Eggplant Strata (C1)

Recipe Author: Phylis Jackson Weeks

Thinly sliced 1/2 eggplant
3 sliced roma tomatoes
6-8 sliced mushrooms
Olive oil
1 medium sweet onion sliced thinly.
1/2 cup + Chicken broth
Italian seasoning--~1 tsp or fresh herbs
2-3 ounces fat free cream cheese
Parmesan

Spray 8x8 baking dish.

Layer eggplant, tomatoes and mushrooms--2 layers of each.

Cook onions until caramelized. Add chicken broth and italian seasonings cooking until reduced.

Add fat free cream cheese and stir continuously until combined and reduced.

Add more chicken broth if the amount is too little. Pour over vegetables, sprinkle with Parmesan cheese.

Cover and bake at 350 for about 30 minutes or until veggies are fork tender. If too liquidy--Uncover and cook for about 5 minutes more until excess liquid evaporates.

Mock Peanut Butter (C2)

Makes 3 cups

This is a great recipe for those who enjoy their peanut butter but know it's not wise to use it every day, or for those who use their Friendly Fats using other food items. Also note that this is C2, whereas peanut butter using peanuts only, is C3.

1 cup dry garbanzo beans, soaked overnight and drained
2 cups reserved cooking liquid from beans
2 Tbsp cornstarch
1 Tbsp vanilla extract
1/2 tsp almond extract
2 tsp cinnamon
6 packages sugar substitute (12 tsp sugar substitute; or equivalent to 4 Tbsp sugar)

Put garbanzo beans in a container and soak overnight, making sure the water covers the beans to about 2"-3" higher than the beans.  Cover to soak overnight.

In a large pot, cover beans with water 3" higher than beans and bring to a boil.  Cook for 10 minutes.

Reduce heat and cover.

Simmer 1 to 1 1/2 hours until the beans are almost tender.

Reserve 2 cups cooking liquid and set aside.

Drain the beans well.

Preheat oven to 350.

Spread the beans on a nonstick baking pan or a pan that has been lined with parchment paper.

Bake for 55-70 minutes until dry, browned, and toasted, stirring occasionally.

Grind toasted beans in a food processor/blender.

In a medium saucepan, combine cornstarch, vanilla, almond extract, and cinnamon.  Mix in reserved cooking liquid.

Heat and stir until thickened.

Add ground beans and sugar substitute.

Store in an airtight container in your refrigerator.

This makes 3 cups or 24 servings. Each serving is 32 calories, 1.7 grams protein, 0.4g fat, 5.9g carbs.

Asparagus with Balsamic Tomatoes (C1)

Cooking Light

This looks great!

To make this C1 compliant, use fat-free cheese instead of the goat cheese.

Cooking Light: Asparagus with Balsamic Tomatoes recipe.

Buffalo Chicken Dip (C1)

Recipe author: Jen Miescke

Serves: 10

2 cups diced Chicken
1/8 cup fat-free Ranch (powder) [Low sodium; if not low sodium, then this is C3]
1 cup Plain Greek Yogurt
1 Tbsp fat-free or low-fat cream cheese
1/2 to 3/4 cup Hot Sauce
2 cup Spinach, chopped
Sprinkles of fat-free Cheddar Cheese

In a saucepan, combine the ingredients adding the cream cheese at the very end.  Then transfer to a baking dish and top with fat free cheddar cheese and bake about 15-20 minutes.

Eat with celery or any other of your favorite dipping vegetables!

Creamy Cucumber Side Dish (C1)

Recipe Author: Lynn Woolard

1 English cucumber (about one lb-sized)
1/2 Vidalia onion, peeled
1 tsp Kosher salt
1 Tbsp white wine vinegar
1 tsp Truvia
1/2 cup plain, good quality, Greek yogurt
2 Tbsp fresh dill, chopped
2 Tbsp zest of one Meyer lemon

Slice the cucumber and onion as thinly as possible. Place slices in a colander, sprinkle with the salt, stir and seat the colander over a bowl to catch the released liquid. Refrigerate for one hour.

Discard the extra liquid and now rinse the salt from the cucumber and onion. Drain well and pat the slices dry using kitchen towels.

Turn the cucumber and onion into a medium-sized bowl and add the Truvia and vinegar, stirring to dissolve the sugar.

Fold in the yogurt, dill and lemon zest. Chill for an hour, stir again (juices will have settled) and serve.

