Down Days recipes ONLY

[Dottie]

Even though this is roughly half of your down day calories, it's nice to have a filling comfort food choice

Down Day Pizza!

1 Joseph's Flax,oat Bran & Whole Wheat Flour Pita Bread
12 slices Turkey Pepperoni (hormel)
1/4 cup Traditional Snack Sauce (this was ragu at 45cals per 1/4 cup - mine is classico and has 40 cals)
1/4 cup Sargento Reduced Fat 4 Cheese Italian Shredded Cheese

Preheat oven to 350.
Divide the pita layers so you have 2 thin crusts. Spritz lightly with olive oil cooking spray.
Place on a cookie sheet and bake 5 minutes until it just crisps.
Spread sauce (2T per round) over the crusts, then top with 2T cheese per round and 6 slices pepperoni.
Bake until the cheese is melted and the pizza is heated through.

Makes 2 rounds, entire recipe is: 237cals; 11g fat; 15g carbs; 5g fiber; 21.5g protein

[Dottie]

Ok soups on DD's, especially with it getting chilly now, are really comfort food for me

Tilapia is about 25 cals per ounce (I used 2.5oz)
frozen cauliflower is about 50 cals per 6oz(1/2 a bag)
ro-tel tomatoes are 20 cals per serving (2.5 servings per can)
and chicken stock/broth ranges from 5-15 cals per cup (pacific natural is 10cals)
Celery @ 4 cals per stalk
green onions at 2 cals per stalk

I diced the frozen tilapia and added it with the ro-tel and half the broth, simmered about 4 minutes until the fish was cooked then added the cauliflower (chopped fine or riced) and everything else and simmered 5 minutes.
Salt, pepper and (for me) cumin.
Made a nice hearty bowl of fish soup at about 160 cals.

[Beeb]

I made this today thinking I was going to eat 2 servings because I was hungry, but only gave myself 1 serving which was MORE than enough! Very good and filling!!

Ingredients:

Sauce:
3/4 C Calorie Countdown FF Milk, Almond Milk or Coconut Milk at 35 cals a cup.
1 wedge Laughing Cow Cheese, flavor you choice. (I used the blue cheese one)

Main Dish:
5 oz boneless, skinless chicken breast, cubed
5 oz fresh green beans
7 oz Kohlrabi, clean, peeled and cubed
3 oz mushrooms, cut in half
Garlic powder, salt and pepper and also other seasonings of choice if you want to taste
A sprinkle of Popcorn cheese if you have it (optional and really not needed)
1/4 tsp Xanthan Gum, or Gluc powder

Directions:
Mix milk product and cheese together in a bowl and microwave until hot and cheese can be mixed into the milk well.

Put Kohlrabi, chicken cubes, green beans and mushrooms in a casserole dish.

Season to taste with garlic powder, salt and pepper.

Pour milk/cheese mixture over top of everything, sprinkle with Xanthan gum or Gluc powder and stir a bit to get the thickener into the other ingredients

Cover and cook in a 375 degree oven for 30 minutes.

Uncover and cook for another 20 minutes, then cover again and cook for another 10 minutes.

Divide in half and serve or just eat the whole thing!

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 40
Calories 178

% Daily Values*
Total Fat 4.5g 7%
Saturated Fat 1.52g 8%
Polyunsaturated Fat 0.864g
Monounsaturated Fat 1.364g
Cholesterol 42mg 14%
Sodium 386mg 16%
Potassium 811mg
Total Carbohydrate 15.86g 5%
Dietary Fiber 6.8g 27%
Sugars 5.96g
Protein 20.58g

Net Carbs: 9.06g

[Beeb]

Originally Posted by Beeb

I made this today thinking I was going to eat 2 servings because I was hungry, but only gave myself 1 serving which was MORE than enough! Very good and filling!!

