• 1 cup cabbage
• 1 carrot
• 1 green onion
• 1 Tablespoon fresh cilantro
• 1 Tablespoon sliced almonds
• 2 teaspoons sesame low fat dressing
• 1/2 cup cooked chicken breast

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here’s what you need…

• 2 cups baby spinach
• 1 small carrot, shredded
• 2 Tablespoons red onion, minced
• 1/4 cup red quinoa, cooked
• 1/4 cup ripe mango, diced
• 1 cup cooked chicken breast, diced
• 2 Tablespoons lowfat salad dressing (Newman’s Own Low Fat Sesame Ginger Dressing)

1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein

HALF!

The other half includes corn derivatives (HFCS), sugars, leavening agents and completely synthetic ingredients.

Two of the synthetic ingredients are dimethylpolysiloxane and tertiary butylhydroquinone (TBHQ)

Dimethylpolysiloxane is made from silicone and prevents foaming.  Rabid chicken nuggets?

Tertiary butylhydroquinone is a chemical preservative.  And get this, this stuff is deadly.  Consume just 5 grams and your dead.

I would show you the whole ingredient list but I don’t think my computer can handle a document of that size.

Still thinking of getting the 20 piece?

Your Friend and Trainer,

Paul F. Sweatt

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here’s what you need:

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1

Here’s what you need…

• 1 sprouted grain, flourless tortilla
• 1 Tablespoon hummus
• 1/3 cup cooked brown rice
• 1/4 cup cooked black beans
• 1/2 cup cooked chicken, chopped (or baked tofu)
• 2 Tablespoons fresh corn kernels
• 2 Tablespoons chopped cucumber
• 1/4 cup shredded arugula
• 3 cherry tomatoes, chopped

1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
2. Top the tortilla with rice, beans, chicken and veggies.
3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

I love chicken  and salads and I am always looking for recipes to add variety to my diet. I like to keep thing exciting.  So I found this recipe for a Greek salad and decided to add some chicken to it for some extra protein.

Servings: 2

Here’s what you need…

• 2 large chicken breasts (about 8 oz each)(optional)
• 3 medium tomatoes
• 2 bell peppers
• 1 medium red onion
• 1 large cucumber
• 16 pitted Kalamata black olives
• 4 oz low fat Greek feta cheese
• 3 tbsp extra virgin olive oil
• 1 tbsp oregano
• Dash  salt

1. Cook and cut chicken into thin strips.
2. Cut peppers, onion and cucumber into thin strips and dice tomatoes.
3. Toss them and olives into very large bowl. Mix.
4. Mix together olive oil, oregano and salt for dressing.  Pour on veggies in bowl.
5. Sprinkle on feta.
6. Add chicken if desired.

Nutritional Analysis: One serving (with chicken) equals: 232 (428) calories, 17g (22g) fat, 11g carbs, 4g fiber and 8g (42g) protein.

http://personalfitnesssolutions.getprograde.com/healthy-chicken-pizza.html

Your friend and trainer,

Paul F. Sweatt

PS – This mouthwatering “Healthy Chicken Pizza” is just ONE of the 197 Healthy and Delicious Recipes my partners over at Prograde Nutrition have compiled.

http://personalfitnesssolutions.getprograde.com/prograderecipebook.html

This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Servings: 6

Here’s what you need…

• 2 cups wild rice, cooked
• 1 Tablespoon sesame oil
• 1 sweet potato, halved and thinly sliced
• 1/2 cup red onion, thinly sliced
• 1 cup mushroom, sliced
• 1 Tablespoon ginger root, minced
• 3 cloves garlic, minced
• 2 Tablespoons mirin (rice cooking wine)
• 2 Tablespoons soy sauce
• 1 Tablespoon toasted sesame oil
• 1 teaspoon corn starch
• 1/2 teaspoon crushed red pepper
• 2 cups green beans, chopped
• 4 cups chicken breast, cooked and cubed

1. In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
2. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
3. Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
4. Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.

Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings

Here’s what you need…

• 1 teaspoon olive oil
• 1 teaspoon chopped garlic
• 1 cup asparagus, cut into 2 inch segments
• 1 (16 oz) package pre-chopped stir fry vegetables
• 1 (10 oz) package shredded cabbage
• 1 cup chopped pineapple
• 1 cup chopped cooked chicken breast
• 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.