Ornish Diet Soups and Salads

Fresh Tomato Soup

Serves 4, Serving Size: 1 cup
77.5 Calories 1.2g Fat 0mg Cholesterol 17.1g Carbohydrate 3.1g Protein 30.mg Sodium (with no salt added)

Ingredients:

• 4 pounds Fresh tomatoes, peeled, seeded, and coarsely chopped
• 1/2 cup Vegetable Broth
• 1/4 cup Chopped onion
• Salt

1. In a medium nonreactive saucepan, combine tomatoes, broth, onion, and salt to taste.
2. Bring to a boil over high heat.
   
3. Reduce heat to moderate and cook until onion is tender, about 15 minutes.

Moroccan Bean Soup

Serves 8

Nutritional Analysis Per Serving:
Calories 301 Dietary Fiber 20g
Total Fat 1.5g Sugars g
Saturated Fat 0g Protein 20g
Cholesterol mg Vitamin A 0%
Total Carbohydrate 55g Vitamin C 0%
Sodium 375mg Calcium 0%
Iron 0%

Ingredients:

• 1 cup Kidney beans, canned, drained, rinsed
• 1 cup cooked Black Beans
• 1 cup Chickpeas, canned, drained, rinsed
• 1 cup cooked Great Northern Beans
• 1 cup Lima Beans (frozen)
• 1 cup Lentils, dry, rinsed
• 1 cup Split Peas, rinsed
• 1# Diced Canned Tomatoes
• 2 Tbsp. Lemon Juice
• ½ tsp. Ground Ginger
• ½ tsp. Turmeric
• ½ tsp. Cumin
• ½ tsp. Ground Cinnamon
• ¼ tsp. Black Pepper
• 1 bunch Fresh Cilantro, chopped
• 8 leaves Fresh Mint, chopped
• ¼ tsp. Cayenne Pepper
• 1 tsp. Paprika

Recipe Directions:

1. Combine all beans in large pot and add water to cover.
2. Add onions, tomatoes, lemon juice and spices.
3. Heat to boiling, then reduce to simmer.
4. Simmer, covered, 1 hour until beans are tender.
5. Stir in cilantro, mint, cayenne and paprika and simmer 15 minutes.

Quick Black Bean Soup

Serves: 4 - Serving Size: 1 1/2 cups
164 Calories 0.7g Fat 0mg Cholesterol
32.5g Carbohydrate 8.6g Protein 578.0mg Sodium

Ingredients:

• 1 c. Diced onion
• 2 cloves Garlic, minced
• 1 1/4 c. Vegetable Broth, or more to taste, homemade or store-bought
• 2 cans Black beans 15 oz.
• 1 can Diced tomatoes 15 oz.
• 1 c. Diced peeled russet-type baking potato
• 1/2 tsp. Dried thyme
• 1/2 tsp. Dried cumin
• 1/2 tsp. Tabasco sauce, or to taste
• Garnishes: Diced red onion or green onion, minced cilantro or parsley

Recipe Directions:

1. Combine onion, garlic, and 1/4 cup vegetable broth in a large pot.
   
2. Bring to a simmer and simmer until onions are softened, about 5 minutes.
   
3. Add 1 cup of broth, black beans with their juice, tomatoes, potatoes, thyme, and cumin.
   
4. Bring to a simmer, cover, adjust heat to maintain a simmer, and cook until potatoes are tender, about 25 minutes.
   
5. Thin soup if necessary with a little more vegetable broth.
   
6. Add Tabasco.
   
7. Taste and adjust seasoning.
   
8. Serve hot, topping each portion with some of the onion and herbs, or pass the garnishes separately at the table.

Arugula Salad with Corn and Red Onions

Serving size: 2 cups Serves 4
76.5 Calories 0.72 g Fat 0 mg Cholesterol
17.0 g Carbs 3.8 g Protein 87.5 mg Sodium

Ingredients:

• 4 c. Mixed baby salad greens
• 1 bunch (4 oz.) Arugula, stems removed
• 1 1/2 c. Corn, fresh or thawed frozen kernels
• 1/2 Red onion, thinly sliced
• 2 T. Seasoned rice vinegar
• 1 T. Nonfat bottled Italian salad dressing

1. In a medium bowl, combine mixed greens, arugula, corn, red onion, vinegar, and nonfat dressing.
   
2. Toss gently to coat all ingredients with dressing.
   
3. Serve immediately.

Cauliflower Salad

Ingredients:

• 1/2 head Cauliflower
• 1 bunch Broccoli
• 1-2 Carrots
• 4-6 Green Onions with Tops
• 1/2 bag Veggie Shreds
• 1/2 Cup Golden Grapes

Chop up all vegetables and mix together.

Dressing

• 1 Cup Fat Free Mayonnaise
• 1 -2 T. Vinegar (or Rice Vinegar)

1. Mix the dressing ingredients. May sweeten with artificial sweetener to taste.
2. Pour over vegetables and refrigerate.

Eggless Salad

Yield: 10 - 1/2 cup servings

Ingredients:

• 2 pounds Soft Tofu
• 1/2 cup Fat-free Mayonnaise
• 3 tbsp. Dijon Mustard
• 1 tsp. Cayenne
• 1/2 tsp. Turmeric
• 2 tbsp. Chopped flat-leaf parsley
• 1 tbsp. Chopped Fresh Dill
• 1/2 cup Diced Green Onions
• Salt & Pepper To Taste

Recipe Directions:

1. Place the tofu in a mixing bowl and mash with a wooden spoon.
2. Mix in the remaining ingredients and combine well.
3. Chill slightly, then serve on a bed of mixed greens, on crackers , or as a sandwich.
   

Gazpacho Salad

Serves 5

Nutritional Analysis Per Serving:
Calories 22 Dietary Fiber 1g
Total Fat 0.2g Sugars g

Ingredients:

• ½ cup Low Sodium Vegetable Broth
• ¼ cup Red Wine Vinegar
• 2 Tbsp. Lemon Juice
• ¼ tsp. Pepper
• ½ tsp. Garlic, minced
• 2 cups Diced Tomatoes
• 2 cups Diced Cucumbers
• 1 cup Green Pepper, diced
• ½ cup Chopped Red Onion

Recipe Directions:

1. Shake together: broth, vinegar, lemon juice, pepper and garlic.
2. Pour over vegetables.
3. Mix.
4. Cover and refrigerate 1 to 2 hours to blend flavors.

Grapefruit & Black Bean Salad

Serves: 4
Nutritional Analysis Per Serving :1/2 cup
Calories 70 Dietary Fiber 2g
Total Fat 0g Sugars 7g
Saturated Fat Protein 3g
Cholesterol 0mg Vitamin A 8%
Total Carbohydrate 15g Vitamin C 60%
Sodium 5mg Calcium 4%
Iron 4%

Ingredients:

• 1 cup Grapefruit Segments
• 1/2 Tomato, diced
• 1 small Cucumber, diced with peel
• 1/4 cup Red Onion, diced
• 1/2 cup Cooked Black Beans
• 2 Tbsp. Fresh Chopped Cilantro
• 1 Tbsp. Fresh Mint (optional)

Recipe Directions:

1. Cook black beans.
   
2. Drain and rinse.
   
3. Combine with other ingredients.

Pepper Slaw

Serves: 8
Nutrition Facts per ½ cup:
<1g>

2 3/4 c. Green cabbage,shredded

1 c. Purple cabbage, shredded

1/2 c. Green pepper, diced

1/4 c. Carrots, shredded

2 T. Granulated sugar

1/4 c. Cider Vinegar

1/2 T. Water

1/2 T. Ground black pepper

Recipe Directions:

1. Fill a large bowl with ice-cold water, and soak the cabbage for 30 minutes. Drain well.
2. Toss cabbage in another large bowl with peppers and carrots.
3. Whisk together sugar, vinegar, water and pepper. Pour dressing over vegetable mixture and toss well.
4. Refrigerate slaw for at least 2 hours before serving.

Quinoa Vegetable Salad

Serves = 1/2 cup (yields 2 quarts)

Nutritional Analysis Per Serving:
Calories 109 Dietary Fiber 2.8g
Total Fat 1.6g Sugars g
Saturated Fat g Protein g
Cholesterol mg Vitamin A %
Total Carbohydrate g Vitamin C %
Sodium 53mg Calcium %
Iron %

Ingredients:

• 1 cup Uncooked Quinoa
• 2 cups Low Sodium Vegetable Broth
• 2 Ripe Tomatoes, diced
• 1 large Cucumber, diced
• 1 cup Celery, diced
• 1 cup Fresh Parsley, chopped
• 1 cup Fresh Mint Leaves, chopped
• ½ cup Fresh Carrots, shredded
• 4 Green Onions, chopped
• 1 clove Garlic, minced
• ½ cup Fresh Lemon Juice

Recipe Directions:

1. Rinse the quinoa in a medium strainer; drain.
2. Place in a kettle with the vegetable broth and bring to a boil.
3. Reduce the heat, cover, and simmer for 10 to 15 minutes, or until all the water is absorbed. Transfer the quinoa to a large bowl.
4. Add the tomatoes, cucumber, celery, parsley, mint, carrots, green onions, and garlic.
5. Toss with the lemon juice.
6. Chill at least one hour before service.

Ornish Diet Side Dishes

Baked Artichoke

Ingredients:

• 2 - 14 ounce cans of quartered artichoke hearts - drained
• ½ cup grated fat-free parmesan cheese
• ¼ cup grated fat-free mozzarella cheese
• ¾ cup fat-free mayonnaise
• l tablespoon honey mustard
• ½ teaspoon ground black pepper
• ½ teaspoon garlic salt

Recipe Directions:

1. Place ingredients in a food process or blender and process until chunky.
2. Coat a small casserole dish with non-stick cooking spray.
3. Place artichoke mixture in the dish, top with a sprinkle of parmesan, cheddar or mozzarella cheese, a touch of parsley and a touch of dill.
4. Bake at 350 degrees F. for 25 – 30 minutes or until cheese is golden brown.
5. Serve with sliced wheat pita bread or fat-free wheat crackers.

Bruschetta Florentine

Ingredients:

• 1 package (10 oz.) Frozen chopped spinach, thawed and squeezed dry
• 1 cup shredded Nonfat or soy mozzarella cheese
• 3/4 cup Chopped plum tomatoes (about 2 1/2 medium)
• 2 tbsp. Finely chopped onion
• 1 tbsp. Finely chopped fresh basil
• 1 tsp. Crushed fresh garlic
• 4 - 1 Whole-wheat submarine sandwich rolls, each 6" long or
• Loaf french bread, 24" long

Recipe Directions:

1. Combine the spinach, mozzarella cheese, tomatoes, onions, basil and garlic in a medium-sized bowl and stir to mix. Set aside.
2. Slice each roll into 12 (1/2 inch) slices. If you are using French bread, slice the French bread into 48 (1/2 inch) slices. Arrange the slices on a baking sheet and bake at 300 degrees for 15 minutes, or until crisp and lightly browned.
3. Spread each slice with 1 slightly rounded tablespoon of the spinach mixture. Increase the oven temperature to 400 degrees and return appetizers to the oven for 15 minutes, or until the cheese is melted.

Citrus Tofu

Serves 4

Ingredients:

• 4 oz. Tofu, diced in ¼ inch pieces
• ¼ cup Orange Juice
• ¾ tsp. Lime Juice
• ¼ tsp. Lite Soy Sauce
• 1 Tbsp. Shredded Carrots
• 1 Tbsp. Red Onion
• 1 Tbsp. Green Pepper, diced
• 1/3 tsp. Fresh Ginger, minced
• ½ tsp. Grated Orange Peel
• 1/3 Tbsp. Fresh Basil
• ¼ cup Green Beans, cut in ½ inch pieces
• 1 Tbsp. Corn
• 1 1/3 cup (dry volume) Whole Wheat Spiral Noodles

Recipe Directions:

1. Cook noodles according to package directions. Drain.
2. Toss tofu with soy sauce, orange and lime juices.
3. Add remaining ingredients. Toss and refrigerate till service. Keep cold (below 41 degrees) for service.

Flax Muffins
Serves: 18

Nutritional Facts per muffin:
Calories 120 Total Fat 2.5g
Saturated Fat 0g
Cholesterol 0mg Sodium 220mg Total Carbs 23g Dietary Fiber 3g
Sugars 10g Protein 4g Vitamin A 25% Vitamin C 4% Calcium 4% Iron 8%

Ingredients:

• 1/2 c. Whole Wheat Flour
• 1 c. All Purpose Flour
• 3/4 c. Ground Flax
• 3/4 c. Oat Bran
• 1/2 c. Brown Sugar
• 2 tsp. Baking Soda
• 1 tsp. Baking Powder
• 1/4 tsp. Salt
• 2 tsp. Cinnamon
• 1 1/2 c. Grated Carrots
• 1 c. Pineapple Tidbits, drained
• 1/2 c. Raisins
• 1/3 c. & 1 T. Egg Substitute
• 2 T. Unsweetened Applesauce
• 1 tsp. Vanilla
• 1 c. Skim Milk
• 1 T. Lemon Juice

Recipe Directions:

1. Mix dry ingredients.
   
2. Stir in carrots, pineapple and raisins.
   
3. Combine egg substitute, milk, lemon juice, applesauce and vanilla in a separate bowl.
   
4. Add liquids to dry ingredients, stir until moist (batter will be lumpy).
   
5. Bake at 350° for 15-20 minutes. Take out of pan as soon as possible to cool.

Football Beans

Ingredients:

• 1/4 Cup Cider Vinegar
• 1/4 Cup Yellow Mustard
• 3/4 Cup Ketchup
• 1/2 Cup Fat Free Italian Dressing
• 1 Tablespoon Garlic Powder
• 1 Tablespoon Black Pepper
• 1 Large Green pepper (chopped)
• 1 Large Onion (chopped)
• 3 cans Bush's Vegetarian Baked Beans

Recipe Directions:

1. Combine all ingredients and bake for 100 minutes (stir at 60 minutes)

Indian Rice

Serves 6

Ingredients:

• 6 oz. dry Brown Rice
• ¾ tsp. Minced Garlic
• ½ cup Diced Onion
• ½ tsp. Ground Cumin
• ¼ tsp. Ground Coriander
• ¼ tsp. Ground Cayenne
• 1 ½ tsp. Curry Powder
• 1 cup Green Beans, French Style
• 1/3 cup Broccoli Florets
• ¾ cup Fresh Spinach
• ½ cup Diced Fresh Cucumber
• ½ cup Diced Fresh Tomato

Recipe Directions:

1. Cook rice in seasonings and water.
2. Add green beans, broccoli and spinach and heat until vegetables are al dente.
3. Mix cucumbers and fresh tomatoes.
4. Garnish with cucumber, fresh tomato mix during service.

Serving is 6 oz. volume.

Praline Sweet Potato Casserole

Serves 10

Ingredients:

• 4 cups cooked, mashed sweet potatoes
• 3 TBSP Smart Squeeze
• 1/3 cup orange juice
• ¼ cup brown sugar
• 2 tbs. Brandy
• ½ tsp. ground ginger or 1 tsp. freshly grated ginger
• 1 tsp. salt
• 1/8 tsp. pepper
• 1 tsp Grated orange peel (more if preferred)
• ½ tsp. Cinnamon

Topping

• 1/3 cup brown sugar
• ½ tsp. cinnamon

Recipe Directions:

1. Combine all ingredients.
2. Mix well with an electric beater.
3. Pour into a 2 quart casserole dish sprayed with Pam.
4. Spread with praline topping.
5. Combine all ingredients and mix until well blended.
6. Bake at 350 F. for 30 minutes.

Roasted Peppers
Ingredients:

• Red, Yellow, or any thick, meaty pepper
• Fresh Mint, Chopped
• Fresh Garlic, Chopped
• Pinch Thyme
• Pinch Basil
• Pinch Oregano
• Pinch Salt

Recipe Directions:

1. Cut peppers in quarters or roast whole if you choose.
2. Place peppers on grill, top of stove, broiler or char-broiler to roast.
3. Remove blackened skins from peppers – do not run under water.
4. Combine peeled pepper and any juice in plastic bag with garlic and mint.
5. Keep in bag for 10-15 minutes. This will steam and save any juice.
6. Add basil, thyme, oregano, and salt and let sit for 24 hours.

Sweet and Sour Succotash

Ingredients:

• 1/2 bag Lima Beans
• 1/2 bag Corn (frozen)
• 1 can Garbanzo Beans (drained)

Recipe Directions:

1. Cook Lima Beans and Corn together when they are done, drain in a colander.
2. Add red pepper, onions, garlic, parsley, basil, cilantro, and oregano to taste.
3. To make dressing, combine 1/4 to 1/2 cup Rice vinegar with artificial sweetener, black pepper and red pepper to taste.

Sweet Potato Soufflé

Serves 6-8

Ingredients:

• 3 cups mashed, peeled, cooked sweet potatoes (about 2 large)
• ¼ cup brown sugar (or tbs. brown sugar and ½ tsp. Sweet ‘N Low Brown)
• 4 Egg Beaters, beaten
• ¼ cup light rum (or 1 tsp. rum extract)
• ½ to 1 tsp1 cinnamon

Recipe Directions:

1. Preheat oven to 350 degrees.
2. Combine mashed sweet potatoes with the rest of the ingredients.
3. Beat well with a hand mixer.
4. Fold into a 2-quart baking dish that has been sprayed with a non-fat cooking spray.
5. Bake for 45-50 minutes or until a knife inserted into the center comes out clean and top is firm and golden brown.

Tabouleh Couscous

Serves 12

Nutritional Analysis Per Serving:
Calories 90 Dietary Fiber 3g
Total Fat .5g Sugars 1g
Saturated Fat 0g Protein 3g
Cholesterol 0mg Vitamin A 15%
Total Carbohydrate 18g Vitamin C 25%
Sodium 25mg Calcium 4%
Iron 10%

Ingredients:

• 2 cups Water
• 1 ½ tsp. Low Sodium Vegetable Base
• 1 ½ cups Whole Wheat Couscous, dry
• ¼ cup Diced Fresh Tomatoes
• ¼ cup Diced Onion
• 1 cup Chopped Fresh Parsley
• 1 cup Fresh Mint, chopped
• ½ cup Corn, frozen, thawed
• 1 tsp. Minced Garlic
• 1 Tbsp. Fresh Lemon Juice

Recipe Directions:

1. Bring vegetable broth and lemon juice to a boil in a large saucepan; stir in couscous.
2. Cover, remove from heat, and let stand 5 minutes.
3. Fluff with a fork, and cool quickly to 41 degrees or below.
4. Stir in chopped tomato and remaining ingredients.

Vegetables with Rice

Ingredients:

• 4 pattys soy sausage
• 1 large onion (diced)
• 1 package frozen pepper stir fry
• 1 package frozen broccoli
• 1 can diced tomatoes
• to taste salsa
• ½ to 1 cup water

Recipe Directions:

1. Grated fat free cheddar cheese.
2. Cut sausage in small cubes and cook sausage with diced onion.
3. Add peppers, broccoli, and tomatoes.
4. Add water for desired moisture.
5. Add salsa for taste.
6. Sprinkle fat free cheddar cheese prior to serving.
7. Cook brown rice and serve with vegetable mixture.
   

Black Bean and Corn Salsa

Serves: 8

Calories: 90 Sugars: 3g
Total Fat: .5g Protein: 5g
Total cholesterol: 0mg Vitamin A: 6%
Sodium: 0mg Vitamin C: 25%
Total carbohydrate: 19g Calcium: 2%
Dietary fiber: 4 g Iron: 6%

Ingredients:

• 3/4 cup and 2 tbsp. Black beans dry
• 2 cups Corn, frozen, thawed
• 1 large Red tomato, fresh, diced
• 1 Green pepper, diced
• 1/3 Cup Fresh cilantro, diced

Recipe Directions:

1. Soak black beans overnight. Rinse and cook.
2. Mix with corn, fresh diced tomatoes, green peppers, and cilantro.
3. Keep cold for service.

Black Bean Sauce

Serving size: about 1/3 cup Makes 3 cups
66 Calories 0.4 g Fat 0 mg Cholesterol
12.8 g Carbs 3.8 g Protein 208.7 mg Sodium (with no salt added)

Ingredients:

• 1/2 c. Onion, diced
• 1 tsp. Garlic, minced
• 1 (15 oz.) can Black beans
• 1 (15 oz.) can Tomato sauce
• 1/2 tsp. Ground cumin
• 1 tsp. Ground coriander
• 1 tsp. Chili powder

1. In a saucepan, combine onion, garlic, and 1/4 cup water.
   
2. Bring to a simmer and simmer until liquid evaporates and onion is transparent, 3 to 5 minutes.
   
3. Stir in black beans with their liquid, tomato sauce, cumin, coriander, and chili powder.
   
4. Simmer, covered, until flavors are blended, 15 to 20 minutes.
   
5. Stir occasionally to prevent sticking; thin if needed, with a little water.
   
6. Season to taste with salt and pepper.

Spicy Ginger Orange Sauce

Ingredients:

• 2 c. Vegetable broth
• 2 T. Soy sauce
• 2 c. Orange juice
• Alter to taste Tien Tsin Peppers (chopped)
• 1 T. Ground ginger
  

1. Thicken with corn starch.
   
2. Add 2 tablespoons of brown sugar to sweeten with one quart of sauce.
   
3. Simmer 20 minutes.
   
4. Sauce is good for stir fries.

Spinach Dip

Serves: 4 cups dip
Nutritional Analysis Per Serving
Calories Dietary Fiber g
Total Fat Sugars g
Saturated Fat g Protein g
Cholesterol mg Vitamin A %
Total Carbohydrate g Vitamin C %
Sodium mg Calcium %
Iron %

Ingredients:

• 1 package (10 oz.) Frozen chopped spinach, thawed and squeezed dry
• 1 container (16 oz.) Fat free sour cream
• 1 cup Fat free mayonaise
• 1 package Knorr vegetable recipe mix
• 1 can (8 oz.) Water chestnuts, drained and chopped (optional)
• 3 Green onions, chopped (optional)

Recipe Directions:

1. Combine all ingredients and chill. Serve with your favorite dippers.

Beets and Carrots with West Indian Spices

Ingredients

• 1 pound beets (about 4 medium)
• 1 pound carrots sliced
• 2 tablespoons ginger root grated fresh
• 1/2 cup brown sugar
• 1/2 cup orange juice
• 1/4 cup cider vinegar
• 1 x orange zest grated
• 1/2 teaspoon cinnamon ground
• 1/2 teaspoon mace

Directions

1. Wash the beets well and cut off the leaves, leaving an inch or so of stem.
2. Cover with cold water, bring to a boil and simmer, covered until tender, about 40 minutes.
3. Drain and cover with cool or lukewarm water.
4. When cool enough to handle, slip off the skins.
5. Cut the beets into slices or chunks.
6. Peel and cut the carrots into slices or chunks, resemling the beets in size and style.
7. Steam or boil in lightly salted water about 5 minutes or until tender but not soft.
8. Drain.
9. Combine the ginger, sugar, orange juice, vinegar, orange zest and spices in a saucepan and bring the mixture to a simmer.
10. Cook until thickened.
11. Simmer the cooked beets and carrots in this sauce for about 5 minutes.

Note: Alternatively, you may bake the beets in a foil-covered pan for about an hour.
When cool, slip off the skins. Cut the beets into slices or chunks.
Since I didn't want to waste the beet tops, I sliced the green beet tops and steamed them and when I combined the sauce with the cooked beets and carrots, I also added the steamed beet tops.

LOW CARB PEANUT BUTTER & CHOCOLATE BROWNIE TREAT

2 ounces cream cheese
1 tablespoon natural peanut butter
1 tablespoon butter
1 egg
1 teaspoon vanilla extract
2 tablespoons granular Splenda or equivalent liquid Splenda
1 tablespoon cocoa

Put the first 3 ingredients in a small microwaveable bowl; cook on HIGH 30 seconds until the cream cheese and butter are soft. Beat with a fork until smooth. Add the remaining ingredients and whip briskly with a fork until well blended. Scrape down the sides of the bowl. Microwave on HIGH 2-3 minutes, or until set. Cool or chill before serving.

Makes 1-2 servings

With granular Splenda:
Per Recipe: 499 Calories; 44g Fat; 15g Protein; 12g Carbohydrate; 3g Dietary Fiber; 9g Net Carbs
Per 1/2 Recipe: 249 Calories; 22g Fat; 8g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs

With liquid Splenda:
Per Recipe: 487 Calories; 44g Fat; 15g Protein; 9g Carbohydrate; 3g Dietary Fiber; 6g Net Carbs
Per 1/2 Recipe: 243 Calories; 22g Fat; 8g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

WW Core Multi-grain Muffins

Servings | 12
Estimated POINTS® value per serving | 1

Ingredients
1/2 c uncooked cornmeal
1/2 c uncooked oatmeal
1/2 c uncooked cream of wheat
1/2 c nonfat dry milk
2 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
2 eggs
1/2 c unsweetened applesauce
1 medium ripe banana
1 tsp vanilla extract
1 c chopped apple

Instructions

1. Pre-heat oven to 350 degrees. Prepare 12 muffin tins with muffin papers.
2. Mix all dry ingredients in mixing bowl. In a blender mix eggs, applesauce
3. banana and vanilla until smooth. Combine dry and liquid ingredients. Fold in chopped
4. apples.
5. Drop batter into muffin tins.
6. Bake for 20 minutes or until tops are firm.

The Ornish Diet

Have you ever heard of the Ornish diet? I was watching a program about it yesterday and I have never heard of it. Here is what I could find out about it:

Dean Ornish’s Diet Outline

Meat, poultry, and fish aren’t recommended. The only dairy allowed is fat-free yogurt, milk, fat free cheeses, and egg whites.

Foods not allowed are; all fats, oils, nuts, seeds, avocados, refined carbohydrates (including sugar, white rice, and white flour).

Other than these ‘banned’ foods, the diet allows you to eat all you want without any weighting or measuring. What’s left is predominantly fruit and vegetables, and grains.

What You Can Eat

Ornish counsels that we will find success not by restricting calories, but by watching the ones we eat. He breaks this down into foods that should be eaten all of the time, some of the time, and none of the time.

The following can be eaten whenever you are hungry, until you are full:

* Beans and legumes
* Fruits -- anything from apples to watermelon, from raspberries to pineapples
* Grains
* Vegetables

These should be eaten in moderation:

* Nonfat dairy products -- skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites
* Nonfat or very low-fat commercially available products --from Life Choice frozen dinners to Haagen-Dazs frozen yogurt bars and Entenmann's fat-free desserts (but if sugar is among the first few ingredients listed, put it back on the shelf)

These should be avoided:

* Meat of all kinds -- red and white, fish and fowl (if we can't give up meat, we should at least eat as little as possible)
* Oils and oil-containing products, such as margarine and most salad dressings
* Avocados
* Olives
* Nuts and seeds
* Dairy products (other than the nonfat ones above)
* Sugar and simple sugar derivatives -- honey, molasses, corn syrup, and high-fructose syrup
* Alcohol
* Anything commercially prepared that has more than two grams of fat per serving

That's it. If you stick to this plan, you will meet Ornish's recommendation of less than 10% of your calories from fat, without the need to count fat grams or calories. (The Ornish diet is 10% fat, 20% protein, and 70% carbohydrates. According to his book "Eat More, Weigh Less," the typical American diet is 40% fat, 20% protein and 40% carbohydrates.) To complement the diet, Ornish advocates physical activity and meditation. Ornish suggests eating a lot of little meals because this diet makes you feel hungry more often. You will feel full faster, and you'll eat more food without increasing the number of calories.

Sample Meal Plan

Breakfast
Whole grain cereal with fat-free yogurt
orange juice

Lunch
Baked potatoes stuffed with fat-free cheese and spinach
Broccoli
Potato salad with fat-free dressing
Green salad and fresh fruit

Dinner
Bread with tomatoes and capers
Wholemeal pasta with vegetables
Peaches in wine

Drinks
Water, tea, coffee, skim milk, juices.

Instructions

Step1
Plan to eat an abundance of fresh fruits, vegetables, grains and legumes (such as beans). Small amounts of nonfat dairy products and eggs are allowed. Avoid meat, oils and simple carbohydrates such as sugar, other sweeteners, white flour products and alcohol.
Step2
Stock your pantry with plenty of fat-free foods, including canned products (beans, fruit, soups, vegetable broth and chili); snacks such as rice cakes, popcorn, chips and crackers; whole-grain cereals; pasta and pasta sauce; and fresh fruits and vegetables.
Step3
Add more herbs and spices to your pantry. This will keep your dishes flavorful and interesting. Also, keep plenty of vinegar (rice, balsamic, red and cider) on hand, as it nicely enhances the flavor of any dish.
Step4
Sauté vegetables in vegetable broth, wine or water instead of oil. Substitute broth for water in recipes. This will add more flavor to your meals.
Step5
Think about using tofu and nonfat yogurt in salad dressings (yogurt is also good for sandwiches). These work well in place of mayonnaise. Fresh herbs also make a nice addition to salads.
Step6
Rethink your lunch. Consider dried soup, chili or ramen in place of the traditional sandwich. Or try fat-free soy-based or gluten-based deli slices instead of meat for a sandwich. Also, fat-free dips with vegetables, whole-grain bread and fruit complement any lunch.
Step7
Know that you can still get a delicious meal at a restaurant. Most restaurants, upon request, will prepare fresh steamed vegetables with pasta or rice, leaving off the oil and butter.
Step8
Stock your freezer with healthy frozen meals for the times you are on the go. Life Choice frozen foods, from the makers of Healthy Choice, is an excellent line of tasty, nutritious meals.
Step9
Equip your kitchen with the essentials to make cooking less of a hassle. Be sure to have a nonstick skillet, pot, roasting pan and baking sheet. A blender is always helpful for pureeing, and a food processor is great for chopping.
Step10
Make eating a meditative experience. If you pay attention to each bite, you may find that you enjoy the meal much more, while eating less.

The following are examples of foods that may be eaten as part of the Ornish diet. For a complete listing, consult a qualified healthcare professional or nutritionist.

Beans and legumes: Lentils, kidney beans, peas, black beans, red beans, split peas, soybeans, black-eyed peas, garbanzos, navy beans, etc.

Fruits: Apples, apricots, bananas, strawberries, cherries, blueberries, oranges, peaches, raspberries, cantaloupes, watermelons, pears, honeydew melons, pineapples, tomatoes, etc.

Grains: Corn, rice, oats, wheat, millet, barley, buckwheat, etc.

Vegetables: Potatoes, zucchini, broccoli, carrots, lettuce, mushrooms, eggplant, celery, asparagus, onions, sweet potatoes, spinach, etc.

The following foods are examples that may be eaten in moderation:

Nonfat dairy products: Including skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites.

Nonfat or very low-fat commercially available products: Including whole grain breakfast cereals, Health Valley chili (and many other Health Valley products), Kraft Free nonfat mayonnaise and salad dressings, Guiltless Gourmet tortilla chips, Quaker Oats oatmeal, Nabisco fat-free crackers, Fleishmann's Egg Beaters, Pritikin soups.

The Ornish diet recommends that less than 10% of a person's calories be from fat. The following foods are examples that should be avoided:

Foods to avoid: Meats (all kinds, including chicken and fish); oils (all kinds) and oil-containing products (including margarines and most salad dressings); avocados, olives, nuts and seeds, high-fat or "low-fat" dairy (including whole milk, yogurt, butter, cheese, egg yolks, cream, etc.); sugar and simple sugar derivatives (honey, molasses, corn syrup, high fructose syrup, etc.); alcohol; and any commercially available products with more than two grams of fat per serving.

The Ornish diet is slightly lower in protein than the American average, and lower protein intake has been shown by research to have potential health benefits for Americans. For those worried about the lack of protein in a vegetarian diet, the Ornish program teaches ways to ensure an adequate supply of complete proteins in the diet. Proteins are said to be complete when the body can fully utilize them. They can be obtained by combining grains with legumes (beans) or grains with nonfat dairy products. For instance, complete proteins in the Ornish diet are obtained by combining rice and beans, tofu and rice, pasta and beans, baked beans and wheat bread, or oatmeal with nonfat yogurt over the course of a day. Egg whites are another source of protein on the Ornish diet.

HOW TO ORDER WHEN YOU EAT OUT:

Dr. Ornish provides those who attend his retreats with a wallet card to show to waiters and chefs. Most actually will not bother to read it and a few cannot. It is better to know what it says and to tell your waiter directly.

Dear chef, This person is following a special low-fat vegetarian diet. May I have your help in preparing a meal? I have listed the basic cooking guidelines on the reverse side of this card. The diet is based on whole grains, fresh vegetables and fruits, soy products, beans and peas and nonfat (not low fat) dairy products. Thank you very much.

---

Dean Ornish, M.D. Dr. Dean Ornish's Program Meal Preparation Guidelines NO ANIMAL PRODUCTS. May use nonfat milk and egg whites. May use nonfat cheese sparingly. NO ADDED FAT. No oil, butter, margerine. No nuts, seeds, avocado, coconut. May lightly spray with canola oil non stick spray. NO CAFFEINE. No regular coffee or tea. No chocolate or cocoa. May use herbal teas or coffee substitute.

Here are two daily sample menus from the Ornish Diet’s Advantage Ten program.

1.
BREAKFAST Oatmeal with cinnamon and raisins, nonfat yogurt, whole-wheat toast with preserves, orange juice, warm beverage

LUNCH Whole-wheat burrito with vegetarian red beans and seven-grain rice, salsa or chutney, chopped fresh cilantro, tossed green salad

DINNER Spinach Ravioli*, lentil soup with celery, croutons, tossed green salad, poached fruits

2.
BREAKFAST Spice muffins, nonfat cottage cheese, cantaloupe, fruit preserves, warm beverage

LUNCH Lentil, celery and ginger salad with cucumber vinaigrette, eggplant with pita chips, Gazpacho, tossed green salad

DINNER Vegetarian red beans and seven-grain rice, okra and tomatoes, asparagus, green salad, bananas

Spinach Ravioli (8 servings)

• 1 cup tomatoes, peeled, seeded and diced
• One small onion, oven roasted and chopped
• One clove minced garlic
• ½ lb. spinach leaves, blanched and chopped
• ½ cup nonfat cottage cheese
• 2 T. minced fresh basil
• Salt and pepper
• 48 eggless potsticker skins

1. Combine tomatoes, onion, mushrooms and garlic in saucepan.
   
2. Cook until mixture is somewhat dry, set aside.
3. In a large bowl, combine tomato mixture, spinach, cottage cheese, and basil.
   
4. Lay out a single layer of potsticker skins and moisten edges with water.
   
5. Place 1 tablespoon of the spinach mixture into the center of each skin.
   
6. Cover with a second skin and press edges with a fork to seal. Cook ravioli in boiling water for three minutes.

LOW CARB RICOTTA SCRAMBLED EGGS

• 4 large eggs
• 1T chopped fresh chives (I used 2 chopped green onions)
• 1T butter (I used 2T butter)
• 1/2 cup Ricotta cheese (I used large curd cottage cheese)

1. Melt butter in a small skillet. Lightly saute chives in butter.
2. Add eggs and stir until eggs are starting to firm, but still soft.
3. When the eggs are starting to set, add the ricotta and stir gently.
4. Cook just long enough for the ricotta to warm. Divide between 2 plates and add a dash of pepper to each.

4 carbs less a trace of fiber.

WW CORE Corn Cakes

• 1 1/2 - 2 cups cornmeal (not mix)
• 1/2 tsp salt
• 1 small chopped onion
• 1/2 can Niblets yellow corn
• 1 egg
• skim milk

Preheat skillet or pan with butter flavor Pam. Mix all ingredients together, except milk. Add milk until cornbread/pancake consistency. Ladle cakes into skillet (mine made 7). Cook on both sides until golden brown. I was also thinking you could make these Mexican style (like Mexican cornbread). Add garlic powder, ff cheese, ff sour cream, and chopped jalapenos! I MUST try this soon!!!!

LOW CARB Basic White Sauce

• 1/4 cup (1/2 stick) butter
• 1 tsp Thickenthin/Not starch
• 1 cup heavy whipping cream
• 1/4 tsp pepper

1. Over medium/low heat in a saucepan, melt butter. Add Thicken/Thin, stirring until mixture is smooth and bubbly.
2. Remove from heat. Add cream and pepper. Return to heat and bring to a simmer, stirring often.

Makes 1 cup white sauce.

Nutritional information per 1/4 cup: Calories: 510, Carbohydrates: 3 g, Fiber: 0 g, Net Carbohydrates: 3 g, Protein: 2.5 g, Fat: 54 g

WW Core Pancake

Ingredients:

1/2 cup old fashioned oats
1/4 cup ff cottage cheese
1 egg
cinnamon and/or vanilla to taste
splenda to taste

Instructions:

Combine all ingredients. Spray small saute pan with olive oil, add combined ingredients, and grill.

Pancake Topping

Ingredients:

1/2 to 1 cup fresh or frozen fruit (ie blueberries, strawberries, etc)
splenda to taste

Instructions:

* Place fruit and splenda in small sauce pan. Heat until fruitis soft.

