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Recipes
Chocolate/Cherry Protein drink 2 scoops chocolate protein powder Cinnamon shake 1 scoop of vanilla protein powder Italian Crustless Quiche Spray skillet with Pam 1 chopped onion 1 cup sliced fresh mushrooms 1 (10) oz package frozen chopped spinach thawed and squeezed dry. 1 carton egg beaters 1(7)oz package of mozzarella cheese with sun-dried tomatoes and basil( they have it at walmart and bi-lo) 1(5)oz package 2% shredded parmesan cheese 1/4 teaspoon salt 1/4 teaspoon pepper Preheat oven to 350 Lightly spray a 9x13x2 inch baking dish or pan In large skillet heat with the spray, over medium heat, add the onions and mushrooms, cook 10 minutes. Spoon into a large bowl. Add spinach, stirring to combine Stir in egg beaters, shredded mozzarella and parmesan cheese, salt , pepper, pour into baking dish or pan. Bake 25-28 minutes or until lightly browned. It is delicious!!!!!! And can be frozen No Bake Peanut Butter Cookies 1 cup peanut butter 1 1/3 cups baking sugar replacement (recommended: Splenda) 1 egg 1 teaspoon vanilla extract Preheat the oven to 350 degrees F. Grease a large baking sheet. In a mixing bowl, combine the peanut butter, 1 cup sugar replacement, The egg, and vanilla, and stir well with a spoon. Roll the dough into Balls the size of walnuts. Place the balls on the prepared baking Sheet. With a fork, dipped in sugar replacement to prevent sticking, Press a crisscross design on each cookie. Bake for 12 minutes, remove From the oven, and sprinkle the cookies with some of the remaining Sugar replacement. Cool slightly before removing from pan. Recipe Summary Difficulty: Easy Prep Time: 15 minutes Cook Time: 12 minutes Yield: 18 cookies Slow Cooker Chicken This tasty recipe is quick to throw together before work. It cooks during the day becoming a moist, satisfying supper. Left-overs are great for lunch. The nutrient rich tomatoes supply 15% of the daily values for Vitamins A and C. Prep time: 8 Minutes Cook time: 7-9 Hours Servings: 6 Approximate cost per serving: $1.75 Ingredients: In a 4-quart or larger slow cooker, combine the tomatoes, mushrooms, carrots, wine, Italian seasoning, crushed red pepper, salt and pepper. Add the chicken pieces tossing to coat. Layer the frozen squash atop the chicken-tomato mixture. Cover and cook on low for 7-9 hours or until the chicken and vegetables are tender. Serve chicken with the sauce. (To shorten cooking time cook on high 4-5 hours.) *Boneless-skinless chicken may be substituted. If using boneless-skinless chicken place it in the crock pot frozen. This will prevent over cooking. Orange Fluff 1 big can of crushed pineapple (drained) 2 cans mandarin Oranges 1 regular (not big) size cool whip (fat free or light) 1 big size container of fat free Cottage cheese (or low fat) 2 small boxes of sugar free orange jello Mix'em up. You can add a little jar of maraschino cherries chopped if you want. You can get creative and add stuff to it. Like maybe vanilla protein powder???? Pumpkin-Cream Cheese Pie Ingredients: 16 ounces cream cheese -- softened 5 tsp pumpkin pie spice 6 Eggs or Eggbeaters Preheat oven to 350 degrees F. In large mixing bowl beat cheese until creamy. Add spice and Splenda. Add eggs, one at a time, beating well after each addition. Add pumpkin and vanilla. Spray 13"x9" GLASS baking dish with non-stick cooking spray. Pour into baking dish. Bake in 350 oven for 50-60 minutes or until knife comes out clean. Chill at least three hours. Peanut Butter Brownie Bars LOWCARBFRIENDS.com Ingredients: Brownie part: 2 sticks butter 2 cups Splenda 2 teaspoons vanilla 4 eggs 3/4 cup unsweetened Cocoa 1 cup soy flour -- or atkins Bake mix 1/2 teaspoon baking Powder 1/4 teaspoon salt Fudge topping: 2 tablespoons butter 8 ounces cream cheese 1 cup heavy cream 1/2 teaspoon