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Old 01-15-2008, 12:46 PM   #16
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"Orange Julius"

1 can of Diet Rite tangerine pop
5 ice cubes
1 packet vanilla pudding (HNS)

Mix in a blender.

YUMMY!
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Old 01-15-2008, 01:04 PM   #17
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CELERY & APPLE SALAD
Hands-on time: 10 minutes
Time to table: 10 minutes
Serves 4

DRESSING
Juice of a lemon
1 tablespoon good mustard
1 packet splenda
1 tablespoon olive oil
Salt & pepper to taste

Celery leaves, chopped (or other salad greens)
2 ribs of celery, sliced thin on the diagonal
1 Granny Smith apple, cored and chopped [2007: honey crisp, cored & sliced]

Whisk together the dressing ingredients in a small bowl.

Arrange celery leaves or salad greens on four small plates. Add the celery and apple. Drizzle with the dressing.

Per Serving: 61 Cal (49% from Fat, 3% from Protein, 48% from Carb); 1 g Protein; 4 g Tot Fat; 0 g Sat Fat; 8 g Carb; 2 g Fiber; NetCarb 6; 21 mg Calcium; 0 mg Iron; 74 mg Sodium; 0 mg Cholesterol, Weight Watchers 1 point
__________________________________________________ _________

PERFECT PAN-FRIED BROCCOLI
Hands-on time: 15 minutes
Time to table: 20 minutes
Serves 4

1 tablespoon olive oil
1 pound broccoli, florets and stems, trimmed (see instructions)
3 tablespoons water
1/8 teaspoon sea salt
Sprinkle of fresh ground black pepper

Pan: Heat oil over medium high in a large skillet (it will need a cover later) until thinking about beginning to smoke. It's hot enough when a few sprinkles of water flicked from your fingers sizzle.

Meanwhile, trim & start the stalks: Slice off the rough end of the stalk. Cut the 'trees' off the 'trunk' but put aside for a moment. Peel the stalk with a carrot peeler, then slice cross-wise 1/4 inch thick, on the diagonal to create more surface area. Add stalks to the hot skillet, flat sides down in a single layer and let cook, without stirring for 2 minutes. While the stalks cook, trim the florets into pieces 1-1/2 inches long (usually you can just cut a floret into quarters, cutting through its branch). Add florets to skillet, toss well to combine, cook without stirring for 1 - 2 minutes until bottoms just begin to brown.

Stir together water, salt and pepper in a small bowl til salt dissolves. Add to skillet, cover and cook until broccoli is bright green but still crisp, about 2 minutes. Uncover and let continue to cook until liquid evaporates, stems are tender and florets are tender-crisp, about 2 minutes. Serve immediately.
NUTRITION ESTIMATE
Per Serving: 60 Cal (49% from Fat, 19% from Protein, 32% from Carb); 3 g Protein; 4 g Tot Fat; 0 g Sat Fat; 5 g Carb; 3 g Fiber; NetCarb2; 64 mg Calcium; 1 mg Iron; 175 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point
__________________________________________________ ____

QUICK CAULIFLOWER SOUP
or QUICK BROCCOLI SOUP
Hands-on time: 15 minutes
Time-to-table: 25 minutes
Serves 1
• 1 cup chicken broth (Use MRC broth)
• 1 teaspoon olive oil
• 2 green onions, chopped (when making cauliflower soup, use only the white bulb part of the onion)
• ½ of a dried bay leaf
• 1/4 head cauliflower OR 1/4 pound of broccoli crowns and stems, chopped into small pieces (or frozen cauliflower or broccoli)
• Sea Salt and pepper to taste
Heat broth to a boil in microwave.
Meanwhile, heat a large pot on medium high. Heat olive oil, then add the onion and bay leaves, stirring to coat. Cook until onions begin to soften, stirring often.
Add cauliflower or broccoli, stirring to coat with oil and onion flavor. Let cook, turning occasionally for 1 - 2 minutes. Stir in hot broth. Cover and cook for 5 – 10 minutes or until the vegetables are fully cooked. Remove the bay leaf.
Transfer a third of the hot mixture to a food processor or blender. Puree until smooth while continuing to cook the rest. Repeat with another third, then the final third.
Season to taste and serve
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Last edited by Goal4Life : 01-16-2008 at 01:38 PM.
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Old 01-15-2008, 01:06 PM   #18
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Default Smoothies

I love smoothies....have them all the time at lunch

Orange Julius
1/2 orange HNS
1/2 Vanilla Pudding (HNS)
1 packet splenda
1 cup water
3 ice cubes

Place all in a blender and make smooth.
This is your supplement.

