Healthy recipes from my clients...

Pendley's Chicken Salad

3 cups diced cooked chicken (you can do in the food processor or used canned chicken)

1 cup chopped celery

1 small apple, chopped

2 Tablespoons chopped onion

1/2 cup low-fat or fat-free cottage cheese

1 teaspoon skim milk

1 handful red seedless grapes, quartered

pepper

Mix chicken, celery, apple, grapes, and onion in large mixing bowl. In a blender mix cottage cheese and skim milk. Blend for 2 minutes on the "whip" speed. Add to chicken mixture. Pepper to taste. Serve on lettuce or in a whole wheat sandwich.  Makes 4 servings.

Xtina’s  Pancakes

½ cup oatmeal
4 egg whites
2 tbsp cottage cheese
¼ cup of fruit (your choice)

Blend items thoroughly
Note: pancakes rise, pour thin pancakes 

Miss Joyner’s Popsicles

1 lb strawberries
Pat of fresh blueberries
2 bananas
1 individual size vanilla yogurt

Puree ingredients and pour into containers.   

Lisenby’s Spanish Egg White Casserole

18 egg whites
1lb low fat turkey sausage
6 slices Ezekiel bread
1 can of rotel (drained)
¼ bundle Cilantro
2 deseeded jalapenos
1/3 diced red onion
¼ cup of 2% grated mixed cheese
¾ cups skim milk
Season to taste

Apply no-stick cooking spray to a 9x13 casserole dish.  Layer Ezekiel bread on the bottom dish.  Mix remaining ingredients in a bowl and season to taste.  Pour those ingredients in the dish and sit in refrigerator over night.  Bake next day at 350 for 45 minutes. 

Substitute spiced 99% ground turkey for a leaner casserole!
Add feta for extra zing!

Chicken Delight!
 
1 Boneless skinless chicken breast 4oz (trimmed of fat)
1/4 cup brown rice
1 cup steam veggies
Mrs. Dash hot and spicy seasoning
 
Preheat grill to medium heat. Do a couple shakes of Mrs. Dash seasoning on both sides. Put on grill 5 to 6 min on each side or until no longer pink. While chicken is cooking cut up veggies to steam Broc, snow peas, green and red peppers etc place in a ziplock steam fresh bag and place in microwave for 4 and half to 5 min. Place rice on center of plate put chicken on top and place cup of veggies on the side and enjoy!

Trey Maben's Turkey Chili

2#s extra lean turkey
1 onion
1 tbls minced garlic

2 packages chili seasoning (I use McCormac lower sodium)
1 lg can petite diced tomatoes
1 can Hot Rotel
1 small can tomato sauce
2 cans Kidney beans
1 can pinto beans

Sautee onion and minced garlic in the pot (I don't use any oil, just the moisture from the onion)
Add Turkey and cook it till its done

Throw everything else in there (I dont drain any of the canned stuff, just open it and throw it in.
Add tabasco, cayenne pepper, garlic powder, whatever you want to taste.

Heat it up tp a boil then reduce heat and cover for about 30 minutes.
Eat!