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Old 01-20-2012, 05:40 AM   #421
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Tracy's Mexican Chicken Vegetable Soup

1 red onion, chopped
2 large celery stalks, chopped
handful of carrots, chopped
2 garlic cloves minced
1 bunch scallions, chopped
1 4 oz can chopped green chilis
2 cups (approx) cooked, shredded chicken breast
2 cans low salt chicken broth (or home-made)
1 can no salt added diced tomatoes (Hunt's are good)
2 TB tomato paste
1/2 cup fresh cilantro, chopped
juice of 1 lime
1 TB red wine vinegar
1 teas oregano
1 teas chili powder (or more if you like things spicy - my husband does not!)
1/2 teas cumin
fresh ground pepper to taste

1. In large stockpot, saute vegetables until softened. Add some broth to pan if the veggies get dried up.

2. Add Chicken, broth, tomatoes and tomato paste. Stir until tomato paste is blended. Add rest of ingredients and simmer for at least 30 minutes. I like to make it in the morning, refrigerate it and then re-heat for dinner. It tastes better!

3. Serve in bowls, garnish with shredded RF mexi cheese (like a colby jack.)

Note: You can add in other vegetables that you may have on hand. For example, red pepper would be good in this soup. In a pinch, use the meat from a rotisserie chicken. Easy to double!

To make Phase 1 friendly, omit the carrots.
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Old 01-20-2012, 05:42 AM   #422
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You can double it easily. FYI. When it goes in the crockpot, it will look a little on the dry side, but don't worry - crockpots create liquid. You will have plenty of sauce at the end.

Tracy's Italian Beef Stew

1 1/2 lbs lean beef chopped into bite-size pieces (I typically use a top or bottom round, or even a london broil. Trim visible fat from it.)
1 large onion, chopped
2 to 3 stalks celery, chopped
handful of carrots, chopped
3 cloves garlic, minced
1 can tomato paste
1 15-oz can diced tomatoes (no salt added, if you can find them)
1/2 cup red wine (if you don't have any wine, double the broth.)
1/2 cup low salt beef broth (or chicken broth if that is all you have)
8 oz white mushrooms, sliced
Oregano, fennel seed, salt and pepper to taste.

1. Use cooking spray to coat inside of crockpot.
2. In large skillet, brown meat and add in herbs (maybe 1 tsp oregano, 1 teas fennel seed, salt and pepper). Put in crockpot, including all juices.
3. In same skillet, saute onion, celery, carrots and garlic until softened. Add to crockpot.
3. Stir in can of tomato paste until coated (this is what will make your sauce nice and thick, since we are not using flour.) Then add can of diced tomatoes, red wine, beef broth and finally mushrooms.
4. Put crockpot on low, and cook for 8 to 10 hours. Even better leftover and reheated the next day!

Note: Omit carrots to make Phase 1 friendly. Although I eat carrots anyway on Phase 1
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Old 01-20-2012, 12:31 PM   #423
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THANK YOU WIZ SOUNDS YUMMO
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Old 01-21-2012, 08:51 AM   #424
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SB Lunch - Mixed salat with spicy chicken (all phases)

Hi there...newbie here...first submission...be gentle

Mixed salat with spicy chicken:

Handful arugula
Handful lettuce
8 Kalamata olives
One spiced, sliced and fried chicken breast
Toasted pumpkin seeds
10 dices lowfat (5%) feta cheese

Dressing:
one tbsp olive oil
one teasp. balsamic vinegar
2 drops artificial sweetner
half a clove of crushed garlic
salt/pepper


Last edited by TheDanishGuy; 01-21-2012 at 08:53 AM..
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Old 01-21-2012, 03:11 PM   #425
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Originally Posted by TheDanishGuy View Post
Hi there...newbie here...first submission...be gentle

Mixed salat with spicy chicken:

Handful arugula
Handful lettuce
8 Kalamata olives
One spiced, sliced and fried chicken breast
Toasted pumpkin seeds
10 dices lowfat (5%) feta cheese

Dressing:
one tbsp olive oil
one teasp. balsamic vinegar
2 drops artificial sweetner
half a clove of crushed garlic
salt/pepper

