SBD Recipes and Meal Ideas

[justmarvi]

Welcome to the South Beach Diet Recipe and Meal Ideas thread!

Please post your SBD recipes with the only requirements being that they **be program and ** be labeled as to which Phase it is to be used to avoid confusion. Any helpful info will be appreciated I'm sure! All Phase 1 foods can also be eaten in Phase 2 but not vice versa.

Here goes.....let's have fun...."for the sweet tooth"

***

'Peanut Butter Cup' - All Phases 1-3
Serves 1

Ingredients:
1 no sugar added, fudgsicle
1 tablespoon natural peanut butter
1-2 tablespoons light frozen whipped topping

Instructions:
Scrape the fudgsicle off the stick (microwaving it for about 15 seconds helps). Then stir in the natural peanut butter and the light whipped topping. Mix together and enjoy.

I put mine in the freezer for about 10-15 minutes. Try this if you're craving a dessert, it's like eating sinful ice cream.

Count the calories in your sf/ff fudgsicle and light whipped topping, they are to be considered in the 75 calories per day sweet treats. The peanut butter is considered a nut/nut butter serving.

***
Bon Appetit!

Marva

[justmarvi]

Sautéed Spinach with Red Onion, Bacon & Cheese - Phase 1

Start to finish: 15 minutes

To make 4 servings, use a Dutch oven instead of a large skillet, and add 1 to 2 minutes to the spinach-cooking time.

2 teaspoons extra-virgin olive oil
1/2 cup thinly sliced red onion
2 cloves garlic, minced
1 10-ounce bag fresh spinach, tough stems removed
2 strips turkey bacon, cooked and crumbled
1 wedge crumbled light laughing cow cheese

Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add onion and sauté until beginning to soften, about 1 minute. Add garlic and sauté, about 30 seconds more. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in bacon and sprinkle cheese on top. Serve immediately.

Makes 2 servings.

[justmarvi]

Cajun Blackened Shrimp - Phase 1

1 lb frozen, cleaned and deveined shrimp
cajun blackened seasoning
dash seasoning salt
2 T Olive Oil - divided use
Sprinkle of garlic powder
Tsp chopped garlic
Lemon juice


I get the frozen, cleaned and deveined because I'm lazy,

Thaw, rinse and pat dry the shrimp really good. I butterfly them so more of the spice mixture adheres because we like them hot.

Marinate in a bowl or plastic bag with a T of the Olive Oil, blackened seasoning, seasoning salt, garlic powder, a squeeze of lemon juice and chopped garlic for about 2 hours or so.

Put the other T Olive Oil in an iron or other heavy skillet, get it hot to slightly smoking but not too hot, takes just a few minutes for them to cook as you'll want to turn them or do a flip with them, scaping the skillet to pick up the blackened goodies.

Serve with slaw, mmmm

ETS: I also use this recipe for chicken breasts

[justmarvi]

Moch Creamed Spinach - Phase 1

1 pkg frozen chopped leaf spinach
1 pkg frozen sliced mushrooms
*1 wedge light laughing cow cheese per serving

Microwave the spinach and mushrooms about 6 minutes.

Per serving, spoon about 1/2 cup the cooked spinach mixture over a wedge of the cheese.

Be sure and make some for leftovers.....fast, easy and delish!

[justmarvi]

3 Veggie Finger Salad - Phase 1 veggies, carrots being Phase 2

3 WHOLE-small raw vegetables when sometimes a salad just doesn't click. (i.e. carrot*P2), (any type of pepper, cucumber, celery rib, whole dill pickle, tomato, cherry tomatoes, etc.,) sooooo, a serving size of guess-timating about a cup..and.....that would also be easy to put in a baggie and carried along as a safety net.

This idea was given to me by a friend from their OA eating plan.

[Compassionate]

I've been considering the "Beach" for a while. These recipes help! I sureeee wish Linda Sue would come over to this side. LOL

Blessings,
Compassion

[justmarvi]

I'm sure she has lots of recipes that she would share!

