Buffalo Chicken Potato Skins

Inspired by a recipe at skinnytaste.com, fine-tuned and scaled down for bandsters


2 medium-sized baking potatoes, scrubbed
onion salt & black pepper, to taste (optional)
1 tbl olive oil
¼ cup chopped onions
¼ cup chopped celery (or substitute carrot if celery gives you problems)
3 tbl Frank’s red hot sauce (or your favorite), or more/less to taste
1 oz reduced fat cream cheese
1 oz shredded reduced fat cheese of your choice (cheddar, Monterey jack, etc.)
4 oz cooked chicken breasts or thighs, shredded
Blue cheese dressing (store-bought, or use the recipe below)
Chopped celery & scallions to garnish (optional)

Preheat the oven to 350F. Spray a shallow baking dish with cooking spray.

Pierce the potatoes with a fork, place on a paper towel and microwave for 10 minutes or until tender. Remove from microwave and set aside. When cool enough to handle, cut each potato in half lengthwise and carefully scoop out the flesh, leaving a “wall” about 3/8” thick (save the potato flesh for another use – use it to thicken soup or make mashed potatoes). Place the skins in the prepared baking dish cut side up, spray with cooking spray, and sprinkle with onion salt & pepper to taste. Set aside.

Heat the oil in a nonstick skillet over medium-high heat. Add the onion and celery and cook for 4-5 minutes or until softened. Add the hot sauce, cream cheese, and shredded cheese and stir until the cheese is melted. Add the chicken and stir to coat it with the cheese mixture. Spoon the chicken mixture into the prepared potato skins. Bake 10 minutes or until bubbly.

Serve with blue cheese dressing and chopped celery & scallions.

4 servings (one filled potato skin = 1 serving)


BLUE CHEESE DRESSING – stir together in a small bowl:
¼ c. reduced fat sour cream (or plain Greek yogurt)
¼ c. olive oil mayo
¼ tsp onion powder
¼ c. reduced fat blue cheese
1 scallion, minced

Baked Oatmeal

BAKED OATMEAL

This was inspired by a recipe found on sohowsittaste.com.

1/2 c. oats

1 scoop vanilla protein powder

2 tbl chopped walnuts, divided

1/4 tsp baking powder

1/4 tsp ground cinnamon

2 tbl Splenda brown sugar blend

1/2 c. milk (I use almond milk)

2 tbl egg substitute

1 tbl butter, melted & cooled slightly

1/2 tsp vanilla extract

1 ripe banana, peeled and sliced

1 cup fruit (berries or any chopped fruit you like), divided

Preheat oven to 375F. Spray a baking dish with cooking spray (I used a loaf pan). Place the banana slices and 1/2 c. of the berries/fruit in the dish.

Combine the oats, protein powder, 1 tbl walnuts, baking powder, cinnamon and Splenda in a small bowl. Sprinkle evenly over the fruit mixture in the baking dish.

Combine the milk, egg substitute, butter & vanilla, then pour evenly over the stuff in the baking dish. Top with the rest of the fruit and 1 tbl walnuts. Bake 30-35 minutes or until the top is lightly browned and the oats are "set".

I like having this dish baked ahead of time so I can cut off and heat a portion for myself each day.

Enjoy!

Cheese Protein Bread

CHEESE PROTEIN BREAD

If bread is a challenge for you, try this toasted.

1 c. flour

3/4 c. oat flour (or oats whizzed in a food processor)

1/4 c. Unjury chicken soup protein powder

1 tsp. Splenda or other sweetener

2 tsp. baking powder

1 tbl. chopped fresh herbs of your choice (or 1 tsp. dried)

1/4 tsp. onion salt

1/4 c. butter, softened

1 c. shredded cheddar cheese (or your choice of cheese)

1/4 c. egg substitute (or 1 egg)

1/2 c. plain Greek yogurt (or reduced fat sour cream)

1/2 c. skim milk

Preheat the oven to 350F. Spray a 9x9" baking pan with cooking spray.

Combine the dry ingredients (including the herbs) & cut in the butter. Combine the cheese, egg, yogurt & milk, and add that mixture to the dry mixture. Pour into the prepared baking pan and bake for 30-40 minutes, until lightly browned and a toothpick inserted in the center comes out clean.

Braised Chicken Italiano

The capers and olives in this are already salty, so no added salt should be needed. If you're concerned about your sodium intake, use reduced sodium tomato sauce.