Wow. That's beautiful. You had me at arugula, love that.
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Old 01-26-2012, 11:41 AM   #426
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wow i only read the 1st page....this helps sooooooooooooooo much. I need to sit down when i have more tme thank you
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Old 02-07-2012, 01:04 PM   #427
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Old 02-20-2012, 06:58 PM   #428
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I thought I would add a couple I have made today for this week:

Stuffed Chicken Breasts
6 boneless skinless chicken breasts- season them with a little salt and pepper, and slice the thickest part to make a deep pocket. Stuff the pocket with a combo of:

lf cream cheese
roasted garlic (I smooshed out probably six cloves)
parmesan cheese
almonds
- all stirred together

Wrap each chicken breast in one slice of prosciutto, and bake at 375 degrees until juices run clear. Yum.
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Old 02-20-2012, 07:03 PM   #429
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Breakfast Casserole (I baked this up tonight- it is ready in the fridge for breakfast for DH and I all week)

- two pounds lf sausage (I used ground chicken breast- one regular and one spicy)
- one box thawed chopped spinach
- one container of fresh pico
- 1/2 block of lf cream cheese
- 1 cup lf shredded cheese
- about 1 C EB

Brown the sausages together, preheat oven to 350. After sausage is mostly browned, add in pico de gallo (about 1 1/2 C- I was lazy and bought the premade fresh stuff, but you could add any combo of fresh chopped veggies that you want). Add in the cream cheese, and distribute it all through evenly. Add in the chopped spinach. Stir until everything is evenly distributed. Spread it out in a 13 x 9 well greased pan, top with cheese, then pour the egg beaters over the whole thing. You could use real eggs, or more egg beaters, I just wanted enough to hold it together.

I will cut this in to four rows, at three squares each. One for me in the mornings, two for DH. Easy heat and eat breakfast. If you like it spicy, add more hot sauce when warming.
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Old 08-15-2012, 11:03 AM   #430
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Phase 1 South Beach Diet Ketchup and BBq Sauce

South Beach Diet Ketchup (Phase 1)

Makes 1 cup

Ingredients
1 can (8 ounces) tomato sauce
3/4 cup tomato paste
2 tablespoons sugar substitute
2 teaspoons onion powder
2 teaspoons light soy sauce
1/2 teaspoon ground cloves
1/2 teaspoon ground allspice
1 1/2 tablespoons malt vinegar

Instructions
In a large pot over medium heat, combine the tomato sauce, tomato paste, sugar substitute, onion powder, soy sauce, cloves, allspice, and vinegar. Simmer for 5 minutes. Refrigerate until ready to serve. (Keeps covered in the refrigerator for 1 week.)

Nutritional information
Per (2-tablespoon) serving:
45 calories
0 g fat (0 g sat)
10 g carbohydrate
2 g protein
2 g fiber
390 mg sodium
0 mg cholesterol

South Beach Diet Barbecue Sauce (Phase 1)

Makes 1 cup

Ingredients
1 can (8 ounces) tomato sauce
2 tablespoons white vinegar
1 teaspoon Worcestershire sauce
1 teaspoon mustard powder
2 teaspoons chopped parsley
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon garlic powder

Instructions
In a resealable container, combine the tomato sauce, vinegar, Worcestershire sauce, mustard powder, parsley, salt, pepper, and garlic powder. Regrigerate until ready to serve. (Keeps covered in the refrigerator for 1 week.)

Nutritional information
Per (2-tablespoon) serving:
21 calories
0 g fat (0 g sat)
6 g carbohydrate
1/2 g protein
1/2 g fiber
290 mg sodium
0 mg cholesterol
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Old 04-05-2013, 05:04 AM   #431
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Tracy's Chicken Divan Casserole

2 cups shredded, cooked chicken breast
2 heads broccoli, chopped and steamed (or boiled or nuked, as you prefer)
8 oz mushrooms, sliced (you can pre-cook if you want, I like them firm)
1/3 cup RF cheddar jack cheese (or whatever RF cheese you have on hand)
1/3 cup lite sour cream
1/3 cup lite mayo
2 TB cooking wine (I like marsala in this, but sherry, white, etc. would be fine.)
2 teas dried herbs (I use 1 teas salt free garlic and herb mix, 1 teas dried thyme, but use whatever herbs you prefer.)
1/4 cup grated parm cheese

Grease a casserole dish (I use cooking spray), add in chicken, broccoli, mushrooms, cheddar cheese. In a glass measuring cup, stir together sour cream, mayo, wine, and herbs. (If you don't have wine on hand, you can use broth, etc. The liquid is meant to slighly thin the sauce.) Pour over casserole dish. Top with parm cheese. Can be made ahead and refrigerated. Cook in 325 degree oven for 40 minutes covered with foil. Remove foil for last 10 minutes.

