Kiss chicken marinade 2 - 6WBMO

KISS CHICKEN MARINADE 2

2 cups of Southern Comfort
3 limes

     -OR-

 2 cups white wine
 3 lemons

Recipe

Pour Southern Comfort into bowl, squeeze limes into bowl, stir to mix. Use marinade immediately, marinating chicken approximately 1 hour in refrigerator before cooking. Discard extra marinade after using.

                 -or-

Pour wine in bowl. Squeeze lemons into wine. Use marinade immediately, marinating chicken approximately 1 hour in refrigerator before cooking. Discard any remaining marinade.




Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E

This Recipe Contains: Free foods

Kiss Chicken Marinade 1 - 6WBMO

KISS CHICKEN MARINADE 

1 cup white wine
 2 large garlic cloves
 2 large lemons
 1 lime


Recipe

Combine wine and minced garlic. Zest lemons and lime into bowl. Cut lemons and lime in several wedges. Squeeze juices into bowl. Put wedges in bowl. Stir. Use marinade immediately, marinating chicken in refrigerator for approximately 1 hour before cooking. Discard extra marinade after using.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E

This Recipe Contains: Free foods

Italian Dressing Marinade -6WBMO

ITALIAN DRESSING MARINADE

From member GiselaT: If you enjoy the flavor of Italian dressing, make your own. I make mine and marinate raw asparagus, then throw it in a basket on the grill -- very tasty. List of Ingredients 1 cup vinegar 3 tbsp finely chopped onion 3 garlic cloves, crushed 1 tbsp dry mustard 1 tbsp basil (fresh is best, but dry is fine also) 2 tbsp oregano 1 tsp pepper sugar substitute to taste Recipe Mix all ingredients and shake until well blended. Compatible with Body Type: Breakfast A-B-C-D-E Morning Snack A-B-C-D-E Lunch A-B-C-D-E Afternoon Snack A-B-C-D-E Dinner A-B-C-D-E Evening Snack A-B-C-D-E This Recipe Contains: Free foods

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Chicken Marinade 2 - 6WBMO

CHICKEN MARINADE 2

This is good for at least 5 chicken breasts List of Ingredients 1/2 c. balsamic vinegar 6 fresh basil leaves 1/4 c. fresh cilantro 1/4 c. fresh parsley (Italian kind) 1/8 tsp. black pepper 1 1/2 tsp. minced garlic 1/4 of an onion chopped no salt seasoning(mrs. dash) Recipe Mix in quisinart, then smother both sides of chicken breasts, set in fridge for at least one hour before cooking. Apple Sauce Salad Dressings For a salad dressing, I mix applesauce in with the vinegar and a bit of nutrasweet, any herb or spices are good. Also,I use just a tiny bit of low-salt soy sauce to make a Chinese Salad. The applesauce makes it a bit thicker (like the oil) & is pleasant to the taste buds!

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Chicken Marinade - 6WBMO

CHICKEN MARINADE

From member riverask: This recipe is really, really good. You can personalize it just by adding different herbs or using flavored vinegar. Have fun. :-) List of Ingredients 2 tbsp chopped Italian flat leaf parsley 2 tsp fresh rosemary, minced 2 tsp chopped fresh thyme 1 tsp dried sage 3 cloves garlic, minced 1/4 cup water 1/2 cup balsamic vinegar pepper to taste Recipe Combine all ingredients and marinate chicken or other meat at least 2 hours and up to 48 hours. Compatible with Body Type: Breakfast A-B-C-D-E Morning Snack A-B-C-D-E Lunch A-B-C-D-E Afternoon Snack A-B-C-D-E Dinner A-B-C-D-E Evening Snack A-B-C-D-E This Recipe Contains: Free foods

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Cocktail Sauce - 6WBMO

COCKTAIL SAUCE

 1/2 cup no-salt added tomato sauce
 1 tsp chopped parsley
 2 tsp Splenda
 dash of onion powder
 1/8 tsp oregano
 1 tsp lemon juice
 1/2 tsp worcestershire sauce
 1/2 tsp horseradish


Recipe

Mix all ingredients, blending well. Keep refrigerated.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E

This Recipe Contains: Free foods

Mayo - 6WBMO

I found this recipe on recipecircus.com . She has tons of recipes and the 6WBMO recipes are on the bottom of her page.( Use caution,I Just discovered  some are NOT Approved recipes, and contain unapproved foods ) This was taken from Providas website, however it calls for egg beaters. I thought that was a whole egg substitute (with yolk). It might be better for living lean as yolks are not allowed On-Plan .


