This is perfect served with a 1/2 cup of brown rice or whole grain pasta, and fresh steamed vegies.

Ingredients:

• 1/4 tsp ground red or cayenne pepper (optional)
• 1.5 lbs boneless, skinless chicken breast
• 1/4 Cup fresh parsley, chopped
• 1/2 tsp ground oregano
• 2 cloves garlic, minced
• 1 Tbsp Olive Oil
• 3 Cups diced tomatoes or 28oz can drained
• salt and black pepper (to taste)

Directions:

Combine tomatoes, olive oil, oregano, salt and black pepper and spread half in the bottom of a baking dish. Combine parsley, garlic and cayenne in a bowl and then rub on the chicken breast. Control the "heat" of the dish by increasing or decreasing the amount of cayenne used. Place the chicken breasts in the baking dish and then cover with remaining tomato mixture. Bake at 450 degrees about 20 minutes or until meat is cooked through.

Nutrional Information:

makes 8 servings

• calories 179
• protein 27 grams
• Carbs 5 grams
• fat 5 grams

For a quick meal/snack on a hot day a frozen smoothie hits the spot! Here is my favorite mix:

• ½ banana
• ½ cup frozen strawberries
• ½ cup frozen pineapple
• 1 - 2 serving of my favorite protein powder (optional)
• Water for thinning it to desired consistency
• 1 -3 teaspoons Flax oil (optional)

Directions: Toss all in to the blender and blend to desired thickness.

Variations: Try different fruit combinations to get different flavors. I will often substitute an orange for the pineapple. You can vary the amount of water to make it thicker or thinner (drinkable or scoopable). Use a fancy glass to make it that much more special!

Notes: I don't add milk to my smoothies - due to lactose intolerance and to keep the calories down. Also by not adding milk these shakes can travel better without having to be worried about spoilage. I may vary the amount of protein powder depending on whether it is a snack or a meal replacement for me that day. If it is late in the day and my protein intake and/or fat intake is very low I am more likely to add both of these or increase the amount.

Sprucing Up Your Salads

Now is the time when we start to see all the colors of Spring - and we don't just mean flowers! Many farmers markets will begin to pop up in the next few months, and with these comes all the different varieties of fruits and vegetables of the season. They're not only beautiful, but vegetables in all their colorful variations provide vital micronutrients. The more color you add to your greenery, the better! Some savvy salad eaters even prefer to combine their sweet and savory combinations by adding grapes, apples and dried fruits to their savory vegetable counterparts. If you worry that a salad won't leave you fully satisfied, have no fear! Grills everywhere are being dusted off and 4 oz. of your favorite protein marinated and grilled to your liking will provide you with the perfect meal, while vegetarians have the option of adding low fat cheese or raw sliced almonds to accompany their crunchy veggies. No matter what you prefer, there are unlimited options and now is the best time to experiment!