SBD Recipes and Meal Ideas

[Radmom413]

Originally Posted by JUNEBUG2

Its lacking cheese

There's 16 oz between the cream cheese and the cheddar!

[luisafernanda]

Zucchini “Pasta”

2 pounds zucchini (or a combination of yellow and green zucchini)
2 tablespoons extra virgin olive oil
Kosher salt and freshly ground pepper
3/4 cup fresh tomato sauce (optional)
1/4 cup freshly grated RF Parmesan, for serving (more to taste)

1. Using a vegetable peeler, cut the zucchini into lengthwise ribbons. Peel off several from one side, then turn the zucchini and peel off more. Continue to turn and peel away ribbons until you get to the seeds at the core of the zucchini. Discard the core. You can also do this on a mandolin, adjusted to a very thin slice.
2. Cook the zucchini strips in two batches. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. When it is hot, add the zucchini ribbons and 1/2 teaspoon kosher salt. Cook, tossing and stirring the zucchini, for two to three minutes, until softened and beginning to turn translucent. Do not overcook!--should be al dente. Adjust salt and add freshly ground pepper to taste, and transfer to a serving dish. Repeat with the remaining olive oil and zucchini. Serve, topping with tomato sauce and freshly grated Parmesan if desired.
Yield: Serves four
Advance preparation: This dish is best served right away. But you can enjoy leftovers doused with lemon juice and a drop of olive oil.

[HMO73]

Originally Posted by JUNEBUG2

Its lacking cheese

No more cheese.....

Originally Posted by Radmom413

There's 16 oz between the cream cheese and the cheddar!

Yes it was quite cheesy....but my dh is a meat and potatoes kind of guy so I think he thought there should be more substance to it. He doesn't care for casserolls. But he did say it was good.

[KimYnot]

These are THE BEST! Yumm-O! Adapted from Cooking Light ...

Asian-Style Turkey Burgers

1 pound ground turkey
1/3 cup finely chopped onion (I used a whole sliced green onion)
3 tablespoons finely chopped fresh parsley
2 tablespoons Worcestershire sauce
2 tablespoons minced green bell pepper
1 tablespoon low-sodium soy sauce
1 tablespoon cold water
2 teaspoons grated peeled fresh ginger
1/2 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves, minced
Cooking spray


Combine the first 11 ingredients in a large bowl. Divide turkey mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add patties; cook 5 minutes on each side or until done.

[trish116]

does anyone have a good recipe for FALAFELS?????

[batwing]

Yum! I threw some of this stuff together on Sunday and got two BIG servings out of it. I found that lentils trick my brain into thinking I'm eating rice and don't bother my stomach as much as raw veggies (all beans seem to work really well with me, actually) This is cheap, cheap, CHEAP to make, reheats well, and gives you lots of veggies.

One Dish Mediterranean Chicken & Lentils
Serves at least 2

• Olive Oil "Pam" Spray
• 6 oz. boneless skinless chicken breasts (or tenderloins), cut into bitesize pieces
• dry lemon pepper seasoning (or, juice of half a lemon and cracked black pepper)
• 1/2 Medium onion, chopped
• 4 cloves garlic, chopped
• 1 stalk celery, chopped
• 2 cups low sodium chicken broth
• 3/4 cup dried lentils
• 10-15 fresh grape or cherry tomatoes
• 1/2 bag of rinsed, fresh baby spinach

Spray a large skillet with nonstick cooking spray, coat the chicken in lemon/pepper seasoning and cook the chicken covered over medium heat until cooked through. Add 1/2 cup of the chicken broth, and all of the onions, celery, and garlic; simmer covered until vegetables are soft. Add lentils and remaining broth, simmer covered over medium-low heat for 45 minutes - 1 hour (until lentils are cooked through). Once lentils are cooked, toss in the tomatoes (halved if they are large) and spinach- continue simmering until the tomatoes split and the spinach wilts. Add salt & pepper if you wish.

You can top with a bit of homemade tzatziki (made with plain FF yogurt, of course) or reduced fat Feta for an extra kick.

[KimYnot]

1 lb ground chicken
1/2 c chopped onion
2 teaspoon chopped garlic
3 cups chicken broth
1 1/2 teaspoon oregano
1 teaspoon cumin
1/4 teaspoon cayenne pepper
3 cups chopped zucchini
2 (15 oz) cans of Great Northern Beans
1 can (4.5 oz) chopped green chilies
1/2 c LF/RF Montery Jack cheese

In a 4-5 quart pan cook chicken, onions & garlic 5-7 minutes. Stir in remaining ingredients except cheese. Cook until zucchini is tender. remove from heat and stir in cheese until melted.