[justmarvi]

Spicy Black Bean Salad - Phase 1

4 cups prepared black beans, rinsed and drained
3 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon salt
1/2 teaspoon cayenne pepper
2 scallions, chopped
1/4 cup chopped fresh cilantro
2 fresh or roasted bell peppers, chopped

Place the beans in a medium-sized bowl and add lime juice, olive oil, vinegar, salt, and cayenne. Mix well until combined.
Top with scallions, cilantro, and peppers, but do not combine.
Cover and refrigerate for at least 2 hours to let the flavors meld.
Toss just prior to serving.
Serves 4

[justmarvi]

Ricotta Desserts - Phase 1

Pumpkin Spice Ricotta - Phase 1
1 cup part skim ricotta
1/2 teaspoons cinnamon
1/2 teaspoons vanilla ext.
1/4 teaspoons ground nutmeg
1/2 teaspoons ground dried ginger
2 pks sugar sub.
pumpkin spice mix can be used instead
of listed spices
Makes 2 servings
____________________________________
Chunky Monkey Ricotta Creme - Phase 1
1/2 c. Part Skim Ricotta Cheese
1 Tbsp Natural Crunchy Peanut Butter
1 tsp Imitation Banana Extract
1-2 packets Splenda
Combine all above. Some like to put it in a blender
but I just mix it and eat it.
____________________________________
Peanutty Ricotta Cream - Phase 1
1/2 cup lowfat Ricotta cheese
1 tblsp peanut butter
2 tsp Splenda
1/2 tsp vanilla extract
chopped peanuts (optional)
Mix together, chill and serve!
____________________________________
Coconut-Chocolate Ricotta Cream: - Phase 1
1/2 cup lowfat ricotta
2 tsp unsweetened cocoa powder
1/2 tsp -1 tsp coconut extract
2 tsp Splenda
Mix, chill, enjoy!!
____________________________________
Almond Joy Ricotta Creme - Phase 1
1/2 c. Ricotta
1 packet Splenda
1/4 tsp Almond extract
1/4 tsp Coconut extract
Toasted almonds for garnish
_____________________________________
Lemon Peel Ricotta Creme - Phase 1
½ c part-skim ricotta cheese
¼ tsp grated lemon peel
¼ tsp vanilla extract
1 pkg sugar substitute
Mix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve chilled.
Makes 1 Serving
_____________________________________
Orange Ricotta - Phase 1
1/2 cup ricotta
1 tsp vanilla
2 tsp Splenda
1 tsp orange zest
2 tblsp toasted almonds or pecans
Blend, chill and enjoy!!
_____________________________________
Almond Ricotta - Phase 1
Almond extract
1/2 c low fat ricotta.
1 pkt splenda
______________________________________
Banana/or Vanilla Ricotta - Phase 1
Banana Extract or
Vanilla extract
1/2 c low fat ricotta
1 pkt splenda
______________________________________
Mocha Ricotta Creme - Phase 1
1/2 cup part-skim ricotta creme
1/2 tsp unsweetened cocoa powder
1/4 tsp vanilla extract
1 pkg sugar substitute
Dash of espresso powder
5 mini chocolate chips
Mix together the ricotta, cocoa powder, vanilla,
& sugar substitute in a dessert bowl. Serve chilled with a dusting of
espresso powder & sprinkled with the mini chocolate chips.
**Only the mini choc chips need a calorie count from
the 75 calories per day.
Serves 1.
______________________________________
Cocoa Ricotta Dessert - Phase 1
1/2 cup ricotta
1 tsp cocoa powder
2-3 packets of splenda
1/4 tsp vanilla
______________________________________

[justmarvi]

Ricotta Desserts - Phase 2

Strawberry Ricotta Cream - Phase 2
1/2 cup Lowfat ricotta
1/2 tsp vanilla extract
2 tsp Splenda
4 strawberries, chopped fine
2 tsp chopped walnuts (optional)
Mix together, chill and serve.
______________________________________
Mango Ricotta Cream
1/2 cup lite ricotta - Phase 2
a small frozen mango (I peel mangoes and put them
in seperate baggies in the freezer)
1 pkt splenda
1 TBS Davinci coconut syrup
______________________________________
Bananas Foster Ricotta - Phase 2
1/2 C. low-fat ricotta
1-2 packets Splenda
1 tsp. rum extract
cinnamon to taste
1/2 ripe banana
______________________________________
Banana Ricotta - Phase 2
1/2 cup lite ricotta
1 small frozen banana
1 pkt splenda
1 TBS Davinci caramel syrup

[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

[RoseWaddles]

GRILLED PORK TENDERLOIN WITH FRESH CHERRY CHUTNEY

(Phase 2)

To pit a cherry, place the flat side of a large knife on the cherry; press gently until it splits open, then pull out the pit.

