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PYNETREE's Photo PYNETREE Posts: 4,106
5/21/14 11:11 A

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EASY HEALTHY SHRIMP - No butter
1 1/4 lbs. raw ,peeled, deveined Shrimp
4 Tbs. Olive.Oil
6-8 Garlic cloves minced
1/2 cup low sodium,low fat Chicken Broth
1/2 cup dry white Wine
1/4 cup fresh Lemon juice
1/4 cup, plus 1Tbs. minced fresh Parsley
1/4 tsp.Salt
1/4 tsp fresh ground black Pepper
4Lemon wedges to garnish

In a large skillet, heat oil, . Saute Shrimp, just till pink, about 2-3 min.
Add garlic,stir constantly - 30-35 seconds.
With slotted spoon remove Shrimp, keep warm.
In the skillet combine Broth,Wine, Lemon juice, parsley, + seasoning. Bring to a boil, cook till reduced by half.
Spoon over Shrimp, garnish with remaining Parsley and Lemon wedges.

I have used the same basic recipe for Sea Scallops, or part Shrimp, part Scallops.
Scallops with tiny new potatoes, and button mushrooms...more seasoning, all done in same pan. You can use the flavored Olive Oils to add another layer of flavor.
Serve the Shrimp over Angel Hair Pasta or Rice.

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1/14/14 11:12 P

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Orange Pomegranate Winter Salsa

1 large pomegranate, seeded (about 2.5 cups)
1 ½ cups chopped oranges and juice
1/3 cup diced red onion
1 jalapeño pepper, seeds removed, diced
¼ to 1/3 cup chopped fresh Cilantro
Juice of ½ of 1 lime

In a medium bowl, combine all ingredients. Refrigerate for at least 30 minutes,
Serve on top of fish, with pita chips or as a side dish


Lois - VA

"I can do all things through Christ who gives me strength!" (Apostle Paul)

"How I respond to my failures will determine my future. Learn, and grow."(Dr. Tony Evans)


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RETURNTOTHIN's Photo RETURNTOTHIN SparkPoints: (37,545)
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1/14/14 11:12 P

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Brussels Sprouts Slaw

14 oz Brussels sprouts, cut and shredded
1 red pepper, diced (about 1 cup)
½ cup raw slivered almonds
½ cup dried cranberries
½ cup golden raisins
3-4 green onions, thinly sliced (about ½ cup)
¾ cup Balsamic vinegar
Salt and pepper to taste.

In a large bowl, combine the veggies etc and then pour Balsamic vinegar over the mixture and toss to combine.
Season with salt and pepper.
Refrigerate at least 30 minutes


Lois - VA

"I can do all things through Christ who gives me strength!" (Apostle Paul)

"How I respond to my failures will determine my future. Learn, and grow."(Dr. Tony Evans)


 current weight: 241.0 
 
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RETURNTOTHIN's Photo RETURNTOTHIN SparkPoints: (37,545)
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1/14/14 11:11 P

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Peanut Butter Power Balls

1 cup dry oats, quick cooking
2/3 cup unsweetened toasted coconut flakes
To toast coconut, place on a baking sheet and bake at 300 degrees,
about 10 minutes but stirring half way through
½ cup natural almond or peanut butter
½ cup ground flaxseed
1/3 cup honey or maple syrup (use the full amount as it helps to hold the mixture together)
1 tbsp chia seeds
1 tsp vanilla extract

In a large mixing bowl, combine all ingredients.
After mixing, place bowl in refrigerator for about 30 minutes.
Once chilled, roll mixture into balls.
Store in an airtight container in the refrigerator for up to one week

The local newspaper had several new recipes to me. I am going to share here.



Lois - VA

"I can do all things through Christ who gives me strength!" (Apostle Paul)

"How I respond to my failures will determine my future. Learn, and grow."(Dr. Tony Evans)


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JILL313's Photo JILL313 Posts: 10,653
11/3/13 12:38 P

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CRANBERRY TURKEY WRAP (or Chicken) emoticon emoticon emoticon
(Makes 4 Servings) per Richard Simmons website:


100 Calorie Whole Wheat or Whole Grain Wrap ( 4 Wraps)

8 oz Cooked Turkey or Chicken

14 Cup Fat Free Mayonnaise

1/4 Cup Cranberry Sauce

1/4 Cup low fat or fat free Shredded Cheddar Cheese

1 Cup Shredded Lettuce

1/2 Cup Matchstick Carrots


Spread 1 TBSP. Mayonnaise and 1 TBSP Cranberry Sauce on Each Wrap

Equally Distribute Turkey (or Chicken) on each Wrap. Top with 1 TBSP Shredded Cheese & 1/4 Cup Lettuce & 2 TBSP Carrots. Can add small a TBSP of diced Tomatoes also on it. Roll Shut & Cut in Half.

275 Calories per Serving
22 gm Protein
28.7 gm Carbs
8 gm Fat
68 mg. Cholesterol
419 mg Sodium



Edited by: JILL313 at: 11/3/2013 (12:40)
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TORTILLAFLATS's Photo TORTILLAFLATS Posts: 6,670
9/26/13 6:11 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Pumpkin spiced Latte

1 tbsp of canned pumpkin
1 tsp of pumpkin all spice
1 cup of non-fat milk
1/2 cup of strongly brewed coffee
4 tsp of splenda (or to taste)


Serving size is one for the whole recipe.
In a medium sause pan mix the pumpkin and the milk. Heat until steaming, mixing constantly. In a blender combine pumpkin mix, coffee,(about 1/2 pumpkin all spice,blend on high in whip mode. put splenda in a cup and poor mixture on top of it. Dust the top of it with the rest of pumpkin all spice.

Number of Servings: 1

Amount Per Serving
Calories: 98.0
Total Fat: 0.7 g
Cholesterol: 4.9 mg
Sodium: 131.4 mg
Total Carbs: 18.3 g
Dietary Fiber: 0.7 g
Protein: 8.8 g



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TORTILLAFLATS's Photo TORTILLAFLATS Posts: 6,670
9/26/13 3:14 P

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emoticon emoticon emoticon Great Soup emoticon emoticon emoticon


Autumn Red Lentil Soup

Ingredients

•1 cup dry red lentils, rinsed and drained
•¼ cup dried pot barley
•5 cups beef broth
•260 g lean ground beef ( .57 pound ) I use a 1 pound package but chamge nutrition
•½ cup onion, chopped
•2 carrots, chopped
•2 celery stalks, chopped
•1 cup corn, canned or frozen
•2 cloves garlic, minced
•28 oz can tomatoes, chopped with juice
•½ tsp salt
•½ tsp pepper
•1 bay leaf


Directions


1.Combine lentils, barley and beef broth in a large stock pot. Bring mixture to a boil, reduce heat and simmer covered for 30 minutes.
2.In a non-stick skillet, sauté beef and onions over medium-high heat, breaking up with spoon until beef is no longer pink, about five minutes.
3.Add to stockpot along with the remaining ingredients. Bring to a boil, reduce heat and simmer covered 20 to 30 minutes, or until vegetables are tender, stirring occasionally.
4.Remove bay leaf before serving.


Nutritional information


•Per Serving (250g)
•Calories 158
•Protein 11.2g
•Carbohydrates 20.1g
•Fibre 4.5g
•Sugars 2.6g
•Fat 3.5g
•Cholesterol 12mg
•Potassium 467.2mg
•Sodium 576.2mg
•Vitamin A 2%
•Vitamin C 11%
•Calcium 4%
•Folate 4%
•Iron 52%
•Zinc 8%


Servings: 5-6






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TORTILLAFLATS's Photo TORTILLAFLATS Posts: 6,670
9/11/13 12:04 P

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Baked Apples in a Bag.

Quick and easy snack when you're craving something sweet but want something decently healthy.

1 apple, 1tsp sugar, 1tsp water, 1/4tsp cinnamon, 1/4 tsp cornstarch. Put in bag and microwave 2 min. tasty treat! Only 59 calories!



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TORTILLAFLATS's Photo TORTILLAFLATS Posts: 6,670
8/29/13 2:03 P

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Zesty Quinoa Salad

1 cup quinoa
2 cups water
1/4 cup EVOO
2 limes juiced
2 tsp. ground cumin
1 tsp salt (to taste)
1/2 tsp. crushed red pepper flakes (to taste) I like a little more.
1 1/2 cups halved cherry or grape tomatoes
1 (15 oz.) can black beans (drained and rinsed)
5 green onions, finely chopped
1/4 cup chopped fresh cilantro
salt and pepper to taste

Bring quinoa and water to boil in a saucepan. Reduce heat to med/low and cover with lid. Simmer until quinoa is tender and water has been absorbed. (10 to 15 minutes) Set aside to cool.

