DR. Wells has Hundreds of Recipes for life
Here are a few favorites
Old World Stew
Fat– 2 grams, Carbs- 12 grams, Protein– 8.5 grams, Calories- 100
Ingredients
1/2 Lb. smoked turkey sausage-cut in bite-sized pieces
1/2 cup chopped red onion
1 1/2 cloves minced garlic
1 packet protein chicken bouillon -prepared with 7 oz of boiling water
8 oz can kidney beans
1 1/2 cups chopped cabbage
3/4 cup diced potatoes
3 Tbs corn (optional)
1/2 cup tomato sauce
1 1/2 Tbs Splenda
1 Tbs red wine vinegar
2 cups water
salt & pepper to taste
Instructions
Sauté first 3 ingredients. Add 1/3 cup of bouillon. Add remaining ingredients. Bring to boil; then simmer 30 minutes. Makes 7 servings. Serving size one cup.
Fat– 2 grams, Carbs- 12 grams, Protein– 8.5 grams, Calories- 100
Ingredients
1/2 Lb. smoked turkey sausage-cut in bite-sized pieces
1/2 cup chopped red onion
1 1/2 cloves minced garlic
1 packet protein chicken bouillon -prepared with 7 oz of boiling water
8 oz can kidney beans
1 1/2 cups chopped cabbage
3/4 cup diced potatoes
3 Tbs corn (optional)
1/2 cup tomato sauce
1 1/2 Tbs Splenda
1 Tbs red wine vinegar
2 cups water
salt & pepper to taste
Instructions
Sauté first 3 ingredients. Add 1/3 cup of bouillon. Add remaining ingredients. Bring to boil; then simmer 30 minutes. Makes 7 servings. Serving size one cup.
Skillet Lasagna
Fat– 5 grams, Carbs 10 grams, Protein– 23 grams
Ingredients
1 lb ground beef— 96% lean
1 small chopped onion
3 Tbs minced garlic
1 can diced tomatoes– do not drain
1 cup water
8 oz tomato sauce
1 Tbs parsley flakes
1 Tbs dried basil leaves
1 Tbs dried oregano leaves
1 tsp salt
1 1/2 cup whole wheat pasta noodles
1 cup fat free cottage cheese
1/4 cup fat free grated Parmesan cheese
1 egg
1/4 cup fat free mozzarella cheese for garnish
pepper to taste
Instructions
Brown beef with onions & garlic. Add tomatoes, water, tomato sauce, parsley, basil, oregano, & salt. Stir in uncooked pasta. Bring to a boil, stirring occasionally. Reduce heat, cover & simmer 20 minutes. Combine cottage cheese, Parmesan cheese & egg. Add pepper to taste. Drop cheese mixture by rounded spoonful onto pasta mixture.Cover & cook 5 additional minutes. Sprinkle with shredded mozzarella & serve. Makes 6 servings.
Fat– 5 grams, Carbs 10 grams, Protein– 23 grams
Ingredients
1 lb ground beef— 96% lean
1 small chopped onion
3 Tbs minced garlic
1 can diced tomatoes– do not drain
1 cup water
8 oz tomato sauce
1 Tbs parsley flakes
1 Tbs dried basil leaves
1 Tbs dried oregano leaves
1 tsp salt
1 1/2 cup whole wheat pasta noodles
1 cup fat free cottage cheese
1/4 cup fat free grated Parmesan cheese
1 egg
1/4 cup fat free mozzarella cheese for garnish
pepper to taste
Instructions
Brown beef with onions & garlic. Add tomatoes, water, tomato sauce, parsley, basil, oregano, & salt. Stir in uncooked pasta. Bring to a boil, stirring occasionally. Reduce heat, cover & simmer 20 minutes. Combine cottage cheese, Parmesan cheese & egg. Add pepper to taste. Drop cheese mixture by rounded spoonful onto pasta mixture.Cover & cook 5 additional minutes. Sprinkle with shredded mozzarella & serve. Makes 6 servings.
Tacos Done Right
Fat 7.5 grams, Carbs 12 grams, Protein 20 grams
Ingredients
1 lb. 96% lean ground beef
18 low carb taco shells
1 packet dry fat free Hidden Valley Ranch dressing
1 packet taco seasoning
1 chopped onion
Taco Toppers: mix & match your favorites
shredded lettuce
diced tomatoes
fat free sour cream or fat free plain Greek yogurt
shredded fat free cheese
taco sauce or salsa
chopped green onions
Instructions
Brown beef & onions. Add dry seasonings. Fill meat into warmed taco shells & toppers as desired. Serving size is 3 tacos.
