Weight Loss Surgery Cookbook

ProMedica Weight Loss Surgery
A new life.
A new you.
RECIPES FOR
Good Health
1.1470.121515.IU © 2015 ProMedica

Table of Contents
Appetizers 3–9
Soups & Salads 11 – 19
Beef & Pork 21 – 30
Poultry Dishes 32 - 54
Specialty Entrees 56 - 57
Fish & Shellfish 59 - 70
Breakfast 72 - 76
Dressings & Marinades 78 - 79
Desserts 81 - 89
Beverages & Protein Shakes 91 - 94

Appetizers
2
Mexican Dip
1 can fat-free refried beans
1 package low fat ranch dressing (dry)
1 container (16 ounces) fat-free sour cream
1 package (8 ounces) low fat Mexican cheese, shredded
Spread refried beans onto the bottom of a flat, square pan.

Combine ranch dressing and sour cream in a bowl; whisk
until thoroughly mixed. Spread sour cream/ranch mixture
over the refried beans and top off with shredded cheese. Serve
with baked tortilla chips.
Black Bean Dip

1 can (15 ounces) black beans
1 tablespoon chili powder
½ teaspoon ground cumin
¼ teaspoon salt
Combine all ingredients in a food processor; process until

smooth – add additional salt as needed. Serve with salsa,
celery, carrots, cucumber, baked tortilla chips, or warm flour
tortillas.
3
Tasty Tuna Dip
1 cup low fat cottage cheese
1 can (7 ounces) water packed tuna
Fresh lemon juice (to taste)
¼ teaspoon fresh dill (or 1/8 teaspoon dried dill weed),
crushed
2 green onions, sliced
Paprika (for color)
Place cottage cheese into a food processor; process until

creamy. Add tuna, lemon juice and dill; process until smooth.
Stir in green onions. Spoon the dip into a serving bowl and
refrigerate for a minimum of 1 hour. Garnish with paprika and
serve with low fat crackers.
Cheese Quesadilla
2 flour tortillas (6 inches each)
¾ cup low fat cheddar cheese, shredded
¼ cup tomato, chopped
½ cup fat-free refried beans
¼ cup fat-free sour cream
2 tablespoons salsa
Mix refried beans, sour cream and salsa in a bowl; cover and
refrigerate. Spray a skillet with cooking spray; place one flour
tortilla into skillet and top with cheese and tomatoes. Cook on
medium-high heat, until cheese melts. Top mixture with the
second flour tortilla and flip in skillet; cook until flour tortillas
turn brown. Cut into wedges and serve with bean dip.
4
Chicken and Onion Cheese Spread
1 can (10 ounces) premium chunk white chicken in water (do
not drain)
2 packages (8 ounces) fat-free cream cheese, softened
½ cup fat-free sour cream
1 envelope dry onion soup mix
¼ cup green or red pepper, chopped (optional)
Mix all ingredients with a hand mixer on low speed for

approximately 1 – 2 minutes, or until well mixed. Chill until
ready to serve. Serve as a dip with low fat crackers and
vegetables; stuff in celery sticks; spread on soft flour tortillas
and roll up with lettuce and tomatoes; or, spread on one piece
of toast and eat as an open-faced sandwich.
Hummus
¼ cup tahini (sesame paste)
1 teaspoon cumin (or more, to taste)
½ teaspoon salt
2 large cloves garlic, finely chopped
3 tablespoons lemon juice
3 tablespoons hot water
1 can (19 ounces) of garbanzo beans, drained
Fresh parsley, chopped
Combine tahini, cumin, salt and garlic in a small bowl. While

mixing, slowly pour in lemon juice, then hot water. Puree
garbanzo beans in a blender, or a food processor, or pass
through a food mill. Add tahini mixture to the pureed
ingredients; process or mix, and season to taste. Sprinkle with
chopped parsley; serve with fresh vegetables or toasted pita
bread.
5
Easy Spinach Dip
1 package (10 ounces) frozen spinach, or 1 pound fresh spinach –
chopped
1 cup low fat sour cream, or low fat small curd cottage cheese
½ cup low fat yogurt
½ cup fresh parsley, finely chopped
¼ cup scallions (including tops), finely chopped
1 teaspoon salt
Freshly ground pepper
*If using fresh spinach, wash and trim stems. Boil spinach in a
large saucepan, or steam until wilted; drain thoroughly and
chop.
*If using frozen spinach, squeeze by hand, or wrap in a paper
towel and squeeze, to remove all moisture.
In a bowl, combine spinach, sour cream or cottage cheese,

yogurt, parsley, salt and pepper (to taste) and scallions; mix
well. Cover and refrigerate for a minimum of 4 hours, or
preferably, overnight, to blend flavors. Serve with low fat
crackers.
6
Deviled Eggs
5 hard boiled eggs, chilled
1 cup Egg Beaters
3 tablespoons Miracle Whip Free
¼ teaspoon horseradish
½ teaspoon Grey Poupon mustard
½ teaspoon vinegar
½ teaspoon salt (optional)
Black pepper and paprika (optional)
Cut boiled eggs in half and discard of yolks; set cooked egg
whites aside. Spray a skillet with non-fat cooking spray and
add egg beaters; cook over medium heat until done. After they
have cooled, combine Egg Beaters with all remaining
ingredients, except paprika, in a food processor and mix until
smooth. Fill boiled egg halves with mixture and sprinkle with
paprika.
*If you prefer a sweeter taste, use less mustard and add 1 – 2
tablespoons of sweet relish.
Smoked Salmon Spread

1 can (15 ounces) red salmon, drained and flaked
1 package (8 ounces) fat-free cream cheese, softened
1 tablespoon horseradish
1 tablespoon lemon juice
1/8 teaspoon liquid smoke
1 tablespoon fresh parsley, chopped
48 whole wheat Melba rounds (crackers)
Combine salmon, cream cheese, horseradish, lemon juice and

liquid smoke into a serving bowl and stir well; cover and chill
thoroughly. Sprinkle with chopped parsley before serving.
Serve the spread on Melba rounds.
7
Slow Cooker Hot Crab Dip
1 package (8 ounces) fat-free cream cheese, softened
1 package (8 ounces) 1/3 less-fat cream cheese, softened
½ cup reduced fat parmesan cheese, grated
1 bunch green onions, thinly sliced
½ cup fat-free mayonnaise
1 tablespoon Splenda
2 teaspoons ground mustard
1 teaspoon garlic, minced
1 teaspoon hot pepper sauce
2 cans (6 ounces) crab meat, drained – cartilage removed and
flaked
¼ cup almonds, sliced
Preheat oven to 350 degrees and spray a 1 ½ quart slow

cooker with cooking spray. Mix cream cheeses, parmesan
cheese, onion, mayonnaise, Splenda, mustard, garlic and hot
pepper sauce in a medium bowl, until well blended. Place
almonds onto an ungreased shallow pan and toast in oven for
approximately 10 minutes, stirring occasionally, until lightly
golden brown. Stir crab meat and toasted almonds into cheese
mixture; spoon entire mixture into the slow cooker. Cover and
cook on low for 1 hour, or until cheese is melted. Serve with
low fat crackers.
8
Crab-Stuffed Cherry Tomatoes
1 pint cherry tomatoes
1 can (6 ounces) crab meat, drained
2 green onions, finely chopped
2 tablespoons dry bread crumbs
1 teaspoon fresh parsley, finely minced
1 teaspoon white wine vinegar
½ teaspoon fresh dill, or ¼ teaspoon dried dill weed – finely
minced
Paprika (for garnish)
Slice stem-end from tomatoes and scoop out the pulp; invert
tomatoes and place on a paper towel to drain. Combine crab
meat, green onions, bread crumbs, parsley, vinegar and dill
weed in a small bowl; mix well and spoon mixture into
tomatoes. Line a microwave safe plate with paper towels and
place tomatoes on plate; microwave tomatoes on high for 2 – 4
minutes, turning plate several times, until heated thoroughly.
Sprinkle with paprika.
9
Soups
&
Salads
10
Mexican Meatball Soup
1 tablespoon olive oil
2 medium onions, diced
3 garlic cloves, minced
2 cartons (32 ounces) beef broth (or equal amount of bouillon
or canned broth)
1½ cups prepared Mexican salsa
¼ cup chopped cilantro
½ cup small pasta bows
1 bag (19 ounces) of Italian style frozen mini meatballs (do
not defrost)
Heat olive oil in a large pot over medium-high heat. Add onion
and garlic, sauté until golden and very tender, approximately 5
minutes. Add broth, salsa and cilantro; bring to a boil. Add
pasta, cover, reduce heat and simmer 15 minutes. Add
meatballs, cover and simmer, approximately 15 additional
minutes, stirring occasionally. Season the mixture with salt
and pepper. Ladle soup into bowls and serve.
Chili
1 pound lean ground beef or ground turkey
2 cans (14.5 ounces) tomatoes for chili
1 can (14.5 ounces) diced tomatoes
1 can (16 ounces) red kidney beans, rinsed and drained
½ red pepper, chopped
½ green pepper, chopped
Brown meat in a non-stick skillet, on medium-high heat; drain

grease. Place cooked meat into a crock pot and combine
remaining ingredients; stir. Cook on low heat for 4 – 8 hours.
11
Chicken Taco Soup
1 can red kidney beans
2 cans pinto beans
1 can black beans
2 cans chicken broth
1 large can tomatoes w/ chilies
Onion (desired amount)
4 – 5 boneless chicken breasts
1 package taco seasoning
Cook and chop chicken; rinse beans. Pour chicken and beans
into a large pot; add tomatoes, broth, onion and taco
seasoning. Cook for approximately 45 minutes – 1hour.
Chicken Soup
1 whole chicken breast, skinned and halved
¾ cup water
¼ cup onion, chopped
¼ cup carrot, chopped
¼ cup celery, chopped
1 can (10.5 ounces) Campbell's Healthy Request chicken
soup
¾ cup fat-free or skim milk
½ cup fat-free cheddar cheese, shredded
Combine chicken, water, onion, carrot and celery in saucepan.