* Serve over pancake

LOW CARB Pizza Crust

FLAX PIZZA CRUST
2 carbs per slice

8 ounces cream cheese, softened
3 eggs
16 TBSP or 1 cup Flax Meal, finely crushed
1/4 cup Parmesan cheese
8 ounces mozzarella cheese, shredded
1 teaspoon Italian seasoning
1 teaspoon garlic powder
Toppings

Cut a circle of parchment paper to fit a 14-inch round pizza pan and slightly going up the sides of the pan. Spray the pizza pan with cooking spray to help the parchment stay put. Place the parchment paper in the pan.

Whisk the cream cheese and eggs until smooth. Add the remaining ingredients except the mozzarella until well combined. Stir in the mozzarella. Drop the dough by large spoonfuls all over parchment-lined pan. Cover with two sheets of plastic wrap that have been crossed so
that the entire surface is covered. With a rolling pin, roll the dough to the edges of the pan making it an even thickness. Remove the plastic wrap. With a rubber spatula, push the dough up and away from the edges of the pan by 1/4-1/2". If the dough goes all the way to the edges, it can bubble over in the oven or go under the parchment paper.

Bake at 425º 20 minutes. Let stand 10 minutes or chill several hours.

Add the toppings and bake at 375º about 15-20 minutes longer or until the toppings are bubbly and slightly browned.
Makes 8-12 servings
Can be frozen

Whole Crust: 2751 Calories; 222g Fat; 144g Protein; 80g Carbohydrate;
65g Dietary Fiber; 15g Net Carbs

Per 1/8 Crust: 344 Calories; 28g Fat; 18g Protein; 10g Carbohydrate; 8
g Dietary Fiber; 2g Net Carbs


It has 10 carbs and 8 grams of fiber per slice for a net carb of 2 carbs per slice. Be sure to add any carbs to the total for the toppings you add to your pizza.

WW Core MACKTOWN CHILI

Recipe By :
Serving Size : 0
Preparation Time :0:00
Categories : Beef Chili

3 pounds beef tip round -- cubed
1 14 oz. can fat-free beef broth
1 14 oz. can fat-free chicken broth
1 8 oz. can tomato sauce
1 teaspoon tabasco sauce salt -- to taste

SPICE MIX:
8 tablespoons mild chili powder
2 tablespoons hot chile powder
3 tablespoons cumin
1 tablespoon garlic granules
1 tablespoon onion granules
1/2 tablespoon arrowroot -- optional

1. Brown meat; drain and add to pot with broths and tomato sauce.

2. Stir together ingredients for Spice Mix in a small bowl.

3. Add 75% of the spice mix to pot with meat and sauce; bring to boil; simmer 2 hours. Add tabasco and remaining spices; cook half hour more or until meat is tender. Add salt to taste.

LOW CARB Crock Pot Roast With Sour Cream Gravy

3 lbs. chuck or pot roast
1 tsp salt
1/4 tsp pepper
1 tbsp oil
1/4 c water
1 tbsp. vinegar
1 tsp. dill weed
3 turnips, cut into chunks
1 carrot, sliced
2 ribs celery, sliced
1 lg. onion
1/2 tsp salt
guar gum or xanthan gum in an amount sufficient to thicken sauce
1 c. sour cream
1 tsp. dill seed

Coat roast with salt and pepper. Brown in oil in skillet. Put vegetables in crock pot, sprinkle with salt, and top with roast. Add water and vinegar. Sprinkle dill weed over meat and cook on low for 10-12 hours or high for 6 hours.

To make gravy, pour off 3 tablespoons drippings and heat. Measure remaining drippings, adding water to make 1 cup. Thoroughly whisk in guar gum or xanthan gum until there are no lumps. Add to hot gravy mixture and heat for 1 minute, stirring constantly. Add 1 cup sour cream and dill seed. Heat to boiling.

Serve sauce over meat and vegetables.

Crocked Pineapple Chicken

6 whole chicken breast halves without skin -- skinned and split
1 dash pepper
paprika, to taste
20 ounces pineapple chunks in juice –
1 can tidbits
2 tablespoons Dijon mustard
2 tablespoons soy sauce
1 clove garlic -- minced

Arrange chicken in bottom of crockpot. Sprinkle with pepper and paprika. In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW 7-9 hours or HIGH 3-4 hours. Makes 6 serving.

LOW CARB Low Carb Oven Fried Chicken

2/3 cup almond flour
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dry mustard
1/2 teaspoon celery salt
1 teaspoon paprika
3 1/2 pounds chicken pieces
1/2 cup butter

Combine the flour, salt, pepper, dry mustard, celery salt, and paprika in a brown paper bag. Wash and dry the chicken pieces. Shake the chicken pieces one at a time in the flour mixture. Melt the butter in a shallow baking dish, large enough to hold the chicken in one layer. Arrange the chicken pieces in the dish and turn them once to coat both sides in the butter. Bake at 375 degrees F, uncovered, for 75 minutes, turning once. Remove the chicken to a preheated serving platter. Place the roasting pan over a low heat and add 1 teaspoon xanthan gum to the chicken drippings and butter. Scrape the sediment from the bottom and blend thoroughly. Stir in two cups of hot water and keep stirring until the gravy thickens.

WW Core Crab Bake Au Gratin

Crab Bake Au Gratin

1 lb. imitation crab meat
1/4 cup oatmeal
2 T FF Mayonnaise
1/2 small onion, diced
1 egg, beaten
2 tsp Worcestershire sauce
2 tsp horseradish
2 tsp mustard
1/2 tsp parsley flakes
1/8 tsp tobacco sauce
dash of salt
pepper
1 cup FF shredded cheddar cheese

Preheat oven 350*.

Combine all in bowl and mix well. Place in 8 x 8 glass baking dish
sprayed with Pam. Sprinkle FF shredded cheese on top and bake for 20
minutes.

Serve w/veggies and baked potato.

LOW CARB Mucho Taco Salad

Serves 1 - Approximately 10 total carbohydrates for entire recipe

• ½ pound ground beef
• 1 T onion, chopped
• 1 tsp. minced garlic
• ½ tsp. pepper
• 1 T green chile sauce (optional)
• Half-bag of Romaine lettuce, set aside in large bowl

The 3 following ingredients to be added LAST:

• Handful shredded cheddar cheese
• 1-2 T sour cream
• 2 T tomato sauce

1. Brown ground beef on Medium heat - really break it apart! Once this is done, remove from heat,
2. drain meat thoroughly, & incorporate the onion, garlic, pepper, tomato sauce, & optional green
3. chili sauce - mixing together well. Once combined, add cheddar cheese, & transfer to large salad
4. bowl. Finally, add sour cream & serve quickly!

LOW CARB Kielbasa, Cabbage, and Onions (Crock Pot)

SERVES 3

* cooking spray
* 1/2 small head of cabbage, cored and cut into wedges
* 1/2 medium onion, halved and thinly sliced
* 1/4 teaspoon kosher salt
* 1/4 teaspoon black pepper
* 1/2 cup chicken broth
* 1 1/2 teaspoons brown mustard
* 8 ounces kielbasa, cut into 3-inch pieces

Coat the slow cooker crock with cooking spray. Add all the
ingredients except the kielbasa to the crock, tossing so that the
cabbage is well-coated with the broth and seasonings. Top mixture with
kielbasa.

Cover and cook on LOW for 7 hours; give mixture a good stir,
then cook 1 hour more.

Serving suggestion - Serve this dish with toasted, buttered, low-carb
rye bread. If desired, pass malt vinegar and butter to season the cabbage.

Baked Caramel Oatmeal Muffins

2 Cups dry oatmeal
1 1/2 teaspoons baking powder
1 Cup skim milk
1 egg
1 egg white
1/2 cup unsweetened applesauce
1/2 cup splenda
2 mashed bananas
1 teaspoon cinnamon
1 teaspoon vanilla
6 Tablespoons SF DeVinci Caramel Syrup

Mix dry ingredients, then add in wet ingredients. Pour into muffin
pan. Bake at 350 F for 40 minutes or until knife comes clean.

Makes 12 muffins.

LOW CARB Cream of Broccoli Soup

• 8 cups broccoli florets (about1 1/4 pounds)
• 2 cups low-salt chicken broth
• 1 cup plus 4 teaspoons heavy cream (or whipping cream )
• 3 tablespoons unsalted butter
• Sea salt
• Ground white pepper

1. Steam Broccoli in large pot until tender but still bright green. Set aside 4 small florets for garnish.
2. Combine broth and 1 cup cream in heavy large saucepan and bring to boil.
3. Working in batches, puree broccoli, broth mixture, and butter in blender until smooth, about 45 seconds per batch.
4. Season soup to taste with sea salt and white pepper.
5. Bring soup to simmer, thinning with water if desired. Ladle soup into 4 bowls. Drizzle 1 teaspoon cream over each; garnish with reserved florets.
6. Soup can be made up to 8 hours ahead. Cool slightly, cover, and refrigerate.

Makes 4 servings.

CORE Fried Breakfast Cookies

Here is the basic recipe:

1/2 cup uncooked oatmeal
1/2 cup eggbeaters
1/2 cup fat free cottage cheese
2 Tbs baking powder
1-2 tsp cinnamon (I put in more)
1/2 capful vanilla (I put in more)
2-3 packets Equal (or equivalent of Splenda) to taste (I put in more)

Mix all dry ingredients together. Then add remainder of ingredients to bowl and mix together. It will be like a thick cake batter consistency.

Drop by spoonfuls onto hot skillet that has been sprayed with Butter flavor Pam by dividing into 7-8 cookies. Cook as you would a pancake: when bottom turns golden ,gently flip over to cook the other side.

*other variations: add chopped apples to the mix or place a few blueberries onto each cookie while cooking (before you flip over).

These are great warm, but also good cold. *You can add more eggbeaters to make pancakes, if you wish.

* Omit the cinnamon and vanilla and add some natural coccoa powder. 

LOW CARB Chicken Fajitas A-La-Crock Pot

This is really is good without the tortillas. It can be served on a plate with a couple of romaine lettuce leaves underneath it.

2 pounds boneless chicken
1 onion, thinly sliced
1 red or green bell pepper, sliced
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/2 cup chicken broth
1 Tablespoon fresh lemon juice
8-10 warm tortillas (optional)
1/2 cup cheddar cheese (grated)
lettuce and tomato as desired

Cut chicken across the grain into 1/2 inch diagonal strips. Place in a
slow cooker. Top with onion, bell pepper, and lime.

In a small bowl, combine chili powder, cumin, salt, and broth. Pour
mixture over chicken. Cover and cook on LOW for 6 to 7 hours or until
chicken is tender.

Spoon several slices of chicken mixture with sauce into center of each
warm tortilla. Fold over. Top with nonfat sour cream, cheese, lettuce
and tomatoes. Or serve on a bed of lettuce.

Optional: Add slices of lime along with bell peppers and onions.
Remove Lime before serving.

WW CORE Taco Soup

2 lbs ground beef (I use 3 lbs)
1 can whole kernel canned corn
1 can pinto beans
1 can dark red kidney beans
1 can Diced Rotel Tomatoes with Chilies
2 4-oz cans of Chopped Green Chilies
2 15 oz cans Stewed Tomatoes - diced or chopped. (I add an extra can)
1 packet of Hot Taco Seasonings (like Schilling - I use 1-1/2 packets) .
1 packet of Original Ranch Dressing mix ( I use 1-1/2 packets).
1 large diced onion (I used white - sweeter)
Some Garlic (minced or powder) to taste
12oz water.

** ff grated cheddar cheese ff sour cream and jalepenos on the side.

Cook the beef and onions and garlic completely in a large pan until the onions are translucent. (I boiled this as it is faster easier.)
Drain and set aside in a large bowl or back in the stockpot.
Mix in Taco and Original Ranch packets with the cooked beef and blend well. Place back in the large stockpot. Open up cans and dump into the stockpot...
DO NOT DRAIN !!!. Add water and stir well and simmer for about an hour or so - in order for the tomatoes to lose that acidy taste. - stir occasionally so as the veggies and meat do now settle to the bottom and scorch.

This freezes very well. I normally make a double batch or triple batches and sometimes 4x !

Serve with sliced avacados , ff cheese, ff sour cream and jalapenos on the side. This is a very forgiving recipe - "Play with it" as Aunt B says...
Cilantro is excellent in this -- or used as a garnish with the avacados.

Low Carb Pumpkin Cheesecake Muffins

Atkins Pumpkin Cheesecake Muffins

2 (8 oz.) of cream cheese
1 can pumpkin
1/4 c. granulated Splenda or 1 tsp. Fiberfit (liquid Splenda)
1/4 c. Davinci praline or hazelnut syrup
1/4 c. sour cream
3 eggs
1 tsp. cinnamon
1/2 tsp. ginger
1/4 tsp. cloves

Mix together according to the basic cheesecake muffin recipe. Put about 1 tsp. almond flour (ground almonds) in the bottom of the paper muffin cups. Bake at 350 for 20 minutes and leave in oven with the door open until cooled. Take them out of the muffin papers and refrigerate. If you like pumpkin pie, you will love this recipe.

24 muffins at 2 carbs per muffin

Hope you enjoy these Atkins cheesecake muffins. They really break up the monotony of the Atkins Induction Phase. The original recipe is found on Cream Cheese Muffins .

Hundreds of Lo-Carb Atkins friendly recipes are also available at the Recipe Room . Enjoy and good luck with the Atkins Diet.

WW Core Creamy Pumpkin Soup

Serves 4

1 small onion, chopped
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1 can (29 ounces) pumpkin (puree, NOT pie filling)
2 cups canned low-sodium chicken or vegetable broth (or homemade)
Salt and freshly ground black pepper
1/4 teaspoon cayenne pepper (optional)
1 1/2 cups 1% milk (or use plain soy milk)

In a medium saucepan over a medium high heat, saute onion in olive
oil till translucent--about 3 minutes. Turn down the heat to medium
and add spices and stir for another minute. Add pumpkin puree
(remember--don't use pumpkin pie filling!) and broth. Simmer for 5
minutes. Now add milk and heat for another 5 minutes (don't let it
boil again or it will separate).

Serve with some cornbread and a big green salad.

Per serving: 120 Calories (kcal); 4g Total Fat; (21% calories from
fat); 12g Protein; 19g Carbohydrate, 4g Dietary Fiber; 1mg
Cholesterol; 210mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0
Fruit; 1/2 Fat; 0 Other Carbohydrates

Low Carb Luscious Ricotta Pancakes

• 3 eggs
• 1 cup cottage or ricotta cheese
• 1/4 cup soy protein isolate
• dash salt
• little water

Beat eggs well. Add cottage cheese and beat. Add soy powder and salt. Mix well. Stir in a little water, so the batter is not quite so thick. Heat oil in a frying pan, and when hot, spoon pancake batter in. Spread it around a little so pancakes are not too thick. When bubbly on top, turn, and cook until bottoms are done.

Serves 2 @ 5 carb each

WW CORE MUSHROOM SOUP

6 cups sliced fresh mushrooms, or 3 cans (7 oz.)  mushrooms
1/2  cup finely chopped onion
1/2 cup finely chopped celery
2 teaspoon  healthy oil
1 teaspoon dried Basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups fat free chicken broth
3 cups fat free evaporated milk

In large saucepan, saute' mushrooms, onion and celery in oil until tender;
use extra chicken stock to saute'  the mushrooms in if you find that
2 teaspoons of oil is note enough.
Add the rest of the ingredients and stir till warmed through; do not boil.

Low Carb Fake French Toast

Fake French Toast

Ingredients

2 eggs

4 T ricotta (or cream cheese)

dash cinnamon and nutmeg

2 pkt Splenda

Heat frying pan. Mix all ingredients together. Melt some butter in small frying pan and pour batter in, spreading a little. Brown on one side, and flip, and brown other side.

Serves 1 big eater @ 4 carbs

This tasted more like a pancake than French toast, but was great, especially with maple syrup. if it's difficult to flip, cut the pancake in half.

WW Core Baked Oatmeal

Servings: 4

Ingredients
2 cups quick oats
1 1/2 tsp baking powder
1/2 tsp salt
1 cup skim/ff milk
1/2 cup Egg Beaters
1 mashed banana
4 Tbsp Brown Sugar Twin
1 tsp vanilla
1 tsp cinnamon

Instructions
Preheat oven to 325. Combine dry ingredients and add wet ingredients. Mix it
all up. Pour into a square glass baking dish that has been well sprayed on
sides and bottom with Pam. Bake for about 25 Min. Let cool, cut into servings
and store in the refrigerator or freezer.

Low Carb Mock Pumpkin Cheesecake

Mock Pumpkin Cheesecake

9 total carbs (7 net) for entire recipe

½ cup canned pumpkin
1 (3-oz.) cube cream cheese
1/8 tsp. ground cinnamon
1 packet Splenda

Heat in microwave 40 seconds & enjoy!

WW Core "Creamy" Broccoli Soup

1 medium onion, halved and thinly sliced
2 garlic cloves, thinly sliced
4 cups low sodium vegetable broth
1 1/2 lb broccoli (about 6 cups) florets separated, stems peeled and cut into 1/2 inch rounds
8 oz sliced mushrooms (about 3 cups)

Spray large saucepan with cooking spray. Add onion and cook 7 minutes over medium or until soft, stirring often. Stir in garlic and cook 1 minute more.

Add broth, 2 cups water, broccoli, and mushrooms. Bring to a boil and reduce heat to med low, simmer 15 minutes or until broccoli is tender.

Puree soup in batches in food processor. Return to pot and season with salt and pepper.

Serves 4

Per serving: 77 cal, 6 g protein, 1 g fat, 15 g carb, 714 mg sodium, 4 g fiber, 4 g sugars

LOW CARB BROWNIE MOCK DANISH

2 ounces cream cheese
1 egg
4 teaspoons granulated Splenda or equivalent liquid Splenda
1 teaspoon cocoa
1/2 teaspoon vanilla

In a small, microwaveable bowl, soften the cream cheese on HIGH 30 seconds. Beat well with a spoon until creamy. Add the egg and beat very well until creamy; blend in the remaining ingredients. Use a small rubber spatula to scrape down the sides of the bowl so that all the batter is in the bottom. Microwave on HIGH 30 seconds; rotate the bowl and cook another 30 seconds. If the center still looks too runny, cook another 30 seconds. It may take up to 2 minutes total, depending on your microwave. The center should be a bit soft for the danish filling effect. Immediately, run a small rubber spatula around the danish, then under it to release it from the bowl. If you wait until it cools, it will be stuck to the bowl. Transfer to a small plate. Cool until just warm or cool completely before eating.

Makes 1 serving

With granular Splenda:
Per Serving: 291 Calories; 25g Fat; 11g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs

With liquid Splenda:
Per Serving: 283 Calories; 25g Fat; 11g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs

WW Core Breakfast Cookie

1 cup oatmeal
½ cup fat free plain yogurt
½ teaspoon pumpkin pie spice
1 teaspoon cinnamon
1 teaspoon vanilla
½ cup splenda
1 teaspoon healthy oil (I used safflower)

Preheat oven to 350°

In a bowl add all ingredients and mix well.
Drop by soup spoons on to a well Pam Sprayed pan.
Bake for 20 minutes or longer if you want them more crisp.
I baked for 20 minutes and let set in the oven until cool.
Yield: 12 cookies
2 serving of 6 cookies each

Low Carb Spaghetti Squash Chicken Alfredo

* 4 boneless chicken breasts
* 1⁄2 stk Butter
* 1 c heavy cream
* 1 c muenster cheese
* 1⁄2 c grated paremesan cheese
* 4 lb spagetti squash

1. Use skinless, boneless chicken breasts,cubed.
2. Cook squash according to your preference. Lift out with fork into bowl. Skillet fry chicken in butter. In saucepan heat heavy cream until very hot, not boiling, stir in cheeses. Continue to stir until melted. If too thick add more cream. Stir all together in saucepan until well coated.

Nutritional information, per serving.
Carbs: 10
Net Carbs: 10

WW Core Cranberry Corn Muffins

1 cup oat bran
3/4 cup yellow cornmeal
1/2 cup splenda
2 tsp baking powder
1/2 teaspoon mace
1/4 cup egg substitute
1/4 cup fat free sour cream
3/4 cup fat free yogurt
1 teaspoon lemon zest
2 teaspoons vanilla extract
1/2 teaspoon lemon extract
1 cup cranberries; coarsely chopped

Preheat oven to 350 F.
Spray muffin tins with cooking spray. (I use nonstick, silicone muffin
cups, but I still give them a squirt of cooking spray because it
gives them a little crust.

Combine the oat bran, cornmeal, Splenda, baking powder, and mace in a
medium bowl.
Combine the egg substitute, sour cream, yogurt, lemon zest, and
extracts in another bowl.
Stir the wet ingredients into the dry ingredients.
Gently stir in the cranberries.

Fill each muffin cup 3/4 full.

Bake 20-22 minutes or until golden.

Makes 14 muffins.


Cranberry Corn Muffins - #2 of 2

breads, desserts

1 cup yellow cornmeal
3/4 cup splenda
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon mace
1 pinch salt
1 can (15 oz) cannellini beans; rinsed & drained
1/2 cup fat free cottage cheese
2 large eggs; or egg beaters
2 teaspoons vanilla extract
1/2 teaspoon lemon extract
1 teaspoon lemon zest
1 cup cranberries; coarsely chopped

I wanted to come up with a cranberry muffin to serve to my family at
Thanksgiving. I made two different versions, both delicious. Make
your choice based on the ingredients you have at hand.

Preheat oven to 400 deg. F.

Spray muffin tins with cooking spray.
(I use nonstick, silicone muffin cups, but I still give them a squirt
of cooking spray because it gives them a little crust.

Mix together the cornmeal, Splenda, baking powder, baking soda, mace
and salt in a medium bowl; set aside.

Puree the beans and cottage cheese in a food processor or blender,
scraping the sides frequently, until smooth, about 3 minutes.
Add the eggs, zest and extracts and pulse until smooth.
Pour into the cornmeal mixture and stir lightly to blend.
Fold in the cranberries.

Spoon into the muffin cups, filling them 3/4 full.
Bake until a toothpick inserted in the center of a muffin comes out
clean, 20-22 minutes.
Cool completely on a rack.

16 muffins

Explanations

There are a few things I haven't shared with you. I have some health issues that makes picking the right diet difficult for me. I have to weigh what is more important to me. One of the things I deal with is that I have IBS that is really affected by the foods I eat. I also have a problem digesting fat and it makes me quite sick. Given just these two facts I had decided that as much as I love the Low Carb way of life and as much as it suits my family, I was going to have to go with a diet that was lower in fat and higher is fibre, thus I changed to Weight Watchers Core.

There is something new one for me to consider now. Let me tell you the background. I have a three 1/2 month old daughter and I am 36 years old. It took me 5 years to get pregnant with her. While I was in the hospital delivering her, a doctor there gave me her opinion that she felt I had PCOS. And while I still have to get all the testing done to be sure, I am pretty sure I do. I just fits. My husband and I would like to have one more child. But given that I am 36 years old, I can't wait another 5 years. So, I did research and given that new information, it seems that a modified low carb diet would make more sense to me.

Here are the reasons it would work for me:

• It fights the super strong sugar cravings (part of PCOS, I have them super strong)
• It helps to combat the insulin resistance (I always had this but it is also a part of PCOS)
• It will help to regulate my hormone production
• It will help me lose weight which also helps with PCOS
• It works with my carnivore husband's way of eating
• Due to the fact that my husband's diet is always high in protein, it actually is easier on my budget than having to add my low fat, high fibre foods on top of his list of foods.

Here are the ways I am going to modify the diet:

• Knowing that I have issues digesting fat, I will watch the amount of fat in my recipes. It won't be low fat, but I will avoid those dishes extremely high in fat.
• I will work on ways to increase the amount of fibre in my diet while still sticking to the low carb way of eating.

Given this new information, I am going to be switching back to low carb. I do have quite a LOT of Weight Watchers Core recipes gathered up that I am still going to share with you, but I plan on posting Low Carb Recipes as well.

Low Carb Vegetable Recipes

Turnip fries

Peel turnips, slice them in strips and place on a cookie sheet sprayed with Pam olive oil, seasoned with salt, cayenne and baked for 30 minutes. (15 minutes on each side) turning once.

(to remove the turnip taste:
After you slice them, soak them in ice water, sea salt and a couple of tablespoons of heavy cream for about 15 minutes. Then rinse and dry them well before baking.)

Shredded turnips fried in bacon fat with minced onions make great hash browns.

Diced turnips are delicisious in corned beef hash.

Turnip recipe

2 medium turnips, cubed
2 tbs butter
2 tbs splenda

cook the turnips in slightly salted, boiling water and cook until soft (about 10-15 minutes). drain off water, mash turnips, add butter and stir to melt, add splenda and stir and serve.

Creamed Cauliflower

head of fresh cauliflower
1/2 cup of heavy cream
1 cup of grated cheddar cheese

Cut up cauliflower and cook in water until tender.
Drain or let it cook off.......Add cream and cook till it thickens about 5 minutes.
Mix in cheddar cheese and let it melt.

Cabbage Alfredo

Thinly sliced cabbage "noodles"
1-2 T Butter
1/4c cream
1/4 c dry grated parmesan

Brown cabbage in butter until tender and crispy. Add 1/4c cream and 1/4 c dry grated parmesan cheese. Salt and pepper to taste.

CHEESECAKE PUDDING
1 cup heavy cream, whipped
8 ounces cream cheese, softened
8 ounces sour cream
3/4 cup granular Splenda or equivalent liquid Splenda
2 teaspoons vanilla
Fruit, not included in the counts

Beat the cream cheese, sour cream, Splenda and vanilla until smooth. Fold in the whipped cream. Serve with fruit, if desired.

Makes 4 cups or 6 servings
Do not freeze

With granular Splenda:
Per Serving: 366 Calories; 36g Fat; 5g Protein; 7g Carbohydrate; 0g Dietary Fiber; 7g Net Carbs

With liquid Splenda:
Per Serving: 354 Calories; 36g Fat; 5g Protein; 4g Carbohydrate; 0g Dietary Fiber; 4g Net Carbs

GRILLED "SMOTHERED" CHICKEN (Thanks Linda)
6 boneless chicken breasts
Salt, pepper, and desired seasonings to taste
Butter
8 ounces fresh mushrooms, sliced
1 green pepper, chopped, about 6 ounces
1/2 cup onion, chopped, 2 1/2 ounces
1 clove garlic, minced
8 ounces cheddar cheese, shredded

Flatten the chicken, if desired; sprinkle with desired seasonings. Grill until done to your taste. Meanwhile, sauté the mushrooms, green pepper, onion and garlic in butter until tender. Place the grilled chicken on a baking sheet, cover with the vegetables, then smother with cheese. Bake at 350º about 5 minutes, until the cheese is melted.

Makes 6 servings
Do not freeze

Per Serving: 332 Calories; 18g Fat; 38g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

ROASTED ZUCCHINI with FETA
Hands-on time: 10 minutes
Time to table: 35 minutes
Serves 4

1 pound zucchini, cut into thirds lengthwise, then into sixths
2 green onions, cut into lengths
1 tablespoon olive oil
Salt & pepper to taste
1 ounce feta cheese

Preheat oven to 375F. Toss zucchini, onions, olive oil, salt and pepper and feta in a large bowl. Arrange in a baking container with room enough to spread evenly in a single layer. Roast for about 25 minutes, stirring after 10 and 15 minutes, until zucchini are cooked but still quite firm.

NUTRITION ESTIMATE
Per Serving: 71Cal; 3g Protein; 5g Tot Fat; 2g Sat Fat; 5g Carb; 1g Fiber; 98mg Sodium; 6mg Cholesterol; Weight Watchers 1 point

ITALIAN SQUASH PIE

4 tablespoons butter
1 1/2 pounds yellow summer squash, sliced thin, 7 medium *
Small onion, sliced or chopped, 2.5 ounces
1 clove garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon Italian seasoning
1/4 cup fresh parsley, chopped
8 ounces Monterey jack cheese, shredded
2 eggs
1/4 cup heavy cream
2 teaspoons Dijon mustard

Sauté the squash, onion and garlic in the butter in a large skillet until tender and slightly browned. Sprinkle in the seasonings while cooking the squash. Put the squash mixture in a greased 10-inch quiche pan; mix in the cheese and parsley. Whisk the eggs and cream in a small bowl; whisk in the mustard. Pour the egg mixture over the squash; mix in gently. Bake at 375º for 25 minutes. Let stand a few minutes before cutting.

Makes 6-8 servings
Freezing not recommended

* Or zucchini

Grilled Asparagus and Spinach Salad

If you're eating this salad as one course of a meal, consider this recipe about 2 servings. But if you're like me and like a really big salad as a meal on its own, call this one serving and perhaps toss a handful of chickpeas into it to make it more filling.

8 ounces asparagus, tough ends snapped off
olive oil spray
salt and freshly ground pepper
4 ounces baby spinach
2 tablespoons chopped walnuts (may omit or substitute chickpeas)
Smoked Paprika Salad Dressing (see below)

Set a seasoned grill pan over medium-high heat. While it is heating, snap off the tough ends of the asparagus, place it in a dish, and spray it lightly with olive oil (just a couple of quick sprays). Sprinkle with salt and pepper, and toss to distribute the oil and seasonings.

Put the asparagus on the grill and cook, turning often, until just beginning to brown in places but still crisp and bright green, about 5 to 8 minutes. Remove from heat and cut spears in half.

Toss the spinach with the dressing and arrange in two bowls or plates. Divide the asparagus between the two salads, and sprinkle each with a tablespoon of walnuts.

Makes 2 standard servings. Each serving, with walnuts but excluding dressing: 60 Calories (kcal); 4g Total Fat; (47% calories from fat); 4g Protein; 5g Carbohydrate; 0mg Cholesterol; 46mg Sodium; 3g Fiber. Weight Watchers 1 Flex Point.

Without walnuts or dressing: 36 Calories (kcal); 1g Total Fat; (30% calories from fat); 3g Protein; 5g Carbohydrate; 0mg Cholesterol; 46mg Sodium; 3g Fiber. Weight Watchers Core/ Zero Points.


Smoked Paprika Dressing

2 tablespoons water
2 tablespoons lemon juice
1 teaspoon white organic miso
1 tablespoon Nayonaise (or other vegan mayo) OR silken tofu
1 tablespoon white wine vinegar
1 clove garlic
1 teaspoon ground flax seeds
1/2 teaspoon paprika
small amount of sweetener to taste, just enough to offset the lemon juice (I used a tiny scoop of calorie-free stevia.)

Put all ingredients into a small blender and puree until smooth. Let rest for at least a half hour to allow flavors to develop. Makes about 4 servings (enough for 4 standard-sized salads).

Per serving (using fat-free Nayonaise and stevia): 12 Calories (kcal); trace Total Fat; (23% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 82mg Sodium. (Calories and fat grams increase slightly when made with other mayo or sweeteners.)

Tofu-Spinach Lasagna

If you're wary of replacing the dairy in your recipes, never fear—blended tofu makes a great substitute for soft cheese.

1/2 lb. lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed and drained
1 lb. soft tofu
1 lb. firm tofu
1 Tbsp. sugar
1/4 cup soy milk
1/2 tsp. garlic powder
2 Tbsp. lemon juice
3 tsp. minced fresh basil
2 tsp. salt
4 cups tomato sauce

• Cook the lasagna noodles according to the package directions. Drain and set aside.
• Preheat the oven to 350 degrees F.
• Squeeze the spinach as dry as possible and set aside.
• Place the tofu, sugar, soy milk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth. Stir in the spinach.
• Cover the bottom of a 9-inch-by-13-inch baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of the noodles). Follow with half of the tofu filling. Continue in the same order, using half of the remaining tomato sauce and noodles and all of the remaining tofu filling. End with the remaining noodles, covered by the remaining tomato sauce. Bake for 25 to 30 minutes.

Makes 6 to 8 servings

Cream of "Whatever" Soup

1 cup ff milk
2 tbsps arrowroot powder (or cornstarch if you can't find the other)
1 tbsp butter substitute of your choice
1-1/2 tsps chicken boullion
1/2 tsp salt
pepper if desired

Put all in a 2 cup glass measuring cup and nuke for 1 minute, stir well (using a small wire whisk if you have.) Nuke another minute, stir again. Repeat if necessary till nice and thick.

Cream of Mushroom Soup

Add to Cream of Whatever before cooking:
1 small can mushroom pieces, chopped fine in a mini chopper

Cream of Celery Soup

Saute 1/2 cup chopped celery till tender, add to Cream of Whatever before cooking.

Cabbage and Sausages

Just cook cabbage until tender-crisp, not soggy. Sauteed with some Field Roast sausage (my favorite "faux sausage" in the world, but use whatever you like) and really, how can you go wrong?

This hardly needs a recipe but:

4 cups coarsely chopped cabbage
1/2 cup chopped onion
2 Apple-Sage style Field Roast sausages, sliced
wee bit of olive oil
splash of cider vinegar
salt and pepper to taste

Sautee Field Roast sausage slices with onion over med. heat until they start to brown. Add cabbage and cook, stirring frequently, until cabbage is done. Sprinkle with vinegar, salt and pepper to taste.

PUMPKIN and MACADAMIA SOUP

(Makes 6 servings. 7.5 carbs per serving.)

1 T macadamia or olive oil
1/2 cup roughly chopped macadamias
1 small onion, chopped
2 teaspoons grated ginger
3 cups diced or canned pumpkin
1 small tart apple, chopped
3 cups chicken or veggie stock

Sour cream for topping
Halved macadamias, roasted for garnish

Heat oil in a heavy based pan; add the macadamias, onion and ginger and sauté for 2 - 3 minutes, or until golden brown. Add the pumpkin and apple and cook 2 - 3 minutes then pour over the stock. (If using canned pureed pumpkin, add only the apple in the step above, and add pumpkin now.) Cover and simmer for 20 minutes or until pumpkin/apples are soft. Transfer mixture to a blender and process until smooth and creamy.

If you are making this ahead of time, pour it into a large saucepan to simmer on the stove to keep it warm.

Serve in large bowls with a swirl (about a T) of sour cream and a few roasted macadamias tossed over for garnish.

Hope you like this!

Grilled Zucchini & Squash
These taste great!

* 1 c zucchini
* 1 c squash
* 1 ds seasoned salt
* 1 ds Pepper
* 1 ds Soy Sauce

Slice your squash and Zucchini longways; you can also add a dash of soy sauce on them and then put your seasoned salt on them, and grill till they look done.

Party Fauxtatoes

* 2 lb diced turnips
* 1 Onion
* 1 lb Sour Cream
* 4 oz Cream Cheese
* 1⁄4 c chicken broth
* 2 c Shredded Cheddar Cheese
* 1 stk Butter

* Preheat oven to 350 degrees. Line a 9x13 pan with foil and spray with oil.
* Dice veggies (1/4 to 1/2 inch cubes). Place diced turnips/rutabaga in pan and add onion, mixing together.
* Add sour cream and mix well. Melt cream cheese in microwave safe bowl for 30-60 seconds. Add chicken broth, wisking until smooth. Pour over vegetable mixture, stirring until incorporated.
* Stir in 1 1/2 cups of shredded cheese, mixing well. Melt butter and pour over all. Sprinkle top with remaining 1/2 cup of cheese.
* Bake for approximately 1 1/2 hours. Check vegetable for tenderness, baking longer if necessary. Let cool slightly before serving.
* Notes
* This can be made with either diced turnips or rutabaga (or both). Leftovers are great with eggs for breakfast!

Homestyle Coleslaw

Super easy low carb coleslaw, homestyle! Simple and delicious..Goes great with those grilled steaks or hamburgers.

* 1⁄2 c Sour Cream
* 1⁄4 c Mayonaise
* 1 t Splenda
* 1⁄2 t dry mustard
* 1⁄2 t Salt
* 1⁄8 t Pepper
* 4 c Shredded Cabbage
* 1⁄2 c Chopped Onion

Mix sour cream, mayo, splenda, mustard, salt, and pepper..toss with cabbage and onion..If desired, sprinkle with paprika..Chill in the refigerator and enjoy!

Mucvir

* 1 zucchini
* 1 ds everything

zucchini(courgette)
onion
eggs
feta cheese
almond flour
dill
salt, pepper
oil for frying

1. shred the zucchini and squeeze out as much water as possible. I throw a handful or two into a tea towel and twist out as much liquid as possible.
2. finely chop onions, use raw or sautee (I use them raw)
3. crumble a good amount of feta
4. add in a good amount of dill and pepper
5. add in some almond flour (burns easily, however, so be careful!)
6. add in an egg (or two or three)
7. Heat oil in a pan for a shallow deep-fry (I'm paranoid about deep frying in pans, so the oil is never more than 1.5cm or 1/2 inch high and I keep a damp tea towel or lid around in case anything catches on fire).
8. Mix everything together in a bowl. You want it to be gloopy, enough so that it falls together if dropped from a spoon, but not so much that is pours from the spoon, if you know what I mean. Add the eggs in singly, and be sparing with them.
9. Drop spoonfuls into the medium-hot oil, turn when the bottom has browned nicely (but not burned!). Remove with slotted spoon or spatula onto paper towel and let drain, sprinkle with salt before serving.

