Fruit Protein Parfait
Makes 1 serving.

5.3oz container Dannon vanilla Greek yogurt
1/2 cup uncooked quick oats oatmeal
2 T ground flaxseed
1/4 cup strawberries
1/4 cup blueberries

Layer yogurt, oatmeal, flaxseeds, and fruit in Parfait glasses.

Nutrients per serving: Calories: 354, Fat: 17g, Carbs: 56g, Protein: 20.5g, Sodium: 50.5mg

Buffalo Chicken Salad Wrap
Makes 1 serving.
1 large low carb tortilla
6oz boneless, skinless chicken breast
2 cups lettuce
2 teaspoons Franks hot sauce
2 teaspoons reduced fat Parmesan cheese topping
2 tablespoons of ONE of the following: fat-free ranch or fat-free Blue Cheese or fat-free sour cream

Cook chicken. Place chicken in a microwave-safe dish ad top with Hot sauce and cheese. Microwave for about 30 seconds long enough to heat it up.
Microwave tortilla till slightly warm. Spread the sour cream on the tortilla, then add the lettuce. Finally add the chicken mixture. Wrap the tortilla up and enjoy!

Nutrients per serving: Calories: 356g , Fat: 10g, Carbs: 25g, Protein: 46g, Sodium: 1598mg

Peanut Butter and Jelly Protein Shake

1 scoops Whey Sensible Vanilla Protein Powder
1/2 cup 1% milk
1 packet Splenda
1 T Naturally More peanut butter
1 T sugar-free Jelly (strawberry or raspberry)
several ice cubes

Combine all ingredients in a blender & blend.

Nutritional Value: Cal: 293, Fat: 13.75g, Carbs: 24g, Protein: 31g, Sodium: 164mg

Chicken Tenders with Balsamic Vinegar Glaze
Makes 4 servings.

cooking spray
12 oz chicken tenders
ground pepper, to taste
1 tsp minced garlic
3 T balsamic vinegar
1 T honey
1/4 cup low-sodium chicken broth

Heat oil. Add the chicken tenders and season with pepper. Cook chicken until cooked through. Remove chicken and set aside. Reduce heat and add garlic and saute. Then add vinegar, honey and chicken broth. Simmer, scraping the bottom of the pan for 1 minute. Return chicken to pan. Mix all ingredients together and heat through.

Nutrients per serving: Calories: 250, Fat: 13g, Carbs: 19g, Protein: 13g

Italian Turkey Burgers w/ Basil & Garlic Mayo
Makes 4 servings.

1.25 lb Jennie-O extra lean ground turkey
2 egg whites
1/2 cup plain dried bread crumbs
1 tsp Italian herb seasoning
1/2 tsp Sea Salt
additional pepper to taste
1 T Basil & Garlic Mayo (recipe below)

Mix ground turkey, egg whites, bread crumbs, Italian seasoning, and salt together in a bowl. Shape into 4 patties. wrap in plastic wrap and refrigerate for at least an hour. Season with additional pepper before grilling. Grill burgers. Serve on Arnold Select whole wheat sandwich thins and spread with Basil & Garlic Mayo.

Nutrition per serving: Cal: 219, Carb: 10g, Protein: 36.5g, Fat: 2.63g, Sodium: 332.5mg

Basil & Garlic Mayo
Makes 8 servings.

1/2 cup Helmann’s Light mayo
1 clove garlic, minced
1/4 cup basil spice

Process all ingredients in food processor until smooth.

Nutrition per serving: Cal: 35, Carbs:.5g, Protein: 0, Fat: 3.5g, Sodium: 125mg