PROTEIN ENERGY MUFFINS

2 cups egg whites

1 1/2 cups oats OR -

1 cup instant oatmeal OR -

1 1/2 cups quick oatmeal

1/2 cup whole wheat flour

1 cup unsweetened applesauce

1 cup 1% cottage cheese

1/2 cup protein powder

1 1/2 tsp. baking powder

25 almonds

Mexican Chicken

4 (about 1 ½ lbs.) skinless chicken breasts
1 jalapeno chile, diced (with seeds, for more heat) or Chipolte pepper
1 tortilla wrap
1 teaspoon salt

For Garnish:

4 large scallions, thinly sliced (about ½ cup)
1 green bell pepper, diced
1 avocado, peeled, pitted, and diced
¼ cup cilantro sprigs
Lime, cut in wedges

Preheat oven to 400 degrees. In a large pot, bring ...

1 tsp. ground cinnamon
1 tsp. freshly ground black pepper
4 chicken breasts
1 Tbsp. extra-virgin olive oil
2 coarsely chopped yellow onions
5 garlic cloves, minced and divided
½ cup dry white wine
1 cup water
1 cup fat-free, low-sodium chicken broth
1 (6 oz) can tomato paste (low-sodium)
1 Tbsp. chopped fresh oregano
½ cup fat-free parmesan cheese
Mix cinnamon, salt, and pepper in a bowl.  Pat chicken breasts dry with paper towels, and rub with cinnamon seasoning.

Heat olive oil in a deep skillet over high heat. (Don’t overcrowd chicken or it will steam rather than brown.)  Brown chicken in oil for about 4-5 minutes on each side.  Turn frequently with a spatula.  Remove chicken when nicely browned on all sides and set aside.

Lower heat to med-high.  Add onions and 3 minced garlic cloves, and cook, stirring constantly, for about 3 minutes or until onions are soft and golden brown.  Add wine to pan, scraping up any browned bits with a spatula.

When wine has evaporated, add water, broth, tomato paste, oregano, and remaining 2 garlic cloves.  Return chicken to pan.  (Liquid should cover the chicken about three-fourths of the way.)  Cover and simmer over low heat about 1 hour or until chicken is tender and cooked through.  Add pepper to taste.

Serve chicken topped with sauce and sprinkled with cheese.  Remove skin before eating.  Serves 4.

Glazed Salmon with Edamame

2 Tbsp. low-sodium soy sauce
1 Tbsp. minced peeled fresh ginger
1 Tbsp. seasoned rice vinegar
1 tsp. hoisin sauce
1 tsp. Splenda brown sugar
1 lb. salmon, skinned and cut crosswise into 4 equal pieces
2 tsp. yellow or white miso
4 tsp. mirin (sweet rice wine)
2 Tbsp. fresh orange juice (light)
1 1/3 cups frozen shelled edamame
Orange zest, for garnish

Arrange an oven rack in center of oven, and preheat broiler.

Combine the first 5 indredients (through Splenda brown sugar) in a bowl.
Place a layer of aluminum foil on a baking sheet or broiler pan, and coat with cooking spray.  Place salmon on foil, and brush with half the soy glaze.  Broil 3 minutes; remove from oven, and brush with remaining glaze.  Broil 3 minutes more or until salmon is flaky.

Combine miso, mirin, and orange juice in a blender.  Boil edamame in lightly salted water for 3-4 minutes or until tender; drain, reserving 4 Tbsp.  cooking liquid.  Add edamame, reserved water, and salt to blender; pulse.  Arrange ½ cup puree on each of 4 plates.  Top with 1 piece of salmon, and drizzle with ¼ tsp. soy glaze from baking sheet.  Garnish with orange zest.

