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Old 06-10-2009, 06:36 AM   #1
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Medi-Friendly Snack Recipes

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Old 06-10-2009, 12:05 PM   #2
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Susie's Homemade Bread and Butter Pickles

4 cups unpeeled cucumber
1 medium onion
1 ½ tsp salt

Cover and let stand in refrigerator for 3 hours. Drain and set aside in quart size plastic

Heat together:
18 packets or 3/4 cup Splenda (Truvia will not work, it reacts strangely with vinegar)
½ c vinegar
1 tsp celery seed
1 tsp mustard seed

While warm, pour over cucumbers and onions. Cover and refrigerate over night.
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Old 06-10-2009, 12:06 PM   #3
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Stuffed Mushroom Caps

Mushroom Caps (hollowed)
Parmasean Cheese
Garlic Salt
1 Pack Fat Free Cream Cheese

Hollow the mushroom caps and fill with cream cheese mixture (cream
cheese, 3/4 cup parmasean cheese, and 1/2 tsp.garlic salt - add more to taste)
Bake for 20-25 minutes at 375* and enjoy !!!!
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Old 06-10-2009, 12:11 PM   #4
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Jo's Asian Gingered Almonds

Ingredients
2 tsp Butter, unsalted
1 fl oz Seasoning, Liquid Aminos (Bragg's)
1 tsp ground ginger
1 cup slivered almonds

Instructions
1 Preheat oven to 350F.
2 Combine butter, Bragg's Liquid Aminos, and ginger in a microwave safe bowl and microwave on high for 30 seconds or until the butter is melted.
Blend well.
3 Spray a shallow baking sheet with nonstick spray and spread the almonds evenly on it. Place in oven and bake for 12 to 15 minutes, stiring occasionally, until lightly golden.
4 Pour the seasoned butter mixture over the almonds, and stir. Bake for an additional 5 minutes, then cool.
5 Store in an airtight container in a cool, dry place.

These are great by themselves or in combination with other foods.

Nutritional Information

Makes 16 servings. Here is the data per serving

Calories: 43.2
Total Carbs: 1.5g
Dietary Fiber: 0.8g
Total Fat: 3.8g
Protein: 1.4g
Sodium: 81.7mg
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Old 06-10-2009, 12:13 PM   #5
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Cdhand5's Healthy Garlic Ranch Dip for veggies

Ingredients

1 packet ranch dressing powdered mix
16 oz (half large tub, 2 small containers) plain lowfat (or FF) yogurt
1 tsp dried minced garlic (can use onion instead)


Directions

This is so easy it seems too perfect:
Mix the ingredients together, chill for about half an hour before serving for blending of flavors.


Number of Servings: 16

Nutritional Info (for lowfat yogurt)
Servings Per Recipe: 16
Amount Per Serving
Calories: 23.6
Total Fat: 0.5 g
Cholesterol: 1.8 mg
Sodium: 155.7 mg
Total Carbs: 2.1 g
Dietary Fiber: 0.0 g
Protein: 1.5 g
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Old 06-10-2009, 12:14 PM   #6
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Jeffery's Girl's Favorite Celery Dip

2 tablespoons Pace Picante sauce mild or hot for a kick.
2 tablespoons Fat Free Cream Cheese
celery*
Combine with a fork until smooth.
40 calories-0 fat -4 carbs

*Celery is not included in nutrition count
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Old 06-10-2009, 12:16 PM   #7
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Jeffery's Girl's Crab Spread

2 oz. Blue Star crab meat (Walmart seafood area ,comes in 6 oz package)
1 Tablespoon Heinz one carb ketchup
1/2 teaspoon horseradish
Mix ingredients together and serve with celery or on lettuce leaves.
Makes one serving
50 calories and 1 carb per serving
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Old 06-10-2009, 12:18 PM   #8
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Susie's Crispy Turnip Fries

8 med. turnips
Seasoning to taste*

Preheat oven to 425 degrees F. Pare and cut turnips into 2 1/2 x 1/2 inch sticks.