Ingredients:

Sauce:
3/4 C Calorie Countdown FF Milk, Almond Milk or Coconut Milk at 35 cals a cup.
1 wedge Laughing Cow Cheese, flavor you choice. (I used the blue cheese one)

Main Dish:
5 oz boneless, skinless chicken breast, cubed
5 oz fresh green beans
7 oz Kohlrabi, clean, peeled and cubed
3 oz mushrooms, cut in half
Garlic powder, salt and pepper and also other seasonings of choice if you want to taste
A sprinkle of Popcorn cheese if you have it (optional and really not needed)
1/4 tsp Xanthan Gum, or Gluc powder

Directions:
Mix milk product and cheese together in a bowl and microwave until hot and cheese can be mixed into the milk well.

Put Kohlrabi, chicken cubes, green beans and mushrooms in a casserole dish.

Season to taste with garlic powder, salt and pepper.

Pour milk/cheese mixture over top of everything, sprinkle with Xanthan gum or Gluc powder and stir a bit to get the thickener into the other ingredients

Cover and cook in a 375 degree oven for 30 minutes.

Uncover and cook for another 20 minutes, then cover again and cook for another 10 minutes.

Divide in half and serve or just eat the whole thing!

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 40
Calories 178

% Daily Values*
Total Fat 4.5g 7%
Saturated Fat 1.52g 8%
Polyunsaturated Fat 0.864g
Monounsaturated Fat 1.364g
Cholesterol 42mg 14%
Sodium 386mg 16%
Potassium 811mg
Total Carbohydrate 15.86g 5%
Dietary Fiber 6.8g 27%
Sugars 5.96g
Protein 20.58g

Net Carbs: 9.06g

BTW, this makes 2 servings, so sorry!!! The Nutritional Facts are for 1 serving. If eating the whole casserole, please double the calories and carbs.

[jem51]

Green Tomato Soup

Sautee chopped garlic in OO
Add chopped onion ('bout half a med onion) and continue a slow saute for maybe 10 min.
Add a couple #'s chopped green tomatoes
Add stock and water to cover and a bay leaf
After 15 min of simmering stir in some chopped ham, or polish sausage and simmer another few min.
Season w salt and pepper.

I add red pepper flakes along w the garlic.
I usually cook it in the morning so the flavor will be more full by lunch/dinner.
You can leave off the meat until you're ready to eat so maybe add a fattier sausage on UD and lean ham for DD....or eat it w/o meat.

[ouizoid]

today I made soup using my TJ's 5 cals/cup broth, some frozen veggies, some shirataki "rice" and I added about 1/4 cup walden farms bacon ranch dressing. Counting a few for the dressing, the broth and the veggies, I am thinking less than 50 calories for a huge bowlful. I loved the bacony taste!

[Dottie]

Down Day Chicken with Bread stuffing

4 oz Skinless, Boneless Chicken Breast
1 slices Wheat Light (natures own, 40 cals)
1 medium stalks Celery
1 tbsp Yellow Onions - Diced
1 second Butter Flavored Cooking Spray
1/4 tsp Spices-Poultry Seasoning
4 tbsp Chicken Broth
salt and pepper to taste
*optional: 1-2T egg substitute if you want to bake this, to enrich it further.

Toast the bread and chop into small pieces. Set aside to dry while you make the rest.
Salt and pepper the chicken breast and quickly saute in 1T broth, add more broth if needed. Cook through and set aside.
Add 1T broth and cook the celery and onions, add the remaining broth, seasoning, toast cubes, salt and pepper and toss well. Place the chicken in the bottom of a small microwave safe dish, pile the stuffing on top and spray with the cooking spray. Microwave for 1 minute to heat through - or add the egg substitute, mix then bake, uncovered, at 400f for 10 minutes to brown the stuffing.

