WARNING IF YOU ARE POST-OP PLEASE CONSULT YOUR OWN SURGEON ON HIS/HER TIME TABLE BEFORE GOING ON REGULAR DIET...

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"My Cookbook for Gastric Bypass Patients is available now click on the cookbook logo below to "ENTER" the book site"

Click on the cookbook logo above to "ENTER" My cookbook site.".Over 3000 books sold". All the recipes in the cookbook are different from those posted on this website. All recipes are fat free or low fat/sugar free recipes.. Appetizers & Dips, Casseroles, Beef, Desserts, Fish & Seafood, Poultry, Pork, Salads, and Soups & Stews....Over 100 recipes, Post-op Tops from hospital, home and beyond, Breaking Plateaus and much more...

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Please feel free to copy or print out any recipes from below, also click on the pictures for direct links to even more low fat/sugar free recipes....

The incredible edible egg!

Yummy Chicken and Turkey Recipes!

Crockpot & Soup Recipes!

Talk about Protein Fish has it!!!

Delicious Pork Recipes!

Sugar Free Low Fat Dessert Recipes!

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Campbell's Szechwan Burgers

Prep/Cook Time: 20 minutes

1 1/2 lb. ground beef l can (10 3/4 oz.) Campbell's Cream of Mushroom or 98% Fat Free Cream of Mushroom Soup 1/3 cup water 1/3 cup peanut butter 1 tbsp. soy sauce 1/4 tsp. garlic powder l/8 tsp. crushed red pepper 6 round sandwich rolls, split

SHAPE beef into 6 patties, 1/2” thick. COOK patties in skillet until browned. Pour off fat. ADD soup, water, peanut butter, soy, garlic and red pepper. Heat to a boil. Cover and cook over low heat 5 min. or until patties are done. Serve on rolls. Serves 6.

Protein from beef, peanut butter, cream of mushroom..

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Posted by: Steph (Montgomery, AL) "Great Super Bowl Party or Party recipe that satisfies a mexican craving" Mexican Dip!!!! I can only have about 3-4 chips full of the dip (about 1/2 cup), but it is sooo good. The other benefit, is that you can take it to a party (Super Bowl Party coming up for some of you)and it's something you can have too :)

Ingredients:

1 can fat-free refried beans 1 package of Hidden Valley Ranch dressing (dry) 1 16 oz container fat-free sour cream 1 package of shredded (mexican or 4 cheese) fat-free cheese 1 package of Frito's Scoops or Wow! Tortilla Chips (If you do not like the fat-free sour cream or cheese, you can substitute it with the light versions -- gives a little more flavor)

Directions:

1. Smooth can of refried beans onto a platter (a flat, square cookie sheet works really well) 2. Mix ranch dressing and sour cream in a bowl. If you wisk it, it seems to incorporate better. 3. Smooth sour cream/ranch mixture over the top of the refried beans. 4. Top with the entire package of shredded cheese. Serves 6-8 people with regular appetites or about 15 of us :)

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Black Bean Salsa

Ingredients:

1 can (16 oz.) black beans 1 can (12 oz.) shoepeg (white) corn 1/4 C. cilantro 1/2 C. chopped green pepper 1 medium purple onion, chopped 3-4 medium tomatoes, chopped 1 jalapeno pepper, chopped (discard seeds for mild, leave seeds for hot) 1 T. canola oil Juice of one large lime 1 tsp. salt 1 tsp. garlic powder

Directions:

Drain and rinse black beans and shoepeg corn. Place in a large mixing bowl. Add cilantro, green pepper, purple onion, tomatoes and jalapeno pepper. Blend well. Drizzle the canola oil and lime juice over the top of mixture. Add salt and garlic powder and mix well. Cover and refrigerate for 2-3 hours. Serve with baked tortilla chips

Nutrition information per serving: 41 calories, 7 gm carbohydrate, 2 gm protein, 0.8 gm fat, 0 mg. cholesterol Yield: 24 servings, 1/4 C. each

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Low-Fat Dill Dip

Ingredients:

2 cups non-fat sour cream 1 cup fat-free Miracle Whip 1 tablespoon dill weed 1 teaspoon garlic powder 1 teaspoon season salt 1-2 teaspoons Worcestershire sauce 1 round loaf pumpernickel bread

Directions:

In a medium bowl, blend sour cream and mayonnaise together. Add dill weed, garlic powder, and season salt. Mix thoroughly. Add Worcestershire sauce to desired taste. Mix. Scoop out center of pumpernickel bread to resemble a bowl, reserving torn pieces of bread. Place dill dip in center of bread. Tear bread that was scooped out into bite-size pieces for dipping. Enjoy!

Nutrition information per serving: 83.5 calories, .043g fat, 0mg cholesterol, 567mg sodium Yield: Serves 6-8.

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Tropical Fresh Fruit Salsa

Ingredients:

1/2 med cantaloupe 1/2 med honeydew 2 pears, cored 2 apples, cored 1/2 pineapple, cored 1/2 pint strawberries 1 papaya 1 mango 1 bunch cilantro, chopped 1 bunch green onion, chopped on bias 2 large jalapeño, seeded & chopped 1 tsp tabasco crushed red pepper flakes, to taste

Directions:

Dice all the fruit and toss in bowl. Add cilantro, green onion, jalapeños, tabasco, and crushed red pepper flakes (for spicier salsa, add more tabasco). Refrigerate for one hour or more (the longer, the better).

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Low Fat Macaroni and Cheese

Ingredients:

1 pkg. (8 oz) macaroni twirls 8 oz. cooked 96% fat-free ham, diced 1 can (12 oz) evaporated skim milk 1/2 C. skim milk 1/2 tsp. salt 1/4 tsp. white pepper 1 T. Molly McButter 2 T. minced onion 12 oz. Healthy Choice fat-free processed cheese loaf, cubed 1/2 C. chopped green onion

Directions:

Cook macaroni in boiling water according to package directions. Add diced ham during last 5 minutes of cooking time. Drain well. In crockpot, combine macaroni, ham, milks, salt, pepper, Molly McButter, onion and cheese. Cover and cook on low 2 hours or until cheese melts, stirring occasionally (or combine in a double boiler, cover and cook until cheese melts). Do not overcook. Garnish with green onion and serve.

