Cottage Cheese Pancakes with Strawberries

This morning for breakfast, Beth decided to make cottage cheese pancakes. Before you say anything, like “blech or uck”, let me say this, “They are good”!!!!! But I decided to carry it a little further. We had some strawberries in the fridge and I suggested we use those. Instead of sugar free syrup, we took a little sugar free strawberry jam and micro waved it. Yum yum!! What a nice way to start the day! Hope you enjoy!

Cottage Cheese Pancakes

¼ cup cottage cheese
2 Tablespoons oatmeal
1 egg
1 packet of splenda

1) Grind oatmeal in blender/magic bullet
2) Add cottage cheese, egg, and splenda
3) Mix thoroughly in blender/magic bullet
4) Let sit for several minute for air bubbles to escape

Makes 4 silver dollar pancakes or 1 large pancake.

Mini Bites

This recipe is another from my friend Michelle. We modified it slightly to give it a taste of our own. But I have to give credit to her, she is a genius! And we wish her a speedy recovery form her PS! Luv ya Michelle!

Spinach & Garlic Feta Bites
1/2 Yellow Onion, diced
2 Green Onions, diced
2 teaspoon Garlic, minced
1/2 cup cooked Spinach, squeeze water out
1 teaspoon Butter
1 teaspoon Oregano few twists of Black Pepper
5 Eggs, beaten
1/3 cup Fresh Grape Tomato, diced
1/2 cup Garlic & Herb Feta Cheese crumbled
1/2 cup Shredded Quesadilla Cheese

Directions
Preheat oven to 350 F.
Sauté onions in butter till golden.
Add garlic and sauté 1 minute more.
Add cooked spinach and sauté till dry and separated about 1 minute.
Set aside to cool.
Mix all ingredients together.
Be sure veggie mixture has cooled slightly before adding to egg mixture.
Spoon (I use a small 1 ounce cookie scoop) into a lightly greased mini muffin tin.
Bake for 30 minutes or until centers are firm.
Makes 24.



Crab and Shrimp Bites
1/2 Yellow Onion, diced
3 Green Onions, diced
2 teaspoons minced Garlic
1 teaspoon Butter
1/2 teaspoon Italian Seasoning
5 Eggs
1 jar/4 oz. Red Pimentos, drained
1/2 cup Artichoke Hearts (non marinated), chopped fine
1 cup Shredded Quesadilla Cheese
1 cup Cooked Crab and Shrimp Meat (Wally World brand)

Directions
Preheat oven to 350 F.
Sauté onions in butter till golden.
Add garlic and sauté 1 minute more.
Set aside to cool.
Mix all ingredients together.
Be sure onions have cooled slightly before adding egg mixture.
Spoon (I use a small ice cream scoop) into lightly greased mini muffin tin.
Bake for 30 minutes or until centers are firm.
Makes 24.

Sugar Free Mini Ice Cream Sandwiches

This is a great little treat that RJ actually came up with. When you need that Ice Cream Sandwich fix, this should do it. I used some of the left over sugar free frosting that came for the Died and Gone To Heaven Chocolate Cup Cakes and Murray's Sugar Free Shortbread Cookies.

Take 2 cookies. On the bottom cookie, pipe some of the cake icing. Place a 2nd cookie on top and stick in the freezer until ready to eat. Yum Yum!!

The nutrition info is not to bad either. Just remember...moderation!

Nutrition Info
Serving size: 1 Ice Cream Sandwich
Calories 32.5 g
Cholesterol 0mg
Sodium 35 mg
Total Carbohydrates 5.25 g
Dietary fiber .5g
Sugars 0g
Sugar Alcohol 1g
Protein .5g

Died and Gone To Heaven Cup Cakes

Died And Gone To Heaven Cup Cakes

1 3/4 cups organic all-purpose flour
1/2 cup SPLENDA® No Calorie Sweetener, Granulated
1/2 cup SPLENDA® Brown Sugar Blend
3/4 cup cocoa powder
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/2 teaspoon salt

1 1/4 cups fat free milk (Hood's would be a good alternative)
1 small lunch size container sugar free applesauce
2 large eggs, lightly beaten
2 teaspoons vanilla extract
1 cup hot strong black coffee

DIRECTIONS

1) Preheat oven to 350 degrees F. Grease cake pan or bundt with non-stick cooking spray, set aside

2) Blend flour, SPLENDA® Granulated Sweetener, SPLENDA® Brown Sugar Blend, baking powder, baking soda, cocoa powder and salt in large mixing bowl.

