Steak Stir Fry (C2)
Recipe Author: Stacy Oliver
Steak strips
Broccoli florets
sliced onion
mushrooms
Olive Oil
Use 1 Tbsp olive oil to sauté the veggies; sauté the meat separately.
Then add 1 Tbsp of lite soy sauce for added flavor!
Tuesday, November 20, 2012
Steak Stir Fry (C2)
Steak strips
Broccoli florets
sliced onion
mushrooms
Olive Oil
Use 1 Tbsp olive oil to sauté the veggies; sauté the meat separately.
Then add 1 Tbsp of lite soy sauce for added flavor!
Southwestern Stuffed Bell Peppers (C1)
Southwestern Stuffed Bell Peppers (C1)
Recipe Author: Brittany Simpson
Stuffed bell peppers with chicken, spinach, and salsa!
I never had spinach this way and it was very good!
Preheat oven to 425F.
First, cook 4 chicken strips in a pan, removed it when done and shredded it up.
Brown each bell pepper on each side in the pan with a tablespoon of olive oil. Removed them and set them in a baking pan.
Throw in 2 cups of fresh spinach until wilted well, then add the shredded chicken, and 1/4 cup of salsa. Mix well and stuff all of it into 2 bell peppers.
I topped each pepper with 1 Tbsp of cheese and baked for 10-15 minutes.
Parmesan Broccoli Soup (C3)
Parmesan Broccoli Soup (C3)
Recipe Author: Brittany Simpson
Parmesan broccoli soup! I needed to make something simple, as my daughter was getting into everything!
2/3 cup Chicken broth
2 cups broccoli
2 tsp olive oil
2 Tbsp fat-free sour cream
2 tsp Parmesan cheese
1/3 cup unsweetened almond milk
Salt
Garlic powder
Dried Minced Garlic
Pepper
Saute the broccoli and olive oil until it the broccoli has browned a little. Season with salt and garlic powder.
Then whisk the sour cream, parmesan cheese, almond milk together and season with minced garlic and pepper.
Then pour the broccoli and sauce in a pot with the chicken broth and cook until done.
A yummy quick soup :)
Baked Apples and Cinnamon (C2)
Baked Apples and Cinnamon (C2)
Recipe Author: Becki Easton
Apples
Cinnamon
Homemade (already cooked) oats
Core out the apple and sprinkle cinnamon inside.
Cut the apples in pieces and add homemade oats and cinnamon to the mixture.
Stuff mixture into cored apples.
Bake on a cookie sheet at 350 until it looks done.
Coffee-Chocolate Protein Poppers (C2)
Coffee-Chocolate Protein Poppers (C2)
Recipe Author: Connie Cochran Dean
2 scoops chocolate protein powder
1/2 tsp baking powder
just a tad over 1/3 cup of egg whites (i used 3 large egg whites)
1 1/2 tsp olive oil
few drops Stevia
Dash of Agave nectar
1/2 tsp vanilla flavoring
1 tsp instant coffee (I used Gano Excel black)
Heat oven to 350. Spray Mini muffin tins with Olive Oil spray.
Fill each tin with just short of a teaspoon of batter. (Yes, just short of a teaspoon full)
Bake for 3 minutes. Not a second longer! When the tops go from puffed to starting to fall, grab them out. If you cook any longer, you will have hardened unchewable disks.
Topping:
2 tablespoons of yogurt cheese (Non fat greek yogurt that has been placed on coffee filters in a strainer and drained overnight or at least 8 hours)
few dashes of vanilla
1-2 drops stevia and/or agave nectar
1-2 drops of lemon juice
Carrot Cake Smoothie (C1)
Carrot Cake Smoothie (C1)
Recipe Author: Becky Yokeley Love
1 1/2 Cup Cooked Carrots
1 1/2 Cup Ice Cubes
1/2 cup water
1 tsp. orange zest
6 oz. (one serving size) Plain Yogurt
1/2 tsp Cinnamon
Dash Grated Nutmeg
1/4 cup Stevia
1 Serving Size Prunes Chopped (may be omitted if you don’t want to use Prunes as your fruit allowance)
1/2 tsp. Vanilla Extract
Throw everything except chopped prunes into blender and blend til smooth. Sprinkle chopped prunes on top of frozen smoothie and grab a straw and a spoon and enjoy!
