Friday, July 4, 2014

Smoky Chicken Saute (C1)

Recipe Author: Brittany Simpson




Chicken
Onion powder
Garlic powder
NuSalt (salt substitute)
Pepper
Smoked Paprika
Spinach
Mushrooms
1 Tbsp fat free cream cheese
1 tsp Parmesan Cheese

Season your chicken with the spices, garlic powder, nusalt, pepper, & smoked paprika. Cook on your stovetop with the spinach and mushrooms; then mix in the cream cheese and sprinkle the parmesan on top.


Sunday, June 29, 2014

Guide To Storing Fruits and Vegetables


What a great roundup post on TheKitchn's website on storing fruits and vegetables! Be sure to check it out!



Saturday, April 5, 2014

Creamy Carrot Hummus (C3)

Recipe Author: Simmie Sinow



While traditionally, hummus is made with chickpeas, this is a great alternative for those that don't want a starchy dip or for those (like me) who don't like chickpeas.

This is the full recipe. I made half of this and it was more than enough to be a good evening snack option.

4 cups mashed carrots
1/4 cup tahini (make sure there's no sugar in it)
1/4 cup lime juice
2 garlic cloves, minced or 2 tsp granulated garlic
1 1/2 tsp salt
1/4 tsp cayenne pepper
2 tsp ground cumin

Mix all the above ingredients together well and enjoy either hot or cold.

Use veggies or strips of pita for dipping


Notes:

  • 4 cups of mashed carrots is approximately 12 cups of raw carrots sliced/diced.
  • In place of the cayenne pepper, you can use any hot spice -- cracked red peppers would work; I used Tony Cachere's herb blend, which has a slight "bite" to it, but since this only calls for 1/4 tsp of the cayenne, most likely you won't even notice that bite.
  • This could also be made with a yam; keep in mind this would be a starch.
This is going to be my new Go To Snack in the evening after dinner in C3!!!




Friday, April 4, 2014

Shredded Crockpot Salsa Chicken (C1)

Recipe Author: Jennifer Borruso


8 boneless, skinless chicken breasts
2 cups salsa (watch for compliance)
1 packet taco seasoning (I usually make my own)
1/4 cup water

Put it in at 9 am, set to low for 6 -7 hours, shred and turn on warm.

Taco Soup (C3)

Recipe Author: Marsha Cassara Hoffman


1 pound ground beef or Turkey
1 envelope taco seasoning (check ingredients for sugar and high sodium)
1 can (11oz) whole kernel white corn,undrained
1 can (15 oz) pinto beans
1 can (15 oz) black beans
1 can (14 oz) diced tomatoes,undrained

Crushed tortilla chips, shredded cheese, whole wheat tortillas, warmed (all optional depending on cycle).  Watch the ingredients in the tortilla chips or make your own!

In cast iron skillet, cook meat over medium heat until no longer pink; drain. Stir in taco seasoning, corn, beans and tomatoes. Cover and simmer for 15 minutes or heated through, stirring occasionally.

Place tortilla chips in soup bowls; ladle soup over top. Sprinkle with cheese. Serve with tortillas. Yield 8 servings.

Stuffed Chocolate Drizzled Strawberries (C1)

Recipe Author: Mandy Connolly


Each strawberry is stuffed with:

  • 1 tsp of fat free cream cheese
  • 2 Tbsp Greek yogurt with a splash of vanilla


Scoop out your strawberries and fill!

You can melt 1 Tbsp sugar free dark chocolate and drizzle over the top if you want!

Italian Spaghetti Squash Casserole (C2)

Recipe Author: Rosalena Andrews


Spaghetti Squash
1 lb ground turkey, lean
Marinara sauce
Italian Seasoning
Mushrooms

To make the spaghetti squash:
In the oven: Poke holes in the spaghetti squash and bake at 375 for 1 hour.
In the microwave: Cut spaghetti squash in half, put plastic wrap over the open side of the spaghetti squash and place, face-down, on a dinner plate that has about 1/4" of water in it, then microwave for about 10 minutes.

After cooking is done, remove the seeds and shred the spaghetti squash with a fork.

To make the casserole:
Cook turkey meat with your favorite spices.

Spray the bottom of baking pan then layer with spaghetti, meat, sauce, and 1 can of mushrooms. Bake at 350 for 30 minutes.

Veggie Frittata (C1)

Recipe Author: Mandy Connolly

3 egg whites
1 egg with yolk
yellow pepper
onion
green onion
mushroom
fresh dill
tomato
1 tbsp fat free feta.

Saute the veggies (except tomato and dill) for a few minutes prior to adding to beaten eggs.

Then mix all together in a baking dish that's been sprayed with PAM-type spray.

Also, you can sprinkle very lightly with just bit of low fat parmesan about 1 tsp after baking for about 20 minutes at 325.

