Cheesy Bread Sticks

Rhodes whole wheat, or multigrain frozen rolls dough

Light Mozzarella cheese sticks

Dipping Sauce (spaghetti or pizza sauce, look for one low in sugar, which makes it also low carbs.)

Allow roll dough to defrost and begin to rise (about 1 hour)

Cut roll ball in half, and roll flat

Wrap dough around 1 cheese stick, pinch down seam, and place seam down on baking sheet.

Bake bread sticks at 350 for 10-15 min.

Dip in warm sauce, and eat while hot

8g. protein and 9 g. carb. per cheese stick, watch fat grams in cheese and carb. grams in dipping sauce

* try wrapping cheese stick in lean Canadian Bacon before wrapping in dough for added protein.

Vegetable Bacon Quiche

6 pieces of Low Fat Canadian Bacon, or strips of Turkey Bacon chopped

1 c. sliced, cooked Mushrooms, or raw Broccoli Florets

1/4 c. chopped, cooked Red Peppers (optional)

3 "Mission, Carb Balance" Whole Wheat Tortillas

3 Whole Eggs

8 Egg Whites

1/2 c. Skim Milk

1/2 c. Low-Fat Sour Cream

3/4 c. 2% Fat Cheddar Cheese

Salt and Pepper to taste

1. Preheat oven to 350

2. Brown cooked peppers, mushrooms, and bacon in a frying pan, cool completely

3. Spray muffin tin, or pie pan with fat-free cooking spray

4. Line pan with tortillas. If using muffin tins, cut tortillas into small circles to fit inside each muffin tin. A wide mouth glass jar, turned upside down works well to cut circles for the mini size muffin tins. For a regular muffin tin I will cut a large tortilla in fourths, like I would slice a pie size.

5. In large bowl, beat eggs, egg whites, sour cream, milk, and salt and pepper, until well blended

6. Combine cooled meat, cheese, and vegetable mixture with egg mixture

7. Pour combined mixture into tortilla-lined pie plate, or muffin tins, taking care not to spill egg mixture over edge of tortilla

8. Bake pie pan for 50 min. regular muffin tins for 20-25 min. and minis for 15-20 min. or until filling is set

9. cool 10 min. before serving

I love to make them in muffin tins and freeze these in a baggie for a quick breakfast for my kids before school, they are easy to grab and take on the run.

As minis I also think they make great party or-derves. You must grease the tins very good, or line them, they can be pretty difficult to get out.

* I recently started using corn tortillas. I like the taste, they are cheaper, and they are glutton-free, making it possible for my good friend, and Melaleuca mentor, Dave Cobb to eat them.

*

Yogurt Fruit Dip

1/2 c. Low or No Fat Cottage Cheese

3 oz. Light Yoplait Yogurt (lemon, key lime, orange creme, or vanilla)

Lemon, Lime, or Orange Zest

Fruit for Dipping (check the Gycemic Index for ones low in sugar)

Blend cottage cheese and your choice yogurt until smooth and creamy

Spoon into a bowl and stir in your choice of fruit zest

Serve with your favorite fruit

This is a great balance of carbs and protein as long as you choose fruits that are high in fiber and low in sugar, such as apples, pears, and berries.

The dip is 95 Calories, 13g. carbs and 16g. protein. Add 1 c. strawberries or 1/2 apple for an additional 40 Calories and 10g. carbs

Cheese and Crackers

Low Fat Cheeses, made with 2% milk, or less ( I've found these shredded or in sticks, not usually in blocks)

Cottage Cheese works well (try sprinkling with paprika)

Low-Fat Cream Cheese (try with chopped peppers)

Tuna or other lean meat

Hummus

Whole Grain Crackers (low fat, high fiber, the lower the carbs the more crackers you can have per serving)

Your goal is to balance the grams of carbs in the cracker with the protein you put on top, the options are endless

Seafood Salsa

2 lbs. Medium Shrimp

2 lbs. Imitation Crab, chopped

1 Anaheim Pepper, chopped

1 or 2 Jalapeno Peppers, chopped

1 Medium Onion, chopped

10 Tomatoes, chopped

Juice of 8-10 Limes

1 Bunch Cilantro, chopped

Keep chilled, serve with crackers or chips, for a great balance of protein and carbohydrates. Thanks Elizabeth, I loved this, it's so perfect for the holidays!