Place strips on paper towels and salt generously to bring the water out of the turnip strips. Let sit for 10 minutes. Dry strips with paper towel and place on an oven safe cookie rack and set rack over cookie sheet. Spray with strips with Pam. Bake 30-40 minutes or until turnips are tender and golden. Season to taste*. Great with low carb ketsup. Makes 8 servings.

Each serving provides 1V, 31 cal, 2g prot, 1g fat, 5g carbs


*Seasoning options : salt, bbq seasoning, parmesan cheese and onion powder, old bay, lemon pepper.
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Old 06-10-2009, 12:20 PM   #9
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Homemade Beef Jerky, submitted by Jo

SERVES 15

Ingredients
4 lbs london broil beef or flank steaks
2 teaspoons black pepper
2 teaspoons chili powder
2 teaspoons garlic powder
2 teaspoons cayenne pepper, more if you like it hot
2 teaspoons onion powder
1 teaspoon liquid smoke
1/4 cup low sodium soy sauce
1/2 cup worcestershire sauce
1/2 cup hot sauce

Directions
1.Trim all fat off meat.
2.Cut steak in to 4 inch strips.
3.The steak should be about 1/2 inch thick.
4.It's easier to cut meat partially frozen.
5.Pound meat lightly, you don't want it too thin.
6.Add all ingredients in a large bowl.
7.Mix well.
8.Cover and refrigerate overnight (8 hrs).
9.Line cookie sheets with tin foil.
10.Place steak strips on sheets, don't overlap meat.
11.Set oven at lowest temperature. (150-175°F).
12.Bake six hours, turning after three hours.
13.Jerky is done when meat is dried out, depending on your oven.
14.Worth the wait

Nutritional data:

Serving Size 1 (144g)

Recipe makes 15 servings

I plugged all the ingredients into My Daily Plate using Laura's Lean Beef Flank Steak which you can get at Target. The totals came out as follows:

Servings/ Cal/ Fat/ Sodium/ Carbs/ Fiber/ Protein/
15/ 2459/ 80g/ 8,280/ 42g/ 2/ 390
1/ 164/ 5g/ 552/ 2g/ 0/ 26

Of the 164 calories per individual serving, 150 is from the flank steak and 14 calories from the other ingredients.

Last edited by SDC2; 06-10-2009 at 12:24 PM..
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Old 06-15-2009, 08:57 AM   #10
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Creamy Curry Dip

Curry Dip

Serves: 8

Nonfat yogurt and low-fat mayonnaise make this creamy dip a good addition to any veggie plate.

INGREDIENTS
1/4 cup low-fat mayonnaise
3/4 cup plain nonfat yogurt
2 teaspoons tarragon vinegar
1/8 teaspoon thyme
1/2 teaspoon curry powder
2 teaspoons chili sauce

DIRECTIONS
1. Combine all ingredients and chill in refrigerator for at least 3 hours.
2. Serve with crisp raw vegetables.

NUTRITION INFO
(per 2-tbsp serving)
Calories: 19.4
Fat: 1.2 g
Carbohydrates: 1.4 g
Protein: 0.7 g
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Old 06-18-2009, 09:35 AM   #11
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Spicy Almonds

Spicy Almonds
Serves: 4

If you're looking for a unique snack for work, these almonds make a perfect portable alternative.

INGREDIENTS
1 cup almonds
1-1/2 teaspoons canola oil (I substitute Pam cooking spray for the oil)
1/2 tablespoon paprika
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1 teaspoon garlic powder
Dash fresh ground pepper

DIRECTIONS
1. Roast almonds in oil (Pam spray), stirring frequently in a skillet over medium low heat until slightly browned and crispy.
2. Toss nuts with spices until evenly covered.
3. Spread out on aluminum foil to cool completely and then store in an airtight container.

NUTRITION INFO (per serving)
Calories: 223.9
Fat: 19.9 g
Carbohydrates: 7.5 g
Protein: 7.7 g

The original recipe callsfor garlic salt,and I substituted garlic powder, I use Pam cooking spray instead of canola oil, so I know that will change the numbers on both the fat/calorie/carb count, lowering them.
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Old 07-23-2009, 05:06 PM   #12
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Summer Cucumber Salsa

Summer Cucumber Salsa

A new twist on salsa, great for using cukes from the garden in the summer!

