More Recipes

Turkey Hash (sunshinedaizy)
I was looking for something different for breakfast. I have Carb and Protein. So I came up with this.

1 oz. Turkey Sausage
2 tbsp Onions minced
2 tbsp Green peppers Minced
4 oz. Potatoes Minced
1 tsp garlic minced
1 egg white beaten until frothy
2 Tbsp Salsa

I minced my Onion, Green Peppers and Potatoes in Food Processor, Seperately. Put them in a pan.
Added Turkey cooked until oninos were soft, about 10 minutes.
Add Egg white and Salsa and stir until mixed into meat and potatoe mixture. Flatten in pan until browned alittle about 3 minutes.
Stir and flatten again Cook about 3 more minutes. Enjoy!

White Chili (Sunshinedaizy )

Ingredients:
1 C chopped onions
1/2 C chopped red bell pepper
4 garlic cloves, minced
2 tsp Splenda
10 oz. skinless, boneless chicken brease, diced
1 tsp chili powder
1 tsp chopped fresh oregano leaves
1/2 tsp salt
3 C low-sodium chicken broth
12 oz. drained cooked Great Northern beans (NSA)
1 or 2 Jalopeno Peppers, seeded and deveigned then chopped
Chopped fresh cilantro for garnish

Instructions:
In large nonstick saucepan over low heat, combine onions, bell pepper, garlic and splenda; cover and cook stirring occasionally, until soft, 15 min.

Add chicked, chili powder, oregano, and salt; raise heat to medium and cook, stirring constantly, until checken is browned, 5 min.

Add broth, 3/4 of beans; reduce heat and simmer 30 min.

Mash the left over Beans with 1-2 tbsp water. Pour into chili and cook stirring, until slightly thickened, 3 min or so.
Notes:
Per 1-1/2 C Serving: 257 calories, 2 g total fat, 0 g saturated fat, 41 mg cholesterol, 331 mg sodium, 36 g total carbohydrate, 5 g dietary fiber, 26 g protein, 87 mg calcium


Tonights Dinner:
*Grilled Chicken Breast poached in Taco Sauce then shredded
*Green Salad with onions, lettuce, Lots of tomatoes, cucumbers
*Salsa for dressing
*Taco Flavored Seasoned Rice.

My Taco Bell Taco Sauce (sunshinedaizy)
I always double this recipe

8 oz. can Low or No Salt Tomato Sauce
1/3 C. Water
1/4 to 1/2 Tsp. Chili Powder (to Taste)
1 1/2 Tsp. Cumin
1 1/2 Tsp. Dry minced Onions
1 Tbsp. Vinegar
1/2 Tsp. Garlic Powder
1/2 Tsp. Paprika
1/4 Tsp. Splenda
1/4 to 1/2 Tsp Cayenne Pepper (to Taste the more you add the hotter it will be!)

Place all ingredients in to a sauce pan and stir well. Simmer at a very low Temperature for 15-20 minutes (until slightly thickened). Remove and Cool. Keeps in the Refrigerator for several days.

Notes: I use it for a Simmering Sauce for chicken breasts, then shread it up for "Taco" meat. Love it for Spanish Rice. Or add Horseradish and use it for shrimp and seafood!


Taco Rice:
My Taco Seasoning Mix (sunshinedaizy)

2 Tbsp Tones chili powder
2 Tsp. Tones Paprika
1 Tbsp Tones Dried Onion flakes
1 tbsp. Garlic chopped
1 Tsp cumin
1 Tsp red pepper flakes
1 Tbsp. Tones Garlic and Herb Seasoning
**Tones seasonings are bought at Sams Club in the spice section. They are restaurant size, But I go through these flavors monthly)
Mix all spices together.

In a pan Put Water and Rice and Seasoning Mix. Stir to blend. Cook rice as usual.

Wendys Spicey Salsa
I make a quart of this every sunday and store it in Canning Jars. Also I love Spicey Foods, So adjust to fit your tastes.

4 medium tomatoes, chopped and seeded (I like Roma Tomatoes)
1 small white onion, finely chopped
1 small Green pepper Chopped. (roasted and peeled)
1-2 cloves Garlic chopped
1-2 l jalapeno pepper, roasted on stove, peeled, seeded and minced
2 Green Onions Diced
1 small can Tomato Sauce to moisten.

Chop all ingredients into small pieces. Combine all in a bowl. Stir well and store in fridge over night or longer for flavors to blend together. The longer it sets...the better it tastes. Store in an air tight container.

Lemon Bites

Lemon Bites:

2 Egg Whites
1 Tbsp Lemon Zest
1/8 to 1/4 tsp Lemon Extract
4 Drops Yellow Food Color
1/2 Cup Oatmeal ground into flour Flour (1/4 cup flour)
1/4 cup Splenda

Beat Egg Whites until throthy and a little stiff.
Add Splenda, Zest and Extract. Blend.
Add Flour and beat well.
Seperate into 6 mini muffins and bake 350 degrees for 10 minutes.

1 Serving:
Carb B and Protein A

Original Psycho Chicken

This recipe was published in Cooking Light, June 2002 issue. Posted by From member gremi and BMOS Delores @ Provida .com

• 3 1/2 pound whole chicken
• 1 1/2 tsp dried thyme
• 1 Tbsp garlic, minced or pressed
• 1 Tbsp cider or malt vinegar
• Dry White wine
• freshly ground pepper

Preheat oven to 325 degrees. Clean chicken and remove giblets. Hack chicken all over with the tip of a sharp chef's knife to make gashes. (invariably, I find the music to the shower scene in Psycho running through my mind, thus the name, Psycho Chicken!)

In a small bowl, mix together thyme, garlic, pepper and vinegar, and slather liberally on chicken, taking care that mixture gets into slits in the meat. Place chicken on rack in roasting pan. (If you don't have a rack, no biggie, throw the thing directly into the pan) and roast about 2 hours until golden and fragrant, basting every twenty or thirty minutes with a splash of wine and any juices in the pan. Your house will smell wonderful.

Now, this is the crucial part, which will make or break the entire dish: If this is cooked properly, your chicken should be running with wonderful juices as you carve. Dredge each slice of carved meat in those juices before placing on platter--the juices are loaded with garlic and herb flavor
Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B .

Veggie Soup De Jour

I did post this in the soup post but I really love this soup and wanted quick access to it.

Source of Recipe:
Chipotle Platoon Member PFC. MsBuer

List of Ingredients:

* 1 Large bunch of Celery
* 2 Large Green Peppers
* 2 Large Yellow and/or Red Peppers
* 1 Large container of Mushrooms (I like Baby Portabellas)
* 2 Large Onions, diced
* 2 Cups of Chicken Broth or (2 cups of water + 4 packets of Herb Ox Very Low Sodium Bouillon I mix 2 Beef and 2 Chicken)
* 3 Cans Chopped Tomatoes (Stewed, diced, whole...Your choice NSA)
* 1 Chiipotle Pepper crushed (I use dried soaked in 1 Cup Boiling water and then chop it)
* 1 Tablespoon each of the following Spices:
* Basil
* Thyme
* Cumin (3 Tbsp is what I use)
* Oregano
* Parsley
* Pepper
* Garlic Powder (could use 4 cloves of garlic)
* Or: 1/4 cup of Italian Seasoning, 1 Tbsp Pepper and 3 Tbsp Cumin
Instructions

1. Chop all Veggies to small pieces. Place in large stock pot with seasonings. Cover with water. Bring to a boil over high heat.
2. Turn heat down and simmer 1-3 hours. The more you cook it the better the taste.
3. Putting hot Veggies into a blender and blending until smooth. Can be served hot or cold. Contains Veggie A and Free foods.

Final Comments:

Other Additions if you desire:
1 Can NSA Tomato Sauce (free)
4 cups Shreadded Cabbage (free)
Ground Turkey meatballs (I use 1/4 oz turkey meat and just make balls, no seasoning needed, and poach them in broth while it cooks) (Protein B)
Pinto beans or other beans you like or are allowed. (better added when preparing your meal to eat it) (Carb B)
NSA Chili Powder (this is a staple for me. I like it spicey and use 1 Tbsp) (free)
Any other Veggie that is in season...Zucchini or spinach.

Let you imagination go wild. Try different combinations.
I have made a new pot of this every Sunday for 12 weeks and never had it the same twice.

