Notes:
Meat.  And Cheese.  Rolled up.

Servings: .08

Ingredients:
Salami, ham, turkey..any pliable meat, really
Cheese, preferably in stick form

Directions:
Lay meat slices out flat on top of one another. Place cheese stick on the top, on one end. Roll the meat gently around the stick of cheese until you've formed a log. Hold the meat roll in place while consuming ravenously. Enjoy!!

Notes:

Grilled eggplant layered with cheese and an easy, quick marinara, low carb and delicious. I made this today and loved it. I got the recipe from: http://www.epicurious.com/recipes/food/views/GRILLED-EGGPLANT-PARMIGIANA-238668

Servings: 4

Ingredients:
1/4 cup olive oil
2 garlic cloves, finely chopped
1/4 teaspoon dried hot red-pepper flakes
1 (15-ounce) can crushed tomatoes
1/2 teaspoon salt
1/4 cup coarsely chopped fresh basil
1/2 ounce finely grated Parmigiano-Reggiano (1/4 cup)
4 small Italian eggplants (1/2 pound each)
16 thin slices whole-milk mozzarella (from a 1-lb block; not fresh)

(I used a bag of reduced fat shredded mozzarella cheese, and also instead of fresh basil I used italian seasonings spices from a bottle with a grinder built in to it, i guess this is the lazy version lol but it worked out well!)

Directions:
Preparation

Heat 2 tablespoons oil in a 12-inch heavy skillet over moderate heat until hot but not smoking, then cook garlic and red-pepper flakes, stirring, 30 seconds. Add tomatoes and salt and cook, stirring, until thickened, about 6 minutes. Remove from heat and stir in basil (or italian seasonings) and parmesan.

Prepare a gas grill for direct-heat cooking over moderate heat.

Trim 1/4 inch off 2 opposite long sides of each eggplant. Cut each eggplant lengthwise (in same direction as trimmed sides so each slice has skin just around edge) into 4 slices. Brush slices with remaining 2 tablespoons oil.

Grill eggplant, covered, turning over once, until tender, about 6 minutes total. Transfer to a work surface.

Spread top of each slice with about 1 tablespoon tomato sauce and top with a slice of mozzarella, then restack each eggplant. Transfer stacks to a shallow baking pan and grill, covered, just until cheese is melted, about 4 minutes.

Cooks' note:
Eggplant (brushed with 1/4 cup oil) can be roasted on a foil-lined large baking sheet in middle of a 450°F oven, turning over once, 20 minutes. Top with sauce and cheese, then stack and bake 5 minutes more.

(I didn't have access to a grill so i made the oven version, which was excellent)

Notes:
spaghetti with meat sauce

Servings: 3-6

Ingredients:
spaghetti sauce
4 oz extra lean ground beef

12 oz thin spaghetti noodles
2 oz dry = 1 cup cooked

Directions:
heat spaghetti sauce ( 1 can ) ( 1 lb. 10 oz )
brown 4 oz. lean ground beef

boil spaghetti noodles

plate cooked spaghetti noodles
pour 1 cup of sauce on top

serving
1 cup of sauce
298 calories
2.3 g fat
10 g cholesterol
7.3 g protien
20 g carbohydrate

serving
1 cup cooked noodles
210 calories
41 g carbohydrates
7 grams protien

nutrition information
( noodles and sauce combined )
508 calories
2.3 grams of fat
61 grams of carbohydrate
10 grams cholesterol
14.3 grams of protien

Notes:
salisbury steak, mashed potatoes, and gravy in a pastry shell

Servings: 6

Ingredients:
12 ounces of lean extra lean ground beef

1 tbsp fresh parsley

½ cup of plain bread crumbs

¼ cup of skim milk

4tbsps minced onion

2 egg whites

fat free beef gravy

2 teaspoons Worcestershire sauce

2 tbsp sugar free catsup

8 large or baking potatoes

2 cups of skim milk

A pinch of salt

1 cup shortening

2 cups all purpose flour

1 pinch of salt

1 tbsp. vinegar

1/3 cup of milk

Directions:
Salisbury Steak Pot Pie

Prepare Salisbury Steak

Prepare some Salisbury steak, according to your favorite recipe, and cut it into ½ inch cubes or crumble it, which ever you prefer

