Layered Chili Chese Dip

2 packages of cream cheese ( I would use reduced fat)
1 pack of shredded cheese
1 can of turkey chili (i use w/o beans)

on the bottom of a glass pan spread cream cheese, then layer the chili, top with the shredded cheese. Place in oven at 350 for 20-30 min or until hot, bubbly and cheese melted. You can also top with green onions and black olives.

Now what to dip it with...I would try either soy chips or another low carb favorite that you may have (pork rinds ect)

I don't have the stats on it but I always use low fat cheese, cream cheese and turkey chili.

Enjoy!

Susan

Cabbage Casserole

Nutritional Info

• Fat: 9.2g
• Carbohydrates: 8.2g
• Calories: 168.0
• Protein: 13.6g

 

Ingredients

4 cups shredded cabbage
1 cup grated carrot
1/2 cup chopped green onions
1/2 cup liquid egg substitute
1 cup skim milk
6 tbsp shredded Swiss cheese
1/2 tsp seasoned salt
2 tbsp minced fresh parsley
2 tbsp shredded Parmesan cheese

 

Directions

Using nonstick cooking spray, saute' the cabbage, carrot and onions until crisp-tender.
Transfer to a greased shallow 2-qt baking dish (a glass 8" x12" works well).
In a bowl, combine the egg, milk, Swiss cheese and seasoned salt.
Pour over the vegetables.
Sprinkle with the parsley and Parmesan cheese.
Bake, uncovered, at 350 degrees for 30-35 minutes or until a knife inserted near the center comes out clean.


Number of Servings: 6

 

Healthy Moussaka

Nutritional Info

• Fat: 4.8g
• Carbohydrates: 20.4g
• Calories: 171.9
• Protein: 11.3g

Ingredients

1 fresh eggplant
8 oz ground turkey
3 cups tomato sauce
1 cup raw onion, chopped
2 cloves garlic
1 glass (3.5 fl oz) red wine
1/2 cup white flour
1 cup nonfat milk
2 tbsp parmesan cheese
1/2 cup feta cheese, crumbled

Directions

Slice eggplant very thinly.
Brown ground turkey with onion and garlic.
When brown, add tomato sauce and red wine. Let simmer for 15 minutes.
Layer eggplant then meat mixture in 13 x 9 pan, ending with meat mixture.
Add milk to clean saucepan and slowly stir in flour a little at a time until sauce thickens. Add feta and parmesan cheese.
Pour white sauce over the casserole.
Bake at 350 degrees until top starts to turn golden brown.


Number of Servings: 8

Bavarian Beef

Nutritional Info

• Fat: 11.9g
• Carbohydrates: 12.7g
• Calories: 304.0
• Protein: 35.8g

Ingredients

• 1-1/4 lb. lean beef stew meat (trimmed of fat), cut in 1-inch pieces
  
   
• 1 tablespoon olive oil
  
   
• 1 large onion, thinly sliced
  
   
• 1-1/2 cup water
  
   
• 3/4 teaspoon caraway seeds
  
   
• 1/2 teaspoon salt
  
   
• 1/8 teaspoon black pepper
  
   
• 1 bay leaf
  
   
• 1/4 cup white vinegar
  
   
• 1 tablespoon sugar
  
   
• 1/2 small head red cabbage, cut into 4 wedges
  
   
• 1/4 cup crushed gingersnaps
  
   

Directions

1. Brown meat in oil in a heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover and simmer 1-1/4 hours.



2. Add vinegar and sugar; stir. Place cabbage on top of meat. Cover and simmer 45 minutes more.



3. Arrange meat and cabbage on a platter and keep warm. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables.



Yield: 5 servings--Serving Size: 5 oz

Italian Country Chicken Soup

Nutritional Info

• Fat: 1.0g
• Carbohydrates: 18.8g
• Calories: 160.6
• Protein: 21.6g

Ingredients

3 quarts of water
1 lb boneless, skinless chicken breast-chopped in 1" cubes
2 cups sliced zucchini
2 med. celery stalks, quartered lengthwise and chopped
1 med. head of cauliflower, cleaned, florets only, without stalks
1 package frozen peas
1 package frozen sliced artichoke hearts
1 tbsp dried basil
1/2 tbsp onion powder
1/2 tbsp garlic powder

Directions

In a 5-6 quart pot, put in the water, chicken, celery, basil, onion powder, and garlic powder.
Bring to a boil and simmer covered for about 30 or 45 minutes.
Add the cauliflower and zucchini.
Continue to simmer uncovered for another 15 minutes.
Add frozen peas and artichoke hearts.
Simmer for uncovered another 15 minutes.
Serve. Should make about 6 to 8 two-cup servings.


