Main Dishes
Picadillo with Rice
Makes: 8 servings. Prep: 10 minutes. Cook: 40 minutes.
1 large onion, finely chopped
2 cloves garlic, finely chopped
1 1/2 teaspoons ground cinnamon
1 teaspoon dried oregano
1 teaspoon ground cumin
1 pound extra-lean ground beef
1 can (14.5 ounces) recipe-ready diced tomatoes in juice (no salt added)
2 tablespoons tomato paste
4 cups hot cooked brown or white rice
Lightly coat large nonstick skillet with cooking spray. (This is not OP, but I have done it from the beginning, in a FEW dishes). Place over medium heat. Add onion; cook until softened, about 3 minutes. Add garlic, cinnamon, oregano and cumin; cook 30 seconds. Add beef; cook, stirring to break up clumps of meat, until beef is lightly browned, about 3 minutes.
Stir in tomatoes with juice, tomato paste. Heat to boiling over medium-high heat, stirring occasionally. Lower heat; simmer, covered, stirring occasionally, for 30 minutes. Serve over rice.
Lasagna with Italian Sausage (Serves 4) From emaxson
Ingredients:
1/2 pound SWBM turkey Italian sausage
3 cloves garlic, minced
1 tablespoon crushed red pepper flakes
2 tablespoons chopped fresh basil leaves
2 (14-ounce) cans NSA tomatoes, diced
1 cup chopped red onion
2 tablespoons roughly chopped fresh oregano leaves
2 tablespoons roughly chopped fresh Italian parsley leaves
2 tablespoons roughly chopped fresh thyme leaves
12 med. button mushrooms (about 1 cup), store bought and pre-sliced (from produce aisle)
1 large zucchini, chopped (about 1 1/2 cups)
8 lasagna rice pasta noodles, cooked al dente per directions on noodle box*
Directions:
Preheat oven to 350 degrees F.
Heat a nonstick sauté pan over medium-high heat. Add the turkey sausage and brown until thoroughly cooked, about 1 1/2 minutes. Drain and discard any grease in the pan. Remove sausage from heat. Set aside.
Heat a small, non-stick saucepan over medium-high heat. Add the garlic, crushed red pepper flakes, and chopped basil and sauté until the garlic just begins to soften, about 1 minute. Add the tomatoes and bring to a simmer. Remove from heat and set aside.
Heat the nonstick sauté pan over medium-high heat. Add onion, oregano, parsley, and thyme and sauté until onions are just soft, about 2 minutes. (You may add 1-2 Tbsp. water or NSA low fat chicken broth with the fat skimmed off.) Add the mushrooms and zucchini and continue sautéing until the vegetables are tender, about 2 minutes. Remove from heat and add half of the tomato sauce to the sautéed vegetables.
To assemble, line the bottom of a lasagna pan (roughly 13 by 9 inches) with 1/4 of the tomato sauce. Top with 2 lasagna noodles. Then spread half of the sausage mixture on top of the pasta. Cover the sausage layer with about half of the vegetable mixture. Top the vegetable layer with the remaining sausage mixture. Then top that layer with the remaining lasagna noodles and add the remaining tomato sauce over top. Sprinkle with parsley for color, if you wish. Bake for 25 minutes. Remove from heat and let stand for 5 minutes before cutting.
*Note: Rice Lasagna Noodles (EnerG Brand) Noodle =7”x 2” Uncooked
2 rice lasagna noodles = ½ cup Carbohydrate Cooked
8 rice lasagna noodles = 4 servings Cooked
Sausage Pizza (brown bear & emaxson) - Serves: 1
Ingredients:
Pizza crust:
¼ cup old-fashioned oatmeal, ground into flour
1 egg white
Directions: Grind oatmeal into flour in food processor. Mix with 1 egg white. Lightly spray small non-stick sauté pan with PAM.. Blot out excess. Spread crust dough in skillet evenly over the bottom. Cook on low to medium heat. When edges become firm, very carefully, flip the dough. Allow to cook on other side. This batter will be very thick or stiff.