Cover and cook until chicken and vegetables are tender.
Remove chicken and shred. Return chicken to saucepan. Add
soup and milk. Stir in cheese until thoroughly melted.
12
Zucchini Beef Soup
½ pound ground beef
2 celery ribs, thinly sliced
1/3 cup onion, chopped
½ cup green pepper, chopped
1 can (28 ounces) diced tomatoes (do not drain)
3 medium zucchini, cubed
2 cups water
1½ teaspoons Italian seasoning
1 teaspoon salt (optional)
1 teaspoon beef bouillon granules
½ teaspoon Splenda
Pepper (to taste)
Parmesan cheese, shredded (optional)
In a large saucepan, cook beef, celery, onion and green pepper

over medium heat – until meat is no longer pink and
vegetables are tender – drain. Stir in tomatoes, zucchini,
water, Italian seasoning, salt, bouillon, Splenda and pepper;
bring to a boil. Reduce heat; cover and simmer for 20 – 25
minutes, or until zucchini is tender. Garnish with parmesan
cheese.
13
Three Bean Soup
1½ teaspoon garlic, chopped
1 can (28 ounces) tomatoes, cut up
1 cup water
1 can (6 ounces) tomato paste
1 teaspoon chili powder
1 tablespoon Dijon mustard
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon ground cumin
½ teaspoon pepper
1 can (15 ounces) kidney beans, drained
1 can (15 ounces) black eyed peas, drained
1 can (15 ounces) garbanzo beans, drained
1 can (15 ounces) whole kernel corn, drained
1 cup carrots, chopped
1 cup zucchini or celery, chopped
1 medium onion, chopped
Combine garlic, tomatoes, water, tomato paste, chili powder,

Dijon mustard, dried basil, dried oregano, ground cumin,
pepper, kidney beans, black eyed peas and garbanzo beans in
a pot; bring to a boil. Reduce heat, cover and simmer for 10
minutes. Stir in vegetables, cover and simmer for an additional
10 minutes.
14
Mixed Bean Salad
1 can (16 ounces) cut green beans, rinsed and drained
1 can (16 ounces) garbanzo beans, rinsed and drained
½ cup (2 ounces) ripe olives, sliced
¼ cup fresh parsley, chopped
½ cup fat-free Italian dressing
¼ teaspoon dried garlic, minced
In medium bowl, combine green beans, kidney beans,

garbanzo beans, olives and parsley. Add Italian dressing and
minced garlic; mix gently to combine. Cover and refrigerate for
a minimum of 2 hours. Gently stir again, immediately before
serving.
Southwestern Three Bean Salad

1 can (19 ounces) Progresso back bean soup, drained
½ cup Kraft red wine vinegar fat-free salad dressing
1 can (15.5 ounces) light red kidney beans, drained
1 jar (16 ounces) thick-n-chunky salsa
1 can (15.5 ounces) navy beans, drained
Mix ingredients.
*If you prefer spicy food, add a few drops of Tabasco sauce.
15
Shrimp-Tomato Salad
1½ cups fresh tomato, diced
1 can (4.5 ounces) small shrimp, rinsed and drained
2 tablespoons fresh parsley, chopped
¼ cup fat-free mayonnaise
1 tablespoon chili sauce
½ teaspoon lemon pepper
1½ cups lettuce, finely shredded
In medium bowl, combine tomato, shrimp and parsley. In a

small bowl, combine mayonnaise, chili sauce and lemon
pepper. Add mayonnaise mixture to tomato mixture; mix
gently to combine. Before serving, stir in shredded lettuce –
refrigerate for a minimum of 30 minutes. Recipe makes 3
cups.
Cottage Cheese Shrimp Salad

8 ounces cottage cheese, small curd
1 pound cooked shrimp, chopped
2 eggs, boiled
2 large tomatoes, sliced
Salt and pepper (to taste)
Paprika (for color)
Mix cottage cheese and chopped shrimp. Peel eggs and mash
until fine; mix with cottage cheese and shrimp. Add salt and
pepper, to taste, and sprinkle with paprika (for color). Arrange
sliced tomatoes and pile shrimp salad on top.
16
Salmon Salad
1 can (6 ounces) skinless and boneless pink salmon, well
drained
1½ tablespoon reduced fat mayonnaise
1 teaspoon prepared white horseradish
1 large celery stalk, chopped
2 tablespoons red onion, chopped
Place the salmon in a small bowl and flake to separate. Stir in

mayonnaise and horseradish; mix well. Stir in celery and
onion; serve immediately, or cover and refrigerate. Serve on
low fat crackers, toasted whole-wheat English muffin, or Melba
toast. Salad will keep in the refrigerator for approximately
1 – 2 days.
Tuna Salad
1 can (3 ounces) water-packed tuna, well drained

1 tablespoon reduced fat mayonnaise
1 tablespoon red bell pepper, chopped
½ teaspoon balsamic vinegar
1 tablespoon chives (sliced), green onion tops (chopped)
or red onion (chopped)
In a small bowl, flake tuna with a fork; combine with

mayonnaise, pepper, vinegar and chives – mix well. Serve as
an open faced sandwich on toasted bread, with low fat
crackers, or as a salad surrounded by raw vegetables.
17
Seafood Salad
1 pound imitation crabmeat
¼ cup green onion, chopped
1 cup celery, chopped
2 tablespoons reduced calorie mayonnaise
2 tablespoons nonfat yogurt
1 ounce low fat cheddar cheese, grated
¼ teaspoon paprika
1 tablespoon lemon juice
Combine all ingredients and mix well. Serve on lettuce, or as a

sandwich spread.
* You can also substitute shrimp for part, or all, of the

crabmeat.
Ham & Cheese Potato Salad

2 teaspoons mustard
1 jar (9 ounces) Kraft fat-free tartar sauce
2 teaspoons parsley, dried
2 pounds extra lean pre-cooked ham, cut into ¼ inch chunks
1 package (8 ounces) fat-free Healthy Choice cheddar cheese,
shredded
2 pounds potatoes (approximately 6 medium-sized) – cooked,
cooled and cubed
¾ cup red onion, chopped
In a large bowl combine mustard, tartar sauce and parsley;

mix well. Gently stir in remaining ingredients – be sure to coat
all ingredients with dressing. Serve immediately, or cover and
keep chilled until ready to serve.
18
Egg Salad
2 hard-boiled large eggs, cooled under running water
1 tablespoon fat-free sour cream
2 teaspoons sweet pickle relish
2 teaspoon reduced fat mayonnaise
¼ teaspoon Dijon mustard
Pinch of salt (optional)
¼ cup celery, finely chopped
Paprika (for garnish)
Cut each egg in half and carefully remove the yolks; discard
the yolks from half of the cut eggs. In a small bowl, mash the
remaining egg yolk; add sour cream, pickle relish,
mayonnaise, mustard and salt – mix well. Chop the egg
whites; stir the chopped egg whites and celery into the egg
yolk mixture. Serve as an open-faced sandwich by spreading
onto toasted bread, or eat with low fat crackers. Recipe makes
2/3 cup.
Zesty Egg Salad

1 whole hard boiled egg (separate yolk and keep)
1 teaspoon water
¼ cup fat-free tartar sauce
4 hard boiled egg whites (discard yolks)
With a fork, mix egg yolk, water and tartar sauce until smooth
and creamy. Chop egg whites into tiny pieces and stir into yolk
mixture. Keep chilled until ready to serve.
19
Beef
&
Pork
20
Beef or Pork Fajitas
1 pound boneless top sirloin or pork tenderloin
3 tablespoons lime juice
½ teaspoon coriander
½ teaspoon chili powder
1 green pepper, sliced
1 onion, sliced
8 flour tortillas (6 inches)
Salsa (optional)
Cut meat into 1inch strips; mix lime juice, coriander and chili
powder – pour over meat. Set aside, for up to three hours.
Meanwhile, slice the vegetables; stir into the meat mixture.
Spray a skillet with non-stick cooking spray and stir-fry meat
and vegetables until done. Warm the tortillas on high in the
microwave, or in a non-stick skillet, for approximately
50 seconds. Fill each tortilla with the mixture and serve with
salsa.
Mexican Beef Bites

8 ounces beef tenderloin, cut into ½ “ thick cubes
2 large tomatoes
2 large jalapenos
4 cloves garlic
2 tablespoons lime juice
¼ bunch cilantro
2 small onions
2 teaspoons salt
2 teaspoons cumin
2 tablespoons olive oil
Place tomatoes, jalapenos, garlic, lime juice, cilantro, onion,

salt and cumin in a food processor and puree. Pour the puree
into a resealable plastic bag and add the beef cubes – marinate
for a minimum of 2 hours. In a large skillet, heat the olive oil
over medium-high heat; add the beef cubes and sauté for
approximately 5 minutes.
21
Marinated Steak
1½ pounds boneless steak (round, flank or top sirloin), well

trimmed
(for marinade)
1/3 cup soy sauce
1/3 cup chili sauce
¼ cup water
1 tablespoon Worcestershire sauce
¼ teaspoon pepper
¼ teaspoon garlic powder
1/8 teaspoon chili powder
1 tablespoon dried parsley
1 teaspoon dried oregano
1/8 teaspoon dry mustard
Mix marinade ingredients in a container large enough to

accommodate the steak; add the steak – be sure to coat both
sides with the mixture. Refrigerate and marinate for 2 – 4
hours, turning steak one time (halfway through the
marinating). Barbecue or broil the marinated beef to desired
doneness.
22
Beef Stroganoff
1 pound eye of round beef, cut into ½ inch chunks
2 medium onions, chopped (to save time, use 1 pound of
frozen chopped onions)
1 can (4 ounces) mushroom stems and pieces (do not drain)
2 teaspoons minced garlic
3 cups beef broth (or 3 beef bouillon cubes dissolved in 3 cups
water)
4 cups medium egg noodles
1 cup fat-free sour cream
Spray a large kettle or soup pot with non-fat cooking spray.

Over medium heat, cook beef, onions, mushrooms and garlic –
stir occasionally. Once meat is fully cooked, add beef broth,
egg noodles and sour cream; turn heat to high. Once the
mixture is boiling, turn the heat down to low (do not cover)
and cook for 5 – 7 minutes, until pasta reaches desired
doneness; stir occasionally. Let the dish stand for 4 – 5
minutes before serving (broth will thicken as it stands). If
desired sprinkle lightly with salt and pepper (to taste).
23
Meat Loaf
1½ pounds extra lean ground beef, or ground turkey
¼ cup egg substitute, or 1 egg
½ cup onion, chopped
½ cup green pepper, chopped
¾ cup celery, finely chopped
¾ cup oatmeal
¾ cup skim milk
½ cup catsup
1 teaspoon dry mustard
½ teaspoon garlic, chopped
1 teaspoon salt (optional)
½ teaspoon ground pepper
(conventional oven)
Preheat oven to 325 degrees. Mix all ingredients, shape into a
loaf and bake for 1 hour.
(microwave oven)
Mix all ingredients. Pack lightly into a 10-inch glass dish,
making a well in the center. Place an empty glass (right side
down) in the center of the dish and cover with wax paper.
Cook on high for 18 minutes, rotating ¼ turn after 6 minutes
and again after another 6 minutes of cooking. Let the dish
stand for 5 minutes before serving.
24
Cocktail Meatballs with Quick
Sweet and Sour Sauce
(for meatballs)
½ pound lean ground beef, or lean ground turkey
1/3 cup unseasoned bread crumbs
1 large egg
2 tablespoons dry onion, minced
2 tablespoons fresh parsley, minced
½ teaspoon salt
¼ teaspoon pepper
½ cup fat-free or skim milk
*In a pinch, you can purchase prepared meatballs from the
grocer’s freezer.
(for sauce)
1/3 cup ketchup
¼ cup cider vinegar
¼ cup Splenda
2 teaspoons Worcestershire sauce
2/3 cup cold water
1 tablespoon + 1 teaspoon cornstarch
Preheat oven to 350 degrees. In a large bowl, mix all meatball

ingredients. Using your hand, roll the mixture into 1-inch
balls and place on ungreased baking sheet. Bake for 15
minutes, or until center is no longer pink.
In a small saucepan, combine the sauce ingredients; simmer

over medium heat, until thickened and clear. Pour the
prepared sauce over the meatballs – serve hot.
25
Smothered Steak
1 pound whole beef tenderloin
2 large onions, quartered and separated
2 large green peppers, cut into ¾ inch strips
1 package (8 ounces) fresh mushrooms, sliced
¼ cup dry butter buds
½ cup water
1 teaspoon celery salt, or garlic salt
Spray a crock pot with non-fat cooking spray; add beef and top
with onions, peppers and mushrooms. Mix butter buds, water
and celery salt together until butter buds dissolve; pour over
vegetables – gently toss vegetables to distribute seasonings.
Cover and cook on high for 4 – 5 hours, or cook on low for
8 – 9 hours. Cut beef into four 4-ounce steaks and arrange on
a platter – do not discard of meat juices; toss vegetables in
juices. Spoon juice and vegetables over beef and serve hot.
26
Ham Steak with Cherry Sauce
1 package (4 servings) sugar-free vanilla cook and serve
pudding mix
1 package (4 servings) sugar-free cherry gelatin
2 cups (16-ounce can) red tart cherries, packed in water –
drained and liquid reserved
Water
¼ teaspoon apple pie spice
6 slices (3 ounces) extra-lean ham steaks
In a large glass measuring bowl, combine dry pudding mix and

