HAM & CHEESE MUFFINS

HAM AND CHEESE MUFFINS

Makes 12.

2 cups all-purpose flour *use your favorite unflavored protein powder here, and boost the protein values, adjust nutritional values accordingly.
1 tablespoon baking powder
1/2 teaspoon salt
1 egg
1 cup buttermilk
1/4 cup vegetable oil
8 ounces boneless ham steak, diced
1 1/2 cups grated Cheddar cheese

Cooking Directions
Heat oven to 450 degrees F.

Lightly grease 12 large muffin tins, or line them with paper liners.

In a large bowl stir together the flour, baking powder and salt; set aside.

Whisk together the egg, buttermilk and oil in a small bowl.
Stir in the ham and cheese.

Using a rubber spatula, stir the egg mixture into the dry ingredients just until combined. Do not overmix. Use a ladle to fill each of the prepared muffin tins

approximately two-thirds full.

Place in the oven and lower the temperature to 400 degrees.

Bake until golden brown, about 20 minutes.

Remove from muffin tin and let cool.

-Bacon and Cheese Muffins: Substitute 6 slices bacon, diced and panbroiled, for ham.

-Sausage and Cheese Muffins: Substitute 8 ounces pork sausage, cooked, crumbled and drained, for ham.

Serving Suggestions
These savory muffins are fun for kids to make—and they're great for breakfast, in a lunchbox or as an after-school snack. Try one of the variations: Bacon and Cheese or Sausage and Cheese.

Nutrition Facts
Calories 230 calories; 

Protein 14 grams; 

Fat 12 grams; 

Sodium 750 milligrams; 

Cholesterol 50 milligrams; 

Saturated Fat 4 grams; 

Carbohydrates 17 grams; 

Fiber 0 grams

TURKEY BURGER W/ JALAPENO CHEESE SAUCE

Turkey Burgers with Jalapeno Cheese Sauce

***

This is a lighter version of a tasty burger that people enjoyed at a place I once worked. substituted the beef with turkey and use low-fat cheese, the results are tastier than the original crowd-pleaser. 

• 6 Servings
• Prep/Total Time: 25 min.

10 15 25

Ingredients

• 3 slices whole wheat bread, torn
• 1 cup fat-free milk, divided
• 6 garlic cloves, minced
• 1-1/2 teaspoons ground mustard
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1-1/2 pounds lean ground turkey
• 1-1/4 teaspoons all-purpose flour
• 3/4 cup shredded reduced-fat cheddar cheese
• 1 jalapeno pepper, seeded and chopped
• 6 whole wheat hamburger buns, split
• 6 lettuce leaves
• 6 slices tomato

Directions

• In a large bowl, soak bread in 1/2 cup milk for 1 minute. Add the garlic, mustard, salt and pepper. Crumble turkey over mixture and mix well. Shape into six patties; set aside.
• In a small saucepan, combine flour and remaining milk until smooth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat. Add cheese and jalapeno; stir until cheese is melted. Keep warm.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill patties, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear.
• Serve on buns with lettuce, tomato and jalapeno cheese sauce. Yield: 6 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 burger equals 

387 calories, 

15 g fat (5 g saturated fat), 

100 mg cholesterol, 

599 mg sodium, 

33 g carbohydrate, 

5 g fiber, 

30 g protein.  

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 fat.

CHEESE & RICE STUFFED PEPPERS

Cheese and Rice Stuffed Peppers 

Ingredients

• 4 medium pepper(s), green, bell
• 2 cup(s) rice, cooked ** TIP: ALTERNATE FAKE RICE: CHOPPED CAULIFLOWER (lowers the carb content dramatically, adjust nutritional values accordingly)
• 1 cup(s) cheese, cheddar, reduced-fat
• 2 tablespoon parsley
• 1/2 teaspoon salt
• 1/8 teaspoon pepper, black ground

Preparation

1. Preheat the oven to 300 degrees F.
2. Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow to steam for 5 minutes. Remove and drain.
3. In a large bowl, mix together the rice, cheese, parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
4. Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.

Nutritional Info (Per serving):

Calories: 222, 

Saturated Fat: 2g, 

Sodium: 455mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 31g, 

Sugars: 3g, 

Cholesterol: 15mg, 

Protein: 12g

Exchanges: 

Vegetable: 2, 

Starch: 1.5, 

Lean Meat: 1

Carb Choices: 2

CHICKEN W MUSHROOM & GORGONZOLA

Chicken with Mushrooms & Gorgonzola

Gorgonzola (Italian pronunciation: [ɡorɡonˈdzɔːla]) is a veined Italian blue cheese, made from unskimmed cow's and/or goat's milk. It can be buttery or firm, crumbly and quite salty, with a 'bite' from its blue veining.

There are two things about chicken breasts that every busy home cook should know. First, the possibilities are endless, and second, slicing boneless breasts on an angle and searing the slices over medium-high heat, makes for quick-cooking, golden brown, juicy chicken.We recommend serving this version of Chicken Marsala over mini penne, but any pasta shape will do. 

