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Old 04-14-2004, 12:18 PM   #31
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Awesome blueberry muffins!

Blueberry muffins
8 egg whites
1 cup oats
.5 cup unsweetened applesauce OR .5 of an apple WITH skin
.5 cup cottage cheese
.5 scoop of vanilla protein powder-reserve 1 tsp to coat blueberries **optional **see how you like it with or without )
1 tsp to coat blueberries (if you dont use it)
1 tsp lemon extract
2 tsp baking powder
.5 tsp Stevia or .5 c splenda
.5-1 cup blueberries fresh or frozen

Blend well. Pour batter into Pam sprayed muffin pan. Coat blueberries in vanilla protein powder. Drop desired amount of blueberries into muffin tins(do not poke them down) OR stir into wet batter mix

Topping
Less than a tbsp of oats, ground(OPT)
1 tsp cinnamon
1 TB Splenda
1.5 Tbsp walnuts chopped to desired size (or nut of choice)

blend cinn and splenda together. sprinkle over muffins. Sprinkle with nuts and bake at 350 for 28-30 minutes. Premo!

I make up a container of splenda and sugar in a 3-1 ratio. I use it on most of my muffins, so I keep this on hand. You can also coat the blueberries in the "sugar cinn mix instead of Protein powder.

****I dont use the oats in my topping anymore.
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Old 04-27-2004, 03:56 AM   #32
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Oatmeal Bran cookies

1 egg white
1/4 unsweetened applesauce
1/4 cottage cheese (I use fat free)
1/3 cup old fashioned oats
1 scoop vanilla protein powder
1/3 cup wheat bran (unprocessed)
4 packets of splenda or equivalent
1 1/2 tsp cinnamon
1 tsp baking powder
dash of nutmeg
dash of ginger
1 tsp vanilla

spray a cookie sheet liberally (or they will stick) with pam. Bake for 8 minutes at 350 degrees.

I use a cookie dough scoop, but you could use a TBL. It makes what looks like a lot of food, but I eat the whole batch for my second meal.

Each batch has the following stats:
Cal 313
Fat 4 g
Carbs 42 g
Fiber 12 g
Protein 33g

I hope you enjoy them.
Jen
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Old 05-01-2004, 11:25 PM   #33
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Stevia Conversions

Stevia Conversions
I use, as per locarbman, 2/3 c water to 1 oz if NOW brand stevia. I also use his equivalencies:
1 t pwd = 4.16 c sugar = 1 t liquid
1/2 t = 2 c sugar = 1/2 t liguid
1/4 t = 1 c sugar = 1/4 t liquid
1/8 t = 1/2 c sugar = 1/8 liquid
1/16 t = 1/4 c sugar = 1/16 t liquid
1/32 t = 1/8 c (3 t) sugar = 1/32 t liquid
= (1 tablespoon) sugar = 2 drops
= (1 1/2 teaspoons) = 1 drop
also posted by Bfanke saysI also mixed 1T liquid stevia with 15T water. This results in something easier to measure for tea. 4 t of the mixture will equal 1 cup of sugar. I use this in a discarded saccharin bottle, and can just squirt some in my cup. Having figured out by trial and error how much I need to sweeten a cup of tea.
(These calculations all come from locarbman)

[Ileen, I cut & pasted these here so I could find them more easily]
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Old 05-20-2004, 02:30 AM   #34
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CONFETTI CHOPPED SALAD

[first posted by Mustang, I didn't want to lose it, so have c&p here, hope you don't mind]


CONFETTI CHOPPED SALAD
Here is a recipe I pulled from Parade Magazine in yesterday's newspaper. I know Ileen's family likes peppers, and I bet it would taste great with anything grilled on the BBQ. (Now if we could just get Vic to understand that the green, yellow and red peppers all come from the same plant)

Ingredients:

1 red bell pepper
1 yellow bell pepper
1 green bell pepper
1 tomato
1 small zucchini
½ cucumber
2 tbls chopped parsley
2 green onions
2 tbls olive oil
1 tbls red wine vinegar
½ tsp Splenda
Salt and Pepper
1 ripe avocado
1 tbsp fresh lemon juice

Directions:

Seed peppers, tomato, zucchini, cucumber, and green onion and dice into ½ inch dices and combine all in bowl with parsley

Whisk oil, vinegar, Splenda and salt and pepper in separate bowl, pour over salad and toss well.

Just before serving sprikle with diced avocado.

