Just an Update!

I haven't forgotten about the blog, I am in the hideous process of moving, AH I hate moving!! Anyway all my pots and pans are packed and we've been eating out almost every night... eww! I will post a new recipe most likely at the end of November!

Creamy Lemon Wheat Pasta and Chicken

This is a recipe I saw on Paula Deans show. I adapted it though, you know how she loves her cream and butter. My husband loved this, and even took it for lunch the next day to work.

• 1 lb chicken breast or tenders


• lemon pepper


• salt


• cooking spray


• 2 shallots, chopped fine


• 2 Tablespoons chopped garlic


• 1/2 cup zucchini, chopped fine


• 1 16oz carton Low Fat sour cream


• 2 Tablespoons skim milk


• the zest and juice of 1 lemon


• 1/4 cup Parmesan cheese


• 1 Tablespoon dried parsley


• 1 lb whole wheat thin spaghetti
  

Cook spaghetti in a pot of salted water.

Heat large skillet on medium heat with cooking spray. Season chicken with lemon pepper and salt. Heat until cooked through. Remove chicken onto a plate. Respray pan and add shallots, zucchini and garlic. Cook until soft. Turn heat to LOW. Add in sour cream, skim milk, lemon juice and zest, parm cheese, about 2 teaspoons lemon pepper and parsley. Stir on low for about 5 minutes, or until everything is heated and Incorporated. Drain pasta and add the cooked spaghetti to the sauce and mix well. Add chicken on top and serve hot. This is so good and it make a lot.

Tofu Parmesan

Do not be afraid of tofu, it's our friend! Tofu is packed with protein, and the great thing about it is, it will adopt any flavor you add to it. Even my husband ate this up, and took the leftovers for lunch!

• 1 lb firm tofu, I used trader joes



• 2 eggs



• 1 cup Italian style bread crumbs



• marinara sauce



• mozzarella cheese
  

Preheat the oven to 375. Cut the block of tofu into 4 one inch thick pieces. Dip each piece in egg, then into the bread crumbs. Put on baking sheet and cook for 15 minutes. Flip the tofu over and cook for another 15 minutes. Then add the marinara sauce and mozzarella cheese on top, enough to cover it. Bake for another 15 minutes, or until cheese is melted. Enjoy. This does not taste like tofu at all, its very good!

Wheat Pasta and Spinach Bake

I needed a side dish for my tofu parm, and I love wheat pasta. I just used random stuff I had at home and it turned out very good!

• 1 box whole wheat rotini



• 1 cup fresh baby spinach



• 1 15oz container of ricotta cheese



• 1 can diced tomatoes



• 1 cup marinara sauce



• 2 cups mozzarella cheese

Preheat oven to 375. Boil pasta according to the box in salted water. Drain pasta. Add the remainder of the ingredients (except mozzarella) in a baking dish, mix well. Cover the top of the noodles with mozzarella and bake for 20 minutes. This is delicious!

Golden Lentil Soup- Crock Pot Edition

Soup's on! It's getting chilly here in New Jersey, actually at night it's down right cold! There is a restaurant near me called Atlanta Bread Company, and they have the most amazing Golden Lentil Soup. I've been all over every website looking for a copycat recipe. In fact, Atlanta Bread website doesn't even have the ingredients on their website. So I tried to replicate it. It is a vegetarian dish, but lentils are loaded with protein.

• 4 cups chicken broth (or veggie broth for the vegetarian)
• 2 cups hot water
• 1lb dry lentils
• 1 regular sized yellow onion chopped fine
• 2 cups chopped and peeled carrots, chopped fine
• 3 whole cloves garlic, peeled
• 1 cup canned, diced tomatoes
• 1 Tablespoon cumin powder
• 1 teaspoon saffron (or saffron powder)
• 1 teaspoon cayenne powder
• salt and black pepper to taste

This really couldn't be any easier. Rinse and pick through lentils. Add lentils, chicken broth and hot water to the crock pot. Chop onion and carrots small and add. Peel garlic, keep them whole, but smash them with the flat side of a knife. Add the garlic, they will melt right into the soup. Add in diced tomatoes. Add cumin, saffron, cayenne and salt and pepper. Stir. Cook on low for 8 hours, or high for 4-5 hours. About an hour before you want to eat, take about 1/4 of the soup, add to a blender or magic bullet and liquify. Add back into the soup. This makes it thicker and yummier lol. You can also use an immersion blender for the last part. This is sooo delicious, and good for all stages of post op!

