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aleriaaa 11-07-2009 10:49 AM

Stillman Recipes
The following recipes were copied from the "Legal Stillman Recipe Sticky" from a geocities site, that no longer works...

aleriaaa 11-07-2009 10:51 AM

Barbecued Pork Chops Over Fire
Barbecued Pork Chops Over Fire
Courtesy of Susanne Lagoni, List Owner to Stillman Support Group

4 Medium lean pork chops or pork shoulder steaks, about 1/2 inch thick
Barbecue sauce:
1/4 cup water
1/4 cup chicken bouillon, double strength
1 Tbsp. lemon juice
1 Tbsp. finely chopped onion
1 tsp. mixed herbs
1/8 tsp. cayenne
1/2 tsp. garlic salt

Prepare barbeque sauce by mixing all ingrediets.. Let chops stand in sauce overnight in refrigerator or at
least a couple hours (keep rest of sauce in closed tight container for future use). Trim all visible fat off
meat. Broil very slowly over a low fire for cooking clear through. Keep turning every 5 or 10 minutes.
After first 20 minutes, as meat turns brown, baste liberally w/ sauce each time you turn over. Test with
fork--should be tasty tender in less than an hour. Makes 4 servings . (310 calories per serving)

aleriaaa 11-07-2009 10:51 AM

Egg Drop Soup
Egg Drop Soup
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

1 medium egg
1 cup clear soup (broth, bouillon or consomme) *I suggest lowest sodium
Celery salt
Beat the egg lightly with a fork and drop into broth when at the simmering point (don't boil) in saucepan,
stirring constantly. When egg has thickened slighly, serve. Season to taste with celery salt. (90 calories)
Makes 1 serving

aleriaaa 11-07-2009 10:53 AM

Italian Meatballs
Italian Meatballs
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

1 lb ground beef (lean as possible)
1/4 cup beef bouillon, double strength (be careful of sodium)
1 T minced parsley
1/2 t garlic salt (I use salt free Morton's and garlic powder)
1/4 t oregano
1 egg slightly beaten
2 T water

Heat the bouillon in a no stick skillet. Meanwhile combine the meat and all other ingredients, mixing until
moisture is absorbed. Form mixture into 1-inch meatballs. Brown meatballs in the skillet over moderate
heat, and cook for about 20 minutes, turning meatball often until cooked through. Makes four servings
(270 calories per serving)

aleriaaa 11-07-2009 10:54 AM

Chicken or Turkey Quiche
Chicken or Turkey Quiche
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

2 cups cooked chicken or turkey, diced
4 eggs
8 oz cottage cheese
2 sprigs fresh parsley
1/2 teaspoon seasoned salt
dash black pepper

Beat eggs slightly and mix with all other ingredients. Spoon nto small casserole and bake uncovered at
350 until of custard consistency (about 20 minutes or more depending on size of eggs). Top with a
sprinkle of paprika before serving, if you wish. Makes 4 servings (295 calories per serving)

aleriaaa 11-07-2009 10:54 AM

Teriyaki Sauce for Chicken
Teriyaki Sauce for Chicken
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

1 tablespoon low salt soy sauce
1 tablespoon water
1/4 tsp. ground ginger
1/8 tsp. garlic powder

Mix ingredients well. Marinate a chicken breast or pork chop in sauce for a few minutes, then pan fry
everything until meat is done. Add a bit of water if things dry out. I wonder how this would work if
you got some lean sandwich steak and cut up into strips and soaked overnight, and dehydrated....
lean beef jerky!!! Yummy

aleriaaa 11-07-2009 10:55 AM

Broiled Breast of Chicken
Broiled Breast of Chicken
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

2 large boned chicken breasts
2 tsp. fresh tarragon, minced (or 1/2 tsp. dried)
2 Tbs. brandy
1 packet instant chicken broth
2 Tbs. onion flakes
1/2 tsp. mixed herbs
1 cup boiling water
2 tsp. parsley, minced

