A Quick Lunch Soup

Ingredients:
2 2/3 tsp. Canola Oil [8F]
6 cups Red pepper [3C]
6 cups Asparagus [3C]
8oz. Deli Baked Ham (cut into 1/2′ strips) [8P]
1/2 Cup Egg Noodles (cooked) [2C]
15 oz. Can of Fat Free Chicken Broth
Directions:
1.Heat 3 cups of water, and the can of Fat Free Broth until boiling, keep simmering until step 4.
2.In non-stick skillet, heat oil over medium-high heat until hot. Add red pepper and asparagus until vegetables are tender-crisp (approx. 7 minutes).
3.Stir in ham and cook one minute or until ham is thoroughly cooked.
4.Stir noodles into water, cook until tender.
5.Remove saucepan from heat, do not drain the water. Stir in ham and vegetable mixture. (more…)

Bacon and Apple Sandwich

1 1/2 teaspoons natural peanut butter (3 blocks fat)
3 oz. lean Canadian bacon (3 blocks protein)
1/2 apple sliced thinly (1 block carbohydrate)
1/2 cup alfalfa sprouts
1 slice rye bread (2 blocks carbohydrate)

Lightly toast bread and spread with peanut butter. Layer Canadian bacon, apple and sprouts. You may also cut back on Canadian bacon and serve with low-fat cottage cheese. (more…)

Cabbage & Shrimp Salad

Ingredients:
2 2/3 Cups Shredded Cabbage
1 Cup Cherry Tomatoes, cut
4 1/2 Oz. Cooked Shrimp

Dressing:
1 Tbsp. Light Salad Dressing (Check label, should equal 3 fat blocks)
1 Tbsp. Balsamic Vinegar

Directions:
Blend salad dressing and vinegar. Add shrimp and tomatoes. Pour
mixture over shredded cabbage and mix well. (more…)

Dill Dip

Ingredients:
1 pkg. Extra Firm Lite Morni-Nu Silken Tofu
1/2 cup Reduced Fat Sour Cream
1/4 cup Regular Mayonnaise (I do not use lite-mayo because I do not like the sweet taste of it)
2 tsp. Dried Dill
1 Tbs. Dried Minced Onion
1 tsp. Salt (or to taste)
Fresh Ground Pepper to taste
Directions:
You can use either a stick blender, regular blender or food processor to make this recipe. I prefer the stick blender for ease of clean up. Place Tofu in a large bowl. Using a stick blender, blend tofu into small pieces. Add sour cream and mayonnaise. Blend until smooth (pulse on and off for 2 minutes or so). Stir in remaining ingredients. Refrigerate for one hour prior to serving.
Serving size: 1/4 Cup Servings per Recipe: 8.5
Per Serving: 1.7 grams carbohydrate, 3.5 grams protein, 7 grams fat (2 blocks fat, 1/2 block protein) (more…)