Sugar Shakers for followers of Sugar Busters and other GI based diets

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Old 04-01-2001, 02:47 PM   #1  
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When posting a recipe, please make sure all ingredients are SB legal. If there are any ingredients that are NOT SB legal, please post a note with an alternate ingredient that may be substituted in it's place.

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Old 04-01-2001, 08:00 PM   #2  
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This is from an old Betty Crocker Cookbook. I made all necessary adjustments to make it SB legal.

1 1/2 pounds beef for stew, cut into 1/8 inch slices
2 T margarine or butter
1 1/2 cups beef bouillon
2 T catsup (use SF or make your own from SB for LIFE)
1 small clove garlic, finely chopped
1 tsp salt
8 oz mushrooms, sliced
1 medium onion, chopped (about 1/2 a cup)
3 T flour (I used WW flour)
1 cup sour cream
3 or 4 cups hot cooked noodles (I used the Hodgson Mills ww wide noodles.)

Cook and stir beef in butter in 10-inch skillet over low heat until brown. Reserve 1/3 cup of the bouillon. Stir remaining bouillon, the catsup, garlic and salt into skillet. Heat to boiling; reduce heat. Cover and simmer until beef is tender, 1 to 1 1/2 hours.

Stir in mushrooms and onion. Cover and simmer until onion is tender, about 5 minutes. Shake reserved bouiloon and the flour in tightly covered container; stir gradually into beef mixture. Heat to boiling; stirring constantly . Boil and stir 1 minute; reduce heat. Stir in sour cream; heat through.

Serve beef mixture over hot noodles. 6 servings

Okay, that's what Betty says to do. Here's what I did. I cooked the beef all night in the crock pot with the onions. Then cut up the cooked meat and put it in the skillet with the onions and most of the juice from the crockpot. Doing it this way doesn't take as long on the stove top. Basically you come out with the same thing, but the meat is cooked ahead of time.

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Old 04-03-2001, 12:59 PM   #3  
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Primavera Salad - Individual

Fill your bowl with Mixed Baby Greens* and top with:

*I buy a local brand Earthbound Farm Organic and it has Arugula, Radicchio, Mizuna, Baby Lettuce leaves, Frisee,
Baby Red Chard and Baby Spinach. I get it at Costco in a 1lb bag for about $3.29

Red Apple - Sliced thin (about half the apple)
Chopped Walnuts (about 2 tbls.)
Crumbled Gorgonzola Cheese (about 2 tbls.) - or you can use Blue but I like Gorgonzola on this salad
Chicken Breast - grilled and sliced
Red Onion - Thinly sliced

Mix Olive Oil and Balsamic Vinegar (add just a trace of sweetener - taste before you add)

Pour over salad

Makes a great lunch!

Last edited by VR; 04-10-2001 at 01:58 PM.
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Old 04-03-2001, 09:43 PM   #4  
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Default Extra Easy Lasagna

Make one day before baking.

lg. package WW lasagna noodles - uncooked
lg. jar spaghetti sauce (no added sugar)
1 lb. hamburger
24 oz. cottage cheese
4 cups mozzarella cheese, shredded
1/2 c. parmesan cheese

Brown hamburger and add to sauce.

Layer into 9x13 pan as follows:

1. Small amount of sauce on bottom of pan only
2. Noodles - Dry, uncooked
3. Sauce
4. Cottage cheese
5. Mozzarella cheese
6. Parmesan cheese

Repeat for second layer. Refrigerate overnight. Bake at 350 degrees for 1 1/2 hours, covered. Bake 10-15 minutes, uncovered, until cheese turns golden brown. Let set for 10 minutes.
Old 04-04-2001, 03:23 PM   #5  
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Default SB Ranch Dressing

1/3 cup of plain yoguart
1/3 cup of mayo
1/3 cup of buttermilk (I used sour cream)
minced onion
minced garlic
chives (fresh or dried)
season to taste.

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Old 04-05-2001, 12:59 PM   #6  
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Default Greek Chicken Salad

This is so quick, easy and filling it's a favorite in my house. If it needs to be adjusted to be SB friendly please let me know, but it looks pretty good from what I can tell.

From Cooking Light Magazine:

3 cups chopped cooked chicken breast (I use 1-2 cans of chicken if I don't have time to cook)
1 cup diced seeded peeled cucumber (I don't take seeds out)
1/2 cup (2 oz) crumbled feta cheese
1/4 cup chopped fresh parsley
2 tbsp sliced pitted kalamata olives
3/4 cup plain fat-free yogurt
1/2 cup light mayonnaise
1 tbsp dried oregano
3 garlic cloves, minced (I only use 2)
4 (6 inch) pitas, each cut in half
8 Boston lettuce leaves

1. Combine first 5 ingredients in a large bowl. Combine yogurt, mayonnaise, oregano and garlic in a small bowl. Pour over chicken mixture; toss well. Cover and chill 2 hours. (Yeah, right!! I've never let it chill!)

