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Old 06-15-2005, 12:11 PM   #31
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FENNEL SALAD
1 small fennel bulb, cored and diced
1 small red onion, thinly sliced or diced
1 large ripe red tomato or 3 ripe plum tomatoes, diced
2 tbs. red wine vinegar or raspberry vinegar
2 tbs. olive oil (optional)
1 cup cooked kidney beans (optional)
Fennel is a veggie that tastes a little like licorice and looks like pregnant celery.
Use a small fennel bulb as the small ones are more tender than large ones. Remove the celery-like stems and dill-like leaves. You can use the leaves as a decoration, they are edible as are the stems, but the stems are tough.

Mix all ingredients in bowl, let marinate for at least one hour in the refrigerator, stir occasionally. Stays 1-2 days in the fridge, if it lasts that long, altho it does taste better the first day. Can make in larger quantity. P1, P2 & P3
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Old 06-15-2005, 12:12 PM   #32
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CHILI CON CARNE WITH BEANS

1 1/2 c. dried kidney beans, cooked (about 3 cups cooked)
2 tbs. cooking oil
1 clove garlic, minced
1/2 c. chopped onion
1/2 c. chopped green pepper
1 lb. ground beef
2-1 lb. cans tomatoes
1 tbs. chili powder
1 tsp. salt
1 tsp. dried oregano
1 tsp. paprika

Cook garlic, onion, green pepper and beef in oil until lightly browned. Add remaining ingredients and simmer about 2 hours, adding water if necessary. Add cooked beans and heat thoroughly. 6 servings.
P1, P2, and P3
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Old 06-15-2005, 12:13 PM   #33
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BEAN SALAD Phase I or II

1 15oz can Garbanzo Beans (Chick Peas)
1 15oz can Red kidney beans
1 15oz can Green Beans
1 15oz can Wax Beans

1 Small Onion quartered and sliced thin
½ cup Red Wine Vinegar
¼ cup Splenda
1/3 C water

Drain all beans and rinse, let drain while you... In a glass mixing bowl dissolve Splenda in Vinegar. Add drained beans and onion. Toss gently and serve.
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Old 06-15-2005, 12:14 PM   #34
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Start Date: November 2006
Pasta Fazul (Soup) Phase II

1 box spinach
1 C leftover chicken or pork (optional)
1/4 cup chopped onion
2 cloves garlic minced
1 bay leaf
salt and pepper to taste
Water
1 can kidney beans drained
1 can Lentils drained
1 C uncooked whole wheat pasta (elbows)
Parmesan


Put spinach, onion, garlic, bay leaf, Salt & pepper and any meat (if using) in stockpot, add 2 cups water. Bring to a boil and let cook on med for 10 min. Add Beans, Pasta and 3-4 cups water bring to a boil then let simmer for 20 - 30 min til it thickens.
Serve with Parmesan on top.
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Old 06-15-2005, 12:15 PM   #35
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White bean soup

2 tablespoons olive oil
1 medium onion, finely chopped
1-1/2 cups water
1 can (19 ounces) cannellini (white kidney) beans, undrained
1 can (16 ounces) navy beans, undrained
1 can (15-1/2 ounces) Great Northern beans, undrained
1 chicken or vegetable bouillon cube
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder

In a large soup pot, heat the oil over medium-high heat. sauté the onion for 5 to 6 minutes, or until golden.
Add the remaining ingredients and bring to a boil.
Reduce the heat to medium-low and simmer for 8 to 10 minutes, or until heated through. P1, P2 & P3
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Old 06-15-2005, 12:17 PM   #36
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Tex Mex Stew

1 lb ground beef(I use sirlion)
1 Red pepper
1 Green pepper
1 can black beans (15 oz)
1 can green chiles (I use a small one I didnt see the oz)
Onion soup mix
2 cups water
Cumin
Salt
Oregano
Cayenne pepper
2 tbs whole weat flour

You can make this in one pot....
Brown the beef
Add peepers, beans, chilies, water, onion soup mix, cumin, salt, oregano and caynne pepper.
Let it cook down, I cooked mine for like fifteen minutes or so.
The to thicken the stew mix the flour with some water till a cream consistency, then add to the mix in pot. Cook a little bit longer till it thickens and its done. P2 & P3 because of flour
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Old 06-15-2005, 03:24 PM   #37
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Simple Salsa (for all Phases)



All you need to make a fresh batch of chunky salsa are four basic

ingredients.

