2 T. reduced-calorie margarine
1/4 C. firmly packed brown sugar
4 C. (2-inch) julienne-cut carrot
1/4 tsp. salt
1/4 tsp. pepper
1/4 C. chopped fresh parsley
Melt margarine in a large nonstick skillet over medium heat; add sugar, stirring until melted. Add carrots, salt, and pepper and cook 10 minutes, or until carrots are crisp-tender, stirring occasionally. Remove from heat. Stir in parsley.
1/2 C. Serving: calories: 57 fat: 1.9 g fiber: 1.9 g
1 turkey breast (4 to 5 lb.) fresh or thawed
2 T. of butter or margarine
1/4 C. of garden vegetable flavored whipped cream cheese
1 T. of soy sauce
1 T. of fresh minced parsley
1/2 tsp. dry basil, dried
1/2 tsp. dry sage
1/2 tsp. ground black pepper
1/2 tsp. garlic powder
Place the turkey in your crock pot. Combine the remaining ingredients and brush over the turkey. Cover and cook on LOW 10 to 12 hours (HIGH 5 to 6 hours).
Yield: 16+ servings
Serving Size: 3-4oz. Breast meat, without skin
Calories: 139
Fat: 3.6g
Fiber: 0g
3 T. poppy seeds
1 T. grated lemon zest
1/2 cup non-fat milk
1/3 cup canola oil
11/4 cups sugar, divided use
1 egg
2 tsp. vanilla extract
11/4 tsp. lemon extract
1/3 cup non-fat plain yogurt
2/3 cup unsweetened applesauce
21/4 cups all-purpose flour
11/8 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
4 egg whites
1/8 tsp. cream of tartar
Lemon Glaze:
1 cup confectioners’ sugar
2 T. fresh lemon juice
1 T. grated lemon zest
Combine the poppy seeds, lemon zest, and milk in a saucepan and bring to a boil. Remove from the heat and allow to stand for at least 1 hour. If possible, cover and refrigerate overnight for flavors to marry more completely. Preheat the oven to 350°F. Spray a 9-inch bundt pan with non-stick cooking spray and set aside. Combine the oil, 1 cup of the sugar, the egg, vanilla and lemon extracts, yogurt, applesauce, and poppy seed and milk mixture in a large bowl and mix well. In another bowl combine the flour, baking powder, baking soda, and salt and mix well. Slowly add the dry ingredients to the liquid ingredients and blend until smooth. Combine the egg whites and cream of tartar in a clean, non-plastic bowl and beat with an electric mixer at high speed until the egg whites are foamy. Gradually add the remaining 1/4 cup of sugar and continue to beat on high until the mixture is stiff but not dry. Fold the beaten egg whites into the batter, being careful not to overmix. Spoon the batter into the prepared pan and bake in the preheated oven for 35 minutes, or until it springs back when touched gently in the center. Remove from the oven and place on a wire rack to cool.. Combine all ingredients for the lemon glaze in a small bowl and beat until smooth. Remove the cake from the bundt pan by first gently loosening it from the sides of the pan and then turning it upside down onto a plate. Drizzle the lemon glaze over the top. To cut into 24 pieces, first cut the cake into quarters. Cut each quarter into 6 equal servings.
1/24th = 150 calories.
1 T. olive oil
1 medium onion, finely diced (11/2 C.)
2 T. finely chopped fresh gingerroot
1 tsp. ground cinnamon
2 tsp. ground cumin
3 T. light brown sugar
2 pounds carrots, sliced (6 C.)
2 C. vegetable stock
1 tsp. salt (omit if using salted stock)
2 T. fresh dill
Heat the oil in a large skillet over medium heat. Add the onion and cook until it turns a golden color. Add the remaining ingredients, except for the salt and dill. Simmer until the carrots are tender but not mushy, about 15 minutes. Remove from the heat and allow to cool for 5 minutes. Stir in the salt and dill. 1/2 C. = 63 calories.
2 T. Chili Powder
3 tsp. Dried Oregano Leaves
1 tsp. Cumin
1/2 tsp. Salt
1/2 tsp. Pepper
1/4 tsp. Onion Powder
1/4 tsp. Cayenne Pepper
1 lb. Boneless Top Sirloin Steak, trimmed
1/4 C. Light Sour Cream
In a small bowl, combine chili powder, oregano, cumin, salt, pepper, onion powder, and cayenne; mix well. Brush both sides of the beef with water. Sprinkle seasoning mixture over both sides; with fingers rub into beef. Preheat the broiler. Place the beef on a broiler pan; broil 4 to 6 inches from the heat. Cook 9 to 12 minutes or until beef is of desired doneness, turning once. Let stand 5 minutes before serving. To serve, cut beef diagonally into thin slices. Top each serving with 1 T. sour cream.