Mayonaise

this turns out kind of like a mayonnaise flavored like coleslaw sauce.. use less splenda if desired for sweetness issues. This will thicken up even more as it sits in the fridge.

List of Ingredients

1 carton Egg Beaters (equivalent to 4 eggs)
sugar substitute equal to 1/2 to 2/3 cup
1/2 cup vinegar red or white (I used homemade lemon-dill)
ground white pepper to taste
1/3 tsp dry mustard powder
sprinkle of dillweed or other herbs to taste


Recipe

Whip all ingredients together and heat on stove on medium low until thickened. This scorches easily so be sure to stir constantly. When I made this, it thickened to the point that when I shoved it across the bottom of the pot with a spatula, the bared part on the bottom of the pot stayed bared for a bit. I let this cool and then whipped it with hand blender. Made enough to almost fill a 16 oz jar.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-D-E

This Recipe Contains: Protein A

I varied the recipe by using less splenda and a dash of dry mustard.

Smokey BBQ Sauce - 6WBMO

Smokey BBQ Sauce

1/4 to 1/2 small onion, grated
 3 cloves garlic
 20 oz can of no-salt-added tomato paste
 14 oz can of low sodium chicken broth
 1/2 cup of balsamic vinegar
 4-5 capfuls of Liquid Smoke**
 brown Sugar  (sugar substitute) to taste
 ground black pepper


Recipe

Drizzle a little chicken broth into a medium saucepan and grate onion into pan to allow onions to sweat. After onions cook a little, add minced garlic and saute. Add tomato paste and enough chicken broth to thin out tomato paste (you may want to add it little-by-little to get the consistency you like). Add balsamic vinegar and Liquid Smoke**. Add enough brown sugar substitute and ground black pepper to your taste. Makes 4-5 cups sauce

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E

This Recipe Contains: Free foods

BBQ SAUCE 3 - 6WBMO

BBQ Sauce 3

1 onion, chopped
2 cloves garlic, minced
1/4 cup cider vinegar
1-1/2 cups ketchup (salt free)
2 tbsp brown Sugar Twin
1 lemon
pepper


Recipe

In a saucepan, heat and cook onion until tender. Stir in garlic and cook for 30 seconds. Stir in vinegar, ketchup, brown sugar, and juice of lemon. Simmer for 15 minutes and season with pepper.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E

This Recipe Contains: Free foods

BBQ Sauce2 - 6WBMO

BBQ Sauce 2

1 can of no salt added tomato sauce 3/4 cup Diet Rite Cola (sodium, sugar, and caffeine free)** chopped garlic onion powder cayenne pepper black pepper sweetener to taste vinegar to taste Recipe Put all ingredients in a pan and cook on top of stove until it starts to thicken. Compatible with Body Type: Breakfast A-B-C-D-E Morning Snack A-B-C-D-E Lunch A-B-C-D-E Afternoon Snack A-B-C-D-E Dinner A-B-C-D-E Evening Snack A-B-C-D-E This Recipe Contains: Free foods

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BBQ Sauce1 - 6WBMO

B-B-Q Sauce1

1 can no salt added tomato sauce
3 capfuls liquid smoke flavoring (salt free)
1/2 cup balsamic vinegar
ground pepper, chili powder, garlic powder, etc to taste
Stevia or Splenda to taste


Recipe

Heat all ingredients on stove top until just simmering, or microwave on defrost for 10 minutes (cover with wax paper).

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E

This Recipe Contains: Free foods

6 WBMO - ITALIAN DRESSING MIX (DRY)

ITALIAN DRESSING MIX (DRY)

From member ..... I got this out of Low Sodium Cooking. Occasionally, you'll come across a recipe that calls for a package of Italian Dressing mix. Unfortunately, those dressing mixes are high in sodium. The solution? Make your own! One and a half tablespoons of this mix equals a packet of the commercial mix like Good Seasons.

2 tsp oregano
1 tsp onion powder
2 tsp basil
2 tsp paprika
1 1/2 tsp pepper
2 Tbsp garlic powder
6 Tbsp Splenda Mix and store in an airtight container.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E PM
Snack A-B-C-D-E
This Recipe Contains: All Free Foods

Haven't tried this one yet, but it can be used dry in meats, etc. or can be mixed with vinegar (about 1.5 tablespoons per cup of vinegar) for a wet dressing.

I wonder if mixing a couple of tbs with maybe a tsp  or more of vinegar and a lil water would make it a nice dressing for salad?

6 WBMO - CUCUMBER DILL DRESSING

CUCUMBER DILL DRESSING

From member ......

