BONELESS HOT WINGS
http://chat.provida.com/forum/tm.asp?m=45900
Warning... this will be HOT.. (depending on how hot your chili powder is), but good!!
16 ounces of boneless skinless chicken breast tenders
½ cup vinegar
½ cup water
3 tablespoons cayenne pepper
½ cup nsa chili powder
Mix vinegar, water and cayenne pepper. Add chicken to mixture and let marinate in refrigerator for a couple hours. Put chili powder on a plate and gently dip each tender in chili powder and then place on a rack in a baking pan. Bake at 350° for about 15-20 minutes or until chicken is no longer pink.
Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E
This Recipe Contains: Protein B
I'm at once excited and a bit wary about this recipe. I have that Cucumber Dill sauce saved to try with these, so hopefully they're good. I just need to find some NSA chili powder...or make some off the forum.
CAJUN CHICKEN STRIPS
http://chat.provida.com/forum/tm.asp?m=1820013
erve with your favorite sauce (One of the OP ketchup recipes, barbecue sauce, hot chile sauce, salsa, etc.) BMOS Note: The amount of Carb B per serving in this dish is minimal and need not be counted. Consider it a freebie!
1 tablespoon oats, ground in blender, food processor, coffee grinder or Magic Bullet
1 teaspoon nsa poultry seasoning
½ teaspoon garlic powder
½ teaspoon paprika
¼ teaspoon pepper
1/8 teaspoon cayenne (or more! depends on how spicy you like it!)
1½ lbs skinless, boneless chicken breast, cut into strips
nsa chicken broth as needed for sautéing
In a resealable bag, combine the first 6 ingredients. Add chicken strips and shake to coat. Sauté over medium heat in a large non-stick skillet (using a small amount of the broth as needed), until cooked through, turning over halfway through cooking. Usually only takes 5 minutes or so, depending on how thin the strips are.
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 B
I made these--or tried to--but I didn't have any cayenne or poultry seasoning. I made really small strips, which was probably a mistake. And they came out sorta bland--the recipe got good reviews, so I think I'll try it again one day with the poultry seasoning and the cayenne.
TURKEY BREAKFAST SAUSAGE
http://chat.provida.com/forum/tm.asp?m=1334680
From member youngf26. I don't think you can really go wrong. Use less pepper if you don’t like a hint of spiciness. I don’t think these are spicy.
2 pounds lean ground turkey breast
2 egg whites, slightly beaten
2 tablespoons onion powder or dried onion flakes
1 tablespoon nsa chicken broth
1 tablespoon dried sage
2 teaspoons garlic powder
2 teaspoons dried basil
2 teaspoons ground black pepper
1 teaspoon cayenne pepper
Combine all ingredients. Mix well. Let sit in the refrigerator for several hours or over night to let seasoning marinate. Divide the mixture into 16 portions if you want about 2oz of sausage per patty or 32 portions for about a 1 once of sausage. Form into a patty. The thinner they are the faster they cook.
Warm a nonstick pan on medium high heat for about a minute. Cook patties in batches of 2 or more. Freeze patties separated by wax or parchment paper. They’ll keep for 5 months. Turn patties once during cooking to brown each side.
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 B, Free Veggies
Tried these and LOVE them. The OP called for cloves and fennel seeds, but I omitted those; either way they have a slight, pleasant spiciness (helps with getting in the 100oz. of water, lol). For me, these aren't just a "breakfast" sausage; I'm going to try them in spaghetti sauce, too.
Sunday, July 29, 2007
Breakfasts
RICE CUPCAKES
http://chat.provida.com/forum/tm.asp?m=34454
From member Phil D. Hi there- I'm a Type A, and a chef, and I decided to experiment. I make 3 days worth in advance, (anymore and they get "ripe") and then just grab them in the morning. They are perfect for meals-on-the-go. Fruit can be added if that is allowed on your diet, and I can only imagine how good they would taste with applesauce or pears.
