Creole Chicken

4 Cups Organic Low Sodium Chicken Broth or Your Own Stock

2 1/2 Cups Uncooked Brown Rice

1 Cup Fresh or Lighthouse Freezedried Red Onion

3 Cloves Fresh Minced Garlic Chopped or Use Equal Amount Garlic in Jar With Water

1 1/4 TSP Ancho Chili Powder

1/4 TSP Sea Salt

1/4 TSP Tumeric 

1 TSP Italian Seasoning

1/4 TSP Fresh Ground Black Pepper

1 Sweet Red Pepper (Julienne)

1 Sweet Yellow Pepper (Julienne)

2 Green Fresh Onions Sliced or Lighthouse Freezedried

1 TSP Italian Flat Leaf Parsley or Freezedried

1/2 TSP Fresh Basil or Freezedried

1/2 TSP Fresh Rosemary Leaves 

1/4 TSP or Less Hot Pepper Sauce  

2 TBSP Extra Virgin Olive Oil (EVOO) (Optional Smart Balance if You Want MORE FAT)

1 Cup Fresh Sliced Baby Bellas

1 14.5 Oz Can No Salt Added Stewed Tomatoes

8 Oz Can No Salt Added Tomato Sauce of Squeeze Your Own

1 Cup Frozen Fire Roasted Corn

1 Cup Frozen Black Eyes Peas or Canned Rinsed 8-10 Times To REMOVE ALL SALT!

1 LB Boneless & Skinless Chicken Breasts Pounded Flat & Thinly Sliced

2 TBSP Organic Lemon Juice or Squeeze 2 Organic Lemons

1/3 Cup Slivered Almonds

1 Skillet

1 Saucepan

1 Baking Sheet

Preheat Oven to 350

Spray Baking Sheet With Fat Free Cooking Spray

Cover With 1/3 Cup Slivered Almonds

Bake till toasted 5-10 Minutes depending on Oven Age & Output.

In an uncovered saucepan add in broth, rice, red onion, 1 TSP of your Garlic, chili powder, sea salt, tumeric, ground black pepper an bring to a boil. Reduce heat; cover and simmer for 20 minutes until rice mixture is soft. Set Aside.

In a skillet over medium heat, add in 1 TBSP oil, then add in the remaining garlic, colored peppers, green onions, parsley, basil, Italian seasoning, rosemary leaves, hot pepper sauce and saute for 2-3 minutes. Add in mushrooms, continue cooking until peppers are crisp. Add in tomato, tomato sauce, black eyed peas and corn; heat till done. Add in rice from saucepan to your skillet and keep warm on stove.

Leave drippings in saucepan, add in remaining 1 TSP EVOO, Add in chicken, add in lemon juice and cook until done. Pour over rice mixture in skillet and toss. Top with toasted slivered almonds.

High Protein Strata

This make-ahead dish is great when you want an easy breakfast or a lazy morning at home. 

6 Egg Whites

2 Cups Smart Balance Fat Free Omega 3 & Vitamin E Milk

3/4 Plain Yoplait Plain Greek Yogurt or Dannon Plain Greek Yogurt

2 TSP Dried Mustard Powder

Chopped Garlic in Water In Jar or Equal  To 1 Clove Fresh

2 Green Onions Thinly Sliced

Frozen Chopped Spinach or Frozen Chopped Broccoli (Optional)

Nasoya Firm Tofu (optional)

1/8 TSP Sea Salt

1/4 TSP Fresh Ground Black Pepper

10 Slices Multi-Grain Bread or Light 100% Whole Wheat Bread Cubes

2 Cups Shredded Soy Cheddar Cheese or Irish Cheddar Cheese or Rice Cheddar Cheese

1 1/2 Cups Sliced Baby Bellas

Fat Free Cooking Spray

In a large glass or ceramic bowl, whisk together eggs, milk, yogurt, mustard, garlic, green onions, salt, and pepper. Stir in bread cubes, cheese, and sliced mushrooms. Pour into a greased 9x13-inch pan. Cover with plastic wrap and refrigerate overnight.

Remove strata from refrigerator and remove plastic wrap. Bake at 350°F for 50 minutes or until set. Let stand 5 to 10 minutes before serving.

Makes 8 servings.

Yogurt Banana Split

1 Small Container Yoplait Plain Greek Yogurt or Dannon Plain Greek Yogurt or Chobani Vanilla Greek Yogurt

1 Small Banana Sliced

1 TBSP Slivered Almonds

Wax Orchards Classic Fudge Fat Free Fruit Sweetened Dark Chocalate Sauce

1 Maraschino or Bing Cherry (Optional)

1 Small Bowl 

Scoop All The Yogurt Into the Bowl

Spread The Banana Slices On Top of Yogurt

Heat 1 TBSP of Your Fudge Sauce And then Drizzle Over Yogurt & Banana Slices

Top By Sprinkling Your Almond Slivers 

Add Cherry On Top if You Choose Too

Top With 1 TBSP Zip Whip Non Dairy Topping 

or Brown Sugar Whip Cream In Dispenser Sold At The Fresh Market

Apple/Apricot Carmel Mocha Crisp

1 PKG Frozen Apple Slices

3 TSP Cinnamon For Mix And Then More For Topping

3/4 Cup Splenda

2-3 Pks Splenda Flavors For Coffee Mocha Sticks

1/2 Cup Sweet Rice Flour

1/2 Cup Oat Flour

1/2 Stick Smart Balance Butter Blend

Smucker's Low Sugar Apricot Reduced Sugar Preserves

Smart Balance Fat Free Milk With Omega 3 & Vitamin E

1 Corning Ware Pan For The Oven

1 Mixing Bowl

Preheat Oven To 350

Add All Dry Ingredients to Bowl And Mix, Add in Enough Smart Balance Milk To Make Flour Mixture Thick

