Day FOUR
Breakfast: 6 – 8 oz. fat-free or light fruit yogurt 1 / 4 cup granola or Grape-nuts ® cereal
Snack:
1 / 3 cup unsalted almonds 1 medium peach
1 banana
Lunch: Turkey and cheese sandwich: 2 oz. low-sodium turkey slices, 1 oz. cheese, 1 tbsp light mayonnaise, mustard, lettuce, tomato and onion
Carrot sticks 4 – 8 oz. nonfat or low-fat milk
Snack:
1 pear or 1 piece of any other fresh fruit
Dinner: Chicken and Spanish rice * 1 cup cooked green peas( or any other vegetable) Mixed-green salad with tomato, peppers, cucumber and any preferred vegetables 1 – 2 tbsp light salad Italian salad dressing or olive oil and vinegar 4 – 8 oz. nonfat or low-fat milk
* CHICKEN AND SPANISH RICE
3 1 / 2 cups boneless, skinless chicken breast cooked and cubed
5 cups cooked brown rice cooked in unsalted water
2 tsp vegetable oil 1 cup onions, chopped
3 / 4 cup green peppers 8 oz. can low-sodium tomato sauce
1 / 2 tsp black pepper 1 tsp fresh parsley, chopped 1 1 / 4 tsp garlic, minced
1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat. 2. Add tomato sauce and spices. Heat through. 3. Add cooked rice and chicken. Heat through.
Makes 5 servings • Serving Size 1 1 / 2 cups • Per Serving: |
Calories: 428 |
Total Fat: 8 g |
Saturated Fat: 2 g |
Cholesterol: 80 mg |
Sodium: 215 mg |
Protein: 35 g |
Carbohydrates: 52 g |
Calcium: 50 mg |
Magnesium: 122 mg |
Potassium: 545 mg |
Fiber: 8 g |
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