Topping:
Cover top of cooked dough with ¼ cup marinara sauce. Then top with 1 oz. Italian turkey or garlic sausage, and small amounts of veggies, such as onion, mushrooms, carrot shreds (looks like cheese), or whatever your favorites might be. Heat about 30-60 seconds in microwave, just to heat veggies and sausage. Cut into wedges and enjoy. You may wish to add more Italian seasonings to the veggies, along with garlic or onion powder.
Marinara sauce from Chef-B
1 onion finely diced
4 to 6 med. tomatoes diced
½ green pepper diced
6 to 8 cloves garlic diced
½ stick celery finely diced
1 tsp sweet Basil
1 tsp oregano
1/8 tsp black pepper
1/8 tsp thyme
½ tsp rosemary
1 small can tomato paste (no salt added)
Sauté all vegetables in a pan; the juice from the veggies is plenty of moisture to cook with.When onions become opaque, add the tomato paste; thin with water to desired thicknessAdd 1 to 2 tsp splenda; simmer 5 min
Note from Liz: I usually add 1 lb. sliced fresh mushrooms.
Dry Italian Dressing Mix From member Gayla:
You can use this on any recipe that calls for dry Italian Dressing mix.
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp Splenda
2 tbsp oregano
1 tsp pepper
1/4 tsp thyme
1 tsp basil
1 tbsp parsley
1/4 tsp celery seed
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.
Baked Spaghetti 2
(4 servings)
2 cups spaghetti squash or cooked rice noodles in pan.
May use 8 rice lasagna noodles if desired. See note below.
4 servings Sloppy Joe Recipe (2 cups)
1cup (or more if desired) of Chef-B's Marinara Sauce.
½ cup sliced mushrooms
1 small/medium zucchini (peal and discard seeds) thinly sliced
1 ½ tsp. Mrs. Dash Garlic and Herb Seasoning
1 tsp. Mrs. Dash Extra Spicy (optional)
2-3 Tbsp. of oregano, and/or any other salt free Italian spices
¼ cup thinly sliced carrots, steamed
Spray a baking dish with PAM, very lightly. Place cooked squash or noodles in a pan. In another bowl, combine Sloppy Joe mixture and Chef-B’s Marinara Sauce. Place mushrooms and zucchini on top of the noodles. Pour Sloppy Joe and marinara sauce mixture on top of the vegetables. Add spices. Top with thinly sliced carrots.
Bake in a 350-degree oven for 15-20 minutes, uncovered.
Allow cooling about 5 minutes and then cutting into 4 equal servings.
Note: Rice Lasagna Noodles (EnerG Brand) Noodle =7”x 2” Uncooked
2 lasagna noodles = ½ cup Carbohydrate Cooked
8 lasagna noodles = 4 servings Cooked
Strawberry Salad (Liz’s version below)
From member Steven Cain: I took an old favorite and made it follow my plan. Hope you like it. I have also added a sliced grilled chicken breast per salad (2oz) and it's great.
1/2 cup red wine vinegar
2 cloves garlic crushed (I use large because I like garlic)
1/2 tsp paprika
1/4 tsp fresh cracked pepper
4 pkts of Splenda
Spring salad greens
3-4 strawberries, sliced
Mix ingredients together.and chill. Mix fresh spring salad greens with a few sliced strawberries. Sprinkle on dressing.
From Liz: I make this into a whole meal or snack by using the salad greens topped with ½ cup sliced fresh strawberries or fresh pineapple or a combination of both, 2 oz. cooked chicken breast or pork loin, slivers of red onion, and my balsamic vinaigrette.
Mom's Porcupines (Grace Ann)
· 1 lb ground turkey breast
· 1 medium onion, chopped
· 1/4 tsp ground black pepper
· 1 tsp poultry seasoning (salt free)
· 1/2 cup uncooked rice
· 1 cup water
· 1 approx 16 oz can tomato sauce (salt free)
· 1 approx 16 oz can dice tomatoes (salt free) -- optional
· 1-2 cloves garlic (optional) "I add this to mine and it makes the world of difference".