20 Minutes to Prepare and Cook

Ingredients
3 medium-large cucumbers
3 small-medium tomatoes
1 green bell pepper
1/2 cup red onion
2 jalapeno peppers
2 Tbsp minced cilantro
2 Tbsp minced fresh dill
3 squeezes of lime juice (either from wedges or a lime-bottle)

Directions
(20 minute prep-time is for chopping up all the ingredients.)

Peel cucumber (if desired-you can leave the peel on if you prefer- I usually do, or at least leave some of it). Remove seeds from cucumber and discard, and chop remaining cucumber flesh into small pieces.
Remove seeds from tomatoes and discard. Chop remaining flesh into small pieces.
Remove seeds from bell pepper and discard. Chop bell pepper into small pieces.
Remove seeds from jalapeno peppers and chop into very small pieces (or mince).
Chop red onion into small pieces.
Mince cilantro and dill.

Combine all chopped veggies in a large bowl.
Add cilantro and dill and mix together well.
Add a few squeezes of lime juice and mix together again.

Number of Servings: 6


Nutritional Info

Servings Per Recipe: 6

Per Serving
Calories: 44.4
Total Fat: 0.5 g
Cholesterol: 0.0 mg
Sodium: 9.4 mg
Total Carbs: 9.8 g
Dietary Fiber: 2.5 g
Protein: 2.0 g

This would work as a topping perhaps for hamburgers or chicken, even pork.

This recipe was found on Spark People.
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Old 08-01-2009, 06:47 AM   #13
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Hey I found Crystal Light Popsicle at Walmart. They are only 15calories 0 Fat and 4g of Carbs. They have different flavors. They actually taste pretty good.
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Old 09-23-2009, 02:23 PM   #14
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Costco has little tiny brie cheeses, individually wrapped. One of my favorite things to bring to a party is softened brie with fig jam on top covered in spanish (marcona) almonds. Costco has these almonds and my mom love nuts, so we got them ( Mainly because I only wanted half the can for the weeks ahead. I don't need the WHOLE thing)

So my recipe (Melissa's Melted Brie) Is this:

Melt the brie for 20 seconds in the microwave, add several chopped grapes (7 grapes is 1/2 a medi serving), topped with almonds ( I use 10 which is 100 cals). I make sure to get an almond, grapes, cheese in every bite! It is so fantastic!

Each brie is 70 cals
Grapes 30 (for 7)
Marcona almonds 100 (for 10)
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Old 10-16-2009, 12:39 PM   #15
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Almond Thins

Almond Thins
(not sure where this orginated, but a friend of mine posted on another board I frequent)

1 cup almond flour or meal
1 packet of Splenda
1 egg white
pinch of salt, garlic powder, & onion powder

Preheat oven 325. Mix ingredients well. Place mixture onto a well greased piece of tin foil. Spray a piece of wax paper with cooking spray and lay over top of mixture. Use a rolling pin to roll out to a cracker thickness. Gently remove wax paper. Sprinkle more salt on top if desired and press lightly into dough. Score with knife or pizza cutter into squares. Lay tin foil on rack in oven. Bake until golden brown about 10 minutes.

Makes around 50 crackers.

Net Carb count is about 13 for the whole batch. You can also vary the flavor-use ranch powder, season salt, chipotle powder- the ideas are endless.

***I put these ingredients into a counter that I use and come up with 12 cals per cracker with .5g of carbs per cracker. If someone else with a better calculator would love to figure it out that would be fine too. But I think it is roughly close.
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Old 10-28-2009, 10:05 AM   #16
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*.*Devilish Eggs*.*

Devilish Eggs


PER SERVING (4 pieces):
79 calories, 1.75g fat, 403mg sodium, 6.25g carbs, 1g fiber, 2.5g sugars, 9.5g protein -- POINTS® value 2*

Deviled eggs are no longer a fatty no-no. This recipe will have you churning out creamy, delicious eggs in no time.

