Strawberry-Ricotta Breakfast Wrap

Ingredients

• 1/4 cup sliced strawberries, fresh
• 1 low carb whole wheat tortilla, 6"
• 1/2 cup ricotta cheese, fat free
• 1 1/2 tablespoons walnuts, chopped
• 4 fluid ounces milk, fat-free

Preparation

• Arrange the sliced strawberries down the center of tortilla.
• Spoon the ricotta over the strawberries.
• Roll tortilla up, place seam-side down on a microwave-safe plate, and cover loosely with plastic wrap.
• Microwave on high for about 1 minute, or until ricotta cheese is heated through. Sprinkle with walnuts.
• Serve immediately with a small glass of milk.

 Calories 310

Denver Omelet Breakfast

Ingredients

• 1/2 teaspoon canola oil
• 3 tablespoons onion, chopped
• 2 tablespoons bell pepper, red, chopped
• 3 tablespoons bell pepper, green, chopped
• 1 1/2 ounces ham, lean, reduced sodium
• 1 egg, large
• 2 egg whites, uncooked
• 1/8 teaspoon black pepper
• 8 fluid ounces orange juice

Preparation

• Heat a skillet with oil over medium high heat.
• Sauté onion, bell peppers and ham until onion becomes transparent.
• Meanwhile, beat egg and egg whites with a pinch of black pepper.
• Reduce heat to medium and slowly stir the eggs into skillet.
• Lightly brown on each side.
• Transfer to serving plate and enjoy with a glass (1 cup) of orange juice.

Calories 310

Corned Beef Hash Breakfast

Ingredients

• 1/2 tablespoon canola oil
• 3 ounces corned beef, deli sliced
• 2 tablespoons onion, chopped
• 3 tablespoons bell pepper, red, chopped
• 1/2 cup potatoes, diced
• 4 ounces yogurt, plain, non-fat
• 1/2 cup sliced strawberries, fresh

Preparation

• Heat oil over medium-high heat. Dice corned beef.
• Sauté onions and peppers in skillet until tender. Add corned beef and potatoes and cook until potatoes are soft and browned.
• Serve yogurt topped with strawberries on the side.
• Enjoy breakfast with a cup of coffee or tea, or other calorie free beverage.
• TIP:
• Soak corned beef in water and wring out prior to cooking to reduce sodium content.

Calories 300

Bacon, Eggs and Fruit Salad Breakfast

Ingredients

• 1/2 cup liquid-egg substitute
• 2 slices bacon, turkey
• 2 pieces tomato slices, medium
• 3/4 cup melon, cantaloupe, fresh, cubes
• 1/2 cup fresh grapes (any color)
• 1/2 cup sliced strawberries, fresh

Preparation

• Coat nonstick pan with cooking spray; place over medium heat. Pour in egg substitute and season as desired with herbs or salt-free seasoning. Scramble until eggs are cooked through.
• Cook turkey bacon in a skillet over medium heat to desired crispness. Remove and drain on a paper towel.
• Serve bacon and eggs with tomato slices on the side.
• Combine cantaloupe, grapes and strawberries for a fruit salad.
• Enjoy breakfast with a cup of coffee or tea, or other calorie free beverage.

Calories 310

Asparagus-Leek Frittata Breakfast

• 3 ounces fresh asparagus, chopped
• 1/4 cup leeks, fresh, chopped
• 1/4 cup mushrooms, sliced
• 1 egg, large
• 2 egg whites, uncooked
• 2 tablespoons Fontina cheese, diced
• 1/8 teaspoon black pepper
• 1 1/2 teaspoons Parmesan cheese
• 6 fluid ounces orange juice

