MACHO NACHOS!

This recipe is great when empty carbs and fat are not a concern, such as during a bulking phase.

Ingredients
>> 4 cups tortilla chips
>> 1 lb. extra-lean ground beef, cooked and drained
>> 1 cup black beans, rinsed and drained
>> 1 cup picante sauce
>> 2 tbsp. chopped jalapeno peppers
>> 1 cup shredded fat-free Mexican blend cheese
>> 2 tbsp. fresh cilantro
>> Olive oil cooking spray

HOW TO MAKE IT: Preheat oven to 350 degrees F and coat an 8x10-inch baking dish with cooking spray. Layer dish with chips, add ground beef, beans, sauce and peppers, then top with cheese and cilantro. Bake uncovered for 10 minutes or until cheese melts. OPTIONAL: Substitute grilled chicken breast for ground beef, or add it to the dish for extra protein. Serves Four.

Nutritional Facts per serving-645 calories, 45g protein, 46g carbs, 31g fat, 3g fiber

 
GREEK STUFFED CHICKEN BREASTS

This recipe is a great twist on boring plain chicken breast when on a low carb diet.  A great side dish to go along with this is a Greek salad of cucumbers, tomatoes and olives in a vinaigrette dressing.

Ingredients
>>1 package(3.5 oz.) reduced fat feta cheese
>>2 cups chopped raw spinach
>>4 boneless, skinless chicken breasts
>>Olive oil cooking spray

HOW TO MAKE IT: Preheat oven to 350 degrees F.  In a large bowl, combine the feta cheese and spinach.  Cut a small slit in the biggest part of the chicken breast, then wiggle the knife around to create a large pocket, making sure not to cut through the other side of the breast.  Spoon equal amounts of the feta-spinach mixture inside the pockets you just made.  Coat a 9X13" baking dish with olive oil spray and place the stuffed chicken breasts inside.  Lightly glaze the breasts with an olive oil vinaigretter.  Bake until the chicken breast is opaque and cooked through(about an hour).  Serves Four.

Nutritional facts per serving--245 calories, 45g protein, 2g carbs, 6g fat




HEALTHY FRENCH TOAST

This recipe is a great alternative to the traditional breakfast dish!

Ingredients
>>1/2 cup evaporated skim milk
>>1/2 cup fat free egg substitutes or egg whites
>>1/8 tsp cinnamon
>>8 slices whole wheat bread
>>1 whole banana
>>1 tbsp all fruit strawberry preserves
>>1 tsp water
>>Olive oil cooking spray

HOW TO MAKE IT: In a medium bowl, whisk together the milk, egg whites or egg substitute and cinnamon.  Coat a large skillet with the olive oil spray and heat the pan over medium-high heat.  Dip the bread into the mixture, making sure to coat both sides.  Place the bread in the skillet and brown it on both sides, about 2 1/2 minutes per side.
In a small seperate bowl, mash the banana and mix it with the all fruit preserves and water, until it reaches a more liquid consistency.  Pour the fruit topping over the french toast and enjoy!  Serves Four.

Nutritional facts per serving--245 calories, 12g protein, 42g carbs, 5g fat, 5g fiber




CHICKEN ENCHILADAS WITH TOMATILLO SAUCE

Mexican food doesn't have to make you flabby!  Try out this low-cal recipe tonight!

Ingredients
>>3 boneless skinless chicken breast
>>1 clove garlic, crushed
>>2 onions, halved
>>2 bay leaves
>>1 tsp dried oregano
>>1/2 tsp salt
>>1 tbsp olive oil
>>12 corn tortillas
>>2 cups tomatillo sauce
>>1/3 cup crumbled feta cheese
>>1 cup lowfat sour cream
>>1/2 head iceberg lettuce, shredded
>>black pepper
>>cilantro sprigs

HOW TO MAKE IT: Combine the chicken, garlic, 1 onion, bay leaves, oregano and salt in a saucepan.  Add enough water to cover the chicken and bring to a boil.  Bring the heat down to a simmer and cook for about 35 minutes, or until the chicken is no longer pink.  Allow the chicken to cool in the broth.  When the chicken is cool enough, shred the chicken by pulling it apart with your fingers.  Slice the other onion and heat the oil in a saute pan.  Add the onion and saute until the onion is limp and translucent.  Toss the chicken and onion and season with salt and pepper.  Transfer to a bowl and set to the side.  Microwave the tortillas,one at a time, between two moist paper towels, for about 30 seconds.  Remove from the paper towels and coat the tortilla with sauce.  Place about 1/4 cup of the shredded chicken in the center of the tortilla and roll.  Lay the assembled enchiladas on a serving platter, seam side down and pour the remaining sauce over the top along with the remaining ingredients.  Serves Six.

Nutritional facts per serving--505 calories, 35g protein, 35g carbs, 25g fat, 5g fiber



VEGGIE QUESADILLAS

This is a great twist on your typical quesadillas!

Ingredients
>>1 tbsp frozen chopped onions
>>1 tbsp frozen chopped green peppers
>>1 tbsp frozen whole corn
>>1 tbsp grated zucchini
>>2-10 inch brown rice tortillas
>>1/2 cup reduced fat, grated Mexican blen cheese
>>Olive oil cooking spray

HOW TO MAKE IT: Coat a 12 inch nonstick skillet with olive oil cooking spray and heat it over medium-high heat.  Put the veggies in the pan and heat for about 10 min, or until the corn is tender.  Transfer the veggies to a dish and the skillet to the heat.  Place one tortilla in the pan and heat one side for 1 min, then flip it over.  Cover the tortilla with 1/4 cup of cheese and heat until melted.  Place the tortilla on a plate, cheese side up and repeat this step with the other tortilla.  While the cheese is melting on the second tortilla, place the veggies on the plated tortilla.  When the other second tortilla is done cooking, lay it cheese side down over the veggies and press down.  Let it sit for two minutes, then eat! Serves One.

Nutritional facts per serving--457 calories, 17g protein, 53g carbs, 19g fat, 5g fiber