SBD Recipes and Meal Ideas

[s1mon3]

Good deal..thanks for replying..

[Yankee Belle]

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!

[s1mon3]

sounds good..thanks!! Would this be for Phases II and III?

[Yankee Belle]

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.

[s1mon3]

See it's like I said before..I can't wait until Phase II!!

[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.

[becca300]

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!

[becca300]

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.

[becca300]

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.

[becca300]

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

[becca300]

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.

[becca300]

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.

[becca300]

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

[becca300]

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!

[becca300]

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.

[becca300]

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.

[becca300]

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!

[akdunn99]

how much of this can you eat? what is the serving size......

[becca300]

The serving size is 2

[Shalbrihil]

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

[tinytowngoddess]

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

[Shalbrihil]

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!

[Shalbrihil]

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.

[Suncharm]

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

[Suncharm]

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

[justmarvi]

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

[tammay]

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 un