Tara K.

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1 lb. of lean ground turkey (lean ground beef works too)

1 small zucchini, chopped

1 small yellow squash, chopped

1 small yellow onion, chopped

1 can of tomatoes and chiles (I use Ro-Tel)

1 can fat free refried beans

1 to 1 ½ cups Mexican Blend Cheese (I usually use 2%)

1 tablespoon minced garlic
Extra Virgin Olive Oil

Salt, pepper, and other desired seasonings (I usually put a dash of Adobo brand seasoning in mine)

1 packet of taco seasoning

Sour cream (or greek yogurt) and salsa for topping

 

Directions:

 

1. Brown ground turkey, drain, set aside in a bowl
2. Sautee veggies in EVOO and garlic until tender, combine with ground turkey
3. Add taco seasoning and mix well
4. Add tomatoes and chiles to turkey/veggie mixture and stir well
5. Pour that mixture into a small casserole dish
6. Spread a layer of fat free refried beans on top of the meat mixture
7. Spread a layer of cheese on top of the beans
8. Bake in a 350 oven for 30 minutes
9. Allow to cool on a rack at least 15 minutes before serving or slices will not hold together (or eat piping hot if you don’t care!)
10. Top with salsa, sour cream/greek yogurt

OTTER BARS



Dry ingredients: (Mix in big bowl)
2 cups quick oats
1 cup Fiber Cereal (twig type)
4 scoops vanilla Whey Protein (I used Pure Protein this time)
1/4 cups toasted coconut (toasted in oven)
1/4 cup slivered almonds (toasted too with some butter extract and a little salt)
1/4 c. toasted soy nuts (ditto)
3 tbsp Sugar Free Mini Chocolate Chips (check Netrition.com)
1/2 cup raisins
2/3 c. nonfat dry milk powder
1/2 cup Splenda for cooking
dash of salt
2 tbsp cinnamon
---------------------
Wet ingredients:
1/3 cup NSA Applesauce
3 egg whites (I used 3/4 cup egg whites in carton)
1/3 cup coconut flavored DaVinci (or any yummy flavor)

Heat oven to 350 degrees

Mix all dry ingredients together

Mix wet ingredients thoroughly in second bowl

Pour wet into dry and mix thoroughly.

Spray 9x9' casserole with Pam. Spoon in mixture evenly.

Sprinkle top with a little cinnamon/Splenda.

Cook 15 minutes or until knife comes out clean. Unbelievably tasty and fudgy when served a little warm!

Yields 15 bars (as below):

Cals: 142
Fat: 3.7
Carbs: 19
Protein: 11.5
Fiber: 4g

Protein Hot Chai Mix

 

6 scoops vanilla protein powder

1.5 cups non-fat powdered milk

3/4 cup instant unsweet tea mix

3/4 cup Splenda

1T. chai spice mix (or use half cinnamon and half ground ginger)

1t. ground cloves

1t. cardamon (original recipe calls for this, but I don't have any, so skipped it)

 

Mix all dry ingredients in bowl until well blended.  Add 1/2 cup of mixture to mug and add either splash of cold milk or water -- stir to create smooth paste (so you don't get lumpy protein powder).  Add 8oz hot water and mix well.  You can top with Light Redi Whip and a sprinkle of chai spice or drink it naked.

Pancake recipe:

2 tbsp whole wheat flour
1/4 cup egg beaters
1/4 cup 0% fat greek yogurt
2 packets Splenda
dash of cinnamon

Insides/extras:
1 oz melty white cheese (mozz, farmers, swiss)<-- I need the fat so use full fat, less cals if you use redfat
1 serving lean deli ham or turkey (or half of each)

Heat the meat in a pan and set aside.

Blend flour, eggs and yogurt in your bullet.

Make 4 pancakes in cooking spray... about 4 inches in diameter. Sandwich a slice of cheese and half the ham between two pancakes (makes two sammiches). Drown it in Walden Farms zero cal syrup. Oh My Nommin' Gah! You could also eat one, then put the other in the fridge and nuke it for a breakfast sammich!

Whole recipe (at a year out I can eat it all, plus sausage!)

