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.

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.

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.

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.

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.

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.

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.

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.

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.

Cheesy Brussels Sprouts (C1)

Recipe Submitted by: Diane Archer

Brussels Sprouts
Light Italian Dressing
Parmesan Cheese

Boil or steam the brussel sprouts.

Toss with about 1/4 cup light italian dressing, then sprinkle with Parmesan Cheese.

Kale Pizza with Sweet Potato Crust (C2)

CallieEngland website

This looks and sounds yummy! Anything with sweet potato is good!

Starches: 13 starch servings for the entire pizza, so if you ate 1/6 of this, it would be 2 starch servings.
* 2 cups sweet potatoes is 4 starch servings
* 2 1/2 cups ground quinoa/quinoa flour is 9 starch servings

Callie England's website:  Kale Pizza with Sweet Potato Crust Recipe.

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

Okonomiyaki (C3)

This is a wonderful Japanese dish -- Japanese pancake filled with whatever you want!

In this recipe, swap out the all purpose flour and use whole wheat flour and this is good for C3.


From AllRecipes com: Okonomiyaki Recipe.

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.

Cran-Orange Acorn Squash (C3)

This is a crockpot recipe!
Serves 6

This recipe is similiar to the spaghetti squash recipes that are posted on the internet where you bake in the squash itself, although with this recipe it is all done at the same time; the squash is not cooked separately or ahead of time.

3 small acorn or carnival squash
5 Tbsp instant brown rice
3 Tbsp minced onion
3 Tbsp diced celery
3 Tbsp dried cranberry (make sure there's no sugar listed in ingredients list)
Pinch of ground or dried sage
1 tsp olive oil
3 Tbsp orange juice
1/2 cup warm water

Slice off (lengthwise) tops of squash and enough of bottoms so squash will sit upright.  Scoop out seeds and throw away; set the squash off to the side.

Combine rice, onion, celery, cranberries and sage in a small bowl.  Stuff each squash with the rice mixture and drizzle the olive oil and 1 Tbsp of the orange juice into each squash over the stuffing.

Stand squash in your crockpot. Pour water into the bottom of your crockpot and cook on low for 2 1/2 hours or until the squash is tender.

Frosted Cauliflower (C1)

Recipe Author: Phylis Jackson Weeks

1 head cauliflower
Fat free Greek yogurt ~1/4 + cup
Fat free cheddar cheese, shredded or grated--about 1/3 cup or less (or parmesan)

Place entire head of cauliflower in a deep bowl with 1/4 cup water, cover with plastic wrap or a tight fitting lid. Microwave for 5 minutes on high or until cauliflower is tender crisp not limp. Drain.

Remove cover, frost with yogurt, and sprinkle with cheese.

Microwave uncovered on high until cheese and yogurt are slightly melted. 30 sec -1 minute

For company: Place in the middle of a large plate and slice like a cake, surround it with carrots cooked in a little water, olive oil, ginger and stevia until carrots are glazed. You can place a small bowl of extra yogurt and cheese for "gravy."

Note: Probiotics, when heated past a certain temperature (I think it is 115 degrees F) do not count as a probiotic, as the heating destroys them.

Eggroll Insides (C1)

Eggroll Insides (C1)

Recipe Author: Jamie Stewart

This tastes like the inside of an eggroll!!

Brown:
2 lbs. Ground Turkey

Then add:
Broccoli slaw
ginger
low sodium soy sauce (just a touch)
low sodium chicken broth (just a touch)
garlic

Then.....enjoy!!!