Friday, March 28, 2014

Cherry Noodle Kugel (C3)

Adapted from Morinu Website


Makes 16 servings

1 cup plain unsweetened soymilk (refrigerated variety)
4 (12.3 oz) packages Lite Tofu
1/2 cup lowfat Sour Cream
Sweetener equivalent to 2 1/2 cups Sugar
2 Tbsp pure vanilla extract
1 (9 oz) package No-Boil Whole Wheat or Brown Rice Lasagna Noodles
1 (21 oz) can no sugar added cherry pie filling (see note below)

Preheat oven to 350°. You will be using a 9” by 13” pan

Place tofu in food processor and blend. Add soy sour cream, soymilk, sugar replacement and vanilla and blend until smooth. Place a layer noodles on the bottom of pan, cover with pudding, top with a layer of noodles. a la regular lasagna, but ending with pudding on top. You will have a couple noodles left over. Bake uncovered for 45 minutes. Cool, Cover and refrigerate. For best results refrigerate overnight and serve well chilled.

*You may halve the ingredients and bake for 35 minutes in an 8 by 8 inch square-baking pan

NOTE:
If you can find cherry pie filling made with stevia or no sugar added, that would be optimal.  Or you can microwave or boil some cherries, removing the pitts once done, and then mash with a potato masher.

Sweet Potato Protein Smoothie (C3)

Recipe Author: Brittany Simpson


1/2 cup sweet potato, boiled, and cooled.
6 oz. plain nonfat Greek yogurt
Cinnamon
1 scoop vanilla protein powder
1 Tbsp sugar free butterscotch pudding mix
1/2 cup unsweetened almond milk
A handful of ice

Mix everything together in your blender and blend away! Then enjoy the heck out of this recipe!

Honey Garlic Meatball Sauce (C1)

Recipe Author: Stasi Blais L'Hirondelle

1/2 cup Walden Farms Honey BBQ Sauce
1/2 cup no sugar added ketchup
3 cloves crushed garlic
5-6 Tbsp water (add more if you like a thinner sauce)

Great meatball sauce! It can also be used as a marinade for chicken, etc.!


Greek Turkey Burgers (C1)

Recipe Author: Angie Ojeda-Kreiman 

1 package of ground chicken or ground turkey
1 package (6-9 oz) fresh baby spinach
1/2 cup chopped roasted tomatoes or sundried tomatoes
3 cloves of crushed garlic
1/2 cup chopped sweet onion
1/4 to 1/2 cup Fat Free feta cheese
Cracked pepper to taste

Spray frying pan with cooking spray.

Place ground chicken or turkey in a bowl and set the bowl aside.

In the pan, saute the spinach. When done, remove from the pan and put it in the bowl with the ground chicken or turkey.

Saute onion and garlic and add to the bowl with chicken and spinach (let the onion/garlic mixture cool before adding to the bowl).

Then add the roasted tomatoes and pepper. When mixed thoroughly, add the feta cheese.

Make small patties and saute in your frying pan!!!

These are good for saving to use as snacks for in between meals hunger!


Saturday, March 8, 2014

Deep Dish Pizza (C2)





Goodness, goodness, goodness -- such a wonderful dish and all within C2 limits!

The only thing to be cautious on is what toppings you use, make sure they are compliant for the cycle you're in. Do not use the olives or sausage given as choices in the recipe.


Maria Mind Body recipe for Deep Dish Pizza

Giveaways Announced!!!!


Giveaways have been completed!!!!

I've expanded the Blog Recipes Cookbook giveaway to be 2 instead of 1.

We also had a Facebook Group-only Giveaway for:
  • 2 DVDs: 10 Minute Target Toning
  • 1 DVD: 10 Minute Hot Body Boot Camp Workout

Winners are being notified via email today.

Congratulations everyone! We'll have more coming in the future!

Turkey Breakfast Sausage (C1)


These look so great and are easy to make! Plus, the secret to making them is so easy!!!


Note: Use olive oil for Cycle 1 or Cycle 2; if you use canola oil, they would be Cycle 3, as would coriander.

The Yummy Life website: Turkey Breakfast Sausage


Saturday, February 22, 2014

Simmie's Super Stewy Chicken Vegetable Soup (C1)

Recipe Author: Simmie Sinow

This is yet another modification for my thick Chicken Vegetable Soup (the first recipe on this blog is called Simmie's Stewy Chicken Vegetable Soup).  This is a family recipe passed down from my great grandmother to my grandmother, to my mother--and finally to me.  Each time I make it, I change something else!!! Great Gram used to make it in a soup pot on the stovetop, but mom and I have always liked making this in a crockpot.



