Lunch
and Dinner
Low Carb Chicken Quesadillas
4 oz shredded cooked chicken
½
large onion, halved lengthwise and thinly sliced
1 large garlic clove, thinly sliced
1 sliced jalapeño
1 oz law-fat shredded cheese
1 teaspoon olive oil
salt and black pepper for taste
1 ( 1.5-oz) whole wheat tortillas
Directions:
Coat a large skillet with nonstick cooking spray along with olive oil over
medium heat. Add garlic once garlic is golden in color, transfer to a large
bowl. Add chicken to onion mixture along in the jalapenos, and cheese and
sprinkle with salt and black pepper. Place one tortilla in a large 12-inch,
dry skillet. Spread half the shredded cheese on it. Place chicken mixture
over tortilla and top with rest of cheese. Place 2nd tortillas on top. Toast
quesadilla over medium heat, turning over once, until cheese is melted. Transfer
with a spatula to cutting board and cut into quarters.
This recipe provides:
1 serving, containing approximately
Calories……400
Carbohydrate ......38
Protein……30
Fat………..14
Salmon Burgers
1 (6 oz) can Pink Salmon, canned in water
2 egg whites,
1 cup cooked Brown rice
2 teaspoon Dijon Mustard
¼
cup bread crumbs
¼
teaspoon Salts and Paper
Directions:
In a medium mixing bowl stir together drain water salmon, egg whites,
rice, mustard, bread crumbs, salt and paper. Form the mixture into
tow patties. In a large skillet coated with nonstick cooking spray
and cook patties over medium heat until both side brown or 2-3 minutes.
Serve each patty with steamed vegetable. Top with tartar or cocktail
sauce.
This recipe provides:
2 serving, each containing approximately
Calories……320
Carbohydrate ......33g
Protein……49g
Fat……….10g
Tuna Fish Burgers
1 egg white
1(6 oz) Packet water packed tuna
¼
Cup oat meal
1 tablespoon mustard
1 tablespoon chopped onions
salt and pepper
Directions:
In medium bowl add egg white, tuna, oat meal, mustard, onions, salt and
pepper. Mix together with a fork. Shape into 2 patties. In a non-stick
skillet heat oil over moderate heat until hot but, not smoking, and
sauté patties 4 minutes on each side, or until just cooked through.
Top with salsa.
This recipe provides:
2 serving, each containing approximately
Calories……130
Carbohydrate ......7
Protein……21
Fat……….1
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