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-   -   !!!LFL Recipies!!! (http://www.lowcarbfriends.com/bbs/other-plans/7254-lfl-recipies.html)

macmca 07-01-2002 10:48 AM

!!!LFL Recipies!!!
********LFL Recipes********

Iced Coffee
1 cup fat free milk
1 cup cold strong brewed coffee (decaf)
Splenda to taste
Splash of vanilla
two handfuls of ice

Put all ingredients in a blender and use ice crush setting. Blend about 30 seconds. This recipe really multiplies so you may get two to three tall glasses full.

Counts as a protein. I use this for my afternoon protein snack

"Mock Apple Pie and Ice Cream"
1 small apple
4oz. low fat cottage cheese
Splenda to taste

Chop apple into bite size squares. Put into microwave safe bowl. Add 1 tbsp water, cinnamon and Splenda. Stir and microwave for 1-1/2 to 2 minutes. Add cold cottage cheese and stir. Tastes similar to pie and ice cream (okay, so I may be stretching this a little )

Makes a great breakfast (I used this on Body for Life) Counts as one fruit and one protein.

Lindora Hawaiian Stir Fry (Lean for Life Recipe Book)
1 Tbsp red wine Vinegar
1 pkt artifical sweetner
2 1/2 Tbsp Lite Soy Sauce
1/4 Tsp Worcestershire sauce
1/4 tsp pepper
1/4 tsp garlic powder
2 Tbsp water
1/2 cup bean sprouts
1/2 cup cabbage
1/2 cup cubed pineapple
3 - 1/2 oz round steak, cut into cubes

Mix first 7 ingredients together. Spray small frying pan with non-stick spray. On medium heat, cook meat with sauce, add water if needed. Cook 5 to 7 minutes. Add bean sprouts and cabbage, stirring occasionally, 2 to 3 miutes. Add pineapple, stir and cook until done.

Serves 1
Equals 1 protein
1 Vegetable
1 Fruit

Chicken Salad with Pineapple (from Lean for Life Recipe Book)
2-1/2 oz cooked chicken or turkey, diced
1/8 tsp curry powder
1 Tbsp celery seed
1 tsp lemon juice
Salt and pepper to taste
1/4 cup pineapple, cubed
1 oz. plain, non-fat yogurt

Mix together yogurt, curry and lemon juice. In a separate bowl, add all remaining ingredients. Stir in sauce with the chicken mixture. Chill and serve over a bed of lettuce.

Serves 1
Equals: 1 protein
1/2 fruit

Mock Potato Salad (from Lean for Life Recipe Book)
1/2 cup cooked cauliflower, coarsely chopped
1 large hard boiled egg
2 oz non-fat or low-fat cottage cheese
1/2 tsp dry mustard

Combine all ingredients well. Chill and Serve

Serves 1
Equals: 1 protein
1/2 vegetable

Mock Rice Pudding (from Lean for Life Recipe Book)
4 oz. low fat cottage cheese
1/4 tsp cinnamon
1 pkt artifical sweetner

Mix all ingredients.

Serves 1
Equals 1 protein

Teri's Peach Cobbler (Without the Guilt) From Lean for Life Recipe Book
1 cup peaches in unsweetened juice or water
1/4 tsp each of cinnamon, cloves and ginger
Artificial sweetner to taste

Combine all ingredients and broil until lightly brown. (not to much)
Note: The longer the peaches sit in spices, the better they get! Great in Oatmeal!

Serves: 1
Equals: 1 fruit

Sole Florentine (From LFL Recipe Book)
3-1/2 oz Sole or Cod
1 cup spinach, cooked and hot
3/4 tsp lemon juice
1/2 tsp vinegar
Dash onion powder
Pepper to taste

Broil fish until it flakes with a fork. Combine cooked spinach and remaining ingredients in blender until smooth. Serve hot, spiced spinach over broiled fish

Serves 1
Equals 1 protein
1 vegetable

Fillet in Foil (from LFL Recipe Book)
3-1/2 oz Halibut, Cod or Sole
1/2 cup mushrooms, sliced
1/2 green pepper, chopped
1/4 cup vinegar
2 tbsp lemon juice
1 tbsp parsley flakes
1 tsp paprika

Preheat oven to 400 degrees. combine all the ingredients except the fish. Place fish in foil and spread mixture over fish. Seal tightly in foil and bake for 20 minutes.

Serves 1
Equals 1 protein
1 vegetable

Lindora Meatloaf (From LFL Recipe Book)
14 oz lean ground turkey breast
1 raw egg
1/2 cup chopped onion
1/4 cup chopped celery
1/4 cup chopped green pepper
1 small tomato
1/2 tsp basil
1/2 tsp rosemary
Salt, pepper and garlic powder to taste

Mix all ingredients. Bake at 350 for 1 hour or until done. Cool slightly for 1 hour or until done. Cool slightly before slicing.

Serves: 4
Equals: 1 protein
1/2 vegetable per serving

Lorraine's Good morning French Toast (LFL Recipe Book)
1 slice bread, 70 cals or less
1 raw egg
1 tbsp non-fat milk
1 tbsp water
1 pkt artificial sweetner
1/2 tsp maple or vanilla extract
cinnamon to taste

Beat together all ingredients except the bread. Lightly spray skillet with cooking spray. Soak bread in mixture on both sides until absorbed. Cook until golden brown

Serves 1
Equals: 1 protein
1 grain

Extra "Moist" chicken (LFL Recipe Book)
7 oz boneless, skinless chicken breast
1 cup onion, chopped
1 can diet 7-up
Basil, rosemary, sage and thyme to taste

Line the bottom of a baking pan with foil. Pour diet 7-up over the chicken in pan. Sprinkle with onions and seasonings and cover with foil. Bake at 350 degrees for 1 hour or until done.