Nutrition information per serving: 304 calories, 40g carbohydrate, 30g protein, 2.5g fat, 23mg cholesterol Yield: 6 servings, 1 cup each

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Oklahoma Bean Skillet

Ingredients:

1/2 lb. 90% fat-free ground beef 1 C. chopped onion 1/4 C. chopped green pepper 1 tsp. minced garlic 1/2 tsp. salt 1 can (14 1/2 oz.) diced tomatoes 1 can (15 1/2 oz.) chili beans 1 C. dry quick-cooking rice 1 C. shredded fat-free cheddar cheese 2 oz. salsa and cream cheese flavored baked tortilla chips, crushed (approximately 32 chips)

Directions:

Brown ground beef in a large skillet. Drain, rinse and return to skillet. Add onion, green pepper, garlic and salt. Continue to cook until onion is clear. Stir in undrained tomatoes and chili beans. Bring to a boil. Reduce heat to simmer. Stir in rice. Cover and cook 5 minutes. Sprinkle cheese over top. Replace lid and continue to cook 2 minutes or just until cheese melts. Sprinkle crushed chips edges and serve.

Nutrition information per serving: 273 calories, 38g carbohydrate, 21g protein, 5.4g fat, 1.7g saturated fat, 27mg cholesterol, 3.5g dietary fiber Yield: 6 servings, 1 cup each

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Tex-Mex Beef and Bean Soup

Enjoy Mexican flavors in this easy beef and bean soup.

Ingredients: Nonstick spray coating, 1/2 pound boneless beef round steak, cut into 1/2-inch cubes, 1 cup chopped onion, 1 clove garlic, minced, 2 cups water, 1 14-1/2-ounce can tomatoes, cut up, 1 cup chopped carrot, 1 8-ounce can kidney beans, drained, 1/2 cup chopped green pepper, 2 tablespoons tomato paste, 1 tablespoon chili powder, 2 teaspoons instant beef bouillon granules, 1/4 teaspoon pepper,

Directions: Prep Time: 25 minutes Cooking Time: 30 minutes Spray a large saucepan with nonstick spray coating. Preheat over medium-high heat. Add beef, onion, and garlic. Cook and stir about 3 minutes or until meat is brown.Stir in water, undrained tomatoes, carrot, beans, green pepper, tomato paste, chili powder, bouillon granules, and pepper. Cover and simmer about 30 minutes or until meat is tender. Makes 5 servings.

Nutrition Facts (per Serving): 147 calories 16 g carbohydrates 29 mg cholesterol 3 g fat 381 mg sodium 15 g protein

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Six Layer Tex Mex Dip

Ingredients:

1 (16 oz) can fat-free refried beans 1/2 cup salsa 1 cup fat-free sour cream 1 cup shredded reduced-fat cheddar cheese 1 medium chopped tomato 1/4 cup chopped green onions 2 tablespoons sliced black olives

Directions:

In a medium bowl, stir together the refried beans and salsa. Spread bean mixture on a 9-inch platter or pie plate. Spread the sour cream on top of the bean layer. Then layer the shredded cheese, tomatoes, green onions, and black olives on top. If desired, cover and refrigerate for up to 4 hours. Serve with low-fat baked tortilla chips.

Nutrition information per serving: 76 calories, 2g fat, 6.7 mg cholesterol, 289mg sodium. Yield: Serves 12

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Spicy Chicken Dip

Ingredients:

Vegetable oil cooking spray 2 pkgs. (8 oz. each) fat-free cream cheese, softened 3 egg whites 1 can (7 oz.) chopped green chilies, slightly drained 1 can (5 oz.) white chicken meat, drained and chopped 1/2 tsp. salt 1 tsp. chili powder 1/4 tsp. black pepper Peppers to taste (Anaheim red chilies, jalapeno or poblano)

Directions:

Preheat oven to 350 degrees F. In a medium mixing bowl, soften cream cheese with an electric mixer. Add remaining ingredients except cooking spray and peppers. Blend together using electric mixer. Spread into an 11 x 7-inch baking dish coated with vegetable oil cooking spray. Bake for 20-30 minutes. Garnish with pepper slices. Serve with baked tortilla chips.

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Tex-Mex Chili Cheese Dip

Ingredients:

1 small onion, chopped 1 large can evaporated milk 1 can cream of mushroom soup 1 4 oz. Can chopped green chilies 1 8 oz. Pkg. Cream cheese, cut into pieces 1/2 C. grated Velveeta cheese

Directions:

In microwave dish, cook chopped onion until soft but not brown. Add milk, soup, chilies, cream cheese and grated cheese. Cook on medium in microwave oven, stirring every 2 or 3 minutes with whisk until cheese melts. Serve with chips, or use as a sauce for any Mexican dish. For corn tortilla enchiladas: Place tortillas one at a time into hot oil until soft. Take out of oil, put on platter, place large tablespoon of sauce on each tortilla. Roll up and serve. For low-fat version: use low-fat cream cheese, no-fat soup, light Velveeta, and skim evaporated milk. This will be a thinner sauce.

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Old Time Beef Stew

Nothing is better on a cold winter evening than old-fashioned beef stew like mother made! This stew will make you think of your childhood.

2 tablespoons olive or vegetable oil 2 pounds boneless beef chuck, cut into 1-inch pieces 1 clove garlic, minced 1 medium onion, sliced 4 cups boiling water 1 tablespoon lemon juice 1 teaspoon worcestershire sauce 2 dried bay leaves Salt and pepper to taste 1 teaspoon sugar substitute 1/8 teaspoon ground allspice or ground cloves 1/2 teaspoon paprika 6 carrots, sliced 1 pound small white onions 6 potatoes, cubed (optional)

In a large soup pot over medium-high heat, heat olive or vegetable oil. Add beef pieces and saute until brown; remove beef pieces to a plate.

NOTE: Don't try to rush when you're browning meat for a stew. It's a very important step that will take at least 10 to 15 minutes. Make sure that you dry the meat thoroughly on paper towels before browning, and don't crowd the pan. Damp meat won't brown, nor will pieces that are too close together in the pan.

Add garlic and onion; saute until soft. Stir in water, lemon juice, worcestershire sauce, bay leaves, salt, pepper, sugar, allspice or cloves, and paprika; add beef pieces. Reduce heat to low, cover, and simmer 2 hours, stirring occasionally. Remove bay leaves; add carrots, onions, and potatoes. Cover and simmer another 30 minutes or until meat and vegetables are tender.

NOTE: Always cook stews at low temperatures; the surface of the liquid should barely move. When you simmer very gently, the fat melts out of rich meats and mingles with the liquid. The dish can then be chilled, and the fat easily skimmed of.

