!!!LFL Recipies!!!

[macmca]

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Author Topic: ********LFL Recipes********
Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 07:48 AM
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Iced Coffee ( I couldn't spell Cappuccino??)
1 cup fat free milk
1 cup cold strong brewed coffee (decaf)
Splenda to taste
Splash of vanilla
two handfuls of ice

Put all ingredients in a blender and use ice crush setting. Blend about 30 seconds. This recipe really multiplies so you may get two to three tall glasses full.

Counts as a protein. I use this for my afternoon protein snack

------------------
212.2/165/145
5'5-1/2" age 34
started low-carbing Nov 16/00

Started LFL June 17
165/162.5/145

Before and After pics: http://community.webshots.com/user/kerik68

[This message has been edited by Keri K (edited 06-18-2002).]

[This message has been edited by Keri K (edited 06-18-2002).]

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 07:52 AM
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"Mock Apple Pie and Ice Cream"
1 small apple
4oz. low fat cottage cheese
cinnamon
Splenda to taste

Chop apple into bite size squares. Put into microwave safe bowl. Add 1 tbsp water, cinnamon and Splenda. Stir and microwave for 1-1/2 to 2 minutes. Add cold cottage cheese and stir. Tastes similar to pie and ice cream (okay, so I may be stretching this a little )

Makes a great breakfast (I used this on Body for Life) Counts as one fruit and one protein.

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 08:01 AM
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Lindora Hawaiian Stir Fry (Lean for Life Recipe Book)
1 Tbsp red wine Vinegar
1 pkt artifical sweetner
2 1/2 Tbsp Lite Soy Sauce
1/4 Tsp Worcestershire sauce
1/4 tsp pepper
1/4 tsp garlic powder
2 Tbsp water
1/2 cup bean sprouts
1/2 cup cabbage
1/2 cup cubed pineapple
3 - 1/2 oz round steak, cut into cubes

Mix first 7 ingredients together. Spray small frying pan with non-stick spray. On medium heat, cook meat with sauce, add water if needed. Cook 5 to 7 minutes. Add bean sprouts and cabbage, stirring occasionally, 2 to 3 miutes. Add pineapple, stir and cook until done.

Serves 1
Equals 1 protein
1 Vegetable
1 Fruit

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 08:06 AM
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Chicken Salad with Pineapple (from Lean for Life Recipe Book)
2-1/2 oz cooked chicken or turkey, diced
1/8 tsp curry powder
1 Tbsp celery seed
1 tsp lemon juice
Salt and pepper to taste
1/4 cup pineapple, cubed
1 oz. plain, non-fat yogurt

Mix together yogurt, curry and lemon juice. In a separate bowl, add all remaining ingredients. Stir in sauce with the chicken mixture. Chill and serve over a bed of lettuce.

Serves 1
Equals: 1 protein
1/2 fruit

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 08:08 AM
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Mock Potato Salad (from Lean for Life Recipe Book)
1/2 cup cooked cauliflower, coarsely chopped
1 large hard boiled egg
2 oz non-fat or low-fat cottage cheese
1/2 tsp dry mustard

Combine all ingredients well. Chill and Serve

Serves 1
Equals: 1 protein
1/2 vegetable

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 08:10 AM
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Mock Rice Pudding (from Lean for Life Recipe Book)
4 oz. low fat cottage cheese
1/4 tsp cinnamon
1 pkt artifical sweetner

Mix all ingredients.

Serves 1
Equals 1 protein

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 08:13 AM
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Teri's Peach Cobbler (Without the Guilt) From Lean for Life Recipe Book
1 cup peaches in unsweetened juice or water
1/4 tsp each of cinnamon, cloves and ginger
Artificial sweetner to taste

Combine all ingredients and broil until lightly brown. (not to much)
Note: The longer the peaches sit in spices, the better they get! Great in Oatmeal!