Serves 6: Per serving: 120 calories, 9 g carbs, 2 g protein, 10 g fat
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Old 08-08-2004, 02:00 PM   #35
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Zucchini Muffins

These are very moist and yummy. A great way to get some veggies in too

Zucchini Muffins
8 egg whites
1 cup oats
.5 cup cottage cheese
1 zucchini cleaned with skin on(more fiber coarsely grated
1 scoop of vanilla protein powder( actually I use a cinn oat one by lean mass matrix)
.5 - 1tsp lemon extract( or try 1 tsp vanilla extract)
2 tsp baking powder
.5 tsp Stevia or .5 c splenda **if you like a sweeter muffin try .75 c slpenda or .75 tsp stevia)
2 tb chopped nuts (OPT but yummy!)

Blend well in a food processor or blender. stir in nuts and grated zucchini. Pour batter into Pam sprayed muffin pan. bake at 350 for 30 minutes.
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Old 08-11-2004, 05:19 AM   #36
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Shanny cakes, Venuto style

Do NOT try this at home. Or else about 5 seconds after taking them out of the oven you'll be sitting on the kitchen floor with crumbs around your mouth, wondering, 'what happened?'

Venuto's version of shanny cakes/lite cakes

3/4 Cup Oatmeal
1 whole egg + 3-4 whites
1 scoop Whey protein powder
1/2 apple (grated)
1 t cinnamon
2 packages artificial sweetener

mix together and cook like pancakes in a non-stick skillet. Makes six.

Don't repeat don't do as I did. I used rolled spelt instead of oatmeal, whole eggs, nuked the apple & then ran it through the blender and cooked them as muffins (350 degrees F for about 25 minutes) I also added 1 t baking powder, nuts and blueberries. Wow! These ARE good!

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Old 08-11-2004, 05:46 AM   #37
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Nancy, I've been using an apple instead of cottage cheese in my muffins/brownies lately and absolutely love it.

For that recipe you posted, take the other 1/2 of the apple and chop it up, sprinkle with a little cinnamon and splenda and microwave until apples are soft. Use as a topping on the pancakes.
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Old 08-11-2004, 06:22 AM   #38
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That sounds good leenie too. got some new things to try
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Old 09-10-2004, 03:35 AM   #39
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Garlic Roast Chicken with Rosemary and Lemon

2 1/2 pounds boneless, skinless chicken breasts, cut into large chunks
6 cloves garlic, crushed
3 tablespoons fresh rosemary leaves stripped from stems
3 tablespoons extra-virgin olive oil, eyeball it *
1 lemon, zested and juiced
1 tablespoon grill seasoning blend (recommended: Montreal Seasoning) or, coarse salt and black pepper
1/2 cup dry white wine or chicken broth
Preheat oven to 450 degrees F.
Arrange chicken in a baking dish, 9 by 13-inch. Add garlic, rosemary, extra-virgin olive oil, lemon zest and grill seasoning or salt and pepper to the dish. Toss and coat the chicken with all ingredients, then place in oven. Roast 20 minutes. Add wine and lemon juice to the dish and combine with pan juices. Return to oven and turn oven off. Let stand 5 minutes longer then remove chicken from the oven. Place baking dish on trivet and serve, spooning pan juices over the chicken pieces.

* You can use less Olive Oil
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Old 09-19-2004, 02:26 AM   #40
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The best chicken:
Butterfly a chicken breast, pat it dry with paper towels. Rub a pea size drop of oil over both sides. Coat the chicken with herbs de provence. You can cook in a George Foreman grill, on the BBQ or in a non-stick pan.

The best Tuna steak
Pat a tuna steak dry with paper towels. Rub a pea size drop of oil over both sides. Coat the fish with lemon pepper. You can cook in a George Foreman grill, on the BBQ or in a non-stick pan. Squeeze a little fresh lemon juice over the steak.

Left over ‘fusion’ salad
Combine the following:
¼ inch cubes of the best chicken (or Chicken made with Cajun seasoning)
salsa (diced tomatoes, onions, jalapeño peppers, salt & coriander)
¼ in diced cheese (1-2 oz)
pine nuts
tiny slivers of 2 sun-dried tomatoes

Crunchy Waldorf Salad
¼ inch cubes of the best chicken (3 oz) (or used packaged smoked chicken breast)
Diced celery (2 stalks)
Diced bell pepper (1/3 of a pepper)
Crushed walnuts (4 nuts)
Diced apple (1/2 meduim)
Diced cherry tomatoes (4)
Make a dressing of reduced calorie mayonnaise(1T) and mustard(1t) and a little lemon juice(1t).
Mix and enjoy.

