fffwebnl2

**Warning**

This is not a "diet" or nutritional program.

Before making changes to your diet

consult your physician.

These recipes are designed to enhance
your physicians prescribed treatment, not replace it.

We tried to make the recipes general

enough for various nutritional programs.

Only you and your Doctor can determine

if these are right for you.

Low Fat Egg Crepes

2 TB Non Fat Pancake Mix

1 whole egg and 1 egg white or 1 4-oz egg substitute

1 1/2 TB water

Butter flavor cooking spray

Splenda sugar substitute

1 recipe of Strawberry or Peach filling (make 1st)

Directions:

Beat egg and egg white in a bowl

until blended. Add pancake mix and water
(decrease water by 1/2 TB if using Egg substitute)
Beat well with a wire whisk working in all the pancake mix till smooth.

Spray an 8-inch non-stick pan with Butter Flavor Pam.

enough too barely cover the base and place over med. heat. Pour in 3 TB batter and

quickly tilt the pan so that the batter covers the base thinly and evenly.
Cook till lightly browned underneath (about 45 seconds)

Turn crepe with a spatula sprayed with Pam and cook

other side for about 30 seconds. Keep crepe warm,

Repeat until batter is used.

Fill with Strawberry or Peach filling or Sugar free Jelly.

Roll seam side down.

Save a little filling to drizzle over the middle of crepe and Sprinkle Splenda

Sugar Substitute over top (Not the packets)

Makes 3 to 4 Crepes = 1 Serving

Strawberry Filling

13 frozen Strawberries

1 to 2 tsp of Splenda (No calorie sweetener)

Filling Directions:

Thaw Strawberries in refrigerator overnight sprinkled with sweetener.
In the morning, cut strawberries in slices and stir.

(Or thaw in microwave that morning and follow directions for thawed

Strawberries.) Keep in refrigerator while preparing the crepes.
Makes 1 Serving

Peach Filling

3/4 cup frozen peaches or 1 large fresh peach.

1 to 2 tsp Splenda Sweetener

Thaw Peaches overnight or in

microwave. Cut into small cubes

Cook peaches in a few TB of

water till tender and water evaporates.

Remove from heat.

Cool in refrigerator while preparing the crepes.
Sprinkle with Splenda Sweetener before filling crepes.

Makes 1 Serving

Nutritional Information

(Per Serving)

Filling

Crepes:

Strawberry Frozen Peaches

W/1 egg yolk Egg Substitute

Cal 155 116

Cal 50 50

Fat 5.8 g 0

Fat 0 0

Sat 0 0

Sat 1.8 g 0

Chol 0 0

Cholesterol 274 mg 0 mg

Carbs 12 g 13 g

Carbs 12.93 g 14.4 g

Sodium 0 0

Sodium 331 mg 376 mg

Protein 1g 1 g

Protein 13.1 g 13.2 g

Sugar 8 g 10 g

Sugar 3.6 g 5.6 g

Normal Crepes recipes

* Over 323 cal and 13 g of fat

and over 550 mg Cholesterol

Chicken Pesto'

2 Chicken breasts (skinless)

3 TB green onion chopped

1/4 cup sliced mushrooms

1 to 2 TB red cooking wine (optional but good.)

1/2 cup water

1 5-oz envelope of pesto sauce blend (powdered) (Private Selection @ Kroger

or other brand watch the fat)

4 oz dry Veggie Egg noodles

or other Wheat, Spinach)

1/4 cup Promise diet margarine

1/2 cup of fresh diced Tomato

Fresh or powered Garlic

Pam Spray Olive Oil Flavor

Directions:

Bring 4 cups of water to boil (for noodles). Then cut up Chicken breasts into 1/2 inch cubes.
Stir fry in a small amount of water in a non-stick pan until chicken is almost done. Add
mushrooms and saute until tender.

(Adding small amounts of water as necessary.) Let simmer.

Add noodles to boiling water. Stir vigorously until water boils again.
Cook 7-10 minutes or until tender. While noodles are cooking, check the simmering

Chicken and Mushrooms. If tender, add green onions, 1/2 cup of water,
1/4 cup of diet margarine, 2 TB red cooking wine, Pesto sauce mix

and garlic to taste. Whisk together until well blended. Stirring frequently, bring sauce to a boil.
Over medium-high heat. Reduce heat and simmer for 5 minutes, stirring occasionally.
One minute before sauce is finished add the fresh tomatoes.

