Chicken and veggie Breakfast Muffins

Submitted by: CERISERENEE

55 Minutes to Prepare and Cook

 Servings Per Recipe: 9

 Amount Per Serving
 Calories: 105.8
 Total Fat: 3.1 g
 Cholesterol: 15.6 mg
 Sodium: 85.7 mg
 Total Carbs: 2.4 g
 Dietary Fiber: 0.9 g
 Protein: 11.1 g

Ingredients
1.25 cups egg beaters (5 eggs)
1 boneless skinless chicken breast (cooked and shredded)
1/2 medium onion diced
1/2 cup mushrooms diced
2 ounces frozen broccoli (Thawed and diced)
1 cup frozen cauliflower (thawed and diced)
2 Tbsp non-fat milk
1 Tbsp extra virgin olive oil (to sautee veggies)
3 ounces of swiss cheese cut into small strips
salt and pepper to taste

Preheat oven to 350.

Boil chicken and once cooled, shred. In a large skillet, add olive oil and sautee onion,
mushrooms, thawed broccoli and cauliflower, and shredded chicken. Sautee until
tender.
In a large mixing bowl stir together eggs, milk, and sauteed mixture and spoon
evenly into muffin pan sprayed with non-stick cooking spray or lined with muffin
papers.
place a few strips of cheese on the top of each muffin.
Bake for 20-25 minutes or until firm throughout.
Makes 12 muffins

Italian Meatloaf Muffins

Submitted by: CHASITYMUNN

25 Minutes to Prepare and Cook

Poultry | Italian | Italian Poultry | Low Carb | Low Carb Poultry | Dinner | Poultry Dinner |

Ingredients
1.25 lb. Ground Turkey
1 egg, beaten
1 can diced tomatoes, drained
1/4 cup Italian bread crumbs
1/2 cup Parmesan cheese, divided
1 bell pepper, minced
2 cloves garlic, minced
1 tbsp. crushed red pepper
Italian seasoning to taste - may use 1/2 package of Good Seasons Italian dressing mix

Directions
Preheat oven to 400.
Mix all ingredients (except 1/4 cup of Parmesan) in large bowl. Scoop mixture into muffin tin. Makes 14
medium sized muffins. Top each with a sprinkling of the remaining parmesan.

Bake for 25 minutes or until a light crust has formed on top of the muffin.

1 serving = 2 muffins
Nutritional Info
 Servings Per Recipe: 7
 Amount Per Serving
 Calories: 187.6
 Total Fat: 9.0 g
 Cholesterol: 93.5 mg
 Sodium: 302.9 mg
 Total Carbs: 6.3 g
 Dietary Fiber: 0.8 g
 Protein: 21.5 g

deep dish pizza

Nutritional Info
 Servings Per Recipe: 8
 Amount Per Serving
 Calories: 557.2
 Total Fat: 43.0 g
 Cholesterol: 186.0 mg
 Sodium: 1,235.0 mg
 Total Carbs: 8.2 g
 Dietary Fiber: 1.6 g
 Protein: 36.5 g

4 oz cream cheese (1/3 less fat)

2 eggs
1/4 c parmesan cheese 1 ounce
1/4 teaspoon oregano or italian seasoning
1/4 teaspoon garlic powder
8 oz monzarella cheese shredded
 1/4 c pizza sauce
4 oz mozzarella cheese, shredded

( toppings
pepperoni ( 1 pkg)
ground round hamburger
(1.93 lb used in this receipe)
green peppers
mushrooms
black olives

 Directions
 in a medium bowl, wisk cream cheese until smooth and creamy. whisk in eggs until mixture is
well-blended and smooth. Add the parmesan and seasonings, then stir in the 8 oz of mozzarella
cheese until completely moistened. Spread cheese mixture evenly in a well greased 9 x 13 glass
baking dish. Bake at 375 for 20-25 minutes or until evenly browned, but not to dark. Let cool
completely on a wire rack. When nearly cooled take a metal spatula and carefully pry i[ tje edges
to loosen from pan. Ease the spatula under the whole crust to loosen. Keep crust in the pan. This
makes it easier to remove the finished pizza later. Refrigerate, uncovered, until shortly before
serving time.