Notes:
**Cooking: I like to make the soup with the turkey meatballs. When I go to blend it I remove the meat. I then put them in a seperate container for serving later..
**To Eat: In a bowl I add 1 to 2 cups veggie Soup, 8 meatballs, and add eigher 1/2 cup of rice, diced boiled potatoes or pinto beans.
**It is a very thick and hearty soup and you may need to add some water to it to thin it if you like. I also like to add some hot pepper sauce to the soup when I eat it.

6 WBMO Friendly Moussaka

Yields: 12 servings

This is a really flavorful main-course dish. It can be served with warm Rice Noodles to make a satisfying meal. This recipe is very time-consuming, but is well worth it.

Ingredients:

1 lb eggplant(s), sliced (no need to peel)
1 onion, sliced
2 garlic clove, crushed
8 oz mushrooms, sliced
12 oz Ground Turkey
2-14-oz cans Pinto Beans, rinsed and drained
14-oz can chopped or diced tomatoes (don't drain)
2 Tb tomato paste
3 Tb water
2 tsp Garlic And Herb Seasoning
salt and freshly ground black pepper
sprigs of fresh, flat-leaf parsley, to garnish

Directions:

Heat 1 Tb of the Water in a large Non Stick saucepan or skillet; add the onion and garlic and cook, stirring, for 5 minutes. Stir in the Ground Turkey Breast, mushrooms, Pintos, tomatoes, tomato paste, herbs, and 3 Tb water. Bring to a boil. Cover and simmer gently for 10 minutes, stirring occassionally.

Preheat the oven to 350 degrees. Rinse the eggplant slices, drain, and pat dry. Lay Egg Plant out on a sheet pan and sprinkle with garlic and herbs Seasoning on both sides. Bake until browned and carmelized. about 30 minutes.

Arrange a layer of eggplant slices in the bottom of a large, shallow, ovenproof dish or roasting pan, then spoon a layer of the Veggie mixture on top. Repeat layers until all eggplant slices and Vegggie mixture are used up. (I got 2 layers of each total.)

Bake for about 45 minutes at 350 degrees, until the top is golden brown and bubbling. Serve immediately, garnished with the flat-leaf parsley.


Variation:
Sliced and sauteed zucchini or potatoes can be used instead of the eggplant in this dish.


I Changed some of the ingredients to Low fat versions for a healthier alternative to this wonderfully Rich recipe.

This recipe Contains Protein B and Carb B and Free Veggies

Pumpkin pancakes

3/4 cup dry oatmeal
3/4 cup canned pumpkin
1 1/2 cups egg whites (should equal 12 egg whites) OR I used 1/2 cup dried egg whites and 1 1/2 cups water
5 packets Splenda or to taste (I made this with 1 Tbsp Stevia powder and they were great)
3/4 tsp NSA baking powder
1 Tbsp pumpkin pie spice (or 1 tsp each cinnamon, nutmeg and ginger)

Grind oatmeal into flour consistency in a coffee grinder or food processor. Put into blender or mixer and add pumpkin, egg whites, sweetener, baking powder and spices. Mix well. Batter may be thin. Allow batter to rest and thicken to desired consistency (could be 20 - 30 minutes). Pour in 6 equal portions into heated non-stick skillet or griddle and cook until the whole surface bubbles. Turn and cook other side until done.
Store unused pancakes in a ziploc bag and reheat in microwave for 15 seconds.

This recipe contains Protein A and Carb B
1 Serving= 1 pancake.
Submitted by By greengoddess/chris from Provida.com

Brownie Bite

Ingredients:

2 Egg White
1 Tbsp. Unsweetened Cocoa Powder
1 Tbsp. Vanilla Extract
1/4 Cup Oat Flour
Splenda to taste

Beat Eggs until white and a little stiff.
Add cocoa and flout and beat until well blended.
Place in a mini muffin pan for 6 brownies. Lightly sprayed with Pam.
Cook for 10 minutes at 350*.
Eat warm or Chill. 1 Serving size.

This recipe contains Protein A and Carb B

Pre-workout Fresh Strawberry Bread (emaxson

2 cups raw oats, ground about 10 sec. in food processor
1-1/3 cups egg whites, beaten until frothy
1/2 tsp. almond flavoring
1 tsp. clear vanilla
1 tsp. sodium free baking powder
1/2 cup Splenda
4 cups fresh strawberries, sliced

Grind oats about 10 seconds in a food processor with baking powder. Stir remainder of ingredients together, and then add them to the oat mixture. Spoon into 8 mini-loaf pan. Bake at 350 degrees for about 30-35 minutes or until done. Remove from pan immediately to cool
One loaf equals:
2 egg whites (Protein A)
1 carb serving (= to 1 cup oatmeal) (Carb B)
1 fruit serving (1/2cup strawberries and 1/2 cup applesauce). (Fruit A & B)

Dressings, Sauces and Condiment

Salad Dressing:

Balsamic Vinaigrette (emaxson)
12 oz. balsamic vinegar (can substitute raspberry vinegar)
5-6 cloves garlic, minced
2-1/2 Tbsp. Splenda
1 tsp. Grey Poupon Brown Country Mustard*
Freshly ground black pepper, to taste

Mix all ingredients together and store in fridge. This is a freebie.

*This is not really on program, but I have used it from the beginning. My original recipe called for 1 Tbsp. so I cut it back to 1 tsp. Also, this may be made with a really good raspberry vinegar. I find that the inexpensive ones are really too biting, but a good one will make a nice change for you. Be careful. Some vinegars, especially the gourmet ones, have sugar in them. This is also good on your chicken, baked potatoes, etc.


Balsamic Dressing1/3 cup balsamic vinaigrette (see above)
1/3 cup Splenda
½ tsp. maple flavoring
Grated peel of 1 orange

Mix dressing, Splenda, and flavoring in a large skillet; cook on medium heat until heated through. Store in airtight container. This is great on chicken, veggies, and even as a salad dressing.
Catalina Salad Dressing1 cup Splenda
dash paprika
1/2 tsp. chili powder
1/2 tsp. celery seed
1/2 tsp. dry mustard
1 small onion, grated
1/2 cup vinegar
2/3 cup ketchup (see below)

Place all ingredients into blender and mix. Store in jar in refrigerator. Note: This is a remake of a Catalina dressing recipe, omitting the salt and oil. It won’t have quite the same flavor, but will be close.
Mock Olive Garden Salad Dressing (DAMEANDWARD).

• 1/4 malt vinegar
• 1/4 cup rice vinegar
• 1/4 raspberry vinegar
• 1/4 red wine vinegar
• 1 tablespoon pure, grated horseradish
• dash of onion powder
• dash of garlic powder
• dash of dry mustard
• dash of celery seed
(a dash generally is an 1/8th of a teaspoon)
• Splenda to taste

Mix in a salad cruet, serve chilled
This Recipe Contains: All Free Foods
Mock French Dressing (skepticalaudra)
• 4 cherry tomatoes
• 3 tbsp unsweetened applesauce
• 5 large slices cucumber
• 2 tbsp chopped green onion
• 2 tbsp Sugar Twin or other artificial sweetener
• 1 tbsp apple cider vinegar
• 1 tbsp balsamic vinegar
Blend all ingredients very well in a blender or processor until it becomes a thickened sauce. Chill overnight for full flavor.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack B-D
Lunch
Afternoon Snack A
Dinner
Evening Snack A-C
This Recipe Contains: Fruit B


Grapefruit Dressing (chikee)
• 1 cup unsweetened grapefruit juice
• 1/3 cup vinegar
• 4 tbsp water
• 1/2 tsp basil
• 1/4 tsp thyme
• 1 tsp chopped fresh parsley
• freshly ground black pepper
Mix all ingredients and refrigerate.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E
Dinner
Evening Snack A-B-C-D-E
This Recipe Contains: Fruit A
Italian Dressing
· 1 ½ cup apple cider vinegar
· 1 ½ Tablespoons Splenda
· 1 ½ Tablespoons dried Italian Seasoning, salt free
· 2 teaspoons oregano
· Pepper to taste

Place all ingredients in a container with a lid and shake well. Shake well before each use. Use up to 2 oz. per serving

Italian Dressing or Marinade (From member GiselaT:· 1 cup vinegar
· 3 tbsp finely chopped onion
· 3 garlic cloves, crushed
· 1 tbsp dry mustard
· 1 tbsp basil (fresh is best, but dry is fine also)
· 2 tbsp oregano
· 1 tsp pepper
· sugar substitute to taste
Mix all ingredients and shake until well blended.

