SBD Recipes and Meal Ideas

[jlieb62]

Peanut Butter Hummus (all phases):

1 can (15 ounce) chickpeas, drained, liquid reserved
4 tbsp lemon juice
4 tbsp liquid from chickpeas
2 tbsp extra-virgin olive oil
2 tbsp natural peanut butter
4 large cloves garlic
1 tsp cumin

Tastes great with sliced green peppers, cucumbers, or stuffed into tomato. I whip mine up by hand but you'll want to just throw it all in a blender. I like a lot of lemon and garlic flavor so if that's not your thing you'll want to cut back on those.

Note: It will taste best after it has been refrigerated for a few hours.

1 serving = 2 tablespoons

calories: 56
fat: 3 grams
carbs: 6 grams
fiber: 1 gram
protein: 2 grams

[threepoint2]

[COLOR="Red"]'Peanut Butter Cup' - All Phases 1-3 [/COLOR]

I made this last night. it was a-mazing. I'm going to try this again tonight in the mini chopper/processor. I think while semi frozen the the peanut butter and fudgesicle would blend better; adding some air for volume. Then I'm going to refreeze for about 1/2 hour and put the cool whip on top!

[Radmom413]

Originally Posted by threepoint2

[COLOR="Red"]'Peanut Butter Cup' - All Phases 1-3 [/COLOR]

I made this last night. it was a-mazing. I'm going to try this again tonight in the mini chopper/processor. I think while semi frozen the the peanut butter and fudgesicle would blend better; adding some air for volume. Then I'm going to refreeze for about 1/2 hour and put the cool whip on top!

The best way to do this - and I have been making these for almost two years.....

Take the fudgesicle and put it in a bowl and microwave until almost melted.....then toss in the NPB and put back into the microwave until the pb softens - it then mixes very nicely with the fugdesicle melted. Then add the Cool Whip - and blend thoroughly. It kind of gets like a mousse consistency.

Then I refreeze - the longer the better - it's like ice cream then too.

I also will add peanuts on occassion (yum) and/or - depending on your phase - dark chocolate, chocolate chips.

What a treat!

[LinCO]

Couldn't find this on this thread!

Cindy's Taco Soup

1 to 2 lbs of ground turkey
1 large onion (I use more)
1 can pinto beans, drained
1 can great northern beans, drained
2 cans black beans, drained
1 large (48 oz) can of chicken broth
1 can Rotel tomatoes
1 can of tomatoes, mexican style
1 package of taco seasoning mix
1 package original Hidden Valley Ranch Dry Dressing

Brown turkey with onion in small amount of olive oil. Mix all other ingredients and simmer.

Great with a dollop of light sour cream and a sprinkle of reduced fat cheese.

[Radmom413]

Originally Posted by LinCO

Couldn't find this on this thread!

Cindy's Taco Soup

1 to 2 lbs of ground turkey
1 large onion (I use more)
1 can pinto beans, drained
1 can great northern beans, drained
2 cans black beans, drained
1 large (48 oz) can of chicken broth
1 can Rotel tomatoes
1 can of tomatoes, mexican style
1 package of taco seasoning mix
1 package original Hidden Valley Ranch Dry Dressing

Brown turkey with onion in small amount of olive oil. Mix all other ingredients and simmer.

Great with a dollop of light sour cream and a sprinkle of reduced fat cheese.

:blush:

[Sandbird]

I'm not new to low carb friends, but I am new to SB. I was on Atkins and switched. I have been lurking around here for a week just checking things out. I made this the other night and it was great and very very easy. My family loved it.

eye of round steak
bell peppers
onions
beef broth (low sodium)
worcheshire sauce
garlic powder

I threw it all into the crock pot and went to work. I didn't measure anything (sorry about that). They are very basic ingredients though and you could put in what you prefer. We had smashed cauliflower for dinner. I told my son they were mashed poatoes - he never knew the difference.

[rose1]

Hi Carrie, come join us on the check-in thread.

[LinCO]

Stuffed Zucchini
Brown 1 lb ground beef, drain
Add: 2 small zucchini, shredded
1/2 c chopped onion
1/2 c bread crumbs, bran or something
1T Italian herbs
16 oz tomato sauc
4 oz shredded mozzarella
Put in an oven-ready pan and back uncovered for 45 mins.