Serves: 1
Equals: 1 fruit

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 09:09 AM
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Sole Florentine (From LFL Recipe Book)
3-1/2 oz Sole or Cod
1 cup spinach, cooked and hot
3/4 tsp lemon juice
1/2 tsp vinegar
Dash onion powder
Pepper to taste

Broil fish until it flakes with a fork. Combine cooked spinach and remaining ingredients in blender until smooth. Serve hot, spiced spinach over broiled fish

Serves 1
Equals 1 protein
1 vegetable

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 09:12 AM
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Fillet in Foil (from LFL Recipe Book)
3-1/2 oz Halibut, Cod or Sole
1/2 cup mushrooms, sliced
1/2 green pepper, chopped
1/4 cup vinegar
2 tbsp lemon juice
1 tbsp parsley flakes
1 tsp paprika

Preheat oven to 400 degrees. combine all the ingredients except the fish. Place fish in foil and spread mixture over fish. Seal tightly in foil and bake for 20 minutes.

Serves 1
Equals 1 protein
1 vegetable

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 09:30 AM
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Lindora Meatloaf (From LFL Recipe Book)
14 oz lean ground turkey breast
1 raw egg
1/2 cup chopped onion
1/4 cup chopped celery
1/4 cup chopped green pepper
1 small tomato
1/2 tsp basil
1/2 tsp rosemary
Salt, pepper and garlic powder to taste

Mix all ingredients. Bake at 350 for 1 hour or until done. Cool slightly for 1 hour or until done. Cool slightly before slicing.

Serves: 4
Equals: 1 protein
1/2 vegetable per serving

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 10:08 AM
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Lorraine's Good morning French Toast (LFL Recipe Book)
1 slice bread, 70 cals or less
1 raw egg
1 tbsp non-fat milk
1 tbsp water
1 pkt artificial sweetner
1/2 tsp maple or vanilla extract
cinnamon to taste

Beat together all ingredients except the bread. Lightly spray skillet with cooking spray. Soak bread in mixture on both sides until absorbed. Cook until golden brown

Serves 1
Equals: 1 protein
1 grain

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 10:11 AM
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Extra "Moist" chicken (LFL Recipe Book)
7 oz boneless, skinless chicken breast
1 cup onion, chopped
1 can diet 7-up
Basil, rosemary, sage and thyme to taste

Line the bottom of a baking pan with foil. Pour diet 7-up over the chicken in pan. Sprinkle with onions and seasonings and cover with foil. Bake at 350 degrees for 1 hour or until done.

Serves: 2
Equals: 1 protein
1/2 vegetable per serving

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 10:15 AM
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Helen's Fancy Tuna Salad (LFL Recipe Book)
1-1/2 oz tuna, packed in water
1/2 cup red cabbage, finely chopped
2 cups lettuce, shredded
2 tbsp vinegar
1 pkt. artificial sweetener
Dash of salt and dill or lemon pepper

Mix all together

Serves 1
Equals: 1 protein
1/2 vegetable

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 10:19 AM
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Shrimp Salad (LFL Recipe Book)
3 1/2 oz broiled shrimp
1/2 cup celery, diced
1/2 cup tomato, chopped
2 cups lettuce, shredded
1 tsp wine vinegar
2 tbsp non-fat, low carb French dressing or use Sweet-Hot Red Wine Sauce (recipe to follow)
Lemon juice to taste

Mix all ingredients

Serves: 1
Equals: 1 protein
1 vegetable

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 10:21 AM
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Lindora Sweet-Hot Red Wine Sauce or Marinade (LFL Recipe Book)
2 Tbsp red wine vinegar
1/4 tsp chili powder
2 drops Worcestershire sauce
2 dashes garlic powder
1/4 tsp Tabasco
1/4 to 1/2 tsp artificial sweetener

Mix all ingredients together.
Great with chicken, beef or fish!

Serves 1 (2 tbsp)

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 10:27 AM
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Spicy Flank Steak Salad (LFL Recipe Book)
3-1/2 oz lean flank steak
1 tbsp green onion tops, chopped
1 cup raw mushrooms, sliced
1/2 small tomato, sliced
2 cups lettuce, shredded

Marinade/Dressing:

2 tbsp red wine vinegar
1/2 pkt artificial sweetener, to taste
2 tsp Lite Soy sauce
Dash red pepper
Dash Cayenne pepper
Dash Garlic powder

Cut steak into small strips. In a small bowl, stir together marinade/dressing ingredients. Set aside 1/2 portion to use as dressing. Place flank steak in small bowl; pour 1/2 marinade over steak and refrigerate at least 30 minutes. Remove steak and marinade to small skillet and cook on top of stove until done. Add a small amount of water to skillet if necessary. In a serving bowl, layer lettuce, mushrooms, tomato and onion tops; add cooked meat. Pour dressing mixture over the salad to serve.

