Egg Salad

Egg Salad 

Serves 2

• 4 Hard Boiled eggs (cooled and chopped)
• 3 tbsp of fat free mayonnaise (can substitute with Fat Free Miracle Whip)
• 1 tbsp of mustard (your choice of kind)
• 1 stalk of celery (diced)
• 2 tbsp of red onion (optional)
• salt and pepper to taste
• 1/8 tsp of paprika (optional)
• Lettuce
• 4 slices of reduced calorie bread

Directions: In a bowl add in eggs, onion and celery combine in mayo, mustard, salt and pepper and paprika. Mix together. Serve on top of bread and  lettuce for a sandwich.

Nutritional Facts: 241 Calories,   24 g Carbohydrate

with out bread: 171 Calories, 4 g Carbohydrate

Spicy Italian Vegetable Hoagies

Spicy Italian Vegetable Hoagies
serves 4

• 1/4 cup thinly sliced red onion, separated into rings
• 1 medium tomato sliced
• 1 green pepper cut into strips
• 1 can of sliced black olives
• 8 tbsp Fat Free Italian Dressing
• 1 16- to 20-inch-long baguette, preferably whole-grain
• 2 ounces provolone cheese,  halved slices
• 2 cups shredded romaine lettuce
• 1/4 cup sliced pepperoncini or banana rings, (optional)
• 6 oz of deli sliced pepperoni
• 6 oz of deli sliced hard salami 

Directions:  Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry. To assemble sandwiches, divide provolone, pepperoni and hard salami among the bottom pieces of baguette. Top with the onion, lettuce, pepper strips, olives and pepperoncini, drizzle on dressing. Cover with the baguette tops. Serve immediately. 

If you do not want to use processed meat you can eat this with out meat or add a chicken breast. 

Nutritional Facts: 472 Calories 30 g Carbohydrates 

Nutritional Facts with out Meat: 148 Calories 28 g Carbohydrates 

Pulled Chicken BBQ Sandwiches

Day # 20 

Pulled Chicken BBQ Sandwiches

Serves 6

• 4 boneless, skinless chicken breasts (can also use pork)
• salt and pepper to taste
• 14 Tbsp (about 1/2 bottle) KC Masterpiece Low Calorie Classic Blend BBQ Sauce
• 6 whole wheat hamburger buns (or low calorie bread)

Directions: Place chicken breasts, along with salt and pepper to taste, in a large pot of water and boil until fully cooked through. Once the chicken is cooked, use a fork to pull the meat apart so it is thickly shredded. (Shredding too finely will cause the sandwich to become mushy once sauce is added.) Place pulled chicken in a large bowl. Add BBQ sauce. Toss until chicken is coated. Serve on bun and topping of choice. Enjoy!

Nutritional Facts:  230 Calories, 26 g Carbs 

Guilt Free Chicken Salad Sandwich

Day # 17

Guilt Free Chicken Salad Sandwich
Serves 4  Cost $0.98 per person

• 2 Cups cooked cubed chicken 
• 1/4 c. (4 tbsp) Kraft Light Miracle Whip (or you could use Fat Free or Low Fat Mayo)
• 4 slices of  Low calorie low carbohydrate Bread
• 1/4 c. Dried Mix Berries (such as cranberries, raisins or cherries)
• 1 Green onion (chives) chopped small
• 1 small stalk of celery chopped small 
• Salt and Pepper to taste

Directions: In a bowl combine Miracle Whip, Salt and Pepper, Berries, Green onion and celery and Chicken until everything is coated. Place mix on bread. Enjoy!

Nutritional Facts: 219 Calories, 19 g Carbohydrates 

*You can used chopped fresh apples instead of berries  and crackers instead of bread

Buffalo Chicken Sandwich on Onion Bun or Roast Beef and Cheddar on Onion Bun

Day #11

Buffalo Chicken Sandwich on Onion Bun or Roast Beef and Cheddar on Onion Bun

Serves 4 Cost $2.23 per person 

• 4 boneless, skinless chicken breast halves
• 1/4 cup bread crumbs
• Salt and Pepper
• 1/4 cup your favorite hot suace
• 4 onion buns or multigrain rolls
• 4 lettuce leaves
• 4 tomato slices
• 4 Tbsp of fat free  ranch or Blue cheese dressing

Directions: Season chicken breasts with salt and pepper and coat each with bread crumbs.
Bake at 350 degrees for 20-25 minutes or until juice runs clear (165 *F is what chicken should be). Pour hot pepper sauce in a plastic bag. Shake cooked chicken breasts in bag. Place each coated breast on a roll. Top with a lettuce leaf, tomato slice, and 1 Tbsp of dressing.

*If you don't like hot sauce you could use your favorite BBQ Sauce. 

Nutritional Facts:

• 4oz Grilled Chicken Breast -                  125 cals. 0g Carbs
• 1/16 c. Italian Bread Crumbs                29 Cals. 5 g Carbs
• 1 Tbsp of Hot sauce                             23 Cals 0 g Carbs
• 1 Onion Bun                                         170 Cals 31 g Carbs
• 1 Tbsp Of Fat Free Ranch                   40 Cals 2 Carbs
• Lettuce and Tomato                            8 Cals, 2 Carbs

Total--- 392 Calories and 40 Carbs

* You can save some Calories and Carbs by switching to different buns or breads or not use the bread product at all. 

Roast Beef and Cheddar on Onion Bun

• 4-6 oz of thinly sliced roast beef (from the deli)
• Cheddar cheese Slices
• Banana Rings
• Onion Buns
• Horseradish sauce or sauce of choice

Directions:  Heat roast beef, place on bun with sauce, banana rings and cheese. Pop in the microwave for a few seconds to heat meat and melt cheese.