Servings: 4
Ingredients
2 cups fat free milk
1 ripe banana
1 pkg. (4-serving size) Chocolate Flavor Fat Free Sugar Free Instant Pudding
2 cups ice
Directions
Pour milk into blender.
Add remaining Ingredients and blend on high till smooth.
Add more milk if it is too thick.
Nutritional amount per serving
Calories: 107.2
Total Fat: 0.1 g
Cholesterol: 2.5 mg
Sodium: 417.2 mg
Total Carbs: 22.6 g
Dietary Fiber: 0.7 g
Protein: 4.3 g
Servings: 24
Ingredients
1 can whole berry cranberry sauce
1 can crushed pineapple
1 container fat free Cool Whip
1/4 cup walnuts chopped
Directions
Mix all Ingredients.
Divide between 24 cupcake pans with liners.
Freeze for a few hours.
Remove and put in plastic bag in freezer for future use.
Nutritional amount per serving
Calories: 62.5
Total Fat: 0.8 g
Cholesterol: 0.0 mg
Sodium: 3.8 mg
Total Carbs: 13.4 g
Dietary Fiber: 0.6 g
Protein: 0.3 g
Servings: 6
Ingredients
1/2 lb extra lean ground beef
1/2 lb lean ground turkey
2 large egg whites
2 oz cornbread stuffing mix (about 1 cup)
1 medium onion
1/2 tsp chili powder
1/4 tsp ground cumin
4 oz can green chili peppers, diced
8 oz canned enchilada sauce
Directions
Heat up oven to 375 to 380 degrees.
With cooking spray, coat a broiler pan.
Mix beef, turkey, egg whites, onion, stuffing mix, chili powder, cumin, chilis and 1/2 enchilada sauce.
Shape into a loaf on the broiler pan. Cook for 1 hour.
Top with remaining enchilada sauce and cook another 5 to 7 minutes.
Nutritional amount per serving
Calories: 226.8
Total Fat: 11.8 g
Cholesterol: 55.0 mg
Sodium: 317.6 mg
Total Carbs: 12.6 g
Dietary Fiber: 2.4 g
Protein: 17.6 g
Servings: 8
Ingredients
2 containers (8 oz each) key lime pie-flavor light yogurt
1 container (8 oz) frozen fat-free whipped topping, thawed
1 box (.3 oz) sugar free lime flavor gelatin
1/4 cup boiling water
1 prepared 9" reduced-fat graham cracker crust
Directions
In a large heat-resistant round bowl, dissolve gelatin in boiling water.
With wire whisk, stir in yogurt, with wooden spoon, fold in whipped topping.
Transfer mixture to prepared crust, refrigerate overnight, or at least 2-3 hours.
Nutritional amount per serving
Calories: 187.5
Total Fat: 4.7 g
Cholesterol: 0.2 mg
Sodium: 178.6 mg
Total Carbs: 31.5 g
Dietary Fiber: 1.0 g
Protein: 3.4 g
Servings: 12
Ingredients
1 c. Flour, whole grain
1 egg white
1/4 c. Honey
1 tsp. Salt
1 tsp baking powder
2 c. Fiber One Cereal (or All Bran)
1 1/4 c. Skim milk
1 cup of blueberries or any berry you want
Directions
Mix together the All-Bran, egg, and milk and let sit for a few minutes then add in all the other Ingredients.
Heat up oven to 400 to 405 degrees and bake in a greased muffin tin for 25 minutes.
Nutritional amount per serving
Calories: 86.9
Total Fat: 0.9 g
Cholesterol: 0.0 mg
Sodium: 301.6 mg
Total Carbs: 22.7 g
Dietary Fiber: 6.7 g
Protein: 2.9 g
Servings: 10
Ingredients
8 Chicken Bullion Cubes
1 Package Ore Ida Potatoes O'Brien
1 package country gravy mix
2/3 cup Instant Potatoes
9 Cups of Water
Directions
Brown potatoes in frying pan.
Meanwhile, take 7 cups of water and 8 bullion cubes and put in a pot.
Boil water and bullion cubes. Make gravy according to package.
After gravy is done and water is boiling whisk in instant potatoes.
After potatoes are brown, pour them into the pot and simmer for 15 to 18 minutes.
Nutritional amount per serving
Calories: 108.6
Total Fat: 1.6 g
Cholesterol: 0.0 mg
Sodium: 1,140.6 mg
Total Carbs: 20.9 g
Dietary Fiber: 2.1 g
Protein: 2.1 g
Servings: 2
Ingredients
1 teaspoon vanilla extract
1â„4 teaspoon cinnamon
1„2 cup old-fashioned oatmeal (uncooked)
1„4 cup low-fat cottage cheese (or tofu)
4 egg whites
1â„4 teaspoon nutmeg
Directions
Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender till smooth.
Spray a nonstick skillet with cooking spray.
Add the batter and cook over medium heat till both sides are lightly browned.
You can top the pancake with the low-sugar syrup of your choice.
Nutritional amount per serving
Calories: 152.5
Total Fat: 1.7 g
Cholesterol: 1.1 mg
Sodium: 466.7 mg
Total Carbs: 16.2 g
Dietary Fiber: 2.3 g
Protein: 16.7 g
Servings: 2
Ingredients
1 teaspoon Asian (dark) sesame oil
3 garlic cloves, minced
1 Tablespoon soy sauce
1/8 cup fresh lime juice
Fresh ground pepper, to taste
2 (6-ounce) tuna steaks (about 1 1/2 inches thick)
Directions
Mix the soy sauce, lime juice, sesame oil, garlic, and pepper in a large zip-close plastic bag; add the tuna.
Squeeze out the air and seal the bag; turn to coat the tuna.
Refrigerate, turning the bag occasionally, for 25-30 minutes.
Remove the tuna from the marinade; discard the marinade.
Spray the grill rack with nonstick spray; preheat the grill to medium-high or prepare a medium-high fire.
Put the tuna on the grill rack.
Grill till browned but still pink in the center, about 6 to 7 minutes on each side for medium-rare.
Nutritional amount per serving
Calories: 271.9
Total Fat: 4.4 g
Cholesterol: 98.6 mg
Sodium: 368.5 mg
Total Carbs: 3.3 g
Dietary Fiber: 0.2 g
Protein: 51.8 g
Servings: 22
Ingredients
1 cup sugar
2 teaspoons vanilla
4 large eggs' whites
1/2 teaspoon of cider vinegar
4 tablespoons cocoa powder
Directions
Beat egg whites till frothy, then add vinegar and beat till soft peaks form.
Increase mixer to high and gradually add sugar till glossy peaks form.
Beat in vanilla. Add cocoa mix by hand.
Line 2 cookie sheets with foil and lightly spray with Pam.
Drop cookies by the tablespoon fulls one inch apart.
Bake at 200 Degrees for 3 hours, let cool for 60 to 70 minutes.
Store in air tight container
Nutritional amount per serving
Calories: 41.6
Total Fat: 0.1 g
Cholesterol: 0.0 mg
Sodium: 10.2 mg
Total Carbs: 9.7 g
Dietary Fiber: 0.3 g
Protein: 0.9 g
Servings: 16
Ingredients
3 Cans Chicken Broth
1 Can Rotel Tomatoes
1 Can Refried Beans Fat Free
1 Can Black Beans Fat Free
1 Package Frozen Corn
2 Packages Stanta Fe Rice & Beans Frozen Dinner
Directions
Mix all Ingredients in a large pot, heat and serve.
Cool leftovers in refrigerator
After cooling, pour 1 cup servings in zip lock bags.
Flatten bags and stack in freezer till ready to use
Nutritional amount per serving
Calories: 109.3
Total Fat: 1.3 g
Cholesterol: 3.0 mg
Sodium: 646.2 mg
Total Carbs: 21.1 g
Dietary Fiber: 4.0 g
Protein: 5.8 g
Servings: 4
Ingredients
2 tsp Dijon mustard
1 large garlic clove crushed
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
2 cup mushroom small, halved
1/3 cup canned chicken broth
2 tsp vegetable oil
3 tbsp. balsamic vinegar
1/4 tsp dried thyme, crumbled
Directions
In a nonstick skillet, heat 1 teaspoon of oil.
In a medium round bowl, mix 2 tablespoons of vinegar, the mustard and garlic.
Add chicken and turn to coat.
Transfer chicken and marinade to skillet. Sauté chicken till cooked through, about 3 minutes on each side.
Transfer chicken to a platter and keep warm.
Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 to 2 minute.
Add broth, thyme and remaining tablespoon of vinegar.
Cook, stirring occasionally, till mushrooms are deep brown, about 2 to 3 minutes longer.
Nutritional amount per serving
Calories: 168.3
Total Fat: 4.0 g
Cholesterol: 67.6 mg
Sodium: 190.4 mg
Total Carbs: 3.1 g
Dietary Fiber: 0.5 g
Protein: 28.4 g
Servings: 12
Ingredients
12 oz diet sprite
Sugar free jello (small box)
Cake mix, yellow (can use lemon, pineapple, etc.)
2 egg whites
1 cup boiling water
Directions
Mix cake mix, egg whites, and diet soda, put in 9x12 pan and bake at 350 degrees for 30 minutes.
Take drinking straw and poke holes in cake after it cools for about 15 to 18 minutes.
Mix sugar free jello with 1 cup boiling water, dribble over entire cake and refrigerate.
Can put cool whip on top (sugar free, fat free, just include extra calories) as frosting.
Nutritional amount per serving
Calories: 24.3
Total Fat: 0.3 g
Cholesterol: 0.0 mg
Sodium: 64.2 mg
Total Carbs: 3.0 g
Dietary Fiber: 0.0 g
Protein: 1.5 g
Servings: 7
Ingredients
Salt
Eggsseparated!
Sugar
Low fat buttermilk
Flour
Baking Soda
Butter
Add blueberries (optional)
Directions
The secret to these light and fluffy pancakes is whipping the egg whites well before folding them into the batter.
In a large round bowl, combine the flour, baking soda and salt, stir well.
In a medium round bowl, whisk the egg yolks and sugar till well combined.
Stir in the buttermilk and butter, stir into flour mixture till well combined.
In a clean medium round bowl beat the egg whites with an electric mixer or wire whisk till to stiff peaks.
Gently golf the whites into the flour mixture.
Coat a nonstick griddle with non stick spray and heat over medium heat.
Spoon a scant 1/4 cup of batter for each of 21 pancakes onto the griddle.
Cook till tops are covered into bubbles and flip till edges are lightly golden
Nutritional amount per serving
Calories: 189.5
Total Fat: 4.6 g
Cholesterol: 98.0 mg
Sodium: 393.3 mg
Total Carbs: 29.1 g
Dietary Fiber: 0.7 g
Protein: 7.5 g
Servings: 6
Ingredients
15 oz tomato sauce
4 cups water
1 Taco Seasoning Mix
8 oz think spaghetti
1 lb chicken, cut up
1/2 cup chopped onion/green pepper
Shredded cheddar cheese
Directions
Spray skillet with Pam.
Add Chicken, onion and Green peppers
Cook till chicken is done. Stir in 4 cups water, tomato sauce, and taco seasoning mix. Bring to a boil. Add spaghetti and Bring down heat.
Cover and simmer 25 to 28 minutes, till spaghetti is tender.
Sprinkle with cheddar cheese before serving.
Nutritional amount per serving
Calories: 206.5
Total Fat: 0.9 g
Cholesterol: 6.9 mg
Sodium: 856.9 mg
Total Carbs: 38.0 g
Dietary Fiber: 3.0 g
Protein: 3.2 g
Servings: 24
Ingredients
1 package low fat brownie mix
1 can black beans
Directions
Rinse black beans and refill can to top with fresh water (with beans still in the can.)
Set in food processer and blend till smooth.
Mix with powdered brownie mix.
Do not add other Ingredients on the brownie package.
Bake in medium pan per the brownie box Directions.
Nutritional amount per serving
Calories: 112.5
Total Fat: 1.6 g
Cholesterol: 0.0 mg
Sodium: 170.3 mg
Total Carbs: 24.2 g
Dietary Fiber: 1.7 g
Protein: 1.9 g
Servings: 10
Ingredients
2 pounds lean london broil, trimmed, thinly sliced against the grain
5 tsp canola oil
Cups reduced-sodium chicken broth, divided
5 cups broccoli, florets
2.5 tsp ginger root, fresh, minced
5 tsp minced garlic
2/3 tsp red pepper flakes, or to taste
6 tbsp. cornstarch, divided
2/3 tsp table salt
2/3 cups soy sauce
1.25 cups water
Directions
On a plate, combine 5 tablespoons cornstarch and salt; add beef and toss to coat.
Heat oil in a large nonstick wok or large deep skillet over medium-high heat.
Add beef and stir-fry till lightly browned, about 4 to 5 minutes; transfer to a round bowl with a slotted spoon.
Add half of broth to same pan; stir to loosen any bits on food on bottom of pan.
Add broccoli; cover and cook, tossing occasionally and sprinkling with a tablespoon water if needed, till broccoli is almost crisp-tender, about 3-4 minutes.
Uncover pan and add ginger, garlic and red pepper flakes; stir-fry till fragrant, about 1 minute.
In a cup, stir together soy sauce, remaining broth, remaining cornstarch and water till blended; stir into pan.
Bring down heat to medium-low and bring to a simmer; simmer till slightly thickened, about 1 minute.
Nutritional amount per serving
Calories: 245.7
Total Fat: 5.6 g
Cholesterol: 81.3 mg
Sodium: 1,420.2 mg
Total Carbs: 7.6 g
Dietary Fiber: 1.4 g
Protein: 35.8 g
Servings: 12
Ingredients
2 cans chili beans
1 can corn, drained
1 can diced tomatoes
1 can corn
1.5 cups of H20
1 medium onion, chopped
1lb ground beef or turkey (we do 1/2 & 1/2)
1 can black beans, rinsed
1 packet of reduced sodium taco seasoning
1 packet of ranch dressing mix (the spicy kind is also good)
Directions
Brown the meat with chopped onion in the bottom of a large soup pot.
Drain fat off meat.
Add the remaining Ingredients, bring to boil, and simmer for 15 to 17 minutes.
Delicious as a meal on its own, or add some cheese or light ranch dressing, or some corn chips.
Nutritional amount per serving
Calories: 178.3
Total Fat: 3.8 g
Cholesterol: 17.8 mg
Sodium: 1,121.1 mg
Total Carbs: 28.2 g
Dietary Fiber: 6.4 g
Protein: 11.7 g
Servings: 16
Ingredients
1 box of angel food cake mix
1 can of blueberry pie filling
Directions
Mix angel food cake mix with blueberry pie filling.
Do not add anything else on the cake mix package.
Set into a medium pan and bake per the package Directions. Top with whipped cream.
