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Old 06-10-2009, 06:35 AM   #1
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Medi-Friendly Dinner Recipes

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Old 06-10-2009, 10:27 AM   #2
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McBoo's Spicy Thai Chicken

Boneless Skinless Chicken Breast
Garlic Thai Chilli Paste
Sugar Free Davinci Gourmet Coconut Flavored Syrup
Walden Farms Peanut Spread (Or other medi legal peanut spread product)
College Inn Fat-Free/Low Sodium Chicken Broth

Coat skillet with butter flavored Pam and cook boneless skinless chicken breast over medium heat.

When chicken breast are thoroughly cooked remove from pan.
De-glaze pan with fat-free/low sodium chick broth.
Whisk in skillet 2 tablespoons of peanut spread, 1/2 cup davinci gourmet sugar free coconut syrup and garlic thai chilli paste to taste ( a little goes a long way very spicy).

Return chicken breast to skillet and turn a few times to coat chicken breast.

Plate chicken breast and either serve remainder of sauce over chicken or on the side. You can also use the sauce on your medi legal veggies.

Enjoy.

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Old 06-10-2009, 10:28 AM   #3
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Teacherdli's Grilled Chicken Parmesean

Grill boneless/skinless chicken breast with some Italian seasonings/garlic while preheating oven to 350

Sautee mushrooms in Butter Spray Pam (or Olive Oil Pam) and McCormick Italian seasonings - set aside

When chicken is done, cover each with about 1/2 tbsp to 1 tbsp of sugar free spaghetti sauce, (I add 2-3 slices of turkey pepperoni for flavor), some of the sauteed mushrooms, sprinkle on some fat free mozzarella and some fat free parmesean / Season to taste with McCormick Italian Seasonings and Garlic

Bake 10-15 minutes (unitl cheese melts)

*Note - I actually slice the chicken breasts in half after cooking (making them less thick) before putting the ingredients on top. I toss back on the grill for a minute to finish off the bottom.
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Old 06-10-2009, 10:29 AM   #4
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Teacherdli's Grilled Chicken Ceasar in Mushrooms/ Onions

Sautee chunks of skinless chickn breast, onions & mushrooms in a covered wok (this creates a juice from the onions)

When chicken looks done, transfer everything to a frying pan in small amounts so you can fry up the ingredients (browns up the veggies and chicken)

Spray Olive Oil Pam on everything while it's cooking, season with McCormick Onion and Garlic flavors, squirt Ceasar Dressing salad spritzers onto everything a few times & stir (repeat this about 3-4 times) (the dressing gives the chicken a little bit of a tangy flavor but doesn't change the taste of mushrooms/onions)
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Old 06-10-2009, 10:30 AM   #5
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Susie's Eggplant Parmesan

1 Large Eggplant
1 Jar Carb-Sense Vodka Pasta Sauce
2 cup fresh mushrooms sliced
crushed garlic
10-12 oz mozzarella cheese
1/3 c. parmesan cheese

Slice and peel Eggplant (1/4 \" slices)
Spray teflon pan with Pam and sauté eggplant on both sides until lightly browned. Sauté mushrooms with a little bit of crushed garlic until mushrooms are golden.


Spread thin layer of pasta sauce in bottom of 13\"x9\" baking pan and layer eggplant, mushrooms, sauce, mozzarella cheese, top last layer with parmesan then mozzarella.


Bake at 375 degrees for 30 minutes or until bubbly and cheese is melted and browning.
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Old 06-10-2009, 10:33 AM   #6
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Phyllis' Pork Tenderloin

A juicy slow-cooked pork tenderloin meal perfect for the Acute Phase of the Medi-Weightloss Clinics® Program.