These are very portable. I also baked a whole chicken the other day. I patted it dry with paper towels, rubbed the inside with mustard and shoved a handful of fresh tarrgon in the body cavity. I brushed a mixture of butter and olive oil on the outside and then baked it at 350 degree for 1 hr and 15 minutes. It was a 3 lb chicken.
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Old 10-12-2004, 02:19 AM   #41
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Yummy Apricot Glazed Pork

Lite found the following recipe for me, knowing my love of pork tenderloin! I really enjoyed it and thought I would share it

The only changes I made to the recipe was to use a pork tenderloin which is lower in fat, cooked slightly less in time and I am sorry that I didnt use a little extra glaze thinned out with water for dipping! I was wiping up the drippings in the pan, which with a tenderloin being so lean, there werent much!! YUMMY!
THANKS Lite!!! one happy gal last night

Apricot Glazed Pork Loin
1/2 cup apricot preserves (it says you can use apple jelly for a sweeter taste **Polaners now make a sugarfree with splenda)
1 teaspoon salt
1 teaspoon dried oregano
3/4 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
1 (3-pound) boneless pork loin, trimmed
Cooking spray

Preheat oven to 425°.
Place the preserves in a small saucepan over medium-low heat, and cook 10 minutes or until melted. Keep warm over low heat.

Combine salt, oregano, garlic powder, and pepper; rub evenly over pork. Place pork on a rack coated with cooking spray; place rack in a shallow roasting pan. Bake at 425° for 30 minutes. Brush 1/4 cup preserves evenly over pork. Bake an additional 10 minutes. Brush remaining preserves evenly over pork. Bake an additional 10 minutes or until thermometer registers 155° (slightly pink). Let stand 10 minutes before slicing.

Yield: 14 servings (serving size: about 3 ounces)

NUTRITION PER SERVING
CALORIES 159 (27% from fat); FAT 4.7g (sat 1.6g, mono 2.1g, poly 0.5g); PROTEIN 20.6g; CARB 7.6g; FIBER 0.2g; CHOL 59mg; IRON 0.9mg; SODIUM 232mg; CALC 24mg;

David Bonom
Cooking Light, SEPTEMBER 2004
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Old 10-23-2004, 02:03 PM   #42
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Cola Chicken
-4 chicken breasts
-1 c diet rite cola(made with splenda, aspertame sodas break down)
-1 c low carb ketchep such as heinz

Combine ketchup and Soda. Quickly Brown chicken in a fry pan. Dump the soda in and simmer for about an 2 hours.

*Not the author--just posting for Ileen so we don't lose it.
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Old 11-02-2004, 01:19 PM   #43
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The above recipe also tastes good with Orange diet tangerine and the sweet/sour slaw that Lite posted.

Orange Cola Chicken

4 breasts
1 c diet rite tangerine
1 c low carb ketchup
brown chicken and soda and ketchup cook for about 2 hrs.. reduce sauce.

Tastes Great with :Sweet-and-Sour Coleslaw (packed with antioxidants and made without MAYO) Originally posted by Liteweight(adding it so we dont lose it

Sweet and Sour Coleslaw
Sweet-and-Sour Coleslaw (packed with antioxidants)
4 C chopped or shredded Cabbage
1 medium red bell pepper
1 C thinly sliced green onions
1 C cooked corn kernels
½ C rice vinegar or other white vinegar
1/3 C Splenda
Pepper to taste

Optional: 1 T finely minced jalapeno pepper, seeds, veins removed
Optional: ½ C chopped cilantro

Serves 8. Per Serving: 37 calories, 1g protein, 0g fat, 9g carb, 2g fiber, 12mg sodium
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Old 12-20-2004, 09:53 AM   #44
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Sweet Potato Minestrone

1 pound lean turkey breast
1 cup diced onion
1 cup diced carrot (approx 2 carrots)
3 cups water
2 cups diced peeled sweet potato (approx 1 sm/med)
1 teaspoon dried oregano
1/2 teaspoon coarsely ground pepper
1 28.5-ounce can no-salt-added whole tomatoes, un-drained and coarsely chopped
1 15-ounce can Bush’s Great Northern beans, rinsed and drained
1 10 oz. Pkg fresh Raw spinach

1. Combine first 3 ingredients in a Dutch oven over
medium-high heat; sauté 7 minutes or until turkey is browned.
2. Add water and next 6 ingredients (on list: water to beans).
Bring to a boil; cover, reduce heat, and simmer 30 minutes
or until vegetables are tender. Stir in spinach; cook an
additional 2 minutes.