Whisk olive oil, lime juice, cumin, 1 tsp. salt, and red pepper flakes together in a small bowl.

Combine quinoa, tomatoes, black beans, and green onions in a bowl. Pour dressing over quinoa mixture: Toss to coat. Stir in cilantro. Serve immediately or chill in refrigerator.

Serves 6
Weight Watcher PP = 7
calories 270, fat 11.5g. carbs. 33.8g. fiber 8.4g. Protein 8.9g. sodium 739g.



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RRBSKI's Photo RRBSKI SparkPoints: (16,660)
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8/3/13 1:28 P

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I love my chili and what better dish to enjoy during today's truck race at Pocono (watching on TV). I keep batches of red kidney beans and boiled chicken breasts in the fridge at all time for quick prep of many different meals..

Healthy Chili (I usually eat this a couple times a week)

1 cup red kidney beans (made from dried beans previously prepped)
4 oz boiled chicken breast shredded (breasts premade)
8 oz can Kroger tomato sauce
1/4 cup chopped white onion
Seasonings: chili powder, cayenne pepper, garlic powder

NOTE: One thing my Great Grandma taught me many years ago...soak your dried beans before cooking and you won't "toot" LOL...she was a great cook.

Mix all in sauce pan...heat and ready to eat.

485 cals....109 carbs, 3 fat, 58 protein

LET's GO RACING!!!!

Edited by: RRBSKI at: 8/3/2013 (13:29)
Bob
Buckeye Lake, Ohio

Don't be upset by the results you didn't get with the work you didn't do

Desire + Plan + Discipline + Effort = Success

Weigh In: 10/31/2013. 275.0
Weigh In: 11/16/2013. 272.8

07/06/2013 Start Weight:.. 332.4
09/03/2013 Goodbye 300's:..299.4
Loss since Start............59.6 lbs


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RRBSKI's Photo RRBSKI SparkPoints: (16,660)
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8/3/13 12:13 P

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A very healthy n legal pancake....tastes great cold so it's also great to carry with you for "away from home" meals.

3/4 cup uncooked Quakers Old Fashioned Oatmeal
1 whole large egg
3 egg whites (4 if you want to omit the fat in the whole egg)
1 scoop Vanilla Whey Protein Isolate Powder
1/2 finely chopped medium apple
1/2 tsp cinnemon
Stevia to taste/sweeten (I don't use as is sweet enough for me)

Mix all in a bowl. If you are a good large pancake flipper you can make 1 big pancake in a 10" fry pan...if not make 2 smaller ones. I could only eat 1/2 so will probably make 2 small ones next time.

Heat Fry pan over medium heat...sprayed with Olive Oil Pam etc.. Put in all or 1/2 of mix into pan and cook like regular pancake til nicely browned on both sides and done in center.

I ate it as is, no butter or syrup...tasted great.

469 cal if you eat the whole thing. 45 carb, 10 fat, 53 protein

Have a great day.

Bob
Buckeye Lake, Ohio

Don't be upset by the results you didn't get with the work you didn't do

Desire + Plan + Discipline + Effort = Success

Weigh In: 10/31/2013. 275.0
Weigh In: 11/16/2013. 272.8

07/06/2013 Start Weight:.. 332.4
09/03/2013 Goodbye 300's:..299.4
Loss since Start............59.6 lbs


 current weight: 270.0 
 
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RRBSKI's Photo RRBSKI SparkPoints: (16,660)
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8/2/13 3:49 P

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Simple and great lunch today:

1 large tomato
1 small can of tuna
1 tbl Hellman's Mayo
"No Salt"
Pepper to taste

Slice tomato onto your plate.
Mix tuna/mayo and spoon a scoop onto each slice
Season to taste.

248 cals, 8 carbs, 12 fat, 28 protein.

NOTE: Was having trouble getting enough healthy fat into my diet and have gone to tablespoons of peanut butter or regular Hellman's Mayo where I can to get my minimum.

Bob
Buckeye Lake, Ohio

Don't be upset by the results you didn't get with the work you didn't do

Desire + Plan + Discipline + Effort = Success

Weigh In: 10/31/2013. 275.0
Weigh In: 11/16/2013. 272.8

07/06/2013 Start Weight:.. 332.4
09/03/2013 Goodbye 300's:..299.4
Loss since Start............59.6 lbs


 current weight: 270.0 
 
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MARATAMARA's Photo MARATAMARA SparkPoints: (1,310)
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6/28/13 3:41 P

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NONA'S SALAD
Submitted by: MARATAMARA

Introduction
LET TOMATO AND ZUCCHINI STAND AT ROOM TEMP. BEFORE CHOPPING , FOR APPROX AND HOUR.
ONCE SALAD IS MADE LET STAND FOR 15MIN BEFORE SERVING

Number of Servings: 1
Ingredients
Zucchini, baby, 1 large
Tomatoes, Fresh, Raw, 4 oz
Parsley, dried, 1 tsp
Pepper, black, 1 dash
Extra Virgin Olive Oil, .166 tbsp (1/2tsp)
Oil, Mineral, .33 tbsp (1tsp)
Oregano, ground, .25 tsp
Basil, .50 tsp
Garlic, minced roasted, dry, Adams, 1 tsp

Nutritional Info for whole recipe
Servings Per Recipe: 1
Amount Per Serving
Calories: 66.5
Total Fat: 2.9 g
Cholesterol: 0.0 mg
Sodium: 13.2 mg
Total Carbs: 7.4 g
Dietary Fiber: 0.7 g
Protein: 0.7 g

Blessings emoticon




Edited by: MARATAMARA at: 6/28/2013 (15:43)
"I'm responsible for the effort, and God is responsible for the outcome."
author unknown

"Where you start may not be your fault, but the course you
run, is still your choosing."
author unknown


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 3,742
5/8/13 2:02 P

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I have enjoyed every WW receipt I have tried. I haven't tried this one, but I intend to try it.


Frozen berries, dry cake mix, and 1 can of sprite. yummy cobbler. It sounds so easy - and it is good and weight watcher friendly! Ingredients
Two 12-oz bags frozen mixed berries
1 box white cake mix (no pudding)
1 can of diet 7-up or sierra mist (clear soda)

Instructions
Place frozen fruit in a 9x13 baking dish. Add dry cake mix over the top. Pour soda slowly over cake mix. DO NOT stir the cake mix and the pop - this will give you a 'crust'. If you stir the two, you will hsve a cake like topping.

Bake 350 for 45-50 min.

You may be able to use frozen peaches instead of mixed berries.

Serves 16; 4 PointsPlus



FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
4/2/13 12:13 A

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Low-Carb Zucchini Lasagna
Ingredients:
2 1/2 cups zucchini, sliced 1/4 inch thick ( about 2 medium)
1/2 lb lean ground beef ( I use 1 lb.)
1/4 cup onion, chopped
2 small tomatoes, cut up
1 (6 ounce) cans tomato paste
1 garlic clove, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 cup water
1/8 teaspoon pepper
1 egg
3/4 cup low fat cottage cheese ( or low fat or fat free ricotta)
1/2 cup mozzarella cheese, shredded ( I use 8 oz. divided)
1 teaspoon flour

Directions:
Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.
Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
In small bowl slightly beat egg.
Add cottage cheese, half of shredded cheese and flour.
In (1 1/2-qt.) baking-roasting pan (or baking dish)arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.
Bake uncovered at 375 degrees F for 30 minutes.
Sprinkle with remaining cheese. Bake 10 minutes longer.
Nutrition Facts
Serving Size: 1 (317 g)
Servings Per Recipe: 4
Calories 261.0 Total Fat 11. Carbohydrate 16.1g Fiber 3.4g Sugars 10.5 g Protein 24.4g


Francie
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PYNETREE's Photo PYNETREE Posts: 4,106
4/1/13 2:36 P

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This was originally a Kraft recipe..I tweaked it just a bit. But we had it for Easter, with Ham, it was really good.


