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)

Dill Lime Salmon

4.5 oz Salmon (3 protein blocks)
1 tbsp Dill Weed
2 tsp Beau Monde (or 1 tsp celery salt + 1 tsp onion powder)
1 1/2 c Lime-flavored Sparkling Water
(NOT sweetened! Calistoga is a good one)
Salt & Pepper to taste
Bring water and seasonings to a boil, add salmon. Poach for approximately 3 minutes, spooning water and seasonings over salmon. Turn salmon and poach for an additional 4 minutes, or until salmon is cooked through.
Serve with a vegetable side dish and salad, equaling 3 blocks of carbohydrates. Choose 1 tablespoon olive oil and vinegar dressing for 3 blocks of fat.

Disguised Chicken With Green Beans

The recipe prevents the comment: “Oh, not chicken again!”
6 oz Cooked Chicken Breast, sliced-6P
2oz Shreaded Parmesan Cheese - 2P
3 cups Fresh Green Beans -3C
1 cup Onion sliced into rings - 1C
1 1/2 cup sliced mushrooms - 1/2C
2 tsp cornstarch - 1/2 C
1 can Beef Consomme’- 1/2 C
18 olives black and green sliced 6 F
2/3 tsp olive oil 2F
Steam green beans until 1/2 cooked (about 10 minutes). Heat oil in another pan, add onion rings, saute until they begin to soften, remove and add to green beans. In the same pan, saute mushroom in 1/4 cup undiluted consomme’ for 2 minutes then toss with green beans, and resteam mixture for 10 minutes.
Add remaining consomme’ to onion/mushroom pan, thicken with cornstarch, then add chicken breast. Simmer on low until beans are done. Place green beans, top with chicken pieces, drizzle thickened comsomme’ over all, and sprinkle with cheese and olives.
Makes 2 hearty helpings. Add fresh tomato salad to round out carb. blocks.
Fresh Tomato Salad
2 Ripe tomatos, quartered 1C
1 1/2 cups rough chopped red onion 1 1/2 carbs
1/4 cup fresh chopped basil
Quarter tomatos over storage bowl to catch juice. If you lack juice, add a 1/4 cup tomato sauce. Add onions and basil to juice and tomatoes. Toss and refrigerate for 24 hours…shaking occasionally. I hate salad w/o dressing but with this you need none.

Dr. Bell’s ZoneGOmeal

Ingredients (for single serving):
1/3 cup heaping (30 GM or 80 cc) raw oats (Quaker’s ‘Old Fashioned’is good)
1 Tbsp. (11 GM or 18 cc) sugar
Short Tbsp. (10 GM or 23cc) of Olive Oil
1 or 2 tsp. salt to taste
1/3 cup (28 GM or 70 cc) Egg White Powder (e.g. GNC “Egg White Supreme”)

Directions:
Combine oatmeal, sugar, olive oil, and salt into 1+ 1/2 cup water. Cook 6 minutes in microwave at full power in large microwave-safe bowl watery oatmeal is what you WANT!) Leave to cool for a minute until “finger-dip” tolerable. In round bottom bowl, make an egg slurry by adding 1/2 cup COOL water to egg powder (start mixing before you add water and keep mixing ’til smooth).
Add to oatmeal & microwave 1 to 1:45 minutes (ONLY ’til egg starts to “PUFF-UP”). Mix lightly half way through the final cooking to move done egg away from sides