Yield: 4 Servings
Calories: 144
Fat: 4.25g
Fiber: 0g
2 egg whites
1 tsp. cream of tartar
1 tsp. cinnamon
1 tsp. vanilla
1/2 C. unsweetened applesauce
2 packets Splenda
1/2 overripe banana-smashed
1 1/2 C. quick oats
Beat first three ingredients until light and creamy. Add remaining ingredients, and stir to mix well. Drop in mounds on baking sheet. Bake at 350 degrees until golden brown.
1 T. Olive Oil
1 T. minced fresh Garlic
1 1/2 lb. Asparagus (sliced 1 1/2”)
2 T. Balsamic Vinegar
2 tsp. Sugar
1 1/2 tsp minced Tarragon
Pepper
2 T. chopped toasted Pecans
2 bacon slices, cooked crisp and crumbled
Heat oil in a large nonstick skillet over medium high heat. Add garlic and sauté 1 minute. Add asparagus, cook 4 minutes or until tender. Combine vinegar and sugar in a small bowl and add to asparagus along with the tarragon and pepper to taste; stir well. Cook 2 minutes, stirring frequently. Sprinkle with pecans and bacon before serving.
1 C. = 134 calories, 7g fat, 4g fiber
1 C. uncooked quinoa (available at health food/organic stores)
1 lb. cooked medium shrimp (peeled and deveined)
1 yellow or red bell pepper, seeded and diced
3 T. chopped fresh cilantro
2 green onions, minced
2 T. rice wine vinegar
1 T. sesame oil
Salt and ground black pepper
Combine quinoa and 2 C. of water in a medium saucepan. Set pan over high heat and bring to a boil. Reduce heat to low, cover and cook 10 minutes until liquid is absorbed and quinoa is translucent. Meanwhile combine remaining ingredients except salt and pepper in a shallow pan and heat over low — just to warm through. Remove quinoa from heat and stir in shrimp mixture. Season to taste with salt and black pepper.
Yield: 4 servings
Serving size: 1 1/4 C.
Calories: 281
Fat: 6g
Fiber: 4g
Cooking spray
1 T. sugar
3 T. all-purpose flour
3/4 cup 2% low-fat milk
1/4 cup sugar
1 tsp. grated orange rind
1/4 cup fresh orange juice
5 large egg whites (at room temperature)
1/4 tsp. cream of tartar
Dash of salt
2 T. sugar
1 tsp. powdered sugar
Preheat oven to 375 degrees. Coat a 1-1/2-quart soufflé dish with cooking spray; sprinkle with1 T. sugar. Set aside. Place flour in a small saucepan. Gradually add milk, stirring with a whisk until blended. Add 1/4 cup sugar and rind; stir well. Bring to a boil over medium heat; cook 1 minute or until thickened, stirring constantly. Stir in juice; set aside. Beat egg whites, cream of tartar, and salt at high speed of a mixer until soft peaks form. Gradually add 2 T. sugar, 1T. at a time, beating until stiff peaks form. Gently fold one-fourth egg white mixture into orange mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 375 degrees for 40 minutes or until puffy and set. Sprinkle with powdered sugar. Serve immediately.
1/4 = 160 calories
1 medium red cabbage head
1 medium apple
1 T. vegetable oil
2 T. brown sugar
2 T. balsamic vinegar
1/2 tsp salt
1/2 tsp black pepper
Cut cabbage into quarters. Slice away the inner core and discard. Slice the quartered cabbage into thin strips. Core apple and chop into 1/2-inch (1cm) pieces. Heat oil in a large skillet. Add cabbage and apple and cook, uncovered, stirring for 10 minutes, until cabbage is wilted. Add brown sugar, vinegar, salt and pepper, and mix well. Cover and cook for 5 minutes more.