Spread chilled crust with the pizza sauce, then cheese and toppings of your choice. Lightly
sprinkle with the seasonings of your choice. Bake at 375 for about 15-20 min or until toppings are
bubbly. Let stand a few minutes before cutting.

makes 8 servings
can be frozen

Low-Carb Pizza Crust

3 Cups Shredded Mozzarella
1 Cup Shredded Colby & Monterey Jack Cheese
4 eggs
1 tsp Garlic Powder
1 tsp Basil

This is the basic recipe for the crust - 16" size.

I use a 13 x 9 pan for mine.

You can use your own mix of cheese - even reduce it by one cup/one egg to make less...I like my
crust a bit thicker so I use 4 cups of cheese, 4 eggs, for thinner crust use 3 cups of cheese and 3
eggs. You can also vary the seasonings you use, if you have a favorite blend use it.

Directions
Bake at 450 degrees until browned to desired crispness/doneness

it does not stick to the pan - trust me!

Nutritional Info
 Servings Per Recipe: 8
 Amount Per Serving
 Calories: 206.4
  Total Fat: 14.4 g
 Cholesterol: 146.9 mg
 Sodium: 346.7 mg
 Total Carbs: 1.7 g
 Dietary Fiber: 0.1 g
 Protein: 16.3 g

Chicken and Broccoli Casserole

1lb chicken breast boneless, skinless
1 package frozen broccoli, broken apart
1 can reduced fat cream of mushroom soup
3 T. fat free mayo
1 cup reduced fat shredded cheddar cheese

Low-Carb Crustless Quiche

Directions
Boil chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or
round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese.
Bake at 350 for 20 minutes or until cheese is melted. Serves 4.

Nutritional Info
 Servings Per Recipe: 4
 Amount Per Serving
 Calories: 272.5
 Total Fat: 6.4 g
 Cholesterol: 77.9 mg
 Sodium: 808.6 mg
 Total Carbs: 15.8 g
 Dietary Fiber: 3.4 g
 Protein: 36.2 g

1 cup (not packed), non fat cottage cheese

2 cups egg substitute, liquid (Egg Beaters, or whites)
1/2 cup broccoli, cooked, chopped
1/2 cup ham, extra lean, (5% fat), diced
1/2 cup Cheddar or Colby Cheese, Low Fat, shredded
Salt & Pepper, to taste
Cooking Spray

Egg Muffins
15 Large Eggs
1 Green Bell Pepper
1 Cup Shredded Cheddar Cheese (low fat if possible)
 1/4 Cup Feta Cheese (Optional)
Garlic Seasoning to taste

Directions
Preheat oven to 375 F.

If using a silicone pan, spray with non-stick spray. If using a regular muffin pan, use 2 liners.

Beat eggs in a bowl. Add diced veggies and cheese. Add garlic seasoning to taste. Pour into muffin tins
filling 2/3 full. The muffins will rise.

Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and
reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to
reheat.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and
reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to
reheat.

Number of Servings: 12

Nutritional Info
 Servings Per Recipe: 12
 Amount Per Serving
 Calories: 142.7
 Total Fat: 10.1 g
 Cholesterol: 278.7 mg
 Sodium: 172.6 mg
 Total Carbs: 1.8 g
 Dietary Fiber: 0.1 g
 Protein: 10.7 g

Sausage Egg Casserole (Low Carb)

Submitted by: KAF61214

Ingredients
1 pound Tennessee Pride Sausage Extra Mild, browned
12 large eggs
2 c shredded Cheddar cheese
1/2 t salt
1/4 t pepper