Number of Servings: 6

Zucchini Lasagna

Nutritional Info

• Fat: 9.7g
• Carbohydrates: 40.1g
• Calories: 257.8
• Protein: 16.4g

Ingredients

1/2 lb lasagna noodles, cooked in unsalted water
3/4 c part-skim mozzarella cheese, grated
1 1/2 c fat free cottage cheese
1/4 c Parmesan cheese, grated
3c raw zucchini, sliced
2 1/2 c no salt added tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 c onion, chopped
1 clove garlic
1/8 tsp black pepper

Directions

1. Preheat oven to 350 °F. Lightly spray 9- by 13-inch baking dish with
vegetable oil spray.

2. In small bowl, combine 1/8 cup mozzarella and 1 tablespoon
Parmesan cheese. Set aside.

3. In medium bowl, combine remaining mozzarella and Parmesan
cheese with all of the cottage cheese. Mix well and set aside.

4. Combine tomato sauce with remaining ingredients. Spread thin
layer of tomato sauce in bottom of baking dish. Add a third of
noodles in single layer. Spread half of cottage cheese mixture on
top. Add layer of zucchini.

5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce,
and reserved cheese mixture. Cover with aluminum foil.

6. Bake for 30–40 minutes. Cool for 10–15 minutes.

Makes 6 servings.

gilda'z chili

Nutritional Info

• Fat: 8.3g
• Carbohydrates: 15.3g
• Calories: 224.2
• Protein: 16.0g

Ingredients

1 can 15.5 oz norhern beans
1 can 15.5 oz kidny beans
1 can 14.5oz diced tomatoes and chilies
1 can 14.5oz stewed tomatos
1 can 6 oz tomato paste
1/2 C roasted red pepper
3C beef broth
16 oz lean gound beef
2 Tbs chili powder
1 Tbs cumin
1ts garlic powder

Directions

brown ground beef whit onion for 5 min. add the roasted peppers and the garlic,chili & cumin powder and mix well.then add the tomato paste and the broth mix well and add the rest of the ingredients.
makes 10 servings

Number of Servings: 10

(WLS) low fat creamed spinach

Nutritional Info

• Fat: 0.1g
• Carbohydrates: 3.4g
• Calories: 51.1
• Protein: 5.1g

Ingredients

1 C fat free milk
3/4 C low fat cheese
3 Tbs greek yogurt
1 package (10 oz) Spinach, frozen,

Directions

thawthe frozen spinach and squeeze out excesse water, and set aside.
in a medium pan ,warm the milk.
add cheese and stir well until melted, add yogurt.
stir spinach.
add salt and pepper to taste
serving size 1/4 C

Number of Servings: 8

mini crustless chiken spinach asiago quiche WLS

Nutritional Info

• Fat: 1.4g
• Carbohydrates: 0.9g
• Calories: 34.0
• Protein: 4.1g

Ingredients

*Egg Whites, Eggbeaters,1 1/4 c
asiago1/2 c
Ricotta Cheese, part skim milk, 11/4c
Spinach, frozen, 1/2 package (10 oz) yields
premium chunk chicken brest, 13 oz

Directions

mix all ingredients verry well,spoon a
tbs in a 24 count mini muffin tin and bake for 20 min.makes 35 mini quihes
# serving :35

Number of Servings: 35

wls /vegetarian baked omelet

Nutritional Info

• Fat: 6.5g
• Carbohydrates: 10.4g
• Calories: 180.8
• Protein: 20.0g

Ingredients

smart sausage, 2 serving
Green Peppers (bell peppers), 0.5 cup, chopped
Egg white, 3 serving
Tomato, grape (3oz = appro 12 tomatoes), 3 oz
Mushrooms, fresh, 0.5 cup, pieces or slices
Onions, raw, 0.5 cup, chopped
Egg, fresh, 2 large
Cottage Cheese, 1% Milkfat, 1 cup (not packed)

Directions

sauté the onion, pepper, mushroom for 5 min add chopped smart sausage and brown ,add tomato’s,
beat the eggs and cheese and mix it whit the sausage mixture
purr in a 8*8'' oven pan and Cooke for 20 to 25 min
maks 4 servings of 181 cal and 21 pro

Number of Servings: 4 or 8

Protein Pancakes (non dairy)

Nutritional Info

• Fat: 0.8g
• Carbohydrates: 7.8g
• Calories: 75.8
• Protein: 8.4g

Ingredients

1/2 C Quaker Oats (dry weight)
1/2 cup ho****er (to cook oats)
1 scoop low carb protein powder (isolate)
1/4 C egg whites
1/4 tsp. ground cinnamon (to taste)
optional: almond extract

optional toppings: Almond butter, blueberries.

Directions

Mix oats with ho****er. Sitr and let stand for a couple minutes till fluffy. Mix protein powder with the eggs and then mix this with the oats. Stir in the cinnamon and almond extract and fry on a hot gridle sprayed with PAM cooking spray.

Makes 4 pancakes.

Low Carb Tuna Patties

Nutritional Info

• Fat: 3.4g
• Carbohydrates: 5.6g
• Calories: 128.8
• Protein: 17.0g

Ingredients

1 large can tuna in water
1/4 cup Italian breadcrumbs
2 tbsp grated parmesan & romano cheese
1 egg
1 tbsp light sour cream
1 tbsp full fat sour cream***

***I made these last week and used low fat sour cream which made my patties kind of dry. Today, I added another TBSP of full fat sour cream (in addition to the TBSP of low fat) and they were much more moist than last time. A little extra sour cream divided by 4 ways isn't going to hurt. Next time, I will more than likely use 2 TBSP of full fat instead of the 1 TBSP of low fat.

