"Oven-Fried" Chicken

4 Boneless, Skinless Chicken Breasts
1 c plain Greek Yogurt
½ c Parmesan or Romano Cheese
1/4 tsp Garlic Powder
1 ½ tsp Seasoned Salt
½ tsp Pepper
Lite Olive Oil Spray

Preheat oven to 375 degrees. Pat Chicken Breasts dry with paper towel. Spread Yogurt over Chicken Breasts. Place dry ingredients into plastic bag and shake to blend. Put chicken into bag with mixture and shake to coat evenly. Place coated chicken onto lightly greased pan. Bake at 375 degrees for 45 minutes.

Chili with Beans (Mild)

1 1/2 lb. Lean Ground Beef
1 15 oz can Red Kidney Beans, drained
1 15 oz can Diced Tomatoes
1 6 oz can Tomato Paste
1/2 cup Onion, diced
1 large Green Bell Pepper, diced
1 tbs Garlic Paste
Chili Powder
Cumin
Salt
Pepper

( I use Green Bell Peppers, because I don't like spicy, hot foods. Feel free to use chili peppers as you like.)

Brown Ground Beef. Put all ingredients into crockpot, except seasonings. Cook on high for 3 hours. Put in seasonings. Cook on low for 3 hours. Adjust seasonings to taste.

Makes 8-10 small servings
Calories 242, Protein 18.8, Carbs 12.6, Fiber 4, Sugars 2.9, Fat 13.2

Crust-less Low-Carb Pumpkin "Pie"

1 can (15 ounces) "solid" pumpkin
1/2 cup milk
4 large eggs, beaten
2 tsp vanilla
1/4 cup granulated Splenda
1/2 tsp salt
1/2 tsp ginger
1 tsp cinnamon
1/8tsp cloves

Preheat oven to 350 degrees.

Spray 8″ square glass baking dish with oil.

In a large bowl, combine the pumpkin, eggs, milk, vanilla, sweetener and spices.

Spread the mixture evenly into the glass baking dish.

Bake 40 minutes or until a knife inserted into the center comes out clean.

Makes 6 Servings
Calories 84; Protein 6.5g; Carbs 6.6g; Fat 3.3g; Fiber 3g

Crustless Quiche (Base Recipe)

1 onion, chopped
6 eggs, beaten
3 cups shredded Lowfat Cheese
1/2 teaspoon salt
1/8 teaspoon ground black pepper

Options:

(add 1/4 cup Romano Cheese
1 (10 ounce) package frozen chopped spinach, thawed and drained)

OR

(1/2 c mushrooms, 2 small zucchinis instead of spinach)

OR

(8 pieces cooked, chopped bacon; minced chives; swiss or gruyère cheese; pinch nutmeg >Lorraine)

OR

(2/3 can artichokes drained and chopped, 1 1/2 tbsp basil paste, 1 1/2 tbsp garlic paste, 2 cups swiss cheese, 1 cup romano cheese, 1/2 cup sun dried tomatoes)

OR

(1 cup onions, 1 cup asparagus, 3 cups cheddar cheese, 6 pieces bacon)

1. Preheat oven to 350 degrees F (170 degrees C). Lightly grease a 9 inch pie pan.

2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.

3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.

4. Bake in preheated oven until eggs have set, about 25-35 minutes until set. Let cool for 10 minutes before serving.

6 Servings

Calories: 309
Carbs: 4.8g
Protein: 20.4 g

Beef & Lentil Stew

Beef & Lentil Stew

2 lbs beef round, cubed
2 cups Beef broth
1 cup Burgundy wine
1 16 oz can tomatoes
1 large Onion, chopped
3 Celery stalks, chopped
1 cup dry Lentils
8 oz Carrots, chopped
1 cup frozen Edamame, shelled
8 oz Mushrooms, sliced
3 Bay leaves
4-5 cloves Garlic, crushed
1/2 tsp Thyme
3 packets Beef bullion. (G Washington Rich Brown)
Salt, to taste
Pepper, to taste


Brown meat and transfer to crockpot. Add veggies. etc and liquids to pot (except lentils). Cook on high 3 hours.

Add lentils. Cook 2-3 hours on high, until lentils are soft.

Adjust seasoning.

Calories 211; Protein 24.7; Carbs 12.5; Fat 4.3; Fiber 4

Makes approximately (estimated) 10-12   3/4 -1 cup servings. Note: The carbs are primarily from the edamame and lentils, so factor in that there's fiber and protein coming from those carbs. Plus those legumes help with satiety too!