Recipes

Low-Fat Asian Crockpot Chicken
 
Low-Fat Asian Crockpot Chicken Ingredients
For this recipe you will need:
1 large onion
1 red pepper
3 peeled carrots
2 celery sticks
1 pound boneless, skinless chicken breasts, cut into pieces
1 tablespoons chopped ginger
2 cloves crushed garlic
1/4 cup reduced sodium soy sauce
1/4 cup orange juice
1 teaspoon cornstarch
1 teaspoon water
Prepare the Vegetables

First prepare the vegetables. Cut the onion in half, and then slice off one end. Now, peel off the outer layer. Now, by cutting vertically and then across, dice the onion.

Take the red pepper, cut it in half, and remove the seeds. Slice the pepper into thin strips, and then chop them into small pieces.

Next, cut the celery into slices, and then into small pieces.

For the carrots, cut them into thirds, and then quarter each section lengthwise.
Combine the Ingredients in the Crockpot
Now, spray the crockpot with cooking spray. Place the vegetables on the bottom.

In a separate bowl, combine the chopped ginger, crushed garlic, orange juice, and soy sauce.

Next, take the sliced chicken breasts and lay them in the crockpot on top of the vegetables. Then pour the sauce mixture over everything.
Cook the Asian Crockpot Chicken
Start cooking by placing the crockpot on high for 1 hour, then cook on low for an additional 4-6 hours.

About 30 minutes before it's finished, mix the cornstarch and water to make a thickening solution. Add it to the pot and mix it up.

Cook for the last 30 minutes, and you'll see this will thicken the juices. Eat the chicken by itself or on top of some brown rice. Enjoy.

To learn more, visit us on the Web at food.about.com.

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Baked Salmon

4oz Salmon, pink, raw
1 tsp Honey
1 tsp Dijon Mustard
Splash "to taste" of Worchester Sauce
Mrs. Dash Garlic & Herb table blend

Lay the fish into a baking dish and set aside. Combine the dijon mustard and honey into a bowl and mix thoroughly. Mix in Worchester Sauce to taste. Coat the top of the Salmon with the mixture. Sprinkle a light amount of Mrs. Dash Garlic and Herb table blend over the fish. Place your baking dish with the prepared fish into the fridge for approx 15 min.

After the fish is done marinating for 15 minutes, bake at 400 degrees for 15 mintues per 1 inch of thickness. Fish should flake easily when done. I usually bake mine for 17 minutes and it is perfect!

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Black Bean and Sirloin Chili

1 teaspoon olive oil
1 pound sirloin, cut in strips
2 cups chopped onion
5 garlic cloves, finely chopped
2 jalapeno peppers, minced
1 bell pepper, chopped
1 14 oz. can diced tomato
1 can beef broth
3 cans black beans, drained & rinsed
3 tablespoons chili powder, or to taste
2 teaspoons ground cumin
2 teaspoons dried oregano
1/4 teaspoon cayenne
1/2 teaspoon salt
Freshly ground pepper
1/2 cup chopped scallions, green & white

In a large stockpot or very large skillet, heat the oil over medium-high heat. Saute the sirloin just until no longer pink; do not overcook. Remove the meat with a slotted spoon to a bowl and set aside. Add the onion and garlic to the pot and saute over medium heat for 4-5 minutes. Add peppers and saute another 4".  Stir in the tomatos, broth, beans, spices, and salt and pepper. Lower the heat to a simmer, cover, and simmer for 30 to 45 minutes. Add the sirloin and simmer for 15 minutes; taste and adjust the seasoning. Garnish with chopped scallion.

Nutrition Facts
Amount Per Serving: Calories 254 - Calories from Fat 69
Percent Total Calories From: Fat 27%, Protein 36%, Carbohydrate 37%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 43mg, Sodium 561mg, Total Carbohydrate 23g, Dietary Fiber 3g, Sugars 0g, Protein 23g, Vitamin A 4794 units, Vitamin C 93 units, Calcium 0 units, Iron 4 units

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Blackbean Spicy Recipe

2 cans of black beans
2 cans of supersweet corn
about 1/2 cup of salsa (I like green salsa)
about a quarter cup of taco sauce
cumin (to taste, I like alot)
salt (to taste)
Multigrain Tostitos
Low Fat sour cream

Rinse the beans first and drain the corn and set aside. 
Then in a hot sauce pan, add the salsa, taco sauce, cumin and salt. 
Then add the beans and corn and cook until hot.  Use the tostitos
to scoop it up and eat.  Add sour cream as you like.

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Chicken salad

1 package boneless, skinless chick thighs
2 celery stalks
6 eggs(boiled and peeled)
light or no fat mayo
McCormicks Season All

bake chicken w/ seasoning uncovered for about an hour @ 375 degrees
chop celery
run chicken and then eggs through food processor
mix chopped celery and mayo with above

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Crab Dip Super Simple

What you'll need:
- 1 8-ounce light cream cheese
- 1 6-ounce can crab meat (drained and reserve liquid)
- 1/4 cup green onions (finely chopped)
- 2 tsp lemon juice (freshly squeezed)
- 1/2 tsp Worcestershire sauce
- 1/4 tsp Paprika
- hot pepper sauce (to taste)

After unwrapping your package of cream cheese, place it in a medium-sized microwave-safe bowl. Next, microwave at a medium setting for 2 minutes or until softened. Then, stir until the cream cheese is smooth.