CREAMY ZUCCHINI SPINACH RIGATONI
1 tsp. oil
1 zucchini, washed and sliced
1/2 lb. sliced Mushrooms
2 cloves Garlic
1 Tbs. Flour
Italian (or other) seasonings
1 c. low sodium, low fat Chicken Broth
4 oz. Neufchatel Cheese
1 box Rigatoni 8 oz. 1/2 of 16 oz box
8 oz baby Spinach
1/4 c. grated Parmesan (Spaghetti cheese)
1 1/2 c. shredded low fat Mozzarella

Heat Oven to 375*. Cook rigatoni as per directions, but skip the salt.
In a large Skillet, in 1 tsp. oil, sauté the zucchini, mushrooms, garlic..for 4 - 5 min. Then stir in 1 Tbs. Flour, Seasonings, stir 1 min. Add 1 c. Chicken Broth, cook and stir 3 -4 min. till thickening. Add 4 oz. of cubed Neufchatel Cheese, cook & stir 2- 3 min. till melted.
Drain Rigatoni, Stir it into the zucchini mixture, add in the spinach, grated Parmesan,and shredded Mozzarella..save a handful for the top, Pour into a sprayed casserole dish, Then sprinkle reserved cheese on top, Bake 10 to 15 minutes.
I topped mine with sliced tomatoes and then the cheese.

330 Calories for a 1+1/3 cup serving..Recipe makes 6 Servings.
Nutritional Info:
Calories 330
Total Fat 139
Sat.Fat 8
Cholesterol 40
Sodium 450
Carbs 35
Fiber 3
Sugars 3
Protein 18
Vit A - 45%
Vit C - 15%
Calcium 35
Iron 15

emoticon Enjoy!

Edited by: PYNETREE at: 4/3/2013 (12:03)
RETURNTOTHIN's Photo RETURNTOTHIN SparkPoints: (37,545)
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2/24/13 6:47 A

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Just found this on Dr. Oz sight....
Haven't tried it but thought it looked good and you can EAT THE WHOLE THING! haha 5 whole cookies!
Ingredients
Can't remember it's name --- haha let's just call them Oatmeal Peanut Butter no flour cookies...
Makes 5 cookies (1 serving)

1 tbsp natural peanut butter
1/4 cup old-fashioned oats
1/4 cup reduced-fat ricotta cheese
2 packets (or to taste) Stevia
1/4 tsp baking powder
1/2 tsp flaxseed
1 egg white
Dash of cinnamon

Directions
Preheat oven to 350°F degrees.
Line pan with parchment paper.
Mix everything together with a fork, pressing to mash ricotta cheese.
Spoon 5 cookies onto pan.
Bake for 10-12 minutes or until tops of cookies start to brown.

Lois - VA

"I can do all things through Christ who gives me strength!" (Apostle Paul)

"How I respond to my failures will determine my future. Learn, and grow."(Dr. Tony Evans)


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JILL313's Photo JILL313 Posts: 10,653
2/20/13 12:24 P

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I recently tried 3 New Recipes but this is the Only One all 3 of us liked, in fact we loved it!

BAKED TACOS - Serves 4-6 People (Can make it for 2-3 just by cutting all the ingredients in half)

2 #s extra lean or Lean Ground Beef or Turkey
1 small chopped up Onion (Optional)
1 small Can Green Chiles (Optional)
1 packet of low sodium Taco Seasoning (McCormicks has a low sodium taco seasoning)
1 8 oz can of low sodium Tomato Sauce
2 cups reduced fat Shredded Colby-Jack or shredded Mexican Cheese Mix
1 16 oz. can of Refried Beans (can use low sodium, fat free, whatever you prefer)
Can add some cut up finely chopped tomatoes if you like but I didn't.
16-18 Hard Taco Shells or I used 12 Carlita Brand Jumbo Taco Shells

Preheat Over to 400 degrees

Brown Meat and Onion in pan and when done drain it well. Then add the chiles, beans, tomato sauce and taco seasoning and mix well. Cook the mixture for a few minutes.

Spoon the mixture into the Taco Shells standing them up to fill each one. I put mine in a 13 x 9" Rectangle Pyrex Casserole Dish. Sprinkle Cheese on top and them Bake in the oven at 400 until cheese is melted and Tacos are heated up.

(Making Tacos this way is a lot less messy to eat than the way I usually fix them.)

Remove from oven and can top with sour cream, Guacamole, etc.



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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
1/7/13 3:47 P

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I'm sharing this from ThePaleoMom site:


Garlic and Lemon Roasted Cauliflower (21DSD-friendly!)
by ThePaleoMom

Okay, admission time: cauliflower is not my favorite. When I make mashed cauliflower or cauliflower rice, I have to season heavily with herbs and spices (and fat!) to make it tasty for me. But, cauliflower is very healthy. It’s a cruciferous veggie and it’s in season right now. So, I challenged myself to make cauliflower so that it looks like cauliflower and so that I would like it. I decided to try roasting it! What a revelation! Granted, it’s still seasoned, but something about the texture of roasted cauliflower is just awesome. Plus, this is a very simple dish, which is always a bonus! Serves 5-6.

To make this autoimmune protocol-friendly, simply omit the pepper.

Ingredients:

1 large head of cauliflower
¼ cup coconut oil (make sure it is organic raw extra virgin non-hydrogenated)
8-10 coves fresh garlic, crushed
Zest of 1 lemon (about 2 tsp)
¼ tsp salt
¼ tsp cracked pepper
¼ cup chopped fresh parsley



Preheat oven to 450F.
Wash cauliflower and cut into florets. You can use the stem too. Place in a casserole dish.
Melt coconut oil (either in the microwave ). Toss with cauliflower in the casserole dish. Next toss with lemon zest, crushed garlic, salt and pepper to coat well.
Roast for 25-35 minutes (depending on how big your florets are; mine took 30 minutes), stirring once half way.
Remove from oven and toss with fresh parsley. Serve!


Francie
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STITCH4EVER's Photo STITCH4EVER SparkPoints: (24,632)
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I POSTED AN EXCELLENT AND HEALTHY NEW RECIPE TODAY CALLED "BALSAMIC TURKEY MEATLOAF" IT IS AS GOOD COLD AS IT WAS HOT AND MAKES AN EXCELLENT SANDWICH! THIS RECIPES MAKES A REALLY LARGE LOAF SO I FROZE HALF OF IT FOR ANOTHER TIME.

ERIN
CST

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REACHING4HOME's Photo REACHING4HOME Posts: 7,783
9/10/12 3:15 P

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CHICKEN SAUSAGE DUMP CASSEROLE (FOR SLOW COOKERS)

I PKG. FULLY COOKED GARLIC/MOZZARELLA/ARTICHOKE CHICKEN SAUSAGE - I USED THE BISTRO SENSATIONS BRAND FROM WAL-MART - SLICED IN SMALL PIECES (FIND THIS BY THE HOT DOGS)
I EACH SMALL YELLOW, ORANGE AND RED SWEET PEPPER THINLY SLICED
1 MEDIUM OR HALF OF A LARGE ONION THINLY SLICED
2 CLOVES OF GARLIC FINELY CHOPPED
1/2 PKG. FROZEN BROCCOLI/CAULIFLOWER BLEND (FAMILY SIZE BAG)
1 FRESH TOMATO FINELY CHOPPED
1/2 PKG. SUN DRIED TOMATOES FINALY SLICED
2 STALKS OF CELERY SLICED
1 CAN PROGRESSO RECIPE STARTER 3 CHEESE
1 CAN PROGRESSO RECIPE STARTER FIRE ROASTED TOMATO
6 OZ. WHOLE WHEAT MACARONI COOKED AL DENTE
1 CHOPPED SWEET POTATO

THROW EVERYTHING TOGETHER IN THE SLOW COOKER AND TOP WITH THE TWO PROGRESSO SAUCES. MIX WELL SO EVERYTHING GETS COATED. I STARTED IT ON HIGH FOR 1 HOUR AND SWITCHED IT SO LOW. THE SWEET POTATOES TAKE THE LONGEST TO COOK. SO WHEN YOU CHECK TO SEE IF IT'S DONE, CHECK THE SWEET POTATOES.

THIS MAKES A HUGE POT AND IT IS WONDERFUL LEFT OVER. SINCE DH CAN'T DO ANY SPICES, I ADD 1 JALAPENO PEPPER AND SOME HOT SAUCE TO MINE AT THE TABLE. I CALL THIS A DUMP CASSEROLE BECAUSE I USED UP ALL THE FRESH VEGGIES I HAD LEFT SO THEY WOULDN'T SPOIL BEFORE I HIT THE FARMERS MARKET AGAIN.


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REACHING4HOME's Photo REACHING4HOME Posts: 7,783
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OK! I just tried it again. I went to my nutrition page and clicked on recipes. When that page comes up there will be a portion on the right hand side that says search for recipes. That's where you type in the name of the dish and it will bring it right up.

