A non-conventional carb side with tofu!

What you'll need:
- 50 mins approx
- extra firm plain regular tofu
- fresh or frozen spinach
- fresh or frozen green beans
- fresh or frozen onion
- barley, raw from a bag
- fresh mushrooms
- Pam spray
- spices, Mrs Dash spices, dried/fresh basil


Protein
Before: Drain out the water from the tofu packet, pat dry the cube with a paper towel. Cut 1/2" slices and lay them on a piece of foil that has been sprayed with Pam.
During: Spray the top of the tofu with Pam for 1-2 seconds evenly, sprinkle on salt, pepper, and Mrs. Dash Steak spice (or comparable ones). Place in oven at 375 until brown around the edges (~25 mins).

Vegetable

Before: Slice up the onion and drop em' into a pan drizzled with olive oil in a pan.

During: Cook them until they become clear and it smells great in your kitchen. Add in green beans and spinach, cook until soft. Sprinkle salt, pepper, and garlic powder.

Carbohydrates

Before: Place barley and water in a pot with a 1:3 ratio. Chop up mushrooms 

After: Boil it up! Simmer for approx. 40 mins until soft and all the water is gone. Careful not to stir the barley too much because it may get gummy. It also may need extra water as its cooking. When done, add in chopped mushrooms and cover, so they'll steam. Season with salt, pepper, onion/garlic powder and dried/fresh herbs.

After!!

,Sarah

Shnitzel on a Boat

What you'll need:
- 45 mins
- Boneless chicken breast, defrosted
- 1 egg
- flavored whole wheat bread crumbs (no msg)
- zucchini
- sweet potato
- olive oil
- spices
- Pam spray

Protein:

Before: Prepare a skillet with a drizzle of olive oil. Turn on the oven to 350 degrees. Pound chicken breast flat, crack egg and fluff it with a fork on a plastic plate, on another plastic plate pour out some bread crumbs. 

Using a fork, dip the chicken breast in the egg on both sides, let it drip off, then dip in bread crumbs to get fully covered.

During: Heat up the pan with oil, place the covered chicken in the pan, let one side to get browned, flip (may need to add some more oil to the pan under chicken) to get the other side browned (2-4 mins) Pop the pan with the chicken in the heated oven to cook through (1/2 hr).

Carbohydrates:

Before: Peel and cut up sweet potato into sticks, place on a piece of foil that has been sprayed with Pam. Drizzle with olive oil, use a paper towel to rub the oil evenly. Dash some salt and pepper on top

During: Pop em' in the oven at 350 (30-45 mins) until crispy edges...mmmm

Veggies:

Before: Wash and slice the zucchini in half length wise, then in half horizontally to look like little boats :) Put em' on a sprayed piece of foil. Then, spray with generous amount of Pam and top with salt, pepper, garlic powder, and dried basil.

During: Roast in oven at 350 degrees ( 20-30 mins)

After!!!

, Sarah

* Remember to soak the pan while you eat for easy clean up!

De-constructed Salmon Wrap

What you'll need:
- Entree portion of fresh or frozen wild salmon 
- Apricot jam
- whole grain wrap
- lettuce
- cucumber
- craisins
- smart balance spread
- lemon juice
- olive oil
- spices

Protein:

Before: Place salmon in a pan that's lined with parchment paper or foil, dress apricot jam (2 TB) on top of salmon

After: Pop the pan in the oven at 350 degrees (~20 mins, more if frozen)

Veggies!

Before: Wash and chop up the lettuce and cucumbers, place in bowl

During: Add craisins, and top with olive oil, lemon juice, salt and pepper.

Carbohydrates:

Before: Grab a wrap

During: Toast it up! Until the outer edges are crispy and the middle is soft (or how you like it!) Spread a little bit of Smart Balance spread.

Bon~Appetite! 

, SARAH 

Apricot Chicken Dinner Party in a Flash!

What you'll need:
-Chicken cutlets, defrosted 
-frozen/fresh green beans
-small potatoes (tri-color are a crowd pleaser!)
-acorn squash

-apricot jam/preserves/jelly (natural)
-ketchup
-honey
-splash of wine (any kind)
-soy sauce (low-sodium)
-slivered almonds

-olive oil
-paprika, salt/pepper, garlic, onion powder, cinnamon 

Protein

Before: 4 Raw chicken cutlets cleaned, pounded out thin and placed on parchment paper in a pan

During: sprinkle paprika and salt on top of the chicken. Mix in a bowl: 1/2 C apricot jam, 2 TB honey, 3 TB ketchup, 2 TB of wine. Glaze chicken cutlets with sauce. Cover with foil and put in over at 350 degrees for approx 30 mins.

Veggies!

Before: Heat up a drizzle of olive oil in a sauce pan, place green beans (1lb) in into the pan and add 1/4 C of soy sauce.

During: Allow them to cook until they are bright green (5-10 mins depending on if the beans are frozen) Top with slivered almonds upon serving.

Before: Cut the acorn squash in half and scoop out the seeds. 

During: Place the 2 pieces on a pan (with foil/parchment paper), Skin-side UP! add 1/3 C water to pan over the squash. Place uncovered in oven at 350 for 45 mins. Sprinkle with cinnamon before serving. 

Carbohydrates

Before: Cut the potatoes in half or quarters to become bite sized; place on a baking sheet covered in foil. 

During: Drizzle generous amount of olive oil over the potatoes, use a paper towel to smush them around for even coverage of oil. Sprinkle with salt, pepper, garlic and onion powder. Bake in oven on 350 degrees for 45 min-1hr until crispy edges appear.

AFTER!

Please comment if you need any more info about the recipes!

Leftovers recipe to follow!

, SARAH