WEEK ONE CHALLENGE RECIPES
Here's the recipes from those who participated in Week One's PROTEIN ON-THE-GO Challenge!
KAREN’S CHICKEN GRILLER
1 - whole wheat hot dog bun
3 or 4 - chicken tenders
1 Tbl - dijon mustard
1/8 teas - horseraddish (to taste)
1 teas - red wine vinegar (or your favorite)
1/2 packet - Splenda
dash salt
1/4 teas pepper
Cook chicken in your Forman grill til done... meanwhile mix dijon mustard, horseraddish, vinegar, splenda, salt and pepper. Spread on hot dog bun and lay chicken in bun... put whole sandwich back in Forman grill and cook for a few minutes til flatten... cool... but in zip lock. Calories: 78, Carbs: 29 gs, Fat: 4 gs, Protein: 24, Fat: 6... i've tested this on my husband and he loved it! add a fruit or a bag of 100 calorie pretzels and you have a very satisfying lunch... if at home, you can serve this hot off the grill... great "to go" because it doesn't fall apart. Enjoy! karen
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GAIL2008’s Chicken Casear Salad
THE PROTEIN MEAL ON THE GO RECIPE AND WEIGHT LOSS
CHICKEN CAESAR SALAD
1 CAN CAMPBELLS CREAM OF CHICKEN SOUP 98% FAT FREE
1/2 CUP WATER
2 TBSP CIDER VINEGAR
2 TBSP LEMON JUICE
2 TSP WORCESTERSHIRE SAUCE
4 GARLIC CLOVES, MINCED
1/2 TSP. PEPPER
4 TBSP. GRATED PARMESAN CHEESE
4 SKINLESS, BONELESS CHICKEN BREAST
1 LARGE HEAD OF LETTUCE, (TORN)
1/2 CUP FAT FREE CAESAR CROUTONS
MIX SOUP, WATER, VINEGAR, LEMON JUICE, WORCESTERSHIRE SAUCE, GARLIC, PEPPER, AND PARMESAN CHEESE. SET ASIDE ABOUT 1 AND 1/2 CUPS FOR DRESSING.
ADD CHICKEN TO REMAINING MARINADE AND TURN TO COAT.
REFRIGERATE FOR 15 MIN AFTER COOKING.
REMOVE CHICKEN FROM YOUR MARINADE. NOW GRILL CHICKEN OR BROIL IN OVEN 15 MIN UNTIL DONE BRUSHING OFTEN WITH THE MARINADE. DISCARD ANY MARINADE AND THINLY SLICE CHICKEN INTO BITE SIZE.
TOSS LETTUCE, CHICKEN AND SOME DRESSING TOGETHER AND SPRINKLE WITH CROUTONS AND SOME OF THE REMAINING CHEESE.
VALUES ARE
SERVES - 6
CALORIES -190
TOTAL FAT - 4 G
TOTAL CARBS - 11G
DIETARY FIBER - 2G
PROTIEN - 22G
THIS IS A GREAT RECEIPE TO TAKE WITH YOU AS WELL AS PUT UP FOR LEFT OVERS.....
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LAURA’s TORTILLA WRAP
Take 1/4 of a red bell pepper and put it under the broiler (keep an eye on it so it doesn't burn)
Meanwhile, take 1 can of tuna and mix in 1 Tbs dijon mustard, 1/2 Tbs red wine vinegar and 1/2 Tbs mayo (I use regualar mayo).
When the pepper is nice and roasted, remove it and allow it to cool. While you are waiting for it to cool, cut up 3-4 kalamata olives, 2-3 cherry tomatoes, and slice up a small amount of cucumbers.
Then take a whole wheat tortilla or pita and layer 1 oz fat-free feta cheese, 1/2 of the tuna, and all of the veggies (including the bell pepper, now sliced). And that's it!
I may have not added up the nutritional value very well, but this is what I got: 350 calories, 33g carbs, 11g fat, 32g protein, and 5g fiber (I don't think I needed to be worrying about the minimum protein, because I definately went over 15).