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REACHING4HOME's Photo REACHING4HOME Posts: 7,783
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ALL YOU HAVE TO DO IS GO TO SPARK RECIPES LISTED ON YOUR NUTRITION PAGE AND CLICK ON "RECIPES SHARED BY OTHERS" THEN TYPE IN THE NAME OF MY RECIPE AND IT WILL NOT ONLY COME UP BUT LIST THE NUTRITIONAL VALUE PER SERVING TOO. I HAVE LOTS OF RECIPES IN SPARK AND GET MANY COMMENTS ON THEM WHEN PEOPLE TRY THEM. IF YOU HAVE TROUBLE, WRITE ME BACK AND I WILL TRY IT AGAIN AND BE SURE IT WORKS.

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IOWAGRAMMA's Photo IOWAGRAMMA Posts: 8,862
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Erin, it would be really great if you'd share the link to the recipe so we're sure to get the right one. They both sound scrumptious!! Thanks so much. Hugs, jeannie

Jeannie
I live in NE Iowa in the Central Time Zone.

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I POSTED ONE LAST NIGHT CALLED "BASIL PARMESAN PASTA CASSEROLE" IT IS DELICIOUS AND A GREAT WAY TO MAKE SOME LEFT OVER MEAT LOAF STRETCH ENOUGH TO FEED 6 PEOPLE.

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I JUST POSTED ONE IN SPARK RECIPES. YOU CAN LOOK IT UP THERE AND ALSO GET THE NUTRITIONAL BREAKDOWN. IT WAS CALLED "REAL JEWISH CHICKEN SOUP WITH VEGGIES".

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TORTILLAFLATS's Photo TORTILLAFLATS Posts: 6,670
8/5/12 3:50 P

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Apricot Gelatin Mold

12 servings

1 can (8 oz.) crushed pineapple unsweetened, drain and save juice
2 pkg. (3 oz . each) apricot gelatin. Peach or Orange work well too.
1 pkg. (8 oz.) re-duced fat cream cheese
¾ cup grated carrots
1 carton (8 oz.) fat free cool whip thawed

Drain pineapple, reserving juice in a 2-cup measuring cup; add enough water
to juice to measure 2 cups. Set pineapple aside. Pour juice mixture into a
Small saucepan and bring to a boil. Remove from heat : Dissolve the gelatin
in the juice mixture stirring until completely dissolved. Let set to cool for
10 minutes.
In a large bowl, beat cream cheese until creamy. Gradually add in the cooled
Gelatin mixture, beating until smooth. Refrigerate for 30 to 40 minutes or
Until slightly thickened.
Fold in pineapple and carrots, then whipped topping. Transfer to an 8 cup mold
Coated with cooking spray. ( I used a 9x9 glass square dish, not sprayed)
Refrigerate until set. If in a mold, Unmold onto a serving plate.

Serving size ½ cup
Calories 144, fat 4g. Sodium 128mg. Carb 23g. Trace fiber, protein 3g.
Diabetic exchange: 11/2 starch, 1 fat



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7/26/12 9:42 A

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This for a recipe called "Healthified" Zucchini Bread

www.tablespoon.com/recipes/healthifi
ed
-zucchini-bread-recipe/1/print/


Edited by: FRANCIE-N-BELLA at: 7/26/2012 (09:44)
Francie
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TORTILLAFLATS's Photo TORTILLAFLATS Posts: 6,670
7/24/12 3:24 P

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TUBLADY S recipe

Low-Fat Oatmeal Blueberry Banana Nut Bread.

1 cup all purpose flour
1 cup uncooked old fashioned oats
1/2 tsp baking soda
1/4 tsp baking powder
1/2tsp cinnamon
1/4 tsp nutmeg
1/4 tsp salt
3 very ripe banana. ( if real large, can do with 2.)
1/3 cup Splenda brown sugar. ( if using regular brown sugar use 1/2 cup)
1 tsp vanilla extract
2 large egg whites
3 tablespoons plain greek yogurt
1/4 cup chopped nuts. ( I used almonds. Can be walnuts.)
1 cup blueberries, fresh preferred.

Directions
1. Preheat oven to 350* degrees F.. Grease one large loaf pan or two small ones.
Set the pans aside till later. In medium bowl, stir together flour, oats, baking
soda, baking powder, salt, and spices.

2. In a separate bowl mash bananas with fork,. Add brown sugar, and vanilla. Mix
until smooth. Stir in egg whites and yogurt.

3. Combine wet and dry ingredients together ,stir until smooth. Add the nuts.
Stir to combine. Gently fold in the blueberries.

4. Pour into greased loaf pan or pans and bake for 40-50 minutes, or until a
toothpick comes out clean.

Large loaf probably get 10 slices. Small loafs 8 slices each.



85 calories per slice. 1.4 gr. fat. 18 gr. carbs. 5.5 gr. sodium. ,4.5grs. sugar .3.5 gr.protein.



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IOWAGRAMMA's Photo IOWAGRAMMA Posts: 8,862
7/24/12 3:13 P

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Chicken-Rice-Broccoli Bake (From the JoAnna Lund cookbook called Healthy Exchanges Cookbook) Serves 4 (generous servings and leftovers freeze well)

2 cups of cooked rice (I substituted brown rice)
1 scant cup (4 ounces) diced cooked chicken breast
2 cups frozen cut broccoli, cooked and drained
1/4 cup (1 ounce) sliced almonds
2/3 cup Carnation nonfat dry milk powder
1 cup water
1/3 cup (1 1/2 ounces) Kraft shredded reduced fat Cheddar cheese (I didn't have the reduced fat and used fat-free)
1/8 teaspoon lemon pepper
2 tablespoons reduced-sodium soy sauce

Preheat oven to 350 degrees. In a large bowl, combine rice, chicken, broccoli and almonds. In a small bowl, combine dry milk powder and water. Add Cheddar cheese, lemon pepper, and soy sauce. Mix well to combine. Pour cheese misture into rice mixture and stir well. Pour into an 8X8 inch baking dish sprayed with cooking spray. Bake 30 minutes or until hot and cheese is melted through.

Hints: 1. 1 1/3 cups uncooked rice usually makes about 2 cups cooked. 2. If short on time, purchase cooked chicken breast from your local deli and dice it when you get home.

Each serving equals: 237 calories, 6 gm. fat, 20 gm protein, 25 gm calcium, 211 mg sodium, 4 fiber. (These are the authors numbers, but I think they are pretty close. You might have 1 more gm of Fiber if using brown rice.)

She uses lots of powdered milk in her recipes and does lots of interesting things with it. I'll be trying a few more of them as time goes on. She insists that only Carnation powdered milk has the qualities that yields a great product.



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TORTILLAFLATS's Photo TORTILLAFLATS Posts: 6,670
7/19/12 12:13 P

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This came in my Healthy Cooking Magazine and it sounds good. Thought I would share.

Apricot Gelatin Mold


1 can (8 oz.) crushed unsweetened pineapple
2 packages (3 oz. each) apricot gelatin, peach or orange work well too
1 package (8 oz.) reduced-fat cream cheese
3/4 cup grated carrots
1 (8 oz.) carton fat-free cool whip, thawed


1. Drain Pineapple, reserving juice in a 2 cup measuring cup: Add water to
juice to make 2 cups. Set piineapple aside. Pour juice mixture into a
small sauce pan. Bring to a boil and remove from heat.


2. Dissolve gelatin in the juice mixture. Let cool for 10 minutes. In a large
bowl, beat cream cheese until creamy. Gradually add gelatin mixture, beating
until smooth. Refrigerate 39 -40 minutes until slightly thickened.


3. Fold in pineapple and carrots, then the cool whip. If you like you can
transfer into an 8 cup ring mold or a pretty bowl. Refrigerate until set.

12 servings, 1/2 cup each

calories 144
fat 4 g.
carb 23 g.
fiber trace
protein 3 g.

Diabetic exchange: 1 1/2 starch, 1 fat




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NPA4LOSS's Photo NPA4LOSS SparkPoints: (127,073)
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7/15/12 12:46 P

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Chicken and Veggie Bake-Changed to my way!
Makes 2 servings in small crock pot

6 chicken tenders
black pepper
garlic powder
less that 1/4 cup Italian Dressing
pkg of GG Steamers-Roasted Red Potatoes, Green Beans and Rosemary butter sauce
less that 1/4 cup of Balsamic Vinaigrette
frozen mushrooms.

