Refer to previous posts or your laminated sheet for "burn days" to see that you should combine the following food groups for lunch on Burn Days:
LEAN PROTEIN GROUP + WHOLE GRAIN-BEANS-LEGUMES GROUP - VEGGIE GROUP
Remember to refer to the entire list of food choices in these groups under the post titled, "Zig Zag Eating Plan."
*PLEASE NOTE - THIS IS THE SAME COMBO YOU'LL BE USING FOR REFUEL DAY FOR LUNCH, SNACK 2, AND DINNER!
Fish Sticks - Cut fish filets (tilapia, sole, or other white mild fish) into rectangles about 3” by 1 ½ “. Mix 3 egg whites & 1 Tbs. water in a bowl. In another bowl, crunch up 1 C. Kashi High Fiber Cereal or cornmeal with ¼ tsp. garlic salt & 1 Tbs. herb seasoning. Dip each fishstick in egg mixture, then dip into crumb mixture. Bake on sprayed pan for 5 minutes at 375. Then flip sticks over.
Powerfood Soup - In large saucepan on low heat, cook 2-4 chicken breasts and 1 chopped onion in olive oil for 10 minutes. Add 1 tsp. garlic salt, 6 cups chicken broth, 1 can navy beans (drained), and 2 chopped carrots. Bring to boil. Add 1 c. corn, 1 can stewed tomatoes, 2 Tbs. basil, and ¼ tsp. black pepper.
Hot Tuna - Preheat oven to 350. In a large skillet on low heat, cook ½ c. celery and 1chopped onion until soft. Add ½ c. shredded lowfat mozzarella cheese & ½ c. lowfat cottage cheese, 1 can tuna, ¼ c. lowfat mayo, & 1 Tbs. lemon juice. Heat through. Spread onto Whole Wheat English Muffins!
Corn to be Wild! Mix 2 eggs, 2 Tbs. frozen corn, 1 slice tomato (chopped), 1 Tbs. black beans (rinsed). Nuke in microwave for 2 ½ minutes or until eggs are set.
Eggs Beneficial Sandwich - 1 large whole egg, 3 eggwhites, 2 slices whole-wheat bread toasted, 1 slice Canadian bacon, 1 tomato sliced, or 1 bell pepper. Scramble the eggs in pan sprayed with Pam. Dump onto the toast. Add the Canadian bacon, tomatoes, or other vegetables of your choice.
Bean & Ham Soup - 2 C. Ham, 1 chopped onion, ½ tsp. garlic salt, 1 16 oz. container Pace Picante Sauce, 1 28 oz. can diced tomatoes, 3 cans drained beans, 4 C. water, 3 beef bullion cubes, 1 tsp. thyme. Combine & cook!
Marinated Salmon or Halibut in marinade - 1/3 c. each of olive oil, soy sauce, brown sugar & water. Add pinch of garlic and sea salt. Top w/ 1/3 C. chopped pecans & Broil 20 minutes (do not overcook!)
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