1 3/4 cups diced tomato (about 1 large tomato)
1/4 cup diced white onion (about half of an onion)
1 finely chopped fresh jalapeño chile (seeded, if you like, for a

milder salsa)
1 teaspoon coarse salt

Stir ingredients together. Refrigerate for 1 hour before serving to

let the flavors develop.

Last edited by Shalbrihil; 06-15-2005 at 03:25 PM..
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Old 06-15-2005, 05:45 PM   #38
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Phase 2 and 3

Shredded Chicken Salad

Serves 4; Prep time: 30 minutes; Total time: 30 minutes

Salt


2 boneless, skinless chicken breasts

1 head iceberg lettuce

2 red bell peppers

3 scallions

1 cucumber

Peanut Vinaigrette (recipe follows)

2 tablespoons chopped unsalted peanuts

1. In a skillet, bring 1 cup salted water to a simmer. Add

chicken, cover, and cook over low heat 5 minutes. Turn off heat;

let steam 5 minutes. Shred chicken with a fork.

2. Cut lettuce and bell peppers into strips; slice scallions.

Quarter cucumber lengthwise; slice thinly. Combine vegetables

and chicken; season with salt.

3. Toss with peanut vinaigrette and peanuts.

Per serving: 337 calories, 19.2 grams fat, 32.3 grams protein,

10.4 grams carbohydrates

Quick Peanut Vinaigrette

This Asian-style dressing can also be used as a marinade for grilled shrimp, chicken, or pork, or as a tangy sauce for cold brown or converted rice tossed with carrots, bean sprouts, and toasted peanuts.

4 tablespoons unsalted peanuts

Juice of 1 lime

1/4 cup rice-wine vinegar

1 tablespoon lite soy sauce

1/2 teaspoon toasted sesame oil

1/4 teaspoon salt

1/4 teaspoon pepper

3 tablespoons vegetable oil

1. In a blender, purée peanuts, lime juice, vinegar, lite soy sauce, 2 tablespoons water, sesame oil, salt, and pepper until smooth, about 15 seconds.

2. With the machine running, slowly add vegetable oil in a steady stream, and continue blending until dressing is emulsified and slightly thickened.
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Old 06-16-2005, 05:52 PM   #39
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Gazpacho - All phases

Gazpacho - All phases
1 - 2 servings - fast, easy and delish!

1 or 2 small tomatoes, quartered
rib or so of celery
about 1/4th of a cucumber
garlic to taste
onion to taste
green pepper if desired
dash of no sugar added rice vinegar or lemon or lime juice
dash of cayenne pepper
salt and pepper
a little tomato or V-8 juice can be added
if desired


Place the vegetables in mini food processor -
pulse like 20 times or so until finely chopped,
season to taste with the remaining ingredients.
Chill, serve cold.

I really don't measure this precisely, if you like
it, you'll know which and how much of each
veggie you want to add.

It's excellent with some olive oil added, I usually just put my serving of the oil on top of my serving of soup.

Enjoy!
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Old 06-17-2005, 08:36 PM   #40
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Glazed Salmon - Phase 1 -2 - and 3

Glazed Salmon - Phase 1 -2 - and 3
2 - 4 servings
adjust your calorie count for the sf syrup
according to serving size

About 1 lb of salmon (preferably filets )
1/4 Cup of sugar-free maple syrup~sf pancake syrup (10 calories, divided use)
1/2 Cup lite Soy Sauce
pepper

*****
Place the filets (skinless) in a Ziploc bag and add maple syrup and soy sauce. Let coat and marinade overnight (preferably but the longer the better!).

Preheat the oven 350ºF.

Take out salmon from bag and give them a shake to drain excess marinade. DO NOT PAT THEM DRY! Roll 1 side of the salmon filets in freshly ground pepper if you'd like.

