Stage 3 Menu/Recipes

I was increased to "Stage 3 Diet" today ...

Here's a few recipes:

Fish - to accompany

Fat free lemon sauce: 
skim milk or fat-free chicken broth
salt and pepper to tatest
lemon juice or lemon extract to taste
thickened with cornstarch or flour and water

Fat free tartar sauce: 
1/4 c fat free mayo mixed w/ 2 tsp vinegar and 1 pkt splenda (to taste)


Salmon Cake:
Drained salmon (make sure it's DRY - squeeze all the water out)
egg
old bay seasoning
pepper
parsley

Mix above ingredients.  Make patties. Coat in flour and pan fry in cooking spray in non-stick pan. Otherwise, bake in a loaf pan.



Tuna ideas: 
Mix tuna and fat-free mayo or fat-free Italian Dressing, or others.
If tuna is strong-flavored, mix in chopped hard boiled egg (you can leave out the yolk if you like)

Noodle-less Tuna Casserole: 
Make a fat-free "cream" sauce -  1 c skim milk heated on medium in saucepan. Keep stirring with wire whisk. Add flour and water mixture of 1/4 c flour and 1/4 c water. Bring to a boil stirring constantly as it thickens. Add salt/pepper to taste and dash of garlic powder. Add 2 cans of drained tuna into cream sauce and top with low-fat shredded cheese. Bake to melt cheese.




Chicken: 
Bake chicken in V-8 juice or thinned tomato soup.




FatFree Cheeses: 
Quiche - using a non-stick pan, no crust and skim milk, eggbeater and cheeses. (For stronger cheese flavor, use some parmesan mixed into cheese sauce).

Noodle-less Lasagna:
Using either cottage cheese or ricotta cheese with egg or egg beaters, a mixture of low-fat cheeses and fold in tomato soup for flavor.




Eggs: 
Eggnog Shake: mix 1/4 c egg beaters into skim milk with a dash of nutmeg and a splash of vanilla extract. Insulated mugs should be used -- If you cannot refrigerate, drink shake in 20 minutes.