CHEESY SQUASH CASSEROLE

Ingredients:

2 pounds yellow squash, sliced
3/4 cup chopped onion
1 tablespoon reduced-calorie margarine
2 tablespoons all-purpose flour
1 cup fat-free milk
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
1/2 cup soft breadcrumbs, toasted

Directions:

Cook squash and onion in a small amount of boiling water 10 to 12 minutes or until vegetables are tender. Drain; set aside.

Preheat oven to 350°.

Melt margarine in a medium, heavy saucepan over medium heat. Add flour; cook, stirring constantly, 1 minute. Gradually add milk; cook, stirring constantly, until mixture is thickened and bubbly. Remove from heat; add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture; stir well.

Spoon squash mixture into a shallow 1 1/2-quart baking dish coated with cooking spray. Sprinkle squash mixture evenly with breadcrumbs. Bake at 350° for 20 to 25 minutes or until mixture is thoroughly heated.

Makes 8 (3/4 Cup Servings)

Nutritional Info Per Serving: 
Calories: 95; 
Fat: 3.4g; 

Carbs: 11g; 

Fiber: 2.4g;
Sodium: 273mg; 
WW Points 2

APPLE-CHEDDAR EGG SCRAMBLE

APPLE-CHEDDAR EGG SCRAMBLE

Makes 2 servings.

Ingredients:
1 cup liquid egg substitute, thawed if frozen
1 teaspoon honey
1/2 cup grated unpeeled apples
1 tablespoon butter
1/4 cup cubed low-fat cheddar cheese

Directions:
Lightly beat egg substitute with honey in a small bowl.
Stir in the grated apples.
Heat butter in a skillet; when butter foams, add the egg mixture and cheese cubes.
Stir a few times until eggs are cooked, about 3 minutes.

Approximate Nutritional Analysis (per serving):
calories, 212; 

protein, 19 g; 

carbohydrates, 9 g; 

dietary fiber, 1 g; 

fat, 11 g; 

cholesterol, 22 mg; 

sodium, 382 mg; 

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

POTATO & CHEDDAR FRITTATA

Potato and Cheddar Frittata

Ingredients

1 1/2 cup Potatoes, with skin, fresh, diced, USDA Commodity Commodity , coarsely chopped red potatoes
1 cup chopped tomato , chopped
1/4 cup fresh chopped green onion
1/2 tsp black pepper
1/4 tsp salt
1 1/2 cup liquid egg substitute
1/2 cup fat free shredded cheddar cheese

Cooking Instructions

1 Bring a pot of water (just enough to cover potatoes) to a boil and add potatoes cooking until tender, about 10-12 minutes. Drain well.
2 Spray a nonstick skillet with nonstick cooking spray and heat over medium high heat.
3 Add the potato, tomato, green onions, salt, and pepper, cooking until onions are tender.
4 Add the egg substitute into the skillet and cook, covered over medium low heat until set, about 15 minutes.
5 Sprinkle in cheese and cover, cook until melted. Cut into 6 wedges and serve.

Nutritional Facts

Servings Per Recipe: 1

• Calories 100.4
• Total Carbs 8.4g
• Dietary Fiber 1.3g
• Sugars 1.8g
• Total Fat 2.2g
• Saturated Fat 0.4g
• Unsaturated Fat 1.8g
• Potassium 205.4mg
• Protein 11.4g
• Sodium 278.4mg
• Dietary Exchanges
• 1/4 Fat
• 1/4 Starch
• 1 1/2 Very Lean Meat

Cheddar Cheesehead Soup

Prep Time: 30 mins

Cook Time: 40 mins

Total Time: 1 h 10 mins

Ingredients

• 1 stalk(s) celery, sliced
• 1 large onion(s), coarsely chopped
• 4 clove(s) garlic, sliced
• 1 tablespoon oil, olive
• 3 can(s) broth, reduced-sodium chicken, 14 ounces each
• 2 can(s) milk, fat-free evaporated, 12 ounces each
• 1/2 cup(s) flour, instant
• 2 cup(s) cheese, cheddar, reduced-fat, (optional)
• 1/4 teaspoon pepper, white, (optional)
• 1/2 cup(s) cheese, cheddar, reduced-fat, (optional)

Preparation

1. In a Dutch oven cook celery, onion, and garlic in hot oil until tender. Add chicken broth; bring to boiling. Reduce heat; cover and simmer for 25 minutes.

2. Strain vegetables, reserving broth in pan. Discard vegetables. Stir together evaporated milk and flour; stir into broth. Cook and stir until thickened and bubbly.