Nutritional amount per serving
Calories: 75.6
Total Fat: 0.0 g
Cholesterol: 0.0 mg
Sodium: 163.1 mg
Total Carbs: 17.4 g
Dietary Fiber: 0.1 g
Protein: 1.5 g
Servings: 4
Ingredients
2 tbsp. low sodium soy sauce
2 tbsp. oyster sauce
1 tbsp. cornstarch
2 tsp sugar
1 tbsp. canola oil
1/4 cup low sodium chicken broth
3 tbsp. sake or rice wine
3 to 5 garlic cloves minced
1 pound broccoli crowns cut into florets
Directions
Mix the broth, sake, soy sauce, oyster sauce, cornstarch, and sugar into a small round bowl and set aside.
Heat a nonstick wok or a large, deep skillet, over medium high heat till a drop of water sizzles. Swirl in the oil, then add the garlic.
Stir-fry till fragrant, about 10-15 seconds.
Add the broccoli and stir-fry till crisp-tender, about three minutes.
Add the broth mixture and cook, stirring constantly, till the mixture boils and thickens, about 1 minute.
Nutritional amount per serving
Calories: 129.1
Total Fat: 3.8 g
Cholesterol: 0.0 mg
Sodium: 739.6 mg
Total Carbs: 18.5 g
Dietary Fiber: 2.7 g
Protein: 3.5 g
Servings: 4
Ingredients
Onion
Italian bread crumbs
2 egg whites
Ground beef
Barbecue sauce
Pepper
Directions
Heat up oven to 375. Mix meat, 1/4 cup barbecue sauce, onion, breadcrumbs, egg whites and pepper in a large round bowl. Stir well.
Shape mixture into 7x5 inch loaf on a rack in a roasting pan.
Spread remaining 1/4 cup barbecue sauce over loaf. Bake at 375 to 380 for 22-25 minutes or till done.
Nutritional amount per serving
Calories: 223.2
Total Fat: 8.0 g
Cholesterol: 65.0 mg
Sodium: 470.0 mg
Total Carbs: 10.0 g
Dietary Fiber: 0.8 g
Protein: 28.2 g
Servings: 12
Ingredients
Green Peppers (bell peppers), 0.5 cup, chopped
Garlic, 2 cloves
Ragu Spaghetti Sauce (tomato sauce), 0.25 cup
Raisins, 0.33 cup, packed
Kalamata, Green Olives, pitted, 1 oz
Cinnamon, ground, 0.5 tsp
Cumin, ground, 0.5 tsp
Chicken Breast, no skin, 1/2 pound
Onions, raw, 1 small
Allspice, 0.25 tsp
Salt, 0.25 tsp
Heart Smart Bisquick (mix only), 1.125 cup
Milk, 1%, 0.33 cup
Egg, fresh, 1 medium
Directions
Cook chicken, onion, bell pepper and garlic till chicken is cooked and vegetables are tender.
Add tomato sauce, raisins, olives, cinnamon, cumin, allspice and salt.
Cook till flavors are blended, about 5 minutes over medium-low heat.
Heat up oven to 400. To 405
Spray baking sheet with nonstick spray, set aside
Mix the baking mix and milk in small round bowl.
Stir with fork till dough forms. Kneed dough 10 times.
Cut into 12 pieces. Roll each piece into a 4 inch circle.
Spoon about 2 tablespoons of the filling onto each circle.
Fold over and press the edges with a fork to seal.
Put on baking sheet and brush with egg mixture.
Bake till tops are golden about 12 to 15 minutes
Serve warm.
Nutritional amount per serving
Calories: 98.3
Total Fat: 2.2 g
Cholesterol: 26.9 mg
Sodium: 240.6 mg
Total Carbs: 13.7 g
Dietary Fiber: 0.5 g
Protein: 6.3 g
Servings: 12
Ingredients
1 small box sugar free fat free vanilla pudding mix
1 can crushed pineapple in juice undrained
8 oz low fat sour cream
1 9in graham cracker crust
Directions
Mix together first three Ingredients really well.
Pour into pie shell and cover and refridgerate for at least 2 hours, the longer it sits the better it
Gets
Nutritional amount per serving
Calories: 147.4
Total Fat: 6.8 g
Cholesterol: 7.9 mg
Sodium: 219.4 mg
Total Carbs: 20.9 g
Dietary Fiber: 0.6 g
Protein: 1.5 g
Servings: 6
Ingredients
2 minced garlic cloves
3 cups fat-free chicken broth
1 cup diced green cabbage
1 cup chopped spinach
1 Tbs. Tomato paste
1/2 tsp. Dried basil
1/2 cup sliced carrots
1/4 cup diced onions
1/4 tsp. Dried oregano
1/4 tsp. Salt
1 cup diced zucchini
Directions
Spray a large saucepan with nonstick cooking spray; heat.
Sauté carrot, onion and garlic over low heat till softened, about 5 minutes.
Add broth, cabbage, spinach, tomato paste, basil, oregano and salt; bring to a boil.
Bring down heat; simmer, covered, about 15 to 18 minutes.
Stir in the zucchini, and cook 3-5 minutes more.
Nutritional amount per serving
Calories: 32.1
Total Fat: 0.2 g
Cholesterol: 0.0 mg
Sodium: 483.1 mg
Total Carbs: 6.7 g
Dietary Fiber: 1.8 g
Protein: 1.8 g
Servings: 4
Ingredients:
1 tbsp. Soy sauce low sodium,
2 tsp Cornstarch
1/4 tsp Pepper, black
2 tsp Vegetable Oil, divided.
Asparagus, fresh, 8 spears cut in 1 inch pieces
1 small sweet red pepper chopped
1/2 cup Chicken stock
2 tbsp. Lemon juice
2 Skinless Chicken Breast cut them in 1 inch squares
Directions
Mix first 5 Ingredients stirring well. Set aside.
Put large nonstick skillet coated with cooking spray over medium high heat till hot; add 1 tsp oil. Add asparagus and red pepper;; cook, stirring constantly, 2-3 minutes or till tender.
Transfer to a round bowl; set aside and keep warm.
Add remaining 1 tsp oil and chicken to skillet. Cook 3 to 5 minutes or unitl chicken is browned, stirring occasionally.
Add stock mixture to skillet; cook 2 to 3 minute or till mixture is thickened and bubbly. Return asparagus mixture to skillet. Stir just till coated.
Nutritional amount per serving
Calories: 116.8
Total Fat: 3.6 g
Cholesterol: 40.9 mg
Sodium: 370.3 mg
Total Carbs: 5.8 g
Dietary Fiber: 0.8 g
Protein: 16.2 g
Servings: 4
Ingredients
1 Tbsp. thinly sliced fresh chives
1 Tbsp. chopped fresh parsley
1 Tbsp. grated lemon rind
1 Tbsp. fresh lemon juice
2 Tbsp. chopped cornichons (about 4 pickles)
1 Tbsp. capers, coarsely chopped
1/4 c. Reduced-fat mayonnaise
1/4 c. Plain fat-free yogurt (Greek is best)
1 tsp Dijon mustard
1/4 tsp freshly ground black pepper
1/8 tsp sugar
Directions
Mix all Ingredients in a small round bowl; cover and chill till ready to serve
Nutritional amount per serving
Calories: 62.2
Total Fat: 2.2 g
Cholesterol: 0.0 mg
Sodium: 467.0 mg
Total Carbs: 2.8 g
Dietary Fiber: 0.3 g
Protein: 1.7 g
Servings: 4
Ingredients
1/2 c light mayonnaise
1 tsp dark sesame oil
1/8 tsp salt
1/8 tsp black pepper
3/4 lb pkg coleslaw mix (shredded cabbage and carrots)
1 medium red onion, thinly sliced
2 Tbsp. Cilantro, fresh chopped
Directions
Mix all Ingredients in a large round bowl and toss till thoroughly combined.
Cover with plastic and refrigerate till ready to serve.
Nutritional amount per serving
Calories: 145.8
Total Fat: 11.0 g
Cholesterol: 10.5 mg
Sodium: 337.6 mg
Total Carbs: 11.2 g
Dietary Fiber: 3.0 g
Protein: 1.8 g
Servings: 4
Ingredients
1 tsp dried Italian seasoning
1/2 teaspon salt
1 Tbsp. olive oil, divided
4 4 oz. Tilapia filets
1/2 cup all-purpose flour
Fresh chives (optional)
Lemon slices (optional)
Directions
Mix flour, Italian seasoning and salt in a shallow dish. Dredge fillets in flour mixture.
Heat 1 1/2 teaspoons olive oil in a large nonstick skillet over medium-high heat.
Add 2 fillets; cook 4 to 6 minutes on each side or till fish flakes easily when tested with a fork.
Repeat method with remaining oil and fillets.
Serve fish with tartar sauce.
Garnish with fresh chives and lemon slices, if desired.
Nutritional amount per serving
Calories: 199.0
Total Fat: 5.6 g
Cholesterol: 55.0 mg
Sodium: 350.7 mg
Total Carbs: 13.0 g
Dietary Fiber: 0.8 g
Protein: 24.4 g
Servings: 8
Ingredients
2 Tb red wine vinegar
1/4 c fresh parsley
1 garlic clove
3/4 t sugar
5 Tb water
2 Tb olive oil
3/4 t salt
1/4 t black pepper
Directions
Mix all Ingredients in a blender and mix thoroughly.
Use to dress about 12 c of greens and 1.5 c cherry tomatoes,
Nutritional amount per serving
Calories: 35.5
Total Fat: 3.6 g
Cholesterol: 0.0 mg
Sodium: 234.0 mg
Total Carbs: 1.0 g
Dietary Fiber: 0.1 g
Protein: 0.1 g
Servings: 4
Ingredients
Pillsbury pizza dough
Ricotta Cheese, fat free
Mozzarella Cheese
Directions
Heat up oven to 425. To 430 Spray a cookie sheet with non-stick spray.
Open the dough and spread it out.
Try to stretch it out a little bit so it makes more of a square.
Divide the dough into 4 pieces with pizza cutter.
Mix the ricotta and mozzarella cheeses together in a round bowl.
Spoon the cheese mixture evenly between all four sections of dough.
Take one corner of the dough and fold it over to the opposite corner to have a triangular shape.
Pinch the edges together.
Put the calzones on the cookie sheet and bake for 10-12 minutes or till golden brown.
Nutritional amount per serving
Calories: 268.0
Total Fat: 6.5 g
Cholesterol: 26.4 mg
Sodium: 662.1 mg
Total Carbs: 36.4 g
Dietary Fiber: 0.0 g
Protein: 16.5 g
Servings: 1
Ingredients
1 Large Original Low Carb Tortilla
3 TBSP. Pizza Sauce
1/4 cup Low Fat Cottage Cheese
1/4 cup Pizza Cheese
1/4 cup Frozen Spinach
Directions
Heat up oven to 350 degrees
Put tortilla on a baking sheet)
Add sauce & spread, then add cottage cheese & spread, sprinkle with spinach, sprinkle pizza cheese on top
Put pizza stone in oven, bake for 5 to 7 minutes or till cheese is bubbling (careful not to burn)
Nutritional amount per serving
Calories: 276.5
Total Fat: 12.3 g
Cholesterol: 35.0 mg
Sodium: 1,153.6 mg
Total Carbs: 28.3 g
Dietary Fiber: 14.3 g
Protein: 29.3 g
Servings: 16
Ingredients
1 box angel food cake mix
1 can raspberry pie filling
Directions
Mix angel food cake mix with raspberry pie filling.
Do not add other Ingredients on cake mix box.
Set into a 13x9inch pan and bake per package Directions.
Top with whipped cream.
Nutritional amount per serving
Calories: 114.0
Total Fat: 0.0 g
Cholesterol: 0.0 mg
Sodium: 183.8 mg
Total Carbs: 27.0 g
Dietary Fiber: 1.1 g
Protein: 1.7 g
Servings: 5
Ingredients
1 tsp Garlic minced
Hunt's 100% Natural Tomato Sauce No Salt 8oz can, 2 cans
1/2 tsp Basil
Eden Ogranic Crushed Tomatoes No salt added, 28 oz can
1/4 tsp Oregano leaves
1/2 tsp Splenda
Directions
Spray a medium saucepan with nonstick spray; heat.
Add the garlic; cook over medium heat, stirring occasionally, till lightly browned, about 1 to 3 minutes.
Add the crushed tomatoes, tomato sauce, oregano, and basil; stir to combine.
Bring to a boil; Bring down heat. Let simmer till thickened and flavors are blended, about 15 minutes.
Nutritional amount per serving
Calories: 82.6
Total Fat: 0.2 g
Cholesterol: 0.0 mg
Sodium: 28.0 mg
Total Carbs: 15.1 g
Dietary Fiber: 5.5 g
Protein: 2.6 g
Servings: 4
Ingredients
Lentils, 1 cup dry
Onions, raw, .25 cup, chopped
Fresh Mint, 3 tbsp.
Salt, .25 tsp
Pepper, black, .25 tbsp.
Parmesan Cheese, grated, .25 cup
Directions
Put lentils in a medium saucepan and pour over enough water to cover lentils by 2-3 inches.
Add Bay Leaf and set pan over high heat; bring to a boil.
Bring down heat to medium and partially cover pan; simmer till lentils are tender, 15-17 minutes.
Drain lentils; discard bay leaf and transfer lentils into a large round bowl.
While lentils are still warm, stir in red onion and mint; season to taste with salt and pepper.
Sprinkle cheese over salad just before serving; serve warm or chilled.
Nutritional amount per serving
Calories: 150.0
Total Fat: 2.3 g
Cholesterol: 4.9 mg
Sodium: 265.3 mg
Total Carbs: 21.7 g
Dietary Fiber: 8.5 g
Protein: 11.7 g
Servings: 3
Ingredients
Tuna, Canned in Water, 5 oz
Carrots, raw, .25 cup, shredded
Barilla Plus Elbows, 4 oz
Kraft Mayo Light Mayonnaise (Mayo), 2 tbsp.
Pineapple Chunks in 100% Pineapple juice No Sugar Added, 0.5 cup
Dijon Mustard, 3/4 tbsp.
Directions
Cook pasta and then add all Ingredients into a round bowl. Mix together and refrigerate.
Nutritional amount per serving
Calories: 257.6
Total Fat: 5.0 g
Cholesterol: 17.7 mg
Sodium: 386.8 mg
Total Carbs: 32.2 g
Dietary Fiber: 3.3 g
Protein: 18.9 g
Servings: 4
Ingredients
Dill weed, dried, 1 tbsp. (optional)
Tabasco Sauce, 1 tsp (optional)
Salt, 1 dash (optional)
Sour Cream, reduced fat, .25 cup (optional)
Kirkland Albacore Solid White Tuna, water, 7 oz (optional)
Lemon Juice, 1 lemon yields (optional)
Kraft Mayo Light Mayonnaise (Mayo), 2 tbsp. (optional)
Garlic powder, 1 tsp (optional)
Directions
Add all Ingredients in a food processor and blend
Nutritional amount per serving
Calories: 114.1
Total Fat: 5.2 g
Cholesterol: 30.4 mg
Sodium: 271.6 mg
Total Carbs: 3.2 g
Dietary Fiber: 0.2 g
Protein: 13.9 g
Servings: 12
Ingredients
Sugar Free Fat Free Chocolate Pudding
No Sugar Added Cherry Pie Filling
1 Percent Milk
Chocolate Angel Food Cake
Whipped Topping
Directions
In a trifle round bowl, layer cubes of cake, cherry pie filling, chocolate pudding, whipped topping, then do it again.
Nutritional amount per serving
Calories: 257.9
Total Fat: 5.8 g
Cholesterol: 5.0 mg
Sodium: 324.6 mg
Total Carbs: 42.3 g
Dietary Fiber: 1.8 g
Protein: 6.5 g
Servings: 4
Ingredients
1/2 c water
16 oz Flank Steak
1 1/2 Tbsp. Cornstarch
1 tbsp. canola oil
3 cloves Garlic, Minced, Spice World
1/2 teaspoon fresh grated Ginger
1/3 c Brown Sugar, packed
1/3 c Low Sodium Soy Sauce
2 Green Onions, sliced
Directions
Mix brown sugar, soy sauce and water in round bowl, set aside.
Slice meat cross grain into thin slices.
Coat in cornstarch. Set aside.
Heat oil in large pan, add garlic and ginger saute briefly, about 20-30 seconds.
Add steak and stir evenly. Brown about 4 minutes.
Bring down heat, pour sauce over steak and stir well.
Cook another 4 to 5 minutes or till the sauce thickens.
Nutritional amount per serving
Calories: 252.0
Total Fat: 8.4 g
Cholesterol: 56.7 mg
Sodium: 809.4 mg
Total Carbs: 24.5 g
Dietary Fiber: 0.3 g
Protein: 24.3 g
Servings: 8
Ingredients
1 8 oz Package of Fat Free Cream Cheese
1 8 oz Package of Fat -Free Cool Whip
2 Heaping Tablespoons of Chunky Peanut Butter
1 Small Package of Sugar Free Chocolate Pudding
1 1/2 Cups Skim Milk
1 Low-Fat Cracker Pie Crust
A Dash of Vanilla Extract
2-3 Packets of 0 calorie Artificial Sweetener
Directions
In a round bowl mix softened cream cheese, vanilla extract, sweetner, 1/2 container of cool whip and peanut butter.
Spread peanut butter mixture evenly in piecrust.
Prepare chocolate pudding with milk and spread over the top of the peanut butter mixture layers.
Top chocolate pudding layer with the rest of the cool whip.
Cover and refrigerate for at least 2 hours. Uncover and serve cold.
Nutritional amount per serving
Calories: 245.1
Total Fat: 10.6 g
Cholesterol: 15.9 mg
Sodium: 386.7 mg
Total Carbs: 29.7 g
Dietary Fiber: 3.8 g
Protein: 5.7 g
Servings: 25
Ingredients
1 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
1/2 c. Butter
1/2 c. Brown sugar
1/4 c. White sugar
1 large egg
3/4 c. Whole wheat flour
1 1/2 cups quick oats-uncooked
1/2 c. Chocolate chips (may use raisens instead)
Directions
Mix dry Ingredients then wet Ingredients and combine. Bake at 375 for 10-15 minutes.
Nutritional amount per serving
Calories: 112.5
Total Fat: 5.6 g
Cholesterol: 17.2 mg
Sodium: 81.1 mg
Total Carbs: 16.7 g
Dietary Fiber: 1.3 g
Protein: 1.7 g
Servings: 1
Ingredients
Cabbage, fresh, 1.5 cup, chopped
Red Pepper .5 cup, chopped
Red Potato, 100 grams (.25 lb)
Carrots, raw, .25 cup, chopped
Spinach, fresh, 1.5 cup
Mushrooms, fresh, .25 cup, pieces or slices
Directions
Chop potato and put in boiling pot of water and cook about five minutes or till tender.
Meanwhile, chop all remaining Ingredients.
Put spinach and cabbage in sealable container and toss with evoo.
Add all raw Ingredients to salad leaves.
Remove potatoes from water when done and add to salad.
Nutritional amount per serving
Calories: 272.8
Total Fat: 15.0 g
Cholesterol: 0.0 mg
Sodium: 89.9 mg
Total Carbs: 33.2 g
Dietary Fiber: 8.4 g
Protein: 6.6 g
Servings: 36
Ingredients
1 (8 oz) bar cream cheese, softened
1 (14 oz) can sweetened condensed milk
1 1/2 cups low fat cinnamon and sugar graham crackers crumbs,
3 tbsp. butter or margarine, melted
1/4 cup sugar free raspberry syrup
Directions
Heat up oven to 350º F. Grease a 9 x 9 x 2 inch square pan.
Mix cookie crumbs and butter thoroughly with fork.
Mix cookie crumbs and butter thoroughly with fork.
Press evenly in bottom of pan.
Refrigerate while preparing cream cheese mixture.
Beat cream cheese in small round bowl with electric mixer on medium speed till light and fluffy.
Gradually beat in milk till smooth.
Beat in lime juice and lime peel.
Spread over layer in pan.
Bake about 35t o 40 minutes or till center is set. Cool 30-35 minutes.
Cover loosely and refrigerate at least 3 hours till chilled.
Cut into 6 by 6 rows.
Garnish with lime peel or strawberries if desired.
Store covered in refrigerator.
Nutritional amount per serving
Calories: 56.1
Total Fat: 1.0 g
Cholesterol: 2.2 mg
Sodium: 75.6 mg
Total Carbs: 9.6 g
Dietary Fiber: 0.1 g
Protein: 1.9 g
Servings: 36
Ingredients
1 egg substitute (egg beaters)
2 tsp vanilla extract
1/2 tsp salt
2 cups wheat flour
1 (12 oz) bag semi-sweet chocolate chips
3 tbsp. I Can't Believe It's Not Butter
3/4 cup butter replacement
1 cup brown sugar, packed
1/4 cup strong hot coffee
1/4 cup creamy peanut butter
1 cup powdered sugar
Directions
Heat up oven to 350 to 360 F. Lightly grease a 15 x 10 x 1 inch baking pan or line pan with foil or parchment; set aside.
For cookie base, in a large mixing round bowl beat the 3/4 cup butter on medium to high for 30 seconds.
Add brown sugar; beat till combined, occasionally scraping sides of round bowl.
Beat in egg, vanilla and salt till combined.
Beat in as much flour as you can with mixer.
Stir in any remaining flour. Evenly spread dough in prepared pan.
Bake 20 to 25 minutes till edges are golden brown. Cool completely on wire rack.
In a small saucepan combine chocolate and the 3 tbsp. butter.
Stir over low heat till melted and smooth. Remove from heat.
Transfer chocolate mixture to a medium round bowl.
Whisk in coffee and peanut butter till combined.
Whisk in powdered sugar till smooth. Spread over cookie base.
Let stand till frosting is set. Cut into 36 equal sized bars.
Nutritional amount per serving
Calories: 187.8
Total Fat: 12.4 g
Cholesterol: 0.0 mg
Sodium: 138.7 mg
Total Carbs: 20.5 g
Dietary Fiber: 1.6 g
Protein: 2.2 g
Servings: 24
Ingredients
1 ( 8 oz) bar fat free cream cheese, softened
1/3 cup sugar
2 egg whites
1 tsp vanilla extract
1 box (18 oz) low fat brownie mix
1 can of diet sprite
Directions
Heat up oven to 350 to 352 ° F. Spray bottom only of 13 by 9 inch pan with cooking spray.
In a medium size round bowl, beat cream cheese with electric mixer on medium speed till smooth.
Beat in sugar, the 2 egg whites and 1 tsp vanilla till well blended.
In a large round bowl, stir brownie mix, flat diet sprite and 1 tsp vanilla with spoon till well blended. Spread into pan.
Spoon cream cheese mixture over brownie batter in pan.
Cut through mixture and batter with knife several times for marbled design.
Bake 28 to 32 minutes or till toothpick inserted in brownie 2 inches from side of pan comes out clean or almost clean.
Cool completely, about 1 hour.
Cut into 6 by 4 rows. Store covered in refrigerator.
Nutritional amount per serving
Calories: 120.0
Total Fat: 1.5 g
Cholesterol: 1.3 mg
Sodium: 169.5 mg
Total Carbs: 24.4 g
Dietary Fiber: 0.8 g
Protein: 2.4 g
Servings: 8
Ingredients
Small box Jello Sugar Free Butterscotch Pudding mix
Small can of crushed pineapple in juice
1 tub thawed Cool Whip, Free
4 Granny Smith apples, peeled and chopped
Directions
Mix sugar free butterscotch pudding and Cool Whip Free together.
Drain pineapple and add to pudding mix, blend in apples and chill.
Nutritional amount per serving
Calories: 74.7
Total Fat: 0.5 g
Cholesterol: 0.0 mg
Sodium: 6.5 mg
Total Carbs: 19.0 g
Dietary Fiber: 2.3 g
Protein: 0.1 g
Servings: 4
Ingredients
2tbsp. Apple Cider Vinegar
1tbsp. Ground Ginger
1 clove garlic, minced
1/4tsp. Crushed red pepper
1/3c. Reduced Sodium Soy Sauce
3tbsp.. Packed dark brown sugar
1lb. Boneless top sirloin, trimmed of all visible fat
Directions
Prep Time will change depending on how long you plan to marinade & cook time depends on how you want your meat cooked.
Cut meat into 4-4oz pieces.
Mix Ingredients & let meat marinade.
Prepare the grill for direct heat cooking or heat a grill pan.
Grill steak directly over the heat or on the grill pan to desired cooking temperature.
Let stand for 5-7 minutes to cool.
Nutritional amount per serving
Calories: 286.9
Total Fat: 9.1 g
Cholesterol: 100.9 mg
Sodium: 838.5 mg
Total Carbs: 16.3 g
Dietary Fiber: 0.2 g
Protein: 35.9 g
Servings: 16
Ingredients
1/2 cup ff sour cream
1/2 cup sugar free applesauce
1.5 tsp baking powder
1.5 cups cornmeal
1 cup ff yogurt
0.5 tsp baking soda
0.5 tsp salt
2 eggs, beaten
1 can green chilies, liquid strained away
1/3 cup splenda
1 can yellow corn
Directions
Mix wet (straining the chilies first). Mix dry ingredients
Chop the can of yellow corn and drain well. Bake at 375 to 380 till done.
Nutritional amount per serving
Calories: 66.9
Total Fat: 1.0 g
Cholesterol: 20.7 mg
Sodium: 139.1 mg
Total Carbs: 12.7 g
Dietary Fiber: 0.9 g
Protein: 2.6 g
Servings: 24
Ingredients
1-14oz can of 100% natural pumpkin
3/4c water
1 box of Devil's Food Cake Mix
1 c bittersweet cocoa chips
Directions
Mix cake mix, pumpkin, chocolate chips and 3/4c water in a round bowl and divvy up into muffin tin.
Bake at 400-410 for 15-20 minutes
Nutritional amount per serving
Calories: 25.9
Total Fat: 1.1 g
Cholesterol: 0.0 mg
Sodium: 17.5 mg
Total Carbs: 4.2 g
Dietary Fiber: 0.7 g
Protein: 0.4 g
Servings: 2
Ingredients
2 1/2 Tbsp. fat-free mayonnaise
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 Tbsp. parsley, or dill, chopped
4 large egg white hard-boiled and chopped
2 large egg yolk hard-boiled and chopped
1 tsp Dijon mustard
Directions
In a round bowl, combine egg whites and yolks, mayonnaise, salt, pepper, parsley, mustard and onion.
Divide salad between 2 slices of pumpernickel bread, top each with two lettuce leaves and cover each with second slice of bread.
Nutritional amount per serving
Calories: 181.5
Total Fat: 14.2 g
Cholesterol: 428.0 mg
Sodium: 394.8 mg
Total Carbs: 3.1 g
Dietary Fiber: 0.2 g
Protein: 12.9 g
Servings: 24
Ingredients
1 teaspoon vanilla extract
1/2 cup sugar
1/2 cup packed light brown sugar
1/2 cup half and half milk (you can use whipping cream)
1/8 teaspoon salt
1/2 cup butter
2 cups confectioners’ sugar
1 cup walnuts, lightly toasted and coarsely chopped
Directions
In a large heavy saucepan, combine the butter, sugars, half and half milk and salt.
Bring to a boil over medium heat.
Once the mixture is boiling good, boil for 5-7 minutes, stirring constantly.
Take away from heat, stir in the vanilla and mix well.
Stir in confectioner’s sugar, and then fold in walnuts.
Spread mixture into a Square dish
Cover with plastic wrap and cool till it gets to room temperature.
Cut into 1 inch squares and store in an airtight container in the refrigerator
Nutritional amount per serving
Calories: 144.3
Total Fat: 7.8 g
Cholesterol: 12.0 mg
Sodium: 78.0 mg
Total Carbs: 15.7 g
Dietary Fiber: 0.3 g
Protein: 1.0 g
Servings: 4
Ingredients
1 tsp Cinnamon, ground
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry)
5 cup Flour, white
5 cup Milk, nonfat
1 tsp Vanilla Extract
1 tsp Baking Powder (optional)
Directions
Mix Scone Ingredients together spray a pie plate with PAM
Divide the dough in fourths
Bake 12-15 min. Or Till firm
Nutritional amount per serving
Calories: 129.0
Total Fat: 1.3 g
Cholesterol: 0.6 mg
Sodium: 138.4 mg
Total Carbs: 24.4 g
Dietary Fiber: 2.2 g
Protein: 4.6 g
Servings: 4
Ingredients
1/2 small poblano chile, seeded and thinly sliced
1 garlic clove, crushed through a press
1 lb chicken tenders
1/4 teaspoon salt
2 (1-oz) slices provolone cheese
1 teaspoon olive oil
1/2 Medium onion, thinly sliced
2 (3-4oz hero or hoagie rolls, split and toasted
Directions
Heat in large skillet over medium head.
Add onion, poblano, garlic; cook, partially covered, stirring occasionally, till golden brown and soften, 3-5 min.
Add Chicken, salt; cook uncovered turning occasionally, until chicken in browned and cooked through, about 4-5 min. Remove from skillet Top chicken with cheese; cover skillet and let stand till cheese melts, about 1-2 min.
Nutritional amount per serving
Calories: 267.6
Total Fat: 6.6 g
Cholesterol: 20.1 mg
Sodium: 663.3 mg
Total Carbs: 35.7 g
Dietary Fiber: 3.2 g
Protein: 14.4 g
Servings: 6
Ingredients
3/4 cup coarsely chopped yellow bell pepper
1/2 cup chopped red onion
1-16 ounce can light red kidney beans, drained and rinsed
2 garlic cloves, crushed
1 pint grape tomatoes, halved
1 cup coarsely chopped cucumber
1/4 cup fat-free zesty Italian dressing
1/4 tsp salt
1/4 tsp freshly ground black pepper
Directions
Mix all Ingredients in a medium round bowl, stirring well. Serve immediately, or cover and chill.
Nutritional amount per serving
Calories: 115.1
Total Fat: 1.9 g
Cholesterol: 0.1 mg
Sodium: 429.2 mg
Total Carbs: 20.5 g
Dietary Fiber: 5.6 g
Protein: 4.7 g
Servings: 1
Ingredients
12 Oz. Lemon Lime Seltzer Water
1 Betty Crocker Cake mix
1 Tub Cool Whip Lit
Directions
Mix 12 0z seltzer water to 1 box cake mix.
Divide into 18 Cup cake tins and bake at 350-360 degrees for 18-20 Minutes Let Cool and add 1 tbsp. cool whip on top of each.
Nutritional amount per serving
Calories: 180.0
Total Fat: 2.5 g
Cholesterol: 0.0 mg
Sodium: 280.0 mg
Total Carbs: 38.0 g
Dietary Fiber: 0.0 g
Protein: 1.0 g
Servings: 12
Ingredients
2 Tbsp. sugar
1/4 cup chunky peanut butter
1 cup uncooked old fashioned oats
1/4 cup fat-free skim milk
2 Tbsp. unsweetened cocoa, powder
2 tsp canola oil
Directions
Mix milk, cocoa powder and sugar in a small saucepan over low heat.
Bring to boil, and then remove from heat. Add peanut butter and stir into mix till melted.
Stir in oatmeal and oil. Drop 12 spoonful onto a baking sheet lined with wax paper.
Freeze for at least 4-5 hours
Nutritional amount per serving
One cookie per serving.
Calories: 76.0
Total Fat: 4.1 g
Cholesterol: 0.4 mg
Sodium: 27.3 mg
Total Carbs: 8.5 g
Dietary Fiber: 1.3 g
Protein: 2.3 g
Servings: 8
Ingredients
1 1/3 cups brown rice
2 onions, chopped
1/2 cups lentils, rinsed and drained
1/2 cup pearl barley
2 cups broccoli florets
4 carrots, diced
4 cups low-sodium vegetable broth
1/2 cup minced parsley (optional)
Directions
In a large nonstick sauce pan or dutch oven, combine the carrots, onions,rice, lentils, barley and broth.
Bring to a boil, the Bring down heat and simmer, covered, till the grains are softened, 30-35 minutes.
Add the broccoli and parsley and simmer, covered, until the grains are tender and the broccoli is tender-crisp, about 10 to 12 minutes.
Nutritional amount per serving
Calories: 125.3
Total Fat: 0.6 g
Cholesterol: 0.0 mg
Sodium: 89.5 mg
Total Carbs: 26.4 g
Dietary Fiber: 5.6 g
Protein: 4.2 g
Servings: 12
Ingredients
Milk, nonfat, 1 cup
Corn Oil, .25 cup
Salt, .5 tsp
Baking Powder, 3 tsp
Granulated Sugar, .25 cup
Yellow Cornmeal, 1 cup
Whole Wheat Flour, 1 cup
Butter, salted, 1.5 tbsp.
Egg, fresh, 2 medium
Directions
Beat eggs in a medium size round bowl
Add milk, oil and sugar
In a separate round bowl, combine flour, salt and baking powder
Mix well and add to the egg, milk, oil and sugar mixture
Stir only till mixed. Do not beat.
Spray pan
Pour into 6x9 inch pan
Bake for 18 to 20 minutes at 350 to 352 degrees
Remove from oven when brown and sides are no longer touching the pan.
Spread with 1 tbs butter and cut into 12 squares
Nutritional amount per serving
Calories: 158.3
Total Fat: 7.3 g
Cholesterol: 35.4 mg
Sodium: 252.3 mg
Total Carbs: 20.7 g
Dietary Fiber: 2.0 g
Protein: 3.8 g
Servings: 6
Ingredients
Salt, .25 tsp
Egg, fresh, 1 large
Milk, nonfat, .5 cup
Whole Wheat Flour, 1 cup
Baking Powder, 2 tsp
Walnuts, 0.25 cup, chopped
Directions
Mix egg, and milk in a medium round bowl
Mix flour, baking powder, salt and chopped nuts in a round bowl
Add dry Ingredients to egg and milk.
Stir till blended. Batter may be lumpy.
Do not beat.
Drop on hot griddle or skillet in six parts.
Cook approximately 5-6 minutes on both side.
Nutritional amount per serving
Calories: 121.4
Total Fat: 4.6 g
Cholesterol: 35.8 mg
Sodium: 280.6 mg
Total Carbs: 16.9 g
Dietary Fiber: 2.8 g
Protein: 5.2 g
Servings: 4
Ingredients
1/2 cup reduced-sodium chicken broth
1/3 cup grated Parmesan cheese
1 Tbsp. olive oil
2 medium garlic clove peeled
2 Tbsp. pine nuts
2 cup basil, leaves, fresh
1/2 tsp table salt
Directions
Put pine nuts in a small skillet and set pan over medium heat.
Cook till nuts are golden, shaking pan frequently to prevent burning, about 3 minutes.
Transfer nuts to a plate to cool.
In a blender or food processor, combine nuts, basil, broth, cheese, oil, garlic and salt; process till smooth and thick.
Yields about 1/4 cup per serving.
Nutritional amount per serving
Calories: 100.9
Total Fat: 8.9 g
Cholesterol: 7.1 mg
Sodium: 274.1 mg
Total Carbs: 1.7 g
Dietary Fiber: 0.3 g
Protein: 4.3 g
Servings: 45
Ingredients
1 bag Morningstar crumbles
1 can Mexican tomatoes
2 cans chili-style tomatoes
1 can kidney beans chopped
1 can Mrs. Grimes chili beans
28 can Bush's Bold & Spicy baked beans
1 can (28 oz) of water
2 tbsp. chili powder
1 onion chopped
3 cloves garlic
1 tsp garlic powder
1/4 tsp allspice, cumin, and oregano
1 tsp basil
1 tbsp. parsley
1 tbsp. sugar (optional)
Directions
In a 6 quart crock pot, this should make about 24 cups.
Be sure to chop up all beans but be careful not to puree.
Mix everything together and crockpot it all day.
Nutritional amount per serving
Calories: 109.0
Total Fat: 2.5 g
Cholesterol: 0.0 mg
Sodium: 404.3 mg
Total Carbs: 12.7 g
Dietary Fiber: 4.6 g
Protein: 9.6 g
Servings: 4
Ingredients
3 T Red Wine Vinegar
1 t sugar
16 oz Coleslaw mix
1/3 c light mayo 1 T Fennel Seads
1/2 t salt
Directions
Add coleslaw to serving round bowl.
Mix remaining Ingredients in small round bowl and add to coleslaw mix.
Chill for 1 hour before serving. Makes 4- 1 cup servings.
Nutritional amount per serving
Calories: 86.5
Total Fat: 5.0 g
Cholesterol: 5.3 mg
Sodium: 726.4 mg
Total Carbs: 9.9 g
Dietary Fiber: 2.7 g
Protein: 1.4 g
Servings: 4
Ingredients
2 tsp minced garlic
18 oz baby spinach leaves
1/4 tsp table salt
1 cup grape tomatoes, cut in half
1 1/2 tsp olive oil
3/4 cup chopped onions
1/2 cup crumbled feta cheese
Directions
Heat oil in a large deep pot over medium-high heat.
Add onions; cook, stirring often, till light golden and tender, about 7 to 8 minutes.
Add garlic; cook, stirring, till fragrant, about 30 to 32 seconds.
Add spinach and salt; cook, tossing, till spinach wilts, about 2 to 5 minutes.
Add tomatoes; cook, stirring, till tomatoes soften, about 1 to 2 minutes.
Remove from heat and drain off any extra liquid; stir in feta.
Yields about 3/4 cup per serving.
Nutritional amount per serving
Calories: 114.2
Total Fat: 8.7 g
Cholesterol: 12.5 mg
Sodium: 211.7 mg
Total Carbs: 6.1 g
Dietary Fiber: 1.8 g
Protein: 4.7 g
Servings: 1
Ingredients
6 ounces cold water
1 tablespoon psyllium husks, gluten-free
1/3 cup full-fat plain yogurt (like Greek-style Fage yogurt), or 2 percent if you are watching your saturated fat intake because of high cholesterol and/or high triglycerides
3 tablespoons orange or pomegranate juice
4 ice cubes
Directions
"Optional: Sweeten with a pinch of stevia or 1/8 teaspoon of honey, or add 1 scoop of whey or rice protein powder. [not calculated in nutrients]
Put all Ingredients in a blender. Blend on high for 5 seconds or till smooth."
Nutritional amount per serving
Calories: 135.0
Total Fat: 8.3 g
Cholesterol: 22.5 mg
Sodium: 55.0 mg
Total Carbs: 19.0 g
Dietary Fiber: 6.0 g
Protein: 3.0 g
Servings: 4
Ingredients
3 medium garlic cloves, finely chopped, divided
4 Tbsp. rosemary, fresh, leaves, finely chopped
4 Tbsp. fresh lemon juice
1 lb. Uncooked boneless, skinless chicken breast, cut into 1.5 inch pieces
2 cup plain fat-free yogurt, Greek style recommended, divided
1 spray cooking spray
2 large sweet red peppers, cut into 1.5 inch pieces
1 large cucumber, cut into 1/4 inch pieces (do not peel)
1/4 cup red onion, finely chopped
1 Tbsp. fresh parsley, fresh, chopped
2 tsp olive oil
1/2 tsp table salt
1/4 tsp black pepper
Directions
Put chicken in a medium round bowl and add 1.5 cups of yogurt, 2 chopped garlic cloves, rosemary and lemon juice; let mixture marinate at least 15 minutes or up to overnight
Coat a stove top grill pan with cooking spray.
Put grill pan over medium-high heat and cook chicken and red peppers, turning once, till chicken is cooked through, about 3 to 5 minutes per side.
Meanwhile, to make relish, combine cucumber, onion, remaining 1/2 cup of yogurt, remaining garlic, parsley, oil, salt and black pepper in a medium round bowl; serve relish over chicken.
Yields about 1.5 cups of chicken/pepper mixture and 1/2 cup of relish per serving.
Nutritional amount per serving
Calories: 237.5
Total Fat: 3.1 g
Cholesterol: 65.1 mg
Sodium: 407.7 mg
Total Carbs: 14.9 g
Dietary Fiber: 2.7 g
Protein: 37.4 g
Servings: 16
Ingredients
1 teaspoon vanilla extract
1 1/2 cups powdered sugar
1 cup creamy peanut butter
1 large egg
Cooking spray
Directions
Makes 16 Cookies (when using Pampered Chef cookie scoop). Serving size: 1 cookie.
Heat up oven to 325 to 328 degrees
Mix first 4 Ingredients in a large round bowl, stirring well.
Scoop into 16 equal balls and put on baking sheet coated with cooking spray.
Lightly press cookies with a fork.
Bake at 325 degrees for 10 to 12 minutes. Let cool 2 minutes on baking sheet; remove cookies to wire racks to cool completely.
Nutritional amount per serving
Calories: 142.8
Total Fat: 8.2 g
Cholesterol: 13.2 mg
Sodium: 41.2 mg
Total Carbs: 14.6 g
Dietary Fiber: 1.0 g
Protein: 3.9 g
Servings: 3
Ingredients
5 oz canned Tuna packed in water, drained
1/2 14.5 oz can Diced tomatoes, drained
1/2 C Cheese
2 tbs Light Mayo
2 tbs Dill Pickle Relish
1 hardboiled egg, peeled and finely chopped
Directions
Drain Tuna and Tomatoes, combine all products in round bowl, and serve
Nutritional amount per serving
Calories: 194.0
Total Fat: 7.8 g
Cholesterol: 94.8 mg
Sodium: 1,267.1 mg
Total Carbs: 9.9 g
Dietary Fiber: 1.3 g
Protein: 18.8 g
Servings: 6
Ingredients
2 cups Del Monte Stewed Tomatoes
1/4 tsp. Ground Cumin
1 lb. Lean Ground Turkey
1 medium yellow onion
2 cups Rotini
Directions
In large skillet sprayed with nonstick cooking spray, cook ground beef over medium heat, stirring frequently, till browned.
Add onion; cook 5 minutes stirring often.
Stir in tomatoes and cumin; bring to a boil. Lower heat and simmer 5 to 7 minutes.
Stir in cooked pasta; cook 5 minutes longer.
Nutritional amount per serving
Calories: 207.9
Total Fat: 7.6 g
Cholesterol: 56.1 mg
Sodium: 194.4 mg
Total Carbs: 18.9 g
Dietary Fiber: 3.0 g
Protein: 17.4 g
Servings: 6
Ingredients
1 tablespoon tomato paste
2 cups chopped cabbage
1/2 yellow onion
1/2 cup chopped carrot
1/2 cup green beans
1/2 cup chopped zucchini
1/2 teaspoon basil
3 cups nonfat beef broth (beef is the best) or 3 cups nonfat vegetable broth (beef is the best) or 3 cups nonfat chicken broth (beef is the best)
2 garlic cloves, minced 1/2 teaspoon oregano
Salt & pepper
Directions
Spray pot with non stick cooking spray saute onions carrots and garlic for 5 minutes.
Add broth, Tomato paste, cabbage, green beans, basil, oregano and Salt & Pepper to taste.
Simmer for a about 5-12 minutes till all vegetables are tender then add the zuccini and simmer for another 5 or so minutes.
I have tried different variations.
Leaving out green beans.
Adding chopped green onions in addition to the yellow onion.
Nutritional amount per serving
Calories: 35.4
Total Fat: 0.4 g
Cholesterol: 0.0 mg
Sodium: 464.8 mg
Total Carbs: 6.3 g
Dietary Fiber: 1.7 g
Protein: 2.5 g
Servings: 4
Ingredients
1/2 can (6 oz.) Tomato paste
2 cups chopped cabbage
1/2 cup chopped onion
1/2 cup green beans
3 cups nonfat chicken (or beef) broth
2 garlic cloves, minced 1/2 cup chopped carrots
1/2 cup chopped zucchini
1/2 tsp. Basil
1/2 tsp. Oregano
Salt and pepper to taste
Directions
Saute carrots and garlic for 5 min. In a pan sprayed with cooking spray.
Add broth, tomato paste, cabbage, green beans and spices.
Simmer 5-8min. till vegetables are tender.
Add zucchini and simmer for another 5 min.
Nutritional amount per serving
Calories: 60.3
Total Fat: 0.3 g
Cholesterol: 3.8 mg
Sodium: 909.3 mg
Total Carbs: 12.8 g
Dietary Fiber: 3.6 g
Protein: 3.2 g
Servings: 4
Ingredients
2 garlic cloves, minced
3 cups broth
1 1/2 cups green cabbage
1/2 cup green beans
2 tbsp. tomato paste
2/3 cup carrot
1/2 cup onion
1/2 tsp basil
1/2 tsp oregano
Pepper
1/2 1 cup zucchini
Directions
Saute carrot and onion and garlic.
Add remaining ingredients and simmer.
Nutritional amount per serving
Calories: 56.1
Total Fat: 0.2 g
Cholesterol: 0.0 mg
Sodium: 555.2 mg
Total Carbs: 10.7 g
Dietary Fiber: 2.7 g
Protein: 3.5 g
Servings: 8
Ingredients
Baking Powder, 2 tsp
Egg, fresh, 1 large
Salt, 1 tsp
Yellow Cornmeal, 1 cup
Flour, white, 1/4 cup Milk, 1%, 1 cup
Canola Oil, 1 tbsp.
Directions
Heat up oven to 425 to 427*. Heat skillet with 1 T. Canola oil.
Mix together the rest of the Ingredients in a round bowl.
When oil is hot, pour mixture into skillet and bake for 25 minutes.
Nutritional amount per serving
Calories: 108.7
Total Fat: 3.3 g
Cholesterol: 28.1 mg
Sodium: 439.7 mg
Total Carbs: 16.6 g
Dietary Fiber: 1.2 g
Protein: 3.5 g
Servings: 1
Ingredients
Salt, 1 tsp
Pepper, black, 1 tsp
Chili powder, 1 tsp
Garlic powder, 1 tsp
Pork, fresh, loin, center loin (chops),
Bone-in, separable lean and fat, cooked, broiled, 3 oz
Onion powder, 1 tsp
Directions
Mix spices together and roll pork chop in mixture.
Put under broiler in oven 7 to 9 minutes on one side and 8 minutes on the other side.
Nutritional amount per serving
Calories: 234.1
Total Fat: 11.6 g
Cholesterol: 69.7 mg
Sodium: 2,403.8 mg
Total Carbs: 6.5 g
Dietary Fiber: 1.8 g
Protein: 25.6 g
Servings: 8
Ingredients
1 can pink salmon
1 lg. Egg
13 saltine crackers, finely crushed
Directions
Put the salmon in a round bowl and crumble.
Add egg and crushed crackers.
Mix together well.
Make into patties.
Spray skillet with Pam and fry patties 3-5 minutes or till golden brown.
Nutritional amount per serving
Calories: 108.1
Total Fat: 3.5 g
Cholesterol: 61.6 mg
Sodium: 105.2 mg
Total Carbs: 3.5 g
Dietary Fiber: 0.1 g
Protein: 14.6 g
Servings: 8
Ingredients
Butter, salted, 2 tbsp.
Parmesan Cheese, grated, 1 cup
Cream Cheese, 2 package, small (3 oz)
Milk, 1%, 2 cup
Noodles, egg, cooked, unenriched, without added salt, 1 cup
Directions
Put in a sauce pan butter and melt.
Add cream cheese and whisk till melted.
Add milk and continue to whisk.
Add parmesan cheese and whisk till smooth.
In the meantime cook the noodles.
Nutritional amount per serving
Calories: 210.7
Total Fat: 14.9 g
Cholesterol: 50.5 mg
Sodium: 344.3 mg
Total Carbs: 9.1 g
Dietary Fiber: 0.2 g
Protein: 9.8 g
Servings: 6
Ingredients:
Mushrooms, fresh, 1 cup pieces
*Campbell's Cream of Chicken Soup (98% fat free), 1.2 cup
Chicken Broth, 14.5 fl oz
Milk, canned, evaporated, nonfat, 12 fl oz
Onions, raw, 1.5 cup, chopped
Carrots, raw, 6 medium Zucchini, 1 cup, sliced
Thyme, fresh, 3 tsp
Celery, raw, 1 cup, diced
Roasting Chicken, light meat, 3 cup, chopped or diced (optional)
Cresant rolls reduced fat, 1 serving
Directions
Set everything in crock pot except the cresant rolls and chicken. Cook either high for 2-3 hours or low for 6-8 hours till veggies are soft.
Heat up oven 375 to 380
Add Roasted Chicken and stir
Pour into a casserole dish and cover top with cresant rolls.
Bake in oven for 12-15 minutes or till rolls are golden.
Nutritional amount per serving
Calories: 254.1
Total Fat: 5.1 g
Cholesterol: 60.6 mg
Sodium: 819.2 mg
Total Carbs: 25.2 g
Dietary Fiber: 3.8 g
Protein: 27.0 g
Servings: 2
Ingredients
3 Tbsp. red onion diced
3 Tbsp. zucchini, diced
2 large eggs
2 large egg whites
Salt and pepper to taste
2 sprays of Canola oil cooking spray
2 slices whole-wheat bread
2 Tbsp. shredded cheddar cheese
Directions
Heat up oven to 400 to 402 degrees.
Lightly coat two oven safe, 8 ounce ramekins with cooking spray.
Cut a circle from each slice of bread, and firmly press into bottom of both ramekins, set aside.
In medium saute' pan, cook veggies till soft, about 3-7 minutes, and set aside.
In a medium round bowl, whisk together eggs, egg whites, salt and pepper, stir in veggies and cheese. Pour equal amount into ramekins.
Bake uncover, till knife comes out clean, about 20 minutes.
Remove from oven and let sit for 5 to 10 minutes.
Nutritional amount per serving
Calories: 224.3
Total Fat: 10.7 g
Cholesterol: 195.0 mg
Sodium: 305.8 mg
Total Carbs: 16.6 g
Dietary Fiber: 2.6 g
Protein: 16.4 g
Servings: 4
Ingredients
1/4 tsp ground white pepper
4 (4 oz) skinless, boneless chicken breasts
4 tsp olive oil
2 C sliced mushrooms
3 Tbsp. All-purpose flour
1 Tbsp. grated Parmesan cheese
2 shallots, finely chopped
1/4 C dry white wine
1 bunch escarole, cleaned and coarsely chopped
Directions
On a sheet of wax paper, combine flour, cheese and pepper.
Dredge chicken in mixture coating both sides.
In a large nonstick skillet over medium heat, heat 2 tsp of oil.
Cook chicken till golden and cooked through, 4 5 minutes on each side.
Transfer to a platter.
In the skillet, heat the remaining 2 tsp of oil.
Saute mushrooms and shallots, stirring constantly, 2 3 min.
Pour in the wine, cook till liquid evaporates, 1 3 minutes.
Add escarole; cook till escarole is tender, about 2 minutes. Spoon over chicken.
Nutritional amount per serving
Calories: 234.7
Total Fat: 6.6 g
Cholesterol: 66.7 mg
Sodium: 123.9 mg
Total Carbs: 10.9 g
Dietary Fiber: 1.4 g
Protein: 29.8 g
Ingredients
8T smart balance
1T Vanilla extract (or use almond )
4T Semi-Sweet Chocolate Chips
1C No Sugar Added Raspberry Jelly
1C Raspberries
1 1/3 C whole wheat flour
1/2 C powdered sugar
1T powdered sugar for garnishing
Directions
Heat up oven to 350 to 352
Mix flour, .25C powdered sugar, butter, and vanilla extract till butter is in pea-size pieces.
Pour flour mixture into 11.5X7.5in slightly greased baking dish; smooth top into even layer and tap with the back of spatula to form a crust.
Back till crust just starts to turn golden (about 20 minutes).
Nutritional amount per serving
Calories: 90.0
Total Fat: 3.2 g
Cholesterol: 0.0 mg
Sodium: 38.0 mg
Total Carbs: 16.0 g
Dietary Fiber: 0.7 g
Protein: 1.0 g
Servings: 8
Ingredients
4 Carrots
2 cups diced squash
1 sweet potatoe
1 stalk celery
1 veggie bouillon cube
1 cup Lentils
2 onions
I added extra squash and sweet potato to my recipe!
Directions
Soak lentils for 20 to 22 minutes
Wash lentils thoroughly
Put the onions in a pot with a vegetable seasoning cube, cover with water and bring to the boil.
Simmer. Cover stew for 30- 32 minutes.
15 minutes into the simmer, add squash and sweet potatoes
A further 10 minutes in, add carrots and celery.
Towards the end, add watercress or a dark green leafy vegetable such as kale.
Season with 2 bay leaves
Nutritional amount per serving
Calories: 178.0
Total Fat: 1.1 g
Cholesterol: 0.0 mg
Sodium: 169.2 mg
Total Carbs: 39.2 g
Dietary Fiber: 10.9 g
Protein: 7.7 g
Servings: 8
Ingredients
1 pkg. Low cal dry chocolate pudding mix
1/4 c. Crunchy peanut butter
12 oz. Vanilla ice cream (Weight Watchers or ice milk)
1 c. Cool Whip 3 oz. Grape nuts
Directions
Mix ice cream, Cool Whip and pudding mix.
Mix in peanut butter. Fold in grape nuts.
Put in 8 x 8 inch pan. Freeze and cut into 8 bars.
Nutritional amount per serving
Servings Per Recipe: 8
Amount per serving
Calories: 121.1
Total Fat: 6.5 g
Cholesterol: 1.1 mg
Sodium: 74.9 mg
Total Carbs: 14.9 g
Dietary Fiber: 1.3 g
Protein: 2.8 g
Servings: 6
Ingredients
1/ tsp kosher or sea salt
1/2 tsp ground black pepper
6 cups cauliflower florest (about 1 head) or frozen or thawed
1 tbsp. extra virgin olive oil
1/4 cups grated Parmesan cheese
Directions
Heat up oven to 450F to 452
In a large round bowl combine cauliflower, oil, salt and pepper; toss to combine.
Transfer cauliflower to a large baking sheet and spread into a single layer.
Roast till cauliflower is golden brown, tossing occasionally, about 15 to 17 minutes.
Remove from oven, put in a serving round bowl and sprinkle with cheese, toss to mix.
Yields about 3/4 cup per serving.
For variety, you could also use reduced fat cheddar cheese instead of parmesan.
Nutritional amount per serving
Calories: 64.1
Total Fat: 3.8 g
Cholesterol: 3.3 mg
Sodium: 107.7 mg
Total Carbs: 5.4 g
Dietary Fiber: 2.5 g
Protein: 3.7 g
Servings: 6
Ingredients
1 tsp baking soda
1/2 tsp salt
1 cup plain nonfat yogurt
1 3/4 cups all-purpose flour
2 tsp baking powder
1 Tbsp. vegetable oil
Directions
Heat up oven to 425F to 427 . Spray a 12-cup muffin tin with nonstick spray.
Whisk the flour, baking powder, baking soda and salt in a large mixing round bowl.
Add the yogurt and oil, mix well.
Spoon into muffin cups and bake till firm and browned, about 15-20 minutes
Nutritional amount per serving
Calories: 179.9
Total Fat: 3.3 g
Cholesterol: 2.5 mg
Sodium: 595.4 mg
Total Carbs: 31.1 g
Dietary Fiber: 1.0 g
Protein: 5.9 g
Servings: 12
Ingredients
1 tablespoons Sugar, Caster
1 teaspoons (as purchased) Baking Powder
1/4 teaspoons Bicarbonate of Soda
1/4 teaspoons Salt
80 g Low Fat Natural Yogurt, (2 tbsp.)
1 medium Egg, Whole
Cooking Spray,
175 g Flour, Wheat, White, Plain
1 tablespoons Margarine, Hard, Vegetable Fats, melted and cooled
2 tablespoons (heaped) Flour, Wheat, White, Plain, (to dust dough surface)
Directions
Heat up the oven to Gas mark 6/200°C/400°F.
Spray a non-stick baking tray with low-fat cooking spray.
Sift 175g of the flour into a mixing round bowl and stir in the sugar, baking powder, bicarbonate of soda and salt.
Beat together the yogurt, egg and melted margarine.
Make a well in the center of the flour and add the yogurt mixture, mix gently to combine the dry and wet Ingredients.
Lightly dust a clean work surface with the remaining flour and roll out the dough to 5mm (1/4in) thick.
With a sharp knife, cut the dough into 12 wedges and put on a non-stick baking sheet.
Bake for 12 to 15 minutes till well risen and golden brown.
Cool on a wire rack for 10 to 12 minutes before serving.
Nutritional amount per serving
Calories: 69.0
Total Fat: 1.9 g
Cholesterol: 16.1 mg
Sodium: 127.7 mg
Total Carbs: 10.5 g
Dietary Fiber: 1.3 g
Protein: 2.7 g
Servings: 6
Ingredients
Peppers, sweet, red, fresh, 1 medium
Garlic, 1 medium clove
Butter, unsalted, 1 tbsp.
Ground Beef (lean), 16 oz
Onions, raw, 1 medium Sea Salt, 1 tsp
Cheddar Cheese, 3 oz
Directions
Finely dice or shred carrot. Finely chop onion and pepper.
Shred cheese. Melt butter over medium heat.
Add carrot, onion and pepper. Saute 5 min.
Add minced garlic. Saute 30 seconds more.
Drain veggies on a towel, (or strain in a wire strainer) and let sit till cool.
Mix veggies and salt with beef till completely incorporated.
Form into 6 patties. Grill or fry till desired doneness (3-5 min. A side).
In the last 2 to 3 minutes, top with cheese.
Nutritional amount per serving
Calories: 297.3
Total Fat: 20.0 g
Cholesterol: 91.9 mg
Sodium: 542.9 mg
Total Carbs: 3.4 g
Dietary Fiber: 0.7 g
Protein: 24.8 g
Servings: 6
Ingredients
Cups Rice Cereal
1 pkg Jell-O Fat Free, Sugar Free Pudding
2 cups skim milk
4 tbsp. Skippy Light Peanut Butter
1 tbsp. honey
1 cup Cool Whip Free whipped topping
Directions
In a mixing round bowl, combine honey & peanut butter and microwave on medium temperature till melted.
Stir in cereal to coat and press mixture into the bottom of a 9" pie dish.
Prepare pudding according to the package Directions with skim milk.
Pour pudding mix over the pie crust.
