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Steamed Fish with Yogurt Dill Sauce

Posted on 01. Apr, 2006 by admin.

Health experts recommend fish as the best animal protein alternative to red meat. It is an important source of omega-3 fatty acids, which are so important to our health.

Numerous studies suggest that a predominantly plant-based diet is linked to long-term health. The phytochemicals, minerals and vitamins in plant foods seem to bolster the body’s defenses against cancer, heart disease and stroke.

And to go with your steamed fish, why not steam a variety of colorful and healthful vegetables? We recommend gradually making the transition to a plate that contains 2/3 (or more) vegetables, fruits, whole grains and beans to one-third (or less) animal protein. A spring dinner of steamed fish with yogurt dill sauce is a good place to start. (more…)

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Italian Herb-Roasted Chicken in Tomato-Basil Sauce

Posted on 14. Mar, 2006 by admin.

This roasted bird ain’t no chicken to your taste buds. The herbs and garlic add so much flavor that leftovers are perfect cut up into a nice salad or eaten cold as a delicious protein packed snack. And, of course, chicken is low in fat–especially roasted–so dig in!

(more…)

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Spicy Seafood Fajitas

Posted on 07. Mar, 2006 by admin.

Launch a fiesta of flavor in your mouth with this healthy Mexican coastal favorite. This recipe allows you to easily eat a 1/2 portion and have 100% of the exciting flavor. Feel free to change out the seafood to your favorite. BBQ shrimp is a fantastic variation. (more…)

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Kim’s Lasagna – Hold the Noodles!

Posted on 25. Feb, 2006 by admin.

BY: Kim

Even Garfield would love this Pasta-less Lasagna!

Ingredients:

• Low sugar Tomato Sauce
• 1 lb Ground turkey (or chicken, beef, etc if you prefer)
• Diced Onions
• Fresh Garlic
• Zucchini, peeled and very thinly sliced lengthwise
• Portobello mushrooms sliced thin
• Roasted red peppers
• Ricotta cheese mixed with 1 egg
• Shredded mozzarella cheese
• Romano or Parmesan cheese

(more…)

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Hazelnut Chicken

Posted on 25. Feb, 2006 by admin.

BY: Victoria Bowen

Elegant chicken breast dish from Victoria’s Bowens Recipes. The sundried cherry sauce is the perfect match over the crispy breadcrumb and hazelnut crust.

Main Ingredients:

• 8 oz. oil
• 4 chicken breasts
• 1 teaspoon salt
• 1 teaspoon pepper
• Egg wash (2 whole eggs (egg beaters) beaten plus 2 cups skim milk)
• 1 cup flour
• 2 tablespoons crushed hazelnuts
• 2 tablespoons breadcrumbs
• 4 tablespoons sundried cherries
• 4 tablespoons chopped hazelnuts
• 4 tablespoons chopped parsley
• 8 oz. hazelnut sauce (recipe follows)

(more…)

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Sassy Cathy’s Famous Tuna Smush

Posted on 25. Feb, 2006 by admin.

BY: Sassy Cathy

Cathy promises both you and your cats will love her Smush.

• 1 packet of tuna in water
• reduced fat shredded cheddar cheese
• spoonfull of reduced fat miracle whip
• onion flakes
• garlic salt

Mix them all together – smush it!

Nuke it for a couple a minutes

Voila! Tuna smush!

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Kabuki’s Coastal Seafood Bake

Posted on 25. Feb, 2006 by admin.

BY: KAYE BAILEY – WWW.LIFEAFTERWLS.COM

This seafood crowd pleaser is perfect for the family on a cold winter day.