2. Line each pita half with a lettuce leaf, and fill with 1/2 cup chicken salad.

Yield: 8 servings
Calories 234 (30% from fat); FAT 7.8g (sat 2.3g, mono 2.3g, poly 2.8g); PROTEIN 18.8g; CARB 21.4g; FIBER 1.2g; CHOL 48mg; IRON 1.9mg; SODIUM 420mg; CALC 131mg.

(They didn't have the sugar gms to report) I just mix the stuff all up in one big bowl, scoop out onto lettuce leaves, add some tomato wedges and eat with Triscuits. I wanted to give the "official" directions and let you decide how to do it. 3 cloves of garlic is a bit overwhelming for my tastebuds.
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Old 04-05-2001, 03:35 PM   #7  
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Default Company Chicken

This meal got me many brownie points when I was dating! I hope it's SB worthy! It's sooo quick, easy and cheap!

6-10 chicken breasts or chicken breast tenderloins
1 jar dried beef slices
1 carton sour cream
1 can creamy soup (cream of chicken, cream of mushroom, or creamy chicken mushroom)

--Wrap chicken breasts with dried beef slices
-- Mix together sour cream and soup
-- Bake at 350 until chicken is cooked and dish is bubbly. (will depend on how many breast/tenderloins you use)

We used to serve it with mashed potatoes and Southern-style green beans. Now we'll use Wild Rice and steamed green beans and no crescent rolls.
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Old 04-09-2001, 11:13 PM   #8  
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Default Salmon Asparagus Tart

1 pound asparagus, trimmed & cut into 2" pieces
1/4 c. finely chopped onion
1/4 c. chopped sweet red or yellow papper
2 Tbsp. butter or margarine
4 oz. cream cheese, softened
1/2 c. mayonaise
2 Tbsp. SGWW flour
2 eggs, slightly beaten
1/2 c. half-&-half cream
1 tsp. dill weed
1/2 tsp. dried basil
1/4 tsp. pepper
1 can(15oz.) salmon, drained, bones & skin removed
2 c. (8oz) shredded Swiss Cheese
2 Tsbp. Grated Parmesan cheese

In saucepan, bring 1" water to a boil. Place asparagus in a steamer basket over water; cover & steam for 4-5 minutes or until crisp-tender. **** I used my Black & Decker Steamer & set the timer for 10 minutes**** Drain & set aside. In a skilet, saute onion & red pepper in butter until tender; set aside.

In a mixing bowl, combine the cream cheese, mayonaise, flour, eggs, cream, dill, basil & pepper. Fold in the salmon, aparagus, onion mixture & Swiss cheese. Transfer to a greased 9-in. pie plate. Sprinkle with Parmasen cheese.

Bake at 350 degrees for 35 minutes or until a knife inserted near the center comes out clean.
Yields: 6 servings

Recipe copied from Taste of Home, April/May issue & substituted SSWW flour in place of white.
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Old 04-09-2001, 11:21 PM   #9  
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3/4 c. olive or vegetable oil
1/4 c. balsamic vinegar
1/4 c. SF Maple syrup
1/4 c. Dijon mustard
2 garlic cloves, minced
1/4 tsp. pepper

In a jar with a tight-fitting lid, combine all ingredients; shake well. Store in the refrigerator. Shake before serving. Yield:1&2/3 cups

From March/April 2001 Country Woman Magazine

Very good!!!
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Old 04-10-2001, 01:46 PM   #10  
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Default The BEST Salad Dressing!

VR - thanks for the balsamic response - now I can post this dressing and not feel illegal!

I made up this dressing guestimating following a trip to Macaroni Grill. Even my kids love it, and it has GARLIC in it!

Viv's Balsamic Cheese Dressing:

To taste:

Extra Virgin Olive Oil
Balsamic Vinegar

Fresh cloves of garlic, pressed
Fresh grated parmesan or romano cheese

Dash of Equal or Splenda to cut the bitterness

Mix all ingredients and toss with fresh romaine or green/red leaf lettuces, or a mix of baby greens. You really have to experiment with how garlicky/cheesy you prefer. The best thing is getting some fresh cheese and garlic on a leaf of lettuce! Yummy!!!
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Old 04-12-2001, 10:56 AM   #11  
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2 (14.5 oz.) cans diced tomatoes with basil, garlic and oregano
1 (19 oz.) can cannellini beans or other white beans, rinsed and drained
1 (10 oz.) bag fresh spinach, chopped (about 8 cups)
4 cups hot cooked penne (about 1/2 lb. uncooked tubular shaped pasta)
1/2 Cup (2 oz.) crumbled feta cheese

Combine tomatoes and beans in a lg. nonstick skillet over med. high heat; bring to a boil. Reduce heat and simmer 10 minutes.

Add spinach (a little at a time); cook 2 min. or until spinach wilts; stirring occasionally.

Place 1 cup pasta on each of 4 plates and top each serving with 1 1/4 cup sauce and 2 tablespoons cheese.