[iris43]

Here's a super easy and yummy Hot and Sour Soup:

(adjust amounts as you like)
1 can vegetable (or chicken stock)
1 cup water
2 pinches of red pepper flakes
2-3 Tbsp soy sauce
2-3 Tbsp rice vinegar
Bring above to boil
Add:
handful of chopped scallions
handful of shiitake mushrooms (or other fresh mushroom)
handful of cubed tofu (firm)
Reduce to simmer about 5 minutes or until mushrooms are cooked through and not "chewy"
Use a slotted spoon and break and egg over spoon into the soup, so it forms "ribbons" into pot
Cook a few minutes more, serve. So good! Adjust ingredients to your own taste. You can add bean shoots or water chestnuts or snap peas.

[iris43]

Here's another easy recipe...Ratatouille adapted for slow cooker (easily made on stove top too)

1 green zucchini, chopped
1 yellow squash, chopped
1 bellpepper (yellow or orange or red) *green is too young for my taste, not mellow
1 small yellow onion, chopped
1 small eggplant, peeled and cubed
1-2 garlic bulbs, minced or pressed
1 can diced tomatoes (fresh if you have them)
1 tsp. herbes de provence (or cajun spice for spicy

Toss all into slowcooker, cook 4-6 hours, serve alone or on top of fish, pork or chicken.

[wiz]

Here's a quick appetizer receipe for you all. These are easy, Phase 2 friendly and people eat them up like candy!!

Roast Beef Roll-ups

1 lb thinly sliced deli roast beef
1 jar roasted red peppers, sliced into long, thin slices
1 bunch scallions, trimmed and sliced into long, thin slices
Creamy Horseradish sauce (not plain horseradish)
Dried Thyme leaves
8 Whole Wheat wraps or tortillas (I use Thomas' Sahara whole wheat wraps, very good consistency, don't stick together and cut nicely.)

Lay the wrap flat, spread about 1 heaping TB of horseradish sauce and sprinkle some dried thyme over the top. Place 1 layer of roast beef around the wrap (about 3 slices for my deli roast beef), then put long slices of red pepper and scallions parallel to each other about an inch or so apart (I do 2 lines of scallion and 1 line of red pepper - like this l l l across the wrap.) Then roll up the wrap so the vegetables are horizontal in front of you (when you slice them, you want to see red/green in each bite - got it?) Refrigerate at least 2 hours, or as long as overnight. Slice into 1-inch or so bite size pieces. Serve with sliced side up!

[LinCO]

Holidays are over, back to SB!
http://images.lowcarbfriends.com/lcf...lies/cool1.gif
I love to cook spaghetti squash like spaghetti, this is good for phases 1-3.

1 onion
1 red pepper
garlic
ground turkey or lean ground beef (or even turkey sausage)

Saute these until the meat is cooked through. Then add:

1 jar spaghetti sauce
separated strands of one baked (until tender) spaghetti squash

You can also add zucchini or mushrooms.

Spaghetti squash is so good for you and keeps so well, we grow it in the summer and store it in the pantry. It can be expensive at the store, but it's really delicious and really low calorie.

[wiz]

Tuscan Tomato Vegetable Soup (good for all phases, depending on the options you choose below!)

2 medium red onions, chopped
3 cloves garlic, minced
3 carrots, peeled and diced
3 celery ribs, diced
1 teas fennel seeds
2 28-oz cans whole tomatoes, with tomatoes cut into chunks (or you can used already diced - but I like the big chunks of tomato for this particular soup, it gives it a more rustic flavor)
1 cup dry white wine (for Phase 1, just add an additional cup of broth or water)
5 cups low salt chicken broth (or home-made vegetable broth if you prefer)
1/2 cup low fat half and half (optional)
1/2 cup shredded basil leaves

In large stockpot, saute onions and garlic in cooking spray or olive oil over medium high heat. Add carrot and celery plus fennel seeds, stiring until all vegetables are softened but not browned. (Add some of the broth if the mixtures starts to stick.)

Add in tomatoes plus juice and stir to combine. Add wine and chicken broth to make a thick soup consistency. Simmer uncovered for 40+ minutes. Can be made ahead. Prior to serving, stir in half and half, plus basil.

[sarah79]

Does anyone have a recipe they like for whole wheat bread? The one I use has honey in it - I could maybe cut it back a little, but I couldn't see cutting it out completely. Is it even allowed as an ingredient?