Mix turkey, onion, black pepper, poultry seasoning, and rice together well; form into meatballs about 1 inch in diameter. Preheat large non-stick (with tight fitting lid); brown meatballs in skillet, turning to brown all sides (You can use a little salt free chicken broth, if desired.) Drain meatballs on paper towels & pour off any grease from skillet. Return meatballs to skillet; cover with water, tomato sauce, & diced tomatoes(if desired). Bring to a boil over medium heat. Turn heat down to low, cover skillet, and simmer bout 45-50 minutes stirring every once in a while to prevent sticking.
Baked Spaghetti 3 (8 servings)
Marinara Sauce.
1 onion, finely diced
6 med. Tomatoes, diced
½ green pepper, diced
6 to 8 cloves garlic, diced
2 stalks celery finely diced
1 tsp. sweet Basil
1 tsp. oregano
1/8 tsp. black pepper
1/8 tsp. thyme
½ tsp. rosemary
1 lb. sliced fresh mushrooms
1 lg. can tomato paste (no salt added) and 1 can of water
Sauté all vegetables in a pan; the juice from the veggies is plenty of moisture to cook with. When onions become opaque, add the tomato paste and water. Add 1 to 2 tsp. splenda; simmer 30 min. with lid on pan.
Place a small amount of sauce in the bottom of a large baking dish, such as a lasagna pan. Add 8 oz. cooked rice spaghetti or spaghetti squash or rice sticks (in oriental food section) to the remainder of the sauce. Pour into prepared baking dish. You may also want to add 8 servings of cooked ground turkey, very lean ground beef, or turkey sausage*, broken into small pieces. Bake in a 350-degree oven for 15-20 minutes, uncovered. Allow cooling about 10 minutes and then cut into 8 equal servings. Note: If you use spaghetti squash, this does NOT contain a carb serving. Using the rice products, however, will provide a carb serving. If you make this without meat and with spaghetti squash, it is a vegetable dish only. Just remember to count what you have to count!!
Stuffed Cabbage Rolls (from netteinpa)
8 servings
Note: The original recipe called for ground pork instead of the ground turkey, and had butter and salt in it. This is a revision to fit the SWBM lifestyle. You may use the ground meat of your choice, if you prefer not to have the beef, also.
1 head of cabbage (about 4lbs)
Boiling water to cover the cabbage
2 onions chopped
1/4 c NSA lowfat chicken broth
1 1/2 lbs 98% lean ground beef
1/2 lb ground 1% lean turkey breast
1 1/2 cups cooked rice
1 tsp pepper
2 -8oz cans tomato sauce
2-1/2 c water
2-3 whole bay leaves
1/2 tsp. whole peppercorns
1-2 tsp. garlic powder
4-5 cloves garlic, minced (optional)
Remove core from cabbage. Place whole head in a large pot filled with boiling water. Cover, cook 3-5 minutes or until softened enough to pick off leaves one by one. Repeat to remove all leaves. Cut thick center stem from each leaf. Chop remaining cabbage.
Mix beef and turkey together, sauté onion in chicken broth, add to meat along with cooked rice, and pepper. Place about 2 tablespoons of meat mixture to each cabbage leaf. Roll, tuck in sides and finish rolling. Be careful not to overstuff. Place half of the chopped cabbage on the bottom of a Dutch oven. Fill with layer of cabbage rolls. Cover with remaining chopped cabbage. Combine tomato sauce with water and mix well. Pour over cabbage rolls. Cover and bring to a boil. Reduce heat and simmer for 2 hours.
For sweet and sour instead of the tomato sauce, mix white vinegar and Splenda.
For lunch or dinner only.
Recipe makes 8 servings.
Contains Vegetable A.
Each serving = 2 oz. protein; 1-1/2 oz. of carb.
You will need to add 2-1/2 oz. of carb to complete serving. (The carb is measured in a liquid measuring cup, not on a scale.)