Refrigerate the pie for at least an hour to set everything. Top with Cool Whip and serve.
Nutritional amount per serving
Calories: 156.6
Total Fat: 4.3 g
Cholesterol: 0.0 mg
Sodium: 302.5 mg
Total Carbs: 22.1 g
Dietary Fiber: 1.3 g
Protein: 2.1 g
Servings: 8
Ingredients
Large jar southwest Corn and Bean salsa
Small jar salsa verde
32 oz chicken broth 99% FF
16 oz can great northern beans, rinsed
1 lb cooked boneless, skinless chicken breast cubed
Directions
Mix all Ingredients together and heat, but don't boil.
If you are not a fan of beans, puree them with a 1/2 cup of broth then add to soup.
Helps to thicken soup and also adds lots f fiber and protein.
Nutritional amount per serving
Calories: 133.9
Total Fat: 0.3 g
Cholesterol: 9.9 mg
Sodium: 1,898.1 mg
Total Carbs: 21.0 g
Dietary Fiber: 3.1 g
Protein: 6.7 g
Servings: 12
Ingredients
Splenda Sugar Blend for Baking, 1/3 cup
Baking Powder, 1 tsp
Baking Soda, 1 tsp
Flour, white, 1 1/2 cups
Whole Wheat Flour, 1/2 cup
Minute Maid Light Orange Juice 50 % Less Calories, 1/4 cup
Applesauce, unsweetened, 2 T
Vanilla Extract, 1 tsp
Egg Beater, 1/4 cup
Blueberries, fresh or frozen (unsweetened), 1 cup
Nonfat Vanilla Yogurt, 6 to 8 oz
Flax Seed Meal (ground flax), 2 tbsp.
Directions:
Heat up oven to 400 degrees.
Lightly spoon flour into dry measuring cups; level with a knife.
Mix flour, 1/3 cup sugar, baking powder, baking soda, and salt in a large round bowl; make a well in center of mixture.
Mix orange juice, apple sauce, vanilla, yogurt and egg; add to dry Ingredients, stirring just till moist. Gently fold in blueberries.
Spoon batter into muffin cups coated with cooking spray.
Bake muffins at 400 degrees for 18 minutes till a wooden pick inserted in center comes out clean.
Remove muffins from pans immediately, and put muffins on a wire rack.
Nutritional amount per serving
Calories: 124.1
Total Fat: 0.8 g
Cholesterol: 0.4 mg
Sodium: 105.8 mg
Total Carbs: 25.0 g
Dietary Fiber: 1.7 g
Protein: 3.4 g
Servings: 9
Ingredients
1 large onion diced
1small head cabbage
2 cups frozen green beans
6oz tomato paste
6 cups vegetable broth
2 carrots diced 1tbls basil
1tbls oregano
Cups diced zucchini
2 cups stewed tomatoes, chopped
Directions
Add carrots onion and garlic to pot cook 5 to 7 min add remaining except zucchini low boil cover 45 min add zucchini cook
Nutritional amount per serving
Calories: 87.8
Total Fat: 0.6 g
Cholesterol: 0.0 mg
Sodium: 928.0 mg
Total Carbs: 19.8 g
Dietary Fiber: 5.4 g
Protein: 3.6 g
Servings: 1
Ingredients
4-5 carrots, scrubbed, tops removed, ends trimmed
1 small handful parsley, rinsed
1/2 cucumber, washed, peeled if not organic
1/2 apple 1/2 lemon, washed or peeled if not organic
1" piece ginger root, washed
Directions
Juice all the Ingredients in your juicer.
Stir the juice and serve.
Nutritional amount per serving
Calories: 217.5
Total Fat: 1.4 g
Cholesterol: 0.0 mg
Sodium: 175.8 mg
Total Carbs: 52.9 g
Dietary Fiber: 12.2 g
Protein: 4.0 g
Servings: 6
Ingredients
Milk,
Ice ,
Cooked yams,
Mango,
Orange,
Vanilla
Yogurt
Directions
Mix all Ingredients in a blender and enjoy
Nutritional amount per serving
Calories: 85.3
Total Fat: 0.8 g
Cholesterol: 3.7 mg
Sodium: 42.5 mg
Total Carbs: 16.5 g
Dietary Fiber: 1.2 g
Protein: 3.4 g
Servings: 6
Ingredients
1/3 cup scallion, diced
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
2 Tbsp. all-purpose flour
2 large egg separated
4 medium corn on the cob, kernels removed with a knife (can substitute frozenmake sure it's thawed)
1 medium sweet red pepper diced the size of corn kernels
Cooking spray, butter-flavored
Directions
In a small round bowl, beat egg whites till stiff but not glossy; set aside.
In a medium round bowl, lightly beat egg yolks.
Add corn, red pepper, scallions, salt, black pepper and flour; thoroughly combine and then fold in egg whites.
Coat skillet with cooking spray and warm over high heat; when skillet is hot, Bring down heat to medium.
Spoon a heaping tablespoon of batter onto skillet to make each fritter. (Do not press fritters down with your spatula since they are meant to be fluffy.)
Cook for about 2 to 5 minutes; carefully flip and cook till lightly browned and cooked through, about 2 to 3 minutes more.
Remove cooked fritters to a serving plate and cover to keep warm.
Repeat till all batter is used and then serve immediately.
Nutritional amount per serving
4 fritters per serving.
Calories: 68.1
Total Fat: 2.0 g
Cholesterol: 70.7 mg
Sodium: 23.7 mg
Total Carbs: 10.3 g
Dietary Fiber: 1.4 g
Protein: 3.5 g
Servings: 6
Ingredients
1 cup of quick-cooking brown rice (uncooked)
3 cups vegetable broth
Teaspoons cumin
About 6 oz of nonfat plain yogurt
1 large sweet onion, halved and sliced thin
1 cup of uncooked lentils 1 cup of pitted and chopped dates
Directions
Place lentils, cumin, and broth in a saucepan.
Bring to a boil, then cover and simmer for 5-6 minutes.
Add rice and cook covered till lentils and rice are tender and the liquid is gone, about 10 minutes.
Meanwhile, cook onions in a pan on the stove with a few sprays of cooking spray, over medium heat til nice and golden about 15 to 17 minutes.
Add the dates to the rice mixture.
Serve topped with onions and 1oz of yogurt.
Nutritional amount per serving
1-cup servings.
Calories: 188.7
Total Fat: 0.6 g
Cholesterol: 0.0 mg
Sodium: 481.5 mg
Total Carbs: 41.2 g
Dietary Fiber: 6.0 g
Protein: 6.9 g
Servings: 4
Ingredients
1/8 tsp garlic salt'
1 tsp balsamic vinegar
1 tsp olive oil
1lb Atlantic Salmon fillet rinsed and patted dry (four 4 oz fillets)
1/8 tsp table salt, or to taste
3/4 cup sun-dried tomatoes, without oil
1 1/4 cup uncooked whole wheat couscous
1/8 tsp black pepper, or to taste
Directions
Put tomatoes in a small round bowl and just cover with boiling water, cover and allow to soak for 30 minutes.
Drain, reserving liquid, and chop tomatoes very finely.
Put couscous in another small round bowl and stir in chopped tomatoes, garlic salt and vinegar.
Bring the reserved tomato liquid, plus enough water to measure 2 cups total of liquid, to a boil in a small pan and pour over couscous.
Cover and allow standing for 20-25 minutes fluffing with a fork after 10 minutes.
In the meantime, heat oil in a grilled plan or sauté pan.
Season salmon with salt and pepper and then put in pan skin down; cook for 5-6 minutes, flip and cook till cooked through, about 1 to 2 minutes more.
Nutritional amount per serving
Calories: 291.4
Total Fat: 10.1 g
Cholesterol: 79.7 mg
Sodium: 623.5 mg
Total Carbs: 17.3 g
Dietary Fiber: 2.0 g
Protein: 31.8 g
Servings: 2
Ingredients
100 ml vegetable stock
8 tbsp.. v low fat fromage frais
1 tbsp.. tomato puree
1 large onion
2 garlic cloves
500g mushrooms
Directions
Cook onion, garlic and stock for 10 to 12 minutes till softened
Add other Ingredients, stir and cook for 5-6 more minutes on a low heat. Do not boil
Nutritional amount per serving
Calories: 150.7
Total Fat: 1.4 g
Cholesterol: 0.0 mg
Sodium: 12.1 mg
Total Carbs: 19.3 g
Dietary Fiber: 4.2 g
Protein: 17.2 g
Servings: 6
Ingredients
2 cups skim/non fat milk
1 8 oz tub light cool whip
1 small box fat free/ sugar free chocolate pudding
30 fat free saltines
Directions
Whisk pudding and milk.
Layer half saltines in a 9x9 square dish. Cover with half of pudding and half of whip cream.
Repeat layers and refrigerate
Nutritional amount per serving
Calories: 191.9
Total Fat: 4.3 g
Cholesterol: 1.6 mg
Sodium: 242.5 mg
Total Carbs: 19.1 g
Dietary Fiber: 0.0 g
Protein: 3.8 g
Servings: 8
Ingredients
1 can Black Beans
1 jar Southwest Corn and Bean Tyle Salsa
1 can White Mean Chicken (or 2-3 grilled and shredded breast)
1 large can Fat Free Refried Beans
1 pkg Taco Seasoning
Directions
Mix all Ingredients in round bowl. Heat for 4-5 minutes, then stir Heat an additional 2-5 minutes more
Nutritional amount per serving
Calories: 192.1
Total Fat: 1.2 g
Cholesterol: 34.8 mg
Sodium: 938.8 mg
Total Carbs: 25.3 g
Dietary Fiber: 6.0 g
Protein: 21.2 g
Servings: 4
Ingredients
1 tbsp. canola oil, divided
1/4 c each onion, pepper, carrot, celery
2/3 c drained cannellini beans
1 egg lightly beaten
1/3 c seasoned bread crumbs
Directions
In 8 inch skilled, heat 1 tsp oil, add veggies, cook on med head stirring occasionally till veggies are soft and moisture has evaporated, about 1 min. Set aside to cool slightly.
Using a fork, in med mixing round bowl, mash beans, stir in egg. Add bread crumbs, and veggie mixture, mix till combined.
Shape into 4 patties, set on a plate, cover and refrigerate till chilled- at least 20-25 min.
In same skillet, heat tsp remaining oil. Add 2 patties, cook.
Serve on your favorite roll or bun with your favorite toppings
Nutritional amount per serving
Calories: 125.1
Total Fat: 5.4 g
Cholesterol: 53.2 mg
Sodium: 332.7 mg
Total Carbs: 15.6 g
Dietary Fiber: 3.4 g
Protein: 5.3 g
Servings: 6
Ingredients
4 potato (2-1/3" x 4-3/4") (optional)
Bacon, 6 medium slices, cooked (raw product (optional)
Thyme, fresh, 4.5 tsp (optional)
College Inn Chicken Broth 99% Fat Free, 4 cup (optional)
Garlic, 10 cloves (optional)
Baked Potato (baked potatoes),
Salt, .5 tsp (optional)
Pepper, black, .25 tsp (optional)
Cheddar Cheese, .3750 cup, shredded (optional)
Scallions, raw, 1 tbsp. chopped (optional)
Directions
Heat up oven to 400-410ºf. Wrap entire garlic bulb tightly in foil; put garlic and potatoes in oven.
Bake garlic till soft when squeezed, about 45-50 minutes; remove from oven and let cool.
Continue baking potatoes till tender when pierced, about 15-17 minutes more; let potatoes stand till cool enough.
In the meantime, cook bacon in a large nonstick skillet over medium-high heat till browned, about 6 minutes.
Put bacon on paper towels to drain off any fat; chop bacon.
Unwrap garlic and squeeze pulp from bulb with hands into a large saucepan.
Peel potatoes and add to saucepan; mash with a potato masher till smooth.
Gradually stir in broth, thyme, salt and pepper till blended; put saucepan over medium heat and cook till hot, stirring occasionally, about 5 to 10 minutes.
Spoon about 1 1/3 cups of soup into each of 6 soup bowls.
Top each with 1 tablespoon of sour cream, 1 tablespoon of cheese, 1 rounded tablespoon of bacon and 1 tablespoon of scallions. Grind fresh pepper over top if desired.
Nutritional amount per serving
Calories: 180.3
Total Fat: 6.3 g
Cholesterol: 12.8 mg
Sodium: 965.0 mg
Total Carbs: 24.5 g
Dietary Fiber: 1.8 g
Protein: 6.8 g
Servings: 19
Ingredients
Betty Crocker Low Fat Fudge Brownies, dry mix (1 box)
Water, tap, 0.5 cup
Baking Powder, 3 tsp
Wheat bran, crude, 2.75 cup
Water, tap, 2.25 cup
Whole Wheat Flour, 1 cup
Directions
Mix 2.75 cups bran and 2.25 cups water. Let stand for 15 minutes.
Add remaining Ingredients and mix.
Pour into greased muffin pans. Bake at 350-360 F for 13-16 minutes.
Nutritional amount per serving
Calories: 134.5
Total Fat: 1.7 g
Cholesterol: 0.0 mg
Sodium: 172.5 mg
Total Carbs: 30.8 g
Dietary Fiber: 5.1 g
Protein: 2.9 g
Servings: 8
Ingredients
1 medium onion
2 medium carrots
1 medium red pepper
1 celery stalk
2 small zucchini
2 cups green cabbage
2 cups kale
2 cups cauliflower
2 cups broccoli
2 tsp thyme
8 cups low sodium vegetable broth
2 garlic cloves 2 tbsp. parsley
1 tsp salt
½ tsp pepper
Directions
Put vegetables, thyme, and stock into pot.
Cover and bring to a boil over high heat. Bring down heat to low and simmer 10 to 12 min or till desired tenderness.
Turn off from heat, add parsley, salt and pepper.
Nutritional amount per serving
1 1/2 cups per serving.
Calories: 77.0
Total Fat: 0.7 g
Cholesterol: 0.0 mg
Sodium: 1,268.9 mg
Total Carbs: 15.8 g
Dietary Fiber: 5.5 g
Protein: 4.3 g
Servings: 5
Ingredients
1 onion, sliced
1 head of broccoli, chopped
2 red/yellow/orange peppers, sliced
1 green pepper, sliced
1 lb chicken, sliced thin
2 garlic cloves
1/4 cup low sodium teryaki sauce
1 cup low sodium/low fat chicken broth
5 cups white or brown rice
Directions
Cook broccoli and chicken till chicken is heated through, add remaining vegetables and garlic. Saute for 2 to 3 minutes or so.
Add remaining Ingredients. Cook till hot and vegetables are at desired tenderness.
Server over 1 cup of rice.
