Recipe Listing for 25-50-25 - 1500-1700
calories

Week 1, Day 4

Blueberry
Yogurt Flaxjacks

1 tbsp            SAFFLOWER
OIL, 'Hi-Oleic'

12 oz             YOGURT,
PLAIN, NONFAT

3 tbsp            FLAX
SEED

2/3 cups         SOY
FLOUR, 100% soy flour

1/2 cup          SPELT
FLOUR, Organic

1 tsp              BAKING
SODA

1/8 tsp           SALT,
IODIZED

1/4 cup          BLUEBERRY,
RAW, unthawed

1 large           EGG,
CHICKEN, RAW, whole, fresh

3/4 cups         WATER,
MUNICIPAL

Recipe
Servings: 4

Recipe
Instructions:

Beat egg, oil,
water, and yogurt in a small bowl.
Mix dry ingredients in a separate, large bowl.  Add egg mixture to dry ingredients, and
stir in blueberries (if fresh are not available, use thawed, frozen ones).  Lightly grease a skillet and heat.  Cook on low temperature to avoid
browning the pancakes too quickly.
Using 1/3 cup batter for each pancake, pour batter into heated
skillet.  Flip flaxjacks when batter
bubbles.

Pasta with
Chicken Teriyaki

2 cups            GREEN
PEPPER, SWEET, RAW (BELL), chopped

2 cups            RED
PEPPER, SWEET, RAW, chopped

1 cup             ONION,
RAW, sliced

1/4 cup          SESAME
OIL, 100% pure, extra virgin

1/2 cup          PARSLEY,
RAW

1/4 tsp           THYME,
DRIED

2 tomatos       TOMATO,
RED, RIPE, RAW, Jun thru Oct avg

1 lb                CHICKEN
BREAST, BONELESS, ROASTED, MEAT ONLY, broiler/fryer, meat only

2 oz               TERIYAKI
SAUCE, RTS, Nestle

1 lb                SPIRAL
PASTA, WHOLE WHEAT, DRY, 100% durum whole wheat flour

Recipe
Servings: 8

Recipe
Instructions:

In a
microwave-safe bowl, stir together sliced peppers and onion; microwave at high
2 to 3 minutes, or until tender-crisp.
Rinse with cold water to cool.
Cook pasta according to package directions, then drain well.  In a large bowl, toss cooled pasta,
vegetables and remaining ingredients except tomato. Season with salt and pepper
to taste, if desired.  Cover and
refrigerate 1 hour and serve at room temperature, or refrigerate overnight.  Toss, garnish with tomato and additional
parsley and thyme leaves, if desired.
To increase nutrient value: Use whole wheat pasta instead of white.  Add any vegetable of  your choice, especially leafy
greens!  Replace half of the sesame
oil with flax seed oil.

Spinach,
Cucumber, and  Tomato Salad

2 cups            SPINACH,
RAW

1/4 cup          CUCUMBER,
PEELED, RAW, sliced

1/2 cup          TOMATO,
RED, RIPE, RAW, Jun thru Oct avg, chopped

1/4 cup          CHEESE,
CHEDDAR OR COLBY, LOWFAT, SHREDDED

1 tbsp            SALAD
DRESSING, ITALIAN, LIGHT, Italian 'Light'

Recipe
Servings: 1.0

Recipe
Instructions:

Turkey
Sandwich with Greens and Tomato

2 slice
(large) MIXED GRAIN BREAD, include
whole-grain, 7-grain

2 oz               TURKEY
BREAST, ROASTED, fryer-roaster, meat/skin

1 medium
slice  TOMATO, RED, RIPE, RAW, Jun
thru Oct avg (1/4'' thick)

1 tbsp            MAYONNAISE,
REDUCED FAT

1/2 cup          SPINACH,
BABY, Organic

Recipe
Servings: 1.0

Recipe
Instructions: