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Beef Dishes  7

Beef Tenderloin with Mushrooms  7

Crock Pot Roast  7

Favorite Chili 7

Fire Escape Flank Steak  8

Grilled Steak With Mesclun and Fennel  8

Legal Lasagna   8

London Broil with Blue Cheese Sauce  9

Peppered London Broil  9

Fabulous Meatloaf  10

Beverages and Smoothies  11

Iced Coffee  11

Iced Mocha Latte  11

Root Beer Frosty  11

Breads and Carbs  12

Couscous (3 variations) 12

Muffins  12

Casseroles  13

Cabbage Casserole  13

Cabbage Rolls  13

Quick & Easy Casserole  13

Cheesecake   14

Basic Cheesecake  14

Easy No-Bake Cheese Cake  14

Crab Cheesecake  14

Spicy Party Cheesecake  14

Vidalia Cheesecake  15

Desserts and Treats  15

Dessert Salsa   15

Hersheyâ Kisses  15

Simple Vanilla Ice Cream   15

Ice Cream   16

Protein Dessert  16

Ricotta Cream Dessert  16

Egg Dishes  17

Cheese-Baked Eggs  17

Chile Relleno Omelet  17

Ranchero Eggs  17

Smoked Salmon Scramble  17

Scrambled Eggs  18

Quiche  18

Cajun Quiche  18

Crab/Onion/Bacon Crustless Quiche  18

Four-Cheese Quiche  19

Vidalia Onion Quiche. 19

Frittata  19

Fajita Frittata   19

Ham and Cheese Frittata   20

Italian Frittata with Spinach and Parmesan  20

Fish and Seafood   21

Crab Cakes  21

Grilled Swordfish  21

Grilled Swordfish with Cilantro Butter  21

Salmon Spread  22

Salmon Salad Platter  22

Salmon Salad  22

Fruit   23

Fruit Salad  23

Watermelon Treat  23

Mexican Dishes  24

Enchiladas  24

Mexican Fudge  25

Vegetable Bean Burritos  25

Miscellaneous  26

Fish Marinade  26

Tenderizing Sauce  26

Homemade Taco Seasoning Mix  26

Homemade Salt-Free Herb Mix  26

Homemade Onion Soup Mix  27

Hummus  27

Fried Mozzarella Sticks  27

Scallion Cream Cheese  27

Pasta   27

Spicy Penne, Beans and Greens  27

Zucchini Pasta   27

Pizza   29

Breakfast Pizza   29

Crustless Pizza   29

Deep Dish Pizza   29

Eggplant Pizza   29

Low Carb Layered Pizza   30

Hamburger Patty Pizza   30

Pizza Crust Recipe  30

A Quick Pizza   31

Pork and Veal Dishes  32

Baby Back Ribs  32

Bacon-Wrapped Stuffed Jalapeños  32

Cajun sausage  32

Pulled Pork  32

Juicy Pork Tenderloin  33

Marsala Pork Chops  33

Pork Tenderloins in Creamy Mustard Sauce  33

Pork Chops in White Wine Sauce  34

Rosemary Pork Tenderloin  34

Basil Lemon Grilled Veal Chops  34

Veal Imperial  35

Poultry   36

Bacon Wrapped Chicken (Or Pork) 36

Bahamian Grilled Chicken  36

Balsamic Chicken  36

Chicken a la Peachy  36

Chicken & Beef Kabobs  37

Chicken Cordon Bleu  37

Chicken Dish a la Cara   37

Chicken Divan  38

Chicken Gillespie  38

Chicken Parmesan  38

Chicken Stir-Fry  38

Cheesy Chicken Cutlets  39

Cheater's Chicken Cacciatoré  39

Crockpot Chicken Cacciatoré  39

Easy Stir Fry  40

Four Cheese Chicken  40

French Farmhouse Garlic Chicken  40

Garlic Herbed Hens  41

Goat Cheesy Chicken Rolls  41

Greek Chicken  41

Green Chili with Chicken and Roasted Vegetables  41

Grecian Chicken Breasts  42

Grilled Chicken with Pico de Gallo  42

Kung Pao Chicken  42

Lemon-Rosemary Chicken  43

Pico de Gallo  43

Rosemary Barbecued Chicken  43

Mrs Trib's Roast Chicken  44

Mushroom and Mozzarella stuffed Chicken with Roasted Eggplant and Garlic Tomato Sauce  45

Roast Chicken with Feta Cheese  45

Roast Sticky Chicken  46

Salsa Chicken  46

Spinach Parmesan Chicken  47

Turkey Parmesan  47

Zesty Chicken Nuggets with Horseradish Dip  47

Salads and Dressings  49

Salads  49

Broccoli Salad  49

Cole Slaw   49

Chicken Salad with Basil  49

Chop-Chop Chicken Salad  50

Cucumber and Tomato Salad  51

Eggplant And Spinach Stacks  51

Frisée aux Lardons  51

Greek Salad  52

Grilled Vegetable Salad  53

Layer Salad / 24 Hour Salad  53

Perfectly Somerized Cole Slaw   54

Philly Cheese Steak Salad  54

Easy Shrimp Salad  54

Salad Nicoise  55

Salad Sandwich  55

Summer Green Bean Salad  55

Taco Salad  55

Tomato Salad  56

Vintners Salad  56

White Bean Salad  57

Grilled Zucchini and Tomato Salad with Balsamic Vinaigrette  57

Zucchini Crab Cakes  57

Dressings  58

Creamy Chili Dressing  58

Italian Salad Dressing  58

Mexi-Ranch Dressing  58

Ranch Dressing  58

Salad Dressing Version 1  59

Salad Dressing Version 2  59

Italian Dressing  59

Ranch Dressing  59

Creamy French Dressing  60

Fat Free Dressing #1  60

Fat Free Dressing #2  60

Sandwiches  61

Cheese Vegetable Pita Pockets  61

Sauces, Dips and Spreads  62

Barbecue Sauce  62

Béarnaise Sauce  62

Hot Artichoke Dip  62

"No Honey" Honey-Mustard Salad Dressing Or Dip  63

Creamy Skillet Chicken Gravy  63

Pasta Sauce  63

Tangy Barbecue Sauce  64

Cheddar Cheese Sauce  64

Mornay Sauce  64

Alfredo Sauce  64

Zucchini Spread  65

Snacks  66

Cinnamon Crispas  66

Popsicle's  66

Soups and Stews  67

Broccoli and Leek Bisque  67

Serves 4 to 6. Creamy Seafood Soup  67

French Onion Soup  68

Ham and Cheese Soup  68

Chicken Gumbo  69

Roasted Vegetable Soup (Or Stew) 69

Shrimp Soup  69

Summer Squash Lemon Thyme Soup  70

Fast Chicken Vegetable Soup  71

Cold Tomato Basil Soup  71

Minestrone  71

Savory Lamb Stew With Okra   72

Tomato-Basil Soup  72

Toscana Soup  72

Vegetable Bean Soup Mexicana   73

Vegetable Chowder  73

Vegetable Dishes  75

Artichoke Hearts with Garlic  75

Asparagus Vinaigrette  75

Baked Summer Squash  75

Brazilian Greens  76

Broccoli Bake  76

Broccoli with Garlic and Lemon  76

Cauliflower au Gratin  77

Shredded Brussels Spouts with Bacon  77

Cheese Stuffed Jalapeños  77

Cabbage Casserole  77

Easy Grilled Portabello Mushrooms  77

Eggplant French Fries  78

Eggplant Parmesan  78

Green Beans with Bacon  78

Green beans with cheese sauce  78

Marinated Tomatoes  78

Turnip Puff  79

Mock Potato Salad  79

Mock Potato Salad II 79

Ratatouille  80

Red Cabbage  80

Sautéed Spinach  80

Tri-colored Bell Pepper Stir-Fry  80


Beef Dishes

Beef Tenderloin with Mushrooms

1 pound fresh mushrooms, sliced

1 cup chopped green onions

1/4 cup melted butter or margarine

1/4 cup chopped fresh parsley

1 (6- to 7-pound) beef tenderloin

1/2 teaspoon seasoned salt

1/4 teaspoon lemon pepper

4 ounces bleu cheese, crumbled

1 (8-ounce) bottle red wine vinegar and oil salad dressing

1/4 cup crushed peppercorns

10 whole mushrooms

Several sprigs of fresh watercress


Sauté the sliced mushrooms and green onions in the butter in a skillet; drain. Stir in the parsley and set aside.


Trim the excess fat from the tenderloin. Cut a pocket in 1 side, leaving 1/4 inch or more uncut at each end. Sprinkle with the seasoned salt and lemon pepper. Spoon the mushroom mixture into the pocket.


Sprinkle the filling with the bleu cheese. Close the pocket and secure at 2-inch intervals with heavy string.


Place the tenderloin in a shallow dish. Add the salad dressing. Marinate in the refrigerator for 8 hours or longer, basting occasionally.


Drain the tenderloin; press the peppercorns into the surface.


Grill, covered, over medium heat for 35 minutes or until done to taste. Remove to a platter, discarding the string. Arrange the whole mushrooms and watercress around the tenderloin.

Crock Pot Roast

1 Chuck Roast

1 can tomato sauce

1/2 can tomato paste

1 or 2 onions sliced however large you like sliced

3 or 4 cloves of garlic

2 Tbs of Balsamic Vinegar

2 Tbs. Red wine (optional)

2 Tbs. of any kind of Roast seasoning no sugar

1 Tbs. Garlic Powder

1 Tbs. Onion Powder

2 Tbs. of Bacon grease or butter


If you have time brown the Chuck roast in a pan prior to putting in Crock Pot, I don't always have time for that so I put it in without. Season Meat with Seasonings. Layer

Onions and Garlic. Mix tomato sauce and tomato paste Pour over the top. Add bacon grease or butter. Put on the lid cook all day on low. Meat will fall off the bone, so yummy. Take drippings and reduce down till it makes a nice gravy, serve over top. Very good with a side of green beans or fried Cabbage and a nice salad. My whole family loves this pot roast.

Favorite Chili

Level I - Pro/fat


2 14 ½-cans chopped tomatoes with liquid

1 pound coarsely ground chuck, browned and drained

1 green pepper, coarsely chopped

½-1 medium onion, coarsely chopped

2 cloves garlic, crushed

2-3 Tbsp. Chili powder

½ tsp. Pepper

½ tsp. Cumin

½ tsp. Salt


Put all ingredients in Crock-pot in order listed. Stir once. Cover; cook on Low 8-10 hours or High 5-6 hours. Makes 6 servings. (Sometimes I add about 1 C leftover spaghetti or marinara sauce to thin it down some.)


To make it Level II, just add 1 can drained, red kidney beans at the end of the cooking time and heat through.

Fire Escape Flank Steak

1/4c canola oil

3T lime juice

1T minced garlic

1 t cumin

1t chili powder

2T cilantro leaves

1 flank steak (about 2 pounds)


Combine marinade and pour over steak (use a non metal pan) cover and refrigerate overnight, 1 hour at the least. Grill steak, turning once (8-10 minutes for rare). Cut into thin slices across the grain.

Grilled Steak With Mesclun and Fennel


4 beef ribeye steaks (about 8 to 10 oz. each)

Kosher salt to taste

Freshly ground black pepper to taste

6 cups mesclun or mixed baby greens

1 1/3 cups fennel root, shaved*



6 tablespoons extra-virgin olive oil

2 tablespoons Dijon mustard

1 tablespoon fresh lemon juice

Salt and freshly ground black pepper to taste


1. Start grill or heat broiler. Sprinkle steaks with salt and pepper. Grill over high heat 8 to 10 minutes for rare, 12 to 14 minutes for medium, turning once.

2. For dressing, whisk together olive oil, mustard, lemon juice, salt and pepper. Set aside.

3. In a large bowl, mix mesclun and fennel together; toss with dressing. Place one steak on each plate with a portion of greens.


Legal Lasagna

2 Eggplants, peeled and sliced into 1/4 inch slices

Olive oil


1 lb extra lean ground beef

2 crushed garlic cloves

1 onion, chopped

5 cups thickly sliced mushrooms

1 small can tomato paste

28 oz can diced tomatoes or 3-4 peeled and diced ripe tomatoes

1 tsp each dried leaf oregano and dried basil

1/2 tsp dried leaf thyme

1/8 tsp chili powder

1/8 tsp cayenne pepper

1/2 tsp salt


1 large or 2 small zucchini, grated

1 cup ricotta cheese

4 tbsp Parmesan cheese

1 egg

1 lb mozzarella cheese, grated, with one cup reserved for ricotta mixture

1/2 tsp salt

1/8 tsp white pepper


2 inch deep 9x15 lasagna pan - I used the tinfoil ones you can buy at the grocery or dollar store.


Preheat oven to 400 degrees. Oil cookie sheets. Spray or brush oil on both sides of eggplant slices and shake salt over evenly. Roast in oven for 20 minutes, or until browned on edges of the slices. Remove and lift slices from the cookies sheets to prevent them from adhering to the sheets later.


Meanwhile, crumble the beef into a large frying pan and set over medium-high heat. Add the onions and garlic and cook, stirring often, until the beef is browned and the onions are clear (about 10 minutes). Then add tomatoes, tomato paste and spices. When bubbling, turn down to low and simmer for at least one hour.


Grate zucchini and cheese. Place grated zucchini, ricotta, parmesan cheese, egg, spices and 1 cup of the grated mozzarella cheese in a bowl and stir. You may add 1 or 2 tbsps of sour creme if the mixture is excessively thick.


To assemble lasagna, take both the meat mix and cheese mix and separate into four equal parts. Do the same to the mozzarella cheese. Spread the meat mix on the bottom of the pan and top with the ricotta mix. Sprinkle mozzarella on top and cover with eggplant, overlapping so the are no holes. Spread the meat mix over this and the ricotta on top of that, placing mozzarella overtop and then eggplant again. In this manner make three layers of meat/ricotta/mozzarella/eggplant, ending the top layer with meat, ricotta and mozzarella cheese.


Cover with tinfoil and bake for 1 hour at 350 degrees, uncovering for the last 15 minutes of baking to brown the cheese. Let rest for 10 minutes before serving.


In order to save time and make it easy to assemble, make the meat/tomato mix and ricotta mix the night before and refrigerate to let the flavors mix. The next day peel and roast the eggplants and assembled and baked the lasagna.

London Broil with Blue Cheese Sauce

3 - 4 pound London broil

8 oz. blue cheese crumbled

1 Tbsp. Worcestershire sauce

1/4 cup cream

Fresh ground pepper

1 tsp. crushed red pepper


Grill London broil over medium to high heat charcoal or gas grill until desired doneness is achieved. Meanwhile combine blue cheese, cream, Worcestershire sauce, ground pepper and red pepper in a blender until smooth. Pour over steak and place in a warm oven for several minutes to warm the sauce. Slice and serve and then be ready to serve seconds because this recipe is delicious. The tangy blue cheese sauce really compliments the flavor of the beef.

Peppered London Broil

1 London broil, about 2 to 3 pounds

1 Tbsp. fresh ground black pepper

3 cloves garlic, minced

1 tsp. red pepper

1 Tbsp. dried parsley

1 Tbsp. dried thyme

1 tsp. salt

1/4 cup olive oil


Brush steak with olive oil. Combine seasonings and rub on both sides of the steak. Chill until ready to grill. Cook over medium hot coals until desired doneness is achieved. We like our steak medium rare but feel free to burn yours if you prefer. Slice the steak in thin strips and serve with the juice from the meat. You can let the steak marinate overnight with the pepper and spice rub for a little extra flavor.

Fabulous Meatloaf

Level 1 - Pro/Fat

2 pounds lean ground beef or turkey

1 roll ground sausage (sage, spicy, whatever you like)

2 eggs

1/2 or 1 cup Parmesan cheese (to replace bread crumbs -- could also do pork rinds)

Garlic or garlic powder (as much as you like)

Italian seasoning



Mix the above ingredients and form into a long loaf. Now, make a "ravine" in the middle of the loaf and insert the following:


1 package of blue cheese (YUM!!)

1 can spaghetti sauce or tomato sauce (or as much as you like)


Now close "ravine" and brush loaf with olive oil.  Adds potatoes and carrots around the loaf in the pan for the non-somersizers in the family or for a level II meal, and brush these with oil as well. Then put some more tomato sauce and herbs of choice on meatloaf.


Bake at 350 until done, about 1 - 1.5 hours.

Beverages and Smoothies

Iced Coffee

8 cups brewed decaf coffee, extra strong, chilled

2.5 tbsp. vanilla extract

3 tbsp. Splendaâ (or more, to taste)

1/2 - 3/4 cup creme (to taste)

Ice for eight large glasses


Mix first four ingredients and pour over ice in large glasses. For something extra-special, top with Splendaâ-sweetened whipped creme and sprinkle with nutmeg or cinnamon. Dreamy!!

Iced Mocha Latte

1-2 T of chocolate DaVinciâ Syrup

1 1/2 oz brewed espresso

Sweetener to taste

6 oz skim milk


Put syrup in bottom of tall glass, add sweetener if needed, add skim milk and add ice cubes.  (To make a frozen version, mix in the blender).

Root Beer Frosty

1 can of diet root beer

2 T, cream


Place the can of root beer in the freezer just until it started to form into ice. Take out and put in blender and add 2 tbsp. of cream. Whip up and enjoy



Breads and Carbs

Couscous (3 variations)

Level I/Carb


Additions are for four servings of Whole Wheat Couscous.


LIME: Add 1 tablespoon lime juice and 1/2 teaspoon grated lime peel to water when preparing Whole Wheat couscous.


MOROCCAN: Add 1/4 teaspoon ground cinnamon, 1/4 teaspoon ground turmeric, and 1/4 teaspoon ground cumin to water when preparing Whole Wheat couscous.


TOMATO & GREEN-ONION: Add 1 medium-size green onion, sliced, and 1/2 can diced tomatoes, drained to water when preparing Whole Wheat couscous.


1 cup whole wheat pastry flour

1/2 cup whole oat flour

Approximately 1/3 cup Splendaâ, taste batter for sweetness add more or less depending on your own taste

1 tsp. baking soda

1 tsp. baking powder Mix all dry ingredients, then add:

1 cup non fat yogurt

1/2 cup skim milk

1 1/2 tsp. extract of your choice: banana, almond, orange, lemon, or just sprinkle some cinnamon in the batter

1/2 tsp. Vanilla


Mix all and pour into Pam sprayed muffin tins. Bake at 350 for about 10 - 15 mins. Test with toothpick. If you undercook them they are very moist. Paper liners are not recommended for these! Enjoy!


I made some with Butter flavoring and sprinkled cinnamon in the batter and they were great. I then made lemon ones with vanilla and they are my favorite! Could add poppy seeds to the lemon ones too!




Cabbage Casserole

1 head cabbage

1 medium onion chopped

3/4 cup heavy cream

3/4 cup water

1 cup cheddar cheese - shredded

4 eggs

1/2 cup crushed pork rinds


Slice cabbage thinly. Cook cabbage and onion in 1 TBS butter for approx. 20 minutes. In greased casserole dish layer cabbage/onion and cheese ending with cabbage/onion on top.


Slightly beat 4 eggs, add cream and water and mix. Pour on top of cabbage. I used a fork and kind of moved the cabbage around to get the liquid down in there. Sprinkle with pork rinds (instead of crackers). Bake in a 350 degree oven for 30 minutes or until heated through and browned on top.

Cabbage Rolls

Pro/Fat Level One


1 large head of cabbage

1 1/2 pounds ground beef

1 large zucchini shredded

1 onion copped

1 egg

2 teaspoons salt

1/2 teaspoon black pepper

28 oz can Plain or Italian Recipe Chopped Tomatoes


Separate 8 large cabbage leaves from the head, steam cabbage leaves for 5 to 10 minutes, until slightly limp.  Mix with your hands, ground beef, zucchini, onion, egg, salt and black pepper.


Roll meat mixture in cabbage leaves.


Spray Large skillet with Pam. Heat 1/2 of chopped tomatoes in skillet, place cabbage rolls seam side down in sauce.  Pour the rest of the chopped tomatoes over cabbage rolls. Cover and cook over medium heat for about 20 minutes.  Serve with Parmesan Cheese.

Quick & Easy Casserole

*1 pkg Easy Beginnings fully cooked chicken breast, garlic flavor (found in meat section by the bacon), or fully cooked diced chicken breasts

*2 pkgs (10 oz boxes) frozen chopped broccoli

*2 eggs

*1 cup heavy cream

*1 cup (or more) shredded cheddar cheese (I mixed a bunch of cheeses)

*Salt & pepper, garlic &/or onion powder


Put diced chicken & thawed broccoli in casserole dish.  Beat eggs, cream, & spices together and pour over chicken & broccoli.  Top with cheese and bake at 350' for ~45 minutes. Let set up for a few minutes before cutting into squares.


If it's a little runny use less cream or one more egg next time.



Basic Cheesecake

16 oz. Cream cheese

3 eggs

1 C sour cream

1 t. vanilla

12 packets sugar substitute


Preheat oven to 350.

Blend all ingredients for 8-10 minutes.  Pour mixture into a 9-inch springform pan. Place in a pan of hot water in oven. If water evaporates during baking, add more hot water as needed. Bake for 1 hour, turn off oven and leave cake in oven 1 hour more.

Easy No-Bake Cheese Cake

Level 2



1 1/2 cups minced pecans (in food processor until the consistency of graham crumbs)

2 tbsp Splendaâ

2 tbsp Butter (melted)

Combine all ingredients and press into the bottom of a spring foam pan.



2 8-oz. pkgs cream cheese (room temp. soften in microwave if necessary)

1 pint whipping cream

1/2 - 2/3 cup Splendaâ (depending on how sweet you like it)

2 tbsp Vanilla Extract


Whip cheese, Splendaâ and Vanilla in food processor. Transfer to a bowl. Whip cream and fold gently into the cheese mixture. Pour mixture into the spring foam pan and chill. To firm it up really good, put it in the freezer for 1 - 2 hours, but not so long that it freezes.

Crab Cheesecake

1 lb cream cheese -- softened

3 eggs

1/4 c sour cream

1 tsp lemon juice -- fresh

2 tsp onion -- grated

1/4 tsp Old Bay seasoning

2 drops Tabasco sauce

1 dash ground pepper -- fresh

1 c lump crabmeat -- canned

1/2 c sour cream


Preheat the oven to 350 degrees. Butter a 9 inch springform pan. With an electric mixer, beat together until fluffy the cream cheese, eggs, and 1/2 cup sour cream. Add the lemon juice, onion, Old Bay seasoning, Tabasco, and black pepper. Stir in the crabmeat and mix well. Pour into the cooled crust and bake 50 minutes until the cake sets. Remove from the oven. Run a knife around the edge of the cake, loosening it from the pan. Cool on a wire rack. Remove the sides of the pan. Spread the cake with the sour cream.

Spicy Party Cheesecake

16 oz Cream cheese -- softened

2 c Monterey jack cheese -shredded

8 oz Sour cream

3 Eggs

1 c Salsa -- hot or mild, your choice

4 Anaheim chili pepper -roast, seed, peel

Or 4-oz can canned green -chilies

8 oz Sour cream

1 med. Tomato -- seed, chop

Tortilla chips

Chives, cilantro, parsley


Combine cream cheese and Monterey Jack. Beat with electric mixer 'til light and fluffy. Beat in first 8 oz of sour cream. Add eggs and mix just to combine. Stir in salsa and chilies. Pour into 9-inch springform pan. Place on baking sheet and bake at 350 for 40-45

minutes 'til center is almost set


Immediately spread with remaining sour cream. Cool on rack. Chill 3 to 4 hours.

Vidalia Cheesecake

6 bacon slices -- diced

1 onion, vidalia, large


1 garlic clove -- minced

15 ounce ricotta -- light

1/2 cup creme

1/2 teaspoon salt

1/4 teaspoon pepper -- cayenne

2 eggs

1/2 cup scallion -- slice thin


In 10 inch skillet, cook bacon until crisp, remove & drain on paper towels. Cook onions and garlic in drippings until tender. Discard drippings and drain veggies in strainer. Combine cheese, creme, salt, and pepper. Blend until smooth. Add eggs, one at a time, blend until smooth. Reserve 3 tbsp of the bacon for garnish...Stir remaining bacon and cooked veggies mixture into the cheese mixture. Lightly grease sides of an 8 or 9" springform. Pour batter into pan. Bake 40 min @ 350 or until center is just set. Remove to wire cooling rack and cool to room temperature. Garnish with remaining bacon and serve with assorted crackers.



Desserts and Treats

Dessert Salsa

1 tablespoon fresh lemon juice

1 cup canned pineapple chunks, drained

1 cup fresh strawberries -- sliced

1/2 cup fresh raspberries -- or other fresh fruit


Toss all ingredients to combine. Serve chilled or at room temperature.

Hersheyâ Kisses

1 cup heavy cream

4 oz cream cheese

1 small pkg sugar free chocolate pudding mix


Mix all. I put in my cookie press and using the star tip, squeeze out 'kisses' onto wax paper. Put into freezer until hard. Put 'kisses' into zip lock bag and store in freezer.

Simple Vanilla Ice Cream

2 1/2 c. heavy cream, chilled

1/2 c. water, chilled

Equivalent 3/4 c. sugar (about 18 packets of Splendaâ)

1 tsp. vanilla extract


Mix ingredients in a mixing bowl until well blended.  Pour into freezer bowl and turn the machine and let mix until thick, about 20-25 minutes.  If desired transfer ice cream to an airtight container and place in freezer until firm, about to hours.


You could half this recipe if you have a small ice cream maker.

Ice Cream

2 C. cream

1 C. water

1 Egg Yolk

1/3 C. Splendaâ

1 tsp. vanilla

4 tsp decaf coffee (or flavor of your choice)


Place in ice cream maker and follow directions for your ice cream maker. Don't let mix for more than 20 minutes or it will turn into cream.


Protein Dessert

3 eggs

3/4 cup heavy cream

3/4 cup water

1 cup cottage cheese (not low fat)

Sweetener to equal 1/2 cup sugar

1 tsp. vanilla



Combine all ingredients except the cinnamon.  Blend until almost smooth.  Pour into 6-6oz custard cups(you can also use oven safe coffee cups).  Sprinkle with cinnamon. Place in a large baking pan and pour hot water in pan to reach 1 inch of custard cups. Bake at 350 for 30-40 min or until knife inserted in middle comes out clean. Chill.

Ricotta Cream Dessert

Level 1 - Pro/Fat


4 ounces cream cheese, softened

8 ounces ricotta cheese

1/3 cup sour cream

Vanilla and almond extract to taste

1/4 tsp. cinnamon

1 Cup heavy whipping cream

8 tsp. Splendaâ with 4 Equalâ packets (or all Splendaâ to taste)


Mix together cheeses, extracts and cinnamon.

In a separate bowl, whip the cream with the sweetener.

Gently blend cheese mixture with whipped cream.

Serve in individual dessert glasses topped with a dash of cinnamon.


Can be eaten immediately, but flavor improves when refrigerated.

Can be frozen (but must be softened before eating)


Egg Dishes

Cheese-Baked Eggs

2 eggs at room temperature

2 T grated Parmesan cheese

2 t. sweet butter

2 T heavy cream

salt and pepper


Preheat oven to 375.

Fill a baking dish halfway with boiling water. Place 1 t. butter each in the bottom of 2 custard cups. Carefully break an egg into each cup. Place 1 T. of cream over each egg. Top with remaining cheese. Place custard cups in water bath in baking pan and set in oven. Bake for 10 minutes. Salt and pepper to taste.

Chile Relleno Omelet

1 - 2(7 oz) can whole green chilies (I use Anaheim if I am using fresh chilies, roasted under broiler and skins removed)

1/2 lb. Monterey Jack cheese

3 eggs

Water (or you could use cream)

½ tsp salt and pepper

1 1/2 c cheddar cheese


Slit chilies lengthwise, remove seeds. Slice M. Jack cheese in ¼" slices and place inside chilies. Place in hot skillet, start them cooking (to help cheese melt) Mix eggs, water, salt and pepper. Pour over chilies. Sprinkle top with cheddar cheese.

Ranchero Eggs

2 hot Italian or

1/2 lb (250 g) breakfast sausages

1 onion

4 large tomatoes

1 green pepper

2 jalapeño peppers or

1/2 (4.5-oz/127-g) can diced green chilies, drained

4 eggs

1 cup grated mild cheddar, Monterey Jack or mozzarella cheese


Remove sausage from casing and break up or chop. Cook in a large frying pan set over medium heat, uncovered and stirring often, until browned, about 10 minutes. Meanwhile, chop onion. Seed tomatoes and green pepper and coarsely chop. Seed and finely chop jalapeño peppers.


When sausage is browned, drain off and discard any fat. Stir in onion and cook until fragrant and just starting to soften, about 1 minute. Stir in tomatoes and peppers. Cook, uncovered and stirring to bring up any browned bits from pan bottom, until hot and thickened, from 8 to 10 minutes.


When thickened, push mixture aside to make 4 hollows. Break an egg into each space. Sprinkle eggs with cheese. Cover and continue cooking. In about 5 minutes, egg whites will be totally set but yolks will still be soft. Serve right away.

Smoked Salmon Scramble

4 ounces smoked salmon

8 large eggs

4 ounces cream cheese, at room temperature

2 tablespoons chopped fresh dill

2 tablespoons unsalted butter

Freshly ground white pepper to taste


Break up salmon into bite-sized pieces.  In a medium bowl whisk eggs until light and frothy.  In a small bowl mash cream cheese and dill together with a wooden spoon.


In a large, nonstick sauté pan melt butter over medium heat. Add eggs. While eggs are still soft and wet, stir in smoked salmon, cream cheese, and a grating of white pepper.


Using a rubber spatula, pull eggs that are cooked on the edges to the center of the pan and gently shake the pan to redistribute the scramble evenly over the cooking surface. Continue to cook, moving the eggs from the side to the center of the pan every few minutes, until eggs reach the desired consistency. Serve up hot.


Serves 6-8

Scrambled Eggs

1 onion, chopped fine

2 tablespoons butter

1/2 cup sliced mushrooms

6 eggs

2 tablespoons water

Pinch marjoram

Salt and pepper to taste


Cook onion in butter until golden brown. Add mushrooms and sauté for a few minutes. Break eggs into bowl and add 2 tablespoons water. Beat lightly. Pour egg mixture over onions and mushrooms, sprinkle with pinch marjoram, salt, and pepper and scramble slowly.


Serves 4



Cajun Quiche

Level 2


10" cooked pastry shell (leave this out for Level 1)

1 C. shredded Swiss cheese

1/2 pound crabmeat, drained (I plan to leave this out and use more shrimp or crawfish)

1/2 pound peeled cooked crawfish or shrimp

2 green onions, finely chopped

4 eggs, beaten

1 C. whipping cream

1/2 tsp. salt

1/8 tsp. cayenne pepper


Sprinkle cheese evenly over bottom of cooked and cooled pie shell. Top with crabmeat, crawfish or shrimp, and green onion. Mix beaten eggs, cream, salt, and pepper. Pour over mixture in pie shell. Microwave on high for 9 minutes. Stir gently once or twice during cooking time. Center will still wiggle but will finish cooking while standing a few minutes.


FOR LEVEL 1: make this without the pie crust, I plan to just mix the cheese and shrimp/crawfish with the egg mixture. Bake at 350 degrees for about 45 minutes or until it looks done.

Crab/Onion/Bacon Crustless Quiche

Level 1, Pro/Fat


Fire up the oven to 375 degrees.


Spray a glass pie dish with non-stick spray.


Place 3 or 4 slices of cut up bacon and 1/2 cup chopped onion (whatever kind you like-I hate green onions, so I use Walla Walla or Vidalia Sweets), 1 CAN OF CRAB (drained), in the microwave in the glass pie pan. Microwave for 4 minutes. Drain off liquid, and evenly distribute the mixture in the pan.


Sprinkle bacon and onion mixture with 1/2 cup of fresh grated Parmesan cheese (you can buy it already grated, in the refrigerator section). Add dash of chili powder over the top.


Mix 1 cup of real cream (whipping cream) and 3 eggs, and a dash of pepper together and pour into the pan over the other ingredients. Do not add salt to uncooked eggs; it makes them congeal and get tough.


Bake 45-50 minutes until deep golden brown. Allow plenty of cooling time before slicing! This is good with a little sour cream or just plain.

Four-Cheese Quiche

3 oz. cream cheese, softened

4 eggs

1/3 C. heavy cream

¼ C parmesan cheese

1 T. chives

¼ t. oregano

salt & pepper

1 C shredded Swiss cheese

1 C shredded Gruyere cheese


In large bowl, beat cream cheese until smooth. Add eggs, one at a time, beating well after each. Add cream, parmesan cheese, chives, oregano, salt, and pepper. Mix well. Spray 9” glass pie plate with baking spray. Sprinkle Swiss and Gruyere cheeses evenly in pie plate. Pour egg mixture over cheeses. Bake at 375 for 20-30 minutes, or until knife inserted in center comes out clean. Let stand 5 minutes before serving.

Vidalia Onion Quiche.

6 cups sliced vidalia onions (or enough to fill your quiche pan)

1 clove garlic (or more)

olive oil


1/2 cup grated cheese (I used Mexican mix)

2 eggs

1/2 cup cream

Tabasco sauce


Cook onions in olive oil.  Be sure to cook on low heat and don't rush the cooking time. Slow cooking means a more flavorful quiche.  Add garlic at the end.  


When onions are very soft and glassy, take out of pan.  Beat eggs slightly and add cream.  Season with a dash of Tabasco sauce.  Add cheese and add salt and pepper. Pour egg/cheese mixture over onions and mix well.  Pour into quiche or pie baking pan and bake at 375 degrees for 45-50 minutes.


Fajita Frittata

Level 1-Pro/Fat


1 tablespoon butter or cooking oil

1/2 cup thinly sliced green pepper

1/2 cup thinly sliced onion

1/4 to 1/2 teaspoon chili powder

1/4 teaspoon ground cumin

1/2 cup chopped tomato

4 eggs

1/4 cup water

1 medium tomato, sliced

2 tablespoons shredded mozzarella cheese

Salsa, optional

Sour cream, optional


In 10-inch omelet pan or skillet (with ovenproof handle*), over medium heat, heat butter until just hot enough to sizzle a drop of water. Add pepper, onion, chili powder and cumin. Cook, stirring occasionally, until pepper is soft and onion is translucent, about 3 to 4 minutes. Add chopped tomato. Continue cooking 1 additional minute. Remove from heat.  Set aside.


In medium bowl, beat together eggs and water until blended. Pour over vegetables. Cook over medium heat until eggs are almost set, about 6 to 8 minutes. Top with tomato slices. Sprinkle with cheese. Broil about 6 inches from heat until cheese is melted and eggs are completely set, about 1 to 2 minutes. Cut into wedges. Serve with salsa and/or sour cream, if desired.


* To make handle ovenproof, wrap completely with aluminum foil.

Ham and Cheese Frittata

6 eggs, beaten

1/2 cup milk

1/4 cup finely chopped ham

1 Tbsp. finely chopped green onion

1/4 tsp. Salt

Dash pepper

2 Tbsp. butter or margarine

1 cup KRAFT Shredded Sharp Cheddar Cheese, divided


MIX eggs, milk, ham, onion and seasonings in medium bowl. MELT butter in 10-inch skillet on medium-high heat. Pour egg mixture into skillet. As egg mixture sets, lift slightly with spatula to allow uncooked portion to flow underneath. When egg mixture is set but top is still moist, place 3/4 cup cheese on half of omelet. Sprinkle with remaining 1/4 cup cheese and broil until cheese melts.

Italian Frittata with Spinach and Parmesan

Beat 6 eggs in a bowl with 1/4 c grated parmesan cheese. Add salt and pepper to taste. Heat 2 T oil in a non-stick skillet. Add 2 cloves of minced garlic, sauté 'til golden, add a 10oz package of thawed and squeezed dry spinach. Cook about 4 minutes, until liquid evaporates. Preheat the broiler. Pour eggs over spinach and cook on stove 5 minutes (or until almost set). Then run pan under broiler (don't use a pan with a plastic handle!) for a minute or 2 to brown the top. (If you don't like the top brown or don't have a pan with a metal handle, just cook on stove until set.) Serves 4



Fish and Seafood

Crab Cakes

1 lb. canned crab

1/2 C ground pork rinds

1 tsp. parsley

1/2 tsp. salt

1/2 tsp. pepper

1/2 C mayonnaise

3 Tbsp. mustard(Dijon)

1 Tbsp. Old Bay seasoning

1/4 C parmesan cheese

A few shakes hot sauce



1/4 C mayonnaise

1 Tbsp. mustard(Dijon)

1/2 tsp. Old Bay seasoning


Combine sauce ingredients and set aside.


Combine all crab cake ingredients and mix well. Form into patties and fry in hot oil until golden brown on each side.  Drain on paper towels. Top with sauce.

Grilled Swordfish

32 ounces fresh swordfish fillets (4 fillets) -- center-cut

2 tablespoons olive oil

1-1/2 to 2 pounds swordfish steaks

6 sprigs of rosemary, minced

1/3 cup olive oil

Salt and pepper to taste


Rinse the fish with cold water and pat dry. Arrange in a  shallow dish.


Pour a mixture of rosemary, olive oil, salt and pepper over the fish.


Marinate, covered, in the refrigerator for 1 hour, turning occasionally.


Grill the steaks over hot coals for 4 to 5 minutes per side or until the fish flakes easily.


Serves 4

Grilled Swordfish with Cilantro Butter

1 bunch cilantro

1/2 cup unsalted butter

Juice of 1 lemon

Salt and freshly ground pepper -- to taste

1/4 teaspoon fresh Jalapeno pepper, diced small


Prepare a charcoal fire. Swordfish is especially good cooked over mesquite charcoal, although other types of fuel are fine.


Lightly coat fillets with olive oil. When fire is ready, place fish on oiled grill and cook until just firm to the touch (about 4 minutes per side for thick fillets, less for thinner fillets; don't overcook).  Serve immediately with Cilantro Butter.


Cilantro Butter: Wash cilantro thoroughly and remove thick stems. Combine with butter in food processor or blender with metal blade and mix for several seconds until light and fluffy. Blend in lemon juice and the Jalapeno pepper. Season with salt and pepper.


Makes 2/3 cup.


Salmon Spread

8 oz. cream cheese, softened

6 oz. smoked salmon

2 tsp. fresh dill finely chopped

2 Tbsp. fresh lemon juice

2 Tbsp. scallions chopped

Salt and pepper to taste


Combine all ingredients together in a small bowl and mix well. Chill for at least 1 hour before serving.

Salmon Salad Platter

15 1/2 ounces Alaska Salmon

1 pound Fresh Broccoli Spears

2 tablespoons Olive Oil

1 tablespoon Lemon or Lime Juice

Dash Pepper

1 cup Plain Nonfat Yogurt

1/4 teaspoon Tarragon

Crisp Greens -- as needed

2 Tomatoes -- cut into wedges

2 Hard-Cooked Eggs -- quartered

1 Cucumber -- sliced


Drain and flake salmon. Cook broccoli in boiling water, just until tender. Drain. Combine oil, lemon or lime juice, and pepper. Pour over broccoli. Marinate 1 hour in refrigerator. Drain, reserving marinade. For dressing, combine marinade with yogurt and tarragon. Arrange flaked salmon and broccoli on platter lined with greens. Garnish with tomatoes, eggs, and cucumbers. Serve with dressing.

Salmon Salad

Flake remnants of cold boiled salmon. Mix with French, Mayonnaise, or Cream Dressing. Arrange on nests of lettuce leaves. Garnish with the yolk of a “hard-boiled” egg forced through a potato ricer, and white of egg cut in strips.



Fruit Salad

Cut up your favorite fruits (grapefruit, oranges, apples, grapes, kiwi, strawberries, melon) into bite-sized chunks and add a can of pineapple chunks & juice (no sugar added).

Watermelon Treat

Take one pound of watermelon, seeded & take the rind off add 3 Tablespoons of lemon juice.  Put that in the blender & mix until smooth. Pour in a cake pan & freeze for 30 minutes. Take it out & stir it & place in the freezer for another 30 minutes. Serve in a chilled bowl.



Mexican Dishes


Makes 6-8 servings


For the cream cheese filling:

6 ounces cream cheese, softened

1/2 cup heavy cream

3 chicken breasts, split into 6 halves


For the sauce:

6 long green peppers, with bite

10 tomatillos, husked and stemmed

1 teaspoon chopped cilantro leaves

3/4 cup chicken broth — canned is fine

1 1/2 cups heavy cream

1 large egg

1 teaspoon salt

1 teaspoon white pepper

To finish the enchiladas:

2 tablespoons vegetable oil

10-12 flour tortillas

3/4 cups chopped onions

1 cup grated Monterey Jack cheese


Steps to assemble:

1. Preheat oven to 350 degrees

2. Mash cream cheese and heavy cream together and set aside.

3. Poach the chicken breasts in 1/2 cup chicken broth until cooked, about 10 minutes or so. Remove skin and bones and discard. Shred the chicken into bite-size pieces and set aside.

4. Place the green peppers, tomatillos, cilantro, chicken broth, salt, pepper, heavy cream and egg in the food processor and process until smooth.

5. Heat oil in a large skillet over medium heat. Cook the tortillas 30 seconds on each side in the oil and drain them on a paper towel.

6. Fill each tortilla with some shredded chicken, then 1 tablespoon of the cream cheese mixture. Add 2 teaspoons of the chopped onions. Roll up the tortilla and put seam side down in a large glass baking dish. Pour green sauce over, then top with the grated Jack cheese.

Bake for 20 minutes, covered, then uncover for 10 minutes more to brown the top. Serve hot.



Tomatillos and long, green peppers can be purchased at any good gourmet grocery store. The green tomatillo sauce can be made ahead and then defrosted and reheated. You will note that I suggest that you poach the chicken breasts in chicken stock instead of plain water. It is a way to keep flavor in the meat. Use a skillet with a cover to poach.

Mexican Fudge

(From Mrs. Renfro's Gourmet Green Salsa)


1 lb.Grated Cheddar Cheese

1/4 Jar Mrs. Renfro's Green Salsa (4oz.)(HOT)

3 Eggs, well beaten


Spread half of cheese on 11x9 or 11x7 baking dish. Combine eggs and salsa and spread on cheese. Put remaining cheese on top.  Bake at 350 for approximately 30 minutes. Cool 10 minutes. Cut in 1" squares.

Vegetable Bean Burritos

Level I Carb Meal - (modified from Sargento)


4 ww flour tortillas

1 medium onion

2 cloves garlic, minced

non-stick cooking spray

1/2 cup each diced red and green bell pepper

2 cans (16 oz each) black beans, rinsed and drained

3/4 cup salsa

1 1/2 tsp ground cumin

1/2 cup chopped fresh cilantro (optional)

fat-free sour cream, salsa


Wrap tortillas in foil. Bake at 350 F for about 12 minutes or until heated through or wrap in wax paper and heat in microwave for 1 minute.


Cook onion and garlic in a non-stick skillet (or using non-stick spray) for 5 minutes or until softened. Add bell peppers and cook an additional 2 minutes. Partially mash one can of beans with wooded spoon or potato masher.  Add mashed beans, remaining can of beans, salsa and cumin to skillet. Cook over low heat 10 minutes, stirring



Spoon bean mixture into tortillas and roll up. Top with cilantro, sour cream, and salsa. 4 servings


(For Level II, sprinkle 1/4 cup of Mexican Cheese Blend on tortillas before spooning mixture on.)




Fish Marinade

Juice of 2 Lemons

1/2 teaspoon Lemon zest (optional)

1 teaspoon Horseradish

1/2 teaspoon Salt

1/4 teaspoon Pepper

1/2 teaspoon Oregano

1/2 teaspoon Dry Hot Mustard

3/4 cup Olive Oil


Blend well (a food processor is nice but not necessary)


Marinate fish for 1 hour before placing on a hot BBQ.  Brush remaining marinade on fish while cooking.


Try this on...Halibut, cod, yellow fin tuna & red snapper! It might even be a "10" on chicken too!!!

Tenderizing Sauce

½ C olive oil

½ C soy sauce

½ C bourbon

2 small onions

2 chopped garlic

3 T ginger

1 t. pepper

1 t. dry mustard

Touch of wine vinegar


Soak steak for 6-8 hours or overnight.  Cook until medium-rare and slice thin against the grain.


If using leftover marinade as basting sauce, bring to full rolling boil first!


Use ¼ to ½ C marinade for each 1-2 lbs. of steak.

Homemade Taco Seasoning Mix

6 tsp chili powder

5 tsp paprika

4 1/2 tsp cumin

3 tsp onion powder

2 1/2 tsp garlic powder

1/8-1/4 tsp cayenne pepper


In a storage container with tight-fitting lid, combine all ingredients; mix well. Close lid tightly. Store in cool, dry, place for up to 6 months. (Makes 1/2 cup) Note: 7 tsp of mix = 1.25 oz pkg of purchased mix.

Homemade Salt-Free Herb Mix

3 tsp onion powder

3 tsp garlic powder

3 tsp dried parsley flakes

1 tsp dried basil leaves

1 tsp dried marjoram leaves

1 tsp pepper


In a storage container with tight-fitting lid, combine all ingredients; mix well. Close lid tightly. Store in cool, dry, place for up to 6 months. Stir or shake mix before each use. (Makes 13 tsp  = ~1/4 cup)

Homemade Onion Soup Mix

3/4 cup instant minced onion

1/3 cup beef-flavor instant bouillon (low salt if possible)

4 tsp onion powder

1/4 tsp crushed celery seed

1/4 tsp sugar substitute)


In a storage container with tight-fitting lid, combine all ingredients; mix well. Close lid tightly. Store in cool, dry, place for up to 6 months. (Makes 18 Tbsp=1 cup) Note: 5 Tbsp of mix = 1.25 oz pkg of purchased mix.


Puree 1 can of drained garbanzo beans, 1 8 oz container of fat free plain yogurt, 1 t mustard, 1-2 cloves of garlic.

Fried Mozzarella Sticks

1 block of mozzarella cheese


Crushed pork rinds mixed with parmesan cheese



Slice end of cheese in thick slice then slice that in half. Dip into beaten egg then into crushed pork rinds. Fry in hot oil. Don't fry too long or the cheese will melt out!


Better than the ones you get in the restaurants!!

Scallion Cream Cheese

1/2 pound non fat cream cheese

1/4 cup non fat sour cream,

Salt to taste

1/4 cup minced scallions


Combine all ingredients and chill before serving. Great on whole wheat bagels or crackers.




Spicy Penne, Beans and Greens

8 oz. uncooked brown rice flour penne (or other whole grain penne)

1 medium onion, sliced

3 garlic cloves, crushed

1(14.5 oz) can diced tomatoes with Italian-style herbs, undrained

1(15.5 oz) can Great Northern beans(or other white beans), drained

2 Tbsp. thinly sliced fresh sage leaves or 1 tsp. dried

1/4 tsp. crushed red pepper flakes

6 cups thinly sliced fresh spinach leaves


Cook penne to desired doneness as directed on package.


Meanwhile, spray large skillet with cooking spray. Heat over medium-high heat; add onion and garlic, cook 3 to 4 minutes or until onion begins to brown, stirring frequently. Stir in tomatoes, simmer 2 minutes. Stir in beans, sage and red pepper flakes; cook until thoroughly heated. Add spinach; mix well. Drain pasta. Serve tomato mixture over pasta.  Makes 4 servings.

Zucchini Pasta

4 sm. zucchini

1/2 lb. cooked Italian sausage links cut it up

2 T olive oil

Salt & Pepper

1 large garlic clove, pressed

Several leaves of fresh Basil, torn

1 (14 1/2 oz) can diced tomatoes

1/2 cup Graded Parmesan

1 t. Oregano


Slice the unpealed zucchini into ribbons, using a veggie peeler and turning the squash as you go. Put 1 T. of Olive oil in sauce pan over med. heat; when its warm, add pressed garlic.  Sauté briefly, then add the tomatoes and oregano.  Let simmer uncovered for few minutes.


Meanwhile, heat the remaining Tbsp. of oil in a wide skillet; when hot, add zucchini.  Stir for several minutes until the zucchini is soft and the edges are clear.  Add salt and pepper to taste, then mix in the sauce.  Add Sausage and stir well.  Stir in the basil and transfer to a serving dish.  Scatter Parmesan over the top. Serves 2




Breakfast Pizza

1 lb. sausage, browned and drained

2 to 2 1/2 c. shredded cheddar

6 eggs, slightly beaten

Diced tomatoes

Sliced fresh mushrooms


Combine the meat and 1 1/2 c. cheese and spread in the bottom of a pie plate or a 9x9 casserole. Pour the eggs over the top and top with remaining cheese. Sprinkle the tomatoes and mushrooms over the top and bake at 350 until toothpick comes out clean, about 20-30 minutes

Crustless Pizza

Put a layer of mozzarella cheese on the bottom of a medium Tupperware dish, then put some sausage, black olives, pepperoni, and a little "pizza squeeze" over it (4 carbs per 1/4 cup, and I used about that, maybe less).  Put more mozzarella cheese on top, with more pepperoni.  Microwave until the whole mixture is bubbly and melted.


Refrigerate until set, then cut into 8 slices.  Reheat in the microwave before serving.

Deep Dish Pizza

4-oz cream cheese

3 eggs

1/3 cup cream

1/4 cup grated Parmesan cheese

1/2 tsp. oregano

1/4 tsp. garlic powder

2 cups mixed Italian cheese

1/2 cup low carb pizza sauce

1 cup of mozzarella cheese

Pizza toppings of your choice:





green pepper



browned sausage or seasoned ground beef


Additional parmesan cheese for topping


Preheat oven to 375.  Beat together cream cheese and eggs until smooth. Add cream,

parmesan cheese, and spices and mix again.


Spray oblong casserole dish with PAM. Sprinkle 2 cups Italian cheeses into dish and pour egg mixture over it. Bake at 375 for about 15 minutes. Let stand for 5 minutes.


Spread on pizza sauce, sprinkle 1 cup of mozzarella cheese and pile with your favorite toppings.( I used browned hamburger, pepperoni, sliced mushrooms, green pepper and onions. Then sprinkle with more parmesan cheese. Return to oven and bake until bubbly and browning. Allow to stand 10 minutes before cutting.

Eggplant Pizza

Pro/fat Level 1


1 medium eggplant sliced into 8 thin slices

1 pound ground pork (or beef or chicken)

1/2 teaspoon salt

1 teaspoon black pepper

1 1/2 tablespoon fennel seed

1 med. clove garlic, finely minced

1/2 teaspoon crushed red pepper (more if you like it hot)

8 oz tomato sauce

1/4 teaspoon Italian Seasonings

1 pound shredded Mozzarella Cheese

Several thin sliced mushrooms

Olive Oil


Set oven to 350. Brush both sides of sliced eggplant with olive oil. Arrange in pan, and bake for about 10 minutes. Don't over cook.


Spray skillet with Pam. Brown ground meat with next 5 spices. Add Mushrooms and continue to brown. Drain fat off if needed. Add tomato sauce, Italian seasonings, and heat through.  Spread Meat mixture over eggplant. Sprinkle with cheese. Bake about 10 minutes.

Low Carb Layered Pizza


Italian Sausage (chopped and cooked)

Ham or Canadian Bacon

Mozzarella cheese

Cheddar cheese

Parmesan cheese shredded

chopped onions

Pizza sauce


In a 9X12 pan spread the pepperoni out – make sure it covers the bottom of the pan. Spoon the pizza sauce onto the pepperoni – just dab it – it doesn’t need to completely covered, you just want a little flavor.


Add a layer of the mozzarella and cheddar.  Layer the ham or Canadian bacon (use as much as you want).  Dab more pizza sauce on the ham / Canadian bacon.


Add a layer of the mozzarella and cheddar then layer the Italian sausage and more pepperoni (use as much as you want).


Sprinkle with onions.  Add a the last layer of mozzarella, cheddar, and parmesan


Bake in a 350 degree oven for 20 minutes – you’ll never miss the pizza crust.

Hamburger Patty Pizza

Fry hamburger patties with a little garlic. When they are done, drain on paper towels. Top patty with Ragu pizza sauce, mushrooms, green pepper, onions, whatever veggie you like. Pop that in a moderate oven for a few minutes so the sauce and veggies get warm. Then top with some mozzarella cheese and put back in the oven until melted.

Heats up great for lunch the next day.

Pizza Crust Recipe


1/3 C. Atkins Bake Mix

1/3 C. Parmesan cheese

2 T. cream

¼ C cold water


2 T tomato sauce


Mix Bake Mix, Parmesan, cream, and water and spread on non-stick cookie sheet. Bake at 400 for about 15 minutes. Spread tomato sauce sprinkled with spices (garlic powder, onion powder and oregano) and top as you like.


Bake 10 minutes more.

A Quick Pizza

Jimmy Dean sausage

1 small can pizza sauce

Any veggies that you like on your pizza (mushrooms, green pepper, tomatoes, etc._

Mozzarella cheese


Pat the sausage really thin.  Fry 'til done.  Place the patties in a pan and put pizza sauce and veggies that you like on them. Top with mozzarella cheese and put in oven at about 350. All you need to do is melt the cheese.



Pork and Veal Dishes

Baby Back Ribs

5 lbs. of baby back ribs

2 green bell peppers, thinly sliced

2 yellow bell peppers, thinly sliced

2 red bell peppers, thinly sliced

2 onions, thinly sliced

6 garlic cloves, finely chopped

2 jalapeno peppers, finely chopped

Lawry's seasoned salt

Ground black pepper


Season ribs with salt & pepper. Rub chopped garlic & jalapeno peppers onto ribs. Layer sliced peppers & onions on top of ribs. Wrap in foil & place in refrigerator for up to 48 hrs. When ready to prepare, unwrap ribs & let come to room temperature--about an hour. Bake in 300 degree F oven for 8 hours.

Serves 4

Bacon-Wrapped Stuffed Jalapeños

12 large jalapeños

1 8 oz. package cream cheese

1 lb. package bacon


Cut jalapeños in half and remove seeds (keep some for more spicy results). Fill each half of the jalapeños with cream cheese, put them back together. Wrap one slice of bacon around each stuffed jalapeno. Bake in 350 degree oven for about 45 minutes, or until bacon is cooked. The longer you cook them the more mild the spiciness.

Cajun sausage

1 lb. sausage

1 pkg Kraft shredded jalapeno spiced cheese

1 pkg. Kraft shredded Italian blend cheese

1 small can diced green chilies


Brown the sausage and drain. Add cheeses and chilies while still warm. Taste and adjust spiciness by adding jalapeños. I have found that you don't need anymore spiciness if you use the jalapeño-spiced cheese but if you cant find it--use a cheddar cheese and add about 2 diced jalapeños. You could also add scrambled eggs, after you

have mixed everything else together. Serve warm.

Pulled Pork

1 Pork Butt Roast (rub down with your favorite spices)

Cook overnight in crock pot.  In the morning when it is still warm, you can shred with a knife and fork.  The meat is so tender, the fat and bones just fall away.

Mix with BBQ Sauce below.


BBQ Sauce


1 can of Tomato Paste (small)

1 cup of water or pork broth above (fat removed)

1/2 stick of butter

1/4 cup cider vinegar

2 T of Worcestershire

1 T of Mustard

2 T of Lemon Juice

4 T of Splendaâ

Blend together and simmer for 5 minutes.

Juicy Pork Tenderloin

1/4 cup vermouth

2 cloves minced garlic

3 Tbsp. sugar (use your equivalent)

3 Tbsp. soy sauce

1 tsp. Worcestershire sauce

1/2 tsp. salt

1/2 tsp. red pepper

3 Tbsp. tomato sauce

2 tsp. finely chopped fresh rosemary ( I always used dried)

2 lbs. pork tenderloin or pork loin roast


Combine first nine ingredients in a large Ziplocâ bag. Mix together well. Cut pork lengthwise into two long strips. (Remember to trim any visible fat.) Place pork in Ziplocâ bag. Make sure meat is well coated. Refrigerate for 2 to 4 hours min. to marinate.


Remove pork from bag. Place on a roasting rack in a baking or roasting pan. Bake at 350 for 35-45 minutes or until juices run clear. Let stand about 10 minutes. Cut into slices. Pour pan juices over meat. Serve with steamed veggies.

Marsala Pork Chops

4 boneless pork chops

1/4 cup Marsala cooking wine

1 can drained, sliced mushrooms

2 Tbsp heavy cream


Fry the pork chops with about the Marsala cooking wine. Add 1 can of drained, sliced mushrooms. Cook over medium heat about 10 minutes. Turn pork chops and add heavy cream. Cover and cook on medium low about 5-8 more minutes or until pork chops are done.  Serve with Brussels sprouts, green beans or asparagus.

Pork Tenderloins in Creamy Mustard Sauce

1 to 1-1/2 pounds pork tenderloin*

1/2 cup all-purpose flour

3/4 teaspoon plus 1/4 teaspoon salt

1/2 teaspoon plus 1/4 teaspoon freshly ground pepper

3 tablespoons unsalted butter

3 to 6 green onions, white parts only, sliced

1/3 cup dry white wine

1 cup heavy whipping cream

1/4 cup Dijon mustard


Cut tenderloin crosswise into 1/2-inch slices. Place pieces between waxed paper and pound of a 1/4-inch thickness. Combine flour, 3/4 teaspoon salt and 1/2 teaspoon pepper in a plastic bag. Add pork in batches and toss to coat. Melt 1 tablespoon butter in a large skillet over medium-high heat and add one-third of pork. Sauté until brown and cooked through, about 3 minutes per side. Transfer pork to a platter and keep warm.


Repeat with remaining pork in two more batches, adding 1 tablespoon butter for each batch. Add green onions to skillet. Sauté until tender, about 1 minute. Stir in wine. Bring to a boil. Boil until liquid is reduced to 2 tablespoons, about 3 minutes. Stir in whipping cream and simmer until thick, about 5 minutes. Whisk in mustard. Return pork to the skillet with mustard sauce. Heat thoroughly. Serve immediately.


* Can substitute veal scaloppini for pork.


Serves 4 to 6

Pork Chops in White Wine Sauce

Level I - Pro/fat


4 lean rib pork chops, 1-inch thick (about 1-1/2 pounds total)

1-1/2 tablespoons butter or extra-virgin olive oil

1 small red pepper, sliced crosswise

1 small green pepper, sliced crosswise

3/4 pound small, fresh mushrooms, stems removed

1 clove garlic, minced fine

1/4 teaspoon ground pepper

2 teaspoons salt

2 medium tomatoes, peeled* and quartered

1/3 cup dry white wine


Rinse chops. Pat dry. Add 1 tablespoon butter or oil to large skillet. Melt shortening and brown chops, two at a time, about 10 minutes on each side. Remove chops and set aside. Drain fat from skillet.


Add 1/2 tablespoon oil or butter to skillet and melt. Add red pepper, green pepper, mushroom caps, and garlic to skillet. Simmer about 8 minutes, stirring frequently.


Return pork chops to skillet and place them on top of mushrooms and peppers. Add salt and pepper. Put tomatoes on chops. Pour wine over mixture. Cover skillet and simmer for 40-45 minutes, until chops are done.


Serve each chop topped with a spoonful of wine sauce and a garnish of the cooked vegetables.


* To peel tomato skin, put tomatoes in 1 quart boiling water (which has been removed from heat). Leave tomatoes in water for about 1 minute. Remove with tongs and peel skin away.


Serves 4

Rosemary Pork Tenderloin

2 teaspoons dried rosemary, crumbled

2 large cloves of garlic, minced

1 tablespoon Dijon mustard

2 teaspoons salt

4 teaspoons freshly ground pepper

2 (12-ounce) pork tenderloins

1-1/2 tablespoons olive oil


Mix the rosemary, garlic, mustard, salt and pepper in a small bowl. Rub the mixture evenly over the pork; place in a shallow dish. Let stand at room temperature for 15 minutes or in the refrigerator for up to 2 hours.


Brown the pork on all sides in heated olive oil in a skillet. Place in a baking pan.


Bake at 400 degrees for 20 minutes or until cooked through.  Serves 6

Basil Lemon Grilled Veal Chops

1/2 cup olive oil

1 cup chopped fresh basil

Juice and grated zest of 1 lemon

2 to 3 cloves garlic, minced

1 tablespoon Dijon mustard

4 veal chops, 1 inch thick


Fresh basil sprigs

Lemon wedges


Process olive oil, basil, juice and zest of lemon, garlic, and mustard in a blender or food processor until basil is minced.

Transfer basil mixture to a nonmetallic bowl. Add veal chops.

Marinate 30 minutes at room temperature or in refrigerator at least 2 hours.

Prepare grill. Grill over medium-hot coals about 7 minutes per side, turning once and basting with marinade.  Garnish with basil sprigs and lemon wedges.


Serves 4

Veal Imperial

1/4 cup (1/2 stick) butter

2-1/2 pounds veal, cut into 1-1/2 inch cubes

3/4 cup finely chopped onion

2 tablespoons instant beef bouillon granules

1-1/2 cups boiling water

1/2 cup dry white wine

1 tablespoon paprika

1 teaspoon fresh lemon juice

1/8 teaspoon thyme

1/2 cup sour cream

2 tablespoons sherry


In a large skillet, melt butter and brown veal. Add onion and cook until tender.


In a bowl, dissolve bouillon in boiling water. Stir in white wine, paprika, lemon juice and thyme. Pour into skillet over veal and onions. Cover and simmer over low heat for 1-1/2 hours or until meat is tender. Stir in sour cream and sherry just before serving.  Serves 4 - 5




Bacon Wrapped Chicken (Or Pork)

Take 2 pieces of bacon and criss-cross them to make an "X". Place a skinless boneless chicken breast or boneless pork chop in center of the X.  Put a thick slice of vidalia onion and a thick slice of green pepper on top of meat. Bring the sides of the bacon to the top of meat and veggies and hold in place with a toothpick. Place a slice of provolone cheese on top of the bacon. Bake at 375 for about 30-35 minutes.

Bahamian Grilled Chicken

4 chicken breast halves, skin on, bone in

Salt and freshly ground black pepper

Juice of 2 fresh limes or 1 lemon

2 tablespoons vegetable oil

1/4 cup finely diced bacon

1/2 cup finely chopped onion

1/2 cup thinly sliced green bell pepper strips

1/2 cup finely chopped celery

2 cups diced canned tomatoes and their juices

1 cup chicken stock

1 tablespoon Worcestershire sauce

1/2 teaspoon dried thyme


TO GRILL THE CHICKEN: Season the chicken with salt and pepper and marinate in lime or lemon juice for 10 minutes. While this is marinating, heat the grill. Grill for 10 minutes on each side or until just cooked through. Keep the skin on as you grill the chicken to keep it moist. You can take the skin off after cooking. While the chicken is cooking, make the sauce.


TO MAKE THE SAUCE: In a 2-quart saucepan, over medium heat, heat the oil and bacon. When the bacon is brown, add the onion, green pepper and celery and cook, covered, over low heat for 10 minutes or until tender.


Add the tomatoes and their juices, chicken stock, Worcestershire sauce, and thyme and simmer, uncovered, for 10 minutes. Season with salt and pepper to taste.


4 Servings

Balsamic Chicken

Mix about 1/4 cup of good balsamic vinegar with two tablespoons of olive oil, 2 packets of Splendaâ,1/4 cup of chicken broth and some pepper


Melt some butter in a skillet. Brown chicken breasts in the butter. After you flip once, brush the marinade on the cooked side. Continue brushing and flipping for about 8-10 minutes. Take the chicken out of the skillet and place in a baking dish. Bake at 350* for about 15-20 minutes


Meanwhile, pour about 1/3 cup of chicken broth in the pan to de-glaze. Pour in the rest of the balsamic mixture and a little more vinegar to taste and cook down until sauce is as thick as you want (about 20 minutes).


Serve chicken with sauce and asparagus.

Chicken a la Peachy

4 boneless, skinless chicken breasts

2 celery stalks, chopped

1 small onion chopped

3 garlic cloves, minced

5 large mushrooms, sliced

1 tomato, chopped

1/2 c salsa

1 cup cheddar cheese, shredded

1/2 cup sour cream

Salt and pepper to taste


In a non-stick skillet, cook chicken in a small amount of olive oil.


In a large saucepan, sauté onions, garlic and celery in a small amount of olive oil until onion is translucent and celery is desired tenderness.


Add tomatoes, mushrooms, and salsa, sauté a few minutes longer.


Add sour cream and cheese, stir until cheese is melted and sauce is bubbly.


Slice up the chicken into bite-sized pieces and add to sauce. Add salt and pepper to taste. Continue cooking and stirring until sauce returns to a boil. Enjoy


Chicken & Beef Kabobs

1 pound lean tender beef cut into 1-inch cubes

1 pound chicken breasts cut into 1-inch cubes

1/4 cup olive oil

1 clove garlic

2 Tbsp. dry sherry

2 Tbsp. soy sauce

1 small bottle Italian dressing

2 onions, quartered

1 pint cherry tomatoes

1 pound fresh mushrooms

2 yellow, red or green peppers or a combination of each sliced


Place beef cubes in the mixture of olive oil, garlic, dry sherry and soy sauce and marinate for at least 1 hour. Place chicken cubes in the Italian dressing and allow to marinate at the same time as the beef. When the meat is finished marinating place on skewers alternating with vegetables. Brush on the remaining Italian dressing and grill over medium-high heat to desired doneness. We love Kabobs. The wonderful blend of colors and flavors makes for a main course that is both attractive and tasty. You can also get creative with the ingredients. For example, fresh zucchini slices can be used on the Kabobs. You can also add different meats to the mix such as large shrimp, scallops and firm fish like tuna.

Chicken Cordon Bleu

6 - 8 boneless chicken breasts pounded to 1/4 inch thick

6 - 8 slices smoked ham

6 - 8 slices Swiss cheese

1 egg

1/2 cup pork rinds

Salt and pepper to taste

Vegetable oil or non-stick cooking spray


Place 1 slice of ham and 1 slice of cheese on each chicken breast. Roll-up and secure with a toothpick. Dip each breast in the egg and then coat with the pork rinds. Sprinkle with salt and pepper. You may either fry these breasts in a skillet with hot oil or place in a baking dish and spray with non-stick cooking spray and bake in the oven at 350 degrees for about 45 minutes.


If you would prefer, you may substitute veal cutlets for the chicken breasts. Veal has a wonderful flavor that goes very well in this recipe.

Chicken Dish a la Cara

Pan fry boneless skinless chicken breasts in a small amount of olive oil. Season to taste with salt, pepper and seasoning of choice. When the chicken is almost done, cut up onion in large slices into the pan. Cook the onions until they are translucent, or a bit browned depending on personal preference. Remove the chicken and onions to paper towels to drain. Then put the chicken on a cookie sheet and cover with the onions and also with some sliced mushrooms. Put this in a warm oven (350) and cook until everything is really hot. Take this out and top with a few slices of cheddar cheese. Put back in the oven until the cheese gets melted. 

Chicken Divan

2 - 10 oz. packages frozen broccoli

2 cups cooked chicken breast cut into 1-inch pieces

1/4 cup butter

1 tsp. lemon juice

1/4 tsp. ground nutmeg

1 cup chicken broth

1 cup heavy cream

1/3 cup white wine

1/2 cup sharp cheddar cheese, grated

1/4 cup Parmesan cheese, grated


Cook broccoli according to package instructions and place on the bottom of a greased 13 x 9 baking dish. Melt butter in a saucepan; add lemon juice and nutmeg stirring constantly. Slowly add chicken broth, cream and wine.  Continue to cook for several minutes. Pour half the creamy mixture over the broccoli followed by the 2 cups of cooked chicken. Pour remaining sauce over chicken; sprinkle with cheddar cheese and Parmesan cheese. Bake at 350 degrees for 25 - 30 minutes or until heated through. This dish is very tasty. Feel free to use fresh broccoli, steamed until just crisp-tender.

Chicken Gillespie

1/2 cup crushed pork skins rinds

1/2 teaspoon salt

1/2 teaspoon freshly-ground pepper

2 eggs

1/3 cup Parmesan cheese, grated

4 chicken breast halves, boneless and skinless

1/4 cup butter (1/2 cube)

1/2 cup white wine

4 slices mozzarella cheese


In a shallow dish, combine pork skin rinds, salt and pepper. In a separate shallow dish, beat eggs. In a third shallow dish, place Parmesan cheese.


Dip chicken into seasoned pork skin rinds, then into egg, and finally into Parmesan cheese. (Can repeat this process if a thicker crust is desired.)


In a large sauté pan over medium heat, melt butter. Add chicken and sauté until golden brown. Add wine and cook until chicken is no longer pink in the middle, about 10 minutes. Place mozzarella slices on top, cover and cook until cheese is melted, about 3 minutes. Sprinkle with parsley and serve.  Serves 4

Chicken Parmesan

1/4 chicken breasts or thick chicken breast (pound if necessary)

Beat one egg and put on plate for dipping.

On another plate mix Italian seasoning and parmesan cheese

First dip the chicken breast in the egg mixture, then the Parmesan mixture.

Fry chicken breast on each side for 5 minutes in olive oil.

Preheat oven to 350 degrees.

When chicken breast are done (5 minutes on each side), put chicken in a casserole dish and pour tomato sauce over.


Put mozzarella slices on top and bake in oven until bubbly (about 20 minutes).

Chicken Stir-Fry

1 lb. chicken breasts, cut into strips

Red bell pepper, cut into strips

Yellow bell pepper, cut into strips

Onion, cut into wedges

Broccoli florets

Red chili olive oil

Soy sauce


Heat red chili olive oil in large skillet. Add chicken and cook until lightly browned. Add vegetables and soy sauce; cover and steam until broccoli is just tender. Delicious!


You could add any of your favorite veggies - mushrooms and zucchini would be good, too.

Cheesy Chicken Cutlets

2Lbs Chicken Cutlets - trimmed and sliced thin

2 cups of Parmesan Cheese

1/2 cup shredded cheddar cheese

1 1/2 sticks of butter

3 cloves garlic - minced


In bowl add cheddar to Parmesan cheese.  Melt butter in pan with garlic.  Take chicken pieces and dip in butter (let excess drip off) then dip in Parmesan cheese mixture.  Make sure some cheddar sticks to the chicken, roll up and put in a baking dish (with seamed side down). I add a little olive oil to the pan and drizzle the leftover butter mixture over the rolled up chicken. Bake about 35 minutes at 350.

Cheater's Chicken Cacciatoré

6 skinless, boneless chicken breast halves

1 (28 ounce) jar spaghetti sauce

2 green bell pepper, seeded and cubed

8 ounces fresh mushrooms, sliced

1 onion, finely diced

2 tablespoons minced garlic


Put the chicken in the slow cooker. Top with the spaghetti sauce, green bell peppers, mushrooms, onion and garlic. Cook on low for 7 to 9 hours. Serve!

Yield: 5 Servings

Calories 283, Protein 37g, Total Fat 5g, Sodium 742mg,

Cholesterol 82mg, Carbohydrates 21g, Fiber 4g


Crockpot Chicken Cacciatoré

Level One Pro/fat


1.5 cups chopped onion

3 lbs chicken parts, skinned

14 oz canned tomatoes with juice

1 small can tomato paste

10 oz canned mushroom pieces, drained

1 bay leaf

1 tsp salt

1/4 tsp pepper

1/2 tsp garlic powder

1 tsp dried whole oregano

1/2 tsp dried sweet basil

1/4 white or red wine (the alcohol cooks off)

1/2 tsp gravy browner or oxo beef powder

1 tsp artificial sweetener (Splendaâ, Sugar Twinâ, whatever.)


Place onion and chicken in 3.5 quart slow cooker. Combine rest of ingredients and pour over. Cook on low for 6-8 hours or high for 3-4.  Discard bay leaf. Serves 4.

Easy Stir Fry

Level 1 Pro/Fat


1 package precooked chicken (or beef strips) (Louis Rich, Perdue, Tysons)

1 package frozen stir-fry veggies (broccoli, red peppers, water chestnuts)

1 Tbsp. lite soy sauce




Heat meat in a little oil in a skillet. Add veggies and the amount of water suggested on the package. When the veggies are done cooking for the amount of time on the package, add the soy sauce. Stir and heat through. Great, quick and legal.

Four Cheese Chicken

Level 1 - Pro/fat

8 oz skinless chicken breasts

1 medium onion, chopped

2 cloves garlic, minced

2 teaspoons vegetable oil

1/2 cup of salsa

1 teaspoon ground cumin

1 cup Mexican Cheese Blend

Shredded lettuce

Chopped tomato


Cut chicken into 1/2" pieces. In 10" non-stick skillet, cook chicken, onion, and garlic in oil over medium heat for 5 minutes. Add 1/2 cup salsa and cumin. Cook an additional 5 minutes, stirring occasionally. Remove from heat. Stir in 1 cup of cheese. Garnish with lettuce and tomato.

French Farmhouse Garlic Chicken

4 small skinless, boneless chicken breasts

1/4 tsp salt

1/4 tsp pepper

1 T oil

40 small cloves unpeeled garlic*

1/2 C dry white wine or chicken broth

1/2 C chicken broth

1 T lemon juice

1 tsp basil, crushed

1/2 tsp oregano, crushed


Season chicken with salt & pepper. In a skillet, heat oil over med-hi heat. Add chicken & garlic cloves. Cook chicken until just brown turn once. Slowly add 1/2 C wine or broth, 1/2 C broth, lemon juice, basil & oregano.  Simmer, covered for 6-8 mins or until chicken is tender & no longer pink. Use a slotted spoon to transfer chicken & garlic to a warm serving platter, keep warm.


Allow sauce to reduce, or cook down. Pour over chicken & garlic.


This would probably be good over spaghetti squash.


*Halve any large garlic cloves. If time allows, peel the garlic cloves before cooking, otherwise, as you eat the cooked cloves, simply slip the skins off them with the tip of your dinner knife.

Garlic Herbed Hens

4 Cornish hens, halved, rinsed and dried

1 teaspoon salt

1/2 teaspoon white pepper

1/4 cup chopped fresh parsley

1/4 cup chopped fresh sage

1/4 cup chopped fresh oregano

1/4 cup pine nuts, finely chopped

2 tablespoons minced garlic

1/2 cup (1 stick) butter, softened

1/2 cup fresh lemon juice

1/2 cup fresh lime juice

1 cup dry white wine


In a large bowl, mix salt, pepper, parsley, sage, oregano, pine nuts and garlic. Blend with butter to moisten. Place 1 to 2 tablespoons of mixture under the skin of each breast. Place hens in a 9- by 13-inch glass baking dish. Pour lemon and lime juices and wine over hens, cover and refrigerate overnight, turning occasionally to coat.


Grill hens on an oiled grill for 10 to 15 minutes per side. Serve warm.


Serves 4

Goat Cheesy Chicken Rolls

4 skinless, boneless chicken breasts, pounded thin

½ C goat cheese, crumbled

½ C fresh basil, minced

1 T. sun-dried tomatoes, softened in olive oil and minced


Preheat oven to 350.


Oil a small glass baking dish.


In a small bowl, combine all ingredients except chicken and wine and blend well. Spread mixture on chicken breasts and roll them. Fasten with a toothpick. Arrange in baking dish so rolled breasts do not touch each other. Pour wine over chicken rolls.

Greek Chicken

6 boneless skinless chicken breast halves (about 2 lbs.)

2 Tbsp lemon juice, divided

Salt and pepper

4 oz crumbled feta cheese

1/4 cup finely chopped red pepper

1/4 cup finely chopped fresh parsley (or 1 Tbsp. dried)


Arrange chicken in 13x9 baking dish. Drizzle with 1 Tbsp. of lemon juice. Season with salt and black pepper. Top with feta cheese and red pepper. Drizzle remaining lemon juice over chicken.

Bake at 350 for 35 to 40 minutes or until cooked through. Sprinkle with parsley.  Serves 6

Green Chili with Chicken and Roasted Vegetables

Level 1 Serve 4-6


2-3 skinless, boneless chicken breasts divided into two sections each, then sliced lengthwise

2 16oz cans chopped tomatoes

1 16oz can whole chili peppers

1 cup chicken stock or 1 cup water and 1 chicken bouillon cube

I didn’t measure the spices but I would guess

1 tablespoon chili powder

1 tablespoon cumin

Salt and pepper to taste


Lightly brown chicken on both sides, add tomatoes, chili peppers and spices cover and simmer for 30 to 60 minutes.


Two large zucchini peeled and sliced thin lengthwise

One onion peeled and sliced thin

12 - 16oz package shredded sharp cheddar cheese

Sour cream


Lightly brush both sides of zucchini and onion with olive oil.  Place in a baking dish.

Bake at 350 for 15 to 20 minutes.  Arrange roasted zucchini into 4-6 portions in baking dish, layer roasted onion over zucchini, place chicken over the onions, next add a layer of chilies, sprinkle generously with shredded cheese and bake for 5 minutes. Carefully place chicken and vegetable stacks in individual serving dishes ladle green chili sauce over the top. Serve with dollop of sour cream. Optional: 1 envelope sugar substitute stirred into the green chili just before ladling over the stacks helps to blend the spices. Eggplant could be used instead of zucchini.

Grecian Chicken Breasts

6 Boneless split chicken breasts

1 package (10 oz) frozen chopped spinach, thawed

1 package (8 oz) Feta cheese, crumbled

1/2 cup mayonnaise

1 clove garlic

1/2 teaspoon paprika

8 strips bacon


Preheat oven to 325 degrees. Cut a pocket into each chicken breast. Salt and Pepper to taste; set aside.


Thoroughly drain and squeeze any liquid from thawed spinach. Do not cook. Combine with Feta cheese, mayonnaise and garlic; stuff into chicken breast pockets.


Sprinkle the paprika on stuffed chicken breasts. Wrap two strips of bacon around each and place on baking rack in baking dish. Bake uncovered at 325 degrees for 1 hour or until chicken test done.


This would also taste great without bacon but add rosemary and lemon juice. Enjoy!!!!

Grilled Chicken with Pico de Gallo

6 - 8 boneless chicken breasts

1/4 cup olive oil

Salt and pepper to taste

1 tsp. dried marjoram

1 cup Monterey Jack cheese, grated


Cut a horizontal slice in the middle of each chicken breast without cutting all the way through. Place chicken in a baking dish. Add olive oil, salt and pepper and marjoram. Marinate for about an hour in the refrigerator. Remove from marinade and grill over charcoal of gas grill slit side down first. When chicken is done place some cheese in each slit and continue to grill until cheese melts. Serve with Pico de Gallo over chicken.

Kung Pao Chicken

2 large chicken breasts

2 large eggs

2/3 cup coarsely crushed pork rinds

1 T hot chili garlic sauce

2 ounces water chestnuts -- chopped

1 green pepper -- chopped (~1C)

1 teaspoon dried red pepper

1 ounce peanuts -- chopped

1 T soy sauce

Salt and pepper

Garlic powder


Chop chicken into small bite size pieces. Put it in a bowl with eggs and stir. Add in the crushed pork rinds, and saturate.


Next, toss in the rest of the ingredients, and cook in HOT wok (or pan) with

4 T oil. Serve hot.

Lemon-Rosemary Chicken

Level 1 - Pro/Fat


2 medium-size lemons

1 tablespoon chopped fresh rosemary or 1/2 teaspoon dried rosemary leaves

2 teaspoons olive oil

1/2 teaspoon salt

1/4 teaspoon coarsely ground black pepper

1 garlic clove, minced

4 small skinless, boneless chicken-breast halves (1 pound)


From 1 lemon, grate enough peel to equal 2 teaspoons. Thinly slice half of second lemon; reserve slices for garnish. Squeeze juice from remaining 3 lemon halves into small bowl. Stir in lemon peel, rosemary, olive oil, salt, pepper, and garlic.


Spray heavy skillet-grill or 12-inch skillet with nonstick cooking spray. Heat skillet over medium-high heat until very hot.


Meanwhile, toss chicken-breast halves with lemon-juice mixture.


Place chicken-breast halves in hot skillet; cook 5 minutes, brushing with remaining lemon-juice mixture in bowl.  Turn chicken over and cook 5 minutes longer until juices run clear when thickest part of chicken breast is pierced with a knife. Garnish with lemon slices.


Pico de Gallo

6 - 8 roma tomatoes or fresh garden tomatoes, diced

1/2 cup onion, diced

Juice of 1 lime

2 jalapeno peppers, diced

1/2 cup fresh cilantro, chopped

1 tsp. Splendaâ

Salt and pepper to taste


Combine all ingredients and allow to sit for several hours if possible before serving. Do not refrigerate because of the tomatoes. Never refrigerate fresh tomatoes because this will alter their taste. The type of pepper you use in this dish will determine how hot and spicy the Pico de Gallo is. 

Rosemary Barbecued Chicken

8 chicken breasts

1/4 cup vinegar

1/3 cup olive oil

3 Tbsp. fresh lemon juice

2 cloves garlic minced

7 or 8 fresh rosemary sprigs

Salt and fresh ground pepper, to taste


Make 3 of 4 cuts in each chicken breast. Combine remaining ingredients and pour over chicken. Allow to marinate for at least 5 hours or overnight. Remove chicken from marinade and reserve marinade for basting chicken. Cook chicken over medium hot charcoal grill until done, basting often with the marinade. The rosemary really makes this dish. To bring out the flavor, pound the rosemary sprigs with a mallet or some other heavy item. You don't need to beat them up too bad, but just a little to help release the rosemary flavor.

Mrs Trib's Roast Chicken

Rinse and pat dry 1 roasting chicken. Slip slices of garlic(3-4 cloves) under the chicken skin. Place 2 sprigs of rosemary under skin of chicken on each side of breast. Place the other 2 in the chicken cavity.  Halve 1 large lemon and squeeze over chicken. Place the halves in the cavity. Season with salt and pepper and if you wish, you can rub a little olive oil on the skin. Roast in a roasting pan for 1 1/2 hours at 400 degrees (cover with foil for the first 45 minutes).  Serves 4

Mushroom and Mozzarella stuffed Chicken with Roasted Eggplant and Garlic Tomato Sauce

Level one – Pro/Fat Meal – serves 4–6


4-6 boned, skinless chicken breasts

8-12 thin sliced fresh mushrooms

8-16oz shredded mozzarella cheese

3-4 minced garlic cloves

Olive oil

1 medium eggplant peeled or un-peeled sliced thin

16oz can chopped tomatoes

16oz can tomato juice

½ cup white wine

1 tablespoon Italian seasonings

Shredded Parmesan cheese


Heat oven to 350. Spray roasting pan with Pam.


Trim all fat from chicken breasts. Separate each breast into 2 sections. With a sharp knife cut a pocket in the thickest part of the breast. Stuff with mushrooms and mozzarella cheese. Set aside.


Spread sliced eggplant in roasting pan. Brush with olive oil. Roast for about 15 minutes.


Sauté garlic in small amount of olive oil in a large skillet. Add stuffed chicken breasts. Brown on each side 3-5 minutes. Remove chicken from skillet and place on top of roasted eggplant. Generously cover chicken with more mozzarella cheese. Put back in oven for about 10 minutes or until cheese is melted.


Add tomato products and spices to skillet, bring to a boil, Add wine and reduce to desired thickness. Takes about ten minutes over med. high heat.


Serve sauce over Roasted Eggplant and Stuffed Chicken Breasts. Sprinkle with Parmesan cheese.

Roast Chicken with Feta Cheese

Large roasting chicken

6 oz feta or goat cheese

2 minced garlic gloves (or more)

2 tbsp slivered FRESH basil

2 tsp grated lemon zest

black pepper

1 lemon, quartered

1 chopped onion

1 beer (don't worry, we can cook with booze and it evaporates) this will NOT make it level 2


Rinse chicken and dry with paper towel. Make a paste combining the garlic, feta cheese, fresh basil, lemon zest, and black pepper. Using your fingers gently loosen skin of breasts and legs. Spread paste between flesh and skin.  Insert lemon and onion into cavity. Pour 1/2 can of beer in the cavity and set chicken up, so the beer does not run out. By the way, I used alcoholic apple cider. I put the chicken in a clay pot on my grill, but you can use the oven at 400 degrees. If using the grill keep on low heat. It will take about an hour. Make sure to check the chicken with a meat thermometer to make sure it's thoroughly cooked.


This goes well with braised red cabbage.  Cut a small red cabbage in pieces. Sauté an onion and a little garlic until onions are glassy. Add red cabbage and sauté until reduced in volume. Add chicken broth (make sure you don't use any that has hydrogenated oil in it).  Only add about 1/2 cup to a cup depending on how much cabbage you have. When the cabbage is soft, pour balsamic vinegar over the cabbage and let cook for another 2 minutes. Taste and add more balsamic vinegar to your liking. Let it cook every time you add some, so the fluid reduces. Serve braised red cabbage with feta cheese or goat cheese.

Roast Sticky Chicken

4 tsp. salt

2 tsp. paprika

1 tsp. cayenne pepper

1 tsp. onion powder

1 tsp. thyme

1 tsp. white pepper

1/2 tsp. garlic powder

1/2 tsp. black pepper

1 large roasting chicken

1 C chopped onion


In small bowl, thoroughly combine all the spices. Remove giblets from the chicken; clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and rubbed deep down into the skin. Place in a resealable plastic bag; seal and refrigerate overnight.  When ready to cook chicken, put it in a crock pot and do not add any liquid. As the cooking process goes on, it will produce its own juices. Cook on low, 8 to 10 hours, and it will be falling off the bone tender.

Salsa Chicken

3/4 lbs chicken breast, cut into strips

1/2 pkg Taco Seasoning Mix (or 3-1/2 tsp of Homemade Taco Seasoning Mix)

1-12oz jar of Salsa

Lettuce, cheese, bell pepper strips as desired


Brown chicken in large skillet until no longer pink. Stir in taco seasoning and salsa. Simmer on low until salsa is heated through. Serve atop bed of lettuce, cheese, and bell pepper strips. (Makes 4 servings)

Spinach Parmesan Chicken

Level 1 - Pro/Fat


1/3 cup grated Parmesan cheese

1/4 teaspoon Italian seasoning

3 skinless, boneless chicken breasts

1/4 cup chopped green onions

1 tablespoon butter

1/4 cup cream

1/4 cup water

1/2 (10 ounce) package frozen chopped spinach, thawed and drained

1 tablespoon chopped pimento peppers


In a small bowl combine cheese and seasoning. Roll chicken pieces in cheese mixture to coat lightly; set remaining cheese mixture aside. Arrange coated chicken pieces in a greased (use Pam) 8x8x2” baking dish.


In a small saucepan, sauté green onion in butter until tender. Stir in cream and water. Simmer, stirring, until bubbly.  Stir in drained spinach and pimiento and mix together.  Spoon spinach mixture over chicken and sprinkle with remaining cheese mixture. Bake uncovered for 30 to 35 minutes or until tender and chicken juices run clear

Turkey Parmesan

Level One - Pro/Fat (from Sargento)


1 Tbsp olive oil

1 clove garlic, minced

1 pound fresh turkey breast slices, 1/4" thick

1/4 tsp crushed hot red pepper flakes or Italian seasoning

1 cup pizza or spaghetti sauce (check sugar content!)

1 1/2 cups Italian Cheese Blend


In 12" skillet, heat oil with garlic over medium heat. Add turkey in one layer and sprinkle with pepper flakes or seasoning. Cook 4 minutes and turn. Spoon sauce evenly over turkey. Top with cheese. Cook over low heat about 3 minutes or until turkey is cooked through and cheese is melted. 4 servings

Zesty Chicken Nuggets with Horseradish Dip

1 pound boneless, skinned chicken breasts

1 teaspoon salt

1/4 teaspoon pepper

1-1/2 cups finely crushed pork rinds

1/4 cup Romano cheese, grated

Dash cayenne pepper

1 teaspoon dried thyme

1/2 cup melted, unsalted butter or vegetable oil


Preheat oven to 400 degrees F. Line 2 baking sheets with foil.


Cut the chicken into 1-inch cubes.


Combine salt, pepper, pork rinds, cheese, and thyme in a plastic bag. Shake well.


Dip chicken in melted butter or vegetable oil. Then roll in crumb mixture.


Place chicken on foil-covered baking sheets and bake in 400 degree F oven for 10 minutes. Cool and serve or refrigerate.


Serves 4-6


Horseradish Dip


1 cup sour cream

2-3 tablespoons prepared white horseradish, depending on taste

Salt to taste

1/8 teaspoon white pepper


In a small serving bowl, mix sour cream, horseradish, pepper, and salt. Chill.


Makes about 1 cup



Salads and Dressings


Broccoli Salad


1 Bunch broccoli, cut up

1/2 - 1 red onion, chopped

1 C shredded cheddar cheese

8-12 slices bacon, cooked and crumbled



1 C mayonnaise

2 T cider vinegar

about 1/4 C sugar (use substitute of choice)(This is really sweet, so add sweetener a little at a time)


Mix dressing ingredients together in serving bowl and add sweetener to taste. Add salad ingredients and chill overnight for best flavor.

Cole Slaw

One whole green cabbage finely shredded

2/3 cup olive oil

1/3 cup red wine vinegar

1 Tbsp. Splendaâ

2 Tbsp. fresh lemon juice

2 cloves garlic, pressed through a garlic press

Salt and pepper, to taste


Combine all ingredients and blend well. Just use the garlic that comes out of the press; don't add the skin that remains in the press. You may want to start off with half of the cabbage and then add more as the cabbage condenses from the oil and vinegar.


Eventually you should be able to add the entire cabbage. You may also want to add only half of the lemon juice and sugar at first and then add more of these ingredients to taste. We have a tendency to make things with very strong flavors so you might want to work your way up with the lemon juice and sugar. Chill for at least 1 hour before serving. We usually make this dish the night before to really allow the flavors to blend with the cabbage.

Chicken Salad with Basil


1 yellow bell pepper, cut up

2 T white balsamic or white wine vinegar

1 T olive oil

3/4 tsp salt

1/8 tsp freshly ground pepper



1 (2-lb.) cooked whole chicken

1/2 C thinly sliced onion

2 medium ripe tomatoes, sliced

1 T olive oil

1/2 tsp salt

1/4 tsp freshly ground pepper

1 C whole fresh basil leaves


Make dressing.  Puree all ingredients in blender until smooth.


Remove meat from chicken; tear into large shreds.  Toss chicken and onion with half the dressing; let stand 10 minutes.  Meanwhile, arrange tomatoes on large serving platter and drizzle with oil; sprinkle with salt and pepper.


