COOKING FOR MASS 3

Lemon Pepper Tuna:

1 can tuna Lemon Pepper Seasoning

Spray a frying pan with no calorie non-stick preparation spray.

Add tuna and sprinkle with seasoning. Cook tuna to desired doneness. Eat plain or on a bed of pasta. This is also good cold.

Worcestershire Tuna:

1 will tuna condiment No-Fat or Low-Fat Cheese (optional)

Spray a frying pan with no calorie non-stick cooking spray.

Add tuna with associate degree quantity of condiment that you simply like.

Cook to desired texture.

Add cheese if you prefer and let it soften when turning the burner off.

You can eat this on some food grain bread, plain, or over some rice.

Chicken, Rice & Beans :

Cooked Shredded Chicken Breast ½ - 1 cup cooked brown rice ¼ can red beans 2 tbsp. barbeque sauce

In giant bowl or Tupperware, mix rice, beans, and chicken.

Add barbeque sauce and stir together until well-coated.

Egg Salad Sandwich:

3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low-fat mayonnaise 1 tbsp. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves

½ can tuna (optional for more protein, or just use more egg whites.

Chop egg whites and add to medium bowl. Add mayo, mustard, black pepper, and tuna. Mix well and spread over bread.

Top with lettuce or spinach leaves and second slice of bread.

Tuna Casserole:

3-4 cups cooked pasta 1-2 cans tuna (drained) ½ cup low fat cottage cheese (drained) ¼ cup shredded low-fat cheddar cheese 2 tbsp. low-fat mayo Ground black pepper ½ cup canned peas (rinsed & drained)

In a medium bowl, mix all ingredients and stir till well-mixed.

Microwave for roughly one minute once able to serve.

Fiery Chicken Deluxe:

8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed, dried jalapeno peppers 2 pinches of salt 1 tbsp Cajun rub/spices 1

½ cups of frozen inexperienced beans five oz red potatoes

Combine the recent sauce, cayenne pepper, salt with chicken in a container and really roll the chicken breast around in the mix, then let it sit in the refrigerator for

3 - ten hours (the longer, the juicier it will be)

This works best with a Foreman-style grill.

Pre-heat, then slap the chicken on and cook for seven ½ minutes

While the chicken is preparation, stab the red potatoes and cook in the microwave for 4 ½ minutes or until soft in the middle

Take the potatoes out, and put the green beans in for 2 - 3 minutes

Smash the potatoes and sprinkle on a pinch of salt and therefore the crushed jalapeno peppers

Sprinkle the opposite pinch of salt on the inexperienced beans