B.B.T.C. Salad
so yummy and easy to make!!

* 1 c Broccoli
* 3 sli Bacon
* 4 cherry tomatoes
* 1 T cashews
* 1 1⁄2 T mayo
* 1 ds nature's seasoning

1. Use raw (bite size) broccoli, cool and cut up bacon.
2. combine broccli, bacon, tomatos and cashews.
toss withe mayo, season with natures seasoning to taste.

Broccoli Salad

* 1⁄4 c Chopped Onion
* 8 sli crumbled bacon
* 1 c Mayonaise
* 5 pk sf sweetner
* 2 T vinegar
* 2 heads broccoli

Mix broccoli, onion and bacon. The rest of the ingredients are for the dressing. Mix all dressing ingredients well and pour over the top of the broccoli mixture. Mix well. Let stand several hours before serving, stirring several times.

Fire and Ice Tomatoes

* 4 tomatoes
* 1 Sliced Onion
* 1 cucumber
* 3⁄4 c white vinegar
* 6 T sf sweetner
* 1⁄4 c Water
* 1 T mustard seed
* 1⁄4 t cayene pepper

1. Use med. tomatoes, cut into wedges. I used Splenda for the sweetner.
2. In a large bowl,combine the tomatoes,onion, and cucumbers; set aside. In a small saucepan, combine rest of ingredients. Bring to a boil for 1 minute. Pour immediately over the vegetables, and toss to coat.

LC Ketchup

* 3 c canned tomatoes
* 2 T Onion Powder
* 1⁄2 t ground cloves
* 1⁄2 t allspice
* 1⁄2 t cinnamon
* 1⁄2 c white vinegar
* 2 pk Splenda

1. canned tomatoes - (pureed in blender)
2. put everything in sauce pan and simmer slowly 1 1/2 hours, stirring often. cool and pour into jar. Keeps 4 months in frig.

Olive Oil Dijon

* 1⁄4 c extra virgin olive oil
* 1 1⁄2 T Dijon Mustard
* 3 T chopped fresh basil
* 1 ds salt and pepper

Blend all ingredients until well mixed. If you'd like to extend the recipe, obviously you can proportionally increase each ingredient. If you'd like to save some $, you could substitute some canola oil for part of the olive oil

Low Carb Sweets and Snacks Recipes

• Oven-Baked Cheese Crisps
• Five Minute Sweet Spiced Pecans
• Celery with peanut butter
• Celery with tuna salad
• Hard boiled eggs
• Deviled eggs
• Dill pickles and cheddar cheese (no kidding, it’s a great combo)
• 1/4 cup berries with 1/3 cup cottage cheese
• Nuts (keep raw ones in the freezer if you think you’ll overeat them)
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Jerky (beef or turkey -- try to find low-sugar varieties)
• Cheese sticks, such as string cheese
• Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
• Make sugar-free lime Jello with part coconut milk - for a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water. Stir well.
• Cheese with a few apple slices
• Smoked salmon and cream cheese on cucumber slices
• Lettuce Roll-ups – roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
• Lunch Meat Roll-ups – roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)
• Mushrooms with cheese spread inside (or other spreads or dips)
• Pepperoni Chips - Microwave pepperoni slices until crisp -- great with cheeses and dips

Oven-Baked Cheese Crisps

* 1 cup grated hard cheese (such as Parmesean) - NOT the dried powdery stuff

• Preheat oven to 350 F.
• Note on type of cheese: You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asagio, etc, will make a crisp "shell," whereas cheddar will be more chewy and "lacey" (the fat separates out), though still firm. Softer cheeses such as mozzerella will not work well.
• Toss cheese with any seasonings you'd like -- garlic powder (about half a teaspoon for a cup of cheese), hot pepper powder, even cinnamon. Or leave plain.
• Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.
• Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.
• If you want to mold them into a shape, you want to "drape" them while still warm. You can make cups over an upturned glass, or "taco shell" shapes by draping over any cylindrical object that is at hand (rolling pin, side of glass)

Serving Suggestions: Fill with fruit, dip, salad. Spread flat ones with sugar-free jam (I'm not kidding), or any spread you want, or eat plain.

Five Minute Sweet Spiced Pecans

You can start making these yummy spiced pecans when the guests pull into the driveway. By the time they get into the house, it will be filled with delicious smells. Minutes later, the pecans are in a dish, ready to be nibbled on. These pecans are also great in salads.
Prep Time: 5 minutes

* 2 cups pecan halves
* 2 Tbsp butter
* 1/4 tsp cayenne or other hot pepper
* artificial sweetener equal to about 3 T sugar
* 4 tsp cinnamon
* 1/2 tsp salt

• Use a large enough skillet so the pecans are in one layer. A nonstick skillet works well.
• Melt the butter in the skillet and add the hot pepper. If you are using liquid artificial sweetener, add it now.
• Add pecans to skillet and cook over medium heat. Stir every 30 seconds. After 2 or 3 minutes, stir them constantly until they just begin to brown. Pecans burn quickly, so keep your eyes on them. If the butter starts smoking before this point, turn off the heat and call them done. Stir in cinnamon, salt, and powdered sweetener if you're using it. Remove from pan and place in bowl (pecans can still burn sitting in the hot pan). When they seem cool enough to taste, adjust seasonings accordingly (if you want more salt or sweetener)

Carbohydrate Information:1/4 cup of pecans have 1 gram of effective carbohydrate plus 3 grams of fiber.

Ice Cream Reese Cup

1 package sugar free chocolate instant pudding
1 cup heavy cream
1 cup ice water
2 tablespoons peanut butter

Fill a mini muffin tin with small paper liners. Mix the pudding mix, heavy cream and ice water. Fill cups 1/2 full and then add 1/4 teaspoon peanut butter. Top with remaining pudding mix. Freeze until solid and then store in ziploc bag. Makes 24.

Per Serving (excluding unknown items): 42 Calories; 4g Fat (89.8% calories from fat); 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 14mg Cholesterol; 11mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 Fat.

Coconut Bark

2 tbsp coconut oil
1-2 tsp. splenda
1 tbsp. cocoa

Melt coconut oil in small pan. Once clear (like water), add cocoa and let bubble for a few secs. Add splenda and mix well. Pour mixture into a shallow dish that is lined with tin-foil (a sandwich plate with a lip works well). Place in freezer and take out when solid. Break up into smaller peices.

*** This recipe can be increased in size --

Chocolate Toffee Bar (induction friendly )

1 stick of butter
1/2 c. splenda granular (yes it has to be Splenda and it has to be granular or no "toffee")
1 heaping tsp cocoa powder

• Heat butter in a saucepan on med/high heat, allowing it to brown a bit (not much about a golden hue) and bubble. Add Splenda and cook for a few minutes, stirring at 20 second intervals. Then add cocoa powder. Stir constantly and cook a couple more minutes. Remove from heat.
• Line a pan with foil or parchment, something to prevent sticking to pan. Pour into pan and freeze.

Notes: Additions can be made to this like PB, raspberry flavor, etc... There really is no limit.

Yummy Indivdual cheesecakes

Prep time--5 to 10 minutes

• 8 oz cream cheese regular
• 4 tbsp Splenda
• Sugar free Jello ( your choice)
• 4 little containers like the small 4 oz glad ones work great.

This makes 4 servings just mix the appropriate amount for now many you want to make.

1. Mix cream cheese and splenda together and put 2 oz in each cup
2.Press it in there firmly to make it seal around the edges so no liquid can get underneath.
3. Make jello with 1c boiling water and 1/2c of cold water.
4. Pour liquid jello in the cups until the top.
5. Cover and put in the fridge to set up

Voila!!!!!!!!Your done now enjoy :o)

Healthy tofu chocolate "ice cream"

• one package silken tofu (16 oz)
• 4 tablespoons unsweetened cocoa powder
• 12 packets of sugar substitue or 3/4 cup of sugar
• vanilla extract to taste

Put all the ingredients into a blender and blenderize until smooth!! Taste test the mix, add more vegan sugar, chocolate or vanilla if needed. Put into freezer safe container and freeze to desired consistency. This is really good and really healthy!!!!

Nutrition info for 1/4 (made with vegan sugar substitute) (varies by brand of tofu): 70 calories, 3 grams of fat, 6 grams of protein

Serves: 4

MOCK DANISH

• 3 oz cream cheese, softened
• 1 egg, at room temp
• 2 pkts splenda, or 1 splenda and 1 pkt steviaPlus
• 1 tsp vanilla

Mix all together well, and pour in ramiken sprayed with Pam; cover with wax paper and microwave 2-3 minutes on 70-80% power.(times may vary according to your MW oven).

Variations of the Mock...

• add 1/2 tsp cinnamon with 1 tsp vanilla for a
• French toast taste
• add 1 T lemon juice and some lemon zest for a lemon cheesecake type flavor
• add 1-2 tsp strawberry extract for a strawberry cheesecake type flavor.
• make a plain vanilla one and "frost" it with 1T creamcheese, 1/2 tsp cocoa, 1-2 pkts of splenda
• add 1 tsp orange extract with 1/2 tsp cinnamon for a orange spice taste
• add 1 tsp cocoa powder, 1 tsp vanilla, and a few instant coffee granules for a mocha flavor
• serve the above cold
• serve the above hot
• with or without butter
• with or without your favorite sf Davinci's
• if it is to "eggy" for your taste, try using the egg white only
• And finally, triple the recipe, and cook in a 5X7 size casserole dish, and cut into 4 squares. Wrap individually and freeze for a quick breakfast on the go. Just pop in MW, heat and eat.
• As always, calculate the carbs of any additions or subtractions you do.
  

Orange Nut Muffins

• 6 whole eggs
• 1/4 teaspoon cream of Tartar
• 4 packets sugar substitute
• 1/4 cup soy flour
• 1/4 cup walnuts -- ground
• 1 teaspoon orange extract
• 4 ounces cream cheese
• 1/4 cup heavy cream
• 8 packets sugar substitute
• 1 teaspoon orange extract

2.6 grams carb minus .03 for fiber= 2.3 grams carb ea.

1. 6 large eggs, separated.....
2. Beat egg whites with 1/4-tsp. cream of tarter and add 4 pkt Splenda
3. Beat whites until stiff. Sprinkle 1/2 tsp. orange extract over this.
4. In separate bowl beat yolks with 4-sugar sub (Splenda) and 1 TBS brown Sugar Twin.
5. Add 1/2 tsp. orange extract.
6. Take a big spoonful of whites and add to yolk mixture and mix together, then pour yolk mixture over whites,
7. Mix 1/4 cup Hodgsons Mill Brand soy flour with 1/4 cup ground walnuts (doesn't have to be super fine)
8. Fold all this together and pile mixture into 12 muffin cups sprayed with Pam. Bake at 350 for 15 min until tops of muffins are browned, reduce to 325 and bake another 15 minutes.
9. Cool and ice with orange cream cheese frosting if desired.

ORANGE CREAM CHEESE FROSTING
4 oz. cream cheese,
1/4 cup whipping cream and
1 tsp. orange extract.
Sugar sub to taste

Low Carb Trail Mix

This is just one possibility, of course.

• 1 cup roasted peanuts
• 1 cup raw or roasted almonds
• 1 cup pumpkin or squash seeds
• 2 oz unsweetened coconut
• ½ cup raisins (loosely-packed, i.e. don’t cram in as many as possible)

Nutritional Information: This should make about 16 servings of ¼ cup each. Each serving will have 6.5 grams of effective carbohydrate and 3.5 grams of fiber. If you make the same mix without the raisins, assuming 14 servings, each will have 4 grams of effective carbohydrate and 3 grams of fiber.

Other Good Choices For Trail Mix

• Sunflower seeds
• Filberts (hazelnuts)
• Walnuts
• Soy nuts
• Other nuts and seeds, but check the labels for carbs

Pepperoni Pizza

• 1 1⁄2 oz Grated Mozarella Cheese
• 1 1⁄2 T Grated Parmesan Cheese
• 2 sliced black olives
• 1 ds crushed red pepper

12 sli pepperoni

Lay a paper towel on a microwave safe plate and spread pepperoni slices in slightly overlapped fashion. Sprinkle with mozzarella and parmesan cheese and olive slices. Microwave for one minute or until cheese is melted and bubbly. Sprinkle with red pepper to taste.

Placing the pepperoni on the paper towel removes most of the oil, resulting in a crispy, satisfying snack with only 1-2 carbs.

Taco Shells made from Cheese

* 1 sli provolone

Spray a plate with Pam no-stick spray, microwave a piece of provolone cheese for approximately one minute and thirty seconds. Take a fork and bring the sides of the cheese upward... it quickly forms a wide Taco shell.

Only 1 carb per ounce of cheese!!!!

Stuffed Strawberries

* 6 strawberries
* 1 ds vanilla
* 2 drp sf sweetner
* 2 T Cream Cheese

I DO save the bottoms and mince them to put in the cream cheese for a pretty pink color, but if you wanted *all white*, then just eat the bottoms as you remove them!!
Core the berries as well after washing and patting dry.

I use about 2 Tbsp cream cheese for 6 large berries; add a few drops of liquid splenda, and a drop or 2 of vanilla. Stuff each berry and top with a dob of whipped cream....and, yes...I ate them all for lunch!!!

Two-Second Treat

* 2 oz Cream Cheese
* drp Lemon Juice
* drp Vanilla Extract
* 1⁄2 t Splenda

In a small bowl, combine cream cheese with a few drops of lemon juice, a few drops of vanilla extract and less than a teaspoon of granular Splenda (all to taste). Serves 1.

Orange Dream Cheesecake

* 1 c crushed walnuts
* 2⁄3 c Water
* 1 pk orange sugar-free jello
* 1 c cottage cheese
* 8 oz Cream Cheese
* 2 c whipped cream

1. Sprinkle crushed walnuts in the bottom of a 9 inch pan sprayed with Pam...Stir the boiling water into the jello until completely dissolved...Allow to cool for 5 minutes...Pour this into a blender and add cottage and cream cheese...Blend on medium speed until it's well blended...Scrape the sides occasionally..Pour this into a large bowl...
2. Add the whipped cream and stir gently..Pour this into your prepared pan...Smooth the top with a spatula...Refrig. for about 4 hours...Enjoy!!!

Italian Cream Pudding

* 1 pk unflavored gelatin
* 1 1⁄2 c half and half
* 1⁄2 t vanilla
* 2 c cottage cheese
* 4 T sf strawberry preserves
* 1⁄2 c Splenda

1. Sprinkle gelatin over 1/2 cup half-and-half in medium saucepan; let stand 5 minutes to soften. Stir in remaining
1 cup half-and-half, Splenda, and vanilla..Cook on low heat until gelatin is dissolved..Stir frequently..DO NOT BOIL!
Pour cream mixture in blender; add cottage cheese and blend until pureed..Pour into 8 custard cups or souffle dishes. Refrigerate until set.
2. Sugar-Free strawberry preserves are optional, but add a lot to the dish.

Chocolate Pudding Cookies

* 1 pk sf chocolate pudding mix
* 1 c lc bake mix
* 1⁄4 c Vegetable Oil
* 1 Egg
* 1⁄2 t vanilla
* 1 ds Splenda

Mix sugar free pudding mix and baking mix in large bowl..Stir in egg, oil, and vanilla..Stir until it forms a ball...Shape into 1/2 inch size balls and place on ungreased cookie sheet...Flatten the cookies and sprinkle with Splenda...Bake @ 350 degrees for 5 to 8 minutes or until done.

No Bake Creamy Lemon Cheesecake

* 2⁄3 c boiling water
* 1 pk sf lemon jello
* 1 c cottage cheese
* 1 pk Cream Cheese
* 2 c cool whip

1. Soften cream cheese and cut into cubes.
2. Thaw Cool Whip.
3. Stir boiling water into jello until completely dissolved. Cool 5 minutes. Pour this into a blender. Add cottage cheese and cream cheese. Blend on medium until smooth. Scrape down the sides of the blender.
4. Pour into a large bowl. Gently stir in whipped topping. Pour into a 9 inch pie plate sprayed with Pam. Refrigerate 4 hour or until set.

Editor's Note: To lower the carbs, cut out the sugar, avoid hydrogenated [trans]fats, substitute REAL whipped cream with SF sweetener for the "Cool Whip."
Carbs: 7
Net Carbs: 7

Simple is Good

* 4 T whipped cream
* 1⁄4 c peanuts
* 1 T cinnamon

1. In a small bowl, combine ingredients. Add cinnamon to taste. I prefer to add enough to make the white mixture somewhat tan.
2. Try using some home made whipped cream made with heavy cream, SF sweetner & vanilla. Good wholesome food, no sugar and fewer carbs than prepared whipped cream like Cool Whip

Carbs: 7.5
Net Carbs: 7.5

Chocolate Mousse

* 1 1⁄2 c heavy cream
* 6 pk sf sweetner
* 1⁄2 t Vanilla Extract
* 1⁄4 c cocoa powder

Beat the cream with mixer or by hand until it begins to get thick, then add Equal/Splenda one packet at a time. Add the vanilla and cocoa powder and beat until almost stiff. Turn off mixer, scrape down the sides and bottom of the bowl, then mix again. Divide the mousse into 4-6 dessert dishes. Cover and refrigerate. Top with whipped cream....yum!

Other variations: add minced zest of one orange when adding vanilla and cocoa or a spoonful of Kahlua! Yum!
Carbs: 3.7
Net Carbs: 3.7
Protein: 1.8
Fat: 33

Sugarfree Cheesecake

* 16 oz Cream Cheese
* 1⁄2 c Splenda
* 3 Eggs
* 3 T Lemon Juice
* 1 1⁄2 t vanilla
* 1⁄4 t Salt
* 3 c Sour Cream

Preheat oven to 350 F.

1. In a large bowl, beat cream cheese and splenda until very smooth. Add eggs one at a time, beating well after each. Add lemon juice, vanilla and salt. Beat in the sour cream until it is blended - do not overbeat.
2. Grease an 8-inch springform pan with 2 1/2" sides. Wrap the outside of the pan with a double layer of foil to prevent water from wetting the cake. Pour the batter into the pan. Place the cake pan into a large pan of hot water - ONLY 1" of water - when cake pan has been set into it. Bake for 45 minutes. Then don't open oven! Turn off the oven without opening the door, and allow the cake to cool for 1 hour.
3. Remove and cool the cheesecake to room temperature. Cover with plastic wrap, and refrigerate overnight.

Calories: 413
Carbs: 7
Net Carbs: 7
Protein: 9
Fat: 39.1

No Bake Jello Cheesecake

* 2 pk sf jello
* 2 c hot water
* 1 t vanilla
* 8 oz softened cream cheese
* 1 3⁄4 c cold water

1. You will need a large glass pie dish sprayed with Pam for your dessert. Use your favorite Jello flavor.
2. Use 2 - 3oz packages sugar free Jello; vanilla you may omit.
3. In large mixing bowl stir Jello in two cups hot water until dissolved. Add vanilla if desired, cut cream cheese into chunks and add to bowl. Mix with electric mixer until completely blended. Add cold water and mix well. Pour into pie plate and place in refrigerator for two to three hours.

Nutritional information, per serving.
Carbs: 1
Net Carbs: 1

Jello Dessert

* 16 oz Sour Cream
* 1 large sf jello mix
* 2 c heavy cream
* 4 pk Splenda

1. Whip your whip cream adding splenda when whip cream comes to peaks add the jello and whip and then the sour cream. If you are adding fruit fold it in. Refrigerate for 1 hour before eating.
2. **If you add fruit, be sure to calculate the carbs**

Recipe as above has 39 total carbs
Nutritional information, per serving.
Carbs: 6.5
Net Carbs: 6.5

Chocolate Cherry Cheese Pie

* 3 oz sf cherry jello mix
* 1 c hot water
* 16 oz softened cream cheese
* 4 pk Splenda
* 2 T sf chocolate pudding

In large bowl mix jello and hot water until dissolved. Add cream cheese and Splenda. Mix with electric mixer until smooth. Add chocolate pudding and mix well. (very small lumps of pudding are O.K. and actually enhance the treat.) Pile into glass pie plate, level with spatula and chill for two to three hours. Cut into eight to ten pie shaped wedges and enjoy.

Nutritional information, per serving.
Carbs: 3.5
Net Carbs: 3.5

Strawberry Mousse

* 1 c heavy cream
* 1 1⁄2 c Sour Cream
* 4 pk Splenda
* 1 pk sf strawberry jello
* 4 strawberries

1. Use Large pkg of Jello, Strawberries cut in small thin slices.
2. In a large bowl put the Whipping cream whip adding splenda until it can go into stiff peaks. Then add remaining ingredients and whip till thouroughly mixed.
3. put in dessert cups and garnish with a few strawberries.

Nutritional information, per serving.
Carbs: 2
Net Carbs: 2

Philly Cheesecake-Low Carb Style

* 1 3⁄4 c crushed low carb cookies
* 1⁄3 c Melted Butter
* 1 1⁄4 c spelnda
* 3 pk softened cream cheese
* 2 t vanilla
* 3 Eggs
* 1 c Sour Cream

1. crushed Low Carb Cookie of your choice (optional)
2. Splenda, divided (use only 1 cup if you are not using a crust)
3. I used BREAKSTONE'S or KNUDSEN Sour Cream
4. MIX crumbs, butter and 1/4 cup splenda in bowl. Press on bottom. Set aside.
5. BEAT cream cheese, remaining spleanda and vanilla in bowl with mixer on high until creamy. Beat in eggs, one at a time. Blend in sour cream. Pour in pan.
6. BAKE at 350 F for 60


Nutritional information, per serving.
Carbs: 4
Net Carbs: 4

Peanut Butter Pie

* 1 c chopped pecans
* 8 oz softened cream cheese
* 1 1⁄2 c peanut butter
* 1⁄2 c heavy cream
* 1⁄3 c Splenda
* 1 t vanilla flavoring

1. Crust, use 1 c chopped pecans (or nut of your choice); Topping: Whipped Cream
2. Spread pecans into 9x9 dish to form crust.
3. Mix all filling ingredients until smooth. You may want to add more or less Splenda or peanut butter to taste. Drop by spoonfuls onto pecan crust. Carefully spread the filling to even it out. Spread a thin layer of whipped cream on top. Cover and refridgerate for an hour before serving.

Low Carb Breakfast Recipes

SCRAMBLED EGGS WITH ROASTED RED PEPPERS AND AVOCADO

• 1/2 tablespoon butter
• 2 eggs
• 1/2 roasted red bell pepper, about 1 1/2 ounces
• 1/2 small avocado, coarsely chopped, about 2 1/4 ounces
• Salt, to taste

In a small, nonstick skillet, heat the butter over medium heat. Break the eggs into the pan and break the yolks with a spoon; sprinkle with a little salt. Stir to scramble and continue stirring until the eggs are starting to set up. Quickly add the peppers and avocado. Cook and stir until the eggs are set to your liking. Adjust the seasoning, if needed.

Makes 1 serving
Do not freeze

Per Serving: 317 Calories; 26g Fat; 14g Protein; 9g Carbohydrate; 5g Dietary Fiber; 4g Net Carbs

I came up with this to use up some odds and ends that I had in the fridge.

MEXICAN QUICHE

• 8 ounces cheddar cheese, shredded
• 4 ounce can chopped green chiles
• 1/2 cup heavy cream
• 3 eggs
• 1/8 teaspoon cumin
• 1/8 teaspoon chili powder
• 1/8 teaspoon salt

Grease a large glass pie plate. Beat the eggs with the cream and seasonings. Put the cheese in the bottom of the pie plate; sprinkle the chiles evenly over the cheese. Slowly pour the egg mixture evenly over the cheese. Bake at 350º for 30-35 minutes until knife inserted in the center comes out clean.

Makes 6 servings
Can be frozen

Per Serving: 242 Calories; 20g Fat; 13g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs

This is based on a recipe I've made for years, but it had tortillas as the crust.

CREAM CHEESE EGGS

• 2 eggs, beaten
• 1 tablespoon butter
• 2 tablespoons soft cream cheese with chives

Melt the butter in a small skillet. Add the eggs and cream cheese. Stir and cook to desired doneness.

Makes 1 serving
Do not freeze

Per Serving: 341 Calories; 31g Fat; 15g Protein; 3g Carbohydrate; 0g Dietary Fiber; 3g Net Carbs

Cream cheese breakfast bites

You can also add your own low carb toppings to this is u desire!

• 2 packs of cream cheese
• 1/2 cup of Splenda
• 1 or 2 eggs (whichever u prefer)
• 1/2 tsp of vanilla

Mix all together & put spoonfuls of the mix into little muffin cups & bake at 350 for 20 min...
set out to cool....then refridgerate....some people like them cold & other's like them right out of the oven.

Grilled Oatmeal

• 3 c. water
• 1 c. skim milk
• 2-3 T. splenda
• 1-1/2 c. steel cut oats
• 1 T. smart balance
• 1 T. canola oil
  

In large saucepan, put water, milk, and splenda. Bring to a boil and stir in oats. Reduce heat to low and simmer 20 minutes, stirring constantly, until very thick. Spoon into a PAM-sprayed 7x11-pan and cool to room temperature. Cover with plastic wrap and refrigerate at least 2 hours or overnight. Use a sharp knife and spatula to cut 8 triangles. In a skillet, place smart balance and oil. On medium heat, cook the oatmeal triangles to brown each side, about 2 minutes per side, being careful not to burn. Serve with favorite oatmeal toppings: sugar-free syrup or fruit compote or whipped cream.

Belgian Waffles

• 2 large eggs
• 1/4 C Lowfat Ricotta Cheese (store brand)
• 1 T Granular Splenda, more or less to taste
• 1/2 t. Baking Powder
• 1/4 t. Cinnamon, more or less to taste (optional)
• Dash Nutmeg, more or less to taste (optional)
  

1. Preheat waffle iron. If no waffle iron is available, recipe can also be used for fluffy
2. pancakes, but that is not as much fun! Beat eggs with electric mixer on high for 1
3. minute to make them light and fluffy. Add all other ingredients. Beat until smooth.
4. Spray waffle maker with PAM or other cooking spray. Pour all batter, should fill bottom tray. Close and cook as usual for waffles.
5. Top with Smart Spread or other butter substitute, a sprinkle of splenda, and/or some
6. sugar free syrup. Serve with V8 for a complete and satisfying breakfast!
7. Or, top with berries. You can also nuke blueberries and add some splenda to make your own blueberry syrup. Other variations include adding one of the following: 1 T wheat germ, 1 T ground flax seed, 1/4 C oatmeal. You may also try using cottage cheese instead of some of the ricotta.

German Farmers Breakfast

• 4 eggs
• 1/4 onion
• 3 slices bacon
• 1cup shredded cheese(any kind you like) I usually use cheddar
• 1 medium size tomato

Spray a medium size skillet with cooking spray. Chop up the onion and cut the bacon into 1 inch pieces. Fry up the onion and bacon until crispy. Don't drain the grease! Chop up the tomato and add it to the pan with the onion and bacon. Let that cook down for about 5 minutes on a low heat. Crack your eggs on top of the bacon, onion, and tomato. Add the cheese on top of the eggs, cover the pan with a lid and let cook 5-10 minutes or however much you want the eggs cooked. I usually break this into two meals for myself. Very yummy and filling. Good for induction too!

Chile Rellenous Huevous

• Vegetable oil spray
• 4 ounces chorizo sausage, cooked and diced (may use any breakfast sausage)
• 6 large eggs
• 4 ounces diced green Chile peppers (canned preferred or you can try hot peppers)
• 1/2 cup grated cheddar cheese
• 1/2 cup grated Monterey jack cheese

1. Place the rack in the center position and preheat the oven to 375 degrees F.
2. Spray the muffin pan with vegetable oil and divide the cooked diced chorizo equally into each of the six cups.
3. Next crack an egg into each of the cups over the sausage, trying to keep the yolks unbroken and bake for about 12-14 minutes until the egg whites are cooked.
4. Remove the pan from the oven and top each cooked egg with equal amounts of chili peppers and both types of cheese and place back into the oven for just 1 minute more until the cheese is melted and remove.
5. Let the eggs stand in the muffin pan for 2 minutes to set before removing each egg with a small rubber spatula or fork to serve. (They should hold together like a muffin) Serve topped with a dollop of sour cream and salsa if desired.

Cream cheese breakfast bites

• 2 packs of cream cheese
• 1/2 cup of Splenda
• 1 or 2 eggs (whichever u prefer)
• 1/2 tsp of vanilla

Mix all together & put spoonfuls of the mix into little muffin cups & bake at 350 for 20 min... set out to cool....then refridgerate.... some people like them cold & other's like them right out of the oven.

Cream cheese breakfast bites

You can also add your own low carb toppings to this is u desire!

• 2 packs of cream cheese
• 1/2 cup of Splenda
• 1 or 2 eggs (whichever u prefer)
• 1/2 tsp of vanilla

Mix all together & put spoonfuls of the mix into little muffin cups & bake at 350 for 20 min...
set out to cool....then refridgerate....
some people like them cold & other's like them right out of the oven.

Two Pepper - Olive Frittata

• 6 Eggs
• 2 T Water
• 1⁄4 t dill weed
• 1 t crushed dried basil
• 1⁄4 t Black Pepper
• 1⁄2 t Salt
• 1 T canola oil
• 3⁄4 ct slivered bell peppers
• 1 clv Garlic
• 2⁄3 c sliced black olives
• 1⁄2 c Shredded Cheese
  

1. Cheese can be swiss, jack, or mozerella ( i like swiss best); any color peppers will work.
2. Preheat oven to 350.
3. in a medium bowl, whisk together eggs, water, basil, dill, salt, and pepper. Set aside.
4. Heat oil in a 10 inch oven proof skillet (you can wrap the handle with foil if you're not sure its oven proof). Saute peppers, garlic and onion for 3 minutes. Sprinkle olives over mixture. Whisk egg mixture, pour it evenly over the vegetables and cook over medium-high heat for 5 minutes. Do not stir.
5. Sprinkle cheese over eggs and place skillet in oven until top is set and cheese is melted. (The recipe says 3-4 mins but it takes more like 7-8; i just watch and see when it looks set up and no longer runny in the middle.)
6. I cut in in 6 slices and figured 3 grams per slice. Makes great leftovers to zap in the micro!

Egg & Sausage Scramble

• 1 lb jimmy dean sausage
• 12 Eggs
• 8 oz sharp cheddar cheese
• 1 ds mustard

Brown sausage, set aside. Beat eggs in bowl. Pour over sausage and scramble together until eggs are done. Sprinkle cheese on top and add desired amount of mustard on top. I know it sounds crazy, but my family LOVES it!! I needed to do something different without increasing my carb intake. This was to perfect way.

Makes 6 Large Servings!

Cream Cheese Pancakes

* 8 oz softened cream cheese
* 3 Eggs
* 1 pk sf sweetener
* 1 ds cinnamon
* 1 1⁄2 T heavy cream
* 1 ds Butter

1. Butter is for pan, griddle.
2. Separate the eggs. In medium bowl, mix together cream cheese, egg yolks, heavy cream, Somersweet (Splenda) and cinnamon until well blended.
3. In another bowl, beat egg whites with an electric mixer until stiff peaks form. Fold egg whites into cream cheese mixture. Cook just like any other pancakes.
4. These don't take quite as long to cook as regular pancakes do, They have a little bit of a spongy texture, but the heavy cream helps with that. These are fabulous with sugar free syrup or sugar free fruit spread.
5. Total carb count for whole recipe: 10-12. Amount for each pancake depends on size. For my family this feeds 2 1/2 so enjoy...

Almost Pancakes

* 2 large eggs
* 1⁄4 c whipping cream
* 1 pk Splenda
* 1 ds cinnamon

Whisk all of the above together. Heat 8" skillet. I used 1/4 of a tsp. of Olivia. When hot pour in enough mixture to just coat the bottom. When the top starts to bubble (just like pancakes) flip. I did not cook on the bottom side very long at all. Repeat with he rest of mixture. I ended up with 4.

Topping
1.5 oz. cream cheese
1 packet Splenda
1/8 tsp. vanilla
Soften cream cheese in microwave, add Splenda, and vanilla. Mix together.

Layer the "pancakes" and spread topping between each layer and on top.

Ricotta Omelet w/Berries

* 2 Eggs
* 1⁄2 c ricotta
* 1 oz sliced stawberries

1. Beat the eggs in a small bowl. Pour onto hot skillet or griddle. When eggs have set, spoon ricotta onto omelette (if this is for a dessert you might want to add some Splenda and sourcream to the ricotta) Add sliced strawberries on top of ricotta and fold omelette up. Slide onto your plate and enjoy !!!
2. Variations: Whatever you can think of ...Blueberries, top w/sour cream, SF Syrups or Chocolate Protein Powderin Ricotta, ...have fun (add the carbs of additions).
3. Use whole Ricotta if you can find it.


Egg Rellenos Recipe

Yield: 18 servings

* 3 green bell peppers
* 3 red bell peppers
* 3/4 lb. medium sharp cheddar cheese, grated
* 3/4 lb. Monterey Jack cheese, grated
* 9 eggs
* 1 pint Ricotta or cottage cheese
* 1 pint sour cream
* 1 tsp. seasoning salt
* 1/2 tsp white pepper
* 1 pint fresh salsa

Preheat oven to 350 degrees. Wash, seed, and slice the peppers into 1/4 inch thin pieces. Grease one 10 1/2" x 14 3/4" x 2 1/3" casserole pan. Layer pepper slices with the two grated cheeses until all are used. Process cottage cheese in food processor until smooth. Add seasonings and sour cream and blend 5 seconds more. Add eggs and process until well-blended. Pour over pepper and cheese mixture. Bake for 1 hour until puffed and golden and set in the middle. Remove from oven and let stand 10 minutes before serving. Serve salsa in a separate dish.

Low Carb Lunch Recipes

Atkins Revolution Wraps variation

makes 6 8-inch wraps

* 6 large eggs (3.6 )
* 3 ounces cream cheese, softened (3.0)
* 1 teaspoon onion powder (1.4)*
* 1 pinch salt (0)
* 1/4 teaspoon cream of tartar (0.6)
* 6 8-inch cake pans (the disposable aluminum ones are perfect for this)

1. Pre-heat oven to 300 degrees.
2. Butter the bottoms and lower 1/3 of the sides of the cake pans. Set aside.
3. Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.
4. To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.
5. Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the wraps.
6. Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cake pans. Using the back of a large spoon or a spatula, evenly spread the batter in the pans.
7. Bake for 20-30 minutes in the middle rack of your oven or until golden brown. Cool completely. The wraps will be crisp when they finish baking. As they cool they will soften and will be easier to remove from the pans. Store in the refrigerator in an air tight container.

NOTE: If you use these wraps for sandwiches for work or school, do not fill them with anything really soggy, like tuna salad, until you are ready to eat it, because the wraps might get soggy while they are waiting for you to eat them.

Per 1 serving (1 wrap)
Total carbs: 2 grams
Fiber: 0 grams
Net Carbs: 2 grams
Cheese allowance: 0.5 oz

Atkins Revolution Rolls (substitute for sandwich buns)

* 3 large eggs (1.8 )
* 1 1/2 ounces cream cheese, softened (1.5)
* 1/2 teaspoon onion powder (0.7)*
* 1 pinch salt (0)
* 1/8 teaspoon cream of tartar (0.3)

1. Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside
2. Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.
3. To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.
4. Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the rolls.
5. Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.
6. Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.
7. *May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.

Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz

Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired. Adjust your carb count if you do.

Bacon Salad

* 1 chopped green onion
* 1⁄4 lb Bacon
* 3 T Mayonaise
* 1 ds salt & pepper

1. 6 chopped hard boild eggs
2. Fry and crumble bacon. Mix all together; Eat as is, or in a lettuce wrap, or on lc bread or wrap

Angels on Horseback

* 8 Wieners
* 8 Cheese Slices
* 8 Thin Bacon Slices
* 8 Toothpicks

1. Cut cheese into 2 1/2 long strips. Slit lengthwise pockets inwieners, long enough to hold one strip of cheese.
2.Tuck in a strip of cheese into each pocket. Wind a strip of bacon around each wiener so the pocket and cheese are completely covered. Fasten each end of bacon to the wiener with a toothpick. Put each wiener on a cooking fork and bake over hot coals until bacon is cooked.
3. You can use whatever kind of cheese you like. My kids like american cheese. If you want something spicy, pepperjack cheese is a good choice.

Tortilla Dog

* 1 Cheese Slice
* 1 Wiener
* 1 Low Carb Tortilla

Put the cheese on the tortilla and put in the micowave for 20 seconds. You can cook your wieners on the grill or however you prefer. Then stick one inside the torilla and put whatever other topping you would like on it and wrap it up.

