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Old 01-22-2006, 08:13 AM   #121
Way too much time on my hands!
 
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Good deal..thanks for replying..
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Old 01-25-2006, 12:07 PM   #122
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Salsa Chicken

Quick and easy, easy, easy!

Chicken Breasts (1 breast per person)
1 Jar of thick & chunky salsa (use your favorite!)
Shredded Mozzeralla cheese

Cut chicken into bite sized cubes. Spread out in baking dish.

Cover in salsa.

Cover in foil and bake at 400 for 35 minutes.

Carefully remove foil from pan. Top with shredded cheese and bake for 10 more minutes or until cheese is melted.

Tasty!
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Old 01-25-2006, 12:35 PM   #123
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sounds good..thanks!! Would this be for Phases II and III?
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Old 01-25-2006, 12:37 PM   #124
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Excellent for II and III! As to Phase 1, I'm not sure because I hopped straight into Phase II since I came from Atkins.
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Old 01-25-2006, 12:46 PM   #125
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See it's like I said before..I can't wait until Phase II!!
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Old 02-03-2006, 07:06 PM   #126
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WOE: Gluten Free and Low Carb
Chocolate Milkshake

very filling and great for a sweet tooth and a great way to get more milk into your day.

I've put fresh strawberries in too for a chocoberry shake.

All Phases. One serving.

1/2 cup part-skim or low fat ricotta cheese
2/3 cup of skim milk
2 teaspoons cocoa powder
3 packets Splenda
1/2 teaspoon caffeine-free instant coffee (I leave this out when I use berries)
1/2 teaspoon of Splenda
Ice - add one or two cubes at a time until desired thickness


Put all ingredients in a blender, and blend until thoroughly mixed.
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Old 02-08-2006, 10:10 AM   #127
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Shake and Bake

All Phases

2/3 cup nonfat dry milk
1 tsp. salt
1/2 tsp. pepper
1/2 tsp. dry mustard
2 tsp. paprika
2 tsp. powdered chicken bouillon (Wylers)
1 tsp poultry seasoning
1 tsp. parsley
1 tsp. onion flakes

Mix together and bag it! Can be used on chicken or fish, just Shake and Bake!

Last edited by becca300; 02-08-2006 at 10:15 AM..
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Old 02-08-2006, 10:15 AM   #128
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Ice Cream

All Phases

2 eggs beaten
1/2 cup Splenda
1 cup skim milk
3/4 tsp. vanilla

Bear the eggs and splenda together with electric mixer. Add the milk and vanilla. Mix well. Pour into a glass dish and cover with plastic wrap and freeze. Remove from freezer, put into blender and blend till smooth. Place into a container and freeze.
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Old 02-08-2006, 10:22 AM   #129
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Mock Potato Salad

All Phases

2 packages frozen Cauliflower, thawed
1/2 chopped green pepper
1 Tablespoon chopped fresh parsley
1 tsp. salt
1/2 tsp. Worcestershire sauce
1 dill pickle chopped
1 Tablespoon mustard
1 small chopped onion
2 Packets of Splenda (or 1 Tablespoon )
3 chopped radishes
1/4 cup of Hellman’s mayonnaise

Mix all ingredients together and chill.
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Old 02-08-2006, 10:27 AM   #130
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Creamy Cole Slaw

All Phases

6 cups of shredded cabbage
1/2 cup plain yogurt
1/4 cup Hellmans mayonnaise
2 packets of Splenda ( or 1 Tablespoon)
1/2 tsp. salt
1 Tablespoon Onion Flakes
1/2 teaspoon celery seed

Combine all together and chill
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Old 02-08-2006, 10:39 AM   #131
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Salmon Loaf

All Phases

2 cans of salmon, drained
2 eggs
1 cup grated Parmesan Cheese
1 Tablespoon chopped fresh parsley
1 small finely chopped onion
Salt and pepper to taste

Mix all together well, bake in a loaf pan for approx. 45 minutes at 350 degrees or till done.
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Old 02-08-2006, 10:49 AM   #132
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Cucumber Pickles

All Phases

7 cups thinly sliced cucumbers
1 med thinly sliced onion
1 diced green pepper
2 Tablespoons salt
2 cups Splenda
1 cup white vinegar
1 tsp. mustard seed
1 tsp. celery seed