1 tbl olive oil, divided
4 pcs boneless, skinless chicken thighs
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 teaspoon minced garlic
1 can (8 ounces) tomato sauce
1 tsp ground fennel
1 tsp dried Italian herb blend
1 dash crushed red pepper (or more, to taste)
1/4 tsp black pepper
1 tbl drained capers
2 tbl drained sliced pimento-stuffed green olives
1/4 cup raisins
2 tablespoons red wine vinegar
2 tbl red wine vinegar

Heat 1 tbl of oil in a large skillet, add chicken and saute about 3 min. per side or until lightly browned. Drain on paper towels while you prepare the sauce.

Heat 1 tbl of oil in a medium saucepan. Add onion, bell pepper, and garlic and saute 3-4 min. or until softened. Add the rest of the ingredients, simmer for 5 minutes.

Place the chicken in a crockpot, pouring sauce over each piece until all the sauce is used. Cook on high for 2 hours or low for 4 hours, until the chicken juices run clear and the meat is tender.

Serve with sauteed spinach, adding a dash of red wine or balsamic vinegar to the spinach and a sprinkle of toasted pine nuts.

4 servings (serving = 1 thigh & 1/2 cup sauce)

Lemon Marinade

Use this marinade for chicken or pork (marinate in fridge up to 12 hours) or for fish or seafood (marinate in fridge for 15 minutes). This makes enough marinade for 1pound of meat.

1/4 cup lemon juice
1/4 cup dry white wine (or chicken or vegetable broth)
2 teaspoons grated fresh lemon rind
2 tablespoons olive oil or canola oil
1 teaspoon minced garlic
1/2 teaspoon onion salt
1/8 teaspoon pepper
1 tablespoon fresh or 1 teaspoon dried herb of your choice (tarragon, oregano, thyme,
basil, rosemary, sage etc.)

Whisk the ingredients together until well combined. Put the meat in a plastic zip bag, pour the marinade over the meat, zip the bag, and lightly massage the meat to evenly distribute the marinade. When ready to cook the meat, remove it from the marinade and discard the marinade, or put it in a small saucepan and boil it for 1-2 minutes and serve with the meat.

Note: DO NOT use the marinade as a sauce until you boil it to kill any cooties.

Baked Eggplant with Artichokes

1 tablespoon olive oil
8 ounces roughly chopped fresh mushrooms
1 can (14 ounces) artichoke hearts, drained & roughly chopped
1/4 cup sliced black olives
1 teaspoon minced garlic
1 teaspoon dried Italian herb blend
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup prepared garlic hummus
1/4 cup white wine
1/4 cup chicken broth
8 slices grilled or broiled eggplant
6 ounces shredded Italian cheese blend
 
Preheat the oven to 350◦F. Coat a deep baking dish with cooking spray.
 
Heat the olive oil over medium heat in a large nonstick skillet. Add the mushrooms and saute for 2 minutes or until softened. Add the garlic, artichoke hearts, olives, herb blend, salt, pepper, hummus, wine and chicken broth. Cook and stir for 2 minutes. Remove from the heat.

Place four slices of eggplant in a single layer in the prepared casserole. Spread with 1/2 of the mushroom mixture. Sprinkle with 3 ounces of the cheese. Place another 4 slices of eggplant over that and repeat the layers to use up the vegetables and cheese, ending with a layer of cheese. Cover with foil and bake for 30 minutes. Remove the cover and bake for another 15 minutes. Remove from the oven and let stand five minutes before serving.
 
8 servings
Per serving (1 cup):
Calories: 172.5, total fat: 12.8 g, saturated fat: 3.3 g, cholesterol: 8.6 mg, sodium: 348 mg, carbs: 8.1 g, fiber: 3 g, sugars: .2 g, protein: 12.3 g

Cheesey Greens Casserole

This a great dish for the puree diet phase. For an extra creamy version, puree the cottage cheese before adding it to the other ingredients.


2 cups frozen chopped greens (turnip, spinach, or 1 cup of each)
2 cups (about 8 ounces) reduced-fat cheddar cheese, cubed
1 16-ounce container reduced-fat (1%) cottage cheese
3 cups egg substitute
¼ cup flour

Preheat oven to 350°F. Spray a casserole dish with cooking spray.