Soak tarragon in brandy overnight, romove, and drain until dry. Cook together instant broth, onion
flakes, mixed herbs and water, until half has boiled away. Divide chicken breasts in halves lengthwise
(skin removed) and arrange in broiling pan. Sprinkle with brandied tarragon and broth mixture. Broil
3 inches from heat in preheated oven until chickenis golden brown, brushing occasionally with sauce.
Turn over and brown other side, first brushing with sauce from pan. Top servings with little minced
parsley. Makes 4 servings (275 calories)

aleriaaa 11-07-2009 10:56 AM

Franks in BBQ Sauce
Franks in BBQ Sauce
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

4 all beef frankfurters
1/2 cup water
3 Tbsp. beef bouillon, double strength
1 tsp. chopped onion
1 tsp. chopped celery
1 Tbsp. chopped parsley
1 tsp. Worcestershire sauce
1 tsp. wine vinigar
1 tsp catsup
1 Tbsp. chili sauce
1 tsp. prepared mustard
AS optional
Combine all ingredience except franfurters in sauce pan. Cover pan and simmer 15 minutes. Make
shallow cuts along each frank about 1 inch apart, place franks in sauce, cover pan, and simmer
15 minutes more. Serve franks complete with sauce. Makes 4 servings 160 calories each

aleriaaa 11-07-2009 10:57 AM

Herbed Fish Fillets
Herbed Fish Fillets
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

1 lb. frozen flounder (or other fish) fillets, thawed
1/2 cup dry white wine
1/4 cup water 1 tsp. onion flakes or instant minced onions
1/4 tsp. tarragon
1/4 tsp. rosemary
Combine all ingredience, except fish, in skillet. Heat over medium flame stirring occasionally: bring to
boil. Place fillets gently in pan, cover, simmer over low heat for 8 to 10 minutes or unti fish flakes easily. Remove with spatula. Makes 2 servings (220 calories per serving)

aleriaaa 11-07-2009 10:58 AM

Low Fat Knackwurst
Low Fat Knackwurst
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

Knackwurst ( must be cooked this special way for QWL dieters for all beef knackwurst).

Pierce a few holes in casing of knackwurst with fork to allow fat to come out. Place in boiling water to
cover and cook until casings burst open. Remove from water and split in half lengthwise. Cook further
in no stick skillet, open side down, for about 4 minutes to allow more fat to escape. Blot with paper towels
before serving. Serve with a little prepared mustard. Makes 4 servings (150 calories per serving) **Note
from Suzanne** I use this cooking method for Italian sausages, bratwurst---any sausage type foods!

aleriaaa 11-07-2009 10:58 AM

Ham 'n Cheese
Ham 'n Cheese
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

1/2 lb. lean ham sliced from center of cooked ham, all visible fat removed
! slice part skim milk mozzarella cheese

Place ham on no-stick cookie sheet. Break up mozzarella and dot on top. Broil until ham is hot and
cheese melts. Makes 2 servings (230 calories)

aleriaaa 11-07-2009 10:59 AM

Atkins Rolls
Atkins Rolls
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

Makes 6
Total carbs per recipe (values taken from USDA Nutrient Database) -- 4.3965grams
Carb count per roll -- .73275 gram

Preheat oven to 300 degrees Fahrenheit

3 eggs, separated (1.8 grams of carb)
1/4 teaspoon cream of tartar (.461 grams carb)
2 teaspoon Splenda
3 tablespoons low / no fat cottage cheese

Beat the egg whites with the cream of tartar until stiff peaks form. In a separate bowl, mix the yolks,
cottage cheese, and sweetener and then fold this mixture carefully into the whites, so as not to deflate
them. Grease a cookie sheet and place the mixture on the sheet in six dollops. Flatten tops so that they
vaguely resemble hamburger buns. Bake for 1 hour. Baking them longer produces a drier, crispier roll.)
Now, what I've found is this . . . I prefer ricotta cheese to cottage cheese in these rolls, because it is
finer textured and doesn't leave little" grainy things" as they bake. There's no detectable difference in taste
between the two in these rolls. You can add some flavoring like garlic or onion powder, or Italian herbs.
Maybe some cinnamon and Splenda (yummy!) You can use what you prefer to develop a roll you like.