When the vegetables are cooked, remove from heat and transfer into individual serving bowls. Makes 6 to 8 servings

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SOUTHWESTERN POT ROAST

This spicy, fork-tender pot roast uses a lean bottom round roast. The dish will serve a crowd, so it's perfect for gatherings. Or, save the leftovers to make delicious sandwiches. Serves 16. Per serving: 4.1 grams fat, 154 calories.

2 medium onions, cut 1/4-inch thick 1 tablespoon chili powder 1-1/2 teaspoons ground cumin 1 teaspoon sugar 1/2 teaspoon dried oregano 1/4 teaspoon red pepper 4 pounds lean bottom round roast 8-ounce can tomato sauce 2 cups commercial picante sauce 1/2 cup water

Combine onion and spices; mix well. Set aside.

Trim fat from roast. Coat Dutch oven with nonstick cooking spray; place over medium-high heat. Add roast; cook and turn until browned.

Mix tomato sauce, picante sauce, and water; pour over roast. Add onion mixture. Bring to a boil; cover, reduce heat, and simmer 4-1/2 hours, until roast is tender.

Transfer to serving platter. Serve with picante sauce mixture.

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Welsh Rarebit

Ingredients:

4oz grated hard low fat cheese 3 tablespoons of skim milk A little mustard A tomato (or two, as you prefer)

A thick slice of hard toasted (whatever sort of bread you prefer or crackers) Mix the cheese, milk and mustard and spread thickly over the toast. Make sure the edges are covered, so the bread does not burn. Cook under a hot grill until bubbling and starting to brown. Slice the tomato and put a couple of slices on top, and re-heat briefly. Serve with the other tomato slices.

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Orange Salad

24 oz of lowfat cottage cheese (I use Breakstones 2%--it's creamier and better tasting), 11 oz can of mandarin oranges, drained, 8 oz can of pineapple tidbits packed in juice, drained, 1 small box of sugar-free orange jello, 1/2 of a small bowl of Cool Whip Free, 3 packets of Splenda or more to taste,

Mix all the ingredients in a bowl and refrigerate for at least 30 minutes. When you spoon out a serving, you can add protein powder if you like. It does have a little sugar from the mandarin oranges and the cool whip but not too much. It is a real treat!

Nutritional info for one cup: Calories: 172 Fat: 3g Carbs:22g Protein:14g

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Philippine Sausage and Chicken Stuffed Empanadas

I recently went to "China King" Asian smorgasbord and fell in love with the smell and flavors.. So I went in search of similar recipes.. Here is one you will love.. Spanish sausage and chorizo are available in ethnic markets and in some supermarkets.

Ingredients: 8 ounces Spanish sausage or chorizo, 4 ounces skinless, boneless chicken breasts, finely chopped, 1/2 cup chopped onion, 2 cloves garlic, minced, 1/4 teaspoon pepper, 3 hard-cooked eggs, finely chopped, 1/4 cup drained sweet pickle relish, 3 cups all-purpose flour, 1 tablespoon splenda, 1/2 teaspoon salt, 3/4 cup cold water, 2 tablespoons cooking oil, I used virgin olive oil 1 beaten egg yolk, Cooking oil for deep-fat frying, use veg oil

Directions: Prep Time: 40 minutes Cooking Time: 3 minutes Cook Spanish sausage or chorizo, chicken, onion, garlic, and pepper in a large skillet till meat is browned. Remove from heat. Drain fat. Stir in hard-cooked eggs and pickle relish. Set aside. For pastry, stir together flour, splenda, and salt in a bowl. Make a well in dry ingredients; stir in cold water, cooking oil, and egg yolk. Turn out onto a lightly floured surface; knead dough about 5 minutes or till it is smooth and elastic (if necessary, knead in 1 to 2 tablespoons additional flour). Divide dough in half. Cover and let rest 10 minutes. Divide each portion into 12 pieces. Roll a piece into a 4-inch circle. Spoon a rounded tablespoon of filling just off-center on the pastry round. Moisten edge of pastry with water; fold pastry over filling. Press edges with a fork to seal. Repeat with remaining pastry and filling. Pour about 3 inches cooking oil into a wok or deep sides skillet, deep-fat fryer, or large, heavy saucepan. Heat to 365°. Fry pastries, three at a time, in deep hot oil about 3 minutes or till golden brown, turning once. Drain and pat in a baking pan lined with paper towels. Keep warm in a 300° oven while frying remaining pastries. Serve warm. To make ahead, place filled empanadas on a baking sheet. Cover and freeze for 1 hour. Place in a covered freezer container; freeze up to 3 months. To serve, thaw overnight in refrigerator. Warm as directed above.

Serving size 2 Nutrition Facts (per Serving): 126 calories 13 g carbs 38 mg cholesterol 10 g fat 83 mg sodium 14 grams protein.

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Apple and Cheese Quesadilla Snack

This healthy and delicious Mexican snack is easy to make and fun to eat. Your kids can even make it themselves!

Ingredients 1 apple sliced 1/4 cup any shredded cheese 1 Mission® Flour Tortilla

Directions Total Time: 5 minutes 1: Place a layer of apple slices on half of tortilla. Sprinkle with cheese. Fold in half. Microwave 15-20 seconds, until cheese melts.

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Mushroom-Stuffed Turkey Roll

Butterfly a boneless turkey breast and stuff with this vegetable mixture for an elegant-looking main dish.

Ingredients: 1 2-1/4- to 2-3/4-pound turkey breast half, skinned and boned, Nonstick cooking spray, 2 cups sliced fresh mushrooms, 1/2 cup shredded carrot, 1/2 cup thinly sliced celery, 1/4 cup sliced green onions, 1/2 teaspoon dried thyme, crushed, Dash pepper, 1 tablespoon lemon juice, 1 teaspoon instant chicken bouillon granules, 1 cup soft bread cubes, 1 to 2 tablespoons water,

Directions: Prep Time: 50 minutes Cooking Time: 75 minutes To butterfly turkey breast, begin at one end and cut lengthwise from one side of the breast to within 1 inch of the opposite side. Open meat and lay flat between 2 pieces of clear plastic wrap. With a meat mallet, pound turkey to 1/2-inch thickness (about a 12x10-inch rectangle).For stuffing, coat a large skillet with nonstick cooking spray. Add mushrooms, carrot, celery, green onions, thyme, and pepper. Cook over medium heat until tender. Stir in lemon juice and bouillon granules. Add bread cubes; toss lightly to mix. Stir in enough of the water to moisten. Spoon stuffing over pounded turkey.Roll up turkey and stuffing starting from a long side. Tuck ends under; tie turkey roll with string. Place on a rack in a shallow baking pan.Bake in a 350 º oven, covered loosely with foil, for 1 hour. Remove foil. Bake 15 to 30 minutes more or until a meat thermometer registers 170 º. Remove string. Let stand 10 minutes before slicing. Cut into 1/2-inch slices to serve. Makes 8 servings.