dry gelatin. Add water to reserved cherry liquid – enough to
make ¾ cup - and add liquid to pudding mixture; mix well.
Cover liquid/pudding mixture and microwave, on high, for 2
minutes. Stir cherries and apple pie spice into the mixture,
recover and continue microwaving on high for an additional 2
minutes. Mix well and cover.
Place 6 ham steaks into a large microwaveable dish, cover with

waxed paper and microwave, on high, for 3 minutes, or until
ham is heated throughout (turning after 1 ½ minutes).
Recipe makes six servings, with one slice of ham and 1/3 cup
of cherry mixture per serving.
27
Barbecued Meat Loaf Muffins
(barbecue sauce)
2/3 cup ketchup
2 tablespoons water
1½ tablespoons Splenda
1 tablespoon Worcestershire sauce
1 tablespoon vinegar
½ teaspoon liquid smoke
½ teaspoon chili powder
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
(meat loaf)
1¾ pounds lean ground sirloin
½ small yellow onion, finely diced
½ green pepper, finely diced
½ red pepper, finely diced
1 large egg + 1 egg white
1 cup plain bread crumbs
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon salt
Pepper (to taste)
Preheat oven to 450 degrees. Coat muffin tin (average sized,

with 12 sections) with non-stick cooking spray.
Prepare barbecue sauce by combining all sauce ingredients in
a small sauce pan and stir; simmer on low heat for 5 minutes.
Set aside.
Begin making meatloaf by putting ground beef in a medium

bowl and adding all remaining meat-loaf ingredients, plus ½
cup barbecue sauce; combine – do not over mix. Add salt and
pepper to taste. Divide the meat evenly into the 12 muffin
sections, mounding slightly (~ ½ cup each); bake for
approximately 20 – 25 minutes, or until done. Remove the pan
from the oven and the brush muffins with remainder of
barbeque sauce. Let stand for 10 minutes before serving.
28
Burgundy Pork
4 pork loin chops (4 ounces), pounded to ¼ inch thick
1 teaspoon salt
1 teaspoon fresh ground pepper
2 cloves fresh garlic
2 tablespoons capers
½ cup burgundy wine
Season the pork medallions with chili powder, salt and pepper;
heat the olive oil in a large sauté pan, over medium-high heat.
When the olive oil is heated, add the seasoned pork medallions
and sauté for 1 minute on each side; add the garlic and capers
and sauté for 2 minutes. Remove the pork place and put aside.
Deglaze the pan with the burgundy and reduce by half, for
approximately 2 minutes; pour over the pork and serve.
29
Sunday Dinner Beef Roast
3 – 4 pound pot roast, or chuck roast
2 cloves garlic, sliced
1 teaspoon freshly ground pepper
1 teaspoon salt
½ cup white wine
3 medium potatoes, chopped
2 large carrots, sliced
1 onion, chopped
1 teaspoon fresh parsley, minced
1 teaspoon fresh rosemary (leaves only)
1 teaspoon fresh thyme, minced
Use a small kitchen knife to make several slits in the roast;

stuff slices of garlic into the slits. Rub the outside of the roast
with salt and pepper; place the roast into the crock pot and
add the remaining ingredients. Cover and cook on low for
10 – 12 hours, or on high for 5 – 6 hours. Remove the roast
and let it stand for 15 minutes before slicing.
*To make this dish more elegant, substitute new potatoes, baby
carrots and pearl onions for sliced vegetables.
30
Poultry Dishes
31
Barbequed Sesame Chicken Breasts
1 tablespoon brown sugar or artificial brown sugar
3 tablespoons soy sauce
1 tablespoons sesame seeds
2 garlic cloves, chopped
1/8 teaspoon black pepper
4 boneless, skinless chicken breast halves
Combine brown sugar, soy sauce, sesame seeds, garlic and

black pepper in a large zip lock bag. Add the chicken to the
mixture; turn bag to coat chicken with mixture and refrigerate
for a minimum of 2 hours. Remove the chicken from the
marinade and pour the marinade into a small saucepan; heat
to boiling, and then cool. Place the chicken on the grill until it
is thoroughly cooked and the juices run clear (approximately
7 – 10 minutes per side). Baste the chicken, turning
frequently, with marinade while cooking.
Chicken a la soda
1½ pounds boneless, skinless chicken breast, or 2.5 lbs.
skinless chicken parts (with bone)
Medium onion, sliced
1 can (4 ounces) sliced mushrooms, drained
1/8 teaspoon pepper
1 can sugar-free diet orange soda
Preheat oven to 350 degrees; arrange chicken in a 3 quart

casserole dish and top with ingredients. Cover and bake for
35 – 45 minutes, or until chicken is tender. Uncover and bake
for an additional 10 minutes.
32
Brochette ’n Cheese Stuffed Chicken Breasts
1 can (14.5 ounces) Italian-style diced tomatoes, undrained
1¼ cups part-skim Mozzarella cheese, shredded and divided
½ cup fresh basil, chopped
1 package (6 ounces) stuffing mix for chicken
8 small (approximately 2 pounds) boneless, skinless chicken
breast halves
1/3 cup Kraft Roasted Red Pepper Italian with Parmesan
dressing
Preheat oven to 350 degrees; combine the tomatoes (and

juice), ½ cup of cheese, basil and stuffing mix in a bowl – stir
until just moistened. Put 2 chicken breast halves in a large
freezer weight resealable bag; pound with the side of a heavy
can, rolling pin or meat mallet until the chicken is ¼ inch
thick. Repeat the pounding process (using the same bag) with
remaining chicken breasts, 2 at a time.
Place the pounded chicken smooth side down on a cutting

board and spread with 1/8 of the stuffing mixture. Roll the
chicken breast, starting at the narrowest end, as tightly as
possible around the stuffing mixture. Place the rolls on a 13
inch x 9 inch baking dish, seam side down. Pour the dressing
evenly over the chicken and bake for 40 minutes; sprinkle with
the remaining cheese and bake for an additional 5 minutes, or
until cheese is melted and chicken is cooked thoroughly.
33
Chicken Fettuccine
1 box (12 ounces) fettuccine Florentine noodles
1½ pounds boneless, skinless chicken breast – cut into bite
size pieces
1 jar (26.5 ounces) Hunts Original spaghetti sauce with
mushrooms
Fat-free parmesan cheese, grated (optional)
Cook pasta according to the package directions. Over medium

heat, cook chicken pieces in a non-stick 12 inch skillet until
all pieces are thoroughly cooked – chicken will be entirely
white. Add the spaghetti sauce to the chicken and heat for
approximately 4 – 5 minutes, or until completely heated.
Spoon the chicken over the hot, drained pasta and sprinkle
with parmesan cheese.
Rolled Chicken and Asparagus
1 pound boneless, skinless chicken breasts

24 – 30 asparagus spears (tough ends removed)
2 tablespoons lemon juice
6 green onions, chopped
½ teaspoon pepper
Preheat oven to 350 degrees; cut chicken breasts into 8 – 10

strips, approximately 1 inch x 5 inches long. Wrap each strip
of chicken in a corkscrew fashion around 2 – 3 uncooked
asparagus spears; fasten with toothpicks. Coat a baking dish
with a non-stick spray; arrange the asparagus wraps in the
dish. Sprinkle the wraps with lemon juice, green onions, salt
(optional) and pepper; cover and bake 25 – 30 minutes.
Remove toothpicks and serve hot, or refrigerate until chilled
and serve cold.
34
Chicken in Salsa
1 pound boneless, skinless chicken breast
¾ cup salsa
Spray a 9 inch x 9 inch pan with non-stick coating; arrange

the chicken in the pan.
*Follow the directions below for either microwave or

conventional oven cooking directions.
(conventional oven)
Preheat oven to 350 degrees; bake the chicken, uncovered, for
20 minutes. Spoon the salsa over the chicken and cook for an
additional 10 minutes, or until chicken is completely cooked
and salsa is heated.
(microwave)
Cover with plastic wrap and vent one corner. Cook on high for
6 – 8 minutes, depending on the thickness of the chicken.
Rotate ¼ turn halfway through the cooking time. Drain any
liquid and spoon the salsa over chicken; cook for an additional
1 – 2 minutes, or until salsa is heated.
Crock-Pot Chicken Breast

4 boneless, skinless chicken breasts (6 ounces each) – frozen
or thawed
1 medium onion, sliced
1 can (4 ounces) sliced mushrooms, drained
½ teaspoon salt
1/8 teaspoon pepper
8 ounces sugar-free orange soda
Place all the ingredients into a crock-pot; cover and slow cook
on medium.
35
Honey Mustard Chicken
8 (4 ounces each) boneless, skinless chicken breasts
2 cups fat-free honey Dijon salad dressing
Marinate the chicken in the salad dressing overnight, or up to

2 days.
Cook the chicken over medium heat in a non-stick skillet, or

on a grill, for 4 – 5 minutes. Turn the chicken and continue
cooking it until the chicken is white in the center.
*If you wish to use the honey Dijon dressing that the chicken
marinated in as a dipping sauce, you must first bring it to a boil
for 1 minute. Allow the sauce to cool prior to serving.
Easy Crock Pot Southwest Chicken and Rice

5 frozen chicken breasts
1 jar Pace picante sauce (mild, medium or hot)
1 can Campbell's cheddar cheese soup (do not dilute).
Place all the ingredients into a crock pot; cook on low for
approximately 7 hours, or until chicken is done.
36
Parmesan Chicken Strips
8 chicken breast halves (approximately 4 ounces each)
– skinned, boned and fat removed
¼ cup skim or 2 percent milk
¼ cup frozen egg substitute, thawed
2/3 cup fine, dry plain wheat bread crumbs
2/3 cup grated parmesan cheese
1¼ teaspoon whole basil, dried
¾ teaspoon whole thyme, dried
¼ teaspoon onion powder
¼ teaspoon pepper
Vegetable cooking spray
Cut chicken into 4 inch x 1 inch strips; coat a baking sheet

with the cooking spray. Combine the milk and egg substitute
in a small bowl – stir well and set aside. Combine the bread
crumbs, parmesan cheese, basil, thyme, onion powder and
pepper in another bowl – mix well. Dip the chicken strips in
the milk mixture and then dredge in the bread crumb mixture.
Place the chicken strips on the baking sheet; bake at 400
degrees for 18 minutes, or until lightly browned. Serve warm.
37
Chicken Nuggets
1 box (6 ounces) Stove Top stuffing (any flavor)