Low Carb Main Meals Recipes

SEOUL CHICKEN

6-8 chicken thighs, skin on
5 tablespoons soy sauce
1/4 cup granular Splenda or equivalent liquid Splenda
1/4 teaspoon pepper
1/4 cup green onion, chopped
1 tablespoon garlic, minced
1 tablespoon sesame oil
5 tablespoons water
Xanthan gum, optional Place the chicken pieces in a gallon size ziploc bag. Mix the remaining ingredients, except the xanthan gum, in a small bowl. Pour the marinade into the bag with the chicken. Close the bag and knead gently to coat all of the chicken pieces. Place in a shallow pan, just in case the bag leaks. Put in the refrigerator and marinate at least 1 hour, turning the bag over occasionally. Dump the entire contents of the bag into a 9x13" glass baking pan. Arrange the thighs skin side up. Bake at 425º for 35-40 minutes until the meat is done. Remove the chicken from the baking pan to a serving platter and keep warm. Skim most of the fat off the juices remaining in the pan and pour into a small saucepan. Bring to a boil and lightly sprinkle the xanthan over the liquid while whisking briskly. Be careful not to let it get too thick. Stop before you think it's thick enough or you'll get glue. Serve the sauce over chicken. The unthickened pan juices can also be served over the chicken and are very tasty over Fried "Rice". Makes 6-8 servings
Can be frozen With granular Splenda:
Per 1/6 Recipe: 300 Calories; 21g Fat; 23g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs
Per 1/8 Recipe: 225 Calories; 16g Fat; 17g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs With liquid Splenda:
Per 1/6 Recipe: 296 Calories; 21g Fat; 23g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs
Per 1/8 Recipe: 222 Calories; 16g Fat; 17g Protein; 1.5g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs

Hamburger Cabbage Casserole

• 1 lb lean ground beef
• 1 small head cabbage
• 1 can rotel tomatoes (you can use regular tomatoes)
• shredded cheddar to taste

1. brown the ground beef with spices preferred
2. chop cabbage and add to beef until cooked down some
3. throw in the can of rotel tomatoes
4. after it's all cooked nicely throw in your cheddar to taste. the cheddar and juice from the rotel make a nice cheese sauce.

Mexican Pork chops

• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 4 boneless pork chops
• 1 tablespoon vegetable oil
• 1 1/4 cups salsa
• 1teaspoon baking cocoa
• 1/8 tesapoon ground cinnamon
• 2 tablespoons choppe cilantro
• 1 green onion chopped

1. Combine cumin and chili powder; rub over both sides of pork. In a large skillet brown pork chops in oil on both sides over medium heat.
2. In a smallbowl, combine salsa, cocoa and cinnamon: pour over pork. Bring sauce to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until meat is tender, turning once and stirring the sauce occasionally. Sprinkle with cilantro and green onion.

1 chop with 1/3 cup of sauce=213 calories, 10g fat, 4 carbs, 1 fiber, 22g protein

COUNTRY PORK RIBS

• two packages Country style Pork Ribs
• 8 oz can tomato sauce
• 1/4 cup vinegar
• 2 tbsp worcestershire
• 1 tbsp dry mustard
• 1/2 tsp chili powder
• 2 tbsp splenda

Brown ribs in frying pan, then put in crockpot. Mix bbq sauce ingredients and pour over ribs. Cook on low 10 hours.

I added a little guar gum to the sauce to thicken a little, but it was pretty loose (but tasty). We got four servings of meat, with lots of sauce left over. Carbs are hard to determine since you don't actually consume a lot of the sauce. You can substitute any other bbq sauce. The meat just fell off the bones and was great!

Mayonnaise Baked Chicken

• 6 Breasts or whatever parts are your favourite.
• 1 Cup 0 Carb Mayonnaise
• 1 Tablespoon Garlic
• 1/4 Cup Parmesan Cheese
• Salt & Pepper or whatever seasonings you like

Mix all above together in a separate bowl. Spread over chicken and bake at 375 degrees until done.

CHICKEN SYBIL

• 1 tablespoon unsalted butter
• 4 boneless, skinless chicken breasts, about ¼ pound each
• Salt & pepper

OPTIONAL VARIATIONS
• Handful of capers, sliced mushrooms, diced tomato, green onion, frozen peas, cooked bacon or your choice
• 
  SAUCE
• ¼ cup chicken broth
• ¼ cup cream or sour cream or fat-free half ‘n’ half
• 2 tablespoons good mustard

OPTIONAL SAUCE INGREDIENTS
• 2 tablespoons orange juice concentrate (my favorite) or maple syrup, marmalade, tomato paste, barbecue sauce or your choice

Melt the butter in a large skillet on MEDIUM HIGH. Between two sheets of waxed paper, pound the chicken breasts with a rolling pin until about a half-inch thick. Season one side, transfer to the skillet seasoned-side down (the meat should sizzle), then season the top side. Reduce the heat to MEDIUM, cook for 4 minutes on one side, then 3 – 4 minutes on the other side. Transfer to warm plates and cover with foil.

Add variation ingredients (if any) to skillet, stir 1 – 2 minutes until warm. Add sauce and optional sauce ingredients (if any) to hot skillet, stirring to incorporate bits of chicken left in pan. Let thicken slightly. Pour sauce over chicken. Serve and enjoy!

NUTRITION ESTIMATE Per Serving: 178 Cal (36% from Fat); 7g Tot Fat; 4g Sat Fat; 1g Carb; 0g Fiber; 82mg Cholesterol; Weight Watchers 4 points

Orange Chicken

• 4-5 chicken breasts
• 1 can diet orange soda
• 1/3 cup soy sauce

Combine chicken, soda and soy in gallon freezer bag. Refrigerate overnight. Bake at 350 degrees for 1 to 1 1/2 hours. Basted it every now and then while it is cooking. I have also made this in the crock pot it has wonderful flavor.

CABBAGE AND HAMBURGER

Brown some ground beef, drained it, then stir-fried it with chopped cabbage. Cook it until the cabbage is tender then season to taste.

Makes about 8 servings

Per Serving: 215 Calories; 13g Fat; 20g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

Zucchini Skillet Lasagna

• 1 pound ground beef (0)
• 1 clove garlic, minced
• 1/2 cup yellow onion, diced (5.9)
• 1 cup cottage cheese, creamed (4/.6)/3.4
• 1 large egg (.6)
• 1 tablespoon dried parsley(.2)
• 1 tablespoon parmesan/romano cheese (0)
• 1 tablespoon Italian seasoning (0)
• 1 pound zucchini slices (12.53/5.18/7.35)
• 8 ounces Bella Vita Low Carb Pasta Sauce (8)
• 16 ounces shredded mozzarella cheese (8)

1. Mix cottage cheese, egg, dried parsley flakes, 1 tablespoon dry Parmesean/Romano cheese mixture
2. Slice 1 pound zucchini in 1/8" slices.
3. In large skillet cook ground beef and onion till all pink in meat is gone and onion is clear. Add 1 clove minced garlic, stir in Hunt's tomato sauce. Heat through.
4. Place zucchini slices over ground meat mixture. Cover zucchini slices with cottage cheese mixture.
5. Cover and cook on medium heat till zucchini is fork tender and most of liquid is cooked off. About 45 minutes. It may be necessary to cook for a while without lid.
6. Turn off heat and cover with shredded mozzarella cheese. Cover a few minutes till cheese is melted.

Per Serving (excluding unknown items):

314 Calories; 21g Fat (59.9% calories from fat); 24g Protein; 7g Carbohydrate; 2g Dietary Fiber; 105mg Cholesterol; 716mg Sodium.

Chicken Cordon Bleu

4 servings

• 4 boneless skinless chicken breasts
• 8 slices of ham; thin
• 4 oz Bleu Cheese (or Swiss if you prefer)
• 1 Tablespoon melted butter
• 1 Large egg; beaten
• 3/4 cup Parmesan cheese

1 Pound chicken breasts to about 1/3" thick. Place ham on breast then 1/2 oz of bleu or swiss cheese. Roll up; securing with a toothpick. Dip each breast-roll into a mixture of the melted butter and beaten egg. Roll in Parmesan cheese and place in buttered baking dish. Bake at 350ºF for 30 to 35 minutes or until browned and tender.

Carbs: Less than 1 gram per serving.

Poor Man's Cordon Bleu

* 8 oz. pkg. cream cheese, softened
* 4 green onions, minced
* garlic powder to taste
* 6 boneless skinless chicken breasts
* 12 bacon strips

combine cream cheese, onions and garlic powder together. Set aside. Flatten
chicken breasts using a rolling pin; spread cream cheese mixture down the
center of each chicken breast. Fold chicken in half. Wrap 2 bacon strips around each
chicken breast. Secure with toothpicks. arrange in an ungreased 13 x 9"
baking pan; bake at 350 for one hour. Makes 6 servings

Atkins Fajitas

Ingredients:

* 1 pound flank steak, top sirloin steak, or skirt steak
* 1/4 teaspoon kosher salt
* 1/2 teaspoon chili powder
* 1/4 teaspoon freshly ground pepper
* 1/4 teaspoon ground cumin
* 1/4 teaspoon garlic powder
* 1/4 teaspoon onion powder
* 2 tablespoons fresh lime juice (1/2 lime)
* 1 tablespoon butter
* 1 leek, white and light-green parts only, cleaned and cut into strips (1 1/4 cups)
* 8 (8-inch) Atkins Bakery\xc2\x99 Tortillas Wrap
* 3 ounces jicama, peeled and cut into thin strips (1 cup)
* 1 cup shredded cabbage
* 1 cup coarsely chopped fresh cilantro leaves
* 1/2 cup PageLink(Verdemole) (optional)
* 1/4 cup low-carb green taco sauce (such as LaVictoria)
* 1/4 cup sour cream
* 2 limes, cut into wedges

Directions:

1. Place steak in a large container. In a small bowl, combine chili powder, salt, pepper, cumin, garlic powder and onion powder. Rub thoroughly over both sides of steak.Sprinkle lime juice over top, cover and marinate in the refrigerator 1 1/2 hours.
2. Meanwhile, in a medium skillet, melt butter over medium heat. Add leeks, and cook, stirring occasionally, until wilted but not brown, 6 to 8 minutes. Remove from heat; set aside.
3. Preheat grill or broiler*.
4. Remove steak from refrigerator, and let stand at room temperature 1/2 hour before grilling. Grill steak: for medium-rare, until an instant-read meat thermometer registers 130F when inserted into thickest part of steak, 3 to 4 minutes per side; for medium, until an instant-read meat thermometer registers 150F when inserted into thickest part of steak, 4 to 5 minutes per side; for well-done, until an instant-read meat thermometer registers 160F when inserted into thickest part of steak, 5 to 6 minutes per side. Transfer to a platter, and let stand while preparing tortillas.
5. Place tortillas on grill or in a lightly oiled, heated skillet, and cook 15 seconds per side. Wrap in aluminum foil to keep warm.
6. With a sharp knife, thinly slice meat across the grain. Arrange on a serving platter, and surround with leeks, jicama, cabbage and cilantro. Add taco sauce, sour cream and limes on the side.
7. To serve, let everyone make their own fajita as theyd like. Add 1 tablespoon Verdemole to each, if using (dont forget to add in the extra carbs!). Roll up, and enjoy.

Nutritional Information Per Serving:
Net Carbs: 17.5 grams
Fiber: 10.5 grams
Protein: 18.0 grams
Fat: 9.5 grams
Calories: 401
Makes: 4 servings

Asian Pork

* 1 lb Boneless Pork
* 2 T Olive Oil
* 1 T Sesame Oil
* 1 T Soy Sauce
* 1 t Ground Ginger
* 1 t Onion Powder
* 1 t Garlic Powder
* 1 ds Salt
* 1 ds Pepper

Cut pork into 1 inch cubes. Mix all ingredients in a bowl. Place in fridge to marinate at least 15 minutes. Saute over medium heat until browned on all sides.

Pork Chops in Mushroom Gravy

* 4 Pork Chops
* 1 cn Cream of Mushroom Soup
* 1 c Water
* 1 Onion
* 1 c Mushrooms
* 1 ds Salt
* 1 ds Pepper

Place pork chops in bottom of 9" x 13" baking pan. Cut onion into thin slices and arrange in the pan all over the chops. Add mushrooms (if desired) and salt & pepper to taste. In small mixing bowl, add the mushroom soup and use the cup of water to rinse out the soup can and add this to the soup in the bowl. Wisk or stir the soup and water mixture for a few seconds until combined. Pour this over the chops and onions. Bake at 400 degrees for approximately 50 minutes until chops are no longer pink and top is lightly browned. Serve with the onion (and mushrooms), but not with the extra gravy unless you can spare a few extra carbs.

Cheesy Chili Pork Chops

* 4 Boneless Pork Chops
* 1 pn Salt
* 1 ds Pepper
* 1⁄2 cn Chopped Green Chiles
* 1 T Cumin
* 4 oz Cream Cheese
* 1⁄2 Shredded Cheddar Cheese
* 1⁄3 c Salsa

Season chops with salt&pepper, saute in oil 'til nearly done. Combine salsa, chilies and cumin in a bowl.Pour salsa over chops. stir into juices, simmer for about 10 min.Combine cream cheese and cheddar cheese.Top pork chops with cheese mixture. Chops are done when cheese mixture melts. Make sure to top with salsa that is on the bottom of the pan.

Tasty Country-Style Pork Ribs

* 1 pk Pork Ribs
* 1 ds Salt
* 1 ds Pepper
* 1 ds Garlic

Sprinkle the above seasonings to your liking onto the ribs and wrap them fairly tightly in foil. Place in a 9x12 baking dish and bake at 375 degrees for about an hour. Then, transfer ribs to an outdoor gas grill and cook for about 6 minutes on each side. (During cooking, I closed the grill lid, but used something to keep it propped it open about 1" or so for better temperature control.) When they are as brown as you'd like, remove from heat and serve plain or with low-carb BBQ or steak sauce

Serve these with a wonderful low-carb version of restaurant-style coleslaw.

BBQ Pork Ribs

* 4 lb Pork Ribs
* 8 oz Tomato Sauce
* 1 T Red Wine Vinegar
* 1 T Soy Sauce
* 1 T Sugar Substitute
* 1⁄8 t Hot Sauce

Put ribs in a large pot, and simmer gently for about 1 hour. Remove. prepare the above sauce by adding all ingredients to a small pot, and simmer for 10 minutes.. You could add a thickener if you wished, but I didnt' find it neccessary.. Place ribs in a large pan or container and bake in a 375 degree oven for 45 minutes... Remove and cover with the sauce... Return to oven for another 15-20 minutes...

The whole 4 lbs of ribs have only the carbs in the can of Tomato sauce.. Hunts is a total of 8 carbs. The soy sauce I used had no carbs. This dish can be made to your taste according to how much hot sauce or soy sauce you wish in it. Red wine is optional.

Country Ribs with Sauerkraut

* 10 Pork Ribs
* 1 pk Sauerkraut

Liberally spray a 9x12 casserole (I always use glass) with Pam or other cooking spray. Dump sauerkraut into the casserole, sprinkle with some caraway seeds if you wish, then lay ribs on top of the kraut. Bake at 350° for 45 to 60 minutes, until ribs are cooked through. We got two nights of dinners for two hearty eaters out of this; the first night I served the ribs whole. When preparing the leftovers for the fridge, I cut the meat up (removing the fat and bone) and put it all with the kraut.
There are only 2.5 net grams of carbs in a whole CUP of cooked sauerkraut and lots of fiber. Chow down!

Mushrooms with Mexican Sausage

* 1 pk chorizo
* 1 c Shredded Cheese
* 1 c Mushrooms

Cook your chorizo on the stovetop...when cooked thoroughly, add sliced fresh mushrooms. Saute mushrooms for a few minutes. When it appears to be done, add shredded cheese on top, turn off heat and cover for 3-5 minutes until cheese is melted. This is a delicious appetizer or meal.

Chorizo varies in carbs, so check the package. Shredded cheese per cup = 4 grams, mushrooms per cup = 3 grams. Hope you enjoy!

Stuffed Pork Roast

* 1 Pork Roast
* 1 cn chicken broth
* 1⁄2 c fresh mushrooms
* 1 cn spinach
* 3 italian sausage links
* 1 bn crumbled blue cheese

Crumble and cook Italian sausage. Add drained, chopped canned spinach. Add sauted mushroom and crumbled blue cheese. Stuff the roast and bake. Use the can of chicken broth to add to the water for extra flavor in basting. Yummy!

Personal Pan Pizza!

* 1⁄2 c mozzarella cheese
* 20 sli pepperoni
* 1 c Pizza Sauce
* 1⁄2 t Garlic Powder
* 1⁄2 t Oregano
* 1⁄2 t Onion Powder

Suggested toppings:

* Olives
* Mushrooms
* Sliced Jalopeno peppers
* Green peppers

Line the bottom a pan (sprayed with Pam) with pepperoni...Heat this thoroughly...Sprinkle on mozzarella, sauce, and seasonings...Heat this until the cheese melts to the bottom of the pan and browns...Slide your pizza onto a plate and ENJOY!!!

Pizza Meat Loaf

* 2 c hamburger
* 1 1⁄2 c crushed porked rinds
* 2 Eggs
* 1 chopped green pepper
* 1 cn Pasta Sauce
* 1 c shredded mozzerella

1. Use the spiciest pork rinds you can find. Preheat oven to 350 degrees F. In a large bowl combine all ingredients except 1/2 cup Sauce and 1/2 cup cheese.
2. In a 9x13 baking dish, shape into loaf. Top with remaining Sauce.
3. Bake uncovered for 1 hour. Sprinkle top with remaining 1/2 cup cheese. Bake an additional 10 minutes. Let it stand for 10 minutes before serving.

Pizza Casserole

* 1 pk lc pizza crust
* 16 oz lc pizza sauce
* 1 c cheese
* 16 oz sausage

Add other meats desired and any extras you like on pizza.

Start with sausage. Fry sausage in pan. Pre-heat oven 350 degrees. Put sausage in strainer, and push with paper towels to remove grease. Spread sausage in baking pan at least 3 inches tall. Layer your cheese, sauce, other meats, extras. Layer twice if possible. Spread crust over the top evenly. Bake until crust is finished.

Pepperoni Pizza

* 1 1⁄2 oz Grated Mozarella Cheese
* 1 1⁄2 T Grated Parmesan Cheese
* 2 sliced black olives
* 1 ds crushed red pepper
* 12 sli pepperoni

Lay a paper towel on a microwave safe plate and spread pepperoni slices in slightly overlapped fashion. Sprinkle with mozzarella and parmesan cheese and olive slices. Microwave for one minute or until cheese is melted and bubbly. Sprinkle with red pepper to taste.

Placing the pepperoni on the paper towel removes most of the oil, resulting in a crispy, satisfying snack with only 1-2 carbs.

Chicken crust pizza

* 1 chicken breast
* 1⁄4 c lc pizza sauce
* 1⁄4 c Shredded Cheese

Once the chicken has been pounded as thin as possible without breaking, place in a pie plate and top with a thin layer of cheese. Bake just long enough to melt the cheese - it binds the chicken. Then add desired toppings and bake.
Creamy Chicken Mexicana

* 4 boneless chicken breasts
* 4 oz Cream Cheese
* 2 1⁄2 T Olive Oil
* 1 t cayene pepper
* 1 ds Garlic Powder
* 1 t Sea Salt
* 1 cn rotel with green chilies

1. Cut cream cheese into slices or cubes(for easier melting)
2. Garnishes, optional:
grated cheddar
sour cream
salsa
3. Wash and pat dry chicken breasts. Sprinkle both sides of chicken with seasonings. Put oil in non stick skillet and cook chicken, covered with lid, on med-high on each side for 10-12 minutes, or until juices run clear.
4. Decrease heat to low-med, and add Rotel and allow chicken to simmer, covered for another 8-10 minutes. Add neufchatel or cream cheese, and stir until cheese is melted. Continue to simmer on low and watch carefully as it thickens, about another 5 minutes or so.
5. To serve, place equal amounts of creamy rotel sauce over each chicken breast.
Makes 4 servings. Top with garnishes if desired; just add carbs accordingly.
6. Total Carbs in recipe=12.0 without garnishes.

Crock Pot Enchilada

* 7 la tortilla factory tortillas
* 2 cn eden black soy beans
* 1 lb diced cooked chicken
* 7 sli pepperjack cheese
* 14 T Salsa
* 1⁄2 c chopped green onion
* 2 diced jalepeno peppers

1. Can use other "hot" pepper in place of jalepeno.
2. Make three long aluminum foil strips and place in crock pot like the spokes of a wheel. This will allow you to remove the dish from the crock pot when finished.
3. Layer the above ingredients as follows: 1 tortilla, 2 Tbsp salsa, 1/4 cup beans, 2-3 ounces of chicken, a sprinkle of green onion, a sprinkle of peppers, and one slice of cheese. Repeat until all ingredients are used.
4. Cook on low for 8-10 hours.
5. carb count for the entire recipe at 45 grams (not including fiber). This will depend on the salsa, tortillas (if not La Tortilla), and cheese used. You can serve with a little bit of sour cream. Don't forget to add those carbs. Easily 8 servings.

Taco Stuffed Squash

* 1 lb Ground Beef
* 1⁄2 pk Taco Seasoning
* 8 Yellow Squash
* 1 c Grated Cheddar Cheese

1. Cut squash in half lengthwise. Hollow out center by removing seeds. Salt and pepper halves. Place in a greased casserole dish with cut side up.
2. Brown beef with dry taco seasoning. Drain beef then spoon into squash shells.
3. Bake 25 minutes at 350. Top with cheese and bake app. 10 more minutes

Beef & Cabbage

* 1⁄2 lb Bacon
* 1 lb Lean Ground Beef
* 1⁄2 Onion
* 1⁄2 Green Pepper
* 3 c Shredded Cabbage
* 3⁄4 Water
* 2 t Garlic Salt
* 2 t Caraway Seed
* 1 t Oregano
* 2 T Worcestershire Sauce
* 2 c Shredded Cheese
* 1 cn Rotel Diced Tomatoes

Dice onion and green pepper. Slice bacon crosswise into ½” strips. Fry in large skillet until crisp. Remove to mixing bowl with slotted spoon. Add beef, onion & green pepper to bacon grease and sauté until beef is browned. Drain well and return bacon to skillet along with all remaining ingredients except cheese. Stir well, bring liquid to boil then simmer uncovered for 20 minutes stirring occasionally. Scatter cheese on top, cover, turn off and let cheese melt about five minutes.
Use the rotal tomato can to measure the 3/4 cup of water.

Italian Meatball Bake

* 1 lb Lean Ground Beef
* 1 T Olive Oil
* 1 t Minced Fresh Garlic
* 1 Egg
* 2 T Grated Parmesan Cheese
* 1 T Dijon Mustard
* 1⁄4 t Sea Salt
* 1⁄2 t Black Pepper
* 1⁄4 c Chopped White Onions
* 1 t Ground Oregano
* 1 1⁄2 c Ragu Light Tomato Basil Sauce
* 4 oz Grated Mozarella Cheese

1. Preheat oven to 350 degrees. Heat oil in a non stick skillet. Cook onion and garlic until onion is translucent, about 5 minutes. Remove from heat and let cool. In a large bowl, combine all other ingredients except for sauce and cheese. Spray a medium casserole oven proof dish with olive oil spray.
2. Shape meat into 12 meatballs, about golf ball size. Place in baking dish and bake at 350 for 20 minutes.
3. I usually spoon out about half of the meat drippings after the meatballs bake the first 20 minutes.
4. While meat is baking, measure out 1 ½ C sauce from jar; cap and place jar of unused sauce in fridge. It will stay good for up to 7-10 days, for the next time you want to make meatballs or whatever else you want to use it for. Add to sauce, 1 drop liquid splenda ,or 1 pkt of splenda, a dash of garlic salt, and ½ tsp. Italian herbs.
Stir well. Pour over meatballs after the initial 20 minutes, top with cheese and return to oven and bake at 350 for an additional 10-12 minutes. Remove from oven and let stand for 5 minutes before serving.

* Try meatballs over zucchini noodles.
* Take a med size zucchini, wash and cut off ends. Take a vegetable peeler, and peel the zucch in strips, rotating with each stroke. Pile the "noodles" on a paper plate, and microwave for 2-2.5 minutes on high.
* Carefully press between paper towels(will be hot); toss with some butter and salt and pepper.
Top with meatballs and sauce.
* A 6oz medium size zucchini has approx 5 net carbs, so total carbs with the zucchini noodles and 4 meatballs with sauce is 13 carbs.

Best Pizza Burgers In Town!

* 1 lb Ground Beef
* 1 lb Pork Sausage
* 15 oz Pizza Sauce
* 1 Sliced Onion
* 8 Mozzarella Cheese Slices
* 1⁄3 c Parmesan Cheese

Combine the beef and sausage; mix well. Shape into 8 patties. Place in a skillet or on an inside grill and cook over medium heat for approx. 4 minutes or each side. Remove the patties and drain off pan drippings. Return patties to pan and add pizza sauce. Sprinkle with parmesan cheese, and top with onion. Cover and simmer for 10 minutes. Remove from heat and top each patty with mozzarella. Cover and let sit until cheese melts

Chops with Mustard Cream Gravy

* 4 chops
* 1 ds Olive Oil
* 1 Onion
* 5 T Dijon Mustard
* 2 T italian dressing
* 1⁄2 c heavy cream

1. What I do is brown the chops on both sides in a little olive oil and remove from the skillet. Add 1 medium onion, sliced, and saute the onion until soft. Push the onions to the side of the pan and return the chops to the pan.
2. Spoon a mixture of 3 Tbls Dijon mustard and 2 Tbls l/c Italian salad dressing on top of the chops and the onion.
3. Cover and reduce the heat to low-medium and cook until the chops are done. Depending on the thickness of the chops, it usually takes 15-25 minutes.
4. Remove the chops and onion from the skillet and stir in 2 Tbls Dijon mustard to the pan liquid, then add 1/2 cup heavy cream and bring to a boil.
5. Reduce heat, return the chops and onion to the gravy and heat until ready to serve.


Stuffed Chicken Breast

* 4 Chicken Breasts
* 1 ds red onion
* 1 ds Mushrooms
* 1 ds shredded spinach
* 1 ds crumbled feta
* 1⁄8 c Melted Butter

1. Slice chicken breast 3/4 to make pocket; finely dice onion, mushrooms, and finely shred spinach.
2. Sautee onion and mushrooms; add spinach, spices and feta. Mix well. Add oregeno, thyme, garlic, salt and pepper to taste. Spoon about 1 tbsp of mixture into each chicken pocket, close.
3. Add some of the same spices to melted butter and brush over chicken.
4. Cook on 350 degrees for about 30 mins or until internal temp is at least 170F; turn onto broil for 5 mins to crisp up top of chicken...ENJOY!!

Salsa Chicken Salad

* 2 c chicken
* 1⁄2 c Shredded Cheese
* 1⁄2 c green onion
* 1⁄3 c Mayonaise

Cook Chicken. Chop onions. Choose any type of cheese. Mix all ingredients; cover and refrigerate until chilled.

6 servings= 1/2 cup each; *If making a wrap, adjust carbs accordingly for the tortilla and any "extras" you add.*
Carbs: 2
Net Carbs: 2

Parmesan Garlic Chicken

* 1⁄2 c Grated Parmesan Cheese
* 1 pk good seasons italian dressing mix
* 6 boneless chicken halves
* 1⁄2 t Garlic Powder

1. Mix cheese, garlic powder, and salad dressing mix.
2. Mositen chicken with water and coat with mixture of the cheese,garlic and salad dressing mix.
3. Place in shallow baking dish. Bake at 400 degrees for 20 to 25 minutes or untill chicken is cooked through.
4. Very quick and easy. I added shredded parmesan cheese on top, after the chicken was cooked for a cheesey taste.

Calories: 230
Carbs: 2
Net Carbs:2
Protein: 37
Fat: 7
Saturated Fat: 3

Best Chicken in the World!!

* 6 - 8 chicken tenders
* 16 oz Sour Cream
* 8 oz Cream Cheese
* 3 T Butter
* 1 ds seasoning

* Place 1 tsp. of butter in a skillet and saute your chicken until completely done.
* Add 2 additional tsp. of butter along with cream cheese and sour cream... allow the cream cheese to melt
* Cover and cook until thick (like alfrado sauce but better!!!)
* let stand for 5 min. then serve
* (Goes really well with a tossed green salad!)

Nutritional information, per serving.
Carbs: 4.5
Net Carbs: 4.5

Creamy Chicken Entree

* 4 Chicken Breasts
* 8 sli swiss cheese
* 4 sli ham
* 4 c Broccoli
* 1 cn cream of chicken

1. Pre heat oven at 350 while you do the rest of preping.
2. Fillet your chicken breast and trim off that white cartlidge. Season as you like.
3. Put cream of what ever in sauce pan amd add a 1/4 cup of water to thin.
4. Put chicken in 350 degree oven for 15-20 mins. (until it's done)
5. Start steaming your broccoli
6. when chicken is cooked take out of oven
7. place slice of ham on each half then a slice of cheese
8. place other half on top then top with last slice of cheese
9. return it to the oven till cheese is melted.
10. To serve: Place broccoli on plate as a bed for the chicken and place chicken on broccoli and cover with your creamy sauce.


Nutritional information, per serving.
Carbs: 11
Net Carbs: 11

Creamy Chicken Mexicana

* 4 boneless chicken breasts
* 4 oz Cream Cheese
* 2 1⁄2 T Olive Oil
* 1 t cayene pepper
* 1 ds Garlic Powder
* 1 t Sea Salt
* 1 cn rotel with green chilies

1. Cut cream cheese into slices or cubes(for easier melting)
2. Garnishes, optional: grated cheddar, sour cream, salsa
3. Wash and pat dry chicken breasts. Sprinkle both sides of chicken with seasonings. Put oil in non stick skillet and cook chicken, covered with lid, on med-high on each side for 10-12 minutes, or until juices run clear.
4. Decrease heat to low-med, and add Rotel and allow chicken to simmer, covered for another 8-10 minutes. Add neufchatel or cream cheese, and stir until cheese is melted. Continue to simmer on low and watch carefully as it thickens, about another 5 minutes or so.
5. To serve, place equal amounts of creamy rotel sauce over each chicken breast.
6. Makes 4 servings. Top with garnishes if desired; just add carbs accordingly.

Total Carbs in recipe=12.0 without garnishes.

Stewed Chicken

* 1 pk cut up chicken w/skin
* 1 cn rotel with green chilies
* 2 large onions
* 1 ds salt & pepper
* 1 ds Garlic Powder

For the onions, Vidalia if you have them.**

Season chicken (both sides) with salt, pepper and garlic powder (We use a lot of garlic powder.).

Saute chicken in pan. You do not need to add oil for there is plenty of fat from the thighs, back, etc. of the chicken. After the chicken is lightly browned, remove the chicken to another pan. Pour out 1/2 of the grease. Now saute your sliced onions in the grease until lightly browned. Add all the juice from the Rotel tomatoes & chilies and 3/4 of the can of the tomatoes to the onions. Cook some more. Now add the chicken, cover and cook until tender (about 45 minutes). This is delicious.

** Note: Carb count is net for 2 large onions. Vidalias are larger than most large onions and sweeter, so carb count is likely to be higher. (editor)

Nutritional information, per serving.
Carbs: 8
Net Carbs: 8

Chicken Casserole

* 8 chicken pieces
* 1⁄2 t Ground Ginger
* 1⁄2 t chili powder
* 3 T butter or lard
* 16 oz tomatoes
* 1 large onion
* 4 oz sliced mushrooms
* 1 clv Garlic
* 1 1⁄2 t Salt
* 1⁄2 c heavy cream
* 2 t paprika

Pinse the chicken parts and pat dry. Melt the butter or lard in a skillet. Brown the chicken on all sides. Place the chicken in the crockpot. Combine all the other ingredients except the cream together. Mix well. Pour over the chicken. Cook on Low for 8 to 10 hours. Stir in the heavy cream just before serving.

Total Carbs for whole dish is 35 grams.
Nutritional information, per serving.
Carbs: 8.75
Net Carbs: 8.75

Greek Style Chicken

* 6 chicken pieces
* 3⁄4 c Olive Oil
* 2 T oregeno
* 1 lemon's juice
* 1 ds salt and pepper

Use legs or breast for the chicken pieces. Pour olive oil over chicken in a baking dish. Add the olive oil, oregano, a lot of salt & pepper & rub into chicken. Bake covered for 1 hour. Then Bake uncovered for 30-45 minutes turning chicken every time it browns on one side.

Nutritional information, per serving.
Carbs: 1
Net Carbs: 1

Chicken & Broccolli Alfredo/Stroganoff Kinda-Sorta

* 1⁄4 c Butter
* 1⁄3 c Olive Oil
* 1 1⁄2 lb chicken breast tenders
* 1⁄2 Onion
* 2 clv minced garlic
* 1 ds salt and pepper
* 10 oz frozen broccoli
* 1 1⁄4 c heavy cream
* 1⁄2 c Parmesan Cheese
* 1 ds xanthan gum
* 1 ds parsley


Saute the chicken in the butter and olive oil over medium heat in a large skillet. Add onion and garlic while sauteing and season with salt and pepper. (This will be an extremely aromatic process! The family will come and poke their noses around). Put the broccoli in a covered dish and microwave until tender (but don't over do it!). Add broccoli to chicken after the chicken is done. Mix the cream and parm in a cup, them pour into the chicken broccolli mixture. Mix over medium low heat until the butter/olive oil is incorporated. Let it some back to a boil and simmer for a minute or two. If not thickening up much, add xantham gum (see below). When nice and thick, sprinkle with parsley flakes and serve. Freakin' rocks!

Info for whole dish: Calories - 3405, Carbs - 24, Fiber - 6, ECC - 18. Serves 3 to 4 with decent portions.
Nutritional information, per serving.
Calories: 851.25
Carbs: 6
Fiber: 1.5
Net Carbs: 4.5

Creamy Garlic Chicken

* 4 Chicken Breasts
* 2 diced red peppers
* 2 T diced garlic
* 1 T chives
* 1⁄2 pt heavy cream
* 8 oz mozzarella cheese

1. Can use 1/2- 3/4 pint heavy cream
2. Place chicken rep peppers garlic and chives in casserole dish. Pour heavy cream over chicken. Cook 30-35 minutes at 350 degrees.
3. Remove casserole dish and spread mozzerella over top of chicken mixture and bake additional 15 minutes or until cheese is slightly brown-serve!

Serves 4- 7.4 carbs. or 8.2 carbs.per serving depending on usage of heavy cream!

Parm Crusted Chicken Breast

* 1 chicken breast
* 1 drp Butter
* 2 Eggs
* 1 ds Grated Parmesan Cheese
* 4 oz chopped frozen spinach
* 4 oz chopped onions
* 1 oz mozzerella cheese


Pound Chicken breast, dip in beaten egg mixture, then dip in grated parm cheese, saute in frying pan on med heat. in seperate pan, melt butter,add chopped garlic and onion,let cook till golden, add frozen spinach. back to the chicken, keep flipping often.
Combine when done cooking.

Count depends on amount of onions added
4 ounces onions chopped = 10 carbs
frozen box of spinach = 12 carbs/9 fiber
Mozz cheese = 1 carb per ounce of cheese

Bacon, Chicken

* 16 oz frozen cauliflower
* 12 oz bacon bits
* 4 chopped green onions
* 13 oz canned chicken
* 1⁄2 c heavy cream
* 3 T Butter
* 1 T Garlic Salt
* 1 T nutmeg
* 1⁄2 c Grated Parmesan Cheese

Dice cauliflower into "hash brown" sized pieces and set aside. Cut bacon crossways in 1 inch pieces saute until almost crisp. Add onion and continue simmering a few minutes. Add chicken. Heat through. Place in bowl with slotted spoon reserving a tablespoon of bacon drippings in skillet.

Add cream to bacon drippings and simmer slowly a few minutes. Cream will thicken slightly. Do not allow to boil. Add parmesan cheese and garlic salt and stir until well blended. Add chicken - bacon mixture back to pan. Add butter and stir until well blended. Add cauliflower, tossing until well coated with sauce. Scatter nutmeg over dish, turn off heat and cover for five minutes or so to blend flavors.

Nutritional information, per serving.
Carbs: 5
Net Carbs: 5

Coconut Chicken Curry

* 1 cn unsweetened coconut milk
* 1 1⁄2 lb cubed chicken breast
* 2 T curry powder
* 1⁄4 c chopped mint or coriander

1. In a bowl, whisk together coconut milk, curry powder and a salt to taste. Heat a pan on medium heat and pour the coconut milk mixture in. Add the chicken cubes to the mixture and cook.
2. You will have to stir this mixture often so the coconut milk doesnt split. Be sure to cook this on a medium - low flame until the chicken in done - about 25 minutes. Serve hot garnished with the mint or coriander. Note - this gravy is also delicious with salmon or shrimp.

