Recipe Thread!!

[jenscats5]

Decided individual posts would be too much...

Turkey-Broccoli Bake

I posted this a while ago & it was very very yummy!!

"Saw this in the latest Health magazine but modified it to be healthier. I'll post the original & modified versions. It was very yummy!

Original:

1-1/2 lbs broccoli crowns, cut into long spears
3 cups turkey, warmed
2 tblsp unsalted butter
1 small onion, thinly sliced
1 cup pre-sliced mushrooms
3 tblsp all purpose flour
1-1/2 cups broth, heated
2 tblsp dry sherry
3 tblsp heavy cream
1/2 cup freshly grated parmesan, divided
1/4 cup sliced almonds

In a large saucepan of boiling salted water, cook broccoli about 5 minutes or until tender, drain. Butter a 9x13x2 inch baking dish, arrange broccoli spears across the bottom. Top with turkey, cover with foil to keep warm.
In a large skillet, melt butter over medium heat. Saute onions and mushrooms until golden brown (add a little broth if mixture seems dry). Add flour & cook stirring 1 minute. Stir in broth and bring to a boil. Reduce heat to low, simmer 3 to 5 minutes or until thick. Stir in sherry & cook 1 minute. Add cream & 1/4 cup parmesan, simmer 1 minute. Season to taste with salt & pepper, remove from heat.
Preheat broiler to high. Pour sauce over turkey. Top with the remaining 1/4 cup Parmesan and almonds. Broil for 1 minute or until the sauce bubbles and the almonds are golden brown.

Per serving (about 1-1/2 cups): 320 cals, 18g fat (8g sat, 6g mono, 3g poly) 83mg cholesterol, 28g protein, 12g carbs, 4g fiber, 3mg iron, 238mg sodium, 184mg calcium.

My version:
10 oz cooked turkey shredded or cut into pieces
1 can mushrooms, drained
1/2 cup frozen peas
1/2 bag frozen broccoli (no need to thaw)
1/4 - 1/2 onion chopped
1 tblsp flour
1/2 can vegetable broth
1/4 to 1/2 cup skim milk
Flavored bread crumbs (optional)
1/4 Cup Sliced Almonds

Preheat oven to 350 degrees F. Spray a baking pan with nonstick spray. Pour frozen broccoli, peas & drained mushrooms into pan. Top with turkey and pepper to taste. Cook onion in pan with cooking spray till soft -- use cooking spray liberally!! Sprinkle with flour to make a roux -- which is like a paste made of flour & the spray -- you could also use some broth here. The "roux" will be a thick pasty stuff in the bottom of the pan, slightly golden in color. Add broth, whisking till thick. Add milk & simmer for 1-2 minutes. Mixture should be soupy (should coat the back of a spoon), pour over turkey mixture. Top with breadcrumbs &/or almonds & bake 45 minutes, or until top is slightly brown.

Now, I'm not sure of the calorie count, etc on this but it's gotta be better than the original!! Very yummy!!!!!

 

[jenscats5]

Marinated Seafood Salad


I adapted this recipe from one I found on www.foodtv.com ..... Goes to the Italian Tradition of 7 Fishes for Christmas Eve..... not eating meat on Christmas Eve is supposed to bring good luck the following year!!

Note: The amount of seafood will depend on how many you will be serving

White Wine, Water or Broth
Shrimp (~1/2 lb), cleaned, shelled & deveined
Calamari Rings (You can find cleaned, frozen ones in a bag at Trader Joe's) (~1/2 the bag)
Mussels*
Clams*
Other Seafood As Desired (scallops, fish, etc)
Minced: Celery, Carrot, Red Onion, Radish, Bell Pepper, Garlic Cloves
Chopped Fresh Asparagus -- blanced with small amount of water in the microwave for 1 minute, drained (leave slightly crunchy)
2 tblsp (more or less) of thawed frozen OJ concentrate (not mixed with water)
Olive Oil
Hot Sauce
Seasonings: Pepper, Salt, Cajun Spice, others as desired....

Simmer shrimp, calamari, mussels & clams + any other seafood (like conch, octopus, scallops, fish pieces, etc) separately in wine, water or broth until cooked. DO NOT OVERCOOK!! Discard cooking liquid.

Combine cooked seafoods, vegetables, spices, OJ & Olive Oil together in a nonreactive bowl/container (like a plastic bowl with a lid). Shake to combine. Allow to marinate for 2 hours & serve. Enjoy!!

(I just had some of this & IT IS EXCELLENT!! Definitely worth making.)

* Tip for the mussels & clams..... Once you bring them home from the store, wash them well & remove the beards from the mussels. Discard any with broken shells. Make a mixture of salt water in a large pot or bowl. Place the clams/mussels in said bowl & pour a bit of plain breadcrumbs over the top. If the shellfish are lively (And still alive!!) they will eat some of the breadcrumbs & spit out the sand. So when you eat them, you won't get that "crunch" of sand in your mouth!! Only let them "soak" for 1-2 hours. Rinse well then cook. Be sure to discard any that float or don't open during the cooking process.


Having seafood (as long as you like it) gets you out of the endless chicken cycle....

****Use the remainder of the seafood for a Pasta with Seafood Sauce....

Mix the cooked seafood with some Italian Seasoning, olive oil & tomato sauce.....heat & serve over WW pasta or brown rice....

 

[GiaDona]

Jen, I thought ur Turkey-Broc bake sounded great so I was curious about the numbers for your revised version. Well here they are:

For 1 cup servings:
146 cal
fat 5 grams (sat: .7, poly: 1, mono: 2)
carbs:11 grams (fiber 3)
protein 16 grams

Great job! I will def be making this some time this week! The 7fishes sounds great too ( saw that one foodnetwork too). Sounds delish so might give that one a try too.

Thx!

P.S. One tiny alteration that I'll make on the broc bake is using whole wheat flour and whole wheat breadcrumbs. U really can't taste the diff at all and I like to stay away from white when I can.

 

[jenscats5]

Jen, I thought ur Turkey-Broc bake sounded great so I was curious about the numbers for your revised version. Well here they are:

For 1 cup servings:
146 cal
fat 5 grams (sat: .7, poly: 1, mono: 2)
carbs:11 grams (fiber 3)
protein 16 grams

Thanks for posting the numbers!! I had no idea what they would be!!

Great job! I will def be making this some time this week! The 7fishes sounds great too ( saw that one foodnetwork too). Sounds delish so might give that one a try too.

I really liked it served over lettuce.....I don't like octopus so I came up with my own seafood combo...

Thx!

P.S. One tiny alteration that I'll make on the broc bake is using whole wheat flour and whole wheat breadcrumbs. U really can't taste the diff at all and I like to stay away from white when I can.

I've never seen WW bread crumbs. You could make them out of stale WW bread by pulsing them in a food processor. You could use WW flakes also or even fine oatmeal.

 

[GiaDona]

Figured I'd do a quick recipe too--just off the top of my head but very yummy.

It's my alteration of pescado empanizado (spanish breaded fish.)

Ingredients for whole meal:

Talapia fillets (or any fish fillet u like)
Whole wheat bread crumbs
skim milk
salt
pepper
goya sazon
goya adobo
red onions
Olive oil or non-fat Pam cooking spray
Brown Rice
Red Beans or Black beans or Peas

*Talapia fillets (one per serving). marinate in lime juice, salt, pepper

*Whole wheat bread crumbs
To make: whole wheat bread, orgegano, goya sazon, goya adobo, salt, pepper, garlic powder--pulse in cuisinart or blender. Put on a large plate or dish.

*1 whole egg and about 1/4 cup skim milk. Beat together in a bowl.

*Dip fish in egg batter, then put in breadcrumbs, coating both sides well.

*Depending on how much fat you want to take in--u can either use olive oil (about 3 tbspns--this is really sauteeing rather than the traditional deep frying) or fat-free pam.

*They cook very quickly--about 4 min on each side. Just try not to move them around to much as breading will fall off.

*A quick side condiment that goes nicely: Red onions sliced SUPER PAPER THIN). Fill a bowl with 1 cup. water, 5 tbspns salt, and lime juice of 2 limes. Put onions in this mixture and let it sit for about 5-10 min. Then use ur hands to "massage" them in the water---this makes the white film that gives onions that pungent taste and smell come off. Take them out of this bowl and put in another bowl of plain cold water to rinse of excess salt. Drain again, add more lime, salt peper. Place on top of fish. Serve it with Frank's Red Hot Sauce and you've got a kick-ass spanish dish!