Juicy Roast Chicken

I was always afraid to roast a whole roast chicken. There are always horror stories about super dried out chickens that are inedible. This one is NOT one of those. I know a lot of post ops have problems with chicken. I couldn't eat chicken for a year without discomfort. You will not have a problem with the moistness of this chicken. The white meat was even extremely moist.

• 1 whole 4-5 lb chicken



• olive oil



• lemon pepper



• salt



• dried rosemary



• 1 onion, roughly chopped



• 2 cloves garlic



• 1 lemon

Preheat oven to 350. Remove insides from the chicken. Wash chicken. Cut lemon in half and squeeze lemon all over chicken. Rub the cavity and entire chicken with olive oil, salt and lemon pepper. Be generous. Stuff chicken with chopped onions, garlic cloves and the lemon. Then, under the skin where the breasts are rub olive oil and dried rosemary. Roast in oven for 2 hours or until popper comes up. I never enjoyed roast chicken as much as I did last night.

Chicken Cacciatore

This recipe is great for using up your leftovers. I didn't have to buy anything for this dish, as I had everything on hand. This is so easy and delicious.

• 1 1/2 lbs boneless, skinless chicken thighs, cut into strips



• flour



• cooking spray



• salt and pepper



• 1 large yellow onion, cut into strips



• 6 ounces mushrooms cut into pieces



• 2 Tablespoons chopped garlic



• 1 16 ounce can tomato sauce



• 1/4 cup of water



• 1 Tablespoon of each: fresh Basil, Oregano and Parsley, chopped into small pieces



• 1 teaspoon crushed red pepper flakes

Heat a large skillet. Coat chicken strips with flour seasoned with salt and pepper. Spray skillet with cooking spray and brown chicken on all sides, approx 5 minutes. Remove chicken to a plate, respray, and add in onions on medium heat. Salt and pepper them. Cook for 5 minutes, lower heat to medium low and add in mushrooms and garlic. Stir for 1 minute then add in tomato sauce, 1/4 water, spices and red pepper flakes. Cover and simmer on low for 45 minutes, stirring occasionally. Serve over wheat pasta, or plain. This is very good, I ate a good amount of it!

Chicken Mango Sausage, Peppers and Onions

My husband has now declared this is his NEW favorite dinner. I love going to trader Joe's and getting these ingredients, but you can pretty much get them anywhere. This is a fruity twist on traditional S,P&O's.

• 1 package chicken mango sausages, cut into bite sized pieces (I used trader Joe's, but you can get chicken sausage pretty much anywhere)


• 1 large yellow onion chopped into thin strips


• 2 bell peppers, I used red and yellow, cut into thin strips


• 1/2 cup frozen mangos (or you can use one fresh mango)


• 1 Tablespoon chopped garlic


• 2 Tablespoons mango salsa (you can find this is the Mexican foods section or dressing aisle in a jar)


• 2 Tablespoons mango juice (I used Goya)


• salt and pepper to taste


• cooking spray
  

Spray a large skillet and set on medium high heat. Add in frozen mango and cook for about 3 minutes. Then respray and add in onions and peppers. Salt and pepper and cook for 15-20 minutes until softened, but not mushy. Add in sausage and cook for about 5-10 more minutes. Add in garlic, mango salsa and mango juice, and cook just long enough to thicken the sauce. Serve over quinoa or brown rice. This is seriously delicious!

My Momma's Meatballs- WLS modified!