Serves: 1
Equals: 1 protein
1 vegetable

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 10:41 AM
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Lindora Oriental Chicken Salad (LFL Recipe Book)
2 cups lettuce, shredded
1 cup mixed celery, cucumber, peppers and bean sprouts
1 1/2 oz chicken, cooked cubed

Dressing:

1 pkt artificial sweetener
2 tbsp red wine vinegar
1 tsp Lite soy sauce
1/2 tsp prepared mustard
Juice of 1 lemon wedge

Mix dressing together in a small bowl and toss with salad.

Serves: 1
Equals: 1 protein
1 vegetable

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 01:12 PM
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Chicken Salad with Curry Dip (LFL Recipe Book)
2 cups lettuce
1-1/2 oz cooked chicken, cubed
1/2 cup celery, diced
1/2 cup spinach leaves
1 oz curry dip


Curry dip:

1/4 oz plain non fat yogurt
3/4 oz low-fat cottage cheese
dash thyme, curry powder and tarragon to taste

Mix together salad. In a small bowl, mix together duo. Toss dip with salad, refrigerate and serve.


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boodsadel
Senior LCF Member
Posts: 139
From:West Bend, WI
Registered: Apr 2002
posted 06-18-2002 01:24 PM
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Keri.. YOU RULE!! Thanks for posting all these great recipes!! I don't know if anyone else has that recipe book.. lots of great ideas. I'm going to print this out later when I think you're done!! I don't have any interesting ones to add...
------------------
Boodsadel

152.5/132.5/120 5'3"
Started 03.11.02

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 02:20 PM
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Creamy Vegetables (LFL Recipe Book)
1/4 cup string beans
1/2 cup cauliflower
1/4 red bell pepper diced

Sauce:

1/2 cup plain, non-fat yogurt
1 tsp fresh parsley, chopped
1/8 tsp thyme
1/8 tsp salt
1 tsp horseradish (natural)
1/2 tsp lemon juice

Steam veggies for 3-4 minutes. Mix ingredients for sauce in a small bowl. When veggies are done, place in bowl and toss with sauce.

Serves: 1
Equals: 1 protein
1 vegetable

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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 02:34 PM
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Thanks Boods:
I am still plugging away at the recipes that don't call for LFL products. I work from home and I am supposed to be working but gee, this is more fun!!

Great picture from the Wedding!! You look marvelous!!

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cricket
Senior LCF Member
Posts: 70
From:Ohio
Registered: May 2002
posted 06-18-2002 03:21 PM
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Thanks for posting these, Keri! Lots of good recipes to try.
Here's one of my favorite dishes, in case anyone wants to try it.

Taco Salad

Brown 1 lb. ground round or sirloin. Drain. Add 1 pkg. taco seasoning & simmer per pkg. directions.

Combine the following over two cups of lettuce:

2 oz. taco meat
1 oz. ff shredded cheddar cheese
1 cup of pepper stir fry mix (heat in a pam sprayed skillet or microwave) - I use Birds-Eye frozen mix
1 or 2 T. chunky salsa

I count this as 1 protein, 1 veg., & 1 fruit (salsa - tomatos are a fruit, right )


[This message has been edited by cricket (edited 06-18-2002).]

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macmca
Senior LCF Member
Posts: 1471
From:Green Bay Wi,
Registered: Mar 2001
posted 06-18-2002 04:02 PM
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Wow Kerrie!! This is great. I also don't have any to add as of yet as my meals are pretty boring. The apple pie one sounds good tho,,,maybe that will be b-fast or lunch tomorrow.
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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 06:10 PM
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Lindora Italian Beef
3 oz. round steak, cut into cubes
1-Tbsp. Onion, chopped
½ small tomato, chopped
2 large mushrooms, sliced
¼ cup bell pepper, chopped
½ oz. plain, low-fat cottage cheese, blended

Sauce:
2 Tbsp. Lite Italian dressing
dash oregano
pinch rosemary
dash garlic powder
pepper to taste

Mix sauce ingredients. In a small skillet, cook meat and sauce. Add water as needed. Cook 3-4 minutes. Add onions, mushrooms, bell pepper and cook 2 minutes. Add tomato and cottage cheese and cook 1 minute.