Serving Size 8 Nutrition Facts (per Serving): 146 calories 6 g carbohydrates 71 mg cholesterol 1 g fat 136 mg sodium 27 g protein

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Pesto Chicken

Only 4 ingredients can't be simpler for succulent chicken.

Ingredients: 1/3 cup KRAFT Shredded Mozzarella Cheese, divided, 1/4 cup DI GIORNO Basil Pesto Sauce, 4 Tbsp. GREY POUPON Dijon Mustard or any Dijon, 4 boneless skinless chicken breast halves (about 1 lb.),

Preparation: Mix 1/4 cup mozzarella cheese, pesto sauce and mustard in small bowl; set aside. Place chicken in 13 x 9-inch baking dish. Spread mustard mixture evenly over chicken; top with remaining cheese. Bake at 350°F for 20 to 25 minutes or until cooked through.

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Crab Cakes

To avoid the sodium in canned crab, buy frozen lump crabmeat or remove meat from crab legs. You will need about 2 pound crab legs to get 1 pound of crabmeat.

Ingredients: 1 slightly beaten egg, 1/2 cup plain low-fat yogurt, 2 tablespoons light mayonnaise or salad dressing, 1 tablespoon snipped fresh parsley, 2 teaspoons Worcestershire sauce, 1 teaspoon prepared mustard, 1/4 teaspoon paprika, 1/8 teaspoon pepper, 1 pound crabmeat, drained, flaked, and cartilage removed, 1/4 cup finely crushed saltine crackers, Nonstick spray coating, 1 medium tomato, sliced, Lemon wedges (optional),

Directions: Prep Time: 15 minutes Cooking Time: 10 minutes In a medium mixing bowl combine egg, 1/4 cup of the yogurt, the mayonnaise or salad dressing, parsley, Worcestershire sauce, mustard, paprika, and pepper. Stir in crabmeat and crushed crackers. Shape crab mixture into five 3-inch patties. Spray a shallow baking pan with nonstick spray coating. Arrange patties in pan. Broil 4 to 6 inches from the heat for 10 to 15 minutes or until lightly browned. Do not turn patties during broiling. Serve crab cakes on tomato slices with remaining yogurt. Garnish with lemon wedges, if desired. Makes 5 servings.Make ahead tip: Prepare crab patties; cover and chill up to 8 hours. Broil as above.

Serving Size 5 Nutrition Facts (per Serving): 141 calories 6 g carbohydrates 93 mg cholesterol 4 g fat 822 mg sodium 18 g protein

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Ginger Chicken-Bacon Bites

It's a wrap! Wrap bacon around soy-marinated chicken and skewer with a toothpick for easy-to-eat snacks.

Ingredients: 12 ounces skinless, boneless chicken breasts, 1/4 cup diabetic orange marmalade, 2 tablespoons soy sauce, 1/2 teaspoon ground ginger, 1/8 teaspoon garlic powder, 1 8-ounce can whole water chestnuts, 12 slices bacon,

Directions: Cut chicken breasts into 24 bite-size pieces. For marinade, in a medium mixing bowl combine marmalade, soy sauce, ginger, and garlic powder. Add chicken pieces; cover and chill for 30 minutes. Meanwhile, arrange bacon slices on the unheated rack of a broiler pan; broil 4 to 5 inches from the heat for 1 to 2 minutes or till partially cooked but not crisp. Drain off fat. Cool. Halve bacon slices crosswise. Cut water chestnuts in half crosswise. Drain chicken pieces. Wrap each piece of bacon around a chicken piece and a water chestnut half; secure with a wooden toothpick. Place on the unheated rack of the broiler pan. Broil 4 to 5 inches from heat for 3 to 5 minutes or till chicken is no longer pink.

Nutrition Facts (per Serving): 46 calories 3 g carbohydrates 10 mg cholestero l2 g fat 135 mg sodium

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Chicken and Strawberry Salad

Build a backyard brunch around this colorful spring or summer salad. Set out a pitcher of fresh-squeezed orange juice and a basket of blueberry muffins to complete the meal.

Ingredients 2 tablespoons orange juice 1 tablespoon olive oil or salad oil 1 tablespoon lemon juice 2 teaspoons sugar 1/4 cup soy sauce 2 green onions, thinly sliced (1/4 cup) 2 tablespoons orange juice 1 clove garlic, minced 12 ounces skinless, boneless chicken breasts 4 cups spinach leaves 1 11-ounce can mandarin oranges, drained 1 cup sliced strawberries

Directions Prep Time: 30 minutes Cooking Time: 12 minutes For dressing, in a screw-top jar combine 2 tablespoons orange juice, the oil, lemon juice, and sugar. Cover and shake well. Chill dressing until serving time.For marinade, combine soy sauce, green onions, 2 tablespoons orange juice, and garlic. Place chicken in a plastic bag set into a shallow dish. Add marinade; seal bag. Turn chicken to coat well. Chill for 2 to 24 hours, turning chicken occasionally. Remove chicken from bag, reserving marinade.Grill chicken on an uncovered grill directly over medium coals for5 minutes. Brush chicken with marinade; turn chicken and brush with marinade. Grill for 7 to 10 minutes more or until chicken is tender and no longer pink. Cool slightly; slice chicken breasts.Line 4 individual salad plates with spinach leaves. Arrange oranges, strawberries, and chicken breast slices on spinach-lined plates. Shake dressing; drizzle over salads. Makes 4 servings.To grill by indirect heat: Arrange preheated coals around a drip pan in a covered grill. Test for medium heat above pan. Place chicken on grill over drip pan. Cover and grill for 18 to 20 minutes or until chicken is tender and no longer pink, brushing with marinade up to the last 5 minutes of grilling. Serving Size 4

Nutrition Facts (per Serving): 206 calories 20 g carbohydrates 45 mg cholesterol 6 g fat 1119 mg sodium 19 g protein 2 g fiber

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I was asked if I had a crab meat recipe for a party.. Crab Meat either fresh or the imitation kind is delicious and so PROTEIN filled.. I featured this recipe in my free weekly online newsletter... You will love it and this easy recipe..