Serves: 2
Equals: 1 protein
1/2 vegetable per serving

Helen's Fancy Tuna Salad (LFL Recipe Book)
1-1/2 oz tuna, packed in water
1/2 cup red cabbage, finely chopped
2 cups lettuce, shredded
2 tbsp vinegar
1 pkt. artificial sweetener
Dash of salt and dill or lemon pepper

Mix all together

Serves 1
Equals: 1 protein
1/2 vegetable

Shrimp Salad (LFL Recipe Book)
3 1/2 oz broiled shrimp
1/2 cup celery, diced
1/2 cup tomato, chopped
2 cups lettuce, shredded
1 tsp wine vinegar
2 tbsp non-fat, low carb French dressing or use Sweet-Hot Red Wine Sauce (recipe to follow)
Lemon juice to taste

Mix all ingredients

Serves: 1
Equals: 1 protein
1 vegetable

Lindora Sweet-Hot Red Wine Sauce or Marinade (LFL Recipe Book)
2 Tbsp red wine vinegar
1/4 tsp chili powder
2 drops Worcestershire sauce
2 dashes garlic powder
1/4 tsp Tabasco
1/4 to 1/2 tsp artificial sweetener

Mix all ingredients together.
Great with chicken, beef or fish!

Serves 1 (2 tbsp)

Spicy Flank Steak Salad (LFL Recipe Book)
3-1/2 oz lean flank steak
1 tbsp green onion tops, chopped
1 cup raw mushrooms, sliced
1/2 small tomato, sliced
2 cups lettuce, shredded


2 tbsp red wine vinegar
1/2 pkt artificial sweetener, to taste
2 tsp Lite Soy sauce
Dash red pepper
Dash Cayenne pepper
Dash Garlic powder

Cut steak into small strips. In a small bowl, stir together marinade/dressing ingredients. Set aside 1/2 portion to use as dressing. Place flank steak in small bowl; pour 1/2 marinade over steak and refrigerate at least 30 minutes. Remove steak and marinade to small skillet and cook on top of stove until done. Add a small amount of water to skillet if necessary. In a serving bowl, layer lettuce, mushrooms, tomato and onion tops; add cooked meat. Pour dressing mixture over the salad to serve.

Serves: 1
Equals: 1 protein
1 vegetable

Lindora Oriental Chicken Salad (LFL Recipe Book)
2 cups lettuce, shredded
1 cup mixed celery, cucumber, peppers and bean sprouts
1 1/2 oz chicken, cooked cubed


1 pkt artificial sweetener
2 tbsp red wine vinegar
1 tsp Lite soy sauce
1/2 tsp prepared mustard
Juice of 1 lemon wedge

Mix dressing together in a small bowl and toss with salad.

Serves: 1
Equals: 1 protein
1 vegetable

Chicken Salad with Curry Dip (LFL Recipe Book)
2 cups lettuce
1-1/2 oz cooked chicken, cubed
1/2 cup celery, diced
1/2 cup spinach leaves
1 oz curry dip

Curry dip:

1/4 oz plain non fat yogurt
3/4 oz low-fat cottage cheese
dash thyme, curry powder and tarragon to taste

Mix together salad. In a small bowl, mix together duo. Toss dip with salad, refrigerate and serve.

Creamy Vegetables (LFL Recipe Book)
1/4 cup string beans
1/2 cup cauliflower
1/4 red bell pepper diced


1/2 cup plain, non-fat yogurt
1 tsp fresh parsley, chopped
1/8 tsp thyme
1/8 tsp salt
1 tsp horseradish (natural)
1/2 tsp lemon juice

Steam veggies for 3-4 minutes. Mix ingredients for sauce in a small bowl. When veggies are done, place in bowl and toss with sauce.

Serves: 1
Equals: 1 protein
1 vegetable

Taco Salad

Brown 1 lb. ground round or sirloin. Drain. Add 1 pkg. taco seasoning & simmer per pkg. directions.

Combine the following over two cups of lettuce:

2 oz. taco meat
1 oz. ff shredded cheddar cheese
1 cup of pepper stir fry mix (heat in a pam sprayed skillet or microwave) - I use Birds-Eye frozen mix
1 or 2 T. chunky salsa

I count this as 1 protein, 1 veg., & 1 fruit (salsa - tomatos are a fruit, right )

Lindora Italian Beef
3 oz. round steak, cut into cubes
1-Tbsp. Onion, chopped
½ small tomato, chopped
2 large mushrooms, sliced
¼ cup bell pepper, chopped
½ oz. plain, low-fat cottage cheese, blended

2 Tbsp. Lite Italian dressing
dash oregano
pinch rosemary
dash garlic powder
pepper to taste

Mix sauce ingredients. In a small skillet, cook meat and sauce. Add water as needed. Cook 3-4 minutes. Add onions, mushrooms, bell pepper and cook 2 minutes. Add tomato and cottage cheese and cook 1 minute.

Serves 1
Equals 1 protein
1 vegetable

White fish with orange Poppy Seed Dip

3 oz. mild white fish
1 portion Orange Poppy Seed sauce
1 lemon wedge

Squeeze lemon juice on fish. Broil on each side 3 to 5 minutes, until done. Top with orange poppy seed sauce. Broil until brown. Serve with remaining dip.

