INGREDIENTS:

1 Whole chicken minus the neck, gizzards, livers etc

1 med to large spaghetti squash

1 Onion

1 Bell Pepper

2 lg cans of Cream of Chicken Soup

4 oz Low fat cheese

S&P to taste

Any of your favorite spices (your choice)

DIRECTIONS:

Boil chicken until completely cooked and cool to handle.  Then cut spaghetti squash the long way and bake or microwave until cooked and cool to handle.  Remove all skin and fat from chicken and dice all the meat.  In a non stick fry pan lightly brown onion and pepper. Spray pan and vegetables with spray olive oil or spray oil of your choice.  Once everything is diced, cooked and able to handle mix all together except for the cheese.  In a roasting pan glass or metal that is able to hold everything put the mixture and add the cheese.  Put in oven 350 degrees or even the microwave and melt cheese and warm the mixture.

COMMENTS:This is a wonderful change from the normal chicken dishes.  You can add hot peppers,  mushrooms would be outstanding also or any other type of spices to your taste.  If you have a large family, you could make a container for the rest of your family using the basic old fattening noodles and a small container of spaghetti squash just for you.  Personally I would just make the spaghetti squash for everyone.  You might be surprised on there reactions.

INGREDIENTS:

2 oz pepper jack cheese (you could substitute any type of your favorite cheese)

2 Boneless chicken breasts

1-2 Tablespoons Mexican seasoning or your favorite seasonings

DIRECTIONS: Preheat oven to 350 degrees. Cut cheese into strips. Flatten chicken to 1/4 inch thickness. Place a strip of cheese down the center of each breast. Fold chicken over cheese and secure with tooth picks. Rub your favorite seasonings over the breast. Using a non stick fry pan and Pam or or any type of spray release, brown chicken. You can also spray the chicken breast for more color. Transfer the brown chicken to a baking dish and bake uncovered for 25-30 minutes. Cook until chicken juices are clear.

COMMENTS: With this dish you could make dozens of other dishes. You could add tomatoes sauce, garlic, mushrooms etc. Get the point? Whatever type of other vegetables you have will work. One chicken breast will most likely be to much for you so plan on eating this for a couple of day.

INGREDIENTS:

1 Package of extra thin steak (flank, round, chuck)
l lb Fresh Spinach

1 Red Bell Pepper

1 Package Fat Free Cream Cheese

Garlic

Tooth Picks

Favorite spices

DIRECTIONS: Mix the cream cheese with garlic and your favorite spices. spread a layer of the cheese mixture on one side of the steaks. Add spinach and sliced red peppers and roll up the steaks. Stick with tooth picks so they don’t come apart. Place in a shallow baking dish and bake at 350 degrees. Cook until your desired temperature. Check every 15 minutes.

COMMENTS: This recipe is for those WL Patients that are out at least 3-5 months. You will not be able to eat a lot of this so cut the steak in small roll ups. Make sure that all fat is cut off before rolling. If you have a desire for hot foods, you could add red pepper flakes or hot peppers also.

INGREDIENTS:

1 Cooked chicken (no skin)

4 eggs hard boiled (you can leave out yokes)

1/2 cup light or low fat salad dressing or mayo

2 scallions (green onions) chopped

S&P to taste

DIRECTIONS: Take meat off bone and any attached fats, cut into bite size pieces. Mix well with salad dressing, scallions, and S&P. Chop eggs and serve on lettuce.

SERVINGS: Makes 4 servings.  Each regular servings is 292 calories, 18 gm of protein
COMMENTS: This recipe can also be used as a lettuce wrap. Add a small amount of the salad to a large lettuce leaf. Roll lettuce add some low fat cheese. Romaine lettuce is the best to use with this. If used with a lettuce wrap, a 1/4 cup of salad per leaf or less will work great.

INGREDIENTS:

1 Can (15oz) pumpkin (make sure it is pure pumpkin, watch sugars)

1/4 Cup S/F syrup
1 Teaspoon ground cinnamon

1/2 Teaspoon ground ginger
1/4 Teaspoon ground cloves
2 Cups frozen whipped topping, thawed
1/4 Cup nuts or low calorie chocolate chips (low sugar)

DIRECTIONS: In a large bowl, combine pumpkin, syrup, cinnamon, ginger and cloves.  Fold in whipped topping until well blended.  Transfer to individual bowls or large container.  Add nuts or chips, chill for at least an hour.

SERVINGS: 4 individual serving bowls.  225 calories, 2 gm protein, 38 gm carb, 7.5 gm fat