RASPBERRY CREAM PROTEIN SHAKE

1-1 1/2 cups vanilla protein shake (made with powder and water)
4 tablespoons raspberry syrup - or to taste
3 tablespoons Cool Whip
1/4 cup fresh or frozen raspberries
6 ice cubes
Pulse in a blender or food processor until smooth and thick.
Garnish with fresh berries and mint. Gorgeous!

A very moist snack cake that is perfect for a late Sunday afternoon. The family will eat it up, so don’t plan on leftovers!
3/4 cup all purpose flour
3/4 cup almond flour
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
2 large eggs
1/2 cup plain yogurt or reduced fat sour cream
2/3 cup Nature Sweet or Splenda Granular (Splenda is second choice by far)
1 medium granny smith apple

Preheat oven to 350 degrees and spray an 8 inch cake pan with vegetable cooking spray.
Blend together dry ingredients - all purpose flour, almond flour, baking soda, salt, and cinnamon, in a medium bowl. Blend together the wet ingredients - eggs, yogurt and Nature Sweet in a small bowl.
Add the wet ingredients to the dry ingredients and blend until just mixed. Peel and grate the apples on a box grater – gather up the pile of grated apple and squeeze out most of the juice using your hands. Fluff and measure a loosely packed cup. Fold apple into batter.
Turn into cake pan, and bake for 30 minutes or until toothpick inserted in center comes out clean. Makes 16 WLS servings: Calories-96; Fat-4.5 g; Carbs 11 g; Protein 3g

NO SUGAR ADDED APPLE CAKE

CARIBBEAN SWEET POTATO AND SAUSAGE SOUP

A gorgeous-colored soup that combines vegetables and turkey sausage with the flavors of the islands! Full of complex carbs, this hearty soup will become a favorite. Fix a pot of fragrant brown rice to ladle it over, for your family, and a fresh green salad.

2 tablespoons olive oil
1 medium onion, diced
2 stalks celery, diced
1 medium sweet green pepper, diced
One 14-ounce pkg smoked turkey sausage, cut into 1/2-inch chunks
2 large sweet potatoes or yams, diced into 1/2-inch chunks
1 tablespoon pearl barley
Two 14-ounce cans diced tomatoes with garlic, oregano, basil - pureed
One 14-ounce can reduced-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon ground ginger
1/4 teaspoon cumin
1/8 teaspoon allspice
1/8 teaspoon red pepper flakes
Pinch freshly grated nutmeg
One 15-ounce can garbanzo beans, drained, rinsed
3/4 cup lite coconut milk

In a large pot over medium-low heat, combine the olive oil, onion, celery, green pepper, and turkey sausage. Saute until vegetables are tender. Add sweet potatos, barley, pureed tomatos, chicken broth, salt, black pepper, ginger, cumin, allspice, red pepper flakes, and nutmeg. Bring to a boil over medium-high heat and reduce to low. Cover and simmer for 1 hour or until barley is tender. Stir in garbanzo beans and coconut milk; heat through. Makes 10 servings.
Per Serving: Calories 254; Protein 11 g ; Fat 7 g; Carbs 21 g; Sugar 8 g ; Sodium 431 mg

WHITE CHICKEN CHILI

Here's a quick and easy winter chili. Use store-bought rotisserie chicken or leftover turkey if you have them to make this dish even faster. Serve this high protein meal with a dollop of sour cream and a sprinkle of chili powder and a pan of soft cornbread for the family.

1 medium onion, chopped
2 garlic cloves, minced
2 tablespoon olive oil
Two 15-ounce cans Cannellini or white beans, drained
2 tablespoons flour
4 cups diced, cooked chicken or turkey
1 cup corn
One 4.5-ounce can diced green chilies
Two 14.5-ounce cans chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon oregano
Kosher salt and freshly ground black pepper

Sauté onion and garlic in olive oil in a large pot over medium high heat until onion is tender. Puree one can of drained beans and set aside. Stir the flour into the onion mixture and cook for one minute. Add chicken, corn, chilies, broth, cumin, chili powder, oregano, beans, reserved bean puree, and one cup water. Season with salt and pepper. Reduce heat and simmer for 30 minutes. Makes about twelve 1-cup servings

Per Serving: Calories 169; Protein 16 g; Fat 7 g; Carbs 10 g; Sugar 1 g; Sodium 309 mg

ROASTED SWEET POTATO SALAD

This is flavorful side dish to accompany your wonderfully moist protein! This would be great on your BBQ table...is good room temp or cold, travels well to a cook-out, and it would be perfect on a holiday table, too!

