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     FITNESS TIPS FOR 4/15/2004 

40-30-30 Fat Burning Nutrition Diet Meal Plan Recipes 

Honey Barbecued Chicken Breasts  
Servings: 4 Serving size: 1 serving Preparation time: 20 minutes  

1 cup ketchup 
3 tablespoons lemon juice 
1 tablespoon Worcestershire sauce 
2 tablespoons honey 
2 tablespoons canola oil 
1 teaspoon garlic clove, minced 
1 teaspoon ginger, ground  
20 ounces chicken breast (boneless, skinless) 
4 cups broccoli 
1/4 head of lettuce 
1 cup mushrooms, sliced 
1/2 large green pepper, diced  
8 tomato slices  
8 tablespoons fat-free Italian dressing  
Combine ketchup, lemon juice, Worcestershire sauce, honey, oil, garlic,
 and ginger; bring to a boil, stirring frequently; reduce heat and simmer 
2 minutes. Remove from heat, set aside.  
Spray grill rack with non-fat cooking spray. Place chicken on grill, cover, 
and cook for 5 minutes, turning frequently. Brush chicken with ketchup 
Grill for an additional 12 minutes, or until done, turning and basting 
frequently with remaining ketchup mixture.  
When chicken is finished cooking, transfer to a large serving platter. 
In advance, steam broccoli.  
Prepare salad with lettuce, mushrooms, pepper, and tomato slices.  
Serve 1 cup of broccoli topped with 1 tablespoon of Italian dressing, 
a small dinner salad topped with 1 tablespoon of Italian dressing, and 
a 5-ounce chicken breast, per person.  

Nutritional information per serving  
% Calories from fat: 26.2 %  
Calories: 372.4 cal 
Protein: 26.1 g 
Carbohydrates: 35.6 g 
Total Fat: 9.7 g 
Saturated Fat: 1.1 g 
Mono-Unsaturated: 4.6 g 
Poly-Unsaturated: 2.8 g

Sweet & Sour Chicken  
Servings: 4 Serving size: 1 meal Preparation time: 20 minutes  

1/3 cup low-sodium soy sauce 
1/4 cup lemon juice 
3-1/2 tablespoons honey 
1-1/2 teaspoons cornstarch  
1 tablespoon water  
2 tablespoons canola oil 
26 ounces chicken breast (skinless, boneless)  
1/4 cup onion, minced  
2 pieces garlic clove, minced  
2 medium green peppers, diced 
1 cup broccoli 
1 medium carrot 
2 cups brown rice  
1 cup low-fat, cottage cheese  
In a small bowl, combine soy sauce, lemon juice, and honey. Mix well 
and set aside.  
In another small bowl, combine cornstarch and water, mix well. In a 
large non-stick skillet or wok, heat 2 teaspoons of oil over 
medium-high heat until hot and stir-fry chicken (1-inch cubes), until 
cooked through (about 4 minutes).  
When finished, set chicken aside on plate and cover with foil to keep
warm. Put remaining oil in skillet, add onions and garlic, and stir-fry 
for 15 seconds.  
Add peppers, broccoli, and carrots. Stir-fry for 3 minutes. Add soy 
sauce mixture. Bring mixture to a boil. Return chicken to skillet. Stir 
in cornstarch mixture. Cook, stirring constantly, for 1 minute.  
Serve immediately over 1/2 cup of brown rice and with 1/4 cup of 
cottage cheese, per person.  

Nutritional information per serving  
% Calories from fat: 20.6 %  
Calories: 531.2 cal 
Protein: 40.4 g 
Carbohydrates: 53.4 g 
Total Fat: 10.8 g 
Saturated Fat: 1.7 g 
Mono-Unsaturated: 5.0 g 
Poly-Unsaturated: 3.0 g 

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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