Barbecue Chicken Flatbread Pizza

Makes: 1 Serving
Serving Size: 1 Small Pizza
nutrition per serving
Calories: 344
Protein: 35 grams
Carbs: 33 grams
Fat: 13 grams
This incredibly tasty and spicy recipe will satisfy your craving for pizza without all of the extra carbohydrates and fat.

Ingredients:

1.6" whole wheat tortilla
Pam Cooking Spray
2 Tbsp. tomato sauce or pizza sauce
1/3 cup sharp cheddar cheese, divided
2 ½ oz. cooked, boneless, skinless chicken breast, cut into small chunks or shredded*
1 Tbsp. your favorite BBQ sauce
1/8 cup thinly sliced onion (optional)
1/8 cup thinly sliced bell pepper (optional)
Preparation:

Preheat oven to 450 degrees
Place whole wheat tortilla on a cookie sheet and spray the tortilla lightly with Pam Cooking Spray
Spread tomato or pizza sauce on top
Sprinkle half of the cheddar cheese on top of sauce
In a small bowl, combine the chicken and barbeque sauce and layer on top of cheese
Sprinkle onions, peppers and remaining cheese on top of pizza
Cook for approximately 8-10 minutes or until crust is crisp and cheese is melted
Allow to cool slightly, cut into quarters and enjoy!
What is the Balance?
This recipe has a good balance of protein, carbohydrate and fat.

Banana Cinnamon Protein Pancakes

Makes: 8 Pancakes
Serving Size: 2 Pancakes (approx. 1/4 cup batter per pancake)
nutrition per serving
Calories: 194
Protein: 16 grams
Carbs: 22 grams
Fat: 4 grams
These banana pancakes are loaded with protein and whole grains and flavor. Whole wheat pastry flour gives a lighter texture than plain whole wheat flour. Share them with your kids for a nutritious breakfast.

Ingredients:

½ cup whole wheat pastry flour (can be found at whole foods or any health food store)
4 scoops Vanilla Protein Powder
½ cup (1 oz.) instant oats
1 Tbsp. baking powder
1/8 tsp. salt
2 Tbsp. Splenda baking substitute
1/8 tsp. cinnamon (you may add more if you choose)
2 Extra Large Whole Eggs
8 oz. (1 cup) non fat milk
2 oz. of banana, mashed into a smooth puree
1 ½ tsp. vanilla extract
Non-Fat Cooking Spray for Skillet/Pan
Preparation:

Combine all dry ingredients (first 7 ingredients) in a small bowl and stir well.
In a separate bowl, whisk together remaining 4 ingredients (wet ingredients) lightly just until blended.
Pour wet ingredients over dry ingredients and fold until just incorporated (over mixing will cause pancakes to be flat and tough)
Heat skillet over medium/low and spray with Pam non-fat cooking spray.
When pan is hot, add ¼ cup batter at a time. Allow pancake to cook thoroughly on first side before turning (edges will firm and bubbles will appear across entire surface when it’s ready). Because there is protein powder added, they take longer to cook than regular pancakes. Flip when ready. Remove from pan.
What is the Balance?

These pancakes have a great balance of protein, carbohydrate and a very small amount of fat.

Nutritionist's Note:

You may want to add a few nuts to the batter or on top of the pancakes, or a small amount of Smart Balance margarine to increase the fat slightly.

Chicken Marinade, Chocolate, and stuffsss....

Well, I have found a marinade that I love! And in 12 weeks havent gotten tired of it !

-KC Masterpiece Honey Teriyaki! Marinade over night and bar-b-que or bake.

What tides me over till cheat day when that chocolate urge hits:

-Sugar Free Chocolate Pudding

Easy brown rice:

-MINUTE Ready to Serve Brown Rice
(Easy Recipe: Combine the brown rice and Starkist Herb and Garlic tuna, heat and eat!)

Easy, quick, tasty meals!!

Healthy Pizza:
Wheat Hoggie Loaves, or if you can find them in spelt or ezekiel bread thats even better.
Marinara sauce or pizza sauce
Fat free or low fat mozzerella Cheese
Organic Turkey sandwhich meat

Pre-heat oven to 350 degrees
Cut the Hoggie Buns in half length ways
Get a baking sheet and spray non stick spray on the bottom
Place the Hoggie Buns on the baking sheet
Spead the sauce on top of bread
Spread cheese on top of sauce
cut the turkey meat and put it on top of the cheese
Place in oveen for 15 minutes and you have a quick easy healthy meal!

Healthy Speghetti:
Ezekiel/Spelt Noodle (make sure you read the directions for cooking, they cook a lot faster than white noodles)
Organic tomato sauce
Lean ground beef or turkey

Place meat in pan, season it and cook it as ground, not into patties
While the meat is cooking, cook noodles.
When the meat and noodles are done put the meat into the noodles and open the can of tomato sauce and pour in all together, mix and enjoy!
(You can also add in veggies such as squash, zucchinni, onion, garlic etc.)

Healthy Sandwhiches:
Ezekiel/Spelt bread
Fat free cheese
Spicy mustard
Organic turkey meat or chicken
Turkey bacon (optional if you would like to make a BLT)
Veggies

Ezekiel bread and Spelt are better toasted, so toast bread, stack on ingredients and enjoy!
If you like chips, stick with your veggie chips from central market or baked lays!

Healthy/Clean Enchilada Recipe

Ok this is the white man enchilada but its a great combo for some spicy flavor and is very very filling! You can feed and army with it.
Ingredients:
1-2 Lbs of Ground Turkey or Lean Ground Beef(my fav)
1 can of regular Rotel (if you want it really spicy get the medium to hot)
1 bag of ezekiel/wheat/spelt/spinach wraps
1 bag of nonfat mozzerella or cheddar cheese (if you can have the fat then get regular cheese)
1 baking pan sprayed with non stick spray.
Spices that you like (I use sea salt, garlic and onion powder, and pepper…sometimes a lil cayenne pepper)
How to Make:
First Pre-Heat oven to 375 degrees.
Then…
Brown the meat in a big pot add spices for flavor.
Once meat is browned add the rotel and use the can from the rotel and add some water to just cover the meat.
Let simmer at a low rolling boil with a lid on for about 15-20 minutes so that the meat can absorb some of the flavor.
One that is done lift the lid and stir.
Take your wrap and dip it in the juices of the "chili" and then lay it down in the baking pan.
Add the amount of meat that you want to the wrap, spred some cheese over top and wrap up like a breakfast taco.
Do this to as many as you want and then add cheese to the top.
Then bake for 15-20 minutes and taaaahh daaahhh breakfast lunch and dinner! Maybe even a snack lol!
Let me know how yall like it!

Meagan