Some days I just want some yummy Italian meatballs! My mom makes these every Christmas with baked ziti. I love 'em plain!

• 1 lb lean ground beef (or meatball mix if you have it)



• 1/2 cup Italian style bread crumbs



• 1/4 cup grated Parmesan cheese



• 2 eggs (scrambled)



• 2 pieces of bread soaked in milk



• 2 Tablespoons fresh basil



• 2 Tablespoons fresh oregano



• 2 Tablespoons fresh parsley



• 2 Tablespoons garlic powder



• 8 ounces fresh mozzarella cheese



• salt and pepper to taste

Preheat oven to 375. In a bowl add all the ingredients, except the mozzarella cheese. Make sure all the spices are chopped fine. For the bread, soak 2 pieces in a bowl of milk, before adding the bread, squeeze out excess milk and tear into little pieces (Just a side note, if you have cats, please watch this bowl at all times or else you will enter your kitchen to find your fat cat drinking out of your bread bowl.) Mix everything together, your hands work best for this. Form meatballs into about an inch round ball. Chop the mozzarella cheese and stick a piece into the middle of each ball, making sure the meat covers the cheese completely. Arrange on lightly oiled baking sheet.

Bake for about 25-30 minutes. Or until completely cooked through. Add to sauce and enjoy!

Carb Conscious Calzones

I recently rediscovered a recipe my mom used to make us when we were little. I never knew it was "healthy" for us. These little calzones are so delicious and easy.

• 8 Large whole wheat tortillas



• 3 cups part skim milk ricotta cheese



• 1 cup shredded mozzarella cheese



• 1/4 Parmesan cheese



• 6 slices ham lunch meat, chopped into pieces



• 1 medium tomato, cubed



• salt and pepper



• 8 pieces tin foil



• tomato sauce

Preheat oven to 350. Mix together ricotta, mozzarella, Parmesan, chopped up ham and tomato, and a sprinkle of salt and pepper. Mix well. To stuff calzones take a piece of foil, then place one tortilla on top. Add in about 1/2 a cup of ricotta mixture, and wrap up tortilla like a burrito, then tightly wrap foil around the calzone and place on baking sheet. Continue to do this with all 8. Bake for 25-30 minutes. Serve with tomato sauce for dipping!

Apple Pork Chops

Sometimes I get bored of pork. I wanted to spice up some pork chops the other day. And thus, a delicious, easy recipe for pork chops.

• 1 lb boneless, skinless thin pork chops



• cooking spray



• 1 medium jar cinnamon applesauce, sweetened with splenda (Note. I used real sugar applesauce because I am pregnant and artificial sweeteners are not good for pregnancy)



• 1 tablespoon cinnamon



• 1 tablespoon nutmeg



• salt, pepper and chili powder

Preheat oven to 350. Salt, pepper and sprinkle pork chops with chili powder (this will not make it spicy, but it will make it a little smokey, it's very good.) Spray large skillet with cooking spray, heat on medium high heat and brown chops for 2-3 minutes on each side. In a casserole dish add applesauce, cinnamon and nutmeg and mix. Then add pork chops and cover each with applesauce. Bake for about 20 minutes.

Crustless Taco Pie

I adapted this recipe from my mom, who used to make a similar pie, but with pie crust and a few other differences. My hubby loved this. It was excellent!

• 1 large whole wheat tortilla



• 1 lb lean ground beef or ground turkey (I used turkey)



• 1 pkg taco seasoning



• 3 cups LF cheddar cheese



• 1 large jar salsa



• 1 cup crushed whole wheat tortilla chips



• LF sour cream
  

Preheat oven to 350. Prepare ground beef with taco seasoning as per envelope instructions. Place wheat tortilla in the bottom of a pie pan. Layer in 1/2 of the taco meat, then 1/2 of salsa, and 1 cups cheese. Then repeat with meat, salsa then on the top sprinkle chips and top with remaining cheese. Bake for about 15 minutes. Serve with sour cream and cheese on top. This is very tasty and full of protein!