176cals; 4g fat; 13g carbs; 4g fiber; 25g protein

[Beeb]

Originally Posted by Dottie

Down Day Chicken with Bread stuffing

4 oz Skinless, Boneless Chicken Breast
1 slices Wheat Light (natures own, 40 cals)
1 medium stalks Celery
1 tbsp Yellow Onions - Diced
1 second Butter Flavored Cooking Spray
1/4 tsp Spices-Poultry Seasoning
4 tbsp Chicken Broth
salt and pepper to taste
*optional: 1-2T egg substitute if you want to bake this, to enrich it further.

Toast the bread and chop into small pieces. Set aside to dry while you make the rest.
Salt and pepper the chicken breast and quickly saute in 1T broth, add more broth if needed. Cook through and set aside.
Add 1T broth and cook the celery and onions, add the remaining broth, seasoning, toast cubes, salt and pepper and toss well. Place the chicken in the bottom of a small microwave safe dish, pile the stuffing on top and spray with the cooking spray. Microwave for 1 minute to heat through - or add the egg substitute, mix then bake, uncovered, at 400f for 10 minutes to brown the stuffing.

176cals; 4g fat; 13g carbs; 4g fiber; 25g protein

OMG WOW, what a great idea and recipe!! Thanks Dot!!

[Dottie]

Thanks Just think, that plus a serving of green beans and a lettuce salad w/calorie free dressing will only be around 210-220 calories

[SoHappy]

Dottie, you've practically given us a Down Day Thanksgiving Dinner! Add a spicy pumpkin almond milk shake to the end of the meal, and who could tell the difference?

[Dottie]

Pat what a great idea! No deprivation on JUDDD, even on down days

[SoHappy]

Originally Posted by Dottie

Pat what a great idea! No deprivation on JUDDD, even on down days

Not once you really realize just what all you can do to put together some fabulous eats, even on modest calories.

Once I figured out some good DD meals to keep me happy on those calories, so that I could actually DO the fast, the rest fell into place.

[kris4chloe]

thanks dottie. i think i know what i am having for dinner. now i am off to defrost a chicken breast. hehe

[Beeb]

Originally Posted by SoHappy

Dottie, you've practically given us a Down Day Thanksgiving Dinner! Add a spicy pumpkin almond milk shake to the end of the meal, and who could tell the difference?

Better yet, Pat.....add Beeb's DD Pumpkin Pie for only 43 calories and add the green bean and salad idea from Dottie and we'll be "gobbling" with all DD!!

[2muchme]

Hey, where's the recipe for the DD pumpkin pie?

[2muchme]

Nevermind... found it

[E.W.]

I just made some 3 bean salad. 2 cans green beens, 1 can wax beens 1/2 can kedney
beens a medium onion 2 tea spoons of olive oil vinegar and splendia. I am sure that can be inproved on but it's ok and comes in about 10g net carbs per cup. I didn't figure the
calories but expect it should be around 60 to 70 per cup.

[Beeb]

Yesterday at the Amish Market I bought a bag of dehydrated mixed veggies. They are chopped small when re-hydrated but they pack a great deal of flavor and crunch! I decided to use these in a cup of chicken broth today and it was like having a nice veggie soup without all the cutting, chopping and simmering. The only thing I did was soak the veggies in the broth for about 20 minutes and then popped it in the micro to cook until nice and hot. A little salt and pepper and I had a great bowl of veggie soup for only...............27 calories! The veggies are 22 cals a TBS and the broth I have is 5 cals a cup! Can't beat that with a stick, if you ask me! It was like one of those "cup a soup" type produces and very filling with so much LESS calories!!

Recipe for Veggie Soup:

1 cup low cal chicken, beef or veggie broth
1 TBS Dehydrated Mixed Veggies.

Soak veggies in broth for 20 minutes, then microwave until soup is nice and hot.

Total for soup: 27 calories

[Dottie]

Linda that sounds good! And easy to keep on hand.

[Beeb]

Originally Posted by Dottie

Linda that sounds good! And easy to keep on hand.

It WAS good! I made am mistake on the cals in the veggie mixture, but I changed it on the recipe just in time, so it's 27 calories not 22 calories.

