Garden Salad With Sauteed Scallops and Bacon

Ingredients:
1 oz. lean Canadian bacon, diced (1 protein)
4 1/2 oz. Baby Bay Scallops (3 protein)
3 cups lettuce, shredded (1/2 carbohydrate)
1/3 cup mandarin oranges (1 block carbohydrate)
1/2 cup red onion, diced (1/2 block carbohydrate)
1/4 cup kidney beans, rinsed (1 block carbohydrate)
1/4 cup chickpeas, rinsed (1 block carbohydrate)
1 1/3 teaspoons olive oil (4 blocks fat)
1 tablespoon cider vinegar
1/2 teaspoon fresh mint, chopped
1/2 teaspoon fresh gingerroot, grated
1/4 cup chicken stock
Instructions:
Heat 1/3 teaspoon oil in medium non-stick saute pan. Saute bacon, scallops, 1 teaspoon vinegar, and 1/4 teaspoon ginger for 4 minutes on medium-high heat.
In a small bowl, whisk together remaining oil, mint, 1/4 teaspoon ginger, 2 teaspoons vinegar, and chicken stock. Combine remaining ingredients in a salad bowl. Add bacon and scallops. Pour dressing over all and toss to coat.

Garlic Roasted Chicken and Veggies

Ingredients:
4 oz boneless, skinless chicken breasts [4P]
2 cups of canned green beans [1C]
4 cups of yellow squash [2C]
2 cans of fat free chicken broth
1 whole head of garlic minced
fresh pepper(to taste) and sea salt
Directions:

Place chicken (boneless and skinless) in bottom of roasting pan, spread veggies around chicken and mince garlic evenly over chicken and veggies. I sometimes will add onions to flavor but do not count the carbohydrate since we do not eat them. Pour broth over and bake for 1 hr. the chicken will be very moist and have a very “garlicky” taste.
I usually add a mixed green salad and olive oil dressing (for enough fat) occasionally we also add baby carrots for one of our carb blocks, but always finish with enough pineapple to even out the blocks.

Grandma’s Hot Dogs and Peppers

Very simple and delicious! Takes 10 minutes to make.
1 teaspoon olive oil
2 green peppers
1/2 cup chopped onion
1/2 cup salsa
3 turkey hot dogs (no fat)

Heat oil in frying pan. Chop onion and peppers and saute in oil. Cover and let simmer until peppers and onions are soft. Slice hot dogs into small round pieces and add to pan.
Add salsa and stir. Cover pan and let simmer until hot dogs are cooked. Remove from heat and place on plate.
Add any carbohydrate block you wish to go along with your meal.

Grilled Chicken Kebabs

Ingredients:
16 oz of boneless skinless chicken breast cut into cubes
1 bell pepper cut in large chunks
8 cherry tomatoes
2 cups cubed zucchini
1 sweet onion cut into chunks
Ingredients:
Marinate chicken and veggies in 1/2 cup no fat Italian salad dressing for 15 minutes in refrigerator.
Use 4 skewers and put 4 oz of chicken breast and divide veggies equally to each skewer grill turning several times until chicken is no longer pink in the center.
Serve with additional veggies and fruit to complete carbs.
This recipe is 4P, 1C, and zeroF per skewer.

Grilled Fish With Tomato Tarragon Sauce

This recipe can be prepared in 45 minutes or less. This is the recipe as I got it, but you can adjust the quantity of fish and fat to your block requirements. The sauce is simple, elegant and zone friendly, and you can serve grilled or steamed veggies with it, and some fruit for dessert to fill in the remaining carbohydrate blocks. Great for summer — quick week-night dinner or a dinner party for friends.
1 1/3 teaspoons extra-virgin olive oil (4 blocks fat)
6 oz. halibut fillet (each about 1 inch thick) or use sea bass, swordfish, or snapper (4 blocks protein)
2 tablespoons chopped shallots
1 1/4 cups chopped plum tomatoes (1 block carbohydrate)
3 tablespoons dry white wine
1 tablespoon (packed) chopped fresh tarragon or 1 teaspoon dried
Prepare barbecue (medium-high heat). Brush fish on both sides with half of olive oil. Sprinkle fish with salt and pepper. In a nonstick pan, add shallots to oil. Cook over high heat 1 minute. Add tomatoes to skillet and cook until juices evaporate, stirring occasionally, about 2 minutes. Add wine and tarragon and boil until compote is thick, about 1 minute. Remove from heat and season with salt and pepper. Cover with foil and keep warm.
Grill fish until just opaque in center, about 4 minutes per side. Transfer to plates. Spoon compote alongside fish.
Makes one four-block serving.
Suggested carbohydrates to complete the meal would be 1 1/4 cups grilled zucchini and a fruit salad for dessert of 1/2 cup blueberries mixed with 1 cup sliced strawberries.