aleriaaa 11-07-2009 10:59 AM

Just Like "Heinz" Ketchup
Just Like "Heinz" Ketchup
Source Unknown Taken from Stillman Support Group Post 7/24/01

12 ounces tomato paste
12 ounces water
6 ounces white vinegar
1/4 cup splenda -- or Equal Spoonful
1 teaspoon onion powder
1 tablespoon salt
pinch cloves -- optional*

-Mix all the ingredients together, blend well.
-Entire recipe: 81.8 minus 15.1 gr. fiber= 66.7 carbs.
-Divide by # of Tbsp.
* spices of your choice may be added.

aleriaaa 11-07-2009 11:00 AM

Cola Barbecue Chicken
Cola Barbecue Chicken
Submitted by Aquaciser Jane (Janeasinme)

4 boneless, skinless chicken breasts
1 cup catsup (recipe for low carb catsup in Sauces & Seasonings )
12 oz. can diet cola

Put chicken in nonstick skillet. I usually brown my chicken a little first before pouring the catsup and
diet cola over the top. . Bring to boil. Cover, reduce heat and cook for 45 minutes. Uncover, turn up
the heat and continue cooking until the sauce becomes thick and adheres to the chicken. It turns into
the most incredible BBQ sauce.

Glinda's adaption: I also cooked Jane's Cola Barbecue Chicken using 2/3 cup of unsweetened low carb catsup (homemade from Dawn's recipe) and 12 oz. of Sam's Choice (Walmart) Calorie Free Cider Apple Burst beverage. It was great and you can taste the apple cider flavor--just a bit tangy--not sour--and not as sweet as the version with diet cola. The only reason I used less catsup was because I only had one cup of it left and wanted 1/3 of it for my meatballs. Next time I will use the full amount of low carb catsup because the sauce is so good.

But Dawn said she's has made it withl less catsup. too, and it came out fine. Good carb saver if you have to use regular catsup, though.

aleriaaa 11-07-2009 11:01 AM

Cola Barbecue Chicken Variation
Cola Barbecue Chicken Variation
Created by Aquaciser Dawn (HippieWitchChick)

2-3 pounds cut up boneless chicken
1 8oz can "no salt added" tomato sauce
12 oz diet cola
1/4 cup vinegar
1 scant TBS chili powder
2 tsp onion powder
1/2 tsp dry mustard powder
1/2 tsp garlic powder
1/8 tsp ground cloves
1/8 tsp ground allspice
1/8 tsp ground cinammon
1/4 tsp cayenne pepper

Put chicken in nonstick skillet. Brown chicken a little first, if desired, before adding the other ingredients.
Bring to boil. Cover, reduce heat and cook for 45 minutes. Uncover, turn up
the heat and continue cooking until the sauce becomes thick and adheres to the chicken.

Dawn's comment: Saves the step of making LC ketchup, and I think it's just yummy!

aleriaaa 11-07-2009 11:01 AM

Created by Aquaciser Jane (Janeasinme)

1/3 cup cottage cheese
1/4 cup water
1 egg
dash of pumpkin pie spice (or to taste) or use cinnamon, apple pie spices, or spices of your choice
Splenda or stevia to taste

Blend in your blender and put in custard cups. Put them in a water bath and bake in the oven for
35 minutes at 350. Really, it is like oatmeal..at least I think so!

aleriaaa 11-07-2009 11:02 AM

Dottie's Taco Seasoning Mix
Dottie's Taco Seasoning Mix
Created by Atkinsfriends.com BB member Dottie

1/4 cup chili powder
1 TBS garlic powder
1 TBS onion powder
2 tsp salt
1 tsp each black and red pepper
2 tsp ground cumin
1 tsp oregano

aleriaaa 11-07-2009 11:02 AM

Low Carb Catsup
Low Carb Catsup
Submitted by Aquaciser Dawn (HippieWitchChick)