1 cup cooked white rice
4 egg whites
1 teaspoon of your favorite extract (optional- I have tested vanilla, almond, and lemon, all with great results)
1 packet of Splenda (optional)
Combine all the ingredients in a bowl, and let sit for about 5 minutes so the rice can soak in as much flavor as possible. In non-stick muffin tins, fill 4 sections equally. The liquid must be as close to equal as possible in each cup.
Bake at 350° for approximately 8-12 minutes, or until the liquid is not liquid anymore. Options: Sweeter: Use the Splenda if you need that sweet craving fulfilled, or Just use half a packet if you don't want it too sweet. Coffee cake: Sprinkle ground cinnamon on top of the ones made with vanilla extract before you bake them. Pumpkin Apple: Sprinkle Pumpkin Pie spices and Apple Pie spices on top of the ones made with Lemon or Almond extract.
Storage: Do NOT cover them (Tupperware, plastic bag, whatever) until they are COMPLETELY cooled. Storing cooked rice in an airtight container while it is still hot can cause it to become sour, and the condensation in the container will make the cupcakes too soft and they will fall apart.
Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack
This Recipe Contains: Protein A, Carb B
Okay, so there was a lot of buzz about this one on the boards. Apparently, you can use the foil muffin cups on a cookie sheet in place of a non-stick muffin pan.
Gail had this to say about servings:
The ingredients in this recipe are: 1 cup cooked white rice, 4 egg whites extracts and Splenda. it makes 4 muffins. This means each muffin contains 1/4 cup rice and 1 egg white. Now, compare that to your Fast Track card to figure out how much you're supposed to be eating any time you're allowed the combination of Protein and Carb.
So, for me as an A, 2 of these is one serving (plus a fruit if it's a pre-workout meal!).
http://chat.provida.com/forum/tm.asp?m=34454
From member Phil D. Hi there- I'm a Type A, and a chef, and I decided to experiment. I make 3 days worth in advance, (anymore and they get "ripe") and then just grab them in the morning. They are perfect for meals-on-the-go. Fruit can be added if that is allowed on your diet, and I can only imagine how good they would taste with applesauce or pears.
1 cup cooked white rice
4 egg whites
1 teaspoon of your favorite extract (optional- I have tested vanilla, almond, and lemon, all with great results)
1 packet of Splenda (optional)
Combine all the ingredients in a bowl, and let sit for about 5 minutes so the rice can soak in as much flavor as possible. In non-stick muffin tins, fill 4 sections equally. The liquid must be as close to equal as possible in each cup.
Bake at 350° for approximately 8-12 minutes, or until the liquid is not liquid anymore. Options: Sweeter: Use the Splenda if you need that sweet craving fulfilled, or Just use half a packet if you don't want it too sweet. Coffee cake: Sprinkle ground cinnamon on top of the ones made with vanilla extract before you bake them. Pumpkin Apple: Sprinkle Pumpkin Pie spices and Apple Pie spices on top of the ones made with Lemon or Almond extract.
Storage: Do NOT cover them (Tupperware, plastic bag, whatever) until they are COMPLETELY cooled. Storing cooked rice in an airtight container while it is still hot can cause it to become sour, and the condensation in the container will make the cupcakes too soft and they will fall apart.
Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack
This Recipe Contains: Protein A, Carb B
Okay, so there was a lot of buzz about this one on the boards. Apparently, you can use the foil muffin cups on a cookie sheet in place of a non-stick muffin pan.
Gail had this to say about servings:
The ingredients in this recipe are: 1 cup cooked white rice, 4 egg whites extracts and Splenda. it makes 4 muffins. This means each muffin contains 1/4 cup rice and 1 egg white. Now, compare that to your Fast Track card to figure out how much you're supposed to be eating any time you're allowed the combination of Protein and Carb.
So, for me as an A, 2 of these is one serving (plus a fruit if it's a pre-workout meal!).
Carb. Sides
Potato Buns
http://chat.provida.com/forum/tm.asp?m=1334748
whole, thoroughly baked potatoes
seasonings (whatever you like. I use minced garlic and onion flakes)
nsa chicken broth
Bake potatoes in the oven until very soft. Allow them to cool, then peel the skin off of the potatoes. Put them in a large bowl and mash up, using the chicken broth to get them to the consistency of regular mashed potatoes.
Measure out 1/2 cup of the mashed potatoes; then, I dump that 1/2 cup out on a piece of wax paper and halve it. Use a non-stick pan and a spatula to squash the hunks of mashed potato flat into a patty-like form. The thinner they are, the less time it will take for them to cook. Make as many as you would like (they store well), and then, bake them in a 375 degree oven until crispy. (1/4 cup potato patties take about 40 minutes.) They turn into crispy circles which can then be used to make a sandwich (instead of bread) with your chicken, turkey pattie, lean beef, etc. Voilà! A sandwich! Enjoy! The leftover mashed potatoes can be a whole other side dish for other meals during the week.
Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack
This Recipe Contains: Carb A
There are a lot of really great tips on the thread for this recipe. One lady boils hers instead of baking them first; another woman cooked hers at 450 degrees for 20 minutes instead of the 40 min. suggested in the OP. They store in the fridge for probably 10 days.
http://chat.provida.com/forum/tm.asp?m=1334748
whole, thoroughly baked potatoes
seasonings (whatever you like. I use minced garlic and onion flakes)
nsa chicken broth
Bake potatoes in the oven until very soft. Allow them to cool, then peel the skin off of the potatoes. Put them in a large bowl and mash up, using the chicken broth to get them to the consistency of regular mashed potatoes.
Measure out 1/2 cup of the mashed potatoes; then, I dump that 1/2 cup out on a piece of wax paper and halve it. Use a non-stick pan and a spatula to squash the hunks of mashed potato flat into a patty-like form. The thinner they are, the less time it will take for them to cook. Make as many as you would like (they store well), and then, bake them in a 375 degree oven until crispy. (1/4 cup potato patties take about 40 minutes.) They turn into crispy circles which can then be used to make a sandwich (instead of bread) with your chicken, turkey pattie, lean beef, etc. Voilà! A sandwich! Enjoy! The leftover mashed potatoes can be a whole other side dish for other meals during the week.
Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack
This Recipe Contains: Carb A
There are a lot of really great tips on the thread for this recipe. One lady boils hers instead of baking them first; another woman cooked hers at 450 degrees for 20 minutes instead of the 40 min. suggested in the OP. They store in the fridge for probably 10 days.
Saturday, July 28, 2007
Condiments
BARBECUE SAUCE (Tangy/Spicy)
http://chat.provida.com/forum/tm.asp?m=1395053
From member Danela1. BMOS Note: Although this recipe contains Fruit A in the form of pineapple, when used in moderation, you may consider this condiment a free food.
2 (8 oz) cans nsa tomato paste
½ cup juicy chunk pineapple, excess juice drained
1/3 cup balsamic vinegar
5 cloves garlic
½ onion
3 tablespoons Liquid Smoke (BMOS Note: When shopping for this ingredient, please be sure it does not contain added salt or sweeteners such as molasses. Wright’s would be a good on-plan choice.)
12 oz nsa chicken or beef broth, approximately
1 teaspoon cayenne pepper, optional
1/3 cup Brown Sugar Twin, or to taste (BMOS Note: Sugar Twin is found in the baking section of many markets.)
black pepper, to taste
Use a blender and blend the onion and garlic for your base. Simmer that in a pan using a little of the chicken or beef broth. Add all other ingredients and simmer. Place in blender along with ½ cup of chunk pineapple and process till fine. Add to simmering sauce. This recipe should keep for 3-4 weeks if stored in an airtight container in the refrigerator.
This Recipe Contains: All Free Foods
OP says this is great for chicken or a dipping sauce.