[rainbowlaserdragon]

Low Carb Energy Bars from Low Carb Diet & Endurance Sports: Low Carb Energy Bars

INGREDIENTS:

5 oz (140G) Dried Coconut [COLOR="DarkOrchid"](lots of sugar - next time i might halve it or take it out completely) [/COLOR]
9 oz (252G) Roasted Mixed Nuts (any nuts but peanuts are fine) [COLOR="DarkOrchid"](I used almonds and walnuts)[/COLOR]
7 oz (196G) Whey Protein [COLOR="DarkOrchid"](I used mostly flavorless powder and then some chocolate flavored powder)[/COLOR]
1/3C (40G) Oat Bran or [COLOR="DarkOrchid"]Flax Meal[/COLOR]
8 Squares (112G) Unsweetened Chocolate [COLOR="DarkOrchid"](I used 2 TBSP of unsweetened cocoa powder)[/COLOR]
2 oz (56G) Low Carb Sweetener (Stevia, Xylitol, Sucralose, etc.) [COLOR="DarkOrchid"](I didn't use)
[/COLOR]
Liquid Ingredients:

1T vanilla [COLOR="DarkOrchid"](didn't have any)[/COLOR]
1/2t baking soda [COLOR="DarkOrchid"](forgot to include - i was rushing a bit)[/COLOR]
Squirt of lemon juice
10oz water [COLOR="DarkOrchid"](mine required more water)[/COLOR]
(1 can coconut milk can also be used – if used, add 2 more servings whey protein/1 serving less coconut meal for the same nutrient ratio -- also, cook for 10' longer)

Instructions:

(note: if you don’t own a kitchen scale, 1Cup=about 120G)

Turn on oven to pre-heat at 325 degrees (165C). Measure and add all solid ingredients to the cuisinart. Turn it on, and leave running until all ingredients are crushed and well-mixed. Add all liquid ingredients through the top of cuisinart while still running. You may need to “pulse” it to get everything well-mixed. Add to well-oiled baking pan, and bake at 325 degrees for 25 minutes. Remove, cool, cut, and enjoy!

My changes are in purple. Even though I changed the recipe quite a bit, they came out surprisingly good. I wanted to experiment with this type of bar for long hikes, sailing, camping, etc where typical menu items aren't easy.

[stellamystar]

Preheat oven to 450 or preheat Broiler

2 large eggplants - peel/slice into thin (1/4 inch) rounds. toss the rounds in EVOO, S&P, and herbs if you like (Greek mix, or oregano/thyme/rosemary mix) - I usually mix all in a big plastic bag or mixing bowl - if you glug EVOO all over the cookie sheet like Food TV you end up with too much..

Roast those at 450 for about 25 min (you can broil if you want) til Brown. Once brown, lower heat to 350

Meanwhile...
sautee 1 chopped onion, s&p, add 1lb ground beef (lean!), add about 1/4 tsp cinnamon (to your liking)..let that cook and drain fat if any. Set aside. Here is my take on bechemel -
This dish served 4-6 ppl, so I'm not sweating it. I don't make tons of it; not like a big puffy white top..more like a drizzle.

Honestly, use your fav bechemel recipe for about 2 cups of it. You can make a lowfat version (seen some w/ yogurt) or higher fat (1/2 and 1/2, cream)... make that and make sure to add a bit of nutmeg and some parmesan cheese.
Finally, assemble in a 9X9 or 9X13. Eggplant, beef, cream sauce.


Throw it all in the oven for about 30-40 minutes til the top is "cooked" and the juices are flowing.

Serves 4-6 and tasts better on Day 2! Leftovers are great.

[KimYnot]

***Good for all phases -- just be sure and count the oil/serving size***
Asparagus, Artichoke, and Mushroom Saute with Tarragon Vinaigrette
Recipe courtesy Giada De Laurentiis--Food Network
Ingredients
Vegetable Saute:
• 2 tablespoons olive oil
• 1 large shallot, sliced
• 1 clove garlic, minced
• 8 ounces mushrooms, sliced
• 1 bunch asparagus (1 pound), sliced into 3-inch pieces
• 1 (8-ounce) package frozen artichoke hearts, thawed
• 1/2 pint teardrop tomatoes, halved
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
Tarragon Vinaigrette:
• 6 tablespoons extra-virgin olive oil
• 3 tablespoons white wine vinegar
• 2 tablespoons chopped fresh tarragon leaves
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
For the Vegetable Saute:
Directions
Warm the oil in a large skillet over medium-high heat. Add the shallot and the garlic and cook until tender, about 2 minutes.
• Add the mushrooms and cook until golden, about 5 minutes. Add the asparagus
• and artichokes and cook until the asparagus is tender, about 5 more minutes.
• Turn off the heat and add the tomatoes, salt and pepper and reserve.
For the Tarragon Vinaigrette:
Combine the oil, vinegar, tarragon, salt and pepper in a glass screw-top jar. Seal the jar and shake vigorously to mix the vinaigrette.
Toss the vegetables with the vinaigrette and serve.