My friend did try this one and enjoyed it

Ingredients
2 pounds pork tenderloin
1 packet dry onion soup mix
1 cup water
3/4 cup red wine
3 Tbsp minced garlic
3 Tbsp Kikkoman® Lite Soy Sauce
1 tsp ground black pepper
Directions
Place the pork tenderloin in a crock pot and pour the contents of the soup packet on top.
Pour water, wine, and soy sauce over the top. Turn the pork to coat evenly.
Spread the garlic over the top of the pork and sprinkle with pepper.
Cover with lid and cook for 4 hours on low heat.
Serve with the cooked liquid on the side.
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Old 06-10-2009, 10:38 AM   #7
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From the Medi Clinic - Low Carb Mexican Meatloaf

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Old 06-10-2009, 10:39 AM   #8
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From the Medi Clinic - Spicy Chicken

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Old 06-10-2009, 10:40 AM   #9
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From the Medi Clinic - Holiday Baked Ham

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Old 06-10-2009, 10:44 AM   #10
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Baked Chile Rellenos

Check out Recipes for Eating Low for some really great low carb, low cal recipes. The recipes are on video as well as written. Here is just one of them...

Recipe:
• 1 lb chicken breasts
• 8 TB shredded cheese (I used mexican blend)
• 4 poblano peppers
• 4 TB salsa
• sour cream, guacamole, or other garnishes as desired

Boil water in a pot and add chicken breasts. Simmer for 20 minutes or until chicken is done. While chicken is cooking, put peppers on a baking sheet and broil for 5-10 minutes until the skin is blistered. Take peppers out of oven, put on a plate, and cover with tinfoil or put them in a paper bag for a few minutes. Shred the chicken with two forks. Using latex gloves (or other hand protection as desired), peel the skin off the peppers. The skin should peel right off. If some is left on, it's ok.

Preheat oven to 350 degrees. Carefully make a slit in each pepper and scrape out the seed pod and any seeds. Rinse briefly with water if necessary. Lay each pepper on a baking sheet. Add 4 oz of chicken (a handful), 2 TB of cheese, and 1 TB of salsa onto each pepper. Roll up the pepper with the seam side down. Bake for 10 minutes until the cheese is melted. Serve with your choice of garnishes.

Servings: 4 Preparation time: 20 minutes Cooking time: 10 minutes

Nutrition:

Amount Per Serving
213.5 cal/ 7g fat/ 5.5g carb/ 1g fiber/ 31.5g protein
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Old 06-10-2009, 10:45 AM   #11
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Teacherdli's Alfredo & Vegetable Orzo Casserole

1 package Shirataki Orzo Pasta
4 cups frozen broccoli (thawed) or frozen broccoli & cauliflower mix
1/2 finely chooped onion
(can also add in mushroom, other veggies? CHICKEN??)
1 jar WF Alfredo sauce (this is sweet so I added some Italian herbs, garlic, and pepper)
herbs to season

Spray slow cooker container with butter-flavored cooking spray. In prepared container, combine any vegetables (chicken??) add alfredo sauce. Mix it well to combine. Cover and cook on low for 4 to 6 hours. Mix well with Orzo that has been properly rinsed and dried (again website suggests you can boil orzo for 3-5 minutes and re-drain and dry).

Another recipe. Adding in the chicken, mushrooms was my idea..what I will do when I finally try (I probably won't use onion). Also, the note by Alfredo Sauce is mine as I did this the one time I tried this sauce. I might add some fresh tomato too after cooking, but before serving. I would probably top with parmesean also.
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Old 06-10-2009, 10:46 AM   #12
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Teacherdli's Crustless Pizza Hamburger Pie

1 lb. lean hamburger (I use the 96/4 that's 150 cals for 4 oz)
mushrooms
turkey pepperoni
FF mozzarella cheese
RF parmesean cheese
SF spaghetti sauce
garlic powder
Italian seasoning
Butter pam
Olive Oil pam

Preheat oven to 350

Mix hamburger, some parmesean, garlic powder, and Italian seasonings anf form hamburger into one big ball, then press out flat into a glass baking dish (I used a 9 x 11 pan but didn't press meat out so flat it filled pan...room at each end was left.) Bake 20 minutes, drain off fat ...or do what I did which was move the cooked meat to a cookie sheet and dab liquid off meat with a paper towel.

While meat is cooking sautee mushrooms in butter pam and Italian herbs.

Over cooked meat, spread on SF spaghetti sauce, sauteed mushrooms, turkey pepperoni and then cover with FF mozarella and RF parmesean cheeses. I sprinkled a little garlic powder & Italian seasonings on ingredients before adding cheese.