Serves 1
Equals 1 protein
1 vegetable

White fish with orange Poppy Seed Dip

3 oz. mild white fish
1 portion Orange Poppy Seed sauce
1 lemon wedge

Squeeze lemon juice on fish. Broil on each side 3 to 5 minutes, until done. Top with orange poppy seed sauce. Broil until brown. Serve with remaining dip.

Sauce:
1 oz. low fat cottage cheese, blended
¼ small orange (cut in wedges)
¼ tsp. Poppy seeds

In a small bowl, combine cottage cheese and poppy seeds. Squeeze juice from orange wedge. Lightly grate peel of orange wedge into bowl. Mix and refrigerate at least 1 hour.

Serves 1
Equals: 1 protein
¼ fruit


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Keri K
Senior LCF Member
Posts: 600
From:London, Ontario, Canada
Registered: Dec 2000
posted 06-18-2002 06:12 PM
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Lindora Creamed Chicken Italiano
3 oz. boneless, skinless chicken breast, cut up
2 tbsp. Lite Italian dressing
Pinch rosemary
Dash sweet basil
Dash pepper and garlic powder (to taste)
2 Tbsp. Green onion tops, chopped
2 large mushrooms, sliced
1 small tomato, chopped
1 Tbsp. Low-fat cottage cheese, blended

In a small bowl, mix dressing, rosemary, pepper, basil and garlic powder. In a small skillet heat this mixture, adding water as needed. Add chicken. Cook on medium high until almost done. Add onion and mushrooms. Cook 2 minutes. Add tomato and cottage cheese.

Serves 1
Equals: 1 protein
1 vegetable


LINDORA ORIENTAL STIR FRY:

2 Tbsp. Red wine vinegar
2 tbsp. Lite soy sauce
3 drops Tabasco (to taste)
Dash ginger (to taste)
1 tsp. Worcestershire sauce
dash pepper
dash garlic powder
3-1/2 oz. boneless, skinless chicken breast, cut into strips
1 cup mushroom, sliced
1 Tbsp. Green onion tops, chopped
1/3 cup mixed cabbage and bean sprouts

Mix first seven ingredients together for sauce. On a medium heat cook sauce and chicken for 5 to 7 minutes. Add onions and mushrooms. Cook 2 minutes. Add bean sprouts and cabbage. Cook 1 minute until done.

Serves 1
Equals: 1 protein and 1 Vegetable

ITALIAN CHICKEN KABOBS

2 Tbsp. Lite Italian dressing
3-1/2 oz. boneless, skinless chicken breast
½ bell pepper, cut into ½” squares
¼ onion

Cut chicken into chunks. Pour Italian dressing over chicken to marinade in refrigerator at least 20 minutes. Arrange chicken and vegetables on skewers. Save remaining marinade. Barbeque kabobs on the grill 4-6 inches from coals. Brush with marinade while turning. Cook 15 to 20 minutes until done. Serves 1

Equals: 1 protein
1 vegetable


GLAZED CHICKEN

½ oz. plain, non-fat yogurt
Artificial sweetener (to taste)
2 drops Worcestershire sauce
dash each of garlic powder, salt, pepper and Tabasco
3 oz. boneless, skinless chicken breast

Mix together all ingredients except chicken. Spray baking dish with non-stick spray and place chicken in dish. Top with ½ of the sauce. Cover and bake at 350 degrees for 15 to 20 minutes. Remove cover, top with remaining sauce and broil until lightly brown.

Serves 1
Equals: 1 Protein

MARINATED ROUND STEAK

3-1/2 oz. round steak
¼ cup water
1-1/2 tsp. Dry onion flakes
1-1.2 tsp. Lite Soy sauce
½ tsp. Worcestershire Sauce
1 small garlic clove minced
Artificial sweetener (to taste)
Marinated round steak cont’d
Mix all the ingredients, except the meat. Pour mixture over meat, cover and refrigerate for at least 1 hour. Broil steak on both sides.