Servings: 4

Lazy Salsa (C3)

Recipe Author: Angie Ojeda-Kreiman 

1 28-oz can chopped tomatoes (fire roasted work really well) [See Note 1]
2 4-oz cans chopped Ortega green chiles
1 can of diced jalapeños slices, diced [See Note 2]
1 bundle of green onions: thinly slice all of the white bulbs but only slice 3 or 4 of the green stalks
1/2 bunch cilantro chopped (remove the leaves off the stem, rinse, then wrap the leaves in a paper towel, dry & chop)
1 Tbsp Mc Cormick California style Garlic Salt with Parsley

Mix all the ingredients together. Be careful with the jalapeños--chop a few slices at a time and taste before you add more. You can also add some of the jalapeño juice for more of a kick.

You can also make this with fresh tomatoes & fresh jalapeños but it will have a different consistency.

Note 1: 

When tomatoes are fresh you can use fresh rather than canned.

Note 2: 

You can buy a jar of sliced jalapeños & dice a couple at a time & add them gradually to taste-or use fresh chiles,chopped or roasted chiles. If you use roasted chiles combine with a bit of coarse kosher salt in a mortar & use a pestle to smash them.

Spinach Artichoke Gratin (C3)

This is a Crockpot recipe!

Makes 6 servings

2 cups (16 oz) fat free cottage cheese
1/2 cup eggbeaters
4 1/2 Tbsp grated Parmesan cheese
1 Tbsp lemon juice
1/8 tsp black pepper
1/8 tsp ground nutmeg
2 10-oz packages frozen chopped spinach, thawed
1/3 cup thinly sliced green onions
1 10-oz package frozen artichoke hearts, thawed and halved

Combine cottage cheese, egg substitute, 3 Tbsp parmesan cheese, lemon juice, pepper and nutmeg in your food processor or blender and process/blend until smooth.

Coat your crockpot with nonstick cooking spray.

Squeeze moisture from spinach (I use a salad spinner, less messy!). Combine spinach, cottage cheese mixture, and green onions in a large bowl. Spread half of the mixture in your crockpot.

Pat artichokes dry with paper towels. Place in a single layer over the spinach mixture. Sprinkle with the remaining 1 1/2 Tbsp parmesan cheese.  Cover with the remaining spinach mixture.

Cover and cook on low for 3 to 3 1/2 hours or on high 2 to 2 1/2 hours with lid slightly ajar to alloow excess moisture to escape.

Marinated Mushrooms (C1)

Recipe Source: Skinnyms website

If this doesn't make your mushroom-loving mouth water, nothing will!!!

Click here for the full recipe.  It is fully C1 compliant! RAH!

Cheesy Roasted Vegetables (C3)

Click HERE for the complete recipe and instructions on making these.

Do these look great or what?

These are C3 due to the zucchini and also due to the amount of cheese being used.

When making this recipe, be sure to choose lowfat cheeses.

Cauliflower Fried Rice (C2)

Recipe Author: Rachelle Edgar

1/2 head cauliflower grated (About 1 1/2 cups)
2 Baby Carrots, Shredded
2 eggs scrambled
1/2 C Peas (Cycle 2)
Oil
Lite Soy Sauce

Saute the cauliflower in the oil until it looks browned.

Then add to the cauliflower the baby carrots and peas.

Push this mixture to one side of the pan and scramble the eggs on the other side.

When the eggs are cooked, mix the two sides together and add some lite soy sauce.

This makes about 2 servings [would be 1 egg in each serving of your daily 2 allowed].

The possibilities are endless regarding what you can add in later and on other cycles: chicken, shrimp, pork, vegetables, etc.

Green Beans with Dill (C1)

Recipe Author: Vikki Horrisberger Stutzman 

6 Tbsp lemon juice (C3)
1 medium onion, chopped
3-4 cloves minced garlic
1-2 Tbsp dried dill (can substitute with oregano)
1/4 cup olive oil, more or less to taste
1 (16 ounce) can diced tomatoes
1 (8 ounce) can tomato sauce
2 Tbsp dried parsley
1 cup water or broth
salt and pepper to taste
1 bay leaf

Combine all ingredients and cook 30-45 minutes over medium heat.  Stir occasionally, until sauce is thickened.

Remove bay leaf before serving.

Chicken Fried Rice (C2)

Dianna Blackburn 

Looks good, doesn't it? I think it is on the menu for quite a few people from our Facebook Group!

It's got a simple set of ingredients, too:

1/2 cup cooked brown rice
1/2 cup cooked shredded chicken
1/2 cup peas
1/4 cup diced carrots
1/4 cup diced peppers
1/4 cup diced broccoli stems
1/8 cup diced onions
1 minced garlic clove
1 - 2 tsps lite soy
1 - 2 Tbsp chicken broth
1 egg, slightly beaten

A little spritz of olive oil in pan, on medium heat to get things started!

