Recipes

 
Home
Meet Kelly
Support Groups
Favorites
FAQ's
Pre_OP Education
Announcements
Recipes

eStore®

Recipe Index
 

******************************************************************************************

Sugar Free Hot Cocoa

Contributed by: Kelly Elliot

One cup baking cocoa
Two cups of Splenda®
Five and ½ cups of nonfat dry milk powder
One cup nonfat powdered creamer
1 ½ tsp. of salt

Add 3-4 TBSP of mix to one cup of hot water.  Makes 30 servings

Back to the top

******************************************************************************************

Peanut Butter Protein Balls

Contributed by: Tracy Jesson

1 cup natural smooth peanut butter
1 cup quick rolled oats  
1 cup protein powder     

Mix all together & form into balls the size of walnuts.  For more protein & to keep them from sticking together, roll them in crushed nuts or oatmeal. Store in an airtight container. Keep refrigerated. This is great quick protein pick me- up.


 ******************************************************************************************

Flourless Chewy Oatmeal Cookies

 Contributed by: Tracy Jesson

1/3 cup Unsalted butter
1 1/2 cups Rolled oats  
1/2 cup Splenda®
1/4 cup Splenda® Brown sugar - scant, firmly packed  
1/8 tsp Salt  
1 tsp Vanilla extract
1    Egg     

1.      Melt the butter and set aside to cool. Place oats in a medium-sized bowl. Stir in both sugars and the salt and blend to break up any lumps.

2.      In a separate bowl, whisk together the melted butter, vanilla and egg. Stir this into the oat mixture, mixing with your hands or a large wooden spoon to work in the ingredients. Form into a large ball of dough.

3.      Chill the dough 20 minutes.

4.      Preheat oven to 350ºF. Meanwhile, prepare a baking sheet by lining with parchment paper.

5.      Form the chilled dough into 1-inch balls and flatten down very slightly on the baking sheet. Bake for 13 to 17 minutes or until the edges are nicely browned and the tops of the cookies are medium golden in color.

6.      Cool well on the baking sheet (about 10 minutes) before attempting to remove, using a metal spatula or icing knife.

7.      The dough can also be brought to room temperature and flattened more when placed on the baking sheet to make a large, crisp and lace-like cookie. Keep the cookies refrigerated.

Yield: about 1 dozen cookies

******************************************************************************************

Peanut Butter Cookies

Contributed by: Tracy Jesson

1 cup Peanut Butter
1 cup Splenda®
1 egg
1 T vanilla (Optional)  

Mix & drop, roll, or press out. Bake at 350 for about 12 minutes.

Yield: about 1 dozen cookies

Back to the top

******************************************************************************************

Jellied Cranberry Sauce

Contributed by: Tracy Jesson

12 oz bag cranberries
3 1/2 cups water
1 cup Splenda® or other artificial sweetener of choice
1    package sugar free cranberry gelatin  

1.      Sort through cranberries, tossing out any that are bad. Combine berries and water in a saucepan, and bring to a boil. Reduce heat and simmer until berries burst and are tender. Remove from heat and let cool slightly.

2.      Put berry mix in food processor or blender and pulse to desired degree of puree. Add artificial sweetener and sugar free gelatin mix. Pour into bowl and chill.

 

*****************************************************************************************

Chili

Contributed by: Tracy Jesson

1 lb lean ground beef 
1 lb ground turkey
1 medium onion, diced
3 medium tomatoes, chopped
1 - 4 oz can green chilies
1 - 29 ounce cans tomato sauce
2 - 15 ounce cans kidney beans, with juice
15 oz can pinto beans, with juice
2 teaspoons cumin
1 1/2 teaspoons pepper
2 teaspoons salt
2 teaspoons chili powder
2 cups water    

1.       Brown turkey and beef in large sauce pot and break into small pea size pieces. (You can add the onion at this point to get the flavor of onion all through the meat.)

2.       Add all other ingredients and cook for 2 - 3 hours stirring every 15 minutes or so.

****************************************************************************************

Alice Springs Chicken (sort of)

Contributed by: Tracy Jesson

4 - Boneless /Skinless Chicken Breast 1/2" thick
4 slices 99% fat free deli ham, Fried
1/2 teaspoons Seasoned salt
4 tablespoons mustard
3 cups Shredded Low Fat Colby/Monterey Jack Cheese 

1.       Rub chicken breast with Seasoned Salt and set aside for 1 hr. While the breast is marinating fry ham crisp.

2.       Take chicken and sauté on medium heat in pan with just enough water to prevent sticking. Cook on both sides until a slight golden color and cooked in the middle but not dry. Remove from pan.

3.       Spread chicken breasts with mustard, slices of bacon and then sprinkle with shredded Colby/jack cheese, chicken should be covered with shredded cheese.

4.       Pop in heated oven at 350 degree's just until the cheese melts.

Back to the top

*****************************************************************************************

No Salt Seasoning

Contributed by: Tracy Jesson

4 tablespoons paprika
4 tablespoons garlic powder
2 tablespoons onion powder
1 tablespoon pepper
1 tablespoons ground celery seed

Mix everything and store in an airtight container.