Fat 7.5 grams, Carbs 12 grams, Protein 20 grams
Ingredients
1 lb. 96% lean ground beef
18 low carb taco shells
1 packet dry fat free Hidden Valley Ranch dressing
1 packet taco seasoning
1 chopped onion
Taco Toppers: mix & match your favorites
shredded lettuce
diced tomatoes
fat free sour cream or fat free plain Greek yogurt
shredded fat free cheese
taco sauce or salsa
chopped green onions
Instructions
Brown beef & onions. Add dry seasonings. Fill meat into warmed taco shells & toppers as desired. Serving size is 3 tacos.
Cheese Tortellini & Spinach Soup
Fat 2 grams, Carbs 17 grams, Protein 11 grams
Ingredients
1 lb frozen chopped spinach
1 1/2 cups three cheese tortellini
1 Tbs minced garlic
24 oz canned diced tomatoes
2 cups marinara sauce
2 Tbs dried basil
1 tsp salt
1 tsp garlic salt
1 tsp pepper
1 Tbsp dried oregano
1 tsp dried marjoram
4 packets protein chicken bouillon dissolved in 6 cups hot water
Instructions
Mix all ingredients, cover 7 Bring to a boil. reduce heat to low & simmer 20 minutes. Makes 9 1.5 cup servings.
Fat 2 grams, Carbs 17 grams, Protein 11 grams
Ingredients
1 lb frozen chopped spinach
1 1/2 cups three cheese tortellini
1 Tbs minced garlic
24 oz canned diced tomatoes
2 cups marinara sauce
2 Tbs dried basil
1 tsp salt
1 tsp garlic salt
1 tsp pepper
1 Tbsp dried oregano
1 tsp dried marjoram
4 packets protein chicken bouillon dissolved in 6 cups hot water
Instructions
Mix all ingredients, cover 7 Bring to a boil. reduce heat to low & simmer 20 minutes. Makes 9 1.5 cup servings.
Frittata Use a stove top to oven skillet
Fat 4 grams, Carbs 7 grams, Protein 20 grams
Ingredients
2 thinly sliced red potatoes
1 1/2 cups egg substitute
3/4 cup 2% cottage cheese
1/4 cup reduced fat shredded cheddar cheese
2 handfuls fresh spinach
1/4 cup bacon pieces
2 tsp Lowery Season Salt
Toppings for Finished Frittata: chopped tomato, fat free sour cream or plain fat free Greek yogurt, cilantro, salsa, chopped onions
Instructions
Preheat oven to 350 degrees. Spray skillet with calorie free cooking spray. Spread thinly sliced potatoes evenly on bottom of pan & brown 3 minutes. Lightly salt with Lowery seasoned salt.
While potatoes are browning mix together remaining ingredients. Spread mixture on top of potatoes & place skillet in oven. Bake for 20 minutes or until mixture is firm in the center. Top with topping of choice.
Makes 4 generous servings.
Fat 4 grams, Carbs 7 grams, Protein 20 grams
Ingredients
2 thinly sliced red potatoes
1 1/2 cups egg substitute
3/4 cup 2% cottage cheese
1/4 cup reduced fat shredded cheddar cheese
2 handfuls fresh spinach
1/4 cup bacon pieces
2 tsp Lowery Season Salt
Toppings for Finished Frittata: chopped tomato, fat free sour cream or plain fat free Greek yogurt, cilantro, salsa, chopped onions
Instructions
Preheat oven to 350 degrees. Spray skillet with calorie free cooking spray. Spread thinly sliced potatoes evenly on bottom of pan & brown 3 minutes. Lightly salt with Lowery seasoned salt.
While potatoes are browning mix together remaining ingredients. Spread mixture on top of potatoes & place skillet in oven. Bake for 20 minutes or until mixture is firm in the center. Top with topping of choice.
Makes 4 generous servings.
Crock Pot Chicken Philadelphia
Fat 7 grams, Carbs 10 grams, Protein 49 grams
Ingredients
1 1/2 pounds of boneless skinless chicken breast
2 packs dry Hidden Valley ranch dressing
1 -8 ounce package fat free cream cheese
6 ounces fat free sour cream or plain fat free Greek yogurt
1 chopped onion
8 ounces sliced mushrooms
1 Tbs capers
salt and pepper to taste
Instructions
Place chicken breast in crock pot & top with dry ranch dressing powder. Add onion & mushrooms. Cook on high for 3-4 hours. Stir in cream cheese & capers in the last hour. Stir in sour cream before serving.
Makes 3 servings.
Fat 7 grams, Carbs 10 grams, Protein 49 grams
Ingredients
1 1/2 pounds of boneless skinless chicken breast
2 packs dry Hidden Valley ranch dressing
1 -8 ounce package fat free cream cheese
6 ounces fat free sour cream or plain fat free Greek yogurt
1 chopped onion
8 ounces sliced mushrooms
1 Tbs capers
salt and pepper to taste
Instructions
Place chicken breast in crock pot & top with dry ranch dressing powder. Add onion & mushrooms. Cook on high for 3-4 hours. Stir in cream cheese & capers in the last hour. Stir in sour cream before serving.
Makes 3 servings.