More Recipes

Turkey Hash (sunshinedaizy)
I was looking for something different for breakfast. I have Carb and Protein. So I came up with this.

1 oz. Turkey Sausage
2 tbsp Onions minced
2 tbsp Green peppers Minced
4 oz. Potatoes Minced
1 tsp garlic minced
1 egg white beaten until frothy
2 Tbsp Salsa

I minced my Onion, Green Peppers and Potatoes in Food Processor, Seperately. Put them in a pan.
Added Turkey cooked until oninos were soft, about 10 minutes.
Add Egg white and Salsa and stir until mixed into meat and potatoe mixture. Flatten in pan until browned alittle about 3 minutes.
Stir and flatten again Cook about 3 more minutes. Enjoy!


White Chili (Sunshinedaizy )

Ingredients:
1 C chopped onions
1/2 C chopped red bell pepper
4 garlic cloves, minced
2 tsp Splenda
10 oz. skinless, boneless chicken brease, diced
1 tsp chili powder
1 tsp chopped fresh oregano leaves
1/2 tsp salt
3 C low-sodium chicken broth
12 oz. drained cooked Great Northern beans (NSA)
1 or 2 Jalopeno Peppers, seeded and deveigned then chopped
Chopped fresh cilantro for garnish

Instructions:
In large nonstick saucepan over low heat, combine onions, bell pepper, garlic and splenda; cover and cook stirring occasionally, until soft, 15 min.

Add chicked, chili powder, oregano, and salt; raise heat to medium and cook, stirring constantly, until checken is browned, 5 min.

Add broth, 3/4 of beans; reduce heat and simmer 30 min.

Mash the left over Beans with 1-2 tbsp water. Pour into chili and cook stirring, until slightly thickened, 3 min or so.
Notes:
Per 1-1/2 C Serving: 257 calories, 2 g total fat, 0 g saturated fat, 41 mg cholesterol, 331 mg sodium, 36 g total carbohydrate, 5 g dietary fiber, 26 g protein, 87 mg calcium


Tonights Dinner:
*Grilled Chicken Breast poached in Taco Sauce then shredded
*Green Salad with onions, lettuce, Lots of tomatoes, cucumbers
*Salsa for dressing
*Taco Flavored Seasoned Rice.

My Taco Bell Taco Sauce (sunshinedaizy)
I always double this recipe

8 oz. can Low or No Salt Tomato Sauce
1/3 C. Water
1/4 to 1/2 Tsp. Chili Powder (to Taste)
1 1/2 Tsp. Cumin
1 1/2 Tsp. Dry minced Onions
1 Tbsp. Vinegar
1/2 Tsp. Garlic Powder
1/2 Tsp. Paprika
1/4 Tsp. Splenda
1/4 to 1/2 Tsp Cayenne Pepper (to Taste the more you add the hotter it will be!)

Place all ingredients in to a sauce pan and stir well. Simmer at a very low Temperature for 15-20 minutes (until slightly thickened). Remove and Cool. Keeps in the Refrigerator for several days.

Notes: I use it for a Simmering Sauce for chicken breasts, then shread it up for "Taco" meat. Love it for Spanish Rice. Or add Horseradish and use it for shrimp and seafood!


Taco Rice:
My Taco Seasoning Mix (sunshinedaizy)

2 Tbsp Tones chili powder
2 Tsp. Tones Paprika
1 Tbsp Tones Dried Onion flakes
1 tbsp. Garlic chopped
1 Tsp cumin
1 Tsp red pepper flakes
1 Tbsp. Tones Garlic and Herb Seasoning
**Tones seasonings are bought at Sams Club in the spice section. They are restaurant size, But I go through these flavors monthly)
Mix all spices together.

In a pan Put Water and Rice and Seasoning Mix. Stir to blend. Cook rice as usual.

Wendys Spicey Salsa
I make a quart of this every sunday and store it in Canning Jars. Also I love Spicey Foods, So adjust to fit your tastes.

4 medium tomatoes, chopped and seeded (I like Roma Tomatoes)
1 small white onion, finely chopped
1 small Green pepper Chopped. (roasted and peeled)
1-2 cloves Garlic chopped
1-2 l jalapeno pepper, roasted on stove, peeled, seeded and minced
2 Green Onions Diced
1 small can Tomato Sauce to moisten.

Chop all ingredients into small pieces. Combine all in a bowl. Stir well and store in fridge over night or longer for flavors to blend together. The longer it sets...the better it tastes. Store in an air tight container

Sunshinedaizy/Wendy

Soups, Stews and Chilis

Soups:

Veggie Soup DeJour
From Chipotle Platoon Member PFC. MsBuer

List of Ingredients
* 1 Large bunch of Celery
* 2 Large Green Peppers
* 2 Large Yellow and/or Red Peppers
* 1 Large container of Mushrooms (I like Baby Portabello mushrooms)
* 2 Large Onions
* 2 Cups of Chicken Broth or (2 cups of water + 4 packets of Herb Ox Very Low Sodium Bouillon I mix 2 Beef and 2 Chicken)
* 3 Cans Chopped Tomatoes (Stewed, diced, whole...Your choice)
* 1 Tablespoon of the following Spices:
* Basil
* Thyme
* Cumin (3 Tbs is what I use)
* Oregano
* Parsley
* Pepper
* Garlic Powder (could use 4 cloves of garlic)
* Or: 1/4 cup of Italian Seasoning, 1 Tbs Pepper and 3 Tbs Cumin

Instructions

1. Chop all Veggies to small pieces. Place in large stock pot with seasonings. Cover with water. Bring to a boil over high heat.
2. Turn heat down and simmer 1-3 hours. The more you cook it the better the taste.
3. Put hot soup into a blender and blend until smooth.
***Be Very careful doing this...never add more soup then to go half way up your container and cover with a heavy kitchen Towel before turning on to avoid the hot soup from splashing you. It will be very hot!

Can be served hot and eaten like a soup or cold and drink.

Final Comments

Other Additions if you desire:
1 Can Tomato Sauce
4 cups Shredded Cabbage
Ground Turkey meatballs (poach in broth while it cooks added about 30-60 minutes into cooking)
Pinto beans or other beans you like or are allowed.
Chili Powder
Any other Veggie that is in season...Zucchini or spinach.

All Veggies are Free Veggies

Wendy's Note: Let you imagination go wild. TI have tried Many different combinations. I love this recipe and make it weekly.
I have made a new pot of this every Sunday for 12 weeks and never had it the same twice. I personally Poach Turkey meatballs and Shrimp in the broth. Then when serving I add Beans, Rice or Potatoes to my bowl and the protein that I want and then 2 cups of Veggies. this makes a complete meal.

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Autumn Soup
From member CsrLiz344 with some of my modifications

List of Ingredients
* 1-1 1/2 lbs extra-lean ground beef (Turkey or Chicken)
* 2 cups chopped onion
* 8 cups water
* 2 cups sliced carrots
* 2 cups sliced potatoes
* 1 cup sliced celery
* pepper to taste
* 1 cup beef stock (salt-free or make your own)
* 2 bay leaves
* 2 pinches of basil
* 2 16 oz cans no-salt added Italian-style stewed tomatoes
* 2 small cans no-salt added tomato sauce
Instructions
1. Cook beef and onion until beef is browned. Drain.
2. Put back in pot and add water, carrots and seasonings. Bring to a boil, cover and simmer 10 minutes.
3. Add celery, potatoes, tomatoes and tomato sauce. Bring back to a boil, then cover and simmer on low for 1 hour.

Final Comments
With Beef Contains: Protein C, Carbohydrate A, Vegetable A
With Poultry Contains: Protein B, Carbohydrate A, Vegetable A

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Arlene's Potato Leek Soup
Arlene Director of Food Services / New Body Cafe on Provida

List of Ingredients
* 4 cups chicken broth, NSA
* 2 cups water
* 4 medium potatoes, peeled and cut into small pieces
* 2 large yellow onions, chopped
* 6 leeks, well washed and chopped
* 1 tsp oregano, dried
* 3 TBSP fresh parsley, finely chopped
* 1 to 2 TBSP Balsamic vinegar

Instructions
1. Bring the chicken broth and water to a simmer in a large saucepan.
2. Add the potatoes, onions, and leeks.
3. Cover and simmer over a low heat for 20 minutes to 1/2 hour.
4. Use a potato masher, mash the potatoes in the broth until it becomes a coarsely textured soup.
5. Add the oregano, parsley, and vinegar, and simmer for an additional 5 minutes or so.

Final Comments
Contains: Carb A

Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:

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Sweet and Sour Soup

Food Network recipe changed by me to fit plan.

List of Ingredients
* 3 Tbs Chicken stock
* 1 Large Onion, diced
* 2 Cloves of Garlic, diced
* 1 tsp Crushed Red Pepper Flakes
* 2 Tbs Splenda
* 6 cups of cabbage (I used green but can use any color or kind)
* 1 Cup Tomatoes, chopped
* 6 c Chicken Stock
* Fresh ground Pepper to taste
* 1/4 cup Chopped Fresh Parsley
* 1 container of Mushrooms
* 1/4 Cup Balsamic Vinegar

Instructions
1. Heat 3 Tbs Chicken Stock in Sauce pan until hot. Add Onions, cook until soft. Add Garlic and Red Pepper Flakes.
Cook 1 minute.
2. Add Balsamic Vinegar and Splenda, Bring to a simmer.
3. Add Cabbage, Tomatoes and chicken stock and bring to a simmer.
Season with Pepper.
4. Simmer uncovered for 30-40 minutes or until Cabbage is tender.
5. Stir in Parsley.

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Chicken or Turkey Barley Soup
chopped onion
chopped garlic
vegetable broth
chopped celery
chopped carrot
sliced mushrooms
chopped tomato
2 oz shredded cooked chicken breast or turkey breast
1/2 cup cooked barley
Simmer chopped onion and garlic in vegetable broth until onion is tender. Add celery and carrots simmering until carrot is almost cooked. Add mushrooms, tomato, chicken, and barley. Add more broth and simmer to heat thoroughly.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B, Vegetable A

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Easiest Chicken and Rice Soup
2 split chicken breasts, diced
2-3 cups water
1/4 onion, diced
generous sprinkle Italian seasonings
1 clove garlic, sliced
1 cup rice
2-3 cups water
1 bay leaf
generous sprinkle cracked red and black pepper
1 clove garlic, sliced
Combine first five ingredients, boil until chicken is cooked. Transfer to bowl. In same pot, boil rice in water with remaining ingredients until rice is tender. Add chicken, stir.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B

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Turkey Meatball Soup
1 lb ground turkey breast
1 bunch scallions finely chopped
1 jalepeno pepper, minced (or to taste)
1 cup cilantro, finely chopped
1 tbsp grated fresh ginger
1-2 fresh garlic cloves, grated
2 tbsp Mrs. Dash Garlic and Herb
1/4 tsp black pepper
1 can no sodium added chicken stock
1 c greens ( spinach, bokchoy etc)
additional chopped cilantro
fresh lime juice
Combine turkey breast, scallions, jalapeno, 1 cup cilantro, ginger, garlic, Mrs. Dash and black pepper. Roll into small meatballs about 1" in diameter. Freeze until ready to use. To prepare soup, poach thawed meatballs in boiling stock, add greens, a squeeze of fresh lime and top with fresh cilantro.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-D-E
This Recipe Contains: Protein B

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Healthy Fast Chicken Vegetable Soup
2 boneless, skinless chicken breasts, chopped
2 onions chopped
3-4 stalks celery, sliced
1-2 large carrots or a couple baby carrots, sliced
1-2 cans mushrooms drained without salt or bunch fresh sliced
1 can chopped tomatoes (low sodium)
1 can green beans (low sodium)
1 cup cooked rice
2 cans low sodium chicken broth
pepper
dried parsley
In a large preheated non-stick pot, brown chicken using no oil or butter. Add a little water and scrape pan as chicken browns. When pan is dry, add a little more water and continue cooking. Water should turn a little brown from the browned meat and scrapings from the pan. Cook until chicken is tender, adding a little water as needed and watching carefully. Add onions and brown with meat adding water as needed. When onions are limp add about 1/2 cup water. (If using fresh mushrooms, add now and cook until limp.)

Meanwhile chop celery and carrots. Cook in microwave with about 2 tablespoons water for about 3-4 minutes until tender.

Add tomatoes, celery, carrots, drained mushrooms, drained green beans, pepper and parsley to meat; heat through. Add chicken broth and heat until warm.

Add 1/2 cup warmed cooked rice to a large soup bowl. Add soup on top of rice.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B, Vegetable A

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Roasted Tomato Soup
3 lbs ripe tomatoes, cored, seeded and halved
2 red onions, chopped
1 clove garlic, minced
3 cups nonfat/sodium-free chicken broth
3 tbsp chopped fresh basil
fresh ground black pepper to taste
Preheat broiler. Spray a baking sheet with nonstick cooking spray** and place tomatoes on it, cut side down (skip the cooking spray if you have a good non-stick baking sheet). Broil for 10-12 minutes, or until the skins are blistered and blackened. Let cool, then slip off skins. In a medium sized saucepan, heat a little chicken stock or water over medium heat. Add onions and cook for 5 minutes. Add garlic and cook for 2 additional minutes or until onions are softened. In a food processor, combine tomatoes and onions; process until smooth. Return to saucepan and add chicken stock; bring to a boil then reduce to simmer for 5 minutes. Stir in basil and season with pepper.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E
This Recipe Contains: Free foods

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Butternut Squash Soup
1 butternut squash
2 cups chicken or vegetable broth
seasonings to taste
leeks, if desired
Pierce the outer shell of the squash in several places and bake, whole, 1 hour at 350 degrees. Once baked, cut open, seed, and remove the soft flesh. Place flesh in soup pot, add broth, and seasonings to your taste (I usually add onion flavor). Let boil for about 5 minutes then puree. Check seasonings, simmer for a few minutes more. If desired, add cooked leeks.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Carbohydrate A



The recipes after White Chili are not mine but they look good. I plan on trying them all!

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Tortilla Soup (sans tortillas)
2 lb bnls sknls chicken breast, sliced into strips
1 small sweet onion, diced
1 bell pepper, diced
4 cloves garlic, crushed
1 can (16 oz) NSA chicken broth
1 can NSA diced tomatoes
1/2 t ground cumin
1 t oregano
1 t cilantro
* I like to add a dash of red pepper or cayenne but I like my stuff hot.

In nonstick pot, brown chicken over medium high heat. Once browned, add onion, garlic and bell pepper. Cook 5 minutes. Add tomatoes, chicken broth, cumin and oregano. Simmer for 15 minutes. Add cilantro. Simmer 5 minutes more

Stews:

Chili:

White Chili (Sunshinedaizy)

Ingredients:
1 C chopped onions
1/2 C chopped red bell pepper
4 garlic cloves, minced
1/2 tsp Splenda (taste after seasoning. Be careful to not add too much.)
10 oz. skinless, boneless chicken breast, diced
1 tsp chili powder
1 tsp chopped fresh oregano leaves
1/2 tsp salt
3 C low-sodium chicken broth
12 oz. drained cooked Great Northern beans (NSA)
1 or 2 Jalapeno Peppers, seeded and deveined then chopped
Chopped fresh cilantro for garnish

Instructions:
In large nonstick saucepan over low heat, combine onions, bell pepper, garlic and Splenda; cover and cook stirring occasionally, until soft, 15 min.
Add chicken, chili powder, oregano, and salt; raise heat to medium and cook, stirring constantly, until chicken is browned, 5 min.
Add broth, 3/4 of beans; reduce heat and simmer 30 min.
Mash the left over Beans with 1-2 tbs water. Pour into chili and cook stirring, until slightly thickened, 3 min or so.
Notes:
1-1/2 C Serving:
Protein B
Carb B

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Bette's OP Chili
From Bette from Provida

Recipe Introduction

This Recipe Won 1st place for flavor in the big chili cook off in NBU04!! Can be made in the crockpot.


List of Ingredients
* 1/2 lb dry Pinto beans. Soak Beans OVER NIGHT for even cooking
* 1 1/4 lb. Ground Turkey Breast
* 1-15 oz. can diced tomatoes (no salt added)
* 1-15 oz. can diced tomatoes w/green chilies (no salt added)
* 1 - 8 oz. can tomato sauce (no salt added)
* 3 cloves minced garlic
* 1 medium onion chopped
* 1 Bell Pepper
* 2 -3 Tbs chili powder (no salt added)
* 1 tsp crushed cumin
* Fresh Ground black pepper to taste
* 1 cup NSA Beef Broth and 1/2 cup of water if needed
* For Spicy flavor I add 1/4 tsp of Crushed red pepper and 1/4 tsp of ground cayenne
* 2 Small Zucchini cut in chunks - aprox. 2 cups
* 2 Cups chopped Mushrooms
* 1 Cup Chopped Celery

Instructions
1. Boil Soaked Pinto beans in pot for aprox. 2 hours till tender.
2. Brown the turkey and onions and Bell Pepper together; add all other ingredients except beans.
3. Simmer 15 or 20 minutes. Add beans and simmer 5 minutes more.

Final Comments 8 servings
2 oz. protein B
1/2 cup carb. C
Free Veggies.

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Annette's Chili
1/2 lb ground turkey
1/2 lb 4% ground beef
1 medium onion, chopped
1 clove garlic, minced
1/2 large red bell pepper, minced
1 can NSA chicken broth
1 16 oz. can NSA diced tomatoes
1 8 oz. can NSA tomato sauce
1 tsp. The Spice Hunter garlic pepper blend - salt free
1 tsp. Mrs Dash garlic herb
1/2 tsp. black pepper
1/4 tsp. McCormick Chipotle Chile pepper
3/4 tsp. ground cumin
Pinch of Splenda - found this brought out the flavor a bit more

Brown turkey and beef with onion, garlic and bell pepper. Add remaining ingredients and simmer for 45 minutes to an hour. This brings it to the desired consistency and brings out the flavor. I have made this with 1 can of drained/washed pinto beans also, but I prefer mine served over a baked potato. This is even better the next day.....YUM!!

Smoothies and Beverages

Smoothies and Beverages

Pineapple Pina Colada Smoothie (Kathleen T)
This is my favorite breakfast smoothie!! I love pineapples & coconut and this is what I came up with. Reminds me of a "virgin" Pina Colada!

2 egg whites can use powdered
2-4 packets of Splenda (or to taste)
1/2 cup pineapple (use fresh, canned or snack pack variety packed in own juice)
1/4 tsp. coconut extract
1 1/2 cups ice
1/3 cup water (more or less)

Blend egg whites and Splenda in blender/bullet; add pineapple, coconut extract, ice and water. Blend until smooth.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Afternoon Snack A-E
Evening Snack A-D-E
This Recipe Contains: Protein A, Fruit A


Vanilla Cappuccino Protein Drink (Body4Me)
I will admit to an extreme LOVE of anything coffee and I sorely miss my daily Starbucks. BUT, I did come up with this Bullet substitute that gives me my coffee fix as well as a good source of protein! Only TRUE coffee lovers need apply. ;)
• 2 oz. of strong black coffee (I make a double shot of espresso)
• 1 scoop Vanilla protein powder**
• 2 packets of Splenda
• 1 Tablespoon of Torani Sugar Free chocolate flavored syrup
• 1 cup of ice
First, using the Mug, put in the ice, coffee, Splenda, syrup and then the protein powder. Screw on the Cross Blade, blend until ice runs smooth. Take off Cross Blade and replace with comfort ring.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-D-E

This Recipe Contains: Protein A

**I used Whey protein vanilla ice cream as BMOS Dolores says it is her favorite and she said it is okay to use for our protein 1 scoop equals a woman's serving..

Fish and Seafood Recipes

Fish and Seafood Recipes

Seafood

Shrimp Cocktail (Riddick)
2 oz. fresh or frozen shrimp, cooked and thawed
2 Tbs minced celery
1 tsp minced onion
1/2 tsp minced parsley
2 Tbs OP ketchup
1/4 tsp fresh horseradish, minced

Mix it all together and go!


Shrimp Scampi
1 large clove garlic -- pressed
1/2 pound large shrimp -- peeled and de-veined
1 tablespoon dry white wine
1 teaspoon lemon juice
1 teaspoon minced parsley
1 pinch oregano
pepper to taste

In a large skillet, medium high heat. Stir in the garlic and add shrimp sautéing until just pink, about 3 minutes. Add the wine, lemon juice, parsley, oregano, and pepper; simmering until just heated through

Makes 4 Servings
Contains Protein B


Tequila Shrimp (Adapted from a Keith Family recipe)
Prep Time: 15 minutes Cook Time: 10 minutes
Again, I pulled all salt and oil and subbed broth where needed.

2 tablespoons no salt aded Chicken broth
1 white onion, diced
3 cloves garlic, minced
10 shrimp, peeled, deveined, halved lengthwise
1/4 cup tequila
3 Roma tomatoes, diced
2 limes, juiced
1 tablespoon chopped cilantro
Salt and fresh ground black pepper

In a medium non-stick saute pan with the broth, saute the onions and garlic. When the onions are translucent, add the shrimp and continue to saute for 3 to 4 minutes. Then add the tequila and flame off the alcohol. Then add the tomatoes and saute for another 3 to 4 minutes. Then add the lime juice when the shrimp is cooked half way. When shrimp is fully cooked, fold in the cilantro. Season with pepper and serve.

Contains Protein B


Crock Pot Creole Shrimp
1-1/2 c. diced celery
1-1/4 c. chopped onion
3/4 c. chopped bell pepper
1 (8 oz.) can NSA tomato sauce
1 (28 oz.) can NSA whole tomatoes
1 clove garlic*
1/4 tsp. pepper
6 drops Tabasco (opt.)
1 lb. shrimp, deveined & shelled

1/4 teaspoon garlic powder may be substituted. Combine all ingredients except shrimp. Cook 3 to 4 hours on high or 6 to 8 hours on low. Add shrimp last hour of cooking. Serve over hot rice. Chicken may be substituted for shrimp. Stove top version, if you don't have a crock pot. Sauté celery, onion and bell peppers in chicken broth until tender. (Better if left a bit crunchy.) Add remaining ingredients except meat being used. Simmer at least 30 minutes to an hour. Add shrimp or whatever meat you wish and simmer 30 minutes more.


Jamaican Shrimp Adapted from Better Homes and Gardens
• 2 lb. fresh or frozen large shrimp in shells
• 3 Tbsp. white wine vinegar
• 2 Tbsp. lime juice
• 1 jalapeno pepper, seeded and finely chopped
• 1 Tbs. Splenda
• 2 tsp. Jamaican Jerk Seasoning*
• 1 medium mango, pitted, peeled, sliced, and halved crosswise
• 1 small lime, halved lengthwise and sliced
• 1 small red onion, quartered and thinly sliced

1. In a large saucepan cook fresh or frozen shrimp, uncovered, in boiling water for 1 to 3 minutes or until shrimp turn pink. Drain immediately and cool. Peel shrimp, leaving tails intact; de-vein. Place shrimp in a heavy plastic bag. At this point, you can seal the bag and chill for up to 24 hours.
2. For marinade, in screw-top jar combine white wine vinegar, lime juice, jalapeno pepper, Splenda, and the Jamaican Jerk Seasoning. Cover and shake well to mix; pour over shrimp in plastic bag. Cover and chill for 1 hour, turning bag occasionally.
3. To serve, drain shrimp, reserving marinade. In a large serving bowl, layer shrimp, mango, lime slices, and onion, repeating until all are used. Drizzle reserved marinade on top. Makes 10 to 12 appetizer servings.

*Note: To make your own Jamaican Jerk Seasoning, combine 2 teaspoons onion powder, 1 teaspoon Splenda, 1 teaspoon ground thyme, 1/2 teaspoon ground allspice, 1/4 teaspoon ground cinnamon, and 1/4 teaspoon ground red pepper.
Nutritional facts per serving: calories: 102, total fat: 3g, saturated fat: 1g, cholesterol: 105mg, sodium: 334mg, carbohydrate: 7g, fiber: 1g, protein: 11g, vitamin A: 12%, vitamin C: 18%, calcium: 2%, iron: 13%


Cherry Tomatoes Stuffed w/ Shrimp
list of Ingredients

6 medium size shrimp
2 tablespoons minced parsley
2 tablespoons minced fresh chives
1 tablespoon lemon juice
1 pint of cherry tomatoes

Recipe

Cook shrimp drain and cool then put in food processor for 1 minute. When done add in parsley chives lemon juice and pepper. cover and chill in fridge. To stuff tomatoes slice about 1/3 off the top of each one and with a small spoon scoop out and discard the seeds. Fill the tomatoes with the shrimp mixture.


Lemon Barbecued Shrimp
These tangy grilled shrimp are a great alternative to throwing a turkey burger or chicken on the barbecue. They're low in fat and loaded with flavor.
Ingredients:

2½ pounds large fresh shrimp, peeled and deveined
½ cup fresh lemon juice
3/4 cup OP Barbecue Sauce
¼ cup water
3 tablespoons fresh parsley, minced
3 tablespoons onion, minced
1 clove garlic, crushed
½ teaspoon pepper, freshly ground

Directions:

Arrange shrimp in a large shallow dish. Combine lemon juice, BBQ sauce, water, parsley, onion, garlic, and pepper in a jar, then cover tightly. Shake jar vigorously. Pour mixture over shrimp, cover, and marinate for four hours.
Drain shrimp, reserving marinade. Thread shrimp onto skewers. Preheat broiler or grill.
Arrange skewers on broiler pan or grill and cook 5-6 inches from medium heat source for 3-4 minutes on each side, basting frequently with reserved marinade.

Fish:

Nina's Yummy Tilapia (from Mccormicks)
White Wine of choice - (maybe a Pinot Grigio or a Chablis)
1 1/2 tablespoons fresh lemon juice
1 1/2 teaspoons Salt-Free Garlic & Herb Seasoning
1 teaspoon Onion Powder
1/4 teaspoon Ground Black Pepper
1/4 teaspoon Basil or Oregano
1 pound tilapia fillets

Directions:
1. Pour wine, approximately 1/2 to 1 cup. Add lemon juice, seasonings; mix together. Warm over low heat until alcohol evaporates
2. Brush mixture over fish. Broil 4 to 6 inches from the heat 10 to 12 minutes, or until fish flakes easily with a fork.

Alternate Directions:
1. Pour wine, lemon juice and seasons into large skillet.
Bring to low boil.
2. Add Tilapia and slowly steam fish until done.
I have done the skillet method and still loved the way the
fish came out!
Serve with your favorite carb and veggies!


Salmon and Rice salad
(for those of you who don't like salmon - or want to stay away from the fat of salmon, we also offer a tuna/halibut alternative)

2 oz (or what ever your serving size) of salmon - either your own leftover cooked or canned no salt added (or white meat fish tuna, halibut)
1/2c. rice (cold)
diced cucumber
sliced carrots
fresh spinach leaves, chopped
green onion, chopped
tomato, chopped
celery, chopped
balsamic (or other flavored vinegar) to taste

Mix all ingredients well and serve on a bed of lettuce. I love making this. It is really yummy and once you add all the veggies, it is a huge serving. Very satisfying!

Veggie Recipes

Vegetable Recipes

Spinach Stuffed Mushrooms Recipe By: Donna
24 large mushrooms -- white
1/4 cup chopped shallots -- or onion
2 cloves garlic -- chopped
2 tablespoons balsamic vinegar
1 tablespoon Italian seasoning
1/4 cup water
10 ounces chopped spinach -- thawed and drained
*Shrimp or crab.

Wash mushrooms and carefully remove stems. Lay out caps on nonstick jelly-roll pan and pop in oven for 5-10 minutes to dry out and cook slightly. Set caps aside. Chop the mushroom stems finely. Saute shallots, garlic, and balsamic vinegar in small saucepan. When onions start to turn translucent add mushroom stems, water, and seasoning. Cook a few minutes. Add spinach and cook till water is almost all evaporated. Mound the spinach mixture onto the mushroom caps, pressing it into the caps. Lower oven heat to 300-350º and bake for 10-15 minutes until hot and mushroom caps are cooked.

Susan just saute the shrimp or crab with shallots, garlic and onion. You can also use any vinegar other than balsamic. I hope you enjoy them.


Portabello pizzas that rock! (Aly315)
2 portabello mushroom
1 can of nsa tomato paste
fresh basil chopped finely
1/2 tsp oregano
2 garlic cloves crushed
1/4 tsp marjoram
1/2 tsp thyme
1/4 cup of fresh pineapple in tiny slivers
2 oz of ground turkey breast/chicken breast or 4% fat ground beef
browned
1 ring of super sweet Maui onion
1/4 red bell pepper, julienne
1/4 yellow pepper, julienne
1/4 orange pepper julienne

in a small bowl mix all herbs and nsa tomato paste and set aside in
fridge..(best to let sit for about an hour to let flavors fully
develop)

wash and completely dry portabello mushrooms.. make sure the gills are
extremely dry.. if they have ! any wetness, your pizzas will turn soggy
and thats not good eats!

gill side up place your portabello's on a piece of foil that is lightly
sprayed with no stick spray.
take the tomato paste and spread on the portabello, arrange the vegies
around the mushroom, adding the meat and the pineapple at the end.
place in a 400 degree oven for 18 minutes


Baked Eggplant w/ Mushroom Tomato Sauce

(Cooking Light, Nov 2000)
List of Ingredients
NSA chicken or beef broth for sauteing
1 eggplant peeled and sliced- into 1/4 inch slices (about 1 1/4 lbs)
1 cups onion chopped
1/2 tsp Italian seasoning
2 cloves garlic minced
8 oz mushrooms sliced
1/4 tsp black pepper
8 oz tomato sauce (no salt)

Recipe

Arrange eggplant slices on a baking sheet lined with Release Foil (this is a wonderful substitute to cooking spray as NOTHING sticks to it); broil 3 minutes on each side or until lightly browned. Heat a large nonstick skillet with a bit of NSA chicken or beef broth for sauteing over medium heat; add onions and garlic. Saute for a few minutes and then add mushrooms. Saute for a few minutes more until vegetables are tender and broth is gone. Stir in Italian seasoning.
Spread half of mushroom mixture in bottom of 1 1/2 quart round baking dish. Arrange half of eggplant slices over mushrooms; sprinkle with 1/8 tsp pepper. Top with 1/2 cup tomato sauce. Repeat layers. Cover and bake at 375ºF for 1 hour. Let stand 10 minutes.


QUICK RATATOUILLE WITH POULTRY SAUSAGE
Ratatouille is normally stewed for 45 minutes or longer. This version is quick, light and fresh and becomes a vegetarian entree by omitting the sausage.

NSA chicken broth for sauteing
1 medium red bell pepper, diced
1 small medium-hot pepper
1 medium onion, diced
3 garlic cloves, chopped
1 medium zucchini or yellow squash, diced
1 small to medium eggplant, diced
1 medium tomato, chopped
8 to 10 ounces cooked poultry sausage (turkey or chicken), shaped into 1/2-inch meatballs
2 tablespoons fresh basil, chopped
2 tablespoons parsley, chopped
freshly ground black pepper to taste
3 cups cooked rice

1)Put the chicken broth in a wok or large saute pan over high heat. Add the peppers, onion, garlic, squash and eggplant. Cook 5 minutes, stirring frequently. Add the tomato and cook about 3 minutes.
2)Add the sausage meatballs, herbs and salt and pepper to taste. Cook for 3 minutes. Put over rice.

Poultry Recipes

Chicken and Turkey Recipes

Chicken Dishes

Chicken Fajita Bowl (mia Chipotle Platoon)
Salsa~
2 tomatoes, diced into small pieces
1/4 large onion, diced into small pieces
1/4 green pepper, diced into small pieces
2 tsp vinegar
1 tsp cilantro
1/2 tsp chili powder NSA
1/4 tsp onion powder
1/4 tsp minced garlic
juice from 1/2 lime
dash of red pepper

1/4 cup wine
1/8 cup Balsamic vinegar
juice from one lime
1 tsp cilantro
1 tsp NSA chili powder
1/4 tsp onion powder
1/4 tsp minced garlic
dash red pepper
dash black pepper

4 chicken breasts, cut in strips
1/2 large onion, sliced into strips
1 green pepper, sliced into strips
1 red pepper, sliced into strips
1 yellow pepper, sliced into strips
1 tomato cut into strips

Squeeze 1/4 lime over top
Combine first 10 ingredients for salsa and refrigerate until ready to serve.

Combine next 9 ingredients for fajita marinade. Add sliced chicken breast meat and marinate for 1-2 hours. Add chicken and marinade to hot skillet and fry until most of liquid is cooked off. Add onion and bell pepper and cook until onions become transparent. Add tomato and cook for 1-2 minutes more.

Serve with previously prepared salsa and shredded lettuce, over rice if desired or wrap in lettuce and eat that way..

This is a great recipe


Healthy Gourmet’s Chicken Marengo (member gremi)
Recipe Introduction
With only a minute tweak, this recipe comes to us from Susan's
Healthy Gourmet. Though I think this dish might benefit from a
sprinkle of basil on the chicken and a bit of chopped garlic sauted
along with the mushrooms, I've written it up more or less as it was
published, for the benefit of those of you who really arent crazy
about garlic.

List of Ingredients
* 4 skinless, boneless chicken breasts, about 6 ounces each
* 2 tablespoons dry sherry
* 1 ½ cups nsa chicken broth
* 1 ½ cups fresh mushrooms, sliced
* 1 tablespoon arrowroot
* 1 tablespoon nsa tomato paste
* 1 bay leaf
* 2 tablespoons chives, chopped
* 1/8 teaspoon pepper, freshly ground
* 3 Roma tomatoes, chopped in large chunks
* 2 cups cooked brown rice
Recipe
Sear chicken breasts in preheated skillet (preferably not non-stick).
Remove from heat and place in shallow baking dish. Pour sherry over chicken and cover with aluminum foil. Bake until tender, 20 to 30 minutes, or until internal temperature is 165 degrees
Add 1/4 cup chicken broth to skillet and saute mushrooms until tender.
Remove and save. In a small bowl, combine arrowroot with 1 tablespoon water, stirring until smooth to make a slurry. Set aside. Add remaining chicken broth to skillet along with tomato paste, bay leaf, chives and pepper. Simmer 15 minutes. Remove bay leaf. Add mushrooms and chopped tomatoes and simmer another 5 minutes. Stir in arrowroot slurry.
Pour mixture over chicken breasts and brown rice.


Jamaican Chicken (Buny. From www.fooddownunder.com)
List of Ingredients
* 1 1/4 lb boneless skinless chicken breasts, cubed
* 1/2 cup water
* 5-6 thin slices fresh ginger
* 2 dried chili peppers crumbled
* 1/2 onion chopped
* 1/4 cup white wine vinegar
* 1 tablespoon pepper sauce
* 1 teaspoon dried thyme
* 1/2 teaspoon ground allspice
* 1/2 teaspoon freshly-ground black pepper.

Recipe
In a blender, combine the water, ginger, chili peppers, onions,
vinegar, pepper sauce, thyme, allspice and black pepper. Puree until fairly smooth. Pour the marinade into a large bowl. Add the chicken and stir to coat well. Cover and refrigerate for 4 to 5 hours, stirring occasionally.
Thread the meat onto metal skewers. (if using bamboo skewers, be sure to soak them in water for about 15 minutes before use.) Reserve the marinade, transfer to a saucepan and bring to a full boil. Keep warm over low heat. Grill or broil the chicken, until cooked through, about 5 minutes per side. Serve the boiled marinade as a sauce.

* Variation: You may replace the chicken with cubes or strips of
turkey breast, pork tenderloin or flank steak, or use bone-in chicken pieces. Adjust the cooking time accordingly.


Malaysian Tandoori Chicken (SheHuffer)
List of Ingredients
* 1-1/2 pounds boneless, skinless chicken breasts
Marinade:
* 3 tablespoons lemon juice
* 2 tablespoon minced garlic
* 1 tablespoon minced ginger
* 1 tablespoon chopped cilantro
* 1 tablespoon chopped green onion
* 2 teaspoons Splenda
* 1 teaspoons chili flakes
* 1/2teaspoon turmeric powder
* 1/2 teaspoon ground coriander
* 1/4 teaspoon ground cardamom
* 1/4 teaspoon white pepper
* Lime wedges
* Mint sprigs

Recipe
Combine marinade ingredients in a large bowl. Add chicken and stir to coat. Cover and refrigerate for 2 hours or up to overnight.
Cooking
Lift chicken from marinade and drain briefly, and arrange chicken
on a grill 4 to 6 inches above a solid bed of low-glowing coals. Cook, turning and basting occasionally until meat is no longer pink.
2. Arrange on a platter and garnish with lime wedges and mint sprigs.


Diet Coke Chicken
List of Ingredients
1-1/2 lb boneless, skinless chicken breasts
1 onion, sliced
1 bell pepper, sliced
1/2 cup steamed mushrooms
2 cloves garlic, minced
12 oz can diet coke (has a little less sodium than 7 up)
1 cup of Ketchup (plan friendly of course!! recipe/link see below)
Ketchup
1 6 oz can nsa tomato paste
2 Tbs granulated Splenda, or about 3 packets
3/4 cup water
1/2 cup white vinegar
1/4 tsp onion powder
1/8 tsp garlic powder
Note: you do not need to make the Ketchup in advance for the dish, just add the ingredients. I also only use 1/2 of the vinegar,
otherwise it seems a little to tart for my taste You can also cut out some of the Splenda, the coke seems to add enough sweetness
Recipe I usually brown the chicken first in a non stick pan then transfer it into a larger pot and add the rest of the ingredients. Bring to a boil, reduce heat and let simmer until chicken falls apart (about 1 1/2 hours, the longer the better).
You can serve this over rice or make your own french fries. This
always make me feel like I am having "junk food" without the guilt
Put as many free veggies in it as you like, the measurements are only a guideline!!
You could also put everything in a slow cooker in the am and have a delicious meal to come home to in the evening.


Skillet Chicken and Rice (Michelle R.)
List of Ingredients
* 1 lb. skinless, boneless chicken breasts cut into cubes
* 1 3/4 cups of nsa chicken broth
* 1/2 tsp dried basil leaves, crushed
* 1/2 tsp garlic powder
* 3/4 cup uncooked regular long-grain white rice
* 1 pkg (16 oz) frozen vegetable mix
(I use broccoli, cauliflower and carrot mix)

Recipe
Cook chicken in non-stick skillet until browned, stirring often.
Remove chicken. Add broth, basil and garlic. Heat to a boil. Stir in
rice. Cover and cook over low heat 5 minutes. Stir in vegetables.
Return chicken to skillet. Cover and cook over low heat 15-20 minutes or until rice is done.


Southwest Chipotle Fajitas (staci09)
List of Ingredients
* 1 lb turkey or chicken breast, sliced into small strips
* 3 tablespoons Mrs. Dash Southwest Chipotle Seasoning Blend
* 1/2 cup water
* 1/2 teaspoon cumin
* 1/4 teaspoon ground coriander
* 1/2 small onion, sliced into strips
* 1/2 bell pepper, sliced into strips
* 1 tablespoon fresh lemon juice

Recipe
Season meat with all seasonings. In skillet add water, bring to
simmer. Add seasoned meat to simmering water. Cook until done,
stirring occasionally. Liquid should be reduced to a small sauce. Add
lemon juice. Stir well.


Texas Chicken Burgers (Sonogal)
Recipe Introduction
I adapted this recipe from one I’ve been using for years, just omitted the salt & oil, and used ground oatmeal to replace the flour. They are great with a few Guiltless French Fries

List of Ingredients
* 1 lb. ground chicken breast
* 1 egg white, beaten
* fresh ground pepper, to taste
* cayenne pepper, to taste
* no-salt grill seasoning, to taste
* chili powder, to taste
* 1 cup oatmeal, ground, seasoned with fresh ground pepper
* on-plan salsa or ketchup

Combine chicken, egg white and seasonings. Freeze about 30 minutes. Mixture will be soft. Form into 8 patties. Dredge each in ground oatmeal, patting so oatmeal sticks. "Fry" in non-stick skillet till lightly browned on each side, or bake about 30 minutes at 350 degrees or until chicken is done. I like to bake these alongside Guiltless French Fries.
Serve with lettuce, fresh tomato and/or salsa or ketchup


Southwest Chicken and Veggies (Riddick)
1 pound Chicken breasts
1/2c Vinegar
1/2c Water
1 tbs. McCormick Chipolte Chile Pepper Seasoning
1 red pepper
1 yellow pepper
1 orange pepper
1 green pepper
1 box of fresh mushrooms
1 med onion
Pepper
Cumin

Take the 1/2c Water and add 1/2 Vinegar, mix in the 1tbs of Chile Pepper Seasoning mix well. Cut chicken into cubes or strips and put in a Ziploc bag. Add marinade to bag and refrigerate for several hours.

In a non stick skillet or chicken fryer cook chicken until no longer pink take out and set aside. Cut veggies as desired and add to hot pan and cook, leave a little crunch to the peppers. Add chicken back to pan and cook till chicken is warm. At this time you can add more Chile pepper, add some cumin to taste and pepper.
Serve 2 oz. chicken over you fav carb and a salad.


Boneless Hot Wings
16 ounces of boneless skinless chicken breast tenders
1/2 cup vinegar
1/2 cup water
3 tbsp cayenne pepper
1/2 cup chili powder
Mix vinegar, water and cayenne pepper. Add chicken to mixture and let marinate in refrigerator for a couple hours. Put chili powder on a plate and gently dip each tender in chili powder and then place on a rack in a baking pan. Bake at 350° for about 15-20 minutes or until chicken is no longer pink.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-D-E


Pineapple Salsa and Chicken (magicalkisses1954)
This is a wonderful dish for those who love a little something tropical. Aly, I thought of you when I made this the first time.
4 boneless, skinless chicken breasts or fresh turkey cutlets
1/4 cup each green, red, yellow, and orange bell peppers
1/2 cup thinly sliced green onions (scallions)
3 tablespoons chopped fresh cilantro
1 can (20 oz) pineapple tidbits (in their own juice) or the fresh equvalent
Cooked brown rice (if using as a PWOM)

Grill chicken till it is no longer pink inside, or saute in pan with some NSA chicken broth.
Put remaining ingredients (except for rice) in bowl and toss till mixed.
If using as a PWOM, put chicken on top of rice and cover with pineapple salsa. If using this as a protien/fruit snack then just put chicken on a plate and cover with salsa........either way is quite yummy! Enjoy


SPICY PINEAPPLE CHICKEN
Ingredients:
NSA chicken broth (enough for sauting)
2 cloves of garlic, minced
6 scallions, sliced including green tops
2 Tbsp of minced green ginger
2 lbs. of chicken breast, boneless and thinly sliced into julienne strips
3 green peppers, chopped
2 cups of chopped celery
4 medium carrots, cut in thin rounds
2 tomatoes, skinned, seeded and chopped
2 cups of shredded cabbage
2 cups of fresh pineapple, cut into chunks or 2 cups of canned pineapple chunks, in natural juice, No Sugar Added, well drained

Directions:
In a large frying pan, heat the broth over high heat, stir fry garlic, scallions and ginger for a few seconds, making sure they do not burn.
Lower the heat to medium and add the chicken, stir fry for about 5 minutes until cooked.
Toss in green peppers, celery, carrots and tomatoes and stir fry for about another minute.
Finally, add the remaining ingredients, stir fry for another 2 or 3 minutes.
Check to see if seasoning needs adjusting to suit your taste.

Turkey Dishes

Susan's Alaskan Breakfast Sausage ( Susan3650)
2 lb. ground lean turkey
1/2 tsp Corriander
1/4 tsp dried Marjoram
1/8 tsp Chili Powder
1/8 tsp Onion Powder
1 tsp Black Pepper
1 tsp Mrs. Dash favorite flavor
1-1/2 tsp dried sage
1 Tbsp Brown Sugar Twin

Combine spices in a small bowl. Check the fragrance and see if you want it any differently. Sprinkle on top of ground turkey and mix by hand.
Form into patties, links, balls or leave loose for crumbles. Grill in George Foreman Grill or in skillet.
There is nooooo way people could say that this is "Diet Food"! Talk about FLAVOR and TASTY! :)
oh, adding fresh chopped onions and garlic would be good in this too.


Texas Dry-Rub Slow-Grilled Turkey Breast (provida recipe boards)
Any kind of wood chips will work here. Serve this moist turkey breast with sweet potato wedges: Cut
Potatoes into 6 wedges; sprinkle with pepper, and bake at 400º for 35 minutes or until done.

1-cup hickory wood chips
1 tablespoon Hungarian sweet paprika or paprika
1 tablespoon brown sugar Twin
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
3/4 teaspoon black pepper
1/2 teaspoon ground red pepper
1/4 teaspoon ground cloves
1 (2-pound) skinned, boned turkey breast half
Cooking spray

Soak the wood chips in water 1 hour. Drain well. Combine paprika and next 6 ingredients (paprika through cloves); rub turkey with spice mixture. To prepare turkey for indirect grilling, preheat grill to medium-hot using both burners. After preheating, turn the left burner off (leave the right burner on). Place wood chips on hot coals. Place a disposable aluminum foil pan on briquettes on left side. Pour 2 cups water in pan. Coat grill rack with cooking spray; place on grill. Place turkey on grill rack covering left burner. Cover and grill for 1 hour and 50 minutes or until a meat thermometer register 180°, turning halfway during cooking time.
Yield: 8 servings (serving size: 3 ounces turkey)


Turkey Mushroom Burger
4oz of ground fresh turkey breast (or chicken or beef)
1 tsp herbs de Provence
3 sliced crimini mushrooms (sliced thin)

mix in a bowl and make into a patty then put on your George foreman grill and grill for 4 min.
add a sliced tomato and a slice of purple onion and you have a filling delicious change of pace!


Lavender Chicken (aly315)
1 Chicken Breast
1/2 chardonnay
2 tsp herbs de Provence

marinate for about 20 min to 30 min in fridge.
Place on grill, I use foreman grill so I grill on that for about 7 minutes or until done, but not dried up!


Nina's Turkey Rice One Dish Wonder (Un stuffed Cabbage Rolls)
I pound ground turkey
1 package mushrooms sliced
1 sweet onion chopped
NSA chicken broth
bag of shredded cole slaw (or just shred cabbage)
2 small cans NSA tomato sauce
1 small can tomato paste
bag of wild rice (equivalent to 4 cups when cooked)
seasonings to taste

Brown ground turkey and seasoning of choice in saute pan and set aside.
In large skillet, cook mushrooms, onions, and seasonings of choice in half cup NSA chicken broth. When onions begin to break, add shredded cabbage (or cole slaw mix) Add more chicken broth if necessary. Cook until cabbage is slightly wilted.
Add turkey back to skillet and add wild rice with water according to directions on bag.
Turn skillet down and allow to simmer till rice is done.
Add tomato sauce and paste and stir and continue to cook until desired thickness. Most of the liquid should be gone.
After cooking, divide into 8 servings.
This recipe is very flexible. You can add veggies to it if you like or even diced tomatoes in place of tomato sauce.


Stuffed Peppers (Jeanie M)
4 large red peppers/green peppers, halfed and cleaned
4 cups cooked rice
1 can NSA chopped stewed tomatoes
1 lb ground turkey
1 medium chopped onion
garlic and pepper to taste

While the rice is cooking, cut peppers in half and remove seeds. Microwave peppers for several minutes to soften. Brown turkey with garlic, pepper and onions; add stewed tomatoes and rice, mix together and portion out all stuffing into the pepper halfs. Keeps well in refrigerator for a week. Microwave for 2-3 minutes to reheat.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
Evening Snack

Hawaiian Sweet and Sour Meatballs
1 pound ground turkey
3/4 cup onion (chopped very fine)
Mrs Dash original (to taste)
Garlic Powder (to taste)
Black Pepper (to taste)
1/4 cup NSA tomato sauce

Mix all ingredients in bowl. Line baking pan with foil and shape meatballs into small balls and put on baking sheet. Cook at 350 for about 1/2 hour or until they are done. Don't over cook as they will cook a bit longer in sauce. When meatballs are done, put in skillet on stove top..........cover with sauce and simmer uncovered untill sauce thickens.


Hawaiian Sweet and Sour Sauce (before6 )
8 oz NSA tomato sauce
6 oz unsweetened pineapple juice
1/4 cup white vinegar
1 tbls. Splenda
3 tsp arrowroot

I made two batches of sauce and added pineapple to one batch. The one without pineapple I eat for my main meals over rice and the one with pineapple I eat for my snack. This would also be great over chicken.