Preparation

• Preheat broiler.
• Trim asparagus and cut on diagonal into 1 inch pieces.
• Spray a broilerproof nonstick skillet with cooking spray and place over medium heat.
• Sauté leeks for about 3 minutes; add asparagus and mushrooms and sauté until tender.
• Meanwhile, in a small bowl, whisk egg, egg whites, 1 tablespoon of the Fontina cheese and the black pepper.
• Add egg mixture to skillet; reduce heat to medium-low. Cook until almost set.
• Remove skillet from heat, sprinkle with remaining Fontina cheese and Parmesan cheese.
• Heat under broiler until egg is set, frittata is puffed and cheese begins to bubble, about 4 minutes.
• Allow to sit for a minute or two before inverting onto a serving plate.
• Enjoy with a glass of orange juice.
• TIP:
• Freshly grated or shredded Parmesan cheese works best in this recipe.

 Calories 300

Sugar Free Jello no aspartame

Here is my recipe for SF (aspartame free) Jello...It's easy, flavorful, and has a consistency just like packaged Jello. You will need a 6cup bowl for this recipe.

2 packets unsweetened Kool-Aid
2 packets Knox gelatine
1 tsp liquid Splenda (you may want to experiment w/this amount)
1/4 tsp Stevia powder (I use NOW Stevia Extract)
dash of salt
2 cups boiling water
2 cups cold water

1. Mix dry ingredients (Kool-Aid, Gelatine, Stevia, salt) til well blended.
2. Add boiling water and stir, stir, stir until everything is completely dissolved...this may take 2 or 3 minutes.
3. Add cold water, stir.
4. Add liquid Splenda, stir. (Note: I have a very large sweet tooth, and I like my stuff really sweet, so you may want to start with 1/2 tsp and adjust to your own taste).
5. Cover & refrigerate overnight.
6. ENJOY!

This makes 4 one cup servings and has 0 carbs and 50 calories for the whole batch.

You can experiment with the sweeteners to suit yourself. You could eliminate the stevia, and just use the liquid splenda, or vice versa...just be sure to taste test before refrigeration.

I use the NOW Stevia Extract because it is a high quality and high rebausiside stevia powder...as recommended by locarbman...and
has a less bitter aftertaste if too much is used.

The reason I use two sweeteners is for the synergistic effect. They work well together for sweetening power and good flavor.

Perfectly Whipped Cream

• Perfectly Whipped Cream
• 2 cups heavy cream
• 1 teaspoon vanilla
• 2 teaspoons stevia

To prepare whipped cream With an electric mixer, whip the cream until it starts to thicken. Add the vanilla and SomerSweet. Continue whipping until soft peaks form.

Chicken Piccata (Serves 4) upsized

Ingredients

• 16 ounces chicken breast, boneless/skinless, raw
• 1/4 cup flour, all-purpose
• 1/2 teaspoon black pepper
• 4 teaspoons olive oil, extra virgin
• 1/2 cup chicken broth, fat-free, low-sodium
• 1/4 cup lemon juice
• 1/4 cup capers

Preparation

• Pound boneless, skinless chicken breasts between two sheets of waxed paper to 1/4-inch thickness.
• Combine flour with pepper and spread on a plate; dredge chicken in flour mixture.
• Heat olive oil in a heavy skillet until sizzling. Sauteé chicken breasts until lightly browned, about 5 minutes per side.
• Add broth, lemon juice and capers to chicken, and let boil for 10 to 15 minutes or until chicken is cooked thoroughly, turning chicken in sauce.
• Serve each person one chicken breast topped with sauce.

Broccoli
Prep Time: 5 minutes or less
Total Time: 10 minutes
Cook Time: 5 minutes or less

Serves : 4

Ingredients

• 16 broccoli spears, raw
• 2 teaspoons spread, buttery, low-fat

Preparation

• Steam broccoli on stove or in microwave until crisp tender.
• Serve each person 4 spears topped with 1/2 tsp. spread.

