Chicken Deviled Eggs
6 hard cooked eggs ½ c finely diced, cooked chicken
3T light mayonnaise 1T onion, grated
1t Dijon mustard ½ t dry mustard1T parsley, minced
Directions: Cut eggs lengthwise in half. Remove yolks and place in a small bowl. Mash yolks with a fork. Add chicken, mayonnaise, onion, Dijon mustard, dry mustard and parsley. Blend well. Stuff egg whites with yolk mixture. Sprinkle tops with paprika to garnish.
Nutrition: Number of servings: 6, Portion size: 1 whole egg or 2 halves
Calories: 164, Protein 12g, Carbohydrates: 1g, Fat: 6g
Source: Bariatric Innovations Cookbook
Tex-Mex Bean Salad with Creamy Salsa
1/3 c salsa 3T reduced fat sour cream
2- 15.5oz cans black beans, drained and rinsed
1c grape tomatoes, halved 3/4c yellow corn
1T apple cider vinegar ½ c avocado, diced
½ c onion, chopped 2oz pepper jack cheese, shredded
Romaine lettuce (optional)
Directions: In a large bowl, stir together salsa, sour cream, and vinegar until blended. Add the rest of the ingredients; toss to mix and coat. Place romaine lettuce leaf on bottom of the plate. Top with desired amount of bean mixture. Top with a sprinkling of the shredded cheese.
Nutrition: Number of servings: 10-12, Portion size: ½ c Calories: 110, Protein: 5g, Carbohydrates: 13.5g, Fat: 3g
Provided by: Shelly Torres
Taco soup
1lb ground turkey 1 large onion, chopped
1 package low sodium taco seasoning
1 package low sodium Hidden Valley Ranch dressing mix
1 can pinto beans 1 can hot chile beans
1 can low sodium whole kernel corn
1 can stewed tomatoes (Mexican flavored)
1 can stewed tomatoes (any flavor)
Directions: Brown meat and onion drain. Mix dressing and taco seasoning mix into meat. Then, without draining, add the rest of the ingredients. Simmer for 1 hour.
Nutrition: Number of servings: 16, Portion size: 1c Calories: 135, Protein: 10g, Carbohydrates: 15g, Fat: 3.4g
Provided by: Shelly Torres
COZY CURRIED PUMPKIN STEW
Ingredients:
1 onion, diced 1 large carrot, shredded or minced
2-3 cloves garlic, minced 4 boneless skinless chicken breasts, cubed
1 can diced tomatoes 2 c pumpkin puree
2 c chicken broth 1 can fat-free evaporated milk
½ c frozen or fresh corn ½ c frozen baby lima beans
1 can chick peas ( garbanzo beans), drained
A quarter cup chopped green onions
1 Tbsp curry powder 1 tsp cumin
2 Tbsp Splenda Salt
Directions: In a large Dutch oven, combine onion, carrots, half Tbsp curry, and chicken on medium-high until chicken is cooked through and onion is translucent. Salt and pepper chicken after adding to Dutch oven. Add rest of ingredients in order. Heat until boiling and slightly reduced. Salt and pepper to taste. Serve warm. If stew gets too thick, think it out with a little more chicken broth.
Nutrition: Number of servings: 16-20, Portion size: ½ c Calories: 113, Protein: 15.9, Carbohydrates: 7.8 g, Fat: 2.0 g
Source: www.obesityhelp.com
Fire Roasted Salsa
1- 28oz can fire roasted tomatoes ¼ c onion, minced
1T jalapeno slices, jarred, minced 1 clove garlic, minced
2T cilantro, minced
Directions: Place all foods in food processor. Pulse 3-4 times so that salsa remains chunky. Serve over grilled chicken breast with a side of baked tortilla chips.
Nutrition: Number of servings: 8, Portion size: 1/4c Calories: 45, Protein: <1g, Carbohydrates: 8.75g, Fat: <1g
Provided by: Deborah Hunley
Apple Pumpkin spread
Ingredients:
1¼ cup apple juice (cold) 1 pkg sugar free vanilla pudding (instant)
1 cup canned pumpkin ¾ tsp pumpkin pie spice or apple pie spice
Directions: In a mixing bowl, combine apple juice, pumpkin and dry pudding mix. Beat on low speed for 2 minutes. Stir in pumpkin pie spice. Let stand 5 minutes. Serve on graham cracker or English muffin. Store in refrigerator for up to 3 days.