3) Combine buttermilk, oil, eggs, vanilla extract, and coffee in a small bowl.

4) Add flour to mixture, using an electric mixer on medium speed, mix until Smooth (about 2 minutes).

5) Pour batter into cake pan or bundt pan. If traveling, I recommend a 13 x 9 pan

6) Bake for 35 minutes, until an inserted toothpick in center of cake comes out clean. Let cool in pan for 5 minutes.

Nutrition Info (per serving)

18 servings

Calories 64.6

Protein 3.2g

Fat 1.2g

Saturated Fat .5g

Polyunsaturated Fat .1g

Monounsaturated Fat .4

Carbohydrate 11.9g

Dietary Fiber 1.6g

Sugars .6g

Cholesterol 29mg

Sodium 113.4mg

Sugar Free Frosting

1 (1.4 ounce) package sugar-free instant pudding mix

1 1/2 cups milk
1 shot instant espresso

1 (8 ounce) fat free package cream cheese

1 (8 ounce) container sugar free frozen whipped topping, thawed

DIRECTIONS

1) In a medium bowl, combine pudding mix, milk and espresso. Mix well and let stand until thickened.

2) In a large bowl, beat cream cheese until smooth. Add pudding and mix well. Finally, fold in whipped topping.

3) I recommend you keep this cake refrigerated until serving. The frosting will sometimes puddle if it becomes to warm.

Southwestern Skewers

Southwestern Skewers

Juicy chicken, cherry tomatoes, whole mushrooms and sweet peppers make these skewers filling. But it's the fresh garlic, chili powder, cumin and cayenne pepper that give them their zesty kick.

Ingredients:
1 bottle (8 ounces) reduced-fat Italian salad dressing
10 garlic cloves, minced
1 teaspoon white pepper
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon cayenne pepper
1 medium green pepper, cut into 1-inch pieces
1 medium sweet red pepper, cut into 1-inch pieces
1 medium onion, cut into 1-inch pieces
8 large fresh mushrooms
8 cherry tomatoes
1 pound boneless skinless chicken breasts cut into 1-inch cubes

Directions:
In a large bowl, combine the first seven ingredients. Pour half into a large resealable plastic bag; add the vegetables. Seal bag and turn to coat. Pour remaining marinade into another large resealable plastic bag; add the chicken. Seal bag and turn to coat. Refrigerate vegetables and chicken for at least 2-3 hours. If grilling the kabobs, coat grill rack with cooking spray before starting the grill. Drain chicken, discarding marinade. Drain vegetables, reserving marinade for basting. On eight metal or soaked wooden skewers, alternately thread chicken and vegetables. Grill, covered, over medium heat or broil 4-6 in. from the heat for 3-4 minutes on each side or until chicken is no longer pink and vegetables are tender, turning three times and basting frequently with reserved marinade. Yield: 4 servings.

Nutrition Facts
One serving: (2 kabobs)
Calories: 231
Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 63 mg
Sodium: 275 mg
Carbohydrate: 15 g
Fiber: 3 g
Protein: 26 g

Buffalo Chicken Dip

Buffalo Chicken Dip

This feeds a party, you may want to half it, or freeze some. Serve with crackers, veggies-- celery be great but not for RNYers. This recipe is courtesy of Franks RedHot Sauce.

Ingredients
20 ounces chicken
2 8 oz. packages 1/3 less fat cream cheese
1 cup light bleu cheese dressing
3/4 cup Frank's Red Hot Sauce (not the wing sauce)
1 1/2 cups cheddar cheese

Directions
Mix chicken cream cheese and hot sauce in a frying pan and heat it up. Add the dressing and half of the cheddar and mix well. Pour into a bowl and top with remaining cheddar-- or add to a crock pot and top with cheddar.