Notes: This is meant to be a "light" version of the traditional Divan recipe. So it does not include a lot of sauce and cheese, you can adjust to fit your own liking. We're not big sauce people....
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Old 05-22-2013, 02:30 PM   #432
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Here's a good Phase 2 chicken recipe that I made tonight:

Mediterranean Chicken

4 chicken cutlets
tbsp. olive oil
1 can diced tomatoes
1 can green beans, drained
1 can black beans, drained
1 cup water
1 1/2 cup instant brown rice
pinch red pepper flakes
2 tsp. Italian seasoning
pinch garlic powder
salt and pepper
low fat shredded cheese

In a large nonstick skillet, brown chicken in oil. Stir in the tomatoes, green beans, black beans, water and seasonings. Bring to a boil; reduce heat. Cover and simmer for 10 minutes.

Stir in rice and return to a boil. Cover and simmer 10 to 15 minutes. Sprinkle cheese and replace lid for few minutes to melt cheese.

This recipe came from a Healthy Cooking Magazine. The original recipe called for 12 pitted Greek olives, halved. We don't like olives, so I substituted black beans. Yummy!!
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Old 07-15-2013, 04:52 AM   #433
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Eggplant Stuffed with Herbed Ricotta (Good for all Phases)

2 large eggplants, peeled and cut lengthwise in ~1/3 inch wide slices. I got about 8 slices from each eggplant

Filling

1 cup fresh herbs: I used about 1/2 cup of basil, 1/4 cup oregano, 1/4 cup parsley - all from my herb garden. Do not use dried herbs. You need fresh!
1 clove garlic, minced
2 TB EVOO
1/2 cup grated parm cheese
1/2 cup shredded skim mozz
1 and 1/2 cups skim ricotta
fresh ground pepper

Preheat oven to 425. Coat 2 large baking sheets with cooking spray (I use my own sprayer with EVOO in it) or brush with EVOO. (I put foil on mine, then cooking spray, for easier clean-up). Lay eggplant slices, not covering each other. Coat with more cooking spray or EVOO. Bake for 20 minutes, switching trays from top to bottom halfway through.

Meanwhile combine all filling ingredients in large bowl, mixing well.

After eggplant has cooled, spoon 2 to 3 TB of filling on each slice and roll up, placing seam on bottom. Bake for 15 minutes (I make ahead, refrigerate, bring to room temp, then bake.)

Serve with your favorite SB friendly marinara sauce. I like the Barefoot Contessa version (Food Network website). It is easy, and of course, has no sugar in it.

Enjoy!!
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Old 07-22-2013, 04:25 AM   #434
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Thank you for all the yummy recipes! I am so happy that i have found this site for moral support. Hubby and i will starting a week from today. i have to lose 15 kg!

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Old 08-28-2013, 07:48 AM   #435
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Turkey Spinach Meatballs Good for all phases!

10 oz box, frozen chopped spinach, thawed and squeezed dry
1 egg beaten
1/3 cup parm cheese
2 TB (or more) grated onion
1 teas garlic seasoning (I use a garlic and herb mix, no salt in it)
~ 1 lb+ ground turkey (ShopRite's turkey usually comes in a 1.3 lb package, that's what I use here.)

Pre-heat oven to 400.

Mix all together and form into meatballs. (I prefer a smaller meatball, let's say just over an inch in size. But really you can do whatever size you like.) Bake on a cookie sheet for 20 mins. Drain on paper towels.

You can serve them with a jarred sauce (look for no sugar added), or make your own. I love the Barefoot Contessa's marinara sauce. Simple and delicious. These are also good with a vodka sauce, but of course that is higher in fat content.