Drain the greens and pat any excess moisture off with paper towels. Combine the greens with the rest of the ingredients and stir until well mixed. Pour the mixture into the prepared casserole dish.

Bake for 35 minutes or until lightly browned and set (mixture doesn’t jiggle).

8 servings

Per serving (1 cup each):
Calories: 169.3, total fat: 3.1 g, saturated fat: 1.8 g, cholesterol: 10.1 mg, sodium: 610.1 mg, carbs: 7.8 g, fiber: 1.5 g, sugars: .6 g, protein: 25.8 g

Garbanzo Galore

1 cup diced tomatoes
1 cup cooked garbanzo beans (chick peas)
¼ cup chopped onion
2 teaspoons cornstarch
¼ teaspoon salt
¼ teaspoon pepper
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
⅓ cup fresh whole grain breadcrumbs (about 1 slice)
¼ cup rolled oats
2 tablespoons chopped walnuts (or substitute pecans or
almonds)
2 tablespoons grated Parmesan cheese
1 teaspoon minced garlic
1 tablespoon olive oil

Preheat the oven to 350◦F. Coat a baking dish with cooking spray.

Combine the tomatoes, beans, onion, cornstarch, salt, pepper and oregano in a medium bowl. Pour into the prepared baking dish. Combine the breadcrumbs, oats, walnuts, Parmesan, garlic and olive oil in another bowl and stir until well mixed. Sprinkle the tomato mixture evenly with the crumb mixture. Bake 40 to 45 minutes, until the casserole is bubbly and the topping is browned. Remove from the oven and let sit five minutes before serving.

6 servings
Per serving ( ½ cup):
Calories: 128.4, total fat: 5.5 g, saturated fat: 1 g, cholesterol: 1.6 mg, sodium: 279.6 mg, carbs: 18.4 g, fiber: 3.4 g, sugars: .5 g, protein: 4.4 g

Edamame & Barley Salad

¼ cup barley (uncooked, rinsed)
¾ cup vegetable broth (or water)
⅛ teaspoon salt
¼ cup fat-free plain Greek yogurt
1 teaspoon grated lime zest
2 tablespoons lime juice
1 tablespoon Bragg Liquid Aminos (or substitute soy sauce)
½ teaspoon minced garlic
½ teaspoon chili powder
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
2 tablespoons canola oil
1 cup frozen, shelled cooked edamame beans
¼ cup chopped red bell pepper
¼ cup chopped yellow bell pepper
¼ cup chopped scallions
¼ cup chopped celery

Combine the barley, broth, and 1/8 teaspoon of salt in a small saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and cook for 40 to 45 minutes or until the barley is tender but not mushy. Remove from the heat and allow to cool.

In a medium bowl, whisk together the yogurt, lime zest and juice, Bragg Liquid Aminos, garlic, chili powder, oregano and canola oil. Add the edamame, red and yellow bell peppers, scallions, celery, and the cooled barley. Toss to combine. Serve at room temperature or refrigerate for one hour and serve cold.

6 servings
Per serving (1/2 cup):
Calories: 117.5, total fat: 5.8 g, saturated fat: .4 g, cholesterol: 0 mg, sodium: 345.5 mg, carbs: 12 g, fiber: 3.1 g, sugars: 1.2 g, protein: 4.6 g

Herbed Mushroom Salad

4 tablespoons olive oil
4 tablespoons lemon juice
1 teaspoon grated lemon zest
½ teaspoon garlic salt
1 tablespoon chopped fresh herbs
1 tablespoon chopped fresh Italian parsley
½ teaspoon Splenda®
16 ounces raw mushrooms, sliced

Whisk the first six ingredients together in a medium bowl until well combined. Add the mushrooms and toss to evenly coat with dressing. Refrigerate 30 minutes. Serve the salad with a slotted spoon so that the dressing can drain away from the mushrooms.

4 servings (about 1/2 cup each)

Roasted Peaches

¼ cup chopped almonds
3 medium (2-1/2” diameter, about 4 ounces each), peaches,
halved and pitted (or substitute plums or nectarines)
2 tablespoons orange juice
1 tablespoon lemon juice
2 tablespoons Splenda® brown sugar blend
½ teaspoon ground fennel seed
¼ teaspoon ground coriander
pinch of ground nutmeg

Preheat the oven to 400◦F. Line a shallow baking dish with aluminum foil and coat it with cooking spray.