Combine the following in a large crockpot:
28 oz can crushed tomatoes
4 cups chopped (small) cabbage (I got the shredded and diced the heck out of it)
1/2 of a 12 oz pkg broccoli slaw, chopped
4  7-oz cans of mushrooms, liquid included
4 carrots, cut up
1 large sweet onion, diced, then run through your food processor (I have a Ninja)
2 large bell peppers, diced (I use orange)
4 cups vegetable or chicken broth

I use the oregano/basil crushed tomatoes, so taste the broth before adding too many other spices! I use an all-purpose spice like Cavender's Greek Seasoning or some other italian seasonings.

Cook on high in your crockpot for about 2 hours before adding the chicken -- the carrots need that amount of time to soften up.

Then add:
3 chicken breasts, diced (I do not cook them before putting them in the soup--no need to)

Once the carrots have started to soften, add the chopped/diced chicken and cook on medium or low for another 1 1/2 to 2 hours.

This soup is REALLY thick, so for those of you that enjoy stewy soups, this one's for you!!!

I was going to add diced celery and some eggplant, but well, I ran out of room.  This would be a good vegetable soup without the chicken, for snacks and such as well.

The recipe I've used for a long time calls for 14 oz of broth and 2 cups of water, but with vegetable stock, it's not as strong, so I just used 4 cups of vegetable broth and no water.

For Vegetarians: Just omit the chicken and make sure to use vegetable stock. You can also put some cubed tofu into it for some protein.

This soup freezes really well and this recipe makes a lot.  It makes approximately 16 to 20 1-cup servings.


Wednesday, February 12, 2014

Giveaway

We are hosting a Giveaway for the readers of this blog!

While we firmly believe that you do not need to have cookbooks specific to this diet, we do understand the convenience of not needing to do searches for recipes that are compliant.

In the future, we do plan to offer for sale at a very minimal price ($3-$5)  pdf cookbooks with recipes from this blog, but they are not available yet.

We are, therefore, planning at least one Giveaway of Cookbook #1 which are all recipes from this blog through the end of November of last year, and which also contains a correct Grocery Shopoing List!

To enter, send an email with a subject of:  Blog Giveaway to 17DDGal@gmail.com

Please note that you MUST be willing to give us your mailing address, as this will be a hardcopy printout. You will have the choice of a spiral bound cookbook or 3-hole punched; with the 3-hole punched, you will need to purchase your own notebook.

Good luck everyone!

Saturday, February 8, 2014

Pork and Beef Chow Mein (C3)

Recipe Author: Simmie Sinow

This is a great crockpot recipe!

Serves 8

3/4 lb round steak, cubed
6 pork chops, cubed
6 cups water
1 large onion, chopped
3 ribs diced celery
1 can bean sprouts, drained
4 Tbsp low sodium soy sauce

Brown pork and steak. Remove and add to crockpot with other ingredients and mix well.

Cook on high for 3-4 hours or low for 6 hours.

Add soy sauce and thicken with cornstarch or arrowroot, if desired.

Serve over:

  • broccoli slaw that has been sauteed until soft
  • whole wheat chow mein noodles
  • whole wheat rice


Asian Marinade (C1)

Recipe Author: Simmie Sinow

1/2 + 1/4 tsp tsp grated ginger
1/2 tsp mashed garlic
2 tsp curry powder
1 pinch red pepper flakes
Equivalent to 1 pinch sugar
3/4 cup yogurt

Depending on how spicy you like your marinade, adjust the red pepper flakes accordingly!

Mix all ingredients together well, then put the item to be marinated in a ziploc bag along with the marinade for a few hours.  It is suggested that you turn the bag every 30 minutes or so to make sure all surfaces are coated with the marinade.

Indian Marinade (C1)

Recipe Author: Simmie Sinow

1/4 cup plain lowfat yogurt
1/4 tsp turmeric
1/4 tsp paprika
1/2 tsp ground cumin
1/2 tsp finely chopped parsley
1/4 tsp dried mint
Salt and pepper to taste

Combine all ingredients and mix well.

Put your items to be marinated inside a ziploc bag along with this marinade and let it sit in the refrigerator for 15 minutes minimum; overnight works good too!

Make sure all items to be marinated are coated with the mixture.  What I do if I'm making this for same-day use, is I check on it every 30 to 60 minutes (for a 2-hour marinade).

Homemade Jam or Jelly (C3)


1 1/3 cup strawberries
Agave Nectar or Stevia equivalent to 2 Tbsp raw honey
2 Tbsp chia seeds
1 Tbsp water

This can really be done using just about any fruit that you want to make into jelly or jam.

Mash your fruit with a fork or run through your blender.  If you mash them, they will be more like jam; using your blender, they will be more of a jelly.

Mix in the remaining ingredients well, put in an airtight container and refrigerate.