4 egg whites
1½ pounds boneless, skinless chicken breast
Non-fat cooking spray
Preheat the oven to 425 degrees; cover a cookie sheet with foil.
Spray the foil with non-fat cooking spray and set aside. On
high speed, combine the contents of the stuffing mix box in a
blender, or food processor, for 30 seconds; pour into a shallow
bowl. Beat the egg whites in blender, or food processor, for 15
seconds; poor into a separate shallow bowl. Cut the chicken
into nuggets; dip the pieces into the stuffing mix and then into
the egg whites. Dip the nuggets into the stuffing mix one more
time and then place them on the foiled cookie sheet. Bake at
425 degrees for 15 minutes; turn nuggets and bake for an
additional 5 minutes. Serve with mustard, sweet and sour
sauce, barbecue sauce or your favorite fat-free salad dressing.
38
Chicken in Gravy
1½ pounds boneless, skinless chicken breasts, or 2 ½ – 3
pounds skinned chicken parts (with bone)
1 can (8.5 ounces) artichoke hearts, drained
¼ pound mushrooms, sliced
¼ teaspoon pepper
½ teaspoon paprika
1 1/3 cups chicken broth, fat removed
4 tablespoons flour
1/3 cup dry sherry (optional)
¼ teaspoon rosemary
Non-stick cooking spray
Preheat the oven to 350 degrees; spray a 9 inch x 13 inch

baking pan with non-stick cooking spray and arrange the
chicken on the pan. Place the artichoke hearts and
mushrooms between the chicken pieces; sprinkle with pepper
and paprika. In a covered container, shake the flour with 1/3
cup of cold broth. Pour the flour mixture into a small
saucepan and add the remaining broth, salt (optional), dry
sherry (optional) and rosemary. Heat the contents of the
saucepan over medium, stirring constantly, until thickened.
Pour the mixture over the chicken, artichokes and
mushrooms; bake for 40 – 50 minutes.
39
Chicken Cacciatore
1½ pounds boneless, skinless chicken breasts, or 2 ½ – 3
pounds skinned chicken parts (with bone)
1 can (16 ounces) stewed tomatoes
1 onion, sliced
1 teaspoon Italian herb seasoning
1 can (8 ounces) tomato sauce
2 cups frozen peas
Spray a large saucepan with the non-stick spray. Add the

chicken, tomatoes, onion, seasoning and tomato sauce to the
saucepan; cover and simmer for 25 – 30 minutes, stirring
occasionally. Add the peas to the mixture and cook for an
additional 10 minutes.
*For an added special touch, top this dish with dumplings!
40
Chicken Parmigiana
4 boneless chicken breast halves
1 large egg, beaten
1 cup Progresso Italian flavored bread crumbs
¼ cup olive oil
2 cups prepared Italian pasta sauce
1 cup mozzarella cheese, shredded
½ cup parmesan, grated
Preheat oven to 375 degrees. Place each chicken breast

between two plastic sandwich bags and pound to ½ inch thick
with a mallet, using the flat side of the mallet. Crack the egg
into a small bowl; pour the bread crumbs into a shallow bowl.
Dip each pounded chicken breast into the egg and then into
the bread crumbs – very lightly coat both sides of each breast.
In a large non-stick skillet, heat the olive oil over medium-high
heat and sauté the chicken until it is lightly browned on both
sides – approximately 3 minutes per side.
Transfer the chicken to a shallow baking dish and top with the
pasta sauce, mozzarella and parmesan cheese. Place chicken
back into the oven and bake for 15 minutes, or until cheese
has melted and chicken is thoroughly cooked.
41
Chicken A La Yummy
4 boneless, skinless chicken breast halves
¾ cup red wine
½ tablespoon fresh basil, chopped
½ tablespoon paprika
(marinate)
Place chicken in a non-porous glass dish or bowl; pour the
wine over the chicken and toss to coat. Cover the dish and
refrigerate for a minimum of 2 – 3 hours.
Remove the chicken breasts from the wine and season with
basil, paprika, garlic salt, salt and pepper.
(cook)
Spray a medium skillet with the cooking spray and warm it
over medium-high heat. Add the chicken; sauté on each side
until a nice brown/red color is reached and the inside is no
longer pink (20 – 30 minutes).
42
Chicken Breasts Florentine
2 packages (10 ounces) frozen spinach, chopped
1 cup water
1½ pounds boneless, skinless chicken breast
½ stalk celery
½ small onion
3 tablespoons flour
½ cup milk
¼ cup parmesan cheese
1/8 teaspoon nutmeg
Preheat the oven to 375 degrees; cook the spinach according

to the package directions and drain well. In a saucepan,
simmer the chicken in water with the celery, onion and salt for
approximately 15 minutes, or until chicken is no longer pink.
Remove the chicken from the water, and pour out all but 1cup
of liquid from the saucepan (discard of the celery and onion).
In a covered container, shake the flour with the milk; pour the
flour mixture into the remaining liquid in the saucepan and
cook, stirring constantly, until thickened. Stir in the nutmeg
and cheese.
Spray a 9 inch x 13 inch pan with non-stick cooking spray;

mix the spinach with half of the sauce and spread the mixture
into the pan. Arrange the chicken over the spinach and pour
the remainder of the sauce over the chicken. If desired,
sprinkle the chicken with additional nutmeg. Bake uncovered
for 25 – 30 minutes, or until the chicken is thoroughly heated.
43
Chicken Breasts in Mushroom Sauce
2 cups mushrooms, sliced
¼ cup green onion, chopped
2 tablespoons flour
¼ cup water
2 tablespoons dry sherry
½ cup plain nonfat yogurt
¼ teaspoon salt (optional)
1/8 teaspoon pepper
1 teaspoon instant chicken bouillon
¼ teaspoon paprika
Prepare using one of the following cooking methods:
(microwave)
Combine the mushrooms and onions in a 1 quart casserole
dish; cover and cook on high for 3 – 4 minutes (stirring
halfway through cooking time), or until mushrooms are
tender. Drain. Mix the flour and the water; add the
mushrooms, onion, sherry, yogurt, salt and pepper – mix well.
Coat a 9 inch x 9 inch baking pan (not metal) with non-stick
cooking spray and arrange the chicken on the pan. Pour the
sauce over the chicken and sprinkle the chicken with the
paprika; cover the dish with wax paper and cook at 50% power
for 14 – 20 minutes, stirring the sauce and rotating the
chicken ¼ turn every 5 minutes. The dish is done when the
sauce is thickened and the chicken is no longer pink.
(conventional oven)
Preheat the oven to 350 degrees. Spray a skillet with non-stick
cooking spray; sauté the mushrooms and onions in the skillet.
Mix the flour and water; add the mushrooms, onion, sherry,
yogurt, salt and pepper – mix well and stir constantly, until
thickened. Spray a 9 inch x 9 inch baking dish with non-stick
cooking spray and arrange the chicken on the dish. Pour the
sauce over the chicken and sprinkle with the paprika; bake for
30 minutes, or until chicken is no longer pink.
44
Ricotta Chicken
½ cup ricotta cheese
3 tablespoons pine nuts
2 tablespoons fresh basil, chopped
1 tablespoon fresh thyme, chopped
1 teaspoon garlic, chopped
2 tablespoons sun dried tomatoes, chopped
1 artichoke heart, chopped
1 pound boneless, skinless chicken breast; pounded ¼ inch
thick
½ cup white whine
Preheat the oven to 350 degrees. In a large bowl, combine the

ricotta cheese, pine nuts, basil, thyme, garlic, sun dried
tomatoes and artichoke heart – mix well. Lay the pounded
chicken breast flat and spread the cheese mixture over the top
of it; roll the chicken breast tightly. Place the chicken seam-
side down onto a baking pan; pour the white wine into the
baking pan with the chicken, and season with the salt and
pepper. Bake at 350 degrees for 40 minutes, or until the
chicken is thoroughly cooked and the juices run clear.
45
Baked Chimichangas
1½ cups chicken, cooked and cubed
2 ounces low fat cheese, grated
¾ cup thick-n-chunky salsa
Preheat oven to 400 degrees; in a bowl, mix the chicken cheese

and salsa. Warm the tortillas in the microwave, or in a non-
stick skillet, until pliable (approximately 5 seconds). Wet one
side of each tortilla and, on a plate, place the wet side down;
spoon the mixture evenly onto each tortilla and roll each to
hold the filling. Spray a baking dish with non-stick spray and
place the chimichangas, seam side down, on the dish. Bake for
15 minutes.
Mexicali Chicken
1 pound boneless, skinless chicken breast – remove fat
1 can (15 ounces) Healthy Choice beef chili
1 container (3 ounces) Healthy Choice fat-free cream cheese
¼ cup thick-n-chunky salsa, mild
1 cup fat-free Healthy Choice cheddar cheese, fancy shredded
Rice
In a 12-inch non-stick skillet, cook the chicken over medium-

high heat for 3 – 4 minutes. Flip the chicken and cook for an
additional 3 – 4 minutes, or until fully cooked. Remove the
chicken from the skillet; cut the chicken into ¼ inch strips,
and then into ½ inch lengths. Return the chicken to the skillet
and mix in the chili, cream cheese and salsa; warm over a
medium-low heat, stirring constantly until the cream cheese is
completely dissolved. Sprinkle the mixture with the cheddar
cheese, cover and cook over medium-low for 2 – 3 minutes.
Serve over the warm, cooked rice.
46
Chicken Enchiladas
This recipe can be layered to save time, or each tortilla can be
individually filled and rolled in the traditional way for a more
authentic dish.
2 cups chicken, cooked and cubed

1 cup onion, chopped
1 cup low fat ricotta cheese
1 cup nonfat plain yogurt
2 ounces low fat cheddar cheese, grated
2 ounces part-skim mozzarella cheese, grated
12 corn tortillas
2 cans (10 ounces) enchilada sauce
Preheat the oven to 375 degrees; mix the chicken, onion,

ricotta cheese, yogurt, cheddar cheese and mozzarella cheese
and set aside.
Spray a 9 inch x 13 inch baking dish with non stick cooking

spray and pour ½ can of enchilada sauce into the bottom of
the pan.
*Consult the following directions for either rolled or layered

enchiladas.
(rolled method)
Place approximately 1/3 –1/2 cup of the filling on each tortilla
and roll (cracks in the tortillas are not as noticeable after
cooking). Place the wraps seam side down in the baking dish
and top with the remaining sauce.
(layered method)
Following this order, layer in pan 1/3 of the tortillas, half of
the filling, 1/3 tortillas, 1 can of sauce, remainder of filling,
remainder of tortillas and remainder of sauce.
Bake for 20 – 30 minutes, or until heated thoroughly.
47
Chicken Fajitas
½ pound boneless, skinless chicken breast – cut into thin
strips
1 teaspoon ground cumin
Juice of ½ lime
1 tablespoon canola oil, divided
½ large white onion, thinly sliced
1 medium green bell pepper, seeded and cut
1 – 2 jalapeno peppers, seeded and cut into thin strips
lengthwise strips
½ cup salsa, well drained
2 – 4 tablespoons (to taste) cilantro leaves, minced
4 whole wheat tortillas, cut into ½ inch strips
Sprinkle the cumin over the chicken and rub in. Put the chicken into a
container with a tight lid and add the lime juice; cover and shake well.
Marinate the chicken in the lime juice for 2 – 24 hours in the refrigerator;
shake occasionally. Approximately one hour before cooking the chicken,
remove it from the marinade and pat it dry with paper towels; set the chicken
aside until it warms to room temperature.
Add half of the oil to a medium non-stick skillet; turn the stovetop to
medium-high heat and stir in the onion, green peppers and jalapeno peppers.
Sauté until the onions are lightly browned, approximately 10 minutes.
Transfer the vegetables to a plate and set aside; do not clean the pan.
Heat the remaining oil in the pan over high heat until hot. Add the marinated
chicken and cook until it is slightly browned, approximately 1 – 4 minutes,
depending on thickness. When the chicken is thoroughly cooked, transfer it
to the plate with a slotted spoon.
Place a tortilla on each plate and top each with ¼ of the chicken, leaving a 1
inch margin at each end of the tortilla. Top the chicken with ¼ of the
vegetables, ¼ of the salsa and ¼ of the cilantro. Fold the ends of the tortillas
over top of the filling and roll the tortilla as tightly as possible. Serve
immediately.
48
Chicken Salad Burritos
1 cup (5 ounces) cooked chicken breast, diced
1 cup unpeeled cucumber, diced
¾ cup (3 ounces) low fat cheddar cheese, shredded
¼ cup fat-free ranch dressing
2 tablespoons taco seasoning mix
½ cup lettuce, finely shredded
In a medium bowl, combine the chicken, cucumber and