Heat a small nonstick skillet over high heat. Add the almonds and toast them for three to five minutes, stirring frequently, until golden brown. Watch them closely to avoid burning them. Remove from the heat and set aside.

Place the peach halves in a single layer in the prepared baking dish, cut side up. Whisk the rest of the ingredients together in a measuring up until the Splenda® dissolves, then drizzle the mixture evenly over the peaches.

Roast for 15 to 20 minute or until the peaches are tender, adding more orange juice to the baking dish if necessary to keep everything moist.

6 servings

Deviled Eggs 3 ways

AMERICAN
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
1 tablespoon sweet pickle relish
2 scallions, chopped
1 teaspoon Worcestershire sauce
Dash of salt
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon yellow mustard
More scallions for garnish (optional)

Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with a small piece of roasted red pepper.

CHEESE & BACON
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
¼ cup finely grated reduced-fat cheddar cheese
2 scallions, chopped
1 tablespoon chopped fresh parsley
2 slices bacon, cooked & crumbled
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon yellow mustard
More bacon crumbles for garnish (optional)

Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with more bacon crumbles.

CURRIED
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
2 scallions, chopped
2 teaspoons curry powder
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon Dijon mustard
dash of cayenne pepper
More scallions for garnish (optional)

Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with more chopped scallions.

Roasted Chick Peas

1 can (15.5 ounces)chick peas (garbanzo beans), rinsed, drained, and patted dry with paper
towels
1 tablespoon olive oil
1/4 teaspoon each ground cumin, smoked paprika, & kosher salt

Preheat the oven to 350F. Spray a baking sheet with cooking spray. Combine the chick pease, oil, and seasonings, and place them in a single layer on the baking sheet. Roast for 20 minutes, stir the chick pease around on the baking sheet, and roast for another 20 minutes or until they're browned and crunchy. Serve warm or let them cool. Store any leftovers in the refrigerator.

8 servings - 1/4 c. each

Coconut Dream

A spoonful of this creamy dessert makes a great topping for fruit salad or a dip for cut-up fresh fruit.

4 ounces reduced-fat cream cheese, softened
½ cup light coconut milk
2 cups thawed, fat-free whipped topping (such as Cool
Whip)
1/2 teaspoon coconut extract
1 tablespoon Splenda (or to taste)

Process the cream cheese and coconut milk in a food processor.
Fold in the whipped topping, coconut extract, and Splenda. Refrigerate until ready to serve.

8 servings (1/2 cup each)

Tropical Shrimp Bisque

16 ounces raw medium shrimp, shelled and deveined
1/2 teaspoon onion salt
1/4 teaspoon curry powder (or to taste)
dash cayenne pepper (to taste)
1 tablespoon canola oil
1/2 cup chopped onion
2 teaspoons minced fresh ginger
2 cans (8 ounces each) pineapple tidbits with juice
1 cup peeled, pitted and chopped mango (about 1 medium
mango)
1 cup peeled, seeded, chopped cucumber
1 can (13.5 fluid ounces) light coconut milk
3 tablespoons chopped fresh tarragon (or cilantro)

Toss shrimp with salt, turmeric, and cayenne in a medium bowl. Cover and refrigerate 30 minutes.

Heat the oil in a large nonstick skillet over medium heat. Add the onion and ginger and cook for two to three minutes or until the onion is softened and translucent. Add the seasoned shrimp and cook for another one to two minutes. Add the pineapple tidbits and juice, mango, and cucumber and simmer over medium-low heat for three to four minutes or until the shrimp are pink and the cucumber is tender. Transfer half of the mixture to a blender or food processor, add the coconut milk, and whiz until smooth. Pour the pureed mixture back into the skillet and cook for four to five minutes or until the bisque is heated through.

To serve, ladle the bisque into soup bowls and sprinkle with the chopped tarragon.

8 servings

Cucumber & Fruit Salad

1/4 cup cider vinegar

1 tablespoon honey (or agave syrup)

1 tablespoon canola oil

1 teaspoon chopped fresh tarragon or basil (or 1/2 teaspoon dried)

1/4 teaspooon salt

1/8 teaspoon pepper

1 cup peeled, seeded, sliced cucumber

1 cup fresh citrus salad, such as Del Monte Fruit Naturals

1/2 cup chopped fresh tomatoes

1/4 cup dried cherries (or cherry-flavored dried cranberries)

2 tablespoon chopped red onion

2 tablespoon chopped pecans

Whisk together the vinegar, honey, oil, tarragon, salt and pepper in a medium bowl. Add the cucumber, citrus salad, tomatoes, dried cherries and onions and toss gently to combine. Refrigerate for 30 minutes. Add the chopped pecans just before serving.