[rose1]

Originally Posted by sarah79

Does anyone have a recipe they like for whole wheat bread? The one I use has honey in it - I could maybe cut it back a little, but I couldn't see cutting it out completely. Is it even allowed as an ingredient?

Honey is to be avoided or used rarely, as is sugar. How much honey do you use? It only takes a tad of "sugar" to feed the yeast. DD makes ww bread and uses just a pinch of sugar for the yeast. It is possible to leave it out entirely, but seems to do better with a little.

[sarah79]

Originally Posted by rose1

Honey is to be avoided or used rarely, as is sugar. How much honey do you use? It only takes a tad of "sugar" to feed the yeast. DD makes ww bread and uses just a pinch of sugar for the yeast. It is possible to leave it out entirely, but seems to do better with a little.

It has 2/3c for a 3 loaf recipe. I'm sure some of it is there for flavor. I'm going to look around for a different recipe, and if I can't find one, I'll try reducing it.

[suebrina]

A quick and easy Falafel recipe is found on the back of Bob's Red Mill Garbanzo Bean Flour. Or you can find it on their website here. The good news is that the 'flour' is made from ground garbanzos/chickpeas only. Phase 1 friendly! Enjoy.

[judy1955]

i noticed alot of recipes with ricotta cheese. I have never tried this. how is the texture and taste?

[jenjenjlm]

[rose1]

Originally Posted by judy1955

i noticed alot of recipes with ricotta cheese. I have never tried this. how is the texture and taste?

Good ricotta has a mild, slightly sweet taste. I would describe the texture as a very fine, dense curd. It doesn't have whey like cottage cheese and doesn't have the slightly sharp taste of cottage cheese.

[Dianne758]

I have a recipe for a breakfast cookie that is to die for! When I say big, I mean it will be about as big as your hand. It's huge. I had it reviewed by the SBD dietitian. Here it is, along with her notations. Enjoy!

For Phases 2 & 3


Big Breakfast Cookie

Ingredients:

2 tbsp raisins [COLOR="Red"]use apple instead of raisins please[/COLOR]
1 tbsp peanut butter [COLOR="red"]1/2 nut serving for the day[/COLOR]
2 tbsp plus 2 tsp dry nonfat milk [COLOR="red"]approx. 1/4 milk serving for the day[/COLOR]

½ tsp baking powder [COLOR="red"]yes fine[/COLOR]
2 tsp Splenda brown sugar [COLOR="red"]yes fine, SBD friendly sweetener[/COLOR]
3 to 4 tbsp dry oatmeal approx. [COLOR="red"]1/2 whole grain carb for the day[/COLOR]
2 tbsp water
opt : ½ tsp cinnamon (or more if you like more cinnamon)

Preparation:

Combine all ingredients and scoop onto a cookie sheet that has been coated with nonfat cooking spray. Bake in a 350F degree oven for 10 minutes.

Makes: 1 serving

Add-ins:
1 to 1½ tbsp nuts for protein [COLOR="red"]the other half of your nut serving for the day[/COLOR]

Note: I usually keep almonds on hand, very finely crushed, almost like dust. When you add them in, this cookie will hold you for 3-4 hours. What's not to love?

[suebrina]

Muahhh! From me to you. I have been looking for a breakfast cookie that was SBD friendly for so long. You don't even want to know what I've tried!
I am munching it as we speak and it is wonderful!
I used my last apple yesterday, so I had to improvise with a few pecans and drop of extra water.
Next time-apples. The next time - possibly zucchini, dark chocolate chunks.

Thanks again. This is a keeper.

[Dianne758]

Originally Posted by suebrina

Muahhh! From me to you. I have been looking for a breakfast cookie that was SBD friendly for so long. You don't even want to know what I've tried!
I am munching it as we speak and it is wonderful!
I used my last apple yesterday, so I had to improvise with a few pecans and drop of extra water.
Next time-apples. The next time - possibly zucchini, dark chocolate chunks.

Thanks again. This is a keeper.

So glad you tried and liked the cookie! I've been making this cookie for 2 years and never figured out how or what vegetable to mix in. You gave me the answer So here's a Muahhh back at ya. I love these boards because everyone is so inspiring!! Great work!

[suebrina]

Just a note about using the Zuke in the cookie - don't add 2 TBS water! The zucchini has enough moisture that you only need 1 TBS. Other than that modification, its great with a veggie in the morning.

[Dianne758]

Subrina,

I'm a ditz when putting veggies in stuff. Does the zucchini have to be precooked or do you shred it raw to go in the cookie? About how much should I put in? I'm dying to try it!