Next, stir in the crab, green onions, 2 tablespoons of reserved crab liquid, lemon juice, Worcestshire sauce, paprika and hot pepper sauce.

Microwave again at a Medium-High setting until piping hot. Serve warm with crackers of your choice. So easy!

This recipe makes about 1 1/2 cups.

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Crustless Pizza Recipes:

Tiscuit Pizza by KerryP from MA (OH.com)

I've made triscuit pizza.   Take some triscuit crackers and put them on a cookie sheet. 
Take a 1/2 tsp of pizza sauce and a pinch of shredded cheese and put it on top. 
Bake in the oven at 300 until cheese is melted. 
The most important part of this recipe......Let them cool a bit......
I wont make that mistake twice!

No Crust Pizza by celinejen from Kirkland, WA (OH)

1/2 lb. hamburger
1/2 lb. Italian sausage
olive oil
Italian seasoning
pizza sauce (ragu makes one that is very low in carbs)
mozzarella cheese
toppings to taste (I like pepperoni, onion, green pepper and mushrooms)

Preheat oven to 450.
Mix hamburger and Italian sausage and press in a baking dish (I use 8" x 10").
Drizzle with olive oil, sprinkle with Italian seasoning and a little salt and pepper.
Bake until almost done (10 minutes or so, depending on pan size and meat thickness).
Remove from oven and top with sauce, toppings and lots of mozzarella cheese sprinkle with a little more Italian seasoning.
Put back in oven until cheese is golden brown and bubbling.

No Crust Pizza by shortlittlepunkgurl from Reno, NV

Preheat oven to 350

1 pound lean ground beef (cooked and drained)
1 pound bulk sausage (cooked and drained)
1 package pepperoni
1/2 cup chopped onion
1/2 cup green peppers
1 small can sliced mushrooms (drained)
1/2 cup olives (green or black)
2 cups motz cheese
1/4 cup parmisean cheese
2 cans pizza sause

Cook your beef an sausage up until done.
Then for those of us who have trouble eating meat I take
an toss into my food processor an grind until its fine crumbles (easier to eat this way)
place in a 9x12 pan add your 2 can's of sause.
Then add your pepperoni onions green peppers mushrooms and olives. Mix well
Sprinkle on your parmasean cheese and smoother with motzerella and bake at 350
for 45 minutes or until cheeses are a golden brown.
Let sit for 5-10 minutes and cut like you would lasagna and serve.
easy and good packed full of protein foods .

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Grilled Salmon in Honey Mustard Sauce

4 oz.  Salmon, pink, raw
1 tsp.   Honey
1 tsp.   Dijon mustard
1/2 tsp.  Balsamic vinegar
1 Clove of garlic

Instructions for Preparation

Mix last four ingredients together.
Coat both sides of fish in mixture and marinate
for at least 2 hours.  You can make this dish in
the morning and put in the refrigerator to
marinate until dinner.  Grill or broil until
salmon is flaky, but not dry, about 3 minutes per
side.

Servings 1
Calories 157
Fat 3.9g
Carbs 7.8g
Fiber 0g
Weight Watcher Points 3

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Low Carb Pizza Bites

The flavor of pizza without the crust! Low Carb Pizza Bites These are like pizza-flavored mini-quiches using pepperoni as the crust in a mini-muffin pan. They also can be made without the pepperoni. You can use small amounts of whatever pizza ingredients you like.
INGREDIENTS:
8 oz cream cheese
2 eggs
1 teaspoon garlic powder
1 teaspoon oregano
¼ cup sugar-free pizza sauce or spaghetti sauce
½ cup shredded mozzarella cheese, or combination mozzarella and other cheese such as Parmesan
¼ cup finely minced green pepper or other pizza topping
24 slices of thin-sliced pepperoni, preferably in large thin slices
PREPARATION:
Heat oven to 350° F.
Poke the pepperoni slices into the bottoms of the mini-muffin cups, or butter the cups well if you aren't using the pepperoni (I find that oiling the pans doesn't work as well).
Cream the cream cheese with a mixer until smooth and fluffy. Add eggs, garlic, and oregano, and beat until smooth.
Mix the rest of the ingredients in by hand.
Fill the muffin cups with the egg and cheese mixture.
Bake for about 15-18 minutes, or until lightly browned on top and set in center. Remove from oven, and cool for a few minutes (5-10), then run a knife around the top to loosen (I use a plastic knife for my nonstick pan). Remove to a plate.
Makes 24 pieces

Nutritional Information: Each piece with pepperoni has 1 gram, 3 grams protein, and 67 calories. Without pepperoni, each has 1 gram, 2 grams protein, and 47 calories.