Breakfast Smoothy
1/2 vanilla Pudding (HNS)
1/2 Peach Mango (HNS)
3/4 c water
1 Clementine
3 ice cubes
1 packet splenda

Place all in blender and make smooth
this is 1/2 creamy supplement, 1/2 protein supplement, and fruit serving.

Cappuccino Smoothy
1/2 Cappuccino (HNS)
1/2 Double Chocolate Pudding (HNS)
3/4 c water
3 ice cubes

Blend until smooth
This is 1 creamy supplement

Banana Berry Smoothy
1/2 Vanilla Pudding (HNS)
1/2 Orange (HNS)
3/4 c water
3/4 c frozen strawberries
1 packet splenda
1 tsp banana extract

Blend until smooth
This is 1/2 creamy, 1/2 protein and fruit

Berry Delight
1 Vanilla Pudding (HNS)
3/4 c water
1/2 c frozen strawberries (slightly less to make 1/2 serving)
1/4 c frozen raspberries
1 packet of splenda

Blend until smooth
This is 1 creamy and 1 fruit



I have more, but these are some of my favs
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Last edited by jeweliek : 01-23-2008 at 02:41 PM. Reason: forgot a ingredient
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Old 01-16-2008, 11:56 AM   #19
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"Fried" Chicken or Fish

Crush up Garlic (or plain) melba toast very fine. Coat your chicken breast or fish filet and pan "fry" in about a tablespoon of olive oil - I usually brush a little of egg white on the meat to make the melba stick...it is surprisingly good!
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Old 01-16-2008, 09:15 PM   #20
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Chicken Nuggets
4 oz Chicken Breast cubed
2 Melba Toast rectangles
1 1/2 t Mrs. Dash Southwest Chipolte

Put the Melba Toast and Mrs. Dash in a blender and crush to make bread crumbs. Place the crumbs in a ZipLoc baggie then add the cubed Chicken Breast and a little pepper. Shake to coat all the chicken well. Place these coated chicken bites on a cooling rack that is place on a cookie sheet. Spray with a little Pam and bake in the oven at 350 for about 15 min. Time will vary with the size of the Chicken Nuggets.

This can be used as Supper and is 1 protein and 1 Bread/Starch



I like these in a salad with MRC Ranch Dressing
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Last edited by jeweliek : 01-16-2008 at 09:15 PM.
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Old 01-17-2008, 10:57 AM   #21
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Faux Macaroni and Beef

My family loves macaroni and beef (original recipe uses ground beef, yellow onion, salt pepper, tomato soup, elbow noodles) so this is the MRC way to do it - and get the same flavor. My new favorite!

1 lb. ground buffalo
handful of chopped green onions
sea salt
pepper
2 tomato supplements
1 spaghetti squash

Cook the spaghetti squash by cutting in half, scraping out seeds with a spoon, place both halves face down in a baking pan with some water on the bottom, bake at 350 for 35-45 minutes until it is soft when poked. Once cooked, let cool, and then use a fork to remove the "meat" and it will come out in spaghetti-like strands. Brown the buffalo with sea salt and pepper and green onion, then add the 2 tomato supplements, then add water to make it like a sauce. Let simmer for flavor.

Divide into 2 portions, and pour over 4 oz. of the spaghetti squash.

This provides 6 oz. of protein for the Meta Slim Plus plan, 4 oz. cooked vegetable, 1 creamy supplement per serving.
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Old 01-17-2008, 03:31 PM   #22
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Default Breakfast Cups

1 slice 40-50 cal bread
1 whole egg
1 oz hard cheese - shredded.

Heat oven to 400 degrees F. With a rolling pin flatten each slice of bread. Cut 1 inch slits in the bread, cutting from corner to center. Spray both sides lightly with spray butter. Carefully place in a muffin pan; overlapping sides as needed to line the cup. Bake 8-10 min. to toast.

While that is going....whip your egg with a little water and then scamble in a pan. Season as desired. Place the egg in your cup; top with cheese. Place back in the oven just to melt the cheese.