Ratatouille Casserole

Ratatouille sounds like something we never want to make, let alone eat. I have been trying to venture out of my poultry comfort zone. This recipe is very good, and different. I got a huge eggplant and zucchini at a farmers market, and wanted to do something different, thus this recipe.

• 1 eggplant, peeled and chopped in cubes


• 1 zucchini, also peeled and chopped in cubes


• boiling water and salt


• 1 large yellow onion, diced


• 2 Tablespoons chopped garlic


• 1 carton chopped mushrooms


• 4 tomatoes, chopped and skin and seeds removed


• 2 green peppers, chopped


• 1 small can tomato paste


• 1 block firm tofu, cubed


• 2 Tablespoons fresh Basil, chopped


• 2 Tablespoons fresh Oregeno, chopped


• 1/4 cup panko bread crumbs


• salt and pepper
  

Preheat oven to 275*. Peel and chop eggplant and zucchini, and boil for 10 minutes in salted water. Remove from water and set aside. In a large skillet spray with cooking spray and add in diced onions and peppers. Cook for about 10 minutes, add in mushrooms, tomatoes and tomato paste, cook for another 5 minutes and stir together well. At the very end of the cooking add in garlic and mix well. Put mixture into a casserole dish, and add in eggplant and zucchini, basil, oregeno, tofu and some more salt and pepper and mix. On top sprinkle on panko bread crumbs and some dried parsley if desired. Bake at 275 for 1 1/2 hours. This tastes so fresh and delicious, and a good recipe to try if you want to try tofu!

Guess what's baking at barbie's house???

A baby!! That's right, my husband and I are pregnant with our first baby!!!

New recipes coming tonight, sorry for the delay!!!

Vegetable Fritters

These veggie fritters are soo yummy! They are a good alternative to plain vegetable sides.

• 2 zucchini, grated and drained


• 2 large carrots, peeled and grated


• 1/2 sweet onion, grated


• 3 cloves garlic, grated


• 2 eggs


• 1/2 cup bisquick


• 1/4 cup Parmesan cheese


• 1/2 cup mozzarella cheese


• 2 Tablespoons fresh parsley


• ground black pepper


• Cooking spray

Preheat the oven to 400 degrees. Grate all vegetables in magic bullet, or food processor, make sure to drain zucchini. Add all ingredients together (except cooking spray) in a bowl and mix well. Line 2 baking sheets with tin foil. Spray well with cooking spray. Spoon 6 onto each baking sheet and spread out with spoon. Bake for 25-30 minutes. These are delicious with sour cream!!

Crock Pot Honey BBQ Shredded Chicken

I love using the crock pot for meals. Especially when I have lots of frozen chicken on hand. This can be made as sandwiches for all the bread eaters in your house, but I just eat it on top of veggies, or by itself.

• 2lbs boneless, skinless chicken thighs



• 1 bottle SF bbq sauce, plus 1 cup for later



• 2 Tablespoons water



• 2 Tablespoons honey



• 2 teaspoons cayenne pepper (divided)



• 1 teaspoon red pepper flakes



• 1 Tablespoon garlic powder



• 1 Tablespoon fresh cilantro

Add chicken, whole bottle BBQ sauce, water, honey, 1 teaspoon cayenne pepper, red pepper flakes, garlic and cilantro. Mix and cook on low for about 6 hours. At 6 hours, the sauce will be liquid. Remove chicken and dump liquid. Add chicken back to the pot, turn setting on to "keep warm" and add 1 cup of BBQ sauce and 1 teaspoon cayenne pepper. Shred chicken. Eat! This is a new favorite of ours!

BBQ Chicken Wheat Pizza

Sometimes we just want pizza. I have enjoyed tortilla pizzas many times. As I was searching in Trader Joe's one day I found 99 cent wheat pizza dough. I bought 3 and threw them in the freezer. I had extra BBQ sauce from my turkey legs, so I decided to make something different.