Note from Becky:
You could add oats and some flour and turn this into muffins for C2.
Friday, November 9, 2012
Sweet Potato Soup (C2)
From the Blissfully Domestic Website
What more could you ask for? Go to the link below and just look at the recipe and photo!!!
This looks delish!!! And totally on-program for Cycle 2 of the 17 Day Diet.
Click HERE for the full recipe and instructions on how to make it!
Thursday, November 8, 2012
Cheeseburger Salad (C1)
Recipe Author: Becky Yokeley Love
Ground turkey
Ketchup, reduced-sugar (3/4 to 1 cup per 2 lbs meat)
2 Tbsp Mustard
Lettuce
Diced Tomatoes
Red Onion
Shredded Cheese
Diced Pickles or sugar-free relish (optional)
Brown ground turkey, rinse and drain. If you want to make this for C2, lean hamburger meat would be an option as well.
To put it together, it's a bed of lettuce, add meat mixture, top with diced tomatos, red onion, shredded cheese, (diced pickles or sugar free relish optional).
This is good to make ahead of time and keep in your refrigerator!
Ground turkey
Ketchup, reduced-sugar (3/4 to 1 cup per 2 lbs meat)
2 Tbsp Mustard
Lettuce
Diced Tomatoes
Red Onion
Shredded Cheese
Diced Pickles or sugar-free relish (optional)
Brown ground turkey, rinse and drain. If you want to make this for C2, lean hamburger meat would be an option as well.
To put it together, it's a bed of lettuce, add meat mixture, top with diced tomatos, red onion, shredded cheese, (diced pickles or sugar free relish optional).
This is good to make ahead of time and keep in your refrigerator!
Tuesday, November 6, 2012
Bacon-Cheddar Breakfast Muffins (C3)
Recipe Author: Becky Yokeley Love
Yummy and low in calorie breakfast muffins!
1 cup whole wheat flour
1/3 cup rolled oats
1 Tbsp baking powder
1/2 Tsp. salt
6 jumbo eggs
1/4 cup apple sauce
1/2 cup cheddar cheese (shredded)
1/2 cup cooked chopped turkey bacon (or even homemade sausage?)
1/4 cup parsley
1/4 tsp Pepper
1/4 tsp ground cinnamon
Heat oven to 375°F.
Mix flour, oats, baking powder, salt, cinnamon and pepper in large bowl.
Beat eggs and applesauce in medium bowl until blended. Add to flour mixture and stir just until moistened.
Stir in cheese, bacon and parsley.
Spoon evenly into 12 greased 3-inch muffin cups.
Bake in 375°F oven until tops are lightly browned and spring back when tapped with finger, 15 to 20 minutes.
Cool in pan on wire rack 5 minutes; remove from pan.
Serve warm or cool completely.
Number of Servings: 12
Yummy and low in calorie breakfast muffins!
1 cup whole wheat flour
1/3 cup rolled oats
1 Tbsp baking powder
1/2 Tsp. salt
6 jumbo eggs
1/4 cup apple sauce
1/2 cup cheddar cheese (shredded)
1/2 cup cooked chopped turkey bacon (or even homemade sausage?)
1/4 cup parsley
1/4 tsp Pepper
1/4 tsp ground cinnamon
Heat oven to 375°F.
Mix flour, oats, baking powder, salt, cinnamon and pepper in large bowl.
Beat eggs and applesauce in medium bowl until blended. Add to flour mixture and stir just until moistened.
Stir in cheese, bacon and parsley.
Spoon evenly into 12 greased 3-inch muffin cups.
Bake in 375°F oven until tops are lightly browned and spring back when tapped with finger, 15 to 20 minutes.
