Addendum Recipes from 2005

Vegetable Quiche Cups to Go From member Helen

* 1 10 oz. package of frozen spinach

3/4 cup egg whites

* 1/4 cup diced green peppers

* 1/4 cup diced onions

* 3 drops hot-pepper sauce ** or red pepper flakes

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. Line a 12 cup muffin pan with foil baking cups. Spray the cups with cooking spray.**Combine egg whites with peppers and onions and spinach in bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes or until knife inserted in center comes out clean. Quiche cups can be frozen and reheated in microwave. Any combination of appropriate vegetables can be used.

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

PM Snack A-D-E

This Recipe Contains: Protein A, Free Veggies

From Jen on the Wow! group: And, here's what I did. I cut up 1/2 of an orange bell pepper, 1 slice of onion, and a few pieces of broccoli. Then, I sauteed the veggies in low-sodium chicken broth. I added a couple of drops of hot pepper sauce and some splenda into the veggies. In a separate bowl, I used my hand mixer to beat 12 egg whites. I didn't make them fluffy, I just mixed them well. I added the cooked veggies, then separated the mixture into 12 baking cups in a muffin pan. I cooked it in the oven at 350 degrees for about 20 minutes. They did rise a tiny bit, and split on the tops. They turned a bit golden too. It was a very easy recipe, and I really like how it makes 6 servings!

Sausage Bites (emaxson) This is a recipe that I made over from a Kraft recipe for Meatball-Bites.

1/2 cup any SWBM BBQ sauce recipe (sweet varieties would be best)
1 pkg. (20 oz.) ground turkey breast made into Garlic Sausage - 40 balls (1/2 oz. each or 1 Tbsp. each) (pre-cooked)
Fresh pineapple chunks
1 large red pepper, cut into cubes

Cook sausage balls first.
Heat the BBQ sauce until warm.
Add the meatballs to the skillet and cook about 10 min.
Skewer each meatball alternately on a long wooden skewer or toothpick with pineapple chunk and red pepper.

Cranberry-Orange Pre-workout Bread (emaxson)Makes 6 servings in my silicone 6-loaf pan.

Ingredients:
2 cups raw oats, ground about 10 sec. in food processor
1 cup raw steel cut oats (not ground)
12 egg whites or 2 cups liquid All Whites, beaten until frothy
1 tsp. orange flavoring
Juice of one orange
Zest of one orange
1-1/2 tsp. NSA Hain baking powder
3/4 cup Splenda
3 cups unsweetened applesauce
3 cups frozen cranberries, ground

Directions:
Grind oats about 10 seconds in a food processor with baking powder. Stir in steel cut oats. Grind frozen cranberries and mix with Splenda. Beat eggwhites till frothy, and stir in flavoring, orange juice, and zest. Stir in applesauce and then add oats with baking powder slowly into eggwhite mixture. Add cranberries with Splenda. Spoon into silicone 6-loaf pan. Bake at 325-350 degrees for about 35-40 minutes or until done. Cool completely before trying to remove from pan. You may need to run a dull table knife around edges and especially corners. Be careful not to cut your pan.

1 pre-exercise serving = 1 loaf, which is equal to 2 eggwhites, 1 cup of carb (1/2 c. dry oats) and 1 cup fruit (1/2 c of applesauce and 1/2cup of cranberries).

Note: If you do not have steel cut oats, just use all old-fashioned oats and grind it all lightly into oat flour. It’s better to leave it rather coarse.


Crockpot Chicken (Brown Bear and emaxson)

Ingredients:
Boneless skinless chicken breasts
2 large onions, sliced
1 lb. fresh mushroom slices (emaxson's addition)
6-8 cloves of garlic, minced (emaxson's addition)
McCormick's salt-free chicken blend
2 cups water
2 tsp. (or packets) Herb-0x very low sodium bouillon
1 cup white wine

Directions:
Remove all fat from chicken and wash thoroughly. Put aside. Slice onions and mushrooms and mince the garlic. Put a layer of the veggies in the bottom of your crockpot. Sprinkle with the McCormick's seasoning. Add a layer of chicken breasts. Season with the McCormick's. Add another layer of the veggies, and season as above. Then, add the last layer of chicken breasts, which have been seasoned. Mix the bouillon, water, and wine together. Pour over the layers. Put on the lid and set the crockpot on low for 10 hours.


Veggie Hash (emaxson)

Adding additional vegetables makes hash browned potatoes a more complete side dish, but they are still good for breakfast this way too. Depending on the meal there are a number of different herbs that could be added. We sprinkled them with a little garlic powder and basil just before turning. When you shred your potatoes, measure them, so you will know how many 1/2 cup servings of potato you have. That will determine how many servings YOUR recipe makes. It may change each time, depending on the size of your potatoes. Most potatoes will be 2-3 servings each unless they are HUGE. Then, you may be looking at 4 or 5 servings each.