In large bowl, cover cucumbers, onions, green pepper and salt with water and leave set for 1 hour. Drain and add sweetener, vinegar, mustard seed, and celery seed. Refrigerate at least 24 hours prior to serving.
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Old 02-08-2006, 10:55 AM   #133
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Hot Cocoa Mix

All Phases

2 cups nonfat dry milk
3/4 cup Splenda
1/2 cup cocoa, no sugar added
1/2 cup powdered non-dairy creamer
Pinch salt

Combine all ingredients and store in an airtight container
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Old 02-08-2006, 10:58 AM   #134
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Creamy Veggie Dip

All Phases

1 cup Hellmans mayonnaise
16-ounce container of fat free sour crème
1 Tablespoon + 1 tsp parsley flakes
1 Tablespoon + 1 tsp dill weed
1 Tablespoon + 1 tsp instant minced onion

Mix together well and refrigerate overnight before serving.

Great for dipping veggies!
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Old 02-08-2006, 11:06 AM   #135
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Baked Broccoli Cassorole

All Phases

3 1/4 cups fresh Broccoli Florets and cut up stalks
2 chopped green onions
3 eggs
1 cup evaporated skim milk
1/2 cup fat free cottage cheese
3 Tablespoons grated Parmesan cheese
3/4 teaspoon Italian Seasoning
Salt and pepper to taste.

Steam broccoli till tender. Arrange broccoli and green onions in a 2 qt. baking dish that has been sprayed with non-stick cooking spray. Combine in blender: eggs, milk, cheeses, and seasonings and blend together. Pour mixture over broccoli and bake for 45 minutes or until knife inserted in the center comes out clean.
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Old 02-08-2006, 11:16 AM   #136
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Baked Custard Cups

All Phases

Custard

2 cups evaporated skim milk
1/4 cup Splenda
1/8 tsp. salt
1 tsp. vanilla extract
1/8 tsp nutmeg
4 egg yolks

Topping

4 egg whites
Pinch salt
1/4 tsp cream of tarter
1/4 cup Splenda
1/2 tsp vanilla extract

Preheat oven to 350 degrees. Combine all of the custard ingredients and pour into 4 custard cups. Stand them in a pan that has water added and bake in oven for 45min to 1 hour or until knife inserted into center comes out clean. Remove custard from oven. In cold bowl beat egg whites till frothy. Add salt and cream of tarter. Whip till stiff. Add vanilla and Splenda a little at a time mixing well after each addition until stiff peaks form. Cover the custard with the topping making sure all edges are sealed and bake in 350-degree oven for 10 to 15 minutes or till golden.
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Old 02-19-2006, 08:23 AM   #137
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Becca's Stuffed Cabbage Rolls

Phase 2

1 pound of 96% lean ground beef
6 large cabbage leafs
1/2 cup of Uncle Bens instant whole grain brown rice
1 can (15 ounces) tomatoe sauce
salt and pepper to taste
1 Tablespoon minced dried onions or or 1 medium finely chopped onion
2 chopped cloves of garlic oror 1 teaspoon of minced garlic
1 teaspoon Slpenda sweetner


Place cabbage leaves in a pot of boiling water and let sit till limp, approx. 10 minutes. Meanwhile mix together in mixing bowl, ground beef, rice, onions, 1/2 cup of the tomatoe sauce, salt and pepper and the garlic. Divide the mixture into 6 servings ( I used my ice cream scoop, good for something afterall! Hee hee) Drain the cabbage leaves. Place meat into the cabbage leave at the stem and start to roll tucking in the sides as you go and place into a square baking dish that has been sprayed with non stick spray. Mix the remaining tomato sauce and splenda and pour over cabbage rolls. Cover and bake in a preheated 350 degree oven and bake for 45 minutes.
These are very yummy!
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Old 02-25-2006, 08:51 PM   #138
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how much of this can you eat? what is the serving size......
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Old 02-26-2006, 05:46 AM   #139
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The serving size is 2
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Old 03-04-2006, 05:53 PM   #140
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Fish In Adobo Sauce ~ Phase 2

Ingredients:
2 Ancho chiles, dried
2 fish fillets (1 lb. each)
1/4 cup canola oil
1 can (8 oz) tomatoes
1 cup orange juice
1 cup white onion, chopped
1 clove garlic, minced
1 ts salt
1/2 ts dried oregano seasoning
1/4 ts cumin, grnd
1/4 ts cinnamon, grnd

GARNISHES:

1/2 head of lettuce, shredded
1 large orange, thinly sliced
1 radish roses


Directions:

Cut the Ancho chiles open and discard the stems and seeds, then cut them into small pieces with a pair of scissors or sharp knife.

