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

Great Meat Loaf 

Preparation time: 10 min				Servings: 8
Cooking time: 75 min

Ingredients:

1/3 cup onion, minced

2 lb lean ground beef

1/2 cup dry breadcrumbs

1 egg, slightly beaten

1 cup cheddar cheese, shredded

1-1/4 cups condensed cream of mushroom soup

1/3 cup water

Cooking Directions:

Preheat oven to 375°F. Combine 1/2 cup soup and next 4 ingredients in a bowl. Season with salt to taste. Mix thoroughly. Shape firmly into an 8x4 in. loaf. Place in a shallow baking pan. Bake 1 hour, 15 minutes. Spoon off fat and reserve. Combine remaining soup, water and 3 Tbsp drippings in a saucepan over medium heat. Cook 5 minutes, stirring occasionally. Stir in cheese until melted. Serve sauce over meatloaf slices.

*TIP* - SWAP OUT GRUND BEEF FOR GROUND TURKEY, SEASON TO TASTE, LOWERS THE FAT CONTENT.

Nutrition Facts

Calories 430

% Calories From Fat 56.5%

Total Fat 27g

Saturated Fats 11g

Mono-unsaturated Fats 11g

Poly-unsaturated Fats 1.3g

Cholesterol 140mg

Sodium 390mg

Total Carbohydrates 7.4g

Dietary Fiber 0.4g

Sugar 1.3g

Protein 36g

DEVILED STEAK

Deviled Steak

Preparation time: 15 minutes

Cooking time: 15 minutes

2 cup bread crumbs, toasted , whole grain, if available
1/4 cup chopped parsley , minced
2 1/2 tbsp dijon mustard
1 1/2 tbsp fresh lemon juice
1 tsp black pepper , freshly ground
1/2 tsp paprika
2 lb top sirloin steak, lean

Directions  
1 Mix together the breadcrumbs and parsley in a shallow dish large enough to hold the steak.
2 Combine the mustard, lemon juice, pepper, and paprika in a small bowl.
3 Pat the steak dry with paper towels, and brush all over with some of the mustard mixture.
4 Grill or broil until done to taste.
5 Brush steak with the remaining mustard mixture. Place the steak in the breadcrumb mixture, flipping to coat both sides. Serve.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	213.2
Total Carbs	7.7 g
Dietary Fiber	0.5 g
Sugars	0.6 g
Total Fat	6.4 g
Saturated Fat	2.3 g
Unsaturated Fat	4.1 g
Potassium	31.7 mg
Protein	29.1 g
Sodium	244.2 mg
Dietary Exchanges 1/4 Fat, 3 1/4 Meat, 1/2 Starch, 4 Very Lean Mea

 

APPLE-MINT SALAD

Ingredients

Makes 8 servings
6 tablespoons lemon juice
2 Large RED apples (1 lb. total)
1/3 cup orange juice
2 tablespoons salad oil
1/3 cup finely slivered fresh mint leaves
Salt
8 butter lettuce leaves, rinsed and crisped
Fresh mint sprigs

Cooking Instructions

1. In a 4- to 5-quart bowl, mix lemon juice with 1 quart water. Rinse apples, cut in half, and core; thinly slice lengthwise, then cut slices into matchstick-size slivers. As apples are cut, immerse in lemon water.
2. Drain apples thoroughly in a colander; return to bowl. Add orange juice and oil, and mix gently.
3. Just before serving, add mint leaves. Mix gently and add salt to taste. Place a lettuce leaf on each of 8 salad plates. Spoon apple salad equally onto lettuce leaves; garnish with mint sprigs.

Servings Per Recipe: 1

• Calories:68 (47% from fat)
• Protein:0.4g
• Fat:3.6g (sat 0.5)
• Carbohydrate:9.5g
• Fiber:1.5g
• Sodium:1.7mg
• Cholesterol:0.0mg

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

Sicilian-Style Focaccia Pizza

Preperation Time: 10 minutes

Serves: 8

Cooking Time: 10 Minutes

Ingredients:

3 oz mozzarella cheese, shredded

3 oz Provolone cheese, shredded

1 10 inch focaccia bread

1/4 lb canned artichoke hearts, rinsed, drained, and chopped

1 tbsp dried basil or oregano

1/3 cup tomato pizza sauce

2 tbsp garlic flavored olive oil

Cooking Directions:

Preheat oven to 400°F. Brush focaccia with olive oil. Mix pizza sauce and oregano. Spead over focaccia. Add remaining ingredients. Bake for about 10 minutes.