*I also make some brown rice with peas or beans (an adjusted version of arroz con habichuelas). Make brown rice according to box then stir in 1 can of beans or 1/4 bag frozen peas. Season to taste.


I had the numbers for this dish in a word doc, which I can't find right now. Will update this with numbers when I can.

 

[jenscats5]

Chocolate Mocha Latte

Make a protein shake using chocolate protein powder and equal amounts of skim milk & water. Add in 1 tsp. of instant espresso powder or some leftover coffee. Blend & enjoy!!

**Tip: Pour any leftover coffee into an ice cube tray & freeze. Use the cubes for a Protein Latte.

 

[PinkPanther]

Chocolate Mocha Latte

Make a protein shake using chocolate protein powder and equal amounts of skim milk & water. Add in 1 tsp. of instant espresso powder or some leftover coffee. Blend & enjoy!!

**Tip: Pour any leftover coffee into an ice cube tray & freeze. Use the cubes for a Protein Latte.

I LOVE this...It's so yummy

 

[jenscats5]

Great Salad Dressing
(Also good as a marinade):

~ 1 Tblsp Dijon Mustard
Dash Red Wine Vinegar (or apple cider vinegar)
Olive Oil (1-2 tblsp)
Minced (very tiny chop) scallion, red onion, garlic....also could use shallot, vidalia onion, etc....
Dash Splenda
Could also use some OJ concentrate for extra flavor...

Whisk together & pour over salad. Great on tuna steak with salad.

 

[jmmc]

I am eating something that is so good so I will pass it along! I took 1/4c non fat cottage cheese and mixed it into a 3.30 ounce can tuna with dijon mustard and 1 tbs soy mayo -nayonaise - I am using it as a dip for fresh veg and it is GOOD!

 

[jenscats5]

Sichuan-Style Chicken with Peanuts

Marinade:
1 tblsp. low-sodium soy sauce
2 tblsp. vegetable or chicken broth
1 tsp. olive oil
1 chicken breast, cut into bite-sized pieces

Whisk liquids in a bowl & add chicken. Marinate in fridge for 20 minutes.

Sauce:
1/4 cup vegetable or chicken broth
1 tblsp. Splenda (less for a less-sweet taste)
1 tblsp. Low-sodium soy sauce
1 tblsp Chinese Black Vinegar or Worcestershire sauce (I didn't have either so I used red wine vinegar)
1/4 tsp. Cornstarch
1 tsp. olive oil (or sesame oil, etc)
2 tblsp. minced green onion
1/2 tsp. dried ginger (or use 1 tsp. minced fresh)
1 Clove minced Garlic

1 tsp Chile Paste with garlic
Red Pepper Flakes, to taste

Combine Broth thru Garlic in a container, whisking thoroughly. Set aside.

Remaining Ingredients:
1/2 cup Bell Pepper pieces
~ 1/4 cup Asparagus Pieces, optional
Other vegetables, if desired (like broccoli)
~ 1 ounce peanuts
~ 1/4 cup Sliced Green Onion/Scallion
Drained, sliced water chestnuts, if desired
Hot, cooked brown rice

To prepare:
Heat vegetable, olive or other oil in a pan over medium-high heat. Add chicken, cook thoroughly, remove from pan & set aside.

Clean pan and heat oil or treat pan with cooking spray. Stir fry peppers & asparagus for about 1 minute. Add sauce mixture & cook for 1 minute or until thickened, stirring constantly. Stir in cooked chicken, water chestnuts, scallions, peanuts, and chile paste; cook till heated. Serve over rice. Yield: 1 serving.

**Had this for dinner tonite -- YUMMY! It wasn't hot enough for me, so I should have used more red pepper flakes.....

 

[jenscats5]

PIZZA!!!!

Mexican Pizza

Need:
Chopped Assorted Veggies: Peppers, Mushrooms, Jalapenos, Scallions, Onions (red or sweet), Mushrooms, etc....
1 Whole Wheat or Low Carb Tortilla
Cheese, if desired
Spices, as desired (red pepper flakes, chile powder, salt, pepper, garlic powder, whatever!)

Toast tortilla in oven on a foil-lined cookie sheet at 375 degrees F -- it will "puff up" so once golden on one side, turn over, let toast slightly then top with toppings/veggies & cheese ; bake till cheese is melted & serve with salsa......

*Tip: Don't put salsa on the "pizza" when baking cuz it'll get soggy

Pizza Pizza

Assorted Veggies: Mushrooms, etc....
Vegetarian Pepperoni (Like Yves brand -- tastes like the real thing but for little calories & fat), if desired or other cooked meat (chicken, turkey, etc)
1 Whole Wheat or Low Carb Tortilla
Spaghetti sauce or Pizza Sauce or Low Carb Spaghetti Sauce or Chopped Tomatoes....
Cheese as desired....

Toast Tortilla as usual..... toast both sides...top with chopped tomatoes or spaghetti sauce, veggies, then cheese..........bake till cheese is melted...

**Tip: Use REAL Parmesan cheese -- the hard chunk you have to shred -- it has TONS of flavor & is naturally low in fat & calories.... plus a little goes a long way in flavor, so you don't need a lot.....

BBQ Chicken Pizza
1 WW Tortilla or Low Carb Tortilla
Minced Red Onion, if desired
BBQ Sauce
Leftover Shredded, Cooked Chicken
Cheese, as desired

Prepare tortilla as usual, brush with BBQ sauce. Top with chicken & onion, sprinkle with cheese, if desired. Bake till cheese melts & Enjoy!!


****For a *cheat* day use a 8" individual mini Boboli pizza crust.

 

[jenscats5]

*Chips*

Obtain a package of Low Carb or Whole Wheat Tortillas, cut in wedges, tortilla chip size (in 1/2, then 1/4's)....... Place on a foil-lined baking sheet coated with cooking spray.....Spray the wedges with spray..... Bake at 375 degrees F till crisp on both sides..... turn over while cooking to ensure even cooking....

Serve with homemade salsa -- definitely better than *bagged* chips

Salsa:
Chopped tomato, onion, bell pepper, jalapeno or red pepper flakes, splash of red wine vinegar, hot sauce.... Combine.... Fresh & yummy!

*Tip: best in summer with *home-grown* tomatoes....but any time of year better than the jar..... Good on chicken too!!




Chicken Parmesan

Whole Wheat or Low Carb Pasta, cooked & amount as desired
Cooked, sliced Chicken Breast
Low fat/Low Carb Spaghetti Sauce or Can Chopped Red/Yellow Tomatoes
Cheese, as desired (Real Parmesan is best, but not necessary)
Spices: Basil, Oregano, Red Pepper Flakes.....

Cook pasta & chicken as desired. Combine in a oven safe dish. Top with sauce &/or tomatoes & cheese/spices, if desired. Bake at 350 till cheese melted, if using & if not, about 10-15 minutes. Better than the real thing!

 

[jenscats5]

Omelet Varities

I love Omelets!! So many varieties!! Serve omelets with a side salad for an easy & quick dinner. (1 yolk + 4 egg whites)

Varieties:
Chicken & cheese
Chicken & veggie (this is a great use of leftover chicken & really good!)
Ham & Veggie; +/- cheese
Veggie; +/- cheese
Spinach & veggie +/- cheese
Steak +/- cheese & +/- veggie
Ground Beef/Turkey +/- Veggies; +/- Cheese
+/- Salsa

*Haven't tried it yet, but I heard tuna + eggs make a good omelet....

**I don't use cheese often, but wanted to list it as an option.....again, with an omelet, that chunk of Parmesan would go a long way....little flavor goes a longgg way....

 

[jenscats5]

Quick N Easy Rice N Beans

Combine leftover cooked brown rice with salsa, tomato sauce if desired & canned, rinsed beans + seasonings.......Heat & enjoy!!


Quick N Easy "Refried" Beans

Heat small amount of Olive Oil in a frying pan..... Add minced onion & garlic, cook till almost clear, but not too soft...... add canned, rinsed beans (like black beans) & mash while cooking.....

Enjoy on chips or a quesadilla!

Salsa Chicken

1 Chicken Breast
1 Jar Prepared Salsa
Olive Oil

Heat 1 tsp. olive oil in frying pan. Add raw chicken cut into bite sized pieces. Cook until done. Drain fat. Add salsa to pan & heat. Serve over brown rice & veggies.