cheddar cheese. In a small bowl, combine the ranch dressing,
mayonnaise and taco seasoning. Add the dressing mixture to
the chicken mixture and toss gently. Spoon ¼ of the mixture
over each tortilla; top with 2 tablespoons of the shredded
lettuce. Roll the tortillas to cover filling. Serve immediately, or
cover and refrigerate until ready to serve.
Chicken Piccata
1 teaspoon olive oil
2 (thin) whole chicken breasts – skinned, boned and halved
Juice of 1 lemon
¼ cup of dry white wine
1 lemon, thinly sliced
Capers (for garnish)
Black pepper (to taste)
Heat the oil in a non-stick skillet; add the chicken and sauté
over med-high heat for approximately 10 – 15 minutes. Reduce
the chicken to a simmer and pour the lemon juice into the
skillet; cook for an additional 5 minutes. Remove chicken the
chicken from the skillet and pour in the wine (to deglaze the
pan); cook on high heat for 2 – 3 minutes, stirring constantly.
Pour the wine sauce over the chicken and garnish the dish
with lemon slices, capers and fresh ground black pepper.
49
Sweet and Sour Chicken
1 can (8 ounces) unsweetened pineapple chunks, packed in
juice
1 cup Swanson’s chicken broth, 30% less salt
¼ cup vinegar
5 – 6 Equal packets
2 teaspoon soy sauce
½ teaspoon garlic, chopped
1 cup celery, sliced
1 small onion, quartered
3 tablespoons cornstarch
¼ cup water
Brown rice (quick cooking)
Drain the pineapple; reserve the juice. Cut the chicken into
bite-size pieces and place in a saucepan; add the pineapple
juice, broth, vinegar, soy sauce and garlic – cover and simmer
over low heat for 15 minutes. Add the vegetables and
pineapple to the saucepan and cook for an additional10
minutes, stirring occasionally. In a small bowl, combine the
cornstarch and water; gradually stir the cornstarch mixture
into the saucepan and add the Equal. Continue to cook the
mixture until thickened, stirring constantly. Serve with the
brown rice.
50
Chicken Valencia
8 boneless, skinless chicken breasts – pounded thin
1 teaspoon salt
1 teaspoon pepper
¼ cup flour
¼ cup olive oil
½ cup white wine
2 large tomatoes
½ cup fresh mushrooms, sliced
½ cup scallions, chopped
1 clove fresh garlic, chopped
½ cup chicken stock
Season the chicken breast with the salt and pepper; lightly
coat the seasoned chicken with the flour. Pour the olive oil in a
large sauté pan and heat over medium-high; add the chicken
and sauté to a golden brown. When the chicken is browned on
both sides, add the white wine (to deglaze the pan); add the
tomatoes, mushrooms, scallions, garlic and chicken stock. Let
the mixture simmer for approximately 10 minutes, or until the
chicken is thoroughly cooked and the stock has thickened.
Turkey and Tomato Wrap

1 low fat flour tortilla (6 inches)
2 teaspoons reduced fat mayonnaise
2 slices deli style fat-free roasted turkey breast
2 tablespoons fresh tomato, chopped
1 tablespoons fresh basil leaves (or 1/8 teaspoon dried basil),
chopped
Lay the tortilla flat on a small plate; spread the mayonnaise on

the tortilla and lay the turkey breast on top. Sprinkle the
tomato and basil over the turkey and roll the tortilla.
51
Grilled Caribbean Chicken
4 ounces boneless, skinless chicken breast halves
2 teaspoon fresh lime juice
1 teaspoon vegetable oil
2 teaspoon jerk seasoning
Cooking spray
Heat the grill; place the chicken between two sheets of heavy
duty plastic wrap. With a meat mallet or rolling pin, flatten the
chicken to approximately ¼ inch thickness. In a small bowl,
combine the lime juice and oil; brush the mixture over both
sides of the chicken. Rub the jerk seasoning over both sides of
the chicken.
Place the chicken on a grill rack coated with cooking spray;

cover and grill 5 – 6 minutes on each side, or until done.
Creamed Peppery Chicken

4 boneless, skinless chicken breasts
Pepper (to taste – up to 1 teaspoon)
1 container (8 ounces) fat-free sour cream
Generously sprinkle the chicken breasts with pepper; spray a

12 inch non-stick skillet with non-fat cooking spray. Place the
seasoned chicken in the skillet and cook for 4 – 5 minutes over
medium heat. Turn the chicken and continue to cook it over
low heat.
Scoop the sour cream on top of the chicken; cover and

continue to cook for an additional 4 – 5 minutes, or until the
chicken is thoroughly cooked (white throughout).
52
Citrus Chicken
¼ cup lemon juice
2 tablespoons Dijon mustard
¼ teaspoon garlic powder
¼ teaspoon pepper
2 tablespoon frozen orange juice concentrate, thawed
1 tablespoon + 1 teaspoon vegetable oil
1 packet instant chicken broth mix, dry
1 pound boned and skinned chicken, cut into chunks
1 tablespoon + 1 teaspoon cornstarch
1 cup water
Spray a large skillet with cooking spray; sauté chicken pieces

1 – 2 minutes on each side. Remove the chicken from the
skillet and pour the lemon juice, garlic powder, pepper, orange
juice concentrate, oil, broth mix and parsley into the skillet;
heat until hot.
Place the chicken back into the skillet and cook – turning
frequently – for approximately 15 minutes, or until the chicken
is thoroughly cooked. Reduce heat, cover and simmer for an
additional 10 minutes.
Remove the chicken, leaving the juices in the skillet. In a small

bowl, dissolve the cornstarch in the water; add to the skillet
and stir. Return the chicken to the skillet; increase the heat,
stir and cook until the mixture is slightly thickened.
53
Grandma’s Standby Casserole
1 pound ground turkey
2 cloves garlic, crushed
1 teaspoon salt
¼ teaspoon pepper
2 cans (8 ounces) plain tomato sauce
1 bunch of scallions
4 ounces low fat cream cheese
1 cup fat-free sour cream
3 cups cooked spaghetti squash (see instructions below)
¾ cup low fat cheddar cheese, shredded
(squash preparation)
Cut the squash in half and place, cut sides down, in a pan;
pour ½ inch of water over top of the squash. Bake at 350
degrees for approximately 15 – 20 minutes.
*Do not over-cook; it will continue to cook in the casserole.
Remove the squash from the pan and let it cool.

Remove the seeds from the cooked squash; run a fork along
the inside, and the squash will come out in long strands (like
spaghetti).
(casserole)
Preheat the oven to 350 degrees. In a skillet, brown the turkey;
add the garlic, seasonings and tomato sauce. Cover and
simmer over low for 20 minutes. While the turkey and
seasonings are simmering, slice the scallions (include the crisp
part of the green); combine the scallions with the cream cheese
and sour cream, blend well.
Layer the bottom of an 8 inch x 8 inch glass pan with 1 ½

cups of spaghetti squash, ½ of the scallion mixture, and ½ of
the tomato and turkey mixture; sprinkle on approximately
one-fourth of the cheese on top. Repeat the layering, being
sure to layer the very top with cheese. Bake for 30 minutes.
54
Specialty Entrees
55
Bean and Cheese Tacos
½ cup chunky salsa
1 teaspoon dried minced garlic
1 package (8 ounces) fat-free cream cheese
¼ cup fat-free parmesan cheese, grated
½ cup onion, chopped
2 teaspoon dried parsley flakes
Preheat oven to 350 degrees; combine kidney beans,

1 tablespoon salsa and minced garlic in a small bowl – mash
mixture with a fork. Place tortillas on an ungreased cookie
sheet and spread approximately 2 tablespoons of the bean
mixture on one half of each tortilla – do not spread all the way
to the edge of the tortilla.
In a medium bowl, stir cream cheese with a spoon until soft;

add the parmesan cheese, onion and parsley flakes – mix well.
Spread the cream cheese mixture evenly over the bare half of
the tortilla; fold in half.
Quickly spray the tops of each folded tortilla with olive flavored
cooking spray and bake for approximately 10 minutes, or until
each tortilla begins to brown and filling is hot. Place 2
tablespoons of salsa on the top of each taco and serve.
56
Individual Pizza
1 flour tortilla (6 inches)
¼ cup pizza sauce
1 ounce part-skim mozzarella cheese, shredded
1 ounce low fat cheddar cheese, shredded
Desired amount of healthy toppings – mushrooms, ground
sirloin, etc. (optional)
Preheat oven to 450 degrees; place tortilla on baking sheet.

Spread the pizza sauce over the tortilla and top with the
cheeses. Bake 10 – 15 minutes, or until cheese is melted.
Pizza Burritos
1 can (16 ounces) fat-free refried beans
2 jars (14 ounce each) of Ragu pizza quick sauce – chunky
tomato
1 package (8 ounces) of fat-free mozzarella cheese
20 (10 inches each) fat-free tortillas
In a medium bowl, combine refried beans, Ragu Pizza sauce

and cheese; stir until well mixed. Put the stack of tortilla
shells in the microwave on high for 1 minute – to soften; put 2
heaping tablespoons of the sauce mixture into the center of
each softened tortilla. Roll up the tortillas and heat in the
microwave for 10 seconds.
* Add 10 seconds cooking time for each additional burrito.
57
Fish
&
Shellfish
58
Baked Tilapia with Dill Sauce
4 tilapia fillets
1 tablespoon Cajun seasoning (or, to taste)
1 lemon, sliced thinly
¼ cup low fat mayonnaise
½ cup fat-free sour cream
1/8 teaspoon garlic powder
1 teaspoon fresh lemon juice
2 tablespoons fresh dill, chopped
Preheat oven to 350 degrees; lightly spray 9X13 inch baking

dish with cooking spray. Season both sides of the tilapia fillets
with salt, pepper and Cajun seasonings; arrange in a single
layer in the baking dish. Place a layer of lemon slices over the
fish fillets and bake uncovered for 15 – 20 minutes, or until
fish flakes easily with fork.
While the fish is cooking, mix the mayonnaise, sour cream,

garlic powder, lemon juice and dill in a small bowl. Serve with
tilapia.
Salmon Croquettes
15 ounces of salmon from a pouch
2 eggs, beaten (or Egg Beaters)
1 cup flour
¼ teaspoon baking soda
½ cup buttermilk
Pepper (to taste)
Drain the salmon; spray a skillet with the non-stick cooking

spray. In a large bowl, combine the eggs, flour and pepper.
In a second bowl, mix the soda and buttermilk. Pour the
buttermilk mixture into the egg mixture, and add the salmon.
Divide the mixture into 4 patties and cook in the coated

skillet.
59
Cedar Plank Halibut
4 halibut fillets (approximately 8 ounces)
1 teaspoon salt
1 teaspoon black pepper
1 cedar plank, soaked in water for 1 hour
Preheat the grill to medium; rub oil, salt and pepper on the
halibut fillets. Put the seasoned fish on the pre-soaked cedar
plank and place the plank on the grill. Allow the fish to cook
for 10 – 15 minutes, depending on the thickness of the fillets;
fish should flake easily when it is done. Remove the halibut
from the heat and top with chopped fresh herbs and a squeeze
of lemon.
Open- Face Crab Sandwiches
½ cup fat-free mayonnaise

