Taco Soup

• 1 lb. ground beef
• 1 can black beans (drained)
• 1 can undrained corn
• 1 1/2 jars salsa (thick and chunky)
• 1 can diced tomatoes (Mexican style)
• 1 pkg. taco seasoning
• Tortilla chips
• Sour cream
• Shredded cheddar cheese

1)  Brown hamburger

2)  In large pot, combine black beans, undrained corn, 1 1/ 2 jars salsa, tomatoes, taco seasoning and heat

3)  Add hamburger to mixture

4)  In individual bowls, top with cheese, sour cream and crushed chips

South Beach adaptation:  Whole grain tortilla chips

Enjoy!

~From: Kelly Fishback

Whole Wheat Egg Sandwich

• 1 whole wheat English muffin
• 1 egg
• 2 Tbsp. skim milk
• Salt and pepper
• Canadian bacon (could substitute ham)
• Low fat cheese

1)  Whip egg, milk, salt and pepper

2)  Scramble egg

3)  While egg is cooking, toast English muffin

4)  Heat Canadian bacon in skillet

5)  Place cheese ham and egg on English muffin

Make it a meal:  Fresh fruit

Enjoy!

~Adapted from:  McDonald's Egg McMuffin

Strawberry Salad

• Romaine lettuce
• Shredded Romano cheese (could substitute any kind of cheese)
• Sliced mushrooms
• Chopped green onions
• 2 slices low fat turkey
• 4 strawberries
• 5 pecan halves chopped (could substitute walnuts)
• 1 1/2 Tbsp. olive oil
• 1/2 Tbsp. red wine vinegar

1)  Combine olive oil, vinegar and 1 sliced strawberry in blender and puree

2)  Place lettuce, mushrooms and green onion in a bowl

3)  Slice remaining strawberries and cut turkey into bite size pieces

4)  Top salad with strawberries, turkey, nuts and cheese

5)  Use strawberry vinaigrette as dressing

Enjoy!

~Created by:  Claire Kellems

Teriyaki Chicken Tenders

• Olive Oil
• 1/3 cup teriyaki sauce
• 1 pound chicken tenderloins
• Crushed red pepper (optional)

1)  Coat the bottom of a large skillet with olive oil

2)  Heat on medium high

3)  Add teriyaki sauce, heat until boiling

4)  Add chicken tenderloins, cook 4-5 minutes on each side or until chicken is cooked through

5)  Sprinkle with crushed red pepper

Make it a meal:  sauteed green beans, green peppers and broccoli seasoned with soy sauce; brown rice

Enjoy!

~Created by:  Josh Kellems

Mini Pizzas

• English muffins (South Beach adaptation - whole wheat English muffins, or sliced broiled Portabella mushrooms)
• Pizza (or spaghetti) sauce (South Beach adaptation - low sugar sauce; Picky eater adaptation - add small jar of baby food squash or carrots to the sauce for extra veggies.)
• Preferred pizza toppings (South Beach adaptation - ham, Canadian bacon, and/or veggies)
• Mozzarella Cheese (South Beach adaptation - 2% Mozzarella).

1)  Slice and toast English muffins (or broil Portabellas)

2)  Preheat oven to 350

3)  Top English muffins (or Portabellas) with sauce, toppings and cheese

4)  Bake 10-12 minutes or until cheese is golden brown

Make it a meal:  Salad (South Beach adaptation - 2 Tbsp. vinaigrette dressing)

Enjoy!

~A healthier twist on an old favorite

Pecan Crusted Chicken

• 1 package boneless skinless chicken breast
• 1 cup pecan halves (more or less to taste)
• 3 egg whites
• 1/4 tsp. salt (more or less to taste)
• 1/2 tsp. pepper (more or less to taste)
• Olive oil

1)  Place pecan halves in ziplock bag and crush, place on large plate
2)  Place eggwhites in large bowl and whip
3)  Add salt and pepper to eggwhites
4)  Coat skillet with olive oil and turn on medium high heat
5)  Coat both sides of the chicken in the eggwhite mixture
6)  Press chicken into pecans
7)  Place chicken into skillet and cook 4-5 minutes on each side or until chicken is cooked through.
8)  Salt and pepper to taste

Serving suggestion:  spread with a wedge of light garlic flavored Laughing Cow cheese

Make it a meal: Steamed fresh green beans

Enjoy!

~Created by: Josh Kellems

Peanut Butter Chocolate Suprise No Bake Cookies

• 1/4 cup peanut butter (South Beach adaptation - use low sugar or natural)
• 1/4 cup semi-sweet chocolate chips
• 1 small jar baby food sweet potatoes or squash
• 1 Tbsp olive oil
• 1 1/4 cup rolled oats (South Beach adaptation - use old fashioned, not quick oats)

1) Place peanut butter, chocolate chips, baby food and oil in a microwave safe bowl
2) Microwave in 30 second increments, stirring until melted
3) Add rolled oats, stir
4) Roll into balls and place on waxed paper.
5) Refrigerate until firm

Enjoy!

~Created by: Claire Kellems