Nutrition Facts

Calories 110

% Calories From Fat 72%

Total Fat 8.8g

Saturated Fats 3.7g

Mono-unsaturated Fats 4g

Poly-unsaturated Fats 0.6g

Cholesterol 16mg

Sodium 190mg

Total Carbohydrates 3.2g

Dietary Fiber 1.5g

Sugar 0.5g

Protein 5.8g

CAJUN POTROAST W/ SWEET PEPPERS

Cajun Pot Roast with Sweet Peppers

If your meal plan allows for them, mashed potatoes make a tasty serve-along for this spunky Louisiana-style pot roast.

SERVINGS: 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings

CARB GRAMS PER SERVING: 6

1	2- to 2 1/2-poundboneless beef chuck pot roast
1	tablespoonsalt-free Cajun seasoning
1/2	teaspoonbottled hot pepper sauce
1/8	teaspoonground black pepper
1	14-1/2-ounce canlow-salt diced tomatoes, undrained
1	mediumgreen sweet pepper, cut into strips
1	mediumred sweet pepper, cut into strips
1	mediumyellow sweet pepper, cut into strips
	Cracked black pepper (optional)

1. Trim fat from meat. Sprinkle Cajun seasoning evenly over meat; rub in with your fingers. If necessary, cut meat to fit into a 3-1/2- or 4-quart slow cooker. Place meat in slow cooker. Add hot pepper sauce and the 1/8 teaspoon black pepper. Pour undrained tomatoes over meat in slow cooker.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours, adding pepper strips for the last 30 minutes of cooking.
3. Transfer meat to a cutting board. Slice meat and transfer to a serving platter. Drain vegetables, discarding cooking liquid. Serve meat with vegetables. If desired, sprinkle individual servings with cracked black pepper. Makes 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings. 

Nutrition Facts Per Serving:

• Servings: 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings
• Calories174
• Total Fat (g)5
• Saturated Fat (g)2
• Cholesterol (mg)67
• Sodium (mg)86
• Carbohydrate (g)6
• Fiber (g)2
• Protein (g)25

Diabetic Exchanges

• Vegetables (d.e.)1
• Very Lean Meat (d.e.)3
• Fat (d.e.)1

BEEF VEGETABLE SOUP

Beef Vegetable Soup


Ingredients:

• 2 tablespoons unsalted butter
• 8 ounces mushrooms, sliced
• 1 portabello mushroom, diced
• 1 small onion, chopped (about 3/4 cup)
• 1 celery stalk, diced (about 3/4 cup)
• 1 small carrot, diced (about 1/2 cup)
• 1 1/2 teaspoons chopped garlic
• 1 cup canned diced tomatoes
• 1/2 cup dry red wine
• 1 1/2 pounds stew meat, trimmed and cut into 1/4 inch cubes
• salt and freshly ground black pepper
• 2 tablespoons olive oil
• 4 cans (14.5 ounces each) reduced-sodium beef broth
• 1/2 cup broccoli, broken into small florets
• 1 bunch escarole, washed, tough ribs trimmed, cut into 1/2 strips
• 2 teaspoons fresh thyme, chopped)

Directions:
In large non-stick skillet melt butter over medium-high heat Add mushrooms and season with salt and pepper to taste. Sautee until golden brown, about 5 minutes. Add onion, celery and carrot and sautee until barely softened, about 2 minutes Add garlic and sautee until aroma is released, about 30 seconds. Add tomatoes and wine and cook until thickened, about 5 minutes.Meanwhile, season meat with salt and pepper. In large pot over medium-high heat, heat olive oil. Add meat and sautee until well-browned, about 8 minutes. Add tomato-vegetable mixture to broth and water. Bring to boil, reduce heat, simmer until meat is very tender and vegetables are very soft, about 15 minutes. Add broccoli, cook 5 minutes. Stir in escarole to wilt, thyme and season with salt and pepper to taste. 

Nutritional Information
Per Serving:

Net Carbs: 5.0 grams

Fiber: 3.5 grams

Protein: 22.5 grams

Fat: 13.5 grams

Calories: 256

Recipe Information:

Makes: 8 servings

Prep Time: 0:25:00

Marinate Time: 0:00:00

Cook Time: 0:35:00

SLOW COOKER PORK W/ GREENS & BEANS

Slow Cooker Pork with Greens and Beans


They never complain about eating both beans and greens in one meal when they're served alongside rich, slow-cooked pork. I used pork shoulder, but you could use a leaner cut to save on fat and calories.
INGREDIENTS
2 lbs. pork shoulder, visible fat removed
1 T chili powder
1/2 t red pepper flakes
1/2 t salt, kosher or sea
3 cloves garlic, halved
1 c chicken stock, low sodium
1 c low-sodium diced tomatoes
2 c escarole
3 c cannellini beans, drained and rinsed
1/2 c pepitas, raw (optional)
DIRECTIONS
Prepare spice rub by combining the chili powder, red pepper and salt. Rub over the pork shoulder 1 hour before cooking or the night before. Refrigerate meat until ready to cook. Place the pork in a slow cooker with the garlic. Pour stock over the meat. Set on low and cook for 5-6 hours. Remove lid and break up meat. Add diced tomatoes, beans and escarole to slow cooker with the greens placed on top to steam. Continue to cook for 1 hour. While mixture is cooking, toast pepitas on top of the stove in a small pan. Serve warm with toasted pepitas as a garnish.

