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	Wild Rice Supreme 2 servings 137 calories, 4 grams of protein, 29 grams of carbohydrate, 20 milligrams sodium 2 cups of water 3 tbs. brown rice 3 tbs. wild rice 1/4 tsp. onion flakes Dash of thyme, crumbled bay leaf, paprika 1/4 cup of mushrooms, sliced 1 green onion, chopped 1/4 cup of celery, sliced 1 1/2 tsp. dry white wine 1 1/2 tsp. lemon juice Instructions: In a small sauce pan, mix the following and bring to a boil: water, onion flakes, herbs. Add brown and wild rice. Cover and let simmer at a reduced heat for 45 minutes. While rice is cooking, cook mushrooms, green onion, and celery in onion for 10 minutes, stirring occasionally. When rice is ready, mix with mushroom mixture, stir in lemon juice and serve. Dill Tuna Salad 2 servings 158 calories, 21 grams of protein, 7 grams of carbohydrate, 1 gram of fat, 158 milligrams sodium 1, 7 ounce can of water packed, low sodium tuna (rinsed and drained) 1/4 cup of chopped fresh dill 1/4 cup of chopped celery 2 tbs. chopped fresh parsley 1/4 cup nonfat yogurt 1/2 tsp. low sodium Dijon mustard Pepper Instructions: Combine all ingredients into a mixing bowl. Serve on lettuce, pita bread, Rykrisp, baked potato, pasta or rice. Lemon Tarragon Chicken 2 servings 243 calories, 29 grams of protein, 22 grams of carbohydrate, 2 grams of fat, 74 milligrams sodium 2 skinless, boneless chicken breasts 2 tbs. sherry 2 tbs. lemon juice 1/4 tsp. dried tarragon 1 onion, quartered 2 tbs. fresh parsley, chopped 1/2 lemon Dash of pepper and garlic powder Instructions: Marinate chicken in the sherry, lemon juice and tarragon. Keep overnight in a covered bowl in the refrigerator. Remove the chicken from the marinade, keep the liquid. Broil the chicken for 10-15 minutes. Preheat oven to 375 degrees. Arrange onion quarters on a baking dish, place the chicken breasts on top. Pour in the remaining marinade. Sprinkle with pepper and garlic powder. Bake uncovered in oven for 1 hour. Baste occasionally. Garnish with lemon and parsley. Chicken 'n Fruit Lettuce Wraps 2 servings 241 calories, 30 grams of protein, 16 grams of carbohydrate, 6 grams of fat, 101 milligrams sodium 1/2 lb. skinless, boneless chicken, cooked 2 tbs. sunflower seeds 2 tbs. dried fruit bits 2 tbs. celery, sliced 1/3 cup of nonfat yogurt Fresh iceberg lettuce leaves Instructions: Dice chicken and place into mixing bowl. Combine with sunflower seeds, fruit bits, celery and yogurt. Spread a little chicken mixture on a lettuce leaf and roll up tightly. Repeat until the mixture is gone. Serve immediately or roll the chicken wraps in plastic wrap for later use. Amplify Protein Recipes Peanut Butter Shake 6 oz. Water Handful of Ice Cubes 1-2 Scoops of Amplify (Banana, Chocolate, or Vanilla) 1 tsp. of Peanut Butter Strawberry Smoothie 2 Scoops of Amplify Vanilla (or Strawberry) Protein 1 cup of fat-free Strawberry Frozen Yogurt 5 Whole Frozen Strawberries Peppermint Candy 2 Scoops of Amplify Chocolate 1 c. sugar free Vanilla Ice Cream 1 c. of non-fat milk Splash of peppermint extract Banana Blast 8 oz. Ice Cold Water ½ banana (frozen) 2 Scoops of Amplify Protein (Strawberry, Banana or Vanilla) Chocolate O.D. 8 oz. Ice Cold Water 2 Scoops Chocolate Amplify 1 tsp. Cocoa Powder 1 Tbsp. Heavy Whipping Cream Weight Gainer (For Bodybuilders) 10 oz. Ice Cold Water 2 Scoops Chocolate Amplify 1 Scoop Xplode 1 tsp. Peanut Butter ½ Banana (frozen) 1 hand-full of Ice Cubes

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