Spaghetti with Garlic & Oil
Prep Time: 10 minutes
Total Time: 25 minutes
Cook Time: 15 minutes

Serves : 4

Ingredients

• 4 ounces angel hair spaghetti pasta, uncooked
• 1 tablespoon garlic, chopped
• 4 teaspoons extra virgin olive oil

Preparation

• Prepare pasta per package directions. Drain.
• Sauté garlic in olive oill and toss with prepared pasta.
• Divide evenly among 4 plates.

Cantaloupe
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Serves : 4

Ingredients

• 2 cups cantaloupe melon balls, fresh or frozen
• 3 tablespoons golden raisins

Preparation

• Mix cantaloupe and raisins for a tasty dessert.
• Divide into 4 equal portions and serve for dessert.

Serves : 4

Baked Italian Chicken upsized serves 4

Ingredients

• 4 teaspoons balsamic vinegar
• 4 teaspoons olive oil, extra virgin
• 1 teaspoon oregano, dried
• 1 teaspoon basil, dried
• 1 tablespoon lemon juice
• 1/2 teaspoon black pepper
• 1 1/2 teaspoons garlic, chopped
• 20 ounces chicken breast, boneless/skinless, raw

Preparation

• Preheat oven to 375°F.
• Combine vinegar, olive oil, oregano, basil, lemon juice, black pepper, and garlic. Set aside.
• Place chicken breasts in a shallow baking pan, lightly coated with non-stick cooking spray. Spoon herb mixture on top, and press or rub onto top of each chicken breast.
• Cook chicken in preheated oven and cook for 30 to 40 minutes, or until no longer pink inside.
• Serve each person one chicken breast.

Squash Sauté
Prep Time: 10 minutes
Total Time: 25 minutes
Cook Time: 15 minutes

Serves : 4

Ingredients

• 2 teaspoons extra virgin olive oil
• 1 cup chopped sweet onion
• 2 cups yellow squash, fresh, sliced
• 2 cups zucchini, fresh, sliced
• 1/2 teaspoon black pepper
• 2 teaspoons salt-free seasoning, original blend

Preparation

• Heat olive oil in a non-stick skillet over medium heat.
• Add vegetables and sauté until onions are translucent and squash has softened. Season with pepper and salt-free seasoning.
• Serve each person equally divided portions of the sauté with their dinner entree.

Garlic Roast Potatoes
Prep Time: 15 minutes
Total Time: 1 hour
Cook Time: 45 minutes

Serves : 4

Ingredients

• 3 cups potatoes, diced
• 1 1/3 cups chopped onions
• 1 tablespoon garlic, chopped
• 4 teaspoons extra virgin olive oil

Preparation

• Preheat oven to 400°. Coat a baking sheet with cooking spray.
• Toss potatoes, onions and garlic and olive oil. Season as desired with salt and pepper. Place on baking sheet in single layer.
• Bake potatoes for approximately 30-45 minutes or until potatoes are golden and tender.
• Divide evenly among 4 plates.

Raspberries
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Serves : 4

Ingredients

• 3 cups raspberries

Preparation

• Serve each person 3/4 cup of raspberries for dessert.

Calories 450

Crunchy Ham, Cheese and Veggie Stacks Snack

Ingredients

• 1 teaspoon mayonnaise, low-fat
• 1 piece rye crispbread cracker, low-sodium
• 1/3 carrot
• 1/4 cucumber
• 1/2 ounce ham, lean, reduced sodium
• 1 piece cheese, Swiss, low-fat

Preparation

• Spread mayo on crispbread.
• Arrange sliced carrot and cucumber on crispbread; top with ham and cheese.
• Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper.
• Enjoy with a calorie free beverage.

Calories 120 

Chicken Salad Snack

Ingredients

• 2 1/2 tablespoons chicken, cooked
• 1 teaspoon mayonnaise, low-fat
• 1/8 teaspoon dill weed, dried
• 1 piece whole wheat bread, thin sliced
• 8 fluid ounces water

Preparation

• Shred cooked chicken breast.
• Mix chicken with mayonnaise and a dash of dill weed.
• Serve with (or on) whole wheat bread.
• Enjoy with a glass of water.

