Tomato and Mozzarella

Tomato with Mozzarella

Ingredients: (makes ten slices)

3 medium red tomatoes

1/8-1/4c. of shredded mozzarella cheese

Italian Seasoning

Olive Oil

Directions:

1.     Take three tomatoes and slice them, then lay them in a glass dish

2.     Sprinkle Mozzarella cheese over each slice

3.     Drizzle olive oil over the tomatoes and season each tomato with a sprinkle of Italian seasoning

4.     Preheat over to 350 and cook the tomatoes for 10 minutes. If you would then like a darker color on the cheese the increase the temperature to 375 for no longer than five minutes.

 

Chicken Dinner

CHICKEN DINNER

This recipe is a great fast and healthy dinner for any amount of people you are serving. This dinner can be served with a side of sweet potatoes or mixed vegetables. If you are looking for some extra carbs you can even add dinner rolls. This meal is a fast and easy way to eat healthy. Yes, the chicken takes a while to cook, but the prep time for all of this is about 15 minutes. Next time you think about going to a fast food restaurant to get a chicken sandwich try 

out this meal instead, you get exactly what you want and your body will thank you in the long run.

INGREDIENTS:

1 Chicken breast 

Italian seasoning

Garlic Powder

1/2 c. Artisan lettuce

1/2 c. Lemon juice

1 Sweet potato or 1 c. frozen mixed veggies 

Directions:

1. Wash off the chicken breast and cut off all the fat.

2. Lay the chicken in a pan and season it with italian seasoning and garlic powder. I usually just sprinkle across the chicken and then flip it over to the other side. You do not want to much because the taste can be overpowering. 

3. Preheat oven to 375 and put chicken in for 40 min. NOTE: about ten minutes before the chicken is done drizzle a little bit of the lemon juice over the chicken to let it soak in.

4. Take the Artisan lettuce and tear it into smaller pieces. Place it on the plate as it will be the bed for the chicken. 

5. Once chicken is done cooking let it cool as needed and then place the chicken on the lettuce. Whatever leftover lemon juice you have drizzle the rest on top of the chicken and lettuce. 

Sweet Potato:

1. Wash off the potato

2. Take a fork and poke holes all around the potato (that way when it cooks it is evenly warmed)

3. Place in the microwave for about ten minutes

4. Once done cooking take out let cool and peel off the skin of the potato. Preferably I do not like to eat a sweet potato whole, I like to mash it up as if they were yams. 

*If you would like a sweeter taste and butter or cinnamon 

Frozen Vegtables:

Go to any store and pick up a bag of frozen vegetables and cook as directed 

Myplate

MyPlate

Below is Myplate and all the servings men and women (19 and older) need to get the correct amount of daily nutrients. Amounts may vary depending on health and exercise.

                            

Gender	Fruits	Vegetables	Grains	Protein	Dairy
Female (ages)	19-30: 2 cups 31-50: 1 ½ cups 51+: 1 ½ cups	19-50: 2 ½ cups 51+: 2 cups	19-50: 6 oz. 51+: 5 oz.	19-30: 5 ½ oz. 31-50: 5 oz. 51+: 5 oz.	19-50: 3 cups 51+: 3 cups
Male (ages)	19+: 2 cups	19-50: 3 cups 51+: 2 ½ cups	19-30: 8 oz. 31-50: 7 oz. 51+: 6 oz.	19-30: 6 ½ oz. 31-50: 6 oz. 51+: 5 ½ oz.	19-50: 3 cups 51+: 3 cups

For more information visit: https://www.choosemyplate.gov/MyPlate

Budget Meal

On a Budget Meal

Chicken rice with Pesto and a side of Black Beans and Corn:

Ingredients: Serves 2 

•         2 whole Chicken breast
•         1 bag of Uncle Ben’s Whole Grain Medley rice
•         2 tbsp. of Pesto
•         1 can of Black Beans (drained)
•         1 can of Corn (drained)

Directions:

1.    Take the two Chicken breast and cut into bite size pieces (season to taste), add to pan and thoroughly cook.

2.     Cook Uncle Ben’s rice as directed and add to bowl. Once added to bowl add the Chicken and 2 tbsp. of Pesto. Mix well

3.     In a separate bowl add the Black Beans and Corn. Mix well

This recipe is great for an easy, healthy, and cheap meal. You can even substitute the chicken with beans instead to make it even cheaper. This meal offers a great source of protein from the chicken and beans. Also, the whole grain rice is better than white rice because with whole grain you get the entire grain member, germ, and endosperm.