2 C. Green Beans
2 C. Broccoli, chopped
Dressing:
1/2 C. Water
2 T. light Soy Sauce
1 tsp. Rice Wine Vinegar
1/2 tsp. Sesame Oil
1 tsp. Honey
1/2 tsp. grated Ginger Root
Whisk dressing ingredients together. Set aside. Cut green beans into 2-inch pieces. If using frozen vegetables, cook green beans and broccoli following microwave directions on packaging. If using fresh vegetables, microwave green beans with water in covered bowl on high for 2-3 minutes. Remove cover carefully, allowing steam to escape away from you; stir green beans and add fresh broccoli florets. Cover and microwave together on high for 2 minutes. Drain green beans and broccoli; mix in dressing while still warm. Let vegetables chill in refrigerator until ready to serve (at least 5 to 10 minutes).
Yield: 4 servings
Calories: 50
Fat: .9g
Fiber: 2.4g
4 cups water
1 T. fresh lemon juice
1/4 tsp. vanilla extract
1 T. honey
2 large ripe bartlett pears, peeled, cored, and halved
2 T. raisins
4 sheets phyllo pastry dough
1 egg white
Lightly spray a baking sheet with non-stick cooking spray and set aside. Combine the water, lemon juice, vanilla, and honey in a saucepan and bring to a boil. Add the pear halves, reduce the heat to low, and simmer for 6 to 10 minutes, or until the pears can be pierced easily with the tines of a fork. Lift the pears out of the liquid and set aside. Add the raisins and continue to cook the liquid until reduced to about 1/2 cup. Remove from the heat, cover to keep warm, and set aside to serve as the sauce. Preheat the oven to 325°F. Lay 1 sheet of phyllo flat on a work surface and set 1 pear half in the center. Bring the sides straight up to form a purse or pouch. Using your fingertips, squeeze the sides together and twist slightly to seal. Repeat this process with the remaining phyllo and pears. Carefully transfer them to the prepared baking sheet. Whip the egg white with a whisk or a fork until foamy. Brush each pear bundle with the egg white and bake in the preheated oven for 8 to 10 minutes, or until golden brown. To serve, spoon 2 T. of the raisin sauce on each serving plate and set the phyllo-wrapped pear in the center of the plate.
Each wrapped pear = 130 calories.
Cut a head of cabbage into 8 wedges. Place one wedge on a large piece of foil that has been sprayed with cooking spray. If desired, add slices of onion and carrot. Sprinkle on 2 T. Water, Vinegar, Apple Juice or other liquid. Wrap foil packet to totally enclose cabbage and prevent any liquid from draining out. Place on grill over low coals for 45 minutes to an hour.
4 C. of swiss chard (1 bunch)
1 lb. skinned boneless chicken breast cut up into pieces
1 T. cornstarch
1 T. olive oil
1 C. diced onion
1 1/3 C. chicken broth
1/2 C. Light coconut milk
1 T. tomato paste
2 tsp. cumin
1 tsp. curry powder
1 tsp. ground cinnamon
1/2 tsp. salt
1/2 tsp. ground red pepper(up to 1 tsp. if you like it spicy)
2 C. basmati rice
Combine chicken and cornstarch in a bowl. Heat oil in large non stick
skillet over medium-high heat until hot. Add onion and stir fry 2 minutes.
Stir in chicken and cook 4 minutes or until browned. Stir in broth and next
8 ingredients(broth thru red pepper); reduce heat to medium. Cook 5 minutes stirring occasionally. Add chard and cook for two minutes. Then serve over rice.
Yield: 4 servings
Calories: 344
Fat: 7.8g
Fiber: 1g
1/2 cup walnuts
1/4 cup corn oil margarine
1/2 cup honey, divided use
1 tsp. ground cinnamon
pinch ground cloves
1/2 tsp. vanilla extract
1/2 pound phyllo pastry dough
Preheat the oven to 250°F. Using a food processor with a metal blade, grind the walnuts to the consistency of fine gravel and set aside. Combine the margarine and 1/4 cup of honey in a saucepan and cook over low heat until the margarine is completely melted. Add the cinnamon, cloves, and vanilla and mix thoroughly. Spray a 10 x 14-inch baking sheet with non-stick cooking spray. On a slightly damp towel, place 1 layer of phyllo dough. Using a pastry brush, lightly brush the entire surface with the honey mixture. Add another layer of phyllo and repeat. Sprinkle the second layer with 11/4 T. of the ground walnuts, leaving a bare edge along one end. Using the towel to help roll the phyllo, roll up (as you would a jelly roll) toward the bare edge and close neatly. Place the roll on the baking sheet. Brush it with another light layer of the honey mixture. Repeat the procedure two more times. Bake in the preheated oven for about 40 minutes, or until golden brown. Watch very closely after 30 minutes because the rolls will brown suddenly. Cool on a wire rack. When the baklava is cool, warm the remaining 1/4 cup of honey and paint the honey on each roll with a pastry brush. Cut each roll diagonally into about 9 triangular-shaped pieces.