4 English muffins, split and toasted
1 can (8 ounces) crabmeat, or frozen imitation crab – thawed
1 teaspoon Worcestershire sauce
1 teaspoon dried parsley fakes
8 slices Kraft reduced fat Swiss cheese
Preheat the broiler. In a small bowl, combine mayonnaise and

mustard; spread the mayonnaise mixture evenly over the
toasted muffin halves. In a medium bowl, combine the
crabmeat, Worcestershire sauce and parsley flakes; spread
crabmeat mixture evenly over each muffin, and top each with
1 slice of Swiss cheese. Place the muffin halves on a broiler-
safe baking sheet and broil for approximately 3 minutes, or
until the cheese is melted. Serve immediately.
60
Grilled Herb Marinated Tuna with Lime
2 teaspoons fresh basil, chopped
2 tablespoons fresh chives, chopped
2 teaspoons fresh oregano, chopped
2 teaspoons fresh thyme
2 tablespoons fresh squeezed lime juice
2 teaspoons lime peel
¼ teaspoon cracked black pepper
2 teaspoons extra virgin olive oil
1 pound tuna steaks (approximately 2 small)
½ teaspoon salt
Mix the herbs, lime juice, lime peel, cracked black pepper and
oil, to create the marinade, in a small bowl; add the tuna to
the marinade. Cover and refrigerate the tuna and marinade for
a minimum of 30 minutes, and up to 3 hours. Preheat the
grill; immediately before putting the tuna on the grill, spray it
with nonstick cooking spray to keep the fish from sticking.
Season the steaks with salt; place the tuna on the grill. Cook
on each side for 5 – 7 minutes for well done tuna, or for 3
minutes to leave a little pink in the center.
Sautéed Shrimp
2 teaspoons extra virgin olive oil
3 large cloves garlic, finely minced
1 pound large shrimp – raw, peeled and de-veined (tails left on)
2 tablespoons Italian flat leaf parsley, finely chopped
Heat the olive oil in a large non-stick skillet; add the garlic and
cook over medium-high heat for 1 minute. Add the shrimp to
the skillet and cook for 3 – 4 minutes; turn, sprinkle with
parsley and cook for an additional 3 minutes. Season the
shrimp with salt and pepper, to taste. Serve with rice, or stir
fried vegetables.
61
Grilled Honey Balsamic Salmon
1½ tablespoons honey
1½ tablespoons Dijon mustard
1 tablespoon balsamic vinegar
¼ teaspoon coarsely ground pepper
¼ teaspoon garlic salt
2 salmon steaks (approximately 6 ounces each), 1/2 inch
thick
Preheat the grill and spray the grilling racks with non-stick
cooking spray. Combine the honey, Dijon mustard, balsamic
vinegar, pepper and salt in a bowl. Brush the mixture over the
salmon and place the fish on the grill; cover and grill for 2 – 3
minutes on each side, or until fish flakes easily with a fork.
Serve immediately.
Feta Tomato-Basil Fish

1/3 cup onion, chopped
1 garlic clove, minced
2 teaspoons olive oil
1 can (14.5 ounces) Italian diced tomatoes, drained
1½ teaspoons fresh basil, minced
1 pound white fish fillets, walleye or bass
2 ounces feta cheese, crumbled
In a saucepan, sauté the onion and garlic in oil until tender;

add the tomatoes and basil. Bring the mixture to a boil; reduce
heat and simmer, uncovered, for 5 minutes. Broil the fish,
4 – 6 inches from the heat, for 5 – 6 minutes. Top each fillet
with the tomato mixture and feta cheese; broil for 5 – 7
additional minutes, or until fish flakes easily with a fork.
62
Lemon Fish
1 pound fish fillets (preferably snapper or sole)
¼ cup white wine or chicken broth
4 – 6 lemon slices
½ teaspoon Molly McButter
1/8 teaspoon pepper
Arrange the fish in a 9 inch x 13 inch baking pan and top with
all of the listed ingredients.
*Consult the following directions for either microwave or

conventional oven preparation:
(microwave)
Cover with plastic wrap, venting one corner. Cook on high for
5 – 8 minutes (depending on thickness), rotating ¼ turn
halfway through cooking. Fish is done when it flakes easily
with a fork.
(conventional oven)
Preheat oven to 450 degrees. Bake uncovered for 10 minutes
per inch of thickness, or until fish flakes easily with a fork.
63
Orange Roughy
1 pound orange roughy fillets
1 medium onion, cut into thin strips
1 teaspoon lemon pepper seasoning
1 tablespoon dry butter buds
¼ cup plain bread crumbs
Spray a skillet with non-fat cooking spray and set the stovetop
heat to medium; place the orange roughy fillets into the skillet.
Top the fish with the onion, and sprinkle lemon pepper
seasoning and butter buds evenly on top of the fish; cook for 7
minutes. Turn the fish over and cook for an additional 3 – 5
minutes; sprinkle the fish with the bread crumbs during the
last 3 – 4 minutes of cooking time. Fish will be cooked when it
is completely white throughout and flakes when it is cut with a
fork.
Cedar Plank Halibut

4 halibut fillets (approximately 8 ounces each)
1 teaspoon salt
1 cedar plank, soaked in water for 1 hour
Preheat grill to medium; rub oil, salt and pepper on the fillets.
Put seasoned fish on the cedar plank and place the plank on
the grill. Allow the fish to cook for 10 – 15 minutes, depending
on the thickness of the fillets; fish should flake easily when it
is done. Remove from the heat and top with chopped fresh
herbs, a squeeze of lemon and chopped.
64
Easy Marinated Swordfish
3 tablespoons fresh lime juice
2 tablespoons white wine vinegar
1 teaspoon salt
1/8 teaspoon freshly ground black pepper
¼ teaspoon ground ginger
¼ teaspoon dried basil
1/8 teaspoon dried thyme
1/8 teaspoon dried parsley
1 teaspoon hot pepper sauce
1 pinch cayenne pepper
3 tablespoons vegetable oil
2 fresh swordfish fillets
In a medium bowl, stir the lime juice, white wine vinegar, salt,
pepper, ginger, basil, thyme, parsley, hot pepper sauce,
cayenne pepper and oil. Place the fish fillets into the bowl,
cover and marinate for a minimum of 10 minutes, or
preferably, up to 3 hours.
Preheat the broiler or an outdoor grill to high heat.
Place fish onto the grill, or on a broiling pan, and discard of

the marinade. Grill or broil the fish for approximately 5
minutes per side, or until the fish flakes easily with a fork.
65
Fish in Salsa
1 pound fish fillets (snapper or sole)
¾ cup salsa
Spray a 9 inch x 13 inch pan with non-stick cooking spray;

arrange fish in the pan.
*Consult the following directions for either microwave or

conventional oven preparation.
(conventional oven)
Preheat the oven to 450 degrees. Bake the fish, uncovered, for
approximately 4 – 6 minutes per ½ inch thickness. Drain any
liquid from the pan and spoon the salsa over the fish. Return
the fish to the oven and cook for an additional 2 minutes, or
until salsa is heated.
(microwave method)
Cover the dish with plastic wrap and vent one cornier. Cook
the fish on high for approximately 4 – 6 minutes, depending
on the thickness of the fish. Rotate ¼ turn halfway through
cooking. Drain any liquid from the dish and spoon the salsa
over the fish. Cook the fish for an additional 1 – 2 minutes, or
until salsa is heated.
66
Salmon Cakes
1 can (15.5 ounces) red salmon, drained (or, 2 cups flaked)
1 teaspoon onion powder
¼ cup red pepper, diced; or, canned pimento (2 ounce jar)
6 unsalted Saltines, crushed
3 tablespoons Miracle Whip light
1 teaspoon lemon juice
4 drops Tabasco sauce
Remove the skin from the fish; spray a skillet with non-stick
cooking spray. Combine all of the listed ingredients in a
medium bowl, mashing the salmon bones with a fork. Shape
the mixture into 4 cakes. Place the salmon cakes in the skillet
and cook over medium heat, turning once, until they are
lightly browned on each side.
67
Roasted Salmon with Mustard Dill Sauce
¼ cup reduced fat sour cream
¼ cup reduced fat or light mayonnaise
2 tablespoons mustard
Dill – 1 teaspoon fresh, or ½ teaspoon dried
1 teaspoon lemon juice
Kosher salt
Black pepper, freshly ground
4 (6 ounces each) salmon filets
¾ pound fresh asparagus spears, trimmed
Olive oil
*The following may be prepared in advance and chilled.

Blend the sour cream, mayonnaise and mustard until smooth;
add the dill and lemon juice, and season (to taste) with the salt
and black pepper.
Preheat the oven to 450 degrees; arrange the salmon filets on

one side of a baking sheet. Toss asparagus spears with 2
teaspoons of olive oil and place in a single layer on the same
side of the baking sheet as the salmon. Generously season the
salmon and asparagus with salt and pepper; roast in the oven
for 10 – 14 minutes, or until salmon is just cooked
throughout. Transfer the roasted fish to serving plates and
spoon the mustard dill sauce them.
68
Grilled Shrimp
1 pound jumbo shrimp, peeled
2 cloves fresh garlic, minced
2 teaspoons olive oil
2 tablespoons hot sauce
¼ cup fresh lemon juice
¼ cup fresh orange juice
¼ cup scallions, finely chopped
Salt (to taste)
Cracked black pepper (to taste)
2 tablespoons fresh dill, finely chopped
4 skewers
Peel jumbo shrimp and slide 4 ounces of shrimp onto each

skewer; mix all ingredients in an airtight container and add
the skewered shrimp. Allow the shrimp to marinate for a
minimum of 2 hours.
Remove the skewed shrimp from the container and cook it

over coals (warmed to a medium heat) for approximately 3
minutes per side. Cooking time may vary depending on size.
69
Surf and Turf Kabobs
48 medium size shrimp, peeled and de-veined
1½ pounds beef tenderloin, cut into 24 1-inch cubes
2 teaspoons granulated garlic
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon thyme
18 kabob skewers
In a large mixing bowl, combine all the listed ingredients and

mix well.
Slide 4 shrimp onto 12 of the skewers, and 4 beef cubes on the

remaining 6 skewers. Grill the shrimp and beef skewers over
coals (warmed to a medium heat) for 7 minutes, or until the
shrimp is fully cooked. Serve.
70
Breakfast
71
Soft or Hard Cook Eggs
Eggs (desired amount)
Water (enough to cover eggs)
(cold water start)

Begin with the eggs at room temperature and cover them
completely with cold water. Heat the eggs and water on
stovetop until water boils; remove from heat and cover pan.
Let the eggs and water stand for 2 – 4 minutes for soft cooked
eggs, and 25 – 30 minutes for hard cooked eggs.
(boiling water start)