Nutritional facts
Amount Per 4 oz
Calories 208
Calories from Fat 94.5
Total Fat 10.5g
Saturated Fat 5g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 65mg
Sodium 922mg
Potassium 0mg
Total Carbohydrate 10g
Dietary Fiber 0g
Protein 18g

Marvelous Mocha Cheesecake

Marvelous Mocha Cheesecake

Crust

1 box of 100 calorie Oreo Wafers crushed

1/4 cup butter, melted

2 tablespoons unsweetened cocoa powder

1/4 cup SPLENDA® No Calorie Sweetener, Granulated

Filling

3 (8 ounce) packages reduced-fat cream cheese

3/4 cup SPLENDA® No Calorie Sweetener, Granulated

2 eggs

2 egg whites

1 1/2 tablespoons cornstarch

1/4 teaspoon salt

3/4 cup reduced-fat sour cream

2 teaspoons vanilla

1 1/4 teaspoons instant espresso crystals

2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix

Directions
1) Preheat oven to 400 degrees F.

2) Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.

3) Reset oven temperature to 325 degrees F.

4) Beat cream cheese and SPLENDA® Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.

5) Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.

6) Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.

7) Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking).

8)Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving. 16 servings.

Nutrition Info (per serving)
Calories 200

Calories from Fat 120

Protein 7g

Fat 13g (sat 8g)

Carbohydrate 14g

Fiber 0g

Cholesterol 65mg

Sodium 270mg

Sugar 4g

Chicken Breast / Sun Dried Tomatoes

Chicken Breast with Sun-Dried Tomatoes
Light & Tasty
Sun-dried tomatoes provide intense flavor in this delightful chicken entree. If you have all the ingredients for this dish ready before you start to cook, the recipe comes together quickly.


Ingredients:
1/2 cup plus 3 tablespoons reduced-sodium chicken broth
1/4 cup chopped dry-packed sun-dried tomatoes
1/2 cup sliced fresh mushrooms
1 green onion, thinly sliced
2 teaspoons minced garlic, divided
4 boneless skinless chicken breast halves (4 ounces each)
1 teaspoon olive oil
2 teaspoons cornstarch
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup fat-free milk
Hot cooked pasta, optional

Directions:
Bring 1/2 cup broth to a boil; remove from the heat. Stir in sun-dried tomatoes; let stand for 10 minutes. In a large nonstick skillet coated with cooking spray, saute the mushrooms, onion and 1 teaspoon garlic for 1 minute. Stir in the remaining broth; cook 2 minutes longer or until mushrooms are tender. Remove mushroom mixture and set aside.

Rub chicken with remaining garlic. In the same skillet, brown chicken in oil for 3 minutes on each side. Stir in tomato mixture; bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until chicken juices run clear. Remove chicken; slice and keep warm.

In a small bowl, combine the cornstarch, basil, salt and pepper. Stir in milk until smooth; add to tomato mixture. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in mushroom mixture. Spoon over chicken. Serve with pasta if desired. Yield: 4 servings. Beth and I each have 1/4 of a chickem breast,

Nutrition Facts
One serving: 1/4 chicken breast with 1/4 cup sauce (calculated without pasta)
Calories: 95
Fat: 2.5 g
Saturated Fat: 1 g
Cholesterol: 33 mg
Sodium: 208 mg
Carbohydrate: 3.5 g
Fiber: 1 g
Protein: 15 g

Fajita Pizza

I tried something new for the first time today. Inspiration has come from Michelle (eggface). She is always blogging about her tortilla pizzas, and how easy they are to make. Guess what? She is right.

After yesterdays Bariatric Iron Chef Luncheon, I was just food-ed out . There was no way I was going to cook. And my wife was the same way, tired! In fact when the luncheon was over, we came home and fell asleep for about 3 hours. "Nough said, we were tired!

When I woke up, I had an idea. We had ate dinner a couple of nights before at our favorite Mexican restaurant , "Las Maracas". We definitely had leftovers, fajitas! So, here was my idea!

I took 1 tablespoon of refried beans and spread them over a low carb tortilla. At that point I shredded some of the chicken, and scattered that about. 2 slices of low fat provolone cheese. Then topped it off with some of the vegetables. Slid the tortilla in the oven for about 10 minutes at 350 degrees. Man it was good! Thanks Michelle for the idea!