Many thanks...

[suebrina]

Originally Posted by Dianne758

Subrina,

I'm a ditz when putting veggies in stuff. Does the zucchini have to be precooked or do you shred it raw to go in the cookie? About how much should I put in? I'm dying to try it!

Many thanks...

I used half of a medium size zucchini. Just washed and shredded. I didn't peel it or cook it. Probably around 1/4 to 1/2 cup loosely. And my cookie turns out almost cake-like (not crunchy) because I use so much zucchini. If you want to maintain the cookie's texture from the original recipe, I would only add 1 Tablespoon like you do with the apple. Which in my estimation would be less than a 1/4 of a medium zucchini. Sorry, that's my best guess. I already made mine for the morning and forgot to measure.

Another thought is that I bet you could use crunchy peanut butter as well.

Ymm... I just love these cookies.

[sciox2]

I LOVE LOVE LOVE this recipe. It makes a big batch, so I freeze in small containers to bring for lunches. Heats up well (if not better)

1lb ground turkey or beef (lean)
1 can kidney beans
1 can white beans (optional I love beans)
1 can of stewed tomatoes (I use a large can)
1 small yellow summer squash (cut in small pieces)
1 small zuchinni (cut in small pieces)
chili powder or seasoning
1 jar of salsa
1 Onion

First sautee onion, squash and zuchinni. I do this while I open all of the cans and jars. Then throw in the ground turkey, and cook until browned. Next emtpy contents of cans, and jars. Stir so that it is mixed evenly. Last season with chili powder to taste. I use a packet of chili or taco seasoning, but I'll have to check the ingredients for SB. This was a CORE recipe from WW. I simmer for an hour because I like all my veggies and beans to be soft. It's up to you how long you simmer for. YUMMM

[dannab1]

I got this recipe from another board......
[COLOR=purple]Belgian Waffles [/COLOR]

[COLOR=purple]Ingredients: [/COLOR]

[COLOR=purple]2 large eggs [/COLOR]
[COLOR=purple]1/4 C Lowfat Ricotta Cheese (store brand) [/COLOR]
[COLOR=purple]1 T Granular Splenda, more or less to taste [/COLOR]
[COLOR=purple]1/2 t. Baking Powder [/COLOR]
[COLOR=purple]1/4 t. Cinnamon, more or less to taste [/COLOR]
[COLOR=purple](optional) [/COLOR]
[COLOR=purple]Dash Nutmeg, more or less to taste (optional) [/COLOR]

[COLOR=purple]Directions: [/COLOR]

[COLOR=purple]Preheat waffle iron. If no waffle iron is available, recipe can also be used for fluffy [/COLOR]
[COLOR=purple]pancakes, but that is not as much fun! Beat eggs with electric mixer on high for 1 [/COLOR]
[COLOR=purple]minute to make them light and fluffy. Add all other ingredients. Beat until smooth. [/COLOR]
[COLOR=purple]Spray waffle maker with PAM or other cooking spray. Pour all batter, should fill bottom tray. Close and cook as usual for waffles.[/COLOR]
[COLOR=purple]__________________[/COLOR]
[COLOR=purple]Golden[/COLOR]

[COLOR=purple][COLOR=black]Mock McGriddle [/COLOR][COLOR=black]I use the belgian waffle recipe using cottage cheese instead of ricotta Recipe made with ff cottage cheese makes lower calorie but thinner waffle.....NOT good as a waffle but GREAT as a wrap. One of those oopsies that I turned into a new creation!)[/COLOR]

[COLOR=black]I make up several over the weekend....then I make wraps with them! I add a little ricotta mixed with sf pancake syrup spread on the edge to seal them(don't use cottage cheese here unless you blend it). I add a strip of turkey bacon, ham, chicken, mushrooms or whatever I have handy to the inside and roll it up. With the size my waffle iron makes one roll up fits nicely in a snack zip lock. I refrigerate them and pop them in the microwave for about 15 seconds for a great breakfast on the way to work. Easy to eat and fast!![/COLOR]

[COLOR=black]Tastes almost like a McGriddle with the pancake syrup, ricotta mix![/COLOR]



[/COLOR]

[Radmom413]

Danna - those sound REALLY good!

[dannab1]

Cindy, between those and the bean cake I don't feel like I am missing anything!!

[Radmom413]

Originally Posted by dannab1

Cindy, between those and the bean cake I don't feel like I am missing anything!!

Oh, I know!!!

The Bean Cake/Bread was a life saver for me. I need to make some again - it has been awhile!