Sprinkle chicken with pepper and garlic powder. Place in bottom of slow cooker. Pour salad dressing over meat making sure that all pieces are glazed. Top with Steamers( frozen) and pour Balsamic vinaigrette over all, again making sure that all veggies are lightly coated.
Cover and cook on high for 4 hours or low for 7-8 hours

The Fix It and Forget it Lightly way:
Makes 8 servings
8 Boneless skinless chicken breast halves
black pepper to taste
1 tsp garlic powder
16 oz bottle of fat free Italian salad Dressing divided
2 15-oz. cans whole potatoes, drained
1 lb. frozen Italian veggies, or green beans
8-oz. can water chestnuts, optional

1. Sprinkle chicken with pepper and garlic powder.
2.Place chicken in bottom of slow cooker. Pour half of dressing over meat making sure that all pieces are glazed.
3. Add potatoes, vegetables and water chestnuts. Pour remaining salad dressing over. Again making sure that the vegetables are lightly coated.
4. Cover and cook on high for 4 hours or low 7-8 hours.
________________________________________
____________
Per serving: 200 calories9 35 from fat), 3.5 g total fat (1g saturated, 0g trans) 75 mg cholesterol, 480 mg sodium, 12g carbohydrates (3gr fiber, 2g sugar), 29g protein, 50% DV Vit A, 4% DV Vit C, 4% DV calcium , 10% DV iron.

Nola

Kansas~ CST
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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
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If you ever need a cake for a family gathering here is easy low cal one

Mandarin Orange Cake (Make ahead since it needs to chill)
350F oven (176C or Gas Mark 4)
Ingredients:
1 box Pillsbury Sugar Free Yellow or White Cake Mix (dry)
4 eggs
1 cup oil
1 large can mandarin oranges (not heavy syrup)

Mix all together with a mixer and put into a sprayed/flour dusted 9x13 baking pan.
Bake until golden and springy to touch (until done)

Let cool completely before adding topping.

Topping

1- 8ounce tub Cool Whip Free (partially thawed but not totally)
2 small boxes Sugar Free/Fat Free French Vanilla or Vanilla pudding mix (dry)
1- 20ounce can crushed pineapple & its juice.

Mix all together til blended. Spread on top of cake and chill several hours.


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RETURNTOTHIN's Photo RETURNTOTHIN SparkPoints: (37,545)
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Smoothie recipes.
I use Tofu rather than Yogurt - it does not taste, but takes on the taste of whatever else you are putting in your smoothie.
Here are a couple ideas:
(sorry don't have nutritional data)


For full blender full......

1/2 tofu block - silk is best.
1/8 cup good oil - (Flax)
Blend
add:
2-3 frozen bananas
frozen berries, peaches, whatever until 2/3 full
1/2 can 100% fruit juice concentrate
ice to 90 % full
Water even with ice
Blend
Add water if too thick.
mmmmmmm!!

1/2 block silk tofu
1/8 cup good oil (Flax)
4-8 tablespoons cocoa
1/4 cup peanut butter - optional (natural of course)
Blend
Add 5 frozen bananas
ice to 90% full
milk even with ice
Blend
add milk if too thick
mmmmmmmmm!
I'm sure you could substitute almond milk

Lois - VA

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Thank you Francie for some great sounding new recipes. I want to try them all!

PST

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Skinny Chocolate Covered Cherry Cupcakes
Servings: 24
Ingredients:
• 1 box sugar free Devil’s Food or Chocolate Cake Mix
• 1 21 ounce can Comstock Sugar-Free Cherry Pie Filling
• 2 egg whites
• 1 tsp. almond flavoring
Frosting:
• 4 ounces reduced fat cream cheese, softened
• 1/2 cup powdered sugar
• 1/2 cup Cool Whip Free Topping, thawed
• 24 Maraschino Cherries (optional)
Directions:
1. Preheat oven to 350 degrees. Line two 12 cup muffin tins with cupcake liners or spray with non-stick spray.
2. In a medium sized bowl, mix together cake mix, sugar-free cherry pie filling, egg whites, and almond flavoring. Mix well using a spoon or spatula.
3. Pour or scoop cake mixture into lined muffin tins. Bake in the oven for 20-25 minutes until cupcakes are done.
4. While cupcakes are baking, in a stand-up mixer, mix cream cheese, Cool Whip Free, and powdered sugar on high speed for 1-2 minutes to make cream cheese frosting. Place frosting in the refrigerator for 15-20 minutes.
5. When cupcakes have finished baking, remove from oven and allow to completely cool. After cupcakes have cooled, top each cupcake with a small amount of frosting and maraschino cherry.
*** Sorry I don’t have the nutritional info for these.



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5/30/12 9:49 A

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Skinny Sour Cream Enchiladas
These make 8 servings . Each serving is 7 points but could be less if you find low carb more fiber tortillas.
Ingredients
• 16 oz. fat free sour cream
• 1 can fat free cream of chicken soup
• 1 tbls. fresh chopped cilantro (1/2 tbls. dried)
• 2 1/2 cups cooked shredded chicken breast
• 1 can Mexican Rotel
• 1 cup chopped onions (optional)
• 8 low carb tortillas
• 1 cup shredded pepper jack and colby cheese blend
• 1 can diced green chiles
Directions
In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside.
This is will get to the bubble up/boil stage quickly and make a huge hot mess if you don’t keep stirring. I learned the hard way.
Combine the chicken, rotel, onions and green chiles in a pan sprayed with cooking spray. Heat until onions are transparentWarm the tortillas until flexible. (I microwave them for 10 seconds sandwiched between two dam paper towels.)
Fill each tortilla with about 2 tbls. of the chicken mixture.
Top with about 1/2-1 tablespoon of cheese
Roll the tortilla up by folding in one end, rolling up then tucking in other end and place seam side down (or they will unravel and you will be annoyed.) in a 8×11 dish sprayed with cooking spray.
Pour/Spread the sour cream sauce over enchiladas
Top with the remaining cheese
Bake at 350°F for 25-30 minutes until bubbly and cheese is melted.
Servings Per Recipe: 8
Amount Per Serving: Calories: 275; Total Fat: 8g; Total Carbs: 30g; Protein: 14g



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5/30/12 9:43 A

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Skinny Apple Pie Muffins
These are great for breakfast!
Servings: 12
Ingredients:
• 1 box Fiber One Muffin Mix (Dry mix only)
• 1 can No Sugar Added Apple Pie Filling
Directions:
1. Preheat oven to 425 degrees.
2. In a medium size bowl, add Fiber One Muffin Mix, apple pie filling, and 3/4 cups water. Stir until well mixed. Apples will be large in size and if you would like smaller apple pieces, chop apples before adding to the mix.
3. Line a muffin tin with paper liners or spray with non-stick cooking spray. Spoon mixture evenly among 12 muffin tins.
4. Bake 15-20 minutes until muffin tops are golden brown and the center is cooked through. Remove from oven and enjoy! Store leftovers and before eating, reheat in microwave for 10-15 seconds.
Nutrition Info Per Serving (1 large muffin): Calories: 147, Fat: 2.5g, Carbohydrates: 33g, Fiber: 5.5g, Sugars: 18g, Protein: 1g


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Skinny Sweet and Spicy Salmon- WW 7pts
Fire up the grill for this quick and easy recipe for Skinny Sweet and Spicy Salmon. Salmon is loaded with Omega-3 fatty acids which are wonderful for your overall health. This recipe combines the sweet flavors of honey and brown sugar with the spicy flavor of chili powder. Serve on a small bed of brown rice or couscous and with a salad and you’re good to go! (You can also broil these if you don’t grill. Just turn to other side half way through and watch carefully)
Servings: 6
Ingredients:
• 6 (4 ounce) pieces of Atlantic Salmon
• 2 Tbsp Splenda brown sugar
• 1 Tbsp Honey
• 1 Tbsp Extra Virgin Olive Oil
• 1 Tbsp Chili Powder
• 1 tsp Cumin
• 1/8 tsp salt
• 1/8 tsp black pepper
Directions:
1. Set your grill on medium heat or oven to medium heat if using a grill pan. Use non-stick spray to evenly coat your grill or grill pan.
2. In a shallow dish, combine Splenda brown sugar, Chili powder, Salt, Pepper, and Cumin to make the dry rub.
3. In another shallow dish combine honey and Extra virgin olive oil.
4. Brush each salmon piece, flesh side up, with the honey and extra virgin olive oil.
5. Add brown sugar and chili powder rub to flesh side of salmon pieces. Using your hand, rub mixture onto salmon.
6. Place salmon pieces flesh side down onto grill or in grill pan and grill for 5-6 minutes. Flip salmon pieces over and cook an additional 6-8 minutes until cooked to desired consistency.
Nutrition Info Per Serving: Calories 286, Fat: 13g, Protein: 34g, Carbohydrates: 6g, Dietary Fiber: 1g, Sugars: 5g
________________________________________