Place salmon in a cookie sheet lined with foil wrap. Cook for approx. 10-15 min. The maple will caramelize and give the salmon a beautiful deep orange color.

You can have this (if in P2) with some brown rice. If you like, cook the rest of the marinade and pour a bit over rice an salmon. Absolutely incredible! Please note that there is NO salt added to this because of the big amount of soy sauce.

**This was fun, some of us SBD'ers forum members analized the original recipe and made it program good!

Last edited by justmarvi; 06-17-2005 at 08:40 PM..
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Old 06-20-2005, 08:14 AM   #41
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Found this on a website...can't wait to try it in P2! It was listed as a P2 SBD recipe - Does it seem ok?

WHOLE WHEAT PIZZA DOUGH

Prep time: 5 minutes
Start to finish: 15 minutes
To make ahead: The dough will keep, in a plastic bag coated with cooking spray, in the refrigerator for up to 2 days.
Degree of difficulty: moderate

Ingredients
1 3/4 cup whole-wheat flour
1 package quick-rising yeast, such as Fleischmann's RapidRise
3/4 teaspoon salt
1/4 teaspoon sugar
1/2-2/3 cup hot water (120-130°F)
2 teaspoons olive oil To make:
1. Combine whole-wheat flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
2. Transfer the dough to a lightly floured surface. Spray a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
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Old 06-20-2005, 08:46 AM   #42
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Yes Traci that recipe is a good one for Phase 2. I can see pizza making in your future. Have fun with it.
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Old 06-20-2005, 01:15 PM   #43
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Here's a possible P1 recipe if you leave out the carrot - P2 if you leave it in - actually a WW recipe...thought it would work for SB

Cauliflower Cheese Soup
1 can fat free chicken broth (or 2 cups home made)
1 pound cleaned and broken up cauliflower florets (this was about half a head)
1 c. (combined, about half and half) rough chopped onion and carrot
1/4 t. olive oil
3 oz. Velveeta light
salt and pepper to taste

Saute onion and carrot in a Pam sprayed pan, in the 1/4. t. olive oil, on medium high to high heat. When soft and onion is golden, add cauliflower and broth. Simmer til all veggies are soft. Put veggies in food processor with the cheese and most of the broth (careful, you don't want your processor bowl to over flow!) and puree til smooth. Makes approx. 4 c. !


To smooth out the texture even more, as for when you would serve this to company, push it through a sieve.
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Old 06-20-2005, 01:30 PM   #44
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Another old WW recipe - i made some minor updates to make SBD friendly...looks like it'd be ok for P1

Peanut Chicken

1 pound chicken breast fillets
2 Tbsp natural peanut butter
1 tsp low-sodium/lite soy sauce
2 Tbsp water (if you'd like a thinner sauce add 1-2 Tbsp more water)
1 tsp sesame seeds

Preheat oven to 350F. Coat a baking pan w/ olive oil cooking spray.

Season chicken lightly with salt & pepper and place in baking dish; set aside.

Combine peanut butter, soy sauce & water in bowl and stir until smooth & well mixed (or microwave on high 30 seconds). Spoon mixture over the chicken, then sprinkle with sesame seeds.

Bake for 20-30 minutes or until the chicken is no longer pink inside.
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Old 06-21-2005, 07:25 PM   #45
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Whole Grain Carbquik Banana Bread with Coconut Oil

1/2 cup coconut oil (not virgin)
1 cup Splenda
2 eggs beaten
1 cup mashed banana
1 cup Carbquik
1/4 tsp salt
1 tsp baking soda
1/4 cup whole wheat pastry flour
1/4 cup oat bran
1/4 cup wheat bran
1/4 cup oat flour
1/3 cup hot water
1/2 cup chopped pecans
1 tsp banana extract (thank you Carolyn!)

Preheat oven to 325. Mix all ingredients and pour into a sprayed loaf pan. Bake for 60 - 70 minutes.

If you don't have all the flours/brans, they are interchangable. So you can use more of one than another, but I would keep the CQ to 1 cup so it doesn't overpower the bread.