Serves 2-3

1 lb. boneless, skinless chicken breast halves (about 3)
Kosher salt and freshly ground black pepper
3 Tbs. extra-virgin olive oil
6 oz. cremini or white mushrooms, sliced 1/8 inch thick (about 2-1/4 cups)
2 large cloves garlic, minced
1/3 cup heavy cream
1-1/2 oz. crumbled Gorgonzola (1/3 cup)
1 Tbs. chopped fresh flat-leaf parsley

---

Trim the chicken, removing the tenders, and slice on an angle into 3/4-inch-thick pieces; season generously with salt and pepper.

n a 10-inch straight-sided sauté pan, heat 2 Tbs. of the oil over medium-high heat until it shimmers. Add half of the chicken and cook, flipping once, until lightly browned and just barely cooked through, 1 to 2 minutes per side. Transfer the chicken to a plate; repeat with the remaining chicken. Cover with foil to keep warm. Return the pan to medium-high heat and add the remaining 1 Tbs. oil. Add the mushrooms, season lightly with salt, and sauté, stirring with a wooden spoon, until softened and well browned, 3 to 4 minutes. Reduce the heat to medium, add the garlic, and cook, stirring constantly, until fragrant, 20 to 30 seconds. Pour in the Marsala and scrape the pan with the spoon to loosen any browned bits; simmer until the Marsala is reduced slightly, about 2 minutes. Stir in the cream and simmer until thickened slightly, 2 to 3 minutes. Add two-thirds of the Gorgonzola and stir until melted, 1 to 2 minutes. Taste the sauce; add salt and pepper as needed. Add the chicken along with any accumulated juices and turn to coat with the sauce. Serve immediatly, sprinkled with the remaining cheese and the parsley.

Serving Suggestions

Start this meal with a crisp and creamy Celery, Fennel, and Black Olive Salad with Parmigiano Dressing.

nutrition information (per serving):
Size : based on three servings; Calories (kcal): 510; Fat (g): 31; Fat Calories (kcal): 280; Saturated Fat (g): 12; Protein (g): 36; Monounsaturated Fat (g): 15; Carbohydrates (g): 9; Polyunsaturated Fat (g): 3; Sodium (mg): 760; Cholesterol (mg): 130; Fiber (g): 1;

CHEESY CAULIFLOUR SOUP

Cheesy Cauliflower Soup


Ingredients:

1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6
ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce 

1. Heat oil in a large saucepan over medium heat. Add green onions and saute about 3
minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to
boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost
tender.
2. Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into
saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is
thickened.
3. Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers,
salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.

Nutritional Information (Per Serving)
Calories: 294
Protein: 15 g
Fat: 15 g
Carbohydrates: 14 g
Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat

GRILLED CHEESY HAM STUFFED CHICKEN

Ingredients

8 large boneless, skinless chicken breasts halves (about 2 1/2 pounds)
1/2 cup herb-and-garlic spreadable cheese (we used laughing cow)
4 ounces thinly sliced prosciutto or fully cooked ham (we used ham)
1/2 cup zesty Italian dressing

Cooking Instructions

Four thumbs up to Ms Betty Crocker for this low carb, low cal keeper recipe. 4 ingredients and was ready in no time. We scaled the recipe down to only the two of us and there's still leftovers. Original recipe serves 8.
1. Heat coals or gas grill (we used Foreman grill) to proper heating temperature. Carefully cut a horizontal slit in each chicken breast half, making a pocket when top of chicken is lifted back. Do not cut through.
2. Spread 1 tablespoon cheese inside of each pocket. Top with folded slices of prosciutto (we used low sodium ham). Close chicken around filling, being sure that most of the filling is enclosed. Brush the Italian dressing on the chicken.
3. Cover and grill chicken 4-5 inches from medium-high heat for 10-12 minutes (even less with Foreman grill), brushing occasionally with dressing and turning once, until juice of chicken is no longer pink when centers of the thickest pieces are cut.
Suggestion: turn with spatula instead of tongs or fork to keep cheese inside.

Servings Per Recipe: 8

• Calories 285 (Calories from Fat 135)
• Total Fat 15g (Saturated Fat 5g)
• Cholesterol 110mg
• Sodium 400mg
• Total Carbohydrate 2g (Dietary Fiber 0g)
• Protein 35g

BEEF FILET W/ BACON & GORGONZOLA BUTTER

Beef Filet with Bacon and Gorgonzola Butter


Ingredients:

• 1 small scallion
• 2 tablespoons butter, softened
• 2 tablespoons crumbled Gorgonzola cheese (or any blue cheese)
• 2 (6-ounce) filet mignons
• ¼ teaspoon salt, divided
• ¼ teaspoon freshly ground pepper, divided
• 2 slices bacon
• 2 teaspoons virgin olive oil
• ½ pound mixed mushrooms (such as oyster, cremini, shiitakes or portobello), sliced

