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!
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!
This is a full lunch or dinner meal with Holiday flavors and colors.
8 oz sweet potatoes cooked and mashed
1 c pumpkin cooked and mashed
1 c carrots sliced and cooked
Preheat oven to 350 degrees. Spray pie pan with cooking spray. Mix the pumpkin and the sweet potatoes with the eggs; add cinnamon and additional “clean” Holiday spices. Pour into the pan. Place the carrots on top; add cinnamon and bake for 40 minutes or until it is brown. Chill in refrigerator or eat warm.
Food Plan Equivalent: 1 protein, 1 grain, 2 cooked vegetables.
Place peas in a salad bowl, flake tuna and place over peas. Add mustard dressing, and sprinkle with onion bits. I have this with 2 cups of tomato juice. If you prefer to have one cup of tomato juice, add 1 cup of salad greens to the tuna/pea dish. Of course you may choose to have another kind of cooked vegetable. I select the tomato juice to keep the lunch fast and simple.
2 cups cooked diced celery, carrots and onion
1 cup clean chicken broth (I use Imagine Brand from the health food store)
1 cup water
4 ounces cubed cooked chicken
1 cup cooked brown rice
Salt and pepper (optional)
Combine all ingredients, heat to desired temperature.
This is a complete cooked vegetable meal: 1 protein, 1 starch, 2 cooked vegetables
I love having a plastic container of cooked Quinoa in my fridge. I cook in in lots of broiled water (just like non- recovery people cook pasta) for 15 minutes and then I run cold tap water over it, drain it and store in a plastic container.
I also cook frozen Edamame Beans and store it in the fridge so I can easily mix the salad:
1 cup cooked Quinoa
1 cup cooked Edamame Beans
2 cups of chopped carrots, peppers, cabbage and parsley
Mix all ingredients and add 2 teaspoons fresh squeezed lemon, 1 teaspoon red wine vinegar, 1 tablespoon olive oil, salt & pepper.
This is a complete meal including 1 protein, 1 starch, 2 vegetables, 1 oil, 1 condiment. One dish for one person. Can be easily carried in a plastic container and I often take it when I fly because it can live without a cooler for at least 6 hours.