Add basil to chicken; toss.  Arrange on top of tomatoes.  Drizzle with remaining dressing.


Makes 4 servings.

Chop-Chop Chicken Salad

This Asian-influenced dish has a pleasingly crunchy texture, thanks to diced raw vegetables and chopped nuts.



1/4 cup low-sodium soy sauce

1/4 cup fresh lemon juice

1 tablespoon toasted sesame oil

1 packet sugar substitute* (optional)



4 boneless, skinless chicken-breast halves, about 5 to 7 oz. each, grilled or poached and cut into strips

6 cups chopped Napa cabbage

2 medium heads endive, sliced lengthwise in narrow strips

1 cup cucumber, peeled and cut in 1/4" dice

1 cup zucchini, in 1/4" dice

1 cup green, red or yellow peppers, or a combination, in 1/4" dice

1 cup celery, in 1/4" dice

2 tablespoons fresh cilantro, chopped

1/4 cup chopped macadamia nuts


For dressing, in a small bowl, whisk soy sauce, lemon juice, sesame oil and optional sugar substitute until well combined; set aside. 2. In a large bowl, mix chicken, vegetables and cilantro. Pour in dressing; mix well. Let the salad sit for 15 minutes for flavors to blend. Divide evenly on 4 plates; sprinkle with macadamia nuts (level 2 only).

Cucumber and Tomato Salad

1 large cucumber, cut into chunks

2 medium tomatoes, cut into chunks

8 oz mozzarella cheese cubes

½ cup Italian dressing

4 oz crumbled feta cheese


Place vegetables and mozzarella cheese into a bowl. Pour Italian dressing over. Sprinkle with crumbled feta.

Eggplant And Spinach Stacks

Level 1 – Pro/Fat


1 medium eggplant (about 1 ½ lbs.)

1 Tbsp. + 3 tsp. Olive oil

1 tsp. Salt

2 garlic cloves, crushed

1/8 tsp. Crushed red pepper

1 small zucchini (about 6 oz.), coarsely shredded

1 bag (6 oz.) baby spinach leaves

1 C ricotta cheese

¼ C grated Parmesan cheese

2 plum tomatoes, seeded and cut into paper thin strips

1/8 tsp. Cracked black pepper

Fresh thyme leaves for garnish


Preheat oven to 450 degrees F. Cut ends from eggplant and discard. Cut eggplant crosswise into 8 rounds of equal thickness. Brush cut sides of eggplant slices with 1 Tbsp. + 2 tsp. Olive oil. Sprinkle slices with ½ tsp. salt and place in 15 ½” jelly-roll pan.


Roast eggplant slices 20 to 25 minutes or until tender and golden, carefully turning slices over halfway through cooking.


Meanwhile, in nonstick 12” skillet, heat remaining 1 tsp. oil over medium-high heat until hot. Add garlic and red pepper and cook 30 seconds, stirring. Add zucchini and ¼ tsp. salt and cook 2 minutes, stirring. Gradually add spinach to skillet, stirring until wilted and water evaporates, about 3 minutes; set aside.


In small bowl, mix ricotta, Parmesan, and remaining ¼ tsp. salt until blended.


Remove pan with eggplant from oven. Mound spinach mixture on 4 of the larger eggplant slices in pan; top with remaining eggplant slices. Mound equal amounts of cheese mixture on eggplant stack. Return to oven; heat through, about 5 minutes. (Cheese will melt over sides of stacks.) With wide spatula, transfer stacks to plates; top with tomatoes, black pepper and garnish with fresh thyme leaves.

Frisée aux Lardons

This sophisticated version of bacon (lardons) and eggs transforms breakfast fare into a hearty main course. Frisée is baby chicory. If unavailable, substitute a bitter greens mixture, such as watercress, arugula, radicchio or endive.



1/4 cup fresh lemon juice

2 tablespoons Dijon mustard

1 1/2 teaspoons salt

1/4 teaspoon freshly ground black pepper

1 cup extra-virgin olive oil



4 large eggs

12 thick slices of bacon

6 cups frisée, curly endive or chicory, cleaned and torn

1 cup shredded Gruyère cheese


For the dressing, combine lemon juice, mustard, salt and pepper in a blender. With motor running, slowly add olive oil. Remove and set aside. (Dressing can be made well in advance).


Poach eggs in an egg poacher, shallow sauté pan or microwave.  Cook until whites are set but yolks are still runny, about 4 minutes in an egg poacher or 2 minutes in microwave. Place in ice water until ready to use.


Stack the bacon and slice into 1"- by-1/2" pieces. Place in a small saucepan of cold water, bring to a boil and blanch for 30 seconds; remove and drain. In a small, cold sauté pan; cook bacon over medium heat until nicely browned and crisp. Drain and set aside.


To assemble salads, toss the frisée with the dressing and divide evenly on 4 plates. Sprinkle with bacon slices and shredded cheese. To quickly reheat eggs, immerse in simmering water for 30 seconds. Place one egg on top of each salad.

Greek Salad

Serve this Greek salad as a crisp first course or lunch for two.


1/2 small green bell pepper, chopped

1/4 seedless cucumber, chopped

1/2 small red onion, sliced

1 cup Roma or cherry tomatoes, halved

1/3 cup Kalamata or other brine-cured black olives, rinsed

2 teaspoons finely chopped fresh oregano (try substituting fresh mint)

2 teaspoons fresh lemon juice (or substitute red wine vinegar)

2 tablespoons extra-virgin olive oil

1 (6-oz) piece feta, quartered


Toss together all ingredients except feta, then season with salt and pepper.  Put feta on 4 serving plates and top with salad.

Grilled Vegetable Salad

1/4 cup olive oil

3 tablespoons balsamic vinegar

2 cloves minced garlic

Dash of dried basil

Dash of dried oregano

4 slices zucchini

4 slices yellow squash

4 slices eggplant

1/2 red pepper, seeded

1 bunch arugula, rinsed and dried

3 leaves romaine, rinsed and dried

Parmesan shavings

Salt and pepper


In a bowl, stir together olive oil, balsamic vinegar, garlic, basil, oregano, salt and pepper. Stir in zucchini, squash, eggplant and red pepper and toss to coat. Heat cast iron grill pan over high heat. Grill vegetables until tender.

Toss arugula and romaine leaves with remain vinaigrette mixture in bowl. Arrange leaves on platter and top with grilled vegetables. Top with Parmesan shavings


2 servings

Layer Salad / 24 Hour Salad

6 cups lettuce

6 hard boiled eggs

2-3 cups frozen broccoli

1 pound cooked bacon (I like mine crispy for this salad)

1 cup chopped green onion (amounts depends on personal taste)

2 cups shredded cheese (Swiss, cheddar, whatever you like)

1-2 Cups Mayo (sugar free, or low sugar)

Salt, Pepper, Paprika


In large bowl, shred 3 cups of lettuce. Salt and Pepper lettuce slightly.

Add layer of egg, salt slightly.

Add layer of crumbled bacon.

Add layer of broccoli

Add layer of onion.

Layer on remaining lettuce.

Layer on cheese.

Spread mayo on top. Be sure to seal the entire salad; spread mayo over entire top, leaving no gaps to "seal" in the flavors.  Sprinkle generously with Paprika.

Cover with plastic wrap of sealed lid.  Refrigerate for 24 hours, or overnight.  Toss after setting time, and serve.

Perfectly Somerized Cole Slaw

3 parts green cabbage

1 part red cabbage


Artificial sweetener of your choice


Using a food processor, blender, or hand grater, shred the green and red cabbage in bowl. Add Mayo until slaw is the desired consistency. If you like your cole slaw sweet, add sweetener to taste. Mix well. Chill before serving. (Note: The red cabbage gives the slaw a purple color.)

Philly Cheese Steak Salad

Level 1 - Pro/Fat


4 thin breakfast or chip steaks, cut into strips

Olive Oil


Green pepper

4 slices Provolone cheese





Brown onion and green pepper in a little bit of oil in skillet. Add steaks strips and cook until done. Add slices of Provolone cheese and cook a few seconds until melted. Serve on a bed of lettuce. Top with sliced tomatoes and mayo. Serves 2.

Easy Shrimp Salad

(Level 2)

2 (4.25 oz.) cans tiny peeled shrimp

2 T lemon juice

1/4 Cup diced celery

1/4 Cup sliced almonds

1/3 Cup Mayo or Miracle Whip

1 T Chili Sauce (found on catsup isle)

1/8 t dill weed


Drain shrimp and cover with ice water and stir in lemon juice, cover and put in fridge or an hour or so (this takes away shrimpy smell). Drain shrimp, fold in celery and almonds. Mix together mayo, chili sauce and dill weed to make dressing and fold into shrimp mixture. I like to serve it with sliced Swiss cheese on lettuce leaves with tomatoes on the side.

Salad Nicoise

1/2 pound green beans

Mixed greens,

Artichoke hearts

6 tomato wedges

3 hard boiled eggs, halved,

1 (6-ounce) can tuna packed in water


Assemble greens on plate first, arrange other ingredients at whim. Drizzle with: Vinaigrette: 3 tablespoons white wine vinegar, 2 teaspoons Dijon mustard, 1 teaspoon garlic, smashed with salt until pastey, pepper to taste, 9 tablespoons extra virgin olive oil. In a bowl, whisk together white wine, Dijon, garlic, and pepper. Drizzle in olive oil while whisking constantly.

Salad Sandwich

No exact quantities, it's up to you.


Iceburg lettuce (Lots of it)

Sandwich meat (3 oz or 3 slices)

Tomato slice

Hamburger pickle slices

Onion slice (if you like onions on your sandwich)

Cheese (grated or sliced)

Condiment of choice: mustard, thousand island or ranch dressing or mayonnaise.


Layer in the order listed. Top with your choice of condiment (If using grated cheese, mix cheese and condiment, then spread on top.)  Cut everything into small fork size pieces and enjoy.

Summer Green Bean Salad

2 slices Bacon

1 can French-style or Cut Green Beans -- drained

1 teaspoon Salt

1/3 cup Onion -- finely chopped

1 teaspoon Dillweed

1/2 cup Water

1/4 cup Vinegar

1 tablespoon Sugar

1/2 teaspoon Salt

1/4 teaspoon fresh ground pepper

2 tablespoons Olive Oil


In a small skillet, cook bacon until crisp and brown; drain, crumble and place in a medium bowl. Add beans, 1 teaspoon salt, onion and dillweed; toss gently. In a small bowl, combine remaining ingredients; whisk until well- blended. Pour dressing over bean mixture; toss gently to coat. Cover and refrigerate about 2 hours before serving.


6 Servings

Taco Salad

2 Tbs. vegetable Oil

1 medium onion, chopped

5 garlic cloves, pressed

1 pound ground beef

1 tsp paprika

1 tsp ground cumin

1/2 tsp dried oregano

1/2 tsp chili powder

1/2 tsp cayenne

Salt and freshly ground black pepper

1 cup water

1 can (6 oz) tomato paste

1 head romaine lettuce, leaves rinsed, dried, and chopped

2 medium tomatoes, chopped

6 oz Cheddar cheese, grated

6 Tbs. sour cream

6 green onions, chopped

1 jar (8 oz) Mexican salsa


In a large skillet over medium heat, heat the oil. Add the onion and cook until translucent, about 4 minutes. Add the garlic and cook for 1 minute longer. Turn up the heat to high and add the ground beef. Brown the meat, stirring constantly, until crumbly, about 4 minutes. Drain excess fat. Lower heat and add the paprika, cumin, oregano, chili powder, cayenne, and plenty of salt and pepper. Add the water and tomato paste, blending well with a wooden spoon. Bring to a boil, then reduce the heat to low and simmer for 10 minutes, stirring occasionally.


To assemble the salad, place the romaine on 4 plates. Spoon the meat mixture over the lettuce. Top with tomatoes, cheese, sour cream, green onions, and salsa.

Tomato Salad

4 large, ripe tomatoes

1 teaspoon crushed oregano

2 ounces anchovy fillets *optional

5 tablespoons extra-virgin olive oil

3 tablespoons balsamic vinegar

Salt to taste

Fresh ground pepper to taste


Scald and peel tomatoes. Chill.  Cut each tomato into 4 slices and place the slices on individual salad plates.


Sprinkle the oregano over the tomatoes on each plate.


Top the tomatoes with an anchovy (or preferred cheese topping).  Drizzle oil and vinegar over the tomatoes.  Add salt and pepper to taste.


Serves 4

Vintners Salad

8 ounces mixed salad greens, such as leaf lettuce, romaine, bibb lettuce

1 bunch watercress

1/2 cup grated Gruyere cheese (optional)

1/2 cup extra-virgin olive oil

2 tablespoons red wine

2 tablespoons red wine vinegar

1 tablespoon Dijon mustard

1 tablespoon salt

1/4 teaspoon pepper


Wash greens and drain. Break into bite-size pieces and chill for 1/2 hour.  Put greens and Gruyere in salad bowl.


Thoroughly blend remaining ingredients in a jar with a tight lid.


Pour salad dressing from jar over salad and toss gently.  Serve at once.


Serves 6

White Bean Salad

Level II (Level I if olive oil is removed)


2 cups cooked white beans

1/2 cup chopped onion

3 tablespoons chopped fresh Italian parsley

1/4 cup chopped yellow bell pepper

1/4 cup chopped red bell pepper

1/2 teaspoon white pepper

1/8 teaspoon salt

2 tablespoons balsamic vinegar

1 tablespoon white wine vinegar

2 tablespoons olive oil

1 head romaine, separated into leaves


Combine the white beans, onion, parsley, yellow pepper, red pepper, white pepper, salt, balsamic vinegar and olive oil in a bowl; mix well.


Chill, covered, for 30 minutes to 3 hours; drain.


Spoon onto a romaine-lined serving platter.


Serves 6

Grilled Zucchini and Tomato Salad with Balsamic Vinaigrette

Wash and slice lengthwise 2 medium zucchini, brush with olive oil, season with salt and pepper.  Grill (on grill or grill pan) about 5 minutes a side. Remove from grill, cool while making vinaigrette. 2 T olive oil, 2T balsamic vinegar, salt and pepper to taste, add 3 T of minced fresh basil (3t--if dried). Add 2 tomatoes cut into thin wedges and dressing to bowl. Add the zucchini, which have now been cut into 1 inch pieces. Can sit at room temperature for up to 3 hours.

Zucchini Crab Cakes

¼ C diced onion (I used green onions)

1 tsp. Olive oil

1 egg, beaten

¼ C Parmesan or Romano cheese

½ - 1 t. lemon-pepper seasoning

¼ C crushed plain pork rinds

1 6-oz. Can fancy or lump crabmeat, drained

½ med zucchini, grated (or 1 generous C)

Salt and pepper, to taste

1-2 T olive oil


Soften onion in 1 t. hot oil in 10-12" skillet.  Sprinkle grated zucchini with salt and pepper and drain on paper towels.


Combine beaten egg with Parmesan or Romano cheese and lemon-pepper seasoning. Let stand while crabmeat and zucchini drain.


Combine softened onion, egg mixture, crushed pork rinds, crabmeat and zucchini in small bowl.  Using same skillet you used for onions, heat 1-2 T olive oil over medium heat.


Scoop zucchini-crab mixture into hot skillet, using ¼ C scoop. Flatten the patties with spatula and brown on both sides, taking care when turning.

5-6 patties



Creamy Chili Dressing

Whisk together in a small bowl or combine in blender:

1/2 C olive oil

1/4 C sour cream

Add and whisk together or blend to combine:

1/4 C fresh lime juice

1/4 C coarsely chopped fresh cilantro

2 T chili powder

2 t. ground cumin

S&P to taste


Taste and adjust the seasonings. Use immediately or cover and refrigerate. Makes 1‑1/2 Cups. This could be served over romaine lettuce with onions, tomatoes, cheddar cheese and grilled chicken breast strips.

Italian Salad Dressing

Pro/Fat Level 1


1 1/2 cups salad oil

1/2 cup vinegar

1/4 cup grated Parmesan cheese

1 tablespoon equal or Splendaâ

2 teaspoons salt

1 teaspoon celery salt or seeds

1/2 teaspoon white pepper

1/2 teaspoon dry mustard

1/4 teaspoon paprika

1 glove garlic, minced


In screw-top jar combine all ingredients. Shake well before serving.

Mexi-Ranch Dressing

Mix together 1 cup Old El Paso Salsa with one cup ranch dressing. Serve over salad. Makes 2 cups.

Ranch Dressing

Hidden Valley Ranch Dressingâ mix--the kind that calls for milk and mayo

1/2 c. heavy cream

1/2 c. water

1 c. mayo


Mix it according to directions, except put in the cream and water instead of milk.

Salad Dressing Version 1

3/4 cup olive oil

1/4 cup good red wine vinegar

1 teaspoon Coleman’s dry mustard

1 teaspoon salt

1 teaspoon sugar

4 cloves garlic, crushed

Salad Dressing Version 2

3/4 cup olive oil

2 tablespoons balsamic vinegar

1 tablespoon good red wine vinegar

1 teaspoon sugar


Put the ingredients in a jar and shake well.


Do not refrigerate. Both of these keep for weeks, but never stick around that long!

Italian Dressing

1/3 C vinegar

1/3 C olive oil

2 Tbsp. fresh lemon juice

1 Tbsp. Dijon-style mustard

2 tsp. snipped fresh rosemary

1/4 tsp. salt

1/8 tsp. pepper


In a screw top jar, combine all ingredients. Cover and shake well. Drizzle over salad. Refrigerate unused portions.


This is good over baby spinach with tomatoes, Asiago cheese, prosciutto ham and grated Romano cheese

Ranch Dressing


1 C mayonnaise (I use Hellmans)

1 C cream

1 T apple cider vinegar

1/4 tsp. each garlic and onion powder

1/2 tsp. dried parsley (rub between fingers to make it fine)

S&P to taste


Mix all ingredients together until well blended. Recipe can be cut in half for smaller portion. Store in refrigerator.

Creamy French Dressing

1 C mayonnaise

2 Tbsp Splendaâ

2 Tbsp cider vinegar

1 Tbsp cream

1 tsp. paprika

1/2 tsp. dry mustard

1/4 tsp. salt


Combine all ingredients and mix well. Store covered in refrigerator.

Fat Free Dressing #1

1/2 C fat-free plain yogurt (Pick one with the lowest carbs, try Dannon.)

1 T dill

Juice of 1/2 lemon

Salt and pepper to taste


Combine all ingredients and let stand for 20 minutes to blend the flavors.

Fat Free Dressing #2

1 carton fat-free plain yogurt (Pick the one with the lowest carbs, try Dannon.)

1 T grey Poupon mustard (or to taste)

Juice of 1/2 lemon

Salt and pepper to taste


Mix mustard into yogurt; add the lemon juice and salt and pepper. Let stand 20 minutes to blend the flavors.



Cheese Vegetable Pita Pockets

Level 1 - Carb


1/2 cup (4 oz) fat-free ricotta cheese

1 tbsp skim milk

1 tbsp dijon mustard

3/4 cup broccoli florets

1/2 cup each diced red and green bell pepper

1/3 cup chopped fresh mushrooms

2 tbsp thinly sliced green onion tops

4 ww pita bread pockets (1/2 of a 6" round)



In a medium bowl combine cheese, milk and mustard. Stir until smooth. Add vegetables. Mix lightly. Line each pita pocket with a lettuce leaf. Divide and spoon veggie-cheese mixture into each pita pocket.



Sauces, Dips and Spreads

Barbecue Sauce

1 can tomato paste (6 oz.)

1 cup water

¼ cup cider vinegar

2 tbsp. Worcestershire sauce

1 tbsp. dry mustard

1 tbsp. chili powder

2 tbsp. Splenda® Granular


In a medium bowl, whisk together the sauce ingredients.


Prep Time: 30 seconds; Serving Size: 2 Tablespoons; Serves: 16

Béarnaise Sauce

3 egg yolks

1 tbsp minced shallots

3-4 tbsp red wine vinegar

1/4 lb butter, melted

1 tsp minced fresh tarragon



Cook the minced shallots in the red wine on the stove top until it is reduced to 1 tbsp, then strain and reserve.


Use double boiler or metal bowl over hot, but not simmering, water. Put the egg yolks in the boiler top and beat with a wire whisk until smooth. Add the reduced vinegar mixture and gradually whisk in melted butter, pouring in a thin stream. Slowly stir in 2 tbsps hot water, tarragon and salt to taste. Continue to mix for 1 minute. The sauce should be thickened at this point. Serve immediately or hold over warm water for an hour or two, but do not keep too long without refrigeration.


To make Hollandaise, instead of Béarnaise, use 1 tbsp of lemon juice instead of the reduced red wine mixture and replace the tarragon with cayenne pepper.

Hot Artichoke Dip

1 can artichokes (I use Pastene) chopped

1 small onion, chopped

1 cup Parmesan cheese

1 cup mayo


Mix well. Bake at 350 for 30 - 45 minutes. I let it get a little crispy around the edge. Dip with celery, peppers or eat with a fork!! Enjoy!

"No Honey" Honey-Mustard Salad Dressing Or Dip

1/4 cup water

Scant 1/4 cup cider vinegar

1/2 cup mayonnaise

1/4 cup spicy mustard

1 teaspoon dry mustard

2 tablespoons (more or less) granulated Splendaâ


Mix together well until all lumps are gone and dressing is smooth.  This is great over a salad or as a dip for veggies or chicken wings or tenders.

Creamy Skillet Chicken Gravy

Pan drippings from fried/sautéed chicken

1 tsp ThickenThinâ

1/8 tsp. paprika

1/2 Cup chicken broth

1/2 Cup heavy cream

salt and pepper to taste


Scrape pan drippings from skillet after draining off any excess of oil. Pour broth in skillet set to simmer, stir and allow to reduce. Add thickener to cream in separate bowl and mix well. Pour slowly into skillet, stirring constantly and add paprika, salt and pepper to taste. When thickened to desired consistency, pour from skillet into gravy boat and serve. (If mixture becomes too thick, simply thin with a bit of water and stir till smooth.)


* ThickenThinâ is a non-starch vegetable gum thickener with only 1.5 grams per tsp (all fiber) and lots of thickening power (get ThickenThinâ from It's a little pricey but apparently it lasts a long time). Makes 4 servings.

Pasta Sauce

1 cup fat-free cottage cheese or ricotta

1/2 cup fat-free sour cream

1/2 cup or more of fat-free Parmesan cheese

1+ cloves minced garlic

Salt to taste

Pepper to taste


This couldn't be easier: just throw everything in the blender and blend until smooth. Pour it over hot whole wheat pasta and EAT. You can also toss in some steamed veggies for a total meal in a dish! If you like, you can heat up the sauce a little in the microwave or on the stove, but I find that if the pasta is hot, it usually works out just fine.

Tangy Barbecue Sauce

2- 4 oz. cans of tomato sauce

1/2 cup Splendaâ

3 TB of Worcestershire sauce

2TB liquid smoke

1 heaping TB of horseradish

2 TB prepared mustard

1 1/2 tsp. garlic powder

1 1/2 tsp. black pepper or more if you want it hot

1 stick butter

Salt to taste


Mix all the ingredients in a saucepan and simmer for 15- 20 minutes. Will keep about 2 weeks in jar in fridge.

Cheddar Cheese Sauce

1/2 cup mayonnaise

1/3 cup heavy cream

1 cup (4 oz) finely shredded cheddar cheese


Combine mayonnaise and milk in small saucepan. Cook on low heat about 5 minutes or until mixture thickens slightly, stirring constantly. Add cheese. Stir and heat just until cheese is melted. (Makes 1 cup) - Serve over veggies.

Mornay Sauce

1/2 cup mayonnaise

1/4 cup heavy cream

2 Tbsp dry white wine

1/2 cup (2 oz) finely shredded Swiss cheese


Combine mayonnaise, milk, and wine in small saucepan. Cook on low heat about 5 minutes or until mixture thickens slightly, stirring constantly. Add cheese. Stir and heat just until cheese is melted. (Makes 1 cup) - Serve over ham, turkey or chicken breast.

Alfredo Sauce

2/3 cup mayonnaise

1/2 cup heavy cream

1 clove minced garlic or 1/8 tsp garlic powder

1/3 cup SHREDDED Parmesan cheese

2 Tbsp fresh (or 2 tsp dried) minced parsley


Combine mayonnaise, cream, and garlic in small saucepan. Cook on low heat about 5 minutes or until mixture thickens slightly, stirring constantly. Add cheese and parsley. Stir and heat just until cheese is melted. (Makes 1 cup)

Zucchini Spread

3 cups zucchini shredded

2 cloves garlic, minced

2 Tbsp. olive oil

2 Tbsp. lemon juice

4 Tbsp. fresh cilantro chopped

8 oz. cream cheese softened

Salt and pepper to taste


Combine all ingredients in a food processor and blend well. Chill for at least 1 hour before serving. Serve with fresh vegetables.




Cinnamon Crispas

(You'll think you have the real thing from Taco Bell!)


1 bag (full size -- 3-4 oz.) plain pork rinds

15 pkgs Splendaâ

4 tablespoons butter

1 tablespoon cinnamon


Drizzle melted butter over the rinds or put in a plastic bag and shake well to coat.  Mix Splendaâ and cinnamon in a paper bag, then drop pork rinds into bag and shake, shake, shake! If they become soft or soggy later, put them in a warm oven and let them crisp up again.  Serves 4. 3 carbs per serving.


1 package of sugar free jello

2 cups of cold water


Put into popsicle holders and freeze, great for a hot day.



Soups and Stews

Broccoli and Leek Bisque

1 cup sliced leeks, white part only (about 2 medium leeks)

1 cup sliced fresh mushrooms

3 tbls butter

2 (14.5-oz.) cans chicken broth

1 cup fresh broccoli florets

1 cup cream

1 cup grated Jarlsberg cheese


Cut off white part of leek only. Remove root end then cut in half lengthwise. Rinse under running water to remove any trace of sand or grit. Drain, then cut horizontally into

1/2-inch pieces.


In large saucepan, sauté‚ leeks and mushrooms in the 3 tablespoons butter until tender. Stir in the flour and cook, stirring constantly until mixture boils.


Remove from heat and stir in the chicken broth. Return pan to heat and continue cooking and stirring until smooth and mixture thickens.


Add broccoli and simmer for 15 to 20 minutes or until broccoli florets are tender. Stir in cream and Jarlsberg cheese. Cook soup over very low heat until cheese is melted.


Serves 6.

Serves 4 to 6. Creamy Seafood Soup

2 T butter, divided

1/2 lb shrimp, peeled and deveined

1/2 lb scallops

1 onion, chopped

2 ribs celery, sliced

1 T fresh thyme

1 red bell pepper, chopped

3 cups heavy cream

1/4 cup sherry

1/2 t salt

1/4 t cayenne pepper

1/8 t nutmeg

1 cup water


In skillet, melt 1 T butter. Add shrimp and scallops; cook until opaque. Remove. In same skillet melt remaining butter over medium heat. Add onion, celery and thyme; cook until tender, 10 minutes. Add red bell pepper; cook until crisp-tender, 5 minutes. Add remaining ingredients and bring to a boil. Add shrimp and scallops; heat through.


Makes 7 one-cup servings

French Onion Soup

4-6 Cups Broth/Stock (any variety)

6 medium onions, sliced thin

2 TBS Butter

2 TBS Olive Oil

2 TBS Sherry or Wine

1 Pinch Thyme

1/2 - 1 cup cream (optional)

Salt and Pepper to taste

Provolone or other cheese to top


Melt Butter with Olive Oil.  Add sliced onions and Thyme.


Sauté on high until lightly browned (But don't burn!!).


Turn down heat and sauté partly covered for 20 minutes or so. Add Sherry or Wine and let alcohol burn off (couple minutes)  Add Stock/Broth and simmer 20 minutes

Add salt/pepper to taste. Add cream, if desired, and simmer a couple of minutes.


Place in serving bowls/crocks, add cheese to top.  Melt cheese under broiler or in microwave.

Ham and Cheese Soup

1 T. olive oil

½ C onions--chopped

½ C celery--chopped

¼ C bell pepper--chopped

1 C diced ham

4 C chicken stock

1 bay leaf

½ t. dried basil

¼ C cream

¼ C grated cheddar cheese (I use sharp)

¾ C cubed Velveeta cheese

Fry all onions, celery and bell pepper in oil until tender. Add ham and sauté to release some oils and meld the flavors. Add stock/broth, bay leaf, and basil. Simmer to reduce slightly (20-30 minutes). Add cream and return to boil to thicken a bit. Slowly add cheese, stirring constantly. Serve immediately.

Chicken Gumbo

8 oz Polska Kielbasa or Cajun Sausage, cut into 1" slices

1/3 cup olive oil

1 lb. frozen okra

2 c diced onions

1 c coarsely chopped red bell pepper

1 c coarsely chopped green bell pepper

4 cloves garlic, finely minced

5 c chicken broth

3 c drained canned plum tomatoes, slightly crushed

1 tsp. ground cumin

½ tsp. cayenne pepper (can use more)

½ tsp. salt

½ tsp. pepper

1 bay leaf

1 lb. cooked chicken breast, cut into chunks

2 Tbsp. chopped fresh Italian parsley


In a large pot, sauté the sausage over medium heat until brown, about 15 minutes; remove the sausage and set aside.


Add the oil, okra, onions, bell peppers, and garlic. Stir and cook 10 minutes. (If fresh okra is used, cook the okra first over medium heat until soft, about 15 minutes)


Add the chicken stock, tomatoes, cumin, cayenne, salt, black pepper and bay leaf. Simmer, uncovered for 30 minutes. Add the chicken and sausage and simmer for another 10 to 15 minutes.


To vary, add more cayenne pepper (make it more spicy) OR use more chicken breast and a few more onions to make for a thicker pot (more "stuff" in it).

Roasted Vegetable Soup (Or Stew)

2 ripe tomatoes

1 red bell pepper

1/2 small Chinese cabbage

1-2 tbsp olive oil

3-4 tbsp olive oil and balsamic vinegar mix (1 part vinegar to 3 parts oil)

Salt to taste

Lemon pepper to taste

1/2 tsp. garlic powder

1/4 cup heavy creme or tomato juice or chicken stock.


Preheat oven to 350 degrees.  Sprinkle a 9x13 inch glass pan with the olive oil and lay the veggies cut-side down in the oil.  Sprinkle with oil/vinegar mix and the spices.  Turn the oven down to 300 degrees and bake for one hour.  Remove from oven and place veggies in strong plastic bag for 15 minutes.  Remove skins from tomatoes and red peppers.  Place veggies, juice from plastic bag, any juice from pan and 1/4 cup creme in food processor.  Process until smooth.  If prefer a more liquidy soup, add more creme.  If prefer a non-creamed soup, use chicken stock or tomato juice.  Re-heat in microwave for about 30 seconds then serve. Serves one.




Add an eggplant (peeled and sliced in half) an onion, a small zucchini and three big garlic cloves.  It doubles the amount and tastes great.

Shrimp Soup

1/2 pound (2 cups) small shelled shrimp

1/2 t paprika

1/2t chili powder

1/2 t minced garlic

1/2 t onion powder

1 t butter

3 T heavy cream (optional)


Heat the shrimp in 1 teaspoon of olive oil.  Add the dry ingredients & heat through.  Add the butter & cream.  Serve with a fresh parsley sprig for appearance.


This is a pretty good low fat meal.  Almost any legal veggie could be added to make a shrimp veggie soup too.

Summer Squash Lemon Thyme Soup

2 tablespoons of extra-virgin olive oil

2 large sweet onions, chopped

1 leek, chopped

6 garlic cloves, chopped

6 yellow summer squash (about 3 pounds), trimmed and coarsely chopped

4 sprigs of lemon thyme (or 4 sprigs of thyme and 2 strips of lemon peel), plus fresh sprigs for garnish

5 cups of sodium-free chicken broth

½ teaspoon salt

2 to 4 tablespoons of fresh lemon juice

Hot pepper sauce

Parmesan cheese, pine nuts and lemon zest for garnish


In a 4-quart Dutch oven, heat the olive oil over medium heat. Add the onions, leek and garlic and cook, stirring, for 10 minutes or until onions are soft. Add the squash and lemon thyme and cook, stirring for 5 minutes. Increase to medium high heat; add the chicken broth and salt. Cook, partially covered, at a low boil for 20 minutes or until the squash is soft. Discard the thyme.


Puree the soup in batches in a covered blender, then return to the Dutch oven and heat through. Add the lemon juice and hot pepper sauce to taste.


Garnish the soup with shaved Parmesan, pine nuts, thyme sprigs and lemon zest. Serve hot.


Serves 8 (makes 8 cups or 8 first-course servings)

Fast Chicken Vegetable Soup

1 can chicken broth

1/2 cup cooked chicken -- diced or shredded

1 cup water

1 stalk celery -- cut diagonally

1 tablespoon diced onion

3 each mushroom -- sliced thin

3 each asparagus spears -- cut into 1" pieces

1 tablespoon soy sauce -- optional

1/2 teaspoon black pepper


Bring water to a simmer and add everything but the broth. Let simmer 5 minutes(adding more water as needed) or until vegetables start to soften a bit. Add broth and heat through. Serve hot.

Cold Tomato Basil Soup

6 Fresh ripe Tomatoes, large and peeled

1 tsp Sugar

¼ Cup Thinly sliced fresh basil leaves

1 tsp Salt

1 tsp Ground pepper


In an eight-quart stockpot, boil 6 quarts of water. When the water is briskly boiling, carefully place one of the tomatoes into the boiling water. After about one minute, or until the skin begins to wrinkle, remove the tomato with a slotted spoon. Repeat the process until all the tomatoes are blanched. After blanching, the skin can easily be removed. Remove all the skin and cut the tomatoes into quarters. Place the quarters into a food processor and thoroughly puree. Strain the pureed tomatoes into a large glass bowl using a sieve with small enough holes to remove the seeds. Add the basil and sugar, then season to taste with the salt and pepper. Mix thoroughly and cover bowl with plastic wrap and refrigerate for several hours to chill.


Serve when chilled and garnish with finely chopped fresh parsley.  For a different twist to the flavor, place a small mound of shredded mozzarella cheese in the center of the bowl prior to ladling the soup. After soup is ladled, garnish with chopped parsley and drizzle olive oil over the cheese mound.  Serves 6.


Level 1 - Carb


1 16-oz. can veggie broth

1 large celery stalk, sliced thin

1 medium onion, diced

1 small clove garlic, cut in half

1/4 pound green beans, cut into 1" pieces

6 cups water

1 1/2 tsp. salt

1/2 tsp. oregano

1/4 small head cabbage, shredded

1 medium zucchini, diced

1 28-oz. can diced tomatoes

3/4 C small whole wheat pasta(I used shells)

1/2 10-oz. bag spinach, coarsely shredded

1 10 1/2 to 16 oz. can white cannellini beans, drained and rinsed

1 small can red kidney beans, drained and rinsed


In large Dutch Oven, combine broth, celery, onions, garlic and green beans. Over medium-high heat bring to boil and then reduce heat and simmer for 15 minutes, stirring occasionally. Discard garlic.


Add water, salt, oregano, cabbage, zucchini, and tomatoes with the liquid. Heat to boiling. Reduce heat to low and simmer, covered, for about 25 minutes or until veggies are tender.


Stir in pasta, spinach and beans. Cook 10 more minutes or until pasta is cooked and soup is slightly thickened.


Level 2 variation: Serve with grated Parmesan or Romano cheese

Savory Lamb Stew With Okra

1 pound lamb shank, cubed

2 tablespoons extra-virgin olive oil

3 large onions, sliced

1 pound fresh okra, washed and stems removed

1 cup beef broth

2 cups canned tomatoes, drained

1 lemon, juiced

1 teaspoon salt

1/2 teaspoon ground pepper

3-4 drops Tabasco sauce, to taste


In a medium saucepan, sauté lamb in olive oil until browned.  Add onions to saucepan. Cook on low heat until onions brown. (Add more olive oil if needed.)


While lamb, onions are cooking, slice okra into 1/2 inch slices. Rinse okra and drain. Add okra to onions in the saucepan. Add beef broth. Simmer for 15 minutes.


Add tomatoes, lemon juice, salt, and Tabasco to the stew.  Cook on low heat until the stew thickens and the meat is tender, about 1 hour.