1 oz. low fat cottage cheese, blended
¼ small orange (cut in wedges)
¼ tsp. Poppy seeds

In a small bowl, combine cottage cheese and poppy seeds. Squeeze juice from orange wedge. Lightly grate peel of orange wedge into bowl. Mix and refrigerate at least 1 hour.

Serves 1
Equals: 1 protein
¼ fruit

Lindora Creamed Chicken Italiano
3 oz. boneless, skinless chicken breast, cut up
2 tbsp. Lite Italian dressing
Pinch rosemary
Dash sweet basil
Dash pepper and garlic powder (to taste)
2 Tbsp. Green onion tops, chopped
2 large mushrooms, sliced
1 small tomato, chopped
1 Tbsp. Low-fat cottage cheese, blended

In a small bowl, mix dressing, rosemary, pepper, basil and garlic powder. In a small skillet heat this mixture, adding water as needed. Add chicken. Cook on medium high until almost done. Add onion and mushrooms. Cook 2 minutes. Add tomato and cottage cheese.

Serves 1
Equals: 1 protein
1 vegetable


2 Tbsp. Red wine vinegar
2 tbsp. Lite soy sauce
3 drops Tabasco (to taste)
Dash ginger (to taste)
1 tsp. Worcestershire sauce
dash pepper
dash garlic powder
3-1/2 oz. boneless, skinless chicken breast, cut into strips
1 cup mushroom, sliced
1 Tbsp. Green onion tops, chopped
1/3 cup mixed cabbage and bean sprouts

Mix first seven ingredients together for sauce. On a medium heat cook sauce and chicken for 5 to 7 minutes. Add onions and mushrooms. Cook 2 minutes. Add bean sprouts and cabbage. Cook 1 minute until done.

Serves 1
Equals: 1 protein and 1 Vegetable


2 Tbsp. Lite Italian dressing
3-1/2 oz. boneless, skinless chicken breast
½ bell pepper, cut into ½” squares
¼ onion

Cut chicken into chunks. Pour Italian dressing over chicken to marinade in refrigerator at least 20 minutes. Arrange chicken and vegetables on skewers. Save remaining marinade. Barbeque kabobs on the grill 4-6 inches from coals. Brush with marinade while turning. Cook 15 to 20 minutes until done. Serves 1

Equals: 1 protein
1 vegetable


½ oz. plain, non-fat yogurt
Artificial sweetener (to taste)
2 drops Worcestershire sauce
dash each of garlic powder, salt, pepper and Tabasco
3 oz. boneless, skinless chicken breast

Mix together all ingredients except chicken. Spray baking dish with non-stick spray and place chicken in dish. Top with ½ of the sauce. Cover and bake at 350 degrees for 15 to 20 minutes. Remove cover, top with remaining sauce and broil until lightly brown.

Serves 1
Equals: 1 Protein


3-1/2 oz. round steak
¼ cup water
1-1/2 tsp. Dry onion flakes
1-1.2 tsp. Lite Soy sauce
½ tsp. Worcestershire Sauce
1 small garlic clove minced
Artificial sweetener (to taste)
Marinated round steak cont’d
Mix all the ingredients, except the meat. Pour mixture over meat, cover and refrigerate for at least 1 hour. Broil steak on both sides.

Serves 1
Equals: 1 protein


2 oz. lite soy sauce
1 tsp. Ginger
¾ tsp. Artificial sweetener
¼ tsp. Tarragon vinegar
1 pinch celery seed
dash pepper
1 sp. Green onion, finely chopped
3-1/2 oz. chicken, beef or fish
1 mixed vegetable portion (mushrooms, bell peppers, cherry tomatoes, onion, zucchini)

Mix first 7 items together. Cut meat into 1-1/2 inch squares and marinate in the sauce for at least 30 minutes. Add vegetables to marinade for the last 15 minutes. Arrange meat and vegetables on skewer. Barbeque kabobs on grill 4-6” from the coals. Brush with the marinade while turning. Cook 15 to 20 minutes or until done.


3-1/2 oz. boneless, skinless chicken breast, cut into thin strips
2 large lettuce leaves
½ green bell pepper, cut into thin slices
2 Tbsp. Green onion tops (or onion flakes)
1 oz. water
Dash garlic powder (optional)
Pinch red pepper flakes (optional)
½ small tomato, diced
1 Tbsp. Salsa
1 Tbsp. Plain, non-fat yogurt

Spray wok or skillet with non-stick cooking spray. Sauté green pepper and onion tops until tender. Remove from skillet. Add water to the skillet and stir fry the chicken; add garlic powder and red pepper flakes if desired.
Simmer 3-5 minutes. Return green pepper and onion tops to skillet, add tomato, to warm. Place ½ of the heated mixture over each lettuce leaf. Top with salsa and yogurt. Carefully roll lettuce around mixture like a burrito.

Serves 1
Equals: 1 protein
1 vegetable

CrabbyBull 07-01-2002 03:14 PM

Thanks for transfering this over!! :)

macmca 07-01-2002 04:31 PM

Your Welcome, Anyone feel free to add recipies to it. :)

patricia1963 07-04-2002 11:25 AM

bumping for michele!

Here they are

macmca 07-08-2002 01:19 AM


Now that it is hot and humid, I like to put cottage cheese and some thawed strawberries and some frozen strawberries in the blender and blend until thick. I either drink it as a shake or just eat it out of a bowl. I add splenda also. It is *fantasic* but it works as a ok replacement to icecream which we all know has been a huge weakness with me on days.[/COLOR]

macmca 08-19-2002 04:00 AM

Apple Crisp

!/4 c. brown sugar (2tsp brown sugar tiwn instead)
3/4 c flour
1/2 c sugar (1/2 c splenda instead)
1/2 c oatmeal
1 tsp. cin.
1/2 c (1 stick ) butter
6 med apples
1/4 c orange juice
1/2 tsp van.

combine brown sugar, flour, sugar, oatmeal and cin, cut in butter.

