Recipe Listing for Volleyball Athlete

Week 2, Day 3

Apple-Cinnamon
Breakfast Shake

1 packet         INSTANT
BREAKFAST MIX, CLASSIC FRENCH VANILLA, NSA, 'Carb Conscious'

4 oz               APPLESAUCE,
UNSWEETENED, Organic

1 tsp              CINNAMON,
GROUND

1 cup             SOY
MILK, VANILLA, NONFAT (SOYMILK)

1 tsp              FLAX
BORAGE OIL, Organic; cold pressed unrefined

Recipe
Servings: 1.0

Recipe
Instructions:

Combine
ingredients in a blender and enjoy!

Barbecue
Chicken Sandwich

6 oz               CHICKEN
BREAST, BONELESS, ROASTED, MEAT ONLY, broiler/fryer, meat only

2 slices          TOMATO,
RED, RIPE, RAW, Nov thru May avg (1/2'' thick)

4 slice
(thin)   RYE BREAD

1/4 cup          BARBECUE
SAUCE

3 tbsp            ONION,
RAW, chopped

Recipe
Servings: 2

Recipe
Instructions:

Chop
onions.Bake chicken basted in barbecue sauce at 350 degrees for about 20
minutes or until the inside of the chicken is white.  If the inside of the chicken is still
pink after 20 minutes, cook another few minutes.  Toast the whole wheat bread, add onion,
tomato.

Pear-Nut
Pudding

4 cups            PEAR,
RAW, sliced

3/8 cups         CORNSTARCH

1 tsp              NUTMEG,
GROUND

4 tbsp            WALNUT,
BLACK, DRIED, chopped

Recipe
Servings: 4

Recipe
Instructions:

Blend pears,
nutmeg and cornstarch in a blender. Heat over a double boiler until
thickened.Remove from heat and allow to cool.Divide into four servings and top
with Walnuts.

Sweet N'
Sour Orange-Pineapple Beef

1 cup             BROWN
RICE, LONG GRAIN, DRY, Organic

2 cups            CHICKEN
BROTH, NO ADDED SALT

1 cup             ONION,
RAW, chopped

12 oz             BEEF
TOP LOIN, BROILED, SLO (KC, NY STRIP, CLUB), short loin, trim to 0'' fat,
choice, yield from 186g raw

2 cups            BROCCOLI
FLOWER CLUSTERS, RAW, flowerets

1/4 cup          MARMALADE,
SWEET ORANGE

1 gram           RED
PEPPER, CRUSHED, DEHYDRATED

1 tsp              CAYENNE
PEPPER, GROUND

2 tbsp            ORANGE
PEEL, RAW

1 cup             PINEAPPLE,
CHUNKS IN JUICE, RTE, in 100% juice

4 tbsp            SESAME
SEED

Recipe
Servings: 4

Recipe
Instructions:

Cook Brown rice
according to directions in Chicken Broth until just tender. Do not overcook and
allow to get sticky.Slice beef into thin strips.Spray a wok or wide frying pan
with cooking spray. Add onions and cook until they just begin to soften. Add
the beef and allow to brown, stirring constantly.Add the broccoli and stir
until the flowerettes become bright green.Add the marmalade, orange peel,  pepper and pineapple with juice.. Stir
together until warmed.Divide into four portions and serve over rice. Sprinkle
with sesame seed