If you don’t have a recipe for Salisbury steak, here’s one for ya’

Salisbury steaks

12ounces of lean extra lean ground beef

1 tbsp fresh parsley

½ cup of plain bread crumbs

¼ cup of skim milk

4tbsps minced onion

2 egg whites

Gravy

2 teaspoons Worcestershire sauce

2 tbsp sugar free catsup

1 jar of fat free beef gravy

——————————–

Preheat oven to 350 degrees

Grease a large casserole dish

In a large bowl, combine meat, bread crumbs, milk, onion, egg whites and parsley

Mix well

Spread meat out evenly into the bottom of baking dish

Bake until it is brown in the center

When it firms a bit, cut it or crumble it into ½ inch pieces

Number of servings: ( 6) 2 oz. servings

( 6) 2 oz. servings

Prepare mashed potatoes

Prepare mashed potatoes according to your favorite recipe and set aside

If you don’t have a recipe for mashed potatoes, here’s one for ya’!

6 large or baking potatoes

2 cups of skim milk

A pinch of salt

Peel and boil potatoes

Sprinkle with a pinch of salt

Mash potatoes and slowly stir in milk

Whip potatoes until smooth

( remove ( 2 ) 2 oz. and servings and set aside to serve with another meal so the calorie counts per pie will be correct )

# of servings: 8 ( you will have ( 2 ) ¾ cup servings of potatoes left )

8 ( you will have ( 2 ) ¾ cup servings of potatoes left )
Prepare gravy

8 ( you will have ( 2 ) ¾ cup servings of potatoes left )
In a small bowl mix 1 can fat free beef gravy, 2 tbsp, sugar free catsup, and 1 tbsp. Worcestershire sauce

Prepare pastry shell

1 cup shortening

2 cups all purpose flour

1 pinch of salt

1 tbsp. vinegar

1/3 cup of milk

Mix 1/3 cup of milk with vinegar and set aside

Place 2 cups of flour in a large bowl

Slowly add shortening to flour using a pastry cutter or a fork to cut shortening into flour

Create ( 6 ) 2 ounce balls to use as the bottom of the pastry shell

create ( 6 ) 1 ouce balls to use as the top of the pastry shell

( you can use a food scale to do this if you want )

(be careful not to over-work the dough, don't knead it over and over again)

Place each piece on a thin, flexible, floured cutting board and roll it out with a rolling pin , turning it occasionally, and rolling it out until it’s very thin

Place pastry dough into 6 5 inch greased aluminum foil pie pans, trimming off excess dough, allowing ½ inch to hang over sides

( because the dough will shrink when you bake it )

Place the dough filled pie pans into a 350 degree oven for about 5-10 minutes, checking often

The pastry will bubble, but don’t allow it to brown, just cook it until it’s a bit firm

Remove from oven and allow the pastry shells to cool

Fill pastry shells

Place 2 oz of Salisbury steak on the bottom of the pastry shell

Place a thin layer of gravy over meat

Place ¾ cup mashed potatoes on top of the meat loaf

Place a thin layer of gravy onto the mashed potatoes

Add pastry to the top of the pot pies

Roll out the 1 ounce balls until they are thin enough to cover the top of each pastry

poke 4-6 holes in the top of each pastry

Protect crust

Prepare some cut-out foil squares large enough to cover each individual pot pie

and cut the centers out

These foil squares are to be used when broiling the tops of the pies to keep the edges of the pastry from burning

Cover each pot pie with a solid piece of foil and heat about 10 minutes

Remove solid foil covers and bake about 10 more minutes

Broil the tops of the pies, using the cut-out foil squares with the out to protect the edges of the pies from over-browning

Broil, setting a timer for 1 minute and checking the pies each minute, re-setting the timer if necessary