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Protein Ball Recipes:

PROTEIN BALLS I
1 cup Peanut Butter
1 cup rolled oatmeal -- not the instant stuff
1 cup protein powder
5 packets Sugar substitute

Warm the peanut butter in microwave about 30-40 seconds -- it melts it and makes mixing in the other ingredients much easier. Add the oatmeal, protein powder, and Sugar substitute and mix well. (If needed, you can add a little bit of water to make it easier to mix) Roll into walnut sized balls, refrigerate. Store in fridge in zip-lock baggies. This recipe makes 20-24 balls.

PROTEIN BALLS II
1 cup of protein powder (chocolate or vanilla)
1 cup of non-fat dry milk
1 cup of rice crispy cereal
1 cup of peanut butter
Sugar substitute to taste
Cocoa powder mixed with Sugar substitute

Add the Protein Powder, Dry Milk, Cereal and Peanut Butter in a mixing bowl. Mix thoroughly making sure that all the dry milk is in the mix and not really visible. If you like it really sweet, add some more Sugar substitute to fit your taste. Form the mixture into small balls (about 1.5 inches in diameter) Roll in the cocoa/Sugar substitute mix. Refrigerate.

PROTEIN BALLS III
1 cup peanut butter
1 cup sugar free honey
1 cup unflavored protein powder
1/2 cup grape nut cereal
sprinkle of cinnamon
sprinkle of Sugar substitute

Mix peanut butter, honey and protein powder together till well blended. Form into balls. In another bowl mix grape nuts, Sugar substitute and cinnamon together. Wet peanut butter balls with water and roll into grape nut mixture. Place in frig and grab when you need a yummy snack!

PROTEIN BALLS IV
1 cup peanut butter
2 scoops of chocolate protein powder
1/2 cup low carb special K cereal
3 tablespoon of sugar free maple syrup
1/4 cup chopped nuts
oatmeal (not instant)
3 packets of sugar substitute

I mixed everything up in a bowl and then rolled them in oatmeal.

PROTEIN BALLS V
1 cup protein powder
1 cup peanut butter
1/2 cup sugar free maple syrup or honey

Mix together well and roll into balls - about the size of a ping pong ball. Store in a Storage Containers or Ziploc bag in the refrigerator..

PROTEIN BALLS VI
1 cup protein powder (chocolate or vanilla)
1 cup non-fat dry milk
1 cup rice crispy cereal
1 cup peanut butter
Sugar substitute to taste
cocoa powder mixed with Sugar substitute

Add the protein powder, dry milk, cereal and peanut butter in a mixing bowl. Mix thoroughly making sure that all the dry milk is in the mix and not visible. If you like it real sweet, add some more Sugar substitute to fit your taste. Form the mixture into small balls (about 1.5 inches in diameter) Roll in the cocoa/Sugar substitute mix. Refrigerate. Each ball has about 10 grams of protein.

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Protein Shake Recipes:

Peanut Butter n' Chocolate Smoothie
1/4 cup nonfat plain yogurt
1/4 cup 1% milk or skim milk
1 Tblsp fat free cream cheese
1 Tblsp PB2
1 Tblsp Hershey's unsweetened cocoa powder
2 packets of Splenda
1/4 tsp of Vanilla
1/2 cup crushed Ice

Berry Berry Smoothy
1 scoop vanilla protein powder
1-2 scoops low carb ice cream
1 cup skim milk (or 1% milk)
¼ cup frozen fruit medley
Mix in blender until smooth

Sunrise Smoothy
1 scoop vanilla protein powder
1 cup orange juice (or orange tang)
½ banana (peeled)
2 scoops carb freedom ice cream
4-5 frozen strawberries
Mix in blender until smooth

Cherry Vanilla
1 scoop vanilla protein powder
4-5 maraschino cherries
2 scoops low carb vanilla ice cream
1 cup cherry sugar free kool-aid
Mix in blender until smooth

Peach
1 scoop vanilla protein powder
1 cup Crystal Lite peach tea
4-6 frozen peach slices
4 ice cubes
Mix in blender until smooth

Strawberry-Lemonade
1 scoop vanilla protein powder
1 cup sugar free lemonade kool-aid
4-5 frozen strawberries
4-5 ice cubes
Mix in blender until smooth

Cherry Vanilla Coke Float
1 scoop vanilla protein powder
2 scoops low carb ice cream
1 cup diet coke
4-5 cherries
Mix in blender until smooth

Apple Pie Frosty
1 1/2 scoops HDT 5+1 vanilla protein powder
1 apple, peeled, cored, and sliced
(or 1/2 C no-sugar-added applesauce)
2 packets Splenda
1/2 t cinnamon
1/4 t nutmeg
3/4 C water
8-10 ice cubes Blend thoroughly and drink up

Butterscotch Pecan Liquid Pie
2 scoops ProScore 100 vanilla
8 oz cold water
2 T sugar free butterscotch pudding mix
4-5 ice cubes
1/4 C pecans
Blend protein powder, water and pudding mix.
(The pudding mix thickens the liquid considerably).
Add ice cubes and blend till ice slivers.
Add pecans and blend again for a few seconds.
Pour into nice huge parfait glass and enjoy.
(about 300 calories).

