Monday, December 14, 2015

Recipe: Pumpkin Pie Cheesecake

3 packages of fat free cream cheese (8oz each)
1 cup splenda
1 tsp. vanilla extract
1 cup canned pumpkin
4 egg whites
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground allspice

Preheat oven to 375 degrees F.

Combine cream cheese, sugar and vanilla in a large bowl. Mix with mixer until smooth. Add pumpkin, egg whites and spices. Beat until smooth and creamy. Pour into a 9” springform pan and bake for 60 to 70 minutes or until brown.

Remove from oven and cool in refrigerator. When completely chilled, remove springform, slice and serve with fat-free cool whip.

Yield: 8 Servings 

Nutrition Info. (per serving)

Calories – 111
Total Fat – 0.2 gm
Total Carbs – 12 gm
Protein – 15 gm

Wednesday, December 2, 2015

Recipe: Holiday Egg Nog (Fat-Free and Sugar-Free)

4 cups skim milk
1 cup fat-free eggbeaters 
3 Tbsp sugar-free vanilla pudding mix
6 packets Splenda sweetener
2 tsp vanilla extract
½ tsp ground nutmeg

Place all ingredients in the blender for 30 to 60 seconds or until smooth

Chill for several hours in refrigerator

Shake or stir egg nog before serving

Yield: 5 servings of 8 oz. (1 cup)

Nutrition: Per 8-oz serving
Calories 97
Fat  0 gm
Protein  11 gm
Carbs  11 gm
Sugar  0 gm

Sunday, November 15, 2015

Recipe: Chocolate Cheesecake Protein Pudding (Low Sugar)

1 cup skim milk
1 cup cold water
3 scoops chocolate flavor whey protein powder
1 package Jell-O sugar-free instant cheesecake-flavor pudding

Mix ingredients together in blender until well-mixed, and fill four small cups. Chill or freeze as desired.

Yield:  4 Servings

Nutrition:  Per serving
Calories 143Fat 1.5gm
Carbs 12.8gm
Sugar 5gm
Protein 19gm

Monday, October 19, 2015

Recipe: High Protein Cottage Cheese Pancakes

1/3 cup all-purpose flour
1/2 tsp baking soda
1 cup low-fat cottage cheese
1/2 Tbs oil
3 eggs, lightly beaten

Combine flour and baking soda in a small bowl

Combine the remaining ingredients – oil, eggs and cottage cheese – in a large bowl

Pour flour mixture into cottage cheese mixture, stir until just incorporated

Heat a large skillet over medium heat, coat with cooking spray

Pour 1/3 cup of batter into skillet and cook until bubbles appear on the surface.

Flip and cook the other side until brown

Serve with low-calorie syrup

Yield: 4 pancakes

1 serving = one pancake, no syrup
Calories 152
Carbohydrate 10 gm
Sugar 2 gm
Fat 7 gm

Protein 13 gm 

Tuesday, September 15, 2015

Recipe: Cottage Cheese Fluff

2 Cottage cheese, Fat-free, 24 oz containers
1 Whipped topping, Sugar-free, 8 oz container
2 Gelatin, sugar-free flavor of choice, 0.3 oz package 

Mix all ingredients in a large bowl and add your favorite fruit (optional).

Yield:  8 servings

Nutrition: Per 1-cup serving
Calories 220
Fat 3 gm
Carbs 24 gm
Sugar 4 gm
Protein 22 gm 

Tuesday, August 25, 2015

Recipe: Herb-crusted Chicken with “Velveeta Shells & Cheese Dinner”

*Note: This recipe for patients 3 months or more after bariatric surgery*

1-1/2 tsp Italian Seasoning
½ tsp garlic Powder
4 small chicken breasts ( 1-lbs )
1 Tbsp. oil
1 pkg ( 12-oz) Velveeta Cheese Dinner

Combine Italian Seasoning & garlic powder ; sprinkle evenly over both sides of chicken breasts.

Heat oil in a large skillet ; add chicken ; cook  10 or 12 minutes  or until cooked through and evenly browned on both sides – turning occasionally.

Meanwhile , prepare the Velveeta Shells & Cheese Dinner – serve with chicken.

Nutritional Analysis per Serving
Serving Size: 8 servings
Calories: 220
Total Fat:  8 gm / Saturated fat : 2.25 gm
Total Carb.: 18.5 gm / dietary fiber : 0.5 gm & sugar : 2 gm

Total Protein: 17.5 gm 

Thursday, August 20, 2015

Recipe: Egg Muffin

6 large eggs
12 slices pre-cooked turkey bacon (sliced into thirds )
¾ cup shredded low fat Swiss or Monterey jack cheese
½ cup 1 % milk
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon Italian seasoning

Spray muffin pan with non-stick cooking spray. Preheat oven to 350 F.

Place 3 bacon pieces in the bottom of each muffin cup.

In a separate bowl , mix together all ingredients until well blended , except for ¼ cup of shredded cheese. Fill each muffin cup with ¼ cup of the egg  mixture. Sprinkle extra ¼ cup of cheese on top across  muffins.

Bake for 20-25 minutes or until eggs  are set. Servings: 12.

Nutritional Analysis per serving ( 1 muffin ) :
Total Calories: 98
Total Fat: 7 gm
Saturated Fat: 2 gm
Total Carbs: 1 gm
Fiber: 0 gm
Sugar: 1 gm
Protein: 8 gm

Tuesday, August 18, 2015

Recipe: Turkey Turnover

1 Envelope dry onion soup
1 Pound ground turkey ( Breast-meat)
1 Cup shredded 2 % low fat chesse
3Tubes reduced fat refrigerated-Crescent Rolls ( 8 in each tube)

Pre-heat oven to 350 degrees.
Mix soup with meat in skillet and brown well. Blend in cheese
Unroll dough , separate rolls , and cut each triangle in half. Place spoonful of meat mixture in the center of each triangle.  Fold over , seal edges , and place on cookie sheet.
Bake for 15 minutes. Servings: 24. 

Nutritional Analysis (2 turnovers)

Calories - 155
Fat - 7 gmProtein - 9 gmCarb. - 13 gm/ Sugar - 3 gm

Wednesday, June 10, 2015

Recipe: Cheesecake Pudding

Satisfy your sweet tooth with this simple, sweet, and protein-packed snack!

1 cup plain fat-free Greek yogurt
1 package sugar-free cheesecake pudding mix

Combine ingredients in a blender and puree until smooth.

Nutritional Values
Serving size: ¼ cup
Protein: 7 grams
Calories: 30
Carbs: <.5 gm

Acceptable for diabetics and bariatric patients.