Ham and Cheese Omelet

Ingredients
3 oz ham deli style (deli style chicken can also be used) [2P]
1 oz mozzarella cheese skim [1P]
1/2 cup egg substitute [2P]
1 cup onion chopped [1C]
3 cups mushrooms [1C]
1 1/4 cups tomatoes chopped [1C]
1 cup grapes on the side [2C]
1 2/3 teaspoon olive oil [5F]
spices:
1 teaspoon dill
1 teaspoon thyme
1 teaspoon turmeric
salt and pepper for taste

Directions
Saute onion, mushrooms and ham in olive oil until tender.
Add egg, spices and cheese until cooked.
Fold over and serve.

Ham Pita with a Side Salad

Ingredients
1 pita pocket [3 C]
3 oz. deli-style ham [2 P]
1 oz. low-fat cheese [1 P]
Mustard, lettuce, tomato slice, alfalfa sprouts
1 teaspoon light mayonnaise [1 F]
Dill pickle wedge
1 tossed salad (Lettuce, spinach, couple of rings of onion, several spears of
broccoli, 3 slices of cucumber, 1/2 tomato)
2 teaspoons olive oil and vinegar dressing [2 F]
Directions
Fill pita pocket and broil until cheese is melted
or
Wrap lightly in a plain white paper towel and zap in the microwave
Enjoy this quick 3 Block Meal!

High-Speed Chicken Stirfry

4 oz boneless chicken breast, cut into bite-size pieces (4 blocks protein)
2 cups broccoli florets (1 block carbohydrate)
1 cup chopped onion (1 block carbohydrate)
1 cup snow peas (1 block carbohydrate)
1/4 cup chickpeas (1 block carbohydrate)
1 1/3 teaspoons peanut oil (4 blocks fat)
One clove garlic
Heat wok to cooking temperature. Heat approximately half the oil in the wok. Combine vegetables and stir-fry them until defrosted and hot — about two minutes. Remove from wok and set aside in a bowl. Heat remaining oil in wok. Press one clove of garlic into the oil, then add chicken and stir-fry until done — about four minutes. Add the vegetables back into the wok and toss together for two minutes.
Serve with 1/4 cup salsa.
Serves 4. Each serving is 4 protein, 1.5 carb and 2 fat. I like to have this with fruit or cereal with nuts for breakfast or a salad dressing and fruit for lunch! You can cut smaller for 3 block servings!

Home-style Beef Vegetable Soup

12 oz. lean ground beef (8 protein blocks)
2 1/2 cups celery, diced fine (1 carbohydrate)
1 cup carrots, diced fine (2 carbohydrate)
2 cups onion, diced fine (2 carbohydrate)
2 1/2 cups tomato, chopped (2 carbohydrate)
1/2 cup tomato puree (1 carbohydrate)
2 2/3 teaspoons olive oil (8 fat)
3 cups beef stock
Salt and pepper to taste
4 green peppercorns
2 garlic cloves, minced
1/8 teaspoon marjoram
1/8 teaspoon Worcestershire sauce
1/4 teaspoon chives
1 teaspoon parsley
1/8 teaspoon oregano
Combine all the ingredients in a large saucepan. Bring to a boil, then simmer for 35-40 minutes, stirring occasionally until all vegetables are tender. Divide between two soup dishes and serve.

Hotcakes

Ingredients:
3 eggs [3P]
3/4 cup cottage cheese [3P]
1/4 cup flour [2C]
1/4 tsp salt (optional)
Directions:
1 egg per person. Do not prepare batter ahead.
Beat egg yolks till thick. Add cottage cheese and beat well. Stir in flour and salt. Fold in stiffly beaten egg whites. Cook on 380 degree griddle. Make each hotcake about 3 inches diameter. Serve immediately.
The original recipe calls for one teaspoon of sour cream and jam on each hotcake. Since this is not preferable, I use fresh or frozen berries or fruit. Although I have not tried it, I am sure you could use an egg substitute in place of the yolks.

Huevos Rancheros en El Zone

4 egg whites (2 protein)
1 whole egg (1 protein)
1 oz. reduced-fat cheese (1 protein)
1 wholewheat tortilla, (1 carbohydrate, check label for grams)
1/2 cup black beans (2 carbohydrates)
1/2 cup Mexican Style tomato sauce (1 carbohydrate)
2/3 teaspoon olive oil (2 fat)
(Add fats to make up 4 blocks, perhaps 2 teaspoons slivered almonds or 2 tablespoons guacamole)
Fry eggs in oil as you like (up or over). Mash beans with fork on top of tortilla on a microwavable plate, top with cheese. Microwave for 30 seconds. Put sauce in a cup and microwave it for 30 seconds. By this time eggs are done. Put eggs on top of layered tortilla. Pour sauce over all and Viva Mexico!
For a three-block meal: Reduce eggs and beans to make 3 blocks and reduce by one block of fat.