3 cups canned tomatoes (puree first, then measure)
2 tsp onion powder
1/2tsp ground cloves
1/2 tsp ground allspice
1/2 tsp cinammon
1/8 tsp black pepper
1/2 tsp garlic powder
1/2 tsp mustard powder, or 2 tsp prepared yellow
1/2 cup vinegar (I used 1/4 cup white, 1/4 cup cider, but cider adds 4 carbs per 1/4 cup which I didn't
realize until after, so I think I'd use all white next time)
2 pkts splenda

Puree tomatoes in blender then pour thru fine seive to remove seeds (you can leave them in if you want).
Put puree and remaining ingredients in saucepan; bring to a boil, then lower to a simmer and cook for
1 1/2 hours, stirring freuqently. Allow to cool and store in jars.

Dawn's comments about the recipe: The recipe I have shows .83 gr carbs per TBS. However it also
says it makes 24 ounces. I only ended up with about 8 ounces. Still, even at tripled concentration, it's
comparable to the 2gr of carbs per TBS of the SF ketchup I buy.

Glinda's comments about the recipe: Two 14.5 oz. cans of diced tomatoes yielded exactly three cups of
pureed tomatoes. I made half the batch and simmered it for only 45 minutes. After it reduced I had a cup
plus two tablespoons of catsup. Next time I will add the sweetener to taste AFTER reducing the mixture.
I used Stevia Clear Liquid sweetener. It was yummy, but I'd prefer it just a little less sweet.

Both Dawn and Glinda have made the catsup unsweetened for use in other recipes.

aleriaaa 11-07-2009 11:03 AM

Meatballs--Low Carb Catsup Version
Meatballs--Low Carb Catsup Version
adapted from the Italian Meatball recipe by Glinda

I had on hand the low carb catsup (from Dawn's recipe) that I had made with no sweetener. You can use however much ground beef you wish and adjust the level of seasonings accordingly.

I used:
1 1/4 lb. lean ground beef
1 large egg slightly beaten
1/3 cup unsweetened low carb catsup
1 teaspoon dried parsley flakes
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon salt (I used salt substitute)

I just mixed it altogether and formed it into 18 meatballs--about the size of large walnuts. Nuked it in my 1200 watt microwave on 70% power for five minutes. Or you could pan fry them over low heat until done. I have to just cut one open when I think they're done and check.

aleriaaa 11-07-2009 11:04 AM

Classy Lady’s Stewed Chicken
Classy Lady’s Stewed Chicken
Created by Aquaciser Classy Lady
* legal on Stillman diet if you don't eat the veggies

1 chicken cut up or chicken parts
1 onion
½ - 1 bell pepper cut in strips
1-2 stalks celery
Bay Leaves
Salt, pepper, seasoned salt
(your favorite seasonings)

Wash and cut chicken into pieces. Add just enough water to cover the bottom of the pan. (I use a tempered dutch oven or frying pan; I also use a boiler if I am cooking a lot). Season both sides of chicken and put in pan. Layer cut up onions, bell peppers, bay leaves and celery between and on top of chicken. Cover and simmer until tender. Check from time to time to make sure pan has sufficient liquid and does not cook dry. You may have to add a little more water if you’re using only white meat. I normally use legs, wings and thighs. **Cool and freeze broth for some good succulent, flavorful dressing for Thanksgiving and Christmas.

NOTE: You can also add potatoes and carrots as you would to a roast (for non-dieters of course). I hope you like it.

Glinda's comment: I made this and it was falling-off-the-bone tender in about 2 1/2 hours. Delicious!

aleriaaa 11-07-2009 11:05 AM

Sweet and Sour Chicken
Sweet and Sour Chicken
Created by Aquaciser Dawn (HippieWitchChick)

1-1.5 pounds boneless chicken, cut up
1/2 white onion (for flavoring, so leave the chunks big so you can pick them out)
12 oz diet orange soda
2 TBS soy sauce
2 TBS white vinegar
1 tsp ground ginger
1/2 tsp powdered garlic
1/4 tsp cayenne
black pepper to taste

Brown chicken and onions in non-stick pan (or pan sprayed lightly with PAM). When chicken is brown, add remaining ingredients. Cover and simmer for about 20 minutes until chicken is cooked through and tender. Uncover and reduce liqued until it makes a syrupy sauce.

