Frozen Dishes and Quick Fixes

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Can be Frozen

Breakfast Casserole

½ Cup Egg Whites (Egg Beaters)
2 Beaten Eggs
¼ Cup Diced Ham (Deli meat)
½ Cup Cooked Potatoes (chopped)
¼ Cup Chopped Green and Red Bell Pepper
½ tsp Salt
¼ tsp Onion Powder
¼ tsp Pepper

Beat eggs and egg whites together, pout into small glass baking pan or pie pan. Put potatoes, ham and veggies on top. Add seasoning and stir into mixture. Bake in oven on 350 for about 25 min or until the eggs are completely cooked. You can change this up to appeal to your taste or what is in your fridge!


2 Cups White or Wheat Flour
½ tsp Salt
¼ Cup Sugar or Stevia
1 Egg Yolk
½ Cup Water
2 Tbs. Melted Butter for Brushing

Whisk together the 2 cups flour, salt, and sugar in a bowl until evenly blended; make a well in the center of the mixture. Whisk the egg yolk and water together in a small bowl until smooth; pour into the well and mix to form a stiff dough. Transfer the dough to a lightly floured surface and knead until smooth and elastic, about 8 minutes.

Divide the dough into 4-6 even balls. Roll the dough with a rolling pin until thin, sprinkling with flour to prevent from sticking. Place filling inside and fold over into half moons and seal by pressing edges together with a fork.

Filling ideas – Ham, low fat cheese, and broccoli; Turkey pepperoni, tomato sauce, and low fat mozzarella; Spinach, low fat cheese, and tomatoes.

Chicken Enchiladas

4 Cooked and Shredded Chicken Breasts
12-20 Whole Wheat Tortillas
1 Tbs Ground Cumin Powder
½ tsp Red Chili Powder
1 tsp Garlic Powder
1 box Pacific Natural Foods Organic Cream of Chicken or Celery Soup
1 Cup Fat Free Sour Cream
1 Can Green Chilies
2 Cups Low fat or Fat Free Cheese

Preheat oven to 350’ Place shredded chicken in a bowl. Mix seasonings together and then sprinkle over chicken. Mix together until chicken is even covered. Place tortillas in an oven safe pan and fill with chicken and sprinkle with cheese. Place in the oven for 5 min to heat up. Meanwhile place soup, sour cream, and green chilies in a small sauce pan heat and stir until well mixed. Pour sauce over the top of each enchilada. Serve with a side of fat free refried beans. Try some fresh fruit for dessert.

Quick and Simple

Baked Potato – Can be quick and simple!

1 Potato or Sweet Potato
Topping ideas – Smart Balance Butter, Fat Free Sour Cream, Low Fat Cheese, Turkey Bacon, Chives or Green Onion

You can bake in the oven at 350 for 1½  hours or make it quick in the microwave, 5 minutes each side.

Tuna Salad

1 Can Light Tuna in Water
1 Tbs. Light Mayo
2 Tbs. Sweet Relish
½ tsp. Garlic Powder

Mix all ingredients in a bowl and serve with a side of celery, carrots and Kashi original crackers (1 serving).

Tortilla Soup in the Crockpot

1 Carton Low Sodium Chicken Broth
3 Chicken Breasts (can use frozen)
1 Can Fat Free Refried Beans
1 Can Tomatoes
1 Can Corn
1 Can Mild Green Chiles
1 Cup Chopped Carrots
1 Cup Chopped Celery
1 tsp Ground Cumin
1 tsp Garlic Powder
1 tsp Onion Powder
½ tsp Red Pepper
½ tsp salt
1 Handful Corn Chips

Throw all ingredients in crock pot and cook on high for four hours. Remove the chicken breast and shred it before serving. Add more seasonings to your liking. You can top with some low fat cheese, fat free sour cream or fresh avocado!

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