Place apples in pan, sprinkle 1/2 crumb mix,,toss to combine. Mix orange juice and van and pour over apple and put rest of crumb mix on top,,,,,Bake at 325 for 40 min.

Now when I mad ethis I had no orange juice so I used lemon instead,,,also if you like alot of the crunchy topping you will need to do a batch and half or double the topping mix. With using the fake sugars the topping doesn't get as crunchy and might want to put a couple dabs of butter in the apples before you put the topping on as mine wasn't as juicy (might have been the apples I bought also,,,couldn't find Macs).

The counts- I have no idea,,,,but if there are 6 apples then 6 pieces I would think would count as a fruit...I don't think there is enought of the other ingredients to worry about adding up and causing problems....Just my thoughts (makes it eaiser to eat it without guilt:D ) Oh I did use real butter and my fat intake is so low anyway. Made the reg way is really good,,,Kids love it with ice cream.[/COLOR]

Cactuscan 09-12-2002 04:22 PM

Wheat Free Crackers
Scottish Oat Cakes

2 cups finely ground oat meal (if fine grind is unavailable, use the coarser ground steel-cut oats and grind them to a finer texture in a food mill or coffee grinder) I use aan irish steel-cut and grind my own..

1/4 teaspoon of salt
1/4 teaspoon of baking soda
3 tablespoons of butter or margerine
About 1/2 cup of water

Preheat oven to 325

stir together oat meal,salt,and baking soda.

Cut in butter till crumbly... Add just enough water to form ball, will still be somewhat crumbly.

Roll out to 1/8 thickness and cut with a 2 inch cutter. Place circles on ungreased baking sheet and prick with fork.

Bake for 20 to 25 min, or untill crisp. cool on rack.

Yield: 30-35 crackers

jhmart 10-01-2002 05:02 AM

French Onion Soup
French Onion Soup (makes 2 servings)
3/4 cup sweet onion cut into little pieces
1 cup mushrooms
Pam or 1 tbs ff margarine (Note I have not tried it with ff margarine but it seems like it should work)
1 can beef broth (Boston Market brand for the MSG sensitives)
1/2 tsp Worcestshire sauce
dash black pepper
dash garlic powder

1 oz ff mozzarella cheese for each serving
1 slice toasted lite bread for each serving

1. Spray skillet with Pam or melt ff margarine in a skillet.
2. Add onions and mushrooms and cook over low heat until both are tender and brown. (make sure those onions are soft if not they will have a very strong flavor)
3. Add 1 can beef stock, worcestshire sauce, pepper and garlic powder and heat until bubbly.
4. Toast 1 slice of lite bread
5. Place 1/2 (1 serving) of soup into a bowl, place the toast on top and the 1oz of cheese on the toast.
6. Melt the cheese in the oven or microwave for about 1 minute
7. Ready to go.

*If you don't like mushrooms you can use a full cup of onions
*For onions I use the sweet Texas onions. I have not tried the recipe with regular yellow onions, but I think it would stil be good.
*The Swanson brand of beef stock tastes better but Boston Market is MSG free
*Really cook the onions until they are soft. I made this mistake the first time.
*Very good even without the bread
*Very filling and you still have to eat a salad with 1/2 protein

Counts as
1/2 protein
1 veggie
1 grain (I subbed for the fruit)
1 optional if ff margarine is used

Kayt 10-01-2002 08:11 AM

WL Salad

1c lettuces
1c fresh spinach
1small red bell pepper sliced
1 small orange segmented..reserve 3 segments, chop them and retain the juice
2 1/2oz ff ham slices julienned

add 1tsp olive oil to the chopped orange and juice. toss the other ingredients and add 1 tbs fresh basil leaves. When it is time to serve toss in the orange dressing, add salt and pepper to taste.
Serves 1
1 protein

flowerpower 02-24-2003 11:34 AM

Egg Drop Soup

1 14.5 ounce can chicken broth (fat free)
2 eggs, beaten in a dish
Splash of soy sauce
green onion if desired

While waiting for the chicken broth to boil on the stovetop, I whisk the eggs in a dish. I then slowly swirl the beaten egg into the simmering broth. I thin add a splash of soy sauce and mix.

This makes 2 servings.

Without the added green onion, I believe this would be allowed on protein days.

flowerpower 05-17-2003 08:30 AM

Garden Vegetable Soup
this comes from Weight Watchers:

Garden Vegetable Soup

2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1/2 cup diced zucchini
1 tablespoon tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt

1. In a large saucepan, sprayed with nonstick cooking apray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes.

2. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.

3. Stir in zucchini and heat 3 -4 minutes. Serve hot.

4 servings

Per serving: 42 cal, 0 fat, 8 carbs, 2.4 fiber, 3 protein

Suggestions: Instead of tomato paste, add a can of diced tomatoes. Add some sort of meat to make it a meal! Diced chicken, ground beef or ground turkey, shrimp, etc...

Ang160 06-23-2003 11:06 AM

I found this on the net and for the life of me I can't find it again. Thank goodness I printed it out. It's a happy day here!!!

