Since following your program I have lost body fat and weight and I no longer take any Cholesterol medication. My blood pressure medication has also been reduced.
Victor G

Mexican Chicken Breast


  • 4 boneless chicken breast, season with garlic powder, onion powder and black pepper
  • 1/2 cup Thick 'N Chunky Salsa
  • 1/4 cup fat free sour cream
  • 1/2 cup crushed tortilla chips
  • 1/2 cup Kraft Mexican style finely shredded four cheese

Heat oven to 400 degree's F.

Place Chicken on foil-covered baking sheet. Cut 3 slits on the top of each chicken breast with a sharp knife.

Top Chicken with salsa, fat free sour cream and crushed chips.

Bake 30 minutes or untill chicken is done ( 165 degree's F. ) Top with shredded cheese after 20 minutes


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Annie's Thai Red Curry Shrimp


  • 1 1/4  pounds of large shrimp, peeled and deveined
  • Light coconut milk ( 14 onces )
  • 1 tablespoon red curry paste
  • 1 1/2 tablespoons fish sauce
  • 4 teaspoons granulated spenda
  • 1 red pepper, 1 small white onion, one green pepper all thinnly sliced
  • 2 tablespoons fresh lime juice
  • Cooking spray


Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add shrimp saute for about 3 minutes or untill done. Remove shrimp from pan (keep warm). Pour about 6 ounces of the light coconut milk in the pan on medium- High heat, add  curry paste, cook about 2 minutes or until liquid almost evaporates.Stirring constantly.

Stir in remaining coconut milk, fish sauce, and splenda reduce heat to medium, simmer 10 minutes or until sauce thickens, stirring frequently. Add bell peppers and onions toss to coat. Increase heat to medium-high.Cook 5 minutes or until crisp-tender. Add shrimp back in  cook 1 minute or untill thoroughly heated. Remove from heat, stir in lime juice.

Serve with one cup of brown rice.

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Easy Marinated Grilled Chicken Breasts

Prep Time: 5-10 minutes

Cook Time: 12 to 20 minutes


  • 8 Skinless boneless chicken breast
  • 1/2 bottle fat free Italian dressing
  • 3 tablespoons soy sauce
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon crushed red pepper


Place chicken breast is a 1 gallon zip lock baggie. Making marinade, in a small bowl

stir together Italian dressing, soy sauce, ginger, and crushed red pepper. Pour marinade

over chicken; seal baggie. Marinate in the refrigerator for 2 to 24 hours, turning bag occasionally.

Drain chicken, discarding marinade.

For a charcoal grill, grill chicken on the rack of an uncovered grill directly over medium coals for

12 to 20 minutes or until chicken is no longer pink ( 170 degrees), turning once halfway through

grilling.( For gas grill, pre-heat grill. Reduce heat to medium. Place chicken on grill rackover heat.

Cover and grill as above.)



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Stuffed Mushrooms

Prep Time: 10-15 minutes

Cook Time:  20 minutes


  • 12 whole fresh mushrooms
  • 1 tablespoon vegtable oil
  • 1 tablespoon minced garlic
  • 1( 8 ounce package cream cheese, softened )
  • 1/4 cup grated parmesan cheese
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon groung cayenne pepper


  1. Preheat oven to 350degrees F (175degrees C) Spray a baking sheet with cooking spray.

         Clean mushrooms with a damp paper towel. Carefully break off stems. Chop stems

         extremely fine, discarding tough end stems.

      2.  Heat oil in a large skillet over medium heat. Add garlic and chopped mushroom stems to

            the skillet. Fry until any moisture has disappeared, taking care not to burn garlic. Set aside

            to cool.

      3.  When garlic and mushroom mixture is no longer hot, stir in cream cheese, parmesan cheese,

           black pepper, onion powder, and cayenne pepper. Mixture should be very thick. Using a little

           spoon, fill each mushroom cap with a generous amount of stuffing. Arrange the mushroom caps

           on prepared cookie sheet.

       4.  Bake for 20 minutes in preheated oven, or until the mushrooms are piping hot and liquid starts

            to form under caps.



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Chicken Quesadillas

Makes 2  Servings


  • 8oz Chicken Breast, cooked, cut in cubes
  • 1 Cup of Shredded Lettuce
  • 1/3 cup of Salsa
  • 1 Tbsp Fat Free Sour Cream
  • 2 Big Whole Wheat Tortillas ( This replaces your starch at dinner )
  • 1/3 cup Fat Free Cheddar Cheese, shredded


  1. In a bowl, combine the chicken (cooked) , salsa and lettuce
  2. Spread the sour cream on one tortilla, then top with the chicken mixture
  3. Sprinkle with the fat free cheddar cheese and top with the remaining tortilla
  4. In a Large skillet coated with cooking spray, over low heat, cook the quesadilla until light brown. 3 minutes each side. Turn carefully with a wide spatula.
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