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Nov 30, 2008

LOW FAT/HI PRO/SUPER LOW CARB CHICKEN AND BLEU CHEESE SPREAD

1 Lg can chicken (12.5 oz)
2 oz 0% fat greek yogurt
2 oz non fat cream cheese
4 tbsp Frank's Red Hot sauce
3 tbsp crumbled bleu cheese
a few shakes onion powder

Moosh it all together in a pot, stir until warmed through and melty. Great with crackers or on flatbread for pizza, or just by the forkful-- especially good topped with melted cheese!

As above, per serving (makes 3 servings of about 1/2 cup each)--- terrific numbers!!!

164 calories
4.6 g fat
1 g carbs
24.3 g protein Mint Hot Chocolate

1 tbsp unsweetened cocoa powder
3-4 packets Splenda (depending on your preference)
8 oz. milk
4 oz. boiling water
1-2 drops mint extract

1.  Put cocoa powder in a 12 oz. coffee mug and mix with Splenda until well blended
2.  Boil water and milk simultaneously.  Milk will take a bit longer.  Boil milk until it is a bit frothy
3.  Mix boiling water with cocoa and stir until cocoa is mostly dissolved, add mint extract (caution: a little goes a LOOOOONG way)
4.  Add milk and stir well
5.  Top with lite whipped cream and a SF mint candy and you have a creamy, tasty, AND pretty drink

Basic pancake starter:

1/4 cup egg beaters
1/4 cup fat free cottage cheese
2 tbsp wheat flour
dash cinnamon
pkt of Splenda

Mix 'em all together and pour into 3-4 small pancakes in a pan sprayed with cooking spray. Use 0 cal Walden Pancake Syrup-- and nutrition is as follows for the whole shebang:

Cals 121
Fat  .3g
Carbs  15.4 g
Protein 14.1 g


Coconut Macaroons

1.5 cups unsweetened shredded coconut
2 egg whites, stiffly beaten
3/4 c. Splenda granular
1/2 tsp vanilla extract
1/4 tsp salt
2 squares dark chocolate (I used Ghiradelli 60% cocoa), either melted (if you like the whole cookie to be chocolate) or chopped (the way I prefer...more like chocolate chip)

Directions:

Combine Splenda and Salt
Fold in egg whites and mix well
Add vanilla and coconut and toss until well coated
add in "chocolate chips" or melted chocolate
form balls (will be loose) and bake in a 350 oven for 10 minutes

The whole recipe (yields a dozen):

370 cals
60g carbs
2g fiber
8g sugar
17g protein

I ate two which came up to 53 calories, 10g carbs, 1g sugar, 3g of protein.


TASTY CHEATER MOZZ STICKS!

3 light mozzarella sticks (I used Trader Joe's-- try freezing them first!)

1/4 cup crushed fiber twig cereal (I used Wegmans, but Fiber One's good)

1/8 cup egg beaters (pour a bit more, but this is what'll stick)

1/3 cup pizza sauce (I used Ragu pizza quick)

italian spices-- garlic powder,oregano, etc.

1) Preheat oven to 375 degrees

2) Cut mozz sticks in half

3) Put fiber cereal and spices in bullet and blend until fine

4) Dip cheese pieces in eggs, then cereal mix... do this twice to cover the sticks

5) Spray cookie sheet with PAM. Put on cookie sheet and spray tops lightly

6) Pop pizza sauce in microwave and heat 1 minute

7) Put sticks in oven-- watch 'em, and remove when they start to ooze-- 5-10 minutes.

Seriously, as delicious as the real deal...but hey-- check the figures!

YIELD 6 PIECES! (Includes pizza sauce!)

Cals: 240

Fat: 8g

Carbs: 17.7

Fiber: 8

Protein: 23.2

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