Chick Chock Chili

What you'll need:
- lean ground veal
- can of red kidney beans
- whole wheat wrap
- mushrooms, sliced
- raw spinach
- onions
- chili spice
- tomato sauce
- salt/pepper, garlic powder

Protein: 

 Saute an onion in a sauce pan in a drizzle of olive oil. Add the veal and cook until browned. Incoporate ~1/2 cup of tomato sauce, chili and garlic powder, salt and pepper. Let simmer for 5-10 minutes. 

Carbohydrate:

Lay the whole wheat wrap on a plate. 

Vegetable:

Wash the spinach and lay it on top of the wrap. -- Then add the veal/mushroom mixture and enjoy!

, Sarah

Simple Salmon Supper

What you'll need:
- filet of salmon
- 10-minute brown rice in a bag
- romaine lettuce
- tomato
- cucumber
- soy sauce (low sodium)
- pre-crushed garlic
- brown sugar
- olive oil
- apple cider vineger
- salt/pepper

Protein:

Before: Preheat the oven to 350 degrees. Place the salmon on foil in a pan or a cookie sheet. Pour ~ 1TB of soy sauce on the salmon, rub ~1 TB of crushed garlic on the salmon then top it off with a 1 tsp sprinkle of brown sugar.

During: Put the salmon in the oven for ~ 20 minutes or until the middle of the fish is light pink and flakes. 

Vegetable:

Before: Wash the romaine lettuce, tomato and cucumber and give them all a quick rough chop,

During: Toss em in a bowl and drizzle olive oil, apple cider vinegar, salt and pepper to taste. 

Carbohydrate:

Before: Boil a pot of water

During: Stick in the bag of 10-minute rice, let it boil for 10-minutes then take out the bag of rice/drain the water. Add salt/pepper to the rice as desired. 

After!

, Sarah