Place the Ancho chile pieces in a small bowl and cover with boiling water, then set aside for 45 - 60 minutes to soak, then drain.

Meanwhile, thaw the fish if frozen.

Lightly brown the fish fillets on both sides in hot oil.

Arrange the fish in a 13 X 9 X 2 inch baking dish.

Season the fish with a little salt.

In a blender container, combine the drained Ancho chiles with the un-drained tomatoes, orange juice, onions, garlic, salt, oregano, cumin, and cinnamon, then cover and blend until smooth.

In the same skillet used for cooking the fish, simmer the tomato mixture for about 20 minutes, or until thickened, stirring occasionally.

Pour over the fish in the baking dish.

Bake uncovered in a preheated 350 degree F oven for 30 minutes.

Remove the fish fillets to a serving platter.

Top with lettuce and garnish with the orange slices and radish roses.


Notes:

You can use fresh or frozen haddock, or substitute another variety of fish fillets for this recipe.

Serves 6 people
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Old 03-06-2006, 06:18 PM   #141
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Quote:
Originally Posted by Suncharm
Chocolate Milkshake

very filling and great for a sweet tooth and a great way to get more milk into your day.

I've put fresh strawberries in too for a chocoberry shake.

All Phases. One serving.

1/2 cup part-skim or low fat ricotta cheese
2/3 cup of skim milk
2 teaspoons cocoa powder
3 packets Splenda
1/2 teaspoon caffeine-free instant coffee (I leave this out when I use berries)
1/2 teaspoon of Splenda
Ice - add one or two cubes at a time until desired thickness


Put all ingredients in a blender, and blend until thoroughly mixed.
I want to try this, but I have a question. I see Splenda listed twice in the recipe. Is this right? I only buy the packets of Splenda.

Thanks for the recipe.

Jean
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Old 03-07-2006, 11:41 AM   #142
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I haven't tried this recipe but if I were going to I would go 4 packets of splenda and then taste test. LOL You can always add more if needed on something like that. Good luck and enjoy!
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Old 03-07-2006, 05:04 PM   #143
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Roasted Broccoli

Serves 4; Prep time: 10 minutes; Total time: 25 minutes

2 pound broccoli

3 tablespoons olive oil

3/4 teaspoon coarse salt

1/4 teaspoon ground pepper

1. Preheat oven to 450°. Trim 1 inch from stems of broccoli. Using a vegetable peeler, peel outer layer of stems; cut diagonally into 1/2-inch slices. Separate florets into bite-size pieces.

2. In a large bowl, toss florets and stems with olive oil, salt, and pepper.

3. Spread in a single layer on a rimmed baking sheet; roast, turning broccoli halfway through, until tender, about 15 minutes.
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Old 03-23-2006, 06:01 AM   #144
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WOE: Gluten Free and Low Carb
Mexicali Bake - Phase I

Great when craving Mexican foods.

Serves 4 - 6

1 can refried beans fat free
1 lb extra lean ground beef (or turkey or chicken)
1 large onion, chopped
8 oz mushrooms, coarsely chopped
1 can green chilis small can
2-3 cloves garlic, finely chopped
2-3 TB chili powder (no sugar added)
1 TB cumin
1-2 t garlic powder
2-3 TB tomato paste
1 cup shredded lf Cheddar

Garnish – pick your favorites
chopped green onions
chopped black olives
LF or FF sour cream
shredded lettuce and
chopped tomatoes
chopped white onion
salsa

Preheat oven to 450.

Spray 9x13 casserole dish with cooking spray and spread refried beans on the bottom. Season with salt and pepper and bake for 15 minutes.

While the beans bake, saute meat, onions, garlic, salt & pepper to taste, until onion begins to soften and meat beings to brown. Add mushrooms and cook until they've released their water and meat is thoroughly browned. Drain fat and add all spices, and cook for about 2-3 minutes. Add green chilies and tomato paste, along with a little bit of water, if needed. The mixture should be moist but not runny.