2 Potatoes, Shredded
1/2 c Onion, Shredded
1/4 c Red Bell Peppers, Shredded
1/4 c Green Bell Peppers, Shredded
1/4 c Zucchini, Shredded
1/3 c Tomatoes, Finely Chopped (added later)

Shred all vegetables except tomatoes. Mix together. Heat a large non-stick skillet. (The original recipe called for 2 T. olive oil, and although it is not on program, you could lightly spray your pan with cooking spray and then blot before using. Use at your own risk.) Add vegetables and spread to an even layer. Cook until lightly browned. Turn over and add chopped tomatoes on top. Cover and cook until tender. Cut in wedges to serve.

Bruschetta Mushrooms (brown bear)
8 seeded, chopped tomatoes
5 chopped fresh basil leaves or 1/2 to 1 teaspoon dried basil
2 minced garlic cloves
1 pinch dried oregano
Dash crushed red pepper
Mushrooms
Dash ground black pepper
1. Preheat broiler
2. In a mixing bowl, combine the tomatoes, basil, garlic, oregano, red pepper and black pepper. Allow the mixture to sit for 10 minutes.
3. Put the prepared mushrooms on a baking sheet . Brown on both sides of the mushrooms slightly in the oven and remove.
4. Spread the tomato mixture on the stem side of the mushrooms.

Sounds like a good easy appetizer. All ingredients are free

Lemon Blueberry Pre-workout Bread (emaxson)
Makes 6 servings in my silicone 6-loaf pan.

Ingredients:2 cups raw oats, ground about 10 sec. in food processor
1 cup raw steel cut oats (not ground)
12 egg whites or 2 cups liquid All Whites, beaten until frothy
1 tsp. lemon flavoring
Juice of two lemons
Zest of two lemons
1-1/2 tsp. sodium NSA Hain baking powder
3/4 cup Splenda
3 cups unsweetened applesauce
3 cups fresh blueberries

Directions:Grind oats about 10 seconds in a food processor with baking powder. Stir in baking powder and blueberries to coat fruit. Stir remainder of ingredients together, and then add them to the oat and fruit mixture. Spoon into silicone 6-loaf pan. Bake at 325-350 degrees for about 35-40 minutes or until done. Cool completely before trying to remove from pan. You may need to run a dull table knife around edges and especially corners, as blueberries really do explode and make a mess. However, it is worth it!!

1 pre-exercise serving = 1 loaf, which is equal to 2 eggwhites, 1 cup of carb (1/2 c. dry oats) and 1 cup fruit (1/2 c of applesauce and 1/2cup of blueberries).

Easy Pasta Salad
(Adapted for SWBM by emaxson from Kraft Healthy Living recipes)
Servings: 4

2 cups rotini rice pasta, cooked
2 cups steamed broccoli florets
1 cup halved cherry tomatoes
1/3 cup red onion slices (optional)
1/3 cup Balsamic Vinaigrette or SWBM Italian dressing (recipes below)

Toss all ingredients together. Cover and refrigerate several hours until chilled.

Note from Liz: For a full meal, you could add your prescribed amount of cooked chicken breast or turkey pieces.

Balsamic Vinaigrette Liz Maxson

12 oz. balsamic vinegar (can substitute raspberry vinegar)
5-6 cloves garlic, minced
2-1/2 Tbsp. Splenda
1 tsp. Grey Poupon Brown Country Mustard* or SWBM Classic Mustard
Freshly ground black pepper, to taste

Mix all ingredients together and store in fridge. This is a freebie.


*This is not really on program, but I have used it from the beginning. My original recipe called for 1 Tbsp. so I cut it back to 1 tsp. Also, this may be made with a really good raspberry vinegar. I find that the inexpensive ones are really too biting, but a good one will make a nice change for you. Be careful. Some vinegars, especially the gourmet ones, have sugar in them. This is also good on your chicken, baked potatoes, etc.

Dry Italian Dressing Mix
From member Gayla: You can use this on any recipe that calls for dry Italian Dressing mix. Omit the salt and substitute Splenda for the sugar.
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp sugar** (Splenda)
2 tbsp oregano
1 tsp pepper
1/4 tsp thyme
1 tsp basil
1 tbsp parsley
1/4 tsp celery salt** (omit) or use celery seed
2 tbsp salt** (omit)Combine all ingredients thoroughly. To make Italian Dressing mix 2 tbsp dry mix with 1/4 cup vinegar and enough water to bring it to proper consistency. Additional vinegar can be used if desired.


Whole Meal Soup (From Sandy and Roy Fondaw)
6 Servings

In a large saucepan or soup pot, add the following ingredients:

1 cup brown rice
12-16 oz. turkey breast meat (either 1-2% ground or small chucks of breast fillet)
1-2 cans NSA diced tomatoes or 6-8 fresh peeled and seeded tomatoes, chopped
1/2 lb. sliced or diced mushrooms
1 10-oz. pkg. frozen chopped spinach
1 cup chopped cabbage
1-2 lemons, juiced
1-2 yellow crookneck squash, diced
1-2 zucchini, diced
6 cups carrots, sliced or in shreds
Fresh pico de gallo without cilantro

Mix all together and simmer slowly until all veggies are tender and turkey is cooked. Measure entire amount and divide by six to figure out how much will be in each serving.

Tomato and Cucumber Salad (Central Market)
Adapted by emaxon and brown bear

Ingredients:
1 cucumber, peeled
6 medium Roma Tomatoes
1/4 cup Balsamic Vinegar
1/2 mild onion
Fresh Basil
Lemon Pepper

Directions:
Roughly chop the tomatoes and place in a large serving bowl. Slice the cucumber into thin slices and julienne the onion. Add those ingredients to the bowl. Liberally season with lemon pepper. Top the mixture with the balsamic vinegar. Chiffon the fresh basil and use as a garnish. Enjoy.

Sweet N Sour Chicken (The Pampered Chef Classics 1999)
Adapted by emaxson and brown bear

Servings: 6

Ingredients:
1 cup red bell pepper, chopped
1 teaspoon fresh ginger root, peeled and chopped
4 green onions with tops, thinly sliced
1 can (20 oz.) pineapple chunks in own juice, undrained
Water added to pineapple juice to make 2 cups liquid
12 oz. boneless, skinless chicken breasts
6 oz. Rice noodles
2 packets Herb-Ox Very Low Sodium Chicken Bouillon
1/2 cup SWBM Sweet and Sour Sauce (see below)

Directions:
Chop bell pepper and ginger root. Slice green onions. Drain pineapple. To the drained pineapple juice, add enough water to equal 2 cups. Set aside. Cut chicken into 1-inch cubes. Heat non-stick skillet over medium heat until hot. Add chicken; and stir-fry 3-4 minutes, stirring frequently. Add ginger root; stir-fry 30 seconds. Add reserved pineapple liquid; bring to a boil. Add noodles, broken into pieces, and bouillon. Bring to a boil; reduce heat. Simmer 3 minutes or until noodles are tender and most of the liquid is absorbed. Add sweet and sour sauce, bell pepper, onion and pineapple to skillet; heat through. Serve immediately.

Sweet and Sour Sauce from Lynn P.

1/2 cup apple cider vinegar (I used organic)
1 Tablespoon brown sugar twin or to taste
1/2 teaspoon rosemary (I crushed mine in a mortar)
1/4 teaspoon ground ginger
1/4 teaspoon pepper (I used red pepper flakes, I like it spicy)

Heat in a small saucepan for about 5 minutes. Then, add to above recipe.

Lemon Rosemary Chicken (The Pampered Chef 1999)
(Adapted by emaxson and brown bear)

Servings: 6
Ingredients:
12 oz. boneless skinless chicken breast
1 lemon
2 garlic cloves, pressed
2 teaspoons dried rosemary leaves, crushed
1/4 teaspoon coarsely ground black pepper
3 cups potatoes, cut into pieces (SWBM 1/2 cup per person)
6 cups carrots, peeled, cut into 1/2 inch slices

Directions:
Preheat oven to 375 degrees. Trim excess fat or skin from chicken. Rinse thoroughly, but do not dry. Place pieces in a deep baking dish. Zest lemon. Press garlic. Combine zest, garlic, rosemary, and pepper. Rub 1 tablespoon of the herb mixture evenly over the chicken. Cut lemon into thin slices; place atop the breast pieces. Cut potatoes into pieces and cut carrots diagonally into 1/2-inch-thick slices. Place potatoes and carrots in bowl with remaining herb mixture. Toss until evenly coated. Arrange vegetables around chicken in bottom of baking dish. Cover with foil and bake 45 minutes. Carefully remove foil, opening away from you. Bake, uncovered 15-20 minutes.


Greek Meatballs (Good Housekeeping December, 2004)
Adapted by emaxson and brown bear

Ingredients:
1 small onion, minced
2 garlic cloves
1 teaspoons ground cumin
1 lb. 98% lean beef or 96/4 % fat free (can use turkey)
1/2 cup oats
2 Tablespoons chopped mint
1 Tablespoon fresh lemon juice
1/4 teaspoon ground black pepper
1 egg white, slightly beaten

Mix well by hand, being sure the seasonings are well distributed. By using a coffee measure (which is 2 Tbsp.), you should have 16 perfect little 1 oz. meatballs.

Directions:

· You may cook these either on top of the stove or in the oven.
· To cook on the stove: Cook in a nonstick pan, turning occasionally to brown them evenly. Put the lid on and let them cook slowly for about 20 minutes.
· To bake in the oven: Bake on a rack atop a foil-lined baking pan in a 350 degree pre-heated oven for 30 min. Allow to cool slightly and then bag in snack bags for grab and go.

Caramelized Onion Relish (Good Housekeeping December, 2004)Adapted by emaxson and brown bear

Ingredients:
2-1/2 lb.s onions, cut into 3/4 inch pieces
2 teaspoons rosemary
2 Tablespoons balsamic or red wine vinegar

Directions:
· Caramelize onions in a large non-stick skillet over high neat, stirring often until they begin to brown or caramelize.
· Reduce heat to medium low and cook 45 minutes or longer, until onions are deep golden brown.
· Stir in rosemary and cook 10 more minutes.
· Remove from heat and stir in vinegar.
· Serve immediately or cover and chill for up to 2 days.

Green Beans with Plum Tomato Salsa
Adapted by emaxson and brown bear

Ingredients:

1-1/2 lbs. ripe plum tomatoes (6 large), seeded and chopped
2 Tablespoons minced red onion
2 Tablespoons fresh lemon juice
1 Tablespoon minced jalapeno pepper
1/2 teaspoon dried mint
2 lb. green beans, trimmed

Directions:
· Mix salsa ingredients and let stand at room temperature for at least 30 minutes or up to 1 hour.
· Makes about 2-1/2 cups salsa

To Serve: Place salsa on top of beans.


Peaches & Cream Pre-workout Bread for 6-loaf silicone pan (from Provida member zelda1006)

Makes 6 pre-exercise meals.

This pan was purchased at a Kitchen Collection store in an outlet center and it is possible that it might be ordered from their website. Here’s the link: http://www.kitchencollection.com

Ingredients:
3 cups steel cut oats (Do not grind into flour) (Note: After several tries, I have decided that this recipe would be better by uisng 2 cups rolled Old fashioned oats, ground about 15 seconds in a processor, and 1 cup steel cut oats.)
12 egg whites or 2 cups liquid All-whites, beaten until frothy
3/4 tsp. clear vanilla
1/2 tsp. almond extract
1/2 tsp. butter extract
1-1/2 tsp. sodium free baking powder (Hain Featherweight)
3/4 cup Splenda
3 cups unsweetened applesauce
3 cups fresh or frozen peaches, chopped

Directions:Mix the ground oats with the prepared fruit and the baking powder. Stir remainder of ingredients together, and then add them to the oat mixture. Spoon into 6-loaf silicone pan. Bake at 350 degrees for about 30-35 minutes or until done. Allow to cool completely before popping loaves out of pan.

1 pre-exercise serving = 1 loaf which is equal to 2 eggwhites, 1 cup of carb (1/2 c. dry oats =1 cup cooked oats) and 1 cup fruit.
NOTE: If using frozen peaches, defrost slightly and then chop before adding to batter.

Pre-workout Fresh Strawberry Bread for 6-loaf silicone pan (emaxson)

This pan was purchased at a Kitchen Collection store in an outlet center and it is possible that it might be ordered from their website. Here’s the link: http://www.kitchencollection.com

3 cups steel cut oats (It may be better to use 2 cups rolled oats ground, and 1 cup steel cut oats)
12 egg whites or 2 cups liquid All-Whites, beaten until frothy
3/4 tsp. almond flavoring
1-1/2 tsp. clear vanilla
1-1/2 tsp. sodium free baking powder (Hain Featherweight)
3/4 cup Splenda
3 cups unsweetened applesauce
3 cups fresh strawberries, sliced

Mix oats with strawberries and baking powder. Stir remainder of ingredients together, and then add them to the oat mixture. Spoon into 6-loaf silicone pan. Bake at 350 degrees for about 30-35 minutes or until done. Allow to cool in pan completely and then pop out of pan.

Eat one full loaf for a pre-exercise meal for breakfast, AM snack, or mid-afternoon snack.

One loaf equals:
2 egg whites
1 carb serving (= to 1 cup oatmeal)
1 fruit serving (1/2cup strawberriesand 1/2 cup applesauce)



Pre-workout Applesauce Oat Bread for 6-loaf silicone pan (emaxson)
Makes 6 pre-exercise meals.

This pan was purchased at a Kitchen Collection store in an outlet center and it is possible that it might be ordered from their website. Here’s the link: http://www.kitchencollection.com

Ingredients:

12 egg whites or 2 cups liquid All-Whites, beaten until frothy
3/4 cup Splenda
2 Tbsp. apple pie spice
1-1/2 tsp. clear vanilla
4-1/2 cups unsweetened applesauce (be sure there are no ingredients other than apples)
3 cups steel cut oats (do not grind into flour) (See notes above.)
1-1/2 tsp. Hain NSA Featherweight baking powder
1 med. to large Granny Smith apple, diced small

Directions:

Beat egg whites until frothy, not stiff. Add Splenda, apple pie spice and vanilla. Slowly stir in applesauce. Blend in baking powder with oats. Blend oat mixture into apple mixture. Stir in chopped apple. Pour into 6-loaf silicone pan. Bake at 350 degrees for about 35 minutes. You will have to check it often to see what temperature and how long to bake in YOUR oven.

Eat one full loaf for a pre-exercise meal for breakfast, AM snack, or mid-afternoon snack.

One loaf equals:
2 egg whites
1 carb servings (= to 1 cup oatmeal)
1 fruit servings (3/4 cup of applesauce and 1/4 of small diced apple)


Oatmeal Pumpkin Bread (12 servings) Liz Maxson

This recipe and directions are for use with a 6 loaf silicone pan.

Each loaf is double the size of the standard 8-mini-loaf pan, and will therefore be equal to two servings, so be sure to cut each of the six loaves in half for one serving each.

This pan was purchased at a Kitchen Collection store in an outlet center and it is possible that it might be ordered from their website. Here’s the link: http://www.kitchencollection.com

1-1/2 cups of steel cut oats (do not grind into flour)

3 cups of canned pumpkin (or cooked mashed sweet potato or butternut squash)

24 egg whites beaten until frothy (I use All Whites –2 cartons and 1/2 cup of another

2 Tbsp. pumpkin pie spice

3/4 cup Splenda

1-1/2 tsp.Hain Featherweight baking powder

1-1/2 tsp. of clear vanilla

1-1/2 tsp. vanilla butternut flavoring-I’ve found this only at Kroger’s (or use vanilla)

Heat oven to 350 degrees. In a large mixing bowl, beat the egg whites till frothy; then beat in all the other ingredients putting the oatmeal in last. Cook it at 350 for 30-35 minutes, or until it is firm to the touch and begins to pull away from the pan. Allow to cool completely before popping out of silicone pan. (You may have to watch carefully the first time it is baking to see what temperature and how long you should bake this in YOUR oven.)

Chicken ‘n’ Sun-Dried Tomatoes (Family Circle, September 7, 2004)
Adapted by emaxson and brown bear

1-1/2 pounds thin-sliced boneless, skinless chicken breast w/o rib meat
3 Tablespoons Mrs. Dash Basil and Tomato (or whatever amount you desire)
1/8 teaspoon black pepper
1/4 teaspoon red-pepper flakes
1 small onion, diced
1/4 cup white wine
1/2 cup sun-dried tomato pesto (SWBM) (See below)
1 cup chicken broth
1 tsp. Arrowroot in 1/4 cup cold water to thicken mixture (optional)

Poach chicken breast with Mrs. Dash Basil and Tomato and pepper in a large skillet. Sear on each side for 20-30 seconds. Cook on simmer for 20-40 minutes for each side, or until chicken is done. Remove chicken. Add pepper flakes and onion to skillet. Cook 3 minutes. Add white wine. Cook 1 minute, stirring to dissolve browned bits. Add sun-dried tomato pesto and chicken broth. Add arrowroot mixture. Bring to a boiling; cook, uncovered, until slightly thickened, about 4 minutes. Pour sauce over chicken. Serve immediately. Weigh chicken for the appropriate amount for your plan.



Sun-dried Tomato Pesto (Cooking Light, 1999)
Adapted by emaxson and brown bear
Yield: 1 cup

1/2 cup sun-dried tomatoes
3/4 cup boiling water
1 cup chopped seeded plum tomatoes
1/2 cup basil leaves
1/8 teaspoon black pepper
4 garlic cloves

Combine sun-dried tomatoes and boiling water in a bowl, and let stand 4 minutes. Drain and chop. Combine tomatoes, plum tomatoes, and remaining ingredients in a blender or food processor, and process 20 seconds or until a paste forms.
NOTE: Pesto can be stored in refrigerator in an airtight container.

Zesty Harvest Squash Serves 4 (Adapted by emaxson and brown bear)
We have not tried this yet, but it sounded great to us!!

Ingredients:
· ½ teaspoons finely chopped garlic
· ¼ cup red onion
· ¼ cup thinly sliced carrots
· ¼ cup thinly sliced red bell pepper
· ¼ cup thinly sliced green bell pepper
· 1 can NSA diced tomato
· 1 Tablespoon Italian seasoning (or to taste)
· ½ cup thinly sliced yellow squash
· ½ cup thinly sliced zucchini
· ½ teaspoon dried oregano
· 1/8 teaspoon dried thyme
· 1 spaghetti squash (about 2 lbs.)
· 2 Tablespoons finely chopped fresh parsley, or Italian seasoning (optional)

Directions:
Sauté garlic, carrots, onions, and peppers over a medium high heat. Cook and stir 3 minutes. Add tomatoes, yellow squash, zucchini, oregano, and thyme. Cook 5 minutes heated through, stirring occasionally.
Cut spaghetti squash lengthwise in half. Remove seeds. Cover with plastic wrap. Microwave at HIGH 9 minutes or until squash separates easily into strands when tested with fork.
Cut each squash half lengthwise in half; separate strands with fork. Spoon vegetables evenly over squash. Top servings evenly with parsley or Italian seasoning before serving.