Yield: 10 servings (serving size: 1.5 cup).
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Old 01-12-2005, 02:36 PM   #45
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Just adding this link so that it doesnt get lost..
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Old 01-13-2005, 02:20 PM   #46
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This is from LCF recipe forum. Linda Sue is one of the “pro’s “ on the recipe suggestions BB.


KOREAN MEATBALLS
2 pounds ground chuck( *Ileen's note)we can use gr sirloin or turkey boob)
1/3 cup onion, minced, 1 3/4 ounces
2 eggs
1 teaspoon salt
1/4 teaspoon pepper
3 cloves garlic, minced
Marinade (below)
Xanthan gum, optional

Mix all ingredients well with your hands. Shape in small-medium balls (about 1.5-inch diameter) and place on an ungreased rimmed baking sheet. Bake at 425º for about 15 minutes, until meat is cooked through, but still tender. Rinse in a colander to remove any egg that has leaked out. Combine with marinade in a large pot and simmer 1-2 hours, stirring occasionally.

To thicken the sauce, turn off heat and remove meatballs with a slotted spoon to a serving bowl. Lightly dust the surface of the sauce with xanthan gum while briskly whisking it in. Continue adding xanthan gum and whisking until sauce is thickened to your liking. Pour sauce over meatballs and serve.

Makes about 40 meatballs or 8-10 servings

With granular Splenda:
Per 1/8 Recipe: 268 Calories; 17g Fat; 21g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs
Per 1/10 Recipe: 214 Calories; 14g Fat; 17g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

With liquid Splenda:
Per 1/8 Recipe: 262 Calories; 17g Fat; 21g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
Per 1/10 Recipe: 209 Calories; 14g Fat; 17g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs

MARINADE
1/2 cup plus 2 tablespoons soy sauce
1/2 cup plus 2 tablespoons water *
1/2 cup granulated Splenda or 3/4 teaspoon liquid Splenda
1/2 teaspoon pepper
1 tablespoon garlic, minced
2 tablespoon sesame oil
1/8 teaspoon orange extract, optional
4 green onions, chopped

Mix all ingredients in a large pot.

*Lindas's comment* I thought the sauce was a little too salty so next time I will add at least another 1/2 cup of water or more. Don't add more salt to the meatball mixture because they absorb salt from the sauce as they simmer.

I use the same basic recipe as the Korean meatballs to make this recipe:



PINEAPPLE MEATBALLS
Meatballs (see recipe below)
1 medium green pepper, cut in chunks
1 small carrot, sliced diagonally, 1 3/4 ounces
14 ounce can beef broth
1/4 cup white vinegar
1/4 cup pineapple sugar free syrup
1/4 cup low carb ketchup
1/2 cup granular Splenda or 3/4 teaspoon liquid Splenda
2 tablespoons soy sauce
1/2 teaspoon salt
1 1/2 teaspoons xanthan gum

Put meatballs and vegetables in a large pot (see note below). Combine remaining ingredients, except xanthan gum, and pour over meatballs. Bring to a simmer. Lightly dust a little xanthan gum over surface of liquid and quickly stir in well. Continue adding xanthan gum, a very little at a time, until sauce is desired thickness. Simmer 15 minutes.

Makes 6 servings of about 5 meatballs each

NOTE: If you like your vegetables more tender-crisp, add them to the meatballs after 5 minutes.

Splenda:
Per Serving: 173 Calories; 10g Fat; 15g Protein; 7g Carbohydrate; 1g Dietary Fiber; 6g Net Carbs

With liquid Splenda:
Per Serving: 165 Calories; 10g Fat; 15g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

MEATBALLS
1 pound ground chuck (Ileen's note -we can use sirloin or turkey)
2 tablespoons onion, minced, about 1 ounce
1 egg
1/2 teaspoon salt
1/4 teaspoon pepper
2 cloves garlic, minced

Mix all ingredients well with your hands. Shape in medium balls, about 1 inch diameter, and place on foil-lined rimmed baking sheet. Bake at 425º for about 15 minutes, until meat is cooked through, but still tender. Rinse in a colander to remove any egg that has leaked out.

