CHEESY MEATBALLS
1 - Thoroughly mix 1st 3 ingredients
2 - In a separate dish, mix the last 3 ingredients
3 - flatten 2 walnut-sized balls of meat mixture
4 - put 1/2" cheese cube on "patty"
5 - top with another "patty", and roll between hands to form a ball
6 - roll in seasoned crumbs
7 - place on rack set atop baking pan (so fats can drip off as they cook)
8 - continue process until everything is used up
9 - bake at 350ºF 30 minutes in upper half of oven
10 - serve with ranch dressing as a dip
CREAMY CHICKEN FLORENTINE
1 - cut bacon into squares; brown in skillet
2 - remove bacon pieces from pan and add chicken; brown over high heat; reduce heat and cover for 10 minutes or until chicken is cooked through
3 - melt butter; add cream cheese, stirring until smooth and creamy
4 - stir spinach into cream cheese sauce; reduce heat and cover; cook slowly until spinach is heated through, stirring occasionally
5 - remove chicken to plate; spoon spinach sauce over chicken; garnish with crispy bacon pieces.
SPAGHETTI SQUASH CASSEROLE
1 - brown beef with onions
2 - remove strands from squash
3 - in a 9x9 baking dish, spoon just enough sauce to cover the bottom
4 - remove half of squash, separating strands, and spread over sauce in baking dish
5 - spoon half of meat mixture over squash
6 - spoon mushrooms over meat mixture
7 - spoon half of remaining sauce over mushrooms
8 - spread half of cheese over sauce
9 - repeat steps 4, 5, 7, and 8 so that cheese is on top
10 - bake in 350ºF oven until cheese it bubbly and starting to get color
makes 4 servings.
CHICKEN WITH CREAMY FLORENTINE SAUCE
Place spinach in strainer to thaw and drain; squeeze liquid from spinach when it's thawed. Roast chicken breasts, covered, until done. While chicken is roasting, melt cream cheese and butter in a saucepan over medium heat, stirring constantly. When melted and smooth, stir in dry mustard and half'n'half; add spinach, continue stirring until all is warmed through. Remove breasts from oven and arrange on plates. Spoon sauce over, and sprinkle with paprika for color and flavor. Makes 8 servings.
nutrition info per serving:
kcal - 459
fat/sat - 24/13g
carb - 2.5g
fiber - 0.5g
protein - 56g
FULL o'FLAVOR MEATBALLS
Grind flax seeds and green pepper in coffee mill or similar; in large bowl mix these, plus the meats, egg, cheddar, and onion thoroughly. In a separate bowl combine remainder of ingredients well. Make walnut-sized balls of meat mixture and roll in dry ingredients well to coat. Bake on a rack over a baking pan in a 350ºF oven for 15 minutes. Makes 80 meatballs.
nutrition info per meatball:
kcal - 36
fat/sat - 2.3/0.7g
carb - 0.55g
fiber - 0.15g
protein - 2.8g
CHEESY BROCCOLI MEATBALLS
Cook meatballs through in a pan with a little water in the bottom; add broccoli, cover, and steam until broccoli is done. Drain. Over med-high heat, add half'n'half (or cream), cheese, and mustard. Stir until a creamy sauce forms; continue stirring until sauce just starts to bubble. Remove from heat and serve with a dollop of sour cream if desired. Makes 4 servings.
The numbers per serving:
kcal - 582
fat - 42g
sat fat - 21g
total carbs - 16.5g
fiber - 9.75g
protein - 35.5
NOTES: You can of course use your own homemade meatballs; this is also delicious with cauliflower added.
CORDON BLEU CASSEROLE
Combine cream and cheddar cheeses, butter, mustard, and milk in saucepan; heat while stirring until melted and smooth.
Toss cheese sauce with meats and broccoli in a 9x9 baking dish; top with swiss and bake at 350ºF until heated through and bubbly; let cool for 5 minutes before serving (cheese is VERY hot and will burn skin or mouths!).
for entire recipe:
kcal - 2591
fat/sat - 182/92g
carb - 21g
protein - 211g
CHICKEN NUGGETS
Cut chicken into chunks - about 15 chunks per breast. Break eggs into a dish and whip with fork. Thoroughly mix together dry ingredients. Dip chicken pieces in egg, then in dry mixture. Arrange pieces on a baking sheet that's been sprayed with nonstick spray; spray tops of pieces also. Bake at 375ºF for 20 minutes; turn each piece and bake another 10 minutes. Let cool and serve with dip of choice - great with ranch or blue cheese dressings!
Makes 60 pieces using breasts; nutrition info per piece:
kcal - 29
fat - 1.1g
carb - 0.2g
protein - 4.2g
THE BEST FISH I'VE EVER EATEN
Mix above together and coat your favorite fish before frying in deep fryer. Coats 2 lbs fish. DELICIOUS!
nutrients for coating, entire recipe:
kcal - 898
fat - 79g
carb - 28g
fiber - 14g
net carb - 14g
protein - 36g
ASIAN CHICKEN
mix first 4 ingredients well in casserole dish; add chicken and toss to coat; refrigerate for at least 30 minutes.
cook chicken, with sauce, in 325º oven, covered, for 40 minutes. uncover, add vegetables on top, re-cover, and cook an additional 20 minutes. uncover, top with sesame seeds, and return to oven for 10 minutes.
serve as-is or over faux rice. serves 4.
entire recipe:
1816 calories
77g fat
18g sat
21g poly
30g mono
50g carbs
16g fiber
34gN carbs
226g protein
SUPER SIMPLE EGGPLANT CASSEROLE
Layer eggplant slices, sauce, and cheese in a greased casserole dish; bake at 350º until cheese on top is bubbly and starting to brown.
Makes 6 servings.
kcal - 496/6 = 83
fat - 21/6 = 3.5
sat - 12/6 = 2
carbs - 42/6 = 7
fiber - 21/6 = 3.5
carbsN - 21/6 = 3.5
protein - 42/6 = 7
SHERRY'S MEAT LOAF
Combine first 5 ingredients; top with chili sauce; bake @ 350ºF until done.
Makes 4 servings; per serving:
kcal - 569
fat/sat - 38/12g
carbs - 15g
fiber - 5g
protein - 41g
PIZZA
Use first 5 ingredients for the crust; top with pizza sauce, toppings, and cheese; bake at 375ºF until crust browns.
total for entire pizza: 3217 kcal fat/sat/poly/mono - 247/63/78/59 carb/fiber/net - 177/117/60 protein - 175
CHEESEBURGERS
Mix well; form into 10 patties and fry, broil, or grill.
per patty:
336 calories
26.4g fat
0.7gN carb
22.4g protein
ASIAN CHICKEN AND VEGETABLES
You can certainly increase or decrease the quantities of vegetables in this dish. For the sake of appearance on the plate, I wanted approximately the same quantities of yellow squash and broccoli, "peppered" with the bright red of the bell pepper. It was beautiful, so beautiful in fact, that I took a picture of my plate!
Mix first 6 ingredients in casserole dish; toss next 5 foods in sauce, cover, and refrigerate for an hour.
Bake, covered, at 325ºF for 45 minutes. Toss sesame seeds in before serving.
for entire recipe:
961 calories
31g fat (6g sat, 11g poly, 11g mono)
47g carb
19g fiber
(28g net carbs)
129g protein
