Slow Cooked Bone-In White Chicken Chili

This dish literally cooks itself while you are at work or play. Ingredients: 1pound skinless chicken thighs 1 pound dry Great Northern White Beans, rinsed (about 2 ½ cups) 6 cups low fat, low sodium chicken broth 2 Tbsp low sodium tomato paste 1 medium green bell perpper, cored and deiced (about ¾ cups) 1 […]

Strawberries & Crumbled Reduced-Fat Feta Cheese

Ingredients 10 strawberries ¼ cup reduced fat feta cheese Nutrition: 123 calories, 4.5 g fat, 431mg sodium, 14.5g carbs (8.5 g sugar), 3.5 g fiber, 7.5 g protein Adapted from: Greek Yogurt with Crystal Light (Sugar Free Drink Mix) Ingredients 6 oz fat free Greek yogurt ½ Crystal Light On-The-Go packet Nutrition: 105 calories, […]

Pumpkin Pie Oatmeal

Ingredients ¼ cup skim milk 6 tbswater ¼ cup quick-cooking oats ½ tsp ground cinnamon ½ tsp ground nutmeg 4 tbs canned pumpkin 4 tbs sliced almonds 1 tbs sugar free maple syrup 4 tbs vanilla greek yogurt Directions In a medium saucepan over medium heat, bring skim milk and water to a gentle boil, […]

Chicken Stock

Ingredients ‐10 chicken leg quarters, raw ‐4 gallons water ‐4 lb onions, chopped ‐2 lb celery, stalk, chopped ‐2 lb carrots, chopped ‐2 sprigs Thyme, fresh ‐3 Bay leaves, dried, whole ‐1 tsp peppercorns, black Directions ‐Place in stockpot and bring to a boil. Reduce heat and simmer for several hours. Strain liquid and use […]

Quinoa Pilaf

Ingredients ‐1 TB olive oil ‐1 cup quinoa ‐1/2 cup green onions, chopped ‐1/4 cup carrots, diced ‐2 cups chicken stock ‐1/4 cup celery, stalk, chopped ‐1/2 tsp salt ‐1/2 tsp ground black pepper Directions ‐Heat olive oil in pan, add aromatic vegetables and sweat for 2 minutes. ‐Add quinoa and allow to toast slightly. […]

Marinated Green Beans

Ingredients ‐ ½ lb green beans, trimmed ‐2 cups seeded and chopped fresh tomato ‐5 cloves garlic, peeled and cut in half horizontally ‐1 TB fresh basil ‐¼ cup water ‐2 Teaspoons olive oil ‐1 TB balsamic vinegar ‐Salt and pepper to taste Directions ‐In small pan place water, tomato , basil and green beans. […]

Spiced Pumpkin Custard

Ingredients ‐Canola oil cooking spray ‐3/4 cup Splenda ‐1/2 tsp table salt ‐1 tsp cinnamon, ground ‐1/4 tsp cloves, ground ‐1/2 tsp ginger, ground ‐3 large eggs ‐1‐15oz can 100% pure pumpkin (not pie filling) 1‐12oz can evaporated low fat milk (no sweetened condensed milk) Directions ‐Preheat oven to 325°F. ‐Lightly spray 8‐1/2 cup ramekins […]

Turkey Francese

Ingredients ‐1/2 cup parmesan cheese, grated ‐1/4 cup fresh parsley, chopped ‐1/4 cup skim milk ‐1 cup liquid egg substitute (egg whites) ‐1 lb. Skinless turkey breast, cut into cutlets ‐1/2 cup Chablis (or chardonnay) wine ‐1/2 cup chicken stock Directions ‐Mix parmesan cheese and parsley ‐Mix eggs and milk together. Dip cutlets into milk […]

Valentines Menu

Weight Loss Surgery Patient Friendly Tomato and Mozzarella Salad Baked Stuffed Pork Tenderloin Ranch Style Vegetables Herb and Cheese Mashed Cauliflower Chocolate ENTICE Cream Tomato & Mozzarella Salad Ingredients 2 oz reduced fat mozzarella cheese, cut into very thin slices 2 medium tomatoes, cut into ¼” slices 1 TB red wine vinegar 1 teaspoon olive […]