Makes 12 tablespoons

*****************************************************************************************

Layered Mexican Dip

Contributed by: Tracy Jesson

6 oz. lean ground turkey
6 oz. lean ground pork
1/2 c. chopped onion
1 (16 oz.) can pinto beans, drained & mashed
1 (4 oz.) can chopped green chilies, undrained
1/2 c. shredded reduced-fat Monterey Jack cheese
1/2 c. Shredded low-fat Cheddar cheese
1/2 c. Picante sauce
1/4 c. chopped green onions
1 tbsp. sliced ripe olives
1/2 c. low-fat sour cream

Cook turkey, pork and onion in a large nonstick skillet over medium heat until browned, stirring to crumble meat. Drain and pat dry with paper towels. Set aside. Spread pinto beans in an 11 x 7 x 2 inch baking dish; layer reserved meat mixture, chopped green chilies, cheeses and Picante sauce over beans. Bake, uncovered, at 350 degrees for 15 minutes or until cheese melts and mixture is thoroughly heated. Sprinkle chopped green onions and sliced olives evenly over picante sauce; top with sour cream. Serve with unsalted tortilla chips or Melba rounds.

Yield 24 appetizer servings

*****************************************************************************************

Spinach with Bacon and Mushrooms

Contributed by: Tracy Jesson

2 slices bacon, diced
1/2 cup finely chopped onion
2 cups sliced mushrooms (8 ounces)
1 pound fresh spinach leaves, well washed, stems removed
1/8 teaspoon freshly ground pepper

Cook the bacon in a large non-stick skillet over medium heat until crisp. Remove with a slotted spoon to a paper towel; set aside.

In the same skillet, cook the onion in the bacon drippings 1 minute over medium heat. Add the mushrooms; raise the heat to medium-high and cook and stir until the vegetables are tender, about 4 minutes. Add the spinach; cook and stir just until it is wilted, about 1 minute. Sprinkle with the reserved bacon and ground pepper.

Yield: makes about 3 cups (4 servings)

Back to the top

*****************************************************************************************

Baked Haddock

Contributed by: Tracy Jesson

4-4 oz. Haddock filets (or any other firm fish)
1/2 c fresh lime juice 
1 T. onion, dried
1 16 oz. can diced tomatoes, undrained
1 T. parsley, dried

1. Place fish in shallow dish. 
2. Combine lime juice, onion, tomatoes and parsley.
3. Pour mixture on top of fish. 
4. Bake uncovered at 400 degrees for 15-20 minutes

*****************************************************************************************

Turkey-Sausage and Seafood Gumbo

Contributed by: Tracy Jesson

1/4 cup all purpose flour
1 tablespoon vegetable oil
1 cup chopped onion
1 cup chopped green bell pepper
3 garlic cloves, chopped
1 teaspoon dried thyme
1 bay leaf
3 low-fat Italian turkey sausages (about 10 ounces), casings removed
1 28-ounce can diced tomatoes in juice
1 cup canned low-salt chicken broth or vegetable broth
2 teaspoons Creole or Cajun seasoning
8 uncooked large shrimp, peeled, deveined
2 6-ounce catfish fillets, each cut into 4 pieces

Sprinkle flour over bottom of large, heavy pot. Constantly stir flour over medium-low heat until flour turns golden brown (do not allow to burn), about 15 minutes. Place browned flour into bowl. Over medium heat, use same pot to heat oil. Mix in onion and bell pepper and sauté until tender, about 7 minutes. Mix in garlic, thyme and bay leaf; stir 1 minute. Combine with sausages and sauté until brown, breaking up with spoon, about 5 minutes, and then add browned flour. Add tomatoes with juices, broth and Creole seasoning. Bring to boil. Reduce heat, cover and simmer 20 minutes to blend flavors. Stirring frequently. Add shrimp and catfish to pot and simmer just until seafood is opaque in center, about 5 minutes. Remove bay leaf. Add salt and pepper to taste.

Serves 4.

*****************************************************************************************

Spicy Salsa

Contributed by: Tracy Jesson

1/4 cup chopped onion
8 plum tomatoes (chopped)
1/2 red onion (diced)
2 jalapeno peppers (diced) pulp & seeds removed.
2 cloves of garlic (chopped)
1/4 cp fresh coriander
1/2 tsp. cumin
1/4 cup lime juice, kosher salt & fresh ground pepper to taste

1. Combine all ingredients in a large plastic or glass bowl, (not aluminum). 
2. Cover and let stand over night in refrigerator. 

Back to the top

*****************************************************************************************

Citrus Shakeups

Contributed by: Tracy Jesson

1/2 of a lemon
1/2 of an orange
3 Tbsp. Splenda
1-1/4 cups Ice cubes
3 Tbsp. Water
Orange wedges or lemon slices, optional

1. In a 16-ounce shaker, squeeze juice from the lemon and orange halves. Add sugar.
2. Add enough ice cubes to fill two-thirds full. Add water to cover ice.
3. Cover and shake. Serve in a tall glass.