1 lb. peeled baking potatoes, cut into ¼”-thick strips
1 tsp. extra-virgin olive oil
1 tsp. chopped fresh rosemary
½ tsp. sea salt, divided
¼ cup red wine vinegar
1 Tbsp. whole-grain Dijon mustard, plus more for serving
2 tsp. coarse black pepper
2 tsp. chopped fresh thyme
1 lb. lean flank steak (all fat removed)
2 tsp. freshly minced parsley, for garnish

Preheat oven to 450.  Coat a baking sheet with cooking spray.

Toss potatoes with oil; add rosemary and ¼ tsp. sea salt.  Place in a single layer on baking sheet.

Bake 20-22 minutes or until golden, tossing halfway through.  Remove from oven, and gently loosen with a spatula; keep warm.

Place oven rack at highest position; preheat broiler.  Coat a broiler pan with cooking spray.

Whisk together the vinegar, mustard, pepper, thyme and remaining ¼ tsp. salt in a large dish.  Add steak; marinate at room temperature 20 minutes, turning occasionally.  Broil for 6-7 minutes per side or to desired degree of doneness.  Remove from oven; let stand for 5 minutes.  Cut into 4 equal portions.

Divide steak and fries evenly among plates.  Garnish with parsley, if desired.  Serve immediately with mustard.

Nutty Lemon & Chicken Kabobs

2 lb. boneless, skinless chicken breasts halves

4 lemons, sliced into ½” wedges

24   8” wooden skewers

2 Tbsp. olive oil

2 Tbsp. fresh lemon juice

½ tsp. ground black pepper

24 sage leaves

 1 Tbsp. honey

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Soft-Shell Turkey Tacos

Taco Seasoning Mix:
2 tsp. chili powder
1 tsp. paprika
1 ½ tsp. cumin
2 tsp. parsley
1 tsp. onion powder
½ tsp. garlic powder
½ tsp. oregano

Mix ingredients and add to 1 lb. browned ground turkey

Use the LaFactory original wraps
Add meat
Add fat-free cheese
Add lettuce/tomatoes
Add salsa
Add fat-free sour cream

Warm Apple-Cabbage Slaw

1 ½ cups shredded cabbage
1 apple, thinly sliced
¼ cup apple juice or broth or water
Cider vinegar to taste

Place cabbage, apple and apple juice (or broth or water) in a medium skillet, cover and cook until tender.  Stir in cider vinegar to taste.

Tropical Cucumber Salad

3-5 tsp. fish sauce
1 tsp. freshly grated lime zest, plus more for garnish
2 Tbsp. lime juice
1 Tbsp. olive oil
2 tsp. Stevea brown sugar
1 tsp. rice vinegar
¼ tsp. crushed red pepper
1 medium English cucumber, cut into 3/4” dice
1 avocado, but into 3/4” dice
1 mango, cut into 3/4 “ dice
¼ cup chopped fresh cilantro

Whisk fish sauce to taste, lime zest, lime juice, oil, Stevea brown sugar, vinegar and crushed red pepper in a large bowl until combined.  Add cucumber, avocado, mango and cilantro; gently toss to coat.  Serve garnished with lime zest, if desired.

Shrimp Caesar

3 Tbsp. lemon juice, plus 4 lemon wedges for garnish
2 tsp. Dijon mustard
3 anchovies, coarsely chopped, or 1 tsp. anchovy paste (or to taste)
1 small clove garlic, coarsely chopped
2 Tbsp. extra-virgin olive oil
½ cup grated fat-free Feta cheese, divided
½ tsp. freshly ground black pepper
8 cups chopped hearts of romaine (about 2 hearts)
1 lb. peeled, cooked shrimp (21-25 per lb.); thawed if frozen
1 cup croutons, whole-grain only

Place lemon juice, mustard, anchovies (or paste) and garlic in a food processor; process until smooth.  With the motor running, gradually add oil; process until creamy.  Add ¼ cup Feta cheese and pepper; pulse until combined.

Combine romaine, shrimp and croutons (whole-grain only) in a large bowl.  Add the dressing and toss to coat.  Divide among 4 plates, top with the remaining ¼ cup Feta cheese and garnish with a lemon wedge.