Nutritional amount per serving
Calories: 294.5
Total Fat: 1.0 g
Cholesterol: 9.2 mg
Sodium: 750.0 mg
Total Carbs: 61.7 g
Dietary Fiber: 2.9 g
Protein: 9.7 g
Servings: 6
Ingredients
6 oz lean ground lamb (10% or less fat)
1 onion, chopped
1/4 cup chopped fennel bulb
2 cloves garlic, minced
1 t dried mint
1/2 t dried oregano
1 (14 oz) can crushed tomatoes
3 T tomato paste
1/2 lb orzo
1/2 t ground cinnamon
3 oz reduced-fat feta cheese, crumbled (about 3/4 cup)
2 T grated Parmesan
Directions
Heat up oven to 350 to 352 F. Spray an 8 inch spuare baking dish with nonstick spray; Set aside.
Bring a large pot of salted water to a boil.
Add the orzo and cook according to package Directions.
Drain and transfer to a large round bowl.
Heat a large nonstick skillet over med-hi heat.
Add the lamb and cook, stirring to break up the meat with a wooden spoon, till browned, 3-4 minutes.
Remove lamb with at slotted spoon and transfer to the round bowl with the orzo.
Add the onion, fennel, garlic, mint and oregano to the same skillet. Cook, stirring, till onion begins to soften, 3-4 min. Add the tomatoes, tomato paste, and cinnamon; Cook till mixture thickens, 6-8 min.
Mix the tomato mixture with the orzo and lamb. Stir in the feta and mix well. Pour mixture into pan. Sprinkle top with parmesan. Bake till hot. 25 to 30 min.
Nutritional amount per serving
Calories: 220.2
Total Fat: 9.6 g
Cholesterol: 27.0 mg
Sodium: 278.7 mg
Total Carbs: 20.6 g
Dietary Fiber: 2.0 g
Protein: 12.0 g
Servings: 4
Ingredients
2 Potatoes, peeled and chopped
1 Celery stalk, chopped
1Onion, chopped
1 cup fat free milk
1cup evaporated fat free skim milk
1 10 oz can Chopped Clams
1/2 tsp ground Thyme
1/ 2 tsp. Pepper
Directions
In medium saucepan, combine potatoes, celery, onion, butter and 1 cup water; bring to boil.
Bring down the heat and simmer, covered, till the potatoes are tender, about 15 to 17 minutes.
In a medium round bowl, mix milk, evaporated milk, and flour till smooth.
Add to saucepan. Stir in clams with juice, thyme and pepper.
Cook, stirring, till the chowder thickens slightly, about 10-12 minutes (do not boil). Serve, sprinkled with bacon if needed
Nutritional amount per serving
Calories: 259.4
Total Fat: 0.9 g
Cholesterol: 11.8 mg
Sodium: 413.2 mg
Total Carbs: 49.1 g
Dietary Fiber: 5.1 g
Protein: 13.9 g
Servings: 12
Ingredients
No salt added diced tomatoes,
Rinsed canned beans (black, navy whites, small kidney),
Molasses (not Core, but miniscule amount),
Yellow mustard,
1 slice canadian bacon
Directions
Cook up canadian bacon and then dice it up.
Lightly fry up onion and peppers, add to crockpot with the canadian bacon.
Add all to a crockpot, cook on low about 8 hours till consistency and taste is good for you.
Nutritional amount per serving
Calories: 115.8
Total Fat: 1.3 g
Cholesterol: 4.2 mg
Sodium: 209.7 mg
Total Carbs: 20.0 g
Dietary Fiber: 6.6 g
Protein: 7.2 g
Servings: 4
Ingredients:
Chili Garlic Sauce, 2 tsp
Chicken Broth 99% fat Free, .5 cup
Bertolli Red Wine Vinegar, 2 tbsp.
Broccoli, fresh, 1 bunch
Carrots, raw, 3 medium
Mushrooms, fresh, 2 cup, pieces or slices
Onions, raw, .5 cup, sliced
Argo Corn Starch, 1 tbsp.
Hoisin Sauce, 2 tbsp.
Garlic, 1 tsp
Canola Oil, 2 tbsp.
Directions
Mix first 5 Ingredients together, plus all of the sugar.
Set aside. Heat oil in a wok or large skillet over high heat. Stir fry all the veggies and garlic till crisp tender.
Add sauce mixture and stir till thickened.
Nutritional amount per serving
Calories: 188.8
Total Fat: 8.2 g
Cholesterol: 0.2 mg
Sodium: 377.5 mg
Total Carbs: 26.5 g
Dietary Fiber: 6.8 g
Protein: 6.6 g
Servings: 4
Ingredients
.25 cup lime juice
Salt, to taste
Pepper, to taste
1 tsp rosemary, dried
1 tsp savory, dried
1 tsp marjoram, dried
14 oz of raw shrimp
16 oz bag of frozen stir fry vegetables
1 tsp thyme, dried
Cooking spray
Directions
Heat skillet over medium heat.
Spray skillet with cooking spray.
Add lime juice and shrimp to skillet. Saute raw shrimp for 2 minutes.
Add spices and frozen stir fry vegetables.
Continue cooking till shrimp is cooked through and vegetables are warmed throughout, about 10-17 minutes
Nutritional amount per serving
Calories: 171.3
Total Fat: 2.6 g
Cholesterol: 150.7 mg
Sodium: 206.7 mg
Total Carbs: 13.3 g
Dietary Fiber: 3.4 g
Protein: 24.5 g
Servings: 10
Ingredients
1/2 c tomato sauce
1 c Quick oats
1 lb 93% lean ground beef
1/2 c Egg Beaters
1/2 c chopped onion
Directions
Mix all Ingredients and mix well.
Spray muffin pay with non-stick spray.
Spoon mixture into muffin wells.
Bake in preheated 350 to 355 degree oven for about 20-25 minutes.
Nutritional amount per serving
Calories: 104.5
Total Fat: 3.3 g
Cholesterol: 26.0 mg
Sodium: 188.3 mg
Total Carbs: 6.8 g
Dietary Fiber: 1.2 g
Protein: 11.9 g
Servings: 10
Ingredients
2 cups Kelloggs All Bran cereal
1 Cup raisins
1 Cup semi-sweet chocolate chips
Directions
In a round bowl, melt the chocolate chips in the microwave.
When done, add the All Bran and the raisins. Mix well.
Drop onto cookie sheets to resemble birds nests.
Refrigerate till hardened (for about 30-35 minutes)
Nutritional amount per serving
Calories: 187.5
Total Fat: 6.9 g
Cholesterol: 0.0 mg
Sodium: 30.8 mg
Total Carbs: 35.1 g
Dietary Fiber: 4.6 g
Protein: 2.1 g
Servings: 12
Ingredients
1/3 C Brown Sugar
1/2 C raisins
1/2 C shredded carrots
2 egg whites
1 tsp vanilla
2 cups all bran cereal
1 1/4 C skim milk
1/2 c no sugar added applesauce
1 C flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
Directions
Bake at 400-410 degrees for about 15- 18 minutes.
Nutritional amount per serving
Calories: 130.4
Total Fat: 0.8 g
Cholesterol: 1.3 mg
Sodium: 358.7 mg
Total Carbs: 30.1 g
Dietary Fiber: 4.3 g
Protein: 4.4 g
Servings: 4
Ingredients
1 C low sodium chicken broth
1/2 tsp onion powder
1/4 tsp garlic powder
4 4-oz boneless pork loin chops, trimmed of fat
Fresh pepper to taste 2 C fresh spinach, stemmed
2 tsp paprika
2 Spoon low-fat sour cream
Directions
Pound out pork chops to 1/4 inch thick between 2 pieces of wax paper or plastic bag with smooth side of meat mallet or heavy pan.
Season chops with pepper.
Spray large non-stick skillet (or iron skillet) with nonstick spray and set to med-hi heat. Add pork chops and cook till browned and cooked through (approx. 2 min. Per side). Transfer to plate, cover & keep warm.
Add broth to skillet, scraping up any brown bits from the pan.
Stir in onion powder, garlic powder, and spinach.
Bring down heat, cover and simmer approx. 5 to 7 minutes.
Stir in paprika. Cook uncovered, 20-25 sec.
Stir in sour cream and heat 10-15 sec. (do not boil). Add chops to skillet with any juices into the sauce. Cover skillet and keep warm on low 5 min.
Nutritional amount per serving
1 chop per serving plus 1/2 C sauce & spinach
Calories: 205.9
Total Fat: 11.2 g
Cholesterol: 56.7 mg
Sodium: 122.9 mg
Total Carbs: 1.9 g
Dietary Fiber: 0.3 g
Protein: 22.7 g
Servings: 18
Ingredients
1 box of cake mix
1 can of pumpkin(14 ounces)
2 tablespoons of applesauce
Directions
Mix a dry cake mix with a can of pumpkin(14 ounces) and add a tablespoon of applesauce for moisture.
It will be dough like. Spoon into muffin cups.
Bake at 350 to 355 for about 18 to 20 minutes.
Nutritional amount per serving
Calories: 121.6
Total Fat: 2.4 g
Cholesterol: 0.0 mg
Sodium: 181.5 mg
Total Carbs: 24.7 g
Dietary Fiber: 1.3 g
Protein: 1.6 g
Servings: 8
Ingredients
3 garlic cloves minced
2 tablespoons chili powder
1 1/2 tablespoons ground cumin
1/2 teaspoon salt
29 ounces no-salt-added stewed tomatoes undrained
30 ounces black beans drained
16 ounces kidney beans canned, drained
15 ounces pinto beans canned, drained
14 1/2 ounces Chicken Broth
1/2 cup water
1 teaspoon vegetable oil
2 cups chopped onion
1/2 cup fat-free sour cream
3 tbsp. green onion
Directions
Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic;
Saute 5-7 minutes or till tender. Stir in chili powder, cumin, and salt; and saute for 1-2 Minute. Add tomatoes and remaining Ingredients; bring to a boil. Cover, Bring down heat and simmer 30 to 32 minutes, stirring occasionally. Spoon chili into bowls; top
Sprinkle 1 tablespoon shredded cheddar cheese and green onion prior to serving
Nutritional amount per serving
Calories: 257.1
Total Fat: 7.8 g
Cholesterol: 13.7 mg
Sodium: 1,184.0 mg
Total Carbs: 38.1 g
Dietary Fiber: 12.7 g
Protein: 13.7 g
Servings: 1
Ingredients
1 decaf chai tea bag
1/2 cup non fat milk
1 cup water
2 tbsp. sf/ff vanilla or caramel coffee syrup
Directions
Heat water in microwave for 2-3 min
Allow tea to seep in hot water for 3-5 min
Add milk and syrup
Nutritional amount per serving
Calories: 42.9
Total Fat: 0.2 g
Cholesterol: 2.5 mg
Sodium: 63.7 mg
Total Carbs: 5.9 g
Dietary Fiber: 0.0 g
Protein: 4.2 g
Servings: 14
Ingredients
8 c. Sliced Potato, raw
1 medium Onions, chopped
3 cloves Garlic, pressed
16 c. Water (net 5 c.)
21 tsp. Chicken Stock Base 1 Tbl Coffee-Mate, Fat Free
2 c. Grated Soya Kaas Mozarella Style Soy Cheese
Directions
Boil potatoes, onions & garlic in water and base till they break up.
Dump into mixer round bowl and whip with cheese and Coffee-Mate.
Makes approximately 14, 1/2 cup servings.
Nutritional amount per serving
Calories: 127.2
Total Fat: 2.9 g
Cholesterol: 0.9 mg
Sodium: 686.3 mg
Total Carbs: 16.7 g
Dietary Fiber: 2.0 g
Protein: 8.7 g
Servings: 6
Ingredients
1/2 c. Splenda
C. Oats
1 egg (or equivalent)
2 tbl. Vanilla extract
2 oz. Unsweetened applesauce
2 tsp. Cinnamon
Directions
Mix all Ingredients and let sit for 10 minutes.
Bake in 350 to 355 degree oven for 10-12 minutes, till toasted.
Nutritional amount per serving
Calories: 117.1
Total Fat: 2.3 g
Cholesterol: 31.1 mg
Sodium: 11.0 mg
Total Carbs: 32.3 g
Dietary Fiber: 5.0 g
Protein: 3.9 g
Servings: 4
Ingredients
8 Slices of Weight Watcher's Whole Wheat Bread
1 cup of 1% milk
1 tsp ground cinnamon
2 Tbsp. Canola oil (to cook)
1 Large Egg
8 Tbsp. ED Smith Syrup
Directions
Mix together Egg and milk and cinnamon in small low casserole dish.
Heat (medium heat) large frying pan and add 1 Tbsp. of oil ~ put oil in pan after it is heated and you will use less oil!
Dunk 4 slices of bread, one by one, into your egg mixture and put in frying pan.
Cook each side till slightly browned.
Repeat with remaining 4 slices.
Nutritional amount per serving
Calories: 227.6
Total Fat: 9.9 g
Cholesterol: 56.2 mg
Sodium: 322.7 mg
Total Carbs: 26.3 g
Dietary Fiber: 7.3 g
Protein: 7.6 g
Servings: 8
Ingredients
2 1/4 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1 3/4 cup whole wheat flour
6 tsp brown sugar 6 dried apricot halves, chopped
1 tbsp. ground flax + 3 tbsp. water
2 ripe bananas, mashed
1/2 cup soy milk
Directions
Heat up oven to 350 to 355 F. In a medium round bowl, combine flour, sugar, baking powder, salt and cinnamon.
Add chopped apricots.
In a small round bowl combine ground flax and water add mashed banana and milk.
Add banana mixture to flour mixture and mix till just blended. Do not over mix.
Pour into prepared pan and bake 1 hour.
Nutritional amount per serving
Calories: 145.4
Total Fat: 1.2 g
Cholesterol: 0.0 mg
Sodium: 292.8 mg
Total Carbs: 32.8 g
Dietary Fiber: 4.7 g
Protein: 4.8 g
Servings: 1
Ingredients
Instant oatmeal
Unsweetened applesauce
Cinnamon
Equal
Directions
Mix oatmeal, with hot water
Mix in applesauce, add spices and enjoy
Nutritional amount per serving
Calories: 158.5
Total Fat: 2.1 g
Cholesterol: 0.0 mg
Sodium: 83.1 mg
Total Carbs: 34.6 g
Dietary Fiber: 5.7 g
Protein: 4.3 g
Servings: 10
Ingredients
1 c unsweetened applesauce
1 banana
1 tsp ground cinamon
1 c instant rolled oats
5 Eggs 2 pkts of sweetner
Directions
Add all ingredients to a blend and blend till liquid(a watery consistency)
Cook on a hot griddle like you would with pancakes
Flip when batter is bubbly, once you flip, let cook for a few second and push down slowly on the pancake
Nutritional amount per serving
Calories: 88.8
Total Fat: 3.1 g
Cholesterol: 106.3 mg
Sodium: 112.8 mg
Total Carbs: 11.1 g
Dietary Fiber: 1.6 g
Protein: 4.6 g
Servings: 10
Ingredients
2 cups green cabbage, chopped
.5 cup onion, chopped
.5 cup carrots, chopped
2 tbsp. sugar (more or less to taste)
2 tbsp. cider vinegar (more or less to taste)
6 tbsp. reduced fat olive oil mayo
2 cups red cabbage, chopped
Salt and pepper to taste
Directions
Add all chopped Ingredients into your round bowl.
