broccoli and cheese soup

1 small onion, chopped
1 carrot, chopped
1 celery stalk, chopped
2 cloves garlic, minced
1 tbsp butter
2 tbsp flour
2 1/2 cups fat free chicken broth (or vegetable broth)
1 cup fat free milk
2 medium potatoes, peeled and diced small
salt and fresh pepper
4 cups (about 2 heads) broccoli florets, chopped into small pieces
1-1/2 cups 2% shredded sharp cheddar
2 slices 2% American cheese
1 tbsp parmesan cheese

Chop onion, carrot, celery, garlic in a chopper or mini food processor.

In a large soup pot, melt butter. Add chopped vegetables and sauté on low heat until soft, about 5 minutes.

Add flour, salt and pepper to the pot and stir until smooth.

Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes.

Add broccoli florets, parmesan cheese, and stir well. Adjust salt and pepper to taste. Cook uncovered until broccoli is cooked, about 5 minutes. Add cheddar and American cheese, stir well and remove from heat.

Using an immersion blender, quickly blend part of the soup for a quick second or two. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli, place it in your chopper, then add it back to the soup. This helps thicken it a bit.

cuban sandwich

1 oz skinny slow cooked pernil
1 slice reduced fat swiss (I used Sargento)
1 oz ham (I uses Hillshire Farm 97% fat free)
1 slice kosher pickle
mustard
6 inch low carb whole wheat tortilla (La Tortilla Factory)

Heat a non-stick pan over low heat. Spray with cooking spray and place tortilla on pan. On half of the tortilla, place a piece of cheese, pork, ham, pickle and mustard. When cheese is melted, fold the quesadilla in half and flip to heat other side. Remove from heat and cut into 3 pieces

gobblers

1 loaf fresh french bread
4 oz. (1/2 package) cream cheese
1/2 lb. turkey
6 slices bacon (cooked)
4-5 slices provolone cheese
2 Tbsp. butter
avocado
lettuce
tomato
homemade ranch dressing (hidden valley original ranch dry mix, 1 c. buttermilk, 1 c. mayo)
mustard
mayo

Cut the french bread in half, lengthwise. Turn the bread inside-out so you are putting all the fixins on the hard, outer part of the bread. Spread cream cheese on both halves. Add turkey, bacon, and cheese then put the two halves together (the soft sides of the bread should be facing out). Smash as flat as you can, then spread butter on both sides. Cut panini into thirds, place on a heated Foreman Grill (or any indoor grill) and press panini in firmly. Heat until the bread turns golden brown and cheese is melted. Remove panini, lift the top slice of bread and add remaining ingredients and any other ingredients you would like to add. Serve with fries, soup, or salad.

healthy peanut butter balls

1/2 cup creamy natural peanut butter (like Kremas)
1/2 cup honey
3/4 cup nonfat powdered milk
3/4 cup quick-cooking oats

Combine all ingredients in a bowl; mix well. Using your hands, roll the dough into balls about the size of large gumballs. Place on a cookie sheet lined with wax paper, and refrigerate until set. Makes about 18 balls.

Fiber-One Parmesan Crusted Chicken

Ingredients

4 boneless skinless chicken breasts
1/4 cup Parmesan cheese
1/2 cup Fiber One cereal
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon Italian seasonings
1 egg white
salt and pepper
cooking spray

Directions
1. Preheat oven to 400 degrees. Line cookie sheet with aluminum foil and spray with cooking spray.
2. Place cereal, Parmesan cheese, garlic powder, onion powder, and Italian seasonings in a food processor and process until fine. If you don't have a food processor place ingredients in a resealable food-storage plastic bag and crush with a rolling pin.
3. Season chicken with salt and pepper. Dip in egg white and then in cereal mixture coating well.
4. Place chicken on cookie sheet and spray chicken with cooking spray.
5. Bake for 20-25 minutes or until juice of chicken is clear

Pancakes

For the mix:
• 9 cups whole wheat flour
• 2 1/2 cups barley flour
• 2 1/2 cups oat flour
• 2 1/2 cups brown rice flour
• 2 cups rye flour
• 2 1/2 cups cold milled flax
• 4 cups powdered milk
• 3 teaspoons salt
• 1 cup baking powder

Combine all ingredients in a large bowl (or stand mixer fitted with the whisk beater if you have a Bosch or large Kitchen Aid). Stir very well, using a whisk, until the ingredients are evenly distributed. Transfer to 2 gallon sized freezer zip-top bag. Be sure to label the bag with the pancake instructions, as seen below. Store in the freezer for freshness.

For the pancakes:
• 1 cup + 1 tablespoon mix
• 1 egg, beaten
• 2 tablespoons butter, melted
• 1/4 cup sugar, honey, or agave
• 1/2 to 2/3 cup water
• 1 teaspoon vanilla
• 1/4 teaspoon cinnamon, optional
• 1/4 cup pureed pumpkin or mashed banana, optional

Preheat a griddle over medium heat for 5 minutes.

Combine the beaten egg, butter, sugar, water, vanilla, and any optional ingredients. Mix well. With a wooden spoon, stir in the pancake batter until well mixed.

Grease pan with spray oil. Add 1/4 cup of batter to the preheated pan for each pancake. Don’t overcrowd. Cook for 1 1/2 to 2 minutes before flipping. Large bubbles should be forming on the top of the uncooked side. Flip and cook for an additional 1-2 minutes. Serve immediately.

Fudge Filled Bars

2 cups quick oats
1 1/2 cup flour
1 cup packed brown sugar
3/4 tsp salt
1 cup butter, softened
1 cup pecans, chopped (optional)
1 (14oz) can sweetened condensed milk
1 cup chocolate chips
2 tbsp shortening

Mix oats, flour, brown sugar & salt.
Add butter and mix until crumbly. Stir in pecans.
Set aside 1 1/2 cup for topping.
Press remaining into greased 13x9 baking pan.
In a saucepan, combine milk, chocolate chips & shortening;
cook and stir over low heat until melted.
Spread over crust in pan. Sprinkle with reserved topping.
Bake at 350 for 20-25 minutes, until edges are golden brown.