Cool in pan on wire rack 5 minutes; remove from pan.
Serve warm or cool completely.
Number of Servings: 12
Eggplant Chile Rellenos (C3)
Recipe Author: Sandra Molina Lobel
1 whole eggplant, peeled and cubed
Onion
Garlic
Cumin
Salt
Pepper
4 Pasilla peppers, seeded and cleaned
1/2 to 3/4 cup fat free or low fat cheese
Egg
Whole wheat bread crumbs
Sauce:
Greek yogurt
Fresh green chiles
Cube and peel the eggplant and saute with onion, garlic, cumin, salt and pepper.
Cook until the eggplant is tender, then let it cool.
Meanwhile, seed and clean the pasilla peppers (I'm sure any pepper would work great). Steam the peppers alone a bit prior to stuffing.
Once the eggplant is cool, mix in about 1/2 to 3/4 cup of cheese. Any good melting cheese would work. I used Gruyere and some Colby Jack. It sounds like a lot but it is divided into 4 servings.
Then stuff the peppers, dip in an egg wash and roll in whole wheat bread crumbs.
Bake at 300 until nice and brown.
Make a sauce with Greek yogurt and fresh green chilies in your blender and drizzle it on the peppers right before dinner.
1 whole eggplant, peeled and cubed
Onion
Garlic
Cumin
Salt
Pepper
4 Pasilla peppers, seeded and cleaned
1/2 to 3/4 cup fat free or low fat cheese
Egg
Whole wheat bread crumbs
Sauce:
Greek yogurt
Fresh green chiles
Cube and peel the eggplant and saute with onion, garlic, cumin, salt and pepper.
Cook until the eggplant is tender, then let it cool.
Meanwhile, seed and clean the pasilla peppers (I'm sure any pepper would work great). Steam the peppers alone a bit prior to stuffing.
Once the eggplant is cool, mix in about 1/2 to 3/4 cup of cheese. Any good melting cheese would work. I used Gruyere and some Colby Jack. It sounds like a lot but it is divided into 4 servings.
Then stuff the peppers, dip in an egg wash and roll in whole wheat bread crumbs.
Bake at 300 until nice and brown.
Make a sauce with Greek yogurt and fresh green chilies in your blender and drizzle it on the peppers right before dinner.
Banana Bread (C3)
Recipe Author: Jennifer Agnew Borruso
Pre-heat oven to 400 (F)
1 1/2 cups Whole Wheat Flour
1/2 tsp salt
1 tsp baking powder
2 tsp cinammon
Combine dry ingredients in large bowl.
Sugar substitute equivalent to 1 cup of sugar
3 eggs
1 tsp vanilla extract
1 container of light vanilla yogurt to wet ingredients, or you can use plain nonfat greek yogurt and mix in vanilla extract.
Beat together and add to dry ingredients
Mash 3 large ripe bananas and fold into batter.
Spray loaf pan and bake for 1 hour.
Pre-heat oven to 400 (F)
1 1/2 cups Whole Wheat Flour
1/2 tsp salt
1 tsp baking powder
2 tsp cinammon
Combine dry ingredients in large bowl.
Sugar substitute equivalent to 1 cup of sugar
3 eggs
1 tsp vanilla extract
1 container of light vanilla yogurt to wet ingredients, or you can use plain nonfat greek yogurt and mix in vanilla extract.
Beat together and add to dry ingredients
Mash 3 large ripe bananas and fold into batter.
Spray loaf pan and bake for 1 hour.
Walnut Sunflower Bread (C3)
Recipe Author: Sabine Bauer
2/3 cup rye flour
1/3 cup spelt flour
2-3 Tbsp dry active yeast
2 Tbsp extra virgin coconut oil
1 Tbsp salt
2 Tbsp ground flaxseed
3 Tbsp sunflower seeds
1 handful chopped walnuts
160 ml warm water
Ground coriander, aniseed, and cardamom to taste
Preheat oven to 500 F.