Makes: 8 servings. Prep: 10 minutes. Cook: 40 minutes.
1 large onion, finely chopped
2 cloves garlic, finely chopped
1 1/2 teaspoons ground cinnamon
1 teaspoon dried oregano
1 teaspoon ground cumin
1 pound extra-lean ground beef
1 can (14.5 ounces) recipe-ready diced tomatoes in juice (no salt added)
2 tablespoons tomato paste
4 cups hot cooked brown or white rice
Lightly coat large nonstick skillet with cooking spray. (This is not OP, but I have done it from the beginning, in a FEW dishes). Place over medium heat. Add onion; cook until softened, about 3 minutes. Add garlic, cinnamon, oregano and cumin; cook 30 seconds. Add beef; cook, stirring to break up clumps of meat, until beef is lightly browned, about 3 minutes.
Stir in tomatoes with juice, tomato paste. Heat to boiling over medium-high heat, stirring occasionally. Lower heat; simmer, covered, stirring occasionally, for 30 minutes. Serve over rice.
Lasagna with Italian Sausage (Serves 4) From emaxson
Ingredients:
1/2 pound SWBM turkey Italian sausage
3 cloves garlic, minced
1 tablespoon crushed red pepper flakes
2 tablespoons chopped fresh basil leaves
2 (14-ounce) cans NSA tomatoes, diced
1 cup chopped red onion
2 tablespoons roughly chopped fresh oregano leaves
2 tablespoons roughly chopped fresh Italian parsley leaves
2 tablespoons roughly chopped fresh thyme leaves
12 med. button mushrooms (about 1 cup), store bought and pre-sliced (from produce aisle)
1 large zucchini, chopped (about 1 1/2 cups)
8 lasagna rice pasta noodles, cooked al dente per directions on noodle box*
Directions:
Preheat oven to 350 degrees F.
Heat a nonstick sauté pan over medium-high heat. Add the turkey sausage and brown until thoroughly cooked, about 1 1/2 minutes. Drain and discard any grease in the pan. Remove sausage from heat. Set aside.
Heat a small, non-stick saucepan over medium-high heat. Add the garlic, crushed red pepper flakes, and chopped basil and sauté until the garlic just begins to soften, about 1 minute. Add the tomatoes and bring to a simmer. Remove from heat and set aside.
Heat the nonstick sauté pan over medium-high heat. Add onion, oregano, parsley, and thyme and sauté until onions are just soft, about 2 minutes. (You may add 1-2 Tbsp. water or NSA low fat chicken broth with the fat skimmed off.) Add the mushrooms and zucchini and continue sautéing until the vegetables are tender, about 2 minutes. Remove from heat and add half of the tomato sauce to the sautéed vegetables.
To assemble, line the bottom of a lasagna pan (roughly 13 by 9 inches) with 1/4 of the tomato sauce. Top with 2 lasagna noodles. Then spread half of the sausage mixture on top of the pasta. Cover the sausage layer with about half of the vegetable mixture. Top the vegetable layer with the remaining sausage mixture. Then top that layer with the remaining lasagna noodles and add the remaining tomato sauce over top. Sprinkle with parsley for color, if you wish. Bake for 25 minutes. Remove from heat and let stand for 5 minutes before cutting.
*Note: Rice Lasagna Noodles (EnerG Brand) Noodle =7”x 2” Uncooked
2 rice lasagna noodles = ½ cup Carbohydrate Cooked
8 rice lasagna noodles = 4 servings Cooked
Sausage Pizza (brown bear & emaxson) - Serves: 1
Ingredients:
Pizza crust:
¼ cup old-fashioned oatmeal, ground into flour
1 egg white
Directions: Grind oatmeal into flour in food processor. Mix with 1 egg white. Lightly spray small non-stick sauté pan with PAM.. Blot out excess. Spread crust dough in skillet evenly over the bottom. Cook on low to medium heat. When edges become firm, very carefully, flip the dough. Allow to cook on other side. This batter will be very thick or stiff.
