Chicken Waffles!

Chicken Waffles!

OK, I can't file these under "healthy" - that's for sure!  But they get a 10 in the YUMMY department!!

Ingredients:
Fried Chicken Tenderloins (I bought Tyson's precooked)
Italian Parsley (1 Tbsp. coarsely chopped)
Frozen Waffles (package of 10)
Slices of Cheddar Cheese
1 cup chicken gravy
2 Tbsp hot sauce (optional)

1.  Toast waffles.
2.  Heat chicken tenders, and chop in 1/2 inch cubes.
3.  Spread waffles out on cookie sheet.
4.  Place slices of cheese on top of each waffles, then sprinkle chicken cubes on top of the cheese.
5.  Spoon 2 Tbsp gravy on top of chicken.
6.  Broil 1-2 min until cheese melts.
6.  Sprinkle with parsely and 1/2 tsp. hot sauce, if desired.

Seafood Ramekins (a.k.a. The Way to a Man's Heart)

The Way to a Man's Heart

Rated: Submitted By: Carolyn Photo By: KAITCH Prep Time: 20 Minutes Cook Time: 40 Minutes Ready In: 1 Hour Servings: 8

"Layers of luscious seafood in individual ramekins make this dish perfect for elegant gatherings. Start with white fish baked in wine, sprinkle crabmeat over the fish, add a creamy layer of mushroom sauce, top with cheese and bake until bubbly."

Ingredients:

1 pound halibut 1/2 cup white wine 1/8 teaspoon ground white pepper 2 tablespoons butter 1/2 cup chopped button mushrooms 1/4 cup minced onion 1/4 cup minced red bell pepper

2 tablespoons butter 2 tablespoons all-purpose flour 1 cup evaporated milk 1/4 teaspoon salt 1/8 teaspoon ground white pepper 1/2 pound crabmeat, flaked 1/4 cup shredded Monterey Jack cheese

Directions:

1.	Preheat oven to 350 degrees F (175 degrees C). Butter 8 small ovenproof ramekins.
2.	Cut fish into 8 pieces, and arrange in a shallow 9x13 inch baking dish. Pour wine over fish, and sprinkle with 1/8 teaspoon ground white pepper.
3.	Bake in preheated oven for 20 minutes, or until fish flakes easily; keep oven on for final step.
4.	Melt 2 tablespoons butter in a large saucepan over medium heat. Saute mushrooms, onion and red bell pepper until tender; remove from heat and set aside.
5.	Melt remaining 2 tablespoons butter in the saucepan over low heat. Mix in flour, and cook for 1 minute, stirring constantly until smooth. Gradually add milk and increase heat to medium; stir constantly until mixture is thick and bubbly.
6.	Stir in mushroom mixture, salt and remaining 1/8 teaspoon ground white pepper to saucepan, stirring until well combined. Remove sauce from heat and set aside.
7.	Remove fish from wine carefully with a slotted spoon, and place 1 piece into each ramekin. Sprinkle crabmeat evenly on tops, followed by 2 tablespoons sauce and 1 1/2 teaspoons cheese in each dish.
8.	Bake in preheated oven for 5 minutes or until cheese is hot and bubbly; serve immediately.

ALL RIGHTS RESERVED © 2010 Allrecipes.com

Printed from Allrecipes.com 3/11/2010

Cheesy Broccoli Breakfast Casserole, Phase 1

Cheesy Broccoli Breakfast Casserole

Ingredients:
12 egg whites
1 T fat free milk or half and half
1 tsp.Spike Seasoning
fresh ground black pepper to taste
3 cups broccoli flowerets
3/4 cup fat free cheese
Optional: serve with low fat sour cream.

Blanch broccoli in salted boiling water, then drain.
Layer broccoli on bottom of 12x12 pan, which is coated in Olive Oil.
Cover well with cheese.
Mix eggs, milk, salt, pepper, and pour over broccoli and cheese.
Cook at 350, and watch for the top of the casserole to turn light brown and bubbled, then remove from the oven.

Peanut Butter Chocolate Shake, Phase 1

Peanut Butter Chocolate Shake

Ingredients:
Lowfat Soymilk (I use Silk), 1/2 cup
1 cup ice
Plain Peanut Butter (No sugar or honey! I grind my own at Fresh Market)
Fat Free, Sugar Free Chocolate Syrup, 2 Tbsp (I use Walden Farms)
Fat Free Vanilla Yogurt, 1/2 cup

Directions:
Mix all together in blender. Pulse until all ice is crushed. Enjoy!

Egg Muffin Cups To Go, Phase 1

Egg Muffin Cups To Go

These are a staple for me on the South Beach Diet! Each Sunday, I bake 12 of them (a full muffin pan), and divede them up (2 per baggie) and freeze them.
In the morning (especially when we're on the go), I pop one baggie in the microwave for 1 minute. They are easy to eat in the car, if necessary!

Ingredients:
Frozen Spinach 1/2 cup, thawed
Chopped Onion 1/2 cup
Chopped Red or Green Pepper 1/2 cup
Fat Free Cheddar Cheese 1/2 cup (I like Kraft)
Egg Whites Liquid

Directions:
Heat oven to 350. Grease 12 muffin cups. Combine first 4 ingredients into a small bowl and mix well. Divide evenly into greased muffin cups. Fill each cup to 3/4 full with Egg Whites. Cook at 350 for 20-30 minutes, or until a toothpick comes out clean.

Can be frozen and reheated!
2 muffins are a serving.