*****************************************************************************************

Fancy Skillet Steaks

 

Ingredients 

2 boneless beef sirloin steaks (6 ounces each)
3 teaspoons olive oil, divided
1/4 cup chopped onion
1/4 cup oil-packed sun-dried tomatoes, chopped
2 tablespoons balsamic vinegar
1 teaspoon Splenda
1 garlic clove, minced
1/2 teaspoon lemon-pepper seasoning 

Directions 

In a large skillet, cook steaks in 1 teaspoon oil over medium-high heat for 4-5 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Remove and keep warm. Add the onion, tomatoes, vinegar, Splenda, garlic, lemon-pepper and remaining oil to the skillet. Cook and stir for 4-5 minutes or until onion is tender. Spoon over steaks. Yield: 2 servings.

Contributed by: Tracy Jesson

*****************************************************************************************

Fish Creole

Contributed by: Tracy Jesson

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Serves: 4

1 lb. halibut or other white fish
1/4 cup lemon juice
2 tomatoes cooked, chopped
1 cup green bell pepper cooked, seeded and chopped
1/3 cup onion\cooked, chopped
1/4 tsp. pepper
1/8 tsp. hot red pepper sauce, or to taste

Preheat oven to temperature 350°F. Rinse fish, pat dry with towel and arrange in baking dish. Pour lemon juice over fish. Arrange vegetables around fish and sprinkle with pepper and hot red pepper sauce. Cover and bake 20-30 minutes or until fish flakes easily with a fork.

Back to the top

*****************************************************************************************

Frittata

6 eggs
8 ounces Low fat cheese
1/4 cup diced ham or 1/4 cup cooked turkey sausage
 Salt & Pepper to taste
Onion Powder to taste

Mix all ingredients. If desired, added 1 tablespoon chopped green pepper. Spray 8 inch square baking dish with cooking spray and pour in mixture. Bake at 350 degrees for 30 minutes.

 Contributed by: Tracy Jesson

****************************************************************************************

 

 

Baked Stuffed Salmon

Contributed by: Tracy Jesson

Preparation Time: 15 minutes
Cooking Time: 45 minutes
Serves: 8

1 salmon, about 5 lb each, center and rib bones removed
1 lemon, juiced
1 medium onion\cooked, thinly sliced
1 large tomato\cooked, thinly sliced
8 basil leaves, rinsed, dried and thinly sliced
oven roasting bags 

Preheat oven to temperature 400°F. Slice partly through salmon so that you can open it up and lay it flat, skin side down. Remove thin bones running down center of each fillet. Sprinkle inside of fish with salt and pepper to taste and half the lemon juice. Place 2/3 of the onion, tomato and basil on one of the fillets. Close up fish with stuffing inside and place it inside roasting bag. Arrange remaining onion, tomato and basil on top of fish. Sprinkle with remaining lemon juice. Close roasting bag tightly around fish. Bake 30 minutes. Turn package over and bake another 15-20 minutes, or until fish is no longer pink inside. Serve fish with juices.

*****************************************************************************************

Beef Bordelaise

Ingredients:

1 pound lean beef round, trimmed and cut into 1" cubes
1 1/2 onions, chopped
2 large garlic cloves
1/2 dry red wine
1/2 cup fat-free low sodium beef broth
1 cup tomato, chopped (or use canned diced)
1 6-oz can of tomato juice (or use the liquid from the can of diced tomatoes)
1 3 x 1 piece of orange peel
1 tsp Worcestershire sauce
1 tsp chopped fresh rosemary, of 1/2 tsp dried
1/2 pound peeled baby carrots

In a heavy pot brown beef on all sides, set aside. Discard any fat that may be in the pot, add onion and garlic, and cook over medium heat until golden. Add wine, broth, tomato juice, orange peel, Worcestershire, and rosemary. Bring to a boil. Add cooked beef (and any drippings) and carrots. Cover and lower heat; simmer for 30 minutes. Uncover, raise heat to medium-high and cook 15 minutes, until liquid in post reduces and gets slightly thick.

Contributed by: Tracy Jesson

Back to the top

*****************************************************************************************

Beef Tenderloin Roast

Contributed by: Tracy Jesson

Preparation Time: 15 - 30 minutes
Cooking Time: 50 minutes
Serves: 8

1lb raw lean beef tenderloin
1/2 tsp salt
1/2 tsp black pepper, freshly ground
2 medium garlic cloves, minced
1 TBS rosemary, fresh, minced, or 1 tsp dried rosemary
1 tsp dried oregano

  1. Preheat oven to 400ºF. Coat a shallow roasting pan with cooking spray. 

  2. Season beef all over with salt and pepper; transfer to prepared pan. 

  3. Combine garlic, rosemary and oregano in a small bowl.

  4. Rub herb mixture all over top of beef; gently press herbs into beef with your hands so it sticks. 

  5. Roast until an instant-read thermometer inserted in center of beef reads 160ºF, about 45 to 50 minutes (for medium meat; cook longer for medium to well done meat).