• 1 bag wheat pizza dough (let it sit at room temp for 20 minutes before using)



• 3/4 of a bottle of SF BBQ sauce



• 2 chicken breasts



• 1 tablespoon chili powder



• 1 large viadalia onion, sliced thin



• 2 cups LF cheddar cheese



• 2-3 Tablespoons of fresh cilantro



• flour to dust the dough
  

Preheat oven to 450. Flour a baking sheet and add dough. Stretch out into a rectangle. In a pan cook chicken until no longer pink, then add to a pot, with 2-3 tablespoons of BBQ sauce and chili powder. Cook for about 5 minutes and shred with a fork and tongs. Add cooking spray to a pan and add onions until caramelized.

Add remaining BBQ sauce on top of dough and spread out like sauce. Add cheese, chicken, onions and cilantro. Cook for about 10 minutes. Holy moly this was soooo good. I am going to make it again soon!

Smokin' Turkey Legs

I was trying to recreate the Disney World style turkey legs. These are awesome, but I do not have a smoker, so it did lack that intense smokey flavor, but these were full of ton of flavor.

• 1 (2 liter) bottle of diet ginger ale



• 1 tablespoon lemon juice



• 1 tablespoon lime juice



• 2 packets splenda



• 2 Tablespoons hot sauce



• 1 Tablespoon red pepper flakes



• 1 large vadalia onion, sliced thick



• 4 large turkey legs



• 2 Tablespoons SF BBQ sauce



• poultry seasoning
  

Add first 8 ingredients to a large pot. Boil turkey for about 30-40 minutes, or until internal temp is 180. Preheat broiler to 400 degrees. Remove turkey and take out onions. Lay onions on a baking sheet, and lay turkey legs on top. Add BBQ sauce and poultry seasoning to both sides of the turkey leg. Broil for 15 minutes, then turn legs, and broil for another 15 minutes.

These ingredients sound weird together, but this is a very different and flavorful dish.

Mac and Cheese Style Green Beans

I miss mac and cheese. I never eat it anymore unless I get a random urge to mac a little bit with wheat pasta. These green beans remind me of yummy, creamy mac and cheese, without the carbs. It's a great side with any meal!

• 3 cups frozen green beans, boiled for 10 minutes in salter water


• 1 cup low fat cheddar cheese


• 2 tablespoons skim milk


• 1 teaspoon butter


• 1/2 teaspoon cayenne pepper


• salt and pepper

Boil green beans and drain. Return the beans to the pot and mix in milk and butter, mix for a minute. Add in cheese, a dash of salt and pepper and the cayenne. Mix until the cheese is melted, and enjoy. This was so yummy! Next time I might add the finished beans to a casserole dish, top with cheese and breadcrumbs and baked like baked mac and cheese.

Risotto Style Barley

I bought a huge bag of barley from an Asian food market last week. I went to make it and all the directions were in Japanese! So I searched on the Internet a little and found out how to cook the stuff. Barley is high in Vitamin B6, Thiamin, Niacin, Riboflavin and Folate. One cup cooked is about 190 calories and 10 grams of protein. I can eat about a half a cup with dinner. *Note 1 cup dry makes 3 cups cooked*

• 1 cup regular barley (not pearl barley) drained with cold water




• 3 cups low sodium chicken broth




• 1/4 cup white wine (you can leave this out, but it makes the flavor awesome)




• 1 Tablespoon dehydrated onion flakes




• 1 teaspoon black pepper




• 1/4-1/2 cup grated Parmesan cheese




• 1/2 cup frozen vegetable of your choice (I used frozen peas, but this would be really good with cup up mushrooms, asparagus, or peppers.

Add first 5 ingredients into a pot and bring to a boil. After you get a rolling boil, turn the heat down to medium-low heat, and cover with a lid, stirring occasionally for 30-35 minutes. The barley will be done when all the liquid has evaporated. Remove from heat and add in parm cheese and frozen vegetables. The heat from the barley will melt the cheese and heat up the vegetables. This is so yummy and tastes like a fancy risotto at a nice restaurant.

