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Not Your Normal Chicken Parmesan

Chicken Parmesan


100 g boneless, skinless chicken breast

1 Melba Toast, crushed

3 garlic cloves

2 teaspoons onion, diced

1/2 teaspoon oregano

1/2 teaspoon dried basil

Salt and pepper, to taste

Fresh parsley, chopped


Combine crushed Melba Toast, oregano, basil, and salt and pepper. Roll chicken in toast mixture and put it in a covered 8x8 casserole dish. Cover the chicken and cook at 375 degrees for 20-25 minutes or until cooked through. Top with Tomato sauce and chopped fresh parsley.

Counts as: 1 protein serving, 1 vegetable serving, 1 Melba Toast serving.

Shrimp Tacos


100 g shrimp

2 cloves garlic, minced

2 tablespoons onion, minced

Juice of 1 lemon, divided

2 large lettuce leaves

Lettuce, chopped

2-3 tablespoons cilantro, chopped

2 teaspoons hot sauce

Salt and pepper, to taste

Zest of 1 lemon


Saute the shrimp in garlic, onion, and juice from 1/2 a lemon until it is cooked through. Lay out 2 large lettuce leaves and place shrimp on top. Sprinkle with zest of 1 lemon, chopped cilantro, chopped lettuce (optional), hot sauce, and salt and pepper. Squeeze remaining lemon juice on the top of each taco.

Counts as: 1 protein serving, 1 vegetable serving.

Garlic Steak with Grilled Onions


100 g lean steak

3 cloves garlic, minced

1/2 teaspoon garlic powder

1/4 teaspoon onion powder

Salt and pepper, to taste

1/2 onion, sliced into rings


Combine steak, minced garlic, garlic powder, onion powder, and salt and pepper in a nonstick pan. Grill on medium high heat for 5-7 minutes. Remove steak from pan and add onions to the same pan. Grill the onions until tender and serve with the garlic steak.

Counts as: 1 protein serving, 1/2 vegetable serving.

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