onions in a skillet with nonstick cooking spray then add to crumb mix. While mixing add water until thick.
2. Evenly spread mixture over each chicken breast. Bake at 400° for about 20-30 minutes or until done.

 Serves: 4

 APPROXIMATE NUTRITIONAL ANALYSIS PER SERVING: 189.7 calories, 29.9 grams of protein, 8.4 grams of carbohydrates, 4.7 grams of fat, and 1.3 grams of dietary fiber.

Ingredients:

• 12 oz lean ground turkey (or ground round, ground beef)
• 2 cups hot water
• 1 cup skim milk (or use soy or almond)
• 1½ cups pasta sauce
• 1½ cups elbow macaroni, dry
• 1 tbsp arrowroot powder (or corn starch)
• 1 tbsp chili powder
• 1 tsp garlic powder
• 1 tsp evaporated cane juice (sugar)
• 1/2 tsp paprika
• 1/2 cup cheddar cheese, shredded

 Method:

1. Brown ground turkey in a large skillet and drain.
2. In the same skillet add hot water, tomato sauce and milk.
3. Add macaroni elbows followed by seasonings*.
4. Bring to a boil, cover and simmer on low for about 12-20 minutes or until macaroni elbows are tender.
5. During the last few minutes of cook time, stir in the cheese, cover the skillet again and give a few minutes of cook time.
6. Let stand to thicken to your liking before serving.

 *Seasonings: Combine arrowroot powder, chili powder, garlic powder, evaporated cane juice and paprika which you can blend using a zip lock bag.  

 Serves: 4

 APPROXIMATE NUTRITIONAL ANALYSIS ...

Ingredients:

• 1/4 cup apple cider vinegar
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/2 tablespoon salt-free Mrs. Dash original blend
• 1/2 teaspoon freshly ground black pepper

Method:

Combine all ingredients and mix well

Serves: 1

APPROXIMATE NUTRITIONAL ANALYSIS PER SERVING: 136 calories, 0.3 grams protein, 5.3 grams carbohydrates, 14 grams fat, and 0.5 grams fiber.