Melt Butter Blend and Coat Bottom of Pan

Add in Entire Package of Frozen Apple Slices

Spread About 1/2 Bottle of the Apricot Preserves Over The Frozen Apples

Add Flour Mixture On Top of Apples & Apricot Preserves

Bake in 350 Oven For 40 Minutes, Remove AND Sprinkle on some Cinnamon, Return to Oven and Cook For Another 20 Minutes or SO. Remove From Oven And Let Hang For About 10 Minutes. Scoop out some and put in small desert bowl and top with some Whipped Cream or Non-Dairy Cream. Enjoy!

You Will Have Enough For Several Servings. You Can Use the topping for another meal as a mix-in with plain yogurt or over plain pancakes, or mixed into plain oatmeal.

Ready To Bake

Half-Way Baked

Done

Mixed & Ready To Serve

Ready For Whip

                                  

YUMMY

  

Italian Pomegranate Sirlion Steak

2 -4 Sirloin Steaks 

Frontier Blackened Creole Powder

1/4 Cup Dehydrated Crushed Onions 

1/2 Pkg Sliced Baby Bellas

Pompeian Pomegranate Vinegar or DeNegris Balsamic Vinegar

1 8 Oz. Bottle Wish Bone Light Italian Dressing (The Formula Without High Fructose)

Lighthouse Freeze Dried Cilantro or Fresh

1 Disposable Broiler Pan

Add Your Steaks To Your Disposable Broiler Pan 

Sprinkle Blackened Creole Powder over Steaks Lightly More IF YOU LIKE HEAT.

Add Enough Vinegar To Cover Steaks

Pour Wishbone Light Italian Dressing Over Your Steaks

Add in Crushed Onions & Sprinkle Around Pan Submerge Onions in Vinegar/Dressing

Cover Pan With Plastic Wrap or Aluminum Foil And Place In Refrigerator For 1-2 Hours

Remove Pan from Fridge And Cook in Broiler Till Your Desired Temp

Remove and Cool For 7 -10 Minutes

Slice the Steak on a Cutting Board which you can eat as your meal with some brown rice, or small plain sweet potato and lemony green beans or garlic asparagus. Or DO What I DO and Add this over a Romaine Salad.

In Large Bowl Add in your preferred amount of green romaine lettuce, sprinkle some oregano over salad, sprinkle fresh ground pepper over salad, add in your cooked steak, sprinkle some good quality balsamic vinegar over salad, add in some shredded carrots, colored peppers, add in partially frozen marion blackberries, partially frozen california peaches, toss & enjoy.

Then the next day or two use the rest of your steak for more salads.

Garlic & Almond Green Beans

Trader Joe's French Green Beans or Fresh

Crushed Garlic

1-2 TSP EVOO or Garlic Oil

Crushed Almonds

1 Large Skillet

Add EVOO or Garlic Oil to Skillet, Add Greens Beans, Add Garlic, Add Almonds And Keep Tossing till Cooked.

Optional to Add in Lemon Juice if you like.

Blackened Creole Petite Thin Sirloin Steak

2 Petitte Thin Sirloin Steaks 

Frontier Blackened Creole Powder

1/4 TSP Jane's Original Sweet Lime Pepper Marinade Seasoning

1 TSP Frontier or Trader Joe's Garlic Powder

1 Pkt Splenda (Optional)

1-2 TSP Crushed or Chopped Garlic 

1 Small Bottle Wishbone Light Italian Dressing Sweetened with Sucralose (Splenda)

Pompeian Pomegranate Vinegar or Balsamic Vinegar

2 TBSP Kikoman Teriyaki Garlic & Green Onion Takumi Collection (NO Plain Teriyaki)

1 TBSP Roasted Garlic Cooking Oil

1 Large Skillet

Add Garlic Oil To PAN; Heat on Low, Turn off Burner Remove Pan; Set Aside 

Add Your Steaks To Pan With Pre-Heated Garlic Oil

Sprinkle Blackened Creole Powder over Steaks Lightly More IF YOU LIKE HEAT.

Add in Garlic & Sprinkle around Pan

Sprinkle 1/4 TSP Jane's Lime Pepper Over Your Steaks, 

Add Enough Vinegar To Cover Steaks, Add in Splenda

Turn Burner Back on and Cook On The Stove Till 1/2 Done

Now Add in Your Garlic & Green Onion Teriyaki Sauce And Cook To Your Desired Temp

Remove and Cool For 7 -10 Minutes

Slice the Steak on a Cutting Board which you can eat as your meal with some brown rice, or small plain sweet potato and lemony green beans or garlic asparagus. Or DO What I DO and Add this over a Romaine Salad.

In Large Bowl Add in your preferred amount of green romaine lettuce, sprinkle some oregano over salad, sprinkle fresh ground pepper over salad, add in your cooked steak, sprinkle some good quality balsamic vinegar over salad, add in some shredded carrots, colored peppers, add in partially frozen marion blackberries, partially frozen california peaches, toss & enjoy.

Then the next day or two use the rest of your steak for more salads.

Here is the Steak Marinading

Finished Salad Ready For The Fruit
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