1 1/2 C chocolate graham cracker (or cookie) crumbs
1/2 C butter
1 1/2 C swirl white/chocolate chips (or use half chocolate and half white chocolate chips)
1 1/3 C shredded or flaked coconut
1 C coarsley chopped pecans
1 can sweetened condensed milk

Tomato basil chicken
Ingredients
100 grams cubed chicken (109 calories)
1 cup chopped tomato (around 25-35 calories / 5 cal per oz)
¼ cup water or chicken broth
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic sliced
3 leaves basil rolled and sliced
1/8 teaspoon oregano fresh or dried
¼ teaspoon garlic powder
¼ teaspoon onion powder
Cayenne to taste
Salt and pepper to taste
Directions
Lightly brown the chicken in small saucepan with lemon juice. Add garlic,
onion, spices and water. After chicken is cooked add fresh tomatoes and
basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish
with fresh basil.
Makes 1 serving (1 protein, 1 fruit or vegetable)
Total Calories: Between 134-144 calories. Would be very yummy if you add cheese or serve on top of pasta!
Chili
Ingredients
100 grams lean ground beef (less than 7% fat) (172 calories)
1 cup chopped tomatoes (around 25-35 calories / 5cal per oz)
½ cup water
2 tablespoons minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste
Directions
Brown ground beef in small frying pan, add onions and garlic. Stir in
tomatoes and water. Add spices and simmer slowly until liquid is reduced.
The longer it cooks the more tender and flavorful. Add a little water as
needed to prevent burning. Serve with chopped green onion or tomato
garnish and salt and pepper to taste.
Makes 1 serving (1 protein, 1 vegetable or fruit)
A recipe blog to help answer the often mind-boggling question..."What's for dinner?"