*****************************************************************************************

Beef Fajitas

Contributed by: Tracy Jesson

Preparation Time: 15 - 30 minutes
Cooking Time: 30 minutes
Serves: 4

12 oz lean sirloin beef, about 1/2-inch thick, trimmed
1 1/2 Tbsp fresh lime juice, divided
1 1/4 tsp chili powder, divided
1 large onion, sliced
1 large sweet red pepper, sliced
1/4 tsp table salt
1/4 cup cilantro, fresh, chopped
1/2 cup salsa
1/4 cup fat-free sour cream
8 large leaf lettuce, green leaf-variety (optional)

  1.  Coat a large nonstick skillet with cooking spray. Heat skillet over medium-high heat. Meanwhile, drizzle steak with 2 teaspoons of lime juice and then sprinkle it with 1 teaspoon of chili powder. 

  2. Add steak to skillet and cook over medium-high heat for 6 minutes, turning once, for medium-rare, or longer until desired doneness. Remove to a cutting board and let stand. 

  3. Add onion, pepper and salt to skillet. Off heat, coat vegetables with cooking spray. Sauté over medium-high heat until onions and peppers are lightly browned and crisp-tender, about 5 minutes. Remove from heat and stir in remaining lime juice, chili powder and cilantro. 

  4. Slice steak thinly across grain. Toss sliced steak with onion mixture and serve with salsa and sour cream. Wrap up in lettuce leaves if desired.

Back to the top

*****************************************************************************************

Mexican Chicken

Contributed by: Tracy Jesson

Preparation Time: 10  minutes
Cooking Time: 30 - 40 minutes
Serves: 4

4 boneless skinless chicken breasts
1 jar (16 oz) mild thick chunky salsa
1 can (2.25 oz) sliced black olives, drained
1/2 tsp finely chopped garlic

  1.  Beat chicken breasts to uniform thickness. 

  2. Spray nonstick frying pan with olive oil spray. Sauté garlic over low heat. 

  3. Add chicken and over low-medium heat cook until golden, turning once. 

  4. Add salsa and cover. 

  5. Continue to cook over low medium heat 30 – 40 minutes. 

  6. Good served over brown rice. Top with olives.

*****************************************************************************************

NEW ORLEANS CHICKEN

1 Reynolds Oven Bag, regular size (10x16-inches)
1 tablespoon flour
1 (10 oz.) can diced tomatoes and green chilies, drained
2 boneless, skinless chicken breast halves Salt, pepper
1 medium green or red bell pepper cut in strips

Preheat oven to 350 degrees F. Shake flour in Reynolds Oven Bag; place in 13x9x2-inch baking pan.  Add tomatoes to oven bag. Squeeze oven bag to blend in flour. Season chicken with salt and pepper, if desired.  Add chicken to oven bag. Turn oven bag to coat chicken with sauce. Arrange chicken in an even layer in oven bag. Place green and red pepper strips over chicken.  Close oven bag with nylon tie; cut six 1/2-inch slits in top.  Bake 25 to 30 minutes or until chicken is tender.

Servings: 2

Source: Reynolds Kitchens

Back to the top

*****************************************************************************************

Jambalaya

Contributed by: Tracy Jesson

Preparation Time: 30  minutes
Cooking Time: 8 - 10 hours (crock pot)
Serves: 4 - 6

1 lb boneless, skinless chicken thighs, diced
2 green peppers, chopped
1 medium onion, chopped
2 stalks celery, sliced
4 cloves garlic, minced
1 can (14 oz) whole tomatoes, chopped
1/3 of a can tomato paste
1 can fat free beef broth
1 TBS dried parsley
1 1/2 tsp dried basil
1/2 tsp dried oregano
1 tsp hot sauce
1/2 tsp salt
1 lb shrimp, peeled
4 cups cooked brown rice

  1.  Combine all ingredients (except shrimp and rice) in crock-pot. Cook on low for 8-10 hours. 

  2. In the last 15 minutes, add the raw shrimp and cooked rice.

*****************************************************************************************

Banana Strawberry Smoothie

Contributed by: Tracy Jesson

Preparation Time: 5  minutes
Cooking Time: none required
Serves: 1

6-8 ice cubes
1 banana
1 cup frozen strawberries
1 cup fat free plain yogurt
Dash of Splenda

  1. Blend until smooth-ie.

Back to the top

*****************************************************************************************

Chicken Kisses

Contributed by: Tracy Jesson

This recipe makes one chicken kiss per person. So you need to do this for as many people you are serving. Sometimes add pineapple slices and carrots. Be careful when opening these packages as steam escapes and can burn! Make sure you are using a heavy duty foil.

Prep Time: approx. 15 Minutes.
Cook Time: approx. 30 Minutes.
Ready in: approx. 45 Minutes.
Makes 1 serving.

1 skinless, boneless chicken breast half - cut into bite-size pieces
1/2 onion, chopped
1 potato, peeled and cubed
1/2 green bell pepper, chopped
2 tablespoons sugar-free, low-carb barbecue sauce


Directions

  1. Preheat an outdoor grill for medium high to high heat and lightly oil grate.

  2. Take two pieces of aluminum foil about 12 to 15 inches each and lay them down in a cross pattern, one over the other. Place the chicken breast, onion, potato, green bell pepper and barbecue sauce in the center of the foil. Bring up all eight corners of the foil and twist the top together to resemble a "kiss".

