Nutrition: Recipe and Meal Ideas

[mmam5]

Cauliflower Soup - 6 servings - about 1-1.5 cups each

2 oz - bacon (about 2.5 slices) chopped
1 C - chopped onion
3/4 C - chopped celery
2 - garlic cloves, chopped
6 C - 1-inch pieces cauliflower
3.5 C - (or more) low-salt chix broth (or veggie)
1 - 3/4" cube or 3 oz romano cheese (I used pre-shredded)
1/2 C - heavy whipping cream

Saute bacon in heavy saucepan over medium heat until golden brown and some fat renders. Add onion, celery, and garlic. Cover and cook until veggies are soft, stirring occasionally, about 7 minutes. Add cauliflower, broth and cheese. Bring to boil. Reduce heat to medium-low, cover and simmer until cauliflower is tender, about 20 minutes.

Puree soup in batches in processor/blender. Return to same pan. Add cream and bring soup to simmer. Thin with moer broth by 1/4 cupfuls if desired. Season with salt/pepper.

Can be made 1 day ahead. Cool slightly; cover and chill. rewarm before continuing.

To up the Protein and make it more of a meal I added leftover Chix chunks when served. Any leftover meat would work with it.

Ladle soup into bowls. Sprinkel with cheese shavings.

To make it less fat I would use only 1 slice bacon (or bacon bits) and also use Evaporated milk instead of cream...

Another variation I think would be good is to use Broccoli instead of Cauliflower...

Nutrition - as is:
Cals - 240
Fat - 15.5
Sat fat - 8.5
Chol - 55.25
Sod - 786
Carb - 15.3
Pro - 7

Nutrition - 1 bacon/evap milk
cals - 135
Fat - 3.5
Chol - 48
Sod - 641
Carb - 18
Pro - 8

[Jammer]

Barley Kielbasa Stew


1 tablespoon olive oil
1/2 pound small white mushrooms,
cut in half, divided
1 medium onion, chopped
3 cloves garlic, finely chopped
2 teaspoons dried leaf oregano, crushed
6 cups fat-free chicken broth
1 cup pearl barley
2 bay leaves
3 medium carrots, peeled and sliced
1/2 -inch thick
1/2 cup Pinot Noir wine or chicken broth
1 pound fat-reduced Kielbasa sausage,
cut into 1/2-inch thick slices



In large pot with lid, heat oil over medium high heat. Add half of mushrooms (about 1/4 pound), onion and garlic. Sauté for 3 to 4 minutes, stirring occasionally. Add oregano and basil; sauté 2 more minutes. Stir in chicken broth, barley and bay leaves. Bring to a boil. Reduce heat, cover and cook 25 minutes. Mix in carrots, wine or broth and remaining 1/4 pound mushrooms. Bring to a boil. Reduce heat and simmer for 20 minutes. Add sausage and cook for an additional 5 minutes. Remove bay leaves. Ladle into bowls and serve. Makes 8 servings. Per serving: calories 249, protein 17g, carbohydrates 28g, fiber 6g, fat 7g, cholesterol 37mg, sodium 642mg.

[inatic]

"shepards (or pot pie) By Donna Jo. Lean bodies fitness

Cauliflower steam, pured and seasoned.
chicken breast, gr turkey or lean beef cooked (processed minced etc)
chicken or beef stock
seasonings
gr beans (other veggies as allowed. Peas maybe)
xanthum gum or guar gum to thicken broth.

Steam cauliflower, puree and season.
Line a pie plate with 1/2 the cauli mixture

In a sauce pan brown meat OR added the browned meat or already cooked chicken (processed minced)
add chicken or beef broth
stir
add in gr beans (that we steamed or frozen)
add some xanthum or guar gum to thicken

pour over the cauli mixture.
cover with rest of cauli mix and "seal"

bake or broil to heat thru.

YUM!

[mmam5]

Roasted Red Pepper Cheesecake

Savory red peppers make a delightful cheese spread
Recipe from Boating Magazine

Ingredients
Bread crumbs - 3 Tbl - fine, dry
Cream Cheese - 1.5 (8 oz) Packages
Milk - 0.25 Cup
Eggs - 2
Tomatoe Pasta Sauce - 1 (1.3 oz) (Knorr Parma Rosa Dryed Tomatoe - Is best)
Roasted Red Peppers - 1 (7 oz) Jar - drained & finely chopped (about 2/3 Cup)
Green Onions - 0.5 Cup - chopped
Jarlsberg Cheese - 0.5 Cup (2 oz) shredded (or Gouda cheese)
Parsely Sprig for Garnish
French Bread 1 Loaf - sliced and toasted

Coat 6 - 8" springform pan with vegetable spray, sprinkle with bread crumbs.