Crab Cakes with Horseradish Sauce

This bite-sized version of an East Coast classic makes a terrific start to any party.

Ingredients 1 6-ounce package frozen cooked crab, thawed, drained, and flaked 1/2 cup fine dry bread crumbs 2 tablespoons finely chopped green onion 2 tablespoons finely chopped green sweet pepper 2 tablespoons fat-free mayonnaise dressing or salad dressing 1/2 teaspoon dry mustard 1/2 teaspoon finely shredded lemon or lime peel 1 egg white 1/8 teaspoon pepper Nonstick spray coating 1 recipe Horseradish Sauce

Directions Prep Time: 15 minutes Cooking Time: 15 minutes Combine crabmeat, bread crumbs, green onion, green sweet pepper, mayonnaise dressing, mustard, lemon peel, egg white, and pepper, mixing well. (If mixture seems dry, stir in 1 tablespoon milk.) Gently shape into 18 small patties. Spray a shallow baking pan with nonstick spray coating. Place patties in pan. Bake in a 350° F oven about 15 minutes or till the patties are a light golden brown. Pass Horseradish Sauce with hot crab cakes. Horseradish Sauce: Stir together 1/4 cup plain nonfat yogurt, 2 tablespoons fat-free mayonnaise dressing or salad dressing, 2 tablespoons finely chopped green onion, 1-1/2 teaspoons prepared horseradish, and 1 teaspoon snipped parsley.

Preparation Time 15 mins. Cooking Time 15 mins.Serving Size 9 Nutrition Facts (per Serving): 43 calories 4 g carbohydrates 19 mg cholesterol 1 g fat 178 mg sodium

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Cherry Salsa Pork Tenderloin

Ingredients: 1/3 cup white onion, chopped 1/3 cup green bell pepper, chopped 1/3 cup green chiles, diced 1/3 cup dried cherries, chopped 1/3 cup red raspberry jam (diabetic kind) 1 1/2 tbsp. balsamic vinegar 1 1/2 tbsp. fresh cilantro, chopped 2 - 3 lb. pork tenderloin 1 tsp. salt 1 tbsp. freshly ground black pepper 3 garlic cloves, minced

Directions: Prepare Cherry Salsa by combining onion, green bell pepper, green chiles, dried cherries, jam, vinegar and cilantro. Mix well, cover and chill several hours or overnight.

Preheat oven to 350 degrees. Rub pork tenderloin with salt, pepper and garlic and place in shallow pan and roast for 1 hour and up to 1 hour and 30 minutes for desired doneness. Let tenderloin rest for 10 minutes before slicing. Serve with the prepared Cherry Salsa.

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Orange Salad

24 oz of lowfat cottage cheese (I use Breakstones 2%--it's creamier and better tasting) 11 oz can of mandarin oranges, drained 8 oz can of pineapple tidbits packed in juice, drained 1 small box of sugar-free orange jello 1/2 of a small bowl of Cool Whip Free 3 packets of Splenda or more to tasteMix all the ingredients in a bowl and refrigerate for at least 30 minutes. When you spoon out a serving, you can add protein powder if you like. It does have a little sugar from the mandarin oranges and the cool whip but not too much. It is a real treat!

Nutritional info for one cup: Calories: 172 Fat: 3g Carbs:22g Protein:14g

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Sugar Free Spice Cake

2 cups raisins 3 cups water 2 eggs 3 tablespoons liquid sweetener 3/4 cup vegetable oil 1 teaspoon vanilla extract 1 teaspoon baking soda 1/2 teaspoon salt 1 1/2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 2 cups all-purpose flour 1 cup chopped walnuts 1 cup unsweetened applesauce

Directions 1 Preheat oven to 350 degrees F (175 degrees C). Grease and flour one 10 inch bundt or tube pan. 2 In a saucepan combine raisins with water and cook until the water is absorbed, cool. 3 Combine eggs, applesauce, vegetable oil, vanilla, and liquid sweetener. Mix well. Sift flour, baking soda, salt, ground cinnamon, and ground nutmeg into egg mixture. Stir until just combined. Mix in raisins and chopped nuts. Pour batter into prepared pan. 4 Bake at 350 degrees F (175 degrees C) for one hour

I make frosting for cakes using 1 - 8 oz. package of fat free cream cheese, 1/4 cup plain yogurt and 1 tsp. vanilla. Let the cream cheese soften at room temperature or soften on low in microwave. Add yogurt and vanilla and beat until smooth. Different flavorings can be added and have also added melted unsweetened chocolate. I have not figured the carbohydrate count for this recipe but I think it would have a lot less than the powdered sugar substitute since cornstarch is high in carbs. Also, you can use DiabetiSweet combined with a small amount of skim milk, margarine, dash of salt and vanilla flavoring to make a drizzle to go over cakes. I use this when making cinnamon rolls. DiabetiSweet can be found in the pharmacy section with the Diabetic Supplies. Very expensive but good.

Other variations using powdered sugar replacement!

Powdered Sugar Replacement 2 cups nonfat milk powder 2 cups cornstarch 1 cup granulated sugar replacement Combine all ingredients in food processor or blender. Whip until well blended and powdered.

YIELD: 4 cups Calories 1/4 cup 81

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Decorative Frosting

1/4 cup solid shortening (soft), 1/2 tsp white vanilla extract, 3/4 cup powdered sugar replacement (see above) , 1 Tlb. milk

Cream together shortening and vanilla until light and fluffy. Stir in powdered sugar replacement and milk until mixture is well blended. If frosting is too stiff add a few drops of milk. Tint as desired. Make flowers with a pastry tube on waxed paper. Allow to harden in freezer and then quickly transfer onto cake. YIELD: 1/2 cup

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Butter Frosting

2 cups skim milk, 5 Tlb flour, 1/3 cup butter, 1/3 cup granulated sugar replacement, 1 Tsp vanilla extract, 1 egg white (beaten stiff) (1) Combine milk and flour in saucepan.