Makes 8 one cup servings with 1 teaspoon of pepitas as garnish.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 283.6

Total Fat:	15.6g
Total Carbs:	10.7g
Dietary Fiber:	3.4mg
Protein:	25.8g

WHITE PIZZA SAUCE

Ingredients:
-Crust-
4oz Cream Cheese, Softened 4 eggs
1/3rd cup Heavy Cream 1/2 tsp Oregano
1 tsp Garlic 4 oz Mozzarella Cheese

-Sauce-
1/2 cup Ricotta Cheese 2 TBS Olive Oil
2 TBS Heavy Cream 1 Egg Yolk
2 tsp Garlic, Minced 1/4 tsp Salt
Dash, Black Pepper Dash Cayenne Pepper
1 tsp Oregano 1/2 tsp Thyme

-Topping-
1 Chicken Breast 1 cup Broccoli
2 Oz Mozzarella Cheese

Makes 8 single slice servings
Nutrition Info: (per serving)
316 Calories, 25g Fat, 3.75g Carbs (.1g Fiber) , 20g Protein

ROASTED CHICKEN OVER WINTER SQUASH

Roasted Chicken Over Winter Squash

Prep Time:	15 minutes
Cook Time:	1 hours

Ingredients

1 large onion , chopped
1 medium red bell peppers , seeded and chopped
4 cup winter squash, cubed (kabocha or any winter squash)
2 tsp fresh thyme , chopped
1/2 tsp salt
1 tsp black pepper , feshly ground (to taste)
1 whole chicken, raw , skinned and split in half
2 tbsp dijon mustard
1 tbsp unsweetened applesauce

Directions 1 Preheat oven to 350 degrees F.
2 Spray nonstick cooking spray into a large nonstick pan and heat over medium heat. Sauté the onions and bell pepper until starting to soften, about 3 minutes. Stir in the squash and cook, stirring often, about 4 minutes more.
3 Mix in the thyme, salt, and pepper, then place mixture into a 9 x 13 inch roasting pan.
4 Place the two chicken halves over the squash mixture making sure to cover them.
5 In a small bowl, whisk together the mustard and applesauce. Apply to chicken with a pastry brush. Place chicken in oven and bake until thoroughly cooked, about 1 hour. If using a meat thermometer, place in thigh; chicken is cooked when thermometer registers at 180 degrees F. Let sit out for 10 minutes for easier carving.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	106
Total Carbs	8.7 g
Dietary Fiber	1.6 g
Sugars	2.8 g
Total Fat	6.5 g
Saturated Fat	1.8 g
Unsaturated Fat	4.7 g
Potassium	182.6 mg
Protein	3.6 g
Sodium	251.5 mg
Dietary Exchanges 1 Fat, 1/2 Meat, 1/2 Vegetable

PEANUT BUTTER PIE

Ingredients

3/4 cup pecan pieces
2 Tbsp butter, melted
4 oz cream cheese, softened
2 1/2 Tbsp peanut butter
1 tsp vanilla
Sweetener to taste: stevia, saccharin, or Equal tablets
1/2 cup heavy cream, whipped

Cooking Instructions

Grind nuts in grinder or food processor. Mix with butter. Press into 7 -inch pie pan.
Mix cream cheese, peanut butter, vanilla, and sweetener in mixer or food processor until well blended. Fold in
whipped cream. Transfer mixture into crust. Refrigerate for several hours. The servings are small, but the pie
is rich.