Ingredients:

2 cups roughly chopped orange cauliflower (or alternative below)
1/4 cup fat-free mayonnaise
3 wedges The Laughing Cow Light Original Swiss cheese, room temperature
1 tbsp. sweet relish, patted dry to remove moisture
2 tsp. minced shallots
1 1/2 tsp. yellow mustard
Salt and black pepper, to taste
10 hard-boiled eggs, chilled
Optional topping: paprika

Directions:
Place cauliflower in a large microwave-safe bowl with 1/3 cup water. Cover and microwave for 6 - 8 minutes, until cauliflower is soft.

Once bowl is cool enough to handle, drain any excess water from cauliflower. Lightly mash cauliflower, and then place in a blender. Add mayo and puree until just blended, not smooth. Do not over-blend.

In a mixing bowl, combine cauliflower mixture with cheese wedges, relish, shallots, and mustard. Stir until smooth. Season mixture to taste with salt and pepper. Refrigerate for at least 1 hour.

When ready to serve, halve eggs lengthwise and remove yolks. Evenly distribute cauliflower mixture among egg white halves and, if you like, top with paprika.

Eat up and enjoy!

MAKES 5 SERVINGS

HG Alternative! This recipe calls for orange cauliflower. If you can't find it, use regular cauliflower. But add a drop of yellow food coloring to the mixture if you want your Devilish Eggs to look like the real thing.


This recipe comes from the Hungry Girl email I get every day!


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Old 11-06-2009, 02:36 PM   #17
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*.*Sweet and Salty Pumpkin Seeds*.*

Picked this up at my clinic last week.

Sweet and Salty Pumpkin Seeds

8 servings

Total time in preparation - 1 hr 30 min

Nutritional Information
Calories 225
Fat 19g
Protein 9g
Carbohydrates 10g

Ingredients
2 cups fresh pumpkin seeds (from 2 medium pumpkins) rinsed and patted dry
2 Tablespoons unsalted butter, melted
2 Tablespoons granulated sugar
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon

Directions:
1. Heat oven to 300F. Spread the sees on a rimmed backing sheet and bake until dry throughout, 50-60 minutes

2. Increase oven temperature to 250 F. In a large bowl, toss the seeds with the butter, sugar, salt and cinnamon. Return the seeds to the baking sheet and toast, tossing occasionally, until golden brown, 10 to 15 minutes.

Tip
The pumpkins seeds can be made and stored at room temperature in an airtight container up to three days in advance.

To make this a spicy snack, switch the sugar for ground red pepper, and the cinnamon for cumin.
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Old 11-09-2009, 04:23 PM   #18
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Frank's RedHot Buffalo Chicken Dip

Prep Time: 5 min. Bake Time: 20 min. Makes about 4 cups.

1 8oz pkg fat free cream cheese, softened
2 cans (9.75 oz. each) canned chicken breast in water
1/2 cup any flavor Frank's Redhot sauce
1/2 fat free blue cheese salad dressing
1/2 cup crumbled blue cheese (you may want to leave this out to keep the calories down)

Assorted fresh vegetables

1. Stir cream cheese in deep baking dish until smooth. Stir in remaining ingredients.

2. Bake at 350 degrees for 20 min. until hot and bubbling. Stir. Serve with vegetables.

I plugged all the ingredients into Daily Plate except for the blue cheese crumbles.

Per 1/4 cup serving / 50 cals/ .5g fat/ 3.56g carb/ 3.5g prot/
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Old 11-11-2009, 09:22 AM   #19
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Today we serve up healthy options for your cocktail plates during the upcoming holiday season:


Crudités
The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a spectrum of colors (broccoli, cauliflower and carrots are good choices) and serve with low- or non-fat plain yogurt. Add some fresh herbs and seasonings for flavor.

Mixed nuts
When eaten sparingly, nuts are a terrific snack. Walnuts are a favorite, as they are rich in omega-3 fatty acids. Almonds and roasted soy nuts are also good choices. Nuts can be high in calories and fat (even if it's the healthy monounsaturated kind) so don't overindulge.

Smoked salmon
Salmon (especially wild Alaskan sockeye salmon) provides omega-3 fatty acids, the anti-inflammatory, essential fats our bodies need for optimum health.

Grilled figs and bleu cheese
Figs are high in fiber and antioxidants, and when combined with a bit of bleu cheese, provide calcium and protein - all in a delicious, easy-to-eat package.