Optional - I sprayed Olive Oil Pam over top of everything since I usually put olive oil on my pizza.

Bake for 9-10 minutes at 350.

I tried this tonight and it was great!
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Old 06-10-2009, 10:46 AM   #13
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Susie's Crab Cakes

1/2 Cup Best Foods Light Mayonaise or FF Mayonaise
1/3 McCormick Old Bay Crab Cake Classic Mix
1 egg or 1/4 cup eggbeaters
1 pound Blue Star Lump Crab Meat

Mix mayonaise, crab cake classic mix and eggbeaters together until well blended. Then toss in crab meat so as not to break apart the lumps. Form into 6-8 crab cakes and broil on cooking stone about 4-5 minutes on each side.

For 1 (of the 6 crab cake recipe and using light versus ff mayo, and eggbeaters):
115 calories, 6g fat, 4.5g carbs, 12g protein

Being originally from Maryland, I love crab cakes and have made these for years. These crab cakes are better than the restaurants as they are meaty and don't have all the breading. If you love Maryland crab cakes you will love these.
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Old 06-10-2009, 10:48 AM   #14
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Susie's CAMARON POBLANO ASADA

• 1 long strip skirt steak
• shredded cheese (I used mexican blend)
• 2 poblano peppers
• 8 pre-cooked shrimp, chopped into small pieces
• 3 cilantro bouillon cubes
• 3 chipolte bouillon cubes
• 1 tsp paprika
• 1 tsp onion powder
• Goya Cilantro Cooking Base (from BJ’s)

Roast peppers by putting them on a baking sheet and broil for 5-10 minutes, turning frequently, until the skin is blistered. Take peppers out of oven, put on a plate, and cover with tinfoil or put them in a paper bag for a few minutes.

Crush 3 of the cilantro and 3 of the chipotle cubes and mix together with paprika and onion powder. Set a small amount of the seasoning mix aside. Use the remainder as a rub on the steak. Grill steak, leaving it slightly under done as later you will be baking it for another 15 minutes.

Remove the skin from the peppers, then slit each pepper and scrape out the seed pod and any seeds. Rinse briefly with water if necessary. Lay each pepper on a baking sheet. Fill each pepper with cheese and shrimp pieces. Sprinkle lightly with remaining cilantro and chipotle seasoning mix.

Butterfly the skirt steak so that it becomes 2 thin strips. Place each of the cheese stuffed peppers on the steak strips and roll the steak around the pepper. Bake in 350 degree oven for 15 minutes. Before serving spoon Goya Cilantro Cooking Base over steaks.

Servings: 2
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Old 06-10-2009, 10:49 AM   #15
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Teacherdli's Chicken Parmesean Ranch

thin sliced boneless, skinless chicken breasts
egg whites
1 packet dry ranch dip (buttermilk version is 0 cals)
reduced fat parmesean cheese
Pam (either butter or olive oil)

mix in a bowl parmesean cheese and dry ranch (I think about a cup of cheese)
preheat skillet coated with Pam (and preheat oven to 350)
dip chicken in egg white, then coat with parmesean ranch mixture
quick fry chicken in skillet evenly cooking each side
finish chicken in oven for about 20 minutes

chicken is very flavorful and moist...such a good "fried" chicken
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Old 06-10-2009, 10:50 AM   #16
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Jeffery's Girl's Sunshine Chicken

Ingredients:
1 package (3 oz.) sugarfree lemon-flavored gelatin
4 Tablespoons butter, melted
2 Tablespoons prepared mustard
1 teaspoon garlic salt
4 large boneless skinless breasts halves
3 Tablespoons thinly sliced almonds

Preheat oven to 350°F.

In a small bowl combine gelatin, melted butter, mustard, garlic, salt and pepper. Brush over both sides of the chicken breasts and place in an ungreased baking dish. Sprinkle almonds on top of chicken. Cover and bake at 350°F for 20 to 25 minutes. Basting once. Bake uncovered for 15 minutes longer or until done.