Chicken MarinadeFrom member riverask: This recipe is really, really good. You can personalize it just by adding different herbs or using flavored vinegar. Have fun. :-)

· 2 tbsp chopped Italian flat leaf parsley
· 2 tsp fresh rosemary, minced
· 2 tsp chopped fresh thyme
· 1 tsp dried sage
· 3 cloves garlic, minced
· 1/4 cup water
· 1/2 cup balsamic vinegar
pepper to taste

Combine all ingredients and marinate chicken or other meat at least 2 hours and up to 48 hours.


KISS Chicken Marinade 3 From member Bauman1227· 2 cups white wine

· 3 lemons

Pour wine in bowl. Squeeze lemons into wine. Use marinade immediately, marinating chicken approximately 1 hour in refrigerator before cooking. Discard any remaining marinade.

Condiments:

Almost Heinz Ketchup (SheHuffer)
One 6-ounce can NSA tomato paste
1/2 cup 2 tablespoons Splenda
1/2 cup white vinegar
1/4 cup water
1/4 teaspoon onion
1 garlic clove minced

1. Combine all ingredients in a medium saucepan over medium heat. Whisk until smooth.
2. When mixture comes to a boil, reduce heat and simmer for 20 minutes, stirring often.
3. Remove pan from heat and cover until cool. Chill and store in a covered container.
Makes 1 1/2 cups

Ketchup by Liz Maxson1 large can (10 or 12 oz.) tomato paste (be sure it is tomatoes, only)
Splenda to taste (I like a sweet ketchup, some don’t)
1 Tbsp. dried onion (not minced, but the larger size pieces)
White or cider vinegar, approximately ½ cup
Several dashes of allspice, cinnamon, and/or cloves. I prefer the allspice
Heat in a small pan, just till it begins to bubble. Do not overcook. Cool and place in airtight container. Refrigerate


Tomato Ketchup (from Chef-B)One can tomato paste (No salt added)
1/8 green pepper Very very finely minced
1-½ tsp onion powder
1-½ tsp garlic powder
1/8 tsp cayenne pepper
Thin with water to a ketchup consistency
Add splenda to desired sweetness


Classic Yellow MustardFor all you mustard lovers, here is an awesome recipe for mustard. We like to marinade chicken breasts with some minced garlic and mustard and then grill. Yummy!

4 Tbsp dry ground mustard
1/4 cup water
3 Tbsp white distilled vinegar
1/2 tsp oat flour
1/8 tsp turmeric
pinch garlic powder
pinch paprika

1. Combine all ingredients in a small saucepan over medium heat. Whisk until smooth.
2. When mixture comes to a boil, reduce heat and simmer for 5 to 10 minutes, stirring often.
3. Remove pan from heat. Leave uncovered for 1 minute, then cover pan with a lid until cool. Chill and store in a covered container. Makes 1/4 cup.

Barbecue Sauce from Liz· 2 small cans no-sodium tomato sauce
· 1/2 cup diet Dr. Pepper
· 1/4 cup balsamic vinegar
· 2-3 capfuls hickory flavored liquid smoke** (Wright’s brand is acceptable, but not Liquid Smoke brand)
· pepper, onion powder, garlic powder, chili powder to taste
· Splenda (to taste)
· 2 measuring spoons of Sweet and Low Brown Sugar (spoon comes with pkg.)

Mix all ingredients and simmer for about an hour or until sauce is desired thickness. I like a sweet barbecue sauce, so I made mine sweet, but you could add more chili powder to make it spicy and omit some or all of the sweeteners. This makes a great dipping sauce for little hamburger patties, pork loin and chicken breast pieces!!


Barbecue Sauce From member hunger
· 1 onion, chopped
· 2 cloves garlic, minced
· 1/4 cup cider vinegar
· 1-1/2 cups ketchup (homemade w/o sugar or salt)
· 2 tbsp brown Sugar Twin
· 1 lemon
· pepper

In a saucepan, heat and cook onion until tender. Stir in garlic and cook for 30 seconds. Stir in vinegar, ketchup, brown sugar, and juice of lemon. Simmer for 15 minutes and season with pepper.


BBQ sauce
· tomato sauce home made or store bought no sodium added.
· 1 onion finely, finely diced
· 2 sprigs celery finely, finely diced
· 1/2 green pepper finely, finely diced
· 4 cloves garlic (large ones) finely, finely diced
· saute these together until onion is opaque
· add tomato sauce
· Wright’s liquid hickory flavor, about 1 cap full
· splenda to your sweetness level
· 1/8 tsp black pepper
· 1/2 tsp crushed red chilies
· 1 to 2 tsp maple flavoring
Simmer for about 5 min.


Homemade Worchestershire Sauce· ½ cup apple cider vinegar
· 2 Tbsp soy sauce substitute (salt fee) (See recipe below)
· 2 Tbsp water
· 1 Tbsp Brown Sugar Twin
· ¼ tsp ground ginger
· ¼ tsp dry mustard
· ¼ tsp onion powder
· ¼ tsp garlic powder
· 1/8 tsp cinnamon
· 1/8 tsp pepper

Place all ingredients in a small saucepan and stir thoroughly. Bring to a boil, stirring constantly. Simmer for 1 minute. Let cool. Store in refrigerator. Shake well before using. Makes approx ¾ cup

Soy Sauce Substitute (wellsweb:) I found this on www.lowsodiumcooking.com
· 2 tbsp sodium free beef bouillon (use Herb-OX very low sodium packets)
· 2 tsp red wine vinegar
· 1 tsp Splenda
· Afew drops maple extract
· 1/8 tsp ground ginger
· dash black pepper
· dash garlic powder
· 3/4 cup water

In small sauce pan, combine and boil gently uncovered about 5 minutes or until mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.

Sauces:

Caramelized Onion Relish (Good Housekeeping December, 2004) Adapted by emaxson and brown bear
Ingredients:
2-1/2 lb.s onions, cut into 3/4 inch pieces
2 teaspoons rosemary
2 Tablespoons balsamic or red wine vinegar

Directions:
· Caramelize onions in a large non-stick skillet over high neat, stirring often until they begin to brown or caramelize.
· Reduce heat to medium low and cook 45 minutes or longer, until onions are deep golden brown.
· Stir in rosemary and cook 10 more minutes.
· Remove from heat and stir in vinegar.
· Serve immediately or cover and chill for up to 2 days.

Fresh Salsa (Loves 2Write)
u can add more of any ingredient depending on taste. I like it a little hotter so depending on the heat of the pepper I may add more than one. I also prefer red onion. I just put everything in a blender and pulse until I reach the consistency we like.

Try to use Roma tomatoes if you can. They are more durable than hothouse tomatoes and hold up well in a salsa. If there is too much acidity in it (depends on tomatoes), add more sweetener. Basically just play with the ingredients until you get something that satisfies your taste buds.

You can also change the peppers (like to banana or habanero - your preference). Good luck!!

· 3 tbsp finely diced onion
· 1 lb Roma tomatoes - diced
· 1 finely chopped green jalapeno pepper
· 2 tbsp chopped fresh cilantro
· sweetener to taste
· 1 tbsp fresh lime juice
Combine all ingredients and chill. Lasts 5 days in refrigerator.

Marinara sauce from Chef-B· 1 onion finely diced
· 4 to 6 med. tomatoes diced
· ½ green pepper diced
· 6 to 8 cloves garlic diced
· ½ stick celery finely diced
· 1 tsp sweet Basil
· 1 tsp oregano
· 1/8 tsp black pepper
· 1/8 tsp thyme
· ½ tsp rosemary
· 1 small can tomato paste (no salt added)

Sauté all vegetables in a pan; the juice from the veggies is plenty of moisture to cook with.
When onions become opaque, add the tomato paste; thin with water to desired thickness
Add 1 to 2 tsp splenda; simmer 5 min
This is wonderful by itself, but sometimes I make this into a one-dish meal. See note from Liz:

I brown a lb. of very lowfat (98% fat free)ground beef or ground turkey breast with the onions, garlic, green pepper and celery. Drain that when the meat is brown and then add the tomatoes and finish with the rest of the seasonings. ½ cup is a serving, which I now put over rice spaghetti or rice sticks (noodles). I also like my marinara sauce chunky, so I do not chop the veggies very fine. Also, I cook 1 lb. fresh mushrooms, sliced as I’m cooking the other veggies.
Mushroom Sauce (from Liz Maxson)
Ingredients:
· 1 lb. small white mushrooms, sliced
· 1 lg. onion sliced very thin
· 4-5 cloves garlic, minced.
· 1 cup NSA chicken broth or white wine
· 1 tsp. Mrs. Dash (your choice)
· 1/8 tsp. nutmeg (freshly grated is best!!)
· 2 tsp. arrowroot

Directions:

Sauté mushroom slices, onion slices and minced garlic in small amount of chicken broth, until mushrooms are tender and onion is clear. Add remaining chicken broth, Mrs. Dash, and nutmeg. Stir well. Add arrowroot and stir constantly until thickened. Refrigerate until ready to use.
Serve over beef, chicken, turkey, or pork. May also be mixed in with cooked rice for a mushroom rice side dish.