  3. Grill each package over medium high heat for 30 minutes, or until internal chicken temperature reaches 180 degrees F (80 degrees C).


*****************************************************************************************

Chicken with Mango Salsa

 

Ingredients 

1/2 cup chopped peeled mango
1/2 cup chopped tomato
2 tablespoons minced fresh cilantro
1 tablespoon chopped jalapeno pepper
1 tablespoon chopped red onion
1-1/2 teaspoons chopped celery
1-1/2 teaspoons lime juice
1/4 teaspoon grated lime peel
2 boneless skinless chicken breast halves (6 ounces each)
1/4 teaspoon Salt
1/8 teaspoon pepper
1 tablespoon canola oil 

Directions

For salsa, in a small bowl, combine the mango, tomato, cilantro, jalapeno, onion, celery, lime juice and peel. Cover and refrigerate for 2-3 hours. Sprinkle chicken with salt and pepper. In a large skillet, cook chicken in oil over medium-high heat for 5-6 minutes on each side

Contributed by: Tracy Jesson

Back to the top

*****************************************************************************************

Grilled Southwestern Pork Chops

Contributed by: Tracy Jesson

1/2 T. chili powder
1/2 T. oil
1/2 t. cumin
1/8 t. salt
1/8 t. cayenne pepper
1/2 garlic clove, finely chopped
4 pork loin or rib chops, 1/2" thick (1 1/4 lbs.)

Directions

  1. Mix all ingredients except pork.

  2. Spread chili powder mixture evenly on both sides of the chops.

  3. Cover and refrigerate at least 30 minutes, but no longer than 24 hours.

  4. Heat coals or gas grill for direct heat.

  5. Cover and grill pork 4 - 6" from medium heat 10 - 12 minutes, turning frequently, until slightly pink when cut near bone.

Serves 4

*****************************************************************************************

Szechwan-Style Shrimp

1 1/2 tablespoons peanut oil
2 teaspoons finely chopped fresh ginger
1 tablespoon coarsely chopped garlic
2 tablespoon finely chopped scallions
1 lb. raw shrimp, shelled and de-veined

For the sauce:
1 tablespoon tomato paste
2 teaspoons chili bean sauce
2 teaspoons Chinese black vinegar or cider vinegar
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 teaspoons Splenda
2 teaspoons sesame oil
Cilantro sprigs, to garnish (optional)

1. Heat a wok over high heat. Add the oil, and when it is very hot and slightly smoking, add the ginger, garlic, and scallions.
2. Stir-fry for 20 seconds, and then add the shrimp. Stir-fry the shrimp for about 1 minute.
3. Add the sauce ingredients and continue to stir-fry for another 3 minutes over a high heat. Serve at once

Contributed by: Tracy Jesson

*****************************************************************************************

Tilapia Matanzas

Contributed by: Tracy Jesson

4-6 Tilapia fillets        
4 oz Crabmeat
2 T Light Margarine
1 Tbs lemon juice
Pam 
dash of Hot Pepper Sauce
Pinch of Salt

Directions

  1. Add Lemon juice, hot pepper sauce, and salt to softened margarine and whip smooth. Place aside.

  2. Spray sauté pan with Pam and sauté fish for 2 minutes on each side.

  3. Place fillet on plate and top with 1 oz. Crabmeat.

  4. Finish with a dollop of lemon butter sauce.

  5. Place under broiler for 1 minute.  

Servings: 4

Back to the top

*****************************************************************************************

Mexican Chicken Cutlets

Contributed by: Tracy Jesson

1 - 1 pound bag frozen peppers and onions
1 pound frozen boneless, skinless chicken cutlets, defrosted
1/2 package taco seasoning mix, use more or less depending on desired spiciness
1/2 cup fat free, reduced sodium chicken broth

 

Directions

Combine all ingredients in a large nonstick skillet and bring to a boil over medium high heat. Lower the heat, cover and simmer for 15 minutes. Add more broth if necessary.

Servings: 4

*****************************************************************************************

Beef - Vegetable Casserole (Crockpot)

Contributed by: Tracy Jesson

1 lb extra lean ground beef or turkey
1 medium onion, chopped
1/2 c celery, chopped
4 cups cabbage, chopped
2 1/2 cups canned stewed tomatoes, slightly mashed
1 tablespoon flour
1 teaspoon salt
1 tablespoon Splenda
1/4-1/2 black pepper according to taste

 

Directions

Sauté meat, onion and celery in non stick skillet until meat is browned. Pour into cooker. top with layers of cabbage and tomatoes, flour, salt, Splenda and pepper Cover, and cook on high for 4-5 hrs.