I forgot to use banana Davinci's, which I had! So you could experiment with using some of that and less Splenda.
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Old 06-21-2005, 07:31 PM   #46
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Red Rover...Red Rover...send LindaSue right over! That would be awesome!
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Old 06-22-2005, 04:27 AM   #47
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Traci
That Cheese soup is very good! I have used that in past when on WW.
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Old 06-22-2005, 12:20 PM   #48
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This looks like a great chili recipe!

Zesty Chili

Yields: 8 cups
½ teaspoon whole cumin seed
1 pound 95% lean ground beef
14 ½ ounce can Mexican-style stewed tomatoes, undrained & crushed
1 ½ cups vegetable juice cocktail (like V8)
1 cup chopped onion
4-ounce can chopped green chilies
2 tablespoons chili powder
1 ½ teaspoons crushed garlic
½ teaspoon dried oregano
¼ teaspoon ground cinnamon
2 cans (15 ounces each) red kidney beans or black beans, drained
1 cup shredded nonfat or reduced fat Monterey Jack or Cheddar cheese (optional)
½ cup sliced scallions (optional)

Place the cumin seeds in a 4-quart nonstick pot (do not coat the pot with cooking spray or oil) and place the pot over medium heat. Cook, stirring frequently, for 30 to 60 seconds or until the cumin smells toasted and fragrant. Pour the seeds in a small dish and set aside.
Coat the pot with nonstick cooking spray, add the ground beef, and place over medium heat. Cook, stirring to crumble, until the meat is no longer pink. Drain off and discard any excess fat.
Add the cumin, tomatoes, vegetable juice, onions, chilies, chili powder, garlic, oregano, and cinnamon to the pot and bring the mixture to a boil. Reduce the heat to low, cover and simmer for 20 minutes.
Add the beans to the pot. Cover and simmer for 15 minutes or until the onions are soft and the flavors are well blended. Serve hot, topping each serving with 2 tablespoons of the cheese and a tablespoon of the scallions if desired.
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Old 06-23-2005, 01:53 PM   #49
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From Every Day Italian on Food Network - I figure homemade is the best way to control sugar in your spagetti sauce (for P2 of course)...What do you think???

Simple Tomato Sauce:
1/2 cup extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 stalk celery, chopped
1 carrot, chopped
Sea salt and freshly ground black pepper
2 (32-ounce) cans crushed tomatoes
2 dried bay leaves
4 tablespoons unsalted butter, optional

In a large casserole pot, heat oil over medium high heat. Add onion and garlic and saute until soft and translucent, about 5 to 10 minutes. Add celery and carrots and season with salt and pepper. Saute until all the vegetables are soft, about 5 to 10 minutes. Add tomatoes and bay leaves and simmer uncovered on low heat for 1 hour or until thick. Remove bay leaves and check for seasoning. If sauce still tastes acidic, add unsalted butter, 1 tablespoon at a time to round out the flavors.

Add 1/2 the tomato sauce into the bowl of a food processor. Process until smooth. Continue with remaining tomato sauce.

If not using all the sauce, allow it to cool completely and pour 1 to 2 cup portions into freezer plastic bags. This will freeze up to 6 months.

Yield: 6 cups
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Old 06-23-2005, 05:08 PM   #50
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Yummy That one sounds so go and I agree it is so much better to make your own. Be careful that there is no sugar added to the canned tomatos. I just love that program.
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Old 07-04-2005, 09:46 PM   #51
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Turkey Loaf (Phase 2)

Some turkey loaves are boring and dry, but not this one. The vegetable stuffing in the middle makes for a tasty surprise. And as a bonus, it's low in fat.

Serves six.

Ingredients:
1/2 c. finely chopped onion
1/4 c. milk
1 slightly beaten egg
1/4 tsp. dry crushed rosemary
2 tbsp. grated Parmesan cheese
1 c. chopped broccoli
1 1/2 lbs. raw ground turkey
2/3 c. shredded carrots
1/4 tsp. garlic salt
1/2 c. fine unseasoned whole wheat bread crumbs
1/2 tsp. crushed dry thyme
1/3 c. chopped red bell pepper
1/2 tsp. black pepper


Steps:
1. Combine egg, bread crumbs, onion, milk, thyme, rosemary, garlic salt and pepper in a mixing bowl.