Tips courtesy of email from Dr Andrew Weil


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Old 11-15-2009, 03:58 PM   #20
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My NP at my clinic gave me a suggestion for getting protein in without having to eat meat. I don't eat yogurt or cottage cheese, so we were looking for something that would be good to eat before I work out in the morning.

Ingredients:
Take 1 large tub of cottage cheese
1/2 a tub of Cool Whip Free
1 packet of Strawberry Jello
a couple of Truvia packets

Blend them all together in a blender until smooth and creamy.

Nutritional Ingredients I used:
1 24 oz tub of FF Cottage Cheese = 540 calories/ 42 carbs
1/2 8 oz tub of Cool Whip Free = 180 calories/ 36 carbs
1 packet of Jello = 40 calories/ 0 carbs
4 packets of Truvia = 0 calories/ 12 carbs
TOTAL = 760 calories/ 90 carbs

The recipe makes 8 servings at 1/2 cup each, so the Total per serving is: 95 Calories / 11.25 Carbs
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Old 12-13-2009, 08:53 AM   #21
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*.*Mexicali Spiced Almonds*.*

Mexicali-Spiced Almonds

The trick to making this recipe work is to buy the slivered almonds that look like little sticks, not the thin-sliced ones. You can make these nuts up to two weeks in advance and store them in an airtight container in a cool spot. And while it might be tempting to eat a bunch, remember that a serving size is just 2 tablespoons, so eat them individually, not by the mouthful. They're pretty spicy, so you'll be glad you did!

Ingredients

¾ tsp. chili powder
1½ tsp. sugar
1 egg white
2 tbsp. water
2 bags (2¼ oz. each) slivered almonds (about 1 cup)

Preparation

Preheat the oven to 350°F. Coat a baking sheet with cooking spray.

In a small bowl, combine the chili powder and sugar. In another bowl, beat the egg white and water with a fork. Add the almonds to the whites; toss to coat. Drain through a colander to remove excess liquid. Scatter the almonds on the baking sheet. Sprinkle with the spice mixture and toss to coat. Spread nuts in a single layer.

Bake for eight minutes. Stir the almonds and spread them out. Bake for about seven to eight minutes, stirring occasionally, until the almonds are golden brown. Remove to a cooling rack. Store in a tin in a cool spot for up to two weeks.

Makes about 1 cup

Per two tablespoons:
110 calories
4 g carbohydrates
4 g protein
9 g total fat
0 mg cholesterol
2 g dietary fiber
10 mg sodium


(courtesy of Denise Austin's Morning Stretch)
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Old 03-27-2010, 08:58 AM   #22
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Ham and Cheese Roll

I love this as a mid-day snack or even small lunch:

2oz Sliced Boars Head Tavern Ham (this is normally two thin slices for me)
1 low-moisture part skim Mozzarella string cheese
1/2 tbsp Fat Free Mayo
1/2 tbsp mustard

Lay out the ham slice's and spread the mayo and mustard towards one end of the ham. Put the cheese stick at the same end as mayo and mustard and roll up in the ham A lot of the time I only eat half of this and the other half an hour or two later, very filling.

And also keep in mind, if you don't like ham you can use any other healthy deli meat. I've tried it with roast beef as well, and it's really good too.

Calories: 145
Fat: 7g
Carbs: 3g
Protein: 22g

Hope you all enjoy!
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Old 03-30-2010, 12:50 PM   #23
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Quote:
Originally Posted by kmchap View Post
Ham and Cheese Roll

I love this as a mid-day snack or even small lunch:

2oz Sliced Boars Head Tavern Ham (this is normally two thin slices for me)
1 low-moisture part skim Mozzarella string cheese
1/2 tbsp Fat Free Mayo
1/2 tbsp mustard

Lay out the ham slice's and spread the mayo and mustard towards one end of the ham. Put the cheese stick at the same end as mayo and mustard and roll up in the ham A lot of the time I only eat half of this and the other half an hour or two later, very filling.

And also keep in mind, if you don't like ham you can use any other healthy deli meat. I've tried it with roast beef as well, and it's really good too.