Nutrition: Number of Servings: 48, Portion size: 4T Calories: 50, Protein: 1g, Carbohydrates: 10g, trace fat
Provided by: Amanda Gaikowski
Beef and Bean Dip
Ingredients:
6oz 96% lean ground beef or turkey
1 medium onion, chopped
1T chili powder
1 can (1lb) pinto beans, drained
½ t ground cumin
½ c picante sauce
½ c shredded non-fat or reduced-fat sharp cheddar cheese
¼ c thinly sliced scallions
Directions: Place ground beef in a medium-sized nonstick skillet and brown over medium-high heat, stirring constantly. Drain off excess fat. Add onion and 2 tsp of the chili powder. Cover and cook over medium heat until onions are crisp and tender. Set aside. Place the beans, remaining tsp of chili powder, and cumin in a food processor or blender and process to desired consistency. Spread bean mixture in a layer on the bottom of a 9 inch deep pie pan. Top the beans with the ground meat mixture, add layers of the picante sauce, cheddar cheese, and scallions in that order. If using a microwave oven, heat uncovered at 80% power for about 5 minutes or until bubbly. If using a conventional oven, heat uncovered at 400 degrees for about 20 minutes or until bubbly. Serve with fat-free or reduced-fat tortilla chips.
Nutrition: Yield: 3 ½ c, Portion Size: 1 TB Calories: 15, Protein: 2g,
Carbohydrates: 2.8g, 0.2g fat
Provided by: Amanda Gaikowski
Holiday Nog
7 cups skim milk, divided
1 package (1 ounce) instant sugar-free vanilla pudding mix
1 to 2 teaspoons vanilla extract or rum extract
Sugar substitute equivalent to 4 to 8 teaspoons sugar
1 cup evaporated skim milk
Directions: Combine 2 cups milk, pudding mix, vanilla and sugar substitute in a bowl; mix according to pudding directions. Pour into a ½ gallon container with a tight- fitting lid. Add 3 cups milk; mix well. Add evaporated milk and shake. Add remaining milk; shake well. Chill.
Nutrition: Yield: 16 servings, Portion size: ½ c Calories: 72, Protein: 6g, Carbohydrates: 9.8g, Fat: 0.8g
Provided by: Barb Mactaggart
Pumpkin Ricotta Mousse
1 cup low-fat ricotta cheese
1 cup pumpkin puree (such as Libby’s)
2 Tablespoons sugar-free, fat-free white chocolate instant pudding mix
2 Tablespoons Splenda
½ teaspoon Chinese Five Spice
1 teaspoon cinnamon
1 1/3 cup frozen sugar-free whipped topping, thawed
Directions: In a food processor or blender, blend ricotta and pumpkin until smooth. Add pudding mix, Splenda, Chinese Five Spice, cinnamon, and 1/3 cup whipped topping. Process until well-blended and smooth. Remove from food processor, pour into medium bowl and fold in the final cup of whipped topping. Refrigerate until ready to serve. Serve in parfait glasses. Top with a dollop of whipped topping and a sprinkle of toasted almonds and cinnamon, if desired. Tastes like fall!
Nutrition: Number of servings: 6-8, Portion size: ½ c Calories: 50.7, Protein: 3.5 grams, Carbohydrates: 5.8 grams, Fat: 1.5 grams
Recipe provided by Flourish www.obesityhelp.com
Italian meatballs:
1 1/4 lb of ground lean turkey 1 large egg, lightly beaten
2 Tbs. of freshly grated Parmesan 1/2 tsp.dried thyme
1/2 tsp. kosher salt 1/2 tsp. of freshly ground black pepper.