Beat cream cheese at med. speed with mixer until smooth, add milk, add eggs, 1 at a time, beating well after each addition. Stir in sauce mix and next 3 ingredients, Pour into prepared pan.

Bake @ 325 for 55/60 minutes or until almost set. Cool completely in pan, remove from pan, cover and chill 8 hours. Garnish if desired and serve with toasted baguettes.

Not really BFFM, but still an awesome addition to a nice dinner!

[Parisfox]

I use shakes every day as a meal replacement for lunch...and occasionally for dinner....especially if I don't feel like cooking.
Since I live alone, I can get away with that!!

Here are some of my shake recipes
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I use EAS 100% Whey Protein Powder. I get it at Sam’s Club for $28 for a 6 lb bag. That’s pretty cheap.
Stay away from Soy Protein...it messes with your thyroid.

I add cinnamon to all my shakes because it is so good for you and it enhances the flavor...of course, it is optional. They are still good without it.

I use 1 & 1/2 scoops of either strawberry, vanilla, or chocolate protein powder. I like the chocolate and vanilla WAY more than the strawberry, and when the strawberry is gone I probably won't buy any more....so it'll be just the chocolate and vanilla. Here are some of the ways I make them.

Strawberry Protein Powder:
2 ice cubes, a splash of DaVinci's SF syrup, & enough ice water to reach the "fill" line on my personal-size blender (probably 6-8 oz)
1.5 scoops of Strawberry Protein Powder
1-2 tsp Cinnamon
2-3 Tbsp Cool Whip (Walmart's House brand has NO transfats)

I use mint, raspberry, cherry, etc. DaVinci's Syrup. Any kind that you think would go with Strawberry.
Mix in my Back to Basics Personal Blender

Chocolate Protein Powder:
2 ice cubes, a splash of DaVinci's SF syrup, & enough ice water to reach the "fill" line on my personal-size blender (probably 6-8 oz)
1.5 scoops Chocolate Protein Powder
1-2 tsp Cinnamon
2-3 Tbsp Cool Whip (Walmart's House brand has NO transfats)

I use instant coffee crystals & Kahlua Syrup for a Kahlua/Coffee shake.
Raspberry syrup and instant coffee crystals for a Raspberry/Coffee shake.
The Pancake Syrup tastes like caramel and is MUCH better than the caramel syrup.
Mint syrup for a Chocolate/Mint Shake
Coconut syrup for a "Mounds" shake
Coconut syrup and Almond flavoring for an "Almond Joy" shake
Cherry syrup for a "Chocolate Covered Cherry shake"

Vanilla Protein Powder:
Orange Julius Shake:
2 ice cubes, about 3 or 4 oz. Orange Crystal Lite (made according to pkg directions), & enough ice water to reach the "fill" line on my personal-size blender (probably 4-5oz)
1.5 scoops Vanilla Protein Powder
1-2 tsp Cinnamon
2-3 Tbsp Cool Whip (Walmart's House brand has NO transfats)
You can add a raw egg to this to make it more like a real Orange Julius. I never have...I don't like to chance raw eggs considering the conditions in most egg producer's facilities.

Pumpkin Pie Shake:
1 or 2 Pumpkin Pie cubes (recipe follows), about 3 or 4 oz. Orange Crystal Lite (made according to pkg directions), & enough ice water to reach the "fill" line on my personal-size blender (probably 3-4oz). The pumpkin cubes take up some of the room.
1.5 scoops Vanilla Protein Powder
1-2 tsp Cinnamon
2-3 Tbsp Cool Whip (Walmart's House brand has NO transfats)

Pumpkin Pie Cubes: I use 1 (29oz.) can and 1 (15oz.) can of pumpkin (NOT pumpkin pie mix…that’s high carb). Put the pumpkin in a 6 qt. bowl. Sprinkle on 6 tsp (2 Tbsp) Pumpkin Pie Spice and 3 tsp (1 Tbsp) Cinnamon. Mix well. A large whisk works pretty good. Spoon into ice cube trays. Mine happen to hold exactly 2 Tbsp and this amount makes 2 trays (total 28 cubes). Freeze. When frozen, dump out of trays into a couple of quart freezer bags and put in freezer. Add one or two cubes to shakes as desired.
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You are limited only by the syrups you have on hand and your imagination. The combinations are endless. I have Amaretto syrup, Vanilla, Raspberry, Hazlenut, Coconut, Creme de Menthe, Pralines, Raspberry, Cherry, can't even remember what all. Keeps me from getting bored with the shakes. Hope this helps.