Calories: 145
Fat: 7g
Carbs: 3g
Protein: 22g

Hope you all enjoy!
I bet the RB would be good with Horseradish
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Old 04-03-2010, 12:55 PM   #24
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Hello everyone! We have a special thread just for questions and comments on all of our recipe threads. We try our best to keep the recipe thread just for recipes. Easier for people to find a particular recipe when they do not have to page through comments.

Here is the comment thread:

Medi Recipe Question And Comments


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Old 09-30-2010, 02:57 PM   #25
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Cauliflower/Parmisan Rounds

This recipe starts with the premise behind the cauliflower pizza crust recipes that are out there on the web. That one is pretty simple, 1 cup cooked, riced cauliflower + 1 cup mozzarella cheese + 1 egg + Italian spices - bake at 450 for 10-12 minutes and then use the result as a pizza crust.

I changed the recipe to try to make it lower in calories, and then I played around with baking it a bit more. The result is a cauliflower/mozarella/garlic round that is a little flatbread, a little chewy cracker, and a LOT of yummy!

Ingredients
1.5 cups cooked cauliflower, riced and squeezed dry of excess water
3/4 cup low fat shredded mozzarella cheese
1/4 cup egg whites (equivalent to 1 egg)
2t garlic powder (or to taste)
1t Italian seasoning

Preheat oven to 450.

Combine all ingredients in a large bowl. Line a baking sheet with parchment paper or a Silpat liner.

Divide mixture into 3-4 equal sized rounds. Form into flat, round patties, about 3/4"-1" thick (try to get the thickness even) on lined baking sheet.

Bake for 10-12 minutes. Let cool for 5 minutes and then gently flip over. Bake for 10 more minutes.

Reduce oven to 200 degrees. Transfer rounds to wire screen (if you have one) or leave on baking sheet. Allow to remain in oven for up to 1 hour, or until desired consistency is reached. (If using a baking sheet, flip over the rounds every so often - basically, this is drying them out a little more.)

Makes 3-4 rounds. Use as base for small individual pizzas, or just eat as-is!

I can't attach photos, but here's a link to a photo of them:

Picasa Web Albums - Cat

Here's a side view so you can see the end-result thickness. They got thinner as they cooked in the lower temperature oven:

http://picasaweb.google.com/lh/photo...eat=directlink

Last edited by diertac; 09-30-2010 at 02:58 PM.. Reason: Additional Link
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Old 09-30-2010, 03:30 PM   #26
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[quote=diertac;13949044]This recipe starts with the premise behind the cauliflower pizza crust recipes that are out there on the web. That one is pretty simple, 1 cup cooked, riced cauliflower + 1 cup mozzarella cheese + 1 egg + Italian spices - bake at 450 for 10-12 minutes and then use the result as a pizza crust.

I changed the recipe to try to make it lower in calories, and then I played around with baking it a bit more. The result is a cauliflower/mozarella/garlic round that is a little flatbread, a little chewy cracker, and a LOT of yummy!

Ingredients
1.5 cups cooked cauliflower, riced and squeezed dry of excess water
3/4 cup low fat shredded mozzarella cheese
1/4 cup egg whites (equivalent to 1 egg)
2t garlic powder (or to taste)
1t Italian seasoning

Preheat oven to 450.

Combine all ingredients in a large bowl. Line a baking sheet with parchment paper or a Silpat liner.

Divide mixture into 3-4 equal sized rounds. Form into flat, round patties, about 3/4"-1" thick (try to get the thickness even) on lined baking sheet.

Bake for 10-12 minutes. Let cool for 5 minutes and then gently flip over. Bake for 10 more minutes.

Reduce oven to 200 degrees. Transfer rounds to wire screen (if you have one) or leave on baking sheet. Allow to remain in oven for up to 1 hour, or until desired consistency is reached. (If using a baking sheet, flip over the rounds every so often - basically, this is drying them out a little more.)

Makes 3-4 rounds. Use as base for small individual pizzas, or just eat as-is!

