PART ONE

PART TWO

Yogurt with GoLean
1/2 cup plain 0% fat Greek Yogurt
2 packages Splenda
1/4 cup dry Golean cereal
Calories 95; Carbs 12 grams; Protein 13.3 grams.

Yogurt with Banana and Walnuts
1/2 cup plain 0% fat Greek Yogurt
2 packages Splenda
1/4 banana
2 walnut halves
Calories 112; Carbs 11.8 grams; Protein 10.9 grams

Yogurt with Apple and Cinnamon
1/2 cup plain 0% fat Greek Yogurt
2 packages Splenda
1/4 cup chopped apple with peelings
1/4 tsp cinnamon
Calories 74 Carbs 8.3 grams; Protein 10.1 grams

Yogurt with mini Chocolate Chips
1/2 cup plain 0% fat Greek Yogurt
2 packages Splenda
1 Tablespoon mini chocolate chips
Calories 111 Carbs 11.3 grams; Protein 10.5 grams

 Yogurt with Bran Cake
1/4 cup plain 0% fat Greek Yogurt
1 package Splenda
1/2 small apple cranberry Fiber cake (Zen Bakery - Trader Joe's)
Calories 70 Carbs 13.3 grams; Protein 7.5 grams


 

Yogurt Dip with Cucumber
1/2 cup plain 0% fat Greek Yogurt
1/4 teaspoon dill weed (freeze dried)
1/16 teaspoon (to taste) Greek seasoning (Cavender's)
1 cup sliced raw cucumber
Calories 74 Carbs 8.4 grams; Protein 10.7 grams

 Makes 1 servings

Ingredients:

2 oz roasted skinless chicken
2 Tablespoons raw chopped celery
1/4 cup raw chopped apple
1 Tablespoon chopped walnuts
1 Tablespoon light Mayonnaise


Directions:

Cube chicken,
chop celery and apple into medium sized pieces
chop walnuts
Combine all ingredients
Cover and chill before serving.

1 serving has:

Calories: 193
Carbs: 6 grams
Protein: 18.8 grams




 

 
Makes 24 servings

Ingredients:

1/2 cup almond meal
1/4 cup whole-wheat pastry flour
1/2 teaspoon baking powder

1/2 cup milk (2%)
4 ounces bittersweet chocolate, chopped

1/4 of a 12 oz package of soft Tofu
3 eggs
1/2 cup dry non-fat milk powder
2 Tablespoons Cocoa, dry powder, unsweetened European-style (such as Hershey)
1/3 cup brown sugar
1 cup granulated Splenda

2/3 cup semi-sweet chocolate chips


Directions:

Preheat oven to 325 degrees
Put (heavy-duty) aluminum foil in rectangular baking pan with ends hanging over 2" or so.
Spray with non-stick coating.

Mix together almond meal, flour and baking powder and set aside.

Break or chop biitersweet chocolate into small pieces.
Bring milk to boil in microwave, remove from heat,
add chopped chocolate to milk and stir until creamy, set aside.

Place tofu, eggs, dry milk, cocoa, brown sugar and splenda in bowl
and beat with electric mixer until blended.
Add melted chocolate and beat until blended.
Add dry mixture of almond meal, flour and baking powder and beat until mixed.

Stir in chocolate chips.

Pour batter into rectangular baking pan and bake for 15 to 20 minutes.
Brownies should be set, but very moist with the edges only slightly browned.

When cool, cut into 24 squares ( 6x4 rows)
1 serving  (1/24) is:

Calories: 95
Carbs: 12 grams
Protein 3 grams

Makes 12 servings

Ingredients:

1/4 cup (1/2 stick) butter
1/2 cup flour
1 tsp baking powder
1/4 tsp salt
10 raw eggs
1  small can of Diced Green mild Ortega chiles
16 ounces of cottage cheese (preferably 2%)
1 lb shredded Montery Jack Cheese

Directions:

Preheat oven to 400 degrees
Shred cheese
Spray non-stick coating on 13x8x2 baking pan
Place butter in pan, and pan in oven to melt butter.
Remove pan from oven when butter melted.

Beat eggs in mixing bowl
Add flour, baking powder, salt and blend with eggs.
Add all other ingredients and mix toether.
Pour in baking pan.
Bake at 400 degrees for 15 minutes, then reduce oven to 350
for an additional 35-40 minutes

1/12 = 1 serving

1 serving has:

Calories: 295
Carbs: 7.3 grams
Protein: 19.8 grams




 

 
Makes 1 serving

Ingredients:

1 egg
1 piece cooked turkey sausage (Jimmy Dean)
1/2 ounce shredded cheddar cheese.

Directions:

Spray non-stick coating on small skillet and small microwavable bowl.
Cut 1 pre-cooked turkey sausage into small pieces.
Weigh out 1/2 oz shredded cheddar cheese.
Put sausage pieces and cheese into bowl.

Heat skillet. Beat egg with whisk or magic bullet.
Add salt and pepper to taste.
Scramble egg in skillet at medium high heat.

Add scrambled egg to bowl and mix with other ingredients
Microwave for 30 seconds to heat sausage and melt cheese.

Calories: 197
Carbs: 1.1 grams
Protein: 17 grams