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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
5/30/12 9:38 A

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Skinny Nutty Chicken Tenderloins
Serves 5- 2 tenderloins=1 serving
Ingredients:
• 1 lb. Chicken Breast Tenderloins
• 2 egg whites
• 1/2 cup pecans ** I think I would use walnuts and tweak the nutritional info accordingly. Walnuts have the great omegas
• 1/2 cup almonds
• 1/4 cup parmesan cheese
• 1 tsp. thyme
• 1/2 tsp. salt
Directions:
Add all ingredients (except chicken and egg whites) to a food processor. Blend/Chop together until you have a nice crumbly mixture (the mixture will be slightly wet)
Set up your assembly line so that everything is on its own plate. Put egg whites on one plate and the mixture on yet another so you can grab your chicken, roll it in egg whites, then in the mixture, and put it right on the baking sheet. I recommend lightly spraying the baking sheet first.
Dip. Roll. Place. Repeat.
Bake at 350F for 25-30 minutes.
Servings Per Recipe: 5
Amount Per Serving: Calories: 290; Total Fat: 17g; Total Carbs: 9g; Protein: 28g



Francie
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Skinny Buffalo Chicken Wraps
Serves 12- 1 wrap =1 serving
Ingredients:
• 12 egg roll wrappers (roughly 4 square inches) (NOTE: these are found in the refrigerated section of the produce department.)
• 2 cups cooked and shredded chicken
• 1/2- 2/3 cup hot sauce
• 1/2 cup (4 oz.) crumbled blue cheese
• 3/4 cup broccoli slaw or cole slaw (dry)
• Nonstick cooking spray
• Fat Free Blue cheese dressing, for serving
Directions:
In a small bowl, (or in your measuring cup) stir/toss chicken and hot sauce until well coated, using more or less sauce depending on your spice preference. The meat should be moist with sauce.
Lay egg roll wrapper on a clean work surface so it resembles a diamond Place one tablespoon of the broccoli slaw horizontally in the center of the wrapper
Place 2 tablespoons of shredded spicy chicken evenly on top of the slaw.
Spoon 1/2 tablespoon of the blue cheese crumbles over the chicken. Do not overfill or they will get messy!
To fold: Fold the bottom corner over the stuffing mixture so that it covers it completely, with the tip of the corner now pointing to the center of the egg roll wrapper. Fold in the left corner, followed by the right, so that you now have formed an envelope. Roll the wrap upward one time, leaving the top left corner open. Wet your index finger in a small bowl of water and press to moisten the top left corner. Now fold that down on top of the filled roll, sealing it like you would an envelope.
Repeat with remaining rolls.
Place the rolls on a wire rack set on top of a cookie sheet (or just on a greased cookie sheet) coated with nonstick cooking spray. Spritz each roll evenly with nonstick cooking spray.
Bake at 400°F for 12-15 minutes, or until the rolls crisp and turn a light golden brown. Serve with fat free blue cheese dressing for dipping!
Servings Per Recipe: 12 (1 serving = 1 wrap)
Amount Per Serving: Calories: 103; Total Fat: 3.2g; Total Carbs: 9.9 g; Dietary Fiber:0.5 g; Protein: 8.1 g
________________________________________



Edited by: FRANCIE-N-BELLA at: 5/30/2012 (09:44)
Francie
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5/18/12 4:54 P

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Makes 14 cups
DR. Oz Fat-Melting Vegetarian Chili
Ingredients
3 tbsp vegetable oil
2 1/2 cups diced red onions
1 cup diced carrots
2 peppers diced
1 1/2 cups diced sweet potato (1 medium sweet potato)
2 cups diced mushrooms
3 tbsp ground cumin
1/2 tsp crushed pepper flakes
2 tbsp chili powder
4 tbsp chopped garlic
2 tbsp chopped jalapenos
3 (14.5 oz) cans diced, fire roasted tomatoes
1 (15 oz) can chick peas
1 (15 oz) can red kidney beans
1 (15 oz) can black beans
1 (15 oz) can Adzuki beans
2 tbsp dried oregano
2 tbsp chopped chipotle in adobo sauce
3 tbsp tomato paste
1 tsp ground cinnamon
1 (10 oz) bag frozen corn

Optional toppings
Diced avocado
2% sour cream
Chopped fresh cilantro
Sliced scallions

Directions
In a large heavy-bottom pot, warm the oil and sauté onions, carrots, peppers, sweet potatoes and mushrooms, stirring occasionally until the vegetables start to soften, about 10 minutes. Stir in the cumin, crushed pepper flakes and chili powder as well as the garlic and jalapeno and cook a few more minutes until fragrant. Add the tomatoes, all beans and chick peas, oregano, chipotle in adobo, tomato paste and cinnamon. At this point, you can add a little vegetable broth or vegetable juice or water if you like your chili a bit thinner. Cover and simmer for 15 minutes, stir in the corn; cook 5 more minutes – until corn is heated through.
Serve with diced avocados, some sour cream, scallions and cilantro, and spritz with a little lime if you desire.



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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
5/18/12 4:52 P

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Energy Salad for Thyroid (from Dr. Oz)
Serves 2-4

Ingredients:
1 bunch kale, either curly or tuscan, chopped**
1/4 cup peeled carrot
1/2 to 1 Tablespoon kelp flakes (iodine)
1 avocado cubed
1/4 cup raisins (optional)
1/4 cup roasted sunflower seeds (selenium)
Dressing:
1/4 cup tahini (zinc)
juice of 1 1/2 lemons
2 tsp. honey
1 tsp celtic sea salt (iodine)
1/4 cup water
1/4 cup olive oil
Directions:
Mix the tahini, lemon, olive oil, honey, water and salt until blended. Pour the tahini dressing over kale, kelp flakes, and carrots. Let it sit for at least an hour. Then add the raisins, avocado, and sunflower seeds.
This can be made and refrigerated overnight. The kale will break down and become softer from the lemon juice the longer it marinates.

** arugula or spring mix lettuce would also work nicely in which case it does not need to marinate.



Francie
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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
5/15/12 10:49 P

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Lime is good too and I've been wanting to mix half lemon & half lime to get a key lime taste

Francie
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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
5/15/12 10:48 P

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my fave is strawberry and it's very popular here so it may be a "southern" thing. LOL

Francie
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JILL313's Photo JILL313 Posts: 10,653
5/15/12 10:13 P

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Thank you Francie for the Kool Aid pie recipe. I wish I'd look at this earlier as went to the store today and won't be going again soon as I need to buy a few of the ingredients. Do you recommend any certain Kool Aid flavor? I already have a few cans of Eagle Brand Milk that I've been wanting to use up. Is this pie popular there as I've never heard of it?

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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
5/15/12 3:06 P

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KOOL AID PIE

1 graham cracker crust
1 (8 oz.) Lite or Cool Whip Free- just partially thawed, not a lot.
1 pkg. of any flavor Sugar Free Kool Aid (I love the cherry, strawberry, lemon, & lime)
1 can Fat Free Eagle Brand condensed milk

Mix Cool Whip, Kool Aid, and condensed milk and whip very well. (I just put all in my food processor for a few whirls). Then pour into pie shell and chill for 15 minutes. Ready to eat and serves 8.

Francie
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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
5/7/12 12:41 P

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Presto Spinach Salad
serves 4 so adjust

Ingredients
1/3 cup olive oil
3 tbsp. sugar or sugar replacement
2 tbsp. white wine vinegar
2 tbsp. light or fat free sour cream
1/2 tsp. dry mustard
1 (6 oz.) pkg. spinach, washed and dried (I use baby spinach)
1 cup seeded chopped tomato
1/2 cup chopped walnuts, toasted
1/2 cup dried cranberries
1 cup chopped strawberries
1/3 cup reduced fat feta cheese, crumbled,
Methods/Steps
In a shaker jar combine the oil, sugar, vinegar, sour cream and mustard. Shake well. Divide spinach among four salad plates. Drizzle with dressing. Sprinkle with the walnuts, cranberries and feta cheese.

