M's Recipes

“RISOTTO”
Sauté finely chopped boneless skinless chicken breast, zucchini, red pepper, mushrooms, red onion, and minced garlic in a TBSP of oil, and cook until chicken is done and veggies are tender. (Add a little chicken broth if the pan gets to dry before the food is cooked.)
Mix approximately 1/3 cup cottage cheese per ½-3/4 cup leftover brown rice; add your favorite garlic herb seasoning. Heat in the microwave until the cheese is melted and rice is warm. (I usually use leftover brown rice, but you could add the cottage cheese to the warm pan of rice too, and mix until the cheese is melted)

Stir the chicken and vegetable mixture into the creamy rice, and enjoy!

Variation: You could also just add the veggies to the rice, and choose a lean meat to eat on the side. (Just remember to use a smaller portion to account for the cottage cheese in the rice.)

Another variation: Slice or chop the chicken and veggies bigger, add more chicken broth, (for more of a sauce) and serve over whole wheat pasta.

BROCCOLI CHEESE SOUP
Simmer chopped potatoes, carrots, broccoli, and minced garlic in just enough chicken broth to cover them. Cook until veggies are tender. Take off heat. Use a potato masher to puree mixture until desired thickness. (Mixture should still be warm) Add a little milk and grated low-fat cheddar cheese. Stir until cheese is melted, add reserved broccoli florets until mixture is then simmer over low heat, until broccoli is tender.

MY FAVORITE PROTEIN SHAKES

“Orange Julius”
Two tsp. orange zest
one orange peeled
1 cup milk
1 scoop vanilla protein powder
6-8 ice cubes
Eat a few nuts with it for fat.
(Serves two.)

“Vanilla Cookie”
½ c oatmeal
1 TBSP peanut butter
½ scoop vanilla protein mix
½ cup milk
½ banana
Handful of ice.
(Note the carbs (oatmeal, milk, and banana) are little bit bigger than a normal portion size because I am still nursing. You could adjust them to 1/3 banana, 1/3 cup oatmeal, and 1/3 cup milk just add a little more ice to make up the volume.)

“Apple Pie”
1 cup milk
1 apple
1 tsp cinnamon
1 scoop vanilla protein mix
12 almonds
Couple handfuls of ice.
Serve with a sprinkle of nutmeg on top. (Serves two.) (You could also omit the almonds and eat them on the side.)