Directions
Preheat oven to 375*F.
Mix all ingredients together. Spray a 12 cup muffin pan and pour egg mixture into each muffin cup evenly.
Bake for 30 minutes. Cool for 5 minutes and serve.
Makes 12 servings

Number of Servings: 12

Nutritional Info
 Servings Per Recipe: 12
 Amount Per Serving
 Calories: 233.8
 Total Fat: 18.3 g
 Cholesterol: 253.1 mg
 Sodium: 363.3 mg
 Total Carbs: 0.9 g
 Dietary Fiber: 0.0 g
 Protein: 14.7 g

Low Carb Cheeseburger Casserole

ground beef, lean, 1 lb.
shredded cheddar cheese, 1 c.
6 slices bacon, crumbled
1 small tomato, seeded and chopped
1/2 small onion, chopped
2 large dill pickles, chopped
4 slices Kraft singles, american cheese

Nutritional Info
 Servings Per Recipe: 4
 Amount Per Serving
 Calories: 556.0
 Total Fat: 42.3 g
 Cholesterol: 137.8 mg
 Sodium: 1,527.4 mg
 Total Carbs: 7.3 g
 Dietary Fiber: 2.2 g
 Protein: 34.6 g

Brown beef in pot on stove and drain rendered fat. Stir in 1/2 of cheddar cheese,
bacon, onion, pickles, and tomato. Layer into a casserole dish and top with
additional shredded cheese. Cover with 4 slices Kraft singles. Bake for 15 minutes
until cheese is melted and browned.
Serve with shredded lettuce.

Italian Meatloaf Muffins

 1.25 lb. Ground Turkey
1 egg, beaten
1 can diced tomatoes, drained
1/4 cup Italian bread crumbs
1/2 cup Parmesan cheese, divided
1 bell pepper, minced
2 cloves garlic, minced
1 tbsp. crushed red pepper
Italian seasoning to taste - may use 1/2 package of Good Seasons Italian dressing mix
 Servings Per Recipe: 7
 Amount Per Serving
 Calories: 187.6
 Total Fat: 9.0 g
 Cholesterol: 93.5 mg
 Sodium: 302.9 mg
 Total Carbs: 6.3 g
 Dietary Fiber: 0.8 g
 Protein: 21.5 g

Preheat oven to 400.

Mix all ingredients (except 1/4 cup of Parmesan) in large bowl. Scoop mixture into
muffin tin. Makes 14 medium sized muffins. Top each with a sprinkling of the
remaining parmesan.

Bake for 25 minutes or until a light crust has formed on top of the muffin. 1 serving
= 2 muffins

Easy Baked Stuffed Jalapeno Peppers

12 medium fresh jalapeño peppers
4 oz. cream cheese, softened
1 1/2 cup (6 oz.) finely shredded Cheddar**
2-3 slices bacon, cooked & crumbled
Jalapeño pepper sauce (I use Trader Joe's)

**Delicious with smoked Gouda also.

If you want the baked peppers hot, mix in some pepper seeds with the cheeses.

Directions
Cut peppers in half lengthwise; remove seeds (reserve) & membranes. Cook peppers in boiling water 5 to
10 minutes ( for spicy, 5 minutes, for mild, 10 minutes). Drain well. Combine cheeses with bacon (and
reserved seeds for hot peppers); heap into pepper halves and sprinkle with a couple drops of jalapeño
pepper sauce. Place on baking sheet and bake in 400F oven for 5 minutes until cheese melts.

Nutritional Info
 Servings Per Recipe: 4
  Amount Per Serving
 Calories: 148.6
 Total Fat: 12.0 g
 Cholesterol: 36.3 mg
 Sodium: 236.4 mg
 Total Carbs: 1.8 g
 Dietary Fiber: 0.6 g
 Protein: 8.5 g

Marianne's Pecan Chicken

1/4 cup fat free milk
1/2 cup plain bread crumbs
1/4 cup finely chopped pecans
2 Tbsp. Grated Parmesan cheese
1 Tsp. Oregano
1 Tsp. Basil
1/2 Tsp. Garlic Powder
4 Boneless Skinless chicken breast halves (4oz. Each)

Directions
Place milk in a shallow bowl. In another shallow bowl, combine the bread crumbs, pecans, cheese and
seasonings.