Cherry Vanilla Protein Shake
1 scoop vanilla powder
1/2 cup SF cherry yogurt
4 ice cubes
splash water
vanilla extract (to taste)
cherry extract (to taste)
Put all of it in a blender and hit liquify! Enjoy

Choco Mint Shake
1 1/2 scoops HDT 5+1 chocolate protein powder
1 packet sugar free hot chocolate mix
1 teaspoon mint flavoring
1/2 cup of soy milk
1/2 cup of water
6 large ice cubes
Put all ingredients into blender
And mix to desired consistency. Serve cold.

Chocolate Almond Shake
2 scoops ProScore 100 chocolate
1 cup of soy milk
2 T Sweet N Low chocolate syrup
1 t almond flavoring
1/4 cup of almonds
6-8 ice cubes
Blend all ingredients,
Except almonds and ice cubes,
Then add nuts and cubes and blend again

Chocolate Banana Peanut Butter De-Lite
3/4 c. cold water
1/4 c. Toasted Marshmallow s/f syrup
2 scoops PS IOO Chocolate Protein Powder 4 packets. equal
1/2 small banana
1T. low sugar Peanut Butter
1T. s/f White Chocolate Instant Pudding Mix
Put everything in blender and whirl till smooth.
Scrape down sides if necessary and whirl some more.

Chocolate Banana Smoothie
1/2 cup banana Fat-Free NutraSweet Sweetened Yogurt
1/2 cup Non-fat Milk
1/2 cup ripe banana peeled and sliced
Dash of Vanilla
1 Scoop Chocolate Protein Powder of Choice
Put all ingredients except ice in blender,
Blend until smooth.
Add ice and blend to give it a frozen smoothie consistency.

Chocolate Coconut Shake
2 oz Coconut Milk
6 oz Cold Water
2 scoops Chocolate protein powder
1 tsp Chocolate or Banana Sugar-Free pudding
Hand Shake well.

Chocolate Covered Banana
1 scoop Chocolate Isopure
1/2 c 1% milk
splash of sugar-free chocolate syrup
1/2 banana
4 maraschino cherries
2 handfuls ice
Blend

Chocolate Covered Cherry Shake
1 1/2 scoops HDT 5+1 chocolate protein powder
1 cup soy milk
2T Sweet N Low chocolate syrup
10-12 cherries - (no pits please)
8-10 ice cubes
Put all ingredients into blender and mix to desired consistency

Chocolate Frosty Shake
1 rounded scoop Optimum Nutrition Pro Complex Chocolate Protein Powder
1 rounded tsp. fat free sugar free French Vanilla International Coffee
1 rounded tsp. fat free Creamora (non-dairy coffee creamer powder)
10 ice cubes
Use a blender to get a shake-like consistency

Chocolate Fudge Shake
2 scoops ProScore 100 chocolate
2 T chocolate fudge sugar free pudding mix
8 oz water
5 large ice cubes,
tiny silver spoon (optional)
Blend ProScore, pudding and water, add ice cubes,
Blend till crushed with ice slivers still un-melted,
Pour into insulated cup (makes about 16 oz)
And eat it with a tiny silver spoon.

Chocolate OrangeSicle
1 1/2 scoops ProScore 100 chocolate
1/2 Scoop OrangeSicle protein powder
8 oz water
Shake very well

Chocolate Peanut Butter Death
2 scoops PS100 Chocolate Protein Powder
8 oz Cold Water
2 tsp Chocolate SF Pudding Mix
1 packets Splenda
1 Generous splash (probably 1 1/2 ounces) of SF DaVinci Peanut Butter Syrup
1 Generous splash (probably 1 1/2 ounces) of SF DaVinci Cookie Dough Syrup
1 Heaping Tablespoon (Daloop) of Fat Free Cool Whip Light
1 Heaping Teaspoon of Reduced Fat Creamy Peanut Butter
approx. 6 oz of crushed ice
Mix until entirely smooth - pour - sit back and enjoy pure indulgence

Chocolate Peanut Butter Shake
1 scoop chocolate protein powder
1 tbs. peanut butter
1 cup skim milk
2 handfuls ice
Blend thoroughly

Chocolate Raspberry Shake
2 scoops ProScore 100 chocolate
8 oz water (or skim, lactaid or soy milk) sugar free raspberry syrup
Blend and enjoy

Chocolate Vanilla Swirl
1/2 scoop chocolate protein powder
1/2 scoop vanilla protein powder
splash Vitamite
splash water
ice
Blend thoroughly

Chocolate-Banana Shake
1 scoop chocolate protein powder
1/2 banana
1 cup skim milk
2 handfuls ice
Blend thoroughly.
Hint: if you can't use a banana, try banana extract...tastes good!