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CHRISTINE'S BLT WRAP
* Whole Wheat Tortilla - 140 Calories, 4g Protein
* Reduced Fat Feta - 70 Calories, 7g Protein
* Turkey Bacon(2 slices cooked) - 70 Calories, 4g Protein
* Tomato, Lettuce, Onion, Sprouts, Cucumber 10 Calories
* Reduced Fat Mayo (optional) 45 Calories
* Mustard 3 Calories
Calories: 338 with Mayo, 293 without.
Protein: 15g
I sometimes have pickles on the side or a scoop of cottage cheese. I eat this wrap at work after going to the gym at lunch time. I love it! Yum!
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ANGIE'S TURKEY SANDWICH
Turkey Sandwich
2 slices 7 Sprouted Grain bread (160 cal)
3 oz turkey slices (95 cal)
grainy mustard (7 cal)
various veggies, sprouts, cukes, salsa, (about a cup)
and always chopped fresh jalepenos (25-50 cal)
287 cal, 17 g. protein
yum, yum
For a snack I take a cup of light and fit vanilla yogurt (80 cal) with 1/2C. of fruit (52 cal) and 1/2 portion of protein powder (70)
202 Cal, 21 g protein
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AMY'S CHICKEN TORTILLA
I know we were suppose to share a recipe that is easy and can be taken on the go. This is an easy lunch but it is served warm. I'm sure it could be eaten cold or refrigerated and warmed in a microwave, but I have not tried that.
3/4 cup diced precooked chicken
2 tablespoons diced onion
2 tablespoons feta cheese crumbles
1 handful romaine lettuce, chopped
1 large whole wheat tortilla
Salsa for dipping
-Arrange the chicken, onion, cheese, and lettuce down the center of the tortilla
-Roll tightley, then cut in half
-Place the roll seam side sown on a nonstick skillet heated to medium heat. Grill for 2-3 minutes per side.
-Serve with salsa for dipping
Calories - 397
Protein - 56
Carbs - 23
Fat - 14
Sodium - 450
Fiber - 6
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REGINA'S SHRIMP AND PEANUT NOODLE SALAD (FOR APROX 6 SERVINGS)
Peanut sauce:
2 garlic cloves minced
2 tsp minced ginger
1 tbsp light soy sauce
2 tbsp rice vinegar
2 tbsp water
2 tbsp sesame oil
minced green chile to taste
Mix together and set aside
Salad:
1 pound peeled cooked shrimp
1 cup sliced red peppers
1 cup grated carrots
1/2 cup chopped snow peas
1/2 cup sliced green onion
1/4 cup chopped cilantro
4 cups cooked Barilla Plus spaghetti
2 tbsp chopped peanuts
Mix everything together except spaghetti, then add spaghetti and sauce.
This has 32 grams of protein per serving, plus a lot of vitamin C
Calories:330
Carbs: 34
Fat:10
Fiber:13
I recently discovered the Barilla Plus pasta, it�s whole wheat and has 10 grams of protein per serving and 4 grams of fiber, and it tastes much better than any other whole wheat pasta I've tried before.
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JEN'S CHICKEN KABOBS
Chicken and veggies on a skewer, with choice of marinate, cooked on grill
Ingredients
1/2 cup red onion
1/2 cup red bell peppers
1/2 cup green bell peppers
1 LB chicken boneless, skinless
Directions
1. Chop vegetables
2. Slide each piece of meat or veggie onto a wooden skewer
3. Cook on grill until slightly blackened on edges
103 cals, 4g fat, 3g carbs, 33g protein
~You could even mix all this up in a salad and take it with you to work.~
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LINDSAY'S RANCH CHICKEN SANDWICH
4 oz. pre-cooked chicken breast meat
2 slices whole-grain bread
1 tbsp. Kraft Light Done Right Ranch Dressing
1 leaf lettuce
1 slice Mozzarella- part-skim milk
Pre-cook the chicken, spread Ranch on bread, assemble sandwich and put in to-go container. Not enough salad dressing really to make it soggy. May choose to toast bread before assembling sandwich if you wish. Can be warmed up before eating or eaten cold. A very tasty treat I take to work often for lunch. I'll often eat it with an apple, or other fruit or veggie side of my choosing.
Cal: 304
Carb: 21
Fat: 10
Fiber: 6
Protein: 39
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