1/3 cup protein powder (I used plain whey protein isolate that I got from the health food store. About 2.5 g carbs for 30 g or a scoop)
1/2 cup rolled oats
1/4 cup dry skim milk
12 packs of equal (works out to 10 grams)
1 tbsp cream cheese
3 tbsp natural peanut butter (just ground peanuts)
1/4 cup flavored coffee (I used plain old coffee)
skim milk (just a few drops)

-mix pb, cream cheese and coffee. Nuke for 30 seconds. I found that using hot coffee made the mixture smoother.
-combine dry ingredients in a separate bowl, then slowly add to wet mixture
-use a fork, mixture should get pretty hard to mix and be very stiff
-add milk a few drops at a time until all the dry mixture is wet and slightly moist
-press into a pam coated flat pan. It helps to give your hands a shot of pam or you'll end up with a huge mess. I used an 8X8 square pan and I think it made the bars too thin. If the recipe was doubled they'd be a good thickness though

** Rememeber that if you double the recipe, you get 16 bars, not just 8 thick ones :)

Makes 8 bars

place in fridge to cool
I like to wrap mine in plastic wrap and put them in the freezer, that way my kids can't reach them and eat them all.

Skinny Sue 08-15-2003 11:54 AM

Low Carb, Low Fat Cheesecake
Hey guys...

I was surfing for low carb cheesecake recipies, but all of them were extremely high in fat using stuff like regular cream cheese, butter, etc. I did a little experimenting on my own, and came up with what I think is the best darn protein snack ever! Check it out!

Nutritional Information:
Divided into 6 pieces:
Calories = 65
Cal from fat = 7
Fat = less than 1 gram (.75)
Protein = 7 grams
Carbs = 6 grams

Divided into 4 pieces:
Calories = 98
Cal from fat = 10
Fat = 1 gram
Protein = 10.5 grams
Carbs = 9 grams

*all carb measurements are generous, and include carb value for Splenda also. None of that usable/non-usable stuff here...

8 oz. fat free cream cheese
1/2 c. fat free sour cream
1 Egg
8 packets Splenda (more or less to taste)
A dash of lemon juice
A dash of vanilla extract

Preheat oven to 350 degrees. Mix together all the ingredients with a mixer. I beat it pretty high b/c the fat free ingredients are kind of clumpy. Pour the mixture into a lightly pammed baking dish. I used an 8 x 8 square pan, but a pie plate or any other smaller dish should work. Bake about 20 - 30 minutes until it looks slightly brown. It will only brown much around the edges because none of the ingredients really brown well. Also, this makes very thin "cake." It's not your momma's cheesecake, but let's get real here. You can double the recipie to get a more thick cake, but you'd have to reduce the portions too.

Topping Idea:
I threw a couple of cut up strawberries in the food processor with some splenda. Makes a great topping. You can also try sugar free syrups, but make sure you know their accurage carb counts. Some of them can be misrepresentative.

This treat is so good you'll want to eat it all the time. It can trigger cravings, so be sure you watch yourself. I would recommend eating it only every once in a while as a very special treat.

Secondly, make sure you check all the labels on your products. I used Philadelphia Cream Cheese which only has 2 carbs a serving. Other brands can have up to 4 carbs a serving. The sour cream only has 7 carbs a cup, or 4 for half a cup. Make sure the products you get have the same carb values as I've used here, or adjust your total carb count accordingly.

Good luck ya'll and enjoy!

~Tubby Sue

AmyElizabeth 10-01-2003 06:49 AM

Eggplant Parmesan Parisian Style
Eggplant parmesan

1/2 1 1/4 lb eggplant, sliced thin
10 oz smoked deli ham
fresh basil

1 small tomato
2 cloves garlic
1/2c low sodium fat free chicken broth
1/2 tsp crushed red pepper
1/2 tsp onion powder
1/2 tsp basil
1/2 tsp thyme

In a small sauce pan over medium heat simmer garlic and spices in chicken broth until garlic is soft, add spices and diced tomato. Bring to a boil, and reduce to a simmer. Simmer for about 20 min until tomatoes break down.

In a 9X9 inch pan layer sauce, eggplant, a few basil leaves, ham, sauce, eggplant, basil, ham, ect until all ingredients are layered.

Bake at 350 degrees for 45min- 1 hour until the eggplant is soft.

Makes four servings.

1 protein and 1 vegetable.

AmyElizabeth 10-08-2003 04:13 PM

Baked Custard

3 eggs
1 c. Skim milk
5tbs SF Vanilla syrup (or .5tsp of vanilla extract and 4 packets of splenda)
dash of vanilla extract

approx 5g carbs/ serving

Preheat oven to 350 degrees. Whisk together eggs, milk and sf syrup pour into 4 custard cups. Place custard cups in a shallow pan, place pan in oven and fill with water until water reaches 3/4 of the way up the side of the cups.

Bake for 30 min or until knife inserted in the center comes out clean.

Feel free to use other flavors of SF syrup, or reduce the syrup by 1tbs and drizzle with a little SF caramel syrup for a "flan"

Hot and Sour Soup
1 can low-sodium chicken broth
3tsp green onion tops, sliced
1/4 block extra firm tofu (eq. to 1 protein serving), diced
1tbs rice vinegar
1tbs soy sauce
dash of tabasco to taste
1''piece of ginger, peeled and sliced
1 garlic clove, whole (whole)
1c Mushrooms, sliced (optional) omit if protein day
1 egg, beaten

Simmer broth, garlic, and ginger for 10 min. Add soy sauce, vinegar, tobasco, tofu, and mushrooms. Bring to boil (cook until mushrooms are slightly soft). Remove garlic clove and ginger pieces. Turn off heat and begin to stir the soup. Immediately Drizzle in egg while soup is swirling around the pan. Garnish with green onions, enjoy!
Makes 2 servings
1 protein, 2misc, and 1/4 veggie, usually 3carbs/serving without mushrooms (but will vary depending on brand of tofu, soy sauce, and vinegar)
Breakfast Shake

1c. frozen strawberries
1c. Soy milk (silk brand plain is equivalent to skim milk)
1 tbs sf vanilla syrup

Blend until smooth. It's thick and delicious! You can use any combination of fruit and flavorings- I've used 1/2c pineapple, peaches, a mix- it's all fabulous!