Topping:
Cover top of cooked dough with ¼ cup marinara sauce. Then top with 1 oz. Italian turkey or garlic sausage, and small amounts of veggies, such as onion, mushrooms, carrot shreds (looks like cheese), or whatever your favorites might be. Heat about 30-60 seconds in microwave, just to heat veggies and sausage. Cut into wedges and enjoy. You may wish to add more Italian seasonings to the veggies, along with garlic or onion powder.
Marinara sauce from Chef-B
1 onion finely diced
4 to 6 med. tomatoes diced
½ green pepper diced
6 to 8 cloves garlic diced
½ stick celery finely diced
1 tsp sweet Basil
1 tsp oregano
1/8 tsp black pepper
1/8 tsp thyme
½ tsp rosemary
1 small can tomato paste (no salt added)
Sauté all vegetables in a pan; the juice from the veggies is plenty of moisture to cook with.When onions become opaque, add the tomato paste; thin with water to desired thicknessAdd 1 to 2 tsp splenda; simmer 5 min
Note from Liz: I usually add 1 lb. sliced fresh mushrooms.
Dry Italian Dressing Mix From member Gayla:
You can use this on any recipe that calls for dry Italian Dressing mix.
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp Splenda
2 tbsp oregano
1 tsp pepper
1/4 tsp thyme
1 tsp basil
1 tbsp parsley
1/4 tsp celery seed
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.
Baked Spaghetti 2
(4 servings)
2 cups spaghetti squash or cooked rice noodles in pan.
May use 8 rice lasagna noodles if desired. See note below.
4 servings Sloppy Joe Recipe (2 cups)
1cup (or more if desired) of Chef-B's Marinara Sauce.
½ cup sliced mushrooms
1 small/medium zucchini (peal and discard seeds) thinly sliced
1 ½ tsp. Mrs. Dash Garlic and Herb Seasoning
1 tsp. Mrs. Dash Extra Spicy (optional)
2-3 Tbsp. of oregano, and/or any other salt free Italian spices
¼ cup thinly sliced carrots, steamed
Spray a baking dish with PAM, very lightly. Place cooked squash or noodles in a pan. In another bowl, combine Sloppy Joe mixture and Chef-B’s Marinara Sauce. Place mushrooms and zucchini on top of the noodles. Pour Sloppy Joe and marinara sauce mixture on top of the vegetables. Add spices. Top with thinly sliced carrots.
Bake in a 350-degree oven for 15-20 minutes, uncovered.
Allow cooling about 5 minutes and then cutting into 4 equal servings.
Note: Rice Lasagna Noodles (EnerG Brand) Noodle =7”x 2” Uncooked
2 lasagna noodles = ½ cup Carbohydrate Cooked
8 lasagna noodles = 4 servings Cooked
Strawberry Salad (Liz’s version below)
From member Steven Cain: I took an old favorite and made it follow my plan. Hope you like it. I have also added a sliced grilled chicken breast per salad (2oz) and it's great.
1/2 cup red wine vinegar
2 cloves garlic crushed (I use large because I like garlic)
1/2 tsp paprika
1/4 tsp fresh cracked pepper
4 pkts of Splenda
Spring salad greens
3-4 strawberries, sliced
Mix ingredients together.and chill. Mix fresh spring salad greens with a few sliced strawberries. Sprinkle on dressing.
From Liz: I make this into a whole meal or snack by using the salad greens topped with ½ cup sliced fresh strawberries or fresh pineapple or a combination of both, 2 oz. cooked chicken breast or pork loin, slivers of red onion, and my balsamic vinaigrette.
Mom's Porcupines (Grace Ann)
· 1 lb ground turkey breast
· 1 medium onion, chopped
· 1/4 tsp ground black pepper
· 1 tsp poultry seasoning (salt free)
· 1/2 cup uncooked rice
· 1 cup water
· 1 approx 16 oz can tomato sauce (salt free)
· 1 approx 16 oz can dice tomatoes (salt free) -- optional
· 1-2 cloves garlic (optional) "I add this to mine and it makes the world of difference".