Quesadillas

Can be baked or "fried"

1 Low Carb or WW tortilla
Fillings as desired: cheese, veggies, salsa, chicken, etc....

Fill tortilla as desired.....Fold in half..... Bake in toaster oven, regular oven or "fry" in pan with cooking spray till tortilla crisped & fillings heated.....

 

[jenscats5]

Stuffed Peppers

A great dish!! Can be filled with anything!!

Bell Peppers -- amount to fill as desired, tops cut off & seeds removed
Fillings: chopped bell pepper tops, diced tomatoes; cheese; meats: chicken, TVP, ground turkey, lean ground beef; veggies: mushrooms, corn, peppers, jalapenos etc; cooked brown rice.....
Spices, as desired
Broth
Tomato Sauce (8oz can)

Heat oven to 350 degrees F. Mix fillings in a large bowl -- add some broth so the filling is not too dry. Place Bell-Pepper- 3/4's in a baking dish so they don't fall over. Fill with filling. If desired, top with tomato sauce (8 oz can) or vegetable broth. Bake for about 30-40 minutes.

Stuffed Chiles Rellenos

Prepare as for stuffed peppers, above. But, instead of bell peppers, use Poblano Peppers, which are somewhat spicier. You may want to microwave these ahead of time to soften them up. Also, you may want to grill or roast them so as to remove the skin, as with poblanos the skin can be tough. Top stuffed poblanos with cheese & WW bread crumbs for a more "Tex-Mex" feel dish... If using bread crumbs (or pulsed almonds) spray tops with cooking spray, then bake at 350 degrees F for about 30-40 minutes....

** To skin peppers (any kind): Grill, broil or sear over open flame (grill or gas stove) a whole pepper till outside turns black. Keep turning till all skin is black. Place in a paper bag & seal for about 20 minutes, remove & peel off skin.

**Tip: Fill peppers with vegetable & rice fillings, pour 1 can tomato sauce over each pepper sparingly & serve alongside chicken breast, etc.....

 

[jenscats5]

Tonite was:

Garlic-Lime Chicken


1 thawed chicken breast (I cut mine into strips)
1-2 cloves garlic, more or less as desired
Juice of 1 lime (or bottled lime juice)

Marinate chicken in garlic & lime juice for 30 mins up to 2 hours. Bake at 375 degrees F for 20-30 minutes or until done.

I served this with:

Twice Baked Sweet Potato

Microwave sweet potato for 5-10 minutes, depending on size of potato, turning over halfway. Be sure the ends of the sweet potato don't burn. Bake at 400 degrees F to "crunch up" the skin for about 10 minutes. Remove from oven, cut in half, remove insides & mash with: broth, hot sauce, salt, pepper, spices, olive oil, chopped garlic &/or whatever fillings you would like. Place filling back in skin & continue to bake for 10-15 minutes.

 

[The Shadow]

chicken breasts...slpit them open....layer in cheese andd ham...add a little ranch dressing....fold beast back together....add precoooked bacon......littlel more ranch dressing....cover with provolone cheese...bake and top with crumbled wheat crackers.

 

[jenscats5]

Shrimp Scampi

3/4 - 1 pound shrimp, cleaned, deveined, shell & tails removed
2-4 tblsp broth
Olive Oil
Red pepper flakes
Black Pepper
Salt
Small slice real butter (this is for flavor)
2-6 Cloves Garlic, minced
I also used Mrs. Dash Garlic & Herb Seasoning....
2 Tblsp. Parmesan Cheese

Cook shrimp in frying pan in cooking spray. When almost cooked thru, add broth, butter, garlic & drizzle olive oil. Season with peppers, tiny bit of salt (the salt will bring out the flavors) & other seasonings. Cook till shrimp done -- fully pink/red, but don't overcook. Stir in Parmesan cheese.

Serve with sauce over cooked spaghetti squash or pasta or alone!

Spaghetti Squash

This is good stuff - I was afraid of it, but it really was good!

Cut squash in half. Remove seeds & pith with a spoon. Simmer halves in boiling water for 20-25 minutes. Let cool. Remove squash from shells with fork, shredding squash into strands like spaghetti.

Serve with scampi, mock alfredo sauce or marinara sauce.

 

[lucidblue]

All this is making me hungry and I don't have any of the ingredients I need .

 

[jenscats5]

All this is making me hungry and I don't have any of the ingredients I need .

I hear ya..... I need to go to the store myself.....

 

[jenscats5]

Lemon Viniagrette

Equal parts fresh Lemon Juice & Olive Oil
Salt & Pepper

Whisk all ingredients together. Use as a salad dressing or marinade.

Roasted Vegetables

Chopped: Red, yellow, orange bell pepper; eggplant, zucchini, yellow squash, red onion,chopped garlic, etc...... Toss with olive oil & roast in single layer in oven at 400 degrees F till golden.

Orzo or Brown Rice Salad

Cooked orzo or brown rice according to package directions, without salt
-- amount used is per preference, as to how much of a batch you want
Lemon Viniagrette, as above
Roasted Vegetables, as above
Chopped Scallions
Chopped Fresh Basil
Feta cheese, diced -- optional (There is a FF Feta available)

Toss all ingredients together when orzo/rice is hot. Allow to marinate for 1-2 hours. Enjoy!!


Carmelized Onions

Thinly sliced yellow onion
Splenda
Balsamic Vinegar
Olive Oil

Cook onion in olive oil over med-low heat till golden brown. DO NOT USE TOO HIGH OF A HEAT OR ALLOW TO BURN. Once golden, deglaze pan with a little balsamic vinegar. For extra sweetness, toss with a bit of Splenda, if desired. Serve with grilled steak.

**Toss with "fried" bell peppers (sliced bell pepper, cooked in a fry pan with cooking spray -- leave slightly crunchy) for a mucho tasty fajita topping. Serve with WW tortillas, chicken, steak or white fish.

Grilled portobella mushrooms

Italian Salad Dressing, any brand
Large Portobella mushrooms

Wipe portobellas with soft cloth or paper towel. Do not wash in water!! Remove gills by breaking them off & remove stem. Gill (well, formerly) side up, pour Italian dressing over & allow to marinate for 1-2 hours. Grill till fork-tender.

Use instead of beef on a sandwich, alongside meats, etc.....

 

[jenscats5]

Sauteed Cabbage

1/2 to 1 head green or red cabbage
Olive Oil
Kosher or Sea Salt & Pepper
Sliced onion & apples, if desired

Core Cabbage & cut/shred as you would for coleslaw -- very fine, thin strips. Heat olive oil in pan & add cabbage. Saute for ~ 15 minutes. Season with salt & pepper during cooking.

**Add sliced onion &/or apple with cabbage, if desired for enhanced flavor.

Excellent with pork, chicken, etc. I like it best with pork.

 

[Subzeero]

Now that I remember checking this thread, it is very useful and nice of you to be doing this. If I had any questions or complications, i will pm you. Tnx.

 

[jenscats5]

Now that I remember checking this thread, it is very useful and nice of you to be doing this. If I had any questions or complications, i will pm you. Tnx.

No problem.... Hope you try some out....

 

[GiaDona]

Sopa de Pescado

I really don't measure stuff when I cook, so I'll do my best to come up with quantities.

6 tilapia filets
One large red onion
3 scallions (green onion)
3 limes
1 bunch cilantro
Salt, Pepper, Goya Adobo (with cumin; "con cumino"), one packet Goya sazon
3 potatoes
5 carrots
3 cubes chicken boullion
Cherry Peppers
Goya Hot Pickled Peppers (aji picante)
olive oil
White cooking wine (optional)

Marinate the fish in the juice of one lime, salt, and pepper for about 1/2-1 hr in the fridge.


In large stock pot, heat one tablespoon olive oil.
Place fillets in pot with flame on med-low.
Pour in about 6 cups of water.
Put in seasonings--packet sazon, about 2 tablespoons adobo, boullion cubes
Poor in the marinade that the fish was in.
Thinly slice 2 scallions and put in stock.
Dice potatoes and put in.
Peel and dice 3 carrots and put in stock.
Pour in about 1/2 cup white cooking wine (optional).


Wash and chop cilantro.
Put half of the bunch (about 1 1/2-2 cups) in soup. Save other half for later.
At this point, use spoon to break up the fish fillets into chunks.
Salt and Pepper to taste and simmer. Adjust seasoning ( to taste) if necessary.
Soup simmers for about an hour total.



To make a salsa (called aji) to accompany the soup:

Slice red onion paper thin.
Put in a bowl of lot of salt & water and let sit for at least 10 minutes--tho the longer, the better.