3. Add 2 cups cheese; cook and stir over low heat until cheese is melted. Stir in pepper, if desired. Sprinkle each serving with additional shredded cheese, if desired.

Nutritional Info (Per serving):

Calories: 147, 

Saturated Fat: 3g, 

Sodium: 464mg, 

Dietary Fiber: 0g, 

Total Fat: 5g, 

Carbs: 13g, 

Cholesterol: 16mg, 

Protein: 11g

Exchanges: 

Dairy: 1, 

Lean Meat: 0.5, 

Fat: 0.5

Carb Choices: 1

BROCCOLI CHEESE CASSEROLE

Ingredients:

14-16 ounce package frozen broccoli florets
4 ounces cream cheese, softened
4 ounces cheddar cheese, shredded
4 green onions, chopped
Salt and pepper, to taste
3 pieces bacon, chopped and fried until crisp

Directions:

Cook the broccoli 4-5 minutes or just until tender-crisp; drain very well. Put in a greased 2-quart casserole. Mix in the cream cheese, cheddar, green onion, salt, pepper and bacon. Bake at 350º for 20-30 minutes, until bubbly.

Makes 6 servings (Divide 6 Equal Portions)

Nutritional Info Per Serving:
185 Calories; 
15g Fat; 
10g Protein; 
3g Fiber; 

3g Carbs

CHEESY CHICKEN CAULIFLOWER CHOWDER

Cheesy Chicken Caulflower Chowder

 

This is a thick and substantial chowder that is comfort food at it's best. You could leave out the chicken and add more cauliflower for a warm and filling vegetarian meal. Serve with hot

1 tablespoon olive oil
1 teaspoon butter
1 clove garlic, chopped
1 small onion, chopped
3 medium carrots, sliced
3 cups chopped cauliflower (about 1 head)
Two 14-ounce cans, reduced-sodium chicken broth
1 teaspoon Splenda
1/8 teaspoon nutmeg
1/4 teaspoon dried basil
Kosher salt and black pepper
3 cups cubed cooked chicken - rotisserie chicken is perfect
1/4 cup flour
1 cup milk
2 tablespoons reduced-fat cream cheese
4 ounces cheddar cheese, shredded

In a large saucepan, sauté the garlic and onion in olive oil and butter until soft. Add carrots, cauliflower, broth, Splenda, nutmeg, basil, salt, and pepper. Bring to a boil, reduce heat and simmer for 15 minutes or until vegetables are tender. Add chicken and heat through. In a small bowl combine flour and milk until smooth. Add to chicken mixture. Bring to a boil and cook and stir for 2 minutes or until thickened. Remove from heat. Add cream cheese and cheddar. Stir until melted.

Makes 8 servings.
Per Serving:
Calories 222;
Fat 9 g;
Carbs 7 g;

Protein 22 g

CHEDDAR CHICKEN & BROCCOLI SOUP

Cheddar Chicken & Broccoli Soup

 

Simple and delicious with flavors everyone will love. Even people who say they don’t like broccoli love this slightly smoky cheesy bowl of warmth.

3 slices bacon, diced
1 head fresh broccoli - stems peeled and chopped; florets separated and cut into bite-size pieces
1 large onion, diced
2 garlic cloves, finely minced
1/2 teaspoon dried tarragon
6 cups canned chicken broth
1 cup whole milk
2 tablespoons butter, room temperature
1 tablespoon flour
3 cups diced store-bought rotisserie chicken
1 cup grated low fat cheddar cheese (about 4 ounces)

Cook the bacon in a heavy saucepan over medium-high heat until crisp; removes pieces to a paper towel and set aside. Sauté broccoli stems and onion in bacon drippings until onion is translucent, 6 to 8 minutes. Add garlic and tarragon; sauté 1 minute. Stir in broth and bring to boil. Simmer uncovered until broccoli is tender, about 15 minutes. Stir in milk.

Blend the butter with the flour in small bowl to make paste. Whisk the paste into the soup and add the broccoli florets and chicken. Bring to a boil, reduce heat and simmer 10 to 12 minutes, until soup thickens and florets are tender, stirring frequently. Just before serving stir in the cheddar and reserved bacon crisps; ladle into bowls.