Tasty Squash (Adapted from an internet recipe by emaxson)

Ingredients:

2-3 zucchini, sliced
2-3 yellow crookneck squash, sliced
3-4 cloves garlic, minced
2 cans NSA diced tomatoes (or fresh, diced tomatoes)
1 sweet onion, cut into medium wedges
1-2 tsp. Greek oregano
1 tsp. thyme
2 tsp. Splenda (or equivalent of other sweetener)
Juice of 2 lemons
Black pepper to taste

Directions:

Add all the above ingredients into a large, high-sided non-stick skillet. Cook over medium high heat until it begins to boil. Stir occasionally. Cover and simmer on med. low until vegetables soften. Cook to desired crispness or beyond if you like a more “stewed” effect. I actually let this simmer for about an hour and it was wonderful. Makes about 2 qts. This is a great side dish and is a freebie veggie.

Herb & Veggie Meatloaf (adapted by Provida members brown bear and emaxson from the June 2005 Southern Living Magazine)
NOTE: This was an exceptional treat!!! I hope you enjoy it, too.

Makes 18 servings for those who have 2 oz. protein per serving.

Ingredients:
1 med. onion, chopped
3-4 cloves garlic minced
1 cup shredded carrots
1 cup marinara sauce, divided (SWBM)
1-1/2 lbs. ground 1% or 2% turkey breast
1/2 lb. Italian turkey sausage (SWBM)
10 oz. frozen chopped spinach, thawed and drained
1/2 cup raw oats
2 tsp. Italian seasoning
1 tsp. coarse ground black pepper
4 eggwhite or 2/3 cup Liquid All-Whites

Directions:

Preheat oven to 350 degrees. Sauté onion and garlic on medium high heat for 3 minutes. Add carrots and sauté 3-4 more minutes. Cool slightly. Combine onion mixture, 1/2 cup marinara sauce, plain ground turkey, turkey sausage and remainder of ingredients. Mix well and place in 7 x 11 inch glass pan, lined with Release Foil. Bake 45 minutes and then add the other 1/2 cup marinara sauce to the top, and bake another 15 minutes. Remove from oven and cover loosely with aluminum foil. Allow to stand for 10 minutes. Lift out of dish and move to a cutting board or cookie sheet (still on the foil). Cut into 6 slices and then cut each of those slices into 3 pieces or bake in a 6 loaf silicone pan and cut each loaf into 3 pieces. Serve with additional marinara sauce if desired.

Fresh Fruit Crepe (by Provida members emaxson and katt51)

2 egg whites, beaten until frothy
1 tsp. Splenda
1/2 tsp. clear vanilla
1/4 tsp. almond extract (optional)
1/2 cup fresh strawberries or other seasonal fruit
Cinnamon and 1 cup splenda mixed and in a shaker (Kat’s suggestion!!)

Lightly beat egg whites until frothy (not stiff). Add Splenda and flavorings. Pour into a non-stick skillet. Tilt skillet around to evenly distribute egg white mixture. Allow to set up completely. Place strawberry slices across middle of crepe, sprinkle with cinnamon/Splenda, and fold over. You may want to sprinkle the top of the crepe again, if you like the sweeter taste.

Peaches & Cream Pre-workout Bread (from Provida member zelda1006)
(4 servings)

Ingredients:
2 cups raw oats, ground about 10 sec. in food processor
1-1/3 cups egg whites, beaten until frothy
1/2 tsp. clear vanilla
1/4 tsp. almond extract
1/4 tsp. butter extract
1 tsp. sodium free baking powder
1/2 cup Splenda
4 cups fresh or frozen peaches, chopped

Directions:
Grind oats about 10 seconds in a food processor with baking powder. Stir remainder of ingredients together, and then add them to the oat mixture. Spoon into 8 mini-loaf pan. Bake at 350 degrees for about 30-35 minutes or until done. Remove from pan immediately to cool.1 pre-exercise serving = 2 loaves which is equal to 2 eggwhites, 1 cup of carb (1/2 c. dry oats =1 cup cooked oats) and 1 cup fruit.
NOTE: If using frozen peaches, defrost slightly and then chop before adding to batter.

Pre-workout Fresh Blueberry Bread (emaxson)
Please note that this is extremely messy, but well worth the trouble. I thought I'd never get my 8-mini-loaf pan clean!!!

Ingredients:
2 cups raw oats, ground about 10 sec. in food processor
1-1/3 cups egg whites, beaten until frothy
1/2 tsp. lemon flavoring
Juice of one lemon
Zest of one lemon
1 tsp. sodium free baking powder
1/2 cup Splenda
4 cups fresh blueberries

Directions:
Grind oats about 10 seconds in a food processor with baking powder. Stir remainder of ingredients together, and then add them to the oat mixture. Spoon into 8 mini-loaf pan. Bake at 350 degrees for about 30-35 minutes or until done. Remove from pan immediately to cool.1 pre-exercise serving = 2 loaves which is equal to 2 eggwhites, 1 cup of carb (1/2 c. dry oats =1 cup cooked oats) and 1 cup fruit.

Marinated Mushrooms (emaxson)

In a medium saucepan, bring 1/4 cup water, 2 Tbsp. White-wine vinegar, 2 minced garlic cloves, 1/4 teaspoon dried thyme, 1/4 teaspoon ground pepper, and 1 packet Herb-Ox Very Low Sodium Chicken Bouillon to a boil. Add 1 pound mushrooms, halved or quartered. Stir to coat.

Cover; simmer over low heat until mushrooms are tender, 5 to 8 minutes. Remove mushrooms with a slotted spoon to a bowl.

Return liquid to a boil; cook until reduced to 1/4 cup, 3 to 4 minutes. Pour over mushrooms. Chill; serve. (I also like these tossed on top of my proteins, beef, chicken or turkey, which I have placed on top of my rice, and then heat in the microwave. YUM)

Scrumptious Granola (Stephoney and BAS)From member Stephoney:

This recipe is very simple and incredibly yummy! I eat it for breakfast in the morning and sometimes for lunch if I am on the run. It satisfies that need for something crunchy! You can make it in larger batches, just make sure to keep with the required 2 egg whites per 1/4 cup oatmeal. This should give you your protein and carb at the same time! I have added 1/2 tsp minced raisins for that extra granola flavor. This is not on the plan, though it doesn't seem to affect my weight loss. Enjoy!

· 1/2 cup oatmeal (rolled oats), uncooked
· 6 tsp powdered egg whites
· 1 egg white (from normal egg) or 3 Tbsp. Liquid All Whites
· 1/2 tsp or more cinnamon
· dash of nutmeg
· 1-2 tbsp Splenda
· dash of vanilla

Mix oatmeal, powdered egg whites, cinnamon, nutmeg and Splenda together so that it is all equally blended. Then add the raw egg white and dash of vanilla. Mix until thoroughly combined. Drop by little clumps onto a baking stone or cookie sheet. Make sure the mixture is really spread out, like granola would be. Bake for 15 minutes at 350°. Then, use a spatula to mix up the granola. Put this back into the oven and turn oven off and leave for an additional 20 minutes. Allow to cool. Divide mixture into 2 portions.

This may be used by these body types at these meals:
Body Type A: Breakfast, lunch or dinner
Body Type B: Lunch, Mid-afternoon snack, Dinner
Body Type C: All meals/snacks except PM Snack
Body Type D: Breakfast, Lunch, Mid-afternoon snack, DinnerBody Type E: Breakfast, AM Snack, Lunch, Dinner

Stewed Tomatoes (from Provida member deviouslyblondbeauty)

Ingredients:
1 can NSA whole tomatoes or 1 lg. fresh tomato chopped
1 can of NSA diced tomatoes
1 onion, chopped
1 tbsp. of Italian Seasoning
1/2 tsp. rosemary (and any other seasoning that you might)
1-2 Tbsp. Splenda or just to taste

Added by emaxson: 1/2 bell pepper diced or 2 Tbsp. dehydrated sweet peppers (optional)

Directions:
Boil it until the onions are opaque.

Popcorn Chicken (from SWBM member SuziG)

9-11 chicken breasts cut into little bite size
2 onions chopped up
5-7 garlic cloves chopped up

Fry it all in a non-stick skillet until the chicken browns. It takes a LONG time for the chicken to brown, and I generally end up draining part of the onion juice, but I noticed that everyone seems to love them.

Chicken and Mushroom Marsala (cscoledge)

4 boneless, skinless chicken breasts, 4 to 6 oz. each
freshly ground black pepper
oat flour for dredging (or don't bother dredging...)
8 ounces mushrooms, sliced
1/3 cup Marsala wine
2/3 cup NSA nonfat chicken broth
2 tablespoons chopped parsley

1. Season the chicken with pepper and dredge it in oat flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the mushrooms, season with pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.

Dear Abby's Infallible Rice (adapted for SWBM by emaxson)

Description:The original recipe was published in Abigail Van Buren's column.

Ingredients:
1 medium onion, minced
2 tablespoons of the chicken broth with
¼ tsp. butter flavoring added.
1 cup long-grain, raw white rice
2 cups NSA, non-fat chicken broth (hot) (You could use 2 packets Herb-Ox Very Low Sodium Chicken Bouillon in 2 cups hot water.)

Directions:

Saute onion in butter flavoring* and chicken broth until transparent. Combine onion, rice and the remainder of the hot broth. Bring to boil on top of range. Cover and place in 325-degree oven for 20 minutes.