Take the casserole dish with the beans, pour mixture on top and top with cheese. Bake in the oven for another 10 minutes or until the cheese is melted and just starts to bubble.

Serve on a generous bed of shredded lettuce and garnish with your toppings from list above.

I put mine on the bed of lettuce and top with salsa and sour cream but you could add whatever you like
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Old 03-23-2006, 01:43 PM   #145
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WOE: Gluten Free and Low Carb
Yogurt Pie - Phase 1, 2, 3

1 container (32 oz.) plain nonfat yogurt
1 pkg. (8-serving size) Any Flavor Sugar Free Low Calorie Gelatin

Mix yogurt and dry gelatin in medium microwavable bowl. Microwave on HIGH 2-1/2 minutes or until gelatin is completely dissolved, stirring after 1-1/2 minutes.

Pour into 9-inch pie plate sprayed with cooking spray. Refrigerate 3 hours or until set.

For Phase 2 and 3, I add on top to complement the flavor of the Jello
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Old 03-29-2006, 02:00 PM   #146
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Creme Cauliflower Soup - all phases -

I posted this to the WW thread and thought I'd add it here for all my buddies too.

Creme Cauliflower Soup
3 cups water (I subbed some of this water with canned broth)
1 pkg frozen cauliflower
3 ribs celery
2 tsp dehydrated onion flakes (I used 1/2 chopped onion)
1 chicken bouillon cube
1/2 c mushrooms, if desired

Simmer all ingredients together until tender. Place in blender and blend on low. I let mine cool somewhat before blending.......enjoy!

It is so good as a snack too with some butter buds sprinkled on. I first saw it in a vintage recipe book from the 70's called Vichyssoise and they made it with fresh cauliflower but later found this recipe made from frozen. The first version called for 3 drops of Worchestershire sauce which might make it interesting. - 0- WW flex points
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Old 04-19-2006, 12:19 PM   #147
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Variation on Ricotta Creme

OK, I made this yesterday in an attempt to alter the ricotta creme a bit for Phase 1 and it was wonderful. It means saving up the portion of FF/LF sour cream and cream cheese allowed on Phase 1 but it's worth it!

Mocha Ricotta Creme - Variation

2 tbsp ricotta cheese
2 tbsp FF/LF sour cream
2 tbsp FF/LF cream cheese
1/2 tsp unsweetened cocoa (can have more if you like it really chocolaty)
1/4 tsp instant decaf coffee
1/4 tsp vanilla
Sweetener to taste (I used 1 tsp Fiberfit liquid sweetener and it was good)

Soften cream cheese in microwave (I did it 10 seconds and it was fine). Add remaining ingredients and chill.

The cream cheese made this a very rich and the other cheeses make the graininess of the ricotta disappear.

Tam
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Old 04-26-2006, 08:49 AM   #148
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Peanut butter flax seed muffin

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
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Old 04-26-2006, 11:25 AM   #149
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Kristen,
The muffin sounds awsome. I love how you've talored it to a single serving. Just what someone like me who is single and lives alone needs .

Tam
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Old 05-10-2006, 06:36 PM   #150
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For Phase 2

Chilaquiles Casserole

Active time: 20 minutes | Total: 45 minutes | To make ahead: Prepare through step 3, and refrigerate for up to 1 day.

1 tablespoon canola oil
1 medium onion, diced
1 19-oz. can black beans, rinsed
1 14-oz. can diced tomatoes, drained
sm tin of Ortega chilies, diced
1 teaspoon ground cumin
1/2 teaspoon salt
whole grain flour tortillas, cut into wedges
1 19-oz can mild to medium red or green enchilada sauce
1 1/4 cups shredded reduced-fat Cheddar cheese

1. Preheat oven to 400 degrees. Lightly coat a 9x13-inch baking dish with cooking spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, eans, tomatoes, Ortega chilies, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 5 minutes.

3. Scatter tortilla wedges over bottom of dish using half the amount. Top with about half of the vegetable mixture, then half the enchalada sauce and half the cheese. Repeat with one more layer of tortilles, vegetables, sauce and cheese. Cover with foil.

4. Bake the casserole for 15 minutes. Remove foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more. If you made ahead the times will be more for each session because of casserole being chilled through.

Makes 10 servings
245 calories per serving
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