Lois K.

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TACO SOUP RECIPE

BROWN TOGETHER :
1 medium onion chopped fine
2 lbs lean ground meat
Drain off all fat


OPEN AND DUMP INTO CROCK-POT: 
2 (14.5oz)  diced tomatoes
1 small can Ro*tel (diced tomatoes w/chili peppers and spices)
1 (15oz can)  kidney beans
             "          pinto beans
             "          black beans
1 can shoe-peg corn (white corn)

STIR IN WELL: 2 pkg of Taco seasoning mix 
                            1 pkg of Hidden Valley seasoning mix    

ADD MEAT AND SIMMER.....THE LONGER THE BETTER!!
SERVE WITH FF  SOUR CREAM OR SHREDDED CHEESE ON TOP. YUMMY

****NOTE**** THIS IS VERY FILLING AND THIS RECIPE MAKES POT FULL.  FREEZE IN 1 CUP SIZE FOR LUNCHES!

For Cake
1 cup moist-style chocolate cake mix (1/4 of an 18.25-oz. box)
One 25-calorie packet diet hot cocoa mix
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. mini semi-sweet chocolate chips
1/2 tsp. Splenda No Calorie Sweetener (granulated)
2 dashes salt

For Filling
One-half Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)
1/2 tbs p. mini semi-sweet chocolate chips
1 tsp. fat-free liquid creamer (like Coffee-mate Fat Free Original)
                                                                               1/2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)


Directions:
Place the chocolate chips for the filling in a glass and set aside. Pour the creamer in a microwave-safe bowl with the butter, and heat in the microwave for about 15 seconds, until butter has melted and mixture is very hot. Pour the mixture over the chocolate chips and stir until they have dissolved. Allow to cool for several minutes. Add the pudding to the mixture and stir well. Spoon the chocolate mixture into four evenly spaced mounds on a plate. Place in the freezer for 25 minutes. (Don't over-freeze -- the mounds could stick to the plate.)

Preheat oven to 350 degrees.

Place chocolate chips for the cake in a tall glass along with the contents of the cocoa packet. Add 1/4 cup boiling water and stir until chips and cocoa have dissolved. Add 1/2 cup cold water and stir well. Pour the contents of the glass into a mixing bowl. Add all of the remaining ingredients for the cake (cake mix, egg substitute, Splenda, and salt) to the mixing bowl, and whip batter with a whisk or fork for 2 minutes.

Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins (each about 4 inches in diameter) with nonstick spray. Evenly spoon the cake batter (which will be a little thin, but don't worry!) into the ramekins. Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 15 minutes. Cakes will look shiny when done.

Carefully remove each ramekin from the oven. You can eat the cake right out of the ramekin (while the center is still gooey!), but make sure to let it cool a little bit, because the ramekin will be hot. Or you can wait until it has cooled completely and plate the cake by running a knife along the edges and flipping it upside down. (Then just pop it in the microwave for about 15 seconds to heat it back up.) Enjoy!

MAKES 4 SERVINGS

Serving Size: 1 individual lava cake
Calories: 182
Fat: 4.5g
Sodium: 433mg
Carbs: 32g
Fiber: 1.5g
Sugars: 18g
Protein: 4g

POINTS® value 4*

Serves: 12                                                                                              Prep: 21min| Cook: 40min | Total: 1hr 16min
              

• CAKE: 
•  
• 2 cups unbleached all-purpose flour 
• 1/2 cup poppy seeds 
• 1/2 teaspoon baking powder 
• 1/2 teaspoon salt 
• 4 egg whites 
• 2 eggs 
• 1 1/4 cups sugar 
• 1/4 cup canola oil 
• 2 tablespoons grated orange peel 
• 1 teaspoon vanilla extract 
• 3/4 cup orange juice 
•  
• Glaze: 
• 3/4 cup confectioners' sugar 
• 2 tablespoons orange juice 

  Directions 1. To make the cake: Preheat the oven to 350°F. Grease a 9" or 10" tube pan with a removable bottom and dust lightly with flour. 2. In a medium bowl, combine the flour, poppy seeds, baking powder, and salt. 3. In a large bowl, with an electric mixer on medium speed, beat the egg whites until soft peaks form. 4. In another bowl, using the same beater, beat the eggs and sugar until pale yellow and fluffy. Add the oil, orange peel, and vanilla extract, beating just until blended. Alternately add the flour mixture and the orange juice, beating on low speed just until blended. 5. Stir one-third of the egg whites into the batter, then fold in the rest. Place the batter into the prepared pan. 6. Bake for 40 minutes, or until a wooden pick inserted in the center comes out clean. The cake will rise and crack on top, then deflate a bit as it cools. Run a knife around the rim of the cake to loosen it from the sides. Cool on a rack for 15 minutes. Remove the cake from the pan and place on the rack to cool completely. 7. To make the glaze: In a small bowl, whisk together the confectioners' sugar and orange juice until smooth. Drizzle over the cooled cake.