[wiz]

Here's the Mexican Chopped Salad recipe I mentioned I would post! By the way, this is from one of my favorite cookbook authors, Sarah Leah Chase. I have gotten more tremendous recipes from her books over the years.

Mexican Fiesta Salad (16 servings) - good for all phases

2 large zucchini, quartered and sliced
2 large yellow squash, quartered and sliced
2 medium cucumbers, peeled, quartered and sliced
2 medium red onions, diced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
1 1/4 cups tarragon vinegar
8 ripe tomatoes, chopped
1/2 cup fresh cilantro, chopped
1 cup olive oil
salt and pepper to taste

- Toss all veggies except tomatoes with vinegar, let marinate at room temp for 2 hours (or longer).
- Drain vinegar, reserving 1/2 cup.
- Combine oil, reserved vinegar, cilantro, salt and pepper. Add to salad and you can refrigerate until ready to serve.
- Add tomatoes right before serving.

[OBXbeachgal]

I just started SB on Saturday, and so far, so good. I've been looking through all of these great recipes! I made this tonight and it does not give how many portions it is. Anyone have a suggestion?

Cheesecake---all phases

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

3 eggs,
3 blocks(8 oz each) of cream cheese( i use 2 that were 1/3 fat, and one fat free)
1/4 cup of splenda
1 tsp vanilla extract
mixed together
for the crust.. i crushed almonds and sprayed a pan with i cant believe its not butter and placed the crushed almonds in the bottom
bake at 325 for 45 mins
and let sit in frig overnight
Thanks, Jo

[rose1]

Originally Posted by OBXbeachgal

I just started SB on Saturday, and so far, so good. I've been looking through all of these great recipes! I made this tonight and it does not give how many portions it is. Anyone have a suggestion?

Cheesecake---all phases

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

3 eggs,
3 blocks(8 oz each) of cream cheese( i use 2 that were 1/3 fat, and one fat free)
1/4 cup of splenda
1 tsp vanilla extract
mixed together
for the crust.. i crushed almonds and sprayed a pan with i cant believe its not butter and placed the crushed almonds in the bottom
bake at 325 for 45 mins
and let sit in frig overnight
Thanks, Jo

For my family it would be 10-12 servings. 12 servings would give you 2 oz of cream cheese per serving, which should be plenty.

[pokesfan]

Originally Posted by justmarvi

Roasted Chickpeas - Phase 1

Preheat oven to 450.

1 15.5 oz can chickpeas, rinsed and drained;
2 tbsp olive oil;
salt to taste.

Mix ingredients together in shallow baking pan. Bake for 20 minutes or until golden brown, stirring occasionally.

When finished, remove from oven and allow to cool. Eat at room temperature.

Great snack......Very addictive

I NEVER get mine to get crunchy. I even baked them for 35min. What am I doing wrong???

[rose1]

Originally Posted by pokesfan

I NEVER get mine to get crunchy. I even baked them for 35min. What am I doing wrong???

The only time mine got really crunchy was when I burned them. We just roast them until they are nice and golden brown and go with it.

[KimYnot]