Use as your protein and bread for breakfast!
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Old 01-18-2008, 11:48 PM   #23
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Default Yummy filling snack

I have no idea if this can be on here (if you can have a HNS and FiberFill together) but I tried it tonight and love it. If anyone knows let me know

I put lots of ice, a little water, a lemon HNS (not the pudding just the clear one) and a FiberFill mixed drink. Ate it as a frozen dessert kind of thing. It is awesome!
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Old 01-19-2008, 09:46 AM   #24
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Quote:
Originally Posted by Lilyannas Mom View Post
I have no idea if this can be on here (if you can have a HNS and FiberFill together) but I tried it tonight and love it. If anyone knows let me know

I put lots of ice, a little water, a lemon HNS (not the pudding just the clear one) and a FiberFill mixed drink. Ate it as a frozen dessert kind of thing. It is awesome!
Yes you can mix your Fiberfill with HNS or any other kind of calorie free sugar free sodium free drink.
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Old 01-19-2008, 04:31 PM   #25
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This is my tweak of the celery and apple salad and portions are for beige menu:

3 oz. low-fat cottage cheese
1 teaspoon splenda
1 teaspoon lemon juice
heavy dash of paprika
heavy dash of curry
Salt and pepper to taste
Mix with hand mixer or bullet mixer until smooth.

One apple, cored & chopped
4 oz. celery, chopped
4 oz. seedless english cucumber, chopped
1.5 oz. cheddar or swiss cheese, chopped
(or substitute 3 oz. chopped, cooked chicken for the cheese)

Mix the above and cover with cottage cheese mixture. Toss to coat.
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Old 01-19-2008, 07:48 PM   #26
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I made myself the *best* lunch today..so,thought I'd share... I had some leftover ground venison from last night when I made the "Stuffed Green Peppers" from this site (I substituted the ground beef for Ground Venison..) So, I took:
5 Large Mushrooms, stems removed (about 5 oz raw weight)
4 oz of ground venison (if you can get your hands on it, my Husband is a hunter, so we had a well-stocked freezer, and the Venison he got this year is delicious, and very lean!)
A sprinkle of parmesan cheese.
I also used some fresh garlic, and about a 1/4 cup of finely chopped spinach and rosemary. I sprayed a pan with olive oil Pam, wilted the spinach, sauteed the garlic and rosemary until fragrant, and then I browned the meat a bit with the above mixture. I then stuffed the mushrooms with the meat mixture and placed them on a small cookie sheet, sprinkled the tops with Parmesan, and then baked them for about 10-15 minutes at 350 degrees.
Since the mushrooms release a lot of water when cooked, I believed this fell under the category of "4 oz cooked veggies" and "4 oz. of protein"
Enjoy!
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Old 01-22-2008, 10:47 AM   #27
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So here are the recipes from yesterday's crock pot cooking class:

Creamy Green Bean Dish:
6 oz Green Beans
1 pkg Cream of Chicken Supplement - dissolved in 4-6 oz of water
1 tsp Butter Buds
1/4 cup mushrooms
2tsp green onions

Place green beans, onions, and mushrooms in chicken bouillon supplement adding butter buds into crock pot. Cook on medium for 4 hours

Makes 2 servings and replaces 1/2 clear supplement, 4 oz veggies
*May add chicken to crock pot for full meal*

Savory Cabbage:
1 cup cabbage (can use pre-shredded angel hair cabbage to save time)
1 Tbsp Parsley
1 package artifical sweetener
1/2 tsp ground black pepper
1 package chicken bouillon supplement
4-6 oz water
Caraway seeds to taste

Combine all ingredients and cook on medium heat until tender
Makes 1 serving and replaces 4 oz cooked vegetables and 1 clear supplement

Chili:
16 oz ground beef, buffalo, venision or turkey breast
2 packages of taco seasoning or chili seasoning (Wal-Mart has no sodium chili seasoning made by Williams Food)
4 packages of cream of tomato supplement
24 oz of water
salt, pepper and other seasoning if desired

Mix all in crock pot and cook on low all day. Can add green peppers, green onions, and celery if you wish up to 16 oz and this will then replace your cooked vegetable.