Dice remain scallions, carrots and put in a bowl. Squeeze juice of 2 limes in bowl.

The red onions that you've place in a bowl of salt water: Massage the red onions in the salt water. This removes the clear film on them, making them less pungent.
Drain water.
Rinse with some water to get excess salt out and drain again.
Put onions in bowl with carrots, scallions, lime juice.

Dice some cherry peppers (as many as you want depending on how hot you want it) and dice one or 2 Goya aji peppers (these are VERY hot). Stir in remaining chopped cilantro.
Place in bowl.
Salt and Pepper to taste.

To serve:

Can serve with brown rice (white rice is the traditional spanish way). Feel free to leave out the rice if you want to go easy on carbs.

Put about 1/4 cup brown rice in the bottom of a bowl. Ladle soup in. Place a spoonful of the aji salsa on top and serve with a wedge of lime.

 

[jenscats5]

^^ That sounds really good!! Thanks for posting it.

 

[jenscats5]

I have to recommend Trader Joe's Wasabi Mayonnaise!! It's creamy & spicy -- 1/2 a tblsp. goes a long way.

Per 1 tablespoon:
100 cals
12g fat
1g sat
3.5 g poly
7g mono
10 mg cholesterol
80mg sodium
0g carb, fiber, sugars, protein

Ingredients: Expeller Pressed Canola Oil, Water, Whole Eggs, Apple Cider Vinegar, Horseradish, Egg Yolks, Salt, Spices, Spinach Powder, Lemon Juice Concentrate, Natural Wasabi.

 

[jenscats5]

Coating for pork or other meats

1/4 cup Dijon mustard
1 tblsp freshly cracked black pepper
Salt, amount as desired
3-6 garlic cloves

Pulse all ingredients together in a mini chopper. Spread over pork loin, chops, steak, London Broil, chicken, etc. Roast pork loin in a 425 degree oven for 30-50 minutes or until internal temp reached 140 degrees F. Roast or bake other types of meat as desired.

Edit: I coated a pork loin with this tonite & roasted it for 1 hour..... Heaven!!

 

[jenscats5]

Tuna Melt

2-3 slices tomato
3-4 ounces tuna
1 tblsp Mayo -- FF, RF, Wasabi, etc....
1 slice FF cheese, 2-3 tblsp shredded cheese, etc...
1 WW, Low Carb, White, etc Tortilla or 1/2 a Flatbread

Mix tuna with mayo, set aside.

Heat broiler to High. Place tortilla on a baking sheet coated with cooking spray. Top with the tuna mixture, then slices of tomato & top with cheese. Broil till cheese is melted. Enjoy!!

 

[lucidblue]

I have to recommend Trader Joe's Wasabi Mayonnaise!! It's creamy & spicy -- 1/2 a tblsp. goes a long way.

Sounds great, I'll have to pick some up.

 

[treilin]

I also make some tuna patties...
You can make them with the packets of plain, or flavored tuna, or even salmon. I just mix 1 packet/can with one whole egg, and a tablespoon of flour (just enough to make it stick). You can add in whatever spices your heart desires. I like putting in red pepper flakes, or Ms's Dash. Then you make a patty out of it and put it in a coated pan and cook it on medium heat until cooked on the one side, and flip over. Pretty good with hot sauce on top or melted cheese.

Another thing that's good and lower in carbs is taking that baking cocoa, and a tub of Cool whip. You mix in some of the powder... until it's chocolatey enough for you and freeze it. Just have to watch how much you eat... like anything. Moderation is the key.

 

[jenscats5]

I also make some tuna patties...
You can make them with the packets of plain, or flavored tuna, or even salmon. I just mix 1 packet/can with one whole egg, and a tablespoon of flour (just enough to make it stick). You can add in whatever spices your heart desires. I like putting in red pepper flakes, or Ms's Dash. Then you make a patty out of it and put it in a coated pan and cook it on medium heat until cooked on the one side, and flip over. Pretty good with hot sauce on top or melted cheese.

It is sooo funny you posted this as I was thinking about making these!!

 

[treilin]

Great minds think alike

 

[GiaDona]

I also make some tuna patties...
You can make them with the packets of plain, or flavored tuna, or even salmon. I just mix 1 packet/can with one whole egg, and a tablespoon of flour (just enough to make it stick). You can add in whatever spices your heart desires. I like putting in red pepper flakes, or Ms's Dash. Then you make a patty out of it and put it in a coated pan and cook it on medium heat until cooked on the one side, and flip over. Pretty good with hot sauce on top or melted cheese.

u know i just saw a great recipe on the food network this weeekend and this reminded me of that. it was crab cakes w/o the bread crumbs--basically real crab meat, seafood seasoning, egg, peppers, and sautee. it was something like that. sounds so good. i think i'll do a tray of these tuna cakes and crab cakes together with a big mesclun salad for dinner sometime this week. thanks treililn!

p.s. a great vinagrette--pulse some cilantro in the cuisinart, add some olive oil, lemon juice, a dash of white or red vinegar, and salt and pepper. can also use basil. also parsely-makes 3 diff salad dressings/marinades.

 

[GiaDona]

just made the tuna cakes. yum! thx again

i put a little curry mustard sauce with it-- dijon mustard, spicy brown mustard, curry powder.

 

[alycat]

I'm ooking for a dip for my veggies, something Great!. curently I'm using non-fat sour cream with a little onion soup mix.

does anyone have a great Crab dip that is good for you. for everyday training, not for cheat days.

 

[jenscats5]

Buy this:

Nutritional info: Serving size = 7 grams, Per serving: 2 cals, 0g fat, 32mg sodium, 0g carb, 0g fiber, 0g protein

 

[jenscats5]

^^ Use the above to make:

Chicken Verde

Poach (to simmer in a liquid) 1 chicken breast in water till mostly cooked...about 15-20 minutes. Drain liquid & shred chicken on a plate or cutting board. Return to pan, adding the Green Salsa Verde (about 1/4 cup), pepper, dash cumin & cilantro, if desired, and some vegetable or chicken broth -- enough to just cover the chicken. Simmer till sauce slightly thick. Serve over cooked brown rice.

 

[jenscats5]

I'm looking for a dip for my veggies, something Great!. curently I'm using non-fat sour cream with a little onion soup mix.

does anyone have a great Crab dip that is good for you. for everyday training, not for cheat days.

Well, most crab dips have crab (duh!), cream cheese & mayo. If you still want a creamy base, try plain yogurt, Greek yogurt (you can find it at Trader Joe's or other stores -- it's thicker), yogurt cheese (drain plain yogurt in a colander or seive lined with cheesecloth overnight in fridge) or soft tofu -- then add 1/2 -1 tblsp horseradish; Salt & pepper to taste; 1-2 tblsp mustard and for some creaminess to "hide" the yogurt/tofu taste some non-fat sour cream or FF or low-fat mayo.

You may want to experiment to see what you like best. You could also add chopped cooked shrimp or canned; or tuna also. Throw some minced raw veggies in too -- like celery, scallion, red onion, bell pepper, garlic. If you leave out the crab, you can add a variety of spices to make a veggie dip -- like the Hidden Valley Ranch packet.

For a fresh crab salad: Toss 1 pound of lump crabmeat with the zest of 2 limes, and enough mayo to coat the crab. Serve over lettuce, cucumber or other veggies.

 

[alycat]

thanks I'll try it out and let you know
"duh!"

 

[alycat]

can you give me a good cookbook to invest in?
thanks

 

[jenscats5]

thanks I'll try it out and let you know
"duh!"

LOL!!

can you give me a good cookbook to invest in?
thanks

A "learn to cook" type?? Or a specialty type?

For learn to cook, I like the standard Betty Crocker cookbook. It's pretty simple and easy to follow. I also subscribe to Cooking Light. It's a decent magazine with some nice recipes.

I also think it's fun to go to the bookstore & look thru all the cookbooks.

As for recipes, I like www.foodtv.com to get the recipes off the shows..... Low Carb & Loving It! is a pretty good show, with some good recipes. I'm not trying for very low carb, so I adapt the recipes.

 

[GiaDona]

in terms of Greek Yogurt--a great kind (great for dips like jen said) is Total 0% Greek Yogurt. Super super low in fat, cals, carbs, etc

 

[fitnessgrl8621]

Also, just to add to this.. If you'd rather not use the flour.. I use a little bit of old fashioned oats as the binder.. Works great!