2 minced garlic cloves 1/2 cup coarsely chopped flat leaf parsley
1/2 cup Italian bread crumbs mixed with 1/2 cup of water
1 Tbs. of olive oil
Directions: Combine turkey with the egg, cheese, thyme, salt, pepper, garlic, parsley, and bread crumbs in a large bowl until very well blended. Roll the mixture in approx. 1 1/2 inches in diameter (should have about 24 meatballs total). Heat 1 Tbs. of olive oil in a nonstick skillet over medium- high heat and brown meatballs on all sides. Let simmer in your favorite spaghetti sauce for a little while, but not to long, as the meatballs can fall apart. Serve with whole wheat pasta to make it a dinner.Nutrition: Portion size: 2 meatballs Calories 110, Protein: 17g, Carbohydrates: 10g, Fat: 8gProvided by: Lindsey Baum
Cucumber Tomato Salad
1 cucumber, peeled and chopped 1/3 cup fresh dill, chopped
1 cup plain lowfat yogurt 1/8 tsp. salt (optional)
1/8 tsp. pepper ¾ lbs. tomato/raw, peeled and sliced
Directions: Combine all ingredients, except tomatoes, in a mixing bowl. Set aside 10 minutes. Arrange tomato slices on serving plates. Spoon cucumber sauce over tomatoes.Nutrition: Serving size: ½ c Calories: 67, Protein: 2.25g, Carbohydrates: 7g, Fat: 3gTurkey Chili1 ¼lbs. lean ground turkey 1 green bell pepper, finely chopped
1 small onion, finely chopped 2-14.5 ounce cans no-salt added diced tomatoes
1-15.5 ounce cans kidney beans, undrained
1-1.25 ounce chili seasoning packet Cooking sprayDirections: In a large soup pt, cook turkey over medium heat until brown. Remove turkey from pot and drain fat. Spray pot with cooking spray and sauté green pepper and onion for 3-4 minutes. Add cooked turkey back to pot with the remaining ingredients. Bring to a boil, cover, and simmer for 10 minutes.Nutrional Information: Number of Servings: 9, Portion size: 1c Calories 226, Protein: 19g, Carbohydrates: 23g, total fat 7g
Source: American Diabetes Association
No Bake Fudgey Peanut Butter Bites
½ c fat-free cream cheese 6T reduced-fat natural peanut butter
4 scoops Chocolate Whey protein 1/8 c Eggbeaters egg substitute
1 packet Nestle Carnation Fat-free hot chocolate
½ c raw oatmeal Splenda artificial sweetener
Directions: Heat cream cheese and PB in the microwave until soft. Mix well. Add splenda to taste. Add part (not all) of the Eggbeaters. Add protein and mix well. Expect mixture to be dry and difficult to mix at first. Add Nestle Hot chocolate mix and mix well. If it needs to be wetter, add more of the eggbeaters. When you get a play-doh consistency, add oats and mix. Lightly spray wax paper and press out to desired thickness. Chill in refrigerator for 2 hours. Cut into 1inch pieces.
Nutrition: Yield: ½ of 9x13 pan, Portion size: 1 inch square Calories: 40, Protein: 5g*, Carbohydrates: 2.3g, Fat: 1g * Protein may vary depending on protein powder and peanut butter used in recipe
Provided by: Christine Bennet
Pea and Tomato Salad
1 ½ c cooked peas 2 medium tomatoes, diced
½ t cumin 2T olive oil
3T white wine vinegar 1T Dijon mustard
1 pinch fresh ground pepper and salt to taste
Directions: Combine all ingredients and toss well. Serve chilled.
Nutrition: Servings: 6, Portion size: 6 Calories: 87, Protein: 3g, Carbohydrates: 9g, Fat: 5g
Source: American Diabetes Association
Nona’s Italian Country Chicken
Ingredients
6 boneless, skinless chicken breasts, quartered (about 2 1/2 pounds total)
3 eggs, beaten
2 1/2 cups Italian breadcrumbs
1/2 cup, plus 1-2 tablespoons butter, divided
2 tablespoons extra virgin olive oil
1 1/2 teaspoons dried Italian seasoning
2 large green peppers, thinly sliced
1 (7-ounce) can sliced mushrooms, drained
2 cups chicken broth
2 cups Monterey Jack cheese
1 (2.8-ounce) can French’s Original French Fried Onions
Instructions
1. Soak chicken breasts in beaten eggs overnight.
2. Preheat oven to 350F.
3. Coat chicken pieces with breadcrumbs. In a large skillet, melt 1/2 cup butter over medium heat until golden brown. Add half the chicken and cook about 2 minutes per side. Repeat until all chicken is browned, adding 1 to 2 tablespoons additional butter, if needed. Transfer chicken to a 13-by-9-inch baking pan.