Italian Roasted Red Pepper Broccoli

I love roasting vegetables. It brings out a nice toasty flavor. This recipe is so simple, cheesey and a little spicy.

• 1 head of broccoli


• 2-3 Tablespoons of extra virgin olive oil


• 3 Tablespoons parmesan cheese


• 1 teaspoon red pepper flakes


• salt and pepper to coat

Preheat oven to 375. Cut up the broccoli into little florets. Pour olive oil over broccoli, then sprinkle cheese, red pepper flakes and salt and pepper. Toss all together with tongs. Roast on 375 for 15 minutes. This is delicious!

Italian Meatloaf (very moist)

If you are looking for a delicious, moist, flavorful meat loaf, you have found it. It is so easy. So good for leftovers too.

• 1lb ground turkey or lean ground beef (I used turkey)




• 1/2 cup italian seasoned bread crumbs




• 1/4 cup parmesan cheese




• 1 egg




• 2 Tablespoons tomato paste (or ketchup)




• 2 Tablespoons garlic powder




• 2 Tablespoons each fresh basil, parsley and oregano. (Or 1 teaspoon dried Italian seasonings)




• 1 slice of wheat or whole grain bread soaked for 5 minutes in water or skim milk, broken up (I used water)




• Ketchup for the top of the meatloaf
  

Preheat oven to 375. Mix all the ingredients together except the ketchup for the topping. Put in loaf pan or place on a baking sheet shaped into a loaf shape and brush a few tablespoons of ketchup on top. Bake uncovered for 45-50 minutes. Enjoy.

Sausage, Peppers and Sweet Onions

I like to experiment with the different ways to make this dish. I make a really good version with mango's, but I couldn't find good ones at the store. This is a great dish with minimal preparation.

• 1lb chicken sausage, cut into half inch pieces (I used al fresco garlic chicken sausage, but I usually use trader joes mango chicken sausages.)




• 2 peppers, one red or orange, sliced thin




• 1 large vadalia onion, sliced thin




• 1/4 cup fresh chopped basil




• 1/4 cup fresh chopped parsley




• 1 Tablespoon chopped garlic




• 1 cup tomato sauce




• salt and pepper




• cooking spray

Heat a large skillet over medium high heat. Add sausage and brown. Add in peppers and onions, salt and pepper and cook until the veggies are soft, about 20 minutes, stirring occasionally. Turn down heat and add in basil, parsley and garlic. Saute for about 2 minutes. Then add in tomato sauce and stir til heated through. Serve with wheat pasta or brown rice, or by itself!

Chinese "Lo Mein" with Chicken Meat Balls

If you're like me, you used to eat Chinese food a lot. But it's expensive, greasy and NOT good for us. This recipe was adapted from a recipe I saw on Rachel Ray's 30 minute meals, but it looked like it could be made into a bariatric meal, no problem. Do not be intimidated by the ingredient list. This whole thing only cost me 10 dollars for all the ingredients. I had about half of them at home. This is easy to make, and very good.

• 1lb whole wheat spaghetti (This time I used America's Choice Plus spaghetti. It had more protein, fiber and less calories than the wheat. This is a knock off version of the barilla plus, but I'm cheap.)



