Grilled Chicken
Soup
Cauliflower or Broccoli soup
Snack Mix
Refried Bean Soup
Pita Pizza
Mom's Deviled Eggs
Mom's Mixed Veggie Soup
Oriental Spinach Salad
Peanut butter Soup
Caesar Salad
Brushetta
with Sun Dried Tomatoes and Capers
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| 14 1/2 ounces chicken broth |
| 1 ounce barley, pearled -- uncooked weight |
| 1 whole chicken breast half without skin --
boneless |
| 1 cup mixed vegetables, frozen -- (allowed
vegetables) |
| 2 tablespoons soy sauce, low sodium -- or to taste |
Cook barley in broth according to time on barley
package, but undercook by 5 minutes.
Grill chicken breast on both sides until cooked. Do
not overcook. Cut into chunks.
When the barley is 5 minutes away from being finished
cooking, add the cooked chicken and remaining ingredients. Continue
cooking over medium heat for 5 minutes.
Serves 1.
NOTES: Oriental broth or vegetable broth may be
substituted for chicken broth.
To reduce sodium, use less soy sauce.
Per serving: 431 Calories (kcal); 5g Total Fat; (10%
calories from fat); 46g Protein; 51g Carbohydrate; 68mg Cholesterol;
2672mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat;
5 1/2 Vegetable;0 Fruit; 0 Fat; 0 Other Carbohydrates
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| 1 Cauliflower head; or 2 lb Broccoli) |
| 4 c Chicken stock |
| 2 Onions; chopped |
| 2 Celery rib; chopped |
| 1/4 c Whipping cream |
| 1/8 ts Nutmeg |
| salt and pepper to taste |
Trim the cauliflower's leaves or the broccoli's tough
stems. Cut into medium to small pieces. Bring the chicken stock to a
boil in a large pot. Add the cauliflower or broccoli pieces and the
onion and celery. When the stock returns to boil, reduce heat and simmer
for 10 to 15 minutes until the cauliflower or broccoli is tender and can
be pierced with a fork. Do not overcook.
Drain the vegetables and reserve the stock. Set aside
eight of the nicest-looking florets for garnish. Using a food processor
or blender, puree the cooked vegetables, gradually adding the hot stock.
It might be necessary to do this in batches. Return the puree to the
pot, place over low heat and stir in the cream.
Pour the soup into serving bowls and garnish with the
reserved flowerets and a pinch of nutmeg. Serve immediately.
Serves 6 to 8.
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By: Timmy
Montgomery
I fill a big bowl with a
combination of SB legal cereals (Cheerios, All-Bran, Puffed Kashi, Spoon
Size Shredded Wheat) and nuts (Spanish peanuts, cashew pieces, pepitas,
pine nuts, soybeans).
In a small bowl, I mix the seasonings with approximately 3/4
cup oil:
| 2 tsp. onion flakes |
| 1 tsp. garlic powder |
| 1/2 tsp. salt |
| 1 Tbsp. parsley flakes |
| 1/4 tsp. lemon pepper |
| 1/2-1 tsp. dill weed |
I stir this mixture well then pour it over
the cereal and nut mixture. Make sure it's all pretty well coated. Then I
spread it on a large cookie sheet (or sheet-cake pan) and put it under the
broiler. Watch it closely so it doesn't burn, and it no time at all you
have a tasty, toasty snack. I put it in the small snack-size Ziplocs for
portion control. But it looks nice in a bowl for company, too.
This mixture isn't very salty and isn't
hot. You could easily add cayenne or curry to heat things up. And a lot of
you would probably want it saltier. My DH is a heart patient, so I keep
salt to a minimum.
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| 1 can fat-free refried beans, no sugar |
| 1 can diced tomatoes |
| 1 can chicken broth |
| 1 small can diced green |
Throw them all together in a pot and heat through.
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Toufayan Whole Wheat Pita,* sliced horizontally, reserve
1/2 for another time (toast the inside; put inside up on baking tray)
| tomato sauce, sugar free |
| garlic powder |
| ground oregano |
| canned mushrooms, drained |
| chopped onion |
| sliced black olives |
Italian sausage, cooked, crumbled (I like Owen's
Italian)
Hormel Genoa salami**
provolone cheese (Alpine Lace makes a reduced-fat
version)
Assemble pizza on baking tray. Put under broiler or bake
until cheese melts and starts to brown. Cut into wedges. Serves 1.
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Recipe By :Judy Mento
| 8 whole egg -- hard boiled |
| 1/2 cup mayonnaise -- sugar-free |
| 1 teaspoon onion powder |
| 1 teaspoon cider vinegar |
| 2 teaspoons mustard |
| 1/2 teaspoon salt |
| 1/4 teaspoon pepper |
| 1 packet Equal sweetener, 1 pkt. |
| dash paprika |
| Cut eggs in half. |
Mash yolks with other ingredients, except paprika. (May combine in a
baggie or Ziploc bag; cut off corner & use this to pipe the mixture
into the egg whites.) Stuff egg white halves. Sprinkle paprika on top.