Servings Per Recipe: 8

• Carbohydrates: 3.42 g
• Protein: 0.8 OZ

ROASTED CORN & PEPPER SOUP

Roasted Corn and Pepper Soup
This is a great recipe when the garden is overflowing. Any leftover soup can be used as a sauce to bake boneless chicken breasts.
INGREDIENTS
4 ears yellow corn, shucked

3 bell peppers, (red, orange or yellow)
OR
1 jar roasted peppers packed in water

5 Roma tomatoes, peeled, de-seeded and chopped
OR
1 1/2 cups of diced tomatoes, drained

1 T olive oil
1 large white or yellow onion, finely diced
pinch red pepper
1/4 t cumin, ground
1/2 t dried thyme
1/4 t black pepper
16 oz chicken broth, low sodium
1 T chives, chopped (optional)

DIRECTIONS
Roast the corn and peppers over a grill set on medium heat or in a 400 degree oven until the kernels just start to brown and the skin of the peppers starts to char. Place the peppers in a paper bag or in a bowl covered with a kitchen towel. Allow the peppers to steam for 10 minutes. While the peppers are steaming, allow the corn to cool to the touch. Using a knife and slicing away from you, remove the kernels from the cob. Remove the charred skin from the peppers and chop them.
Heat a large stock pot or saucepan over moderate heat. Add oil and once hot, add onions. Cook onions for 3-4 minutes. Add remaining vegetables and spices. Cook for 2-3 minutes. Slowly add stock and simmer for 20 minutes. Puree the soup with an immersion blender or in food processor.

Make eight one-cup servings.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 78.5

Total Fat:	0.8g
Total Carbs:	17.1g
Dietary Fiber:	3.3mg
Protein:	3.4g

CAULIFLOWER POPCORN

CAULIFLOWER POPCORN

Ingredients

1 head cauliflower
3 Tbsp
olive oil
2Tbsp
Mrs.Dash Table Blend

Cooking Instructions

(1)preheat oven to 450 degrees F(2)cutout and discard cauliflower core and thick stems.Trim remaining cauliflower into florets the size of popcorn.(3)toss thoroughly in a bowl with olive oil and Mrs.Dash table blend.(4)spread cauliflower on a sheet pan and roast for approximately 60 minutes or until nicely browned(thats the carmelization process converting the dormant natural sugars into sweetness)(5)turn 3 or 4 times during roasting the browner the floerets the sweeter they will taste.serve immediatly. 
serves 8 serving size 3.8 ounces 
prep time 10 minutes 
cook time 55 minutes to 1 hour.

Servings Per Recipe: 1

• Cal.71 %of cal. from fat63%
• Total Fat 5g
• sat.fat1g. unsat fat.4g
• trans fat0g
• Cholestrol 0mg
• Sodium
• 32 mg
• potassium 318mg
• carbs 5g
• fiber 3g
• protein 2g

Crispy Thin Breadsticks 

Preparation time: 15 min	Servings: 8
Cooking time: 15 min

Ingredients:

2 tbsp unsalted butter, melted

1 tsp Italian seasoning

1/4 cup grated Parmesan cheese

1 loaf wheat bread, slightly thawed

Cooking Directions:

Preheat oven to 400°F. Cut loaf of bread dough lengthwise into 8 pieces. Cut pieces in half. This will make 16 thin breadsticks. For extra thin breadsticks, cut 16 pieces in half lengthwise. Roll and stretch each piece of dough to 15 in. lengths. Place on a cookie sheet that has been coated with nonstick cooking spray. Brush with melted butter. Sprinkle with herbs and Parmesan cheese. Let rise 30 minutes. Bake 12-15 minutes or until brown and crispy. 

Nutrition Facts

Calories 39

% Calories From Fat 87.7%

Total Fat 3.8g

Saturated Fats 2.4g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 0.2g

Cholesterol 10mg

Sodium 48mg

Total Carbohydrates 0.2g

Dietary Fiber 0g

Sugar 0g

Protein 1.2g

Nacho Meatloaf 

Preparation time: 10 min	Servings: 8
Cooking time: 65 min

Ingredients:

1 small fresh green chili, seeded and minced

3/4 cup tortilla chips, finely crushed

1/2 tsp cumin seed

1 tbsp chili powder

1 small onion, chopped

1 cup tomato salsa, lightly drained

1 egg

1-1/2 lb ground beef

1/2 cup fat-free cheddar cheese, shredded

1 clove garlic, crushed

Cooking Directions:

Preheat oven to 375°F. Combine first 8 ingredients and salt to taste in a bowl. Mix thoroughly. Add meat and mix until blended. Transfer mixture into an 8x4 in. loaf pan. Place on a baking sheet and bake about 1 hour, uncovered, until a meat thermometer inserted in center of loaf reads 160°F. Sprinkle shredded cheddar over top of loaf and bake about 3 minutes, until cheese is melted. Let stand 5 minutes before slicing.

Nutrition Facts

Calories 270

% Calories From Fat 50%

Total Fat 15g

Saturated Fats 5.7g

Mono-unsaturated Fats 7g

Poly-unsaturated Fats 0.9g

Cholesterol 85mg

Sodium 510mg

Total Carbohydrates 7.6g

Dietary Fiber 1.3g

Sugar 3.2g

Protein 25g