Serves 1
Equals: 1 protein


GINGER MARINATED KABOBS

2 oz. lite soy sauce
1 tsp. Ginger
¾ tsp. Artificial sweetener
¼ tsp. Tarragon vinegar
1 pinch celery seed
dash pepper
1 sp. Green onion, finely chopped
3-1/2 oz. chicken, beef or fish
1 mixed vegetable portion (mushrooms, bell peppers, cherry tomatoes, onion, zucchini)

Mix first 7 items together. Cut meat into 1-1/2 inch squares and marinate in the sauce for at least 30 minutes. Add vegetables to marinade for the last 15 minutes. Arrange meat and vegetables on skewer. Barbeque kabobs on grill 4-6” from the coals. Brush with the marinade while turning. Cook 15 to 20 minutes or until done.


CHICKEN FAJITAS

3-1/2 oz. boneless, skinless chicken breast, cut into thin strips
2 large lettuce leaves
½ green bell pepper, cut into thin slices
2 Tbsp. Green onion tops (or onion flakes)
1 oz. water
Dash garlic powder (optional)
Pinch red pepper flakes (optional)
½ small tomato, diced
1 Tbsp. Salsa
1 Tbsp. Plain, non-fat yogurt

Spray wok or skillet with non-stick cooking spray. Sauté green pepper and onion tops until tender. Remove from skillet. Add water to the skillet and stir fry the chicken; add garlic powder and red pepper flakes if desired.
Simmer 3-5 minutes. Return green pepper and onion tops to skillet, add tomato, to warm. Place ½ of the heated mixture over each lettuce leaf. Top with salsa and yogurt. Carefully roll lettuce around mixture like a burrito.

Serves 1
Equals: 1 protein
1 vegetable

[macmca]

[color=blue]

Sorry if I cut anyones name off but I'm not good at copy and paste but hey the recpies are here

[CrabbyBull]

Thanks for transfering this over!!

[macmca]

Your Welcome, Anyone feel free to add recipies to it.

bumping for michele!

Here they are

[macmca]

Now that it is hot and humid, I like to put cottage cheese and some thawed strawberries and some frozen strawberries in the blender and blend until thick. I either drink it as a shake or just eat it out of a bowl. I add splenda also. It is *fantasic* but it works as a ok replacement to icecream which we all know has been a huge weakness with me on days.

[macmca]

Apple Crisp

!/4 c. brown sugar (2tsp brown sugar tiwn instead)
3/4 c flour
1/2 c sugar (1/2 c splenda instead)
1/2 c oatmeal
1 tsp. cin.
1/2 c (1 stick ) butter
6 med apples
1/4 c orange juice
1/2 tsp van.

combine brown sugar, flour, sugar, oatmeal and cin, cut in butter.

Place apples in pan, sprinkle 1/2 crumb mix,,toss to combine. Mix orange juice and van and pour over apple and put rest of crumb mix on top,,,,,Bake at 325 for 40 min.

Now when I mad ethis I had no orange juice so I used lemon instead,,,also if you like alot of the crunchy topping you will need to do a batch and half or double the topping mix. With using the fake sugars the topping doesn't get as crunchy and might want to put a couple dabs of butter in the apples before you put the topping on as mine wasn't as juicy (might have been the apples I bought also,,,couldn't find Macs).

The counts- I have no idea,,,,but if there are 6 apples then 6 pieces I would think would count as a fruit...I don't think there is enought of the other ingredients to worry about adding up and causing problems....Just my thoughts (makes it eaiser to eat it without guilt ) Oh I did use real butter and my fat intake is so low anyway. Made the reg way is really good,,,Kids love it with ice cream.

[Cactuscan]

Scottish Oat Cakes

2 cups finely ground oat meal (if fine grind is unavailable, use the coarser ground steel-cut oats and grind them to a finer texture in a food mill or coffee grinder) I use aan irish steel-cut and grind my own..

1/4 teaspoon of salt
1/4 teaspoon of baking soda
3 tablespoons of butter or margerine
About 1/2 cup of water

Preheat oven to 325

stir together oat meal,salt,and baking soda.

Cut in butter till crumbly... Add just enough water to form ball, will still be somewhat crumbly.

Roll out to 1/8 thickness and cut with a 2 inch cutter. Place circles on ungreased baking sheet and prick with fork.

Bake for 20 to 25 min, or untill crisp. cool on rack.