The Cool Whip helps thicken the shakes as do the ice cubes. I LOVE the Back to Basics Personal Blender. Check it out at this link. Walmart.com: Back to Basics 3-Speed Brushed Chrome Personal Blender Express, BPE3BR : Appliances I got mine at Walmart. Our local Walmart stopped stocking them and that scared me so I got a couple replacement ones online at Walmart. They are less than $20 with free shipping to "store pickup." Can't go wrong. They are more expensive everywhere else, and I'd hate to be without one. Clean up is SO much easier with one of these than with a regular full size blender.

[Parisfox]

Here are some of my favorite deviled egg recipes...especially good in warm weather but I eat them all year long. They are good for quick snacks.

How to boil eggs the easy way....
Place eggs in a pan. Cover with cold water at least an inch above the eggs. Bring to a rolling boil. Remove the pan from heat and cover. Let stand for at least 20 minutes….longer doesn’t hurt. Drain. Either cool the eggs thoroughly in cold water…or refrigerate overnight. Peel eggs. Cut in half lengthwise. Separate yolks from whites and stuff with your favorite stuffings.


CLASSIC DEVILED EGGS: 12 eggs, 1 teaspoon paprika, 4 tablespoons mayonnaise, 1 teaspoon dry mustard.

DECADENT DEVILED EGGS: 12 eggs, 2 teaspoons dry mustard, 1 teaspoon Worcestershire sauce, 1 teaspoon hot-pepper sauce, 1/4 teaspoon celery salt, 1/2 cup butter, softened.

BACON DEVILED EGGS: 12 eggs, 1/3 cup mayonnaise, 4 slices bacon (fried crisp and crumbled or finely chopped), 1 tablespoon prepared mustard. 1 Tbsp. bacon grease.

SPICY-ITALIAN DEVILED EGGS: 12 eggs, 2 tablespoons spicy-brown mustard, 2 tablespoons Italian salad dressing, 1/2 cup mayonnaise, 1/2 teaspoon ground black pepper or to taste, 1 teaspoon salt or to taste. Sprinkle finished eggs with paprika.

ZESTY DEVILED EGGS: 12 eggs, 1/2 cup mayonnaise, 4 tablespoons finely chopped onion, 6 tablespoons dill-pickle relish, 2 tablespoon prepared horseradish, 1 tablespoon prepared mustard, salt and pepper to taste, and paprika for garnish.


SOUTHWEST OVERSTUFFED EGGS....10 servings
12 Hard Cooked Eggs
2 Tbsp Sour Cream
1/4 cup mayonnaise
1/2 cup shredded Sharp Cheddar Cheese (optional)
2 Tbsp spicy Salsa
2 Tbsp chopped green onion (optional)
1 tsp. cumin (or to taste)
Salt and Pepper to taste

Mash the yolks (and the whites of 2 eggs) thoroughly. (I run the 2 extra whites over a cheese grater, then use a pastry cutter to mash and mix.) Add remaining ingredients. Mix well. Stuff yolk mixture into egg whites. Refrigerate until serving.

[Parisfox]

Creamy Cauliflower-Broccoli Soup

Swanson Chicken Broth 1-49 oz can (OR 3-14 oz cans plus ½ can of water)
1 large head cauliflower (or 2 small heads)
3 stalks broccoli
1 cup heavy whipping cream
1 Tbsp. Chicken Bouillon
1/2 stick of butter

Cook chicken broth, butter, bouillon, cauliflower, and broccoli until cauliflower and broccoli are soft. Partially blend with hand-held stick blender until there are just “some” small chunks left.

Add the cream and stir with a large spoon.

Cheesy variation: Add some shredded cheese to each bowl before serving
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Cream of Salmon Soup

2 Tablespoons butter
1/3 cup chopped celery
14 cup chopped onion
2 (13oz.) cans chicken broth
1/2 cup water
1 (14oz.) can salmon
1/4 teaspoon black pepper
1/2 teaspoon parsley flakes
1 cup heavy cream

Saute celery and onion in butter until tender. Add chicken broth and water and bring to a boil.