I also make some tuna patties...
You can make them with the packets of plain, or flavored tuna, or even salmon. I just mix 1 packet/can with one whole egg, and a tablespoon of flour (just enough to make it stick). You can add in whatever spices your heart desires. I like putting in red pepper flakes, or Ms's Dash. Then you make a patty out of it and put it in a coated pan and cook it on medium heat until cooked on the one side, and flip over. Pretty good with hot sauce on top or melted cheese.

Another thing that's good and lower in carbs is taking that baking cocoa, and a tub of Cool whip. You mix in some of the powder... until it's chocolatey enough for you and freeze it. Just have to watch how much you eat... like anything. Moderation is the key.

 

[treilin]

Also, just to add to this.. If you'd rather not use the flour.. I use a little bit of old fashioned oats as the binder.. Works great!

Good idea! Or crushed Ritz Wheat crackers!

 

[ASU]

Feta and Vegetable Grill

--------------------------------------------------------------------------------

1 medium zucchini, cut into 1/2-inch-thick slices (about 2 cups)
1 medium tomato, cut into wedges
1 small green pepper, cut into strips (about 1 cup)
1 small onion, cut into 1/4-inch-thick slices, separated into rings
1 pkg. (3.5 oz.) ATHENOS Crumbled Reduced Fat Feta Cheese
1 Tbsp. chopped fresh oregano or 1 tsp. dried oregano
1 Tbsp. olive oil


PREHEAT grill to medium heat. Mix all ingredients; place on 28x18-inch sheet of heavy-duty foil. Bring long sides of foil together; fold over several times to seal. Tightly fold up ends to form packet, leaving room for air to circulate in packet.
GRILL 18 minutes or until vegetables are crisp-tender, turning packet over after 10 minutes

 

[ASU]

Italian Spinach Pie

--------------------------------------------------------------------------------

container (16 oz.) Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup 2% Milk Shredded Reduced Fat Mozzarella Cheese
4 eggs, beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Grated Parmesan Cheese
1 tsp. dried oregano leaves

PREHEAT oven to 350°F. Mix all ingredients until well blended.
POUR into greased 9-inch pie plate.
BAKE 40 minutes or until center is set.

 

[ASU]

Iced Vanilla Chai Coffee

--------------------------------------------------------------------------------

4 tsp. Naturally Decaffeinated Instant Coffee
3 Tbsp. granular no calorie sweetener
1 tsp. vanilla
1/2 tsp. ground cinnamon
1/8 tsp. ground allspice
1/4 cup warm water
2 cups fat free milk (Hood's Low Carb)
1-1/2 cups ice cubes


PLACE coffee, sweetener, vanilla, cinnamon and allspice in pitcher. Add water; stir until coffee granules are completely dissolved.
STIR in milk and ice cubes; pour into 4 tall glasses.
SERVE immediately.

 

[ASU]

Chocolate PB Cheesecake!!

--------------------------------------------------------------------------------

Crust:
1c.ghram cracker crumbs
1-2egg whites

Filling:
1.5c. cottage cheese
0.5c. skim milk
2scps.chocolate protein powder
2Tbs. peanut butter
2-3pks. splenda
1pk. unflavoured gelatin

-Mix together pie crust ingredients and press into a greased 9" pie plate. Bake at 350F for 10-15 minutes or until golden. Let cool.
-Mix together cottage cheese, milk, protein powder, splenda and peanut butter in blender. Blend until smooth.
-Mix gelatin according to directions, then add to blender and mix 15seconds.
-Pour into pie shell and refridgerate until set.

 

[ASU]

PB&J Granola Bars
--------------------------------------------------------------------------------

2 cups uncooked oats (not instant) - toasted(optional)
1/3 cup natural peanut butter (creamy or crunchy)
1/2 cup all-fruit sugar free jelly (any flavour)

-Preheat oven to 350°F.

-In medium bowl, mix all ingredients together thoroughly. Spread in lightly greased 8-inch square pan. Bake for 20-25 minutes. Allow to cool at least 10 minutes before cutting.
Makes 8 Bars

Per Bar:
195 Cal; 6g Total Fat (1g Sat Fat); 6g Protein; 28g Carb; 56mg Sodium; 0mg Chol

 

[jenscats5]

I also make some tuna patties...
You can make them with the packets of plain, or flavored tuna, or even salmon. I just mix 1 packet/can with one whole egg, and a tablespoon of flour (just enough to make it stick). You can add in whatever spices your heart desires. I like putting in red pepper flakes, or Ms's Dash. Then you make a patty out of it and put it in a coated pan and cook it on medium heat until cooked on the one side, and flip over. Pretty good with hot sauce on top or melted cheese.

Also, just to add to this.. If you'd rather not use the flour.. I use a little bit of old fashioned oats as the binder.. Works great!

You could also use ground flax meal, soy flour (it's low carb) or almond flour also, oh, and wheat bran/flakes....

 

[jenscats5]

PB&J Granola Bars
--------------------------------------------------------------------------------

2 cups uncooked oats (not instant) - toasted(optional)
1/3 cup natural peanut butter (creamy or crunchy)
1/2 cup all-fruit sugar free jelly (any flavour)

-Preheat oven to 350°F.

-In medium bowl, mix all ingredients together thoroughly. Spread in lightly greased 8-inch square pan. Bake for 20-25 minutes. Allow to cool at least 10 minutes before cutting.
Makes 8 Bars

Per Bar:
195 Cal; 6g Total Fat (1g Sat Fat); 6g Protein; 28g Carb; 56mg Sodium; 0mg Chol

I really need to make these!! Hmmmmmm, I may omit the jelly & use some dried cranberries, cherries or blueberries and maybe add some flax seeds or flax meal......

I'm hungry....

 

[ASU]

I really need to make these!! Hmmmmmm, I may omit the jelly & use some dried cranberries, cherries or blueberries and maybe add some flax seeds or flax meal......

I'm hungry....

They would be so yummy with a cup of
Let me know how they turn out

 

[ASU]

Flaxseed and Blueberry Pancakes
--------------------------------------------------------------------------------
Ingredients:

1-¼cup (300 mL) whole wheat flour (or you could use ground oats)
¾ cup (175 mL) ground flaxseed
1 tbsp (15 mL) ground cinnamon
1 tbsp (15 mL) splenda
1 tbsp (15 mL) baking powder
1-¾ cup (425 mL) skim milk
1 egg
1 tsp (5 mL) pure vanilla extract
¾ cup (175 mL) fresh or frozen blueberries

Preparation
Mix whole wheat flour with ground flaxseed, cinnamon, sugar, and the baking powder in a large bowl. Set aside. Whisk skim milk with egg and vanilla in a medium bowl.

Pour milk mixture into the flour mixture and stir until well combined. Stir in the blueberries.

Heat a large non-stick pan over medium-high heat. Lightly spray with canola oil. Drop spoonfuls of the batter into the heated pan and cook until tiny bubbles appear on the top of each pancake, from 2 to 3 minutes.

Flip and cook for about 2 minutes or until golden and cooked through. As pancakes are done, transfer to a warm oven 200F (100C) until all pancakes are cooked.

Makes 12 pancakes or 4 servings.
Nutritional information
Per serving:
368 cal
13 g fat
50 g carb
17 g protein
11 g fibre
280 mg sodium.
Excellent source niacin, folate, calcium, iron. Good source thiamin, riboflavin!High-fibre!

 

[ASU]

Oatmeal Apple Muffins
--------------------------------------------------------------------------------
1 Cup Whole Wheat Flour
1 Cup Rolled Oats
1/2 tsp. Salt
3 tsp. Baking Powder
1/2 tsp. Nutmeg
2 tsp. Cinnamon
1 1/2 tsp. stevia
1 Egg
3/4 Cup Milk
1/4 Cup Oil (or 1/4 Cup Applesauce)
1 Medium Apple Cored and Course Chopped
3/4 Cup Raisins

~Preheat oven 400 degrees. Mix first seven ingredients thoroughly. In separate bowl mix remaining ingredients. Gradually mix dry ingredients into moist ingredients. Spoon into greased muffin tins. Bake 15 to 20 minutes.

*you could also use carb countdown milk instead of regular milk

 

[ASU]

French Toast
--------------------------------------------------------------------------------
Diet French Toast Bites

2 slices of whole-wheat bread
1/4 cup of Egg Beaters or other liquid egg substitute
3 Tablespoons of Fat-Free Milk
1/4 teaspoons of vanilla extract
1 pinch cinnamon or nutmeg
1 pinch salt (optional)
Cut each slice of bread into 4 squares. You can leave or remove the crust.
In a large shallow bowl, mix together the egg substitute, milk, vanilla, cinnamon, and, if you want, the salt.