Grilled Salmon with Mushroom and Tomato Coulis

To expand to 4 increase weight of salmon (6 oz.) and add an apple for dessert.
Serves 1, can be easily doubled
Also good chilled, good for lunchbox!
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1 4 1/2 oz. fillet salmon, skin on (3 Pro)
1 teaspoon extra-virgin olive oil, divided (3 Fat)
1/2 cup chopped white or yellow onion (1/2 Carb)
2 cloves garlic, minced
1 8 oz. package pre-sliced mushrooms, or 2 cups (1 Carb)
1 tablespoon unsweetened rice vinegar
1 teaspoon Worcestershire Sauce
Dash Tabasco or other hot-pepper sauce
1/2 teaspoon granulated fructose
3 small tomatoes, diced (1-1/2 Carb)
1/4 cup minced cilantro
1. Heat a non-stick Wok or deep non-stick pan over high heat until very hot.
2. Add 1/2 teaspoon olive oil and swirl to coat bottom of pan. Add salmon, skin down, and grill over high heat for about five minutes. Skin will be browned, almost black in places, and flesh will be cooked about half way through.
Turn salmon and cook another five minutes or until cooked through. Remove from pan to a plate and loosely cover with foil to keep warm.
3. Add remaining 1/2 teaspoon olive oil to hot Wok and stir-fry onions and garlic until onions are lightly browned.
4. While onions are cooking, use a broad metal spatula to remove skin from salmon. Discard skin and re-cover salmon.
5. When onions are cooked, add sliced mushrooms, rice vinegar, Worcestershire Sauce, hot pepper sauce, and fructose and stir-fry until mushrooms are lightly browned and liquid is almost completely evaporated.
6. Add tomatoes and cilantro and stir-fry briefly to warm through.
7. Spoon mushroom and tomato mixture onto serving plate and loosely cover with foil, which was covering salmon. Return salmon to the hot Wok briefly to rewarm, then place salmon on top of mushroom/tomato mixture. Serve at once.

Grilled Sausages and Veggies

6 oz Kielbasa or smoked sausage of choice, sliced 1/2 inch thick (3 blocks protein)
2 yellow peppers, coarsely chopped (1 block carbohydrate)
1 cup coarsely chopped red onion (1 block carbohydrate)
2 cups coarsely chopped zucchini (1 block carbohydrate)
1 tsp olive oil (3 blocks fat)
Lemon juice to taste
Salt & pepper
For 4 blocks, simply add 1 1/2 more oz of meat and another carb block.
Heat grill. Combine olive oil and lemon juice in large bowl and add meat and vegetables. Stir to coat. I use spray oil on a “grill topper” with small holes, then place on grill to heat for a minute before placing food on it. Grill meat & veggies, turning often, for about 5-7 minutes or until desired doneness. (We allow the meat and zucchini to “char” a bit.)

Ground Turkey & Kidney Beans

Ingredients
5oz ground turkey[5P]
2 1/2 cups green peppers chopped [1C]
2 1/2 cups red pepper [1C]
1/2 cup kidney beans [2C]
1 cup onions chopped [1C]
5 teaspoons of almond slivers [5F]
Spices: 1 teaspoon parsley flakes, 1 teaspoon ground oregano, and pepper for taste

Directions
Saute Turkey. Add peppers, onions and spices until tender.
Add Kidney beans and almond slivers till warm.

Guilt Free Dessert

Ingredients:
1 cup cooked & mashed squash (2C)
12 pkgs. of splenda (instead of 1/4 cup sugar)
6 ounces 2% milk (1 C, 1P)
2 eggs (2P)
1/4 tsp. cinnamon
1/4 tsp. vanilla or to taste
Shake of salt
Directions:
Mix above together and divide into 3 custard cups.
Put filled cups into a 9×9 ” pan. Add 1 inch of hot water in pan.
Bake in 350 oven for 30 minutes or until a toothpick inserted in the center comes out clean.
Cool and add a tablespoon of real cream and enjoy!
You probably could substitute pumpkin without much trouble.