Servings: 4

*****************************************************************************************

Low Fat Chicken Cacciatore

Contributed by: Tracy Jesson

2lbs uncooked boneless, skinless chicken breasts, cubed
1/2 lb fresh mushrooms
1 bell pepper, chopped
1 med onion, chopped
12 oz can low sodium diced tomatoes
6 oz can low sodium tomato paste
12oz can low sodium tomato sauce
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp garlic powder
1/2tsp salt
1/2 tsp black pepper

Combine all ingredients, Cover and cook on low 8 hrs. Serve over wheat pasta

 

Servings: 4

*****************************************************************************************

Chicken & Mushroom Stew

Contributed by: Tracy Jesson

10 3/4 oz can 98% fat free cream of mushroom soup
1/2 a soup can of water
4 - boneless/skinless chicken breasts
1/2 tsp salt ( I use salt sense)
1/4 tsp black pepper
1/2 lb fresh medium sized white mushrooms cut up
1 cup baby carrots

2 ribs celery, cut into small pieces
1/2 tsp garlic powder

Combine soup and water in the cooker. Cut chicken into 2" pieces, sprinkle with salt and pepper. Place in slow cooker. Add Mushrooms, carrots, celery and garlic powder, stir gently to combine mix. Cover and cook on low 6-8 hrs or until chicken is done.

Servings: 4

Back to the top

*****************************************************************************************

Low Carb Chilli

Contributed by: Tracy Jesson

2 pounds boneless chicken breast, cut into bite sized pieces
1 3/4 cups chicken stock
1 small bunch scallions (five or six) chopped
4 ribs of celery - diced fine
1/4 cup red bell pepper - diced
1 clove of garlic -chopped
Salt and pepper to taste
1/2 cup butter
1 teaspoon cumin
1 tablespoon chili powder (or to taste)
1 can (10 oz.) can diced tomatoes with chilies
1 cup water
Grated Parmesan cheese for garnish


Sauté the scallions, celery, and bell pepper in the butter. Add the chicken and cook just until the color begins to turn. Combine the chicken stock, canned tomatoes, water, garlic, cumin and chili powder in the warm slow cooker and add the chicken and vegetables. Stir once to blend. Cover and cook on high for one hour, then turn the heat to low for 4-5 hours. Garnish with grated Parmesan cheese.

Servings: 6

*****************************************************************************************

Southwest Chicken Soup

Contributed by: Tracy Jesson

 

1 pound Grilled Chicken
2 cans low sodium chicken broth
1 can whole kernel corn, drained
1 can black beans, rinsed and drained
1 can Ro-tel Tomatoes
Salt to taste

Mix all ingredients and simmer until hot.

Special Note: for all broth based soups - Please eat only the solids or drain off the liquids so that you feel full and the food stays in the pouch longer.

Back to the top

*****************************************************************************************

Turkey-bean Enchiladas

Servings | 4
Preparation Time | 15 min
Cooking Time | 20 min

Ingredients

6 medium scallions, white and light green parts chopped
2 cup cooked skinless light meat turkey, cubed
15 oz canned pinto beans, drained and rinsed
1 cup canned enchilada sauce, or taco sauce, divided
4 medium tortilla, flour, fat-free
1/2 cup shredded reduced-fat Mexican cheese

Preheat oven to 350°F. Combine scallions, turkey, beans and 1/2 cup enchilada sauce. Fill each tortilla with 1/4 of turkey-bean mixture. Fold in sides and then top and bottom of tortilla to completely enclose filling. Place seam-side down in a 9 x 13-inch baking dish. Pour remaining 1/2 cup enchilada sauce over top of enchiladas and top with cheese. Cover pan and bake until heated through and cheese is hot and bubbly, 20 minutes.

Contributed by: Tracy Jesson

*****************************************************************************************

Bean and Bacon Soup

This soup is hearty! It can easily be divided into individual servings and frozen fresh.

2-1/2 Cups dried beans (Northern Beans are a favorite)
4 quarts low sodium chicken broth or stock
1 lb turkey bacon cubed
1/2  lb Italian sausage skinned - optional
3 onions diced
2 leeks diced
2 stalks celery diced
1 bell pepper diced
1 jalapeno pepper diced - optional
6 cloves garlic pressed and diced
4 potatoes peeled and cubed
4 carrots peeled and diced
28 oz canned diced tomatoes
1 bag of frozen peas and corn (add at the end)
2 t. salt
1 t. pepper
1 bay leaf (removed after cooking)
1 T. basil & garlic seasoning

Pick through beans for rocks and bad beans.  Rinse well and soak overnight. In a large stock pot, add your beans to the 4 quarts of chicken broth/stock. Bring to boil, cover and simmer for 1.5 to 2 hrs, according to the beans you select or until the beans are soft.  Cooking the beans in salt or in the tomatoes will keep them from softening up. 

On medium heat fry bacon and sausage until crispy.  Remove to colander.  In the drippings fry the onions and garlic until the onions appear translucent. Add the veggies and cook until they render, about 10 minutes.  Add canned tomatoes and meat.  Stir and simmer on low heat, until the beans are done cooking.

With a hand masher, mash the beans until they reach a thick yet still lumpy consistency.

Add this mixture to your stock pot and simmer another 30 min. on low heat. You can prepare toppings of shredded cheese, sliced green onion, and low fat sour cream.

Special Note: for all broth based soups - Please eat only the solids or drain off the liquids so that you feel full and the food stays in the pouch longer.