Calories 120

Pumpkin Seeds Snack

Ingredients

• 2 1/2 teaspoons pumpkin seeds, dry roasted
• 4 fluid ounces orange juice

Preparation

• Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

Calories 90

Cottage Cheese & Strawberries Snack

Ingredients

• 1/3 cup cottage cheese, 1% fat
• 6 strawberries, whole, fresh
• 1 1/2 teaspoons pecans, chopped
• 8 fluid ounces water

Preparation

• Top cottage cheese with strawberries and pecans.
• Enjoy with a glass of water.

Calories 110 

Nachos Snack

Ingredients

• 1 pita, wheat, small, 4" diameter
• 1/8 teaspoon olive oil, extra virgin
• 3 tablespoons cheddar cheese, low-fat, low-sodium
• 1/8 teaspoon oregano, dried
• 1 piece jalapeño
• 8 fluid ounces water

Preparation

• Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.
• Sprinkle cheese evenly over pita wedges.
• Season with a pinch of oregano.
• Heat under broiler until cheese is melted.
• Add a slice of jalapeno, if desired.
• Enjoy with a glass of water.

Calories 120

Southwestern BBQ Wrap Lunch

Southwestern BBQ Wrap Ingredients

• 2 ounces chicken, cooked
• 1/4 cup black beans, cooked
• 3 tablespoons corn, yellow, frozen
• 1 tablespoon barbecue sauce
• 1 tablespoon sour cream, reduced fat
• 1 teaspoon olive oil, extra virgin
• 1 low carb whole wheat tortilla, 6"
• 1 lettuce leaf
• 1/2 tomato, medium

Preparation

• Dice chicken. Combine in a microwave-safe bowl with black beans (drained), corn, barbecue sauce, sour cream, and olive oil. Stir to mix thoroughly.
• Cover bowl with plastic wrap and heat in microwave for 1 minute.
• Stir. Microwave for additional time, if necessary, until heated through. Warm tortilla if desired.
• If packing your lunch to be eaten later, chicken mixture may be stored in an airtight container and heated in microwave just prior to assembling and serving.
• Place lettuce leaf in the center of the tortilla and top with chicken mixture.
• Roll up tortilla and serve with sliced tomato on the side.
• Enjoy with a calorie free beverage.

Calories 350

Turkey & Vegetable Sandwich Lunch

Turkey & Vegetable Sandwich Ingredients

• 2 slices bread, whole wheat
• 1 tablespoon mayonnaise, low-fat
• 1 teaspoon mustard, any flavor
• 3 ounces turkey breast, oven roasted
• 1 tomato slice, medium
• 1/8 cup bell peppers, green, sliced
• 3 tablespoons soy beans (nuts), roasted, unsalted

Preparation

• Spread bread with mayonnaise and mustard.
• Arrange turkey, tomato and peppers on one slice, top with the other.
• Serve with soy nuts on the side.
• Enjoy with a calorie free beverage.

Calories 350

Chipotle Steak Lettuce Wraps & Scallion Rice Lunch

Chipotle Steak Lettuce Wraps & Scallion Rice

Ingredients

• 2 teaspoons white rice vinegar
• 3/4 teaspoon sesame oil
• 1 teaspoon soy sauce, reduced sodium
• 1 tablespoon scallions, fresh, chopped
• 2/3 cup rice, brown, cooked
• 1/8 teaspoon black pepper
• 1 teaspoon chipotle chile, ground
• 1/4 teaspoon oregano, dried
• 1/4 teaspoon cumin, ground
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 3 1/2 ounces beef, sirloin, raw
• 1/2 teaspoon olive oil, extra virgin
• 4 lettuce leaves

Preparation

• Preheat grill or oven broiler.
• Stir together the vinegar, sesame oil, soy sauce and scallions. Mix into cooked brown rice. Set aside; keep warm.
• Blend the pepper, chipotle seasoning, oregano, cumin, onion and garlic powders together in a small bowl.
• Place steak on a plate and rub both sides with olive oil and the seasoning mix. Grill or broil for approximately 5-7 minutes on each side until desired doneness.
• Place on a plate and slice into thin slices. Top lettuce with grilled steak, roll and enjoy with a side of scallion brown rice.
• Serve with your favorite calorie-free beverage.