Cabbage with a Mustard Slant (C1)

Recipe Author: Simmie Sinow

Serves 4

5 cups shredded cabbage
1 cup thinly sliced onion
1 cup chopped tomatoes
1/4 cup chicken broth
1/2 Tbsp Dijon mustard
2 Tbsp chopped parsley
1/2 tsp italian seasoning
1/8 tsp black pepper

In a medium microwaveable bowl, combine cabbage, onion and tomatoes.  Alternatively, this could be prepared in a saute pan on your stovetop as well.

Combine remaining ingredients and pour over vegetables.

Microwave on high 8-10 minutes, stirring occasionally.

Creamy Broccoli and Carrots with a Bite (C3)

Recipe Author: Simmie Sinow 

Serves 4

2 cups broccoli florets
2 cups thinly sliced carrots
1/4 cup sliced green onion
1/2 cup chicken broth
1/2 tsp italian seasoning
1/4 tsp cayenne pepper (or some Frank's Hot Sauce!)
2 Tbsp lowfat yogurt

In a medium microwaveable dish, combine all ingredients except the yogurt. Cover and microwave on high 8-10 minutes, stirring after 4 minutes.

Garnish with lowfat yogurt and microwave 1 more minute

The reason this is C3 is because when yogurt is heated, the probiotics are destroyed -- so that places the yogurt into a milk category which is C3.

Apple Jack Pancakes (C3)

Adapted from Morinu website by Simmie Sinow


1 package Soft or Lite Firm tofu, drained
1/2 cup whole wheat flour
1 Tbsp olive oil
1 tsp cinnamon
1 tsp allspice
Agave Nectar equivalent to 2 Tbsp honey
2 egg whites
1 small apple, peeled, sliced very thin
Nonstick spray

Combine first 6 ingredients and beat with electric mixer on high until smooth, about 1 minute. In a separate bowl, beat egg whites until stiff but still shiny. Fold tofu/flour mixture into egg whites. Blend thoroughly. Lightly butter a non-stick frying pan and place several apple slices on bottom. Pour 1/2 cup batter over apples for each pancake. Fry covered. Brown both sides and serve hot with your favorite topping.


17 Day Diet Info:
The whole wheat flour for the entire recipe is 8 servings (1 starch is 1 Tbsp flour), so portion yourself accordingly.


Friday, February 7, 2014

Butternut Squash-Lentil Soup (C2)

Recipe Author: Simmie Sinow


This is probably the best soup I have had in a long time, if not ever! It's real easy to make and has a sweet flavor to it from both the butternut squash, the carrots, and the sweet onions.  It's a definite repeat recipe for me!

5-6 cups vegetable broth or stock, divided
3 cups cubed butternut squash (I just buy the packages, I don't like fighting with hard-shelled squash!)
1 cup lentils (pick out the "stones" and toss!) - I used red/orange lentils, but any will do
1 cup diced small celery
1 cup chopped or sliced thin carrots (no need to peel)
1 Tbsp Cavender's Greek seasoning -- or seasoning of your choice
1/2 Tbsp granulated garlic (or 2 crushed garlic cloves)

If you enjoy more garlic than "just a little," increase the amount of garlic. I put the garlic in after the stock has been added and put a layer of it so that it covers the mixture in the crockpot (a lot more than 1/2 Tbsp!!).

Combine all ingredients except the broth in your crockpot, then pour 4 of the 4-6 cups of stock over it, mix together well, then cover and "let 'er rip!"

After about 2 1/2 hours in the crockpot on the high setting, I check it and use a potato masher to mash the ingredients down (or use your immersion blender!) and add more stock if needed.

Then turn the heat down to low for another 3-4 hours.  Total time should be 4 hours on high or 6-8 hours on low.

Check periodically (as the mood strikes for me!) and continue to mash the ingredients with your potato masher or immersion blender (this probably isn't necessary, but the wonderful smell throughout the house gets me back into the kitchen to check on it!).

If you like your soup a little thinner than I do (I like mine pretty thick), just add more vegetable stock to it.

If you'd like it a bit creamier, you can add some fat free cream cheese or sour cream to it -- about 1/4 cup should be plenty!

ENJOY!!!

This soup is a great soup to freeze in portions.  This can also be done using yams or sweet potatoes.

Simplifying The 17 Day Diet


There's obviously more to the diet than this, but this pretty much tells you what each cycle's purpose is.

Something to remember and remind all of us, as this is not always some remember or even realize:

Cycle 1:
Cycle 1 foods only

Cycle 2:
Cycle 1 foods any day; add some Cycle 2 foods on your C2 days in addition to your C1 foods

Cycle 3:
Cycle 1 foods any day; Cycle 2 foods any day; make sure to add some C3 foods to this cycle's menus.
Portion control!!!  This means each serving is portion-controlled, but if you are hungry 30 minutes after eating, you can eat again....and again....and again!

