Protein

Protein Shake
|

Protein Shake

Protein Shakes with ITK are mixed according to the instructions on the back of each container. Our main concern is that the following nutritional content is adhered to: 200 calories 20-30 grams Protein Less than 10 grams Sugar INGREDIENTS 1 or 2 scoops of Protein Powder 4 – 8 ounces of water based on taste…

Devil Eggs with Tuna
| | | | |

Devil Eggs with Tuna

Prep Time: 30 minutes Servings: Serves 4-6 INGREDIENTS 1 can or pouch (5 oz) Tuna, drained and flaked 6 large hard boiled egg, peeled and halved lengthwise 2 tablespoons mayonnaise 1 teaspoon Dijon mustard 1 teaspoon lemon juice 2 cloves garlic, minced 1/2 teaspoon dill weed 1/8 teaspoon Tabasco sauce (optional) DIRECTIONS Combine tuna, egg yolks, mayonnaise,…

| |

Asian Tuna Salad

Prep time: 20 minutes Yield: Serves 2-4 INGREDIENTS 10-12 ounces of canned white tuna packed in water, drained 8-10 small radishes, cut into wedges 1 large carrot, shredded 1 clove garlic, smashed and minced 1 teaspoon minced ginger Chili pepper flakes 2 Tbsp vegetable oil 1 teaspoon dark sesame oil 3 Tbsp seasoned rice vinegar (or plain…

|

Chicken & Broccoli Stir Fry

INGREDIENTS 2 teaspoons sesame seeds3 tablespoons light soy sauce, optional Tamari1 tablespoon honey2 teaspoons lemon2 tablespoons sesame oil1 tablespoon cornstarch or flour 1 tablespoon extra-virgin olive oil1.25 pounds chicken breast filets, cubed1 medium onion, coarsely chopped1 (1-inch) ginger root, peeled and finely chopped2 cups broccoli florets1/4 teaspoon black pepper 4 SERVINGS Instructions Whisk together soy…

Diced Chicken Breast With Escallion & Onions
| |

Diced Chicken Breast With Escallion & Onions

3 oz Cooked Chicken Breasts1/ 2 cup TomatoesYellow Bell Peppers1 Chopped Purple OnionMushroomsSweet Potato cubes (optional)Herbs to taste This can be used as a base to make a chicken salad as well as a chicken wrap and served with broccoli and lettuce  PREPARATION INSTRUCTIONS 1.Heat 1/4 teaspoon olive oil in a frying pan 2. Add…

| | | |

Chicken Wrap

INGREDIENTS 2-3oz Chicken Breast3 Cups Lettuce3 Grape TomatoesYellow Bell Pepper3 Olives1 Tbsp Cilantro1 Tbsp Cranberry JuiceLow carb wrap DIRECTIONS 1. Measure 2-3 ounces cooked and diced chicken breast slices.2. Place 1-1.5 cups lettuce on the low carb wrap, along with the prepared or left over chicken. 3. Add tomatoes, bell pepper and olives4. Sprinkle a 1/2…