Makes about 32 meatballs

*Linda's note*I was amazed at how close this tastes to the recipe I used to make with real pineapple juice. The only thing missing is the pineapple, but I never cared for pineapple chunks in it anyway. If you can afford the carbs, I suggest adding another green pepper and perhaps one more carrot. I don't recommend substituting more pineapple syrup for the granular Splenda. I think the flavor would be overpowering. You might be able to get away with up to 1/4 cup more syrup to lower the carbs, but add it gradually and taste as you go. I had a little trouble getting the xanthan gum to blend in well because the meatballs and vegetables kept getting in my way. Now that I know how much is needed, I may try blending it into the sauce mixture before it's added to the pot.

You can make this suitable for induction by using 2 green peppers and no carrot. The carb count remains about the same.
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Old 01-13-2005, 02:21 PM   #47
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From COOKING LIGHT

I found a good one from cooking light too. Looks yummy, low in fat and carbs. I have found that I can replace toasted wht germ with 1/2 the amount of bread crumbs and 6 carbs, two are fiber

NOTE: ** are my ideas.

Super fast Salsbury Steak
3/4 pound ground turkey breast
3/4 pound ground round(**will try gr. sirloin)
1/3 cup dry breadcrumbs(**try 1/2 the amt using wht germ)
2 large egg whites
Cooking spray
3/4 cup water
3 tablespoons tomato paste
2 tablespoons Madeira wine or dry sherry
1-1/2 teaspoons Worcestershire sauce
1/4 teaspoon freshly ground black pepper
1 (10-1/2-ounce) can condensed French onion soup9** try to find low sodium)

Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm. Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until wine mixture is reduced to 3/4 cup (about 10 minutes). Yield: 6 servings (serving size: 1 patty and 2 tablespoons sauce).

Quick Tip: For a big, rich, filling steak with lower fat, use two kinds of ground meats for the patties. Ground round adds moistness and flavor while the turkey breast brings the total fat down.

CALORIES 210 (25% from fat); FAT 5.9g (sat 2g, mono 1.9g, poly 0.8g); PROTEIN 27.4g; CARB 10g; FIBER 0.9g; CHOL 64mg; IRON 2.4mg; SODIUM 621mg; CALC 38mg
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Old 01-14-2005, 05:04 AM   #48
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Tex-Mex Turkey Breakfast Sausage

Tex-Mex Turkey Breakfast Sausage

Ask your butcher to grind 8 ounces of lean turkey breast to use in these well-seasoned sausage patties.

Makes 8 servings

Ingredients:

8 ounces lean turkey breast
nonstick cooking spray
1 egg white slightly beaten
4 green onions, finely chopped (1/4 C)
1/4 C finely chopped red or green sweet peppers
1/4 C coarsely shredded carrot
3 T quick-cooking rolled oats
1 large clove garlic, minced
1/4 tsp. salt
1/4 tsp. ground cumin
1/4 tsp. dried oregano, crushed
1/4 tsp ground black pepper

Spray the unheated rack of a broiler pan or a baking pan with non-stick cooking spray and set aside. In a medium bowl, combine egg white, chopped green onion, chopped sweet pepper, carrots, oats, garlic, salt, cumin, oregano and ground pepper. Add turkey and mix well. Shape mixture into eight 2-inch patties. Place patties in prepared pan and bake at 450 for 10-15 minutes or until golden brown and no longer pink.

Serving Size: 1 patty

Per Serving: 43 calories
6 grams protein, 1 gram fat, 2 grams carbohydrates


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Old 01-14-2005, 05:23 AM   #49
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Another Turkey breakfast sausage idea

Turkey Breakfast Sausage
From Cooking Light

It got a four star rating on their site.. sounds like it would be worth a try

"I make two batches of this sausage and freeze some in small bags. Microwave it to reheat." --CL Reader

1 tablespoon olive oil
1/2 cup finely chopped onion
1/2 cup shredded peeled Fuji or Braeburn apple
1 garlic clove, minced
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 tablespoon chopped fresh or 1 teaspoon dried rubbed sage
1 teaspoon salt
1/2 teaspoon black pepper
2 pounds ground turkey breast
Cooking spray

Heat olive oil in a nonstick skillet over medium-high heat. Add onion and apple; sauté 3 minutes. Add garlic; sauté 30 seconds. Remove onion mixture from pan; cool completely.
Combine onion mixture, thyme, sage, salt, pepper, and turkey, stirring well to combine. Divide mixture into 24 equal portions, shaping each into a 1/2-inch-thick patty.