Dip chicken in milk, then roll in crumb mixture.

Transfer to a baking sheet coated with pam. Bake, uncovered, at 350 degrees for 20-25 minutes or until a
meat thermometer reads 170 degrees.

Nutritional Info
 Servings Per Recipe: 4
 Amount Per Serving
 Calories: 246.1
 Total Fat: 10.0 g
 Cholesterol: 68.3 mg
 Sodium: 387.0 mg
 Total Carbs: 13.0 g
 Dietary Fiber: 2.1 g
 Protein: 27.9 g

Carbless Quesadilla
Use the turkey as your shell and put the cheese inside along with the cream cheese.
2 slices of Turkey Breast Meat (deli sliced)
1 oz of shredded Pepperjack cheese
1 small tsp of Cream Cheese

Tater Tot Casserole, Chicken

1lb Ground Chicken
1lb Monterrey/ Colby Jack cheese, shredded
1-10.5 oz can Cream of Chicken Reduced Sodium and Fat
1/2 bag of Tater tots or to fill 9 x 13 baking dish

Directions
Pre-heat oven to 450 degrees. Cook Chicken in skillet and drain. Simmer Cream of * with Chicken for 15
min. Place Chicken mixture in bottom of 9 x 13 baking dish, spreading evenly. Arrange single layer of tater
tots on top of Chicken mixture and bake for 30 min @ 450 degrees or until tater tots are done. Add cheese,
at end of baking time, to top of tater tots and continue to bake until cheese is melted.

 Servings Per Recipe: 4

 Amount Per Serving
 Calories: 587.5
 Total Fat: 34.1 g
 Cholesterol: 188.8 mg
 Sodium: 1,870.0 mg
 Total Carbs: 17.5 g
 Dietary Fiber: 1.7 g
 Protein: 58.3 g

Low Carb Cheddar Bread

Ingredients
1 large egg
2 tbsp flax seed meal
1/2 teas. baking powder
1 packet Splenda
1/4 cup Cheddar Cheese, shredded
1 teas. butter, melted

Directions
Melt butter in 15 oz oval ramekin or flat bowl. Add & mix egg, flax meal, baking powder & splenda. Add
cheddar cheese and mix. Put in microwave 1 minute, flip bread over and microwave another 10 seconds if
no done in middle. Makes one slice of bread. Cut in half, top half with desired sandwich filling.
Suggestions: mayo or cream cheese, turkey, lettuce, tomato, etc. Then top with other half of bread. Serves
one.
Nutritional Info
 Servings Per Recipe: 1
 Amount Per Serving
 Calories: 282.2
 Total Fat: 22.7 g
 Cholesterol: 252.6 mg
 Sodium: 869.0 mg
 Total Carbs: 5.6 g
 Dietary Fiber: 4.0 g
 Protein: 16.3 g

Mexican Lasagna
Submitted by: PAULA.ANTES

40 Minutes to Prepare and Cook

Poultry | Mexican | Mexican Poultry | Low Carb | Low Carb Poultry | Dinner | Poultry Dinner |

Ingredients
1 lb lean ground beef
1 pkg taco seasoning mix
1 28 oz can crushed tomatoes OR 1 sm can enchilada sauce and 1 14 oz can crushed tomatoes
10 6" corn tortillas
1 c salsa
1/2 c shredded cheese (cheddar or colby)
1 can black beans

Preheat oven to 350 degrees F.

