Almond Crusted Chicken

Time: 15 minutes
Servings: 1

Ingredients:

• 5 oz boneless, skinless chicken breast
• 1 Tbsp cornstarch
• 1/4 c fat-free egg substitute
• 2 Tbsp finely chopped almonds

Directions:

1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.
2. Coat a small, nonstick skillet with olive oil (or nonstick cooking spray. I put my olive oil in a Misto) and heat over medium heat. Cook the chicken 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F.

Nutritional info per serving: 310 cal, 43g pro, 10g carb, 1g fiber, 10g fat, 204mg sodium

Super foods: Chicken (lean protein), olive oil

Sauteed Sweet Potatoes

Ingredients:

• 2 sweet potatoes, about 6 oz. each, cut into 1/4-inch slices
• 2 Tablespoons olive oil
• Salt and/or other spices to taste

Directions:
Warm oil in large skillet over medium heat. Add sliced potatoes and cook, turning once, until potatoes are soft to the prongs of a fork. Sprinkle with salt and/or other spices and serve.

Serves 4-6

Superfoods: Sweet Potatoes, Olive Oil

Mashed Sweet Potatoes

Ingredients:

• 3 sweet potatoes, 6-8 oz. each
• 1 teaspoon cinnamon
• 1/2 teaspoon black pepper
• Salt to taste

Directions:

Wrap potatoes in paper towels and cook in microwave 10-15 minutes until soft to the squeeze. Remove the skin and mash. Add cinnamon, pepper, and salt and mix well.

Serves 4-6

Superfoods: Sweet Potatoes

Baked Sweet Potatoes

Ingredients:

• 1 sweet potato, about 6 oz.
• 2 pats butter
• Salt and pepper to taste

Directions:

Wrap potato in a paper towel and microwave for 3-5 minutes until somewhat soft to the squeeze. Slice open and serve with butter, salt, and pepper.

Serves 1

Superfoods: Sweet Potatoes

Flour-less Chocolate Cake

Jeff's Meatballs

Ingredients:

• 1 green pepper (or half green, half colored), diced
• 1/2 onion, diced
• 1 Tablespoon Olive Oil
• 1 pound ground beef
• 1/4 cup ketchup
• 1/2 cup breadcrumbs
• 1 egg
• Garlic salt

Directions:

1. Sautee peppers and onions in olive oil
2. Mix all ingredients in large mixing bowl.
3. Form into 8-10 balls (or whatever size you want). Place on baking sheet and dust with garlic salt.
4. Bake at 375 for 30-40 minutes or until cooked to your liking (and dependent on size of meatballs).

Serving Suggestion: Goes great with mashed potatoes and a veggie!

Superfoods: Green Vegetables, Olive Oil, Protein (Lean Meat)

Chicken Parmesan

from Cook This, Not That!

Swiss Chicken

(Swiss Steak Substitute Chicken)

1 pound chicken
4 cans tomato sauce
garlic
minced onion/chopped onion
pepper

Cook on low for 6-8 hours (Nice to start before work, then it's ready when you get home for dinner!)

Serve with quinoa or brown rice