Add sugar, vinegar, mayo, salt and pepper. Stir till cabbage mixture is well coated.
Nutritional amount per serving
Calories: 52.8
Total Fat: 2.5 g
Cholesterol: 2.4 mg
Sodium: 69.7 mg
Total Carbs: 7.5 g
Dietary Fiber: 1.1 g
Protein: 0.7 g
Servings: 5
Ingredients
1T garlic powder
1 can 28 oz crushed tomatoes
1 can (6 oz) tomato paste
1T canola oil
1 onion, diced 2 tsp ground oregano
2 tsp basil
Directions
Let it simmer on low as long as you have time for, stirring maybe every 10-15 minutes. For a couple hours
Nutritional amount per serving
Calories: 123.3
Total Fat: 3.5 g
Cholesterol: 0.0 mg
Sodium: 479.7 mg
Total Carbs: 22.4 g
Dietary Fiber: 5.6 g
Protein: 4.8 g
Servings: 1
Ingredients
3 slices melba toast, crushed
1 small apple, peeled and grated
1/2 tsp cinnamon
3/4 C egg sub
1 packet splenda
Directions
Mix all Ingredients in small round bowl.
Coat skillet with nonstick spray
Pour mixture into skillet.
Flip like normal pancake.
Nutritional amount per serving
Calories: 211.6
Total Fat: 0.8 g
Cholesterol: 1.9 mg
Sodium: 470.8 mg
Total Carbs: 30.3 g
Dietary Fiber: 4.6 g
Protein: 20.2 g
Servings: 2
Ingredients
2 Tbsp. Skim Milk
1 tsp vanilla
1/2 tsp cinnamon
1 Tbsp. Flour
Pinch of nutmeg
1/2 C unprocessed bran
3 tsp splenda
1/2 C egg beaters
2 Tbsp. water
1/2 c blueberry
Directions
Heat up oven to 350 to 355
Mix all Ingredients except blueberries.
Fold blueberries into mixture.
Coat pan with liners or non stick spray
Bake for 15 to 18 min.
Nutritional amount per serving
Calories: 112.6
Total Fat: 1.1 g
Cholesterol: 0.9 mg
Sodium: 126.3 mg
Total Carbs: 20.6 g
Dietary Fiber: 7.8 g
Protein: 9.5 g
Servings: 18
Ingredients
3 small green peppers,
3 small onions and 3 garlic cloves,
2-28 oz can of whole tomatoes,
1 envelope mccormocks hot chile seasoning (I like it spicey) and
40oz can of dark red kidney beans
Directions
Cut peppers, onions and garlic-saute in a big pan with pam for about 5-6 minutes.
Add chile mix and stir, squeeze tomatoes add them
Cook about 30 to 32 minutes add untrained beans ,
Bring to boil and set off. You can use this for taco salad
Nutritional amount per serving
Calories: 78.2
Total Fat: 0.5 g
Cholesterol: 0.0 mg
Sodium: 278.8 mg
Total Carbs: 15.1 g
Dietary Fiber: 5.5 g
Protein: 4.4 g
Servings: 8
Ingredients
1 container sugar-free cool whip
12 oz (2 containers) sugar-free, lowfat strawberry yogurt
1 graham cracker crust
Sugar-free jello, strawberry flavor
1/4 cup boiling water
Fresh strawberries
Directions
Dissolve jello in boiling water.
Fold in 2 containers of low-fat yogurt, then fold in the container of whipped cream.
Pour into graham cracker crust.
Garnish with fresh strawberries.
Refrigerate till set (8-9 hours or overnight)
Nutritional amount per serving
Calories: 26.3
Total Fat: 0.0 g
Cholesterol: 1.2 mg
Sodium: 28.1 mg
Total Carbs: 4.8 g
Dietary Fiber: 0.0 g
Protein: 1.4 g
Servings: 6
Ingredients
1/4 cup chopped onions
1/4 cup chopped celery
6 weight watchers whole wheat sandwich rolls
4 oz 1/3 less fat Philadelphia cream cheese
2 cans solid while albacore tuna
6 Kraft Singles
Directions
Mix first 4 Ingredients.
Fill sandwiches with tuna and toast sandwiches in heated oven
Nutritional amount per serving
Calories: 290.0
Total Fat: 9.5 g
Cholesterol: 40.0 mg
Sodium: 854.6 mg
Total Carbs: 32.1 g
Dietary Fiber: 5.2 g
Protein: 19.8 g
Carb: Protein: Fat 15 : 4 : 7
Servings: 8
Ingredients
1 can black beans
2 med avocados, chopped
1 med red onion, chopped
1 can Corn
1 lime, juiced
Directions
Mix Ingredients together, pour juice over mixture and mix well with fork. Add S&
Nutritional amount per serving
Calories: 128.4
Total Fat: 7.1 g
Cholesterol: 0.0 mg
Sodium: 60.6 mg
Total Carbs: 15.3 g
Dietary Fiber: 5.6 g
Protein: 3.6 g
Servings: 3
Ingredients
3 cups of strawberries (quartered)
1 tbsp. of sugar
1/4 c of 1% milk
Directions
Mix quartered strawberries, sugar, and milk into a mixing round bowl.
Stir Ingredients.
Chill for at least 30 to 32 minutes. Serve.
Nutritional amount per serving
Calories: 69.2
Total Fat: 0.8 g
Cholesterol: 1.0 mg
Sodium: 10.6 mg
Total Carbs: 15.5 g
Dietary Fiber: 3.8 g
Protein: 1.7 g
Servings: 2
Ingredients
Fresh Sprouts
Fresh vegetables (non starch vegetables)
Fresh coriander, basil, or mint
Dried Bonito Fish Stock
Seaweed
Fresh Ginger
Red Miso
Hot sauce
Directions
4 cups of Boiling water(32oz) ( 2 cups per servings =16 oz)
Grate as much fresh ginger and put in water.
Add to Boiling water fresh vegetables ( celeri, mushrooms, carrots etc.) 4-5 minutes
Add 1.5 t tsp Wakame (dried seaweed) and a cup of fresh soybeans
Remove from heat pour Clear liquid in soup bowls
Add 1tbsp. red miso in each bowl.Mix.1/2 TSP dried fish Soup stock
Stir well add vegetables Sprinkle any of freshly cut herb ( corriander, basil, etc.
Serve warm to hot add hot sauce individually
Nutritional amount per serving
Calories: 31.1
Total Fat: 0.7 g
Cholesterol: 0.0 mg
Sodium: 384.4 mg
Total Carbs: 4.9 g
Dietary Fiber: 1.1 g
Protein: 2.4 g
Servings: 18
Ingredients
6 cups quick cooking oats
6 tsp baking powder
2 tsp baking soda
1 tsp salt
1 c. Unsweetened applesauce
1/4 c. Canola oil
12 oz. Fat free evaporated milk
1 c. Splenda
1 tbsp. ground cinnamon
1/2 c. Skim milk
1 c. Fat free egg substitute
15 oz. Canned pumpkin
Directions
Mix oil, eggs, and splenda till glossy.
Add remaining Ingredients. Let it set for about 15-20 minutes.
Bake in a 9x13 baking dish sprayed with Pam at400-410F for 25 to 28 min. Bake for 20-25 minutes.
Nutritional amount per serving
Calories: 158.0
Total Fat: 5.6 g
Cholesterol: 0.3 mg
Sodium: 463.4 mg
Total Carbs: 25.5 g
Dietary Fiber: 3.7 g
Protein: 5.7 g
Servings: 6
Ingredients
Olive oil 3 Tbsp.
Vinegar 1-2 Tbsp. (I prefer the lower amt)
Dijon Mustard 1/2-1 Tbsp. (I prefer the higher)
Chinese salt (or regular salt will do)
Garlic powder (to taste)
Pepper (to taste)
Sweetener of choice, if desired
Directions
Mix all ingredient together in a round bowl.
Mix very well. Store unused dressing in refrigerator.
I usually make 4 or 6 times the recipe because it stores well.
Sometimes I add some of my own spices to give some variety.
Nutritional amount per serving
Calories: 64.8
Total Fat: 6.8 g
Cholesterol: 0.0 mg
Sodium: 61.7 mg
Total Carbs: 0.7 g
Dietary Fiber: 0.0 g
Protein: 0.0 g
Servings: 2
Ingredients
1 cup skim milk
1/2 cup fat free, plain yogurt
1 medium banana, sliced
1 Tbsp. sugar free, fat free vanilla pudding mix
Directions
Put all Ingredients into blender and blend till smooth.
Nutritional amount per serving
One cup servings.
Calories: 138.1
Total Fat: 0.6 g
Cholesterol: 3.7 mg
Sodium: 194.5 mg
Total Carbs: 26.0 g
Dietary Fiber: 1.4 g
Protein: 8.3 g
Servings: 6
Ingredients
1lb Extra Lean Ground Beef
1 Large Egg
1/2 Cup Quick Oats
1/2 Cup Ketchup
1 Package Lipton Onion Soup Mix
Directions
Mix all Ingredients together with your hands.
Form into a loaf on a non-stick baking pan.
Bake in a 350 to 355 degree oven for about 45 minutes.
Nutritional amount per serving
Calories: 246.1
Total Fat: 10.2 g
Cholesterol: 81.2 mg
Sodium: 735.2 mg
Total Carbs: 17.2 g
Dietary Fiber: 1.7 g
Protein: 21.1 g
Servings: 1
Ingredients
1 c Red Bell Peppers
1 c fresh Broccoli florets, chopped
1 tsp Canola Oil, 1 1tsp
1/4 c Onions, raw 1/2 c fat free Egg substitute
1/4 TB *Kikkoman Lite Soy Sauce
1 Oranges
Directions
Heat oil in nonstick skillet over medium-high heat.
Add diced onion, red bell pepper and chopped broccoli.
Stir fry 4 minutes or till onion is softened and lightly browned.
Add 1/2 c egg substitute.
Serve with light soy sauce on the side.
Serve with sliced oranges.
Nutritional amount per serving
Calories: 272.9
Total Fat: 9.4 g
Cholesterol: 1.3 mg
Sodium: 393.8 mg
Total Carbs: 30.0 g
Dietary Fiber: 8.6 g
Protein: 20.6 g
Servings: 1
Ingredients
1/2 cup of strawberries (fresh or frozen)
1 scoop of All Natural Whey Protein
4 oz. Of water (I prefer distilled)
1/2 of a large banana
1/4 cup of blueberries (fresh or frozen)
2 packets or 2 teaspoons of Splenda
Directions
Place all Ingredients into a blender and blend till smooth and frothy.
Nutritional amount per serving
Calories: 251.0
Total Fat: 2.2 g
Cholesterol: 30.0 mg
Sodium: 65.6 mg
Total Carbs: 35.7 g
Dietary Fiber: 5.0 g
Protein: 25.3 g
Servings: 6
Ingredients
1/4 c fat free milk
1 tsp vanilla extract
2T splenda
4 apples thinly sliced
1 c. Oatmeal (I used the largest size oats I could find)
2 tsp olive oil
Cinnamon
Directions
Heat up oven to 350 degrees
Spray pan w/ Pam
Put sliced apples on pan
Sprinkle apples with extra splenda & cinnamon
Mix other Ingredients till crumbly
Sprinkle onto apples
Bake for 30-35 min. or till apples are soft and oatmeal is crispy
Serve with 2T fat free cool whip (optional)
Nutritional amount per serving
Calories: 105.0
Total Fat: 1.5 g
Cholesterol: 0.2 mg
Sodium: 43.1 mg
Total Carbs: 23.6 g
Dietary Fiber: 3.3 g
Protein: 1.4 g
Servings: 16
Ingredients
1/2 tsp splenda
1/2 tsp. Packed brown sugar
1 small apple
1/2 tsp. Ground cinnamon
8 roll reduced-fat crescent roll dough
Directions
Heat up oven to 375 to 380 degrees.
Peel, core, and chop apple.
Mix apple, splenda, brown sugar, cinnamon together in a round bowl; set aside.
Unroll dough and cut each roll in half so you have 16 pieces of dough.
Flatten wide edge of eagh roll out a little.
Spoon 1 teaspoon of apple mixture onto each piece of dough and roll up makin sure to seal edges around the apple so it doesn't leak out.
Bake on a nonstick cookie shee till golden brown, about 12 to 15 minutes.
Nutritional amount per serving
Calories: 50.6
Total Fat: 2.3 g
Cholesterol: 0.0 mg
Sodium: 110.2 mg
Total Carbs: 7.5 g
Dietary Fiber: 0.3 g
Protein: 1.0 g
Servings: 12
Ingredients
Carrots, raw, 2 medium
Celery, raw, 1 stalk, medium (7-1/2" 8" long)
Zucchini, 1 cup, sliced
Cabbage, fresh, 2 cup, chopped
Swiss Chard, 2 cup, chopped
Garlic, 2 cloves
Onions, raw, 1 medium (2-1/2" dia)
Cauliflower, raw, 2 cup
Broccoli, fresh, 2 cup, chopped
Thyme, fresh, 2 tsp
Vegetable Broth, 6 cup
Parsley, 2 tbsp.
Salt, .5 tsp
Pepper, black, .25 tsp
Directions
Put garlic, vegetables, thyme and broth into a large soup pot.
Cover and bring to a boil over high heat; Bring down heat to low and simmer 10 minutes.
Stir in parsley or chives; season to taste with salt, pepper and lemon juice
Nutritional amount per serving
Calories: 33.9
Total Fat: 0.2 g
Cholesterol: 0.0 mg
Sodium: 586.8 mg
Total Carbs: 7.2 g
Dietary Fiber: 2.4 g
Protein: 1.7 g
Servings: 1
Ingredients
2 tsp brummel spread
2 slices Weight Watcher Whole Wheat bread
2 slices cheddar cheese (fat-free)
Directions
Spread brummel on each slice of bread.
Put cheese in between.
Grill in skillet for 3-5 minutes each side.
Nutritional amount per serving
Calories: 180.2
Total Fat: 4.4 g
Cholesterol: 0.0 mg
Sodium: 800.3 mg
Total Carbs: 23.0 g
Dietary Fiber: 4.0 g
Protein: 13.0 g