vanilla 1/2 cup Splenda 1/2 cup natural peanut Butter Brownie: Heat oven to 350 degrees, grease 13X9 inch pan. Melt butter in microwave. Stir in Splenda and vanilla. Add eggs one at a time, stirring well after each one. Add cocoa, beat until well blended. Add soy flour, baking powder and salt. Spread into pan and bake about 20-25 minutes. Topping: melt butter in saucepan. Add cream and cream cheese, whisking. Christmas Cookies Ingredients: Preheat oven to 350°F. Cream softened butter, shortening and 1/2 cup Splenda. Add egg and mix. (If you're using the optional food color for added drama, add a few drops now and mix thoroughly.) Add drink mix, vanilla whey protein powder, oat flour and baking powder and mix till blended. Refrigerate 1/2 hour. Put 1/3 cup Splenda in a small bowl. Roll dough into small balls and roll each lightly in Splenda. Bake at 350°F for 5-7 minutes, being careful to watch so they don't burn. Makes 5 dozen cookies. 1 carb per cookie. Pumpkin Cheesecake Pie 12 oz. Cream cheese, softened 1. Mix cream cheese, Splenda and pumpkin pie spice on medium speed. Stir in pumpkin. 2. Add eggs and mix until blended. Pour into pie pan and sprinkle pecans on top. Can also be poured over a locarb crust, a layer of pecans, or any "base" you choose. 3. Bake at 350 F for 40 minutes. Cool. Refrigerate for 3 hours or overnight. Peanut Butter Pie 1-8 oz light cream cheese Cream together and mix well; Pour into graham cracker pie crust Peanut Butter Cookies 1 egg Mix together and drop by spoonfuls onto baking sheet. Press with fork. Applesauce Cake 3 c. Flour (or you may use which ever flour subsitute you currently use to avoid added carbs) Mix all ingredients together and beat for 6 min. (at med. Speed) Pour into a greased and floured tube pan. Bake at 350 degrees for 1 hour and 10 min. Turn out onto serving platter. Topping: Combine in small saucepan and cook until it boils; spoon over warm cake. Red Velvet Cake 1 1/2 C vegetable oil Frosting: Chocolate Drizzle: Preheat oven to 350° F. Blend Together first 6 ingredients. Then add remaining cake ingredients. Mix with electric mixer until smooth. Divide equally between two 9 inch cake pans that have been coated with cooking spray. Bake for 30-40 minutes until the center of the cake springs back or tests dry. Beat frosting ingredients together until smooth. Coat one cake layer with 1/3 of the frosting, then put on the second layer and frost the sides and top. Prepare chocolate drizzle: Melt 1 oz. semi-sweet chocolate in a small cup in the microwave. Add a tablespoon of hot cream until thin enough to drizzle over the cake with a spoon. Total Carbs 133.50 Diabetic Carrot Cake Ingredients: In a large bowl, mix the egg whites, yogurt, oil, applesauce, brown sugar, and vanilla. On a sheet of waxed paper, sift together the flour, baking powder, baking soda, cinnamon, and nutmeg. Gradually add to egg-applesauce mixture, stir mixture well. Add the carrots. Drain and set aside the juice from the pineapple. Stir the drained pineapple and raisins into the cake mixture. Fold the batter into the prepared pan. Bake for 40 to 45 minutes, until a tester you insert in the center comes out clean. Cool in the pan on a wire rack for 10 minutes. Slide a thin knife around the edges and center of the cake to loosen it from the pan. Invert onto a rack to cool. Per serving (cake only): 103 calories (20% calories from fat), 3 g protein, 2 g total fat (0.2 g saturated fat), 19 g carbohydrate, 1 g dietary fiber Cream Cheese Frosting Sugar Free 1 (4 ounce) sugar free pudding mix Peanut Butter Fudge PROTEIN 1 stick of butter Melt the butter and peanut butter in the microwave on high for 2 minutes. Stir. Microwave for another 1 min. Remove and stir in the cream cheese until completely dissolved. Stir in the Splenda and then stir in the Designer Whey