Yield: 30-35 crackers

[jhmart]

------------------------------------------------------------------------------
French Onion Soup (makes 2 servings)
3/4 cup sweet onion cut into little pieces
1 cup mushrooms
Pam or 1 tbs ff margarine (Note I have not tried it with ff margarine but it seems like it should work)
1 can beef broth (Boston Market brand for the MSG sensitives)
1/2 tsp Worcestshire sauce
dash black pepper
dash garlic powder

1 oz ff mozzarella cheese for each serving
1 slice toasted lite bread for each serving

1. Spray skillet with Pam or melt ff margarine in a skillet.
2. Add onions and mushrooms and cook over low heat until both are tender and brown. (make sure those onions are soft if not they will have a very strong flavor)
3. Add 1 can beef stock, worcestshire sauce, pepper and garlic powder and heat until bubbly.
4. Toast 1 slice of lite bread
5. Place 1/2 (1 serving) of soup into a bowl, place the toast on top and the 1oz of cheese on the toast.
6. Melt the cheese in the oven or microwave for about 1 minute
7. Ready to go.

Notes:
*If you don't like mushrooms you can use a full cup of onions
*For onions I use the sweet Texas onions. I have not tried the recipe with regular yellow onions, but I think it would stil be good.
*The Swanson brand of beef stock tastes better but Boston Market is MSG free
*Really cook the onions until they are soft. I made this mistake the first time.
*Very good even without the bread
*Very filling and you still have to eat a salad with 1/2 protein

Counts as
1/2 protein
1 veggie
1 grain (I subbed for the fruit)
1 optional if ff margarine is used
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[Kayt]

WL Salad

1c lettuces
1c fresh spinach
1small red bell pepper sliced
1 small orange segmented..reserve 3 segments, chop them and retain the juice
2 1/2oz ff ham slices julienned

add 1tsp olive oil to the chopped orange and juice. toss the other ingredients and add 1 tbs fresh basil leaves. When it is time to serve toss in the orange dressing, add salt and pepper to taste.
Serves 1
1 protein
1fruit
1veggie

[flowerpower]

Egg Drop Soup

1 14.5 ounce can chicken broth (fat free)
2 eggs, beaten in a dish
Splash of soy sauce
green onion if desired

While waiting for the chicken broth to boil on the stovetop, I whisk the eggs in a dish. I then slowly swirl the beaten egg into the simmering broth. I thin add a splash of soy sauce and mix.

This makes 2 servings.

Without the added green onion, I believe this would be allowed on protein days.

[flowerpower]

this comes from Weight Watchers:

Garden Vegetable Soup

2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1/2 cup diced zucchini
1 tablespoon tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt

1. In a large saucepan, sprayed with nonstick cooking apray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes.

2. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.

3. Stir in zucchini and heat 3 -4 minutes. Serve hot.

4 servings

Per serving: 42 cal, 0 fat, 8 carbs, 2.4 fiber, 3 protein

Suggestions: Instead of tomato paste, add a can of diced tomatoes. Add some sort of meat to make it a meal! Diced chicken, ground beef or ground turkey, shrimp, etc...

[Ang160]

I found this on the net and for the life of me I can't find it again. Thank goodness I printed it out. It's a happy day here!!!

1/3 cup protein powder (I used plain whey protein isolate that I got from the health food store. About 2.5 g carbs for 30 g or a scoop)
1/2 cup rolled oats
1/4 cup dry skim milk
12 packs of equal (works out to 10 grams)
1 tbsp cream cheese
3 tbsp natural peanut butter (just ground peanuts)
1/4 cup flavored coffee (I used plain old coffee)
skim milk (just a few drops)

-mix pb, cream cheese and coffee. Nuke for 30 seconds. I found that using hot coffee made the mixture smoother.
-combine dry ingredients in a separate bowl, then slowly add to wet mixture
-use a fork, mixture should get pretty hard to mix and be very stiff
-add milk a few drops at a time until all the dry mixture is wet and slightly moist
-press into a pam coated flat pan. It helps to give your hands a shot of pam or you'll end up with a huge mess. I used an 8X8 square pan and I think it made the bars too thin. If the recipe was doubled they'd be a good thickness though

** Rememeber that if you double the recipe, you get 16 bars, not just 8 thick ones

Makes 8 bars

place in fridge to cool
I like to wrap mine in plastic wrap and put them in the freezer, that way my kids can't reach them and eat them all.