Francie
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JILL313's Photo JILL313 Posts: 10,653
4/2/12 10:10 A

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Lentil with Ham Soup

This is the way I use some of the leftover ham that is still on the bone.

To make mine I use my 5 quart oversized crockpot and first put 6-8 cups of water or chicken broth in it. Then I add lots of spices but always try to add about 1 tsp of garlic powder, 1 tsp. of Thyme, 1/2-1 tsp. of cumin, 2 tsp of chicken seasoning (especially if you don't use broth), 1 Tbsp. of Salt-Free Mrs. Dash Original Blend (more or less depending on how spicy you want it). Stir well then add a 16 oz package of Lentils I've rinsed well. Add my ham bone with some meat still on it. I cooked mine yesterday for about 6 hours with 1/2 the time on high and then low for 3 hours. We love this tasty and healthy soup and Lentils are so good for you and have plenty of protein in them.

I'm sorry but I'm really not sure how many calories this soup has. On the Lentil package it says 1/4 cup dried Lentils have 70 calories in it but you'd also have to figure in the ham pieces and the broth if you use it.

I'm looking forward to having another bowl of it for lunch today as it was our dinner last night.

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SUE_2U's Photo SUE_2U Posts: 1,711
3/26/12 3:50 A

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Some background information on black rice and the traditional Forbidden Rice Pudding from Thailand is here jugalbandi.info/2007/08/thai-black-r
ic
e-pudding/
It is what you would get in a restaurant.

I'm lazy. I don't do that. I didn't run this through the recipe maker either so I am not sure what the calories and nutrients come down to. I make it because for some reason it's extremely comforting when I have gastritis problems. Maybe it's the oil in the coconut milk? I am pretty sure that particular item is not going to be low cal, so I am not sure how many of you will want to eat this.
When you buy the coconut milk, don't get the one used for making mixed drinks. Go to the Indian or Thai section of the grocery and buy the regular kind used for curry and such.

1.5 cup black rice (rinse after measuring)
3 cups water
Put those in your rice cooker and set it to Brown Rice. Let it cook. It is messy stuff and the cooking water will sometimes come out of the steam outlet. Purple everywhere. Just beware of that. It will stain your clothes, but it bleaches out. Oxyclean takes care of it usually.

When it is cooked, add some stevia to taste, a spoonful of the powder to start, and add more if you want, and then pour half a can of coconut milk over it. (Shake before opening).
Stir.
Serve with fruit, if you like. Mangos are traditional.
Pour a bit of the other half of the coconut milk over it.

Totally unexact cooking is what I usually do. I'm sorry.

Thanksgiving was never meant to be shut up in a single day.
~ Robert C. Lintner
But a thankful heart hath a continual feast.
~ W. J. Cameron

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JILL313's Photo JILL313 Posts: 10,653
3/25/12 9:54 A

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Just Made and I'm enjoying an APPLESAUCE OATMEAL MUFFIN from Spark Recipes. Each one has around 100 Calories and 2 WW Points. Easy to Make and Delicious.

Following is a Link to the recipe recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=5763


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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
3/15/12 12:56 P

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Low Fat Broccoli and Cheese Stuffed Chicken
The trick to making this recipe work is to make the chicken cutlets as thin as possible, making the chicken easier to roll up. You will also need a few toothpicks to keep the cutlets tightly rolled during cook time in the oven.
Makes 2 Servings
Ingredients:
• 1 large boneless, skinless chicken breast
• 2/3 cup cooked chopped broccoli- cook a bag of chopped frozen and use leftover as a side dish
• 1 wedge of Light Laughing Cow Cheese- any flavor
• 1/4 cup Panko breadcrumbs
• 1 Tsp Italian Seasoning
• Dash pepper
• Dash salt
• 1 egg white
• 2 toothpicks
• Spray Oil (optional)
Directions:
Preheat the oven to 350 degrees.
Wash and dry the chicken breasts. Slice the chicken breast length wise into two equal sized cutlets.
Line a cookie sheet with parchment paper.
Place egg white in a shallow dish and set aside.
Mix Panko bread crumbs, Italian seasoning, salt, and pepper in a separate shallow dish and set aside.
Open The Laughing Cow Cheese wedge and separate into 2 equal pieces. Spread one piece of The Laughing Cow Cheese onto chicken cutlet. Add the cooked broccoli on top of the cheese. Roll chicken cutlet as tight as possible. Secure with 1-2 toothpicks.
Next, take the secured cutlet filled with cheese and broccoli and brush lightly with egg whites. Immediately, place chicken cutlet into bread crumb mixture to cover. Place secured chicken cutlet, seam-side down, onto cookie sheet lined with parchment paper.
Repeat with 2nd cutlet.
Spray chicken cutlets lightly with spray oil.
Bake chicken cutlets for 20-25 minutes until done. Serve with left over broccoli and brown rice.



Francie
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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
1/21/12 9:50 P

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This sounds really good. I need to try this.

Francie
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JILL313's Photo JILL313 Posts: 10,653
1/21/12 8:28 P

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Here's a New Recipe I got from a Spark Friend & she rates it very good to Excellent--I've got to try it also:

CHILE RELLENO CASSEROLE

1 Cup Evaporated Milk
4 Egg Whites
3 Tbsp. Cornstarch
3 (4 oz) cans green chilies - Can use less or use already chopped ones
8 oz. low fat shredded Jack Cheese
8 oz. low fat shredded sharp cheddar or regular cheddar cheese
8 oz. can of tomato sauce

Preheat Oven to 350 and spray cooking oil in deep 1 1/2 or 2 qt. casserole dish. Beat milk, egg whites and cornstarch until smooth. Split open chiles & rinse to remove seeds then drain on paper towel. Mix cheese together and reserve half for topping. Alternate layers of chiles, cheese and egg mixture in casserole dish (2 layers). Pour tomato sauce over top layer & sprinkle with remaining cheese. Bake 1 hour or until done in center--it becomes nice & brown on top.

8 Servings - Each Serving has 225 Calories & 10 grams of fat per serving. Can serve with salsa and light or fat free sour cream but those are extra calories.

I'm going to double this recipe as my sons are big eaters. Let me know if you make it how it turns out. She said it is really easy to make, inexpensive and tastes wonderful!



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JILL313's Photo JILL313 Posts: 10,653
1/7/12 12:54 P

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Hi Lois, I just checked and the WW individual cake recipe is in here you just have to scroll way down on Healthy Recipes and it's way at the bottom posts. I usually use a regular cake mix but like Francie said you can make it even lower in calorie and sugar free if you use a sugar free cake mix. Next time I'm at the market I will have to buy some and see if it's as tasty with the surgar free cake mix. Let me know if/when you make it what you think.

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RETURNTOTHIN's Photo RETURNTOTHIN SparkPoints: (37,545)
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1/7/12 8:21 A

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Somebody posted a WW recipe.... mix a cake mix and angel cake mix together and then make individual cakes..... but i can't remember where I saw it, can anyone help????
pleeze!


Lois - VA

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I made these today and they were DELICIOUS
Kale Chips, the perfect fall snack!
Ingredients:
2 cups of Kale, chopped, and hard stems removed
2 tbsp Olive Oil (I used Flax Oil)
Seasoning of your choice:
I used a pinch of sea salt
garlic powder for this batch
(I used Lowry's Garlic Salt

Preheat the oven to 300 degrees
I put the oil on the Kale in a bowl and toss it so all is coated THEN
Lay the kale on a baking sheet,
make sure to spread the pieces a reasonable distance
from each other so they cook instead of steam...
Then I sprinkled salt
Once the oven is up to temperature, place the Kale inside and bake for 25 minutes or until crisp.
They are so full of flavor and you can eat an entire tray for under 150 calories (you leave some oil in the bowl!!
These could also be used with your favorite salsa or guacamole instead

Did not realize I could get a bag of Kale, all washed and cut up.... it was wonderful and easy!
Lois


Lois - VA

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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
12/16/11 11:50 A

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Subway Orchard Chicken Salad

2 cups red apple, chopped small
1/3 cup sliced celery, diced small
2 cups cooked chicken, cut into small cubes
1-2 tablespoons golden raisins
1-2 tablespoons dried cranberries
1/2 cup mayonnaise (use more or less to suit your taste)* light or regular ( I use low carb)
salt and pepper to taste
squeeze of lemon juice

Just mix all together.