Peanut Butter Pie

Peanut Butter Pie
(Melinda R.)
http://www.bariatriceating.com/sweets1.html#peanutbutterpie

Crust:
1 1/2 cup sugar-free cookie crumbs OR graham cracker crumbs
2 tablespoons peanut butter
2 tablespoons butter

Instructions for crust:
Preheat oven to 350 degrees.In microwave-safe bowl melt peanut butter and butter. Add to crumbs and mix until well combined. Pat into a 9-inch pie plate. Bake for 10 minutes, or until golden. Cool completely.

Filling:
One 8-ounce pkg. reduced-fat cream cheese
1 cup creamy peanut butter
3/4 cup Splenda Granular or Nature Sweet powdered
1 tablespoon vanilla extract
One 12-ounce container (3 cups) frozen whipped topping, thawed
Chopped peanuts

Instructions for filling:
Stir together cream cheese, peanut butter, Splenda, and vanilla until well mixed. Fold in thawed whipped topping. Pour into prepared pie crust and carefully smooth to edges. Sprinkle chopped peanuts on top for garnish. Cover tightly and freeze or chill overnight. This pie is very rich – a sliver will satisfy any sweet tooth! If you’d rather not have the crust, simply pour filling into individual dessert dishes, garnish with chopped peanuts and chill.

Nutrition Facts:
Makes 16 servings.Per Serving:
219 Cal
7 g Protein
17 g Tot Fat
12 g Carb
1 g Fiber
4 g Sugar
205 mg Sodium

Chicken Fajita Soup

Chicken Fajita Soup

(Shelia B.)

Ingredients:
2 pounds of chicken tenderloins (diced into ½ inch pieces)
6 14.5 oz cans of tomatoes with jalapenos (Kroger Brand)
1 lb bag of Kroger’s frozen three peppers and onion blend
1 lb bag of frozen carrots (sliced)
1 lb bag of frozen corn
½ of a 1 lb bag of diced frozen onion
3 packages of Fajita seasoning (found in the Mexican Section, Kroger Brand)
1 1lb bag of dry black beans cooked and rinsed or you can use 4 cans of black beans rinsed.

Add chicken broth or water to fill crock pot

I place all ingredients in the crock pot and turn on with liquid until it is capable of being stirred well. Cook on low for 10 hours until chicken is done. You may need to add water as it cooks.

Enjoy!! However, those that is early out from surgery, watch the corn, everything else should be okay, but eat around or omit the corn. This can also be pureed for a good meal.

Banana Cream Pie / Oatmeal Coconut Crust

Banana Cream Pie

with Oatmeal Coconut Crust

(Melissa M).
http://murraysugarfree.com/cgi-bin/brandpages/recipe/recipe.pl?id=2895;skin=murray-sf

Ingredients:
20 Murray® Sugar Free Oatmeal cookies
2 tablespoons flaked coconut
½ teaspoon cinnamon
3 tablespoons light margarine, melted
2 ¾ cups cold fat-free milk
½ teaspoon coconut extract (optional)
2 packages (4-serving size) vanilla flavor sugar-free, fat-free instant pudding & pie filling
1 large banana
1 ½ cups frozen fat-free non-dairy whipped topping, thawed

Directions:
Finely crush cookies. In small bowl combine cookies, coconut and cinnamon. Add margarine. Toss to coat. Press on bottom and sides of 9-inch pie plate lightly coated with nonstick cooking spray. Bake at 350°F for 8 minutes. Cool completely. In large bowl combine milk and coconut extract, if desired. Add pudding mix. Beat with wire whisk about 2 minutes or until thickened. Pour half of pudding mixture into crust. Slice banana on top. Pour remaining pudding mixture over banana. Spread whipped topping over all. Refrigerate at least 30 minutes. Garnish as desired. Store in refrigerator.

Nutritional Facts:
Calories: 250
Total fat: 9g
Cholesterol: 0mg
Sodium: 430mg
Carbohydrates: 39
Dietary fiber: 1
Sugars: 10g
Protein: 5g

Peanut Butter Cookie Bites

Peanut Butter Cookie Bites

(Cheryl & Phil)
http://splenda.allrecipes.com/Recipe/Recipe.aspx?nprid=76265

Ingredients:

1/4 cup margarine, softened

1 cup creamy style peanut butter

1/4 cup egg substitute

2 tablespoons honey

1/2 teaspoon vanilla

1 cup SPLENDA® No Calorie Sweetener, Granulated

1 1/2 cups all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

Directions:
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute. Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes. Add SPLENDA® Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds. Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly. Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.