Put Salmon in bowl and flake with a fork. ( I don’t drain the salmon nor do I remove the little soft bones….they add a lot of flavor to the soup). Add flaked salmon, pepper, and parsley flakes to broth. Bring back to a boil and simmer for 5 minutes.

Remove from heat and stir in cream. Garnish with more parsley flakes. This soup has a delicious "chowdery" taste.
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Egg Drop Soup

2 1/2 qts. chicken broth
2 Tbsp. soy sauce
1/4 Cup chopped green onion
4 eggs - slightly beaten
Sprinkle of xanthum gum (optional)

Combine first 3 ingredients in a large saucepan, bring to a boil. Slowly pour eggs into the boiling broth. Do not stir while pouring eggs. Cook for 1 minute. Thicken with xanthum gum if desired. Serve immediately.
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Italian Sausage Soup

3 lbs Italian sausage (mild, hot, or a combination)
64 oz. water
1 (26 oz) Can Hunts Spaghetti Sauce (Roasted Garlic & Onion)
2 lbs Cabbage shredded
1/2 cup (heaping) grated Parmesan cheese
1 lb. zuccini squash (sliced or cut in chunks)
5 TB chicken bouillon
1 TB Cumin (or to taste)
2 (10 oz) boxes chopped frozen spinach

For those of you who don’t like spinach…substitute French Cut Green beans and cut them up a little so they are shorter.

Brown sausage as you would ground beef. Do not drain. The fat adds flavor. Add water, cumin, and bouillon. Stir. Add cabbage. Simmer for about 15 minutes. Add everything else. Simmer for another 10 minutes or until spinach or green beans are done.
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Meatball Soup

30-40 frozen, fully-cooked meatballs
1 can diced tomatoes, undrained (I used Southwest brand)
4 cups beef stock
1 small onion, chopped
2 cloves garlic, pressed
2 zucchini, sliced
3 green onions, chopped
pkg. fresh mushrooms, sliced large
1 tsp. Salt
½ tsp. Pepper
1 tsp. Fresh cilantro, chopped (optional)

Combine frozen meatballs, tomatoes, beef broth, onions & garlic in soup pot.

Cook 15 minutes over medium-low heat. Add Zucchini, mushrooms, salt & pepper. Cook 10-15 minutes more or until vegetables are tender and meatballs are hot. During last 5 minutes, add 1 tsp. fresh cilantro.
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Southwestern Chili with Black Soy Beans

2 tablespoons olive oil
1 green bell pepper, large diced
1 red bell pepper, large diced
1/2 cup red onion, large diced
2 1/2 pounds ground chuck
4 tablespoons chili powder
3 tablespoons ground cumin
2 cloves garlic, minced
1/4 teaspoon cayenne pepper
2 teaspoons salt (to taste)
1 teaspoon ground black pepper
1/2 teaspoon garlic powder
3 Roma tomatoes, diced
1 (15-ounce) can black soy beans, drained and rinsed

Heat oil in a large skillet over medium-high heat. Add peppers and
onions and cook until slightly tender. Add the ground beef and spices and cook until browned. Skim off excess grease. Add the diced tomatoes and black soy beans and simmer for about 10 minutes, stirring occasionally.

Top with shredded Cheddar or Jack cheese, sour cream, and/or sliced green onions.
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Spicy Chicken Soup (makes 2 servings)

• 1 16-oz can chicken or vegetable broth
• 1 cup leftover chicken (canned OK)
• 1 cup leftover cooked veggies (frozen OK)
• 1/4 cup salsa or green chili sauce
• 1/4 tsp each ground cumin & chili powder & garlic powder
Heat all ingredients in a saucepan until warmed through, serve hot!
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Tomato-Shrimp Bisque

1 can diced tomatoes simmered for 10 minutes in 1/2 cup chicken broth, then mashed.

Add 12 oz. raw, cleaned shrimp (cut into pieces).
Add some thyme, salt, & pepper to taste.
Boil for 1 minute.