Another great recipe from Elise at Simply Recipes

Eggplant and Red Pepper Terrine Recipe | Simply Recipes

Eggplant and Red Pepper Terrine

Use high-quality, soft, fresh Mozzarella (the kind packed in water in the refrigerated section of the grocery store).
INGREDIENTS
Terrine ingredients:
3 large red bell peppers (about 1 1/2 lbs)
2 large, long (11-inch), firm eggplants (about 2 1/2 lbs)
2 Tbsp grapeseed or peanut oil (high smoke-point oil)
1 1/2 cups loosely-packed flat-leaf parsley leaves
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 oz of fresh Mozzarella, cut into 1/8-in slices, about 14 slices
Raw tomato sauce:
3 cloves of garlic, peeled and finely chopped
2 to 3 ripe tomatoes (1 1/4 lbs), each cut into 6 to 8 pieces
1/4 cup virgin olive oil
2 Tbsp red wine vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon Tabasco sauce
METHOD
1 Prepare the red peppers. Arrange the red peppers on a broiling pan and place them under a hot broiler so that their upper surfaces are about 1/2 inch from the heat. Broil for 15 minutes, turning occassionally, until the peppers are blistered and black on all sides. (You can alternatively blacken the peppers directly over the open flame of a gas cook-top, holding them and turning them with tongs.) Place them in a brown paper or plastic bag and close the bag. Let the peppers steam in their own residual heat inside the bag for 10 minutes. Then peel them (the skin will slide off) and remove the seeds.
Note that Trader Joe's makes an excellent bottled cooked red pepper that can be used as a shortcut to the above step.
2 Prepare the eggplants. Heat a grill or grill pan until very hot. Cut the eggplants lengthwise into 1/2-inch slices and lay out flat on a large flat surface such as a baking pan. Brush the slices on both sides with the grapeseed or peanut oil, and sprinkle with salt. Cook the eggplant slices on the grill, covered, for 4 minutes on each side, until they are nicely browned and softened. If your grill does not have a lid, make a tentlike lid of aluminum foil and place it over the eggplant as it cooks.
3 Prepare the parsley. While the eggplant is grilling, soften the parsley by blanching it in boiling water for 5 to 10 seconds. Remove, cool under cold water, drain.
4 Build the terrine. Line a terrine mold (loaf pan) with plastic wrap. Arrange a layer of eggplant in the bottom of the mold and top it with about a third each of the red pepper pieces, parsley, and cheese. Repeat, beginning and ending with a layer of eggplant, until all the ingredients are used. Cover with plastic wrap and press on the wrap to compact the mixture. Refrigerate.
At this point you can make the terrine in advance and store in the refrigerator until you are ready to serve it.
5 Prepare the sauce. Place the garlic and tomatoes in a blender and blend until smooth. Push the mixture through a food mill (fitted with a fine screen) over a bowl. Add the remainder of the sauce ingredients. Mix well.
To serve, pour some of the sauce on a large platter and unmold the terrine in the center. Cut it into slices and serve with the remainder of the sauce.
Simply Recipes Simply Recipes Food and Cooking Blog

[babydoll6566]

I know this is forever old and you may have already answered this but what is the serving size on this recipe?

Originally Posted by RoseWaddles

All Phases

2 lb ground beef or turkey
1 onion
1 green pepper
2 (15 oz) cans crushed tomatos
1 can rotel
chili powder (I use about 1/3 cup, but we like it spicy )
crushed garlic --------------whatever amounts
crushed red pepper flakes/ you like
beans (I usually use 1 can red & 1 can kidney) rinsed & drained

Brown the meat, onion, & peppers, drain, & add to crockpot along w/ all the other ingredients (except beans). Turn on "LOW" & let cook all day. I add the beans 2 or 3 hours before time to eat.

[JoLi]

A little time consuming chopping everything up, but it is good. A winter favorite of the family.

TORTILLA SOUP

1 large onion, chopped
4 jalapenos, finely diced
2 green peppers chopped
4 large garlic cloves, chopped
6 cups chicken broth
½ cup olive oil ( I never use this much)
1 tsp cumin
2 large cans tomatoes ( I use diced)
l can diced chilis.
4 chicken breasts
Salt and pepper

For garnish: sour cream and cheese (low fat) cilantro and avocado and tortilla chips(not on SBD)

Saute onion, peppers, jalapeno and garlic in olive oil until vegetables are tender and chicken
is cooked though. Add chicken broth and tomatoes and simmer until hot, about 30 minutes. I add the cilantro to the pot at this time.

This is the way I made it initially and is good this way. I have begun making it by stewing my own chicken and using that broth for the base, then adding in the pieces of chicken that are already cooked.. Just saute the veggies and add them in.

Of course you wouldn’t want the tortilla chips on SBD, but the rest of the family can have them.

[VeeBee]

I just found this recipe on the egg website and wanted to share it. I'll be trying this out for my breakfasts next week.

American Egg Board - Broccoli Quiche in Colorful Peppers

[amandajean36]

Meatballs with Peppers and Onions (All Phases)

1 package Aidells Chicken and Turkey Italian Meatballs
1 green pepper
1 red pepper
1 onion
1 clove of garlic, minced
1 can diced tomatoes in sauce, no salt added

In pan, saute peppers, onions, and garlic until crisp-tender. Add tomatoes. Add meatballs. Cook until meatballs are heated thru.

Recipe is so simple and so good! These meatballs are a SB-er's best friend. Lots of taste and only 2 carbs per 3 meatballs! I thought I would have to give up italian food during phase 1. so glad i was wrong!

[kmfoodie]

Originally Posted by LinCO

Couldn't find this on this thread!

Cindy's Taco Soup

1 to 2 lbs of ground turkey
1 large onion (I use more)
1 can pinto beans, drained
1 can great northern beans, drained
2 cans black beans, drained
1 large (48 oz) can of chicken broth
1 can Rotel tomatoes
1 can of tomatoes, mexican style
1 package of taco seasoning mix
1 package original Hidden Valley Ranch Dry Dressing

Brown turkey with onion in small amount of olive oil. Mix all other ingredients and simmer.

