ObesityHelp

4 small skinless boneless chicken breast halves
Dijon or whole grained mustard
4 slices deli ham
4 slices Swiss cheese
1 tablespoon butter, melted
¼ cup Panko or fresh breadcrumbs (1 slice of sandwich bread pulsed in the food processor)

Preheat oven to 350°F. Place each chicken breast half between two pieces of plastic wrap; working from the center to the edges, lightly pound with the flat side of a meat mallet or the bottom of a small heavy skillet to a uniform ¼ inch thickness. Remove plastic wrap.

Place one slice of ham and one slice of cheese on each chicken piece then smear with mustard; fold in the sides and roll up jelly-roll style, securing both ends with toothpicks. Arrange chicken rolls in a shallow baking dish; brush with melted butter and sprinkle with the fresh or Panko crumbs. Bake for 25 to 30 minutes, until chicken rolls are cooked though. Cut each roll into ½ inch thick slices and fan out on individual plates.

WLS ½ roll portion, about 4 ounces:  Calories 157, fat 7 g, carbs 2 g, protein 20 g
Serves 4

2 pkts. Knox® Gelatin

1/2 cup cold water

16 oz. can lite peaches, reserve liquid

8 oz. pkg. fat-free cream cheese

2 pkts. sugar substitute

In blender, sprinkle gelatin over water; let stand 2 minutes.

Meanwhile, in small pan, bring reserved juice to a boil. Add to blender until gelatin is dissolved, about 2 minutes. Add peaches, cream cheese and sugar substitute to taste. Blend until smooth. Pour into cupcake or mini-muffin paper cups. Chill until firm. Garnish with peach if desired. Makes 6 servings.

Nutrition information per serving: calories 56; protein 3 grams; fat 1 gram; sodium 35 mg

Cut each pepper in half and scoop out all of the seeds and membranes with a spoon.

Blend cream cheese, cheddar, and green onion until smooth and chill. Divide the filling among the 18 peppers, rolling the chilled cheese into a small pepper shaped bullet, filling one half of each pepper and topping with the other half to enclose it.

Wrap a slice of bacon slightly overlapping to cover the peppers completely. Secure the ends with a small bamboo skewer or toothpick and arrange on baking sheet (on a wire rack if you have one). Can be refrigerated at this point until ready to cook.

Preheat oven to 375 degrees. Roast the peppers 35 to 40 minutes, until bacon is browned and jalapenos are softened. Serve hot.

Makes 18 large appetizers.

1 medium onion, chopped 
2 garlic cloves, minced
2 tablespoon olive oil
Two 15-ounce cans Cannellini or white beans, drained
2 tablespoons flour
4 cups diced, cooked chicken or turkey
1 cup corn
One 4.5-ounce can diced green chilies
Two 14.5-ounce cans chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon oregano
Salt and pepper to taste

Sauté onion and garlic in olive oil in a large pot over medium high heat until onion is tender. Puree one can of drained beans and set aside. Stir the flour into the onion mixture and cook for one minute. Add chicken, corn, chilies, broth, cumin, chili powder, oregano, beans, reserved bean puree, and one cup water. Season with salt and pepper. Reduce heat and simmer for 30 minutes. Makes about twelve 1-cup servings 

Per Serving: Calories 169; Protein 16 g; Fat 7 g; Carbs 10 g; Sugar 1 g; Sodium 309 mg

High Protein Fruit Spread

8 oz fat free cream cheese

3 scoops Any Whey Protein Supplement

½ cup 100% fruit spread (no added sugar)

2 packets Splenda

2 tsp. vanilla extract

Leave cream cheese at room temperature for 30 minutes. Mix all ingredients with a hand mixer until smooth. Use on toast, English muffin, pancakes or as a dip with fresh fruit. Makes 8 servings.

Nutrition information per serving: 66 calories, 10 grams protein, 2 grams carbohydrate, 0 grams fat, 211 mg sodium.