Makes 4 servings, 1 carbohydrate gram per serving.
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Old 06-10-2009, 10:51 AM   #17
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Teacherdli's Not So Quick & Easy Miracle Noodle Lasagna

Miracle Noodle Lasagna Noodles (rinse, cut up, and pat dry)
Sauce (made me own as above)
FF Ricotta (seasoned to taste)
Turkey Pepperoni
FF Mozzarella Cheese
RF Italian Cheese
RF Parmesean
Mushrooms (sauteed in pam and italian seasonings)
Can add hamburger or tukery burger also

Layer ingredients above as you would when making lasagna, bake in preheated 400 degree oven for 15 minutes

*I made mine in a bread pan since I was making a small amount. Definitely cut up lasagna noodles before making since they are hard to cut after cooked.
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Old 06-10-2009, 10:58 AM   #18
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General Tsao's Chicken-From Mediliving- Volume 3

Submitted by Phyllis

3/4 Cup Chicken broth-99% fat free
2tbsp. Splenda
2tbsp. soy sauce
1tbsp white vinegar
1/2 tsp. grated fresh ginger
2 green onions chopped
2 fresh garlic cloves
1/2 red chili pepers flakes, crushed
1 LB chicken

1.In a medium bowl, whisk together the broth, splenda, soy sauce, vinegar, and ginger. Set aside
2.Cut chicken into 2 inch pieces and set aside
3.Spray a wok or large skillet with Pam cooking spray and place over meduim heat
4.Add broth mixture, onions, garlic and red pepers flakes. Cook for 2 minutes
5. Add chicken and cook until brown or about 5 minutes
6.Add remainder of sauce and simmer until sauce slighly thickens and chicken is cooked thoroughly or about 3 minutes

Nutrition Facts
Servings-4
Calories-140
Fat-1.5g
Carbs3g
Protein 27g
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Old 06-10-2009, 10:59 AM   #19
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Cdhand5's Cheeseburger Pie

1lb extra lean ground turkey
1 cup Nonfat Cottage Cheese
1 Egg
1/2 Cup Chopped Onion
1 Clove Garlic (chopped)
3/4 Cup Kraft FF Shredded Cheddar Cheese
2 Tbsp Worcestershire Sauce
1/4 cup water
Dill pickle slices
4 Slices of Tomato


Directions

Preheat oven to 350
Brown Turkey Onion & Garlic in a pan
Add preferred spices to spice up your turkey if needed to your own taste
Mix Worcestershire Sauce in with turkey mixture
In a separate bowl, mix cottage cheese with egg
Pour turkey mixture into pie pan
Pour Cottage Cheese mixture over turkey
Top with Shredded Cheddar Cheese
Add pickle slices
Then place Tomato Slices on top and bake at 350 for 30-40 minutes.

Remember, you may or may not want to use tomato as it does add some carbs and does contain sugar but is a nice touch for the burger.
Please feel free to post adjustments if you need to....trial and error here...lol
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Old 06-10-2009, 11:02 AM   #20
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Cdhand5's Oven Fried Tilapia

Ingredients

4 four oz. tilapia filets (1 lb)
3 egg whites
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. cajun seasoning
1 tbsp. grated parmesan cheese


1 1/2 c. Fiber One cereal (finely ground) or oven fry breading (less fiber)
Kraft Fat Free Calorie Free Butter Spray



Directions

Preheat oven to 400 degrees.
In one bowl, whip egg whites until somewhat frothy.
In another bowl, combine Fiber One, cheese & all the seasonings.
Dip each filet first in the egg whites & then coat evenly with Fiber One.
Spray a cookie sheet with butter spray (only the area where fish will be laying), then spritz top of the fish as well.
Bake 8-10 minutes on 400 until fish flakes easily with a fork. Do not overcook.
Crispy like fried without all the fat/calories.
Makes 4 - 4oz portions

Number of Servings: 4

Note: the Fiber One does have carbs so you may want to reduce (or leave off) the amount depending on where you are at in your program. The recipe above is....the carb count would be 21 carbs w/the Fiber one and 174 calories and 2grams of fat per filet.