Great with a dollop of light sour cream and a sprinkle of reduced fat cheese.

What Phase is this recipe for? It sounds great. Thanks!

[Radmom413]

^^^^^
All Phases!

[VeeBee]

I made these this morning. They turned out great. The original recipe was was just almond flour. I added the soy flour and adjusted the rest of the ingredients .

Almond Soy Pancakes

1 cup almond flour
½ cup soy flour
3 eggs, beaten
¾ cup sparkling water
2 tablespoons oil (I used 1 T roasted walnut, 1 T canola)
¼ teaspoon salt
2 tablespoons Splenda
¼ cup-1/2 cup milk as needed to thin

Mix ingredients and ¼ cup milk together. Add additional milk as necessary to reach the consistency of a pancake batter. It will vary with each batch as the almond flour is not always uniformly ground. Heat a large nonstick skillet over medium heat and coat with cooking spray. Working in batches, add batter ¼ cup per pancake. Cook for about 4-5 minutes until top begins to bubble and the underside is brown. Flip and cook 1-2 more minutes until underside is brown.

Makes 9 pancakes 1-1½ per serving Serve with margarine spray and sugar free syrup.

[VeeBee]

I made this last night. Delicious. I would call it Phase 1. If anyone tries it with another type squash or pumpkin let me know how it turns out.

Winter Squash Ricotta Cheesecake

3 large eggs
1½ cups ricotta
4 ounces Neufchatel or low fat cream cheese
1/2 cup low fat evaporated milk
3 tablespoons sugar free maple syrup
¼- ½ cup Splenda (to taste and depending on squash used)
1½ teaspoon vanilla extract
1½ teaspoon cinnamon
½ teaspoon ground ginger
½ teaspoon grated nutmeg
2- 2½ ½ cups cooked, pureed delicata squash (or other sweet variety)

Preheat oven to 325 degrees. Line a 9 inch spring form pan with aluminum foil and spray with cooking spray.

Combine all ingredients except eggs in a medium bowl. In a large bowl, with electric mixer, beat 2 eggs until fluffy. Mix in other ingredients until well blended. Pour in prepared pan and place in oven.
Bake for 50-60 minutes or until toothpick inserted in center comes out clean. Chill and serve. Tastes great with a dollop of sugar free cool-whip.

Note: I used delicata squash, a not-so-common variety. I picked it because it is rumored to be the sweetest of the winter squashes. Other winter squashes will probably work as well and I have little doubt that pumpkin or sweet potatoes will work too for a phase 2 dessert. The amount of Splenda will have to be adjusted. It took 3 delicata squashes to get somewhere between 2 and 2½ cups pureed cooked squash. To cook the squash I halved them lengthwise, seeded them and placed them cut side up in about 1 inch of water in a casserole dish. I then microwaved them on high for 10.5 minutes.

[kmfoodie]

Originally Posted by Radmom413

^^^^^
All Phases!

Thanks so much!

[Berta48]

All Phases

Chocolate Milk Shake

I found this on internet somewhere last night and tried it.I loved it!

One or Two cups Skimmed or 1%milk(I used one cup)
6-8 ice cubes
1tsp or more of vanilla flavoring(I suppose any flavoring would work)
1/4 tsp cinnamon(more to taste)
Put in blender and blend until smooth and creamy. YUMMY!
(I used my magic bullet.)

I hope someone tries this and lets me know if they like it or not.

[rose1]

Originally Posted by Berta48

All Phases

Chocolate Milk Shake

I found this on internet somewhere last night and tried it.I loved it!

One or Two cups Skimmed or 1%milk(I used one cup)
6-8 ice cubes
1tsp or more of vanilla flavoring(I suppose any flavoring would work)
1/4 tsp cinnamon(more to taste)
Put in blender and blend until smooth and creamy. YUMMY!
(I used my magic bullet.)

I hope someone tries this and lets me know if they like it or not.

How bad could it be? But where's the chocolate?

[Berta48]

OOOPSY sorry about that:blush:
I used 1tbs of cocoa.
I also forgot to add the Splenda to taste!
Hope this works for you.
Forgiven I hope

[rose1]

Originally Posted by Berta48

OOOPSY sorry about that:blush:
I used 1tbs of cocoa.
I also forgot to add the Splenda to taste!
Hope this works for you.
Forgiven I hope

This is hilarious. I didn't notice the lack of splenda. I think we're both having senior moments.