Contributed by: Tracy Jesson

Back to the top

*****************************************************************************************

Fiesta Chicken Soup

Makes: 4 servings, 2-1/2 cups each

1/4 cup KRAFT low fat Zesty Italian Dressing
3/4 lb. boneless skinless chicken breasts –  cut into bite-size pieces 
1 onion, chopped 
1 cup (1/2 of 14-1/2-oz. can) stewed tomatoes, un-drained 
1 can (14-1/2 oz.) fat-free reduced-sodium chicken broth 
1-1/4 cups water 
1 can (8-1/2 oz.) peas and diced carrots, drained 
1 tsp. chili powder 
1/2 cup KRAFT low fat shredded Mexican Style Shredded Four Cheese   

HEAT dressing in large saucepan on medium-high heat. Add chicken and onions; cook 5 min., stirring occasionally.  Add tomatoes, broth, water, peas and carrots and chili powder; stir. Bring to boil. Reduce heat to medium; simmer 8 min. or until chicken is cooked through and onions are tender. Meanwhile, preheat broiler.  Ladle soup into four ovenproof serving bowls; top with cheese. Broil, 6 inches from heat source, 2 to 3 min. or until cheese is melted. 

Substitute whatever canned vegetables you have on hand, such as cut green beans or whole kernel corn, for the peas and carrots.

Special Note: for all broth based soups - Please eat only the solids or drain off the liquids so that you feel full and the food stays in the pouch longer.

Contributed by: Tracy Jesson

*****************************************************************************************

Savory Scallops

1 lb scallops
Salt & pepper to taste
3 tablespoons chopped shallots
1/2 C peeled, seeded tomatoes cut in cubes (I used canned)
1 clove garlic
2 teaspoons white vinegar
1 1/2 tablespoon chopped fresh parsley
Olive oil

In small pan combine, shallots, tomatoes, garlic & vinegar and season with salt and pepper. Cook for 2 minutes. Lightly oil bottom of skillet and heat scallops in one layer. Cook shaking pan and stirring 1 to 2 minutes. Do not brown or overcook. Spoon sauce over scallops and sprinkle with parsley.

Contributed by: Tracy Jesson

*****************************************************************************************

Spicy Shish Kebobs

2 boneless skinless chicken breasts
1 zucchini
4 cherry tomatoes
1 yellow sweet pepper
4 whole jalapeño peppers
Jerk seasoning (can be found at most stores under Caribbean)

Wash chicken and vegetables. Slice zucchini in 1/4 inch square pieces. Cut chicken in 1 inch cubes, alternate chicken with vegetables. Put jalapeños in middle. Marinade in 1 tbsp jerk seasoning and 1/4 cup ranch dressing for 1 hour. Grill for 15 minutes and serve with rice or salad. Dish can be made vegetarian or with beef.


Contributed by: Tracy Jesson

Back to the top

*****************************************************************************************

Heavenly Hearty and Healthy Soup

Ingredients:

1 pound uncooked ground turkey
1 cup chopped celery
1/2 cup thinly sliced carrots
2-1/2 cups tomato juice
1 14-1/2-ounce can French-cut green beans, drained
1 cup fresh mushrooms, sliced 1/4-in. thick
1/2 cup chopped tomato
1 tablespoon dried minced onion
1-1/2 teaspoons Worcestershire sauce
1 teaspoon dried basil, crushed
1 teaspoon dried oregano, crushed
1/2 teaspoon garlic powder
1/2 teaspoon Splenda
1/4 teaspoon pepper
1 bay leaf

Directions:

1. In a large skillet, cook the turkey, celery, and carrots until turkey is done; drain. Add to a 3-1/2- to 4-quart electric crockery cooker. Stir in tomato juice, green beans, mushrooms, tomato, dried minced onion, Worcestershire sauce, basil, oregano, garlic powder, sugar, pepper, and bay leaf. Cover and cook on low-heat setting for 6 hours. Remove and discard bay leaf.

2. Cover and cook on low-heat setting for 6 hours. Remove and discard bay leaf. Makes 4 to 6 servings.

Source: Better Homes and Gardens

*****************************************************************************************

Fireside Beef Stew

Ingredients:

1-1/2 pounds boneless beef chuck pot roast
1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (about
2-1/2 cups)
2 small onions cut into wedges
2 cloves garlic, minced
1 14-ounce can reduced-sodium beef broth
1 8-ounce can tomato sauce
2 tablespoons Worcestershire sauce
1 teaspoon dry mustard
1/4 teaspoon ground black pepper
1/8 teaspoon ground allspice
2 tablespoons cold water
4 teaspoons cornstarch
1 9-ounce package frozen Italian green beans

Directions:

1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat in a 3-1/2- to 4-1/2-quart slow cooker. Add squash, onions, and garlic. Stir in beef broth, tomato sauce, Worcestershire sauce, dry mustard, pepper, and allspice.

2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cold water and cornstarch. Stir cornstarch mixture and green beans into mixture in slow cooker. Cover and cook about 15 minutes more or until thickened. Makes 6 (1-1/3 cup) servings.