Cals: 265
Fat: 9.8g
Carbs: 12.3
Protein: 29.4 g
Fiber  1.7g

Blend up these things in the food processor:

one package of reduced fat cream cheese
one bunch of cilantro
three whole garlic cloves
two tablespoons cottage cheese
juice of one lime
salt
cumin
about a quarter cup of salsa verde
some celery seed
couple twists ground pepper

Ingredients:
4 cups chicken broth
2 tablespoons green onions (chopped) - I skipped these
1/8 teaspoon ground ginger
¼ teaspoon salt
1 ½ tablespoons cornstarch
4 eggs 
Lite Soy Sauce

Step 1: Reserve ¾ cup of the chicken broth (it will later be mixed with the cornstarch). Pour the rest of the broth into a sauce pan.
Step 2: Stir in ginger, salt, and green onions (I skipped the green onions) and a splash of lite soy sauce. Bring to a boil. While bring to a boil combine the corn starch with the reserve chicken broth and mix well. Set aside.
Step 3: In a bowl whisk eggs with a fork.  I added extra egg white to up the protein.
Step 4: Slowly drizzle the egg a little at a time with a fork into the boiling broth. The egg will cook right away. Stir immediately and in only one direction.
Step 5: Pour the cornstarch mixture into the broth and stir until its mixed well

Meat Crust Pizza (PK’s recipe)
1 lb of ground beef extra lean
Pizza Sauce
Light Mozz cheese 
Any other pizza toppings you enjoy 
20 All Wheat Crackers Crushed (I use Stone Ground Crackers)
2 eggs 

Directions:   Mix the ground beef, eggs and crushed crackers together and press into a cookie sheet. Bake at 350 for 10-15 mins until brown. Then top like a regular pizza and cook an addition 10-15 mins.

We top with different things, here are some family favorites -

turkey pepperoni
onions
bell pepper slices
tomatoes 
sliced olives
ham
mushrooms

Crockpot version:

1 bag lentils (sorry I don't know how much they were.  Those slim bags they sell in the store)
1/2 red onion chopped
1/2 c. shredded carrots
4 large button mushrooms, chopped
garlic
extra virgin olive oil
1 tbsp curry powder
Optional 1 tsp red pepper flakes
1 small can chicken broth
about 2 cups water

Directions:

1.  Sautee onions, carrots, and mushrooms in olive oil and garlic until tender.  Add to crock pot.

2.  Add lentils to crockpot and cover with chicken broth, water, curry powder, and red pepper flakes if you choose to add them.  Set on low and simmer for about 4-6 hours.

I ate them with a little brown rice (don't eat rice much but when I do it is SO worth it) but they are fine as a stand alone soup).

SHARI and SIG OT's Man-Oh-MANICOTTI!

Start with a pretty basic post RNY pancake recipe:

EGG CREPES: 3 egg whites and one whole egg  (we were out of Egg Beaters) 1/2 cup fat-free ricotta  4 tbsp whole wheat flour A small amount - two tablespoons tops - of skim milk, to thin it out (you could use water) 1/2 tsp kosher salt FILLING:  Whatever was left of the ricotta - 1 1/2 cups 1/2 package frozen chopped spinach - squeezed dry, dry, dry 6 ounces Perdue chicken (Italian flavor), chopped very fine (processor's good) A couple of tablespoons Parmesan cheese 1/4 cup 2% mozzerella sauteed minced onion & garlic and oregano ALSO: 1.5 cups marinara sauce 2/3 cup 2% mozzarella _______________________________________________ Use a saute pan and make 7 very thin pancakes..stack on paper towels to absorb excess moisture as they finish. Pour 1/2 cup marinara in the bottom of a small casserole dish (9x12"). Put a good sized blob of filling on each "pancake" and roll, place into casserole.   Top with more marinara & 2/3 cup 2% mozzerella Bake @ 350 degrees for 20-30 minutes until golden brown & delicious.  * Note: egg crepes will not absorb sauce like pasta does, so you may wish to serve with additional sauce on the side.

NUTRITION PER SERVING-- Each serving is 2 "manicotti" rolls--

135 calories
4.5 g fat
7 carbs
1.5g fiber
16g protein

Try THAT with your everyday pasta! 

TASTY CHEATER MOZZ STICKS!

3 light mozzarella sticks (I used Trader Joe's-- try freezing them first!)
1/4 cup crushed fiber twig cereal (I used Wegmans, but Fiber One's good)
1/8 cup egg beaters (pour a bit more, but this is what'll stick)
1/3 cup pizza sauce (I used Ragu pizza quick)
italian spices-- garlic powder,oregano, etc.

1) Preheat oven to 375 degrees
2) Cut mozz sticks in half
3) Put fiber cereal and spices in bullet and blend until fine
4) Dip cheese pieces in eggs, then cereal mix... do this twice to cover the sticks
5) Spray cookie sheet with PAM. Put on cookie sheet and spray tops lightly
6) Pop pizza sauce in microwave and heat 1 minute
7) Put sticks in oven-- watch 'em, and remove when they start to ooze--  5-10 minutes. 

Seriously, as delicious as the real deal...but hey-- check the figures! 

YIELD 6 PIECES! (Includes pizza sauce!)

Cals: 240
Fat: 8g
Carbs: 17.7
Fiber: 8
Protein: 23.2