3/4 cup cherry preserves (use a sugar-free or no sugar added variety)
3 tablespoons balsamic vinegar
3/4 teaspoon ground allspice
1 tablespoon vegetable oil
2/3 cup chopped onion
2 cups fresh cherries, pitted
1/4 teaspoon cayenne pepper

1 1 1/4-pound pork tenderloin

Prepare barbecue (medium heat). Mix preserves, vinegar, and allspice in medium bowl. Set aside 1/4 cup of preserves mixture for glaze; reserve remaining preserves mixture.

Heat oil in large skillet over high heat. Add onion; sauté 1 minute. Add cherries, cayenne, and reserved preserves mixture. Boil chutney until thick, stirring often, about 8 minutes. Season with salt. Set chutney aside.

Sprinkle pork with salt and pepper; brush with some glaze. Cook over hottest part of grill until brown. Move to coolest part and grill until thermometer inserted into thickest part of pork registers 145°F, turning often and brushing with glaze, about 25 minutes total. Transfer pork to platter. Let rest 10 minutes. Rewarm reserved chutney; serve with pork.

Makes 4 servings.

Bon Appétit

[RoseWaddles]

Broiled Salmon with Citrus Yogurt Sauce

All Phases (please see notes)

For salmon
1 (3-lb) piece salmon fillet with skin (1 inch thick at thickest part; preferably center cut)
3/8 teaspoon salt
1/4 teaspoon black pepper

For sauce
1 cup non-fat plain yogurt (See Cook's notes below)*
2 tablespoons extra-virgin olive oil
2 tablespoons water
1 teaspoon finely grated fresh lime zest
1 tablespoon fresh lime juice
1/2 teaspoon finely grated fresh orange zest
1 teaspoon fresh orange juice (omit in phase 1)
3/4 teaspoon salt
1/4 to 1/2 teaspoon mild honey (to taste) (omit in phase 1)

Special equipment: pliers (preferably needlenose)
Accompaniment: lime wedges

Preheat broiler. Line rack of broiler pan with foil and lightly oil foil with some olive oil.

Pat fish dry and check for bones by running your hand over fish from thinnest to thickest end. Remove any bones with pliers. Sprinkle fish with salt and pepper, then broil 4 inches from heat 7 minutes. Cover fish loosely with foil and continue broiling until just cooked through, 7 to 9 minutes more.

While salmon broils, whisk together all sauce ingredients in a bowl until combined.

Serve salmon with sauce.

Cooks' notes:
• Drain non-fat plain yogurt in a sieve or colander lined with a double thickness of paper towels, chilled, 1 hour.

Makes 4 to 6 servings.

Gourmet

[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.

[RoseWaddles]

Drinks using Torani/Davinci syrups


Directions for Lattes, Cappuccinos and Steamers:
With an Espresso Machine: Steam together Torani and milk using the steaming wand.
On the Stove Top: Whisk together Torani and warmed milk until frothy.
Pour steamed flavored milk into glass; add espresso (if applicable) and top with a thin layer of foamed milk. Enjoy!