Drain noodles in a colander. Do not rinse. Spray noodles

with the Olive flavored Pam spray. Stir and spray again.

Add to the Pesto sauce. Stir.

Stir. Sprinkle with fat free Parmesan cheese. Serve with a green salad. ( For a thicker sauce

add 1 TB cornstarch to sauce before simmering.)

Serves 2

Nutritional Information

(Per Serving)

Cal 382.5

Fat 5 g

Sat Fat 1 g

Cholesterol 100 mg

Sodium 225 mg

Carbs 40.5 g

Fiber 2 g

Sugar 1.5 g

Protein 10.5 g

***Recipe made with olive oil. Over 750 calories,

over 290 fat calories and 22 g of fat, Sat fat 5 g.

Chicken Enchilada Casserole

Crock-pot

3 4-oz Chicken Breasts (Boneless skinless)

1 1/2 cups fat free grated Cheddar cheese

1 10 3/4 oz can Campbell's Healthy Request low fat Cream of Chicken soup

1 10 oz can Enchilada sauce (Mild or Hot)

1/2 of a 7-oz bag (or 72) Guiltless Gourmet Tortilla chips (Kroger)

1/2 of a diced onion

Boil the chicken breasts until done. Drain and cool till warm. Pull chicken

breasts apart by hand into 1 to 1/2 inche strips and set aside.

In a 2-Quart pan add the can of chicken soup, 1/2 can of water and

mix till blended. Add the enchilada sauce. Stir with a wire whisk till smooth. Add the shredded chicken pieces and bring to a simmer.

Lightly crush the tortilla chips. Layer in crock-pot

1/3 sauce, 1/2 of the chips, 1/3 of sauce,

1/2 of cheese, 1/2 of the chips, sauce, and end with cheese.

Cook on Low for 45 min.

4 servings.

Nutritional Information

Per serving:

Cal 351.5

Fat 6.7 g

Sat Fat 2.7 g

Cholesterol 62.2 mg

Sodium 991 mg

Carbohydrates 43.8 g

Protein 22.5 g

Sugar 2.2 g

Fiber 2.1 g

****Hint.

If I eat this for a dinner I have a salad for lunch.

**** Regular Recipe

Cal 1152. fat 60 g

Sat Fat 23.5 g Carb 160 g

Sodium 1747 mg.

Quick Pizza

1 Fat Free Whole Wheat Pita Bread

2 TB Italian Tomato Paste

1 oz Fat Free Mozzarella Cheese

(Approximately 1/4 cup grated)

1 slice Canadian Bacon (95 % Fat Free) Chopped

2 slices of Pineapple in its own juice (Cut into 1/4 inch pieces)

Directions:

Spread tomato paste on the pita bread, sprinkle with

1/4 cheese, distribute Canadian bacon and pineapple

evenly. Top with balance of cheese.

Bake at 350' for 5 to 7 minutes. Enjoy.

Try other combinations of your choice.

For Barbecue Chicken Pizza. I substitute barbecue sauce

for the tomato paste and top

with sauteed chicken, onion, and mushrooms pieces.

Makes 1 Serving

Nutritional Information

(Per Serving)

Cal 300

Fat 2 g

Sat Fat 0.75 g

Cholesterol 20 mg

Sodium 830 mg

Carbs 52 g

Fiber 5 g

Sugar (fruit) 14 g

Protein 24 g

Compare:

1 personal pan pepperoni pizza from Pizza Hut.

675 calories

29 g of fat.

For frozen pizza see

Nutritional information on back of box.

Beef Stroganoff

1/2 pound Laura's Lean 96% Ground Beef. (BI-LO)

1 Cup Mushrooms, sliced

1/2 large Onion or 1 small Onion, diced

Sauce:

3 TB Worcestershire sauce

2 cups of Water

2 Packages of Low Sodium Beef Bouillon (5% sodium) Herb-ox

2 TB Red Cooking Wine.

1 tsp Zesty Blend Salt free seasoning. ( or to taste this can be spicy)

1 TB cornstarch

1/4 cup fat free Sour Cream

2 servings of Rice

(Minute or long grain)

Directions:

If using long grain rice, cook according to directions and start rice.