CUCUMBER DILL DRESSING
http://chat.provida.com/forum/tm.asp?m=1051309
From member Susan M.
1/2 cup seeded and peeled cucumbers, diced
1 Tbsp vinegar
1 tsp fresh or dried dill
1/4 tsp garlic powder
1/4 tsp onion powder
Place all ingredients into a food processor and blend well. Serve chilled over salad.
This Recipe Contains: All Free Foods
Not sure if I'll like this on salad/veggies, but someone mentioned using it as a dip for the OP Hot Wings, so I'll try it with that. Also, unseasoned rice wine vinegar has a light flavor, white wine has a heavy flavor and distilled white is pretty pungent, FYI. :)
ITALIAN DRESSING MIX (DRY)
http://chat.provida.com/forum/tm.asp?m=1090535
From member tepia53. I got this out of Low Sodium Cooking. Occasionally, you'll come across a recipe that calls for a package of Italian Dressing mix. Unfortunately, those dressing mixes are high in sodium. The solution? Make your own! One and a half tablespoons of this mix equals a packet of the commercial mix like Good Seasons.
2 tsp oregano
1 tsp onion powder
2 tsp basil
2 tsp paprika
1 1/2 tsp pepper
2 Tbsp garlic powder
6 Tbsp Splenda Mix and store in an airtight container.
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-B-C-D-E
This Recipe Contains: All Free Foods
Haven't tried this one yet, but it can be used dry in meats, etc. or can be mixed with vinegar (about 1.5 tablespoons per cup of vinegar) for a wet dressing.
KETCHUP 1
http://chat.provida.com/forum/tm.asp?m=981690
1 6 oz can nsa tomato paste
2 Tbsp granulated Splenda, or about 3 packets
3/4 cup water
1/2 cup white vinegar
1/4 tsp onion powder
1/8 tsp garlic powder
Mix all ingredients together and simmer for 10 minutes. Set aside in container with lid and let cool. Store in refrigerator for up to 4 months.
This Recipe Contains: All Free Foods
SPAGHETTI SAUCE
http://chat.provida.com/forum/tm.asp?m=32869
From member Poetic Kiss. My Italian bones were aching for some real authentic Italian, particularly spaghetti sauce. So, I have created an original...what I and 10 of my friends think is a real taste of Italy.
14.5 oz can nsa diced tomatoes
2 (8 oz) cans nsa tomato sauce
1/8 cup minced onion
1½ teaspoon basil
1 teaspoon oregano
1 bay leaf
1¼ teaspoon freshly minced garlic
1 tablespoon balsamic vinegar
¼ cup red wine (Burgundy is good)
½ teaspoon crushed red chili (the chili you sprinkle on pizza)
1 teaspoon onion powder
¼ teaspoon Mrs. Dash
¼ cup sliced portabella mushrooms (optional)
Put all ingredients into saucepan. Stir and bring to a boil. Reduce heat to just simmer. Continue to simmer uncovered for 30-40 minutes, letting flavors blend and sauce thicken. The longer you simmer, the thicker the sauce will get. Serving idea: Sprinkle ½ cup cooked spaghetti squash with 2 oz seasoned cooked ground turkey or beef. Cover with 1 ladle of sauce.
This Recipe Contains: All Free Foods
Other serving ideas are over rice or a baked potato.
http://chat.provida.com/forum/tm.asp?m=1395053
From member Danela1. BMOS Note: Although this recipe contains Fruit A in the form of pineapple, when used in moderation, you may consider this condiment a free food.
2 (8 oz) cans nsa tomato paste
½ cup juicy chunk pineapple, excess juice drained
1/3 cup balsamic vinegar
5 cloves garlic
½ onion
3 tablespoons Liquid Smoke (BMOS Note: When shopping for this ingredient, please be sure it does not contain added salt or sweeteners such as molasses. Wright’s would be a good on-plan choice.)