Begin with the eggs at room temperature. Bring water to a boil
in a large saucepan; add eggs (to prevent the egg shells from
cracking, carefully lower the eggs into the water with a spoon).
Reduce heat and let water simmer for 3 – 5 minutes for soft
cooked eggs, and 22 – 25 minutes for hard cooked eggs.
Scrambled Eggs
Eggs (desired amount)
1 tablespoon fat-free or skim milk (per egg)
Salt (to taste)
Pepper (to taste)
Break eggs into a bowl, and add milk, salt and pepper; beat
with a fork. Spray a skillet with non-stick cooking spray and
heat on stovetop; pour in egg mixture and reduce heat to low.
When egg mixture begins to settle at the bottom and sides of
the skillet, lift the cooked portions with a spatula and gently
turn it (to cook evenly). When mixture is thoroughly cooked,
approximately 5 – 8 minutes, transfer it from the skillet to a
hot platter; serve immediately.
72
Omelet
2 eggs, beaten
2 – 3 ounces low fat cheese, shredded
Mushrooms, green peppers, onions or your favorite vegetable
(optional)
Spray a skillet with cooking spray and place over medium-high

heat; crack the eggs into a bowl and beat them with a fork.
Pour eggs into the hot skillet to cook. When the bottom layer of
the eggs are settled around the edges of the skillet, lift the
edge of the skillet, using a spatula, and tip the pan to let the
raw egg from the top flow underneath; repeat until there is not
enough raw egg left to run to the bottom.
Turn the stovetop to lowest possible setting, and sprinkle the

cheese, and optional vegetables, over one side of the cooked
eggs; cover the pan with a lid, and allow 1 – 2 minutes for the
eggs to finish cooking and for the cheese to melt (this may take
1 – 2 additional minutes).
When the eggs are done, slip a spatula under the naked half
and fold it over the side with fillings. Remove the omelet from
the skillet and serve.
73
Basic Egg and Cheese Soufflé
1 cup fat-free cottage cheese
3 large eggs, or egg substitute equivalent
½ cup low fat Colby jack cheese
Minced ham, onions, peppers (red or green) mushrooms,
spinach, feta cheese (optional)
Preheat oven to 350 degrees. Blend in a mixing bowl, cottage

cheese, eggs, salt and pepper; add the cheese, and optional
ingredients, to the mixture and pour into a small casserole
dish. Set the casserole dish inside of another pan, large
enough to allow one inch of water underneath the casserole
dish; add one inch of water. Bake the mixture for
approximately 45 minutes, or until the top is nicely browned.
Breakfast Burrito
½ pound Healthy Choice kielbasa, diced into tiny pieces
8 egg whites
¼ cup chunky salsa
½ cup fat-free cheddar cheese, fancy shredded
10 fat-free soft flour tortillas
In a large non-stick skillet, heat the diced kielbasa over

medium-high heat for 3 – 4 minutes. Beat egg whites and
chunky salsa in a mixing bowl; add the egg/salsa mixture to
the skillet and stir every 30 seconds. When the eggs are
completely cooked, yet still slightly damp, add the cheddar
cheese to the skillet and stir; allow approximately 30 seconds
for the cheese to melt. Microwave the tortillas for 10 – 30
seconds, or until they are soft and warm. Fill the middle of
each tortilla with the prepared egg mixture and fold like a
burrito.
74
Cottage Cheese Pancakes
1 package instant oatmeal (plain)
1 egg
½ cup low fat or fat-free cottage cheese
Splash of fat-free or skim milk
Dash of vanilla extract
Dash of cinnamon
Beat ingredients in a mixing bowl, and spray a large nonstick

skillet with cooking spray. Add approximately one tablespoon
of the mixture to the heated skillet the mixture will be thin.
When the mixture has turned golden brown on the bottom, flip
and cook the other side.
*You can also use savory spices – such as onion powder, garlic
powder, salt and pepper – in place of sweet ingredients, to
make small crepe-like pancakes.
**Crepe-like pancakes can be substituted for pastas, such as

lasagna noodles, in most recipes.
75
Garden Vegetable Crust-less Quiche
1½ cups egg substitute
3 large eggs
1½ cups (6 ounces) reduced fat extra sharp cheddar cheese,
shredded and divided
1½ cups (6 ounces) reduced fat Monterey jack cheese,
shredded and divided
½ cup 1% low-fat milk
½ cup (approximately 2 ¼ ounces) all purpose flour
1 teaspoon baking powder
½ teaspoon salt
1 carton (16 ounces) fat-free cottage cheese
4 cups (approximately 4) sliced zucchini
2 cups potato with onion (such as Simply Potatoes), diced
1 cup (approximately 1) green bell pepper, finely chopped
1 package (8 ounces) pre-sliced mushrooms
½ cup fresh parsley, chopped
2 tomatoes, thinly sliced
Preheat the oven to 400 degrees. In a large mixing bowl, beat

egg substitute and eggs until fluffy; add ¾ cup cheddar
cheese, ¾ cup jack cheese, milk, flour, baking powder, salt
and cottage cheese. In a large skillet, add the cheese mixture
and heat over medium-high heat until warm.
Spray a smaller second skillet with cooking spray; add the

zucchini, potatoes/onions, peppers and mushrooms; sauté for
5 minutes, or until tender. Add the vegetable mixture and
parsley to the egg mixture (in the large skillet). Pour the entire
vegetable/egg mixture into a 3 quart casserole dish coated
with cooking spray; top with the remaining ¾ cup cheddar
cheese and ¾ cup jack cheese, and arrange the tomato slices
on top of the cheese.
Bake at 400 degrees for 15 minutes. Reduce oven temperature

to 350 degrees (do not remove dish from oven) and bake for an
additional 35 minutes, or until lightly browned. Allow the
casserole to stand before serving.
76
Dressings
&
Marinades
77
Teriyaki Sauce
1/3 cup light soy sauce
¼ cup dry sherry
2 tablespoons natural rice vinegar
3 tablespoons Splenda
1 tablespoon brown sugar, or brown sugar substitute
2 teaspoons sesame oil
1 teaspoon freshly grated ginger
½ teaspoon minced garlic
Whisk all the ingredients in a small bowl; cover and cool in the
refrigerator.
This sauce is versatile and tastes great as a marinade for beef,

pork, chicken and seafood; as a dipping sauce for cooked
meats; and as a stir fry sauce, when thickened with a touch of
cornstarch.
Raspberry Vinaigrette
4 tablespoons natural rice vinegar
2 tablespoons canola oil
¼ cup fresh or frozen raspberries
1 tablespoon lime or lemon juice
1 tablespoon water
Fresh ground pepper (to taste)
Puree all ingredients in a food processor, or blender until

smooth. Add pepper, to taste.
This is delicious over grilled chicken or mixed greens.
78
Sweet Smokey Barbecue Sauce
2 teaspoons canola oil
1 teaspoon garlic, minced
1 cup onion, finely chopped
1 can (6 ounces) tomato paste
1 cup water
2 tablespoons apple cider vinegar
3 tablespoons Worcestershire sauce
1/3 cup Splenda
2 teaspoons molasses
1 teaspoon dry mustard
3 – 4 drops liquid smoke
Tabasco sauce (to taste, optional)
In a medium saucepan, heat oil and garlic over medium heat

for 1 minute; add onion and continue to cook for an additional
10 minutes, until onion is soft and translucent. Add the
remaining ingredients; stir well and simmer for 20 minutes
over low heat. Remove the mixture from the heat and blend in
a lender, to smooth and meld flavors. Cool, cover and
refrigerate.
*Keeps for 2 weeks
79
Desserts
80
Almost Rice Pudding
1½ cups fat-free cottage cheese
1 cup fat-free or skim milk
½ cup fat-free half and half
½ cup Splenda
¾ cup egg substitute, or three eggs
Cinnamon (to taste)
Nutmeg, or pumpkin pie spice (to taste, optional)
Combine the cottage cheese, milk, half and half, Splenda, eggs
and nutmeg/pumpkin spic blender; blend. Pour the mixture
into eight 6 ounce ramekins, or one 8 inch soufflé dish. Place
the ramekins or soufflé dish in another pan and pour 1 inch of
water into pan (be sure not cover the smaller dishes with the
water). Bake at 350 degree in the oven. Pudding is done when
a knife can be inserted into the center and pulled out clean
(with no mixture on the knife).
Cottage Cheese Mousse

1 container (16 ounces) fat-free cottage cheese
1 container (8 ounces) Cool Whip Free
1 small box (4 servings) sugar-free JELL-O, or sugar-free
pudding
Fruit (optional)
Put cottage cheese into a blender; blend until smooth and

pour into a bowl. Combine sugar-free JELL-O, or sugar free
pudding, with cottage cheese and stir until completely mixed.
Fold in cool whip; add fruit and refrigerate for 1 hour.
* For best results, use mandarin oranges with orange JELL-O,

strawberries with strawberry JELL-O, etc.
81
Custard
2 large eggs
2 large egg whites
2/3 cup Splenda
2 teaspoons vanilla
2 cups 1% milk
1 cup evaporated low fat or skim milk
Fresh nutmeg, grated or ground
Preheat oven to 325 degrees. In a medium bowl, whisk eggs,

egg whites, Splenda and vanilla; set aside. In a small sauce
pan, bring milk and evaporated milk to a low simmer. Whisk a
small amount of the hot milk mixture into the egg mixture, to
temper the eggs; whisk in the remaining milk. Strain mixture
into a large measuring cup with a pouring lid or bowl. Pour, or
ladle, the mixture into 6 ounce custard cups or ramekins, and
sprinkle with nutmeg. Set the cups in a large baking dish and
place the baking dish into the preheated oven. Pour hot water
into the baking dish, until the water level is halfway up the
sides of the custard cups. Bake for 45 – 55 minutes, or until
edges of custard has set and center jiggles slightly when
shaken. Refrigerate and allow custard to cool before serving.
Fudgesicles
1 small box (4 servings) sugar-free chocolate pudding mix
1½ cups fat-free or skim milk
½ cup plain low fat yogurt
Combine the chocolate pudding mix with the milk and mix;
add the yogurt. Pour into dessert cups and chill, or freeze into
popsicles.
82
Guilt-free Angel Food Cake
2 cups Splenda, sifted
1 1/3 cup cake flour, sifted
1½ cup (10 – 12) egg whites, room temperature
¾ teaspoon kosher salt
1½ teaspoon cream of tarter
1 teaspoon pure vanilla extract
Preheat the oven to 350 degrees. Combine ½ cup of Splenda

with the flour and sift 4 times, set aside. Place the egg whites,
salt and cream of tartar in a mixing bowl and beat on high
with an electric whisk for approximately 1 minute, or until
eggs form medium-firm peaks. Slow the mixer to medium and
sprinkle the remaining 1½ cups of Splenda over the beaten
egg whites; adjust the mixer back to high and beat until the
mixture is thick and shiny. Add the vanilla and beat for 1
minute. Scrape the egg mixture into a large bowl and sift
approximately ¼ of the flour mixture over the egg whites; fold
the flour carefully into the batter. Continue adding flour in 3
equal parts, sifting and folding.
Pour the batter into an ungreased 10 inch tube pan, smooth

the top and bake for 30 minutes, or until it is springy to the
touch. Invert the pan on a cooling rack and allow the cake to
cool. Once it has cooled, run a thin flexible knife around the
cake to remove it from the pan.
83
Instant Dessert
8 ounces Cool Whip Free

2 small boxes (4 servings each) sugar free JELL-O, any flavor
2 cans crushed pineapple in natural juice, drained
1 carton (16 ounces) fat-free cottage cheese
1 small box (4 servings) sugar-free cheesecake instant pudding
Scoop of protein powder (optional)
½ cup fresh strawberries, pureed (optional)
Mix ingredients and chill.
Key Lime Pie