Hey guys...

I was surfing for low carb cheesecake recipies, but all of them were extremely high in fat using stuff like regular cream cheese, butter, etc. I did a little experimenting on my own, and came up with what I think is the best darn protein snack ever! Check it out!

Nutritional Information:
Divided into 6 pieces:
Calories = 65
Cal from fat = 7
Fat = less than 1 gram (.75)
Protein = 7 grams
Carbs = 6 grams

Divided into 4 pieces:
Calories = 98
Cal from fat = 10
Fat = 1 gram
Protein = 10.5 grams
Carbs = 9 grams

*all carb measurements are generous, and include carb value for Splenda also. None of that usable/non-usable stuff here...

Ingredients
8 oz. fat free cream cheese
1/2 c. fat free sour cream
1 Egg
8 packets Splenda (more or less to taste)
A dash of lemon juice
A dash of vanilla extract

Preheat oven to 350 degrees. Mix together all the ingredients with a mixer. I beat it pretty high b/c the fat free ingredients are kind of clumpy. Pour the mixture into a lightly pammed baking dish. I used an 8 x 8 square pan, but a pie plate or any other smaller dish should work. Bake about 20 - 30 minutes until it looks slightly brown. It will only brown much around the edges because none of the ingredients really brown well. Also, this makes very thin "cake." It's not your momma's cheesecake, but let's get real here. You can double the recipie to get a more thick cake, but you'd have to reduce the portions too.

Topping Idea:
I threw a couple of cut up strawberries in the food processor with some splenda. Makes a great topping. You can also try sugar free syrups, but make sure you know their accurage carb counts. Some of them can be misrepresentative.

Warnings:
This treat is so good you'll want to eat it all the time. It can trigger cravings, so be sure you watch yourself. I would recommend eating it only every once in a while as a very special treat.

Secondly, make sure you check all the labels on your products. I used Philadelphia Cream Cheese which only has 2 carbs a serving. Other brands can have up to 4 carbs a serving. The sour cream only has 7 carbs a cup, or 4 for half a cup. Make sure the products you get have the same carb values as I've used here, or adjust your total carb count accordingly.

Good luck ya'll and enjoy!

~Tubby Sue

[AmyElizabeth]

Eggplant parmesan

1/2 1 1/4 lb eggplant, sliced thin
10 oz smoked deli ham
fresh basil

"sauce"
1 small tomato
2 cloves garlic
1/2c low sodium fat free chicken broth
1/2 tsp crushed red pepper
1/2 tsp onion powder
1/2 tsp basil
1/2 tsp thyme

In a small sauce pan over medium heat simmer garlic and spices in chicken broth until garlic is soft, add spices and diced tomato. Bring to a boil, and reduce to a simmer. Simmer for about 20 min until tomatoes break down.

In a 9X9 inch pan layer sauce, eggplant, a few basil leaves, ham, sauce, eggplant, basil, ham, ect until all ingredients are layered.

Bake at 350 degrees for 45min- 1 hour until the eggplant is soft.

Makes four servings.

1 protein and 1 vegetable.

[AmyElizabeth]

_____________
Baked Custard
_____________

3 eggs
1 c. Skim milk
5tbs SF Vanilla syrup (or .5tsp of vanilla extract and 4 packets of splenda)
dash of vanilla extract

approx 5g carbs/ serving

Preheat oven to 350 degrees. Whisk together eggs, milk and sf syrup pour into 4 custard cups. Place custard cups in a shallow pan, place pan in oven and fill with water until water reaches 3/4 of the way up the side of the cups.

Bake for 30 min or until knife inserted in the center comes out clean.