Ang160 10-09-2003 05:39 PM

These are amazing muffins that Leenie from the Body For Life board was so nice to share with everyone.

If you made this batch into 6 I think it would be 1 protein + however you count 1/4 cup lemon juice, poppy seeds and b powder. The oats total 27g carbs for all 6 muffins and I haven't done a total carb count for each muffin yet

BFL Leenie's Muffins (makes 6)

4 egg whites
1/2 cup oats
1/4 cup ff cottage cheese
1/4 cup Splenda
1 tsp vanilla
1 tsp baking powder
juice from fresh squeezed 1/2 lemon (i use 1/8 cup real lemon)
1.5 tbsp poppy seeds

mix everything together in the blender until smooth, pour into pam sprayed muffin tin (6 works perfectly)
bake at 350 for 20-25 minutes
my oven is screwed so mine come out nicely at 18 minutes

French 10-10-2003 11:25 AM

My Breakfast Smoothie (sort of like an Orange Julius)
1 small orange, peeled and seeds removed
½ cup 1% cottage cheese
Splenda to taste
Throw all in a blender and blend til smooth.
Equals 1 protein and 1 fruit on LFL (great for breakfast)

methin? 10-12-2003 04:41 PM

CHICKEN STEW from Lindora site
1 3.5 oz. boneless, skinless chicken breast, cut into bite sized pieces
1/2 small tomato, diced
1/2 green or red bell pepper, diced
1/4 c. fat free chicken broth
Dash garlic powder
1/2 tsp. basil
salt and pepper to taste
Lightly spray a non-stick skillet with cooking spray. Place chicken in the skillet and cook for several minutes just until the chicken pieces are lightly browned. Add the chicken broth, tomato and bell pepper to the skillet; sprinkle with the garlic powder and basil. Cover and simmer for approximately 5-10 minutes or until the chicken is cooked through.

1 protein
1 veg
3 carbs
0 fat
125 cal

Sumarba 10-01-2004 09:27 AM

[COLOR=red]Turkey Breast Diane[/COLOR]

Non-stick cooking spray
1 Pound TURKEY BREAST CUTLETS, pounded to an even thickness
2 Teaspoons lemon pepper seasonings
2 Tablespoons freshly squeezed lemon juice
1 Tablespoon Worcestershire sauce
1 Teaspoon Dijon mustard

Coat a large skillet with cooking spray and heat pan over medium heat for 30 seconds.
Sprinkle both sides of turkey cutlets with lemon pepper. Place turkey in hot skillet and saute for 3 to 5 minutes on each side until browned and no longer pink in the center.
Combine remaining ingredients in a small mixing bowl, mixing well. Add to pan and cook until heated through.

4 Servings
Calories 129 Calories from Fat 5
Total Carbohydrate 1g
Sugars 1g
Protein 28g

Sumarba 10-01-2004 09:46 AM

[COLOR=red]Flourless Crepes[/COLOR]

One large egg
1 tablespoon non-fat milk
1 teaspoon oil (or cooking spray)
1/4 teaspoon sugar substitute (adjust to taste)
1/8 teaspoon vanilla

Mix well; coat small nonstick frying pan with oil and swirl to cover pan. Add half mixture and cook at medium-heat until top looks dry; flip over and cook for a few more seconds. Place on a plate, add your favorite filling and roll up.

Cheese Filling:
1/3 cup cottage cheese blended well
One packet sugar substitute

Mix well. This will fill TWO crepes.

Total carbs each filled crepe: Depends on your filling
Each cheese filled Crepe counts as one Protein
Or Try adding your fruit serving to both crepes = 1 Protein.

Sumarba 10-01-2004 09:51 AM

[COLOR=red]Chinese Chicken Fingers[/COLOR]

1/3 cup lemon juice
2 tablespoons reduced-sodium soy sauce
2 tablespoons Dijon mustard
1 teaspoon peanut oil
1/8 teaspoon cayenne pepper
1 pound skinless and boneless chicken breasts, (2) - each in 8 slices

Combine the lemon juice, soy sauce, mustard, oil and cayenne pepper in a medium-sized bowl. Add the chicken strips and toss well to coat. Cover and refrigerate at least 1 hour, tossing occasionally. Preheat the broiler and lightly grease the broiler pan rack. Place the chicken strips on the rack about 1 inch apart and broil 4-5 inches from the heat for 5 minutes, brushing once with the soy sauce mixture halfway through the cooking. Turn the chicken and broil 5 minutes longer, again brushing with the soy sauce mixture halfway through.

Yield-- 4 servings (4 chicken fingers each)

Per serving:
Calories: 156
Protein: 24g
Carbohydrate: 0g
Fat: 6g
Cholesterol: 66mg
Sodium: 600 mg
Counts as 1 Protein and Half Citrus Fruit

LadyJo 10-04-2004 04:46 PM

Found this recipe today, wondered what you think? Sounds good to me, I would probably cut down some of the spices as I dont like really spiced.