1/2 cup seeded and peeled cucumbers, diced
1 Tbsp vinegar
1 tsp fresh or dried dill
1/4 tsp garlic powder
1/4 tsp onion powder

Place all ingredients into a food processor and blend well. Serve chilled over salad.

This Recipe Contains: All Free Foods

Not sure if I'll like this on salad/veggies, but someone mentioned using it as a dip for the OP Hot Wings, so I'll try it with that. Also, unseasoned rice wine vinegar has a light flavor, white wine has a heavy flavor and distilled white is pretty pungent, FYI. :)

6 WBMO - BARBECUE SAUCE (Tangy/Spicy)

BARBECUE SAUCE (Tangy/Spicy)

From member........

 BMOS Note:  Although this recipe contains Fruit A in the form of pineapple, when used in moderation, you may consider this condiment a free food.


2 (8 oz) cans nsa tomato paste
½ cup juicy chunk pineapple, excess juice drained
1/3 cup balsamic vinegar
5 cloves garlic
½ onion
3 tablespoons Liquid Smoke (BMOS Note: When shopping for this ingredient, please be sure it does not contain added salt or sweeteners such as molasses. Wright’s would be a good on-plan choice.)
12 oz nsa chicken or beef broth, approximately
1 teaspoon cayenne pepper, optional
1/3 cup Brown Sugar Twin, or to taste (BMOS Note: Sugar Twin is found in the baking section of many markets.)
black pepper, to taste

Use a blender and blend the onion and garlic for your base. Simmer that in a pan using a little of the chicken or beef broth. Add all other ingredients and simmer. Place in blender along with ½ cup of chunk pineapple and process till fine. Add to simmering sauce. This recipe should keep for 3-4 weeks if stored in an airtight container in the refrigerator.

This Recipe Contains: All Free Foods

OP says this is great for chicken or a dipping sauce.

6 WBMO - Ketchup

One of my Teammates at sparkpeople posted this website, I forgot about this place, I thought I had it bookmarked, So I will be copying recipes from there to here.

http://www.geocities.ws/mt6wbm/recipes/ketchup.txt

Ketchup 

from Provida Chat Forum member tdm213 

I made my own ketchup by using no salt added tomato paste, 
fresh tomatos, vinager, a sugar substitute, and some fresh 
garlic. I blended everything together and then simmered it 
for a bit. It worked out great...turkey burgers, potatoes, etc.

*** updated***
Ketchup
I use the following ketchup recipe which doesn't include any not recommended ingredients.

Measurements to taste.

Tomato paste
fresh tomatoes, chopped
vinegar
Sugar sub (white or brown)
Fresh garlic, pressed or chopped
Fresh basil, chopped

Simmer until thick. Cool and puree in blender or food processor. 

Coco 

6 WBMO - Simple Dijon Mustard

From member .........  I didn't have the ingredients for the Dijon mustard that is already posted here so I decided to do a search to make my own.  This recipe can be found just about anywhere on the internet, I have just tweaked it to make it plan friendly.  Please note do not use aluminum pans or utensils while making mustard as you will end up with a very bitter batch. 

• 1 cup dry white wine
• ½ cup chopped onions
• 1 clove garlic, minced
• ½ cup dry mustard powder
• 1 tablespoon Splenda

Combine wine, onion, splenda and garlic in a small sauce pan.  Heat to boiling, reduce heat and simmer for 5 minutes.  Pour into bowl and let cool for at least ten minutes.  Strain the wine mixture into the dry mustard in a small sauce pan (leaving the onions and garlic behind), beat until smooth.  Heat slowly stirring constantly until mixture thickens.  Cover and let cool.  Pour into container and refrigerate.  The original recipe states to refrigerate for at least two days before using but I used it right away.  Freshly prepared mustard is much more pungent than mustard that is allowed to refrigerate for a few days.  If you like a milder flavor please refrigerate. 

Compatible with Body Type:

Breakfast A-B-C-D-E

Morning Snack A-B-C-D-E

Lunch A-B-C-D-E

Afternoon Snack  A-B-C-D-E

Dinner A-B-C-D-E

PM Snack  A-B-C-D-E

This Recipe Contains:  All Free Foods

6 WBMO - Soy Sauce Substitute 2

From member....

BMOS Note: This recipe is a slight variation from the other recipe in our files and is perhaps a bit more plan-friendly.

• 2 tablespoons sodium-free beef bouillon powder/granule**
• 2 tablespoons red wine vinegar 
• 2 tablespoons Brown Sugar Twin 
• 1 teaspoon ground ginger 
• dash black pepper 
• dash garlic powder 
• 1 cup water

In small sauce pan, combine and boil gently uncovered about 5 minutes or until mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.