Brown the ground beef and drain the fat, add taco seasoning, tomatoes and black
beans. You may have to adjust the amount of tomatoes depending on how saucy you
want it. Spoon 1/2 the beef mixture into a 9 x 13 pan sprayed with non stick spray.
Place a layer of tortillas over the beef mixture. Repeat layering process once. Top the
top layer of tortillas with either salsa or enchilada sauce, depending on preference,
then top with cheese. Bake at 350 for appx 20 mins or until hot and bubbly

Nutritional Info
 Servings Per Recipe: 8
 Amount Per Serving
 Calories: 297.1
 Total Fat: 8.3 g
 Cholesterol: 50.0 mg
 Sodium: 693.1 mg
 Total Carbs: 33.2 g
 Dietary Fiber: 7.8 g
 Protein: 22.1 g
Ricotta Cheese Bake with Roasted Sirloin
2 Eggs, Large , beaten
15 oz container of Ricotta Cheese, part skim milk
1/2 cup of Parmesan Cheese, shredded (not from a green can)
1 cup Kraft Mozzarella Finely shredded Part Skim cheese, divided
6 ounces, Beef, top sirloin, Roasted and shredded
1 cup of Ragu Spaghetti Sauce (tomato sauce)

In medium mixing bowl, crack and beat two eggs. Add one container of part-skim
Ricotta cheese, the parmesan cheese, half of the mozzarella cheese, Italian
seasoning, and salt and pepper to taste. Mix well.

Pour in to a small casserole. Layer the shredded roast beef on top, then the spaghetti
sauce, topping with the remaining mozzarella cheese.

Bake in a preheated 450 degree oven for 20 - 25 minutes until bubbly.

Makes 8 - 3/4 cup servings.

Low Carb Crispy Parmesan Chicken

Strips
.5 C Mayonnaise
.5 C Spicy Brown Mustard
.75 C Heavy Cream
1 Tbsp Garlic Powder
1 Tbsp Salt
1 Tbsp Ground Black Pepper

Crust:
2 cups Parmesan cheese (Kraft Shredded)
1 tsp garlic powder
1 tbsp dried basil
1 tbsp dried oregano

1 bag (2.5#) Tyson Chicken Breast Tenderloins

Directions
Preheat oven to 350
Spray baking sheet with cooking spray

-Combine ingredients for cream mixture and whisk.

-In a separate dish, combine parmesan crust mixture
-Dip chicken strips in cream mixture, and then in the parmesan, and lay on cookie sheet.
-Bake for about 20-30 minutes or until cheese is golden brown. And Chicken is cooked through.

Try serving with your favorite blue cheese dressing for an extra treat

Number of Servings: 10

Nutritional Info
 Servings Per Recipe: 10
 Amount Per Serving
 Calories: 336.6
 Total Fat: 22.0 g
 Cholesterol: 117.5 mg
 Sodium: 1,331.0 mg
 Total Carbs: 3.8 g
 Dietary Fiber: 0.9 g
 Protein: 30.5 g

Beef, Cheese and Bean Enchiladas

Ingredients
The nutritional value above is for 1 serving. This will make 4 servings:

4 Mission Carb Balance Tortilla: Taco Size

1 cup of lowfat cottage cheese
3/4 cup lowfat sour cream
1/2 pound extra lean ground beef
1/2 cup lowfat shredded cheddar cheese
1/2 cup vegetarian refried beans
1 tbsp extra virgin olive oil
1/2 cup chopped onion

Directions
Makes 4 servings.

1. Preheat oven 350.

2. Brown ground beef in a sauce pan with olive oil.
3. Add onion and saute.
4. To make the cheese mixture: mix cottage cheese and sour cream in a bowl.
5. To assemble enchiladas: Take some of the meat mixture, cheese mixture, and shredded cheese and roll.
(Use equal amounts for all 4 servings)
6. Use the refried beans and spread on top of the enchiladas.
7. Place the enchiladas in a baking pan with the folded edge facing up (with the refried beans on top)
8. Bake at 350 for 25-30 minutes.
9. Enjoy your tasty meal!