This tastes just like chinese food to me!

aleriaaa 11-07-2009 11:05 AM

Created by Aquaciser Jane (Janeasinme)

4 oz lean ground beef crumbled and fried in a nonstick pan.
1/2 cup cottage cheese
3 tbls. pizza sauce (mine is 4 carbs for 1/4 cup, 1 fat gram and 30 cal. so, actually less than regular ketchup which is allowable)
1 egg
dash oregano and garlic salt

Whip up the cottage cheese, sauce, egg and spices in the blender till fine.

Place 1/2 the hamburger mixture in the bottom of a ceramic crock (I have pasta crocks that are ovals that worked perfect!)

Top with 1/2 mixure then repeat.

Bake at 375 for 30-35 minutes. I stirred mine a bit at 20 minutes so it wasn't too "eggy". Anyways, super filling and great! The cottage cheese definitely takes on a cheesy flavor.

aleriaaa 11-07-2009 11:06 AM

Stillman Support Group message 1386 8/22/01

1lb lean coarse-ground beef, all visible fat removed before grinding
1 Tbsp raw onion or onion flakes
2 Tbsp water
2 Tbsp chili sauce
1 tsp chili powder
Combine all the ingredients (but only 1 Tbsp chili sauce) thoroughly
with meat, mixing gently in a bowl.
Form into 4 patties. Spread the other tbsp of chili sauce in no-stick
pan. Brown patties about 6 minutes on each side, depending on how
well-done you like your burgers.
Serve wityh a little more chili sauce if desired.
Makes 4 servings (250 cals per serving)

aleriaaa 11-07-2009 11:06 AM

Spices & Seeds--legal on Stillman QWL diet
Spices & Seeds--legal on Stillman QWL diet
Submitted by Aquaciser Glinda
From Stillman Quick Weight Loss Diet Cookbook
--page copied by a friend of a friend at her local library

Allspice, Basil, Bay Leaves, Cayenne, (Red Pepper), Celery Salt, Chili, Cloves, Curry, Dill, Garlic, Marjoram, Mint, Mustard, Onion, Oregano, Paprika, Parsley, Pepper, Rosemary, Sage, Salt, Savory, Tarragon, Thyme, Turmeric

Basil, Bay Leaves, Cayenne, Celery Salt, Chervil, Coriander, Curry, Garlic, Ginger, Marjoram, Mint, Mustard, Onion, Oregano, Paprika, Parsley, Pepper, Poultry Seasoning, Rosemary, Saffron, Salt, Sage, Savory, Tarragon, Thyme

Allspice, Bay Leaves, Cayenne, Celery Salt, Celery Seed, Chervil, Curry, Dill, Fennel, Garlic, Mace, Marjoram, Mint, Onion, Paprika, Parsley, Pepper, Rosemary, Sage, Salt, Savory, Thyme

Bay Leaves, Cayenne, Celery Salt, Chervil, Coriander, Dill, Garlic, Onion, Oregano, Paprika, Parsley, Pepper, Sage, Salt, Tarragon, Thyme

This is straight from the book, too, and legal for Stillman QWL diet:

"Also useful in many recipes for a large variety of foods, to add flavor and texture: Caraway Seeds--Poppy Seeds, Sesame Seeds"

LadonnaD 11-07-2009 11:07 AM

Thank you, thank you, thank you!!!!! I really appreciate this!!

aleriaaa 11-07-2009 11:08 AM

Dressing--all purpose cottage cheese based
Dressing--all purpose cottage cheese based
Created by Aquaciser Glinda

I concocted a legal Stillman dressing for egg salad this morning out of.

cottage cheese (puree in blender or food processor)
a dash of vinegar
dehydrated minced onion
caraway seeds
toasted sesame seeds (lightly toast them in a dry skillet just until starting to turn light golden or until you can smell the aroma)
a little dill weed
just a teeny bit of artificial sweetener--I might have needed it because I used too much vinegar. I used a tablespoon of vinegar to about 1/2 cup plus a heaping tablespoon of cottage cheese. so maybe you could omit the vinegar altogether, or use just a teeny bit vinegar at a time and adjust it to taste.