*You'll want to be careful of using extracts and flavorings that use any sugars or salts. In the small amounts used in recipes, other kinds don't seem to hinder reduction progress -yet your body may respond differently. If you opt to use them, keep track of it in your food journal and monitor your progress carefully. If your progress slows or stalls, those kinds of products may need to be avoided until after you've reached your goals. (from BMOS Associate Tenderpaw)

Waffles (BAS) (2 servings)

2 egg whites - beat with fork until frothy
Dash of cinnamon
2 pkgs. of splenda
1/4 tsp coconut extract
Mix up and then add:
1/2 cup of dry oatmeal

Stir well. Let this set 3-4 minutes to thicken. Make this in your waffle iron - cook until nice and brown - YUM. They are so cute with the waffle indentation- looks like a waffle - feels like a waffle - tastes pretty darn good too. Makes two waffles. This will be my on the run afternoon snack.

Pre-exercise Waffles with Fruit (emaxson) (1 serving)

2 egg whites, beaten until frothy
Dash of Cinnamon
1 Tbsp. Splenda
¼ tsp. coconut extract (or almond)

Mix well and add 1/2 cup dry oatmeal. Stir well. Let this set 3-4 minutes to thicken. Make this in your waffle iron - cook until nice and brown. Makes 2 waffles, but for pre-workout, both must be eaten with a cup of fruit.

Top with 1 cup frozen mixed berries defrosted and sprinkled with Splenda to taste. Pour over waffles.

Other fresh berries could also be used.

This Strawberry Bread recipe is one that I have just re-worked from another website, and today is the first time I've made it. I will definitely want to workout every day so I may have this!!! There is an apple version at the end of the Carbs & Fruits recipe file. Liz

Pre-workout Fresh Strawberry Bread (emaxson)

2 cups raw oats, ground about 10 sec. in food processor
1-1/3 cups egg whites, beaten until frothy
1/2 tsp. almond flavoring
1 tsp. clear vanilla
1 tsp. sodium free baking powder
1/2 cup Splenda
4 cups fresh strawberries, sliced

Grind oats about 10 seconds in a food processor with baking powder. Stir remainder of ingredients together, and then add them to the oat mixture. Spoon into 8 mini-loaf pan. Bake at 350 degrees for about 30-35 minutes or until done. Remove from pan immediately to cool.
1 pre-exercise serving = 2 loaves

Yummy Mashed Potatoes (emaxson)

Ingredients:
2 large baking potatoes, peeled and diced
1 packet Herb-Ox Very Low Sodium (5 mg) Chicken Bouillon
1 tsp. dried garlic chips
Water to cover

Directions:
Peel and dice potatoes. Place in lidded saucepan with other ingredients, with enough water to cover potatoes. Stir well. Cook until potatoes are tender. Drain and mash. Store in sealed plastic container, measuring out 1/2 cup per serving when needed.

Broccoli Stuffed Meatloaf (emaxson)

Ingredients:
1 pkg. 1% or 2% ground turkey breast (20 oz.)
1/2 cup chopped onions
1/2 cup dry oats
2 egg whites, slightly beaten
2 teaspoon mock Worcestershire sauce (SWBM recipe)
1 pkg. (10 oz.) frozen chopped broccoli, thawed and well drained

Sweet & Spicy Sauce:
1/2 cup catsup (homemade SWBM recipe)
1/4 cup Sugar Twin Artificial Brown Sugar
1 Tablespoon lemon juice
1 teaspoon dry mustard

Directions:
Heat oven to 350 degrees. Line a loaf pan, 9 x 5 inches, with Release foil; leave pieces overhanging edges of pan. Prepare Sweet ‘n Spicy sauce (see below); set aside. In a medium bowl, mix turkey, oats, onion, eggwhites, mock Worcestershire sauce and 2 Tbsp. Sweet ‘n Spicy sauce. Press half of turkey mixture into prepared pan. Form 1” indentation down center of mixture, leaving 1” thickness on all sides. Spoon broccoli into indentation, mounding up. Press remaining turkey mixture evenly over the top, sealing edges. Bake for 1 hour. Let stand 15 minutes, then lift loaf from pan using foil haning over edges. Peel foil away. Spoon remaining Sweet ‘n Spicy sauce over top of loaf. Makes 11 servings.

Sweet ‘n Spicy sauce: In a small bowl, mix catsup, brown sugar, lemon juice and dry mustard. Makes about 3/4 cup. (When I made this for the first time, I loved it, but I do think I will make a double portion of the sauce to drizzle over the slices as I heat them in the microwave for the individual meals. )

Note: The original recipe was published as the Dallas Morning News Recipe of the Day, and had 1 cup of shredded low-fat Cheddar cheese mixed with the broccoli before stuffing it into the meat loaf. For the purposes of weight loss on SWBM I omitted that part of the recipe and changed the catsup, brown sugar and Worstershire sauce to those that are allowed on SWBM.