Add carrots, broccoli, peppers and onion in the pan and cook about 1 minute. Then add garlic and peas and cook 1 more minute.

Then add rice and chicken; heat through; add chicken broth and soy sauce to taste.

Push all to one side to make a bare spot. Put egg in bare spot, cook, then mix all together and serve.

You can use any mixture of veggies you like, or any meat, any other spices you like.

Cauliflower Crust Garlic Breadsticks (C3)

Cauliflower Crust Garlic Breadsticks (C3)

Recipe Source: An Edible Mosaic website

This recipe sounds wonderful!!! Click HERE to view the recipe and instructions on how to make it.

If you want to use it as C1/C2, the breadcrumbs need to be replaced with something else.

Cauliflower and Leek Bake (C3)

Recipe Author: Sabine Bauer

1/2 head of cauliflower
1 medium leek (washed and cut into thin rings)
120 g turkey breast (cubed)
2 Tbsp grated parmesan
1 Tbsp Walden Farms syrup (this is the amount I used--it was a little overpowering, so that needs to be reduced a bit; otherwise, agave nectar could be an option)
1 Tbsp extra virgin olive oil
Splash of unsweetened almond milk
Crushed chilis
ground coriander
salt

Preheat oven to 400F.

Make mash from 1/2 head of cauliflower, a splash of almond milk, parmesan, salt.

Place leek rings and turkey cubes in Pyrex bowl, mix, drizzle with syrup, season with chili, salt, coriander, spread dollops of coconut oil over it (or drizzle with oil of your choice). Cover it all with the cauli mash and bake for 45 min.

YUM!

You can also sprinkle 1/4 cup of Kraft reduced fat TexMex cheese over the mash. Very nice, but strictly for caloric emergencies ;)

Nutritional Information:
409 kcal
28 g carbs (all from veg)
18 g fat
9 g fiber
(with the extra cheese you'll have 469 kcal and 23 g fat)

Simmie Note:
Technically, the coconut oil is not "kosher" on this diet, but some do consider it a healthy fat, so use of this is a personal choice for each of us.

Onion Rings (C1)

Becky Yokeley

YES!!! C1 compliant!


6 large slices of raw sweet onion
2 egg whites beaten
1 Tbsp hot sauce
2 Tbsp FF or low fat parmesan
dash of garlic powder
spray olive oil

Spray cookie sheet with olive oil (I coated with Reynolds wrap).

Lightly beat egg whites with hot sauce, then dip the onion slices in egg mixture and put parmesan and garlic powder on the plate; sprinkle with your hand and press onto each slice.

You may not even use all the cheese!

Then place on pan and spray a little more olive oil on them. Bake at 400 for about 15 minutes or until brown, turning once.  Keep a close eye on them, as they may cook fairly quickly!

Dipping Sauce
1/2 cup mayonnaise (I used Walden Farms)
1 Tbsp ketchup (Walden Farms)
2 Tbsp cream-style horseradish sauce
1/3 tsp paprika
1/4 tsp salt
1/8 tsp dried oregano
1 pinch ground black pepper
1/3 teaspoon cayenne pepper

Pasta with Zucchini and Cherry Tomatoes (C3)

Enough cooked whole wheat pasta for 4 servings
4 Tbsp extra virgin olive oil
1 clove garlic, chopped
4 small zucchini, cut in half moons
1 pint cherry tomatoes, halved
4 basil leaves, cut into strips
1/2 cup lowfat Parmesan cheese, grated

Bring a large pot of water to a boil.

In a large skillet, heat olive oil and saute garlic for 1-2 minutes (until slightly yellow).

Add zucchini and saute for 4-5 minutes (until lightly brown).  Then add tomatoes and saute for 2 more minutes.

Cook pasta according to package directions; then drain and toss with the sauce.

Stir in basil and cheese -- then serve!

Simmie's Notes:
While this isn't technically called a salad, it sure seems like one to me.  It would be great to take to a potluck -- really easy and quick to make!

Potato Chips (C2)

Potato Chips (C2)

as posted on 17-Day-Diet Facebook community page at:

http://www.facebook.com/pages/17-Day-Diet/178916518816387

Recipe Author: 17-Day-Diet Administrator

Simply thinly slice 1 medium potato (I leave the skin on).

Then spray a baking sheet with Pam and lay the slices of potato on the PAM.

Salt & pepper them; I also use hot pepper flakes!

Bake @ 450 until golden brown (about 5 minutes) , then turn them over and brown that side.

You can eat them with a tablespoon of Salsa OR low sugar ketchup, depending on what cycle you're on~

ENJOY!