Heat a large nonstick skillet coated with cooking spray over medium heat. Add half of patties; cook 3 minutes on each side or until done. Keep warm. Repeat procedure with remaining patties.

Yield: 8 servings (serving size: 3 patties)

NUTRITION PER SERVING
CALORIES 155(15% from fat); FAT 2.5g(sat 0.5g,mono 1.4g,poly 0.4g); PROTEIN 28.1g; CHOLESTEROL 70mg; CALCIUM 23mg; SODIUM 349mg; FIBER 0.7g; IRON 1.5mg; CARBOHYDRATE 3.4g

Cooking Light, DECEMBER 2002
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Old 01-15-2005, 06:50 PM   #50
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Cottage Cheese Pudding/Mock Rice Pudding

* Exported from MasterCook *

Cottage Cheese Pudding

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups cottage cheese, lowfat
3 eggs -- well beaten
1/2 teaspoon vanilla
1/2 teaspoon orange extract
2 tablespoons splenda
1/4 teaspoon cinnamon
1/8 teaspoon salt

Combine all the ingredients gently, and spread
in a shallow, non stick baking dish. Sprinkle
top with a little nutmeg. Bake in 325° oven
(preheated)for about ¾ of an hour (tested by
inserting knife in pudding, done when knife is clean).
Makes 8 servings (90 calories per serving)

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 67 Calories; 2g Fat (30.7% calories from fat); 9g Protein; 2g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 284mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0
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Old 01-15-2005, 06:51 PM   #51
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Shrimp Bake

* Exported from MasterCook *

Shrimpbake

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds shrimp
1/4 cup parmesan cheese
1/2 cup broccoli
4 ounces mushrooms, canned
1/4 cup onions -- chopped
1 green pepper -- chopped
3 tablespoons Promise Butter

Chop up the broccoli, onions, and pepper... Add to a casserole dish Add the mushrooms, butter, and shrimp... Sprinkle the top with parmesan cheese. Bake at 350 degrees for 20-25 minutes... (not for sure of the time)... I just check it about every 10 minutes...

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 142 Calories; 3g Fat (18.1% calories from fat); 25g Protein; 3g Carbohydrate; 1g Dietary Fiber; 174mg Cholesterol; 276mg Sodium. Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

NOTES : I use frozen cooked shrimp.
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Old 01-18-2005, 09:37 AM   #52
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Garlic Chicken with Asparagus Spears

* Exported from MasterCook *

Garlic Chicken with Asparagus and Mushrooms

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 chicken breast, no skin, no bone, R-T-C
20 asparagus spears
1/2 pound mushrooms
1 teaspoon pepper
10 garlic cloves -- peeled

Directions:
Pre-heat oven to 375°F.
Pound the chicken breasts flat.
Lay five asparagus spears across each chicken breast.
Roll chicken over the asparagus and insert a tooth pick to secure the
edge.
Lightly season with salt and pepper.
Place in baking dish.
Cover with sliced mushrooms and garlic cloves.
Bake at 375°F for 30 minutes.
Let stand for 2-3 minutes before serving.

Nutrition Information
Serving Size - 1/4 ingredients



Per Serving (excluding unknown items): 184 Calories; 3g Fat (16.8% calories from fat); 30g Protein; 9g Carbohydrate; 3g Dietary Fiber; 72mg Cholesterol; 68mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.


Nutr. Assoc. : 0 0 0 0 0
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Old 01-18-2005, 03:39 PM   #53
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Tuna Melt

Juls that looks YUMMY TOO!

Posting so it doesnt get lost. Lite found/sent me this recipe . I tried it today for lunch today It was SO YUMMY! If you like spicy and horseradish sauce, your gonna love this! See my notes below.

Gourmet January 2005
Tuna Melt
2 English muffins, split
¼ C chopped green onions
¼ C light mayonnaise
2 teaspoons Worcestershire sauce
2 teaspoons prepared horseradish
1 teaspoon prepared mustard
1/8 teaspoon ground red pepper
1 (9-ounce) can solid white tuna in water, drained
4 (¼ inch thick) slices tomato
½ C (2 ounces) shredded reduced-fat sharp cheddar cheese

Preheat broiler. Place the muffin halves on a baking sheet, and broil 5 inches from heat for 3 minutes or until lightly toasted.