Coco Loco
1 1/2 scoops 100%Whey Vanilla Protein powder
4 oz Vitamite
6 packets Splenda
splash Luzianne Peach Mango Ice Tea flavoring
2 drops Coconut extract
2 drops Pineapple extract
1 drop Rum extract (optional)
5 ice cubes
Blend and chop ice thoroughly

Cookies & Cream
Splash of Cookies & Cream coffee Splash of Vitamite
Splash of water
1 tsp. Sugar Free DaVinci Chocolate Chip Cookie Dough Syrup (optional)
1/3 scoop ProBlend 55
_mocha/cappuccino
1/3 scoop Pro V60 Chocolate Thunder 1/3 scoop Pro V60 Vanilla Crème ice Blend

Creamy Peach Melba
6-8 frozen peach slices
4-6 oz water
1 tbsp peach mango Luzianne Tea Flavor 1 tsp DaVinci Raspberry flavor
2 packets splenda
1 tbsp heavy cream
2 scoops Keto Peaches & Cream Protein Powder
Blend peaches, water, flavorings, & splenda until liquid.
Add protein powder. Drizzle in cream last. Blend well.

Donna's Delicious Protein Smoothie
6 to 8 oz sunrise orange crystal light (premade)
3 ice cubes
3 frozen raspberries
1 scoop of vanilla protein powder
Optional: tablespoon of light cool whip
Mix crystal light with the ice cubes and frozen raspberries,
Add the scoop of vanilla protein powder
And mix only for a few seconds
(mixing the protein too much causes it to foam)

Double Chocolate Fudge
½ cup skim milk
1 packet, no sugar added hot cocoa mix
1 scoop Chocolate protein powder
4 ice cubes (or ½ - 1 cup crushed ice) Mix in blender.

Egg Nog
1 scoop of Vanilla HDT 5+1 vanilla 1 cup of soy milk
1 teaspoon of rum extract
1/2 teaspoon of all spice
4-6 large ice cubes
Put all ingredients into blender and mix to desired consistency. Serve cold.

Elvis IS IN MY KITCHEN RIGHT NOW making a PB & J Milkshake
2 scoops ProScore Vanilla Protein Powder
1 Tbsp. vanilla sugar-free instant pudding
8 oz cold water
1 Tbsp or to taste berry, raspberry or peach (or other) sugar-free syrup
3-5 ice cubes
1 Tbsp. crunchy peanut butter
Combine the protein powder, pudding, and sugar-free syrup into blender and blend for 30 seconds. Add 3-5 ice cubes, blend until ice slivers, add crunchy peanut butter, blend for a few seconds. Pour into 16 oz glass. Eat with a small silver spoon, savoring each spoonful.

Extra spicy ProScore _Mocha Chai
2 oz of any strong (i.e. Starbucks) left-over cold coffee with half & half
piece of fresh ginger
4-5 cloves few peppercorns
1 oz cold strong unsweetened Chai tea
4-5 ice cubes
2 scoops ProScore 100 Chocolate Protein Powder
pinch nutmeg
splash vanilla extract
in a COLD blender, add cold coffee, ginger, cloves, peppercorns, cold Chai tea. Blend, adding 4-5 ice cubes one at a time until ice cubes are broken up. Add 2 scoops protein powder while blender is moving. Add cinnamon, nutmeg and vanilla extract.

Frappachino
1 tbs. instant coffee or a splash of cold coffee
1 scoop chocolate or vanilla protein powder
2 handfuls ice
1/2 cup skim milk
blend thoroughly.

Frappucchino On-the-Go
1/2 can Blue Luna light _mocha (or Starbuck's light Frappachino brand)
1 scoop chocolate protein powder
Shake in Blue Luna can and pour over ice.

Fruit Freeze
½ cup skim milk (substitute water if you don't do milk)
1 scoop unflavored protein powder
5 strawberries, frozen, no added sugar
2 peaches, frozen, no added sugar
¼ cup pineapple, canned, packed in juice (or Lite syrup)
4 ice cubes (or ½ - 1 cup crushed ice) Mix in blender.

Fruit Smoothie
1/2 cup fresh squeezed orange juice
4 fresh strawberries frozen and sliced
1/2 fresh banana frozen and sliced
1 scoop Vanilla or Strawberry protein powder of choice
Put all ingredients except ice in blender and blend until smooth. Add ice and blend until frozen smoothie consistency.

Fudgesicle
1 1/2 scoops chocolate protein powder
12 oz cold water
10 packets splenda
1 sugar free fudgesicle
1/2 oz DaVinci sugar free vanilla syrup
6 ice cubes
put all ingredients except protein into blender-blend on high until no more pings from ice on blades-turn down blender until top of mixture is moving but not splashing-add protein-replace cover and whirl-but not too high or it will puff up to about 40 oz!

Good Morning Smoothie
1 small banana
3/4 cup skim milk
1/2 cup non-fat sugar free strawberry yogurt
1/4 cup fresh squeezed orange juice
1 scoop vanilla protein powder of choice Put all ingredients except ice in blender and blend until smooth. Add ice and blend until frozen fruit smoothie consistency.