Serves 6
Per serving:
Calories 178,
fat 4g,
carbs 21g,

protein 15g

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

SPINACH, CHEDDAR, & SUN-DRIED TOMATO QUICHE

Spinach, Cheddar, and Sun-Dried Tomato Quiche

 

Pie shell or no-pie shell, its up to you

1 cup part skim ricotta or cottage cheese
1 cup milk
1 teaspoon salt
freshly ground black pepper
1/4 teaspoon freshly grated nutmeg - do not skip this ingredient - trust me
6 large eggs
4 ounces Cabot Cheddar cheese - shredded by hand on a box grater
One package Green Giant Chopped Spinach, thawed and squeezed dry
10 large sundried tomatoes halves - diced

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray.

Beat eggs, ricotta, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese, spinach, and tomatoes. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.

PIMENTO CHEESE

Pimento Cheese

10 ounces yellow cheddar
One 4 ounce jar whole pimentos - drained and diced, I like to dice my own
1/4 teaspoon garlic powder
2 tablespoons Hellmann's Light Mayonnaise - or Greek yogurt
1/2 teaspoon Coleman's dry mustard
freshly ground black pepper
Shred your own cheese on a box grater. Pre-shredded cheese has an additive so it doesnt stick together, which I find unappealing, plus one of the qualities of good Pimento Cheese is that it all sort of melts together.

Blend the shredded cheddar, pimentos, garlic powder, mayo, and dry mustard in a medium bowl. Chill.

Serve small scoops on top of rounds of cucumber! I love it to take to work to scoop with Revival Lightly Salted Chips. Good office lunch!

Makes 2 cups
Serving size 1/4 cup
Calories 182,
fat 7g,
carbs 2,

protein 18g

MUSHROOM SPINACH CHEDDAR QUICHE

Mushroom Spinach Cheddar Quiche

 

This softly baked custard of eggs and cheese is the perfect texture for us at any stage. You can vary the vegetables; Use any combination of vegetables and cheese that you like - Broccoli Swiss Quiche is another favorite in my house. Leftovers heat up nicely in the microwave. Crust is optional based on who will be eating your lovely vegetable cheese pie and if you can afford the carbs.

1 tablespoon butter
4 ounces mushrooms, sliced
2 cups baby spinach leaves
5 large eggs
2 cups milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated cheddar

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray. Melt the butter in a nonstick skillet and sauté the mushrooms over medium high heat until golden and the liquid released has reduced, about 6 minutes. Add spinach and toss to blend with mushrooms; set aside to cool.

Beat eggs, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled sauteed vegetables. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.

WLS portion a 1/8th wedge:
Calories 171,
fat 8 g,
carbs 5 g,

protein 20 g

EGG & CHEESE IN HAM CUPS

Egg & Cheese in Ham Cups

 

This is a fantastic breakfast or brunch meal for when you have a whole table full of family! Simple, simple, simple... and oh so good!

12, one-ounce slices Virginia or Black Forest ham
1 1/2 cups regular or flavored Egg Beaters
12 ounces Cabot 50% Reduced Fat Cheddar, grated (about 3 cups)
1/4 teaspoon ground black pepper, or to taste
3 tablespoons chopped fresh chives

Preheat oven to 400°F. Lightly coat a twelve cup muffin tin with nonstick vegetable cooking spray.

Gently fit one ham slice into each cup – the edges will stick up. Pour in the egg, sprinkle with cheese, then with pepper.

Bake for 15 minutes, or until set. Remove from muffin tin, sprinkle with chives and serve.

Serves 6
Calories 132,
Total Fat 6g,
Carbohydrates 1g,
Protein 16g,

CHEESY EGG BAKE

Cheesy Egg Bake

 

This is great to make up and have in the fridge for a quick grab-n-go breakfast, brunch or lunch. It's versatile using any combination of herbs or cheeses you have on hand...a real clean-out-the-fridge type protein dish! Don't let the cottage cheese in it deter you from making this comforting meal...it melts into the batter and no one will ever know it's in there!

Vegetable cooking spray
6 eggs, beaten
1/4 cup flour
1 teaspoon baking powder
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon Italian seasoning
1 cup milk
1 cup cottage cheese
4 ounces cream cheese cubed
1 cup cubed sharp cheddar

Preheat oven to 350 degrees. Spray a 9x9-inch baking pan with vegetable spray and set aside.

In a large bowl, beat the eggs until frothy. Whisk in flour, baking powder, salt, pepper, seasoning, milk, and cottage cheese. Stir in cubed cheeses. Pour into greased 9x9 inch pan. Bake for 30-35 minutes or until puffed, golden and set.

Makes eight servings.

Per Serving:
Calories 202;
Protein 16 g;
Fat 12 g;
Carb s7 g;
Sugar 3 g;
Sodium 272 mg