Recipes
Weight Loss Recipes
Cappuccino Shake
| Creamy Hot Cocoa Mix | 1 pkt |
| Cold Water | 6 oz |
| Instant Decafe Coffee Crystals | 1 tsp |
| Brandy Extract | 1/2 tsp |
| Vanilla Extract | 1/2 tsp |
| Ice Cubes | 4 |
| Cinnamon, ground | Garnish |
Directions:
Combine hot cocoa mix, coffee, extracts, ice cubes and water in blender for 30 seconds or until blended well. garnish with cinnamon and serve.
Nutrition Information Per Serving:
Calories 85, Protein 12g, Carbohydrate 8g, Fat 0.5g, Fiber 2g
Exchanges per Serving:
Meat 1/2, Milk 1/2
Minty Hot Chocolate
| Creamy Hot Cocoa Mix | 1 pkt |
| Mint Extract | 1/4 tsp |
| Boiling Water | 6 oz |
Directions:
Combine hot cocoa mix and water in mug, stir until dissolved. Add mint extract, stir and serve.
Nutrition Information Per Serving:
Calories 80, Protein 12g, Carbohydrate 7g, Fat 0.5g, Fiber 2g
Exchanges per Serving:
Meat 1/2, Milk 1/2
Perfect Parfait
|
Crispy Bar (pick your facorite; double berry; cocoa cafe, fudge graham or cinnamon) |
1/2 bar |
| Berries (strawberries, blueberries, raspberries | 1/2 cup |
| Plain, fat free yogurt | 1/2 cup |
Directions:
Rinse and drain berries and pat dry. Cut bar in half, put half away for a morning snack. Cut the remaining half into small, bite size chunks. Using a glass bowl or cup, place 1/4 of the cup up crispy bar on bottom and layer 3/4 of the berries on top. Spoon the yogurt on top of the layers. Sprinkle the remaining 1/4 bar on top of the yogurt and garnish with remaining 1/4 of the berries.
Nutrition Information Per Serving:
Calories 153, Protein 13g, Carbohydrate 24g, Fat 3g, Fiber 4g
Exchanges per Serving:
Starch 1/2, Fruit 1/2, Milk 1
Spicy Autumn Smoothie
| Vanilla Pudding/Shake | 1 pkt |
| Water | 1 cup |
| Cooked masked yam or canned yam | 1/2 cup |
| Banana | 1/2 cup |
| Netmeg | 1/8 tsp |
| Cinnamon | 1/8 tsp |
| Artificial Sweetener | To taste |
| Ice Cubes (2=thick, 6=thin texture) | 2-6 |
Directions:
Combine ingredients in a blender, Blend well until smooth consistency is achieved (depending on number of ice cubes, which will change the consistency).
Nutrition Information Per Serving:
Calories 225, Protein 15g, Carbohydrate 37g, Fat 2g, Fiber 3g
Exchanges per Serving:
Meat 1, Starch 1, Fruit 1/2. Milk 1/2
Seasoned Creamy Chicken
| Creamy Chicken Soup Mix | 1 pkt |
| Water | 5 oz |
| Oregano, Dried | 1/4 tsp |
| Basil, Dried | 1/4 tsp |
| garlic Powder | 1/4 tsp |
| Onion Flakes | 1 tbsp |
| Cream Cheese, fat Free | 1 tbsp |
| Chicken Breast, Boneless, Skinless, Pre-cooked | 2 oz |
Directions:
Combine soup and boiling water. Mix in oregano, basil, garlic and onion. Add cream cheese and stie until well blended. Cut chicken into bite size chunks and mix in. Microwave on a low heat setting for 1-2 minutes to heat mixture.
Nutrition Information Per Serving:
Calories 247, Protein 34g, Carbohydrate 13g, Fat 6g, Fiber 0g
Exchanges per Serving:
Meat 3 1/2, Vegetable 1, Starch 1/2
Taco Salad
| Vegetarian Sloppy Joe Mix | 1 pkt |
| Chili Powder | 1 tsp |
| Tomato, cut in chunks | 1 small |
| Bibb Lettuce Leaves | 4-6 |
| Sour Cream, Fat-Free | 1 tbsp |
| Taco Cheese, Fat-Free | 1 tbsp |
| Black Olives, Sliced | 1 tbsp |
Directions:
Prepare the Sloppy Joe according to package direction. Stie in chili power. Wash the lettuce leaves and tomato and arrange on a plate. Spoon the Sloppy Joe on top of the lettuce. Layer on taco cheese, sour cream and olives.
Nutrition Information Per Serving:
Calories 191, Protein 16g, Carbohydrate 28g, Fat 4g, Fiber 6g
Exchanges per Serving:
Meat 1, Milke 1/4, Vegetable 3
Chicken Fricassee
|
Cream of Chicken Soup Mix w/ vegetables |
1 pkt |
| Chicken Breast, boneless, skin | 4 oz |
| Water, boiling | 2/3 cup |
| Mushroom, quartered | 4 medium |
| Celery, Diced | 2 tbsp |
| Onion Powder | 1/8 tsp |
| Parsley | 1/4 tsp |
| Lemon Juice | 2 tsp |
Directions:
Combine soup mix and boiling water, stir well. Add mushrooms, celery, spices and lemon juice. Place sauce mixture over chicken breast in a microwave-safe dish, cover with plastic wrap. Microwave on high for 6 - 8 min., or until chicken is fully cooked. Serve over rice.