Mix turkey, onion, black pepper, poultry seasoning, and rice together well; form into meatballs about 1 inch in diameter. Preheat large non-stick (with tight fitting lid); brown meatballs in skillet, turning to brown all sides (You can use a little salt free chicken broth, if desired.) Drain meatballs on paper towels & pour off any grease from skillet. Return meatballs to skillet; cover with water, tomato sauce, & diced tomatoes(if desired). Bring to a boil over medium heat. Turn heat down to low, cover skillet, and simmer bout 45-50 minutes stirring every once in a while to prevent sticking.
Baked Spaghetti 3 (8 servings)
Marinara Sauce.
1 onion, finely diced
6 med. Tomatoes, diced
½ green pepper, diced
6 to 8 cloves garlic, diced
2 stalks celery finely diced
1 tsp. sweet Basil
1 tsp. oregano
1/8 tsp. black pepper
1/8 tsp. thyme
½ tsp. rosemary
1 lb. sliced fresh mushrooms
1 lg. can tomato paste (no salt added) and 1 can of water
Sauté all vegetables in a pan; the juice from the veggies is plenty of moisture to cook with. When onions become opaque, add the tomato paste and water. Add 1 to 2 tsp. splenda; simmer 30 min. with lid on pan.
Place a small amount of sauce in the bottom of a large baking dish, such as a lasagna pan. Add 8 oz. cooked rice spaghetti or spaghetti squash or rice sticks (in oriental food section) to the remainder of the sauce. Pour into prepared baking dish. You may also want to add 8 servings of cooked ground turkey, very lean ground beef, or turkey sausage*, broken into small pieces. Bake in a 350-degree oven for 15-20 minutes, uncovered. Allow cooling about 10 minutes and then cut into 8 equal servings. Note: If you use spaghetti squash, this does NOT contain a carb serving. Using the rice products, however, will provide a carb serving. If you make this without meat and with spaghetti squash, it is a vegetable dish only. Just remember to count what you have to count!!
Stuffed Cabbage Rolls (from netteinpa)
8 servings
Note: The original recipe called for ground pork instead of the ground turkey, and had butter and salt in it. This is a revision to fit the SWBM lifestyle. You may use the ground meat of your choice, if you prefer not to have the beef, also.
1 head of cabbage (about 4lbs)
Boiling water to cover the cabbage
2 onions chopped
1/4 c NSA lowfat chicken broth
1 1/2 lbs 98% lean ground beef
1/2 lb ground 1% lean turkey breast
1 1/2 cups cooked rice
1 tsp pepper
2 -8oz cans tomato sauce
2-1/2 c water
2-3 whole bay leaves
1/2 tsp. whole peppercorns
1-2 tsp. garlic powder
4-5 cloves garlic, minced (optional)
Remove core from cabbage. Place whole head in a large pot filled with boiling water. Cover, cook 3-5 minutes or until softened enough to pick off leaves one by one. Repeat to remove all leaves. Cut thick center stem from each leaf. Chop remaining cabbage.
Mix beef and turkey together, sauté onion in chicken broth, add to meat along with cooked rice, and pepper. Place about 2 tablespoons of meat mixture to each cabbage leaf. Roll, tuck in sides and finish rolling. Be careful not to overstuff. Place half of the chopped cabbage on the bottom of a Dutch oven. Fill with layer of cabbage rolls. Cover with remaining chopped cabbage. Combine tomato sauce with water and mix well. Pour over cabbage rolls. Cover and bring to a boil. Reduce heat and simmer for 2 hours.
For sweet and sour instead of the tomato sauce, mix white vinegar and Splenda.
For lunch or dinner only.
Recipe makes 8 servings.
Contains Vegetable A.
Each serving = 2 oz. protein; 1-1/2 oz. of carb.
You will need to add 2-1/2 oz. of carb to complete serving. (The carb is measured in a liquid measuring cup, not on a scale.)
posted by Liz Maxson @ 3:17 PM
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