I have made this many times in the past and cut the Fiber One in half and it still tasted good...nice and crunchy like true fried fish!
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Old 06-10-2009, 11:03 AM   #21
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Jo's Grilled Salmon with Mustard Sauce

Grilled Salmon with Mustard Sauce:

Salmon is an excellent source of heart-healthy omega-3 fatty acids. Choose wild-caught Alaskan salmon to avoid contaminants common in farm-raised fish.
Here is simple grilled salmon dressed up with a strongly flavored sauce that complements the natural oiliness of the fish. And unlike many sauces recommended for fish, this one is very low in fat.

Ingredients:
4 salmon fillets (about 6 ounces each)
1 lemon, cut in half

Salt and freshly ground black pepper to taste

SAUCE
1/2 cup Dijon mustard
1 teaspoon extra virgin olive oil
3 tablespoons chopped fresh dill, or1 tablespoon dried dill
1 handful chopped fresh basil

Instructions:
1.Rinse the fillets under cold running water and pat them dry. Squeeze the juice from 1/2 lemon over the fillets, then season them with salt and pepper.

2.Preheat grill or broiler.

3.Meanwhile, prepare the sauce: Whisk together the mustard, olive oil, and dill in a small bowl. Add the basil and the juice from the other 1/2 lemon, mixing well.

4.Grill the fish on high heat or broil until desired doneness, but do not overcook. Spoon the sauce over the fish and serve immediately.

Here is the nutritionaL breakdown:
Serves 4

Per serving:
Calories 236
Fat 8.5 g
Saturated fat 1 g (32% of calories from fat)
Protein 36 g
Carbohydrate 3 g
Cholesterol 88 mg
Fiber 1 g


(I make the servings 4 oz each, and do not use salt..)


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Old 06-10-2009, 11:06 AM   #22
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Califlower Crust Pizza

Submitted by abitless

All local and gluten-free

For the crust:
1 egg
1 cup cooked, mashed cauliflower
1 cup grated mozzarella
Optional: herbs or seeds. The original creator of this recipe used fennel, oregano and basil. I kept it plain and focused on the toppings.
Optional: olive oil, black pepper

Preheat the oven to 450 degrees. (Mine was at 500 and worked fine; I was sharing the oven with other pizzas.)

Cook cauliflower until it’s soft. Use whatever method you prefer: steam, boil, roast, pressure cook, whatever. Mash it up with a ricer. Mix in egg and mozzarella.

Grease a baking sheet or line with parchment paper. If using a pizza stone, cover it in aluminum foil and then put down parchment paper. Spread out your dough batter about 3/4 inch thick and eight or nine inches wide. (I doubled the batter but still baked it as two separate batches.) Let it brown, about 12-15 minutes.

Take it out and cover it with your toppings. Bake again until crust edges brown further and cheese on top melts. Serve hot.
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Old 06-10-2009, 11:08 AM   #23
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Robyn's Modification to Cauliflower crust Pepperoni Pizza

Ingredients

Preheat oven: 500 F

Crust:
8 Cups cooked Caulflower
2 Eggs
2 Cups Light Mozzarella Shredded Cheese
1 TBSP Garlic Powder
2 TBSP Italian Seasoning

With a stick blender mix the above ingredients until smooth.

Spray Olive Oil spray on 2 round pizza trays.

Divide cauliflower mixture evenly onto oiled pizza trays. Softly spread out mixture to about 3/4 of an inch thickness throughout, try to make the center a little thinner.

Bake crusts for 30 minutes or until golden brown.

Let cool.

Preheat Broiler
Toppings:
1 pillow pack of Turkey Pepperoni
1 Cup Light Mozzarella Shredded Cheese
1 Cup Ricotta Fat Free
1 Can Fire Roasted Tomatoes
1 small can chopped black olives
4 Greek peppers chopped
1/4 cup chopped onions
1 Cup mushroom pieces - drained

Cook onions and mushrooms until tender.

Start with the tomatoes and divide evenly over crusts, then pepperoni, onions, mushrooms, olives and mozzarella. Divide Ricotta cheese evenly between pizzas by placing teaspoon dollops around pizzas. Sprinkle some grated parmesan cheese on each pizza.