Nutrition Information Per Serving:
Calories 283, Protein 50g, Carbohydrate 11g, Fat 4g, Fiber 2g
Exchanges per Serving:
Meat 5, Vegetable 1 1/2
Broccoli Mushroom Dip
|
Cream of Chicken Soup Mix w/ vegetables |
1 pkt |
| Broccoli, chopped, cooked | 1/2 cup |
| Cottage Cheese, 1% fat | 2 oz |
| Garlic Powder | 1/8 tsp |
| Cayenne Pepper | dash |
| Water | 2-3 tbsp |
Directions:
Combine broccoli, cottage cheese, soup mix and spices in a blender or food processor. Blend on medium until smooth. If too stiff, add water 1 tbsp. at a time to desired consistency. Serve with celery sticks.
Nutrition Information Per Serving:
Calories 133, Protein 21g, Carbohydrate 12g, Fat 1g, Fiber 3g
Exchanges per Serving:
Meat 2, Vegetables 2
Rocky Road Ice Cream
| Double Chocolate Instant Pudding Mix | 1 pkt |
| Peanut Butter Bar, chopped | 1 bar |
| Ice Cubes | 5 |
| Water Cold | 2 oz |
| Vanilla extract | 1/4 tsp |
| Artificial Sweetener | 1 pkt |
Directions:
Crush ice cubes in blender. Add the rest of the ingredients, except bar, blend until mixed. Stir in chopped bar. Serve immediately or freeze for 15 min., then serve. Variation: Substitute a Double Chocolate or a Chocolate Mint bar for the Peanut Butter Bar.
Nutrition Information Per Serving:
Calories 230, Protein 22g, Carbohydrate 27g, Fat 5g, Fiber 4g
Exchanges per Serving:
Meat 1, Starch 1, Milk 1
Double Chocolate Orange Dream
| Double Chocolate Pudding Mix | 1 pkt |
| Water | 4 oz |
| Canned Mandarin Orange Slices (in water) | 1/3 cup |
| Orange Zest | 1 tsp |
Directions:
Prepare the pudding according to the package directions. Drain the mandarin orange slices and pat dry. Add the mandarin orange slices to the pudding. For a more intense orange flavor, sprinkle the ornage zest on top.
Nutrition Information Per Serving:
Calories 110, Protein 13g, Carbohydrate 21g, Fat 0.5g, Fiber 3g
Exchanges per Serving:
Milk 1, Fruit 1/2
Chocolate Covered Strawberries
| Double Chocolate Instant Pudding Mix | 1 pkt |
| Water | 4 oz |
| Strawberries, fresh, small | 12 |
Directions:
Mix Double Chocolate Pudding as directed. Dip fresh strawberries until covered with pudding mix. Place on waxed paper. Freeze. Enjoy!
Nutrition Information Per Serving:
Calories 148, Protein 13.5g, Carbohydrate 22g, Fat 2.5g, Fiber 8g
Exchanges per Serving:
Fruit 1, Milk 1
Wildberry Sparkler
|
Wildberry Drink Mix |
1 pkt |
| Diet 7-Up or Diet Seltzer | 8 oz |
| Ice Cubes | |
| Fresh Mint Leaves (optional) |
Directions:
Combine drink mix and diet soda in a blender. Blend on low for 10 seconds. Serve over ice. garnish with fresh mint, if desired. Serve.
Nutrition Information Per Serving:
Calories 100, Protein 15g, Carbohydrate 7g, Fat 1.5g, Fiber 0g
Exchanges per Serving:
Meat 1, Milk 1/2, Fruit 1/2
Brandy Cocoa
| Creamy Hot Cocoa Mix | 1 pkt |
| Brandy Extract | 1/4 tsp |
| Boiling Water | 8 oz |
Directions:
Combine hot cocoa mix and water in mug until smooth. Add brandy extract, stir and serve.
Nutrition Information Per Serving:
Calories 80, Protein 12g, Carbohydrate 7g, Fat 0.5g, Fiber 2g
Exchanges per Serving:
Meat 1/2, Milk 1/2
Chocolate 7-Up Float
|
Creamy Chocolate Shake Mix |
1 pkt |
| Diet 7-Up | 6 oz |
| Ice Cubes | 4 |
Directions:
Combine all ingredients in blender for 30 seconds or until throughly mixed. Serve.
Nutrition Information Per Serving:
Calories 90, Protein 12g, Carbohydrate 9g, Fat 1.5g, Fiber 1g
Exchanges per Serving:
Milk 1
Cappuccino Shake
| Creamy Chocolate Shake Mix | 1 pkt |
| Diet Cherry Coke | 6 oz |
| Ice Cubes | 4 |
Directions:
Combine all ingredients in blender for 30 seconds or until throughly mixed. Serve.
Nutrition Information Per Serving:
Calories 90, Protein 12g, Carbohydrate 9g, Fat 1.5g, Fiber 1g
Exchanges per Serving:
Milk 1