Hawaiian Sweet and Sour Sauce (before6)
· 8 oz NSA tomato sauce
· 6 oz unsweetened pineapple juice
· 1/4 cup white vinegar
· 3 tbsp Splenda (Original recipe called for 1 Tbsp., but I like it really sweet. Liz)
· 3 tsp arrowroot powder

Combine and cook over heat, stirring, until thickened. Do not boil. Serve over browned meatballs or chicken.


Poetic Kiss' Italian SauceFrom member Poetic Kiss: My Italian bones were aching for some real authentic Italian, particularly spaghetti sauce. So, I have created an original...what I and 10 of my friends think is a real taste of Italy.

· 14.5 oz canned no salt added diced tomatoes
· 2-8 oz cans no salt added tomato sauce
· 1/8 cup minced onion
· 1-1/2 tsp basil
· 1 tsp oregano
· 1 bay leaf
· 1-1/4 tsp fresh minced garlic
· 1 tbsp balsamic vinegar
· 1/4 cup red wine (Burgundy is good)
· 1/2 tsp crushed red chili (the chili you sprinkle on pizza)
· 1 tsp onion powder
· 1/4 tsp Mrs. Dash
· 1/4 cup sliced portabello mushrooms (optional)

Put all ingredients into saucepan. Stir and bring to a boil. Reduce heat to just simmer. Continue to simmer uncovered for 30-40 minutes, letting flavors blend and sauce thicken. The longer you simmer, the thicker the sauce will get.

Serving idea: Sprinkle 1/2 cup cooked spaghetti squash, rice sticks (oriental foods) or rice spaghetti (specialty food stores) with 2 oz seasoned cooked ground turkey or beef. Cover with 1 ladle of sauce.


HOT SAUCE (emaxson)
Ingredients
· 4-5 dried red peppers (the little finger sized ones); more if you want it really hot – I used 10
· 6 cloves of garlic
· 1 onion, chopped coarsely
· 1 large jalapeno pepper, seeded and roughly chopped
· 2 cans no-salt-added diced tomatoes
· Juice of 2 limes
· 2 tsp. Splenda

Directions:
Remove stems from dried peppers. Toss into blender and chop. Add remaining ingredients and process until thoroughly mixed. Makes slightly more than 1 quart. Refrigerate. Should be used within a week.


Sweet and Sour Sauce from Lynn P.· 1/2 cup apple cider vinegar (I used organic)
· 1 Tablespoon brown sugar twin or to taste
· 1/2 teaspoon rosemary (I crushed mine in a mortar)
· 1/4 teaspoon ground ginger
· 1/4 teaspoon pepper (I used red pepper flakes, I like it spicy)


I mixed all ingredients in the crockpot and placed the meat in it and let it cook until the meat is done. I thought about trying it with rice or chicken, maybe next time.
Hawaiian Sweet and Sour Sauce (before6 )
8 oz NSA tomato sauce
6 oz unsweetened pineapple juice
1/4 cup white vineger
1 tbls. Splenda
3 tsp arrowroot


I made two batches of sauce and added pineapple to one batch. The one without pineapple I eat for my main meals over rice and the one with pineapple I eat for my snack. This would also be great over chicken.

Carb Recipes

Oatmeal

Oatmeal Custard (Provida’s Recipe Threads)
Recipe Introduction
This is a change from the same old Oatmeal and cold egg whites. And it is great on Cold Mornings.
List of Ingredients
2 egg whites
1/2 cup cooked Oatmeal
Splenda to taste
Cinnamon to taste
If desired:
**Splash of any flavor extract you like. (I like Banana and/or butter)
**Cold Rice Milk

Instructions
Cook Oatmeal if you dont have some cooked already.
If you have some cooked, warm it in the microwave, 1-2 minutes.
Beat egg whites until frothy. Stir into Heated Oatmeal and stir.
Add Splend, cinnamon and extract of choice. stir well.
Microwave another 1-3 minutes until set. stir 1/2 way through.
Let stand a few minutes to cool. Pour some Cold Rice Milk over the
top and enjoy it

Final Comments
To make this a PreWorkout Meal...Just use 1 cup of Oatmeal and do the
same thing. Add a Banana or Apple and you are all set.

Contains: Protein A Carb B
Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:

Tropical Oatmeal Custard
1/2 cup uncooked oats
3/4 cup water
2 egg whites
1/2 cup crushed pineapple
coconut extract
splenda to taste
cinnamon to taste

Combine all ingredients and microwave for 2 minutes. Make sure you use a big bowl as it will expand quite a bit. Watch as it cooks and stir when it puffs up. Serve hot. This is a work out meal as it has fruit, carbs, and protien.


Oatmeal Pancakes (My Recipe)
List of Ingredients
2 egg whites
1/2 cup Oat Flour
1 tsp Splenda
1 tsp Cinnamon
1/8 tsp butter extract
1/8 tsp vanilla (or any flavor you like)

Instructions
Beat egg whites until frothy. add Vanilla and butter extract. Beat
some more.
Mix Dry ingredents together. Add to Wet ingredents until well mixed.
Let set for 5 minutes.
Heat non stick skillet over medium heat.Spray with some pam if
necessary.Pour pancake batter into pan.
Cook until bubbles come to surface and surface looks glossy but dry.
Flip. Cook until done.
Sprinkle some more cinnamon and Splenda on top and cover with pan
cover for 2 minutes to melt splenda. Enjoy

Final Comments

Contains: Protein A Carb B
Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:

Granola: (Provida Recipe Boards)
1 cup Splenda
1/2 cup water
1/4 t cinnamon
1 T maple extract (or vanilla)
4 cups quick oats

Pre-heat oven to 275°. Combine Splenda, water, cinnamon and maple extract in a large bowl until Splenda is dissolved. Add oats and combine until you have clumps. Pour oat mixture onto two non-stick cookie sheets and sprinkle clumps evenly. Bake 60 minutes, until golden.

Another option is to add just a little more water and form the granola into bars before baking.

Note: I use 1T vanilla, 1 t. of almond, and 1 t of imitation butter extract. I also used 1/2 quick oats & 1/2 old fashioned. I liked the texture of the combination.

Serving Size= 1/2 Cup
Contains Carb B

Banana Oat Cookies

1 banana, mashed
1 tsp Vanilla
1/2 cup Oats

Mix vanilla and banana together. Add Oats. Mix well.
Make into 4 balls.
Bake 325 for 20 minutes.

Potatoes:

  Potato Chips (Provida Recipe Boards)
1 egg
1 C Potatoes Sliced Very thin
garlic minced
onion flakes but can use powder
dried parsley

Beat eggs till foamy. dip potato slices then lay on baking stone, or whatever, sprinkle with spices. Bake at 350 for 30 min . I then put them on a cookie rack so that they don’t lay on something solid and will get more crispy

Contains Carb A
Skillet Sweet Potatoes Source: Better Homes and Gardens (altered by gaiagirl)
Prep Time: 10 minutes Cooking Time: 25 minutes
1 pound sweet potatoes, peeled and sliced
1/2 teaspoon orange extract
1/2 cup vegetable or chicken broth (NSA)
1 packet Splenda
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice

1. In a large skillet bring 1 inch of water to boiling. Add fresh sweet potatoes; reduce heat. Cover and simmer for 20 minutes or until tender. Drain well.
2. For sauce, in a small bowl combine remaining ingredients. Pour over potatoes in skillet.
3. Cook and stir gently until bubbly. Simmer, uncovered, for 5 minutes or until potatoes are glazed, spooning sauce over potatoes occasionally. Makes 4 servings.
POTATO SALAD W/FRESH HERBS (riddick)
1 pound potatoes, peeled
2 T rice vinegar
1/2 t black pepper
1 T fresh tarragon (or 1 t dried)
3 scallions, sliced
1/4 c Italian parsley
3 cloves garlic, crushed
1/4 c chicken broth (low sod/low fat)

In a large pot, over medium high heat, combine potatoes with enough water so that potatoes are covered. Bring to a boil, then reduce to simmer. Cover and cook for 15 minute. Drain water and allow potatoes to cool. Once cooled, cut potatoes into 1 inch chunks. In a large bowl, combine remaining ingredients. Pour over potatoes. Cover and refrigerate for 30 minutes.

