Quick Lunch in a bag

on Sunday's I cook several chicken breasts & make a big pot of brown rice, quinoa or couscous for the week. On a day when I don't have a lot of time to prepare my lunch, like today. I make what I call my 'quick lunch in a bag'. It goes a little someth'n like this:

1 cup broccoli*
1/2 cup cooked brown rice, quinoa or couscous
3 oz. cooked chicken breast cut into cubes
1 garlic glove, minced
1tsp extra virgin olive oil
sea salt to taste
1 ziplock steam bag

I throw all ingredients in the ziplock steam bag, shake it and microwave for 2 1/2- 3 minutes. Open & dump into bowl. And there you have it! "quick lunch in a bag"!

On days I have to go into the office , I throw all ingredients except for olive oil in ziplock steam bag the night before and refrigerate. In the morning on my way out, I put it in my insulated lunch bag. When lunch time rolls around, I add olive oil & pop in the microwave. You'll be finished eating by the time everyone else is still microwaving their processed frozen weight loss cuisine's ;)

*you can also use frozen broccoli- just place frozen broccoli in ziplock steam bag and microwave for 1 minute. Then add the rest of the ingredients and microwave for 2 additional minutes.

Walnut Crusted Salmon

I'm a salmon girl. just <3 it!

1 3-4 oz salmon(thawed)
1 tbsp chopped walnuts
pinch of cinnamon
olive oil
mix walnuts & cinnamon in baggie. place salmon and coat with walnut & cinnamon mixture. heat tsp olive oil in pan. place coated salmon in pan and cook for approx. 4 minutes per side.
228 calories, 13g fat, 24g protein, 3g carbs

I like to have this with a salad & homemade dressing.

Salad Dressing
mix about 1/2 tsp balsamic vinegar, 1 tsp olive oil, and pinch of cinnamon, salt, pepper, garlic powder & oregano in a bowl and drizzle on greens.

My Favorite Shake

Here is my favorite protein shake. I <3 me some protein shakes!

6 oz water (if you're needing extra calories use skim milk)
1 scoop vanilla flavored whey protein
1 tbsp organic all natural peanut butter
1/2 frozen banana

place all ingredients in blender and blend until smooth. Pour into a glass and enjoy!

again, the secret is the FROZEN banana :)

Chicken Florentine

I serve this one with a side of couscus made with low sodium chicken broth.

1 tsp olive oil4
4oz boneless, skinless chicken breasts
14 oz can crushed tomatoes
1 tsp oregano
1 tsp dried basil or 1 tbsp fresh basil
10 oz fresh spinach
2 tbsp freshly shredded parmesan cheese
Sea salt and fresh ground black pepper to taste

Instructions:
1. In a large skillet over medium-high heat, heat the oil and cook chicken until lighly browned on each side, approximately 6 minutes.2. Rduce heat to medium and stir in tomatoes, oregano and basil; place spinach on top of the chicken and cover tightly.3. Simmer, stirring occassionally, until chicken is cooked through, approzimately 15 more minutes. Serve topped with a little parmesan cheese.

Nutrients per serving: Calories: 186, total fats:4g, saturated fat: 1g, Trans fat: 0g; Cholesterol: 67mg, Sodium 336 mg, Total carbohydrates: 9 g, Dietary Fiber: 2g, Sugars: 0g, Protein: 30g, Iron: 3mg

Shake'a Mocha

This is one of my favorite protein shakes. I <3 SHAKES! I usually have this after weight training in the mornings or for a snack when I need a little jolt of energy. It would be great for breakfast too if you're low on time :)

1/3 C brewed coffee
3/4 C skim milk or soy milk
1 scoop chocolate whey protein
1/2 frozen banana
(the secret is the frozen banana)

place all ingredients in a blender and blend until smooth. (tip: invest in the Magic Bullet- it is space friendly enough to leave it out- if it's out you'll more likely use it)