Eggs and English muffin

Ingredients:

• 3 Egg Whites [1.5P]
• 1 1/2 Oz. Part Skim Mozzarella* [1.5P, 3F]
• 1 Light English Muffin** [3C]

Directions:

• Whip the 3 egg whites and cook in a frying pan with a little bit of Non-stick spray such as Pam.

• Then when the eggs are almost done, slice half of the cheese and put in on top of the eggs so it melts.

• Then toast the English Muffin and put the egg/cheese on it. Eat the other half of the cheese separately.

This is my favorite breakfast!! I know the English Muffin is an unfavorable carb but even so, this breakfast keeps me going all morning without being tired or hungry. This breakfast is also as fast - it only takes me about 5 minutes to make.

*I use 1-1/2 sticks of Polly-O String Ums String Cheese. For 1 ounce it has 80 calories, 6 grams fat, less than 1 gram carbs and 7 grams protein. So for 1-1/2 ounces it has 120 calories, 9 grams fat, 1 carb and 11 grams protein.
**I use Shoprite's Light English Muffins - one muffin contains 90 calories, 0 Fat, 18 Carbs (23 carbs minus 5 grams fiber) and 4 grams protein.

Directions:

• Preheat oven to 350 degrees.

• Combine egg substitute, ricotta and broth/water.

• Add squash and broccoli, mix well.

• Turn mixture into a small, greased baking dish.

• Top with shredded cheese, bacon and olives.

• Bake 20 minutes or until bubbling.

Remark: Makes one 3-block meal.

Directions:

• Simply cut off end of eggplant at flower side. Cut eggplant into one-fourth inch slices.

• "Paint" a sheet of aluminum foil with small amount. of olive oil. Lay eggplant pieces and halved cherry tomatoes on aluminum foil in pre-heated broiler.

• Sprinkle veggies with black pepper and curry to taste. Broil for 2-3 minutes, turn eggplant slices with tongs, paint with remaining olive oil, and continue to broil another 2-3 minutes. They should turn slightly brown and curl up a bit on the edges, the tomatoes will brown and be quite soft.  The eggplant becomes soft and very creamy.

• Serve with salmon fillet (4 1/2 ounces for three blocks), baked in the oven (450 degrees) while the veggies are cooking.

• Have fruit for dessert . Bon appetit!  

Directions:

• In a large mixing bowl, mix with an electric mixer or food processor Almond Butter and Fructose until somewhat smooth.

• Mix in the egg whites, vanilla and Almond Extract if using In a second bowl mix Protein Powder, Baking Soda, Nutmeg, Cinnamon and Salt Add the water to the powders (if using) and mix.

• Add the powder mixture to the Almond Butter/Fructose bowl, stir well Stir in the Oatmeal

• Preheat the oven to 350 Degrees F.

• Place parchment paper on cookie sheets (this is because the cookies have little fat in them, fat keeps cookies from sticking).

• Divide the batter into 24 cookies in several batches, 9 to 12 is good per sheet depending on the cookie sheet size, the cookies can spread.

• Bake for 8 minutes, take off sheet and let them cool.

Why the optional ingredients?
The almond extract is for those that like almond in cookies a lot. The water is for the texture of the cookie itself. If you use no water the batter will be very sticky and the cookies will be very dry (like biscotti). With 1/2 cup water the cookies will be more cake like and moist. You decide, I like the moister version myself.

Directions:

• Cook oatmeal in microwave with 1/2 cup water for 2 minutes.

• Mix in cottage cheese, cinnamon, and sugar substitute.

• Put back in microwave for 10 seconds to heat cottage cheese. Then sprinkle almonds on top.

Remark: Serve one 3 block meal

Directions:

Sauce:

• Sauté garlic in oil.

• Add remaining ingredients, heat, cover & keep warm.

• This recipe will only use 1/2 cup of this sauce, 1/2 cup = [2 C, 2 F]

Crust:

• 10" or 12" pizza pan coated with 1 tbsp. olive oil.

• In a large bowl, dissolve yeast in warm water.

• Add oil, egg whites & oatmeal. Stir & let sit until all liquid is absorbed, stirring occasionally.

• Meanwhile, heat oven to 325.

• When all liquid is absorbed, add soy flour & mix thoroughly.

• Wet hands with water, place mixture on pizza pan and pat to outer edges of pan.

• Sprinkle with cheese (2 tbsp. parmesan cheese) & bake for 15 minutes.

• Complete crust = [5 P, 10 C, 11F]

Topping:

• Heat oven 400. Spread sauce (1/2 cup) evenly on crust.

• Top with toppings = [7 P]

• Bake until cheese melts.

1 Pizza = 12 blocks … 6 slices = 2 blocks each

Directions:

• Brown ground beef, salt & pepper and some spices in 3 tsp of oil.

• Place all other ingredients in crock-pot, except for cheese.

• Add 2 cups of water. Add browned meat. Add spices to taste. (there is no science to spices, just add as much as you like)

• Cook in crock-pot for several hours until hot through out, stirring occasionally.

• Divide into 6 serving (2-cup servings) bowls and top each with 1 oz of cheese. May be frozen/refrigerated for later consumption.

Remark: Makes six 3-block meals, 2 cups each

Directions:

• Blend tofu in blender until creamy.

• Add honey, egg whites, pumpkin and spices. Blend well.

• Pour into 9" unbaked pie shell.

• Bake approximately 1 hour in pre-heated 400 degree oven.

Directions:

• Slice zucchini lengthwise into 6 even slices and brush or spray with olive oil.

• Broil for about 5 minutes or until desired tenderness is reached. (Note: The zucchini will not soften when baking in lasagna).

• Sauté mushrooms and onions in oil. Add veggie ground round last 2 minutes of cooking.

• Add spaghetti sauce, tomato paste and spices and heat thoroughly. Mix cottage cheese with egg beaters.

• Put some sauce mixture in bottom of bread loaf pan.

• Layer 2 slices of zucchini. Top with 1/3 of sauce mixture, then 1/3 of cottage cheese mixture and 1/3 of shredded cheese.

• Repeat layers 2 more times ending with shredded cheese. Sprinkle parmesan cheese on top.

• Cover with foil and bake @ 350 degrees for 30 minutes.

• Remove foil and bake for another 20 minutes.

• Uncover and let stand for 10 minutes covered with foil.

• Cut in half. Serve with salad to round out carbs with each serving.

Remark: Makes 2 servings (4 blocks each).
Total = 54P (8 blocks), 21F (7 blocks), 54 C (6 blocks).

Orange Cashew Chicken

Ingredients:

• 1/3 cup orange juice (1 block carb
• 2 tablespoons soy sauce
• 1 1/3 teaspoons olive oil (4 blocks fat)
• 1/2 teaspoon fresh grated gingerroot
• 8 oz. skinless chicken breast (8 blocks protein), cut into bite-sized pieces
• 1 cup Mandarin orange sections (drained) (3 blocks carb)
• 1 1/2 teaspoons cornstarch
• 12 cashews (4 blocks fat)

Directions:

• Stir together orange juice, soy sauce and gingerroot.

• Add chicken pieces, stirring to coat. Let stand at room temperature for 30 minutes.

• Drain chicken, reserving the soy sauce mixture.

• Sauté chicken in oil, turning often, until chicken is done.

• Stir together the soy mixture and cornstarch. Stir in pan. Heat until mixture is thickened and bubbly, stirring often.

• Stir in orange sections and cashews and continue to cook until heated through.

Remark: Serve two, 4-block meals