Prepare a large skillet on a heat just above medium with no-fat cooking spray.

Add all the bread pieces to the "egg" mixture bowl and gently scoot them around with your fingers -- flipping each piece so both sides are drenched and all the mixture is absorbed.

Start cooking the bread pieces in the skillet a batch (as many pieces as you can fit in the skillet) at a time. Brown each slice for about 3 or 4 minutes. Give the skillet another thin spray of cooking oil between each batch.

Serve and enjoy!

 

[alycat]

I made these kick ass lean chix burgers, with egg whites and oatmeal... I was wondering what you thought about coating it with shaken bake (on the outside of the burger) it would be sooo good and really it's not allot of shaken bake...
so what ya think???? lol!

 

[skittles]

I think it's high in carbs & salt:

Just watch how much you coat it with.

 

[The Shadow]

LOL

SKittles kickin ass

 

[alycat]

I think it's high in carbs & salt:

Just watch how much you coat it with.

ah pooy sounded good, never tried it though
this was the onw I was gonna use:

Nutritional Information:
Amount Per Serving: per 1/4 pouch (25 g)

Calories: 60 Carbohydrates: 8 g
Protein: 1.7 g Sodium: 374 mg
Fat: 2.4 g Potassium: 17 mg

 

[jenscats5]

I made these kick ass lean chix burgers, with egg whites and oatmeal... I was wondering what you thought about coating it with shaken bake (on the outside of the burger) it would be sooo good and really it's not allot of shaken bake...
so what ya think???? lol!

I think you could come up with something "homemade" instead of Shake N' Bake.....

Try a combo of Extra Spicy Mrs. Dash +/- some Cayenne Pepper, Pepper, Italian Seasoning, etc....... For the crunchiness (which to me, is what Shake N Bake provides) use some pulsed oatmeal, wheat flakes, flax meal, wheat bran, or a combonation thereof.......

A good idea is to have a coffee grinder (a $10 job) & use it specifically for spices and the whole meals...... or a mini food processer (Costco for ~ $29) is handy.....

Mix the burgers by hand with the egg whites & spices & a little dry mix to bind it (can use ground chix, turkey, crab, buffalo, etc) then wet hands in water & pat the burgers with damp hands then dip in the dry mix to coat.

To stay crispy it might be better to bake the burgers on a sheet/jellyroll pan topped with a grate (you can pick them both up at a kitchen store for about $6-$10 each. Just make sure the grate fits the pan B4 you leave the store!! You can also buy a set of two for under $20. The grate is easier if it's non-stick.

 

[Sassy69]

That sounds good!

Here's one I found in a thing at the grocery store advertising for the South Beach Diet:

Italian Spinach Pie:

Prep: 10 min, Bake: 40 min

1 container (16 oz) low fat cottage cheese
1 pkg (10 oz) frozen chopped spinach, thawed, well drained
1 c 2% Milk shredded reduced fat mozzeralla cheese
4 eggs, beaten
1 jar (7 oz) red peppers, well drained chopped (or I imagine fresh red peppers..)
1/3 c 100% grated Parmesan Cheese
1 tsp dried oregano leaves

Preheat oven: 350 F. Mix all ingredients juntil well blended.
Pour into greased 9 in pie plate
Bake 40 min or until center is set

Makes 8 servings:
170 cal, 8 g total fat (3.5 sat fat), 125 mg cholesterol, 550 mg sodium, 10 g carb, 1 g dietary fiber, 16 g protein

 

[Raina]

Baked Fish in Wine Sauce

6 white fish fillets
salt and pepper to taste
1 large onion chopped
3 tsp chopped parsley
3 bay leaves
3/4 cup white wine.

Rub salt/pepper onto fish and place into a greased 9x13 pan.
Put onion, parsley, and bay leaves on top of fish-- top with wine.

Cover the pan with foil and bake around 25 minutes at 375.
217 cals, 2 f gat, 41 g protein, 2g carb, trace fiber, 99mg cholesterol, 128 mg sodium

 

[Raina]

Stuffed Baked Potatoes

6 large russet potatoes baked
3 chicken breasts cooked and chopped
3 cups of broccoli steamed and chopped
2-3 tbsp butter (that's up to you)
6 tbsp fat free sour cream
1/3 cup of cheese shredded (you can go lite but I hate how it melts)

Slit open the baked potatoes and empty them into a bowl. Add everything else and mash together. Put back into potato skins and sprinkle with salt and pepper.

Bake at 400 for another 15 minutes.

That's really easy to do with leftovers.

 

[Raina]

Garlic Chicken Strips

2 teaspoons crushed garlic
1/4 cup olive oil
1/4 cup dry italian bread crumbs
1/4 cup grated Parmesan cheese
4 skinless, boneless chicken breast halves

On low heat, heat the garlic and olive oil until the garlic is infused.

Cut the chicken breasts into thin strips. Dip the chicken into the olive oil/garlic and then dredge through the parmesan and breadcrumbs (you can add all sorts of other spices into that mix to change it up or you can use all parmesan instead of the breadcrumbs if you're watching carbs).

I always foil the baking sheet to make clean up easier. Spritz the pan with nonstick and bake at 425 until juices run clear (the time depends on how thick you cut the chicken....a whole breast would take around 30-35 minutes, the strips usually take around 10-15).

You can dip them in whatever or you can turn them into chicken parmesan by pouring some jarred pasta sauce over them and melting a bit of cheese.

 

[jenscats5]

Mock Cosmopolitan

4 teabags of Cranberry-Apple Zinger tea -- I used Celestial Seasonings brand, steeped in 2 cups hot water

2 cups Diet Cranberry Juice
Dash of Lime Juice

Mix all together in a pitcher -- makes about 1/2 a pitcher. Shake with ice & strain in a martini glass. Garnish with fresh fruit or lime wedge.

** This is especially great for a party you are having at home, cuz it looks like a drink, so you won't get the hassling of "Why aren't you drinking?"

 

[Sassy69]

Mock Cosmopolitan

4 teabags of Cranberry-Apple Zinger, steeped in 2 cups hot water

2 cups Diet Cranberry Juice
Dash of Lime Juice

Mix all together in a pitcher -- makes about 1/2 a pitcher. Shake with ice & strain in a martini glass. Garnish with fresh fruit or lime wedge.

** This is especially great for a party you are having at home, cuz it looks like a drink, so you won't get the hassling of "Why aren't you drinking?"

LOL The "Posertini"

 

[jenscats5]

LOL The "Posertini"

LOVE IT!! LOL!!

 

[ASU]

Just want to share what I had for my last meal tonight.. (eating while typing this)
1 Cup FF Cottage Cheese mixe with 1 Tablespoon Olive oil and some Hot salsa (organic from Trader Joe's) and black pepper
Taste Great!!!!!!

 

[jenscats5]

Just want to share what I had for my last meal tonight.. (eating while typing this)
1 Cup FF Cottage Cheese mixe with 1 Tablespoon Olive oil and some Hot salsa (organic from Trader Joe's) and black pepper
Taste Great!!!!!!

Sounds yummy!!

One of my favorite meals in the summer when it's sooooo hot you can't think is cott cheese + chopped tomatoes + black pepper. Yum!!

 

[jenscats5]

Pancakes

1 Egg Yolk
4 Egg Whites
1/2 - 1 tsp Baking Powder
Dash of Splenda, Cinnamon & Nutmeg
1/3 cup dry oats
1 tblsp. Ground Flax Meal

Blend together in a blender & cook like regular pancakes.

**Tip: Use a small fry pan (only big enough for 1 cake) coated liberally with cooking spray & a small drizzle of olive oil.

**Note: Added thawed blueberries I had bought in summer when they were at their peak & frozen, then served with SF Syrup & vegetarian sausage links.

 

[treilin]

That sounds good!

Here's one I found in a thing at the grocery store advertising for the South Beach Diet:

Italian Spinach Pie:

Prep: 10 min, Bake: 40 min

1 container (16 oz) low fat cottage cheese
1 pkg (10 oz) frozen chopped spinach, thawed, well drained
1 c 2% Milk shredded reduced fat mozzeralla cheese
4 eggs, beaten
1 jar (7 oz) red peppers, well drained chopped (or I imagine fresh red peppers..)
1/3 c 100% grated Parmesan Cheese
1 tsp dried oregano leaves

Preheat oven: 350 F. Mix all ingredients juntil well blended.
Pour into greased 9 in pie plate
Bake 40 min or until center is set

Makes 8 servings:
170 cal, 8 g total fat (3.5 sat fat), 125 mg cholesterol, 550 mg sodium, 10 g carb, 1 g dietary fiber, 16 g protein

I made one of these and it smells yummy while it is cooking. It tastes pretty good too. For me I think adding a jalapeno in would make it even better for a little added kick. Good one though!