Makes 4 servings - replaces 4 oz protein and creamy supplement. You may also add 8 oz of kidney beans if serving is at night. Suggesstion was made to only add kidney beans to your own bowl, so you could take leftovers for lunch. The kidney beans at night would replace your starch.

I will post the other 3 in a seperate post. They were all very flavorful and something I think the whole family would enjoy. Let me know what you think if you make any.
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Old 01-22-2008, 12:18 PM   #28
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Default Crock Pot Cooking Class Cont'd

Crock Pot Turkey:
2 pkgs of chicken bouillon supplement
1 1/2 cups of water
Boneless Turkey Breast
1/4 head of cauliflower cut into 1" pieces
1 celery stalk, diced
1 pkg of french style frozen green beans
1/4 c mushrooms
Season to taste with garlic and onion powder, sage, rosemary, basil, paprika, and parsley

Cook all ingredients in a crock pot on high until turkey breast is done
Servings: 4
Replaces: 4 oz cooked veggies, 4 oz protein*, 1/2 supplement
*Some menu's require higher protein, adjust accordingly*

Quick Chicken Meal:
4 oz cooked chicken
1 package chicken bouillon supplement
Add veggies as you wish - cauliflower, broccoli, green onions, green peppers, celery, etc.

Place in crock pot and cook on medium half to all day
Replaces protein & veggies

Quick Mock Chicken Noodle Soup:
16 oz cooked chicken
4 packageschicke bouillon supplement
10oz of cooked & stripped spaghetti squash
2 oz celery
2 oz green onions
2 0z green peppers

Mix all together in crock pot & "stew" all day on Med heat, Makes 4 servings & replaces protein & veggies

Cinammon Roll:
1 piece 40 cal white bread
4oz cottage cheese***
1 Vanilla HNS Supplement

Roll 40 cal bread to paper thin. Mix cottage cheese and vanilla HNS in bender until smooth. Spread mixture onto bread and roll. Spray with I can't believe its not butter & sprinkle with cinnamon & splenda. Bake on 350 for 3-5 mins & enjoy. It will ooze when it bakes.
***May need to adj protein accordingly***

Replaces - protein, 1 creamy supplement, and bread for breakfast
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Old 01-22-2008, 06:31 PM   #29
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Default Pizza on Program!

We cooked this gem up in Saturday's cooking class. It was so good I have already had it twice and am looking forward to it tonight for dinner!

Pizza Party

Pizza Crust -

One Whole Wheat Tortilla (La Tortilla Factory Whole Wheat Tortilla Appro. 50 Cal.)
Garlic Pam - Spray Tortilla with garlic Pam and bake at 400f for approx. 5 min or until crispy.

Toppings:

Chopped Mushrooms
Chopped Jalapenos
Chopped Chicken Breast
Chopped Fresh Pineapple
Sauteed Ground Turkey
Fresh Spinach Leaves
Chopped Tomoato
Shredded Mozzarella, Provolone, or Cheddar
Sliced Green Bell Peppers

Seasonings:

Basil (fresh or dried)
Oregano
Italian Seasoning
Salt
Olive Oil
Finely Chopped Garlic

Sauces:
Kraft Light Ranch Dressing
Tomato
Flavored Olive Oil


Sauteed Meat Topping
6-8 oz. Ground Chicken or Turkey Breast
2 tbsp. chicken bouillon supplement
1 tbsp Italian Seasoning
Pinch of Sea Salt
Sautee all ingredients together in garlic Pam until lightly browned!


Tomato Sauce
1/2 tsp. Chopped Garlic
1 pkg Tomato Supplement
3.5 oz. Hot Water
1/2 tsp. Italian Seasoning
1.2 c sauteed chopped Green Onion

Sautee chopped garlic in garlic Pam. Add all
remaining ingredients and bring to light boil.
Remove from heat and use as sauce for pizzas!!
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Old 01-25-2008, 11:16 AM   #30
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Default Hot Drinks

This is pretty basic, but yummy. For a hot mocha drink, mix your Creamy Hot Cocoa HNS with hot decaf coffee. Really nice on a cold afternoon if you're wanting an HNS mid-afternoon. Or, of course, for breakfast.

Another good hot drink - use a spicy decaf tea bag (herbal or regular decaf tea like Constant Comment); mix with an orange or lemon HNS. (I mix the hot water & HNS, then add the tea bag & let it steep.)
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