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Recipe By :Judy Mento
| 1 cup tomato juice |
| 1/4 cup onion -- chopped |
| 2 cups cabbage -- shredded |
| 16 ounces tomatoes, canned -- with juice, chopped |
| 16 ounces green beans, canned -- with juice |
| 1/8 teaspoon salt |
| 2 teaspoons chicken bouillon granules |
| 2 cups water |
Combine all ingredients in saucepan. Simmer until
vegetables are tender.
NOTE: Add other allowed vegetables as desired.
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Recipe By :JoAnna Lund
| 6 cups spinach leaves -- fresh, torn, stems removed |
| 2 whole eggs, hard-boiled -- chopped |
| 2 tablespoons bacon bits -- real bacon |
| 1/4 cup lemon juice |
| 1/4 cup cider vinegar |
| sugar substitute -- to = 1/4 cup sugar |
| 2 tablespoons soy sauce, low sodium |
In a large bowl, combine spinach, eggs, and bacon bits.
In a small bowl, combine lemon juice, cider vinegar, sugar substitute, and
soy sauce. Add to spinach mixture. Toss well to combine. Serve at once.
Serves 4 (1 1/2 cups)
VARIATION: If in maintenance and/or can tolerate fruit
with other food, may add 1 can rinsed, drained mandarin oranges (no sugar
added).
NOTE: This dressing is good on other salads as well.
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Submitted By: Judy Mento
| 2 tablespoons onion -- diced |
| 2 tablespoons celery -- diced |
| 1/2 cup chicken broth |
| 1/2 cup water |
| 1 tablespoon peanut butter, chunky -- sugar free |
| 3 whole tomatoes, canned -- no sugar added, chopped |
| dash salt |
| dash pepper |
| dash hot pepper sauce |
Spray small saucepan with nonstick cooking spray and
heat. Add onion and celery and cook, stirring frequently, for 2 minutes.
Stir in broth, water, and peanut butter. Bring mixture to a boil. Reduce
heat. Let simmer for 8 minutes. Add tomatoes, salt, and pepper and,
stirring frequently, return mixture to a boil. Transfer to soup bowl, add
hot pepper sauce, and stir to combine.
Serves 1.
Source: "Weight Watchers Favorite Recipes, p. 41"
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Recipe By: Tara
Blend until smooth:
| 4 egg yolks |
| 1/8 teaspoon salt |
| 1/8 teaspoon freshly ground black pepper |
| 1/2 cup olive oil |
| 1 tin anchovies (really...they're the secret
ingredient!) |
| 2 cloves garlic |
| 1 tbsp. French pommery mustard (no sugar) |
| 2 tbsp. soy lecithin granules (from health food
store...the second secret ingredient) |
Clean, dry and cut up romaine lettuce. Sprinkle with
parmesan cheese to taste. Pour dressing into lettuce and toss until all
lettuce is coated. Bacon bits are optional (sugar free of course!) It's
also good with some feta cheese on top. Make sure lettuce is cold and
serve on a chilled plate.
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Submitted By: Vicki
Recipe By : Tracy Pikhart Ritter (Eat More, Weigh Less
by Dr. Ornish)
| 4 sun-dried tomatoes -- not packed in oil |
| 3 ripe tomatoes -- peeled, seeded, chop |
| 3 tablespoons red onion -- minced |
| 3 teaspoons capers |
| 3 cloves garlic -- minced |
| 2 teaspoons balsamic vinegar |
| 1 tablespoon fresh basil -- chopped |
| 1 tablespoon fresh oregano -- chopped |
| 1 teaspoon black pepper -- freshly ground |
| 1/2 teaspoon sea salt -- to taste |
| 1 12-inch loaf Italian bread, cut into 24 --slices |
| grated nonfat Parmesan or Romano -- optional |
Preheat oven to 350 degrees. Reconstitute the sun-dried
tomatoes by placing them in a small bowl and pouring about 1 cup of
boiling water over them. Let the tomatoes rest in the hot water until it
cools. Drain the tomatoes and chop them finely. Combine all ingredients,
except the bread slices and the cheese, in a bowl and set aside for 1 hour
at room temperature. Toast the bread slices in the oven until lightly
brown, cool slightly. Top with the tomato mixture. Sprinkle with Romano or
Parmesan cheese if desired. Serve warm or at room temperature.
Note: When I made this dish, I took 3 tomatoes, sliced in half,
sprinkled them with a little coarse kosher salt and fresh thyme and baked
them for about 3 hours at 350. I used these instead of the dried tomatoes
called for in the above recipe. I got this idea from one of Suzanne
Somer's recipes - Candied Tomatoes. I also grilled 1/4" thick slices
of zucchini cut lengthwise, and cut them up and added them to this dish. I
did not serve this on bread slices. Instead I served it over Hodgson Mill Whole-Wheat
Angel Hair Pasta. I think that I also added a little (1 Tbs.) olive oil.
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