A Warm Day in Winter Latte
1 1/2 Tbsp. Torani Sugar Free English Toffee syrup
1 cup milk
1-2 shots espresso (substitute with 1/2 cup strong brewed coffee, if desired)

Candy Cane Latte
1 1/2 Tbsp. Sugar Free Torani Peppermint syrup
1 cup milk
1-2 shots espresso (substitute with 1/2 cup strong brewed coffee, if desired)

French Vanilla De-Light Latte
2 Tbsp. Torani Sugar Free French Vanilla syrup
1 cup milk
1-2 shots (substitute with 1/2 cup strong brewed coffee, if desired)

White Caramel Winter Swirl Steamer
1 1/2 Tbsp. Sugar Free White Chocolate syrup
1 1/2 tsp. Torani Sugar Free Caramel syrup
1 cup milk

Roca®-Licious Latte
2 Tbsp. Torani Sugar Free Almond Roca® syrup
1 cup milk
1-2 shots espresso (substitute with 1/2 cup strong brewed coffee, if desired)

Almond Cookie Cappuccino
1 1/2 tsp. Torani Sugar Free Orgeat (Almond) syrup
1/2 cup milk
1-2 shots espresso (substitute with 1/2 cup strong brewed coffee, if desired)
Cocoa powder or ground nutmeg for dusting

Sugar Free Dulce De Leche Steamer
2 Tbsp. Torani Sugar Free Caramel syrup
1/2 oz. Torani Sugar Free French Vanilla syrup
1/2 cup milk

Cold Day Chamomile Comfort
1 Tbsp. Torani Sugar Free Vanilla Bean syrup
1 1/2 tsp. Torani Sugar Free Black Cherry syrup
1/4 cup milk
1 cup chamomile tea

Turn-Up-the-Thermometer Torani Tea
2 Tbsp. Torani Sugar Free Caramel syrup
1 Tbsp. Torani Sugar Free Hazelnut Syrup
1 cup strong black tea
1/2 cup milk


Sugar Free Orangesicle Steamer
Ingredients:
1 oz. Torani Sugar Free White Chocolate sauce
1/4 oz. Torani Sugar Free Orange syrup
8 oz. milk

Instructions:
Steam Torani and milk together. Pour flavored steamed milk into a 16 oz. glass and top with a thin layer of foamed milk. Yields 1 16-oz. drink

Sugar-Free Key Lime Steamer
Ingredients:
1 oz. Torani Sugar Free White Chocolate sauce
1/4 oz. Torani Sugar Free Lime syrup
8 oz. milk

Instructions:
Steam Torani and milk together. Pour flavored steamed milk into a 16 oz. glass and top with a thin layer of foamed milk. Yields 1 16-oz. drink

Sugar Free Caramel Hot Chocolate
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1/2 oz. Torani Sugar Free Caramel sauce
8 oz. milk

Instructions:
Steam together Torani and milk. Pour into a tall glass; top with whipped cream and shaved chocolate. Serving/Yield: 1-16 oz.

Sugar Free Caramel Hot Chocolate
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1/2 oz. Torani Sugar Free Caramel sauce
8 oz. milk

Instructions:
Steam together Torani and milk. Pour into a tall glass; top with whipped cream and shaved chocolate. Serving/Yield: 1-16 oz.

Torani Sinless Caramella
Ingredients:
1 oz. Torani Sugar Free Caramel sauce
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani Sugar Free Caramel sauce and milk. Pour into a 16-oz. glass and pour espresso over. Yields 1 16-oz. serving.

Light Caramel-Esso Shake
Ingredients:
1 oz. Torani Sugar Free Caramel sauce
2 oz. milk
8 oz. sugar free vanilla ice cream
1 tsp. ground espresso
1 cup ice

Instructions:
Combine all ingredients in a commercial blender and blend until smooth.

Torani Sinless White Mocha
Ingredients:
1 oz. Torani Sugar Free White Chocolate sauce
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Sinlessly Shaken
Ingredients:
2 oz. Torani Sugar Free White Chocolate sauce
6 oz. milk
1-2 shots espresso
1 cup ice

Instructions:
Combine all ingredients in a shaker and shake vigorously. Strain into glass and serve.

Sugar Free Raspberry Caramella
Ingredients:
1 oz. Torani Sugar Free Caramel sauce
1/2 oz. Torani Sugar Free Raspberry syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani Sugar Free Caramel sauce, Torani syrup and milk. Pour into a 16-oz. glass, add espresso, and top with a thin layer of foamed milk. Yields 1 16-oz. serving.

Hourglass Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Light Almond Roca® Caramella
Ingredients:
1 oz. Torani Sugar Free Caramel sauce
1/2 oz. Torani Sugar Free Almond Roca® syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani Sugar Free Caramel sauce, Torani syrup and milk. Pour into a 16-oz. glass, add espresso, and top with a thin layer of foamed milk. Yields 1 16-oz. serving.

