Try new recipes to avoid getting bored or feeling deprived

New Recipe Ideas:

BBQ Beef (to share)

The best BBQ beef you have ever tasted!

4-5 pounds of lean roast beef, cooked and shredded or cut into fine pieces, all fat removed
1 large onion, chopped
1 1/2 cups brown sugar substitute (I use Wheylow…regular Splenda would probably work too)
2 T. Worcestershire sauce
1 1/2 T. prepared mustard
1 T. chili powder
3/4 cup cider vinegar
2 cups beef broth or stock

Place all ingredients except the beef into a large saucepan and simmer for 30 minutes, stirring frequently. Add the meat and simmer for another 60 minutes or until the desired degree of thickness is obtained. Serve hot.

Beef Pot Pie

1 pkg. meal replacement beef vegetable
1/4 cup water
1 t. of baking powder
3 aluminum baking cups

I cooked for about 10 mins at 350. Then I put them in the broiler for about 2-3 mins to get a nice crispy crust on top.

They had a nice crust on the top and bottom and had a nice pot pie consistency inside.

Crockpot Short Ribs

3 lbs beef short ribs, frozen!
1 lg. onion, sliced
1 (8-oz) can tomato sauce
3/4 cup water
2 T. vinegar, wine or cider
4 T. soy sauce
2 t. Splenda

Place frozen beef short ribs in a crockpot. Place onion on top of the ribs. Combine remaining ingredients and pour over ribs and onion. Cook on low for 8-9 hours. Note: if ribs are unfrozen, it will cut the cooking time by a few hours. This has about 25 grams of carbs, perhaps a bit less, in the entire potful.

Garlic Top Sirloin Pot Roast

Something a little different... a crock pot recipe for those busy nights! This is considered a 'Lean' option so 5 oz serving (cooked weight)

PREP TIME 30 Min
COOK TIME 6 Hrs
READY IN 6 Hrs 30 Min
SERVINGS- 8

INGREDIENTS

* 1 t. salt
* 1 t. freshly ground black pepper
* 1 t. paprika
* 1 (3 pound) top sirloin roast (remove as much fat as possible)
* 6 cloves garlic, slivered
* 1/2 cup water
* 1/2 cup beef broth
* 3 cubes beef bouillon
* 1 bay leaf
* 2 large green bell peppers, cut into 2-inch pieces

DIRECTIONS

1. Rub salt, pepper and paprika into the meat. With a small knife, make slits in the roast. Press the garlic slivers into the roast.
2. Place meat in crock pot. Pour in water and beef broth, and add bouillon cubes and bay leaf.
3. Place lid on slow cooker, and cook for 6 hours on High, or 8 hours on Low. During the last half hour of cooking, add the green peppers.

Nutritional Information
Servings Per Recipe: 8

Amount Per Serving
Calories: 278

Pizza Burgers

4 servings

10 ounces extra-lean ground beef
1/2 t. salt
1/2 t. freshly ground black pepper
1/2 t. dried oregano leaves
1/4 cup tomato sauce (no salt added)
1/4 cup thinly sliced white mushrooms
1 1/2 ounces skim-milk mozzarella cheese, shredded
1 T. minced fresh flat-leaf parsley

In large bowl, combine beef, salt, pepper and oregano; form into 4 equal patties. In medium nonstick skillet, cook patties 3 minutes; turn over. Spread each patty with 1 T. tomato sauce; top each with 1 T. mushrooms and one-fourth of the cheese. Cook, covered, 4 minutes, until cheese is melted and patties are cooked through. Serve sprinkled with parsley.

PER SERVING: 156 Calories, 9 g Total Fat, 4 g Saturated Fat, 50 mg
Cholesterol, 377 mg Sodium, 2 g Total Carbohydrate, 0 g Dietary Fiber,
17 g Protein, 76 mg Calcium.

Portobello-Smothered Beef Medallions

(2 servings)
 Cooking spray
2  6 oz beef tenderloin medallions     (or other lean cut of beef)
1/2 T. minced garlic
1 cup sliced Portobello mushrooms
1/2 cup beef broth
1/4 t. dried thyme
Salt and pepper, to taste

Spray nonstick skillet with cooking spray.  Heat to med-high heat and sauté tenderloins, turning once, with garlic and mushrooms for about 6-7 minutes, stirring occasionally.  Add broth and thyme; reduce heat and simmer for 3 minutes, or until liquid is reduced.  Season to taste with salt and pepper.

