Breakfast
3/4 cup oatmeal
1 medium banana
1 cup fat-free milk
Lunch
Tuna grape salad sandwich:
- 2 ounces canned light tuna, packed in water
- 2 tablespoons celery
- 3/4 cup green or red grapes
- 1 tablespoon low-fat mayonnaise
- 2 slices whole-wheat bread
- 1 large leaf romaine lettuce
1/2 canned pear, in juice, no added sugar
Dinner
1 and 1/2 cups Spanish Rice and Chicken (see recipe below)
1 cup cantaloupe
1 small whole-wheat roll
1 teaspoon soft margarine
1 cup fat-free milk
Snack
1/2 cup fruit cocktail, in juice, no added sugar
1 cup fruit yogurt, fat-free, no added sugar
Spanish Rice and Chicken
Serves - 5
Serving Size - 1 and 1/2 cups
Ingredients
1 cup onions, chopped
3/4 cup green peppers, chopped
2 teaspoons vegetable oil
1 (8 ounce) can tomato sauce *
1 teaspoon parsley, chopped
1/2 teaspoon black pepper
1 and 1/4 teaspoon garlic, minced
5 cups cooked brown rice in unsalted water
3 and 1/2 cups chicken breast, cooked (skin removed), diced
Directions
1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce, peas, and spices. Heat through.
3. Add cooked rice and chicken. Heat through.
Nutritional Information for 1 serving
Calories - 428
Total Fat - 8 grams
Saturated Fat - 2 grams
Cholesterol - 80 mg (milligrams)
Sodium - 341 mg (milligrams)
Carbohydrate - 52 grams
Dietary Fiber - 8 grams
Protein - 35 grams
Calcium - 50 mg (milligrams)
Magnesium - 122 mg (milligrams)
Potassium - 545 mg (milligrams)
* To reduce sodium, use one 4 oz can of low-sodium tomato sauce and one 4 oz can of regular tomato sauce. New sodium content for each serving is 215 mg.