SUMMARY:
Cycle 1: Detox and getting out of the cravings mode.
Cycle 2: Transition into eating more variety
Cycle 3: The ACTUAL DIET!

Thursday, February 6, 2014

Chipotle-Lime Marinade for Chicken (C1)

Recipe Author: Simmie Sinow

This recipe is good to marinade 2-3 chicken breasts.

1/2 cup olive oil
1/2 cup lime juice
4 cloves garlic, minced
2 Tbsp lime zest
2 Tbsp agave nectar
2 Tbsp ground cumin
2 Tbsp chipotle powder
1 tsp kosher salt
1/2 tsp black pepper

Combine all the ingredients and use as a marinade for your chicken breasts.  Place the marinade and chicken breasts in a large ziploc bag and marinate for 2-4 hours, turning the chicken every 30 minutes or so to thoroughly coat the chicken.

Bake or grill your chicken as you normally would.  With baked chicken, it is recommended 30 minutes at 350 degrees F.

NOTE:
It is recommended that you poke holes in the chicken breasts (with a fork or knife) before putting them in with the marinade, so that the flavors permeate the inside of the breasts.


Wednesday, February 5, 2014

Cream Cheese Pizza Crust (C1)




This is a great alternative to the cauliflower crust pizza! So much easier to make, lots less prep time, etc.

The only modification to the recipe is in Cycle 1, use fat free cream cheese. In Cycle 3, you can use reduced fat cream cheese.

For the full recipe and instructions: No Dough Cream Cheese Pizza Crust on Food.com's website.

Breakfast Lasagna (C3)




Serves 6

This sounds really good! I cannot wait to make it this week.  Please note that when you look at the full recipe, it states it makes 4 servings.  If you cut it into 4 servings, then it is then a Cycle 3 recipe due to the amount of cream cheese per serving.  Personally, I think 6 servings in an 8x8 pan is plenty big.

  1. You will be using 4 complete recipes of the Cream Cheese pancakes which are HERE.
  2. Do not use the sausage links called for (store bought links have added sugar and a host of other items you do not want to be consuming).  Instead, use the Turkey Breakfast Sausage recipe listed HERE. You can use the Breakfast Sausage recipe as patties or just cook it up as crumbles.
Also, on the calorie count for both the cream cheese pancakes and this recipe, disregard what the website lists, as her calorie counts are not accurate in the few recipes I've checked (she's high on the calories).

For the full recipe on I Breathe I'm Hungry website: Breakfast Lasagna

Beef Jerky (C3)




For those of you that enjoy your beef jerky, here's a way to make it yourself!!!

The juices are allowed in Cycle 1, as the per serving amount falls under the allowed 2 Tbsp limit for cooking.

TO MAKE THIS CYCLE 2 COMPLIANT:
Omit the coriander, it would be a Cycle 2 recipe. Coriander is the other end of the plant that cilantro comes from (and we all know cilantro is a C3 ingredient).

For the full recipe and instructions on how to make this: Beef Jerky by I Breathe I'm Hungry.


Buffalo Balls (C1)



So easy to make, and just a couple of changes from the recipe makes this Cycle 1 compliant!!!

Modifications:

  1. Use fat free cream cheese
  2. Use fat free bleu cheese crumbles (or you could use fat free mozzarella also)
  3. Instead of the butter, use olive oil

For the full recipe: Buffalo Balls by I Breathe I'm Hungry

Cream Cheese Pancakes (C1)


Makes 6 pancakes; 1 serving is 3 pancakes (or half the recipe) on the 17 Day Diet.

This is a great recipe!  It puts together quick, all you need is your Ninja or Magic Bullet and you're done.

To make it even better, a very small number of ingredients: cream cheese, eggs, sweetener, and cinnamon.

Make sure you use fat free cream cheese in Cycles 1 and 2 for this recipe.


For the full recipe: Cream Cheese Pancakes on I Breathe I'm Hungry website.

Tuesday, February 4, 2014

Asparagus Quiche with Spaghetti Squash Crust (C2)




What a wonderful idea for one of my favorite foods!

This recipe on Tasty Kitchen's website needs no modifications! The best ever!


The full recipe is on Tasty Kitchen's website.


Crockpot Balsamic Chicken (C1)

Recipe Submitted by: Lianne Clark Stevens

1 tsp garlic powder
1 tsp dried basil
1/2 tsp pepper
2 tsps dried minced onion
4 garlic cloves, minced
1 Tbsp extra virgin olive oil
1/2 cup balsamic vinegar
24 oz boneless, skinless chicken breasts
Sprinkle of fresh chopped parsley

Combine the first five dry spices in a small bowl and spread over chicken on both sides. Set aside.
Pour olive oil and garlic on the bottom of the crock pot. Place chicken on top. Pour balsamic vinegar over the chicken.

