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  • Quick Meals

    Grilled Chicken Wrap
    Ingredients:

    cooked shredded chicken breast
    1 whole wheat tortilla
    shredded lettuce (may substitute with cabbage or spinach)
    light or nonfat creamy dressing (i.e. ranch, Caesar)
    1 slice 2% or nonfat singles cheese
    Instructions:


    Lay tortilla on a flat surface.

    Place shredded chicken in center of tortilla and drizzle with dressing.

    Top with cheese and shredded lettuce.

    Roll up tightly; secure with toothpick and wrap in plastic wrap if not eating immediately.

    (Note: You can microwave the wrap for 30-60 seconds before adding lettuce to melt the cheese.)




    Chicken, Rice & Beans

    Ingredients:

    Cooked Shredded Chicken Breast
    1/2-1c cooked brown rice
    1/4 can red beans
    2 tbsp. barbeque sauce
    Instructions:


    In large bowl or tupperware, combine rice, beans, and chicken.

    Add barbeque sauce and stir together until well-coated.





    Salmon Burgers
    Ingredients:


    1 can salmon
    1/4c oats (may substitute with brown rice or chunks of whole wheat bread)
    2 tbsp. dried onion
    1 tsp. garlic powder
    ground black pepper
    salt (optional)
    1 egg white
    Instructions:


    Mix all ingredients in a medium bowl and form into large ball. (If too runny, add more oats; if too dry, add another egg white or a few teaspoons water.)

    Heat skillet to medium heat.

    Divide mixture into 4 sections and form patties about 1/2" thick.

    Spray skillet with cooking spray and add patties to skillet, cooking 2 minutes on each side or until browned.

    (Note: This recipe requires more prep work, so for faster preparation, make patties the night before. The salmon is already cooked, so browning is just for flavor and to bind the ingredients together.)





    Egg Salad Sandwich
    Ingredients:

    3-4 boiled egg whites (may keep 1-2 yolks)
    2 tbsp. low fat mayonnaise
    1 tbsp. yellow mustard
    ground black pepper
    2 slices 100% whole wheat bread
    shredded lettuce or spinach leaves
    1/2 can tuna (optional for more protein, or just use more whites)
    Instructions:


    Chop egg whites and add to medium bowl.

    Add mayo, mustard, black pepper, and tuna.

    Mix well and spread over bread.

    Top with lettuce or spinach leaves and second slice of bread.





    Tuna Casserole
    Ingredients:

    3-4c cooked pasta
    1-2 cans tuna (drained)
    1/2c low fat cottage cheese (drained)
    1/4c shredded low fat cheddar cheese
    2 tbsp. low fat mayo
    ground black pepper
    1/2c canned peas (rinsed & drained)
    Instructions:


    In medium bowl, combine all ingredients and stir until well-mixed.

    Microwave for approximately 1 minute when ready to serve.


    ATTITUDES ARE CONTAGIOUS, MINE MIGHT KILL YOU!

    "Goals are Dreams with Deadlines!"

    Note: All of my advice and posts are merely for educational purposes I do not condone the use of steroids or any other illegal drugs. I am no doctor and my advice should be taken with a grain of salt, just like everyone else's hypothetical advice.

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