Bread

1 packet meal replacement scrambled eggs
1 packet meal replacement cream soup of your choice
1/3 C water
1/2 t. baking powder
1/4 t. onion powder
1/4 t. garlic powder
1 T. ground flax meal

Combine all ingredients to make dough. Divide dough in two and place on a cookie sheet or in a cake pan. Bake at 375 degrees for 5 minutes. Turn oven to low broil to brown the top for 3-5 minutes. Watch carefully to prevent burning. Serve with a steaming bowl of Maryland Crab Flavored Soup!

Bread

Preheat over to 375° and Pam-spray a baking sheet

Mix 1 pkg scrambled eggs with one pkg of cream soup, chicken, broccoli or tomato.
1/2 t. baking powder
1/4 t. onion powder
1/4 t. garlic powder
1 T. ground flax meal
5 T. water
(when using tomato soup, I add 1/2 t. basil, optional)

All spices are optional. It IS better with the flax meal so don't skip that.

Mix all ingredients together and divide into two rounds on the baking sheet. Use damp fingers to even out the tops. Bake for 5 minutes. Turn oven to low broil and brown the top. Watch VERY CAREFULLY to make sure it doesn't burn, 2-3 minutes or so. Cool on wire rack. I split them in half with a serrated edge knife and spread with one triangle of Low Fat Laughing Cow Cheese but you could use other things on them. You could use them as a bun for left over lean. Very versatile and very good!

I will double this recipe and have it with 2 scrambled eggs, 1 cream of broccoli and 1 cream of tomato. Love it that way and I get 4 little bread rounds out of it.

BREAD TIPS:
Can make using 1.5 T. of egg beaters instead of meal replacement eggs & 3 T. water. Counts as 1 meal and 1 ounce of protein from lean & green.

Bread

Heat oven to 375 degrees. Spray baking sheet with Pam.

1 pkg cream of (broccoli or tomato) soup
1 pkg scrambled eggs
1/2 t. baking powder
1/4 t. onion powder
1/4 t. garlic powder
1 T. flax seed
5 T. cold water

Mix together, then pour or spoon onto baking sheet (2 equal rounds) and smooth tops. Bake for 5 minutes. Turn over to the low broil and watch carefully for tops to brown (about 5 minutes). Cool on wire rack. This recipe makes 2 meals.

**optional – add 1/4 t. ground oregano or leave out the onion powder or garlic powder

BREAD - made from Chili or Stew

Since I couldn't eat my chili or stew any longer, I have experimented on making a bread from them just like from creamy soups.

Here is my tastiest experiment so far:

Bread:
meal replacement chili or stew - 1pkg - mix it to a powder in a food processer/mixer. It's OK if there are crunchy pieces left - it will remind you of 7-grain breads!
1/2 t. baking powder
1/2 t. Molly McButter
1 t. shredded fat-free Mozarella Cheese

Mix all the dry ingredients well in the cup.

3 T. EggBeaters
1 T.sp Egg Beaters Egg Whites

Spray SPAM on small nonstick loaf pan (get a few of them - good for meatloaf too).
Bake in microwave for 2 minutes. Let it cool off. Cut on perimeter in 2 slices. Can refrigerate and eat same OR next day!

CHIPS

1 pkg meal replacement cream soup
3 T. water

Mix soup and water in a bowl.
Spray glass pie plate with Pam.
Spread mixture into pie plate (it will be very thin)
Microwave 3 minutes.
Turn over using spatula
Microwave 1 minute more
Cool and break into pieces

CHIPS

Ingredients:
1 pkg. cream soup, chicken, broccoli or tomato
Optional seasonings: chili powder, lowfat parmesan, Molly McCheese, dried chives, garlic powder, etc.

Directions:
Mix the soup and seasonings in a cup with a tiny bit of water, adding it a few drops at a time until the powder holds together and can be made into a ball. Form it into one big ball or 6 -8 small ones. You can dip your fingers in water if it's too sticky to work with.

Spray two sheets of foil (I use Reynolds nonstick foil) with olive oil Pam. Put the ball or balls on one sheet, place the other sheet on top (Pam side down) and roll or pat the balls flat and very thin. Carefully and slowly, peel back the top sheet of foil.

I like the one big ball version, which I then cut into triangles so they look like real chips.

Then bake the sheet at 350° until the edges start to turn brown. Flip the chips over and bake another minute or two until the edge turn a deeper golden but not too dark. Watch them carefully, you don't want to overcook. Then turn the oven off and leave the chips inside as they cool. This is what makes them crunchy all the way through!