Makes 27 pieces. Each piece = 77 calories.
2 egg whites
1 tsp. Vanilla
1/2 tsp. cream of tartar
1/4 tsp. cinnamon
2 T. Splenda
Mix cream of tartar and egg whites; whip until soft peaks form, then add cinnamon and Splenda; beat until well-blended; spoon onto baking tray (I put down parchment paper first) bake at 350 until golden brown.
To make Meringue fruit cups., instead of spooning onto baking sheet, put meringue in a gallon sized zip lock bag and gently squeeze the air out. Twist top of bag to make a pastry style bag and snip off one of the corners. Pipe cookies onto sheet – start with a small circle, then build up sides to make a little handle-less basket. Bake at 350 for about 10 minutes or until golden brown. Remove from oven, fill C. with fruit, and enjoy.
Try other extracts in place of the Vanilla. Add a tsp. of unsweetened cocoa powder to give it a chocolate kick.
Salad:
2 . Grape Tomatoes (Sliced in Halves)
1 1/4 C. Chopped Cucumber
2 T. Green Onion
Dressing:
1/4 C. Balsamic Vinaigrette
2 tsp. Olive Oil
1 tsp. Splenda
1/4 tsp. Black pepper
1/8 tsp. Salt
Combine all salad ingredients (grape tomatoes through onion) and toss gently. Combine all dressing ingredients (balsamic through salt) and stir with a whisk. Drizzle prepared dressing over salad mixture and gently toss.
Yield: 4 servings
Calories: 90
Fat: 3.8g
Fiber: 1.7g
2 cups all-purpose flour
3/4 cup sugar
3/4 tsp. baking soda
1/4 tsp. salt
1/3 cup chunky peanut butter
1 tsp. vanilla extract
2 large eggs
2 large egg whites
Cooking spray
Preheat oven to 325. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking soda, and salt in a large bowl. Combine peanut butter, vanilla, eggs, and egg whites in a medium bowl, stirring well with a whisk; add to flour mixture, stirring just until blended. Turn dough out onto a lightly floured surface; shape dough into a 10-inch-long roll. Place roll on a baking sheet coated with cooking spray; flatten to 1-inch thickness. Bake at 325&176; for 35 minutes. Remove roll from baking sheet; cool 10 minutes on a wire rack. Reduce oven temperature to 300. Cut roll diagonally into 18 (1/2-inch) slices. Place slices, cut sides down, on baking sheet. Bake at 300&176; for 20 minutes. Turn cookies over; bake an additional 20 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; cool completely on a wire rack.
Yield: 1-1/2 dozen
Serving size: 1 cookie
Calories: 122
Fat: 3.1 g
Fiber: 0.5 g
3/4 C. Arborio rice or medium-grain white rice
2 C. water
2 large firm but ripe Anjou pears, peeled, cored, cut lengthwise into 1/4-inch-thick slices
1/4 C. fresh lemon juice
4 T. sugar
1 tsp. grated lemon peel
1/8 tsp. ground nutmeg
Combine rice and 2 C. water in heavy medium saucepan. Bring to boil. Reduce heat; cover and simmer until rice is tender, about 18 minutes. Drain if necessary. Let cool slightly. Preheat oven to 400°F. Combine pears, lemon juice, 3 T. sugar and peel in large bowl; toss to blend. Stir in rice. Transfer mixture to 9-inch-diameter glass pie dish, spreading evenly. Sprinkle with nutmeg and 1 T. sugar. Bake until heated through, about 15 minutes. Spoon warm pudding into bowls.
2 C. nonfat milk
1 C. all purpose flour
2 egg whites
1 whole egg
1 T. of honey
1 T. of vegetable oil
1/8 tsp. salt
Combine all ingredients in a blender or food processor; blend until smooth. Rub an 8-inch nonstick skillet with oiled paper towel or spray lightly with nonstick cooking spray; heat over medium-high heat. Spoon 3 to 4 T. crepe batter into skillet, tilting and rotating skillet to cover evenly with batter. Cook until edges begin to brown. Turn crepe over and cook until lightly browned. Remove crepe to plate to cool. Repeat process with remaining batter. Crepes may be refrigerated 3 days or frozen up to 1 month in an airtight container.