Source: Better Homes and Gardens

Back to the top

*****************************************************************************************

Taco Soup


2 lbs ground beef or turkey
1 envelope taco seasoning
1 1/2 c water
1 can (15 3/4 ounces) mild chili beans
1 can (15 1/4 ounces) whole kernel corn, drained
1 can (15 oz) pinto beans, rinsed and drained
1 can (14 1/2 oz) stewed tomatoes
1 can (10 oz) diced tomatoes with green chilies
1 can (4 oz) chopped green chilies, OPTIONAL
1 envelope ranch salad dressing mix

In a Dutch oven, stew pot or large kettle, cook beef over medium heat until no longer pink: drain. Add taco seasoning and mix well. Stir in remaining ingredients. Simmer uncovered for 15 min. or until heated through, stirring occasionally. Yield 6-8 servings (about 2 quarts)

Note: For lower fat/calories use reduced fat or fat free ingredients.

Contributed by: Tracy Jesson

*****************************************************************************************

Mini Frittatas with Ham and Cheese


Cooking spray
1/2 cup finely chopped onion
2/3 cup chopped reduced-fat ham (about 2 ounces)
1/3 cup (about 1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese
2 tablespoons chopped fresh chives
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
4 large egg whites
1 large egg

Preheat oven to 350°. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes.
Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350° for 20 minutes or until set.

Yield 8 servings (serving size: 3 frittatas)

Contributed by: Tracy Jesson

Back to the top

*****************************************************************************************

Guacamole Omelet
 

2 eggs
1 tablespoon water
Salt and pepper
1/4 avocado, peeled
1/2 teaspoon lemon juice
Dash of seasoned salt
4 drops hot pepper sauce
1 small tomato, chopped

In a small bowl mash avocado until chunky. Add lemon juice, seasoned salt, hot pepper sauce and tomato. Mix well. Set aside.

Mix eggs, water and a dash of salt and pepper. Beat briskly. Pour into a hot nonstick skillet or omelet pan. Stir with a circular motion while shaking the pan vigorously over heat. Stir until eggs begin to set. Let stand 2 to 3 seconds and shake pan. Omelet should move freely.

Spoon guacamole mixture over half of omelet. Slip a broad spatula under the omelet and fold in half carefully.

Makes 1 serving.

Contributed by: Tracy Jesson

*****************************************************************************************

Easy Italian Skillet Chicken

Quick and delicious! 30 Minutes to Prepare and Cook

Ingredients

4 boneless skinless chicken breast
1 can( 14.5 oz) Italian diced tomato
1 can( 2.25 oz) sliced black olive
2 tbsp olive oil
2 oz low fat mozzarella cheese 

Directions

In skillet, cook chicken breast in olive oil. When chicken is almost done, add all other ingredients( except mozzarella cheese) in skillet. Simmer for 15-20 min. Spoon mixture over the top of chicken. Sprinkle with mozzarella cheese and cover until cheese is melted. For an additional 210 calories and 1.5 grams of fat, serve over 2oz whole wheat spaghetti. 4 servings. 

Contributed by: Tracy Jesson

Back to the top

*****************************************************************************************

 

 

Jerk Snapper
 

8 ounces red snapper fillets or any firm light-fleshed fish
1/2 lemon, quartered
Olive oil, to taste
Soy sauce, to taste
Habanera sauce or red pepper sauce, to taste

For the Jerk Rub
1 1/2 teaspoons ground allspice
1 1/2 teaspoons dried thyme
1 teaspoons curry powder
1 1/2 teaspoons mild paprika
1 teaspoons sugar
1/2 teaspoon salt
3/4 teaspoon black pepper
1 1/2 teaspoons cayenne pepper
1/4 teaspoon grated nutmeg
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves

1. Mix together ingredients for the jerk rub and massage it generously into the fillets.
2. Refrigerate fish for about 1 hour.
3. Preheat oven to 400°F.
4. Lightly oil a baking sheet large enough to hold the fish in a single layer.
5. Place fillets on baking sheet and drizzle the tops lightly with olive oil.
6. Bake at 400F for 6 minutes.
7. Turn fillets and drizzle once more with a little olive oil.
8. Continue baking for 4-6 minutes or until fish flakes easily with a fork (time may vary depending on how thick your fish is).
9. Just prior to serving, drizzle cooked fillets with lemon juice, a little soy sauce, and however much pepper sauce you prefer.
10. Serve hot.

Contributed by: Tracy Jesson

*****************************************************************************************

Refried Beans
 


fat free refried beans (Pureed)
low fat sour cream
salsa (very thin or puree)
part skim mozzarella or cheddar shredded cheese

Mix together or layer and melt.

Contributed by: Tracy Jesson

*****************************************************************************************

Crustless Pumpkin Pie
 


15 oz. can pumpkin
12 ounces can skim evaporated milk
3/4 cup egg substitute or 3 egg whites
1/2 tsp. salt
1 T. pumpkin pie spice
1 tsp. vanilla
1 cup Splenda

Combine all ingredients & beat until smooth .Pour into greased (Use Pam) 9 1/2" glass pie plate. Bake @ 400* for 15 minutes, then @ 325* for 45 minutes until knife comes out clean from the center

Contributed by: Tracy Jesson

Back to the top
     

Home | Meet Kelly | Support Groups | Favorites | FAQ's | Pre_OP Education | Announcements | Recipes

This site was last updated 06/28/08