Edited by: FRANCIE-N-BELLA at: 12/16/2011 (11:53)
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12/16/11 11:48 A

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Chick-Fil-A Chicken Salad




2 cups poached chicken breasts, diced
1/2 cup mayonnaise (use more or less to match your taste) (I use low carb)
1/3 cup celery, minced
1/4 cup sweet pickle relish (I use sugar free)
2 tablespoons onion, finely minced (optional)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Poach chicken breasts:
Place cleaned boneless, skinless chicken breast into saucepan with 1/3 cup water. Bring water just to a boil and turn heat down to simmer. Cover and simmer chicken 15-20 minutes. To avoid tough chicken try not to let the water boil once you've turn the heat down to simmer. Place chicken in covered container and refrigerate to cool. Dice chicken after it has cooled.
Place diced chicken in bowl with mayonnaise, celery, onion, sweet pickle relish, salt and pepper. Mix to combine.





Edited by: FRANCIE-N-BELLA at: 12/16/2011 (11:55)
Francie
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IOWAGRAMMA's Photo IOWAGRAMMA Posts: 8,862
11/6/11 7:43 P

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Looks yummy and different...don't believe I've ever used cocoa powder in a soup recipe before. Thanks, Karen!

Jeannie
I live in NE Iowa in the Central Time Zone.

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11/6/11 6:31 P

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Chicken and Chickpea Chili--serves 4

4tsp olive oil
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
(depending on price and availability I have used 3 green or 1 red and two green and it still tastes delish)
1 red onion, chopped
3/4 pound ground chicken
1Tbs all purpose flour
1Tbs chili powder
1Tbs ground cumin
1tsp unsweetened cocoa powder
1/8tsp cayenne
3 (14 1/2 ounce) cans crushed tomatoes
2Tbs balsamic vinegar
3/4cup canned chickpeas, rinsed and drained

Heat the oil in a large nonstick Dutch oven or saucepan. Sauté the peppers and onion until softened, about 5 minutes. Add the chicken; cook, breaking apart with a wooden spoon until no longer pink, 5-7 minutes
Sprinkle with flour, chili powder, cumin, cocoa powder and cayenne. Cook, stirring briskly and constantly one minute. Stir in the tomatoes and vinegar. Bring to a boil. Reduce heat and simmer, stirring frequently until thick 30-40 minutes. Stir in the chickpeas, and simmer an additional 5 minutes.
Serving size. 1 and a half cups, 377 calories
16g fat, 3g sat fat, 0 trans fat, 76 mg Chol, 545mg sodium, 37g Carb, 6g Fiber, 25g Prot, 155mg Calc
Enjoy!
Karen

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IOWAGRAMMA's Photo IOWAGRAMMA Posts: 8,862
9/19/11 7:46 P

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Light Chicken Piccata (lemony and has capers in the sauce, which you could easily do without)

Very easy and fast. It says 6 servings at 190.5 each, but we each had plenty of calories for the day and had 2 servings and we weren't overfull, so I think 1 serving would be a little on the small side.

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=417140


Edited by: IOWAGRAMMA at: 9/19/2011 (19:47)
Jeannie
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JILL313's Photo JILL313 Posts: 10,653
8/18/11 1:00 A

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EASY TO MAKE BROCCOLI CHEESE QUICHE (Adapted from a SP Recipe)

2/3 Cup Bisquick (Can Use Reduced Fat Kind)
1 1/2 Cups Fresh Chopped Broccoli (I didn't have fresh so I used thawed out & drained frozen broccoli)
1/2 Cup sliced mushrooms (Optional)
1/4-1/2 cup of chopped onion
1 cup Shredded Mexican Cheese (or Can use Cheddar, Monterey Jack, Reduced Fat type)
2 or 3 Large eggs ( I used 2 eggs & did stir them and put them in last with other ingredients)
1 Cup milk (I used NF)
Mrs. Dash Seasoning According to Taste
Dash of Nutmeg (Very Optional--I didn't use any)

I Simply mixed all above ingredients well in a good size bowl. Then, put it in a round non-stick cake pan sprayed with Pam. Baked it in a Preheated 350 degree oven for about 50 minutes or until it is lightly golden and set. Waited 5-10 minutes then sliced and served.

Makes 6 Servings. Each Serving has about 200 Calories in it. It is Healthy and so easy to make.



Edited by: JILL313 at: 8/18/2011 (01:29)
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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
8/17/11 11:47 A

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Most recipes for the Green Bean Fries says to fry or deep fry them. I bake mine. I also use either cornmeal or my gluten free/wheat free flour as I can't have the regular or the bread crumbs. I use the recipe I found on SP but I add in the following ingredients:

Green Bean Fries
recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=422090


INGREDIENTS That I ADD:
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder

** If you bake them, spray a baking sheet with cooking spray. Place the beans in a single layer. Spray with a bit of cooking spray, lightly. Bake at 375 til golden brown and a bit crispy but not overly.

May serve with low fat ranch dressing or wasabi sauce.



Francie
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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
8/16/11 8:41 P

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Here is recipe for :

TOMATO PRESERVES
I think this makes 15 pint jars.

INGREDIENTS:

5 cups peeled and quartered tomatoes
5 cups sugar
1 lemon, sliced thinly and seeded
1 dash cinnamon
2 tablespoons butter

PREPARATION:

Put tomatoes, sugar, sliced lemon and cinnamon in large, heavy pot and bring to slow boil over medium-high heat, stirring occasionally. When foam rises to surface, add butter and continue stirring and simmering until preserves thicken, about 45 minutes. (To test, stick a fork into preserves. When preserves cling to tines of fork, it should be thick enough to can.)

Pour preserves into sterilized jars, seal and process in hot water bath for 15 minutes.

NUTRITION:
45 calories, 0g fat, 11g carbohydrates, 0g protein, 3mg sodium per tablespoon.

NOTE: My sister uses Nevella instead of sugar. So nutritional info would be different if you used a sugar replacement.

Edited by: FRANCIE-N-BELLA at: 8/17/2011 (11:50)
Francie
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IOWAGRAMMA's Photo IOWAGRAMMA Posts: 8,862
8/16/11 7:56 P

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Freezer Slaw #3 (the one I like best)
From the 1999 Ball Blue Book, Guide to Home Canning, Freezing and Dehydration, pg. 93, with adaptations by me

2 pounds cabbage
1 large green pepper
3 large carrots
1 tsp salt
2 cups sugar
½ TBS mustard seed
½ TBS celery seed
1 cup vinegar
½ cup water

Shred cabbage, green pepper and carrots (I use the food processor). Sprinkle with salt; let stand 1 hour and drain (I never have anything to drain off). Combine remaining ingredients in a saucepan. Bring to a boil; boil 3 minutes. Cool. Ladle sauce over cabbage mixture; let stand 5 minutes. Stir well and pack into freezer containers, leaving ½ inch headspace. Cool and freeze. Yield: about 5 pts. Will keep for at least a year in the freezer and several weeks in the refrigerator. If your cabbage is larger than 2 lbs, you may need to make/add more syrup by making it in the proportions listed above..

Yield 5 pts (20—1/2 cup servings) Nutrition per serving: Calories 94, Carbohydrates 14 g, Fiber 1g, Total fat less than 1g, Sat fat 0g, Cholesterol 0mg, Sodium 116mg

Edited by: IOWAGRAMMA at: 8/16/2011 (20:46)
Jeannie
I live in NE Iowa in the Central Time Zone.

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TORTILLAFLATS's Photo TORTILLAFLATS Posts: 6,670
8/14/11 8:36 P

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Parmesan Pork Tenderloin


1 pound pork tenderloin
3 tablespoons bread crumbs, seasoned
1 tablespoon freshly grated Parmesan cheese
1 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1 small onion -- chopped
1 clove garlic -- minced

Cut tenderloin crosswise into 8 slices, approximately 1-inch thick. Place each slice on its cut surface and flatten with heel of hand to 1/2-inch thickness.

Combine crumbs, Parmesan cheese, salt and pepper; dredge pork slices to coat.

Saute slowly, with onion and garlic, in oil in large skillet for 10 minutes.

This recipe serves 4.
PointsPlus™ Value =

Nutrition Facts: Calories 184; Protein 25 grams; Fat 6 grams; Sodium 726 milligrams; Cholesterol 68 milligrams



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FRANCIE-N-BELLA's Photo FRANCIE-N-BELLA Posts: 14,117
8/10/11 8:36 A

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Gail, This sounds so delish. Could I sub cooked chopped chicken breast? I am not much of a pork person. I used to be but am trying to stay away from ham, sausage, bacon.

Francie
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