Nutritional Facts:
Calories 120
Calories from Fat 70
Protein 4g
Fat 8g (sat 1g)
Carbohydrate 10g
Fiber 1g
Cholesterol 0mg
Sodium 150mg
Sugar 2g

Easy Chicken Chili

Easy Chicken Chili

(Cheryl & Phil)
http://www.perdue.com/recipes/recipe_detail.html?id=690

Ingredients:
2 cups cubed, cooked PERDUE® chicken meat

2 tablespoons vegetable oil

1 tablespoon chili powder

1/2 small onion, chopped (about 1/2 cup)

2 cans (15 1/2 ounces each) chili beans with sauce

1 can (14 1/2 ounces) Mexican-recipe stewed tomatoes

Salt and ground pepper to taste

Directions:

In large nonstick skillet over medium heat, heat oil.
Add chili powder and onion; cook 2 to 3 minutes until softened. Add 2 cups cubed and cooked chicken meat, beans and tomatoes; stir to blend and season with salt and pepper.
Reduce heat to low and simmer about 5 minutes or until heated through.

Nutrition Facts:
Servings Per Recipe 4
Amount Per Serving (* % of Daily Value)
Calories 379 (19%)
Total Fat 6.9g (11%)
Cholesterol 90mg (30%)
Sodium 976mg (41%)
Total Carbohydrate 29g (10%)
Fiber 7g
Sugars 0g
Protein 27g

Chili Relleno Puff

Chili Relleno Puff

(Freddie S.)

http://www.bariatriceating.com/egchandsofo.html

Ingredients:

1 pound ground turkey, browned, crumbled and drained

1 small onion, diced (cook with ground turkey)

5 eggs, beaten until lemon-colored (about 3 minutes)

3 Tablespoons flour
1/4 teaspoon salt

1/4 teaspoon pepper

1/8 teaspoon cayenne pepper

1/4 teaspoon dry mustard

1/4 to 1/2 cup salsa (I saved this to put on top)

2 cups lowfat ricotta cheese

1 large can (7 oz.) diced, mild green chilis

1 cup shredded cheese (Jack, Colby, Mozzarella or a mixture)

1/4 cup shredded sharp cheddar

Directions:

Brown meat and onions, drain and pat into a 9x9 baking dish. Beat remaining ingredients together (except for the last 1/4 cup cheddar--it is for the top.) Pour onto the ground meat and onion. Top with cheddar. Bake at 350 degrees for 30-35 minutes until golden brown and puffy (a knife will come out clean.)

Makes 9 servings

Per serving:

320 calories

29 grams protein

Roasted Butternut Squash & Onions

Roasted Butternut Squash & Onions

(Beth & Scott)

Ingredients:
1 whole butternut squash
1-2 onions
Olive oil
Salt –to taste
Pepper-to taste

Directions:
Peel squash and cut into ½ inch cubes. Peel and chop onions. Toss both items with a little olive oil then salt and pepper to taste. Spread items on a greased cookie sheet and bake for 25 minutes on 350 degrees.

Nutrition Facts:
Servings: 8
Calories: 69
Fat: 3.5g
Cholesterol: 0g
Sodium: 476g
Carbohydrates: 10g
Fiber: .4g

Quick Cordon Bleu

Chicken Cordon Bleu

(Beth & Scott)
http://www.tasteofhome.com/Recipes/Quick-Chicken-Cordon-Bleu

Ingredients:
4 boneless, skinless chicken breast halves
½ teaspoon paprika
4 thin slices fully cooked ham
1 cup soft bread crumbs
¼ cup grated parmesan cheese
¼ teaspoon pepper
3 to 4 tablespoons fat free mayonnaise

Sauce:
1 tablespoon “I can’t believe it’s not butter”
1 tablespoon all purpose flour
1 cup skim milk
¼ teaspoon salt
½ cup shredded Swiss cheese