Iced _Mocha Latte
2 scoops ProScore 100 chocolate, leftover cold coffee (decaf Hazelnut)
1 T fat free sugar free vanilla pudding mix a splash of sugar free hazelnut coffee syrup and a few ice cubes
Blend

Light and Dark Symphony
1 scoop ProBlend 55 _Mocha Cappuccino
splash coffee
splash water ice
Blend thoroughly for light symphony; for dark symphony add 1 tbs. white chocolate SF syrup and blend

Luscious Pina Colada
2 scoops ProScore 100 vanilla
2 T vanilla sugar free pudding mix
dash of coconut flavoring
dash of pineapple flavoring
ice
Blend and enjoy

Mango Morning Smoothie
Juice of 1/2 of a fresh lime
2oz cold water
meat of 1 mango
small piece fresh ginger
1 tsp vanilla extract (or almond extract)
7-8 ice cubes
2 scoops ProScore Vanilla
Blend lime juice, cold water, meat of mango, ginger and vanilla extract until smooth. When blended, add 7-8 ice cubes, one at a time until blended. Add ProScore Vanilla protein powder one scoop at a time while blender is still moving. You can substitute soy milk instead of water and soy ice cubes instead of plain ice, but you will need to watch calories with those substitutions.

_Mocha, Ginger & Cinnamon
2 scoops ProScore 100 Chocolate
4 oz left-over coffee with half & half
a few good sprinkles of cinnamon
small piece FRESH ginger 6-8 ice cubes
Blend on low, then on high. Add about 6-8 ice cubes, one at a time - chuck each one HARD into the blender while blending. Blend until creamy.

Old Fashioned Vanilla Ice Cream Shake
1 1/2 scoop GNC 100% Whey Vanilla Protein Powder
4-5 packets of Splenda
1 capful DaVinci's Sugar-Free Vanilla Syrup
5 oz Vitamite
lots of ice cubes
Blend syrup, Splenda, and Vitamite together. Add protein powder; blend until mixed. Add Ice and blend until chopped well.

Orange & Cream Shake
8 ounces (or less if you wish) Stewart's Diet Orange & Cream Soda
splash Vitamite
1 scoop ProV60 Vanilla Cream protein
ice blend extra thoroughly to get rid of all of the carbonation

Orange Banana Smoothie
1/2 cup cold water
1/2 cup pulp free OJ
1/2 banana sliced
1 rounded scoop Keto Shake Orange Crème protein powder
1 rounded scoop Keto Shake Banana Crème protein powder
1 cup ice
Blend all ingredients except ice until smooth. Add ice, blend until smoothie consistency.

Orange Julius 8 oz non-fat plain yogurt 1 can (6 oz) Frozen Orange Juice Concentrate 2 1/2 cup skim milk 1 Tsp vanilla extract 2 scoops Protein Powder of your choice Put ingredients in blender, blend until smooth, fruit smoothie consistency.

Orange Julius Ain’t Got Nothing On Us Smoothie
2 Scoops ProScore 100 vanilla
6 oz water
1 T sugar free vanilla pudding mix
1/4 c real orange juice (preferably hand squeezed with pulp, or from store with pulp)
1 t good vanilla flavoring
3-4 ice cubes
Blend all ingredients except ice cubes. Cold water will cause pudding mix to thicken. Add ice cubes and blend till ice slivers. Pour into tall glass and use straw to sip, dainty, a little at a time, really taste it. Don't guzzle (grin)

Peach Creamsicle
6 oz Crystal Lite Peach Tea
2 tablespoon SF Instant Vanilla Pudding
1 scoop Vanilla Protein Powder
6 packets Splenda
ice cubes
Blend thoroughly

Peach and Strawberry Yummy
3 slices frozen peaches (or 1/2 frozen banana)
3 good sized frozen strawberries
1/4 - 1/2 cup water
1 packets Splenda
1 rounded Vanilla protein powder
Blend

Pina Colada Smoothie
8oz can refrigerated crushed pineapple in natural unsweetened juices
1 Tsp coconut flavoring
1/2 cup crushed ice
1 packet artificial sweetener
1 scoop vanilla protein powder of choice
Combine in blender and blend for 2 minutes on high

Pineapple Vanilla Ginger Shake
Meat from 1/2 SMALL COLD pineapple enough cold water to blend
small piece of fresh ginger
5-6 ice cubes
2 scoops ProScore 100 Vanilla Protein Powder
cinnamon fresh mint
In a blender put meat from pineapple, enough COLD water to blend, and ginger. Blend until smooth. Add 5-6 ice cubes, 1 piece at a time and blend until creamy. Add 2 scoops of ProScore 100 Vanilla while blender is in motion (OK to substitute different brand). Pour into a brandy glass, sprinkle a bit of cinnamon on top and add a piece of fresh mint.

Real Root Beer float
1.5 scoops of diet, sugar-free vanilla ice cream
1 scoop vanilla protein powder
3/4 can diet root beer
Stir thoroughly

Root Beer Float
1 scoop vanilla protein powder
1 can diet root beer
Mix thoroughly and pour over ice

Root beer Float
2 scoops Vanilla Carb Solutions Protein Powder
1 12 ounce can Diet Root Beer (A&W is best) open and let soda go flat
4 or 5 ice cubes
2 envelopes Splenda
Throw it all in a blender and enjoy!