Wake-Me-Up Coffee Shake, South Beach Diet - Phase 1

Wake-Me-Up Coffee Shake, South Beach Diet - Phase 1
Ingredients:
1/2 cup low fat, no sugar vanilla or plain yogurt
1/2 cup low calorie, no sugar vanilla soymilk
1 teaspoon or tablespoon instant coffee (to your taste- can be decaf or regular)
1 tablespoon sugar free, fat free, calorie free chocolate syrup
1 cup ice

Blend.
Enjoy!

South Beach Diet PB & Choco Shake - Phase 1

South Beach Diet PB & Choco Shake - Phase 1

Ingredients:
All natural, no sugar or honey added Peanut Butter
Sugar free, fat free fudgesicles
1/2 cup fat free, low calorie plain or vanilla yogurt
1/2 cup low fat soymilk
1 cup ice cubes

Blend
Enjoy!

Protein Powder Cookies

Protein Powder Cookies

I have tried a few different diets, and for everyday eating, I use some of these recipes. They are convenient (God knows that important to me!), and easy! These are little 3-4 bite cookies that freeze well, and are great for on-the-go! These are perfect on the Body For Life Plan.

Ingredients:
1 serving
1/3 cup oatmeal (uncooked)
1/4 tsp. cinnamon
1/4 tsp. baking powder
1 scoop protein powder (any flavor)
2 packets sugar substitute
2 tbsp. skim milk

Directions:
Preheat oven 300. mix. spoon onto greased cookie sheet. Cook 7-10 mins. makes one meal.

Christmas Breakfast Casserole

Christmas Breakfast Casserole

INGREDIENTS:

1 pound ground pork sausage
1 teaspoon mustard powder
1/2 teaspoon salt
4 eggs, beaten
2 cups milk
6 slices white bread, toasted
and cut into cubes
8 ounces mild Cheddar
cheese, shredded

DIRECTIONS:

1.Crumble sausage into a medium skillet. Cook over medium heat until evenly brown; drain.
2.In a medium bowl, mix together mustard powder, salt, eggs and milk. Add the sausage, bread cubes, and cheese, and stir to coat evenly. Pour into a greased 9x13 inch baking dish. Cover, and chill in the refrigerator for 8 hours, or overnight.
3.Preheat oven to 350 degrees F (175 degrees C).
4.Cover, and bake 45 to 60 minutes. Uncover, and reduce temperature to 325 degrees F (165 degrees C). Bake for an additional 30 minutes, or until set.

Drunk Deer and Chicken Chili!

Drunk Deer and Chicken Chili!

INGREDIENTS:

1/4 cup butter
1 pound ground venison
1 pound cubed beef stew meat- optional (I use shredded)
1 pound shredded pork stew meat (I use shredded)
1 large onion, chopped
3 tablespoons chili powder
1/2 teaspoon cayenne pepper
1 1/2 teaspoons ground cumin
2 (14 ounce) cans stewed tomatoes, with juice
1 (15 ounce) can tomato sauce
6 cloves garlic, minced
4 cubes beef bouillon, crumbled
1/4 cup Kentucky bourbon
2 (12 fluid ounce) cans pilsner-style beer
2 cups water

DIRECTIONS:

Melt the butter in a large pot over medium heat. Cook the venison, beef, and pork in the melted butter until completely browned. Add the onion; cook until tender. Season with chili powder, cayenne pepper, and cumin.
Stir in the stewed tomatoes, tomato sauce, garlic and beef bouillon. Pour the bourbon, beer, and water into the mixture and stir. Bring the chili to a boil; cover and reduce heat to medium-low; simmer about 1 hour, stirring frequently.

Anna's Chicken Marsala

Anna's Chicken Marsala

Prep Time: 10 Minutes
Cook Time: 20 Minutes
Ready In: 30 Minutes
Servings: 5

Ingredients:

Marsala Sauce:

1/4 cup Marsala Cooking Wine

5 tablespoons fresh lemon juice
5 tablespoons heavy cream
1 cup butter, chilled
salt and pepper to taste

Chicken and Pasta:
1/2 pound dry ziti
4 skinless, boneless chicken breast halves -
cut into 1/2 inch strips
2 tablespoons olive oil
2 tablespoons butter
1/4 cup all-purpose flour
salt and pepper to taste
4 ounces bacon
6 ounces mushrooms, sliced (optional)
6 ounces artichoke hearts, drained and
halved
chopped fresh parsley for garnish

Directions:

1. To make the sauce, pour the wine and lemon juice into a saucepan over medium heat. Cook at a low boil until the liquid is reduced by 1/3. Stir in cream, and simmer until it thickens. Gradually add the butter 1 tablespoon at a time to the sauce, stirring until completely incorporated. Season with salt and pepper. Remove from heat, and keep warm.
2. Bring a large pot of lightly salted water to boil. Add pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside.
3. To make the chicken, heat oil and 2 tablespoons butter in a large skillet over medium heat. In a bowl, stir together flour, salt, and pepper. Lightly coat chicken with flour mixture. Without crowding, carefully place chicken in hot oil. (If necessary, cook in batches.) Fry until cooked through and golden brown on both sides. Remove the chicken to paper towels. Stir the bacon, mushrooms, artichokes, and capers into the oil; cook until the mushrooms are soft.
4. Cut the chicken breasts into bite-size strips, and return them to the skillet. Stir half of the lemon butter sauce into the chicken mixture.
5. To serve, place pasta in a large bowl. Stir the chicken mixture into the pasta. Taste, and adjust seasonings. Stir in additional marsala sauce as desired. Toss well, and garnish with parsley.

****NOTE: Often, I do not bread the chicken. I like to cook the chicken in 1 tsp of etra virgin olive oil to cut some of the calories out. You can also use whole wheat pasta!****