Directions:
1. Arrange rack in center of oven. Heat oven to 425°F.  
2. Thinly slice white portion of scallion; set aside.  
3. To make the Gorgonzola butter, finely chop green portion of scallion, and place in a small bowl. Add butter and cheese; stir to combine.  
4. Sprinkle each beef fillet with 1/8 teaspoon salt and pepper. Wrap a slice of bacon around side of each filet, and secure with toothpicks.  
5. In a 10-inch nonstick skillet, heat oil over medium-high heat. Add filets, and cook on all sides, turning frequently with tongs, until browned, about 5 minutes. Transfer to a rimmed baking sheet. Roast 7 to 10 minutes for rare.  Or roast until an instant-read meat thermometer inserted in center of each filet registers 135°F for medium-rare, 145°F for medium, 160°F for medium-well or 180°F for well done.  
6. While filets roast, heat same skillet over medium-high heat, add mushrooms, reserved white portion of scallion and remaining 1/8 teaspoon each salt and pepper. Reduce heat to low, and cook, stirring frequently, until mushrooms are tender, about 4 minutes.  
7. Spoon mushrooms onto 2 serving plates, and top each with a filet. Serve with Gorgonzola butter.  

Nutritional Information
Per Serving:

Net Carbs: 2.0 grams

Fiber: 2.0 grams

Protein: 41.0 grams

Fat: 35.0 grams

Calories: 480

Recipe Information:

Makes: 2 servings

Prep Time: 0:15:00

Marinate Time: 0:00:00

Cook Time: 0:20:00

GNOCCHI W/ BLUE CHEESE

Gnocchi with Blue Cheese 

Gnocchi (English pronunciation: /ˈnɒki/, /ˈnjɒki/; Italian: [ˈɲɔkki], singular gnocco) are various thick, soft dumplings. They may be made from semolina, ordinary wheat flour, potato, bread crumbs, or similar ingredients. The smaller forms are called gnocchetti.
Gnocchi are eaten as entrées (primi piatti), alternatives to soups (minestre), or pasta. They are widely available dried, frozen, or fresh in vacuum sealed packages in supermarkets and specialty stores. Classic accompaniments of gnocchi include tomato sauces, pesto, and melted butter (sometimes fried butter) with cheese.
While they are often available frozen in specialty grocers, they are typically homemade in Italian and Italian-American households.

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1-3/4 oz Parmesan cheese, or Romano cheese, grated

2 oz cheddar cheese, grated

1 lb fresh gnocchi

1/4 lb blue cheese

1-1/4 cups cream

Cooking Directions:

Bring 4 liter of water to a boil in a large pot; add gnocchi, and cook for 4-6 minutes. Drain well, set aside. Place cream, blue cheese, and cheddar cheese in a saucepan; cook over a low heat until cheese has melted. Add gnocchi and stir. Top with Parmesan or Romano cheese. 

 Nutrition Facts

Calories 370

% Calories From Fat 77.8%

Total Fat 32g

Saturated Fats 20g

Mono-unsaturated Fats 9.1g

Poly-unsaturated Fats 1.1g

Cholesterol 100mg

Sodium 750mg

Total Carbohydrates 4.2g

Dietary Fiber 0g

Sugar 0.4g

Protein 17g

CHEESE CREPES WITH HAM

Cheese Crepes with Ham

Turning eggs into thin crepes is the secret to this dish, stuffed with ham and cheese.

Prep Time:	5 minutes
Cook Time:	5 minutes
Difficulty:	EASY

Ingredients

4 eggs
1 pinch black pepper , freshly ground
1 olive oil cooking spray
6 oz sliced ham lunchmeat, extra lean , cut into 1-inch strips
3 oz shredded mozzarella cheese
1 medium tomatoes , sliced

Directions 
1 Preheat broiler.
2 Mix eggs with pepper to taste.
3 Heat a medium nonstick frying pan on medium heat, spray with olive oil spray and pour half the egg mixture into the pan.
4 Spread to make a thin layer and leave to cook for 2 minutes. Turn over for 1 minute. Remove from heat to a foil lined baking tray.
5 Repeat with second half of egg mixture.
6 Sprinkle ham and cheese over crepes. Fold over once and place under broiler about 10 inches from heat. Broil for 2 minutes or until cheese melts.
7 Carefully slide on to a plate, place sliced tomatoes on the side, and serve.

Nutrition Facts
Makes 2 servings
Amount Per Serving
Calories	302.7
Total Carbs	4.9 g
Dietary Fiber	0.7 g
Sugars	2.4 g
Total Fat	19.9 g
Saturated Fat	8.6 g
Unsaturated Fat	11.3 g
Potassium	306.7 mg
Protein	29.8 g
Sodium	656.8 mg
Dietary Exchanges 1 Fat, 2 1/4 Meat, 1 Starch, 1/2 Vegetable, 1 Very Lean Meat