In a bowl, mix all ingredients and knead for about 5 minutes, until all the flour is worked into the dough (you can do it by hand; I use the handheld mixer).
Cover and let rise in a warm place for 45 min.
Punch down and work the dough on a floured board for another 5 min, until it isn’t sticky anymore.
Place back in bowl, cover, and let rise for 30 min.
Punch down again, form a loaf and either put into a small loaf pan or place onto parchment-covered baking tray.
Place in oven and reduce temperature to 475 F (put a small pan with water in the bottom of the oven to keep the loaf moist).
Bake for 15 min, reduce temperature to 400 F and bake for another 30 min.
You can play around with types of flour (I happen to love rye bread, hence the rye heavy recipe) and of oil, not to mention the added ingredients; e.g. sun-dried tomatoes and fresh rosemary instead of the walnuts and sunflower seeds work really well too (when I make that particular bread I use virgin olive oil instead of the coconut).
2/3 cup rye flour
1/3 cup spelt flour
2-3 Tbsp dry active yeast
2 Tbsp extra virgin coconut oil
1 Tbsp salt
2 Tbsp ground flaxseed
3 Tbsp sunflower seeds
1 handful chopped walnuts
160 ml warm water
Ground coriander, aniseed, and cardamom to taste
Preheat oven to 500 F.
In a bowl, mix all ingredients and knead for about 5 minutes, until all the flour is worked into the dough (you can do it by hand; I use the handheld mixer).
Cover and let rise in a warm place for 45 min.
Punch down and work the dough on a floured board for another 5 min, until it isn’t sticky anymore.
Place back in bowl, cover, and let rise for 30 min.
Punch down again, form a loaf and either put into a small loaf pan or place onto parchment-covered baking tray.
Place in oven and reduce temperature to 475 F (put a small pan with water in the bottom of the oven to keep the loaf moist).
Bake for 15 min, reduce temperature to 400 F and bake for another 30 min.
You can play around with types of flour (I happen to love rye bread, hence the rye heavy recipe) and of oil, not to mention the added ingredients; e.g. sun-dried tomatoes and fresh rosemary instead of the walnuts and sunflower seeds work really well too (when I make that particular bread I use virgin olive oil instead of the coconut).
Simmie's Stewy Chicken Vegetable Soup (C1)
Recipe Author: Simmie Sinow
This is a nice and thick soup -- almost a stew!
4 baked chicken breasts, diced into small chunks
3 cups cabbage, chopped
2 large carrots, chopped
2 yellow onions, chopped
1 15-oz. can crushed tomatoes
2 cans sliced mushrooms
2 diced (but not really small pieces) bell pepper
1 14-oz. can fat-free chicken broth
6-8 ounces water
Salt and pepper to taste
Place the chicken broth, water, crushed tomatoes, and chicken in a pot, bring to boiling. Reduce heat very slightly and continue cooking for about 10 minutes.
Add the remaining ingredients and simmer until the vegetables are soft.
Enjoy this soup for lunch or dinner or snacks!
Makes 6 hearty servings.
17 Day Diet Gal's Notes:
I put the raw chicken in the soup pot after the first set of ingredients mentioned above has come to a boiling point. The cooking at high temperature cooks off any bacteria, but you can also bake the chicken first and add it in with the mixture in the pot during the last 10 minutes of cooking.
This is great to keep on hand for snacks, or for a lunch to quickly heat up (or obviously, for dinner as well).
Monday, November 5, 2012
Creamy Chicken (C1)
Recipe Author: Inka Labuch Thibodeau
Chicken breast, cubed
Sliced mushrooms
Chopped onions
Fat free, low sodium chicken broth
1/2 oz fat free cream cheese, softened
Salt
Black and white pepper
Garlic powder
Cut chicken in bite size chunks and fry in the chicken broth. Season the chicken with the salt, peppers and garlic powder.
In a separate pan, fry the cut mushrooms and onions also in broth with some pepper!