• 1 lb ground chicken, turkey or pork (I used chicken)



• 1 egg



• 2 cups panko bread crumbs (I found these in the Chinese food aisle, 1.19 a box)



• 1 teaspoon Chinese 5-spice, plus a pinch to put in the spaghetti (also found in the Chinese food aisle, it was 2.19 for a jar, pretty cheap)



• 8 green onions, 2 finely chopped for the meat balls, the rest chopped regular for stir fry. (these are in season right now, I got a bunch for 50 cents)



• 2 tablespoons soy sauce for meat balls, plus 1/2 a cup for stir fry



• 1 box frozen sugar snap peas



• 1 red bell pepper, seeds and membrane removed, cut in thin strips



• 1 teaspoon ginger powder



• 1-2 tablespoons chopped garlic



• 1 large bag spinach, remove the big stems, and rip apart coarsely


• 2 Tablespoons teriyaki sauce



• 1 Tablespoon sesame oil



• 3 Tablespoons sesame seeds



• salt and pepper



• cooking spray

Preheat oven to 375. Boil a pot of water and add spaghetti and a little salt to the water. Reserve 1/2 cup pasta water. Place chicken, turkey or pork in a mixing bowl. Add the egg to the bowl. Add panko bread crumbs, a pinch of salt and pepper, five-spice powder, 2 chopped scallions and 2 tablespoons soy sauce. Mix the meat balls thoroughly. Form 1 1/2-inch balls and spray balls with cooking spray, scatter onto a baking sheet and roast 15-20 minutes.

When the meatballs are close to done and the pasta is in, heat a large skillet over high heat with enough cooking spray to coat the bottom of the skillet. Add the sugar snap peas, red pepper, remaining cut scallions, ginger powder, a pinch more 5 spice and garlic, stir-fry 2 minutes add spinach and wilt, 1 minute. Add the remaining soy sauce, teriyaki sauce, and the sesame oil. Drain pasta, add in pasta cooking water, and pasta and toss to combine so pasta can soak up sauce, about 1 minute. Garnish with sesame seeds and top with lots of meatballs.

This is really good, and it's actually simple, even though it sounds like a lot of steps! Try it out! Warning this makes a TON!

Chinese

Holy Moly Unfried Chicken Thighs

I was craving some crunch for dinner. Yesterday I bought 5lbs of chicken thighs for 3 dollars (whoo hoo). Usually I would do something with the crock pot, but these thighs had the bones and skins on it. And I do not feel like deboning. So I remember my mom used to make a corn flake chicken breast, she also used to make very fattening ranch chicken breasts. I decided to combine the two and lower the fat content. These thighs are crispy and awesome. For those who have problems with chicken, especially baked chicken, seriously try these. They are soo moist, I had absolutely no problems!

• 6 chicken thighs, with bone in, skin removed




• 1/2 cup flour (I used wheat, you can use what you have)




• 2 table spoons chili powder




• 3/4 cup FF or LF ranch dressing (I used low fat)




• 3/4 a cup Italian seasoned bread crumbs




• 1/2 cup crushed corn flakes




• 1/4 cup grated Parmesan cheese




• 1 tablespoon garlic powder




• foiled lined baking sheet

Preheat the oven to 375. Remove the skin from your chicken thighs. You will need 3 bowls or dishes. In the first bowl add and mix the flour and chili powder. Dredge the chicken in the flour and chili powder mixture. Then dip the chicken in the ranch dressing. Add together the bread crumbs, corn flakes, parm cheese and garlic powder. Dip each chicken in bread crumb mixture. Place chicken on baking sheet. Cook for 40-45 minutes. These are soo good and crispy!

The Best Shrimp Tacos You Will Ever Eat...Ever

I made these tacos last week, my husband is still talking about them. They are ceviche style which means they are very acidic (limes) and are served cold. Yum!

• 3 limes (the zest and juice from all three)



• 1 cup tomato, seeded and chopped



• 1 cup avocado, diced and peeled



• 1/2 cup cilantro, chopped



• 3/4 teaspoon salt



• 1/4 teaspoon black pepper



• 1 lb medium shrimp, peeled



• 1 teaspoon chili powder



• 1 teaspoon cumin powder



• 1 jalapeno, chopped very fine (my own addition)



• 1 garlic clove, chopped very fine (another addition that I added)



• shredded cheddar



• 4-6 low carb corn tortillas, or wheat (smaller tortillas work best for this)

Spray a large skillet with cooking spray. In a bowl add peeled shrimp, chili and cumin powder. Mix well. Add to skillet and cook through. Then in a bowl add all the additional ingredients, except tortillas and cheese. Cover and chill in fridge. When ready to eat, preheat oven to 350, lay out tortillas on baking sheet add some cheese and bake for 4-5 minutes until cheese is melted. Assemble and enjoy.

