Mix and serve tuna salad on 1-1/2 cups salad greens on the cracker or with 8 ounce diced cold potato for potato salad.
Mix everything in a sprayed glass pie pan
Microwave on high for approximately 10-15 minutes
If the cracker is still soft, flip it and microwave for another minute until it is crisp.
Mix and serve on 1-1/2 cups salad greens, with 8 ounce diced cold potato or a cracker.
Notes: I do not use pickles with natural flavors. I use deli pickles. Our local market carries Ba-Tampte Garlic Dill pickles which are entirely clean.
Use Duke Mayonnaise which is sugar free, We have checked with Customer Service at Sauer Brothers and have been assured by the representative, who is on our food plan, that this product is safe for us.
Be sure to check the ingredients on mustard. We do not use mustards with natural flavors or wine (in Dijon mustard),
Cut each chicken breast in half. Soak in salted water for 30 minutes. For the soaking, mix 1 ½ tablespoons of Kosher salt in 8 cups of water inside a ziplock bag or a bowl. Keep in the fridge for 30 - 45 minutes. Then, drain. You can skip this step if you want. The benefit of doing this is that the salt loosens up the proteins in the meat, which allows more water to be “trapped” in the meat when it’s cooked, making it more plump and juicy.
Mix all ingredients, including potatoes and vegetables, in an oven bag. Tie the bag, spray a pan with a clean oil spray and place the bag in the pan. Poke few holes in the bag with a fork.
Bake in a pre-heated oven at 375 degrees for an hour. After an hour, open the bag and place the mix in the pan. If there is a lot of liquid remaining, bake for another 15 minutes without the bag.
When ready to eat, weigh 4 oz. chicken (for women), 8 oz. potatoes and measure 2 cups of vegetables. Keep the rest in the fridge. Enjoy!
Tofu doesn’t have a great taste by itself, but mixing it with other ingredients gives it a yummy flavor. If you cook the quinoa in advance, (I always have a big container of cooked quinoa in my fridge) it makes this an easy, complete breakfast meal.
Mash the tofu with a fork, and mix the mashed tofu and the quinoa in the pan.
Heat it while mixing it for 5 minutes until it is brown and crispy.
Add cinnamon while you’re heating it.
In the meantime, weigh 6 oz. of fruit and mix it in a small bowl with 1 cup of yogurt.
Place the tofu mix on a plate and top it with the yogurt and fruit.
If you don’t like to mix cold and warm food together, (I love it!) then place the yogurt and the fruit next to the tofu mix instead of on top. If you are short on time in the morning and want to shorten the preparation time, mix the tofu and quinoa in a bowl the night before and leave it in the fridge. Do the same with the fruit and yogurt so it is ready in the morning.
Place the vegetables, chicken and potatoes in a bowl.
Mix spices that you like such as: salt, pepper, paprika, garlic powder, and cinnamon. I love adding Penzey’s Northwoods Seasoning, smoked paprika and barbeque seasoning.
Add ½ cup of water to the spices and pour it over the chicken.
Cover with foil and bake at 375 degrees for an hour and a half. Mix from time to time.
Remove the foil and bake for another 15-30 minutes, until it looks brown and yummy.
Weighing and measuring:
Separate the ingredients into 3 containers: place the chicken in one container, the potatoes in a second container and the potatoes in a third one. Weigh and measure appropriately before each meal. Enjoy!
Variety is important in our food plan and when you add colors to your “vegetable palate” you invite balance into your life. Take advantage of your local farmers market and load up on a rainbow of fresh flavor and health! Make a big dish of cooked vegetables, keep it in the fridge and measure 2 cups daily.
3 peppers in different colors
1 small cauliflower
20 Brussel sprouts
20 green beans
Peel, cut and mix all vegetables in a large pan. Add one can “clean” tomato sauce, salt and pepper. Cover with aluminum foil and bake on 375 degrees for one hour. Remove the foil and bake for 30 more minutes. Store in a big container in the fridge and enjoy delicious vegetables for the whole week!