Powder. Grease a 6 1/2 inch square container (I used a 1 quart corning ware cassarole dish. Line with wax paper. Pour in the dish. Put in the refrigerater until cool. To speed up this process place in the freezer until cool. Cut it into 20 - 1 inch square pieces. PUMPKIN-CREAM CHEESE PIE Ingredients: 16 ounces cream cheese -- softened 5 tsp pumpkin pie spice 6 Eggs or Eggbeaters Preheat oven to 350 degrees F. In large mixing bowl beat cheese until creamy. Add spice and Splenda. Add eggs, one at a time, beating well after each addition. Add pumpkin and vanilla. Spray 13"x9" GLASS baking dish with non-stick cooking spray. Pour into baking dish. Bake in 350 oven for 50-60 minutes or until knife comes out clean. chill at least three hours. Peanut Butter Brownie Bars LOWCARBFRIENDS.com Ingredients: Brownie part: Brownie: Heat oven to 350 degrees, grease 13X9 inch pan. Melt butter in microwave. Stir in splenda and vanilla. Add eggs one at a time, stirring well after each one. Add cocoa, beat until well blended. Add soy flour, baking powder and salt. Spread into pan and bake about 20-25 minutes. Topping: melt butter in saucepan. add cream and cream cheese, whisking. NOTES: Counts for natural peanut butter not included in totals. Ruby Red Chiller A refreshing start to any breakfast or lunch! Ingredients: Directions: Servings: Comments: True Lemon® PORK CHOPS Ingredients: Directions: Servings: 4 Recipe by: Spicy Peanut Sauce A great dip for grilled pork or chicken, or thinned out as a salad dressing or over pasta! Ingredients: Directions: Servings: 2 Recipe by: True Lemon® MINI-CHEESECAKES Ingredients: Directions: ALMOST FRIED True Lemon® CHICKEN Ingredients: Directions: In a wide, shallow dish, combine bread crumbs, salt and pepper and blend well. Remove chicken pieces from egg mixture and press into bread crumbs; coating all sides with crumbs. Place chicken on a clean platter, cover and refrigerate for 1 hour. Place chicken pieces in a single layer in a prepared baking dish and bake for 15 minutes. Carefully turn chicken pieces and bake for an additional 10 minutes or until cooked through and golden. Arrange chicken on a heated serving platter. Drizzle pieces with remaining lemon juice. Servings: 4 Hawaiian Kabobs The marinade is the key to these chicken kabobs. For best results marinate chicken in the refrigerator for 1 hour prior to cooking. The recipe calls for pineapple chunks canned in their own juice. This brings natural sugar to the recipe. Many WLS patients report a moderate tolerance for sugar when included in a high- protein recipe. A single serving of this recipe has 9 grams sugar. The kabobs may be served with hot cooked rice but many WLS patients report discomfort from eating rice. Ingredients: 1 1/2 pounds boneless, skinless chicken breasts cut into 1-inch chunks 1 (15.25 ounce) can pineapple chunks in their own juice (unsweetened), drained, reserve juice 1/2 cup low-sodium soy sauce 1 tablespoon vegetable oil 1 teaspoon garlic powder 2 teaspoons ground ginger 1 teaspoon dry mustard 1/4 teaspoon freshly ground black pepper 1 large bell pepper (red or green) cut into 1-inch pieces 12 medium button mushrooms 18 cherry tomatoes 12 bamboo skewers Hot steamed rice (optional) Directions: In a large bowl whisk together 1/2 cup pineapple juice, soy sauce, vegetable oil, garlic powder, ginger, dry mustard and black pepper. Add chicken chunks to sauce and toss to coat. Cover and refrigerate 1 hour. Soak bamboo skewers in water while chicken marinates. This prevents burning. Prepare grill or broiler by pre-heating to high. Remove chicken from marinade. Add remaining pineapple juice to marinade Pour marinade into a small saucepan and heat over medium heat to a slow simmer. Simmer 10 minutes. While the marinade simmers alternate chicken, pineapple, bell pepper, mushrooms and