Nutritional information, per serving.
Carbs: 3
Net Carbs: 3

Chicken Dijon

* 4 skinless, boneless chicken breasts
* 3 T Butter
* 2 T all purpose flour
* 1 c chicken broth
* 1⁄2 c half and half
* 2 T Dijon Mustard

1. In a large skillet, brown chicken in butter for about 15-20 minutes or until cooked through and juices run clear. Remove from skillet and place on a warm oven-proof platter.
2. Preheat oven to 150 degrees.
3. Stir flour into skillet drippings. Add broth and deglaze skillet by stirring vigorously until flour is somewhat dissolved and liquid has the consistency of a sauce. Add cream.
4. Simmer, stirring, over moderate heat for about 10 minutes until sauce is a little thick. Stir in mustard and heat through. Pour mustard over chicken breasts.

Put platter in warm preheated oven for about 10-15 minutes, then serve.
Notes

Nutritional information, per serving.
Calories: 277
Carbs: 5.4
Fiber: 0.2
Net Carbs: 5.2
Protein: 29.7
Fat: 14.8
Saturated Fat: 0

Busy Day Chicken Dinner

* 2 c frozen chopped broccoli
* 2 skinless, boneless chicken breasts
* 1⁄2 c ragu parmesan/mozzerella sauce
* 1 ds grated paremesan cheese
* 1 ds sat and pepper

Preheat oven to 350 F.

Butter a 9"x9" square pan. On the bottom of the pan, place frozen broccoli pieces. On top of the vegetables, place 2 skinless, boneless chicken breasts (you can use the quick frozen kind). Pour 1/2 cup of Ragu Parmesan/Mozzarella sauce and sprinkle grated parmesan cheese, salt and pepper to taste.

Cover with foil and bake 35-45 minutes, depending on size of chicken breast. This recipe serves 2, with about 4 net carbs for each serving.

Spaghetti Squash Chicken Alfredo

* 4 boneless chicken breasts
* 1⁄2 stk Butter
* 1 c heavy cream
* 1 c muenster cheese
* 1⁄2 c grated paremesan cheese
* 4 lb spagetti squash

1. Use skinless, boneless chicken breasts,cubed.
2. Cook squash according to your preference. Lift out with fork into bowl. Skillet fry chicken in butter. In saucepan heat heavy cream until very hot, not boiling, stir in cheeses. Continue to stir until melted. If too thick add more cream. Stir all together in saucepan until well coated.

Nutritional information, per serving.
Carbs: 10
Net Carbs: 10

Split Pea

Yellow and green split peas are cooked with chicken broth, onion and carrot and pureed in this thick potage.
Serves 8 servings

Ingredients
1 tablespoon olive oil
2 cups chopped onion
2 cups chopped carrot
2 cups finely chopped celery
0.5 tablespoon minced garlic
1 cup yellow split peas
1 cup green split peas
8 cups fat-free chicken broth
1.5 teaspoons salt-free seasoning blend
1 teaspoon salt


Directions
1. In a large pot or Dutch oven over medium heat, heat olive oil. Cook onion, carrot, celery and garlic until onion is translucent. Stir in yellow and green
split peas, broth, seasoning and salt. Cover, bring to a boil, then reduce heat and simmer 2 1/2 hours.

You Are What You Eat

I occasionally catch this show called, "You Are What You Eat" Starring Gillian McKeith. In this show she counsels people on a way to help themselves lose weight and be healthy. Well, yesterday I went searching and I found her website. I have always found her show inspiring and while I wouldn't necessarily eat everything she recommends, I do think she is really wise and knows a lot about how to improve our health. Here are some recipes I found on her site.

Green Goddess Soup

For Winter Detox
Serves 4

• One large onion peeled and sliced
• One clove of garlic peeled and crushed
• Two turnips peeled and chopped or
• One medium sweet potato peeled and chopped
• 600mls / 1pt of vegetable stock (from 2 vegetable stock cubes)
• 2 large courgettes trimmed and cut into 1cm pieces
• 200g bag of curly kale, rinsed and drained, along with a handful of spinach leaves.

1. Sauté the onion and garlic in a sauce pan with a little water for 4 minutes. Add the turnip or sweet potato and sauté for a further three minutes.
2. Add the rest of the stock and simmer for 10 minutes.
3. Stir in the courgettes and Kale and simmer for a further 5 minutes.
4. Add the spinach in at the end and simmer for a further minute.
5. Pour the soup mixture into the blender or food processor and blend till smooth.
6. Return to the saucepan and add some freshly chopped curly parsley to garnish.

Squash Soup

• 3 cups of butternut squash
• ½ cup radish for garnish
• 1 cup of sweet potato (cut into pieces)
• 1 cup of carrot
• 6 - 8 onions
• 6 - 8 cups of water
• Vegetable bouillion or vegetable cube
• Big handful of fresh tarragon and parsley
• 1 clove of garlic

1. Add cut squash, sweet potato, carrots and onions to lightly boiling water for 5 - 8 minutes until tender but firm.
2. Turn off fire and add all other ingredients in the raw state.
3. Blend it all in a food processor.
4. Soup may be thicker or thinner depending on the amount of water used.
5. Garnish with chopped raddish.

Gillian's Hearty Lentil Stew

Superb way to strengthen kidneys and adrenals. Helping to cope with anxiety better.

• 1 cup Lentils
• 2 onions
• 4 Carrots
• 2 cups diced squash
• 1 sweet potatoe
• 1 stalk celery
• 1 veggie bouillon cube

1. Soak lentils for 20 minutes
2. Wash lentils thoroughly
3. Place the onions in a pot with a vegetable seasoning cube, cover with water and bring to the boil.
4. Simmer. Cover stew for 30- 35 minutes.
5. 15 minutes into the simmer, add squash and sweet potatoes
6. A further 10 minutes in, add carrots and celery.
7. Towards the end, add watercress or a dark green leafy vegetable such as kale.
8. Season with 2 bay leaves
9. Add 1 teaspoon wheat free tamari sauce.

Leek And Turnip Soup

• 1 leek
• 1 medium red onion
• 1 large turnip (more would be good)
• 1 sweet potato
• 1 Tbl fresh chopped rosemary
• 2 pints water
• Vegetable bouillon or stock cubes

1. Cut off dark green tops from leeks, rinse very thoroughly, and dice. Chop onion, and saute leeks and onion in the bottom of a large soup pot in a little water until soft.
2. Peel and dice turnips and potatoes, and add to soup pot.
3. Add a little stock and stew for 5 minutes, stirring gently.
4. Add the rest of the stock and the rosemary, and simmer for 15 minutes, or until the potatoes are fully cooked. Puree about half of the soup in a food processor or blender, and return to the pot.
5. Season to taste, reheat, and serve.

Marinated Baked Salmon

• 2 salmon steaks (high in Omega - 3 fatty acids which help lower cholesterol)
• 2 cloves garlic - minced (high in the compound 'alicin' which enhances immune system and fights infections)
• 1 tbsp grated ginger (cleanses blood, liver and kidneys)
• ½ lemon (high in vitamin C)
• Fresh raw spinach (high in anti-oxidants which fight free radicals in the body cell tissues)
• 2 fresh raw leeks (detoxes the liver)
• Fresh coriander.

1. Cut the leeks into approximately 12 chunks.
2. Steam or boil leeks for about 5 minutes to gently soften.
3. Rinse and dry the salmon. Place a liberal amount of fresh raw spinach in a shallow oven pan.
4. Place the softened leeks on top of the spinach. Then place the salmon on top of the leeks.
5. Mix the olive oil, minced garlic and grated ginger together; then brush it over the fish.
6. Keep extra amounts of the olive oil mixture on hand to brush the fish throughout the cooking process. Squeeze fresh lemon juice onto the fish and spinach.
7. Place into pre-heated oven at 200°C/400°F/Gas Mark 6 for approximately 25 minutes. While cooking, brush the olive oil mixture onto the salmon every 10 minutes. If desired, squeeze over more lemon juice too.
8. If you are feeling bold and adventurous, I recommend that you serve the salmon with Avocado Algae Cream Sauce. Decorate the plate with coriander leaves. If desired, squeeze lemon juice too.

Sharing some recipes

Core Corn Muffins
Servings : 9
-------- ------------ --------------------------------
1 1/2 cups cornmeal, whole-grain
1 tablespoon baking powder
1 cup skim milk
1/4 cup butter buds® or molly mcbutter
1/4 teaspoon salt
1/2 cup egg beaters or 2 beaten eggs
2 tablespoons(20 pkts) Splenda -- optional for a sweet muffin, increase as you like for desired sweetness

Mix cornmeal, baking powder, salt, and Splenda together in medium bowl.
Add the wet ingredients and stir just until mixture comes together. Spray
a non stick muffin pan with non stick cooking spray and fill nine of the
muffin cups with batter. Cook in a 350° for 15 to 20 minutes, til just
browning around the edges.

Core Banana pudding

Prepared SF/FF banana pudding
Fiber One cereal
1 sliced banana

add in bowl and mix

Microwave Potato chips

You will need:

Russett Potatoes (or your favorite variety)
Paper plates
Parchment paper
Pan spray
Olive oil mister
Seasonings of choice (Salt, pepper, paprika, garlic powder, onion powder, oregano, Mrs. Dash, cayenne pepper.... etc)


Slice potatoes on a mandoline very thinly, about 1/8th inch thick. Lay a piece of parchment on the plate and spray with Pam. Spray the potatoes with oil and seasonings.
Place another piece of parchment over the top, spraying both sides with Pam. Lay down another layer of potatoes, and repeat oiling and seasoning. Finish with another sprayed piece of parchment.
Microwave for 7-9 minutes.
Microwaves vary so experiment, starting with the least amount of time and increase. Your potato thickness will also be a factor.

These will be golden and crispy!
You can keep reusing the same pieces of parchment paper over and over.

Cooking more than two layers is your own choice, but it doesn't work well in mine so try it at your own


Wendy's Chili

2 lbs ground beef
1 (29 ounce) can tomato sauce
1 (29 ounce) can kidney beans (with liquid)
1 (29 ounce) can pinto beans (with liquid)
1 cup diced onions (, 1 medium onion)
1/2 cup diced green chili peppers (, 2 chilies)
1/4 cup diced celery (, 1 stalk)
3 medium tomatoes, chopped
2-3 teaspoons cumin powder
3 tablespoons chili powder
1 1/2 teaspoons black pepper
2 teaspoons salt
2 cups water

Brown the ground beef in a skillet over medium heat. Drain off the fat. In a large pot, combine the beef plus all the remaining ingredients, and bring to a simmer over low heat. Cook, stirring every 15 minutes, for 2 to 3 hours

Core Meatloaf

1-1/2 lb 93% or more fat-free hamburger
1 cup skim milk
3/4 cup oatmeal
1 egg
1 small onion, chopped
1 tbs. Worcestershire Sauce
1-1/2 tsp salt
spices to taste

Mix all ingredients. Spread in ungreased loaf pan (9x5x3 inches). Cook, uncovered, for approximately 1-1/2 hours.

Broccoli/Cauliflower soup

• 1-2 heads of cauliflower or 2-3 large florets of broccoli and chop roughly.
  
• Chop an onion.
  
• Dissolve a low-fat veg/chicken stock cube in some boiling water (about 1/4 way up the saucepan/pot).
• Place the veg in the stock and simmer until tender (not too long or you'll lose the flavour/goodness).
  
• Blend the mix and add 1 cup of low-fat milk, some black pepper and mixed herbs and simmer.
  
• This should get you 4-5 fair-size bowls (you can freeze portions if you like?). See, fairly fool-proof?

Pumpkin dessert

• About half a cup of pumpkin mixed with
• 2 egg whites,
• a quarter cup skim milk, then
• pumpkin pie spices and splenda, sometimes
• a tiny bit of vanilla.

It needs to bake for 45-1 hour so you can make it at night and eat it for breakfast. It's got a lot of fiber and a lot of protein which are both hunger fighting gold. It's not like pumpkin pie really, the extra egg makes the texture slightly different.

5 ingredient recipes

Chile
- 1 lb lean ground beef
- 1 can black beans, drained
- 1 can tomato sauce
- 1 can diced tomatoes and green chiles, drained
- chili powder to taste
Brown the beef, dump in the canned stuff and powder and simmer for about 10-20 minutes

Fried Polenta
Make the microwaver polenta. But instead of all that stirring, nuke water for 3 nminutes to get good and hot, add polenta and stir, nuke for another 5 minutes and stir. Pour into container to cool. Then slice and fry in garlic olive oil - put italian seasoning and soy parmesan before placing in pan.

Glazed Chicken or Salmon
Heat up grill pan. Pour in soy sauce (I like low sodium), pour more on chicken or salmon and put in pan. let sit on sauce to cook - you will get a nice glaze on there. Serve over brown rice or even better couscous. To make couscous - put in equal parts water and couscous, nuke for 2 minutes and fluff.

Lasagna - this make a loaf pan sized one if you like it very cheesy like me
whole wheat noodles
fat free ricotta (small container)
soy mozzarella (one pack of shredded)
soy parmesan
1 whole egg
spaghetti sauce (you can take plain tomato sauce and add seasoning and lots of garlic to it)
Cook noodles
Mix ricotta and egg
put some sauce in bottom of loaf pan.
Put in layer of noodles, then ricotta mix, some mozzarella and cover with sauce.
Repeat until 3-4 layers - last layer should be just noodles, sauce and then mozzarella cheese. Sprinkle with parmesan.
Cover with aluminum foil and bake in oven at 350 for 45 mins - remove foil for last 10 mins.

Marinated Green Beans (works well for asparagus too)
Pound of fresh green beans
1/4 cup olive oil
1/8-1/4 cup of balsamic vinegar
TBS or so of dijon or other mustard (anything but the yellow stuff)
- Bring water to boil and place green beans in for 2 minutes (or until just getting bright green) (it's even better to steam them)
- drain beans then immediately dump in a bowl of ice water (to stop the cooking)
- mix oil, vinegar, and mustard. You can add minced shallots and fresh herbs.
- drain beans and toss with dressing. You can eat right away but is also good after sitting for up to a day.

Yummy recipes

Corn Chowder

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

Ingredients:

* 1 tablespoon vegetable oil
* 2 tablespoons finely diced celery
* 2 tablespoons finely diced onion
* 2 tablespoons finely diced green pepper
* 1 package of frozen whole kernel corn (10 oz.)
* 1 cup of peeled, diced, 1/2-inch raw potatoes
* 2 tablespoons of chopped, fresh parsley
* 1 cup of water
* 1/4 teaspoons salt (I leave out the salt)
* black pepper to taste
* 1/4 teaspoons paprika
* 2 tablespoons flour
* 2 cups low-fat, 1% or skim milk (I always use skim)


Directions:

1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables and add remaining milk.
6. Cook, stirring constantly, until mixture comes to a boil and thickens.
7. Serve garnished with chopped fresh parsley.

Yield: 4 Servings--Serving Size: 1 cup
Nutrition at a glance
Servings Per Recipe: 4 amount per serving
Calories 186
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 205 mg
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Mexican fiesta salad

This is the best salad for BBQs. People always ask for the recipe. The original recipe calls for much more oil, but I used less oil and added some lime zest to add some flavor. It serves about 6.

1 15oz can of corn
1 15oz can of black beans
1/2 red or purple onion, diced fine
1 red pepper, diced fine
Fresh cilantro to taste
1 tbs lime zest
Juice of one lime
6 tsp olive oil
salt and pepper to taste

Mix it all together and let it sit several hours (at least) or overnight. The colors are beautiful and I think(hope) it's all core but the oil. I eat one serving and count the oil towards my daily 2 oils.

I found this on the BCB board (don't remember from whom). I leave out the oil and put into single serving sizes in the fridge. I add just the amount of oil that I have left for the day. Usually, I use the juice from 4 limes, and the zest from 3 of them. I have a lime tree so this is easy in California!

Roasted Butternut Squash Soup

1 large white/yellow onion
1 heaping tsp crushed garlic
3 lb butternut squash
32 oz low sodium chicken broth
4 carrots
2 yams
12 can FF evaporated milk
2-3 tsp curry
1 tsp ginger

Roast the squash. Cool until able to handle. Cut up into 2 inch chunks.
Meanwhile, spray soup pot with Pam, saute the onion and garlic.
Add the soup broth, cut up carrots and the cut up yams.
Cook until soft.
Add the cut up squash, milk, and the spices.
Puree with the Braun Hand Blender.

Delicious


Eggplant Parmesan

INGREDIENTS:

* 2 eggplants (about 2 pounds total)
* 3 egg whites
* 3 tablespoons water
* 1 cup fine dry breadcrumbs
* 1/2 cup freshly grated Parmesan cheese (1 ounce), divided
* 1/4 cup slivered fresh basil leaves
* 2 1/2 cups Basic Tomato Sauce, see recipe below, or prepared marinara sauce
* 3/4 cup grated part-skim mozzarella cheese (3 ounces)
* 1/2 teaspoon salt, or to taste
* Freshly ground pepper to taste

Makes 6 servings

1. Preheat oven to 400̊F. Coat 2 baking sheets with cooking spray. Coat an 8-by-11 1/2-inch baking dish with cooking spray.
2. To prepare eggplant: Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites with water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg whites, then coat with the breadcrumb mixture. (Discard any leftover egg white and breadcrumbs.) Arrange the eggplant slices in a single layer on the prepared baking sheets.
3. Bake the eggplant slices for 15 minutes, turn them over and bake until crisp and golden, about 15 minutes more.
4. To assemble casserole: Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the prepared baking dish. Arrange half the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half the mozzarella. Layer on the remaining eggplant and top with the remaining sauce, mozzarella and Parmesan.
5. Bake the casserole, at 400̊F uncovered, until the sauce bubbles and the top is golden, 15 to 25 minutes.

To make ahead: Prepare through Step 4. Cover and refrigerate for up to 2 days.

Basic Tomato Sauce

This simple but intensely flavored sauce can be used in many Italian recipes. Make a large batch and freeze in small containers for quick reheating.

INGREDIENTS:

* 1 tablespoon extra-virgin olive oil
* 1 medium onion, finely chopped
* 4 cloves garlic, minced
* 2 28-ounce cans diced tomatoes or 3 1/2 pounds fresh tomatoes, peeled, seeded and diced
* 1 tablespoon tomato paste
* 1 teaspoon dried oregano
* Pinch of crushed red pepper
* Freshly ground pepper to taste

Makes about 5 cups

1. Heat oil in a large heavy pan or Dutch oven over medium-low heat. Add onion and cook, stirring often, until softened, about 5 minutes.
2. Add garlic and crushed red pepper; cook for 30 to 60 seconds.
3. Add tomatoes, tomato paste and oregano; mash with a potato masher.
4. Bring to a boil. Simmer, uncovered, over low heat, stirring frequently, until the tomatoes cook down to a thick mass, 45 to 55 minutes. Season with pepper.


WW's BLACK BEAN AND BARLEY SALAD:
A Favorite!
How To Cook Barley: Add 3/4 C. pearled barley to 4 C. boiling water for 45 minutes = 3 C. cooked barley. Hulled barley is "chewier" and will probably require more time, and possibly more water. You can lightly salt the water, OR, if you're eating the grains, alone/savory, cook them in broth.

SCRUMPTIOUS Barley and Black Bean Salad: This recipe is the BOMB! It was WWs back in the food exchange days, and now they serve it at my local bistro as a main or side salad. TRY it!

Serves 9

3 C. cooked barley (3/4 C. barley in 4 C. boiling water for 45 minutes)
2 C. black beans
1 1/2 C. whole kernel corn, thawed
1 1/2 C. tomato, fresh diced
1 C. green peas, thawed
1 C. chopped avacado
1/4 C. cilantro

Dressing:
1/2 tsp. salt
1/4 tsp. pepper
1/2 C. water
2 TBS. lemon juice
1 TBS. grated onion
1 TBS. olive oil
2 garlic cloves, minced
1 tsp cumin, optional

Romaine lettuce and 18 wedges of tomato (for garnish and under the grains)

Combine 1st 9 ingredients in large bowl, toss gently. Combine water and next 4 ingredients in a jar; pour over salad. Toss gently. Serve warm or room temperature.

9 servings: 1 C. salad, 2 avacado slices, 2 tomato slices (1 1/2 C.: 1/2 fat, 1 bread, 1 protein, + vegetables)

Points: 4 per serving (Courtesy of Joanne: Per Serving : 213 Calories; 5g Fat (20.0% calories from fat); 8g Protein; 38g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 151mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.)


*Do not add the avacado if you will not be eating the salad THAT meal...it will turn brown. Add when needed.

More Great recipes!

Banana Cream Pie Shake (or ice cream)

1 c sliced frozen bananas
1 1/2 tsp sf/ff vanilla pudding mix
1 c skim or ff plain yogurt
splenda to taste (if using skim vs yogurt, you probably won't need any)

Blend well. Can adjust amount of liquid to desired consistency.

Delicious topped with ff reddiwhip and/or a few crushed teddy grahams for minimal points.


Cauliflower Poppers

4 c cauliflower, cut into grape-sized pieces
1/2 tsp ground cumin
1 tsp chili powder
salt, pepper & garlic powder, to taste
cooking spray

Preheat oven to 475 degrees. Place cauliflower in a bowl, spray with cooking spray (or use Core allotment of healthy oil) & add seasonings. Toss well to coat. Spread out on a flat baking pan lined with foil (easy cleanup) and sprayed with cooking spray. Bake until cauliflower is crisp-tender, for about 10 minutes, stirring halfway through.

Faim's Three Bean Chili w/ extra veggies

2 lbs lean ground beef (93% or better)
large onion, chopped
large bell pepper, chopped
large jalapeno, chopped
1/3 cup garlic, chopped
large zucchini, peeled & chopped fine
large yellow squash, peeled & chopped fine
1 cup baby carrots, chopped fine
1 can kidney beans
1 can pinto beans
1 can black beans
1 can crushed tomatoes (regular or Italian)
1 can tomato paste (small can)
chili powder, to taste (I use Mexene)
salt & red pepper, to taste

Season ground beef w/ salt & pepper. Brown over medium heat with either Pam spray or canola oil (adjust for Core allotment). After about 10 minutes, add all chopped veggies (onions through carrots) & continue to brown. Add very little water if needed, but continue to brown meat & veggies until onions are clear. Add the remainder of ingredients (don't drain beans) along with several cups of water. I never measure the chili powder - just add as much as you like. I like a strong chili taste. Cook over a low-medium heat for about an hour. Add water as needed, just get it to your desired consistency once it's cooked. I like it thick & hearty.

This chili is a fantastic way to sneak in a ton of extra veggies. It also freezes fabulously! I also like to add ff mozzarella, raw onion & picked jalapeno slices to my bowl when served.

Core Oatmeal Pancakes

1/4 cup oatmeal
1/4 cup cornmeal
1/2 tsp. baking powder
1/4 tsp. baking soda
4 packets splenda
1/2 cup ff plain yogurt
1 egg white

Makes 2 big pancakes. Flip quickly because they cook fast.

Shrimp Fried Rice

1 cup regular egg substitute
2 tsp canola oil
3 medium scallion(s), chopped
1 cup frozen peas and carrots, thawed
4 oz frozen salad-size shrimp, thawed under cold water
2 cup quick cooking brown rice, cooked
4 Tbsp low-sodium soy sauce
Instructions

Coat a wok or large skillet with cooking spray and heat until an added drop of water sizzles.


Scramble egg substitute in wok. Remove when cooked and set aside.


Add oil, scallions, peas and carrots and shrimp to the wok. Stir-fry for five minutes.


Add cooked rice, eggs and soy sauce. Stir-fry for about three minutes. Yields about 1 1/2 cups per person.

Baked Apple and Pear Chips

2sprays cooking spray
2 medium pears, Bosc, halved, cored
2 medium red apples, Gala, Red Delicious or Granny Smith, halved, cored
1/2 tsp ground cinnamon
2 Tbsp SPLENDA

Preheat oven to 325F. Coat 2 baking sheets with cooking spray.

slice pears and apples into 1/8 inch thick slices.

In a small bowl, mix together cinnamon and SPLENDA. Place fruit slices in a single layer on baking sheets and sprinkle with cinnamon mixture. Bake, rotating baking sheets halfway through, until crisp and lightly browned, about 30-45 minutes.

Butternut Squash Soup
Ingredients:
2 tsp olive oil
4 cups butternut squash, peeled and cubed
3 cups chicken stock
1 large carrot, chopped
1 large onion, chopped
Crushed garlic cloves, 2 or 3
Chopped fresh ginger, 1 or 1 T
Salt
Pepper
Bit of curry powder
Bit of nutmeg
Instructions:
Sauté onion in olive oil, 15 minutes
Add half broth, squash, carrot, simmer 15 minutes
Add rest of broth, spices, simmer 30 minutes
Puree in batches, adjust seasonings
Serve with dollop of yogurt or sour cream

Low Fat Carrot and Sweet Potato Soup
INGREDIENTS:
2 tsp olive oil
1 small onion, finely chopped
2 tsp cumin
2 tbsp curry powder
1 pound bag of baby carrots
1 pound sweet potatoes, peeled and cut into 1-inch pieces
3 1/2 cups fat-free, low sodium chicken or vegetable broth

PREPARATION:
Heat oil in a large Dutch oven and sauté onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.
When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.
Serves 6
Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fibre 4.6g, Protein 2.9g

Apple Butternut Squash Casserole
1 large apple, sliced thin
8 oz. butternut squash, peeled and sliced ¼ inch slices

Layer in 9X13 inch pan
Mix:
½ T flour
¼ C brown sugar
¼ tsp salt
¼ tsp cinnamon
Dash of nutmeg
Stir in and crumble:
2 T butter
Sprinkle crumbled mixture over apple and squash slices
Bake at 350 F for 50 - 60 minutes

Apple Braised Chicken

2 tsp vegetable oil
1 pound chicken breast, uncooked, boneless, skinless, four 4-oz pieces
2 Tbsp all-purpose flour
1 large onion(s), sliced
2 medium apple(s), firm, cored and sliced
1 cup apple cider
1 cup fat-free chicken broth
1/2 tsp table salt
1/2 tsp ground ginger
2 tsp cornstarch

In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.

Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.

Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.

In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
Flavor Booster: Pears and chicken are an appealing combination. Substitute 2 ripe Bartlett or Comice pears, peeled, cored and diced for the apples, 1 cup sparkling pear cider for the apple cider and 1/4 teaspoon ground nutmeg for the ginger.


Roasted Bell Pepper Tomato Soup

·2 tsp olive oil
·2 medium garlic clove(s), minced
·1 medium onion(s), diced
·1 medium carrot(s), chopped
·1 1/2 tsp herbes de Provence (equal mix of basil, rosemary, thyme, bay leaf, savory and marjoram)
·14 1/2 oz ff reduced-sodium chicken broth
·20 oz canned crushed tomatoes
·1 tsp table salt
·1 Tbsp fat free creamer, such as fat-free 1/2 and 1/2 (I used ff milk)
·1/2 tsp black pepper
·3 medium sweet red pepper(s), or orange, sliced
·2 pkts SPLENDA No Calorie Sweetener

Instructions:

·Place peppers on a cookie sheet, and place under warmed broiler, turning until all sides are charred. When cooled, peel and seed the pepper.
·In a large pot, heat oil over medium-low heat. Add garlic, stir until fragrant, about 1 minute. Add onion and carrot. Cook until onion is tender, about 5 minutes.
·Add herbes de Provence, cook, stirring until fragrant, about 1 minute. Add peppers.
·Add broth and tomatoes. Bring to a boil. Cover; simmer for 25 minutes. Stir in salt, pepper, half-and-half and Splenda* No Calorie Sweetener. Purée in small batches; briefly reheat, if needed.

Yields 1 cup per serving.

Bourbon Chicken

4 Servings Core Recipe
2 lbs boneless chicken breasts , cut into bite-size pieces I don't cut into bite size pieces, I use 4-6 boneless skinless chicken breasts
1-2 tablespoon olive oil (I used one tbsp.)
1 garlic clove , crushed
1/4 teaspoon ginger
3/4 teaspoon crushed red pepper flakes
1/4 cup applesauce
1/3 cup Splenda
2 tablespoons ketchup
1 tablespoon cider vinegar
1/2 cup water
1/3 cup soy sauce
Heat oil in a large skillet.

Add chicken pieces and cook until lightly browned. Remove chicken.
Add remaining ingredients, heating over medium Heat until well mixed and dissolved. Add chicken and bring to a hard boil. Reduce heat and simmer for 20 minutes. Serve over hot brown rice and ENJOY.

Core London Broil

1 cup reduced sodium soy sauce
1 teaspoon fresh ground pepper
2 chopped chives
1 clove minced garlic
1 tablespoon toasted sesame seeds (1 pt over entire recipe)
1 teaspoon fresh grated ginger
2 tablespoons splenda

Put all ingredients in large ziplock bag and marinate meat for at least 3 hours, or overnight. This recipe is enough for 3 lbs of meat, and can be used on any meat. Grill meat and slice thin to serve.


Diet Coke Sloppy Joes

Sandwiches |
Ingredients

1 pound raw extra lean ground beef
1 medium onion(s)
1 1/2 Tbsp all-purpose flour
1 cup Coca-Cola Diet Coke
2/3 cup ketchup
2 Tbsp vinegar [/font]
1 Tbsp Worcestershire sauce
2 tsp dry mustard

Instructions

Brown beef and onion in a large skillet. Drain well. Stir in remaining ingredients as listed. Mix well. Cover and simmer for 30 minutes.


Ropa Vieja

* 1 1/2 cup fat-free, reduced-sodium chicken broth
* 1/4 cup apple cider vinegar
* 1 Tbsp ground cumin
* 1 tsp paprika, mild-flavored, preferably smoked paprika
* 1 tsp table salt
* 1/2 tsp black pepper, freshly ground
* 1/4 tsp cayenne pepper, or more to taste
* 3 pound raw lean flank steak, two 1 1/2-lb steaks, trimmed of any fat
* 2 medium red onion(s), thinly sliced into rings
* 2 large sweet red pepper(s), seeded, cored and chopped
* 2 medium apple(s), peeled, cored and shredded through the holes of a box grater
* 3 medium stalk celery, thinly sliced
* 3 medium garlic clove(s), minced
* 1/2 cup cilantro, leaves, packed, chopped

Instructions

* Whisk the broth, vinegar, cumin, paprika, salt, black pepper and cayenne in a 5- or 6-quart slow cooker. Submerge the meat, then add the onions, red peppers, apples, celery and garlic, making sure the vegetables are under, between, and over the steaks.
* Cover and cook on low until the meat is fork-tender, about 8 hours.
* Transfer the meat to a cutting board; set aside for 10 minutes. Shred the meat with two forks, pulling it into strands along the grain. Return to the slow cooker; stir in cilantro. Set the slow cooker on warm and serve within 4 hours. Yields about 1 1/4 cups per serving.


Oat Baked Onion Rings

Core Recipe
Servings | 4
Preparation Time | 12 min
Cooking Time | 45 min
Level of Difficulty | Easy

side dishes | Hurray - onion rings are back on the menu! We lightened up the ingredients and then baked them to achieve the flavor and texture of the deep fried original.

Ingredients

4 sprays cooking spray
2 large egg white(s)
1/2 cup fat-free sour cream
2 large onion(s), yellow, sliced into 1/4-inch-thick rounds and separated into rings
5 packet uncooked instant oatmeal, 1 oz each (about 2 cups total)
2 tsp garlic powder
1 tsp table salt
1/2 tsp dry mustard

Instructions

Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.

In a large shallow bowl or dish, whisk together egg whites and sour cream. Add onion rings and turn to coat. Transfer onion rings to a large bowl and set aside.

In a small bowl, combine remaining ingredients. Sprinkle mixture over onions and toss to coat. Spread onions out on prepared baking sheets and lightly coat with cooking spray.

Bake until tender and golden, about 30 to 45 minutes. Yields half an onion per serving.

Fake Rotisserie Chicken

Ingredients

* 3-3 1/2 lbs chicken
* 1 small onion (optional)
* 1 small lemon (optional)
* tarragon or rosemary or your favorite herb
* soy sauce, if desired

Directions
1.Spray large crockpot with non-stick spray.
2.Form six pieces of aluminum foil into balls the size of a golf-ball and place in the pot.
3.Rinse the chicken thoroughly inside and out.
4.Rub your favorite seasonings both inside and out.
5.(I usually include a little soy for color.) Poke holes in the lemon and insert it in the cavity.
6.Insert the onion in the cavity.
7.Place the chicken on top of the foil.
8.Add nothing else.
9.Cover and cook on low for 8 hours.

WW Milkshake

Ingredients

* 1 cup skim milk or 1% low-fat milk
* 4 ice cubes
* 1 teaspoon vanilla extract (or almond extract) or instant coffee
* sugar substitute

Directions
1.Place all ingredients in blender.
2.Blend until all ice is crushed and milk shake is thick.
3.It really does become thick.
I add a little vanilla pudding (dry) to thicken it a little.

Quick Chocolate Pie

Ingredients Directions

* 1 (1 ounce) box fat-free sugar-free instant chocolate pudding mix (I think the Jell-O brand is the best)
* 2 cups nonfat milk
* 2 tablespoons Cool Whip Free
* 2 low-fat cinnamon graham crackers

Directions
1. Mix 1 box of pudding with milk. Whisk for 2 minutes and let stand for 5 minutes or refrigerate until you are ready to eat your pie.
2. Spoon 1/4 of pudding mixture into bowl. Crumble 1/2 graham cracker over the pudding. Top with 2 tablespoons Cool Whip Free
.
This makes great banana pudding too, just use vanilla pudding and add sliced bananas.

Greek Veggie Burger

Serves 1
Ingredients

* 1 Veggie Burger (I like Morningstar)
* 1 light stick of string cheese (count 1 point)
* 1 tsp ff feta cheese

Directions

* Heat burger as directed on package
* Slice string cheese and place on burger
* Sprinkle feta cheese on top
* Heat in microwave until string cheese is melted
* Enjoy with a salad

Beef Patties with Onion Gravy

Patties
1 lb lean ground beef(or could use turkey)
1 egg
1/2 cup rolled oats
1/2 envelope dry onion soup mix
1 tsp worcestershire sauce
1/8 tsp pepper

Gravy
1/2 envelope dry onion soup mix
2 cups water
2 tbsp flour(negligible points over the servings of the recipe)

Combine all patties ingredients. Mix thoroughly with your hands and shape into four oval patties. Spray a nonstick skillet with cooking spray and brown patties on both sides.
Add dry onion soup mix and 1 1/2 cups water to pan. Cover pan tightly and simmer for 20 mins. Remove patties to a plate.
In a jar, combine 1/2 cup water with flour. Shake well to combine. Stir flour and water mixture into onion gravy in skillet. Stir constantly with a whisk til it comes to a boil. Boil 1 minute.
Return patties to the pan.
Serve with mashed potatoes or cooked ww noodles.


AuntB's Core Chicken and Dressing
3 heaping cups of "Jenn's Core Cornbread" crumbs
1 heaping cup of diced cooked chicken
1 can (14.5 oz) ff chicken stock
1 teaspoon dried parsley flakes
1 heaping teaspoon poultry seasoning
1/2 teaspoon onion powder
1/2 teaspoon celery salt
1/2 teaspoon 'Maggi' brand instant chicken bullion
1/4 heaping cup of dry oatmeal
Mix everything together and let it sit while the oven preheats to 350. (about 10 minutes)
Pour the mixture into a glass pie pan, sprayed with a nonstick spray, smoothing the top and pushing down any exposed chicken pieces. (They can dry out if not down inside the dressing) Bake for 1 hour.

JENN’S CORE CORNBREAD
1 1/2 c. yellow cornmeal
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tps. salt
1/3 c. Splenda {up to 1/2 cup if you like it sweet}
1c. fat free yogurt
1/2 c fat free sour cream
1 tbs. oil
2 eggs

Mix dry ingredients in a medium bowl.

Mix liquid ingredients in a small bowl.

Gently fold the wet into the dry.
Pour into a 9" deep dish pie plate or a 9" square pan that has been
sprayed with Pam. Bake at 375 degrees for 25-30 minutes or until the
edges are a golden brown and a toothpick inserted in center comes out
clean. Cut into 8 wedges or make in muffin pans.

Core or if on Flex Points: 8 servings = 2 Pts. each

Better Buffalo Wings
Core or 3 (3.4) points
Serving Size : 6

1 tbsp paprika
2 tbsps hot sauce -- Tabasco, Texas Pete, etc.
1 tsp olive oil
12 ozs chicken breast, no skin, no bone, R-T-C -- sliced into strips
(about 3 halves)
3/4 c Fat-free ranch dressing

Combine paprika, hot sauce, and olive oil; add chicken and toss well
to coat. Marinate chicken in refrigerator, about 1 hour. Heat
broiler. arrange chicken on broiler pan and cook, five minutes or
until chicken is cooked through. Serve with dressing for dipping.


Per Serving : 137 Calories; 8g Fat (54.9% calories from fat); 13g
Protein; 3g Carbohydrate; trace Dietary Fiber; 35mg Cholesterol;
415mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Vegetable;
1 1/2 Fat; 0 Other Carbohydrates.