1 small box (4 servings) sugar-free lime gelatin
¼ cup boiling water
2 containers (8 ounces) no-sugar-added key lime yogurt
Heat the water to boiling; with a fork, stir in the gelatin until it
is completely dissolved. Pour the gelatin mixture into a large
bowl and add the yogurt; whisk until smooth. Stir in the Cool
Whip Free; mix until smooth. Pour the mixture into dessert
cups and refrigerate for a minimum or 2 hours, or preferably,
overnight before serving.
84
Kiwi in Strawberry Sauce
1 container (4 ounces) low fat, sugar-free vanilla yogurt

1 kiwi, peeled and cut into ¼ inch slices
Sprig of fresh mint (optional)
(strawberry sauce)
¼ cup fresh strawberries, sliced (or your favorite fruit)
1 tablespoon fresh orange juice
½ teaspoon honey (or Splenda)
Dash of ground nutmeg
Spoon the vanilla yogurt into a dessert bowl; top with the kiwi
slices. In a blender or food processor, puree the strawberries,
honey or Splenda, orange juice and nutmeg until smooth.
Pour over the kiwi and yogurt. Garnish with the sprig of mint
before serving.
*Recipe makes one serving.
Orange Dessert
2 small boxes (4 servings) orange sugar-free JELL-O
2½ cups mandarin oranges, rinsed
4 cups boiling water
1 gallon sugar-free vanilla ice cream
Dissolve JELL-O in boiling water; scoop ice cream into JELL-O

and stir until melted. Add the oranges to the JELL-O/ice
cream mixture; pour into a large serving dish and refrigerate
before serving.
85
Orange Fluff
1 package (8 ounces) fat-free sour cream
1 small box (4 servings) sugar-free orange gelatin
1 can (11 ounces) mandarin orange segments in light syrup,
drained
In a mixing bowl, stir sour cream, gelatin and Cool Whip Free
until well mixed; gently fold in mandarin orange segments.
Serve chilled.
Pumpkin Mousse
1 small box (4 servings) sugar-free instant vanilla pudding
2 cup skim milk
½ cup solid pack pumpkin
1 teaspoon pumpkin pie spice
½ cup Cool Whip Free
Cinnamon (optional)
Prepare pudding according package directions, substituting

the skim milk. With a spoon, fold solid pack pumpkin,
pumpkin spice and Cool Whip Free into the pudding. Before
serving, top the pudding with a dollop of Cool Whip Free and
cinnamon, if desired.
86
Orange Salad
24 ounces low fat cottage cheese
1 can (11 ounces) mandarin oranges, drained
1 can (8 ounces) pineapple pieces, drained
1 small box (4 servings) sugar-free orange JELL-O
4 ounces Cool Whip Free
3 packets Splenda
Mix ingredients in a bowl; refrigerate for a minimum of 30

minutes before serving.
Spiced Grape and Yogurt Salad

¼ cup low fat vanilla yogurt
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cardamom
1 cup red seedless grapes
1 cup green seedless grapes
In a mixing bowl, combine the yogurt, cinnamon and

cardamom. Fold in the grapes and chill.
87
Baked Apples in Fruit Sauce
4 small apples
½ cup (4 fluid ounces) unsweetened orange juice
1 egg yolk
Artificial sweetener (to taste)
Preheat the oven to 350 degrees. Peel and core the apples;
wrap each apple in a piece of aluminum foil and bake in oven
for 45 minutes.
In a mixing bowl, whip the egg yolk and the orange juice. Put
the mixture in a double boiler and continue whipping until it
is smooth begins to bubble. Add the sweetener.
Remove the apples from the oven and place each in an

individual serving dish. Pour ¼ of the sauce over each apple.
88
Two Bite Cupcakes
(yellow cake)
¼ cup butter, softened
2/3 cup Splenda
1 large egg
1 teaspoon vanilla extract
1¼ cups all purpose flour
1½ teaspoon baking powder
½ teaspoon baking soda
1/3 cup 1% milk
1/3 cup pineapple juice
(light cream cheese frosting)

12 ounces light cream cheese, tub-style
6 ounces non fat cream cheese
1/3 cup Splenda
1½ cup Cool Whip Free
(yellow cake)
Preheat oven to 350 degree; spray 30 small or mini-muffin tins with nonstick
cooking spray. In medium bowl, cream the butter and Splenda with an
electric mixer; beat in the egg and vanilla – this is the “creamed mixture”. In
a small bowl, sift dry ingredients.
Alternate mixing dry ingredients (already sifted) and liquid ingredients
(remaining ingredients) into creamed mixture; follow a three step process.
Fill the muffin pan sections with approximately 1½ tablespoons of the batter
(filling each section no more than 2/3 full). Bake 8 – 10 minutes, or until
center of cupcake springs back when touched. Remove the cupcakes from
the oven and allow them to cool for 10 minutes; remove from muffin tins
and allow them to finish cooling.
(frosting)
In a small mixing bowl, use an electric mixer to beat the cream cheeses until
smooth; add the Splenda and beat for 1 additional minute. On low speed,
beat in the whipped topping – briefly, until smooth. Top each cooled
cupcake with 2 tablespoons of frosting.
89
Beverages
&
Protein Shakes
90
Hot Cocoa
1 tablespoon unsweetened cocoa
2 tablespoons dried milk powder
8 ounces fat-free or skim milk
Dash of salt
Blend the Splenda, unsweetened cocoa, dried milk powder and

salt in a large mug. Mix in the milk and stir until the powders
are completely dissolved. Microwave for 1 minute on high, or
until hot.
Ice Cold Lemonade

1/3 cup fresh lemon juice – (1 large lemon) or 1/3 cup lemon
juice concentrate
2 tablespoons Splenda
Crushed ice
Pour the lemon juice into a tall (12 ounce) glass. Add the
Splenda and stir until it is completely dissolved. Fill the glass
with crushed ice and cold water; stir.
Luscious Pina Colada

2 scoops vanilla protein powder
2 tablespoon sugar-free vanilla pudding mix
Dash of coconut flavoring
Dash of pineapple flavoring
Ice
Put in all the ingredients into a blender and blend until

smooth. Add ice and blend until the mixture reaches a
smoothie consistency.
91
Orange Creamsicle Shake
4 ounces skim milk, frozen into cubes
1 ounce mandarin oranges, drained
4 ounces low fat plain yogurt
1 packet sugar substitute
Place all the ingredients into a blender (in the order listed) and
blend until smooth.
Tropical Breakfast Drink

1 cup fresh strawberries, cut
8 ounces canned pineapple chunks (in natural juice)
1 fresh banana
½ cup egg substitute
1 scoop of vanilla protein powder
Ice
Blend all the ingredients in a blender until smooth.

*Recipe makes 1 serving.
Peach Creamsicle
6 ounces Crystal Light peach tea

2 tablespoon sugar-free instant vanilla pudding
1 scoop vanilla protein powder
6 packets Splenda
Ice cubes
Thoroughly mix the ingredients in a blender.
92
Vanilla Butterscotch
8 ounces cold water

1 tablespoon sugar-free butterscotch pudding
1 tablespoon sugar-free vanilla pudding
4 – 5 ice cubes
Combine all the ingredients in a blender. Allow time for

mixture to settle before serving (should have a custard-like
texture and taste).
Vanilla Frosty
1 – 2 scoops vanilla protein powder
2 – 4 ounces low sugar, low fat yogurt (any flavor)
10 – 12 ice cubes
¾ cup water or soy milk
Blend all the ingredients in a blender until mixture has the

consistency of a Wendy’s frosty.
Vanilla Peanut Fruity

1 tablespoon sugar-free vanilla pudding mix
8 ounces water
1 tablespoon berry, raspberry, peach or your favorite sugar-
free syrup
3 – 5 ice cubes
2 teaspoons peanut butter (crunchy)
Blend the protein powder, pudding mix, water, fruit syrup and
ice in a blender. Add the peanut butter and blend until the ice
turns into slivers.
*Adding too much ice will dilute the peanut butter taste.
93
Triple Vanilla Breakfast Drink
1 small box (4 servings) sugar-free vanilla pudding mix
¾ cup vanilla flavored protein powder
3 cups non-fat dry milk
½ cup Splenda
4½ teaspoons vanilla
(powder mix)
Combine the pudding mix, protein powder, dry milk and
Splenda in a large plastic container; cover with a lid and shake
vigorously until mixed.
(drink)
For each breakfast drink, pour ½ cup of the powder mix, ½
teaspoon of vanilla, 1 cup water and 1 cup ice into a blender.
Blend the mixture until it is thick and smooth.
94

Weight Loss Surgery Cookbook

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ProMedica Weight Loss Surgery

1.1470.121515.IU © 2015 ProMedica

Soups & Salads 11 – 19

Beef & Pork 21 – 30

Fish & Shellfish 59 - 70

Dressings & Marinades 78 - 79

Beverages & Protein Shakes 91 - 94

Spread refried beans onto the bottom of a flat, square pan.

Black Bean Dip

Combine all ingredients in a food processor; process until

Place cottage cheese into a food processor; process until

Mix all ingredients with a hand mixer on low speed for

Combine tahini, cumin, salt and garlic in a small bowl. While

In a bowl, combine spinach, sour cream or cottage cheese,

Smoked Salmon Spread

Combine salmon, cream cheese, horseradish, lemon juice and

Preheat oven to 350 degrees and spray a 1 ½ quart slow

Brown meat in a non-stick skillet, on medium-high heat; drain

Combine chicken, water, onion, carrot and celery in saucepan.

In a large saucepan, cook beef, celery, onion and green pepper

Combine garlic, tomatoes, water, tomato paste, chili powder,

In medium bowl, combine green beans, kidney beans,

Southwestern Three Bean Salad

In medium bowl, combine tomato, shrimp and parsley. In a

Cottage Cheese Shrimp Salad

Place the salmon in a small bowl and flake to separate. Stir in

1 can (3 ounces) water-packed tuna, well drained

In a small bowl, flake tuna with a fork; combine with

Combine all ingredients and mix well. Serve on lettuce, or as a

* You can also substitute shrimp for part, or all, of the

Ham & Cheese Potato Salad

In a large bowl combine mustard, tartar sauce and parsley;

Zesty Egg Salad

Mexican Beef Bites

Place tomatoes, jalapenos, garlic, lime juice, cilantro, onion,

1½ pounds boneless steak (round, flank or top sirloin), well

Mix marinade ingredients in a container large enough to

Spray a large kettle or soup pot with non-fat cooking spray.

Preheat oven to 350 degrees. In a large bowl, mix all meatball

In a small saucepan, combine the sauce ingredients; simmer

In a large glass measuring bowl, combine dry pudding mix and

Place 6 ham steaks into a large microwaveable dish, cover with

Preheat oven to 450 degrees. Coat muffin tin (average sized,

Begin making meatloaf by putting ground beef in a medium

Use a small kitchen knife to make several slits in the roast;

Combine brown sugar, soy sauce, sesame seeds, garlic and

Preheat oven to 350 degrees; arrange chicken in a 3 quart

Preheat oven to 350 degrees; combine the tomatoes (and

Place the pounded chicken smooth side down on a cutting

Cook pasta according to the package directions. Over medium

Rolled Chicken and Asparagus

1 pound boneless, skinless chicken breasts

Preheat oven to 350 degrees; cut chicken breasts into 8 – 10

Spray a 9 inch x 9 inch pan with non-stick coating; arrange

*Follow the directions below for either microwave or

Crock-Pot Chicken Breast

Marinate the chicken in the salad dressing overnight, or up to

Cook the chicken over medium heat in a non-stick skillet, or

Easy Crock Pot Southwest Chicken and Rice