Citrus Avocado Salad

1/4 cup citrus juice (from the segments below, or use bottled juice)

2 tbl rice vinegar

2 tbl chopped fresh cilantro

1 tsp minced fresh ginger

1 tsp grated orange rind (or True Lemon crystallized orange)

1/2 tsp Splenda

1/4 tsp onion salt

1/4 tsp pepper

1-1/2 cups citrus fruit segments (orange, grapefruit, lemon, lime, tangerine, etc.), but into bite-

size pieces

1 ripe but firm avocado, halved, pitted, peeled & diced

2 tbl finely chopped red onion

In a medium bowl, whisk together the juice, vinegar, cilantro, ginger, rind, Splenda, salt & pepper. Add the citrus fruit, avocado, and onion and stir gently to combine. Refrigerate for one hour before serving.

Hot Slaw

1 teaspoon canola oil
1 cup chopped red onion
1 package (10 oz) pre-shredded angel hair cabbage)
1 tablespoon Bragg Liquid Aminos (or reduced-sodium soy sauce)
1 tablespoon cider vinegar
1 Tablespoon olive oil mayo
1/2 teaspoon Splenda
1/4 teaspoon pepper
1/2 teaspoon dried dill weed
1/4 teaspoon celery salt
2 tablespoons light sour cream
2 slices bacon, cooked crispy, drained and crumbled (or 1/4 cup bacon bits)

Heat the oil in a large nonstick sauce pan over medium-high heat. Add the onion and saute 2-3 minutes, until it begins to soften. Add the cabbage, Bragg, vinegar, mayo, Splenda, pepper, dill and celery salt. Cook, stirring frequently, for 8-10 minutes or until the cabbage wilts and is tender-crisp. Reduce the heat to medium low, add the sour cream and stir. Cook just below a simmer for 2-3 minutes or until heated through, being careful not to let the mixture boil and curdle. Serve with one tablespoon of crumbled bacon scattered on top of each serving.

6 servings (1/2 cup each)

Tex-Mex Meatloaf or Meatballs

1/2 cup liquid egg substitute - southwestern flavor
1/2 teaspoon onion salt
1/4 teaspoon pepper
1 teaspoon chili powder
1/2 cup minced onions
1 cup crushed saltine or other crackers
1 cup shredded reduced-fat Mexican style cheese blend
1/2 cup prepared tomato salsa
1 lb ground turkey, or a mixture of ground turkey & ground beef

Preheat the oven to 350F.

Combine all the ingredients except salsa in a mixing bowl.

For meatloaf:
Spray a loaf pan with cooking spray. Pat the mixture into the prepared loaf pan. Pour the salsa on top and spread evenly over the loaf. Bake for 45-50 minutes or until a meat thermometer inserted in the middle reads 180F. Remove from oven and let sit for 5 minutes before slicing and serving.

For meatballs:
Spray a baking sheet with cooking spray. Form the meat mixture into 1" balls and place them on the prepared baking sheet. Bake for 10 minutes, turn the meatballs over, bake for another 10 minutes. Serve with salsa on the side.

BBQ Sloppy Joes

Family and guests can have this over hamburger buns while you enjoy it on top of a cooked veggy like broccoli or cauliflower. You get your protein and complex carbs that way, plus lots of flavor!

1 lb lean ground turkey (or a mix of turkey & beef)
1 medium onion, chopped
1 medium red or green bell pepper, chopped
1/2 cup of your favorite barbecue sauce (we like KC Masterpiece Original)
1/2 cup condensed cream of mushroom soup (with reduced fat & sodium)
1/2 cup beef or vegetable broth
4 ounces shredded 2% cheddar cheese
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce (or to taste)

Brown the meat in a large non-stick skillet over medium high heat until browned, breaking it up into small pieces with a spatula. Drain and set aside.

Add the onion and pepper to the skillet and cook over medium high heat for 4-5 minutes or until softened. Add the rest of the ingredients and stir. Cook over medium heat until the cheese is melted. Add the cooked meat, stir, and cook for another minute or until everything is heated through.

4-6 servings