Marinara Sauce Recipe : Ina Garten : Recipes : Food Network
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Old 09-13-2013, 10:39 AM   #436
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Zucchini Pancakes with Carrots and Basil Chive Cream

Prep time 30 mins.. Cook time 6 mins.. Total time 36 mins
Perfect for any summer or fall menu, enjoy these crispy veggie pancakes that are impressive and simple to make.
Recipe type: Side or Meatless Main Dish
Serves: 8 pancakes
Ingredients
•For Basil Chive Cream

•3/4 cup sour cream or plain Greek yogurt (may use low-fat)
•1/4 cup chopped fresh basil
•2 tablespoons chopped fresh chives
•Salt to taste

•For Pancakes
•2 zucchini, grated
•2 carrots, grated
•1 1/4 teaspoon salt
•1/4 cup almond flour*
•1/2 teaspoon sugar*
•1/4 teaspoon black pepper
•2 egg whites
•olive oil
•*If you only have all-purpose flour, use same amount of flour but increase sugar to 1 1/4 teaspoon.


Instructions
1.Make Basil Chive Cream
2.In a bowl, combine sour cream or plain Greek yogurt, chopped basil, chives and salt (I used about 1/8 teaspoon).
3.Store in fridge until ready to serve.
4.Make Pancakes
5.Shred zucchini and the carrots. Place together in a colander and toss with 1 1/4 teaspoon of salt.
6.Let sit 20 minutes so moisture can release from veggies.
7.After 20 minutes, take a handful of the zucchini and carrot mixture and squeeze hard to remove all the liquid.
8.Transfer the drained veggies to a large bowl and combine with flour, sugar and pepper.
9.Using a stand mixer, beat egg whites into stiff peaks (Tip: Did you know if you get even a tiny bit of egg yolk into your whites, they will never beat stiff enough?).
10.Fold beaten egg whites into zucchini and carrot mixture until well combined.
11.In a non-stick or cast-iron pan, heat approximately 2 tablespoons olive oil over medium heat.
12.Once oil is shimmery, add about 1/4 cup zucchini-carrot mixture and immediately press flat with spatula.
13.Cook until golden on each side, approximately 2-3 minutes per side. Cook's note: I personally like them on the darker side for added crispiness, but experiment to your taste.
1.
14.Transfer cooked pancakes to paper towel to drain excess oil.
15.Serve hot with a dollop of Basil Chive Cream.


PH2-3 Holidays will be here before you realize it. My family loves this at Thanksgiving and Christmas!

Sweet Potato Casserole
Serves 12

4c cubed sweet potatoe
1/2c SPLENDA OR SWEETNER OF CHOICE
2 eggs beaten
4 tbs SB friendy margarine (I use Smart Balance)
1/2 FF Half N Half or milk of choice.
1/2 tsp vanilla extract
1/4 c Splenda
1/2 c Molasses OR 1/2c Brown Sugar Twin NOT BLEND ( this amount of molasses for 12 servings would be minimal,and is allowed on PH2 & 3.)
1/3c White WW flour
3Tbs Margarine of choice,softened
1/2c chopped pecans

1.Pre heat oven 325F Put sweet potatoes in a medium saucepan with water to cover.Cook over medium heat until tender;drain and mash.

2.In large bowl,mix together the sweet potato. splenda, beaten eggs,salt,margarine, milk and vanilla extract. Mix until smooth.Transfer to a 9x13 in baking idsh.

3.In med bowl mix the Brown Sugar Twin or molasses and flour.Cut in the margarine until the mixture is coarse.Stir in the pecans.Sprinkle the mixture of over the sweet potato mixture.

4.Bake in the pre-heated oven 30 min, or until the topping is lightly browned.

Mushroom Gravy.... Great over beef, Pork chops or Chicken!
Makes 4 cups

1/4c SB friendly margarine
1 lb mushrooms sliced
1/3c SB friendly Flour (I used white WW)
1 quart COLD broth, beef,chicken, or vegetable depending on what you are using it on.
1/2 tsp dried Thyme
salt and fresh ground pepper to taste.

Melt the margarine in a large saucepan, over meium-high heat.When the margarine starts to sizzle, add the mushrooms and cook,stirring foir ten minutes, or until the mushroom juices have evaporated, and they've begun to brown. Stir in the lfour, reduce heat to medium, and cook another 5 minutes.

WHISK in 1 cup of the COLD broth.Once incorporated, pour in the rest of the broth, and add the thyme.Bring back to simmer, reduce heat to low, and simmer gently for 30 minutes, stirring occasionally. Season with salt and fresh pepper to taste. Serve Hot.