When the chicken is cooked, combine everything. I guess you could do everything in one pan, but I like to cook the chicken very hot and short; this way, it stays super tender while I cook mushrooms on lower heat.
After combining chicken, mushrooms and onions, turn up the heat and let the broth evaporate so the bottom of the pan turns a little brown (don't let it burn just brown). When some are brown, set down the bottom of your pan turn down the heat and add 1/2 oz cream cheese and stir it in.
The cheese should turn light brown from the residue in the pan; add a little more broth so you make a little bit of sauce; heat this up once more.
When hot, turn the heat down to low and add plain nonfat yogurt (as much as you need for the amount of sauce you want), make sure you do NOT boil the yogurt.
Keep stiring and heat it slowly try it and if it's to bland add more pepper or some more garlic powder!
Enjoy!
Chicken breast, cubed
Sliced mushrooms
Chopped onions
Fat free, low sodium chicken broth
1/2 oz fat free cream cheese, softened
Salt
Black and white pepper
Garlic powder
Cut chicken in bite size chunks and fry in the chicken broth. Season the chicken with the salt, peppers and garlic powder.
In a separate pan, fry the cut mushrooms and onions also in broth with some pepper!
When the chicken is cooked, combine everything. I guess you could do everything in one pan, but I like to cook the chicken very hot and short; this way, it stays super tender while I cook mushrooms on lower heat.
After combining chicken, mushrooms and onions, turn up the heat and let the broth evaporate so the bottom of the pan turns a little brown (don't let it burn just brown). When some are brown, set down the bottom of your pan turn down the heat and add 1/2 oz cream cheese and stir it in.
The cheese should turn light brown from the residue in the pan; add a little more broth so you make a little bit of sauce; heat this up once more.
When hot, turn the heat down to low and add plain nonfat yogurt (as much as you need for the amount of sauce you want), make sure you do NOT boil the yogurt.
Keep stiring and heat it slowly try it and if it's to bland add more pepper or some more garlic powder!
Enjoy!
Meatball Soup (C1)
Recipe Author: Brittany Simpson
2 large cans whole peeled tomatoes
1 package ground turkey
Minced garlic
Fresh parsley (about a handful)
Frozen bag of green, yellow, and red peppers
1/2 chopped onion
1 whole chopped eggplant
2 cups beef broth (low sodium is best)
To make the meatballs: put the ground turkey in a bowl with some chopped onion garlic powder, parsley, oregano, 2 Tbsp of parmesean cheese, red pepper flakes, and 1/4 cup of egg whites.
Then make your meatballs. You should get at least 20, depending on how big you make your meatballs.
Brown them all in a pan with 1 Tbsp of olive oil.
Put a handful of parsley, 2 tsp of minced garlic, some salt, and the cans of tomatoes in a blender until well blended (I left mine a litte chunky, you dont have to do this,but it does save you some time).
Put everything in one large bowl! EVERYTHING!
Put it in the refrigerator overnight.
In the morning, put it all in the crockpot on low and cook for about 5 hours.
Note: It's not absolutely necessary to refrigerate overnight, but if you do, it helps to enhance the flavors.
2 large cans whole peeled tomatoes
1 package ground turkey
Minced garlic
Fresh parsley (about a handful)
Frozen bag of green, yellow, and red peppers
1/2 chopped onion
1 whole chopped eggplant
2 cups beef broth (low sodium is best)
To make the meatballs: put the ground turkey in a bowl with some chopped onion garlic powder, parsley, oregano, 2 Tbsp of parmesean cheese, red pepper flakes, and 1/4 cup of egg whites.
Then make your meatballs. You should get at least 20, depending on how big you make your meatballs.
Brown them all in a pan with 1 Tbsp of olive oil.
Put a handful of parsley, 2 tsp of minced garlic, some salt, and the cans of tomatoes in a blender until well blended (I left mine a litte chunky, you dont have to do this,but it does save you some time).
Put everything in one large bowl! EVERYTHING!
Put it in the refrigerator overnight.
