1/2 tsp dried rosemary 2 cloves garlic,minced 1/2 tsp pepper 1/4 tsp salt 6 boneless skinless chicken breast 1 tbsp olive oil 1/4 cup balsamic vinegar
In a small bowl combine rosemary,garlic, pepper and salt; mix well. Place chciken in a large bowl and drizzle with the olive oil and rub with the spice mixture. Cover and refrigerate several hours. Preheat your oven to 450 degrees. Spray a cast iron skillet with nonstick cooking spray. Put chicken in the pan and bake 10 minutes. Turn the chicken over and stir in 3 to 4 tbsp water if the drippings start sticking. Bake about 10 minutes or till chciken is no longer pink in center and chicken is brown. You may need to add some more water to loosen drippings. Drizzle vinegar over the chicken in the pan. Put the chicken onto a plate; stir the liquid in the pan and drizzle over the chicken. 6 servings
PER SERVING
27 g protein
__________________ cat lover We Welcome Strays
When I was young we used to go "skinny dipping"; now we just "chunky dunk"
This is a link to a chart that tells how much protein you should have and it also has other links on the page about protein. I found it very useful; it is from about.com
1 tbsp olive oil 1 large onion, thinly sliced 2 lbs eye of round roast,cut into 1" pieces 1/2 cup red wine 1 tsp pepper 1 cup crushed tomatoes 1 large bay leaf 1 cup dried porcini mushrooms, rehydrated in 1 cup warm water 1 lb baby carrots, halved 1 tsp. finely chopped fresh thyme 1 1/2 tbsp fresh parsley, finely chopped
Heat oil in a large skillet, add onion and cook 2 minutes. Add the meat and cook 3 minuted or till all sides are browned. Add the wine and the pepper. Add the tomatoes and bay leaf and bring to a boil. Simmer 1 hour. Remove the mushrooms from the soaking water and strain. Add the mushrooms and water to the stew micture. Add the carrot, thyme, parsley and mix well. Simmer about 30 minutes. Remove from heat and discard the bay leaf. This tastes better made ahead of time and let the flavors combine; then reheat and serve over rice or pasta. Serves 6 Per Serving: 31 g protein
__________________ cat lover We Welcome Strays
When I was young we used to go "skinny dipping"; now we just "chunky dunk"
1 - 13 oz can northern beans, rinsed and drained 1 - 5 oz can tuna packed in water, drained and flaked 2 ripe tomatoes cut into thin wedges 1 small red onion, sliced thinly 1 bunch arugula, trimmed and torn into bite size pieces 2 tbsp lemon juice 1 tbsp olive oil Sea salt and pepper to taste
In a large bowl combine ingredients starting with beans and ending with the arugula. Drizzle with the lemon juice and olive oil and serve. Makes 4 servings
This is also good packed in a container as a take with lunch, if you do this put the arugula on top and toss just before serving. Per seving: 36 g carbs, 25 g protein
__________________ cat lover We Welcome Strays
When I was young we used to go "skinny dipping"; now we just "chunky dunk"
2 pounds lean ground beef 1 large onion, chopped 1 - 28 oz can baked beans, undrained 1 - 15 oz can butter beans, drained and rinsed 1 - 15 oz can kidney beans, drained and rinsed 1- 12 oz btl. chili sauce 2 - 4.5 oz cans chopped green chilies 2 tbsp brown sugar 3 tsp chili powder cheddar cheese, shredded
In a large skillet brown the ground beef and onion till beef is cooked, drain. Combine all remaining ingredients except cheese and cook about 15 minutes. Top with shredded cheedar cheese before srving. Makes 10 - 1 cup servings
Per Serving: 28 g protein
Originally a Pillsbury recipe
__________________ cat lover We Welcome Strays
When I was young we used to go "skinny dipping"; now we just "chunky dunk"
1 egg white 3 tbsp light mayonnaise 1 tbsp Dijon mustard few drops hot pepper sauce 3 tbsp finely choped red or green bell pepper 2 tbsp parlsey, chopped 1 tbsp sliced green onions 2 tsp fresh dill 1 pound cooked fresh lump crabmeat OR 3 cans (6 1/2 oz each) lump crabmeat, drained and flaked with cartilage removed 1 1/4 cups soft whole wheat bread crumbs
In a large bowl whisk together the egg white, mayonnaise, mustard, and hot pepper sauce. Stir in bell pepper, parsley, green onion, and dill. Add crabmeat and 1/2 cup of he bread crumbs; stir till combined. Using wet hands, shape mixture into six 1/2" patties. Put patties in a large baking pan and chill for 30 minutes. Preheat oven to 350 degrees. Put the remaining bread crumbs in a shallow dish. Dip crab cakes into bread crumbs and coat both sides. Coat an unheated nonstick skillet with cooking spray. Preheat over heat and add half of the crab cakes. Cook about 8 to 10 minutes or till browned and heated through. Turn only once during cooking.
This is good served on a bed of baby mixed salad greens and your favorite dressing or just by themselves!
Per seving: 9 g total fat, 1 g sat fat, 78 mh cholesterol, 8 g carbs, 1 g fiber, 18 g protein
__________________ cat lover We Welcome Strays
When I was young we used to go "skinny dipping"; now we just "chunky dunk"
cat lover 
When I was young we used to go "skinny dipping"; now we just "chunky dunk" 