DILLY BISCUITS

2 meal replacement cream of chicken pkts
2 mel replacement eggs pkts (or 2 egg whites-deducted from lean)
2 T. ground flax seed
10 T. water
1 1/4 t. baking powder
1/2 t. garlic powder
1/2 t. dried dill weed
couple grinds of fresh ground black pepper
Preheat oven to 375 F. Put in sprayed muffin tin--regular size, not mini. Bake 15 mins until just brown and spring back when pressed.

2 biscuits=1 meal (3 biscuits=1 meal if using egg whites)
Total yield 8 muffins/4 meals (Total yield 6 muffins/2 meals + part of lean if using egg whites)

Hope ya'll love them as much as I did.
I did not use the meal replacement eggs. I used the egg whites. VERY FILLING MEAL, BTW! I wanna try this with cream of broccoli next.

These are awesome if you form on Reynolds Release like a hamburger bun or flatbread, then use half your lean and some lettuce for a sandwich!

Paprika Chicken

Easy and delicious.

6 skinless, boneless chicken breasts
salt and ground black pepper to taste
3 t. garlic powder
2 t. poultry seasoning
6 t. paprika (smoked or Hungarian is really good)

DIRECTIONS
1. Preheat oven to 375 degrees F (190 degrees C).
2. In a lightly greased 9x13 inch baking dish, place chicken breasts side by side. Sprinkle to taste with salt, ground black pepper, garlic powder, poultry seasoning, and then paprika. Bake in the preheated oven for 40 to 50 minutes, until chicken is no longer pink inside and the juices run clear. Check often and add a little water if the chicken starts to stick to the dish.

Yours in Health-
Becca Smith, TSFL - Certified Health Coach
210-275-3829

Chicken Enchiladas

I made chicken enchiladas and they were wonderful!
Recipe as follows:
2 cream of chicken soup
3 oz. cooked chicken
3 oz. Mexican cheese
1/2 cup green enchilada sauce

Mix your cheese and chicken together, then make your COC soup like you would for chips, one at a time. You have to work fast or they will harden up too much. Put 1/2 of your Lean into one "tortilla" and roll up. Do the same with the other and put them in a pan with 1/4 cup sauce on the bottom and rest on the top. If you have extra filling, put it on top of your enchiladas. Makes one lean and 2 meals. I put mine in the freezer and then microwaved when I wanted them for 1 1/2 min. These are so filling. but watch the carbs of the enchilada sauce. Mine only added 6 carbs. but I cut back somewhere else.

Chicken Stroganoff

1 onion, sliced or diced
1-2 garlic cloves, crushed (or 1 t. minced)
1 T. olive oil
4 skinless chicken breasts, cut into strips
2 T. tomato paste
1 T. paprika
1-1/2 cups chicken broth
3 cups sliced mushrooms

Sauté onion and garlic in oil until onion softens. Add chicken and cook until lightly brown. Add paprika and tomato paste and stir until chicken is coated. Add the broth/stock and then the mushrooms. Bring to a boil and let simmer for about 15 minutes or until sauce is thickened.

Crock Pot Chicken Chili

I love my crock pot...it's the most used piece of equipment in my house. Crock pots are really easy to use, no cooking skill required. You literally put food in it and several hours later, your home smells great, and you have a hearty meal!!

This is a really easy meal, but PACKED with huge flavor.

Place 3 boneless skinless chicken breasts in the bottom of your crock pot
Sprinkle chili power on top of each breast (you can do cumin too, but it turns it more into a Mexican dish rather than a chili)

Pour 1 1/2 cups of salsa over the top. I picked up a store brand that had 4g carbs per serving.

Cover, set to low and cook for 6 hours. Take the breasts out and shred with a fork. Place back in the crock pot for another 30 minutes to an hour.

I served it over a bed of lettuce with shredded fat-free cheese on top and a dab of sour cream. You could make it more like a taco by rolling this up in a lettuce leaf, endive would probably be your best leaf for that since it's pretty thick. YUM!

Crockpot "Flagrant" Chicken

1 (6 oz) can tomato paste
1 (14.5 oz) can chicken broth
4 chicken breasts cut into 1/2-inch or so cubes
1 (10 oz) can diced tomatoes and green chiles
1 medium onion, diced
1 (13.25 oz) can mushroom stems and pieces, drained

Put all the above in a crockpot and stir well. Start the crock on high and let go for an hour and then turn down to low and let it "work" all day. You will be welcomed home with a yummy fragrant aroma. Once home (or after cooking for 8-10 hours), add the following spices, to taste:

1/8 t. cayenne pepper
2 t. minced garlic
1 t. cinnamon
1 t. cumin
3 t. curry powder
freshly ground pepper

Crockpot Tangy Chicken

1 envelope Good Seasons Italian salad Dressing Mix
6 chicken breasts
1/4 cup white wine

Brown chicken breasts in a little oil in a heavy skillet.

