613 backbone friendly Recipes

dried mushroom, dried (porcini or any mushroom), chicken stock, unsalted butter, yellow onion, finely chopped, garlic, minced, celery seed, cremini mushroom, sliced (fresh , brushed clean, any fresh mushroom can be used), flour, salt, pepper, soy sauce, tabasco sauce (optional), boneless skinless chicken breast (skinless, boneless , halved lengthwise, cut into thin strips), half-and-half, italian parsley, finely chopped (for garnish )

mrs. dash lemon pepper, flour, boneless skinless chicken breasts, unsalted butter, fresh lemon, low sodium chicken broth

boneless skinless chicken breasts, potatoes, salt, lemon juice (fresh ), splenda sugar substitute, balsamic vinegar, olive oil, minced fresh garlic clove, parsley, black pepper

low fat cottage cheese, lemon juice, skim milk (or less to reach desired consistency), salt, fresh dill, chopped, onion, minced

fiber 1 cereal , original, divided, low-fat yogurt, any flavor , weight watcher s 1 point yogurt, divided, blueberries, divided, strawberry, sliced, divided

lean ground beef, onion, chopped, olive oil (optional), garlic cloves, crushed, diced tomatoes, undrained, broth (beef, chicken, veggie), fresh green beans, head cabbage, chopped, fresh mushrooms, chopped, zucchini, peeled and diced, bay leaf, salt and pepper, to taste

white sugar, brown sugar, egg, butter, flour, quick-cooking rolled oats, coconut, baking powder, baking soda

eggs, fat cottage cheese, shredded monterey jack cheese, chopped green chilies, salt, pepper, chicken breast, cooked and chopped, cholula hot sauce (optional) or tabasco sauce (optional)

lean ground turkey, onion , 6 oz (240 g), carrot , 4 oz (120 g), celery rib, 3 oz (90 g), zucchini , 6 oz (240 g), garlic cloves, minced, crushed dried oregano, dried basil, crushed dried thyme, salt (optional), hot red pepper flakes, no-salt-added italian-style tomatoes , in puree (820 g), no-salt-added diced tomatoes , with juice (435 g), water (120 ml)

all-purpose flour, whole wheat flour, splenda sugar substitute, baking powder, ground ginger or 1 tsp cinnamon, baking soda, salt, butter, egg beaters egg substitute, thawed (or 2 eggs, slightly beaten), buttermilk, dried cranberries or 3/4 cup dried currant, buttermilk, rolled oats

boneless skinless chicken breast (i like tyson s individually frozen pre-cooked breasts.), three pepper and onion blend frozen mixed vegetables (i use kroger brand found with the frozen vegetables), fresh sliced mushrooms, butter, salt, garlic powder, alfredo sauce (i use a prepared jar sauce, bertolli is very good, 3 g of carbs), low-carb flour tortillas (i use the wraps that have 4 net grams of carbs. found in my produce department)

onion, egg beaters egg substitute , original, crushed fiber 1 cereal

white fish fillet (cod, sole, turbot, etc.), salt, black pepper, dry white wine, chicken stock or 1/4 cup broth, skim fat from top, lemon juice, soft margarine, flour, skim milk or 3/4 cup 1% low-fat milk, seedless grapes

ketchup, worcestershire sauce, distilled white vinegar (i use apple cider vinegar), vegetable oil, dark brown sugar , packed, dry mustard, salt, ground red pepper (add more for a hotter or spicier sauce), black pepper (to taste)

chicken breast, chopped into 1/2 inch cubes, olive oil, onion, diced, mexican-style tomatoes (go for plain, low sugar canned tomatoes if on the south beach diet), salsa (we use southwestern style), garlic cloves, chopped finely, oregano leaves, paprika, cumin powder (or to taste), salt (to taste), black beans, rinsed (can increase to 2 cans), fat free chicken broth, frozen corn (omit if on the south beach diet), frozen cut green beans, cilantro leaf, chopped finely (optional), minute brown rice, cooked (omit if on phase 1 of the south beach diet)

chickpeas , liquid reserved, garlic cloves, olive oil, fresh lemon juice, salt, paprika (optional)

english muffin, split in half, pizza sauce, more to taste, mozzarella cheese, shredded, cheddar cheese, cut out 2 ovals (can use american ), black olives, sliced, turkey pepperoni , 4 of these sliced in half for the mouth

frozen pineapple concentrate, thawed, frozen limeade concentrate, thawed, cold water, pink champagne (or combination) or 6 cups champagne (or combination) or 6 cups sparkling apple juice, chilled (or combination), water (optional), strawberry (optional)