I have made these several times. My DD loves them. Very spicey!
Yum!!! Enjoy.


CHEESY CHILI BAKE

Serving Size : 6 Categories : Cheese Ground Beef Oven

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds extra lean ground beef
1/2 onion -- chopped
1 teaspoon chili powder
salt and pepper -- to taste
1 cup chopped mushrooms
1/4 cup chili peppers
3 cups fat-free cheddar cheese -- shredded

1. Brown ground beef with onions and mushrooms in a little butter. Drain. Add chili powder, salt, pepper and red sauce, and green chili peppers.

2. Let simmer about 15 minutes.

3. Put in a casserole dish, sprinkle with cheese on top and bake at 400 until cheese melts.

Source:
"Atkins-Recipe-Corner"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 445 Calories; 26g Fat (53.4% calories from fat); 47g Protein; 4g Carbohydrate; 1g Dietary Fiber; 115mg Cholesterol; 510mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; ½ Vegetable; 2 1/2 Fat.


CORE BAVARIAN PATTIES WITH SAUERKRAUT



1 1/2 pounds (CORE) ground beef
1/2 cup sugar free apple sauce
1/3 cup oatmeal
1/4 cup finely chopped onion, 1 small
1 large egg
1 teaspoon salt
1/2 teaspoon allspice
16 ounces sauerkraut, drained

1. Mix all the ingredients together except the sauerkraut. Shape the mixture into 6 patties, each about 3/4-inch thick. Brown the patties in a large skillet over medium heat, turning once. Drain off the excess fat.

2. Spoon the sauerkraut onto the patties. Cover and simmer for about 15 minutes.

MAIN DISH RECIPES

Beef Goulash

1 1/2 pounds ground beef, extra lean
1 medium onion, chopped
1 stalk celery, sliced
1 (16-ounce) can stewed tomatoes
2 cups water (1 tomato can)
1 (7-ounce) package uncooked whole wheat elbow macaroni (1 1/2 cups)
1 (6-ounce) can tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon salt
1/2 teaspoon pepper

Cook and stir ground beef, onion and celery in 4-quart ovenproof Dutch oven until beef is brown; drain. Stir in remaining ingredients. Cover and bake in 350º oven until liquid is absorbed and goulash is hot, about 40 minutes; stir. 6 servings.


Black Bean and Corn Stew
4 tsp. olive oil
1 medium onion, chopped
4 garlic cloves, minced
2 tsp. ground cumin
1 can (4.5 ounces) chopped green chiles
2 cans (15 ounces each) black beans, drained and rinsed
2 cans (14.5 ounces each) diced tomatoes
salt
1 package (10 ounces) frozen corn
In a large saucepan, heat oil over medium heat. Add onion; cook until softened, 5 to 6 minutes. Add garlic and cumin; cook, stirring often, until fragrant, about 2 minutes more.
To the pan, add the chiles, beans, tomatoes and their juice, 2 cups water, and 3/4 tsp. salt. Bring mixture to a boil; reduce heat to medium-low, and simmer, partially covered, until slightly thickened, about 20 minutes.
In a blender or food processor, puree 2 cups of the stew. Return the pruee to the pan, and add the frozen corn; simmer until heated through, about 5 minutes. Serve hot. Garnish with ff cheese, ff sour cream, diced red onion, or chopped chives. 4 servings
Black Bean Lettuce Bundles

1 cup canned black beans
1/2 cup cooked corn kernels
1/2 medium sweet red pepper(s), seeded and chopped
4 medium scallion(s), sliced
1/4 cup cilantro, chopped
2 Tbsp fresh lime juice
1 tsp olive oil
1 tsp ground cumin 1 medium garlic clove(s), chopped 1/2 tsp table salt
1 head Boston lettuce, washed and seperated into leaves
In a medium bowl, mix the black beans, corn, bell pepper, scallions, cilantro, lime juice, oil, cumin, garlic and salt. Refrigerate, covered, until the flavors are blended, at least 1 hour.
Place a lettuce leaf on a work surface and fill with about 1/3 cup of the bean mixture; fold up burrito-style. Repeat, using all the bean mixture. 4 servings.

Blackened Chops with Pineapple Salsa

4 lean, boneless pork chops, 3/4-inch thick
1 cup chopped canned pineapple
1 medium red or green bell pepper, chopped
1 Tbsp. finely chopped onion
1 Tbsp. fresh lime juice
1 tsp. chili powder
1/2 jalapeño pepper, finely chopped
1/8 tsp. ground cumin
1/8 tsp. cayenne
Salt and pepper
2 tsp. chili powder
1 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. paprika
1/2 tsp. pepper
1/4 tsp. salt
1 tsp. canola oil

To prepare salsa, in a medium bowl combine pineapple, red pepper, onion, lime juice, 1 teaspoon chili powder, jalapeño pepper, 1/8 teaspoon cumin and cayenne. Season to taste with salt and pepper; set aside. In a small bowl combine 2 teaspoons chili powder, coriander, 1/2 teaspoon cumin, paprika, 1/2 teaspoon pepper and 1/4 teaspoon salt. Stir in 1 teaspoon oil. Rub the mixture all over the chops. Heat a large heavy skillet over medium-high heat. Cook chops for 5-6 minutes, turning occasionally, until evenly browned on both sides, and chops are just done. Serve chops with the salsa. Serves 4.

Broccoli and Cheese Soup

Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
1 can fat-free evaporated milk
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light) OR 8 ounces fat free shredded cheddar cheese

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

Add evaporated milk to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.

Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
Buffalo Chicken Pasta

1 pound whole wheat penne, uncooked
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1 pound boneless, skinless chicken breasts, cut into 1/2-inch pieces
2 teaspoons canola oil, divided
1 teaspoon Tabasco sauce
1 cup sliced celery
1/2 cup chopped red onion
1 cup fat free mayonnaise
1/2 cup fat free blue cheese salad dressing
3/4 cup fat free skim milk

Prepare pasta according to package directions. While pasta is cooking, combine paprika, salt, garlic powder and pepper; sprinkle over chicken, stirring to coat. Add 1 teaspoon oil to a large skillet and heat over medium-high heat. Add chicken to skillet and sauté over medium-high heat, stirring frequently, until chicken is golden brown and cooked through, about 4 minutes. Add tabasco; cook 1 minute. Remove chicken from skillet. Add remaining teaspoon of oil to skillet; add celery and onion and sauté 2 minutes.
Combine mayonnaise, dressing and milk in a small bowl. Add to vegetables in skillet. Add chicken. Stir constantly and cook over medium-low heat until thoroughly heated. When pasta is done, drain and return to pot. Add contents of skillet to pot and mix well. Transfer to dish and serve immediately. 8 servings.

Cajun Chicken Pasta

8 ounces whole wheat pasta
4 boneless, skinless chicken breasts
4 tsp. Cajun seasoning
2 garlic cloves, minced
1 red bell pepper, coarsely chopped
1 green bell pepper, coarsely chopped
3/4 cup fresh mushrooms, sliced
2 scallions, chopped
1 can evaporated skim milk
1 tsp. dried basil
1/2 tsp. lemon pepper
1/4 tsp. salt
1/4 tsp. black pepper

1/4 cup grated Parmesan cheese (NOT A CORE ITEM - 3 WAP TOTAL)

Cook pasta according to package directions. Rub chicken breasts with Cajun seasoning. In a large skillet over medium heat, cook the chicken for 7 minutes on each side. Remove the chicken. Slice into strips across the grain; set aside. Add the garlic, red bell pepper, green bell pepper, mushrooms, and green onion to the skillet. Saute for 2 to 3 minutes. Reduce heat. Add the evaporated milk, basil, lemon pepper, salt, and ground black pepper. Heat until sauce has thickened, stirring frequently. Add the cooked pasta and chicken, toss, and heat through. Sprinkle with grated Parmesan cheese and serve. 4 servings.



Chicken Curry With Brown Rice and Peas

2 teaspoons olive oil
1/2 cup diced yellow onion
2 cloves garlic, minced
1 teaspoon minced fresh ginger1 pound skinless, boneless chicken breasts, cut into 1-inch pieces2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup reduced-sodium chicken broth
2 cups uncooked instant brown rice
1 cup frozen green peas
1/2 cup nonfat sour cream
2 tablespoons minced fresh chives

Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic and ginger and sauté 2 minutes. Add chicken and sauté 3 minutes, until golden on all sides.

Add curry powder, coriander, salt and black pepper to pan and stir to coat chicken. Add chicken broth and bring to a boil. Reduce heat to low and simmer 10 minutes, until chicken is cooked through.

Meanwhile, bring 2 1/4 cups of water to a boil in a medium saucepan. Add rice, reduce heat to low, cover and cook 8 minutes. Add green peas, cover and cook 2 more minutes, until liquid is absorbed.

Remove chicken mixture from heat and stir in sour cream and chives. To serve, spoon chicken mixture over rice and peas.

Chicken Paprikash

4 - 3-ounce skinless boneless chicken breasts
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 tsp olive oil
1 cup chopped scallions
1 cup chopped red bell pepper
2 garlic cloves, minced
1 Tbsp. paprika
1/2 tsp dried thyme leaves
1 cup low sodium chicken broth
1/2 cup fat free sour cream
2 cups hot cooked brown rice

Sprinkle chicken with salt and black pepper; set aside. In large non-stick skillet, heat oil; add chicken. Cook 3-4 minutes on each side, until golden brown and cooked through. Remove chicken from skillet; keep warm. To same skillet, add scallions, red pepper and garlic; cook, stirring frequently, 4-5 minutes, until tender. Stir in paprika and thyme; cook, stirring constantly, 1 minute longer. Stir in broth; bring liquid to a boil. Reduce heat to low; simmer 5 minutes, until liquid is reduced by about half. Stir in sour cream; simmer 1-2 minutes, until heated through. To serve, spoon rice onto serving platter; top with chicken, then broth mixture. 4 servings.


Chicken Stir Fry

1/4 cup fat free Italian Salad Dressing
1 lb. boneless, skinless chicken breasts, cut into chunks
2 Tbsp. light soy sauce
1/4 tsp. ginger
1/8 tsp. dark sesame oil
2 Tbsp. Thai Chili Garlic Paste
1 cup frozen stir fry peppers and onions (red and green peppers and white onion)
1/4 cup shredded carrot
3/4 cup broccoli florets
Marinate chicken in Italian dressing for as long as you have (at least 4 hours, if possible). Cook chicken over medium high heat until all pink is gone. Add soy sauce, ginger, sesame oil, and garlic chili paste. Mix together. Add peppers and onions, broccoli, and carrots. Cook until all veggies are heated through. Serve over brown rice.
Crockpot Chicken and Rice

Spray crockpot with cooking spray. Place 6 frozen skinless boneless chicken breasts in bottom of crockpot.
Sprinkle with garlic salt and freshly ground black pepper; toss in 1 cup of brown texmati rice; add one small package of baby carrots; mix together a can of progresso chicken and vegetable soup and 1 cup of fat free sour cream and pour over all the stuff in the crockpot; cook on low 8 hrs.


Crockpot Mexican Chicken

2 cans niblets corn
2 chicken breasts, cubed
2 cans black beans
1 jar chunky salsa
1 cup grated, low fat, sharp cheddar

Lightly spray crock with cooking spray. Put corn in bottom of pot. Add chicken; pour in salsa and beans. Start it on high to get the chicken going, and then leave it on low the rest of the day (8-9 hrs.). Add the cheese just before serving. 8 servings.

Cornmeal Crusted Chicken

4 chicken breast halves, boneless/skinless
1/2 cup egg substitute
3/4 cup yellow cornmeal
1/2 teaspoon lemon pepper
1/4 teaspoon cayenne pepper
Dash of salt, if desired
1/4 cup grated fat-free Parmesan cheese
2 tablespoons lime juice

Rinse and drain the chicken breasts. Place one at a time in a large zipper-lock plastic bag. Leaving the bag unzipped, use a meat mallet to pound the chicken to 1/3 to 1/4 inch thick. Repeat with each remaining breast. This can be done ahead of time and the chicken stored in the refrigerator in the sealed bag.

Set two shallow bowls or pie plates on the counter. Place the egg substitute in one bowl, the cornmeal mixed with the lemon pepper, red pepper, salt, and cheese in the other bowl. Rub the chicken with the lime juice. Dip one piece of chicken at a time in the egg substitute and then coat evenly with the cornmeal mixture. If you have time, place on a wire rack to dry out a little.

Bake in a 400 degree F oven. Spray the pan and top of the chicken with cooking spray; turn halfway through cooking time. Serve with salsa if desired. 4 servings.


Easy Slow Cooker Pot Roast

2 lb. top round pot roast
salt and pepper
1 packet dry onion soup mix
1 can beef broth
8 oz. water
1-1/2 cup sliced carrots
1 cup coarsely chopped onion
1-1/2 cup cubed potatoes
1 stalk celery, chopped
Season roast with salt and pepper. Brown roast on all sides in a large nonstick skillet over high heat. Mix soup mix, broth, and water in slow cooker. Add roast, carrots, onion, potatoes, and celery. Cover and cook on low setting for 8 to 10 hours.

Five Cheese Spinach Quiche


1 serving cooking spray (5 one-second sprays per serving)
1 cup onion(s), yellow, sliced
10 oz chopped frozen spinach, thawed and well-drained
1 cup fat-free ricotta cheese
3/4 cup Kraft Free Shredded Cheddar Cheese, or other brand
2 slice Borden Fat Free Singles American Cheese, or other brand, torn 3 large egg(s), lightly beaten
1 tsp Dijon mustard
1 tsp dried oregano 1/2 tsp table salt
1/4 tsp black pepper
1/4 cup fat-free bleu cheese dressing
1/4 cup Kraft Non-Fat Grated Cheese Topping, or other fat-free parmesan cheese
Preheat oven to 375ºF. Coat a 9-inch nonstick pie pan with cooking spray.

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add onion and sauté until soft and golden, about 5 minutes.

Transfer onions to a large bowl and add spinach, ricotta, cheddar cheese, American cheese, salad dressing, eggs, mustard, oregano, salt and black pepper. Mix until well blended. Spoon mixture into prepared pan and smooth top with back of a spoon. Sprinkle with grated topping.

Bake until a knife inserted near center comes out clean, about 30 minutes. Let stand 10 minutes before slicing into 6 pieces. 6 servings

Ginger Lime Pork

1 pound pork tenderloin, partially frozen until firm
12 fresh asparagus spears, tough ends removed
4 medium carrots
2 tablespoons canola oil, divided
6 tablespoons low sodium fat free chicken broth
2 tablespoons lime juice
1/8 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon finely grated fresh ginger root
1/2 teaspoon finely grated lime peel

Cut pork diagonally into 1/4-inch thick pieces. Cut each slice into thin strips. Set aside.
Slice asparagus diagonally into 1-inch long pieces. Cut carrots into 2-inch long julienne pieces. Heat 1 tablespoon oil over medium-high heat in a large skillet. Add carrots, cook 5 minutes, stirring often. Add asparagus; cook 1 minute more. Lower heat to medium low. Add 1 tablespoon broth. Cover and cook until vegetables are tender crisp (4-5 minutes). Remove.
Heat remaining oil in skillet over medium heat. Add pork. Cook and stir until no longer pink (3-4 minutes). Turn heat to low. Combine rest of broth, lime juice,salt, pepper, ginger and lime peel. Add to skillet. Heat through; return vegetables to skillet; toss lightly, heat one minute. Serve immediately. 4 servings.

Greek Lemon Chicken Thighs And Potatoes

1/2 cup fresh lemon juice
1/2 cup fat-free chicken broth
2 Tbsp olive oil
4 medium garlic clove(s), minced
2 Tbsp fresh oregano 1 serving cooking spray (5 one-second sprays per serving)
1 1/2 pound boneless, skinless chicken thigh(s), about 8 thighs
1 pound uncooked new potatoes, cut in half (about 10 small potatoes)

Place lemon juice, broth, oil, garlic and oregano in a large resealable plastic bag or medium glass bowl. Add chicken, seal bag or cover bowl, and marinate at least 2 hours or up to overnight in refrigerator.
Preheat oven to 350ºF. Coat a 9 X 11-inch pan with cooking spray. Place chicken and marinade in pan; add potatoes. Bake 60 minutes, or longer for softer potatoes. Yields about 2 chicken thighs and 5 potato halves per serving. 4 servings.
(Note: You may substitute boneless, skinless chicken breasts for the thighs but reduce the cooking time by 15 minutes.)
Hawaiian Pork Chops

4 (1/2 inch) lean pork chops
1 ( 8 ounce) can pineapple slices, drained and juice reserved
2 Tbsp. Brown Sugar Twin
1/2 teaspoon ground nutmeg
Pineapple juice from can

Preheat oven to 350E F. Place pork chops on baking dish that is lightly sprayed with cooking spray. Mix 2 tablespoons of the reserved pineapple juice with Brown Sugar Twin and nutmeg. Spoon half of the mixture over the pork chops. Top with pineapple slices and spoon remaining mixture over the pineapple. Cover and bake 30 minutes. Uncover and bake 20 minutes longer, occasionally spooning sauce over chops. 4 servings.

Herb Marinated Chicken Breasts
3/4 cup fat free mayonnaise
1/4 cup low sodium chicken broth
2 cloves garlic, minced
2 tablespoons green onion, finely chopped 2 teaspoons dried basil
1 teaspoon dried thyme
1 3/4 pounds boneless skinless chicken breast

Stir together mayo, broth, and seasonings. Pour mixture over chicken. Cover; refrigerate several hours or overnight. Drain, reserving marinade. Place chicken on greased rack of broiler pan. Broil 4 to 6 minutes on each side or until tender, brushing frequently with marinade. 6 servings.

Italian Chicken and Couscous

1 Tbsp. olive oil
2 cloves finely chopped garlic
1 can stewed tomatoes (separate tomatoes and juice)
1 lb boneless, skinless chicken, cut into bite size pieces
1 med onion separated into rings
1 1/2 tsp oregano
1/8 tsp pepper
1 1/2 cups chicken broth
1 medium zucchini, cut into bite size pieces
1/2 package couscous

Heat oil, and cook garlic for one minute. Stir in tomato juice, chicken, onion, oregano, and pepper; cook until chicken is done. Stir in broth and bring to a boil. Stir in zucchini, pasta, and tomatoes. Cover and let simmer until pasta is cooked.


Lime Grilled Chicken with Black Bean Sauce

3 Tbsp. fresh lime juice
2 tsp. oil (from list on Core Plan)
1/4 tsp. ground red pepper
4 garlic cloves, crushed
4 (4 ounce) skinless, boneless chicken breasts
2 cups water
1/2 cup diced red bell pepper
1 Tbsp. chopped red onion
1 cup drained canned black beans
1/2 cup fresh orange juice
2 Tbsp. balsamic vinegar
1/4 tsp. salt
1/4 tsp. black pepper
2 garlic cloves, crushed

Combine first 4 ingredients in a large zip-top plastic bag; add chicken. Seal bag; marinate in refrigerator 8 hours, turning bag occassionally.

Prepare grill. Remove chicken from bag, reserving marinade. Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done, basting occassionally with reserved marinade. Keep warm.

Bring water to a boil in a small saucepan; add bell pepper and onion. Cook 30 seconds; drain. Plunge into ice water; drain well.
Place beans and next 5 ingredients in a food processor; process until smooth. Pour bean mixture into a saucepan; cook over medium heat until thoroughly heated.

Spoon 5 Tbsp. black bean sauce over each grilled chicken breast. Top each with 2 Tbsp. bell pepper mixture. 4 servings.

Maple-Glazed Salmon

1 Tbsp. sugar free maple syrup
1 Tbsp. hoisin sauce
1 tsp. Dijon mustard
1/4 tsp. coarsely ground black pepper
2 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray

Preheat broiler. Combine first 4 ingredients in a small bowl; stir with a whisk. Place salmon, skin side down, on a broiler pan coated with cooking spray. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with fork, brushing with maple mixture after 5 minutes and again after 10 minutes. 2 servings.

Maple Mustard Barbecued Pork Chops

1/2 cup sugar free maple syrup
4 tablespoons, 1/4 cup, spicy brown mustard
1/4 medium onion, finely chopped
1/2 teaspoon allspice
1 teaspoon ground cumin
8 center cut boneless pork loin chops, 1-inch thick
Extra-virgin olive oil, for drizzling
Montreal Steak Seasoning
3 golden delicious apples, sliced across into 1/2-thick inch disks

Preheat grill pan or nonstick griddle pan over medium high heat. Preheat electric table top grills to high. Preheat oven to 350 degrees F.
Combine maple syrup, mustard, cider, onion, allspice and cumin in a small saucepan and cook together over moderate heat for 5 minutes until sauce begins to thicken a bit.

Coat chops lightly in oil and season with salt and pepper. Cook chops on hot grill pan or indoor grill 3 minutes on each side. Baste chops liberally with sauce, cook 2 or 3 minutes more. Transfer chops to a baking sheet. Baste again with sauce and transfer to a hot oven to finish cooking them. Bake 10 to 12 minutes, until your apples are ready to come off the grill pan.

Wash apples but do not core or peel. Coat apple slices with a drizzle of oil. Season with grill seasoning or salt and pepper. Cover grill pan or indoor tabletop grill with as many pieces of apple as possible. As the apples get tender, pull them off and replace with more slices. Apples should cook 3 minutes on each side, you don't want them too soft, just tender.

Platter chops with apples along side and serve. 8 servings.


Meatloaf

1 pound lean ground beef
1/2 cup old-fashioned rolled oats
1/2 medium onion, diced
1 large egg
1/2 teaspoon basil
1/2 teaspoon oregano
1 teaspoon italian seasoning
1/2 teaspoon dry mustard
1 teaspoon worcestershire sauce
1 teaspoon Splenda
salt and pepper

Preheat oven to 375. Mix all ingredients, except ketchup, thoroughly and put in sprayed loaf pan. Bake for 50 minutes. 5 servings.

Mexican Pork Chops

Four 4-oz boneless pork loin cutlets
1 green bell pepper, seeded and chopped
1 onion, chopped
One 14 1/2-oz can stewed tomatoes (no salt added)
2 cups fresh or thawed frozen corn kernels
1/2 c salsa
1-1/2 tsp dried oregano
1/2 tsp ground cumin (I didn't have any so didn't add it)

Preheat the oven to 350' F. Spray a large nonstick skillet with nonstick cooking spray; heat. Add the pork and brown 2 minutes on each side; transfer to a 3-quart casserole dish. Spray the same skillet with more nonstick cooking spray. Add the pepper and onion; cook, stirring as needed, until softened, about 5 minutes. Add the tomatoes, corn, salsa, oregano and cumin; cook, stirring as needed until heated through, about 2 minutes. Pour the corn mixture evenly over the pork. Bake, covered, until the pork is tender, bout 45 minutes.

Mexican-Style Chicken

1 Tbsp. chili powder
1 Tbsp. Splenda
2 Tbsp. salt-free Mexican seasoning
1 cup salsa
1 (14.5 ounce) can stewed tomatoes, coarsely chopped
Cooking spray
1 pound chicken breast tenders
1/2 (16 ounce) pkg. frozen pepper stir fry (about 2-1/2 cups)
1 cup frozen chopped onion
3 cups hot cooked brown rice

Combine chili powder, Splenda, and Mexican seasoning in a small bowl. Combine salsa and tomatoes.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, and sprinkle evenly with chili powder mixture. Top with pepper stir fry and onion. Pour salsa mixture evenly over top. Bring to a boil; cover and reduce heat. Simmer 10 minutes or until chicken is done. Serve over cooked rice. 4 servings.



Moroccan Chicken Couscous

8 bone-in, skinless chicken breasts (about 2-1/2 pounds)
3 carrots, cut into 1-1/2 inch chunks
3 onions, thinly sliced
1 14.5 ounce can whole tomatoes, drained
1 15.5 ounce can chickpeas, drained and rinsed
1-3/4 cups chicken broth
3/4 cup water
1/2 tsp. ground ginger
1/4 tsp. ground tumeric
1/4 tsp. cinnamon
1/8 tsp. cinnamon
1/8 tsp. chili powder
salt and pepper
2 zucchini (about 1 pound), halved crosswise and quartered lengthwise
12 ounces couscous
1/2 tsp. salt
1/8 tsp. pepper
2 Tbsp. olive oil

In a Dutch oven, combine the chicken, carrots, onions, tomatoes, chickpeas, stock, water, ginger, tumeric, cinnamon, chili powder, 1 tsp. salt, and 1/8 tsp. pepper. Break up the tomatoes with a spoon. Bring to a simmer over medium heat. Cover, and cook for 15 minutes. Add the zucchini, and cook until the chicken is cooked through, yet still tender, about 15 minutes more.

Put couscous, 1/2 tsp. salt, and 1/8 tsp. pepper in a large bowl. Add olive oil, and stir with fork to coat evenly. Bring 2-1/2 cups water toa boil, stir one third into the couscous. Cover remaining water to keep it hot. Press couscous gently with the back of the fork. Cover with plastic wrap; let stand for 3 minutes. Repeat with remaining water in two additions. Break up any clumps with a fork or your fingers.

Serve the couscous in bowls. Spoon chicken, vegetables, and broth on top. 4 servings

Pork Chops with Creamy Dijon Sauce

4- 4oz. lean pork chops
1/2 tsp salt
1/2 tsp pepper
1/3 cup ff chicken broth
1-1/2 tbsp dijon mustard
1/3 cup ff evaporated milk

Sprinkle both side of chops with s & p. coat a large non-stick skillet with cooking spray. heat over medium heat until hot. Add chops to skillet and cook 3-4 minutes on each side or until browned. remove chops from skillet and keep warm.
Add broth to skillet, stirring to loosen brown bits. Combine mustard and milk. reduce heat and simmer 7 minutes or until sauce is slightly thickened. spoon sauce over chops. 4 servings.


Quick Chicken Chili

1 Tbsp. canola or extra virgin olive oil
10 ounces boneless, skinless chicken breast, cut in bite-size pieces
1-1/2 tsp. chili powder
1-1/2 tsp. cumin
2 14.5-ounce cans no-salt-added diced tomatoes
15-ounce can no-salt-added black or red beans
4.5 ounce can minced green chilies
1 cup yellow whole-kernal corn, frozen or canned
salt and cayenne pepper to taste

In a medium saucepan, saute chicken in oil over medium high heat for 3 minutes or until white. Stir in chili powder and cumin to coat chicken. Saute 3-4 minutes. Add remaining ingredients; heat through.

Salsa Chicken

Saute thin-sliced skinless chicken breast with olive oil, adobo, and salsa; serve over couscous.

Santa Fe Meat Loaf

1 large egg, lightly beaten
3 Tbsp. chopped onion
1 (10 ounce) can diced tomatoes with green chiles, undrained
1 (1.1 ounce) package Hidden Valley Ranch dip mix
1 (8.75 ounce) can whole kernal corn, drained
1/2 tsp. pepper
1 tsp. Worchestershire sauce
1-1/2 lbs. lean ground beef
1/4 cup Italian-seasoned breadcrumbs (NON CORE ITEM)

Preheat oven to 350 degrees. Combine egg, onion, tomatoes, dip mix, corn, pepper, and Worchestershire sauce in a large bowl. Crumble beef over vegetable mixture. Add breadcrumbs, and stir until well blended. Shape beef mixture into an 8x4 inch loaf and place in a pan coated with cooking spray. Bake for 1 hour. Cool 5 minutes. 6 servings

Santa Fe Skillet Casserole

1 lb. lean ground beef
1 cup chopped onion
1 cup chopped green bell pepper
1-1/2 cups uncooked instant brown rice
1-1/2 cups vegetable or beef broth
1/4 tsp. salt
1/4 tsp. black pepper
1 (14.5 ounce) can Mexican-style stewed tomatoes, undrained
3/4 cup shredded fat free cheddar cheese

Combine ground beef, onion, and bell pepper in a large nonstick skillet; cook over medium-high heat until beef is browned and vegetables are tender.

Add rice, broth, salt, pepper, and tomatoes. Cover, reduce heat, and simmer 5 minutes or until rice is tender and liquid is absorbed. Sprinkle with cheese and serve immediately. 6 servings.

Sausage and Rice Casserole

1/2 lb. 97% fat free breakfast sausage (such as Jimmy Dean) (NON CORE ITEM)
1 cup chopped onion
1 medium red bell pepper, chopped
1/2 cup thinly sliced celery
4 garlic cloves, minced
1/4 tsp. crushed red pepper
1 (10.75 ounce) can condensed, reduced-fat cream of celery soup, undiluted
1 (8 ounce) can sliced water chestnuts, drained
2 tsp. Worchestershire sauce
2 Tbsp. light soy sauce
1/2 cup frozen green peas
1 cup hot cooked long grain brown rice

Cook sausage over medium-high heat until browned, stirring to crumble; remove from pan. Add onion, bell pepper, and celery to sausage drippings; saute 4 minutes or until tender. Add garlic and crushed red pepper; cook 30 seconds. Add sausage, soup, water chestnuts, Worchestshire sauce, soy sauce, and peas; stir well. Bring just to a simmer; cover, reduce heat and simmer 10 minutes. Stir in rice; cover, remove from heat and let stand 2 minutes. 4 servings.


Smothered Chicken with Mushrooms and Onions

4 boneless, skinless chicken breast halves
2 cups low sodium chicken broth
1/8 cup cornstarch
2 Tbsp. olive oil
1/2 tsp. dried tarragon (or 1 Tablespoon chopped fresh)
1 large yellow onion, diced
1 large carrot, chopped into small-ish chunks
2 cups chopped mushrooms
Salt and pepper to taste
Spray a non-stick pan with cooking spray. When hot, but not smoking, add chicken breasts. Season with salt and pepper. Cook over medium heat until lightly browned, 2 minutes each side. Remove chicken from pan and set aside. Heat olive oil in pan. When oil is hot but not smoking, add onions, mushrooms and carrot. Cook until vegetables are soft and lightly browned, about 7 minutes. Sprinkle cornstarch over vegetables and stir until thoroughly incorporated, about 2 minutes. Add broth and tarragon. Bring to a boil. Reduce heat and stir until slightly thickened (usually less than a minute). Add chicken breasts, pushing down into liquid. Cover and simmer until chicken is opaque, about 10 minutes. Serve over steamed brown rice or potatoes. 4 servings.


Southwestern Slow Cooker Chicken and Potato Soup

3/4 pound uncooked boneless, skinless chicken breast(s), cut into 1-inch cubes
3 small sweet potato(es), or 2 medium, peeled, cut into 1-inch cubes
1 large onion(s), chopped
29 oz canned diced tomatoes, salsa-style wth chiles, undrained
14 1/2 oz fat-free chicken broth
1 tsp dried oregano
1/2 tsp ground cumin
1 1/2 cup frozen corn kernels, not thawed

Mix chicken, potatoes, onion, tomatoes, broth, oregano and cumin in a 4-quart or larger slow cooker (crockpot); cover and cook on low heat setting for at least 6 hours.
Stir in corn; cover and cook on high heat setting until chicken is no longer pink in the center and vegetables are tender, about 30 minutes. Yields about 1 1/4 cups per serving.


Spicy Beef Lettuce Wraps

1 lb. lean ground beef
1 cup chopped onion
1/3 cup chopped red, yellow, or orange bell pepper
1/3 cup chopped carrots
1/3 cup chopped bok choy
1/4 cup chopped water chestnuts
1/3 cup chopped mushrooms
1 tsp. thai chili garlic sauce
1 tsp. crushed red pepper flakes
1 Tbsp. light soy sauce
Bibb lettuce leaves

Cook ground beef, onion, bell pepper, and carrots over medium-high heat; cook until beef is browned and onion is soft, about 5 to 7 minutes. Add bok choy, water chestnuts, mushrooms, garlic chili sauce, and soy sauce, about 3 to 5 minutes. Serve with lettuce leaves. Spoon 1/2 cup of filling into each lettuce leaf. 4 servings

Spicy Black Bean Soup

1 serving cooking spray (5 one-second sprays per serving)
1 medium onion(s), finely chopped
4 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or to taste
1 tsp ground cumin
45 oz canned black beans, undrained (three 15 oz cans) 14 1/2 oz fat-free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilies, (such as Rotel Tomatoes)
11 oz canned yellow corn, drained

Coat bottom of large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes. Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.
Place second can of beans and broth in blender and puree until smooth; add to stockpot.
Stir third can of beans (do not puree first), tomatoes and green chilies, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving. 8 servings.

Spicy Chicken and Rice Soup

4 cups water
4 cups low-sodium, fat free chicken broth
1 pound boneless, skinless chicken breasts
1/4 tsp. sea salt
2 tsp. canola oil
3/4 uncooked brown rice
1 garlic clove, sliced
1 Tbsp. fish sauce
1 Tbsp. minced fresh ginger
1/4 cup sliced green onions
2 Tbsp. chopped fresh cilantro
1/4 tsp. freshly ground black pepper
2 tsp. canola oil
1/4 cup sliced shallots
Chili-garlic paste

Combine first 4 ingredients in a large saucepan, and bring to a boil. Cover, reduce heat, and simmer 45 minutes, or until chicken is tender. Remove from heat. Remove chicken from broth; cool chicken 10 minutes. Shred chicken into bite-size pieces. Skim fat from top of broth. Return chicken to broth.

Heat 2 tsp. canola oil in a small nonstick skillet over medium heat. Add rice and garlic; saute 3 minutes. Add rice mixture, fish sauce, and ginger to broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender. Stir in green onions, cilantro, and pepper.

Heat 2 tsp. canola oil in a skillet over medium-high heat. Add the shallots and saute for 3 minutes or until lightly browned. Sprinkle the shallots over the soup. Serve with chili-garlic paste.

Spicy Shrimp and Pepper Skillet

3 cups (about 10 ounces) frozen pepper stir fry, thawed
Cooking spray
1 Tbsp. olive oil
1 Tbsp. bottled minced garlic
1-1/2 pounds frozen peeled shrimp, thawed
1 Tbsp. low-sodium Worcestershire sauce
2 tsp. Creole seasoning
1/4 tsp. freshly ground black pepper
3 cups bot cooked brown rice

Place peppers in a colander and rinse under running water; drain well. Set aside.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add garlic and pepper stir-fry; saute 5 minutes or until peppers are tender.

Add shrimp and next 5 ingredients to pan; saute 5 minutes or until shrimp are done and mixture is thoroughly heated. Serve shrimp mixture over rice. 6 servings.


Steak with Rosemary and Arugala

2 Tbsp rosemary
3 medium garlic clove(s), halved
1 tsp table salt
1 pound lean sirloin beef, trimmed of all visible fat
1/8 tsp black pepper
2 bunch arugula, cleaned

In a mini food processor, combine rosemary, garlic and salt and purée into a course paste. Place a large nonstick skillet or grill pan over high heat.
Meanwhile, rub rosemary paste into both sides of steak. When skillet is very hot (give it at least 2 minutes), sear steak until browned, 3 to 5 minutes. Turn over and sprinkle with pepper. Cook until done to taste, 5 to 8 minutes for medium.Transfer steak to a cutting board. Let stand 5 minutes before thinly slicing across grain. Serve steak over arugula. 4 servings.

Sweet Potato and Ginger Soup

3 cups water
3 cups peeled, diced sweet potatoes
1/4 cup julienne-cut peeled fresh ginger
2 Tbsp. Splenda
3/4 tsp. salt

Bring water to boil in a large saucepan. Add remaining ingredients. Cover, reduce heat, and simmer 30 minutes. Place half of sweet potato mixture in a blender; process until smooth. Return pureed mixture to saucepan; cook over medium heat until thoroughly heated.


Three Bean and Pork Slow Cooker Chili

1 medium onion(s), chopped
2 medium garlic clove(s), minced
1 cup carrot(s), chopped
1 Tbsp chili powder, medium-hot
1 tsp dried oregano, crushed
1 medium jalapeno pepper(s), seeded and chopped or 1 canned chipotle pepper in adobo sauce, chopped
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
2 pound lean pork tenderloin, trimmed of fat and cut into 1-inch chunks
15 oz canned black beans, drained and rinsed
15 oz canned kidney beans, drained and rinsed
15 oz canned pinto beans, drained and rinsed
1 cup canned tomato puree
29 oz canned diced tomatoes, with green pepper, celery and onion, undrained
6 oz canned tomato paste

Combine onion, garlic, carrots, chili powder, oregano, chilies, salt and pepper in a 5-quart (or larger) slow cooker. Stir. Add remaining ingredients. Stir again.
Cover and cook at HIGH setting for 6 to 8 hours. Yields about 1 cup per serving. (Note: Start the chili at a HIGH setting so the ingredients quickly reach a safe temperature. You can reduce the heat to LOW after 3 to 4 hours, if you prefer.) 10 servings.


