Broccoli Chicken Bake

Who can resist an all-in-one meal? Try out this recipe for a classic chicken dish.





6 4oz. chicken breasts
1 cup broccoli
2 cups uncooked Minute Brown Rice
1 can Healthy Request cream of mushroom soup
1 packet Lipton's onion soup mix
2 1/2 cups water
1 tsp garlic powder*

Pre-heat oven to 350 degrees. Toss together rice and onion soup mix. Spread rice mix evenly in a 9x13 casserole pan. Pour one cup of water over rice mix. Sprinkle garlic powder over chicken breasts (also salt and pepper to taste). Place chicken breasts and broccoli on top of rice. Mix together remaining 1 1/2 cups water and cream of mushroom soup until smooth. Pour over casserole. Bake for 1 hour, checking that chicken is well done.

Makes 6 servings.

*For a bolder chicken breast, sprinkle with mustard powder or paprika. You can also top the casserole with grated cheese before baking.

Nutrition Facts (per serving):

Calories- 250 Carbs- 29 g Protein- 27 g Fat- 4g

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A Light Quiche

Egg whites can be as bland as anything. To get a better experience with your protein, try out this quiche.




Crust-
1 cup wheat flour
1/2 cup parmesan cheese
4 Tbs light butter/ margarine softened
2 Tbs skim milk

Pre-heat oven to 375 degrees Fahrenheit. Combine all ingredients with a hand mixer until large lumps start to form. Press dough into a pie pan evenly. Cover with tin foil and set in oven while preheating, until egg mixture is ready.

Filling-
8 egg whites plus 1 yolk
1/2 cup fat free cottage cheese
8 oz chopped lean ham (omit for Vegetarian option)
1/4 cup chopped green onion
1 clove of garlic minced
1/2 tsp black pepper
1/4 tsp salt

Whisk all ingredients together. Remove crust from oven and take off foil. Add mixture into pie pan. Cook for 45min to an hour, or until top of the quiche pops up.

Other variations- Add 1/4 cup broccoli, chopped spinach, or asparagus.

Makes 6 servings.

Nutrition Facts (per serving):

Calories- 255 Carbs- 16g Protein- 23g Fat- 7g

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Herbed Brown Rice

If you are having a hard time eating plain brown rice day after day, try out this recipe for a little pizazz.





4 cups cooked brown rice
2 Tbs light margarine
4 cubes (4 tsp.) chicken bouillon
2 tsp dried parsley flakes
1 tsp garlic powder (half if using garlic salt)
1 tsp onion powder

Crush bouillon cubes and parsley flakes. While rice is still warm, fluff in margarine and then add the herbs. For an extra kick, add 1/2 tsp paprika.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 180 Carbs- 35g Protein- 4g Fat- 3.5 g


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Jared's Favorite Protein Pancakes

Ever thought to your self, "I wish I could get the protein I need in the pancakes I love" ? Me neither. But Jared has! So here is his favorite recipe for a complete meal of carbs and protein.
1 container (1lb) Fat Free cottage cheese
12 egg whites
2 cups plain oatmeal (uncooked)
1 tsp cinnamon
Blend all ingredients with a hand blender or mixer until it is a smooth batter. With a small ladle, drop the dough onto a pan/ griddle heated to 350 degrees, or medium heat on a burner. With the back side of the ladle, smooth out the dough, until it becomes a circular shape (Dough is thick and will not flatten on its own). Cook until small bubbles appear in the dough and flip to cook the other side. Serve with margarine and sugar-free maple syrup.
For variety, add 1 cup of fresh blueberries or sugar-free chocolate chips to the dough after blended.
Makes about 16 4in. pancakes.

Makes 4 servings.
Nutrition Facts (per serving):
Calories- 280 Carbs- 32g Protein- 33g Fat- 2.5g

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