In the morning, put it all in the crockpot on low and cook for about 5 hours.
Note: It's not absolutely necessary to refrigerate overnight, but if you do, it helps to enhance the flavors.
Brittany's Gumbo (C1)
Recipe Author: Brittany Simpson
2 bags of fresh okra (15 was in each bag)
1 large green bell pepper
1 large red bell pepper
1 small onion
1/2 stalk of celery
3 cans of chicken broth (Brittany used beef and chicken)
1 can of stewed tomatoes with celery and bell pepper
1 small can of tomato sauce with chiles
1 package of chopped turkey (raw)
cajun spice
oregano
parsley
paprika
salt
2 tsp of minced garlic
Chop everything up and and add it all to your crockpot.
For the amount on the seasonings -- Brittany does not measure them; she added a little at a time (especially with the cajun spice, because she didn't want it too spicy)--add as much as your taste buds tell you is good for what you like!
Cook on low for 6 hours. It is reccommend at least 6 hrs because tasting the veggies after 3 1/2 hours -- they were not soft enough, although the turkey was done. It's really better if you cook long enough so that they are soft -- they taste so much better that way.
For those of you who are not an okra or celery fan, Brittany says "I'm not a big okra fan, but believe me this is good!!" Everything combined compliments each other very well! Also, this was the first time using okra and the reason I don't use okra is she had heard that the slimyness in the okra thickens your soup. You will see a difference in the broth!
She is now a believer in using okra in other soups from now on!
2 bags of fresh okra (15 was in each bag)
1 large green bell pepper
1 large red bell pepper
1 small onion
1/2 stalk of celery
3 cans of chicken broth (Brittany used beef and chicken)
1 can of stewed tomatoes with celery and bell pepper
1 small can of tomato sauce with chiles
1 package of chopped turkey (raw)
cajun spice
oregano
parsley
paprika
salt
2 tsp of minced garlic
Chop everything up and and add it all to your crockpot.
For the amount on the seasonings -- Brittany does not measure them; she added a little at a time (especially with the cajun spice, because she didn't want it too spicy)--add as much as your taste buds tell you is good for what you like!
Cook on low for 6 hours. It is reccommend at least 6 hrs because tasting the veggies after 3 1/2 hours -- they were not soft enough, although the turkey was done. It's really better if you cook long enough so that they are soft -- they taste so much better that way.
For those of you who are not an okra or celery fan, Brittany says "I'm not a big okra fan, but believe me this is good!!" Everything combined compliments each other very well! Also, this was the first time using okra and the reason I don't use okra is she had heard that the slimyness in the okra thickens your soup. You will see a difference in the broth!
She is now a believer in using okra in other soups from now on!
Brittany's Chicken Vegetable Saute (C1)
Recipe Author: Brittany A Simpson
This is good for a 100% "legal" C1 meal as long as it's for one person only; the 2 Tbsp cream cheese, 2 Tbsp sour cream and 1 Tbsp parmesan go over what I would use as a limit on condiments for one meal (I'd try for 2 Tbsp total on the cream cheese + sour cream.)
~ 17 Day Diet Gal
2 Tbsp olive oil
1 Tbsp parmesan cheese
1 Tbsp fat-free cream cheese
2 Tbsp fat free sour cream
Fresh parsley
Minced garlic
Cook the chicken a little bit in the olive oil, then add the rest of the ingredients and saute.
Enjoy!
This is good for a 100% "legal" C1 meal as long as it's for one person only; the 2 Tbsp cream cheese, 2 Tbsp sour cream and 1 Tbsp parmesan go over what I would use as a limit on condiments for one meal (I'd try for 2 Tbsp total on the cream cheese + sour cream.)
~ 17 Day Diet Gal
2 Tbsp olive oil
1 Tbsp parmesan cheese
1 Tbsp fat-free cream cheese
2 Tbsp fat free sour cream
Fresh parsley
Minced garlic
Cook the chicken a little bit in the olive oil, then add the rest of the ingredients and saute.
Enjoy!
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