Cook and stir over low heat until a thick sauce results. Cool completely. Combine butter, sugar replacement and vanilla in a mixing bowl, beating until fluffy. Add sauce mixture and beat until consistency of whipped cream. Fold in stiffly beaten egg white. YIELD: Frosts sides and tops of 9 inch layers or 30 cupcakes

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Seven-Minute Frosting

2 egg whites, (2) 1/4 tsp cream of tartar, 1/3 cup granulated sugar replacement, 1/3 cup water, 1/4 tsp salt, 1 tsp vanilla extract,

Combine egg whites, cream of tartar, sugar replacement, water and salt in top of double boiler, and beat until fluffy. Place over boiling water, and beat mixture constantly until it thickens and will hold peaks. Remove from boiling water and beat in vanilla. Continue beating until smooth and of spreading consistency. Chocolate: Add 1/4 cup cocoa to egg-white mixture before beating. Continue with directions. Fruit-Flavored: Add 2 tsp desired flavoring plus food color to egg-white mixture before beating. Continue with directions.

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Macadamia Crusted Fish

Representing Oceania, this recipe from Australia is sure to take the gold for taste and appearance.

2 egg whites, lightly beaten 1 Tbs (15 ml) milk 1 1/2 lbs (675 g) perch, pike, or firm white fish fillets of your choice Salt and freshly ground pepper to taste Flour for dredging 1 cup (250 ml) macadamia nuts, finely chopped 3 Tbs (45 ml) butter 3 Tbs (45 ml) vegetable oil Lemon wedges for garnish Finely chopped fresh parsley for garnish

Beat the egg whites and milk together in a wide shallow bowl. Season the fish fillets with salt and pepper. Dust each fillet lightly with flour, dip in the egg mixture, and coat with chopped nuts. Refrigerate for 30 to 60 minutes. Heat the butter and oil in a large skillet over moderate heat and saute the fillets for 3 to 4 minutes per side, until crisp, brown, and firm to the touch. Garnish with lemon wedges dipped in chopped parsley and serve immediately. Serves 4 to 6.

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Roast Chicken with Fiesta Peppers

1 cut-up chicken (3 to 3 1/2 pounds) 3 Tablespoons olive oil, divided 1 1/2 Tablespoons chopped fresh rosemary or 1 1/2 teaspoons dried rosemary, crushed 1 Tablespoon fresh lemon juice 1 1/4 teaspoons salt, divided 3/4 teaspoon black pepper, divided 3 bell peppers (preferably 1 red, 1 yellow, and 1 green) 1 medium onion

Heat oven to 375°F. Rinse chicken in cold water; pat dry with a paper towel. Place in a shallow roasting pan. Combine 2 tablespoons of the oil, rosemary and lemon juice; brush over chicken. Sprinkle 1 teaspoon of the salt and 1/2 teaspoon of the pepper over chicken. Roast for 15 minutes. Cut bell peppers lengthwise into 1/2-inch strips. Slice onion into thin wedges. Toss vegetables with remaining 1 Tablespoon oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Spoon vegetables around chicken. Roast until vegetables are tender and chicken is cooked through (about 40 minutes.) Serve chicken with vegetables and pan juices.

Makes 6 servings –– 5 grams of carbohydrate per serving.

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Crispy Oven Fried Chicken

(Serves 4 to 6 depending on appetites) One 2 1/2 to 3 lb chicken cut into serving pieces ( or 8 to 10 chicken drumsticks) 1/2 cup plus 1/3 cup good olive oil 1/4 cup freshly squeezed lemon juice kosher salt to taste 1 cup self raising flour: to the flour, add and mix well: 1/4 tsp. garlic and onion powder 1 tsp. paprika or cayenne (we like both)

One 10 x15 inch baking sheet, covered with tin foil. Preheat oven to 425 (hot) while completing preparations. Pour 1/3 cup olive oil on prepared baking sheet and spread out evenly. Set aside. In a large mixing bowl, combine the 1/2 cup olive oil and the lemon juice and mix well. Sprinkle the salt over the chicken pieces, then add to the marinade. Coat the chicken well and let sit for about 1/2 hour. (This step can be done before you preheat the oven and prepare the baking sheet.)

Drain each chicken pieces a bit before rolling into the prepared flour mixture. Coat well. Place skin side down on the baking sheet. Allow space between chicken pieces to insure crispness. If you prefer less crispness, use a 9 x 13 pan oiled and covered with tin foil. Place in hot oven and immediately reduce temperature to 400. Bake for 30 minutes, then turn chicken pieces over. Reduce oven temperature again to 350 and bake for another 15 to 20 minutes or until done. If you are using drumsticks, baking time should be less, 25 and 15 minutes respectively.

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Apple Stuffed Tenderloin with Cinnamon Raisin Sauce

This hearty entree started out as stuffed pork chops, but a switch to pork tenderloin makes the dish leaner while preserving its hearty character.

Ingredients Stuffed Pork Tenderloin 1 pork tenderloin (1-1 1/2 pounds) trimmed of all visible fat 2 medium oranges 1 medium apple cored and chopped 2 tablespoons finely chopped onions 2/3 cup fine dry plain bread crumbs Sauce 1 cup unsweetened apple juice 1 tablespoon cornstarch 1/4 teaspoon ground cinnamon 1/4 cup raisins

Directions For the Stuffed Pork Tenderloin: Preheat the oven to 425°. Cut a pocket in the side of the tenderloin by cutting a lengthwise slit from one side to almost the other side and stopping about 1/2 inch from each of the tapered ends. Set the tenderloin aside. Finely shred the peel from the oranges and set aside. Then squeeze 3 tablespoons of juice from the oranges. In a medium bowl combine the orange juice and apples. Set the apple mixture aside. Spray an unheated small skillet with no-stick spray. Add the onions. Cook and stir over medium heat until tender. Then add the onions and bread crumbs to the apple mixture. Toss until combined. Spoon the bread mixture into the pocket of the tenderloin. Securely close the pocket with wooden toothpicks. Place the tenderloin on a rack in a shallow roasting pan. Insert a meat thermometer into the meat portion only. Bake for 25 to 30 minutes or until the thermometer registers 160°. Let stand about 5 minutes before slicing.TO MAKE THE SAUCE: In a small saucepan, use a wire whisk to stir together 2 tablespoons of the apple juice and the cornstarch. Then stir in the remaining apple juice. Cook and stir over medium heat until boiling. Stir in the reserved orange peel and cinnamon. Add the raisins and cook for 5 minutes, stirring occasionally. To serve, slice the tenderloin. Spoon the sauce over the slices.

Nutrition Facts (per Serving):245 calories74 mg cholesterol4 g fat

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Crescent Hearts

MY version of a French bakery specialty for your special valentine day!! I took a Pillsbury Recipe and lowered the fat and made it sugar free..