3. Add olive oil and Italian seasoning to pan drippings and heat over medium heat. Add peppers and cook 12 minutes or until richly brown and caramelized, stirring frequently. Sprinkle peppers and mushrooms evenly over chicken. Deglaze the pan with some of the chicken broth and pour over all. Add remaining chicken broth. Top with cheese. Bake, uncovered, 30 minutes. Sprinkle onions evenly over all and bake 15 minutes or until golden. Serves 6.
Provided by: Christine Bennet
Bloody Mary
3c Tomato juice 1c vodka
2T fresh lemon juice 1T fresh lime juice
1t Worcestershire sauce 1/2t hot pepper sauce (to taste)
1/2t fresh ground black pepper 4 stalks of celery
4 lime wedges
Directions: Combine all ingredients except for celery and lime wedges. Pour into glasses and garnish with celery stick and lime.
Nutrition: Number of servings: 4, Portion size: 1c Calories: 178, Protein: 1.75g, Carbohydrates: 8.75g, Fat: 0g
Grandma Piatak's Pretzel Salad
2 box frozen strawberries DO NOT THAW!
1 large box Strawberry Sugar Free Jell-O
2 cup pretzel
¾ cup light margarine
3 tbs. Sugar Blend Splenda
8 oz low fat cream cheese
2 medium Fat Free Cool Whip
1 cup Sugar Blend Splenda
Walnuts optional
Directions:
2 cups crushed pretzels - NOT TOO FINE
¾ cup melted butter or margarine
3 tbs.
Mix well and pat into 9" x 13" pan Bake @ 375 for 8-10 minutes
Cool.
Cream 8 oz package of soft cream cheese with 1 cup Splenda
Fold in a medium size Cool Whip
Spread over cooled pretzel layer
1 large box Strawberry Sugar Free Jell-O
1 cup boiling water
2- 10 oz boxes frozen strawberries -DO NOT THAW!
Make Jell-O, add strawberries and let set 15 minutes or more
Pour it over cream cheese layer and refrigerate
Add whip topping and crushed pretzels (or nuts) on top
Nutrition: Number of servings: 24 Calories: 90, Protein: 1.3g, Carbohydrates: 15g, Fat: 1g
Hazel Piatak
Taffy Apple Salad
1-6oz. package of sugar free butterscotch pudding mix
1-granny smith apple, finely chopped
1-6oz. can crushed pineapple with light juice
3 cups light Cool Whip ¾ cups of blanched almonds
Directions: Combine chopped apple, pineapple with juice, and pudding mix. Fold in Cool Whip then add almonds. Serve chilled
Nutrition: Number of servings:10-12, 1/2c servings Calories: 124, Protein: 2.9g, Protein: 16g, Fat: 5.6g
Turkey Chili
1 ¼lbs. lean ground turkey 1 green bell pepper, finely chopped
1 small onion, finely chopped
2-14.5 ounce cans no-salt added diced tomatoes
2-15.5 ounce cans kidney beans, undrained
1-1.25 ounce chili seasoning packet
Cooking spray
Directions:
In a large soup pt, cook turkey over medium heat until brown. Remove turkey from pot and drain fat. Spray pot with cooking spray and sauté green pepper and onion for 3-4 minutes. Add cooked turkey back to pot with the remaining ingredients. Bring to a boil, cover, and simmer for 10 minutes.
Nutrional Information:
Number of Servings: 9, Portion size: 1c Calories 226, Protein: 19g, Carbohydrates: 23g, total fat 7g
Source: American Diabetes Association