Nutritional Info
  Servings Per Recipe: 1
 Amount Per Serving
 Calories: 414.3
 Total Fat: 18.5 g
 Cholesterol: 80.3 mg
 Sodium: 882.4 mg
 Total Carbs: 26.5 g
 Dietary Fiber: 11.8 g
 Protein: 33.4 g

Pumpkin Granola Bars

Ingredients
3/4 cup canned pumpkin
1 egg
1/4 cup margarine
2 tbs molasses
1/4 cup honey
2 cup rolled oats
1/2 cup sunflower seeds
1/2 cup walnuts
1 tsp ground cinnamon

Directions
mix pumpkin, butter, egg, honey and molasses together. Add oats, sunflower seeds, nuts and cinnamon;
mix together well. Spread into lightly greased cookie sheet (about 15 1/2 X 10 1/2). Bake at 350F for 40
minutes or until golden brown. While warm, cut into 1X3 inch bars.

Makes about 30 servings

Nutritional Info
 Servings Per Recipe: 30
 Amount Per Serving
 Calories: 93.0
 Total Fat: 5.8 g
 Cholesterol: 7.4 mg
 Sodium: 106.7 mg
 Total Carbs: 8.4 g
 Dietary Fiber: 1.2 g
 Protein: 1.9 g

low carb, low calorie mozzarella sticks

Ingredients
 ½ cup Fiber One Original (or similar, I used generic brand cereal)
5 string cheese packets of your choosing
1/4th cup water
2 tablespoons dried oregano
2 tablespoons basil
2 tablespoons rosemary
2 tablespoons thyme
2 tablespoons Parmesan cheese
other seasonings to taste

Directions
Preheat oven to 400 F.

Remove string cheese from packets and cut in half so that you end up with ten sticks.

Put the cereal in a food processor until the cereal looks like breadcrumbs. I put mine on the coffee setting,
worked like a charm!

Mix the cereal, herbs and parmesean cheese in a small ziplock bag.

Dip sticks into watter, then place in ziplock bag and shake until well coated. Dip a couple of times if you
have to.

Remove from ziplock bag and transfer to a non stick baking sheet or aluminum foil.

Bake for 10 to 12 minutes, or until you see that the cheese has melted.

Serve with marinara sauce (optional), and enjoy!

Nutritional Info
 Servings Per Recipe: 10
 Amount Per Serving
 Calories: 54.9
 Total Fat: 0.4 g
 Cholesterol: 0.0 mg
 Sodium: 11.3 mg
 Total Carbs: 4.9 g
 Dietary Fiber: 2.6 g
 Protein: 0.5 g

Low Carb - Bacon Cheeseburger Pie

Ingredients
0. 1 lb. very lean hamburger
0. 1 small chopped onion
0. 4 slices crisp-cooked bacon, chopped in bits
0. 3 eggs
0. 1/2 cup mayonnaise
 0. 1/2 cup half-n-half
0. 8 oz. shredded chedder or swiss cheese
0. garlic powder to taste (optional)
0. white pepper

Directions
Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces, breaking up any larger
clumps with a fork or pastry mixer until you have a fine mix. Drain well of any excess grease and press into
the bottom of a deep-dish pie pan. Set aside.

Preheat oven to 350°F.

Combine remaining ingredients in mixer bowl and whip well. Pour mixture over beef "crust" and bake 40-
45 minutes until top is browned and "set." Cool 15-20 minutes before slicing. This can be packaged in
Ziplocs or plastic containers for meals quickly microwaved over the next 3-5 days. (Does not freeze well,
though.)

Nutritional Info
 Servings Per Recipe: 6
 Amount Per Serving
 Calories: 415.6
 Total Fat: 35.3 g
 Cholesterol: 184.5 mg
 Sodium: 265.4 mg
 Total Carbs: 3.1 g
 Dietary Fiber: 0.5 g
 Protein: 19.9 g