Add 1/2 cup half-and-half or heavy cream. Heat just to a simmer, but do not boil.
==============================

Zuppa Toscana

1 lb Italian sausage, removed from casings
1/2 lb bacon, chopped
1 small onion, chopped
2 cloves garlic, minced
2 cups kale, chopped
1 small head cauliflower, cut into florets
8 cups chicken broth
1 cup heavy cream

In a large pot, cook bacon and sausage. When nearly browned, add onion, cook until translucent. Add garlic, cook 1-2 minutes. Add broth and cauliflower, bring to gentle boil, simmer 15 min. Add kale, simmer an additional 15 min. Add cream, heat through.

[Parisfox]

Breakfast Meatballs

2 lb. Roll Jimmy Dean Sausage (or any spicy breakfast sausage)
1 lb. Ground Beef
2 Tbsp. Minced Dehydrated Onion
1/2 tsp. Black Pepper
3 eggs
1/2 lb. Grated (or shredded) sharp cheddar cheese

Mix thoroughly by hand.
Roll into 1-1/2 inch balls or spoon onto cookie sheet.
Bake at 350 for 18-20 min.
Makes 50-60 balls depending on size.

Put individual servings in Ziploc sandwich bags, then put those in a large Ziploc Freezer bag and freeze. Heat in microwave.
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Raspberry-Cream Cheese Omelet

3 eggs
1 Tbl cold water
1/2 Tbl butter
1 oz cream cheese-individual size pkt.
2 Tbl (Polaner brand)sugar-free raspberry jam

Mix the eggs and cream together until light and fluffy. Heat an omelet or frying pan over medium heat. Add the butter to pan. When the butter is melted, pour in the egg mixture and swirl the pan so that the egg mixture evenly coats the bottom of the pan.

Continue cooking until the eggs are set and just beginning to brown on the bottom. The top of the eggs will still be moist, but not runny. Melt jam in microwave (10 seconds). Squeeze the cream cheese thru a small cut in pkt on 1/2 of the set eggs.

Drizzle 2/3s melted jam on top of cream cheese. Flip the uncovered half of the eggs over the cream cheese and jam-covered half. Drizzle rest of melted jam on top.
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Waffles that make you weep with joy! 1-serving (2 servings in bold font)

2 large eggs (4)
1 Tbls. heavy cream (2)
1 Tbls. water (2)
.5 Tsp. vanilla extract (1)
1 Pkt. Splenda (2)
1/8 Tsp. ground cinnamon (1/4)
1 Tbls. melted butter (2)
1 to 1-1/2 ounces of crushed pork rinds (2 or 3)

Use a food processor to get the pork rinds down to a fine, almost powdery consistency.

Beat the eggs then add the cream, water, and vanilla extract and beat some more. Mix the Splenda with the cinnamon and then add that to the eggs. (Mixing the cinnamon with the Splenda before adding helps to keep the cinnamon from clumping up as much.) When well blended mix in the ground pork rinds.

Let the mixture sit for a couple of minutes until it thickens. Then stir and check the consistency. It should be quite thick, but not too thick to spoon easily. If too thick, add a little water. If too thin, add a little bit more pork rinds. Just before you're ready to put into waffle iron, stir in the melted butter.

I have a "Belgian Waffle" baker and it makes two waffles at a time -- each about 4X4 inches. I brushed the top and bottom of the waffle baker with melted butter, then I spooned about 1/4 to 1/3 of a cup of batter on each side of the bottom half of the baker and used a spoon to spread the batter out a little. Then I closed the top of the waffle baker. It took about 5 or 6 minutes to bake the two waffles. With the recipe doubled, I had enough batter to make a total of four waffles, each about 4X4 inches.

If you have a "big" waffle iron, you will probably make just two with the doubled amount of batter. These waffles firmed up and browned just like "real" waffles.

Serve with sugar free maple syrup and more butter (of course!)

With a couple of strips of bacon, this is an awesome breakfast -- at about 2-1/2 carbs per waffle - including the syrup! Without the syrup (mine has about 4 carbs per 1/4 cup), the carb count would be about 1-1/2 carbs per waffle.

If any of you live in the south and have ever eaten at the Waffle House restaurant, they have a specialty pecan waffle. I think this recipe would be absolutely incredible with 1/2 cup of chopped pecans added to the batter. And the pecans would only add about 1-1/2 effective carbs to each waffle. Still quite a carb bargain!
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[vli1127]

Muffin, brownie and pancake recipes are at the very beginning here. Why only egg whites and not whole eggs when they aren't being beaten to stiffen up?

[inatic]

most of the recipes were for BFL and they were lower fat.. Feel free to add fat to your plan as wanted/needed.

[translationmx]

bump! :-)