Pumpkin:

Pumpkin pie
1/2 c. pumpkin
2 egg whites
cinnamon
3 packets splenda
nutmeg
ground cloves

Beat it all together and microwaved for 2 min.

I dont like Nutmeg or clove so I just used 1 Tsp cinnamon.

Contains Carb A and Protein A

Pumpkin Custard
1 cup pumpkin
3/4 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
4 egg whites
1/2 cup Splenda

Mix well and divide into 2 custard cups. Place in pan of water at 350 F for 45 min. I will verify the minutes when the custard is done....it is in the oven now. I think you can double the recipe to use the whole 15 oz can.

I also use only 1/4-1/3 cup of Splenda instead of 1/2 cup. If you love pumpkin pie like I do I highly recommend this

2 Servings
Contains Carb A and Protein A

Muffins:

Amazing Pumpkin Muffins (sunshinedaizy)

2 cups. Old Fashioned Oats
1 Cup Pumpkin puree
2 tsp Cinnamon
2 scant tsp Baking Powder
2 tsp. Vanilla Extract
12 egg whites
1/2 tsp Apple Pie Spice
3/4 - 1 cup Splenda

Mix Dry ingredients in a large bowl.
Beat 1/2 of egg whites in a large bowl until soft peaks form.
Mix in Pumpkin, and other eggs and beat slightly.andd vanilla and mix well.
Add to dry ingredients. Blend until moistened..
Line Muffin cup with liners.
divide muffin mix into the 12 cups.
Bake 350 degrees for 25 minutes.

Pineapple Oatmeal Muffins (csavoy)
3 C quick oatmeal
12 egg whites, slightly beaten
2 tsp. vanilla
2 cups Pineapple Blended til applesauce consistency
2 tsp. cinnamon
2 tsp. Brown sugar twin
12 packs splenda
1 tsp. Imitation butter flavoring (optional)
½ tsp. nutmeg

Mix all incredients well and Fill the 12 regular muffins cups to the top.

Bake 350 approx. 20 min or until golden brown on top. I baked them til they sprung back when touched.

Makes 12 regular size muffins.

Two muffins is equivalent to 1/2 C cooked oatmeal and 2 egg whites & very little fruit. I use this for pre-workout. It is enough food for my body. The original recipe called for applesauce instead of pineapple. I'm sure you can use any fruit.

Enjoy!

OutRageous Oatmeal Muffins (PandaBear)
List of Ingredients
12 Egg Whites
3 Cups of Quick Oats
1/2 Cup unsweetened Applesauce
1/2 Tsp. Baking Powder
1 Tsp. Vanilla
2 Tsp. Cinnamon
12 Packets Splenda (approx. 1/4 cup)

Instructions
Beat Eggs until frothy but not stiff.
Fold in other ingredients.
Divide into 12 regular muffins.
Bake 375* for 14 minutes or until golden brown.

Final Comments
2 muffins = 2 egg whites and 1/2 oatmeal.
Refridgerate muffins.

Contains: Protein A Carb B
Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:
Pumpkin Muffins (Chipotle Platoon Member)
List of Ingredients
1/2 Cup Ground Oats
1/2 Cup Canned Pumpkin
8 Egg Whites
1/2 Tsp. Pumpkin Pie Spice
1 1/2 Tbsp. Splenda
1/2 tsp. Baking Powder**
Dash of Vanilla Extract
1/2 Tsp. Cinnamon (this is extra... & Optional)

Instructions
Put all ingredients in a bowl and mix well.
Seperate into 4 muffin cups.
Bake 350 Degrees for 20-25 minutes.

Final Comments
Great with Morning Coffee!
Each Muffin is 1 Serving:

Desserts

Ginger Snaps! (perc goddess of Ginger Platoon)

Ingredients
2 cups of Oat Flour
1/4 cup unsweetened Applesauce
1/2 cup Splenda
2 Tbsp. Brown Sugar substitute
2 Tsp Water
1 tsp Vanilla extract
1 1/2 tsp ground Ginger
1 tsp. Cinnamon
1/4 tsp. Nutmeg
1/4 tsp. Ground Cloves

Instructions
Preheat the Oven to 300 Degrees.
Mix Applesauce, Splenda and Brown Sugar Substitute in a large bowl.
Add Water and spices and mix well.
Gradually add flour to bowl and mix to a stiff ball. Form into small
balls and place on greased cookie sheet at least 1 inch apart.
Bake for 20 minutes. Check frequently so the dont burn as cooking
time depends on your oven.
Final Comments
After 5 minutes of cooking, you can press cookes down in a criss cross manner. This is not necessary but if you dont press them down the wil look like the ones you buy in a store box.)
Makes 20-24 cookies.
Pre-Workout Cookie (Sally K.--Provida) ** These are really good! I love them!!

This recipe can be doubled. Or make bigger batches and freeze in
individual servings.

Ingredients
1 banana
vanilla and/or other flavor extracts
1/2 cup oatmeal (not quick cooking)

Instructions
Mix flavoring With banana. Mash will. add oatmeal and mix
thoroughly.
Make 4 balls Place Balls on parchment paper and flatten.
Bake at 325 degrees for about 20 minutes.
Strawberry-Raspberry Sorbet (gabbiee04)

1/3 Cup of Water
3 TBLS of Splenda
½ tsp Lemon Juice
6 oz Raspberries (fresh)
1 lb Strawberries (fresh)

In a small saucepan, combine water, Splenda and lemon juice. Bring to a boil over med heat; boil 1 minute. You should have about ¼ cup of liquid after you boil. Cool to room temperature, about 15 minutes.
Roughly cut up strawberries put in food processor with raspberries and puree. Press through sieve to remove seeds. Add Splenda mixture and process until blended.
I measured it into small custard cups in 2 ¼ ounce servings*, put plastic wrap on them and put them in the freezer till frozen 2-4 hours. Made approx 6 servings
You could actually omit the water and Splenda in this recipe if your body doesn’t do well on Splenda. Just puree the fruit with lemon juice if desired and measure it into cups and freeze like above.

* Side Note; I measured out ½ Cup of the fruit roughly chopped and processed it and after it was processed it equaled = 2 ¼ ounces.

Crock Pot Meals

Beef

Crock Pot Beef Stew (magicalkisses1954)
1-1/2 lbs round steak, trimmed of fat, cut in serving pieces
1 lb bag baby carrots
1-1/2 lbs new potatoes, scrubbed, cut into quarters
1 med onion, sliced
1 can low-sodium, fat-free beef broth
1 can no salt added diced tomatoes
Italian seasoning
garlic powder
pepper
Place potatoes, then carrots into crockpot. In pan over high heat, brown meat well on both sides. Place on top of carrots. Saute onions in any pan drippings for 1 minute, then add some of the beef broth to deglaze the pan. Pour this over the meat. In a bowl, mix the remaining broth and the tomatoes. Add seasonings as desired. Pour over all. Cover crockpot and cook on low for 9 hours or high for 6 hours. At the end of cooking, right before serving add arrowroot for thickening. This will make the liquid into a stew like gravy. Yummy!

This Recipe Contains: Protein C, Carbohydrate A, Vegetable A

CROCKPOT ROUND STEAK ITALIANA
1 1/2 lb Lean Round steak
15 1/2 oz NSA Spaghetti sauce
1 cup sliced mushrooms
1/2 ts Oregano
1/4 ts Pepper
1 cup diced onions C

Cut steak into 5 or 6 serving-size pieces. Coat with oregano and pepper and place in crock-pot. Pour spaghetti sauce over the meat. Cover and cook on low for 7 to 9 hours or until meat is tender. Turn control to high; add onions and mushrooms. Cook on high for 10 to 15 minutes

Chicken:

Chicken Bonne Femme (Riddick)
1-3 lb chicken breasts cut into pieces
2 cups baby onions
2 cups whole baby carrots
1/2 lb new or red potatoes, cut into 1" chunks
1 1/2 cups NSA chicken broth
2 medium celery ribs, cut into 2" pieces
bay leaf
1/4 tsp dried thyme
1/4 tsp black pepper
1/4 cup minced fresh parsley
2 tbsp fresh tarragon or mint, minced
1 2" strip lemon zest, minced
2 tbsp fresh lemon juice

In slow cooker, combine chicken, onions, carrots, broth, celery, bay leaf, thyme and pepper. cook on Low 8-10 hours. Meanwhile, in small bowl, combine parsley, tarragon, lemon zest and juice. Set aside. With slotted spoon, remove chicken and vegetables to heated platter. Cover with foil and keep warm. Skim off and discard any fat from liquid in crockpot. Stir in parsley mixture and spoon over chicken and vegetables.