2 medium sweet potatoes, peeled and diced in 1/2 inch cubes
1 teaspoon olive oil
1/2 teaspoon dried rosemary
Kosher salt & freshly grated black pepper
2 tablespoons finely diced onion
2 tablespoons chopped, toasted pecans
1 tablespoon dried cranberries, minced
1 tablespoon minced fresh parsley

Dressing:
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons sugar free honey
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon ground chipotle pepper

Preheat oven to 350 degrees. Place diced sweet potatoes in a shallow baking dish. Drizzle with 1 teaspoon olive oil, sprinkle with rosemary, salt and pepper. Stir to coat. Roast for 25-30 minutes or just until fork tender. (Over cooking will cause them to be mushy when you stir them into the remaining ingredients.) Allow to cool slightly.

To make the dressing, in a small bowl whisk together the olive oil, lemon juice, sugar free honey, salt, black pepper, and chipotle pepper. Transfer potatoes to a medium bowl. Stir in onions, pecans, cranberries, and parsley. Drizzle with dressing and gently stir until coated. Serve either warm, room temp or cold. Makes 6 servings.

Per Serving: Calories 154; Protein 1 g; Fat 6 g; Carbs 13 g; Sugar 5 g; Sodium 52 mg
2 tablespoons chopped, toasted pecans
1 tablespoon dried cranberries, minced
1 tablespoon minced fresh parsley

Dressing:
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons sugar free honey
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon ground chipotle pepper

Preheat oven to 350 degrees. Place diced sweet potatoes in a shallow baking dish. Drizzle with 1 teaspoon olive oil, sprinkle with rosemary, salt and pepper. Stir to coat. Roast for 25-30 minutes or just until fork tender. (Over cooking will cause them to be mushy when you stir them into the remaining ingredients.) Allow to cool slightly.

To make the dressing, in a small bowl whisk together the olive oil, lemon juice, sugar free honey, salt, black pepper, and chipotle pepper. Transfer potatoes to a medium bowl. Stir in onions, pecans, cranberries, and parsley. Drizzle with dressing and gently stir until coated. Serve either warm, room temp or cold. Makes 6 servings.
Per Serving: Calories 154; Protein 1 g; Fat 6 g; Carbs 13 g; Sugar 5 g; Sodium 52 mg

SPINACH CHEESE SOUFLEE

This is a beautiful way to eat your veggies and still satisfy the need for protein!I've added cooked, chopped turkey bacon to this also, and any variety of cheese I happen to have on hand. For a brunch, lunch, or light dinner it's perfect served with a fresh fruit salad and whole wheat English muffins for the family. Vegetable cooking spray
2 tablespoons butter
1/2 cup minced onion
2 cloves garlic, minced
1 teaspoon Splenda
One 10 ounce pkg. frozen chopped spinach, thawed and squeezed dry
6 eggs
1 1/2 cups cottage cheese
3/4 cup milk
1 tablespoon flour
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon freshly grated nutmeg
Pinch cayenne pepper
1/2 cup freshly grated parmesan cheese
3/4 cup shredded cheddar cheese Preheat oven to 350 degrees. Coat a 9-inch baking pan with vegetable cooking spray and set aside.
In a frying pan over medium heat melt butter and saute the onion, garlic, and Splenda until golden and soft, about 5 minutes. Stir in spinach and heat through. In a large bowl beat together the eggs, cottage cheese, milk, flour, salt, pepper, nutmeg, and cayenne. Stir in the onion-spinach mixture and the parmesan and cheddar cheeses. Pour into prepared pan and bake for 35-40 minutes, or until just set in the middle. Makes 8 servings. Per Serving: Calories 113; Protein 11 g; Fat 6 g; Carbs 4; Sugar 1g; Sodium 303 mg