Dirty Bag Shrimp
Yield: 4 servings

1 pound shell-on shrimp
1 tablespoon celery salt
1 tablespoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon cayenne
1 teaspoon thyme

Steam or boil and drain the shrimp well. Place in paper bags with the spices and shake it like it's Shake 'n' Bake! Tear open the bags and get your hands dirty! Have plenty of lemon wedges handy.

Per Serving: 132 Cal
24 g Protein;
2 g Tot Fat;
4 g Carb;
1 g Fiber;
68 mg Calcium;
759 mg Sodium;
172 mg Cholesterol

PamelaJ 10-11-2004 12:54 AM

Question about Italian beef recipe
It's so great to have all these recipes! thanks to everyone who posted them.

I have a question about the recipe here called "Lindora Italian Beef." Does anyone know how much cottage cheese and bell pepper to use?

Thanks, Pam

Dottie 10-15-2004 09:49 AM

* Exported from MasterCook *
Turkey Chili
Serving Size : 4
------------ --------------------------------
1 pound turkey breast, boneless and skinless -- ground breast meat only
1 3/4 cups canned tomatoes -- diced canned tomatoes; 14.5oz can*
1 1/2 cups fat-free beef broth -- or chicken broth
1/2 cup diced green bell pepper
1/2 cup diced onion
1 tablespoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/8 teaspoon cayenne pepper

Brown ground turkey using a little cooking spray. add 1/2 cup beef broth and all the vegetables and spices. Cover and simmer 5 minutes, then add the remaining ingredients.
Reduce heat to low, cover and simmer 15 minutes.
Serve hot with ff sour cream and shredded cheese or "yo cheese".
- - - - - - - - - - - - - - - - - - -
Per serving: 177 Calories (kcal); 1g Total Fat; (6% calories from fat); 34g Protein; 10g Carbohydrate; 3g Fiber; 70mg Cholesterol; 427mg Sodium

*Wal-mart's Greater Value brand No salt Added Diced tomatoes are (per 1/2 cup) : 25 calories; 0 fat; 20mg sodium; 4g carbs; 1g fiber; 3g sugars(not added); 1g protein - these are really good with no added sugars and are lower in carbs than some of the "name" brands.

Dottie 10-28-2004 02:11 PM

* Exported from MasterCook *
Pico de Polo
Recipe By : Dottie
Serving Size : 4
-------- ------------ --------------------------------
1 pound boneless skinless chicken breast -- 4 pieces
2 teaspoons olive oil
1/2 cup diced onion
1/2 cup diced tomato
1/2 cup diced green bell pepper
1/4 cup cilantro -- *or 2T dried
1 tablespoon lime juice
1 tablespoon red wine vinegar
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon jalapeno pepper, canned -- diced
1/2 cup fat-free chicken broth

Mix spices and rub onto chicken breasts.
Heat oil in a non-stick skillet and saute chicken breasts until just browned on both sides -about 3 minutes per side. Add vegetables and broth, cover and simmer 5 minutes until veggies start to soften. Remove lid and raise heat, reduce liquids for 5 minutes then add the lime juice and vinegar.
Serve with veggie sauce spooned over the top of the chicken.
*optional: slice chicken thinly and stir fry then complete as above. Serve in low-carb tortillas or romaine leaves.
- - - - - - - - - - - - - - - - - - -
Per serving: 177 Calories (kcal); 4g Total Fat; (20% calories from fat); 29g Protein; 7g Carbohydrate; 2g fiber; 66mg Cholesterol; 317mg Sodium

Verleen 11-18-2004 06:04 AM

Baked Custard
Baked Custard (from Carolyn; this is really delicious. I use it as a protein snack)

3 eggs
1 C skim milk (I used Hood's Carb Countdown)
5 TBS vanilla syrup (or 1/2 tsp vanilla extract and 4 packets of Spenda)
dash of vanilla extract

Preheat oven to 350 degress. Whisk eggs, milk and sf syrup. Pour into 4 custard cups. Place custard cups in the middle of a shallow pan. Place pan in oven and fill with water until water reaches 3/4 way up the side of the cups.

Bake for 30 min or until knife inserted in the center comes out clean.

Feel free to use other flavors of sf syrup, or reduce the syrup by 1 TBS and drizzle with a little sf caramel syrup for a 'flan'.

Here is what I got per serving (4 servings in recipe)

Calories 82
carbs 5
fats 3.9

Verleen 11-18-2004 06:06 AM

Minestrone or Vegetable Soup
Minestrone or Vegetable Soup (Tastes delicious)

Broth base: Made 80 oz of broth, simmered for 3 hrs

2# marrow bones
3/4 # shin bone with some beef on it
salt, pepper
1 stalk of celery
1 lrg carrot
1 onion
1 parsnip

All solids were discarded.

I looked into the Netrition guide for beef broth and got this for 80 oz.
328 calories, 53.44 protein, 2 carbs, 10.3 fats

I added to the broth:

28 oz crushed tomatoes
4 C shredded cabbage
10 oz frogen spinach
8 oz green beans
1 lrg turnip
1 large carrot
5 oz chopped onion
1 1/2 # 90% lean hamburger browned w/o added fats
basil, oregano and garlic powder
more salt and pepper to taste

I also chilled and rechilled the soup and removed the gelled fat off the top.

Then I added up the counts for all the ingredients, including the broth. I measured out how much soup there was - 15 cups and divided the total by 15. Here is the result:

Per cup: 135 cals, 15 gms protein, 6.3 gms carbs, 4.5 gms fat

I use 1 cup of soup and add 2 oz of additonal protein to the meal. I count the soup as one vegetable and 1 oz of protein.