• 8-10 Medium shrimp
• 12 fresh scallops
• 1 1/2 cups lump crab meat
• 1/2 cup crawfish tails
• 1 cup freshly grated mozzarella cheese
• 1/2 cup medium sharp cheddar cheese
• 1 red bell pepper, coarsely chopped
• 1 small vidalia onion, coarsely chopped
• 2 tablespoons butter
• 2 tablespoons all purpose flour
• 1 1/4 cups milk
• salt and pepper
• dash of tabasco or cayenne pepper for “kick”

Directions:

1. Melt butter in a saucepan. Add flour and cook, stirring constantly.
2. Whisk in milk slowly. Bring to a boil and then reduce to medium heat for 5 minutes. Remove from heat and stir in 1/2 cup of mozzarella cheese.
3. To this mixture, add the shrimp, scallops, crab, and crawfish, toss until completely coated.
4. Pour into a baking dish. Top the seafood with a layer of bell pepper and onion. Cover and bake 8-10 minutes at 400 degrees.
5. Remove foil and top with remaining cheeses. Bake until cheese is golden in color. Serve bubbling.

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Claire’s Shrimp Stir Fry

Posted on 25. Feb, 2006 by admin.

BY: Claire

Just about as not Asian as you can get but none the less super delish…

I bought already cleaned shrimp at the fish market but you can start with frozen shirmp. Heated one teaspoon of Smart Balance butter and stir fried some white onion, threw in the shrimp and fried until the shrimp was pink.

Then I poured about 1/2 cup of water in the mix and 1/2 envelope of chicken bouilion cube powder (I have also used salt only to taste).

Once the water has dried up I let the bottom of the frying pan get blackened and poured 1/3 cup of water in – (by doing this the shrimp got coated with the blackened coat from the frying pan which gave it a fried look).

Turn off the stove and put some shredded mozzarella overtop.

Yum!

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Peanut Butter Oatmeal Protein Balls

Posted on 25. Feb, 2006 by admin.

BY: Becky

Since these have protein in them you can justify eating these sweet treats.

• 1 1/2 c peanut butter (i used simply jif)
• 2 scoops of unjury chocolate (or any other choc protein pwdr)
• 1/2 c low carb special K
• 3 tbsp of sugar free maple syrup
• 1/4 c chopped nuts i used pecans, walnuts, almonds
• oatmeal
• 3 packets of splenda

Mix everything up in a bowl and then roll them up into walnut sized balls and then roll them in oatmeal. You’re done!

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Blueberry-Peach Crisp

Posted on 25. Feb, 2006 by admin.

BY: KAYE BAILEY – LIFEAFTERWLS.COM

This quick and easy dessert takes only a few minutes to put together. It’s a delicious way to include nutrient-rich blueberries in your diet year round. This WLS friendly dessert is good enough for company and easy enough to prepare regularly for your family.

Ingredients:

• 10 oz fresh or frozen blueberries
• 1 lb of fresh or frozen peach slices
• 1/4 cup apple juice

(more…)

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Strawberry Cheesecake

Posted on 25. Feb, 2006 by admin.

This cheesecake tastes so New York, it’ll make you say “fuhgeddaboudit”.

Ingredients:

• 1 pkg lowfat cream cheese
• 1 pkg sugar free Strawberry Banana Jello
• 2 cups sugar free low fat whipped topping
• Fresh Strawberries (add bananas if you like)
• 1 graham cracker crust made with Splenda® (see our recipe)

Preparation:

• Disolve jello with 1/2 cup boiling water.
• Mix into creamcheese until there aren’t any lumps. Fold the whipped topping into this mix.
• Cut your strawberries (and bananas) length wise, so the cuts are flat.
• Line the bottom of your crust with the fruit.
• Cover with the cheesecake mix.
• If you want to add another layer of fruit in the middle, that’s fine.
• Top with fresh strawberries quartered. Refrigerate until set.

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Sugar Free Graham Cracker Crust

Posted on 25. Feb, 2006 by admin.

This Sugar Free version is the PERFECT crust for all of your favorite crumb pie crusts.

A touch of cinnamon and nutmeg makes this popular pie crust tasty, and there is no need for the addition of sweetener.