S'Mores
splash coffee (optional, but really does taste better!)
splash Vitamite
splash water DaVinci Sugar-free Toasted Marshmallow syrup (to taste)
Chocolate protein powder (something milk-chocolaty seems to taste best , like ProV60 Chocolate Thunder)
Sans Sucre Cinnamon Sugar (to taste) ice
blend thoroughly

Snicker
splash Snicker doodle coffee
splash Vitamite
splash water
1 scoop chocolate protein powder
ice
Blend thoroughly. Don't have Snicker doodle coffee? Substitute regular coffee, SF hazelnut syrup and the SF cinnamon sugar. This one is excellent!!!!

Snickers Candy Bar
splash chocolate caramel coffee
splash Vitamite
splash water
1 tsp peanut butter or SF peanut butter syrup
chocolate protein powder
ice
Blend thoroughly. Don't have chocolate caramel coffee? You can substitute it with regular coffee, SF caramel syrup, SF chocolate syrup (optional) if you want even more of a chocolaty taste.

Strawberry Berry Berry
1 scoop of Strawberry Pro Blend 55
4 strawberries (frozen or fresh)
1/4 cup of blueberries
1 cup of cranberry juice
1 cup ice or crushed ice
Put all ingredients into blender and mix to desired consistency. Serve cold.

Strawberry Chocolate Milk
2 Scoops Strawberry Carb Solutions
1 Scoop (use the Carb Solutions scoop) Carnation Fat Free Hot Cocoa
14 ounces water
Mix in blender with ice for a "shake" or shake inshaker for a more milky consistency

Strawberry for Protein Dummies
10 frozen strawberrys
1/2 small banana
1 scoop (23g) Biochem's Ultimate LO Carb Whey (Natural Flavor)
8 oz Water
1/3 cup Carnation Nonfat Dry Milk
Splenda to taste
*Note: I found the protein by going to a local health food store and asking for a whey protein with the LEAST taste and that mixed easily into water*

Tropical Breakfast Smoothie
1 cup fresh cut-up strawberries
8 oz pineapple chunks in natural juice
1 fresh banana sliced
1/2 cup cholesterol free egg product
1 scoop vanilla protein powder of choice
Put all ingredients except ice in blender, blend until smooth, add ice and blend to frozen smoothie consistency. This recipe yields more than one serving

Two Berry Delight
1 cup frozen or fresh strawberries
1/2 cup raspberries
1/2 cup water
1 cup ice
1 packet of sweetener
1/2 cup milk
1 cup orange juice vitamins or protein powder
Put all ingredients except ice in blender and blend until smooth. Add ice and blend to give it a frozen smoothie consistency

Vanilla Butterscotch
8 oz cold water
2 scoops vanilla ProScore
1T butterscotch sugar-free pudding
4 ice cubes
1 T vanilla sugar free pudding
4-5 ice cubes
blend it all, and let it set up a little, and it tastes all custardy.

Vanilla Chai
Vanilla protein powder
8 oz iced Chai tea (made from tea bag and refrigerated)
dash of cinnamon
little Splenda
splash of soy milk
Blend and enjoy

Vanilla Frosty
1 1/2 scoops HDT 5+1 vanilla protein powder
1/2 to 1 container Dannon Fit and Light yogurt (any flavor)
3/4 c water or soy milk
10-12 ice cubes
Blend in blender until the consistency of a Wendy's frosty

Vanilla PB Fruity
2 scoops ProScore 100 vanilla
1 T sugar free vanilla pudding mix
8 oz water,
1T or to taste berry or raspberry or peach or other sugar-free syrup (0 calories)
3-5 ice cubes
2 t peanut butter-crunchy kind
Blend before adding peanut butter, add peanut butter and blend again till ice slivers. Note: (if you put in too many ice cubes, it will dilute the peanutty taste)...

Vanilla Spice Freeze
2 scoops ProScore 100 vanilla
2 T vanilla Sugar Free pudding mix
pinch of cinnamon
pinch of cloves
Blend, store in freezer until it gets thick. Yummmmm

Vanilla vanilla citrus
2 oz of refrigerated water
1/4 lime, (including rind) cut up in about 4-6 pieces
Piece of fresh ginger to taste
About 1/2 t. vanilla Blend. 45
Chuck in about 6 cubes, one at a time, till dissolved,
add 2 scoops of ProScore 100 Vanilla,
swirl in a little cinnamon, while still blending.
Add all except ice, ProScore and cinnamon. Blend. Add remaining ingredients and blend again.

White Chocolate Mouse _Mocha Frappachino
splash Vitamite
splash water
1 scoop PB55 _Mocha Frappachino
1/2 tsp. SF Jell-O White Chocolate Mouse Pudding
handful of ice
Blend thoroughly, sweeten to taste (Optional)

Peanut Brittle Protein Shake
2 scoops vanilla protein powder
2 tbsp sugar-free instant butterscotch pudding mix (dry)
1 tbsp natural peanut butter (smooth or chunky)
8 oz. water (or low-fat milk)
3-6 ice cubes
Add all ingredients to blender, whip, and serve. I like to use chunky peanut peanut butter and add it last so that it it stays chunky (like peanut brittle) but it tastes just as good with a smoother consistency.