Cover and cook on high for 4 hours. Sprinkle with fresh parsley on top to serve.

Monday, February 3, 2014

Ricotta Salad Dressing (C3)


Makes about 1 cup of dressing

3/4 cup nonfat ricotta cheese
1/4 cup finely chopped onion
1/4 cup lowfat buttermilk
2 Tbsp chopped chives
1 Tbsp sherry vinegar or cider vinegar
1/2 tsp salt
1/4 tsp pepper

Mix all ingredients with a fork or wire whisk. Store in refrigerator.

Halibut-Asparagus Stir Fry (C1)




Serves 4





1 lb fresh asparagus, cut into 1" pieces
1 lb halibut or other lean fish steak, cut into 1" pieces
1 medium onion, thinly sliced
3 cloves garlic, finely chopped
1 tsp ginger
1 cup sliced mushrooms
2 Tbsp reduced-sodium soy sauce
1 Tbsp lemon juice
1 medium tomato, cut into thin wedges

Spray 10" nonstick skillet with nonstick cooking spray. Heat over medium-high heat.

Stir-fry asparagus for 2 minutes, then add fish, onion, garlic, and ginger.  Stir fry 2-3 minutes or until fish almost flakes with a fork.

Carefully stir in the remaining ingredients and cook until heated through and fish flakes easily with a fork.

Serve with additional soy sauce if desired.

Artichokes in Creamy Basil Sauce (C1)

Recipe Author: Simmie Sinow


Makes 8 servings

3/4 cup plain lowfat yogurt
1/2 cup fresh basil leaves
3 Tbsp balsamic vinegar
1/2 package (8 oz) lowfat cream cheese or Neufchatel cheese
1 cup chopped red bell pepper
2 large artichokes, steamed and chilled

Place all ingredients except bell pepper and artichokes in your blender or food processor and blend until smooth.

Remove from blender and stir in bell pepper. Cover and refrigerate 2 hours.

Remove leaves from artichokes; arrange leaves on serving platter, with 1 teaspoon of the sauce on each leaf. You can also put a bowl of the dip in the center of the leaves.

Tangy Crockpot Chicken (C1)

Recipe Adaptation by Simmie Sinow


1/2 cup no sugar added BBQ sauce
1/2 cup Lowfat/No Sugar Added Italian Dressing (See note below)
1 1/2 lbs boneless, skinless chicken breast

Mix the BBQ sauce and dressing together and pour over the chicken in your crockpot.  Slow cook for about 5-6 hours on low.

NOTE:
Instead of store bought italian dressing, make your own with 1 cup olive oil, 1/4 cup red wine vinegar, 1/2 tsp onion powder, 1 tsp granulated garlic, 1 tsp dry mustard, 1/2 tsp italian seasoning and a little bit of salt.


Thanks to EatAtHomeCooks website!

Sunday, February 2, 2014

Cheesy Tuna Salad (C3)

Recipe Author: Brittany A Simpson



Lettuce
1 can tuna, drained
Hard boiled egg, cut into quarters
Balsamic Vinaigrette dressing
Mini Bell peppers
2 String cheese sticks

To make the stuffed mini bell peppers: cut 2 string cheese sticks in thirds and freeze them.  Stuff the mini bell peppers with one of the pieces of cut string cheese and bake at 375 for 15-20 minutes.

Assemble the salad and pour some of your salad dressing over it.

How good does this look? I want some!

Curried Spaghetti Squash Salad (C3)


Serves 6

1 medium spaghetti squash
1/2 cup lowfat or nonfat buttermilk
2 Tbsp lime juice
1 Tbsp Dijon mustard
1 tsp curry powder
1/4 cup chopped peeled pear
1/4 cup finely chopped onion
2 Tbsp chopped green onions
3 cups shredded lettuce

Heat oven to 400. Cut squash into halves and place cut sides down in ungreased rectangular baking dish. Pour water into dish to 1/4" deep.

Cover and bake 30-40 minutes or until tender.

Remove strands with two forks.

Mix buttermilk, lime juice, mustard, curry powder and pepper in large glass or plastic bowl.

Add squash strands, pear, onion and green onions; toss.

Cover and refrigerate about 2 hours or until chilled.

Serve on a bed of lettuce.

Sweet Potato and Squash Pancakes (C2)

Modified by Simmie Sinow from Betty Crocker recipe

Wow does this sound good or what? And only 55 calories per serving!

Serves 6

1 tsp olive oil
2 cups shredded unpeeled sweet potato/yam
1 cup shredded unpeeled yellow squash
1/4 cup shredded onion
1/4 cup Liquid Eggs or 2 egg whites
2 Tbsp chopped chives
1 Tbsp whole wheat or brown rice flour
2 Tbsp lemon juice
1/2 tsp salt
1/4 tsp pepper

Heat oven to 200 (yes you read that right!). Spray griddle or 10" skillet with nonstick cooking spray and add oil.