Ingredients

1 med acorn squash
2 med apples unpeeled & undiced
2 tbsp celery diced
2 tsp minced onion
2 tsp canola oil
2 tsp water
2 tsp brown sugar twin (optional)

Directions

Preheat oven to 400. Cut squash in half. Remove seeds. Place halves cut side down in baking pan. Cover bottom of pan with small amt of water. Bake squash for 50-60 min or until tender. While squash is baking, prepare the apple stuffing. Mix the apples onion & celery. Sauté this mixture in the canola oil. Add water & cover. Steam until tender. Turn the baked squash over fill each cavity with apple stuffing. Sprinkle a little brown sugar and cinnamon on top return to over a few min to melt the sugar.

Baked Acorn Squash with Apple Stuffing

Chicken Casserole

Ingredients

1 pk chicken soup supplement
3 oz water
2 tbsp canola oil
3 oz tenders
1 cup fresh broccoli, chopped
2 pc melba toast crushed
1 oz of shredded 2% cheddar cheese

Directions

Season chicken tenders with black pepper & garlic powder.. fry in canola oil. Sauté broccoli in water until tender. Mis chicken and broccoli with soup supplements & water. Top with cheese & crushed melba toast. Have a side salad & you have dinner.

One Serving Equals:
1 protein
1 starch
1 c cooked veggies
1 supplement
1 serving of fat

Chicken Delight

Ingredients

6 oz chicken breast
1 pk cream of mushroom soup supplement
1/3 c summer squash
1/3 c green onions
1/3 c mushrooms

Directions

Place chicken in baking dish & surround with vegetables. Sprinkle with 1 pk of cream of mushroom soup supplement; microwave on high for 12 min or bake in oven set at 325 for 1 hour.

Broccoli & Mushroom Roll Ups

Ingredients

1 ½ tsp ground turkey
1 tsp garlic powder
1 tsp onion powder
¼ tsp black pepper
¼ c onion chopped

FILLING:
1 c mushrooms
1c broccoli

Directions

Combine meat & season ingredients in a bowl. Press on waxed paper. Arrainge mushrooms & broccoli on top. Roll up. Seal both ends. Put in a baking dish with the seam side down. Bke @ 350 for 30-40 min. Top with salsa.

Cole Slaw

Ingredients

8 oz cabbage chopped
1/4 cup vinegar
3-4 pk splenda or equal
Black pepper to taste

Directions

Place chopped cabbage in med. mixing bowl. Pour heated vinegar & sweetener mixture over the cabbage. Drain. Sprinkle with black pepper before serving.

Squash Dressing

Ingredients

2c yellow squash, sliced
1 onion, chopped
1 c water
2 c melba toast or toasted wheat bread , crumbles
2 eggs, beaten
2 pk cream of chicken soup supplement
Seasonings: Molly Mc Butter, Cheese flavor, McCormick table blends, garlic & black pepper

Directions

Combine all ingredients and bake at 375 degrees until done. You may sprinkle molly mcbutter cheese flavor on top if desired.

A 1 cup serving should be used as your dinner along with a 3 oz of protein plus your 4 oz lettuce & ½ cup raw veggies. Leave off your bread.

Trick Mashed Potatoes

Ingredients

8 oz frozen cauliflower
1/2 pk of cream of chicken supplement

Directions

Cook cauliflower until very soft. Drain. Mash well with a fork and add cream of chicken soup supplement.

Mushroom Tuna

Ingredients

1 c fresh mushrooms
4 oz can tuna in water
1 pk cream of mushroom soup supplements

Directions

Saute mushrooms in skilley with non stick cooking spray. Mix soup supplement with 3 oz water. Pour over mushrooms & tuna. Heat until hot.

Count as:
1 protein
1 c veggies
1 supplement

Also try using canned chicken.