Directions:
Flatten the chicken to 1/2-in. thickness. Spread mustard on one side; sprinkle with paprika. Top each with a ham slice. Roll up tightly; secure with toothpicks. In a bowl, combine bread crumbs, Parmesan cheese and pepper. Brush chicken with mayonnaise; roll in crumb mixture. Place in a shallow 2-qt. microwave-safe dish; cover loosely. Microwave on high for 7 minutes; turn chicken. Cook 5-1/2 minutes more or until juices run clear; keep warm. In a 1-qt. microwave-safe dish, heat butter on high for 20 seconds; stir in flour until smooth. Cook, uncovered, on high for 20 seconds. Add milk and salt. Cook 2-3 minutes longer or until thickened. Stir in cheese until smooth. Add wine. Discard toothpicks from chicken; top with sauce.

Yield: 8 servings. Beth and I split a chicken breast half. A ¼ of a whole chicken breast produces the following nutritional facts.

Nutrition Facts:
One serving
Calories: 235
Fat: 12g
Saturated fat: 4.5g
Cholesterol: 70mg
Sodium: 420mg
Carbohydrates: 6g
Fiber: 0g
Protein: 25g

Mexican Style Chicken Kiev

Mexican Style Chicken Kiev

(Beth & Scott)
http://www.tasteofhome.com/Recipes/Mexican-Style-Chicken-Kiev

Ingredients:

2 large boneless skinless chicken breast halves

1 can (4 ounces) chopped green chilies, drained

2 ounces Monterey Jack cheese, cut into 4 strips

1/4 cup fine dry bread crumbs

2 tablespoons grated parmesan cheese

3-1/2 teaspoons chili powder

1/4 teaspoon salt

1/8 teaspoon ground cumin

1/4 teaspoon pepper
Taco sauce optional

Directions: Flatten chicken to 1/4-in. thickness. Place about 2 tablespoons chilies and one strip of Monterey Jack cheese on long end of each chicken breast. Fold in sides and ends; secure with a toothpick. In a shallow bowl, combine the crumbs, Parmesan cheese, chili powder, salt and cumin. Spray chicken with Pam, then roll in crumb mixture. Place chicken rolls seam side down in an ungreased 11-in. x 7-in. x 2-in. baking dish. Drizzle with remaining butter. Cover and refrigerate at least 4 hours. Bake, uncovered, at 400° for 20-25 minutes or until chicken is tender.

Yield: 8 servings. Beth and I split a chicken breast half. A ¼ of a whole chicken breast produces the following nutritional facts

Nutrition Facts

One serving: 1/2 chicken breast

Calories: 123

Fat: 5 g

Saturated Fat: 3 g

Cholesterol: 44 mg

Sodium: 201 mg

Carbohydrate: 3 g

Fiber: 0 g

Protein: 14 g

Mexican Lasagna

Shelly's Mexican Lasagna

(Beth & Scott)

http://theworldaccordingtoeggface.blogspot.com/2007/09/happy-fall.html

Filling: 2 whole chicken breasts, boiled and shredded

2 low-carb tortillas

1 tablespoon Southwest seasoning (cumin, oregano, cayenne)

1 cup shredded Mexican cheese + a little for top.

1 - 4 oz. can whole mild green chilies, seeded and chopped

Sour Cream Sauce:

1 small onion, diced

2 tablespoons butter

2 tablespoons flour

1 can chicken broth

1/2 cup sour cream

Preheat oven to 350. Melt butter, sauté onion till golden, add flour, and stir well. Add broth, cook till thickened. Stir in sour cream. Set aside. Mix the shredded cooked chicken, mild green chilies, the seasoning and a cup (minus a couple tablespoons) of Mexican shredded cheese together. Layer 1 low carb tortillas in the bottom of a 8x6x2 dish. Spoon 1/2 the chicken mixture on top of the tortillas, spoon 1/2 of the sauce. Place another low carb on top. Then the rest of the chicken and sauce. I finished with a sprinkle of reserved cheese. Bake for 35-40 minutes till golden and bubbly.

Beth modified this recipe to use a low-carb tortillas instead of a corn tortilla.