Ingredients : 3 tablespoons red food coloring coated Splenda 1 (8-oz.) can Pillsbury Low Fat Refrigerated Crescent Dinner Rolls 2 tablespoons low fat butter, melted

Directions : 1. Lightly grease cookie sheets. Sprinkle cutting board with half of decorator Splenda. On Splenda-sprinkled board, separate dough making into 4 rectangles; firmly press perforations to seal. Lightly press dough into Splenda. Brush rectangles with 1 tablespoon of the butter; sprinkle with remaining half of Splenda. 2. Place 1 rectangle on top of another. Starting with both of the shortest sides, roll up each end in a jelly-roll fashion until rolls meet in center. Repeat with remaining 2 rectangles. Refrigerate dough rolls about 30 minutes or until dough is firm enough to slice. 3. Heat oven to 375°F. With serrated knife, cut each roll into 8 slices, forming a total of 16 slices. If necessary, gently reroll cookies Place slices, cut side down, 2 inches apart on greased cookie sheets. Pinch bottom edge of each slice to form a heart shape. Brush with remaining tablespoon butter. 4. Bake at 375°F. for 9 to 13 minutes or until light golden brown.. Immediately remove from cookie sheets

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Slow Cooker Hot Crab Dip

Ingredients: Butter-flavored cooking spray 1 package (8 ounces) fat-free cream cheese, softened 1 package (8 ounces) 1/3-less-fat cream cheese, softened 1/2 cup grated reduced-fat Parmesan cheese 1 bunch green onions, thinly sliced 1/2 cup fat-free mayonnaise 1 tablespoon splenda 2 teaspoons ground mustard 1 teaspoon minced garlic 1 teaspoon hot pepper sauce 2 cans (6 ounces each) crabmeat, drained, cartilage removed and flaked 1/4 cup sliced almonds, toasted

Directions: 1. Preheat oven to 350° F. 2. Spray a 1 1/2-quart slow cooker with cooking spray. Mix next 9 ingredients (cream cheeses, Parmesan cheese, onion, mayonnaise, splenda, mustard, garlic and hot pepper sauce) in a medium bowl until well blended. 3. Place almonds in an ungreased shallow pan and toast in oven approximately 10 minutes, stirring occasionally, until lightly golden brown. 4. Stir crabmeat and toasted almonds into cheese mixture. Spoon into slow cooker. 5. Cover and cook on low setting 1 hour or until cheese is melted. Serve with crackers. Dip will hold up to 3 hours.

Nutrition information per serving: 83 calories, 5.3g carbohydrate, 6.8g protein, 3g fat, 1.4g saturated fat, 18mg cholesterol, 0.3g dietary fiber, 281mg sodium Yield: 20 servings, approximately 2 tablespoons each

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SUGAR FREE PEANUT BUTTER COOKIES

1 egg 1 cup splenda 1 cup low fat peanut butter

NO FLOUR... mix, place spoon size balls onto cookie sheet and flatten with fork bake at 350 for 8-12 minutes depending on your oven let cook....

I have even baked these with adding soy protein :)

also you can hollow center out a bit by making a dip in center fill with diabetic jam or even sugar free peanut butter cups... the peanut butter cups put in cookie after it has baked then place back in warm oven for a few seconds until it spreads out in to dipped out area..

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Zero FAT zero Carbs Chicken Broth

I lived off this stuff for weeks post-op.. Zero FAT zero Carbs Chicken broth is a valuable building block of any kitchen. While often times canned broth is acceptable, we recommend following this easy recipe and making homemade broth. In making broth, meat is gently simmered with vegetables, aromatics and water. Upon completion the liquid portion becomes the broth and the meat can be utilized for other preparations. Ingredients: 3 lb. whole chicken, broiler/fryer, 3 qt water, 1/2 Spanish onion, coarsely chopped, 1/2 carrot, sliced, 1/2 celery stalk, sliced, 1 bay leaf, 1 thyme sprig, 1 parsley sprig, 20 black peppercorns,

Directions: Estimated Time: 70 minutes 1. Combine all of the ingredients in heavy gauged, high walled pot; simmer 1 and 1/2 hours. (While cooking, adjust the amount of water to make certain that the chicken is covered, and skim the surface when needed.) 2. Strain the broth; reserving chicken. Refrigerate chicken until needed. 3. After the broth has refrigerated overnight, skim the fat from the top. 4. Transfer finished broth to a pitcher or container with a tight-fitting lid. Label and freeze or refrigerate until needed. (per Serving): 30 calories 0 g carbohydrates 0 mg cholesterol 0 g fat 170 mg sodium

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Egg Drop Soup

Ingredients: 2 1/2 qts. chicken broth (skim fat off if you make your own broth) 2 Tbsp. soy sauce 1/4 Cup chopped green onion 4 eggs - slightly beaten 1 Tbsp. Potato Starch (optional)

Combine first 3 ingredients in a large saucepan, bring to a boil. If using potato starch (to thicken a bit), mix it with 2 Tbsp cool water and add slowly to hot broth at this point. Stir to thicken. Slowly pour eggs into the boiling broth. Cook for 1 minute. Serve immediately.Makes 10 servings. Less than 100 calories per cup and 1 carb per serving. (with potato starch - 3 carbs per serving.) Now just sip this ....while on the poat-op liquid stage..

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Classic Meat Loaf

Toasted wheat germ gives a nutritional and textural boost to this saucy meat loaf.

Ingredients 1 (15-ounce) can chunky garlic-and-herb tomato sauce, divided (such as Hunt's Ready) 1 pound ground turkey 1/4 pound ground round 2/3 cup toasted wheat germ 1/2 cup minced fresh onion 2 tablespoons chopped fresh parsley 1 teaspoon dried oregano 1 teaspoon dried basil 1/2 teaspoon salt 1 large egg, lightly beaten Cooking spray

Directions Prep Time: 10 minutes Cooking Time: 75 minutesPreheat oven to 350º.Combine 1 cup tomato sauce, turkey, and next 8 ingredients (turkey through egg) in a large bowl, and stir until well-blended. Place turkey mixture in an 8 x 4-inch loaf pan coated with cooking spray. Brush remaining tomato sauce over top. Bake at 350º for 1 hour and 5 minutes. Let stand 10 minutes. Remove meat loaf from pan. Cut into 12 slices.

