A1C – Page 28 – Former Browniemaker

Serves: approximately 6

Ingredients:
1-20 oz. pkg. boneless skinless chicken breasts
3 tablespoons vegetable oil
1/2 teaspoon garlic powder
1/2 teaspoon Italian seasoning
6 tablespoons grated Parmesan cheese
40 fresh green beans
1 tablespoon butter
pinch of salt
pinch of pepper
sliced almonds, optional
3 oranges

Directions:
Preheat oven to 450 degrees. In a small bowl, mix vegetable oil with garlic powder and Italian seasoning. Dip chicken breasts in oil mixture. Place chicken breasts in a foil lined pan and top with Parmesan cheese. Make sure to thoroughly wash everything that came in contact with the raw chicken. Bake for 25 to 30 minutes or until chicken is no longer pink and juices run clear. While the chicken is in the oven, snap the ends off the green beans and break the beans in half. Cook the green beans in boiling water for 7 minutes. Drain. Melt butter. Mix the green beans with the butter, pepper, salt, and almonds. When chicken is done, place it on a serving platter lined with a paper towel. Slice oranges. Have with a glass of water.

1. Candy Bar Replacement
Serves: 1

Ingredients:
1 graham cracker square made with flour that is not enriched, such as a gluten-free cracker with a rice flour base
1 tablespoon refrigerated natural peanut butter (peanuts and sea salt only)
12-60% cacao bittersweet chocolate chips

Directions:
Microwave the peanut butter for about 10 seconds so it isn’t stiff or runny. Spread the peanut butter on the graham cracker and sprinkle with chocolate chips. Goes well with a 4 oz. glass of milk.

2. Strawberry Yogurt Covered Banana or Orange Creme Yogurt Covered Strawberries
Serves: 1

Ingredients:
1 banana, peeled and sliced
1-2 oz. strawberry yogurt tube
or
6 strawberries rinsed, hulled, and quartered
3 oz. orange creme yogurt (or whatever amount is less than 10g sugar according to nutrition label)

Directions:
Top fruit with yogurt. Have with a glass of water.

3. Nachos
Serves: 1

Ingredients:
1 serving (according to the nutrition label) tortilla chips made with corn, salt, and oil
1 serving (according to the nutrition label) shredded cheese, like a Mexican blend with: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese.

Directions:
Sprinkle cheese on top of chips and microwave for 20 seconds or until cheese is melted. Have with a glass of water.

4. Pretzels and Peanuts
Serves: 1

Ingredients:
1 serving (according to the nutrition label) pretzels that are not made with an enriched flour, such as organic wheat flour
1 serving (according to the nutrition label) lightly salted cocktail peanuts

Directions:
Mix ingredients together. Have with a glass of water.

5. Lemon Yogurt with Granola
Serves: 1

Ingredients:
2 oz. (1/3 of a 6 oz. cup) regular or original lemon yogurt
Granola

Directions:
Lightly sprinkle granola over yogurt so the total sugar doesn’t go over 10g. Have with a glass of water.

6. Bagel with Cream Cheese, Cashews, Orange Juice, and Milk
Serves: 1

Ingredients:
½ bagel that is not made with an enriched flour, such as organic whole wheat
2 Tablespoons or less plain cream cheese
1 serving (according to nutrition label) lightly salted cashews
2 oz. orange juice
4 oz. milk

Directions:
Toast bagel and spread with cream cheese. Serve with nuts, juice, and milk.

7. Cheese and Crackers or Chips
Serves: 1

Ingredients:
1 serving size (according to nutrition label) mild cheddar cheese
1 serving size (according to nutrition label) crackers that are not made with an enriched flour, such as organic stone ground wheat flour.

Directions:
Slice cheese and eat with crackers. Have with a glass of water.

Alternative:
Have 1 serving (according to nutrition label) black bean chips with 1 serving (according to nutrition label) Swiss garlic and herb spreadable cheese. Have with a glass of water.

8. Raisins and Cashews
Serves: 1

Ingredients:
1 mini box of raisins that has 10g sugar or less
1 serving (according to nutrition label) lightly salted cashews

Directions:
Mix ingredients together. Best when eaten immediately after mixing. Have with a glass of water.

9. Popcorn with Parmesan Cheese
Serves: 1

Ingredients:
1 bag organic microwave popcorn with ingredients like organic popcorn, organic palm oil, and salt*
2 tablespoons unsalted butter
grated Parmesan cheese, to taste

Directions:
Microwave popcorn according to package directions. Melt butter in the microwave for 40 seconds or until melted. Drizzle butter over popcorn. Sprinkle with Parmesan and have with a glass of water. *I recommend buying a mini bag of organic microwave popcorn or sharing a regular size bag with a friend.

Alternative:
Open a bag of packaged white cheddar popcorn. As long as you stay under 10g of sugar, you can have whatever amount you’d like. Have with a glass of water.

10. Cereal With Milk
Serves: 1

Ingredients:
1 serving (according to nutrition label) whole grain cereal with less than 10g sugar
1 serving or less milk
fresh fruit, such as: blueberries, sliced strawberries, or sliced bananas

Directions:
Pour milk over cereal and top with fruit. Have with a glass of water.

11. Cinnamon Toast with Cottage Cheese
Serves: 1

Ingredients:
1 slice whole wheat bread (I buy a brand that has 6g fiber per slice.)
½ tablespoon butter
Cinnamon sugar, to taste (You can either buy cinnamon sugar in the spice section. Or you can make your own by mixing together 1/8 teaspoon cinnamon with ½ teaspoon sugar, or any amounts you like.)
1 serving (according to nutrition label) cottage cheese

Directions:
Toast bread. Melt butter and brush on toast. Sprinkle with cinnamon sugar. Shake excess amount off of toast. Have with cottage cheese and a glass of water.

12. Banana and Cottage Cheese
Serves: 1

Ingredients:
1 banana
1 serving (according to nutrition label) cottage cheese

Directions:
Slice banana and cover with cottage cheese. Have with a glass of water.

Tag: A1C

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