Died And Gone To Heaven Chocolate Cake

My FIL's birthday is tomorrow, and we got together to celebrate this evening. Since both my wife and I have had WLS, he suggested we did not need a cake. Excuse me! Birthday's demand that a cake be made available. If we did not have a cake, how could we sing Happy Birthday? so, a searching the world wide webz I went. This is the cake and frosting that I found. The frosting came from All-Recipes, while the cake came form Splenda. Was it a success? Yes, with a capital Y! FIL was happy, that's all I needed! So, if you are looking for a Sugar Free Cake and frosting, give this one a try! Hope you enjoy!

Died And Gone To Heaven Chocolate Cake
1 3/4 cups all-purpose flour

1/2 cup SPLENDA® No Calorie Sweetener, Granulated

1/2 cup SPLENDA® Brown Sugar Blend

3/4 cup cocoa powder

1 1/2 teaspoons baking powder

1 1/2 teaspoons baking soda

1/2 teaspoon salt
1 1/4 cups low-fat buttermilk

1 small lunch size container sugar free applesauce

2 large eggs, lightly beaten

2 teaspoons vanilla extract

1 cup hot strong black coffee

Directions

1) Preheat oven to 350 degrees F. Grease cake pan or bundt with non-stick cooking spray, set aside
2) Blend flour, SPLENDA® Granulated Sweetener, SPLENDA® Brown Sugar Blend, baking powder, baking soda, cocoa powder and salt in large mixing bowl.
3) Combine buttermilk, oil, eggs, vanilla extract, and coffee in a small bowl.
4) Add flour to mixture, using an electric mixer on medium speed, mix until Smooth (about 2 minutes).
5) Pour batter into cake pan or bundt pan. If traveling, I recommend a 13 x 9 pan
6) Bake for 35 minutes, until an inserted toothpick in center of cake comes out clean. Let cool in pan for 5 minutes.

Nutrition Info (per serving) 12 servings
Calories 220 Calories from Fat 70 Protein 6g Fat 8g (sat 2g) Carbohydrate 32g Fiber 3g Cholesterol 45mg Sodium 390mg Sugar 12g

Sugar Free Frosting
I (1.4 ounce) package sugar-free instant pudding mix
1 1/2 cups milk

1 shot instant espresso
1 (8 ounce) package cream cheese
1 (8 ounce) container lite frozen whipped topping, thawed

DIRECTIONS
1. In a medium bowl, combine pudding mix, milk and espresso. Mix well and let stand until thickened.
2. In a large bowl, beat cream cheese until smooth. Add pudding and mix well. Finally, fold in whipped topping.
3. I recommend you keep this cake refrigerated until serving. The frosting will sometimes puddle if it becomes to warm.

Presidential Cheese Ball/Ring

Presidential Cheese Ball/Ring (Paula D.-pdsmile)
4 cups of shredded sharp cheddar cheese
3 cups Real Mayo (I used Light)
1 block cream cheese
1 cup chopped pecans
1 bunch finely chopped green onions
1 1/2 tsp salt
1 tsp pepper
4 stips chopped bacon

Mix it all up real good and then sprinkle with pecans. If you make it as a ring, place warmed sf strawberry preserves in center to serve. It is yummy.This will make 1 ring or 2 good sized cheese balls.

Southwest Lasagna

My friend Eggface has done it again! She is phenomenal. If you have never visited her site, please do. You will walk away with a new understanding of WLS and still being able to eat successfully! This is her recipe, and of course my pics! Kudos to Eggface!



Shelly's Southwest Lasagna


1/2 lb. Ground Beef
1 yellow Onion, diced
2 green Onions, diced
1 (15 oz.) can Black Beans, drained
1 cup frozen Corn
1/4 cup Salsa
1 Tablespoon Tomato Paste
1 teaspoon Kosher Salt
a few twists of Black Pepper
1 teaspoon Ground Cumin
Olive Oil


For the cheese sauce:
2 Tablespoons Butter
2 Tablespoons Flour
1 1/2 cups Milk
1/2 cup Sour Cream
1 cup Shredded Cheese, Mexican blend
Salt & Pepper
1/2 cup Shredded Cheese, Mexican blend (divided use in layers)
4 Mission Whole Wheat Carb Balance Tortillas


Saute ground turkey. Drain and set aside. Saute onions till golden. Add black beans, corn, salsa, tomato paste, and seasonings. Add beef back to pan and stir to combine. Turn off heat. Set aside. Make cheese sauce: In a saute pan make a roux of butter and flour. Slowly add milk stirring constantly. When you see bubbles and sauce begins to thicken slightly add sour cream and cheese and season to taste. Remove from heat.


