Pasta with Chicken, Spinach, and Parmesan Cheese

Serves: 6

16 oz. boneless skinless chicken breast
Vegetable oil
Pepper, to taste
13.25 box Rotini pasta (I buy a brand that has 5 g fiber and 7 g protein even though it is made with enriched Semolina.)
7.75 can of spinach
3.25 oz. (1/2-6.5 oz. jar) marinated artichoke hearts (optional)
14.5 oz. low sodium chicken broth
1 tablespoon corn starch
garlic powder, to taste
8 oz. heavy whipping cream
1/2 cup whole milk
3/4 cup shredded Parmesan cheese

Preheat oven to 450 degrees. Coat chicken breast with vegetable oil and season with pepper. Bake for 25 to 30 minutes or until juices run clear and chicken is no longer pink. While the chicken is cooking, boil water. Cook pasta according to package directions. Drain spinach thoroughly using a mesh strainer. Take artichoke hearts out of the jar and cut into small pieces. In a large saucepan, mix together spinach, artichoke hearts, chicken broth, garlic powder, and corn starch. When boiling, add whipping cream, milk, and cheese. Stir together and keep warm until chicken and pasta are done cooking. When pasta is done, drain. When chicken is done, cut into bite-size pieces. Mix together chicken, pasta, and as little or as much sauce as you like. Have with a glass of water.


Grilled Ham & Cheese With Tangerine Segments

Serves: 1

1-1.5 oz. ham steak*
2 tablespoons unsalted butter, melted
2 slices of bread that is not made with enriched flour
2 slices cheese (I used American cheese. However, it would be better to use a cheese that is not processed.)
1 tangerine

*I like to use a fully cooked hickory smoked ham steak. According to the package directions, it can be heated up in the microwave in a covered dish with 1/4 cup water for 4 minutes. If your grocery store doesn’t sell that, any cooked ham will work.

Heat ham and blot moisture off with a paper towel. Brush butter on one side of each slice of bread. Pour remaining butter into a non-stick skillet and brush around the bottom of the pan. Put a slice of bread, butter side down, in the skillet. Top bread with a slice of cheese and a piece of ham. Top the ham with another slice of cheese and the other slice of bread, butter side up. Cook on medium heat. Flip sandwich over until golden brown on both sides. Peel tangerine and separate segments. Have with a glass of water.

Chicken, Bacon, Broccoli Mac & Cheese

Servings: 8

2 tablespoons vegetable oil
15 oz. fresh chicken breast fillets
pepper, to taste
27 oz. frozen organic mac & cheese (the brand I buy comes in 9 oz. packages)
10 oz. frozen chopped broccoli (the brand I buy can be microwaved in the bag it comes in)
4 slices bacon (the brand I buy comes in microwaveable pouches)

Preheat oven to 450 degrees. Dip chicken breasts in oil. Place on a foil lined pan and season lightly with pepper. Bake for 20 to 25 minutes or until chicken is no longer pink and juices run clear. While the chicken is in the oven, cook bacon according to package directions. When cool, break into small pieces. Cook broccoli according to package directions. Cook macaroni and cheese according to package directions. When chicken is done, drain on a paper towel and cut into bite-sized pieces. Mix the chicken, bacon, broccoli, and macaroni and cheese together. Have with a glass of water.

Chocolate Drizzled Rice Cereal Treat

Serves: 1

1 prepackaged rice cereal and marshmallow treat (The brand I buy has 8 g sugar per bar.)
4-60% cacao bittersweet chocolate chips (The brand I buy has 6 g sugar in 16 chips.)

Unwrap cereal treat. Melt chocolate chips in a small microwaveable safe bowl for one minute or until melted. Stir chocolate and drizzle over cereal treat. If you want the chocolate to harden, you can put the drizzled bar in the refrigerator for a few minutes. Best to eat with a good source of protein that does not contain any sugar.

Basil and Garlic Potato Wedges

Serves: 6

6 small russet potatoes
vegetable oil, to taste
dried basil leaves, to taste
garlic powder, to taste

Scrub and dry potatoes. Cut each potato into six wedges. Use just enough vegetable oil to coat potatoes. Sprinkle with basil and garlic. Bake in a 9 x 13 baking dish at 400 degrees for 20 minutes. Flip potatoes over and bake for another 20 minutes or until potatoes are golden brown. Have with a good source of protein, such as: melted unprocessed cheddar cheese or a steak.