When the tops are golden brown, remove the cut-out foil squares and plate each pot pie

Serve with a green vegetable or side salad

(and an extra dose of cholesterol medicine)

Nutrition Information:

(1 pastry shell) (top and bottom)

426 calories, 32 g fat, 29 g carbohydrate , 4 g protein

# of Servings:

Makes 6 pies

Nutrition information for 1 pie :

723 calories

36 grams of fat

26 mg cholesterol

23.5 grams protein

77 grams carbohydrate

Pastry shell

( 1 shell, top and bottom )426 calories, 32 g fat, 29 g carbohydrate , 4 g protein

Salisbury steak and gravy

(per 2 oz serving)Calories 135, fat 3 g, cholesterol 26 mg, sodium 612 mg, carbohydrate 17 g, protein , 12.5 grams protien

Mashed Potatoes

(per ¾ cup serving)150 calories, 1 g. fat, 330 mg sodium, 31 carb, 2 g fiber, 5 g protien

copyright M. Johnson 2003

Notes:
2 skinless chicken breast baked in oven with low sodium Progresso spaghetti sauce & shredded low fat mozzerella cheese.

Servings: 2

Ingredients:
2 medium sized skinless chicken breast. 1-16 oz jar of Progresso's low sodium Itailian blend spaghetti sauce. 1 cup of finely shredded low fat mozzerella cheese. Ground Black pepper & lemon pepper seasoning.

Directions:
Pre-heat your oven to 350. Mean time-Wash your chicken under cold water. Make sure that you peel off all the skin & excess fat from the chicken. Set in clear baking pan(medium size). get 1 tsp. ground black pepper. 1 tblsp lemonpepper seasoning & rub it onto the top of chicken breast. Then place your pan with chicken breast into the oven, let it cook for 45 minutes. Then with pot holder pull the oven rack with the pan on it & slowly pour the Progresso's Low Sodium Itailian blend sauce over the tops of your chicken.Put back into oven for 20 minutes. Then slowly pull the rack with your pan on it out from oven & sprinkle 1 cup of low fat shredded mozzerella cheese on top of the chicken & sauce. Put back into oven & let cheese melt for 15 minutes!!! Be very care when pulling your pan of Chicken Parmesan from the oven so as not to splash any of the sauce on you. Let stand for 15 minutes. Serve with your favorite side dishes!!!

Notes:
This is a really good tofu dish that I created. Just keep in mind, these fritters seem small but they are very filling! I was content after 1 or 2.

A package of tofu contains much more than what you will need to this unless you have a really big family. I suggest only using half of the block of tofu and saving the rest for something else.

Servings: 5

Ingredients:
1/2 package firm tofu
2 cups sliced mushrooms
Olive oil
1 clover of fresh garlic
1/4 - 1/2 cup of flour (whole wheat preferably but use whatever you have)

Directions:
Drain the water out of the tofu box and lay the tofu on some paper towels. Gently squeeze and drain all the water you can out of the tofu itself. This makes the tofu much easier to cook and deal with. You probably wont be able to get all the water out of it because it takes a lot of paper towels but just do your best. Mash the tofu with a spoon or utensil. Mix the mashed tofu with 1/4 - 1/2 a cup of flour in a mixing bowl. This serves to clump the tofu. Mix until everything clumps together and add whatever fresh seasoning you would like. I added some basil to mine but you can use any seasoning in the world that you like. Heat up a skillet to medium heat and put a generous amount of olive oil in the pan. Add some salt and diced garlic in the pan and let it simmer into the olive oil for a few seconds. Take a ball of tofu in your hand and squish it to a thin patty (the thinner you make it, the faster and more thorough it will cook). Put some patties onto the skillet and let "fry" on each side until it is golden brown on all sides (It takes about 5 - 8 minutes on each side). These can burn easily so monitor them closely. Once they are done, put each patty on some paper towels and lay another paper towel on top of them and press them to get the excess oil out. Then slap on a bun or some bread and add your favorite condiments.
Grab some of the washed mushrooms and throw them into your skillet and sautee them for a few seconds. (Remember that the longer you cook vegetables, the less nutrients they contain)
Throw some of the mushrooms on each burger and enjoy!!!!!