CROCKPOT CHICKEN CACCIATORE
2 Med Onions; peeled, sliced
3 lb Chicken; cut up
2 cloves Garlic; minced
1 c Tomatoes; 16 oz
1/2 c Tomato sauce; 8 oz
1/4 ts Pepper
1 1/2 ts Dried oregano; crushed
1/2 ts Dried basil; crushed
1 Bay leaf
1/4 c Dry white wine
Rice Pasta; cooked

Place onions in slow cooker. On top of onions place chicken pieces, garlic, tomatoes, tomato sauce, pepper, herbs and wine. Cover pot. Cook on low 6 to 8 hours, or high 3 to 4 hours. Serve chicken with its sauce on rice pasta which you have prepared. Adapted from Leisure Living Guide to Slow Cooking.


Crockpot Neapolitan Chicken
6 pounds Chicken pieces
1 large Onion -- chopped
6 medium Potatoes -- 1" cubes
2 medium Green peppers -- in strips
1/3 cup Parsley -- chopped
1 Garlic clove -- minced
3 pkts. OX Low Sodium chicken broth
1/4 teaspoon Pepper
3/4 teaspoon Basil
32 ounces NSA Spaghetti sauce

Combine all ingredients in removable liner. Place liner in base. Cover and cook on auto 5 hours, low 6-8 hours or high 3-4 hours. This recipe requires a large crock pot or slow cooker. You can cut recipe in half if you have a smaller crock pot.

Egg Recipes

Quiche Cups to go (I originally found this written in the South Beach Diet Book and changed it to fit my plan.)
12 egg whites

1/4 cup diced onions
1/4 cup Eggplant
1/4 cup Zucchini
1/4 Cup Salsa (drained of extra juice with a coffee filter over a strainer)

3 -6 drops hot-pepper sauce or Chipotle Pepper Powder

Line a 6 cup muffin pan with Wrenolds Release foil . Combine egg whites with onions and Veggies in bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes or until knife inserted in center comes out clean. Quiche cups can be frozen and reheated in microwave.
Try different combinations of vegetables. What ever you like

Compatible with Body Type:

Breakfast A-B-C-D-E

Morning Snack A-B-C-D-E

Lunch A-B-C-D-E

Afternoon Snack A-B-C-D-E

Dinner A-B-C-D-E

PM Snack A-D-E

This Recipe Contains: Protein A, Free Veggies
Western Omlette (butterflybish)
1/2 chopped tomato
1/2 chopped bell pepper
1/4 chopped onion
3 small chopped mushrooms( optional) I dont like mushrooms too much
4 egg whites

Take the two egg whites and wisk until frothy
put into a nonstick pan let is bubble just a small amount
sprinkle in tomato, bell pepper,and onion
fold over egg white and flip 2 or 3 times...
Voila you have a top of the line western omlette
Cut in half this recipe makes 2 servings
Sharon's Scrumptious Sausage & Veggie Omelette
I small chopped sweet onion (vadalia if you have them)
4 oz sliced mushrooms
2 oz. Susans Turkey Sausage
2 egg whites
Any seasons you may wish to add (the sausage is enough for me)
Diced tomatoes and tomato sauce (optional)
Saute onions and mushrooms until onions are carmelized. (this gives them a wonderful sweet flavor)
Add pre cooked sausage to mixture just to get sausage warm. Add any additional seasonings you may want to add.........I think the sausage makes it spicy enough.
Beat egg white until frothy (I generally add a touch of water also) Pour into omelette pan. Add mushroom, onion, sausage mixture and allow to set until firm enough to flip. ( I like my eggs cooked well so I flip like a pancake and allow other side to cook and then fold it like an omelette)
After adding mixture to omelette I use that same saute pan and heat up some NSA diced tomatos in a bit of NSA tomato sauce. When omelette is done, I plate it and pour the hot tomatoes over top.
This will make a rather large omelette and it serves two. I cut mine in half and eat one half for breakfast with some OP "fried" potatoes and save the other half for my MMS to eat with a fruit.
This omelette is good for all body types as your protien selection.

Crab Omelette with veggies (riddick)
1 oz of crab meat
2 egg whites
green onions
tomatoes chopped
red pepper optional
Jalapeno chopped optional

Mix eggs with a little water in the Magic Bullet until frothy. Heat up nonstick pan until hot add the egg white sprinkle on pepper and whatever other seasoning you would like. after cooked flip over and then add cooked mushrooms, onions and crab meat fold over omelette. Serve with fresh salsa over the top. Very good for breakfast or whichever meal I like to also add fresh cilantro too.


Susan's Alaskan Breakfast Sausage Scrambler
1 oz. of Susan's Breakfast Sausage (can be found in the Chicken and Turkey Recipes section)
3 egg whites
1 cup diced COLD baked potatoe
diced onion and red bell pepper

Microwave the diced potato and the sausage to get hot (eggs cook VERY fast)
Saute all ingredients in saute pan. Makes 2 servings for ladies or 1 serving for men.
Again, noone can say that this is "Diet Food"! This is the tastiest breakfast I have had!!!
Fruit Stuffed Egg Crepe (Gabbiee)
From member rvicera27
• 2 egg whites
• 2 tsp Splenda
• 1/4 tsp vanilla or cinnamon
• cooking spray**
• 1/2 cup banana or strawberries
• Splenda (to taste)
• cinnamon (to taste)
Mix the first 3 ingredients well. Heat up non-stick pan and then coat it w/ cooking spray**. Spread and remove excess cooking spray w/ napkin. Add egg mixture in pan and spread it like pancake. Flip and cook.

Banana Option: Cut up banana, add Splenda and cinnamon. Microwave for 30 seconds or less. Spread banana on 1 side of egg crepe and fold.

Strawberries Option: Cut up 1/4 of strawberries, add Splenda and microwave for 30 seconds or less. Puree remaining strawberries, add Splenda and microwave for 30 seconds or less. Spread cut strawberries on 1 side of egg crepe and fold. Pour strawberry puree on top of egg crepe.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E
Dinner
Evening Snack A-D-E

This Recipe Contains: Protein A, Fruit A or B


Hawaiian Surprise Crepe
2 egg whites
coconut extract
1 pkt Splenda
cinnamon to taste
1/4 cup crushed pineapple
1/4 cup sliced peaches

Mix egg whites, splenda, cinnamon, and coconut extract together and pour into a hot crepe pan. Cook on both sides until done. Fill crepe with crushed pineapple and peaches.


Very Berry Custard (provida recipe boards)
8 egg whites (can use the dried egg whites)
2 cups berries, lightly mashed (I use frozen strawberries, blueberries, raspberries or peaches)
1/8 tsp vanilla
sugar substitute to taste, (I use 3 pkts of Splenda)
dash of cinnamon
dash of nutmeg

Preheat oven to 300 degrees. Combine all ingredients in mixing bowl, beat until well mixed but not too frothy. Pour equally into 4 custard cups. Set in pan with 3/4 inch of water in the bottom and bake for 30-45 minutes. Remove from oven and let cool and refrigerate. They keep well for a week in the refrige. They sell the custard cups now with plastic lids which is nice they travel well.

without giving away any specifics ... the custard is good for any meal in which you eat a protein/fruit combination. Hope that helps

Posted by Sunshinedaizy at 5:27 PM

Chicken and Turkey Recipes

Chicken Dishes

  Chicken Fajita Bowl (mia Chipotle Platoon)
Salsa~
2 tomatoes, diced into small pieces
1/4 large onion, diced into small pieces
1/4 green pepper, diced into small pieces
2 tsp vinegar
1 tsp cilantro
1/2 tsp chili powder NSA
1/4 tsp onion powder
1/4 tsp minced garlic
juice from 1/2 lime
dash of red pepper

1/4 cup wine
1/8 cup Balsamic vinegar
juice from one lime
1 tsp cilantro
1 tsp NSA chili powder
1/4 tsp onion powder
1/4 tsp minced garlic
dash red pepper
dash black pepper

4 chicken breasts, cut in strips
1/2 large onion, sliced into strips
1 green pepper, sliced into strips
1 red pepper, sliced into strips
1 yellow pepper, sliced into strips
1 tomato cut into strips

Squeeze 1/4 lime over top
Combine first 10 ingredients for salsa and refrigerate until ready to serve.