 

[treilin]

I made one of these and it smells yummy while it is cooking. It tastes pretty good too. For me I think adding a jalapeno in would make it even better for a little added kick. Good one though!

O.k. I'm eating another serving of this and thought some onion in it would also add a litlle something, somethin

 

[treilin]

Tropical Shrimp and Black Bean Salad

1 lb med cooked shrimp, peeled and deveined
1 can (14-19 oz) black beans, rinsed and drained
1 jicama, peeled and julienned (about 1½ c)

1 ripe papaya, peeled, halved, seeded, and chopped
2 kiwi fruit, peeled and sliced
½ med red onion, thinly sliced
½ c chopped cilantro leaves
¼ c extra virgin olive oil

On 4 serving plates, arrange shrimp, beans, jicama, papaya, kiwifruit, onion, and cilantro. Drizzle with oil.

Makes 4 Servings

Per Serving: 400 cal, 31 g pro, 32 g carb, 16 g fat, 2 g sat fat, 221 mg chol, 10 g fiber, 567 mg sodium

Prep Time: 25 minutes

 

[treilin]

Chinese Beef and Pepper Salad

1/3 c reduced-sodium soy sauce
2 Tbsp extra virgin olive oil
1 Tbsp dry sherry
Sugar substitute equal to 2 tsp sugar
1 tsp ground ginger
1 sm clove garlic, minced

1 lb cooked London broil, trimmed of all visible fat and cut into thin slices (about 1/8" thick)
1 med red bell pepper, cut into very thin slivers
2 scallions, sliced



1. In small bowl, whisk soy sauce, oil, sherry, sugar substitute, ginger, and garlic. Add beef and toss to coat. Cover and refrigerate (up to 1 day) until ready to use.

2. Drain beef and reserve marinade. Place beef onto serving plate and toss with pepper and scallions. Serve with reserved marinade on the side.

Makes 4 Servings

Per Serving: 260 cal, 24 g pro, 5 g carb, 15 g fat, 4.5 g sat fat, 55 mg chol, 1 g fiber, 870 mg sodium

Prep Time: 15 minutes

 

[treilin]

Caribbean Baked Chicken with Mango

2 jalapeño chile peppers, halved and seeded (wear plastic gloves when handling)
1/2 med onion, halved
2 cloves garlic, minced
1 slice (¼" thick) peeled fresh ginger
1 Tbsp extra virgin olive oil
1 Tbsp white wine vinegar

1 tsp jerk seasoning*
1 tsp ground allspice
¼ tsp salt
4 boneless, skinless chicken breast halves
½ mango, peeled and finely chopped
1 Tbsp chopped cilantro leaves

1. Preheat oven to 450°F. Coat 13" x 9" baking pan with cooking spray.

2. In food processor, combine peppers, onion, garlic, ginger, oil, vinegar, jerk seasoning, allspice, and salt. Process until very finely chopped, stopping machine a few times to scrape down inside of container.

3. Spread jalapeño mixture on both sides of chicken breasts. Place into prepared baking pan.

4. Bake 30 minutes or until thermometer inserted into thickest portion registers 170°F and juices run clear.

5. Place chicken onto 4 plates, and scatter mango on top. Sprinkle with cilantro.

Makes 4 Servings

Per Serving: 186 cal, 28 g pro, 6 g carb, 5 g fat, 1 g sat fat, 68 mg chol, 1 g fiber, 264 mg sodium

Prep Time: 20 minutes

 

[jenscats5]

Chicken Piccata

1 Chicken Breast
Olive Oil
Juice from 1 Lemon
1 Tsp. Zest from said lemon
1/4-1/2 Cup Vegetable Broth
1 Tblsp Minced Onion or Shallot
1 Garlic Clove, Minced
Salt, Pepper, Italian Seasoning & Red Pepper Flakes, to taste

Brown chicken breast in olive oil till golden, about 5 minutes, over medium-low heat. Add juice, broth, onion, garlic & seasonings. Simmer chicken in sauce till fully cooked -- about 2-5 minutes.

Serve over brown rice, WW noodles or with veggies.

 

[ASU]

Dry ingredients:
- 40 grams Fiber One Cereal
- 25 grams Total Protein Cereal (sub in 25 more fiber one, or oats here if you dont have it, but protein will change)
- 30 grams Oats
- 2 scoops Whey chocolate flavor, 60 grams

2. Wet:
- 1tbsp + 1tsp PB
- 1tbsp water
- 2 tbsp Davinci SF Pancake syrup
- Davinci SF Banana or butterscotch, whatever flavor you like, i bet caramel would be good too, or cookie dough.

dump all the dry ingredients in first in processor, pour on the pb on top, mix in processor, it will still be too dry,
add in 1 tbsp water and some flavored davinci, mix again, getting better
then add in the pancake syrup, 1 tbsp at a time till it comes out like a really thick cookie batter.

Dump it out onto a plate and form two equal bars, these are great, they weigh in around 4 oz each and look just like tri-o-plex bars

 

[jenscats5]

Creamed Spinach

1 package Frozen Chopped Spinach -- thawed & drained
1/2 cup skim milk
1/2 tsp. cornstarch
Seasonings: Pepper, Red Pepper Flakes, Dash Nutmeg, Italian Seasoning
2 tblsp. minced onion
Olive Oil
2 oz shredded cheese

Have spinach ready. Combine skim milk & cornstarch in a bowl & set aside. Heat tsp. olive oil in a small pan, add onion & cook till soft. Add seasonings. Add milk mixture & heat over low heat till just bubbles. Add cheese, stir until melted. Stir in spinach until heated. Makes 2 servings.

 

[ASU]

Grapefruit Salsa
--------------------------------------------------------------------------------
Makes about 5 cups

1 large ruby red grapefruit, peeled, segmented, diced (about 2 cups)
2 medium roma tomatoes, diced (about 1 cup)
1 small red onion, diced (about 1 cup)
1 jalapeno, minced (remove seeds for less heat)
1 clove garlic, minced
Pinch of salt or more to taste
1 small ripe avocado, peeled, pitted, diced (about 1 ½ cups)
¼ cup finely chopped cilantro

Combine grapefruit, tomato, onion, jalapeno, and garlic in a medium sized bowl. Add avocado and cilantro, gently stirring to keep avocado chunks intact. Cover bowl and refrigerate for about 30 minutes to allow flavors to marry. Before serving, give a quick stir.

Nutritional Analysis (per ¼ cup):
Calories 28
Protein less than 1 gram
Carbohydrates 3 grams
Fiber 1 gram
Total Fat 1.5 grams
Sodium 39 milligrams.

 

[ASU]

chocolate mousse
--------------------------------------------------------------------------------
1 1/2 cups 1% cottage cheese
1 cup dry curd cottage cheese
1/2 cup 1% milk
1/4 cup light cream cheese
2 Tbsp light sour cream
1 1/2 cups water
1/4 cup cocoa
1/4 cup Splenda
1 package fat free jell-o
instant chocolate pudding 1 cup ultra low fat cool whip

1. In a blender, combine both the cottage cheeses, milk, cream cheese, sour cream, water, cocoa and Splenda. Blend on medium-high speed until smooth (about 4 minutes).

2. Pour the mixed ingredients into a medium bowl. Using a hand mixer, mix in the pudding powder until mousse thickens (about 2 minutes). Gently whisk in the ultra low-fat cool whip.

3. Let chill in the fridge for at least 2 hours before serving. When chilled, divide between 7 serving dishes (3/4 of a cup per serving).

info per serving
Calories:148
Carbohydrates:14g
Proteins:14g
Fats: 3.3g

 

[ASU]

Open-face Crab Melt

1 pound imitation crab meat, chopped*
1/4 cup low fat mayonnaise
1/4 cup fat-free cream cheese
2 teaspoons chopped fresh dill
2 teaspoons chopped fresh parsley
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon red pepper sauce (more if desired)
2 green onions, finely chopped
3 English muffins, split and lightly toasted
1 cup shredded reduced fat Monterey Jack cheese

Combine all ingredients except muffins and cheese and mix well. Spread about 1/2 cup crab meat mixture on each muffin half and sprinkle with cheese.