(If using Minute rice start with browning the ground beef.)

While rice is simmering. Brown lean ground beef in

a non-stick frying pan. Add diced onion, mushrooms and

1/4 cup water to simmer.

In a separate bowl, mix water, bouillon, cooking wine, Worcestershire sauce, and

seasoning. Mix well, Add to meat mixture. Simmer till onions are clear.

Stirring occasionally.

If using minute rice. Cook rice according to directions and start now.

Approximately 2 minutes before rice is ready

mix 2 TB water and the cornstarch together in

a separate bowl until smooth, add the cornstarch mixture to the simmering

broth. Bring to a boil stirring constantly until desired thickness. Turn off heat.

Stir in the sour cream until smooth. Serve over rice.

Makes 2 servings

Nutritional Information

(Per serving)

Cal                             445
Fat                                 4.5 g
Sat                                 2. g
Cholesterol                   60 mg
Carbs                            51 g
Sodium                         590 mg
Protein                           25.4g
Sugar                               4 g

** Laura's Lean Beef is the only beef with under 4.5g
of fat and only 60 mg fo cholesterol that we have found.

** Regular recipe over 797 cal 26.6 ga fat,
Sodium 2045 g

Chocolate Fruit Dip

1 frozen Banana (7 inch)

1 1/2 TB unsweetened Cocoa

1 TB non-fat Dry Milk

2 TB Splenda (not packets)

1 to 2 TB water

13 fresh Strawberries

or 1/2 Apple sliced and 7 Strawberries.

Blender

Directions:

Cut skin off the frozen banana. Cut banana into

1/2 inch chunks. Mix Cocoa, Splenda and water in a bowl until smooth.
Add both to blender. Blend on Pulse off and on a few times. Add Dry Milk.
Pulse till well blended. Scrape into a bowl with a rubber spatula (beater cheater)

Serve immediately.

Nutritional Information

(Total Dip)

Chocolate Fruit Dip:

Cal 141

Fat 1.5 g

Sat Fat 0.1 g

Cholesterol 1 mg

Sodium 25 mg

Carbs 30.4 g

Fiber 4.7 g

Protein 3.6 g

Sugar 19.2 g (from Fruit)

This Dip can serve two to four people. Use a variety of fruit.
Try Strawberries, Apples, Bananas, Pineapple, or your favorite fruit.

** Hint

When your bananas start to get too ripe put them in the freezer with the skins on. Frozen bananas get a dark brown skin but when pealed they are still white and can be used in your favorite recipe, milkshake, or baking. I run them under cold water and peal.

Food for Thought .....

Matthew 4:4 It is written, Man shall not live by bread alone, but by every word that proceedith out of the mouth of God.

Matthew 16:26 For what is a man profited, if he shall gain the whole world, and lose his own soul?

What good is living a healthy and longer life, if we

neglect our choice for eternal life?

God loves you. John 3:16.

Sin separates us from God. Romans 3:23, Rom 6:23.

Jesus Christ died in your place. Romans 5:8

Jesus wants us to turn from our sin. (Repent) Acts 3:19

Jesus showed us we could have eternal life by raising

from the dead. 1 Corinthians 15: 3-4

Jesus is the only way. Acts 4:12, John 14:6

You cannot earn your own way it's a gift. Ephesians 2:8-9

Confess these things to God. Rom 10: 9-10

Jesus wants you to live forever with him. John 10:10. John 14:3.

Becoming a Christian is the most important decision

Anyone can ever make. If you would like to accept

Jesus as your personal Lord and Savior. Just ask. If

you don't know what to say you may use the prayer below

But you must mean it with your heart.

Dear God: I know I have sinned and that my sin separates mefrom you. I am sorry for my sin. Please forgive me. I believe Jesus died on the cross for my sin and rose from the dead.

Jesus come into my life and be my Savior and Lord.
In Jesus name,

Amen

If you prayed this prayer. Send me a note with your name and address. I would like to send you a new believer's pack to help you with your new life.

Terri

Hosted by www.Geocities.ws