** Personal notes:
-- I couldn't find any flavored tomatoes without sugar added so I bought Del Monte plain diced tomatoes and added fresh basil, garlic and oregano. I think it was better that way!
-- Use a BIG skillet to make it easy to add the spinach
-- We use all kinds of different pastas with this recipe. Last night we had WW spirals and it was yummy!

Here is the nutritional info that I have which is probably using refined pasta:

Calories 474 (12% from fat), Fat 6.4g, Protein 22.5g, Carb 84.7, Fiber 10.6g
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Old 04-12-2001, 01:33 PM   #12  
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Default No Brainers

Here are two, no three, of my old standbys that work great OP and make me feel like I am eating a real meal with very very little work.


I do this when I am making regular pasta for the kids.

Tons of fresh veggies, for me usually zucchini, onions, egglplant, mushrooms, peppers....whatever I have in the house - when I'm desperate I use frozen

Sauteed the veggies in a nonstick pan with lots of garlic and sprays of olive oil....I like adding the garlic at the end so the garlic doesn't get too cooked. I also first steam the veggies by tossing some water in the pan, then covering, and then spraying and sauteeing some more after they're more cooked to brown them.

Cook up a small serving of WW pasta.

When done, toss the veggies over the pasta in a nice big pasta bowl. I add some spritzes of olive oil, maybe some fresh basil in season, and a Tb or two of fresh grated parmesan or romano (none of that canned stuff!).

Hot, fulling and so good OP!


Quick Shrimp Sautee

I buy the easy peel shrimp whenever they're on sale. Defrost and peel, toss into a pan with some chopped onions, olive oil and garlic, and any herbs you feel like adding. I usually eat about 8 oz. Cook until pink, then spill onto a plate with a heaping salad. I am usually very selfish about this meal!


Really Healthy Omelette

I use this one when the kids are having some form of illegal food, like pizza....

Saute (again) some chopped veggies in canola oil. Pour on 1/2 carton of Egg Whites (healthier than EggBeaters, less additives - you could also crack your own eggs, of course).....Cook on low, covered, until partially set.

Sprinkle on some reduced fat shredded cheese (or shred your own). Fold in half, let set a bit till cheese melts.

This should make a BIG omelette due to all the veggies (the other nite I used onions, broccoli and shitake mushrooms), had some salad to go with it.

Hope you guys like these,.....would love some more Good N' Easy's to go with it!

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Old 04-12-2001, 04:38 PM   #13  
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Tortilla Soup

1lb. lean ground beef and
1 onion - chopped

Drain Fat and put meat/onion mixture into a crockpot

1 16oz can stewed tomatoes (no sugar)
2 16oz cans plain pinto beans (no sugar) or you can cook your own
1 8oz can tomato sauce (no sugar)
1 small can diced green chilies
1-1/2 cups water
1 tsp chili powder
1-1/2 tsp ground cumin (I usually use a little more)
1-1/2 tsp salt
1 tsp crushed red pepper flakes
1/2 tsp minced garlic
3/4 tsp crushed oregano

Note: I'm not a slave to exact amounts.. when it comes to seasoning. Taste as you go!

Cook 3 - 4 hours in crockpot (more does not hurt) or cook on top of stove for 45 to 60 minutes.

When ready to eat, put a handful of Tortilla Chips (for SB make chips out of SGWW tortillas or go without) and laddle soup over. Top with shredded cheddar cheese.

Last edited by VR; 04-12-2001 at 04:41 PM.
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Old 04-12-2001, 08:38 PM   #14  
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Bite Size Crustless Quiche


2 tbsp butter

1 cup chopped red and/or green pepper

1/2 cup chopped green onion

6 large eggs

1/4 cup milk

1/2 cup grated cheese

1/2 tsp salt

1/2 tsp black pepper


Melt Butter, sauté peppers and onions till soft.

Let sauté mixture cool.

Combine eggs, milk, cheese etc. Stir in sautéed peppers and onions.

Spoon about 1 tbsp mixture into mini muffin tins.

Bake at 425 °F for 20 min.

Cool for 1 minute, then loosen with knife and remove.

Makes 36-44 quiche.
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Old 04-15-2001, 02:54 AM   #15  
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Default Cream cheese stuffed mushrooms

This I totally made up as I went along, so it's not an exact science!

15 - 20 large mushroom caps
8 oz cream cheese, softened
1/4 cup red onion, finely diced
1/2 cup walnuts, coarsely chopped
3 strips bacon, crumbled
2 eggs
Schmear light olive oil

Preheat oven to 350F

Arrange mushroom caps on a baking dish or pizza pan lightly greased with olive oil. Save stems for another use.

Reserve a few chopped walnuts. Mix all remaining ingredients thoroughly. Mixture should be fairly liquid. Carefully spoon mixture into mushroom caps. Top with remaining walnuts.

If there is any mixture remaining, spoon it into a small glass dish and bake it. You can use it for your Triscuits.

Bake until set, uhm, about 20 minutes I suppose!

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