Serves 4

Tomato-Basil Soup

1/4 cup butter (1/2 cube), plus 2 tablespoons, divided

5 tablespoons fresh basil, chopped and divided (See note.)

1 large yellow onion, coarsely chopped

6 garlic cloves, minced and divided

1 (35-ounce) can Italian plum tomatoes

1 (35-ounce) can whole tomatoes (See note.)

Salt and pepper

1-1/2 teaspoons Italian seasoning

2 cups chicken broth

Fontina cheese, grated


In a large saucepan over medium heat, melt 1/4 cup butter. Add 3 tablespoons basil, chopped onion and 4 cloves garlic. Cook until tender, about 15 minutes. Pour in tomatoes and their liquid. Simmer uncovered for 30 minutes.  Season with salt and pepper.


In a food processor or blender, puree tomato mixture in small batches. Return mixture to saucepan. (Soup can be stored in refrigerator up to one day ahead at this point.)


In a small saucepan over medium heat, melt remaining 2 tablespoons butter. Add remaining 2 tablespoons basil, garlic and Italian seasoning and sauté‚ for 5 minutes. Combine sautéed herbs with chicken broth and tomato mixture. Simmer until heated through. Serve immediately and garnish with grated Fontina cheese.


NOTES: To substitute dried basil, use 2-1/2 tablespoons. Fresh tomatoes can be substituted for canned whole tomatoes. Use 5 cups fresh tomatoes (7 to 8 medium tomatoes) peeled, seeded and chopped.  Serves 8 TO 10

Toscana Soup

1 lb sausage

1 tsp crushed red pepper

2 oz bacon

1/2 lb onions, minced

4 cloves garlic, minced

1 gallon chicken stock

2.5 lbs potatoes, diced

1/2 pint heavy cream


Cook sausage in a large soup pot and break into bite-sized chunks. Add red pepper, bacon, onions and garlic to pot. Cook until onions are clear. Add chicken stock. Add potatoes and cook until tender, approximately 15 minutes. Reduce heat to simmer. Break up potatoes with a potato masher for a chunky consistency. Add cream, cook additional 5 minutes. Serve or chill immediately.

Vegetable Bean Soup Mexicana

A quick and easy one-pot Level 2 carb meal!


1 cup thinly sliced zucchini

1/2 cup chopped green onions (I used regular onion.)

1 medium red or green bell pepper, chopped

2 14.5 oz cans chicken broth (or vegetable broth if it exists)

1 15 oz can Green Giant or Joan of Ark Spicy Chili Beans, undrained (I used Bush's Texas Style Chili Magic because I couldn't find the beans but it has some sugar in it.)

1 15.5 oz can of Dark Red Kidney Beans, drained

1 15 oz can stewed tomatoes, undrained (I used Del Monte Zesty tomatoes with Jalapeno peppers)

2 Tbsp fresh chopped or 2 tsp dried cilantro

2 tsp cumin*

1/4 - 1/2 tsp ground red pepper (cayenne)*


In a large non-stick (or using non-stick spray) saucepan (3 qts or larger), sauté veggies until crisp tender (about 3-4 mins). Add all other ingredients. Mix well. Bring to a boil. Reduce heat to low, cover and simmer 10-12 mins, stirring occasionally. Makes 6 1-1/2 cup servings.


*Adjust or omit these seasonings if you use preseasoned ingredients. Otherwise it's REALLY spicy.


[Note:This is Level 2 only if you use chicken broth (even then it's only a minor imbalance.)]

Vegetable Chowder

1/2 cup chopped red pepper

1/2 cup chopped onion

1/4 cup butter

1 cup chopped celery

1 cup chopped cauliflower

1 cup chopped broccoli

3 cups of chicken stock

1 tablespoon chopped fresh parsley

3 cups shredded cheddar cheese

salt and pepper to taste

dash of cayenne pepper

1 1/2 cups of heavy cream


In Dutch oven sauté onions and peppers in butter until tender. Add remaining vegetables, chicken stock, salt, pepper, cayenne pepper, bring to a boil, reduce heat and simmer covered for 20 minutes, or until the vegetables are tender. Add cream and mix well, bring soup to a boil, cook and stir for 2 minutes, mix in parsley. Just before serving add cheddar cheese.


I used asparagus, mushrooms, broccoli, celery and a can of diced tomatoes and it was great. The soup doesn't get as thick as it should, as the original recipe calls for flour. I think I would puree some of the veggies the next time to thicken it.



Vegetable Dishes

Artichoke Hearts with Garlic

3 T olive oil

4 large garlic cloves, chopped

2 T chopped Italian parsley

2 8-oz. packages frozen artichokes hearts, thawed


Heat oil in heavy skillet over medium heat.  Add garlic and 1 T parsley; stir 30 seconds. Add artichokes and stir to coat.  Cover skillet; simmer until artichokes are tender, about twelve minutes.  hen uncover skillet, and simmer until juices thicken and coat artichokes, stirring occasionally, about 2 minutes.  Season with salt and pepper.  Transfer to bowl; sprinkle with remaining parsley.

Asparagus Vinaigrette

2-1/2 pounds asparagus, cooked and drained (To keep color and freshness, put cooked asparagus into cold water immediately after cooking.)

3 tablespoons balsamic vinegar

1/4 cup vegetable oil

2 tablespoons extra-virgin olive oil

2 teaspoons salt

Pepper to taste

1/2 teaspoon sugar

2 sweet gherkins, chopped fine


Put cooked asparagus in shallow glass dish.


Combine vinegar, oils, salt, pepper, and sugar in jar with tight lid. Shake well.  Pour dressing over asparagus spears. Refrigerate for a least 1 hour, turning asparagus twice during that time.


Arrange asparagus on a platter and sprinkle with chopped gherkins.


Serves 6

Baked Summer Squash

8 yellow squash, sliced

1 white or Vidalia onion, chopped

1 cup sour cream

1 cup cheddar cheese, grated

1/2 cup Parmesan cheese, grated

3 Tbsp. butter, melted

1/4 cup real bacon bits

1/4 tsp. nutmeg

1 clove garlic, minced

Salt and pepper to taste



Boil squash and onion until tender, drain. Place squash in a baking dish and pour melted butter over squash. Combine sour cream, cheddar cheese, 1/4 cup of Parmesan cheese, bacon bits, garlic, nutmeg and salt and pepper and mix well. Place in baking dish with squash and stir. Top with the remaining Parmesan cheese and paprika. Bake for 30 minutes at 350 degrees. This is the perfect remedy for all the squash that friends and family dump on you this time of year. Don't get me wrong, I love fresh squash but can only eat so much during the two to three week period when it seems like every squash in the country ripens. As you can probably guess, the cheese, sour cream and bacon add quite a bit to the shy little squash in this recipe. There are so many goodies in this recipe that even the kids will like this squash...which again, is one of the true tests for a successful squash dish.

Brazilian Greens

Sauté cleaned shredded collard greens in garlic and olive oil until garlic browns. Add a little water--maybe 3-4 tablespoons and cook for 5 minutes.

Broccoli Bake

8 cups of broccoli florets

1 tsp. margarine or butter

1/2 cup chopped onion

1 cup sour cream

1/2 tsp. salt

1/4 tsp. black pepper

1 tsp. marjoram leaves

Cooking spray

1/3 cup grated provolone/Monterey jack/mozzarella cheese


In a large covered pan, steam broccoli over 1-2 inches of water for 3-4 minutes or just until tender crisp. Remove from pan and quickly place in ice water to stop the cooking. Drain well.


In a small skillet sauté onion in hot margarine. Remove from heat and whip in sour cream and seasonings. In a large bowl, mix drained broccoli and onion mixture.  Lightly spray a shallow 8-inch square baking dish with cooking spray. Place broccoli mixture in dish. Sprinkle cheese on top. Bake in preheated 350 oven for 20 minutes or until heated throughout.


Serves 8

Broccoli with Garlic and Lemon

2 pounds broccoli (about 4 heads)

4 Tbsp. butter

5 Tbsp. fresh lemon juice

2 cloves garlic, minced


Melt butter in small pan. Add lemon juice and garlic. Cut broccoli florets and then peel skin off of the stalks and cut the peeled stalks into thin slices. Steam broccoli until just done and still crunchy. Pour butter, lemon juice and garlic mixture over broccoli and toss gently. Using the stalk is a great way to get the most out of your broccoli. The little slices of stalk are similar to water chestnuts and are nice and crunchy.

Cauliflower au Gratin

Pro-fat, Level1


1 head cauliflower, cut into bite-size pieces

3/4 C. Heavy cream

1 glove garlic, minced or pressed

2 Tbsp butter

salt and pepper to taste

3/4 C. freshly shredded cheese.


Arrange cauliflower in a single layer in a buttered shallow baking dish. (8X8)...or whatever will fit. Pour over cream being sure to cover all of the pieces. Scatter garlic evenly and dot surface with butter. Bake at 400-425 for 30 min until cauliflower is quite tender and top is lightly browned. Don't let it burn or get to soft.


Things I did different. I did more than one layer and dumped all the cream I had on to get rid of it. I used the mashed garlic from a can I had and just put on what I felt like and also just sprinkled on the canned grated Parmesan. It made a lot of juice but that was just as good as the cauliflower. I will make this more often as it was so delicious. I do not think one can go wrong with this recipe cause if there was a way to mess it up I would have done it.

Shredded Brussels Spouts with Bacon

Bring a cup of water to a boil. Trim ends and discolored leaves from 1 pound Brussels sprouts. Add the sprouts, cover, cook on medium high for about 10 minutes. Drain and cool. Cook 12 strips bacon (reserve 6--you need 6 for this recipe). Shred Brussels sprouts crosswise. Set aside. Sauté 1 chopped onion in 1-2 T of olive oil. Add shredded sprouts to the pan. Heat through. Add crumbled bacon and serve.

Cheese Stuffed Jalapeños

Cut the tops off of jalapeño peppers-cut around the seeds & dig them out.  Stuff pieces of cheese into the pepper (try muenster & cheddar).  Beat eggs add salt-pepper.  Dip the stuffed peppers in the egg then into parmesan cheese. You can shake them in a bag.  Fry in oil.

Cabbage Casserole

1/2 cup butter

1 small head of cabbage (cored and thinly sliced

1 large onion finely chopped

1-1/2 cups cream

4 eggs

1 tsp. salt

1/4 tsp. black pepper


Heat oven to 325


Butter a 10-cup casserole dish Melt 1/2 cup butter in large pot. Add cabbage and onion cook over medium heat until softened. Stir in cream, bring to boil. Lower heat and simmer 5 min. Remove from heat.

Let cool slightly.  Stir in eggs, salt and pepper.  Pour into casserole dish & bake for 30 minutes.  Enjoy !

Easy Grilled Portabello Mushrooms

8 Portabello mushrooms washed and stems removed

8 oz. bottled Italian dressing


Marinate mushrooms in Italian dressing for several hour. Prepare charcoal or gas grill for medium heat and grill mushrooms for 8 - 10 minutes per side. The Portabello Mushrooms are fast, easy and savory. Those of you that have never tried these types of mushrooms are in for a treat. The mushroom is very thick and almost has the consistency of steak although a very tender steak. Some recipes call for use of the mushrooms in place of meat. For example, some restaurants serve Portabello mushroom burgers with the mushroom in place of the hamburger meat.

Eggplant French Fries

1 medium eggplant - cut into French fry size pieces

Parmesan cheese



Garlic salt

1/2 cup vegetable oil


Put cheese and seasonings in baggie - add eggplant pieces and shake until coated. Fry in the heated oil until golden brown, drain on paper towels.

Eggplant Parmesan

1 1-1/2 pound eggplant, sliced

1 cup shredded Parmesan cheese

12 oz (3 cups) mozzarella cheese (though, the 6 cheese Italian mixes would be very good as well)

1 1/2 cups of spaghetti sauce


Lightly grease a 11x7x1-1/2" pan. Set oven to 375.  Layer eggplant slices, 1/2 cup parmesan cheese, 1 cup mozzarella cheese, 3/4 cup of sauce.  Repeat layer.  Cover. Bake 50 minutes.  Uncover. Sprinkle with 1 cup of mozzarella cheese.  Bake 5 minutes more uncovered until cheese melts.


Easy, quick, and perfectly legal.  Makes a great lunch.

Green Beans with Bacon


7 bacon slices, chopped

3 garlic cloves, chopped

2 10-ounce packages frozen peas, thawed

2 T (1/4 stick) butter

Chopped Italian parsley


Sauté bacon in heavy large skillet over medium-high heat until brown and crisp. Using slotted spoon, transfer bacon to paper towels and drain.  Discard all but 2 T drippings from the skillet.  Add garlic, sauté until fragrant, about 30 seconds.  Add peas and butter to skillet.  Sauté until heated through, about 5 minutes.  Mix in bacon, season with salt and pepper.  Transfer to dish, sprinkle with parsley.

Green beans with cheese sauce

Two cans of French style green beans, drained

One package of Kraft Classic Meltsâ shredded cheese

About 1/4 c. cream


Heat the cheese and cream together slowly until melted, add green beans--great!

Marinated Tomatoes

½ Cup of Olive Oil or Canola Oil

¼ Cup of Tarragon Vinegar

Parsley (1/3 cup fresh or 3 Tbsp of dried)

1 crushed garlic clove

4 tsp of mustard

2 tsp of Splendaâ (or equiv.)

Salt and Pepper

8 ripe tomatoes sliced.


Marinate tomatoes for 4 hours.


Serve tomatoes room temperature.

Turnip Puff

6 cups cubed turnips *

2 tbsp butter

2 eggs, beaten

3 tbsp flour (omit for level 1)

1 tbsp Brown Sugar Twinâ

1 tbsp baking powder

3/4 tsp. salt

1/8 tsp pepper

Pinch nutmeg


Cook turnips until tender. Drain and mash. Add butter and egg. Beat well. (This may be done the day before).


Combine flour (omit for level 1), Sugar Twinâ, baking powder, salt, pepper and nutmeg. Stir. Butter a casserole dish and place in mix. Bake at 375 degrees or until light brown on top. Serves 6.


Mock Potato Salad

Fabulous! Tastes like the real thing!


6 cups cauliflower florets pieced small (about two heads)

1 cup diced celery

1/4 cup finely minced onion

2 tbsp. chopped parsley (or one tbsp. dried)

1 tsp. dill

2 tbsp. chopped chives/green onion

4 hard boiled eggs, 3 chopped and one sliced into rounds

1 tsp. salt

1/4 tsp. pepper


1.5 cups mayonnaise

1/4 cup creme

1 tbsp. mustard

2 tsp. Splendaâ

2 tbsp lemon juice or white vinegar

1/2 tsp. Louisiana hot sauce



Cook cauliflower in boiling salted water until just tender - about 3-4 minutes.  Remove, drain and refrigerate.  When cold, add celery, onions, parsley, dill, the three chopped eggs, salt and pepper. Toss to combine.


In another bowl stir dressing ingredient and adjust sweetness/tartness/saltiness to taste with Splendaâ, vinegar and salt/hot sauce.  Pour dressing over cauliflower mixture and stir from the bottom of the bowl.


Lay the slices of egg over top of the salad and sprinkle with paprika. Chill.


Serves six people about 1 cup each.

Mock Potato Salad II

Steam or boil cauliflower until tender, but not overcooked.

Chop cauliflower coarsely.


Mix with mayonnaise while the cauliflower is still warm. For a wonderful creamy texture make sure you add the mayo and seasonings while the cauliflower is hot or warm. It will absorb into the cauliflower, rather than sit on top of it in a slimy way.


Mix in any seasonings or ingredients that you enjoy in your favorite potato salad.


Add diced celery, and onions with black pepper.



1 pound eggplant, peeled and diced


1-3/4 pounds tomatoes, peeled and chopped

Bouquet garnish of thyme and bay leaf

2 cloves garlic

3 tablespoons olive oil

1 pound onions, sliced

1-3/4 pounds zucchini, diced

Salt and freshly ground pepper, to taste


Place eggplant in a bowl or on a wire rack and sprinkle generously with salt.  Let rest for 30 minutes, then rinse and squeeze dry.


Place tomatoes in a saucepan with bouquet garnish and garlic.  Simmer uncovered for 30 minutes to make a thick sauce. Remove bouquet garnish and garlic.


Heat oil in a large pot, add onions and carrots, and sauté lightly. Add zucchini, then cover and simmer for 15 minutes, stirring occasionally. Add eggplant and tomato sauce. Season with salt and pepper, then cover again and simmer 1 hour, stirring occasionally.  Serves 8 - 10

Red Cabbage

1 3-lb red cabbage, shredded

2 green apples, peeled and chopped. (I would substitute this for 2 Sweet Vidalia Onions for level 1)

1 onion, chopped

1/8-1/4 Sugar Twin Brownâ, to taste

1/4 cup Balsamic vinegar

6 slices bacon

1 tsp salt

2 tbsp bacon fat

freshly ground pepper

1/2 cup boiling water


Slice the bacon into 1-inch pieces and fry until brown. Remove all but 2 tbsp of the bacon fat and add all ingredients but the boiling water. Stir this until well-mixed, then add water. Bring to a boil and reduce to a simmer.  Simmer one hour, stirring occasionally. Serves 6.

Sautéed Spinach

For the spinach 1 bunch spinach, 1 tablespoons olive oil,1 or 2 cloves minced garlic, salt and freshly ground black pepper to taste, Wash and dry spinach (or pick up at salad bar) heat olive oil in a large skillet over moderate heat. Sauté garlic about one minute. Add spinach leaves, increase heat to high, and stir until evenly wilted, about 2 minutes. Add salt, pepper, cook an additional minute.

Tri-colored Bell Pepper Stir-Fry

Vegetable cooking spray

3 tablespoons white wine

1 green bell pepper, cut into julienne strips

1 red bell pepper, cut into julienne strips

1 yellow bell pepper, cut into julienne strips

1 medium onion, sliced

1/4 cup green onions, sliced

1 tbs fresh basil, minced

1/2 tsp thyme

1 garlic clove, minced

2 tbs fresh parsley


Coat wok or nonstick skillet with cooking spray; place over high heat until hot. Add wine, peppers, onion slices, green onions, basil, thyme, and garlic. Stir-fry until vegetables are crisp-tender. Garnish with parsley.