Feel free to use other flavors of SF syrup, or reduce the syrup by 1tbs and drizzle with a little SF caramel syrup for a "flan"

__________________
Hot and Sour Soup
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1 can low-sodium chicken broth
3tsp green onion tops, sliced
1/4 block extra firm tofu (eq. to 1 protein serving), diced
1tbs rice vinegar
1tbs soy sauce
dash of tabasco to taste
1''piece of ginger, peeled and sliced
1 garlic clove, whole (whole)
1c Mushrooms, sliced (optional) omit if protein day
1 egg, beaten

Simmer broth, garlic, and ginger for 10 min. Add soy sauce, vinegar, tobasco, tofu, and mushrooms. Bring to boil (cook until mushrooms are slightly soft). Remove garlic clove and ginger pieces. Turn off heat and begin to stir the soup. Immediately Drizzle in egg while soup is swirling around the pan. Garnish with green onions, enjoy!
Makes 2 servings
1 protein, 2misc, and 1/4 veggie, usually 3carbs/serving without mushrooms (but will vary depending on brand of tofu, soy sauce, and vinegar)
__________________
Breakfast Shake
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1c. frozen strawberries
1c. Soy milk (silk brand plain is equivalent to skim milk)
1 tbs sf vanilla syrup

Blend until smooth. It's thick and delicious! You can use any combination of fruit and flavorings- I've used 1/2c pineapple, peaches, a mix- it's all fabulous!

[Ang160]

These are amazing muffins that Leenie from the Body For Life board was so nice to share with everyone.

If you made this batch into 6 I think it would be 1 protein + however you count 1/4 cup lemon juice, poppy seeds and b powder. The oats total 27g carbs for all 6 muffins and I haven't done a total carb count for each muffin yet

BFL Leenie's Muffins (makes 6)

4 egg whites
1/2 cup oats
1/4 cup ff cottage cheese
1/4 cup Splenda
1 tsp vanilla
1 tsp baking powder
juice from fresh squeezed 1/2 lemon (i use 1/8 cup real lemon)
1.5 tbsp poppy seeds

mix everything together in the blender until smooth, pour into pam sprayed muffin tin (6 works perfectly)
bake at 350 for 20-25 minutes
my oven is screwed so mine come out nicely at 18 minutes

[French]

My Breakfast Smoothie (sort of like an Orange Julius)
1 small orange, peeled and seeds removed
½ cup 1% cottage cheese
Splenda to taste
Throw all in a blender and blend til smooth.
Equals 1 protein and 1 fruit on LFL (great for breakfast)

[methin?]

CHICKEN STEW from Lindora site
1 3.5 oz. boneless, skinless chicken breast, cut into bite sized pieces
1/2 small tomato, diced
1/2 green or red bell pepper, diced
1/4 c. fat free chicken broth
Dash garlic powder
1/2 tsp. basil
salt and pepper to taste
Lightly spray a non-stick skillet with cooking spray. Place chicken in the skillet and cook for several minutes just until the chicken pieces are lightly browned. Add the chicken broth, tomato and bell pepper to the skillet; sprinkle with the garlic powder and basil. Cover and simmer for approximately 5-10 minutes or until the chicken is cooked through.

1 protein
1 veg
3 carbs
0 fat
125 cal

[Sumarba]

Turkey Breast Diane

Non-stick cooking spray
1 Pound TURKEY BREAST CUTLETS, pounded to an even thickness
2 Teaspoons lemon pepper seasonings
2 Tablespoons freshly squeezed lemon juice
1 Tablespoon Worcestershire sauce
1 Teaspoon Dijon mustard

Coat a large skillet with cooking spray and heat pan over medium heat for 30 seconds.
Sprinkle both sides of turkey cutlets with lemon pepper. Place turkey in hot skillet and saute for 3 to 5 minutes on each side until browned and no longer pink in the center.
Combine remaining ingredients in a small mixing bowl, mixing well. Add to pan and cook until heated through.

4 Servings
Calories 129 Calories from Fat 5
Total Carbohydrate 1g
Sugars 1g
Protein 28g

[Sumarba]

Flourless Crepes

Crepes:
One large egg
1 tablespoon non-fat milk
1 teaspoon oil (or cooking spray)
1/4 teaspoon sugar substitute (adjust to taste)
1/8 teaspoon vanilla

Directions:
Mix well; coat small nonstick frying pan with oil and swirl to cover pan. Add half mixture and cook at medium-heat until top looks dry; flip over and cook for a few more seconds. Place on a plate, add your favorite filling and roll up.

Cheese Filling:
1/3 cup cottage cheese blended well
One packet sugar substitute

Mix well. This will fill TWO crepes.

Total carbs each filled crepe: Depends on your filling