Calories 360

Chicken Parmesan Sandwich Lunch

Chicken Parmesan Sandwich
Ingredients

• 2 ounces chicken, cooked
• 1/2 teaspoon olive oil, extra virgin
• 2 tablespoons spaghetti sauce, jarred or canned
• 1 tablespoon Parmesan cheese
• 1 hamburger/hot dog bun, mixed grain
• 2 cups tossed green salad
• 1 tablespoon salad dressing, low-fat, any flavor

Preparation

• Dice chicken and place in a microwave-safe bowl. Stir in olive oil and spaghetti sauce.
• Cover loosely with plastic wrap and heat in microwave about 1 minute or until heated through. Stir.
• Sprinkle Parmesan cheese on top and microwave about 30 more seconds or until cheese begins to melt.
• Spoon hot chicken mixture onto the bottom half of a hamburger bun; top with other half.
• Serve with a tossed salad made with washed lettuce greens and chopped vegetables of choice; toss with dressing.
• Enjoy with a glass of water.

Calories 340

Midnight Sandwich Lunch

Midnight Sandwich
Ingredients

• 1 whole wheat hoagie roll, small
• 2 teaspoons mayonnaise, low-fat
• 1/2 teaspoon mustard, any flavor
• 1 ounce cheese, Swiss, low-fat
• 1 ounce lean pork tenderloin, roasted
• 1 1/2 ounces ham, lean, reduced sodium

Preparation

• Spread one side of roll with mayonnaise, and the other side with mustard.
• Fill sandwich with cheese, cooked pork (use leftover if possible), and ham.
• Serve sandwich with a calorie free beverage

Calories 350

Recipe Info for Italian Fish Stew (Serves 4) upsized

Recipe Info for Italian Fish Stew (Serves 4)

prep Time: 10 minutes
Total Time: 50 minutes
Cook Time: 40 minutes
Serves : 4

Ingredients

• 16 ounces cod, raw, cut into bite-sized nuggets
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 1/2 tablespoons olive oil, extra virgin
• 1 cup onions, chopped
• 1/2 cup celery, fresh, diced
• 1 cup mushrooms, sliced
• 1 cup bell pepper, green, chopped
• 1/2 tablespoon garlic, chopped
• 1 1/4 cups spaghetti sauce, reduced sodium
• 2 tablespoons basil, fresh, chopped

Preparation

• Season cod with salt and pepper to taste and set aside.
• Heat olive oil in a Dutch oven or stew pot, and sauté vegetables over medium-high heat until crisp-tender. Reduce heat and place fish nuggets on top of vegetables.
• Pour spaghetti sauce on top of fish, and sprinkle with basil. Simmer over low heat until fish flakes easily with fork, approximately 30 minutes. Do not stir, as this will break up the fish.
• Divide stew evenly among 4 bowls.

Macaroni Pasta
Prep Time: 5 minutes or less
Total Time: 15 minutes
Cook Time: 10 minutes
Serves : 4

Ingredients

• 2 cups pasta, macaroni noodles, cooked
• 2 teaspoons extra virgin olive oil

Preparation

• Toss pasta with olive oil.
• Season with your favorite sodium-free seasoning.
• Serve each person 1/2 cup pasta.

Kiwi and Strawberry Dessert
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes
Serves : 4

Ingredients

• 4 kiwis
• 3/4 cup sliced strawberries, fresh

Preparation

• Peel each kiwi fruit and slice. Serve each person 1 kiwi fruit with 3 tablespoons strawberries for a refreshing dessert.

Calores 430