Nutritional Facts per serving

CALORIES

292.3 CAL

FAT

8.9 G

SATURATED FAT

1 G

CHOLESTEROL

35.3 MG

SODIUM

148.1 MG

CARBOHYDRATES

47.8 G

TOTAL SUGARS

29.9 G

DIETARY FIBER

1.4 G

PROTEIN

5.9 G

Fresh Tomato Pie

3 to 4 tomatoes, diced
salt and pepper to taste
1/2 c. mayonnaise
1 c. shredded sharp Cheddar cheese
1 c. shredded Colby Jack cheese
1 T. dried chives
1 T. dried basil
9-inch pie crust, baked

Place tomatoes between paper towels to absorb some of the moisture. Remove tomatoes to a bowl and sprinkle with salt and pepper. In a separate bowl, combine mayonnaise, cheeses, chives and basil; carefully add tomatoes. Pour mixture into pie crust. Bake at 400 degrees for 20 to 30 minutes. Makes 8 servings.

Ingredients

Serves: 4    Prep: 5min      Cook: 15min       Total: 20min 
              

• 4 boneless, skinless chicken breasts (about 1 1/2 pounds) 
• 2 teaspoons minced garlic 
• 2 tablespoons herbes de Provence 
• 1/4 teaspoon salt 
• 2 tablespoons olive oil, preferably extra virgin 
• 2 teaspoons olive oil, preferably extra virgin 

 Directions
1.  Preheat the oven to 475F. Make several deep, diagonal cuts into the smoother, rounder side of each chicken breast. In a small bowl, combine the garlic, herbes de Provence, salt, and 2 tablespoons of the oil. Brush mixture on chicken.

2.  Place an ovenproof skillet over high heat. Pour in the remaining 2 teaspoons oil and add the chicken, cut side down. Cover and cook for 5 minutes. Uncover, flip chicken, and slide skillet into preheated oven. Cook for 10 minutes, or until no longer pink and the juices run clear. Cut chicken diagonally into slices or serve whole.

Nutritional Facts per serving:

CALORIES

270.2 CAL

FAT

13.2 G

SATURATED FAT

2.4 G

CHOLESTEROL

94 MG

SODIUM

227.4 MG

CARBOHYDRATES

0.7 G

TOTAL SUGARS

0 G

DIETARY FIBER

0.1 G

PROTEIN

34.4 G

Olive oil in a sprayer (not store-bought spray that contains propellant)
1 cup chopped steamed broccoli
2 cups egg substitute
2 oz (1 cup) finely shredded Cabot 75% Ligh Cheddar Cheese or your favorite low fat cheddar

1) Preheat oven to 350 degrees.  Lighly mist 8 cups of nonstick muffin tins with olive oil spray.

2) Divide broccoli evenly among cups (2 tablespoons in each). Divide egg substitute evenly among cups (1/4 cup in each). Bake frittatas 7 to 9 minutes or until almost set.  Sprinkle cheese evenly over tops.

3) Bake 8 to 10 minutes longer or until egg is no longer runny and cheese is melted.  Transfer muffin tin to rack and allow frittatas to stand 2 minutes before serving.

1 cup whole grain oat flour
1/4 t baking soda
1/4 t baking powder
1/4 t salt
1/2 c fat-free artificially sweetened vanilla yogurt
3 large egg whites
1/3 c honey
1 t vanilla extract
1/2 t lemon extract
1 T grated lemon peel
2 t poppy seeds


1) Preheat oven to 350 degrees.  Coat 20 cups of mini-muffin tin with cooking spray.

2) Process flour about 1 minute in food processor or until it is consistency of all-purpose flour and no coarse grains remain.  Combine with baking soda, baking powder and salt.  Sift mixture twice.

3) Combine yogurt, egg whites, honey, vanilla extract, and lemon extract in bowl with sturdy whisk or spatula until well mixed.  Stir in flour mixture until just combined.  Stir in lemon peel and poppy seeds.  Spoon batter into prepared muffin tin.

4) Bake 9 to 11 minutes or until wooden pick inserted into center of muffin comes out clean (a few crumbs are okay).  Cool in pan on rack 5 minutes then remove muffins to rack.

