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BAKED COD WITH SALSA VERDE (322.5 calories)

7 oz. cod fillet
6 olives
1/4 cup fresh parsley
2 Tbsp. capers
1 cup fresh cilantro
1 tsp. olive oil
1/2 cup chopped tomatoes
1/2 cup mushrooms, halved
1/2 cup chopped scallions

Place cod on a baking sheet, sprinkle with salt and bake at 400° for 15 minutes or until it flakes easily. Place olives, parsley, cilantro, olive oil and capers in a food processor and pulse into a thick sauce. Saute the mushrooms and scallions over high heat until tender, then add the tomatoes and cook until warmed through. Sprinkle with salt. Serve the cod alongside the veggies and top with the salsa verde.

BROCCOLI QUICHE (178 Calories)

1 packet MF Cream of Broccoli Soup
3 egg whites
1/4 tsp baking powder
1/2 cup steamed broccoli


Pre-heat the oven to 400 degrees. Beat egg whites in a bowl, then add the remaining ingredients. Place 1/3 of the steamed broccoli into each of the 3 muffin tins. Pour the batter over the broccoli. Bake for 15 minutes.

I get my MF ingredients at https://shop.tsfl.com/?id=+&spon_id=23107201

TURKEY, PEPPER & MUSHROOM WRAP (296 calories)

6 oz cooked, lean turkey, cut in strips
3 Tablespoons onion
3 slices red pepper
1/2 cup mushrooms, diced
Three large leaves of lettuce
1 tsp low calorie salad dressing spray

Saute onions.  Place the three large leaves of lettuce onto a cutting board. Put 1/3 of the ingredients onto each lettuce leaf. Spray with dressing. Wrap lettuce around the ingredients and eat like a burrito.

BANANA MUFFINS (110 calories for 2 muffins)

2 packages MF Banana Pudding
1 package MF Scrambled Eggs
1 package MF Maple and Brown Sugar Oatmeal
1 1/2 cup water
2 packets of artificial sweetener
1/2 teaspoon baking powder
1/2 teaspoon vanilla
2 teaspoon apple pie spice

Preheat oven to 350 degrees. Mix dry ingredients in a bowl. Mix wet ingredients in a separate bowl, then add to bowl of dry ingredients. Mix well and let sit approximately 15 minutes. Mix again and pour into 8 muffin tins sprayed with nonstick cooking spray.

Who do  you know who needs assisting with Weight Loss, High Blood Pressure,  High Cholesterol, Type 2 Diabetes, lowering or getting off the  medications related to these diseases? 
That is what I do as a Health Coach -  I assist people in losing weight!!  Let me know if you or someone you love needs help.
Zoom Info
Camera
Canon EOS DIGITAL REBEL XT
ISO
200
Aperture
f/5.6
Exposure
1/30th
Focal Length
115mm

Who do you know who needs assisting with Weight Loss, High Blood Pressure, High Cholesterol, Type 2 Diabetes, lowering or getting off the medications related to these diseases? 


That is what I do as a Health Coach -  I assist people in losing weight!!  Let me know if you or someone you love needs help.

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