Assemble: Place two tortillas in a greased pyrex dish. Spoon 1/2 meat mixture on top. Spoon 1/2 cheese sauce on top. Sprinkle with 1/2 cheese. Place two more tortillas on top. Press down slightly. Repeat layers ending with a sprinkling of shredded cheese. Bake at 350 for 30-35 minutes until golden.

Mexican Style Chicken Kiev

Mexican Style Chicken Kiev

(Beth & Scott)

http://www.tasteofhome.com/Recipes/Mexican-Style-Chicken-Kiev

Ingredients:
2 large boneless skinless chicken breast halves
1 can (4 ounces) chopped green chilies, drained
2 ounces Monterey Jack cheese, cut into 4 strips
1/4 cup fine dry bread crumbs
2 tablespoons grated parmesan cheese
3-1/2 teaspoons chili powder
1/4 teaspoon salt
1/8 teaspoon ground cumin
1/4 teaspoon pepper

Taco sauce optional

Directions: Flatten chicken to 1/4-in. thickness. Place about 2 tablespoons chilies and one strip of Monterey Jack cheese on long end of each chicken breast. Fold in sides and ends; secure with a toothpick. In a shallow bowl, combine the crumbs, Parmesan cheese, chili powder, salt and cumin. Spray chicken with Pam, then roll in crumb mixture. Place chicken rolls seam side down in an ungreased 11-in. x 7-in. x 2-in. baking dish. Drizzle with remaining butter. Cover and refrigerate at least 4 hours. Bake, uncovered, at 400° for 20-25 minutes or until chicken is tender. Yield: 4 servings.

Nutrition Facts
One serving: 1/2 chicken breast
Calories: 123
Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 44 mg
Sodium: 201 mg
Carbohydrate: 3 g
Fiber: 0 g
Protein: 14 g

Mini Cheesecake Tarts

Cheesecake Tarts

12 - Murray's Sugar Free Vanilla Wafers

2 - 8 oz packages of reduced fat cream cheese, room temp

2 - eggs

1 tsp vanilla

1/2 cup Splenda

Take the vanilla wafers and place 1 in each cupcake liner in a muffin pan. Set aside.Take the cream cheese and beat until whipped. Add each egg seperately, mix thouroughly before adding the second egg. Add vanilla, mix, add splenda and mix well.Fill muffin liner 2/3 full with the batter.Bake at 350 degree oven for approx 30 minutes. Remove from oven and cool.

This is a recipe that a good friend of mine posted over at Obesity Help Tennessee Board. April said her cheesecakes cracked, and cheesecake is a tempermental beast. So a suggesstion I have is to bake the mini cheesecake in a hot water bath.

Have fun!

Pepper Jack Stuffed Chicken Breast

Ingredients:
2 ounces pepper Jack cheese

2 boneless skinless chicken breast halves

1 teaspoon Mexican or taco seasoning

1 tablespoon vegetable oil

Directions:

Cut cheese into two 2-1/4-n. x 1-in. x 3/4-in. strips. Flatten chicken to 1/4-in. thickness. Place a strip of cheese down the center of each chicken breast half; fold chicken over cheese and secure with toothpicks. Rub Mexican seasoning over chicken. In a large skillet, brown chicken in oil on all sides. Transfer to a greased 8-in. square baking dish. Bake, uncovered, at 350° for 25-30 minutes or until chicken juices run clear. Discard toothpicks.

Yield: 4 servings / split chicken breast in half. Beth and I split 1 chicken breast, while RJ ate a whole one. At least it was better than a corn dog!

Nutrition Facts

One serving:

Calories: 146

Fat: 9 g

Saturated Fat: 3.5 g

Cholesterol: 47 mg

Sodium: 163 mg

Carbohydrate: .5 g

Fiber: 0 g

Protein: 15 g

Recipe from: Taste Of Home