Place under broiler until cheese is melted and slightly browned.

Garnish with fresh chopped Basil, oregano and parsley.

Slice each pizza into 6 slices and enjoy.

Servings 6
Nutritional Info
Fat: 16.8g
Carbohydrates: 15.3g
Calories:320.9
Protein: 29.5g

Variations:
My husband used tomato sauce by just drizzling a little bit on top and it made it more saucy.

The next time I make it I am going to try some turkey sausage as I am not sure I am a huge fan of the turkey pepperoni.
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Old 06-10-2009, 11:09 AM   #24
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CurleyQ's Creamy Garlic & Herb Chicken w/Broccoli

1 wedge Laughing Cow light garlic and herb cheese
1/2 cup steamed broccoli
3oz pre-cooked chicken breast - sliced or cubed

Combine broccoli and chicken in a microwave safe bowl. Break up the wedge of cheese into five or six pieces and place around the top of the broccoli & cheese. Microwave for approx. one minute and mix well.

165 calories/6g carbs/2g fat

I was playing around with this tonight and was pretty happy with it. I like the creaminess of the cheese. Kind of feels like you are eating something fattening, but you aren't. You could probably even mix it in with miracle noodles, but you would need another wedge of cheese. I will try that next time.
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Old 06-10-2009, 11:11 AM   #25
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Susie's Chicken Picatta

2 Thinly sliced chicken breast pieces (about 3-4oz each when cooked)
2 T Olive Oil
1 T crushed garlic
½ cup chicken broth
½ lemon
1 T almond flour
1 T Crispy Bake and Fry Coating Mix
2 T Capers
¼ Cup Gourmet Mushrooms
1/3 Cup Artichokes chopped
¼ Cup Diced Tomatoes
1 package of Miracle Noodles

Coat pan with olive oil and add garlic. Pan fry chicken until done and slightly seared on both sides.

In a separate skillet add chicken broth, lemon juice, almond flour and Crispy Bake and Fry Coating Mix. Let the mixture cook down a little bit. Then add the remaining ingredients. If there is not enough juice, pour a little bit of the juice from the canned tomatoes in. Let sit on low heat.

Rinse, soak, drain and dry noodles. Heat in microwave 45-60 seconds. Spray with butter spray and season lightly with Johnny’s Garlic Seasoning. Put chicken on top of noodles and spoon vegetable mixture over the chicken.
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156 calories/ 7g fat/ 4g carbs/ 1g fiber/ 20g protein
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Old 06-10-2009, 11:12 AM   #26
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WOE: Medi-Weightloss
Start Date: November 20, 2008
Robyn's Smoked Salmon

This is not a quick recipe but really good especially if you are not a real salmon fan, like me.

3 lb Salmon filet with skin on
1tbsp splenda
1tbsp garlic powder
1tbsp onion powder
2tbsp Emeril's Essence (or similar seasoning, whatever you like really)
1/4 cup Crystal Hot Sauce (again whatever brand you like)
1/4 cup Extra Virgin Olive Oil

To make marinade: Mix all ingredients except salmon in a bowl.
Place salmon filet on 2 layers of aluminum foil and brush marinade heavily over salmon
In a smoker or very low heat on a grill place salmon and don't cover but bring sides of the foil up to make like a shallow bowl (keep heat around 250)
Baste salmon with marinade every 30 minutes or so
Smoke for about 2 hours or until you think it looks done.

Serve by removing salmon from skin. This is great with roasted veggies.

Nutritional Info:
Serving Size 6 oz
Calories 297
Fat 24g
Carb 0g
Protein 40g
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Old 06-10-2009, 11:13 AM   #27
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Robyn's Spinach Parm Stuffed Chicken Breasts

Ingredients:
4 Boneless Skinless Chicken breasts with a pocket cut into the thick side
1/4 Cup Fat Free Ricotta
1/4 Cup Fat Free Mozzerella cheese shredded
1/8 Cup Reduced Calorie Grated Parm
1 Egg
3 Roma tomatoes seeded and finely chopped
1 10 oz package chopped spinach - defrosted and squeezed dry
3 cloves of garlic minced
salt and pepper to taste
A handful of chopped fresh oregano, basil and parsley

Procedure:
Preheat oven 350
Salt and pepper the chicken breasts
Mix together all the ingredients
Stuff equal portions of the cheese mixture in the breasts
Place stuffed chicken breasts on a baking sheet sprayed with Pam
and spray a light coating on the breasts to help them brown
Loosly cover the chicken with foil and bake for 60 minutes or until the chicken is done, remove the foil during the last 15 minutes or so.

