1 meat: 4 oz of Shrimp or 2 oz chicken
1 Starch: 6 inch Tortilla Shell 1 milk: 1 oz shredded Cheddar Cheese 1 fat: 1 tablespoon of fat free sour cream
Pre heat oven to 350 degrees.
Shrimp: put 4oz in cooked shrimp in a microwave dish use some spray butter to coat it and add some old bay seasoning for
flavor. Microwave for 1 minute.
Pre cook chicken. Bake in oven on 375 for 45 minutes. Add Desired seasoning.
Cut tortilla in half place on a pan in the oven and add shrimp or chicken, sprinkle on cheese.
Let it heat up for about 10 minutes or until cheese is melted.
Four ounces of boneless chicken breasts in a crock pot ?
Pour over 3/4 cup of salsa and
let cook on slow for 4 hours.
Remove chicken and salsa and shred.
Drain liquid from crock pot.
Return chicken and add more salsa as
..YUMMY served on lettuce leaves?.
2 meats 4 free foods
Cottage cheese delight
1/2 cup of Friendship cottage cheese
(90 calories half cup,
fat and 3 carbs.( I think it?s the
best one out there) package of equal,
of cool whip and sprinkle some
cinnamon on it, mix it up! Taste great!
1 Free food
Recipes By Karen
Eat smart b broccoli slaw package..12oz bag
This recipe is from the back of the package,
you can buy this at Publix in the fresh veggie dept.
It calls for Vinegar, sugar and mayo,
so I substitute that for FF Miricle whip,
and equal, mix together, taste excellent!
Ground Turkey Breast
Put 2oz of cut up turkey in frying Pan with Pam spray.
Add hot sauce, onions, peppers, mushrooms.
Mix together and cook until meat is
cooked all the way through.
Put in a bowl and it tastes just like Chili.
4 Free Foods
One cup of Chobani Greek yogurt 6 oz
( 0 fat/7 carbs /18 gr of
(bought from Publix)
Mix that with equal, dollop of cool whip,
and your favorite
1 Free Food
and Strawberry Shake
2 oz Ground Beef
1 cup of Milk
1 cup of Plain Yogurt (Next to the sour cream in most stores.
It took me a while
to find this for the first time.)
2 cup of Frozen Strawberries
2 cups of ice
Adobe seasoning or Seasoning of choice
Shake makes 2 servings. Half or 1 serving = 1 milk and 1 fruit
For those of you on the 700 and 900 diet: French Fries. (Oh yes I went there!)
1 small potato
1 teaspoon of olive oil
Pre Heat Oven to 375 degrees.
Hamburger: Mixed up 2oz of ground beef with
seasonings and make into patty. Place patty on small baking sheet and cook for 25
minutes for well done patty.
Mix milk yogurt, frozen strawberries (full strawberries not blended) and ice
into blender. Blend to desired thickness. Then add splenda until sweetened as
desired. Pour into a pretty glass. (Ok so itís really a smoothie, but my eyes
and taste buds did not notice.)
Peel skin from potato.
Slice the potato with a peeler into thin slices.
For round ones start slice at
the end instead of in the middle.
This will create a circular cut.
(I used the
new Titan Peeler and got fancy with it.
But a regular peeler will work.)Mix in
a small bowl with olive oil.
Spread over small baking sheet.
(I used a cake
pan) and sprinkle salt on top.
Leave in oven for 25-35 minutes or until crisp.
Edges will begin to brown and become crispy.
*Use a peeler do not cut or it will take forever to cook
Bills Baby Quiches Count as 1 Meat
32oz of Egg Substitute 3oz of Canadian Bacon 1oz of Cheese
Pre Heat Oven to 350 Degrees
Spray 12 hole muffin pan with cooking Fill each hole about half way with egg substitute. Chop up Canadian bacon and add a little to each hole until gone. Also add cheese to each hole until gone.
Bake for about 20 minutes or until desired.
These can also be frozen easily.
Lettuce and Tuna Wrap
4 oz of Tuna (Canned with water not oil)
Head of Lettuce
2 tablespoon of Miracle whip free
Peel off 2 large lettuce leafs and wash.
Drain tuna from can. Place in bowl and mix with Miracle Whip
Place in lettuce add alphapha sprouts and roll up
lettuce to make wrap
Directions: Brown Ground Beef in pan and then add taco seasoning and a small amount of water. In a bowl shred lettuce with your hand to cover the bottom of the bowl. Then add 1-2 ounces of ground beef and 1 ounce of shredded cheese.
Counts as 1-2 meats 1 milk and 1 free food.
Desired Image LLC 04/23/07 Ramon Santiago, M.D., P.A. 13280 N. 56th Street Tampa, FL 33617 (813) 988-3015