Three Pepper Steak


1 (1 to 1 1/4 lb.) beef flank steak
1 yellow bell pepper
1 green bell pepper
1/4 tsp. salt
1/2 tsp. red pepper flakes
3 green onions, including some tops, chopped
2 tbsp. soy sauce
2 med. tomatoes, chopped

Trim all visible fat from steak. Place steak in a 3 1/2 qt. slow cooker. Remove stems and seeds from yellow and green bell peppers; cut into strips. Arrange bell peppers on steak. Sprinkle with salt. Top with red pepper flakes, green onions, soy sauce, and tomatoes. Cover and cook on low 6-7 hrs. or until steak is tender.

Tuscan White Bean Soup

2 tsp. olive oil
1 cup chopped onion
3/4 cup chopped celery
3/4 cup chopped carrot
1 garlic clove, minced
1 cup water
2 (19 ounce) cans cannellini beans (or other white beans), undrained
2 bay leaves
1 (15.75 ounce) fat free, reduced sodium chicken broth
1/4 tsp. black pepper

Heat oil in a large stockpot over medium heat. Add the onion, celery, carrot, and garlic and saute for 2 minutes or until soft. Add the water, beans, bay leaves, and broth; bring soup to a boil. Partially cover, reduce heat, and simmer soup for 20 minutes. Add the pepper. Discard bay leaves. 4 servings


Veggie Beef Bundles

2 cups julienned uncooked potatoes
1 lb lean ground beef
1 envelope onion soup mix
1/4 cup water
1 cup sliced mushrooms (fresh preferably)
1 package (9 ounces) frozen cut green beans thawed (or fresh cooked green beans)
salt & pepper to taste
Coat four pieces of heavy-duty foil (about 12 in. square) with nonstick cooking spray. Place 1/2 cup potatoes on each square. Shape beef into four patties; place over potatoes. Combine soup mix and water; spoon half over patties. Top with mushrooms, green beans and remaining soup mixture; add steak seasoning, salt, and pepper to taste.

Fold foil around meat and vegetables and seal tightly. Place on a baking sheet. Bake at 375 for 25-30 minutes or until meat is no longer pink and potatoes are tender. 4 servings.

White Chili

1 pound dry great northern beans, rinsed and sorted
4 cups chicken broth
2 cups chopped onions
3 garlic cloves, minced
2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
1 teaspoon ground coriander
1/8 teaspoon ground cloves
1/8 teaspoon cayenne pepper
1 can (4-oz) chopped green chilies
1 pound boneless skinless chicken breasts, grilled and cubed
1 teaspoon salt

Place beans in a soup kettle or Dutch oven; add water to cover by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from heat; cover and let stand 1 hour. Drain and rinse beans, discarding liquid. Place beans in a slow cooker. Add the broth, onions, garlic, and seasonings. Cover and cook on low for 7-8 hours or until beans are almost tender. Add the chilies, chicken and salt; cover and cook for 1 hour or until the beans are tender.

Yankee Pot Roast Dinner

1 serving cooking spray (5 one-second sprays per serving)
2 1/2 pound lean beef round, well trimmed (use boneless bottom round rump roast)
1/2 tsp black pepper
1/4 tsp table salt
2 large onion(s), sliced
1 3/4 cup water
1 packet onion soup mix
1 1/2 Tbsp balsamic vinegar, or red wine vinegar
1 tsp dried thyme
8 large potato(es), red, scrubbed and quartered (about 1 3/4 lbs)
1 pound baby carrots
1 Tbsp parsley, chopped (for garnish)

Preheat oven to 350ºF. Coat a Dutch oven (a large pot with a tight fitting lid) with cooking spray. Heat over medium-high heat. Sprinkle roast with pepper and salt. Place in pot and scatter onions around roast. Cook, turning roast and stirring onions occasionally, until roast and onions are browned, about 8 minutes.

Pour water into pot; stir in soup mix, vinegar and thyme and bring to a boil. Cover and cook 1 1/2 hours.

Place potatoes and carrots around roast; cover and bake until roast and vegetables are tender, about 2 hours more.
Remove one potato from pot and puree in a blender. Stir into gravy to thicken.
Transfer roast to a cutting board and slice against grain into 16 slices.

Serve with vegetables and gravy. Yields about 2 slices of meat, 1 cup of vegetables and 1/4 cup of gravy per serving. 8 servings


MISC. IDEAS

* Baked potato w/ ff sour cream and lean grilled steak topped with sauteed onions, green peppers and mushrooms.

* Couscous w/ garlic, topped with steamed zucchini and summer squash and grilled chicken.

* Gardenburger/hamburger topped with soy/ff cheese and stir fried onions, mushrooms, and green peppers.

* Chicken salad on fresh greens w/ sliced cucumbers, carrots, and green peppers.

* Tomato soup w/ ff cheddar cheese, ff sour cream, whole kernel corn, and couscous (combine soup, corn, cheeses and couscous; top w/ sour cream).

* Almost Enchiladas - Mix diced green chiles, chopped green onions, fresh cilantro, can of black beans, can of mexi-corn, Old El Paso enchilada sauce mix (prepared), roasted red bell pepper slices. Cook until heated through. Serve on thin slices polenta and top with ff cheese, ff sour cream, and more chopped fresh cilantro.

* Curried Vegetables - Cubed potato, cubed tomato, chopped onion, carrot rounds, chickpeas, green pepper strips all sauteed in a bit of broth and spiced up with curry powder. Serve over couscous with a dollop of ff plain yogurt.

* Chili Cheese Potato - Pour vegetarian chili with beans (homemade or acceptable canned) over a baked potato. Top with ff or soy cheddar cheese, ff sour cream and diced green onions.

* Tex Mex Meatloaf - Mix black beans, chopped onion, chopped green pepper, chopped seeded jalapeno, fresh cilantro, ground cumin, chili powder, oats and eggs or eggbeaters into ground lean beef or turkey. Top with salsa.

* Beef Stroganoff - Brown acceptable beef slices/bits/chunks; add some beef broth, chopped onions, chopped mushrooms, garlic, paprika, cook until beef and mushrooms are tender. Turn down heat and add ff sour cream, stirring until blended. Serve over whole wheat noodles.

* Chicken Provencale - Pangrill boneless skinless chicken breast; add diced yellow pepper, can navy beans, can diced tomato, snipped fresh basil (or dried), salt, pepper, let it cook down until chicken is cooked and sauce is saucy enough. Serve with brown rice, barley, couscous, or the like, if desired.

* Pinto Beans with Ham - Cook a can of pinto beans with diced lean ham, a little chili powder, oregano, ground cumin and garlic. Serve over polenta because we aren't baking any cornbread here.

* Asian Pork Noodles - Cook lean pork until it shreds (long time, low heat or slow cooker). Make a batch of whole wheat linguini. Mix the following: tblsp tomato sauce, tblsp soy sauce, tsp grated fresh ginger, 2 minced garlic cloves, 1/4 cup seasoned rice vinegar, tsp 5 spice powder. Thoroughly heat the mixture in a small pan stovetop. Mix the hot linguini with approx 1 cup shredded carrots, sliced green onions and fresh cilantro. Pour sauce over noodles and mix well. Shred pork on top of noodles and enjoy.

LAZY GIRL TAMALE PIE
This can be made in about two minutes (plus baking time of course):

Spray a baking dish with pam
Combine these ingredients in the dish:
A can of black beans (drained)
A can of corn (drained)
A can of diced tomatoes with jalapeno peppers
A package of Boca crumbles

Then mix together a cup and a half of corn meal, a little bit of eggbeaters or an egg, and enough water to make it spreadable. Spread this over the top and bake at 350 for about 30 minutes or so.

Serve with ff sour cream and hot sauce

MELANZANE PARMIGIANA

Recipe By :
Serving Size : 6
Preparation Time :0:00
Categories : Eggplant Oven

6 eggplants
2 tablespoons olive oil
2 13 oz. cans chopped tomatoes
2 cloves garlic -- crushed
salt and pepper -- to taste
2 1/4 cups fat-free cheddar cheese -- grated
1/2 cup fat-free parmesan cheese -- grated

1. Preheat the oven to 400°. Trim the eggplant and cut lengthwise into thick slices. Brush them with half the oil and place on 2 large cookie sheets. Roast at the top Oven the oven for 10 minutes on each side until golden and tender.

2. Place the tomatoes and garlic in a saucepan and bring to a boil. Reduce the heat and simmer for 10 minutes, then season with salt and pepper.


3. Spoon a little of the tomato into an ovenproof dish and top with a layer of eggplant and some of the cheddar. Continue with the layers, finishing with a layer of cheddar on top. Sprinkle over the parmesan and bake for 30 minutes until it is bubbling and golden.

Source: "Eating Light"

Per Serving (excluding unknown items): 269 Calories; 6g Fat (17.5% calories from fat); 22g Protein; 38g Carbohydrate; 13g Dietary Fiber; 16mg Cholesterol; 400mg Sodium. Exchanges: 2 1/2 Lean Meat; 6 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.


Mexican Lasagna (Core)

2 lbs uncooked boneless skinless chicken breasts
2 Tablespoons chili powder
1 Tablespoon ground cumin
1 small onion
14 oz can tomatoes with green chilies
1 cup Old El Paso Mild (or Medium) Taco Sauce
15 oz can black beans
8 pieces Whole Wheat Lasagna Noodles
16 Fat-free Cheddar Slices

Cook chicken breasts; cool, then fine shred or chop into small pieces (can use food processor). Mix with all other ingredients listed above the lasagna noodles.

Cook lasagna noodles according to package. Pam a 13 x 9 pan; place a small amount of mixture on bottom pan; then lay 4 noodles across (overlapping if necessary). Put ½ of the mix on top of the noodles, then 8 slices of the cheese to form a layer. Repeat with 4 more noodles, rest of mixture and last 8 slices of cheese.

Bake 30 – 45 minutes at 350 degrees until hot in center and cheese has melted on top.

Serve with Fat Free sour cream, salsa, or chopped tomatoes if desired.

6 servings at 6 points per serving or Core

Pork Chops with Dijon Cream Sauce
Yield: 4 Servings Preparation Time: 0 hrs 4 mins

Ingredients

1/3 cup fat-free half-and-half or fat-free evaporated milk
1 1/2 tbsp Dijon mustard
4 oz 4 boneless center-cut pork loin chops (1/2 inch thick)
1/2 tsp salt
1/3 cup fat-free, reduced-sodium chicken broth
1/2 tsp pepper-coarsely ground
cooking spray


Cooking Instructions
1. Trim fat from chops. Sprinkle both side of chops evenly with salt and pepper.
2. Coat a large nonstick skillet with cooking spray. Place over medium-high heat until hot. Add chops to skillet and cook 3 to 4 minutes on each side or until browned.
3. Remove chops from skillet and keep warm.
4. Add broth to skillet, stirring to loosen browned bits. Combine mustard and half-and-half: add to skilled. Reduce heat and simmer 7 minutes or until sauce is thickened slightly.
5. Spoon sauce over chops.

Salsa Pork Chops
from WW Quick Cooking for Busy People

1 cup medium or hot thick and chunky salsa
1 (15-ounce) can crushed pineapple in juice, undrained
1/2 cup chopped green onions
Cooking spray
4 (5 ounce) center -cut pork loin chops, trimmed

1. Combine first 3 ingredients in a bowl; set aside.
2. Coat a large nonstick skillet with cooking spray; place over medium high heat until hot. Add pork, and cook 4 minutes on each side or until browned. aDd salsa mixture to skillet; simmer, uncovered, 8 minutes or until pork is done, turning pork occaisionally. Yield: 4 servings.

Points: 6
Exchanges: 3 lean meat, 1 vegetable, 1 fruit
Per Serving:
Calories: 272
Carbohydrate: 21.6g
Fat :8.7g (saturated 2.9g)
Fiber: 2.1 g
Protein: 27.1g
Cholesterol: 73g
Sodium: 361mg
Calcium 49mg
Iron: 2.0mg

Indian Core Recipes

Chicken in Yogurt (Indian name is 'safed maas', literal translation is 'white meat')

Oil (3 tsp)
Bay leaves (3 large)
Cloves (6-8)
Cinnamon stick (1 inch)
Garlic paste (2 T)
Ginger paste (2T)
1.5 lbs chicken (thighs, breasts, whatever you prefer)
2 Cups yogurt.
salt to taste

Heat oil, add spices, fry for a minute, lower heat, add garlic and ginger paste, and allow to cook for 3-4 minutes without browning, add chicken cook for few minutes, add yogurt. Cook until sauce is thickened. *if you use chicken breasts, add yogurt, allow to cook down a bit and then add chicken, otherwise the chicken will be overcookded and dry out before the yogurt thickens.

Chicken kadaii (very simple chicken curry)

3 tsp oil
3 T garlic paste
3 tsp coriander powder
2 tsp chili powder
1.5 lbs chicken
1 large can of diced tomatoes.

Heat oil, add garlic, fry for a minute add spices, throw in chicken and diced tomatoes. Cook until tomatos have cooked down to thick gravy.

Palak Chicken (Chicken cooked with Spinach)

Oil (3 tsp)
Bay leaves (3 large)
Cloves (6-8)
Cinnamon stick (1 inch)
2 tsp cumin seeds
1 tsp cumin powder
Garlic paste (2 T)
Ginger paste (2T)
1.5 lbs chicken (thighs, breasts, whatever you prefer)
3 large tomatoes
1/2 of large onion, chopped
Spinach (2 of those frozen boxes, but you can add as much or little as you like).
Salt to taste

Heat oil, add first 6 ingredients, fry for a minute, add onions, fry for a minute, add garlic and ginger, fry for a minute, add chopped tomatoes, cook for a couple of minutes, add chicken and spinach. Cook until done.

lentil dahl

then use:

• 1 onion,
  
• 4 cloves of garlic,
  
• one leek,
  
• 3 carrots,
  
• 1 cup lentils (uncooked),
  
• 1.25 litres of fat-free chicken stock base

cook for 20 minutes.

• add a can of pure pumpkin puree (for all the squashy goodness--serisouly, squash is AWESOMELY good for you),
  
• add another 1/2 litre stock.
  

cook for another 5 mintues, stir, process with a hand blender, add curry powder and voila!

Recipes Bonanza

Chicken Soup

1 TBSP olive oil
1 small onion
3 celery stalks
3 cloves garlic
6 cups water
1 lb chicken thighs - bones and skin in tact (for now), but remove any fat
3-4 carrots
1 small tunip
1 parnsip
1 large tomato or 1 container of cherry/grape tomatoes
fresh parsley
2-3 potatoes
salt and pepper to taste

Saute onion, celery and garlic in olive oil on medium heat until onions become translucent. Add water, chicken thighs, and salt/pepper to taste. While chicken is cooking, chop all remaining veggies and parsley, except potatoes. As each veggie is finished, add it to the soup. By the time all veggies are cooked, chicken should be cooked. Remove chicken from the broth, and remove skin and leftover fat. Cut chicken off the bone into bite-sized pieces. Put all meat and bones back into broth. Chop potatoes and add to the broth. Continue cooking for about 1 hour or until veggies tender and flavors mixed.

Makes 6-8 servings (1/2 healthy oil each). Freezes very well.

Add bulgar, couscous, barley or other grains if desired at the very end. Or, add ww egg noodles, but omit potatoes. Grains are not recommended if planning to freeze the soup.

Beef Stew

2 TBSP olive oil (or other healthy oil)
1 small onion
3-4 stalks of celery
1 clove of garlic, diced
1 lb lean stew meat, rinsed and cleaned of any fat, cut into bite sized pieces
1 tsp Worchester Sauce
1 tsp Gravy Master (or browning sauce)
4 cups water (you can probably add more, but I didn't want to cook it all day)1/2 lb Carrots, chopped into bite sized pieces
2-3 large red potatoes, chopped into bite sized pieces
1 cup frozen, fresh, or canned green peas
2 TBSP cornstarch
Salt and pepper to taste

Add 1 TBSP olive oil to the bottom of a large pot (6-8 quart) and add onions, garlic and celery. While that is cooking on low/medium heat, clean and prepare meat. Add 2nd TBSP of olive oil to the pan, and add the meat cubes. Saute until brown around the edges. Add worchester sauce and gravy master and let the meat soak it up. When the pot is close to dry, add 4 (or more, depending on how long you want to cook this) cups of water. Add chopped carrots, potatoes and peas. Add salt, pepper and other seasonings to taste (basil, italian seasoning, montreal steak seasoning, parsley, etc - it usually changes for me depending on what I have on hand). Bring to a boil to cook some of the water out. Turn down to low/medium heat and simmer until flavors have mixed and most water is gone. Add cornstrach to a small amount of water, dissovle and add to the broth for desired thickness. Smashing some of the potatoes and peas will do a simmilar thing.

With 4 cups of water, makes 6 servings (1 healthy oil each).


Fried Bulgar

This is a very versatile recipe and can be made with random meats and leftover/canned/frozen or fresh veggies. I eat it for lunch or a fast dinner a lot.

1/4 cup bulgar, cooked
1 tsp safflower
1 egg
meat (any kind - I like chicken personally)
minced onion and garlic (I used freeze-dried if I need something fast)
veggies (any kind)
diced pineapple
reduced sodium soy sauce
thai hot sauce (if desired)

Put safflower oil in pan and scramble egg. Break it up into little pieces. If veggies and pineapple are frozen, add them first. When veggies are thawed and starting to get tender, add bulgar. When bulgar begins to get brown, add soy sauce and hot sauce to taste. Eat as stand-alone meal, or as side dish.

Skillet Lasagna:

1 pound 93% lean ground beef
1 small onion, chopped
1 clove minced garlic
1-1/2 cups diced tomatoes, undrained
1 1/4 cups water
1 8-ounce can tomato sauce
1 tablespoon dried parsley flakes
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1 teaspoon salt
2-1/2 cups bow tie pasta, uncooked (for Core, use whole wheat
macaroni)
1 cup fat-free cottage cheese
1/4 cup grated parmesan cheese (ff if you can find it)
Dash basil, pepper, optional
Shredded fat-free mozzarella cheese (or use skim-milk mozzarella and
count WPAs)

In large skillet, brown beef with onions and garlic; drain. Add
tomatoes, water, tomato sauce, parsley, basil, oregano, and salt. Mix
well.

Stir in uncooked pasta. Bring to a boil, stirring occasionally.
Reduce heat; cover, simmer for 20 minutes or until pasta is tender,
stirring once.

Combine cottage and Parmesan cheese. Sprinkle in basil and pepper to
taste if desired. Drop cheese mixture by rounded tablespoons onto
pasta mixture. Cover and cook for 5 minutes. Sprinkle with shredded
mozzarella, if desired


Quick Bulgar cassarole:

1/2 Cup Cooked Bulgur ( polenta, couscous, or brown rice could also be used here)
Leftover chicken, pork, or steak
2TSalsa
2T FFSour Cream
Sprinkle of FF Shredded Cheese
Leftover refried beans, black beans or other beans, if available.

Layer in a microwave safe dish, and nuke until heated through, a delisous quick dinner great for nights I don't want to cook!

Pork Chops alla Pizzaiola

2 tablespoons olive oil

2 (1-inch thick) bone-in pork loin center-cut chops (about 12 ounces each)

Salt and freshly ground black pepper

1 small onion, thinly sliced

1 (15-ounce) can diced tomatoes, in juice

1 teaspoon herbes de Provence

1/4 teaspoon dried red pepper flakes, or more to taste

1 tablespoon chopped fresh Italian parsley leaves



Heat the oil in a heavy large skillet over medium heat. Sprinkle the pork chops with salt and pepper. Add the pork chops to the skillet and cook until they are brown and an instant-read meat thermometer inserted horizontally into the pork registers 160 degrees F, about 3 minutes per side. Transfer the pork chops to a plate and tent with foil to keep them warm. Add the onion to the same skillet and sauté over medium heat until crisp-tender, about 4 minutes. Add the tomatoes with their juices, herbes de Provence, and 1/4 teaspoon red pepper flakes. Cover and simmer until the flavors blend and the juices thicken slightly, stirring occasionally, about 15 minutes. Season the sauce, to taste, with salt and more red pepper flakes. Return the pork chops and any accumulated juices from the plate to the skillet and turn the pork chops to coat with the sauce. Place 1 pork chop on each plate. Spoon the sauce over the pork chops. Sprinkle with the parsley and serve. Serves 2.

Carne con Chile Verde y Papas
2 cups diced stew meat or pork chops
1 cup water
1 medium onion
2 green chiles, roasted
1 small tomato
Garlic or garlic salt
2 medium potatoes
Salt and pepper, to taste
Simmer the meat in water in a frying pan until cooked. Dice onion, chiles and tomato; add with garlic to the meat. Cook about 20 minutes. Add more water if needed.
Dice potatoes and add to meat mixture. A tablespoon of flour may be added to thicken it. Add salt and pepper to taste. Simmer for 1 hour.
Delicious served burrito-style in homemade flour tortillas.
Makes 4 to 6 servings.
NOTE: If desired, you may add about 1 teaspoon comino (Cumin) when adding the
salt and pepper.


Garlic Lime Chicken

1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon thyme
6 boneless skinless chicken breast
2 tablespoons fat free margarine spread
1 tablespoons olive oil
1/2 cup chicken broth
4 tablespoons lime juice

In a bowl, mix together first 7 ingredients. Evenly sprinkle mixture on both sides of chicken breasts.

In a skillet heat fat free margarine spread and olive oil together over medium high
heat. Saute chicken until golden brown on each side, about 5 minutes on either side. Remove chicken and add lime juice and chicken broth to the pan, whisking up the browned bits off the bottom of the pan. Keep cooking until sauce has reduced slightly. Add chicken back to the pan to thoroughly coat and serve.
.

SERVING SUGGESTIONS: Serve with brown rice, steamed kale and baked
sweet potatoes.

LENTIL TACOS

1 Cup onion, chopped
1 clove garlic, minced
1 tsp. olive oil
1 Cup dry lentils, rinsed
1 tsp. chili powder
2 tsp. ground cumin
1 tsp. ground oregano
2 1/2 cups chicken broth
1 Cup salsa

12 taco shells (count the WAPs OR/toast corn tortillas and count WAPs/OR use a polenta base for the lentil mixture as Core)

1 1/2 cups lettuce, torn
1 Cup tomatoes, chopped
1 1/2 cups FF cheddar cheese, shredded
6 TBS. FF soup cream

Optional: chopped avocado, sliced black olives

In a large skillet saute the onions and garlic in the oil. Add the next 5 ingredients and simmer for 30 minutes covered. Uncover and cook until the liquid reduces. Mash the lentil mixture slightly. Add the salsa and stir in. Spoon 1/4 cup into each shell (or on top of each polenta base). Top with the remaining ingredients. Serve.

Serves 6; calories, 187; fat, 3 g.; protein, 5 g; carbs, 36 g; fiber, 3 g; chol, 5 mg; sodium, 339, mg; calc, 120 mg.

Serving size: 2 tacos. 6 points for FLEXERS.

Core Tamale Pie

1 c yellow corn meal
2-¼ c cold water with added chicken bouillon (I used 2 cubes, you could probably use stock instead)
1 lb. 93% lean ground beef
1 medium onion, chopped
1 large green pepper, chopped
4 tsp canola oil
3 tsp chili powder
2 cloves garlic, chopped
1 tsp salt
Dash of pepper
1 (6 oz) can tomato paste
1 (10 oz) can Ro-Tel (mexican diced tomatoes)
1 (16 oz) can whole no-sugar-added kernel corn (with juice)
1 (16 oz) can dark no-sugar-added red kidney beans

Preheat oven to 350*.

Combine cornmeal, water and chicken bouillon in a medium saucepan; whisk or stir constantly over medium heat until slightly thickened. Spread in a 9 X 13-inch baking pan, sprayed with non-stick cooking spray. Set aside.

In a large skillet, brown beef, onion, green pepper, and canola oil. Add chili powder, garlic, salt and pepper, and stir well. Add tomato paste, Ro-Tel, corn, and kidney beans, and mix well.

Spread mixture evenly over the cornmeal mixture and top with 1 cup shredded soy or FF cheddar cheese. Bake for 20-25 minutes at 350 degrees.

Serves 8

Golden Chicken with Spicy Refried Beans

2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 teaspoon freshly ground pepper
1/4 teaspoon kosher salt
1 pound chicken tenders
3 teaspoons canola oil, divided
1 small onion, chopped
1 jalapeño pepper, chopped
2 15-ounce cans white beans, rinsed
3/4 cup canned diced tomatoes with green chiles or tomato salsa
1/4 cup shredded Monterey Jack or Cheddar cheese (fat-free, count POINTs or omit)

1. Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and sauté until golden brown and just cooked through, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.

3. Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add onion and jalapeño and cook until beginning to soften, 1 to 2 minutes. Add beans, tomatoes (or salsa) and any accumulated juices from the chicken; cook, stirring often, until heated through, about 3 minutes. Transfer the bean mixture to a medium bowl and mash with a potato masher until creamy but still slightly chunky. Stir in cheese. Serve with the chicken.

Makes 6 servings.
Per serving: 205 calories; 5 g fat (1 g sat, 2 g mono); 37 mg cholesterol; 26 g carbohydrate; 22 g protein; 8 g fiber; 645 mg sodium.

Nutrition bonus: Fiber (31% daily value), Folate (30% dv).

Roasted Red Pepper and Fresh Mozzarella Couscous

From Cooking Light:
Makes 1 2-cup serving
Points for Recipe: 8

1/2 cup water
1/3 cup whole wheat couscous
1/8 tsp. salt
1/4 cup bottled roasted red peppers, chopped
1/4 cup canned artichokes, rinsed, drained, and chopped
1 oz. fresh mozzarella, chopped
1 T. fresh basil, chopped
2 kalamata olives, pitted and sliced
1 T. balsamic vinegar
1 tsp. olive oil
fresh ground pepper, to taste

1. Bring water to boil. Add to couscous and salt, cover and let sit for 15 minutes. Fluff with fork.
2. Add remaining ingredients and toss gently.

***
Alterations:
I thought this was too much for 1 serving, so I split it in half. I also thought there was a bit too much vinegar--I'd decrease the amount to 1/2 T. next time. Other than that, delicious!

Pumpkin Chili Mexicana
Estimated Times:
Preparation - 10 min | Cooking - 40 min | Yields - 6 servings

Pumpkin lends color and nutrients to this creamy Chili Mexicana. Onion, chile peppers, ground turkey and kidney beans seasoned with cumin and chili powder make a zesty and flavorful dish.


Ingredients:

• 2 tablespoons Core oil
• 1/2 cup chopped onion
• 1 cup chopped red bell pepper
• 1 clove garlic, finely chopped
• 1 lb. ground turkey (can substitute Core meat substitute or other lean ground meat)
• 2 cans (14.5 oz each) diced tomatoes, undrained
• 1 can (15 oz.) LIBBY'S 100% Pure Pumpkin
• 1 can (15 oz.) tomato sauce
• 1 can (15.25 oz.) kidney beans, drained
• 1 can (4 oz.) ORTEGA Diced Green Chiles
• 1/2 cup whole kernel corn
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
Directions:
HEAT vegetable oil in large saucepan over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes or until tender. Add turkey; cook until browned. Drain.

ADD tomatoes with juice, pumpkin, tomato sauce, beans, chiles, corn, chili powder, cumin, salt and pepper. Bring to a boil. Reduce heat to low. Cover; cook, stirring occasionally, for 30 minutes.

Greek Lentil Soup

1 1/2 cups dried red lentils
2 cups onion, diced
1 TBSP garlic, minced
1 TBSP fresh oregano, minced
1 bay leaf
1/4 cup lemon juice
6 cups vegetable broth
1 14.5 oz. can diced tomatoes (or 2 cups fresh, seeded, diced & chopped)
4 cups fresh spinach, rinsed and drained, and CHOPPED
salt and pepper to taste

Soak lentils in 8 cups boiling water in large bowl. Cover and let stand 20 minutes, then drain and set aside.

Spray large pot with Pam and saute onion and garlic over medium-high heat until soft, approx. 4-5 minutes. Add oregano and bay leaf; cook 1 minute.

Deglaze pan with 1/4 cup lemon juice and reduce until nearly evaporated. Add broth and tomatoes, bring to boil, reduce heat to low and simmer 10 minutes. Remove bay leaf.

Stir in lentils and simmer until lentils are soft but not mushy, about 10 minutes. Add spinach and cook 1 minute to wilt; season with salt and pepper.

Makes about 7 cups.

Stuffed Cabbage Casserole

1 pound of 96% ff ground sirloin
1/2 cup instant brown rice
1 can of tomato soup
1/4 cup of water
4 cups of cabbage or cole slaw mix (there are 4 cups in one bag of cole slaw mix)
1 large onion chopped
1 clove of garlic minced
salt and pepper


preheat the oven to 400 degrees.

Brown the sirlion. Drain. Mix everything else into the sirloin. Pour into an ungreased casserole dish and cover. Bake for 45-60 minutes.


Chicken and Broccoli with Penne

2 lb of boneless skinless chicken breast cut into strips
1 bag of broccoli (cut up broccoli florets that you microwave in bag)
1/3 - 1/2 box whole wheat pasta (depending on how much pasta you want to eat)
Minced garlic - add as much as you like.
A little bit of chicken broth (about 1/4 cup or less)
Olive oil

Cook pasta in a large pot as directed on box. While pasta is cooking, heat olive oil (about 2 tablespoons) and garlic in another skillet for about one minute. Add chicken and cook until browned then combine with cooked broccoli, cook for another couple of minutes. Add a little chicken broth to get the garlic off the bottom of the pan and to give it a nice flavor. I only added about 1/4 cup or less. Drain pasta and add a bit of olive oil (about 2 teaspoons). Add chicken and broccoli to pasta and stir.

I usually top with fat free mozzarella (or use veggie shreds) for a delicious Core dinner. I make this a LOT for lunch and scale down the portions.

Pumpkin Cookies
(They are almost core w/ the exception of the brown sugar splenda!! Of course they are only core if eaten in moderation!).

1/4c splenda brown sugar and 1/4c reg splenda
1 egg
1c unsweetened applesauce
1tsp vanilla
2 c oat bran (I used 2 c. fast cooking oatmeal)
1tsp baking soda
1tsp baking powder
1 tsp salt
1tsp ground cinnoman
1/4tsp nutmeg
1c pumpkin

Preheat oven to 350, mix all together and spoon onto sprayed pan, bake 10-15min, cookies are not hard, they are moist, soft cookies. YUM!!! The original recipe spreads as they bake but this one does not but they are great!-

Teriyaki Burgers

INGREDIENTS: (Serves 4)
1 pound ground beef (use extra-lean for less
fat)
2 tablespoons soy sauce—low sodium
A little bit of salt and liberal grinding of pepper
1/8 teaspoon ground ginger
1/4 cup quick cooking oats
1 egg
Worchestershire sauce

COOKING INSTRUCTIONS: Pre-heat oven or grill. Mix meat, soy sauce, salt, pepper, ginger, oats and egg. Shape ground beef into 4 nice-sized patties,
each about 1/2 inch thick. Splash worchestershire sauce on each patty. Grill patties until desired doneness.

NUTRITION per serving: 220 Calories; 14g Total Fat; Trace Dietary Fiber;

Core Stuffing

1 cup barley, cooked
1 coup couscous, cooked
.5 cup mushrooms, sliced
.5 cup onion, sliced
.5 cup celery, sliced
.25 cup carrots, finely minced
1 teaspoon poultry seasoning
.5 teaspoon rubbed sage
salt & pepper

Cook the barley and couscous per package directions but using FF
chicken broth instead of water. Set aside to cool. Spray a hot
nonstick skillet lightly with nonstick spray and add mushrooms. When
mushrooms begin to release water, add all remaining ingredients and
saute just until the onions are translucent and the mushrooms have
started to brown. Pour this into the grain mixture and blend. Let cool
enough to handle and stuff into the bird to bake or roast. -- I baked
mine outside the bird and it was wonderful.

Instead of cooking this with the bird, we put this in the oven at 400
for 30 minutes and it cooked down really nicely.

Mongolian Beef I

INGREDIENTS

• 1 tablespoon soy sauce
• 1 tablespoon cornstarch (add pts very minimal spread over recipe!)
• 2 cloves garlic, minced
• 1 pound beef round steak, cut into thin strips
• 3/4 cup water
• 2 tablespoons soy sauce
• 2 1/2 teaspoons cornstarch (add pts )
• 1/2 teaspoon white sugar (use splenda)
• 1 teaspoon red pepper flakes
• 2 tablespoons vegetable oil, divided (use olive oil)
• 2 carrots, thinly sliced
• 1 bunch green onions, cut into 2 inch pieces

DIRECTIONS

1. In a medium bowl, mix together 1 tablespoon soy sauce, 1 tablespoon cornstarch, and minced garlic. Stir in beef strips. Let stand for at least 10 minutes.
2. In a separate small bowl, mix together water, 2 tablespoons soy sauce, 2 1/2 teaspoons cornstarch, sugar, and red pepper flakes; set aside.
3. Heat 1 tablespoon of oil in a wok or skillet over high heat. Cook and stir beef in hot oil for 1 minute; remove, and set aside. Heat remaining tablespoon of oil in the same pan. Saute carrots and white part of green onions for 2 minutes. Stir in green parts of the green onion, and saute for 1 minute. Stir in sauce mixture and beef. Cook and stir until sauce boils and thickens.

General Tsao's Chicken
makes 4 servings, 6 points each

Ingredients:

3/4 cup canned chicken broth, reduced-sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil (I use canola)
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked boneless, skinless chicken breast(s), cut into 2-inch pieces
2 cup cooked white rice, kept hot (I use bulgar)

Directions:

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.

Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.


Beef Peach Pie

"A meatloaf with a twist. The peaches add a sweet touch and go well with the ground beef." Original recipe yield: 8 servings.
Prep Time:10 MinutesCook Time:50 MinutesReady In:1 Hour Servings:8 (change)

INGREDIENTS:

* 1 pound ground beef
* 1 egg
* 1/2 cup milk
* 1/4 cup chopped onion
* 1 cup soft bread crumbs (I used 1 cup white cornmeal)
* 1 teaspoon salt
* 1 pinch pepper
* 1 (15 ounce) can sliced peaches, drained (I used 2 cans and the unsweetened version - you could probably use fresh peaches as well)
* 1 tablespoon vinegar (I doubled this for the sauce)
* 1 tablespoon ketchup (I doubled this for the sauce)
* 1/4 cup brown sugar ((I doubled this for the sauce and used a brown sugar supplement)

DIRECTIONS:

1.

Preheat the oven to 350 degrees F (175 degrees C).

In a medium bowl, mix together the ground beef, egg, milk, onion, bread crumbs (cornmeal), salt and pepper. Press into a 9 inch pie pan like a crust. ***** meat all over using a fork.

Bake for 25 to 30 minutes in the preheated oven. Remove from the oven, and pour off any excess fat. Arrange the sliced peaches over the beef. Mix together the vinegar, ketchup and brown sugar, and spoon over the top of the peaches.
2. Bake for an additional 20 minutes. Let stand for at least 10 minutes before serving

Italian Summer Squash Polenta Bake

"Fresh summer vegetables paired with creamy polenta baked in an Italian sauce and topped with cheese -- delicioso! I recommend serving it with crusty garlic bread." Original recipe yield: 6 servings.
Prep Time:20 MinutesCook Time:20 MinutesReady In:40 MinutesServings:6 (change)

INGREDIENTS:

* 3 carrots, sliced
* 1 large zucchini, sliced
* 1 large yellow squash, sliced
* 1 red onion, chopped
* 1 red bell pepper, chopped
* 1 cup spaghetti sauce (use points or make own sauce)
* 4 tablespoons olive oil
* 1 pinch garlic salt
* ground black pepper to taste
* 1 1/2 cups FF shredded mozzarella cheese
* 1/2 cup FF grated Parmesan cheese
* 1 (18 ounce) package prepared polenta

DIRECTIONS:

1. Preheat oven to 350 degrees F (175 degrees C).
2. Saute carrots, zucchini, squash, onion and bell pepper in a large saucepan with a small amount of olive oil. Season with garlic salt and pepper. Saute vegetables for approximately 5 minutes and pour in spaghetti sauce. Stir, cover and simmer until vegetables are slightly tender.
3. Slice polenta into 1/2 inch circles and season with garlic salt and pepper. Heat enough oil in a medium skillet so as to completely cover the entire bottom of the pan. Pan fry seasoned polenta in hot oil, about 3 minutes per side. Remove from oil and layer the slices in a large casserole dish. Spoon the vegetable mixture over the polenta and then sprinkle with Mozzarella and Parmesan cheese.
4. Bake casserole for 30 minutes. Remove from oven and let cool for 5 minutes before serving.

crockpot recipes

Pork and Sauerkraut

Place ½ of a jar/bag of sauerkraut in the bottom of a crock pot. Place a boneless pork roast (any type) on top and cover with remaining sauerkraut. Cook on high for 4 hours or low for 8 hours. Serve over Core mashed potatoes.


Chili

Brown ground beef (Core acceptable) with a bunch of diced onions. Add to crock pot filled with diced tomatoes and tomato sauce. Add beans (if you like) and chili seasoning. Cook on low all day. Serve with Core-n bread, ff sour cream, and ff cheese.