I can't attach photos, but here's a link to a photo of them:

Picasa Web Albums - Cat

Here's a side view so you can see the end-result thickness. They got thinner as they cooked in the lower temperature oven:

Picasa Web Albums - Cat]

Oh YUM those look SO good!! I admit I was a bit skeptical until I looked at the photos... thanks for the recipe. I shall try them this weekend!
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Old 10-01-2010, 07:35 AM   #27
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these look great! can't wait to try it
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Old 10-05-2010, 12:42 PM   #28
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diertac ~ Had to tell you I made your Cauliflower Rounds yesterday, just 4 in case they didn't appeal to me. Wish I'd made more! I put them on the table with dinner last night & DH (who is kinda picky, but needs to watch carbs due to diabetes) ate TWO... Today I made a little pizza by spreading a spoonful of Bella Vita lo carb tomato basil sauce on one along with a few slices of turkey pepperoni. GOD that was good!!
I'm not at the point of being allowed any bread or potatoes yet, so these are a great substitute. Gotta go make some more. THANK YOU!!
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Old 10-20-2010, 09:20 AM   #29
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Chocolate Protein Crepes

(AnnK, so thrilled you liked the Cauliflower rounds!)

Here's another recipe I've just about perfected. I love these so much I try to make them several times a week. These are best warm, but let them cool and plop them in a Ziploc bag and they travel well too!

Chocolate Protein Crepes

Dry Ingredients:
  • 2 level scoops Aria Vanilla Protein Powder (or 20-25g other vanilla protein powder)
  • 1 Tablespoon Hershey's Dark Cocoa Powder, sifted
  • 1 Tablespoon Splenda for Baking
  • 1/4 teaspoon Salt

Wet Ingredients
  • 1/4 cup egg whites (equivalent to 1 egg)
  • 1 ounce water
  • dash of Vanilla extract (optional)

Other
  • Nonstick cooking spray

Mix together dry ingredients completely, then form a well and whisk the wet ingredients into the dry. Once batter is fully mixed, heat a very small nonstick skillet over medium heat. (I use the one-egg size skillets, found mine at Home Goods.)

Using a shotglass measure out .75 ounces of batter. Spray cooking spray into pan and pour in batter. Swirl around until evenly spread on the bottom of the pan. Cover with a pan lid and let cook until top sets (about 30-45 seconds).

Using a heat-resistant spatula, pull up one edge of crepe and flip over. Heat until crepe slides around on pan and then transfer to a dish.

Continue the above steps until you've run out of batter. Using .75 ounces in the shot glass, I get approximately 7 small "crepes" or "pancakes" from this recipe.

Stats: 140 calories, 4g carbohydrates
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Old 10-20-2010, 02:15 PM   #30
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Quote:
Originally Posted by diertac View Post
(AnnK, so thrilled you liked the Cauliflower rounds!)

Here's another recipe I've just about perfected. I love these so much I try to make them several times a week. These are best warm, but let them cool and plop them in a Ziploc bag and they travel well too!

Chocolate Protein Crepes


Dry Ingredients:
  • 2 level scoops Aria Vanilla Protein Powder (or 20-25g other vanilla protein powder)
  • 1 Tablespoon Hershey's Dark Cocoa Powder, sifted
  • 1 Tablespoon Splenda for Baking
  • 1/4 teaspoon Salt

Wet Ingredients
  • 1/4 cup egg whites (equivalent to 1 egg)
  • 1 ounce water
  • dash of Vanilla extract (optional)

Other
  • Nonstick cooking spray
Mix together dry ingredients completely, then form a well and whisk the wet ingredients into the dry. Once batter is fully mixed, heat a very small nonstick skillet over medium heat. (I use the one-egg size skillets, found mine at Home Goods.)

Using a shotglass measure out .75 ounces of batter. Spray cooking spray into pan and pour in batter. Swirl around until evenly spread on the bottom of the pan. Cover with a pan lid and let cook until top sets (about 30-45 seconds).

Using a heat-resistant spatula, pull up one edge of crepe and flip over. Heat until crepe slides around on pan and then transfer to a dish.

Continue the above steps until you've run out of batter. Using .75 ounces in the shot glass, I get approximately 7 small "crepes" or "pancakes" from this recipe.

Stats: 140 calories, 4g carbohydrates
These look really yummy ~ I'm going to try them this weekend!
Thanks for another great recipe, dirtac!
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