Combine the onions and the next 6 ingredients (onions through tuna) in a medium bowl. Divide evenly among the muffin halves. Top each muffin half with a tomato slice, and sprinkle with 2 tablespoons cheese. Broil 5 inches from heat for 4 minutes or until golden brown

*** Ileen's notes*** : I am not sure there is such thing as a 9 oz can of tuna and wonder if they meant 6 oz, which is what i used.I cut the mayo to 1 tb(used Hellmans Just 2 good 2 gm f/tb. I used low carb wheat br and lots of lettuce leaves. I ate this as an open face sandwhich and didnt even bother with the cheese. If not using bread in that meal (or current plan) use the lettuce leaves as wraps. I can only imagine what the toasting and cheese would do for this recipe, sometime I will try that too. Lifeline makes a FF cheese that melts if you can find it, I believe it is most likly found in the organic sections.

Last edited by inatic; 01-18-2005 at 03:56 PM..
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Old 01-21-2005, 03:34 PM   #54
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Here's another one Lite found I made it tonight.. I did cut down the amount of oil used. and didnot use any salt. man! another one for the spicy crowd.. YUM.

HOT PEPPER AND GARLIC SHRIMP
2 lb large shrimp in shell (21 to 25 per lb), peeled, leaving tail and first segment of shell intact, and deveined
10 large garlic cloves, thinly sliced
1/4 teaspoon dried hot red pepper flakes
1/2 teaspoon fine sea salt
1/3 cup extra-virgin olive oil
1 tablespoon fresh lemon juice
Accompaniment: lemon wedges

Pat shrimp dry. Cook garlic, red pepper flakes, and sea salt in oil in a 12-inch heavy skillet over moderately low heat, stirring occasionally, until garlic is pale golden, 4 to 5 minutes. Increase heat to moderately high, then add shrimp and sauté, turning occasionally, until shrimp are just cooked through, 3 to 4 minutes. Remove from heat and stir in lemon juice, then transfer to a serving bowl. Serve warm or at room temperature.
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Old 01-24-2005, 02:08 PM   #55
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Chili Roasted Potatoes

saw this on 30 minute meals:

1 1/2 pounds small red potatoes, quartered (i used tri color potatoes, blue-red-white)
2 Tablespoons olive oil (i used one)
1 teaspoon chili powder
1 teaspoon ground cumin
coarse salt and pepper

preheat oven to 375. place quartered potatoes on to non-stick cookie sheet. drizzle olive oil over potatoes and sprinkle w/chili, cumin, coarse salt and pepper. toss w/hands to coat. bake in oven for 30-40 minutes or until tender. makes 4 servings.


Chocolate Oatmeal (tastes like cocoa krispies!)

1/2 cup oatmeal
1/2 cup nf or 1% milk
1/2 cup water
1 Tablespoon unsweetened cocoa
1 Tablespoon choc or vanilla da vinci sf syrup
1 or more Tablespoon granular splenda or equivalent AS
pinch of salt

combine oatmeal, milk, water, cocoa, syrup and sweetener in microwave and heat for 2-4 minutes. watch so it doesn't boil over. add salt after done cooking.
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Old 01-24-2005, 03:51 PM   #56
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I am on a Shrimp kick.. cant help it when lg shrimp on are on sale!

Made this tonight. I did sub out most of the wine for chicken broth as the kidlets dont care for the wine taste as much. I also put some I cant believe it's not butter spray in when done cooking for a nice buttery flavor. YUM!

Shrimp Scampi
From Cooking Light

"This is a good example of how Italian American restaurant cooks adapt a basic Italian food idea. Scampi is a Venetian dialect word for a local prawn, rarely found in American markets. So Italian American cooks use shrimp instead, cooking it with a little garlic." -John Mariani

2 teaspoons olive oil
28 large shrimp, peeled and deveined (about 1 1/2 pounds)
3 garlic cloves, minced
1/3 cup Sauvignon Blanc or other dry white wine
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon fresh lemon juice

Heat oil in a large skillet over medium-high heat. Add shrimp; sauté 1 minute. Add garlic; sauté 1 minute. Stir in wine, salt, and pepper; bring mixture to a boil. Reduce heat to medium; cook 30 seconds. Add parsley and juice; toss well to coat. Cook 1 minute or until shrimp are done.