I've also substituted the sour cream with ricotta and greek yogurt. if the mix is too moist for your liking, add breadcrumbs. if it's too dry, add more sour cream or a substitute. I've also added diced bell peppers and onions as well. This is a great recipe to build upon.

Directions

Mix everything together and divide mixture by 4. Make into patties and place into a hot skillet with a tiny bit of oil. Coo****il browned on both sides.

Makes 4 medium sized patties.

Number of Servings: 4




 this one is one of my faverit

Tuna Muffins (WLS friendly)

Nutritional Info

• Fat: 1.7g
• Carbohydrates: 2.7g
• Calories: 66.7
• Protein: 10.4g

Ingredients

6 oz can White Albacore Tuna in water, drained
1/2 cup shredded Vidalia Onion
3 large eggs
2 cups Non Fat Cottage Cheese
salt
pepper

Directions

Makes 12 muffins

Preheat oven to 350 degrees. Spray non fat cooking spray on muffin tins.

Drain Tuna, and break apart in large mixing bowl. Add shredded onion, cottage cheese, eggs, salt and pepper to taste. Mix well.

Divide batter evenly into 12 muffin tins, cook for 30 minutes. Cool and remove from tins.

Delicious warm or cold!

Number of Servings: 12

Parmesan Tilapia Fish

Nutritional Info

• Fat: 5.5g
• Carbohydrates: 3.2g
• Calories: 148.8
• Protein: 23.2g

Ingredients

1/4 cup Parmesan Cheese
2 Tbsp Promise Fat Free Margarine
1 Tbsp Hellmann's Reduced Fat Mayo
11/2 Tsp Hellmann's Reduced Fat Mayo
1 Tbsp Lemon Juice
1/8 Tsp Dried Basil
1/8 Tsp Black Pepper
1/8 Tsp Onion Powder
1/8 Tsp Celery Salt
1 Pound Tilapia Fish

Directions

Preheat Broiler. Grease broiling pan or line pan with aluminum foil. In a small bowl mix parmesan cheese, promise margarine mayonnaise and lemon juice. Season with basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets and cover them with the parmesan cheese mixture on the top side. Broil for 3 more minutes or until cheese melts and the fish flakes easily with a fork. Be careful not to over cook the fish. Makes 4 servings.

Number of Servings: 4

AWESOME!!!!!! Thanks for sharing Gilda!

I've heard many complaints about vegetable dishes lately, so I thought I'd share my all-time favorite veggie recipe which I've tweaked to make "light" for my purposes.

PAPOUTSAKIA (little shoes)

(makes 4-6 servings)

4 eggplants (large round ones)
- or - 6 aubergines (small long ones)

2 large onions, diced

2 garlic cloves, chopped finely

2 large tomatoes diced, or 1 can diced tomatoes

1/4 cup chopped parsley

salt, pepper, a little sugar or substitute.

EVOO (keep it minimal)

grated parmesan (optional)

bread crumbs (optional)

Eggplants have a nasty habit. They tend to absorb olive oil like sponges, which is why I had to do some serious tweaking on this recipe. I've found that if you BAKE eggplants with just a light brushing of olive oil on top instead of browing or frying (as this recipe calls for), you can still have all the taste without the calories and if anything, it's a much lighter and more tasty dish. So here goes.

1. Cut eggplants lengthwise in half so that you have 2 little "boats" or "shoes" for each eggplant.

2. Set the eggplant halves on a lightly oiled baking dish (you can use spray). Brush the top of each half lightly with olive oil. Salt and pepper them.

3. Bake in a pre-warmed oven of about 375 F for about 20 minutes, or until the "meat" of the eggplant is soft, cooked and can easily be cut with the fork.

4. Remove eggplants from oven.

5. In a non-stick pan, heat 1 tbsp olive oil and add onions and garlic. Sautee until soft and transparent. Add chopped tomatoes and sautee a bit more, but don't overcook. You want the tomatoes to be lively not turn into a sauce.

6. Add salt, pepper, sugar or substitute and parsley to mix.

7. Press down on the eggplant meat until you have deep dents in each "shoe" . Remove some of the excess if necessary. Leave in as much eggplant "meat" as possible.

8. Fill the "dents" with the onion- tomato mix.

9. Top with grated parmesan and breadcrumbs. (optional)

10. Return to oven for another 15-20 minutes or until cheese is golden.

Enjoy!

NOTES: This is good served warm but it's even better served cold the next day.
If you have eggplant "meat" left over, try making a salad by adding onions, tomatos, olive oil and vinegar. YUM!
The original recipe calls for ground beef in the filling. If you want to use ground beef, brown it with the onions before you add the tomatoes.
Some people like to add a bit of cinnamon in the sauce. I find that it makes it a bit heavy. If I want a zing, I prefer a little cayenne or a few drops of tobasco.
In general, I find the combo of eggplants, onions and tomatoes an amazing threesome and I highly recommend experimenting with them! Just remember NEVER to attempt browning or frying the eggplant if you want a light, healthy dish!