I served this with Miracle Fettacine Noodles and Ragu Light Sauce for my family.

Nutritional Info (Chicken breast, not with the Ragu Sauce):
Servings: 4
Calories: 314
Fat: 3g
Carbs 8g
Protein: 62g
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Old 06-10-2009, 11:14 AM   #28
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Robyn's Oven Baked Fish Filets

1 lb Fresh Grouper (or whatever you like, just get a fish that has a large firm filet like Grouper)
1/2 Cup Fat Free Sour Cream
2 tbsp Dion mustard
2 tbsp reduced calorie Grated Parm
A handful of fresh chopped parsley, oregano and basil

Procedure:
Preheat oven to 450
Place fish in a large baking sheet with low sides and cover loosely with foil
Bake fish for about 10 minutes or until done (Filet will flake easily with a fork)
Drain the liquid off the fish
Combine the rest of the ingredients EXCEPT THE PARM and spread heavily over the Fish
Sprinkle the Parm over the covered fish
Broil uncovered until the Parm is brown and bubbly

Served this with Roasted Zuchinni and Yellow Squash

Nutritional info for Fish (not the veggies):
Serviings: 4
Calories for 5 oz: 235
Fat: 7g
Carbs: 3g
Protein: 38
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Old 06-10-2009, 11:15 AM   #29
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Robyn's Pork Rind Oven Fried Fish

Ingredients:

1 lb Grouper or similar large firm filet fish
1/4 Cup Egg Whites
2 Tbsp Reduced Calorie Grated Parm
Approx 20 pork rinds ground to a fine powder
2 Tbsp fresh Parsley chopped
salt and pepper to taste

Procedure:
-Preheat oven 450
-Rinse and dry Grouper filets and cut into 1" x 2" strips
-Dip in egg whites
-Then roll in Parm, Parsley, salt and pepper and Pork Rind Mixture and coat evenly
-Spray a cookie sheet lightly with Pam Olive Oil and place coated filets on sheet
-Lightly spray the tops of the fish with Pam Olive Oil
-Bake 10 minutes or until flakey

I served this with oven roasted asparagus and a salad for my family

Nutritional Info for 5 oz serving of Fish:
Calories 184
Fat: 5g
Carbs: 1g
Protein: 32g
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Old 06-10-2009, 11:15 AM   #30
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Nikki's Baked Chicken and Mushrooms

3 lbs Frozen Boneless Skinless Chicken Breast
1 1/2 lbs mushrooms ( I use a mix of white button and baby portabella)
1 medium onion (yellow, white, sweet or red - whatever you like)
Olive Oil
Black Pepper
Dry seasonings - I use Italian mixture mostly
Garlic Powder
Grated Parm - good old in the plastic bottle (If I am going "greek" I use Feta)
Added some Paprika tonight

Basically - play around with the seasonings!

If the chicken breasts are thick slice them in half.
Drizzle olive oil in the bottom of a casserole dish and add a little of all of your seasonings and cheese. Now a layer of chicken a little rough chopped onion and some of the rough chopped mushrooms. Now repeat the oil, seasoning and cheese. Finish with onions, mushrooms, oil, seasoning and cheese.
You can make this ahead put in the fridge (covered of course) overnight and cook the next day for dinner.
Bake (uncovered) at 375 degrees for about an hour.

We usually have a little of everything with a little salad or veggie for the first meal. I separate everything into separate containers; use a little onion and mushrooms in eggbeaters for breakfast. Some chopped chicken fora quick cold chicken salad.

The broth that comes out of this is SOOOO Good! Look for the quick soup recipe in the recipe thread! yummy!
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