Sugar Free Raspberry White Truffle Mocha
Ingredients:
1 oz. Torani Sugar Free White Chocolate sauce
1/4 oz. Torani Sugar Free Raspberry syrup
1/4 oz. Torani Sugar Free Hazelnut syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani Sugar Free White Chocolate sauce, Torani syrup and milk. Pour into a 16-oz. glass, add espresso, and top with a thin layer of foamed milk. Yields 1 16-oz. serving.

Sinless Berries N' Cream Mocha
Ingredients:
1 oz. Torani Sugar Free White Chocolate sauce
1/2 oz. Torani Sugar Free Strawberry syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani Sugar Free White Chocolate sauce, Torani syrup and milk. Pour into a 16-oz. glass, add espresso, and top with a thin layer of foamed milk. Yields 1 16-oz. serving.

Iced Caramel Mocha
Ingredients:
1/2 oz. Torani Sugar Free White Chocolate sauce
1/2 oz. Torani Sugar Free Caramel syrup
6 oz. milk
1 cup ice
1-2 shots espresso

Instructions:
In a tall glass, combine all ingredients, stir and serve. Serving/Yield: 1-16oz. serving.

Sugar Free Double Dark Iced Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1/2 oz. Torani Sugar Free Chocolate syrup
6 oz. milk
2 shots espresso
1 1/2 cups ice

Instructions:
In a tall glass, combine all ingredients, stir and serve. Serving/Yield: 1-16oz. serving.

White Mocha Mayhem
Ingredients:
1 oz. Torani Sugar Free White Chocolate Sauce
1/2 oz. Torani Sugar Free French Vanilla syrup
6 oz. milk
1-2 shots espresso
Ice

Instructions:
Steam together Torani Sugar Free White Chocolate sauce, Torani syrup and milk. Pour into a 16-oz. glass, add espresso, and top with a thin layer of foamed milk. Yields 1 16-oz. serving.

Sugar Free Frozen Strawberry White Mocha
Ingredients:
1 oz. Torani Sugar Free White Chocolate sauce
1 1/2 oz. Torani Sugar Free Strawberry syrup
4 oz. milk
1-2 shots espresso
2 cups ice

Instructions:
Combine ingredients in a commercial blender in the order shown and blend until smooth (about 20 seconds). Yields one 20-oz. drink.

Hourglass Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
8 oz. milk
2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Hazelnut De-Light Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1/2 oz. Torani Sugar Free Hazelnut syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Sinless Éclair Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1 oz. Torani Sugar Free French Vanilla syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Sugar Free Black Forest Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1/2 oz. Torani Sugar Free Black Cherry syrup
Splash of Torani Sugar Free Almond syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Skinny Almond Joy
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1/2 oz. Torani Sugar Free Coconut syrup
1/4 oz. Torani Sugar Free Almond syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Sugar Free Toffee Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1/2 oz. Torani Sugar Free English Toffee syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Low-Carb Chocolate Cream Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
3/4 oz. Torani Sugar Free Vanilla syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Slim Chocolate Covered Orange Mocha
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1/2 oz. Torani Sugar Free Orange syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Torani Chocolate Raspberry Mocha Light
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
3/4 oz. Torani Sugar Free Raspberry syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Add espresso and top with a thin layer of foamed milk.

Hourglass Cocoa
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
8 oz. milk

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Top with a thin layer of foamed milk.

Guiltless Black & White Hot Chocolate
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
1 oz. Torani Sugar Free White Chocolate syrup
8 oz. milk

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Top with a thin layer of foamed milk.

Light Candy Cocoa
Ingredients:
1 oz. Torani Sugar Free Chocolate sauce
3/4 oz. Torani Sugar Free Almond Roca® syrup
8 oz. milk
1-2 shots espresso

Instructions:
Steam together Torani and milk. Pour steamed flavored milk to about 1/2 inch below the top of a 16-oz. glass. Top with a thin layer of foamed milk.