2. Add the turkey and mix well.

3. Pat the turkey mixture into a 12-by-8-inch rectangle atop a piece of wax paper. Set aside.

4. Steam the broccoli, carrots and bell peppers for 3 to 4 minutes, or until crisp-tender.

5. Stir in the Parmesan.

6. Spread the vegetables over the turkey mixture to within 1 inch of the sides.

7. Starting at the short end, roll the turkey tightly, using the wax paper to help you lift the turkey mixture. Peel the wax paper away as you roll.

8. Place the turkey loaf in a 9-by-5-by-3-inch loaf pan.

9. Bake the turkey loaf for 1 to 1 1/4 hours or until the meat is no longer pink.
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Old 07-05-2005, 04:48 PM   #52
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Help Help I need the recipe for the Spinach Egg Dish in Phase I.
I left the recipe in AZ.

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Old 07-05-2005, 05:12 PM   #53
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I'm not sure if this is it or not Sharon but if it isn't just let me know. K?

Vegetable Quiche Cups To Go Phase 1

1 package (10 oz.) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.

Line a 12 cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced fat cheeses may be used.

Serves 6
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Old 07-05-2005, 05:39 PM   #54
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Yep that is it.
Thanks

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Old 07-05-2005, 06:41 PM   #55
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Oh good. Glad you have it now.
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Old 07-10-2005, 08:38 AM   #56
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Thanks guys for the great recipes!! BTW Can we have cream of mushroom soup on SBD??
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Old 07-12-2005, 07:44 AM   #57
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Quote:
Originally Posted by kristikae
Thanks guys for the great recipes!! BTW Can we have cream of mushroom soup on SBD??
Kristi, I hope this answer helps.

Phase 2 and Phase 3 - The final conclusion being that we think it can be used occasionally in recipes as the portion eaten would be very little when divided up in the whole of it and using low fat, low sodium varieties is even better.

For further reference, check out this thread.

http://www.lowcarbfriends.com/bbs/sh...53#post5555853

Good luck with SBD, it works when we work it!

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Old 07-16-2005, 08:53 AM   #58
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Baked Eggs in Canadian Bacon Cups

Here is a recipe that I just tried and is very good.
All Phases Friendly!

4 large eggs
4 slices Canadian bacon
1/3 green bell pepper
1/3 red bell pepper
1/3 shallot, minced
1 tablespoon olive or canola oil
Parsely for garnish
salt and pepper


Directions
1 Preheat oven to 400 degrees. Remove tops, core, ribs,
and seeds from bell peppers. Cut them into quarters and
flatten to facilitate cutting into small dice. Heat oil over
medium-high heat and saute shallots in oil to soften before adding in
peppers. Cook, stirring often, until slightly softened but
colors are still bright. Remove from heat and season to taste
with salt and pepper.
2 Lightly grease 4 ramekins or 4 cups of a muffin tin and insert one
slice of Canadian bacon into each cup. Divide bell pepper
mixture among the 4 cups and carefully crack one egg into each
bacon cup on top of the peppers. Bake in center rack of oven
for about 15-20 minutes, or until whites are set but yolks
are still slightly runny (bake longer or shorter according
to taste.) Season eggs to taste and carefully remove by
gently scooping out bacon cups with spoons and rubber
spatulas. Serve garnished with fresh herbs.
Makes 2 servings


Becca
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Old 07-16-2005, 08:53 PM   #59
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Baked Fish With Beans and Salsa

This is incredibly easy.



1 can (15 to 16 ounces) of your favorite beans, drained and rinsed
1 cup of fresh salsa
Fish fillets for two (about 12 ounces)
Grated Parmesan cheese (about 1/4 cup)


Pour beans into a lightly sprayed 9-inch baking dish. Spoon salsa on top of beans. Top with desired amount of fish fillets. Sprinkle the top with the grated Parmesan cheese. Cover with foil. Bake at 400 degrees F for 10 minutes.

Uncover and continue to bake another 10 minutes.

Serve with a salad for a complete meal.
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Old 07-16-2005, 08:56 PM   #60
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Opps I forgot to add that the recipe I just put in is good for all phases. Sorry about that guys.
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