AmyElizabeth 01-17-2005 10:28 AM

So, I "Lean-for-Lifed" this Linda Sue recipe from the recipe room, and I'm really loving it. Even my husband (who is staunchly anti-cauliflower) is enjoying it.

Cauliflower Bisque:

2 stalks of celery, diced
Half a large onion, diced
1 Tbs olive oil
4 cups of chicken stock (I used homemade)
1 16oz bag of cauliflower, frozen
salt and pepper to taste

parsley or green-onions for garnish

In a medium stock-pot, sautee onions, celery and olive oil over medium heat until transluscent. Add chicken stock and cauliflower. Bring to a boil, then reduce heat, cover, and simmer until caul. is tender, about 20 min. Puree until smooth in blender. (Be careful if you puree this hot- the blender tends to spurt) I usually chill it then puree it, then reheat as needed.

Makes 6 1 1/4c. servings.

It tastes a lot like cream of potato soup, especially if you garnish each bowl with 1 slice of turkey bacon, a minced green onion, and 1/2oz of lowfat shredded cheddar.


Per serving: 49 cal/ 2 g fat/ 3g carbs/ 2.5 g fiber/ 3g protein (I usually count it as a veggie, and eat it for lunch with fruit and a salad).

w/ "potato soup" garnish: 129 cal/ 8g fat/ 3g carbs/ 9 g protein
(1 protein and 1 veggie)

Hope you enjoy!

Hi Everyone,

I modified and tried out a new recipe from the recipe forum, and think it's pretty tasty, so I'll share:

Breakfast Danish:

(makes 3 servings)

2 eggs
2/3c lowfat cottage cheese
1/2 tsp lemon zest
1/2 tsp vanilla extract
1 packet sweetner (stevia or splenda because it has to be heat stable)

Preheat oven to 350 degrees. In a mini-processor or blender, process ingredients until smooth (I used my mini-chopper for this). Pour into four greased muffin-top pan sections. (I don't have a muffin top pan, so I used a loaf pan.) Bake for 15-20 minutes until mixture is set and slightly firm to the touch (It took me 18 minutes). Remove from oven and let cool. (These store great in a tupperware in the fridge)

When ready to serve, place danish in a non-stick skillet on medium heat. cook until golden brown on the bottom and heated through.

Top with anything you'd like. I've been making strawberry "jam" by nuking a couple of frozen strawberries with a little artificial sweetner then mashing them up. Fresh berries would also be awesome.

I'll be honest, this does not have a "bread-y" texture, but it does have that great cheesy- slightly sweet- slightly salty taste, and it tastes a lot different than eggs which I occasionally get sick of.

Per serving: 94 cal/ 4 g fat/ 2 g carb/ 11 g protein
(w strawberry "jam" )102 calories / 4 g fat/ 4g carbs/ 11 g protein

Italian Chicken in Mushroom Sauce

12 oz boneless chicken, cut into strips.
2 cups of mushrooms, sliced
1/2 c onion diced
3 cloves of garlic, minced
1c chicken broth (ff, low sodium)
1/2 c white wine (you'll cook the alcohol off so it won't add to the cals)
1/2 tsp lemon zest
2 tsp lemon juice
1/2 tsp crushed red pepper flakes
1 tsp dried basil
1/2 tsp thyme
2 tsp fresh parsley, chopped
1 tsp olive oil
salt and pepper

Marinate chicken in a plastic bag with 1 clove of garlic, lemon juice, olive oil, pinch of salt and pepper. (This step is optional)

Heat a non-stick sautee pan on high, sear chicken until it is lightly browned (don't worry about cooking it through right now, you will do that later)
Remove chicken from pan, reduce heat to medium and add onion and a splash of the chicken broth. saute until onion is transluscent. Add garlic, lemon zest sautee for 1-2 more minutes. Add the liquids, mushrooms, remainder of spices, and chicken. Cook until mushrooms are tender and chicken is cooked through. Adjust seasoning to taste with salt and peper and stir in the parsley.

If you'd like more "sauce" just add more chicken broth.

Makes 4 servings: Each serving is 1/2 veggie and 1 protein

186 cal/ 4g fat/ 4 g carbs/ 28g protein

I like to serve it over 1/2 a portion of spinach.

vegastrish 01-28-2005 07:13 AM

Bulgogi (Korean Barbecued Beef) Lettuce Wraps

3 large round or sirloin steaks, about 2 pounds total, thinly sliced
1/2 cup soy sauce
1/4 cup sugar (Splenda)
4 cloves of garlic, crushed
4 green onions, minced
1 inch or so of fresh ginger, peeled and grated or finely minced
2 Tbsp. sesame oil
2 Tbsp. sesame seeds
iceberg lettuce, separated into leaves and kept chilled until serving
2 Asian pears, thinly sliced

Heat a nonstick pan at medium-low for about 30 seconds. Add sesame seeds and toast, shaking or stirring pan occasionally, until seeds are a nice golden brown, 2 to 3 minutes. Set aside.
Combine soy sauce, sugar, garlic, green onions, ginger, sesame oil, and toasted sesame seeds. Stir until the sugar has more or less dissolved.
Add meat, tossing to coat. Marinate 30 minutes or up to overnight.
Grill meat on a rack over hot coals (or in a high broiler) until beef firms up and slightly charred. You want that nice glossy brown look, not the sweaty grayish look.
Serve with lettuce leaves and Asian pear slices, allowing guests to roll wraps themselves.

This is so good, even without the lettuce.

Trish Butts\

K-A-T-E 10-05-2005 08:45 AM

Thanks soooooo much for all the ideas!

I am just starting and have 3 Protein days to go, but this really gives me something to look forward to.

Here's to perserverance!

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