Servings:  20
Per muffin:  41 cal, 1 g protein, 8 gram carb, <1 gram fiber, <1 gram fat, <1 gram sat fat, <1 mg cholesterol, 64 mg sodium

As soon as the chicken is in the oven get busy preparing the vegetables. Line a rimmed baking sheet with heavy-duty foil. Be sure to take this extra step to make clean up easy. You will notice that fat is not necessary in this recipe and that allows for the higher fat content of the dark meat chicken thighs. Sugar sensitive post-ops may be concerned about the honey in the glaze. Per serving this is a small amount and when eaten with the complex carbohydrates and protein you should not experience dumping. The honey is needed to help the vegetables roast to a rich color. You may decrease the amount of honey to taste. For convenience substitute pre-washed baby carrots for the large carrots.

Ingredients:
2 medium carrots per person, sliced 1/2-inch discs
1 rib of celery per person, sliced 1/2-inch pieces
2 green onions per person, sliced 1/2-inch pieces
1 orange, zested & juiced
1-2 tablespoons honey
1 (1-inch) piece ginger

1 orange per person


Directions:
Place the prepared vegetables on a foil lined baking sheet. Toss to combine. Over a small bowl zest one orange and then squeeze the juice from it. Add honey to taste. Using a microplane or zesting tool, working over the bowl, grate the ginger making sure to capture the juice. Use a fork and whisk the juice, honey and ginger together. Pour over the carrot mixture and toss making sure all vegetables are coated. The photo above shows the vegetables glistening with the glaze. Spread vegetables in an even layer on the baking sheet. Place in oven on lower rack (below the chicken). Stir once during baking. The vegetables will be tender and roasted in about 20 minutes. Serve warm with the chicken.

While the vegetables cook quarter the remaining oranges to serve with the meal or as a refreshing and nutritious dessert.

Per serving: 62 calories, 2 grams protein, 15 grams carbohydrate, 5 grams dietary fiber, and 16% (546mg) of your recommended daily value of potassium.

For this dish chicken thighs are my favorite piece of the bird to use. The dark meat is richly flavored and the skin crisps nicely which my husband enjoys. Chicken legs and thighs are higher in fat than white meat, but they are also a more concentrated source of minerals including zinc and iron. To lower the fat you can remove the skin after it is cooked. Boneless, skinless thighs or breasts will work in this recipe but they tend to be a bit drier. One 3-ounce serving of dark meat chicken (about 1 thigh) contains 166 calories, 21 grams protein, 8.3 grams fat (2.3 grams saturated), 76mg cholesterol and 65mg sodium. You can often find chicken thighs on sale for much less than white meat chicken pieces.

Ingredients:
1 package chicken thighs, bone-in, skin-on (plan 2 pieces per person)
poultry seasoning to taste
salt & pepper to taste (optional)

Directions:
Center two oven racks on the oven's middle shelves. Preheat oven to 425°F. Line a rimmed baking sheet with heavy-duty foil. Make sure the baking sheet is large enough to hold all chicken pieces in a single layer. (It is not necessary to spray the foil with cooking spray unless you chose to use skinless chicken pieces.) Season the chicken to taste with the poultry seasoning. Place the thighs on the baking sheet in a single layer and place baking sheet on upper rack of the preheated oven. Bake 25 to 35 minutes or until juices run clear when chicken is pierced. The skin should be nicely golden.

Serve warm.

1 tablespoon butter or margarine 1 onion, chopped 1 small bunch broccoli, coarsely chopped 1 can (14½ ounces) chicken or vegetable broth 1 bay leaf

¼ cup 1 percent milk 1 tablespoon unbleached or all-purpose flour 3/4 cup fat-free evaporated milk 1/8 teaspoon ground nutmeg ¼ cup grated Parmesan cheese (optional)

1. Warm butter in a large saucepan over medium heat. Add onion, and cook 5 minutes, or until tender. Set aside 6 to 8 broccoli florets. Add broth, bay leaf, and remaining broccoli to the saucepan. Heat to boiling. Cover, reduce heat to low, and simmer 10 minutes. Remove from heat. Cool slightly, and remove and discard bay leaf. Puree soup in a blender or food processor. Return to the pan. 

2. In a small bowl, combine 1 percent milk and flour. Stir into soup along with evaporated milk and nutmeg. Cook over medium heat, stirring, until soup simmers and thickens. Add reserved broccoli florets. Cook 2 minutes. Serve sprinkled with cheese, if using. 

Makes 4 Servings 

Per Serving: 117 cal, 7 g pro, 14 g carb, 4 g fat, 10 mg chol, 534 mg sodium, 2 g fiber

Diet Exchanges: ½ milk, 1 vegetable, 0 fruit, 0 bread, 0 meat, ½ fat