[RoseWaddles]

Breakfast Quiche - All Phases


1 1/2 cups diced veggies -- I used green pepper, celery, and red onion
1 1/2 cups rf sharp cheddar
4 oz canadian bacon, diced
8 eggs
1/2 cup lf cottage cheese
salt and pepper

Spray a pie plate well with butter flavored spray. Spread the chopped veggies on the bottom, top with the canadian bacon and cheese. Beat the eggs and cottage cheese together, sprinkle with salt and pepper, and pour over the stuff in the pie plate. Bake at 325 for about 40 minutes. let cool about 1/2 hour, then slice (I make it five slices) and remove from pan to a wire rack to prevent the bottom from getting soggy. When completely cool, put into individual containers and refrigerate. Nuke on high about 1 minute when ready to eat.

[RoseWaddles]

Very Berry-Orange Oat Muffins Phase 2

1/2 cup rolled oats
1/2 cup reduced-fat buttermilk
1-1/2 cups whole-wheat flour (or pastry flour)
1 teaspoon of baking powder
1/2 teaspoon of baking soda
1/2 teaspoon of ground cinnamon
1/4 teaspoon of salt
1 medium orange, rind and the juice
1/2 cup sugar substitute
1/4 cup canola oil
1 whole egg
1 cup of blueberries (fresh or frozen)
1/2 cup dried cranberries
Cooking spray

Preheat oven to 400 F. Lightly coat 12 muffin cups with cooking spray. Stir together oats and buttermilk in a small bowl and set aside for 5 minutes.

Whisk flour, baking powder, baking soda, cinnamon, and salt together in a medium bowl. Grate rind from orange and add to large bowl; squeeze 1/2 cup of orange juice and add to rind. Whisk in sugar substitute, oil, and egg until mixture is smooth. Blend oatmeal mixture, followed by flour mixture. Stir until ingredients are just combined, then gently fold in berries.
Spoon batter into prepared muffin tin and bake for 15 minutes, or until a toothpick inserted in the center comes out clean.
Serves 12

[RoseWaddles]

Crustless Strawberry Pie - Phase 2


Makes 1 pie (8 servings).
From Allrecipes--------------------------------------------------------------------------------
24 ounces fresh strawberries
1 (2.1 ounce) package sugar-free cook and serve vanilla pudding mix
1 (.6 ounce) package sugar-free strawberry flavored gelatin
2 cups water

Directions
1--Rinse and hull strawberries. Distribute evenly in a 10-inch pie pan.
2--In a medium saucepan combine pudding mix, gelatin mix, and water. Stir well and bring to a full boil. Pour mixture over strawberries and refrigerate for 4 to 6 hours. Top with light frozen whipped topping prior to serving, if desired.

[RoseWaddles]

Peanut Butter Cookies - All Phases

1 egg
1 cup of natural peanut butter (tons less sugar!)
1 cup of granulated Splenda
1 tsp vanilla

Mix together very well, and drop teaspoon sized balls on a greased cookie sheet. (The smaller you make them, the more you get!) Bake at 325 for about 10 minutes.

You should keep these in the fridge, as they can get crumbley.

[Patlaf]

After a great big thank you, all I can say is WOW!!!!

Pat

[zeraspride]

Okay, I'm providing this menu from memory so please excuse the lack of exact measurements!

This is a Phase 2 dish:

1 pound of sliced beef
1/2 diced onion
1/4 stick of I can't believe it's not butter
2 cans of cream of mushroom soup
1/2 container of light sour cream
1 8 oz. can of mushrooms
4-6 servings of long grain converted or brown rice


Since long grain converted rice takes close to 30 minutes to prepare, I always start the water boiling for the rice before I do anything else. Once you get the rice cooking, you spray a large frying pan with Pam and add the butter, allowing it to melt. Then add the diced onion to the pan and sautee until brown. Next add your beef and stir until it is brown, then add your mushrooms and mix well. Next add your 2 cans of cream of mushroom soup, mixing thoroughly and finally add the sour cream mixing well. Allow the mixture to simmer another 5 or 10 minutes. Spoon individual servings of the mixture over 1/2 cup of rice. Should make enough for 4-6 servings. Enjoy!