• 3/4 cup (200 ml) graham wafer crumbs
• 3 tbsp (45 ml) melted butter or margarine
• 1/4 tsp (1 ml) each of cinnamon and nutmeg

Combine graham wafer crumbs, butter, cinnamon and nutmeg. Press into a 9 inch (1 L) pie plate or 8 inch square pan or 9 inch spring form pan. Chill in refrigerator 2 hours before filling. If desired, reserve 2 tbsp (25 ml) of the crumb mixture to sprinkle on top of the filling. Try our Strawberry Angel Pie recipe!

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Strawberry Angel Pie

Posted on 25. Feb, 2006 by admin.

Use fresh or frozen strawberries to whip up this light-tasting, creamy and delicious sugar-free pie.

• 3 cups (750 ml) frozen unsweetened or fresh strawberries
• 1 cup (250 ml) water
• 1 packet unflavored gelatin
• 1 tbsp (15 ml) cornstarch
• 1 egg, separated
• 1/3 cup Splenda®
• 1 tsp. (5 ml) vanilla
• 1/2 tsp (2 ml) almond extract
• 1/4 cup (50 ml) instant skim milk powder
• 1/4 cup (50 ml) ice water
• 9 inch Graham Cracker Crust (see our recipe)

Slice strawberries. Pour water over strawberries; let stand 1 hour at room temperature. Drain water from strawberries into a saucepan; reserve strawberries. Sprinkle gelatin over 2 tbsp (25 ml) of liquid drained from strawberries. Whisk cornstarch and egg yolk into remaining water. Cook and stir over medium heat until mixture boils and thickens slightly. Remove from heat. Add softened gelatin, sweetener, vanilla and almond extract, stirring until gelatin and sweetener dissolve. Stir in strawberries. Chill about 30 minutes or until mixture is partially set. Beat egg white, skim milk powder and ice water in a chilled bowl. Fold into thickened strawberry mixture. Spoon into Graham Cracker Crust. Chill, about 4 hours, until completely set.

Makes 6 servings. Each serving: 1/6 pie including crust

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Creamy Chicken Salad / Spread

Posted on 23. Feb, 2006 by admin.

BY: Dx E

Yet another High Protein Recipe from the Laboratories of Dx! This is a Chicken Salad that is moister than moist. It has a few steps, but is worth it.

First off- The cooking of the chicken!

Start with 4 or five Chicken Breasts. Sometimes I use the Skinless/Boneless, but for the best flavor and most moisture just use the Split Breasts. Strip of any skin and fat that you possibly can while raw.
Now, Most important- The Poaching of the Breasts!

Put the chicken in a saucepan and cover with COLD Water.
Add 1 tablespoon of vinegar to the poaching water.
Put it on medium heat.
The moment that the chicken gets to the Beginnings of a boil
Take off of the heat and let stand until water is nearly room temp.
(I got this poaching Secret from Sarah Molton.)
It makes the moist-est chicken ever,
And when starting to eat chicken,
Moisture is the difference that makes all the Difference.

(more…)

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Tomato Boats with Melted Mozzarella

Posted on 23. Feb, 2006 by admin.

BY: KAYE BAILEY – WWW.LIFEAFTERWLS.COM

This is a little recipe Kaye “invented” last summer, although she’s confident it has been done before. The steps are simple: Stuff cored plum tomatoes with mozzarella, olive oil & basil, and grill until the cheese melts. Delicious! Plan two tomatoes per person.

12 ripe plum tomatoes (also known as Romano)
1/2 lb. low-fat mozzarella cheese coarsely chopped
2 tablespoons extra virgin olive oil (light)
2 tablespoons fresh chopped basil
Salt & pepper to taste

Directions:

Slice 1/3 off the side of the tomato and remove pulp from inside. Turn upside down to drain on a paper towel – allow all tomatoes to drain about 15 minutes.
In a small bowl combine chopped cheese, olive oil and basil.

Turn tomatoes upright and spoon some cheese mixture in each “boat”. Sprinkle with salt and pepper to taste. (You can complete the recipe to here early in the day and store tomatoes in the refrigerator until time to grill. Allow to sit at room temperature about 15 minutes before grilling.)

Grill over medium heat until tomato skin puckers and cheese melts. Serve warm.

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