Combine next 9 ingredients for fajita marinade. Add sliced chicken breast meat and marinate for 1-2 hours. Add chicken and marinade to hot skillet and fry until most of liquid is cooked off. Add onion and bell pepper and cook until onions become transparent. Add tomato and cook for 1-2 minutes more.

Serve with previously prepared salsa and shredded lettuce, over rice if desired or wrap in lettuce and eat that way..

This is a great recipe

Healthy Gourmet’s Chicken Marengo (member gremi)
Recipe Introduction
With only a minute tweak, this recipe comes to us from Susan's
Healthy Gourmet. Though I think this dish might benefit from a
sprinkle of basil on the chicken and a bit of chopped garlic sauted
along with the mushrooms, I've written it up more or less as it was
published, for the benefit of those of you who really aren’t crazy
about garlic.

List of Ingredients
* 4 skinless, boneless chicken breasts, about 6 ounces each
* 2 tablespoons dry sherry
* 1 ½ cups nsa chicken broth
* 1 ½ cups fresh mushrooms, sliced
* 1 tablespoon arrowroot
* 1 tablespoon nsa tomato paste
* 1 bay leaf
* 2 tablespoons chives, chopped
* 1/8 teaspoon pepper, freshly ground
* 3 Roma tomatoes, chopped in large chunks
* 2 cups cooked brown rice
Recipe
Sear chicken breasts in preheated skillet (preferably not non-stick).
Remove from heat and place in shallow baking dish. Pour sherry over chicken and cover with aluminum foil. Bake until tender, 20 to 30 minutes, or until internal temperature is 165 degrees
Add 1/4 cup chicken broth to skillet and saute mushrooms until tender.
Remove and save. In a small bowl, combine arrowroot with 1 tablespoon water, stirring until smooth to make a slurry. Set aside. Add remaining chicken broth to skillet along with tomato paste, bay leaf, chives and pepper. Simmer 15 minutes. Remove bay leaf. Add mushrooms and chopped tomatoes and simmer another 5 minutes. Stir in arrowroot slurry.
Pour mixture over chicken breasts and brown rice.

Jamaican Chicken (Buny. From www.fooddownunder.com)
List of Ingredients
* 1 1/4 lb boneless skinless chicken breasts, cubed
* 1/2 cup water
* 5-6 thin slices fresh ginger
* 2 dried chili peppers crumbled
* 1/2 onion chopped
* 1/4 cup white wine vinegar
* 1 tablespoon pepper sauce
* 1 teaspoon dried thyme
* 1/2 teaspoon ground allspice
* 1/2 teaspoon freshly-ground black pepper.

Recipe
In a blender, combine the water, ginger, chili peppers, onions,
vinegar, pepper sauce, thyme, allspice and black pepper. Puree until fairly smooth. Pour the marinade into a large bowl. Add the chicken and stir to coat well. Cover and refrigerate for 4 to 5 hours, stirring occasionally.
Thread the meat onto metal skewers. (if using bamboo skewers, be sure to soak them in water for about 15 minutes before use.) Reserve the marinade, transfer to a saucepan and bring to a full boil. Keep warm over low heat. Grill or broil the chicken, until cooked through, about 5 minutes per side. Serve the boiled marinade as a sauce.

* Variation: You may replace the chicken with cubes or strips of
turkey breast, pork tenderloin or flank steak, or use bone-in chicken pieces. Adjust the cooking time accordingly.

alaysian Tandoori Chicken (SheHuffer)
List of Ingredients
* 1-1/2 pounds boneless, skinless chicken breasts
Marinade:
* 3 tablespoons lemon juice
* 2 tablespoon minced garlic
* 1 tablespoon minced ginger
* 1 tablespoon chopped cilantro
* 1 tablespoon chopped green onion
* 2 teaspoons Splenda
* 1 teaspoons chili flakes
* 1/2teaspoon turmeric powder
* 1/2 teaspoon ground coriander
* 1/4 teaspoon ground cardamom
* 1/4 teaspoon white pepper
* Lime wedges
* Mint sprigs

Recipe
Combine marinade ingredients in a large bowl. Add chicken and stir to coat. Cover and refrigerate for 2 hours or up to overnight.
Cooking
Lift chicken from marinade and drain briefly, and arrange chicken
on a grill 4 to 6 inches above a solid bed of low-glowing coals. Cook, turning and basting occasionally until meat is no longer pink.
2. Arrange on a platter and garnish with lime wedges and mint sprigs.

Diet Coke Chicken
List of Ingredients
1-1/2 lb boneless, skinless chicken breasts
1 onion, sliced
1 bell pepper, sliced
1/2 cup steamed mushrooms
2 cloves garlic, minced
12 oz can diet coke (has a little less sodium than 7 up)
1 cup of Ketchup (plan friendly of course!! recipe/link see below)
Ketchup
1 6 oz can nsa tomato paste
2 Tbsp granulated Splenda, or about 3 packets
3/4 cup water
1/2 cup white vinegar
1/4 tsp onion powder
1/8 tsp garlic powder
Note: you do not need to make the Ketchup in advance for the dish, just add the ingredients. I also only use 1/2 of the vinegar,
otherwise it seems a little to tart for my taste You can also cut out some of the Splenda, the coke seems to add enough sweetness
Recipe I usually brown the chicken first in a non stick pan then transfer it into a larger pot and add the rest of the ingredients. Bring to a boil, reduce heat and let simmer until chicken falls apart (about 1 1/2 hours, the longer the better).
You can serve this over rice or make your own french fries. This
always make me feel like I am having "junk food" without the guilt
Put as many free veggies in it as you like, the messurements are only a guideline!!
You could also put everything in a slow cooker in the am and have a delicious meal to come home to in the evening.

Skillet Chicken and Rice (Michelle R.)
List of Ingredients
* 1 lb. skinless, boneless chicken breasts cut into cubes
* 1 3/4 cups of nsa chicken broth
* 1/2 tsp dried basil leaves, crushed
* 1/2 tsp garlic powder
* 3/4 cup uncooked regular long-grain white rice
* 1 pkg (16 oz) frozen vegetable mix
(I use broccoli, cauliflower and carrot mix)

Recipe
Cook chicken in non-stick skillet until browned, stirring often.
Remove chicken. Add broth, basil and garlic. Heat to a boil. Stir in
rice. Cover and cook over low heat 5 minutes. Stir in vegetables.
Return chicken to skillet. Cover and cook over low heat 15-20 minutes or until rice is done.

Southwest Chipotle Fajitas (staci09)
List of Ingredients
* 1 lb turkey or chicken breast, sliced into small strips
* 3 tablespoons Mrs. Dash Southwest Chipotle Seasoning Blend
* 1/2 cup water
* 1/2 teaspoon cumin
* 1/4 teaspoon ground coriander
* 1/2 small onion, sliced into strips
* 1/2 bell pepper, sliced into strips
* 1 tablespoon fresh lemon juice

Recipe
Season meat with all seasonings. In skillet add water, bring to
simmer. Add seasoned meat to simmering water. Cook until done,
stirring occasionally. Liquid should be reduced to a small sauce. Add
lemon juice. Stir well.

Texas Chicken Burgers (Sonogal)
Recipe Introduction
I adapted this recipe from one I’ve been using for years, just omitted the salt & oil, and used ground oatmeal to replace the flour. They are great with a few Guiltless French Fries

List of Ingredients
* 1 lb. ground chicken breast
* 1 egg white, beaten
* fresh ground pepper, to taste
* cayenne pepper, to taste
* no-salt grill seasoning, to taste
* chili powder, to taste
* 1 cup oatmeal, ground, seasoned with fresh ground pepper
* on-plan salsa or ketchup

Combine chicken, egg white and seasonings. Freeze about 30 minutes. Mixture will be soft. Form into 8 patties. Dredge each in ground oatmeal, patting so oatmeal sticks. "Fry" in non-stick skillet till lightly browned on each side, or bake about 30 minutes at 350 degrees or until chicken is done. I like to bake these alongside Guiltless French Fries.
Serve with lettuce, fresh tomato and/or salsa or ketchup

Southwest Chicken and Veggies (Riddick) 1 pound Chicken breasts
1/2c Vinegar
1/2c Water
1 tbs. McCormick Chipolte Chile Pepper Seasoning
1 red pepper
1 yellow pepper
1 orange pepper
1 green pepper
1 box of fresh mushrooms
1 med onion
Pepper
Cumin

Take the 1/2c Water and add 1/2 Vinegar, mix in the 1tbs of Chile Pepper Seasoning mix well. Cut chicken into cubes or strips and put in a Ziploc bag. Add marinade to bag and refrigerate for several hours.

