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Peggy's Vanilla Apple Chunk

 

Slice up 1 small apple and put in a bowl.

Add 3 heaping spoon full's of vanilla yogurt.

Mix together.

Sprinkle Ground cinnamon on top.

 

1 Fruit

1 milk

 


Melissa's Shrimp
or
 Chicken Quesadillas

Ingredients:

1 meat: 4 oz of Shrimp or 2 oz chicken
1 Starch: 6 inch Tortilla Shell
1 milk: 1 oz shredded Cheddar Cheese
1 fat: 1 tablespoon of fat free sour cream

Pre heat oven to 350 degrees.

Shrimp: put 4oz in cooked shrimp in a microwave dish
 use some spray butter to coat it and add some old bay seasoning for flavor.
Microwave for 1 minute.

Pre cook chicken. Bake in oven on 375 for 45 minutes.
Add Desired seasoning.

Cut tortilla in half place on a pan in the oven and add shrimp or chicken,
sprinkle on cheese. Let it heat up for about 10 minutes
or until cheese is melted.

Debbie's Chicken


Four ounces of boneless chicken breasts in a crock pot ?

Pour over 3/4 cup of salsa and let cook on slow for 4 hours. 

Remove chicken and salsa and shred. 

Drain liquid from crock pot.

Return chicken and add more salsa as desired?

..YUMMY served on lettuce leaves?.


2 meats
4 free foods

Cottage cheese delight

 

1/2 cup of Friendship cottage cheese

(90 calories half cup,

1 gr fat and 3 carbs.( I think it?s the

best one out there) package of equal,

dollop of cool whip and sprinkle some

cinnamon on it, mix it up! Taste great!

1 meat

1 Free food

 


Recipes By Karen



Broccoli slaw

Eat smart b broccoli slaw package..12oz bag

This recipe is from the back of the package,

you can buy this at Publix in the fresh veggie dept.

It calls for Vinegar, sugar and mayo,

so I substitute that for FF Mayo,

and equal, mix together, taste excellent!

 1 Vegetable


Ground Turkey Breast

Put 2oz of cut up turkey in frying Pan with Pam spray. 

Add hot sauce, onions, peppers, mushrooms. 

Mix together and cook until meat is

cooked all the way through.

Put in a bowl and it tastes just like Chili.

1 Meat

4 Free Foods

Greek Yogurt

 

One cup of Chobani Greek yogurt 6 oz

( 0 fat/7 carbs /18 gr of protein!!!

(bought from Publix)

Mix that with equal, dollop of cool whip,

and your favorite fruit!

1 Milk

1 Free Food

1 Fruit

 

 
 
Hamburger and Strawberry Shake


Ingredients:
2 oz Ground Beef
1 cup of Milk
1 cup of Plain Yogurt (Next to the sour cream in most stores.

It took me a while to find this for the first time.)
2 cup of Frozen Strawberries
2 cups of ice
Splenda
Adobe seasoning or Seasoning of choice

2 Meats
Shake makes 2 servings.  
Half or 1 serving = 1 milk and 1 fruit

For those of you on the 700 and 900 diet:
French Fries. (Oh yes I went there!)
1 small potato
1 teaspoon of olive oil
Salt

1 starch
1 fat

Directions:

Pre Heat Oven to 375 degrees.

Hamburger: Mixed up 2oz of ground beef
with seasonings and make into patty.
Place patty on small baking sheet and cook
for 25 minutes for well done patty.


Shake:

Mix milk yogurt, frozen strawberries
 (full strawberries not blended) and ice into blender.
Blend to desired thickness.
Then add splenda until sweetened as desired.
Pour into a pretty glass.
 (Ok so it’s really a smoothie,
but my eyes and taste buds did not notice.)



French fries:

Peel skin from potato.

Slice the potato with a peeler into thin slices.

For round ones start slice at the end instead of in the middle.

This will create a circular cut.

(I used the new Titan Peeler and got fancy with it.

But a regular peeler will work.)Mix in a small bowl with olive oil.

Spread over small baking sheet.

(I used a cake pan) and sprinkle salt on top.

Leave in oven for 25-35 minutes or until crisp.

Edges will begin to brown and become crispy.

YUMM!
*Use a peeler do not cut or it will take forever to cook
Bills Baby Quiches
Count as 1 Meat
Ingredients:

32oz of Egg Substitute
3oz of Canadian Bacon
1oz of Cheese

Pre Heat Oven to 350 Degrees

Spray 12 hole muffin pan with cooking
Fill each hole about half way with egg substitute.
Chop up Canadian bacon and add a little to each hole until gone.
Also add cheese to each hole until gone.

Bake for about 20 minutes or until desired.

These can also be frozen easily.
 

Lettuce and Tuna Wrap

 

Ingredients:

 

4 oz of Tuna (Canned with water not oil)

Alfalfa Sprouts

Head of Lettuce

2 tablespoon of Miracle whip free

 

Directions:

Peel off 2 large lettuce leafs and wash.

Drain tuna from can. Place in bowl and mix with Miracle Whip Free.

Place in lettuce add alphapha sprouts and roll up lettuce to make wrap
Taco Salad

1 packet of taco seasoning
1 pound ground beef
Lettuce
Shredded Cheese
Directions: Brown Ground Beef in pan and then add taco seasoning and a small amount of water. In a bowl shred lettuce with your hand to cover the bottom of the bowl. Then add 1-2 ounces of ground beef and 1 ounce of shredded cheese.

Counts as 1-2 meats 1 milk and 1 free food.
 
 
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