Pot Roast

Add a 14 oz can of diced tomatoes to crock pot. Stir in 1 bottle of beer or 1 c. red wine (if desired) and ½ package of onion soup mix (or any dry soup mix that sounds good). Add lots of chopped onions, and stir. Add a beef roast (we like eye of the round best). Spoon sauce over roast. Cook on high for 4 hours or low for 8 hours. Serve with bulgur, mashed potatoes, brown rice, etc. (The beer/wine adds 2 points for the WHOLE thing, which would most likely be less than .5 pts per serving unless you’re really hungry!)


Sour Cream Salsa Chicken

Add a big ole’ jar of salsa to crock pot. Add 4-6 boneless, skinless chicken breasts. Add sliced onions and peppers if you like. Sprinkle with taco seasoning. Cook on high for 4 hours or low for 8 hours. Remove chicken (if you can without it falling apart), stir in a few tablespoons of ff sour cream, and add chicken back. Serve over bulgur, brown rice, etc. Or use in a low point tortilla. Lots of options here…I think it would even make a good base for a chicken tortilla soup.


Slowcooker Chicken and Salsa

1 lb boneless, skinless chicken breasts
1 jar hot salsa (or to taste)
1 can black or other beans

Place chicken, salsa and beans in crockpot. Add 1 jar of salsa and 1 can of beans. Cook on low for 8 hours or high for 4 overs.

Serving suggestions: Place over bulgar, brown rice, or ww pasta. Use as a filling for tacos or burritos (count WPA for the shells). Add Water and other veggies and continue cooking to make soup.

Recipe Help

I need a recipe for simmering steak. Anyone got any ideas?

Inspiration

I watched a show yesterday morning called "X-weighted". The guy who was on it broke the record for the most weight lost on the show. I found him so motivating. He started out really down on himself. He was letting his weight effect how he felt about himself and how he lived his life. He was determined to change things and he did. He faced the fact that his wife was not dieting and had temptations around him constantly. Yet he did it. It was completely motivating to me.

GUACAMOLE DIP

1 avocado -- Haas, peeled and pitted
1 15 oz. can canned white beans -- rinsed and drained
1 tablespoon fresh lime juice
1 medium tomato -- diced
2 tablespoons cilantro -- fresh, chopped
1/8 teaspoon salt -- or to taste
1/8 teaspoon pepper -- or to taste

1. Combine avocado, beans and lime juice in a food processor; process until
blended and smooth. If you don't have a food processor, mash ingredients
together with a fork.

2. Transfer mixture to a medium bowl and fold in tomato and cilantro.
Season to taste with salt and pepper.

favorites recipes

Chocolate Cake


1 tb. instant decaf coffee (this punches up the chocolate flavor)
1 tb. hot tap water
1 cup dry oat bran (hot cereal)
3 tb. unsweetened baking cocoa (not a true Core food, but 0 points for 3 tb. cocoa, according to Food Companion)
2 medium overripe bananas with lots of black flecks (this is very important, or cake won't taste as good)
1/2 cup instant nonfat dry milk (optional)
1/2 tsp. baking soda (optional)
1 cup measures like sugar Splenda
3 large eggs
1 tsp. vanilla extract

In large bowl put coffee granules. Add hot water and stir thoroughly until dissolved.

In separate bowl, combine oat bran with cocoa, nonfat dry milk and baking soda. Stir thoroughly, until well combined. Set aside.

Break up bananas over dissolved coffee. With tines of fork thoroughly mash bananas into coffee until nice and pulpy. Stir in Splenda. Crack in eggs, one at a time, and stir with fork until thoroughly mixed. Stir in vanilla. Stir in oat bran mixture.

Scrape batter into 8" square nonstick pan sprayed with cooking spray. Bake in preheated 350 degree oven 20 or more minutes until cake tests done in center. (without milk/soda it takes 20 min; with additions cake takes longer). Cool.


Shrimp Kabobs

1 pound uncooked peeled deveined large shrimp, thawed if frozen and tails peeled.
1 cup fat-free Italian dressing
1 medium red onion, cut into 8 pieces
1 medium bell pepper, cut into 8 pieces
16 medium cherry tomatoes
16 small whole mushrooms

In shallow dish, place shrimp and dressing. Cover dish and refrigerate 30 minutes.

Heat coals or gas grill for direct heat. Remove shrimp from marinade; reserve marinade. On each of four metal skewers, alternately thread shrimp, onion, bell pepper, tomatoes and mushrooms, leaving 1/4 inch space between each piece.

Cover and grill kabobs over medium heat 6 to 8 minutes, turning frequently and brushing serveral times with marinade, until shrimp are pink and firm. Discard any remaining marinade.


Baked Banana Splits

Ingredients

1 sprays cooking spray
4 large banana(s), ripe, peeled
8 oz canned crushed pineapple in juice, drained
2 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, divided
1/2 tsp ground cinnamon
1 cup fat-free ricotta cheese
1 tsp vanilla extract
1 cups raspberries

Instructions

1. Preheat oven to 400°F. Coat a 9-inch baking pan with cooking spray. Place bananas in pan.
2. Combine pineapple, 1 tablespoon of Splenda and cinnamon in a small bowl; pour over bananas. Cover pan with foil and bake for 30 minutes. (Note: The canned pineapple is already sweet so omit the Splenda if you prefer.)
3. Meanwhile, combine ricotta, remaining tablespoon of Splenda and vanilla in another small bowl; set aside.
4. Place one baked banana in each of four individual serving bowls and top each with about 2 tablespoons of pineapple sauce and 1/4 cup of ricotta mixture. Top each with 1/4 cup of raspberries. Serve immediately.

Chicken Fried Rice
Core Recipe
Servings | 6

Ingredients
2 serving cooking spray (5 one-second sprays per serving)
4 large egg white(s)
1/2 cup scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast(s), diced
1/2 cup carrot(s), diced
2 cup cooked brown rice, regular or instant, kept hot
1/2 cup frozen green peas, thawed
3 Tbsp low-sodium soy sauce

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside.

Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes.

Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Yields about 1 cup per serving.


Potato Pancakes

Ingredients:

Large potato shredded with skin on
1/2 a finely chopped onion
2 eggs
salt and pepper...
1/4 cup ff cheddar cheese

Serving Size: 1 (5 pancakes)

serve with ff sour cream and sugar free applesauce.

Cook them on an electric frying pan with 350 degrees heat and non stick spray on it for 2 - 3 minutes per side.

Core Food Staples

---Use this list of foods to give you ideas for meals, or use it as a shopping list.---

Fruit (many varieties, fresh; favorites include grapes, watermelon, cantaloupe, peaches, plums, bananas, apples, pineapple, and mango. Eat it alone as a snack, or incorporate it in a salad, add it to yogurt, or blend with milk and pudding powder for a Frosty!)

Vegetables (many varieties, fresh; favorites include green beans, broccoli, carrots, lettuce, potatoes, and peas. Eat raw, steam, stir fry, or add to soups)

Fat Free Cottage Cheese (mix with fruit for breakfast or a snack, or add herbs to make it into a vegetable dip)

Fat Free Plain Yogurt (add fruit and sweetener, use instead of sour cream, or mix with ff/sf jello or pudding)

Fat Free (Skim) Milk

Fat Free Sour Cream

Fat Free Cheese

Fat Free Margarine

Eggs or Egg Substitutes

Puffed or Shredded Wheat Cereal

Popcorn

Fat Free / Sugar Free Jello

Fat Free / Sugar Free Pudding

Unsweetened Apple Sauce

High Fiber Soups (try the Progresso varieties)

Canned Beans/Legumes (black, pinto, chickpeas)

Canned Vegetables

Canned Fruit, packed in Juice

Salsa

Couscous

Brown Rice

Barley

Fat Free Salad Dressings

Tofu

Tuna Fish in Can or Pouch

Fresh Fish

Lean Chicken

Lean Pork Loin

Lean beef

Dieting update

I was asked how my diet is going and I will be honest. I am struggling. The problem isn't with WW Core, the problem is with me, with getting me in the right head space, with trying to get my dieting mojo back and fight those horrible cravings. I am determined though. Each day is a new day and I will get back on this horse and win this fight.

So that is my update. I am struggling, but I am determined.

Pumpkin Muffins

1 cup Pumpkin (not pumpkin mix)
2 eggs
1 Tablespoon Vanilla
2/3 cup FF dry milk
1 teaspoon baking powder
5 packets Splenda
6 Tablespoons instant Oatmeal
1 cup grated carrots
1 teaspoon cinnamon
2 teaspoons pumpkin spice
1 teaspoon baking soda

Combine dry ingredients. Add pumpkin, beaten eggs, vanilla and then
mix all together.

Pour into 12 cup muffin pan sprayed with pam (paper wrappers not
needed)

Bake 350 degrees for 15 minutes or until knife comes out clean.

These will grow a bit but not up to the top of the muffin tin.
They're great for a snack when you're HUNGRY!!!

The only thing I changed from the original recipe is I substituted
oatmeal for the flour and omitted raisins which you can add if you
want to figure in the points (4 Tablespoons raisins)

Enjoy!

Core Muffin in a cup

Oat Bran Blueberry Magic Muffin
Ingredients
1/4 cup Hodgson Mill Oat bran hot cereal
1 tsp baking powder
3 packet McNeil Nutritionals SPLENDA No Calorie Sweetener 1 tsp ground cinnamon
1 large egg(s)
1/4 cup frozen blueberries
Instructions

Mix all and cook in microwave for 1 to 1 1/2 minute


Magic Corn Muffin


Ingredients
1 large egg(s)
1 tsp baking powder
3 packet McNeil Nutritionals SPLENDA No Calorie Sweetener
1/4 cup corn meal
1 tsp safflower oil
1/2 tsp Organic apple sauce, unsweetened
Instructions
Mix all ingredents together and place is a pam srayed cup and microwave for 1 minute 10 sec.... magic


Oat bran muffins

Use oat bran, baking powder, splenda, egg, cinnamon, and a heaping 1/3 tsp. of applesause. cook in microwave for 1 - 2 minutes. Try it cut it up in a bowl with 1/2 cup of applesause on it.

Chocolate Magic Muffin

1/3 cup hot oat bran cereal
1 Tablespoon Cocoa Powder
1 1/2 tablespoons splends
1 teaspoon baking powder
1 teaspoon healthy oil
1 egg

Mix all and place in your pre-sprayed cup and microwave for 1 minutes 10 seconds.

I just thought of something different..how bout putting a tsp of SF jam in the middle of it or a small pc of fruit before micro?

Or you can make one with a little mashed banana. Then mashed the rest of the banana and spread it on the muffin like jelly.

Wheat Bran Magic Muffin

Ingredients

* 1 tsp baking powder 0 points
* 1 tsp ground cinnamon 0 points
* 3 packet McNeil Nutritionals SPLENDA No Calorie Sweetener
* 1 tsp Apple Time Original Apple Sauce 0 points
* 1/4 cup uncooked wheat bran 0 points
* 1 large egg(s) 2 points
* 1 tsp safflower oil 1 point

Instructions

Spray cup with Pam and set aside.
Place wheat bran, baking powder, splenda, cinnamon in bowl.
Add wet ingredients
egg, applesauce and oil of choice
Mix all together and place in the cup. Bake in micowave for 1 minute 15 second and magic you have a muffin.

This is how it began and then some of us started to play with the recipe


MUFFIN IN A MINUTE:

1/4 c flax meal
1/2 tsp. Baking powder
1 pk splenda
1 tsp cinnamon
1 egg
1 tsp. liquid I Can't Believe Its Not B

spray PAM in coffee mug, mix dry ingred in it, mix in egg and marg. and
micro 1 min.. magic....



Spiced Magic Muffin

Ingredients

* 1/4 cup uncooked wheat bran
* 1 tsp baking powder
* 1 tsp Spiced seasoning mix
* 3 packet McNeil Nutritionals SPLENDA No Calorie Sweetener
* 1/2 Tbsp Manischewitz Unsweetened Apple Sauce
* 1 egg

Instructions
Spray cup with Pam and set aside.
Place wheat bran, baking powder, splenda, cinnamon in bowl.
Add wet ingredients
egg, applesauce and oil of choice
Mix all together and place in the cup. Bake in micowave for 1 minute 15 second and magic you have a muffin.

Spiced Seasoning Mixture

Ingredients
Spiced Seasoning Mixture

Ingredients
2 tsp ground allspice
4 tsp ground cinnamon
1 tsp ground cloves
1 tsp ground ginger
2 tsp ground nutmeg
Instructions
Mix all spices together and place in dry air tight jar.
Use 1 teaspoon for one magic muffin.

Chocolate Oat Bran Magic Muffin

Ingredients
a.. 1 large egg(s) 2 points (core)
b.. 1 tsp vanilla extract (core)
c.. 1 tsp baking powder (core)
d.. 1 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener
e.. 1 tsp Musselman's Natural Unsweetened Apple Sauce nil (core)
f.. 1/4 cup Hodgson Mill Oat bran hot cereal 2 points 9 (core)
g.. 1 Tbsp Nestle Cocoa for Baking 1 Point
Instructions

Mix all and cook in microwave for 1 minute 15 seconds

yummy stuff

Core Berry Crisp

Spray an 8X8 baking pan.
Mix the following ingredients in the pan and stir well:

1 bag frozen berries or frozen cherries or frozen blueberries
1 box cook & serve sf/ff vanilla pudding
1 tsp cinnamon
½ tsp nutmeg
¼ cup ff milk

In a separate bowl, mix together:
1½ cup old fashioned oats
½ cup Splenda
1 small container ff plain yogurt (8 oz)
1 tsp almond extract

Spread this mixture over the berry mixture to make a top crust.

Bake at 350 for 40-45 minutes or until topping gets crunchy.

Can top with ff Cool Whip (Count WPA's for more than 2 T) and serve.

Chicken Cacciatore

Chicken thighs and legs trimmed of all fat and skin, browned slightly in
non stick pan sprayed with pam.

In crock pot:

add chicken
3 cans diced tomatoes
1/2 med onion diced
l cup diced celery
2 green pepper diced.
Pepper, salt if desired
cook on med.

just before done add sliced fresh mushrooms.

Served over WW elbow mac or add canned rinsed pinto beans for fibre instead of having it over pasta.

It had lots of flavor and was delicious, everyone loved it.

Guacamole Omelet

2 eggs
1 tablespoon water
Salt and pepper
1/2 avocado, peeled
1/2 teaspoon lemon juice
Dash of seasoned salt
4 drops hot pepper sauce
1 small tomato, chopped

In a small bowl mash avocado until chunky. Add lemon juice, seasoned salt, hot pepper sauce and tomato. Mix well. Set aside.

Mix eggs, water and a dash of salt and pepper. Beat briskly. Pour into a hot nonstick skillet or omelet pan. Stir with a circular motion while shaking the pan vigorously over heat. Stir until eggs begin to set. Let stand 2 to 3 seconds and shake pan. Omelet should move freely.

Spoon guacamole mixture over half of omelet. Slip a broad spatula under the omelet and fold in half carefully.

Makes 1 servings.

PANTRY CORE FOODS

oatmeal (both Steel cut and regular)
instant brown rice
canned black beans
corn
corn on the cob
morningstar farms spicy black bean burgers
boca burgers
egg beaters
hard boiled eggs
FF cheese
puffed wheat
chicken
unsweetened applesauce cups
SF jello cups
cottage cheese
potatoes
canned green beans
diced tomatoes
round steak for beef stew like soups
brown rice
whole wheat pasta
black beans
couscous
frozen vegetables
green olives
black olives
boneless chicken breasts
lean beef cut into stir-fry strips
boneless pork chops
97% lean ground beef in individually foil wrapped 1# portions
Chicken breasts
Ground Turkey (no skin)
Canned Beans (kidney, black, canellini and Garbanzo)
Egg Beaters
Skim Milk
FF Shredded Cheese
FF Cottage Cheese
Mazola spray oils
94% fat free popcorn
Oatmeal, grits and cream of Wheat
SF syrups
Canned Pumpkin, tomatoes, pineapple in it's own juice.
Lots of fruits and veggies. Fresh and frozen.
Sweet potatoes and Yams
Decaf coffee and teas
Splenda
FF SF pudding mix
Baking powder, spices
ICBINB spray
eggs
canadian bacon
fat free american cheese slices
fruits of all kinds
vegies
lean ground sirloin
chicken
lean pork
imitation crab meat
canned tuna
ff shredded cheddar cheese
Quinoa
Bulgur
Buckwheat (Kasha)
corn meal
shredded wheat
puffed wheat

Hope this helps.

Tuscan Pasta with Chicken - Crockpot

Tuscan Pasta with Chicken - Crockpot

1 pound boneless skinless chicken breasts but into 1" pieces
1 can (15 ounces) red kidney beans, rinsed and drained
1 can tomato sauce (15 ounce)
2 cans Italian-style stewed tomatoes (14 1/2 ounce each)
1 can (4 ounce) sliced mushrooms drained
1 med green bell pepper chopped
1/2 c chopped onion
1/2 c chopped celery
4 cloves garlic minced
1 c water
1 tsp Italian seasoning
6 ounces thin spaghetti, broken in halves

1. Place all in slow cooker except spaghetti. Cover and cook on low 4 hours or until veggies are tender.
2. turn on high, stir in spaghetti;cover. Stir again after 10 min. Cover and cook 45 min or until pasta is tender.

Makes 8 servings

Crock Pot Chicken Fagiole

Crock Pot Chicken Fagiole
serves 6

2 tablespoons olive oil
1/2 cup onion -- chopped
3 cloves garlic -- minced
3 cups fat-free chicken broth
2 15-oz. cans stewed tomatoes
2 15-oz. cans great northern beans
2 cups whole wheat macaroni -- small, uncooked
1 tablespoon parsley -- chopped
1/2 tablespoon basil -- chopped
salt and pepper -- to taste
2 cups boneless skinless cooked chicken breast -- chopped

In a large nonstick skillet, heat oil over medium heat; add onions and saute till tender. Add garlic and cook for another 2 minutes. Add remaining ingredients and combine well. Transfer to crockpot and cook on Low for about 6 hours. Option: Top with shredded fat-free parmesan cheese.

SERVING SUGGESTIONS: A big green salad and a bowl of raw baby carrots with your ! ! favorite dressing as a dipping sauce.

NOTES: I'd recommend not adding the pasta in the beginning. Here's what I'd do... Cook the pasta as directed on the stovetop about 20 minutes before serving. Then stir in to the crock pot, let warm, and serve. Otherwise, the macaroni gets too squishy.

Dessert Recipes

Pumpkin Fluff Dessert
Mix the following with a hand mixer:
1—15 oz can pumpkin
1 tsp pumpkin pie spice
1 box vanilla or butterscotch sugar-free pudding
Fold in 1 cup fat-free Cool Whip
All Recipes: Divide into 4 servings, 1POINT each

Pink Fluff
1 pkg. sugar free jello (use a flavor you like).
1 cup 1% cottage cheese

Take one cup of boiling water and mix with the jello. Let it set up.
Take the cottage cheese and blend it in a blender. Dump the jello mixture in with it and whip it up. It gets really light and fluffy.

Chocolate Pudding Fluff
1 pkg. sugar free chocolate pudding (instant)
1 c fat free milk
1 c cottage cheese

Mix pudding and 1 cup of water together. Let set.
Blend cottage cheese well. Mix in pudding.
I then added one scoop of chocolate protein powder.

For a crust I used 1 cup of Fiber one cereal and smashed it into cracker crumb consistency. I added two egg whites and mixed it with the crumbs. Patted it into a pan and backed at 350 degrees for about 10 minutes.

Dump the chocolate pudding mix into the crust and don’t forget to add points for crust.

Beef Stew

Beef Stew - Crockpot

* 1 pound(s) lean beef round, cut into 1-inch cubes (London Broil)
* 1 spray(s) cooking spray
* 1 small onion(s), chopped
* 2 cup(s) mushroom(s), sliced
* 2 medium garlic clove(s), minced
* 2 large carrot(s), sliced
* 15 oz canned pinto beans, drained and rinsed, divided
* 1 1/2 cup(s) canned beef broth, divided
* 14 1/2 oz canned crushed tomatoes
* 1/2 tsp dried oregano, crushed
* 1/4 tsp dried thyme, crushed
* 1/2 tsp table salt
* 1/4 tsp black pepper
* 2 tbsp thyme, or 2 whole sprigs, for garnish (optional)

Instructions

* Place beef in a 5-quart slow cooker.
* Coat a 12-inch nonstick skillet with cooking spray. Add onion, mushrooms and garlic; sauté over medium-high heat for 5 minutes. Add onion mixture to slow cooker; add carrots.
* Place half of beans in slow cooker; place remaining beans in a blender. Add 1/2 cup of broth to blender and puree; spoon mixture into slow cooker. Add remaining broth, tomatoes, oregano, dried thyme, salt and pepper to slow cooker.
* Cover slow cooker and cook on high setting for 6 to 7 hours. Garnish with fresh thyme before serving. Yields about 1 1/4 cups per serving.

You can serve it over rice. And, I would ignore all the directions and just throw everything in the pot all at once.

Speedy Eaters Wear Bigger Pants

A Japanese study published in the British Medical Journal (but no doubt pertaining to those of us in the U.S.!) suggests that people who eat quickly until they're full are THREE TIMES MORE LIKELY TO BE OVERWEIGHT. The findings conclude that eating styles, not just food choices, are most likely contributing to the obesity epidemic. This makes perfect sense, because if you're continually chewing and swallowing food, your body has little time to digest anything and tell your brain it's feeling full. Our suggestion? EAT MORE SLOWLY! Here are some tips & tricks to help you do this... 1 . Take smaller bites and chew carefully. You'll taste and enjoy food more this way, too. 2. Drink water in between forkfuls of food, putting your fork down while you sip. This will slow the chewing pace and help you feel full as well. 3. Pay attention to what you're eating. Don't just mindlessly stuff yourself.

Crockpot Sour Cream Salsa Chicken

4 skinless boneless chicken breast halves
1 package reduced-sodium taco seasoning mix
1 cup salsa
2 tablespoons cornstarch
1/4 cup fat free sour cream

Spray the crock pot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning.

Top with salsa. Cook on low for 6-8 hours.

When ready to serve, remove the chicken from the pot. Place about 2 tbsp. cornstarch in a small amount of water.

Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.

WW Core Casseroles

Core Eggplant Rollups

1 large eggplant, sliced into thin slices (peeled optional)
Cooking spray
1-1 pound fat free ricotta cheese
1 egg
Salt and pepper
Dried parsley
Fat free mozzarella
Veggie Parmesan cheese
Basic Tomato Sauce


Heat salted water until boiling. Add a few slices of eggplant and cook until they are staring to limp, about 2 minutes. Remove and drain Repeat till all eggplant is blanched.

Take a pan and coat the bottom with sauce.

Mix ricotta cheese, egg, parsley, salt, pepper, 1/2 the fat free mozzarella cheese, and Veggie Parmesan cheese

Lay out your slices of egg plant. Place about 2 tablespoons of cheese mixture in center and roll.
Place on top of the sauce in the pan. Repeat till all eggplant has been filled.

Cover with about a cup of the sauce; add Veggie Parmesan Cheese and Fat free mozzarella cheese

Bake for 35 to 40 minutes covered. Then uncover and cook 5 minutes. Let set 5 minutes and serve


I served this with a side of portabella mushroom coated with about 2 Tablespoons sauce and mozzarella cheese and baked

CHILI BEAN CASSEROLE

Recipe By :
Serving Size : 6
Preparation Time :0:00
Categories : Beans Skillet Vegetables

3 tablespoons vegetable oil
1 large onion -- chopped
1 carrot -- shredded
1 clove garlic -- finely minced
1 14.5 oz. can stewed tomatoes -- broken up
1 16 oz. can red kidney beans -- drained
1 16 oz. can pinto beans -- drained
1 10 oz. package frozen green beans – cut
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons chili powder -- or to taste

1. Heat oil in large skillet; saute onion, shredded carrot, and garlic until tender but not brown. Add remainaing ingredients; simmer over flow heat for 25 minutes. Taste and add a little more salt, chili powder, and pepper if desired.

Per Serving (excluding unknown items): 628 Calories; 9g Fat (12.6% calories from fat); 35g Protein; 107g Carbohydrate; 34g Dietary Fiber; 0mg Cholesterol; 244mg Sodium. Exchanges: 6 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1 1/2 Fat.

CHILES RELLENOS CASSEROLE

Recipe By :
Serving Size : 6
Preparation Time :0:00
Categories : Beans Cheese Eggs

4 small tomatoes -- peeled
1 small white onion -- peeled and quartered
1 clove garlic
1 tablespoon olive oil
1/2 cup chicken broth
1/4 cup green chiles -- chopped
pinch ground cloves pinch ground cinnamon
6 canned whole mild green chiles
4 ounces fat-free Monterey jack cheese -- cut into 6 sticks
1/2 cup egg beaters® 99% egg substitute

1. Combine tomatoes, onion and garlic in blender jar or food processor bowl; puree. In medium saucepan over medium-low heat, heat oil. Add tomato mixture and cook 10 minutes. Add chicken broth, chopped chilies, cloves and cinnamon. Simmer gently 15 minutes. Keep warm until ready for use.

2. Cut slit in side of each whole chile; remove as many seeds as possible. Pat dry. Place 1 cheese stick in each chile. Place stuffed chiles in single layer in lightly sprayed casserole dish.

3. Pour beaten eggs over chiles. Bake in preheated 350 oven until eggs are set and casserole browns and puffs, about 25 to 30 minutes. Cut into six long slices, each slice containing a whole stuffed chile. Top each serving with warm tomato salsa.

Source: "Low Carb Lifestyle Cookbook" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 59 Calories; 3g Fat (38.6% calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 100mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.


Chicken & Rice Casserole

Satisfy hearty appetites with this comforting recipe. Baked to golden brown perfection this rich and flavorful casserole is one of the most popular meals, and is sure to become a family favorite. Prepare in advance and store in the freezer for an easy weeknight dinner.

Preparation Time: 15 mins
Cook Time: 45 mins
Servings: 4

Ingredients

2 cups cooked brown rice
2 (8 ounces) cups FF shredded Monterey Jack cheese (or any flavor)
1 1/2 cups cooked, chopped chicken breast meat
1 (12 fluid ounces) can FF CARNATION Evaporated Milk
1/2 cup finely chopped red onion
2 large eggs lightly beaten
1/4 cup finely chopped cilantro
2 tablespoons FF butter or margarine melted
1 tablespoon diced jalapeños (optional)

Directions:

PREHEAT oven to 350° F. Lightly grease 2-quart casserole dish.

COMBINE rice, cheese, chicken, evaporated milk, onion, eggs, cilantro, butter and jalapeños in prepared dish; stir well.

BAKE for 45 to 50 minutes or until knife inserted in center comes out clean.

FOR FREEZE AHEAD:
PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator. Uncover.

PREHEAT oven to 350° F.

BAKE for 60 to 70 minutes or until knife inserted in center comes out clean

Cabbage Roll Casserole

1 lb. beef cooked and drained
1 head cabbage
1 can tomato soup
1 med. onion chopped
1 c. rice cooked
3 T worcestershire sauce
1 tsp. salt
1 tsp. pepper

Brown beef with onion and worcestershire sauce. Wash and chop cabbage. Place half the cabbage on the bottom of casserole dish. Top cabbage with 1/2 beef and rice. Repeat cabbage, then meat and rice. Mix can of soup with 1 can water. Pour over casserole , cover and bake at 350 for 1 hour. 6 servings, 7pts. each.


Beef Penne Pasta Casserole

This casserole with pasta and beef is sure to become a family favorite. It's also easy to prepare ahead and freeze for up to 2 months. When you're looking for a quick meal, just put it in the oven to bake.

Preparation Time: 20 mins
Cook Time: 35 mins
Servings: 6

Ingredients

1 pound dried whole-wheat penne pasta (any ww pasta shape should work) prepared according to package directions
8 ounces lean ground beef
1 small onion chopped
2 cups water
2 (6 ounces each) cans Italian tomato paste
1/3 cup red wine or water < use water
1 tablespoon MAGGI Instant Beef Flavor Bouillon
2 (8 ounces) cups FF shredded Monterey Jack cheese (I'd use ff mozzarella)

Directions
PREHEAT oven to 350° F.

COOK beef and onion in large saucepan, stirring occasionally, until beef is no longer pink. Add water, tomato paste, wine and bouillon; cook, stirring occasionally, for 10 to 15 minutes or until flavors are blended.

LAYER ingredients as follows in ungreased 13 x 9-inch baking dish: 1/2 pasta, 1/2 sauce and 1/2 cheese. Repeat layers; cover.

BAKE for 20 to 25 minutes or until heated through and cheese is melted. Season with salt.

FOR FREEZE AHEAD:
PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator.

PREHEAT oven to 350° F.

BAKE for 45 to 55 minutes or until heated through and cheese is melted. Season with salt.

Crockpot Hamburger Cabbage Casserole - 4 pts

6 cups shredded cabbage
1 pound 93% lean ground beef, browned and drained
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup onion, chopped
1 cup brown rice
26 ounces tomatoe sauce
1 1/2 cups water
1/4 teaspoon basil
1/4 teaspoon seasoned salt

Place half of the cabbage in a crockpot. Put ground beef over the top. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper over the top. Evenly distribute onion, then rice over all. Top with remaining cabbage, salt and pepper. Combine tomato sauce, water, basil and seasoned salt; pour over cabbage. Cover and cook on high heat for 4-5 hours or until rice is tender or on low for 8-10 hours. Stir occasionally, and add water during cooking time, if it is too thick.

Serves 6; 1 1/4 cups heaping is 4 Weight Watchers points.

Easy Barley Casserole

1 cup pearl or pot barley
1 can chicken or beef consomme
1 can water
1 can mushrooms with juice
onion or garlic powder to taste

Mix all ingredients well bake covered at 350 for 1 hr and 15 min uncover and bake 15 more min enjoy,

Eight Layer Casserole (8 Points)
can be made core

1/2 lb. lean ground beef
2 tbsp. imitation bacon bits
1 small onion, chopped
1 (15 oz.) can tomato sauce
1/2 cup water
1/2 tsp. chili powder
1/4 tsp. Salt
1/4 tsp. ground black pepper
2/3 cup long-grain rice
1 (8 3/4 oz.) can whole-kernel corn, drained
1/2 cup chopped green bell pepper

Crumble beef evenly over bottom of a 3 1/2 qt. slow cooker. Sprinkle with bacon bits, then onion. In a med. bowl, combine tomato sauce, water, chili powder, salt and black pepper; pour half over beef and onion layers. Sprinkle rice evenly over top, then corn. Top with remaining tomato sauce mixture, then bell pepper. Cover and cook on LOW about 5 hrs. or until rice is tender.

Per serving: 365 cal, 47g carb, 16g prot, 13g fat, 5g sat fat, 42mg chol, 1071mg sod
Makes 4-5 servings
Points per serving: 8

Inside Out Cabbage Rolls

1/2 med cabbage chopped < or bagged, shredded cabbage
2 T oil < or less
1 can Campbells condensed tomato soup < do not add water
1/2 pound browned lean ground beef, rinsed
2 cups cooked brown rice
Saute cabbage in skillet with oil. When tender combine with remaining ingredients and pour into casserole dish. Bake uncovered at 350 for 30 minutes.

Mediterranean Pasta

4 c. chopped tomato
2 TBSP chopped fresh basil
1 TBSP olive oil
1 TBSP red wine vinegar
1/4 tsp salt
1/4 tsp crushed red pepper
2 cloves garlic, minced
4 c. cooked whole wheat angel hair pasta (cooked w/o salt or fat)
1/4 cup crumbled fat free feta cheese

Combine first 7 ingredients in a large bowl and stir mixture well.

Let stand 10 minutes. Serve at room temp over cooked pasta, and sprinkle with feta cheese.

Yield: 4 servings

Pizza Casserole

who doesn't like pizza!

1 lb lean ground beef
1/2 c. green peppers chopped
1 c. onion chopped
15 oz. tomato sauce- you may find pizza flavored
1 tsp. garlic powder
1/2 tsp. oregano
1/2 tsp. onion salt
1/4 tsp. Pepper
4 oz. ff shredded cheddar
2 oz. ff parmesan
1 c. canned mushrooms
4 1/2 oz. egg noodles uncooked- sub wheat (I will probably use wheat lasagna noodles)

Brown beef, green peppers, and onion. Add tomato sauce, garlic, oregano, onion salt and pepper, simmer for 15 min. Cook noodles. Pour sauce over noodles and sprinkle with cheddar and parmesan. Top with mushrooms. Cover and bake for 10 min. in 400 degree oven. Freezes well. 6 servings, 7 pts. each.

Mexican Polenta Pie

3/4 cup cornmeal
2 cups water
1/4 teaspoon salt
1 egg, slightly beaten
1 (15-ounce) can chili beans, drained (15 to 16 ounces)
3/4 cup shredded fat free Monterey Jack cheese
jalapeño peppers, sliced (3 ounces)

Heat oven to 375°. Grease pie plate, 9 × 1 1/4 inches.

Mix cornmeal, water and salt in medium 2-quart sauce-pan. Heat to
boiling, stirring constantly; reduce heat to medium. Cook about 6
minutes, stirring frequently, until mixture is very thick. Remove from
heat; let stand 5 minutes, quickly stir in egg.

Spread cornmeal mixture in pie plate. Bake uncovered 15 minutes.
Spread beans over cornmeal mixture; sprinkle with cheese and jalapeno.

Bake uncovered 20 minutes or until center is set. Let stand 5 minutes
before serving. Garnish with diced tomato and fat free sour cream if
desired. Serves 6.

STUFFED MEXICAN PIE

Serving Size : 6
Categories : Bake Casserole Ground Beef Skillet

2 pounds extra lean ground beef -- cooked and drained
salt and pepper -- to taste
1/2 cup onions -- chopped
1/4 cup green pepper -- chopped
2 teaspoons chili powder
8 ounces fat-free cheddar cheese -- shredded
8 oz. can tomato sauce
1/2 teaspoon garlic powder
1/2 cup + 1 tablesoon fat-free sour cream
1 egg white -- beaten stiff

1. Place cooked meat, onion, pepper, sauce, garlic and chili powder in skillet. Simmer 8 to 10 minutes.
2. Spray 8x8 or 8x10 pan. Put meat mixture in pan.

3. Beat together cheese, sour cream and egg white and put on top of meat mixture. 4. Bake at 375° for 25 -30 minutes.

Source: "Low Carb Eating. com"
Per Serving (excluding unknown items): 521 Calories; 27g Fat (44.9% calories from fat); 46g Protein; 27g Carbohydrate; 5g Dietary Fiber; 111mg Cholesterol; 2366mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 4 Vegetable; 3 Fat; 0 Other Carbohydrates. NOTES : 6.5 carbs per serving

Tamale Pie for Two (Ww Core)

55 min | 15 min prep | SERVES 2
5 ounces extra lean ground beef
1/4 cup onions, small dice
2 tablespoons green peppers, small dice
1 small garlic clove, minced
1/2 cup diced tomatoes, canned with juice
1/2 cup frozen corn
1 teaspoon chili powder
3 tablespoons yellow cornmeal (divided)
1 pinch salt
1/2 cup nonfat milk or low-fat milk
1 egg white
2 tablespoons soy cheddar cheese (optional) or cheddar cheese, shredded (optional)

Pre-heat oven to 350 degrees.
In a non stick skillet, brown the ground beef and break it apart using a spoon. Add the onions and green peppers and garlic. Once the meat is cooked, drain off any excess fat. Alternately, transfer the contents of the pan to a plate lined with two paper towels, wipe skillet and return beef to pan.
After draining excess fat using either method, add the tomatoes, corn, chili powder and 1/2 tablespoon of cornmeal. Bring the mixture to a simmer. Transfer to a one quart casserole.
Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until thickened. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
In a small bowl beat the egg whites by hand until foamy. Slowly add in the cornmeal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
Top the casserole filling with the cornmeal mush.
Bake for 25 to 30 minutes the top should be puffed and lightly browned.


Zesty Turkey (or Chicken) & Rice

INGREDIENTS:

1-3/4 cups 94% fat free Chicken Broth
1 tsp. dried basil leaves, crushed
1/4 tsp. garlic powder
1/4 tsp. hot pepper sauce
1 can (about 14 1/2 ounces) stewed tomatoes
3/4 cup uncooked regular long-grain brown rice
1 cup frozen peas
2 cups cubed cooked turkey OR cooked chicken


DIRECTIONS:
MIX broth, basil, garlic powder, hot pepper sauce and tomatoes in
saucepan. Heat to a boil. Stir in rice. Cover and cook over low heat
20 min. STIR in peas and turkey. Cover and cook 5 min. more or until
rice is done. Serves 4.

Zucchini Pie w/Polenta Crust

Makes 4-6 servings

2 Tbs. extra virgin olive oil
2 lbs. zucchini, cut into l/2" dice
l lrg. onion, chopped
l med. red. bell pepper, cored, seeds/ribs removed, cut