For thicker gravy, turn the heat up to medium, and reduce to desired thickness.For thinner gravy, simply add more broth.

Last edited by Berta48; 09-13-2013 at 10:43 AM..
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Old 11-04-2013, 04:01 PM   #437
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Originally Posted by Kirsten07 View Post
I found this somewhere, probably on lcf somewhere. My apologies for not remembering where. I've fiddled with the original recipe a little, it is supposed to be a bread that you can toast, but I love it warm and soft like a muffin. I'm pretty sure it fits in all phases of SB. Don't dismiss it because of the flax seeds you just may like them

2T PB
1/4 ground flax seeds
1/2 t baking powder
1/2 t cinnamon (sometimes I skip it)
1 pkt splenda
1 egg
Melt the PB in mircrowave (about 20 seconds in mine) in a plastic container. (If you want to toast if after cooking pick one of a shape and size that fits your toaster). Mix the rest of the ingredients together and add to the PB. Mix together well, try to get most of the mixture off the sides and covering the bottom of the container. Microwave until it is puffy and surface is dry (45sec-1min in mine, this may take a few tries, don't over cook it, it becomes too dry ). It should drop right out of the container. Toast it, spray with ICBINB and top with splenda and cinnamon or eat it warm with sf jelly. I've even added a T or so of chocolate chips to it an skipped the jelly. I like this and coffee as an after school snack with my kids
I'm assuming the "1/4 ground flax seeds" means 1/4 cup?
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Old 11-04-2013, 04:31 PM   #438
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Originally Posted by DDuMouchel View Post
I'm assuming the "1/4 ground flax seeds" means 1/4 cup?
I think that's probably right. I don't make things like that, so have never tried it, but it sounds about right, doesn't it?
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Old 12-16-2013, 04:28 AM   #439
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Pork Stew with Fennel and Butternut Squash

Phase 2 friendly

Notes:This recipe is from Bon Appetit magazine. I tweaked it for the crockpot, instead of a dutch oven. Basically, I boiled the sauce down a bit before putting it in the crockpot, instead of after. And I put slightly less liquid in than was called for, because crockpots tend to make things more liquid.

Other than that, I did all the browning of the meat, softening of the veggies in a large skillet and threw it all in the crockpot on low. It's a bit of prep work, but easily made enough for 2 nights. I did brown the fennel upfront with the onion, but threw in the butternut squash about 45 minutes before serving.

Pork Stew with Fennel and Butternut Squash


Ingredients
•3 pounds 2-inch pieces trimmed pork shoulder (I used a pork loin, less fat)
•2 teaspoons salt (I only put in 1/2 teas)
•1 teaspoon ground black pepper
•1 teaspoon dried rubbed sage
•1/2 teaspoon cayenne pepper
•1/4 teaspoon ground nutmeg
•1/4 teaspoon ground ginger
•2 tablespoons olive oil
•1 cup chopped thinly sliced pancetta* (about 4 ounces)
•2 cups chopped onions
•3 garlic cloves, chopped
•1 28-ounce can diced tomatoes in juice
•2 cups low-salt chicken broth
•1 cup dry red wine
•2 large fresh fennel bulbs; fronds chopped and reserved, bulbs cut into 1-inch cubes (about 5 cups)
•20 1 1/2-inch cubes peeled butternut squash (part of 3-pound squash)


Preparation

Place pork in large bowl. Mix next 6 ingredients in small bowl; sprinkle over pork, turning pork to coat evenly. Let stand 30 minutes. (Don't skip this step, the herbs really adhered nicely to the meat.)

Preheat oven to 350°F. Heat oil in large ovenproof pot over medium-high heat. Add pancetta and sauté until beginning to brown, about 3 minutes. Using slotted spoon, transfer pancetta to medium bowl. Add half of pork to pot; sauté until brown, about 8 minutes. Using slotted spoon, transfer pork to bowl with pancetta. Repeat with remaining pork. Add onions and garlic to pot; sauté until soft, about 5 minutes. Add tomatoes with juices, broth, wine, and pork mixture. Bring to boil, scraping up browned bits.