Cinnamon Roll Protein Shake
2 scoops vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes
Add all ingredients to blender, whip, and serve.

The Hulk Protein Shake
2 scoops vanilla protein
1 ½ tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract (optional)
a few drops green food coloring (optional)
8 oz. cold water (or low-fat milk)
3-5 ice cubes
Add all ingredients to blender, blend, and pour into cup. This tastes great without the mint so don't worry if you don't have it around.

Instant Breakfast
1/4 cup orange juice
1/2 cup milk skim
1 package of carnation instant breakfast
1 scoop of protein
4 ice cubes
Blend

Strawberry Instant Breakfast
1cup skim milk
1 packet of instant breakfast
1 scoop protein
1/2 cup frozen strawberries
blend 45 seconds

_Mocha Instant Breakfast
SF Carnation Instant Breakfast
2c. NF low carb milk
1 tsp decaf coffee
1/8 tsp cinnamon
1/2 scoop protein powder
Mix until smooth
This gives you 38g of protein!

Basic Shake Recipe: vanilla protein powder, skim milk, ice

Thin Mint Shake: add 1 T. cocoa powder + 2 crushed sugar-free chocolate mint cookies (Murray's)

Oreo Freeze: Add 2 or 3 crushed sugar-free Oreos

Strawberry/Raspberry/Blueberry: Add one of the fruits (frozen fruit from your grocer's freezer works perfectly...do I sound like a commercial?)

Strawberry or Raspberry Chocolate: Add one of the fruits + 1 T. cocoa powder
Candy Blizzard: Add 2 or 3 sugar-free candies such as Reese's PB cups or any other sugar-free candy that you would like (you can add 1 T. cocoa powder for a chocolate-based shake)

Dreamsicle: Omit milk and substitute sugar-free Tang

Raspberry Cream: Omit milk and add Raspberry CL

Apple Pie: Reduce milk to 1/2 cup + add 1/3 c. s-f applesauce + 1 t. cinnamon, + 1/2 c. s-f apple pie yogurt

Key Lime: Reduce milk to 1/2 c. + add a carton of key lime yogurt

Chocolate: Add 1 T. cocoa

Banana Pudding: Add 1/2 banana + 3 s-f vanilla wafers crushed

Midori: Use water and add frozen melon balls

Cranberry-Orange: Use 2/3 cup low-cal cranberry cocktail + a carton of vanilla sf yogurt + 1 orange (peeled) + 1/2 banana + ice + protein powder (deviates from Basic Shake so much that I just did this recipe without the omit this and that)

To boost any of the shakes, you can add 1/3 to 1/2 a banana (taste will be slightly affected). You can also use Carb Countdown Milk Beverage instead of skim milk. I do this when I'm really hungry and want a big shake. I can double the amount of liquid for the same calories!

Don’t forget to add peanut butter anytime for a completely different shake!

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Taco Soup

1 lbs  ground lean beef
1 onion chopped,
1 can stewed tomatoes, undrained
1 can rotel, undrained
1 can kidney beans drained
1 can pinto beans, drained
1 can balck beans, drained
1 can corn , undrained
1 large jar medium salsa ( i use the 24 oz chunky jar)
1 package of taco seasoning mix

brown ground chuck or sirlon and onions, drain grease...
Combine iwth all other ingredients and cook until hot....
I put my in the crock pot and don't worry about it any more...

May be served with baked tositoes, non-fat sour cream, and a low fat shredded cheese...
my family loves this....
hope you enjoy it...  oh this does make a lot.... so freezing should be good...
Laura

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Wendy's Chili

1 pound ground chuck
1 15-ounce can of diced tomatoes (liquid included)
1 15-ounce can of red kidney beans (liquid drained)
1 15-ounce can of pinto beans (liquid drained)
1 8-ounce can Hunt's tomato sauce
1/2 medium white onion, diced
1 4-ounce can diced green chilies (with liquid)
2 Tablespoons chopped celery
2 Tablespoons chili powder
1/2 Tablespoon ground cumin
1 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon garlic powder
1 cup water
Brown the ground chuck over medium heat, breaking into small pieces with the spatula. Add a dash of salt and pepper while cooking.
Empty the cooked meat into a spaghetti strainer, and rinse well under very hot water. This removes the bulk of the fat.
Transfer the beef into a dutch oven, and add the remaining ingredients. Stir together to combine thoroughly.
Over medium heat, bring to a simmer. Reduce the burner to low, and continue simmering 50-60 minutes, stirring occasionally.

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THANKSGIVING WLS FRIENDLY RECIPES

 Pumpkin Protein Shake

Ingredients

Directions

PUMPKIN PIE

Ingredients

Directions

Ingredients

Directions