[Beeb]

Originally Posted by Dottie

Down Day Chicken with Bread stuffing

4 oz Skinless, Boneless Chicken Breast
1 slices Wheat Light (natures own, 40 cals)
1 medium stalks Celery
1 tbsp Yellow Onions - Diced
1 second Butter Flavored Cooking Spray
1/4 tsp Spices-Poultry Seasoning
4 tbsp Chicken Broth
salt and pepper to taste
*optional: 1-2T egg substitute if you want to bake this, to enrich it further.

Toast the bread and chop into small pieces. Set aside to dry while you make the rest.
Salt and pepper the chicken breast and quickly saute in 1T broth, add more broth if needed. Cook through and set aside.
Add 1T broth and cook the celery and onions, add the remaining broth, seasoning, toast cubes, salt and pepper and toss well. Place the chicken in the bottom of a small microwave safe dish, pile the stuffing on top and spray with the cooking spray. Microwave for 1 minute to heat through - or add the egg substitute, mix then bake, uncovered, at 400f for 10 minutes to brown the stuffing.

176cals; 4g fat; 13g carbs; 4g fiber; 25g protein

Hey Dot, do you think we could stuff the chicken breast with you stuffing and bake the whole thing in the oven instead of precooking the breast. It would be like a stuffed chicken breast with the stuffing cooking inside. What do you think?

[Dottie]

Yep, it works that way well -the chicken juices make it extra tasty. I'd opt for 2 slices of the bread, if your calories can handle it
oops- and another couple of tablespoons of broth so it doesn't dry out too much.

[Beeb]

Originally Posted by Dottie

Yep, it works that way well -the chicken juices make it extra tasty. I'd opt for 2 slices of the bread, if your calories can handle it
oops- and another couple of tablespoons of broth so it doesn't dry out too much.

Thanks!!!

[2muchme]

OMG!! Beeb!! Just made your chicken Bake - infact I'm eating it now - Definitely a keeper! Thank you soooo much!! Excuse me while I eat.

[Beeb]

Originally Posted by 2muchme

OMG!! Beeb!! Just made your chicken Bake - infact I'm eating it now - Definitely a keeper! Thank you soooo much!! Excuse me while I eat.

[jem51]

I've been working on a DD pudding which is just ff milk, gelatine, xanthan and sweetener.
My first batch was really good but too thin. Second was too thick and not quite sweet enough.

Then after poking around, I decided to try chia seeds. A T adds 30 cal but I'm not sure what my ratio would be per cup of milk.

I know there are some chia experts out there, what do you think? One cup to one T?

I mix my puddings up in pint canning jars so they are all measured out and ready to carry so making one serving at a time is not a big deal.

[2muchme]

Jem: Good idea on the pudding concoction, may have to experiment myself.

Has anyone who has previously been on HCG thought to bring over their recipes to JUDDD?

[ouizoid]

Pumpkin Shirataki oatmeal

2 TBS pumpkin = 10 calories
bag shirataki "rice" = 0
2 tsp pumpkin pie spice
2 TBS walden farms marshmallow dip = 0
cinnamon


mix together and heat. so yummy and filling for 10 calories

[ASHLEY2HAWAII]

Best lunch ever
DD BLT with chicken noodle soup

BLT
2 40 cal bread toasted (80)
Lettuce 1 oz (5)
Tomato 1 oz (5)
Walden farms bacon ranch dressing spread on the bread (0)
Soup
1 cup chicken broth (10)
Mirical Noodles (0)
All this for just 100 calories!

[SoHappy]

That's exactly how I make my Down Day BLT sandwiches too. Except that sometimes I very lightly toast a single slice of bread and cut it carefully into two full-sized but very thin slices, as per PenguinPower instructions. LOL

Then I make my BLT using just that single bread slice, but full sized, for just 50 calories. Or I can opt for stacking it higher with the L and the T for maybe another 10 calories.

So just another option.