Set oven to broil. Spray rack of broiler pan with nonstick cooking spray. Place muffin halves on pan and broil for 5-6 minutes or until cheese is melted and lightly browned.

*Using imitation crab meat rather than real crab meat lowers cholesterol from 59 mg per serving to 15 mg per serving. Imitation crab meat is generally made from minced pollock or other fish.

Makes 6 Servings
Serving Size: 1/2 muffin and 4 ounces crab mixture


Nutrients per serving:
Calories: 229
Total fat: 6 grams (26% of calories)
Saturated fat: 1 gram
Cholesterol: 26 mg
Sodium: 984 mg
Carbohydrate: 23 grams (42% of calories)
Protein: 18 grams (32% of calories)
Dietary fiber: 1 gram

 

[ASU]

Frittata

Green Beans or Peppers or both
Diced Onion
Mushrooms
3 Whole Eggs
4 Egg Whites
Splash of Heavy Cream
Spice - I used a Chipolte Seasoning to add a kick
Salt & Pepper to taste

Spray a glass or microwave pan with Pam, add veggies to bottom of the pan. Nuke til veggies are warm. Beat eggs and cream, salt, pepper and Spice of your choice together and pour over veggies. Cover and cook on high for 2-3 mins or until a kinfe inserted near the center comes out clean. Cut into wedge

 

[jenscats5]

Creamed Spinach

1 package Frozen Chopped Spinach -- thawed & drained
1/2 cup skim milk
1/2 tsp. cornstarch
Seasonings: Pepper, Red Pepper Flakes, Dash Nutmeg, Italian Seasoning
2 tblsp. minced onion
Olive Oil
2 oz shredded cheese

Have spinach ready. Combine skim milk & cornstarch in a bowl & set aside. Heat 1 tsp. olive oil in a small pan, add onion & cook till soft. Add seasonings. Add milk mixture & heat over low heat till just bubbles. Add cheese, stir until melted. Stir in spinach until heated. Makes 2 servings.

This is great leftover mixed in scrambled eggs in the morning!!

 

[ASU]

Does it still work without the cornstarch?

 

[jenscats5]

Does it still work without the cornstarch?

Well, you do need something to thicken the milk.... 1/2 a tsp divided over 3-4 servings really is negligible.......

 

[ASU]

ok

 

[jenscats5]

Spicy Ranch Dressing

2 Tblsp. bottled Ranch Dressing (low carb, FF, whatever....)
Dash vinegar
Dash Dijon mustard
1 tsp. olive oil
Enough: Pepper, Red Pepper Flakes, Mrs. Dash Extra Spicy, Hot Sauce, Cayenne Pepper, etc to make it the level of HOT you want it

Whisk all ingredients together..... use as a salad dressing or a marinade....

 

[skittles]

Lower-Carb bread pudding

2 cups skim milk
1/2 cup splenda
1 1/2 teaspoons cinnamon (i like 2 tablespoons)
2 large eggs, slightly beaten
5 cups bread cubes (use low-carb bread - can butter if you wich - flavoured bread would be yummy too)
1/2 raisins - if desired
1/2 chopped peacans, etc. - if desired
1/2 - 1 cup bluberries or mixed berries

(1) heat oven to 350
(2) Mix milk, splenda, cinnamon & eggs with wire wisk, until well blended. Stir in bread cubes & other ingred.
(3) Bake (uncovered) in casserole dish for 40-45 min (I use frozen berries, so it takes about an hour to cook)
(4) Serve warm with your choice of topping

I use SF maple syrup, but there are lots of great low carb / low sugar custards, sauces you can create.

 

[jenscats5]

Love BBQ sauce? Want BBQ sauce taste without BBQ sauce calories??

Tabasco Chipotle Sauce!! YUM!!

 

[necia]

Tuna Burger (similar to tuna patties)

6oz can Albacore Tuna packed in water
1/4 cup chopped green pepper
1/4 cup chopped red onion
1/4 cup Parmesean Cheese
1 whole egg

Mix all of the above together. Fry on a skillet or frying pan until golden. Finish up in the oven for 5 minutes.

Tastes very good. I can barely stand uncooked tuna since I've tried it this way. Works well with salmon too.

Chanecia

 

[jenscats5]

Cheesy-Crab Dip

OK -- this isn't exactly the most healthy, but I made it yesterday for Superbowl & it was gooooood!!

1 lb. crab meat, cleaned
1 can chopped green chilies
1 1/2 cups skim milk
1 tblsp flour
1 tblsp butter
Shredded cheese
Cayenne pepper, salt, white pepper, hot sauce

Melt butter in a saucepan, stir in flour. Allow to cook till golden -- you want this to be a type of paste (a roux). Add milk, whisking and allow to become thick but don't allow to boil -- simmer slightly on med-low heat. Add cheese, amount depending on how cheesy you want this, stirring to melt. Add chilies & spices, then stir in crab, stirring till heated.

Serve with tortilla chips or Italian/French bread slices.

Jen's Easy Guacamole

Now this is healthy!!

3 avocados -- seeded & mashed. Add about 1/4 cup each: minced tomato, red onion and bell pepper. Add scallions if you like. Mix in hot sauce, lime juice, salt & pepper.

Place in a plastic bowl & drizzle more lime juice all over the top of the guac. Cover with plastic wrap, pressing the wrap onto the guac so it's sitting right on the guac. This will help keep it from turning brown..... Use as a dip or sandwich spread.

 

[jenscats5]

Spicy Peel N Eat Shrimp

1 lb. raw shrimp, deveined, shells on
1 bottle dark beer
Whole Peppercorns
4 Bay Leaves
2 Ends of an Onion
Red Pepper Flakes

Combine all ingredients in a plastic container. Mix together & marinate in the fridge for several hours. Pour the whole thing into a pot & boil until shrimp cooked. Drain & serve shrimp hot.

 

[the-short-one]

WOW. I just found some amazing low fat salad dressing. Newman's Own Low Fat Sesame Ginger. Tasty. 35 cals per 2 tbsp.

Broiled Asparagus -

Cover a sheet pan with foil and lay asparagus in a single layer on pan. Drizzle with above dressing and some salt. Broil until done to your desired crispiness.

Drizzle another tbsp on your asparagus once it hits your plate. YUM. I ate this today with salmon patties:

1 pouch of bumblebee pink salmon
1 egg (use 2 if you think it looks a little dry - but one worked for me)
salt & pepper
1/4 cup red onion
2 tbsp golden flax meal
1/8 cup raw oats

Brown in skillet - I use the olive oil spray. Drizzle another 1 tbsp of dressing on your salmon patties. YUMMY.

Makes 6 small patties, 2 servings.


Total calories for entire meal (3 salmon patties + 12 spear of asparagus + dressing)
283 calories
10.1fat
1.1 sat fat
23.1carbs
30.1 protein

 

[jenscats5]

^^ Ooooooh, I haven't seen that dressing yet....sounds YUMMY!! I'll have to get some...

 

[the-short-one]

I made the peanut butter granola bars - and had to make some adjustments. It was really dry with just 1/3 cup pb. The syrup sweetens it up and only ads 20 calories to the whole recipe.

2/3 cup ANPB
2 cups Oatmeal
4 TBSP Golden Flax Meal
1/2 cup Cozy Cottage Sugar Free Syrup

8 servings:

224 calories, 12.6 g fat, 19.2 g carbs, 4.2 g fiber, 8.2 g protein

 

[Miss24k]

Miss24k's pancakes

1/4C oatmeal
1/4C oat bran
1tsp cinnamon
1tsp splenda
1/2C egg whites
1/2C skim milk
1/4C blueberries or strawberries, or 1/2 a banana
1 scoop of protein

 

[jenscats5]

Miss24k's pancakes

1/4C oatmeal
1/4C oat bran
1tsp cinnamon
1tsp splenda
1/2C egg whites
1/4C blueberries or strawberries, or 1/2 a banana
1 scoop of protein

Sounds good!! I make something similar.....

 

[The Shadow]

Miss24k's pancakes

1/4C oatmeal
1/4C oat bran
1tsp cinnamon
1tsp splenda
1/2C egg whites
1/4C blueberries or strawberries, or 1/2 a banana
1 scoop of protein

Nice.......I have a recipe for a low carb protein cheesecake somewhere

 

[jenscats5]

Nice.......I have a recipe for a low carb protein cheesecake somewhere

Ooooh!! Post it when you find it....