Fisherman’s Stew

Ingredients:
6 oz of frozen salmon or any chowder fish [4P]
2 cups sliced celery [1C]
1 cup sliced carrots [1C]
1 cup sliced onions [1C]
4 tsp Cornstarch (dissolved in a little water) [1C]
1 1/3 tsp Olive oil [4F]
4 cups water
2 Fish flavored bouillion cubes
1 tsp worcestershire sauce
1 cloved minced garlic
fresh parsley, salt and pepper to taste
Directions:
In a medium sized sauce pan sautee garlic in the oil then add vegetables. Cook for about 5 minutes then add fish. Cook until fish flakes but not all the way done. Add water and boullion cubes, Worcestshire sauce, and salt and pepper. Add cornstarch and let simmer for 20-30 minutes. Add fresh snipped parsley if desired at the end. Enjoy.

Fluffy Berry Pie

Ingredients
Meringue crust:
4 egg whites room temperature [2 P]
1 tbs. fructose [2 C]
1/2 tsp. white vinegar
1/2 tsp. vanilla extract
1 tsp. peanut oil [3 F]
Filling:
1 16 oz. can water pack berries
(cherries, strawberries, raspberries, etc..)
approximately [4 C] check label
2 envelope Knox unflavored gelatin [2 P]
1 cup nonfat yogurt [2 P, 2 C]
(flavor to match berries with extract if desired)
4 egg whites [2 P]
5 tsp. crushed almonds (or pecans) [5 F]
Directions
Meringue crust:
1. Coat Pyrex pie plate with oil.
2. With mixer or wire whisk, beat whites, vinegar and extract until soft peaks form.
3. Add fructose and beat until stiff.
4. Spread in pie dish and bake at 350 degrees until golden brown.
5. Cool, then chill.
Filling:
1. Drain liquid from can into bowl.
2. Sprinkle in gelatin, heat and stir till dissolved.
3. Chill just until starting to set around edges.
4. Beat with mixer until frothy.
5. Beat in yogurt till blended.
6. Stir in berries.
7. Beat egg whites until stiff and gently fold in.
8. Pour into crust and sprinkle evenly with nuts.
9. Chill 4 hours.
One pie equals about 8 blocks.

French Toast

Breakfast can be a challenge, especially for kids. Here’s a recipe for French Toast sent in by reader Ginny Scott that yields 2 blocks protein, 4 blocks carbs, and 1 block of fat. Add six peices of turkey bacon and you’ll have a great 4 block breakfast.
Ingredients:
2 egg whites and 1 whole egg or 1/2 cup egg substitute (2 protein)
2 slices light bread (2 carbs - check label for nutrition information)
3 tablespoons light syrup (2 carbs)
1/3 teaspoon butter (1 fat)
Instructions:
Mix egg batter in small bowl. Place bread in egg mixture and let side soak, flip and repeat. Cook bread over medium heat until done. Repeat with second slice of bread. Add butter and syrup to french toast, and enjoy.

‘Fried’ Green Tomatoes and Zucchini

Ingredients:
Spray Olive Oil
1 1/2 Tablespoons Reduced Fat Parmesan Cheese
Salt and Fresh Ground Pepper to taste
2 green tomatoes, sliced thin
1 medium zucchini or portion of a large one, sliced thin
1 medium crookneck squash or portion of a large yellow zucchini or crookneck, sliced thin
Directions:
Warm non-stick skillet over medium-low heat. Place the sliced tomatoes in a container with the Parmesan Cheese and salt and pepper. Place lid on container and shake to coat both sides of the tomato slices. Add Spray Olive Oil to skillet and place tomato slices in skillet and cook about 3 minutes on each side adding salt and pepper if needed. Remove tomatoes. Run some water over the sliced squash in a colander, shake “dry.” ( This moisture is needed to help the cheese stick to the zucchini.) Toss the squash and zucchini with the remaining Parmesan and lightly oil the pan again with spray oil to “stir-fry” the squash (they won’t take as long)
Since it takes nearly 5 cups of zucchini to make one block of carbohydrate, and each 2 tomatoes equals one carb, you can play with the portions or add other veggies to the mix like onions or bell peppers. I LOVE the taste of fried green tomatoes, so this inspiration just made my summer! Hope you enjoy it, too.

Frozen Blueberry Yogurt

3 blocks
1/2 cup lowfat yogurt* (1 protein, 1 carb)
3/4 cup frozen blueberries (1-1/2 carbs)
1/2 cup cottage cheese (2 protein)
1 tablespoon slivered almonds (3 fat)
1 teaspoon fructose (1/2 carb)
Put all in a food processor, blend till smooth, enjoy!!!

Fruity Chicken Salad with Sweet Mustard Dressing

Ingredients:
3 oz. chicken breast, cooked & diced [3P]
3 cups romaine lettuce [~1/2C]
1 apple, diced [2C]
1/4 cups grapes, halved [1/2C]
1 tsp. sunflower seeds [1F]
Sprinkling of Parmesan cheese
Dressing:
2 tsp. Dijon mustard
2 tsp. light mayonnaise [2F]
1 tsp. apple cider vinegar
1/2 tsp. lemon juice
1 pack Splenda

Directions:
Toss chicken, lettuce, apple, & grapes together. Mix dressing ingredients & pour over salad. Top with sunflower seeds and parmesan cheese.