Cover pot; place in oven. Cook stew 1 hour. Add fennel bulbs, chopped fronds, and squash cubes to stew. Cover and cook in oven until pork and vegetables are tender, about 30 minutes. Using slotted spoon, transfer meat and vegetables to large bowl; cover. Boil sauce over medium-high heat until thickened enough to coat spoon, about 25 minutes. Return meat and vegetables to sauce; season with salt and pepper. (Can be made 1 day ahead. Cool 30 minutes. Chill uncovered until cold, then cover and keep chilled.) Rewarm over low heat.
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Old 02-24-2014, 09:52 AM   #440
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sounds wonderful,
trying to copy and paste all of your recipes.. wont let me ?? is that a low carb friends thing..not very friendly... lol
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Old 02-24-2014, 10:48 AM   #441
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Originally Posted by kellytoddbran View Post
sounds wonderful,
trying to copy and paste all of your recipes.. wont let me ?? is that a low carb friends thing..not very friendly... lol
Are you trying to copy everything at once? That usually has glitches. I copy the recipes I might want and paste them individually into a word document. I don't know if that is any help, but it does work that way.
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Old 02-25-2014, 08:57 AM   #442
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Farmer Joe's adapted from Budget Bytes cookbook for SBD

I tried this meatless and without corn. It's so good!

Ingredients:
  1. 1 tbl olive oil
  2. 1 medium yellow onion, finely diced
  3. 2 cloves garlic, finely diced
  4. 1 medium bell pepper, finely diced
  5. 2 medium carrots, grated
  6. 2 small zucchini, grated
  7. 1/2 lb lean ground turkey or lean ground beef or leave out!
  8. 1 C frozen corn (optional)
  9. 15 oz can of diced tomatoes with juice (no meat, no juice)
  10. 6oz tomato paste
  11. 3 TBL apple cider vinegar
  12. 2 TBL brown sugar substitute (1 C sweetener per 1 TBL black strap molasses makes a great one)
  13. 1 TBL dijon or spicy mustard
  14. 1 tsp chili powder (look for hidden sugar!)
  15. 1 tsp salt

In a large skillet heat vegetable oil over medium-low heat onion 3-4 minutes until the onions are translucent softened, add garlic and cook for an additional minute.
Add the bell pepper to the skillet and continue to saute for another 1-2 minutes.
Add carrot and zucchini, stir to combine.
Raise the heat to medium and saute for 10 minutes or until most the moisture on the bottom of the skillet has a evaporated.
Add ground turkey or ground beef if using and cook until the beef is completely cooked (I actually had cooked meat from my freezer so I just added it to heat up)
Add corn if using.
Add diced tomatoes in juice if using meat (otherwise strain the tomatoes for meatless version), tomato paste, vinegar, brown sugar substitute, mustard, chili powder and salt. Stir to combine. Continue to cook for about 10 minutes until heated through.

Freezes well, makes 6 generous servings.
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Old 03-18-2014, 03:28 PM   #443
wiz
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Sweet Potato and Chicken Sausage Soup - Phase 2 friendly

1 TB Olive Oil
12 oz fully cooked chicken sausage (I used Al Fresco Red Pepper flavor, very low in fat and had a great smoky flavor), sliced
1 large onion, chopped
2 celery stalks, chopped
2 cloves garlic, minced
2 medium sized sweet potatoes, peeled and cut into bite-sized pieces
1 teas dried thyme
1 teas fennel seeds
1 14-oz can petite diced tomatoes
2 14-oz cans low salt chicken broth
1 bag of fresh baby spinach (I used about 6 oz of baby spinach, stems removed)

Heat olive oil in large pot over med high heat. Add onions and celery, cook until softened. Add garlic and sliced chicken sausage. Cook for about 2 more mins. Add potatoes and thyme, fennel seeds then cook until softened, about 10 mins. Stir often. Add tomatoes and broth, bring to boil, scraping up any browned bits. Reduce to simmer, cook for 20 minutes. Soup will thicken slightly.

At this point, you can cool and refrigerate if making in advance. Bring to room temp and then heat to a good simmer. Add spinach and stir until wilted. Serve immediately.
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Old 04-26-2014, 06:40 AM   #444
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Oh my..... These sound wonderful.... especially the dessert recipes with Ricotta...
Thank you very, very much...

Kat
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Old 07-09-2014, 07:03 AM   #445
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There was a recipe for a soup that used rotisserie chicken and lemons does anyone have this recipe
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