tomatoes on skewers. Grill kabobs over hot coals or under broiler for 20 minutes until chicken is done. Baste with marinade throughout cooking. Hawaiian Pork Skillet Serves 4. Use a lean cut of pork making sure to remove the fat prior to cooking. The spice of the garlic and ginger combine wonderfully with the sweetness of the pineapple. Leftovers are wonderful and satisfying. Ingredients: Steamed rice (optional) Directions: Heat oil in a large skillet over medium heat. Add garlic and ginger and sauté one minute. Add pork with soy sauce-pineapple juice mixture and cook, stirring frequently, until almost cooked through. To pork mixture add pineapple chunks, green onions, red pepper, and black pepper. Cook until vegetables are tender and sauce thickens. Serve with hot steamed rice (optional). A WLS portion is 4 ounces meat with vegetables. Nutritional Score: 206 calories; 24 grams protein; 7.25 grams fat; 10.5 grams carbohydrate (without rice) and 8 grams sugar. Pineapple Dip 1 (8oz) package nonfat cream cheese, softened 2 (8oz) cartons vanilla low fat yogurt 1 teaspoon lemon juice ½ grated orange rind 1 (8oz) can of unsweetened crushed pineapple, drained Beat cream cheese at medium speed with electric mixer until light and fluffy. Add yogurt, lemon juice, and orange rind. Beat until smooth. Stir in pineapple. Cover and chill thoroughly. Blueberry muffins 1½ c. all purpose flour 2 tsp. baking powder ½ tsp salt ½ tsp vanilla ½ c. egg substitute 2 tbsp. oil 1 c. frozen blueberries, thawed, juice reserved 3 tbsp. skim milk, hot 10 packets sugar substitutePreheat oven to 400 degrees F. Place flour, baking powder, and salt in a medium mixing bowl and blend. In a separate mixing bowl, blend egg substitute, ½ cup milk, oil, vanilla, and ½ cup reserved blueberry juice. Stir into flour mixture along with blueberries. Fill paper lined muffin cups two-thirds full with batter. Bake 20-25 minutes. Remove from oven and prick muffin tops in center with a fork. Using a pastry brush, glaze tops of muffins with hot milk. Roll muffin tops in bowl of sugar substitute. Makes 12 muffins. Zesty Lemon Garlic Egg Salad 6 large eggs, hard-boiled, peeled and chopped ½ Tsp. celery seed 1 tsp. salt 1 clove fresh garlic, minced 1 tsp. fresh dill, chopped fine 1 tsp. fresh lemon juice 1 tsp. cracked black pepper ½ c. mayonnaise ¼ cup sour cream Place all ingredients into a large mixing bowl. Mix well. Chill and serve. Orange Dessert 2 boxes orange sugar free Jell-O (.3 oz. each) 2 ½ cups mandarin oranges (rinsed) 4 cups boiling water 1 gallon sugar free vanilla ice cream Dissolve Jell-O in boiling water. Scoop ice cream in and stir until melted. Add oranges. Pour into large serving dish/bowl and refrigerate. You can use peach Jell-O with peaches, too. Egg Custard for 2 1 egg 1 egg yolk ½ cup cram mixed with ½ cup water 3 tbsp. sugar substitute (or enough to your taste) 1 tsp. vanilla extract 1/8 tsp. salt 1/8 tsp. ground nutmeg Lightly beat the egg and yolk. Add cream; add sugar, vanilla and salt. Pour into two ungreased 6 ounce custard cups. Sprinkle with nutmeg. Set in a pan containing ½ to 1 inch of hot water. Bake at 350 for 35 minutes or until set. Spiced Grape and Yogurt Salad ¼ cup low fat vanilla yogurt 1/8 tsp. ground cinnamon 1/8 tsp. ground cardamom 1 cup red seedless grapes 1 cup green seedless grapes Combine first 3 ingredients. Fold in the grapes and chill. Makes 4 servings. Salsa Soup 1 1/3 cup broth 2/3 cup salsa 2/3 cup plain yogurt Blend in blender. Serve cold. Makes 2 servings. Pumpkin Mousse 1 box sugar free instant vanilla pudding Prepare pudding as directed on package, using the 2 cups skim milk. Add remaining ingredients and fold in with spoon. Sprinkle cinnamon and a small dollop of cool whip if desired. Makes 6 – ½ cup servings.
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