Heat griddle over medium heat or to 375 degrees. Mix remaining ingredients.

For each pancake, spoon scant 1/3 cup batter onto hot griddle and flatten a little bit. Cook about 5 minutes on each side or until dark brown.

Place cooked pancakes on ungreased cookie sheet and keep warm in the oven while cooking the remaining pancakes.

Stir Fry Creamy Broccoli and Carrots (C2)

Recipe Author: Simmie Sinow


4 servings

2 tsp ginger
1 clove garlic, chopped
1 1/2 cups broccoli florets
1 cup thinly sliced carrots
1 small onion, sliced and torn into rings
3/4 cup chicken broth
1/4 tsp salt
1 Tbsp cornstarch (arrowroot would work also)
1 Tbsp cold water
1 cup sliced mushrooms
1 can (8 oz) sliced water chestnuts, drained
2 Tbsp oyster sauce

Spray skillet with nonstick cooking spray and heat until it is hot.

Add ginger and garlic and stir fry for about 1-2 minutes (until light brown). Add broccoli, carrots and onion and stir fry for another minute or two.

Stir in broth and salt; cover and cook about 3 minutes or until carrots are crisp but tender.

Mix cornstarch/arrowroot and water and stir into the vegetable mixture.  Cook and stir until thickened.

Add water chestnuts, mushrooms, and oyster sauce; cook and stir for less than one minute.

Chicken Stuffed Mushroom Caps (C1)

Recipe Author: Simmie Sinow

1/4 cup chopped onion
3 Tbsp Liquid Eggs or Liquid Egg Whites
1 Tbsp Dijon mustard
1 1/2 tsp ginger
2 tsp reduced-sodium soy sauce
1 clove garlic, finely chopped
1/2 pound ground chicken
12 large mushrooms (not portobello large!)

Heat oven to 450. Spray baking sheet with nonstick cooking spray.

Mix all ingredients except mushrooms together well.

Fill mushroom caps with chicken mixture, then place mushrooms with the filled sides up, on your baking sheet.

Bake 7 to 10 minutes or until tops are light brown and chicken mixture is done.

Serve hot!

NOTE: This could also be done with ground turkey.

Turkey Hash - Crockpot (C2)

Author: Simmie Sinow

6 servings

1 lb ground turkey (as lean as possible)
6 oz brown rice
2 tsp chili powder
1 cup onions, diced
1 cup carrots, diced
2 cups canned crushed tomatoes (with the juice)
2 cups low sodium tomato sauce
1/4 tsp black pepper

Brown ground turkey in a skillet.

Transfer to your crockpot and add all the other ingredients and mix well.

Cook on high for 3 hours.

This is good to store for later use! You can add more tomato sauce to it to make it more like sloppy Joe's or whatever other ingredients you want to add.

Italian Chicken Tenders - Crockpot (C2)

Recipe Author: Simmie Sinow

Serves 8

3 lbs chicken tenders
15 oz bottle low fat Italian dressing **
1 Tbsp olive oil
1 cup Whole Wheat Flour
1/2 tsp salt
1/2 tsp onion powder
1/2 tsp celery powder or salt
1 tsp Old Bay seasoning

Rinse chicken and pat dry.  Dice into 1" pieces and place into a 9x13 pan.

Pour the italian dressing over the chicken and marinate for 3-4 hours.  You can turn the pieces over halfway if you want, but it is not necessary.

Place flour and seasonings in a sturdy ziploc bag, mix well.

Add 1/4 of the chicken at a time and toss until all pieces are well coated. Remove the chicken and brown in the olive oil in a skillet.

Remove chicken and place in your crockpot; cover, and cook on low 2-3 hours.

Aunt Ruth's Friday Night Crab Fest - Crockpot (C3)

Author: Ruth Brusin

1 medium onion, chopped
1/2 lb mushrooms, diced
1 12 oz can tomato sauce
1 12 oz can diced or crushed tomatoes
6 oz can tomato paste
1/2 tsp garlic powder or 1 clove garlic, crushed
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp salt
1 lb crabmeat
16 oz whole wheat pasta (angel hair, spaghetti, etc.)

To make this C2 compliant, replace the whole wheat spaghetti with spaghetti squash or sauteed broccoli slaw.

Saute onions and mushrooms in a pan over low heat.  When done, transfer to your crockpot.

Add everything else except the pasta and stir together well.  Cover and cook on low 4-6 hours.

Serve over your favorite pasta or spaghetti squash.