Nutrition Facts (per Serving): 216 calories 15.4 g carbohydrates 96 mg cholesterol 5.1 g fat 494 mg sodium 25.6 g protein 79 mg calcium 3.4 mg iron 2.9 g fiber

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Pecan Kisses

Ingredients: 1 egg white 3/4 cup brown sugar twin, packed 1/2 tsp. vanilla 2 cups pecan halves

Directions: Preheat oven to 250 degrees. Beat egg white until it stands in soft peaks. Gradually mix in the brown sugar and vanilla. Fold in pecans, making sure all halves are completely covered. Place on greased cookie sheet about 1 inch a pa rt. Bake in 250 degree oven for 30 minutes, then turn oven off and leave candy in oven for another 30 minutes. Store in an air tight container. Also - freezes well!

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POWER BARS

1 cup regular rolled oats 1/2 cup sesame seed 1 1/2 cups dried apricots, finely chopped 1 1/2 cups raisins 1 cup shredded unsweetened dry coconut (optional) 1 cup blanched almonds, chopped 1/2 cup nonfat dry milk 1/2 cup toasted wheat germ 2 teaspoons butter or margarine 1 cup light corn syrup (diabetic kind) 3/4 cup splenda 1 1/4 cups chunk-style peanut butter 1 teaspoon orange extract 2 teaspoons grated orange peel 1 package (12 oz.) or 2 cups semisweet chocolatebaking chips (I found some sugar free ones at a special shop) 4 ounces paraffin or 3/4 cup (3/4 lb.) low fat butter or margarine

Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degreeoven until oats are toasted, about 25 minutes. Stir frequently toprevent scorching.Meanwhile, place sesame seed in a 10- to 12-inch frying pan overmedium heat. Shake often or stir until seeds are golden, about 7 minutes.Pour into a large bowl. Add apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruitmixture.Butter the hot backing pan; set aside.In the frying pan, combine corn syrup and splenda; bring to a rolling boil over medium high heat and quickly stir in the peanut butter,orange extract, and orange peel.At once, pour over the oatmeal mixture and mix well. Quickly spreadin buttered pan an press into an even layer. Then cover and chill until firm, at least 4 hours or until next day.Cut into bars about 1 1/4 by 2 1/2 inches.Combine chocolate chips and paraffin in to top of a double boiler.Place over simmering water until melted; stir often. Turn heat to low.Using tongs, dip 1 bar at a time into chocolate, hold over pan untilit stops dripping (with paraffin, the coating firms very quickly), then place on wire racks set above waxed paper.When firm and cool (bars with butter in the chocolate coating may need to be chilled), serve bars, or wrap individually in foil. Store in therefrigerator up to 4 weeks; freeze to store longer. Makes about 4 dozen bars, about 1 ounce each.

Per piece: 148 cal.; 4.4 g protein; 19 g carbo.; 7.8 g fat; 0.6 mg chol.; 40 mg sodium.

I wanted more protein so I added 1/2 cup soy protein and 1/4 cup unsweetened applesauce.. Don't use whey it doesn't heat well.

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Country-Style Breakfast Casserole

Serves 10 Vegetable oil spray 8 ounces reduced-fat smoked link sausage 2 tablespoons maple syrup 2 pounds frozen country-style hash browns (no oil added) 2 cups fat-free milk Egg substitute equivalent to 6 eggs 2 slices fat-free or low-fat American cheese, diced (2 ounces) 1/4 cup grated Parmesean cheese 1/2 teaspoon dry mustard 1/4 teaspoon pepper 2 tablespoons finely snipped green onion (green part only) - optional

Preheat oven to 350 degrees F. Lighly spray a 13x9x2-inch baking pan with vegetable oil spray. Heat a medium skillet over medium-high heat. Saute sausage for 3 to 4 minutes, or until browned, turning occasionally. Wipe skillet with a paper towel. Add maple syrup and cook for one minute, stirring to coat sausage. Arrange in a single layer in baking pan, then top with hash browns. In a medium bowl, whisk together remaining ingredients except green onion. Pour over hash browns. Bake for one hour, or until center is set. Sprinkle with green onion and let cool for at lesat 10 minutes before cutting into squares.

Cook's Tip:

If you prepare this casserole ahead of time, cover it with plastic and refrigerate. Put the cold casserole in a cold oven, set the thermostat to 350 degrees F., and bake for 1 hour 10 minutes to 1 hour 15 minutes. Proceed as above.

Per Serving: Calories 184 Protein 14 g Carbohydrates 25 g Cholesterol 13 mg Total Fat 3 g

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Tex-Mex Tortilla Soup

Once you taste this easy to make Tex-Mex Tortilla Soup you'll know why it's famous! Made with chicken and other great ingredients...you'll love it!

Ingredients: 4 cups low sodium chicken broth, 12 tomatillos husked and chopped, 2 cloves garlic finely minced, 1 small onion chopped, 1 tsp. chili powder, 3 fresh green Anaheim Chilies stemmed, seeded and chopped, 1 large tomato chopped, 1/4 cup fresh parsley chopped, 1 cup cooked chicken breast skinned and shredded, 1 oz. lowfat cheddar cheese shredded, salt and pepper to taste, vegetable oil cooking spray, 2 Soft Taco Size Flour Tortillas halved and cut into 1/4 inch strips, Poppy Seed Cheese Chips, olive oil cooking spray, 1 tbsp. parmesan cheese grated, 1 oz. lowfat cheddar cheese shredded, 1 tbsp. poppy seeds, 2 Soft Taco Size lour Tortillas cut into 6 wedges each,

Directions: 1: Combine the chicken broth, tomatillos, garlic cloves, onion, chili powder and Anaheim chiles in a large saucepan and simmer until the vegetables are tender, about 20 minutes. 2: Puree the soup mixture in a food processor or blender. Return it to the saucepan and add the tomatoes, parsley and chicken. Simmer for 15 minutes and season to taste. 3: Place the tortilla strips on an ungreased baking pan and spray lightly with vegetable spray. Bake at 350 degrees F for 15 minutes, or until lightly browned. 4: Ladle soup into bowls. Top with tortilla strips and cheese; serve immediately. Serve with Poppy Seed Cheese Chips. Poppy Seeds Cheese Chips (Instructions) 1: Place tortilla wedges on ungreased baking pan. Spray wedges with cooking spray and sprinkle with cheese and poppy seeds. Bake at 400 degrees for 10 minutes, or until golden. Cookie cutters can be used to make interesting shapes.

Serving Size 4-6 Nutrition Facts (per Serving): 180 calories 30 mg cholesterol 4 g fat 145 mg sodium Protein 11 grams

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