For the topping, buy some prepackaged cole slaw, add 2-3 teaspoons lime and lemon juice, salt and pepper to taste, and enjoy.

Crustless Zucchini and Bacon Quiche

I love quiche, and if you haven't noticed I've been on quite a zucchini kick. This is perfect for all of us because it is crust less. And your non WLS family members will love it! My DH loved it! It actually reminds me of a Spanish tortilla (omelet). So good.

• 1 medium yellow or white onion, chopped fine



• 8 slices turkey bacon



• 1/2 Tablespoon butter (it needs a little bit of fat because I cut out the half and half and subbed it for skim milk)



• 3 cups shredded zucchini (drained well)



• 2 cups low fat cheddar cheese, grated



• 1/4 cup mozzarella cheese, grated



• 4 eggs, beaten



• 1/2 cup skim milk



• 2 Tablespoons Parmesan cheese



• 1 tablespoon flour



• 1/4 teaspoon salt



• 1/2 teaspoon nutmeg



• 1/2 teaspoon garlic powder



• black pepper



• cooking spray

Preheat the oven to 350. In a large skillet, melt the butter and add the diced onion and bacon, sprinkle with a little salt and pepper. Cook until the onions are clear and turkey bacon is browned. Add to bowl. Add zucchini, cheddar and mozzarella and mix well. In a separate bowl beat eggs. Then whisk in milk, parm cheese, flour, salt, nutmeg, garlic powder and pepper. Add to zucchini mixture. Pour into a well greased pie pan. Bake for about an hour or until center is set. This is phenomenal.

Wheat Zucchini Bread

Who says we cannot have a healthy bread? My Dr. encourages me to eat whole wheat, low cal breads, and that's what I've made. And it is awesome. Seriously.

• 3 eggs



• 3/4 cup apple sauce made with splenda
• 1/4 cup vegatable oil
  
  
• 3 cups raw zucchini, Shredded (about 3 small-med zucchini)



• 1 cup splenda for baking



• 1/4 teaspoon baking powder



• 2 teaspoons baking soda



• 2 teaspoons cinnamon



• 1 teaspoon salt



• 2 teaspoons vanilla



• 1 cup nuts, Chopped (optional, I did not use these)



• 2 cups whole wheat flour

Preheat oven to 350. Shred zucchini and strain in a strainer until most of the liquid is out. Beat eggs, sugar, applesauce and oil together. Mix. In a separate bowl add wheat flour, baking powder, soda, cinnamon, salt, vanilla, and nuts if you're using them. Add dry mixture to wet mixture. Mix. Add zucchini. Mix well. Pour into 2 medium sized, well greased loaf pans. Bake at 350 for 45 minutes. This is a great way to get your veggies in when you need a little bread!

Red, White and Blue angel food cake

Couldn't think of an original name for this dessert. I used to make this pre-op but full sugar, and full fat. This is the former fatty version LOL.

• 1 sugar free angel food cake (I got mine at path mark for three dollars, but you can find it at most bakeries)



• 1 tub sugar free cool whip



• 1 container strawberries, washed and sliced



• 1 large container blueberries, or two small containers



• 2 tablespoons splenda or another artificial sweetener



• 1 teaspoon dried or fresh mint



• 1 teaspoon cinnamon

Mix chopped strawberries and blueberries in a bowl with splenda and mint. Refrigerate for 30 minutes to 2 hours. Mix cool whip with cinnamon. Cut angel food cake horizontally. Add 1/2 of the cool whip to the bottom portion of the cake, then add half the fruit. Place top on the cake, then add rest of the cool whip and fruit. I made this for my in laws and they didn't even know it was sugar free cake.