In a non stick skillet or chicken fryer cook chicken until no longer pink take out and set aside. Cut veggies as desired and add to hot pan and cook, leave a little crunch to the peppers. Add chicken back to pan and cook till chicken is warm. At this time you can add more Chile pepper, add some cumin to taste and pepper.
Serve 2 oz. chicken over you fav carb and a salad.
Boneless Hot Wings
16 ounces of boneless skinless chicken breast tenders
1/2 cup vinegar
1/2 cup water
3 tbsp cayenne pepper
1/2 cup chili powder
Mix vinegar, water and cayenne pepper. Add chicken to mixture and let marinate in refrigerator for a couple hours. Put chili powder on a plate and gently dip each tender in chili powder and then place on a rack in a baking pan. Bake at 350° for about 15-20 minutes or until chicken is no longer pink.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-D-E

Pineapple Salsa and Chicken (magicalkisses1954)
This is a wonderful dish for those who love a little something tropical. Aly, I thought of you when I made this the first time.
4 boneless, skinless chicken breasts or fresh turkey cutlets
1/4 cup each green, red, yellow, and orange bell peppers
1/2 cup thinly sliced green onions (scallions)
3 tablespoons chopped fresh cilantro
1 can (20 oz) pineapple tidbits (in their own juice) or the fresh equvalent
Cooked brown rice (if using as a PWOM)

Grill chicken till it is no longer pink inside, or saute in pan with some NSA chicken broth.
Put remaining ingredients (except for rice) in bowl and toss till mixed.
If using as a PWOM, put chicken on top of rice and cover with pineapple salsa. If using this as a protien/fruit snack then just put chicken on a plate and cover with salsa........either way is quite yummy! Enjoy

SPICY PINEAPPLE CHICKENIngredients:
NSA chicken broth (enough for sauting)
2 cloves of garlic, minced
6 scallions, sliced including green tops
2 Tbsp of minced green ginger
2 lbs. of chicken breast, boneless and thinly sliced into julienne strips
3 green peppers, chopped
2 cups of chopped celery
4 medium carrots, cut in thin rounds
2 tomatoes, skinned, seeded and chopped
2 cups of shredded cabbage
2 cups of fresh pineapple, cut into chunks or 2 cups of canned pineapple chunks, in natural juice, No Sugar Added, well drained

Directions:
In a large frying pan, heat the broth over high heat, stir fry garlic, scallions and ginger for a few seconds, making sure they do not burn.
Lower the heat to medium and add the chicken, stir fry for about 5 minutes until cooked.
Toss in green peppers, celery, carrots and tomatoes and stir fry for about another minute.
Finally, add the remaining ingredients, stir fry for another 2 or 3 minutes.
Check to see if seasoning needs adjusting to suit your taste.

Turkey Dishes

Susan's Alaskan Breakfast Sausage ( Susan3650)
2 lb. ground lean turkey
1/2 tsp Corriander
1/4 tsp dried Marjoram
1/8 tsp Chili Powder
1/8 tsp Onion Powder
1 tsp Black Pepper
1 tsp Mrs. Dash favorite flavor
1-1/2 tsp dried sage
1 Tbsp Brown Sugar Twin

Combine spices in a small bowl. Check the fragrance and see if you want it any differently. Sprinkle on top of ground turkey and mix by hand.
Form into patties, links, balls or leave loose for crumbles. Grill in George Foreman Grill or in skillet.
There is nooooo way people could say that this is "Diet Food"! Talk about FLAVOR and TASTY! :)
oh, adding fresh chopped onions and garlic would be good in this too.


Texas Dry-Rub Slow-Grilled Turkey Breast (provida recipe boards)
Any kind of wood chips will work here. Serve this moist turkey breast with sweet potato wedges: Cut
Potatoes into 6 wedges; sprinkle with pepper, and bake at 400º for 35 minutes or until done.

1-cup hickory wood chips
1 tablespoon Hungarian sweet paprika or paprika
1 tablespoon brown sugar Twin
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
3/4 teaspoon black pepper
1/2 teaspoon ground red pepper
1/4 teaspoon ground cloves
1 (2-pound) skinned, boned turkey breast half
Cooking spray

Soak the wood chips in water 1 hour. Drain well. Combine paprika and next 6 ingredients (paprika through cloves); rub turkey with spice mixture. To prepare turkey for indirect grilling, preheat grill to medium-hot using both burners. After preheating, turn the left burner off (leave the right burner on). Place wood chips on hot coals. Place a disposable aluminum foil pan on briquettes on left side. Pour 2 cups water in pan. Coat grill rack with cooking spray; place on grill. Place turkey on grill rack covering left burner. Cover and grill for 1 hour and 50 minutes or until a meat thermometer register 180°, turning halfway during cooking time.
Yield: 8 servings (serving size: 3 ounces turkey)

Turkey Mushroom Burger
4oz of ground fresh turkey breast (or chicken or beef)
1 tsp herbes de provence
3 sliced crimini mushrooms (sliced thin)

mix in a bowl and make into a patty then put on your george foreman grill and grill for 4 min.
add a sliced tomato and a slice of purple onion and you have a filling delicious change of pace!

Lavender Chicken (aly315)
1 Chicken Breast
1/2 chardonnay
2 tsp herbes de provence

marinate for about 20 min to 30 min in fridge.
Place on grill, I use foreman grill so I grill on that for about 7 minutes or until done, but not dried up!

Nina's Turkey Rice One Dish Wonder (Unstuffed Cabbage Rolls)I pound ground turkey
pkg. mushrooms sliced
1 sweet onion chopped
NSA chicken broth
bag of shredded cole slaw (or just shredd cabbage)
2 small cans NSA tomato sauce
1 small can tomato paste
bag of wild rice (equivalant to 4 cups when cooked)
seasonings to taste

Brown ground turkey and seasoning of choice in saute pan and set aside.
In large skillet, cook mushrooms, onions, and seasonings of choice in half cup NSA chicken broth. When onions begin to break, add shredded cabbage (or cole slaw mix) Add more chicken broth if necessary. Cook until cabbage is slightly wilted.
Add turkey back to skillet and add wild rice with water according to directions on bag.
Turn skillet down and allow to simmer till rice is done.
Add tomato sauce and paste and stir and continue to cook until desired thickness. Most of the liquid should be gone.
After cooking, divide into 8 servings.
This recipe is very flexible. You can add veggies to it if you like or even diced tomatoes in place of tomato sauce.
Stuffed Peppers (Jeanie M)
4 large red peppers/green peppers, halfed and cleaned
4 cups cooked rice
1 can NSA chopped stewed tomatoes
1 lb ground turkey
1 medium chopped onion
garlic and pepper to taste

While the rice is cooking, cut peppers in half and remove seeds. Microwave peppers for several minutes to soften. Brown turkey with garlic, pepper and onions; add stewed tomatoes and rice, mix together and portion out all stuffing into the pepper halfs. Keeps well in refrigerator for a week. Microwave for 2-3 minutes to reheat.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
Evening Snack
Hawaiian Sweet and Sour Meatballs
1 pound ground turkey
3/4 cup onion (chopped very fine)
Mrs Dash original (to taste)
Garlic Powder (to taste)
Black Pepper (to taste)
1/4 cup NSA tomato sauce

Mix all ingredients in bowl. Line baking pan with foil and shape meatballs into small balls and put on baking sheet. Cook at 350 for about 1/2 hour or until they are done. Don't over cook as they will cook a bit longer in sauce. When meatballs are done, put in skillet on stove top..........cover with sauce and simmer uncovered untill sauce thickens.


Hawaiian Sweet and Sour Sauce (before6 )
8 oz NSA tomato sauce
6 oz unsweetened pineapple juice
1/4 cup white vineger
1 tbls. Splenda
3 tsp arrowroot

I made two batches of sauce and added pineapple to one batch. The one without pineapple I eat for my main meals over rice and the one with pineapple I eat for my snack. This would also be great over chicken.

Posted by Sunshinedaizy at 5:44 PM