Notes:
baked cheesy cauliflower

Servings: 4

Ingredients:
1tsp butter, 4 garlic cloves, 1/2 onion, 4 cups cauliflower, cheese, bacon, 2 eggs

Directions:
saute in skillet butter onion and garlic, add cauliflower and cook med heat for a couple minutes, mix in cheese and eggs pour in baking dish top with bacon crumbled salt and pepper to taste

Notes:
A delicious(and pretty looking) dish. Serves 2 people…This dish has it all, meat, veggies and grain… with only 400 calories per serving… If your looking for less calories you may lighten up on the rice. Takes about 40 minutes to prepare.

Reminded me of chinese food, minus the fat. lol… Enjoy. Bon’ appetite!

Servings: 2

Ingredients:
2/3 cup white rice
1/2 cup chopped brocolli
1 cup pre-cooked baby shrimp
3 slices turkey bacon
1 yellow plantain
2 tbsp low calorie light BBQ sauce
1 tbsp minced garlic
Adobo and/or salt for seasoning

Directions:
Spray small sauce pan with cooking spray. Add rice and stir until it steams. Add 1 1/3 cup water, cover pan. Lower heat to low when boiling.
Chop skinned planatain horizontally into very thin pieces. Spray skillet significantly bringing to medium heat. Add planatains. After plantains turn dark yellow, spray them and turn over. Cook until golden brown. Keep hot.
In another small sauce pan, boil 1/2 cup of water. Add brocolli. Cook until softened. Season brocolli.
When Plantains are done, or in a seperate skillet, Spray pan. Bring heat to low.
In a bowl, combine garlic, shrimp and turkey(chopped into tiny peices).
Pour ingredients in skillet and cook on medium heat. When ingredients are dark brown(the way I like it), add BBQ sauce and continue to cook for 5-10 minutes.
When rice is done, pour into large bowl.
Chop up plantains into tiny peices, add to rice. Mix ingredients by chopping not stirring… Seperate into 2 dishes, you have got yourself a delicious entre!!!!

Notes:
Easy-to-make and healthy cod on a pallet of brown rice and veggies - can be altered to your taste !

Servings: 2-4

Ingredients:
2-4 frozen cod fillets
2 cups brown rice
1 squash - sliced
1 medium onion - any kind - sliced
1 zucchini - sliced
1 tbs fish sauce

Directions:
Cook rice as directed on box. Sautee onion first for a couple minutes before adding the rest of the veggies in a deep nonstick pan over medium heat - use Pam cooking spray if necessary before cooking veggies. You can add/replace different veggies of your choice. If you like more veggies then rice you can make adjustments as you see fit. Once veggies are cooked to your liking - reduce heat to medium-low and add brown rice to pan and lay frozen cod on top of rice/veggie pallet. Sprinkle fish sauce over cod/rice (it looks like soy sauce to me - but it's labeled fish sauce - it's also salty so 1 tbs is a suggestion - use for taste). Cover pan for 20 minutes - or until fish is cooked through and warm throughout. Serve immediately.

Notes:
4 Whole Sole (280g each), no skin, on the bone
2 Lemons
2 tbsp fresh dill, chopped
2 tbsp WL Extra Virgin Olive Oil
Salt & Pepper
WL non-stick spray

Servings: 4

Ingredients:
4 Whole Sole (280g each), no skin, on the bone
2 Lemons
2 tbsp fresh dill, chopped
2 tbsp WL Extra Virgin Olive Oil
Salt & Pepper
WL non-stick spray

Directions:
1. Squeeze lemons into a mixing bowl, add dil, olive oil and seasoning. Mix well, set aside.
2. Heat a large flat-bottomed grill pan, coat with non-stick spray.
3. Dip fish into lemon juice mixture, grill in pan, turning gently every 5 minutes.
4. The fish should only need to be turned once.
5. Serve.