Yield: 4 servings (serving size: 7 shrimp)

NUTRITION PER SERVING
CALORIES 220(21% from fat); FAT 5.2g(sat 0.9g,mono 2.1g,poly 1.3g); PROTEIN 34.9g; CHOLESTEROL 259mg; CALCIUM 100mg; SODIUM 546mg; FIBER 0.2g; IRON 4.5mg; CARBOHYDRATE 3.1g
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Old 01-29-2005, 09:47 AM   #57
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Awesome Shake! It has to be, I am NOT a shake person. I did eat a salad with veggies on the side for me, it is all about volume

http://www.johnberardi.com/products/...t/gnsample.pdf
The taste harmony of almond and coconut has long been known
by candy makers. Now you can enjoy these two flavors without all
the sugar, and with whey protein for a balanced meal.

Almond Coconut Shake
Prep Time – 5 minutes
Difficulty Level – Easy
Servings – 1

Ingredients:
1 scoop chocolate
whey protein
1 cup chocolate
2 % Carb Countdown (*Ileen used water)
dairy beverage
6 almonds (** Ileen ate almonds on the side)
1 tbsp grated coconut
Splenda, to taste * Ileen Used stevia)
1/2 tsp almond extract
1 cup ice

Combine all of the ingredients except the almonds in
a blender and process on medium-high for about a
minute, until the shake is smooth and creamy. Add
the almonds and process on low, just until they are
chopped but not entirely pulverized.

Nutritional Information, Per Serving
Calories (k/cal) 351
Protein (g) 37
Carbohydrates (g) 11
fiber (g) 5
sugars (g) 5
Fat (g) 19
SFA (g) 11
MUFA (g) 5
PUFA (g) 2
Omega-3 (g) 0
Omega-6 (g) 1.1
46%
40%
11%
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Old 01-30-2005, 05:36 PM   #58
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Buffalo'd Chicken stips

If you love buffalo wings, your gonna love these! All the taste, none of the fat.

1lb chicken br cut into thin strip
1/2 hot sauce such as Franks
Butter optional*** if on your plan
Cooking spray (butter flavor is good here)

Marinate the chicken strips in the hot sauce for atleast 30min to 1hr.
Heat a nonstick skillet to med. heat, spray with cooking spray(or use some butter)
Cook chicken till almost done.. DONT OVER COOK.
*Pan can be covered if preferred.
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Old 02-02-2005, 12:47 PM   #59
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marshmallow creme

hi all-i was at another lc board and found a recipe for marshmallow creme without SA's! it's tastes just like the real thing and only 57 calories if you use 6 T splenda. i hope they don't mind me posting the recipe here.

1 egg white
1/8 t cream of tartar
1/4 teaspoon xanthan gum
1/4 teaspoon vanilla
dash marshmallow flavoring (if you have it, i don't)
6-12 tablespoons splenda granular (i used 3T splenda & 3T wheylow)

in a deep bowl, whisk egg whites until soft peaks form. add cream of tartar, xanthan gum, vanilla, marshmallow flavoring and 2 T splenda and beat. scrape down sides of bowl and add 2 more T splenda. continue adding splenda and beating until desired sweetness and consistency is achieved. this stuff comes out ooey and gooey just like real marshmallow cream. i used a kitchenaid stand mixer. when i used a hand held mixer it did not get sticky, just fluffy.

OMG i made a fluffer nutter sandwich using 1 slice ww bread, 1 T natural p-nut butter and a scoop of marshmallow cream. you could also make a fluffer nutter roll w/ww lc tortilla!

Last edited by showgirl; 02-02-2005 at 12:48 PM..
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Old 02-04-2005, 02:03 AM   #60
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My Asst Director at Preschool gave me this recipe. It was VERY good! She said it came from a lowcarb magizine. Sorry I dont remember which one

MeatBall Soup
mix
10 oz good beef ** ileen is going to try turkey**
2 tab pasta (small stars, etc.)** ileen is going to use wwht couscous**
1/4 cup fine bread crumbs **ileen is going to use 2tb wht germ**
1 egg
2 tab parsley
1 teas basil
s & p
1 clove minced garlic

mix all together and form SMALL(think thumbnail size) meat balls.

bring 2 can 14oz low sodium beef broth, 8 oz. can tomato sauce, and 1/3 cup chopped onion to a boil.
add meatballs raw and simmer covered for 20 min. add 3 tab more of the pasta ** ileen probably wont add this or will use couscous** and cook for about 10 more minutes. can top with cheese
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