12 oz nsa chicken or beef broth, approximately
1 teaspoon cayenne pepper, optional
1/3 cup Brown Sugar Twin, or to taste (BMOS Note: Sugar Twin is found in the baking section of many markets.)
black pepper, to taste
Use a blender and blend the onion and garlic for your base. Simmer that in a pan using a little of the chicken or beef broth. Add all other ingredients and simmer. Place in blender along with ½ cup of chunk pineapple and process till fine. Add to simmering sauce. This recipe should keep for 3-4 weeks if stored in an airtight container in the refrigerator.
This Recipe Contains: All Free Foods
OP says this is great for chicken or a dipping sauce.
CUCUMBER DILL DRESSING
http://chat.provida.com/forum/tm.asp?m=1051309
From member Susan M.
1/2 cup seeded and peeled cucumbers, diced
1 Tbsp vinegar
1 tsp fresh or dried dill
1/4 tsp garlic powder
1/4 tsp onion powder
Place all ingredients into a food processor and blend well. Serve chilled over salad.
This Recipe Contains: All Free Foods
Not sure if I'll like this on salad/veggies, but someone mentioned using it as a dip for the OP Hot Wings, so I'll try it with that. Also, unseasoned rice wine vinegar has a light flavor, white wine has a heavy flavor and distilled white is pretty pungent, FYI. :)
ITALIAN DRESSING MIX (DRY)
http://chat.provida.com/forum/tm.asp?m=1090535
From member tepia53. I got this out of Low Sodium Cooking. Occasionally, you'll come across a recipe that calls for a package of Italian Dressing mix. Unfortunately, those dressing mixes are high in sodium. The solution? Make your own! One and a half tablespoons of this mix equals a packet of the commercial mix like Good Seasons.
2 tsp oregano
1 tsp onion powder
2 tsp basil
2 tsp paprika
1 1/2 tsp pepper
2 Tbsp garlic powder
6 Tbsp Splenda Mix and store in an airtight container.
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-B-C-D-E
This Recipe Contains: All Free Foods
Haven't tried this one yet, but it can be used dry in meats, etc. or can be mixed with vinegar (about 1.5 tablespoons per cup of vinegar) for a wet dressing.
KETCHUP 1
http://chat.provida.com/forum/tm.asp?m=981690
1 6 oz can nsa tomato paste
2 Tbsp granulated Splenda, or about 3 packets
3/4 cup water
1/2 cup white vinegar
1/4 tsp onion powder
1/8 tsp garlic powder
Mix all ingredients together and simmer for 10 minutes. Set aside in container with lid and let cool. Store in refrigerator for up to 4 months.
This Recipe Contains: All Free Foods
SPAGHETTI SAUCE
http://chat.provida.com/forum/tm.asp?m=32869
From member Poetic Kiss. My Italian bones were aching for some real authentic Italian, particularly spaghetti sauce. So, I have created an original...what I and 10 of my friends think is a real taste of Italy.
14.5 oz can nsa diced tomatoes
2 (8 oz) cans nsa tomato sauce
1/8 cup minced onion
1½ teaspoon basil
1 teaspoon oregano
1 bay leaf
1¼ teaspoon freshly minced garlic
1 tablespoon balsamic vinegar
¼ cup red wine (Burgundy is good)
½ teaspoon crushed red chili (the chili you sprinkle on pizza)
1 teaspoon onion powder
¼ teaspoon Mrs. Dash
¼ cup sliced portabella mushrooms (optional)
Put all ingredients into saucepan. Stir and bring to a boil. Reduce heat to just simmer. Continue to simmer uncovered for 30-40 minutes, letting flavors blend and sauce thicken. The longer you simmer, the thicker the sauce will get. Serving idea: Sprinkle ½ cup cooked spaghetti squash with 2 oz seasoned cooked ground turkey or beef. Cover with 1 ladle of sauce.
This Recipe Contains: All Free Foods
Other serving ideas are over rice or a baked potato.
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