Place chicken in crockpot. Sprinkle dressing mix over chicken; add wine. Cover and cook on high for about 4 hours.

Crockpot Spanish Chicken

4 to 6 servings

4-6 boneless/skinless chicken breasts
salt and pepper
1 large onion, diced
1 cup frozen green beans
1 can (4oz.) sliced mushrooms
1/2 t. tarragon
1/2 t. savory
1/4 t. garlic powder
1 (16 oz) can stewed tomatoes
salt and pepper to taste

Arrange chicken in bottom of crockpot. Add the onion, beans, mushrooms, tarragon, savory, garlic powder, tomatoes and salt and pepper. Cover and cook on low 8 hours.

Supper Surprise

Had the Best L&G last night. Don't know what you'd call it, but it was AWESOME. Just trying to use up some leftovers in the fridge, and yumm-o.

One egg + 2 egg whites (1/2 serving lean)
Added some sea salt, and some garlic powder.
Mixed that up in a pan, and when it started getting hot, added:
1/2 cup raw sliced mushrooms

So, the mushrooms cooked with the eggs. Once the eggs were ALMOST cooked through added:
3 oz diced cooked chicken (1/2 serving lean)
1/2 cup cooked green beans
1/2 cup diced raw tomato
Finished cooking it and topped with some Chevre (same calories as cream cheese, so this was my fat serving).

You could really use whatever veggies you'd like. I added the green beans cause they were in the fridge and I needed to eat them. Same with the chicken.

Chai Vanilla Muffins

1 pkg vanilla shake
1 pkg chai latte
2 tablespoons EggBeaters
1/2 t. baking powder
water

Mix in a small bowl and drizzle in the water until it is the consistency of cake batter. Pour into two small custard cups and microwave on high about 2 min.

LATTE MUFFINS

2 pack chai latte
2 pack oatmeal - apple
1t. baking powder
1 teaspoon pumpkin spice seasoning
1/2 t. cinnamon
1-2 t. Splenda
1 cap vanilla
1 cap almond extract
1 cup of water or just a little more

Bake at 350 for about 15 minutes. Makes 12 muffins.  3 muffins=1 meal

Pumpkin Muffins

3 packages meal replacement oatmeal (I use Apple Cinnamon & MBS)
1 pkt meal replacement chai
1 pkt  meal replacement vanilla pudding
1 pkt meal replacement eggs
2 t. cinnamon (the more the better)
1/2 t. nutmeg
1 t. baking powder (I use aluminum-free Rumsford)

2 T. flax seed (optional)
1 T. brown sugar diet  sweetener
1 cup pumpkin
1/2 cup water

Preheat oven to 350 degrees. Mix the eggs with the water and set aside. Put the oatmeal in your magic bullet with the flat blade and blend for a few seconds while shaking the MB to make flour out of your oatmeal. Then mix all dry ingredients in a large bowl. Next add the wet ingredients and mix well. Spray 6 muffin cups with non stick spray. (I also like to use the silicone muffin pans as the muffins just pop right out afterwards.) Divide the mix into the muffin pans evenly. Then take your fingers and get them really wet and pat the muffins down into the pan, leaving the tops very moist. Bake in oven for 35 minutes. Remove from oven and immediately place in Ziploc baggies and put in the refrigerator. Let them cool at least an hour as they taste best cold.

Toast

2 packets of maple and brown sugar oatmeal, or your flavor of choice
1/2 t. baking soda
1/4 t. baking powder
Mix dry ingredients thoroughly.

Then mix the following in a separate bowl:
2/3 cup cold water
2 t. white vinegar
2 t. vanilla

Mix wet ingredients thoroughly. Then combine with the dry mixture until the batter is smooth. Pour immediately into 2 mini-loaf pans and bake at 350 degrees for 20 minutes. An inserted toothpick should come out clean.

After completely cooled, cut each mini loaf in half lengthwise. I used a bread knife after they had been refrigerated overnight. Pop into a toaster or toaster oven until you reach the toasting level you desire.

Spray on a few squirts of I Can't Believe It's Not Butter, if you wish. Then top with approximately 1/2 T. of Walden Farms sugar-free strawberry fruit spread onto each half.

Yield: 2 meals.

Switch up what you are eating occasionally to avoid getting bored or feeling deprived!!!!