** ingredient is not recommended for use during the reduction phase of program.  For information why is ingredient really isn't recommended see the information on bouillon in the ingredient link.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E

This Recipe Contains: All Free Foods

6 WBMO - Spicy Dipping Mustard

From member ....... This reminds me of the slightly spicy, sweet dipping mustards used in restaurants for chicken nuggets...It's delicious on grilled or roast chicken. I think that it would also make an excellent basting mustard for roasted meats. It has just the right blend of spicy, tangy and sweet! 

• ½ cup white vinegar
• 2 tablespoons red wine vinegar
• ¼ cup (approximately) dry ground mustard (you can buy it ground or grind your own mustard seed)
• ½ teaspoon coriander
• ¾ teaspoon dried onion flakes (or onion powder)
• ½ teaspoon dried minced garlic (or garlic powder)
• 1 or 2 dashes freshly ground pepper
• 5 packages Splenda (or 3 tablespoons plus 1 teaspoon of pourable Splenda)

Mix all the ingredients in a saucepan and heat for about 10 minutes, at a low simmer. It will be hot and bubbling and thicken a bit. The consistency can be adjusted by adding a little water or some more ground mustard...It will thicken a bit as it cools!

Place into covered containers and refrigerate!

You may also double this recipe!

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E

This Recipe Contains: All Free Foods

6 WBMO - Sriracha Sauce

From the Website: 12 Tomatoes

Sriracha Sauce

Ingredients

• 1 1/2 lbs red jalapeños or fresno peppers, stemps snipped off.
• 6 cloves garlic, peeled
• 4 tablespoons light brown sugar
• 1 tablespoon kosher salt
• 1/2 cup rice wine vinegar

Directions

1. Place the peppers, garlic, sugar, and salt in a food processor with a steel blade. Pulse until peppers are very finely chopped. Stop to scrape the sides of the bowl as necessary.
2. Transfer the mixture to a clean jar and cover. Let the mixture sit at room temperature.
3. Each day check the jar for fermentation. You should notice little bubbles forming at the bottom of the jar by about the 3-5 day mark.
4. Stir the mixture each day, letting it ferment until the peppers are no longer rising in volume (should be an extra 2-3 days).
5. Transfer the mixture to the jar of a blender.
6. Add in the vinegar and puree until completely smooth (1-3 minutes).
7. Set a fine mesh strainer over a medium saucepan, and pour the mixture through the strainer. Use a rubber spatula to push as much of the pul through as you can. Discard the larger pieces that don't fit through the strainer.
8. Bring the mixture to a boil on high heat, then reduce the heat to medium. Allow the sauce to simmer, stirring often until the sauce clings to the spoon (5 or 10 minutes).
9. Transfer the mixture to an airtight container (a jar or a bottle).
10. This can be stored in the fridge for up to 6 months.
11. Enjoy!

6 WBMO - Steak Sauce

From member ........ I created this using several different recipes for steak sauce I found online. I substituted out the raisins and sugar by using Splenda and applesauce. I think it came out pretty good, though it is a little sharp from all the vinegar.

BMOS Note: Although this recipe contains Fruit B, the amount per serving would be minimal and may be considered a freebie!

• 1 cup nsa tomato paste
• ½ cup red wine vinegar
• ½ cup white wine vinegar
• ½ cup unsweetened applesauce
• 2/3 cup malt vinegar
• ¼ cup balsamic vinegar
• 1½ teaspoon lemon or lime juice
• 2/3 cup Splenda
• 4-5 tablespoons sugar-free maple syrup**
• 1 teaspoon mustard powder
• ½ teaspoon dehydrated chopped onion or onion powder
• ½ teaspoon garlic powder
• ½ teaspoon oregano
• ¼ teaspoon nsa chili powder
• 1/8 teaspoon turmeric
• 1/8 teaspoon cayenne powder
• 1/8 teaspoon celery seed
• pepper to taste

Simmer all ingredients in medium sauce pan on medium low heat for 20 to 30 minutes.

** ingredient is not recommended for use during the reduction phase of program.  See "General Food and Cooking" FAQ for more detail.

Though not a true syrup consistency, in order to keep this recipe plan-friendly, you may wish to consider either pancake flavor Davinci sugar free syrup  or imitation maple flavoring (found with extracts in the market, but please don't buy one containing added sugar or corn syrup).  In either case, you'll be using considerably less than the quantity of syrup suggested in the recipe.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E