Tofu Buffalo Bites (C3)

Adapted from Morinu website



Serves 4

1 package Morinaga Silken Tofu – Extra Firm
1 1/2 cups panko bread crumbs  (see Note 1)
1/2 cup finely chopped celery
3 tablespoons hot pepper sauce such as Frank’s
2 tablespoons mayonnaise
1 egg
1/2 cup blue cheese or ranch dressing
carrot and celery sticks
cooking spray

Heat oven to 425. Drain tofu and pat dry. Grate tofu into a medium bowl. Add bread crumbs, celery, hot pepper sauce, mayonnaise and egg; stir until blended.

Roll a rounded tablespoon of mixture into a ball, place on baking sheet that has been sprayed with nonstick cooking spray, and press to flatten tops slightly. Repeat with remaining tofu mixture to make 20 balls. Spray tops lightly with cooking spray.

Bake for 10 minutes. Turn with spatula and bake 5 to 7 minutes more or until golden brown on both sides.

Pack the cooled buffalo bites, ranch dressing and vegetable sticks in 3 separate containers. When it’s time to eat, dip away and enjoy!

NOTE:
Instead of the panko breadcrumbs, use a combination of shredded parmesan cheese and some spices such as onion powder, garlic powder, and paprika.

Tofu Basil Salad Dressing (C3)

Adapted from Morinu website

Makes 1 cup of salad dressing

1 package Firm Tofu - Firm
2 Tbsp. cider vinegar
2 Tbsp. apple or orange juice
1/2 tsp. Dijon mustard
1 clove garlic, minced
2 Tbsp. fresh basil, chopped
1/2 tsp. salt

Place all ingredients in a blender or a food processor and puree until smooth. Cover and refrigerate. Will keep in refrigerator for about a week.

Chinese Un-Chicken Salad (C3)

Adapted from Morinu website


1 package Extra firm, frozen & defrosted Tofu

Marinade: 
1/2 cup vegetarian chicken broth, boiling  (see note below)
1 Tbsp. low sodium soy sauce
1/2 Tbsp. red wine vinegar
1-1/2 tsp. granulated garlic

Salad: 
2 cups loosely packed shredded cabbage
1/2 cup Mandarin orange sections, drained
1/2 each red and yellow bell pepper, sliced into thin strips
1/3 cup frozen green peas, cooked
1/2 cup water chestnuts, drained
2 Tbsp. chopped fresh cilantro  (optional)

Dressing: 
3 Tbsp. rice vinegar
2 Tbsp. lite sodium soy sauce
1 Tbsp. sesame oil
1/2 tsp. ground ginger
1 clove garlic, minced
2 Tbsp. thinly sliced scallions

Tear defrosted tofu into unequal pieces and place in a non-reactive bowl. Combine the marinade ingredients in a small liquid measuring cup and pour over defrosted tofu. Cover and refrigerate up to 3 hours.

Drain tofu and return to microwave safe bowl. Cover and cook on full power for 3 minutes, drain thoroughly, pressing gently, and set aside.

Place salad ingredients, except tofu, in a medium bowl and set aside.

Using a wire whisk, mix together the dressing ingredients in a small liquid measuring cup, and set aside.

Toss salad ingredients, top with tofu and cilantro, pour dressing over all and serve immediately.


NOTE:
Vegetarian chicken broth: You could just as easily use vegetable broth, unless you need the flavor of the chicken.

Broccoli Lasagna Rolls (C3)




Makes 16 rolls

1 lb. broccoli crowns, divided into florets
2 (26 oz.) jars tomato sauce
1 (16 oz) pkg. whole wheat or brown rice lasagna noodles
4 (12.5 oz.) pkg. Lite Silken Tofu, firm drained
1/2 cup sliced scallions
4 garlic cloves, minced
1 cup snipped carrot shreds
1 cup nutritional yeast
3/4 cup Parmesan Cheese
1/4 cup chopped parsley
1 teaspoon dried basil
2 Tbsp. low sodium soy sauce or Bragg Liquid Aminos
Mozzarella shreds and Parmesan for garnish

Preheat oven to 375°, and have on hand one 9” by 13” and one 8” baking pan.

Cook noodles according to package directions. Drain, rinse and set colander in large bowl of cold water, refreshing occasionally.

In a large saucepan, bring a quart of water to a boil and blanch broccoli 30 seconds. Immediately plunge into ice water and set aside.

Place drained tofu in large glass bowl, mash with potato masher and microwave 3 1/2 minutes and drain in colander. Return to mixing bowl and add remaining ingredients, excluding garnish and mix well.

Spread sauce on bottom of baking pan. Place 1/2 cup filling a couple inches from one end of lasagna noodle and roll up. Tuck a floret in open ends and place in pan, 2 across and 5 down. The rolls lay side by side with the florets facing outward. Repeat with 8” square pan.

Top with sauce, Parmesan and Mozzarella and sprinkle with dried basil - Cover loosely with foil. Bake 30 minutes, remove foil and bake uncovered 15 minutes.