I let it sit about 10 minutes or so for the onion to soften. And it got a little thicker--almost a thicker mayo consistency and perfect for my egg salad.

Glinda's comment: I think you could use the pureed cottage cheese and add different spices and amounts of spices according to your own preferences and make sauces and dressings for fish and other dishes, too.

aleriaaa 11-07-2009 11:08 AM

Chicken or Pork Gelatin Entree
Chicken or Pork Gelatin Entree
Created by Aquaciser Glinda

Note: Knox brand unflavored gelatin has no fat and no carbs, so I don't see any problem with being Stillman legal at all. When I bake chicken, I cover the baking dish with aluminum foil and wind up with some great juices which I save. Stock from Classy Lady's Stewed Chicken works very well. I also save the stock from slow cooked pork roast. Chill the stock and then skim off any fat before using.

1 packet of Knox Unflavored Gelatin
2 cups chicken or pork stock
1/4 teaspoon dry rubbed sage
1/2 teaspoon parsley flakes
at least one cup diced chicken or pork

In a saucepan, sprinkle one packet of gelatin over 1/2 cup stock. Heat and stir until dissolved. Add remaining stock and seasonings. Chill mixture until partially set and then add the diced meat, distributing it evenly through the gelatin. Return to fridge until completely set.

You could vary the seasonings in this to your own liking.

aleriaaa 11-07-2009 11:09 AM

Baked Chicken Parmesan
Baked Chicken Parmesan
From QWL Diet Cookbook p. 86

1 broiler chicken (about 2½ pounds), cut up
½ teaspoon sage
1 cup chicken broth
salt to taste
Pepper, to taste
Grated Italian Parmesan cheese

Wash and skin chicken parts, removing all possile fat.
Season both sides sparingly with salt and pepper. Place
parts in shallow casserole or baking pan, and sprinkle
with sage. Brush liberally with broth, tops and bottoms.
Sprinkle a little cheese lightly over tops. Bake 1 hour
or less depending on size, until chiken is brown and
cooked through. Brush with more broth occasionally
while baking. Makes 4 servings (260 calories per serving).

aleriaaa 11-07-2009 11:10 AM

Broiler Barbecued Chicken
Broiler Barbecued Chicken
From QWL Diet Cookbook p. 84

Note: QWL dieters don't eat skin

1 Broiler- fryer chicken (about 3 pounds)
¼ cup tomato juice
¾ cup chicken bouillon
1 TBS wine vinagar
1 tsp prepared mustard
2 TBS minced raw onion or onion flakes
1 tsp Worchestershire sauce
Pepper sauce, 2 dashes
½ tsp salt
1/8 tsp pepper
1/8 tsp paprika
up to 1 tsp Splenda©

On rack in preheated broiler pan, place chicken
pieces skin side down. In a bowl, combine all
other ingredients, and mix well. Brush the marinade
liberally over the chicken. Broil about 8 inches
from heat 20 minutes, brushing often with sauce.
Turn over, brush well and frequently while broiling
20 minutes or mor, or until chicken is well browned
and tender (don't let dry out). May also be broiled
on outdoor barbecue, over low fire. Makes 4 servings
(290 calories per QWL serving)

aleriaaa 11-07-2009 11:10 AM

Cottage Cheese Pudding
Cottage Cheese Pudding
From QWL Diet Cookbook p. 153

2 cups cottage cheese. small curd, low/ non fat
3 eggs, well beaten
½ tsp vanilla
½ tsp orange extract
Splenda to equal 2 TBS
¼ tsp cinnamon
1/8 tsp salt

Combine all the ingredients gently, and spread
in a shallow, non stick baking dish. Sprinkle
top with a little nutmeg. Bake in 325° oven
(preheated)for about ¾ of an hour (tested by
inserting knife in pudding, done when knife is clean).
Makes 8 servings (90 calories per serving)

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