Yield: 6 servings
Serving Size: 2 crepes
Calories: 134
Fat: 2.6g
Fiber: .5g
1 cup granulated sugar
1 cup packed dark brown sugar
1/2 cup sliced almonds
1/3 cup vegetable oil
2 tsp. ground cinnamon
1 tsp. ground cloves
2 tsp. water
2 large egg whites
1 large egg
2-1/2 cups all-purpose flour
2 tsp. baking powder
Cooking spray
Preheat oven to 375°.Combine first 9 ingredients in a large bowl; beat at low speed of a mixer for 1 minute. Combine flour and baking powder; gradually add flour mixture to sugar mixture, beating until well-blended (dough will be soft). Turn dough out onto a lightly floured surface; shape dough into 3 (6 x 4-inch) rectangles. Place rectangles on a baking sheet coated with cooking spray; flatten to 3/4-inch thickness. Bake at 375° for 25 minutes. Remove rectangles from baking sheet; cool 10 minutes on a wire rack. Cut each rectangle diagonally into (3/4-inch) slices.
Yield: 2 dozen
Serving Size: 1 Cookie
Calories: 98
Fat: 3 g
Fiber: 0.4 g
1/2 cup packed dark brown sugar
1/4 cup light butter
1 T. cold water
1 cup plus 2 T. all-purpose flour
2 T. cornstarch
1/2 tsp. ground cinnamon
1/8 tsp. salt
1/4 cup sliced almonds
Preheat oven to 375 degrees. Beat sugar and butter at medium speed of a mixer until well-blended (about 5 minutes). Add water; beat well. Combine the flour, cornstarch, cinnamon, and salt. Add to sugar mixture; beat until well-blended. Gently press dough into a 4-inch disk; wrap in plastic wrap. Freeze 30 minutes. Remove plastic wrap. Roll to a 1/16-inch thickness on a lightly floured surface; cut with a 2-inch star cutter. The thinner you roll, the crispier the cookie. Place the cookies on a baking sheet; top with almonds. Bake at 375 degrees for 8 minutes or until cookies are crisp and edges are browned. Cool 30 seconds on pan. Remove from pan; cool on wire racks.
1 cookie calories: 25
2 C. Raspberries (reserve 1/2 C. for Garnish)
1/3 C. Granulated Sugar, divided
2 tsp. Lemon Juice
2 C. Water
2 Egg Whites, at room temperature
1 tsp vanilla, almond, or maple extract
Mint sprigs for garnish
In work bowl of food processor combine raspberries until pureed. Set sieve over small bowl and press puree through. Stir in 2 tsp sugar and lemon juice; set aside. Heat ater in nonstick skillet until barely simmering. Using electric mixer on medium speed beat eggs whites until frothy in a medium mixing bowl. Gradually add remaining sugar and extract and beat until stiff, not dry. Using a pastry bag, pipe the beaten egg whites on to a plate, forming a ring about 2 inches in diameter. Carefully transfer ring into simmering water with a pancake turner. Repeat 7 more times. Cook meringues 10 minutes, then turn them over and cook 10 minutes longer. Dry on a wire rack covered with a paper towel. To serve place 2 meringues on a pool of raspberry sauce. Top with reserved raspberries and sprigs of mint.
2 medium eggplants, peeled and cubed
1 zucchini, thinly sliced
1 T. minced garlic
4oz. light bulk sausage
1/2 lb. ground sirloin
salt and pepper to taste
1 T. plus 1 tsp. dried basil leaves, divided
1 T. plus 1 tsp. dried oregano leaves, divided
3 C. cooked brown rice
1 (15oz.) can tomato sauce
1 1/2 C. shredded part-skim mozzarella cheese (6o.z)
Preheat the oven to 350 degrees. In a large pot coated with nonstick cooking spray, saut�’ the eggplants, zucchini, garlic, sausage, and meat over medium heat until the meat is done and the vegetables are very tender, about 10 minutes. Drain any excess liquid. Add the salt and pepper, 1 T. basil, 1 T. oregano, and the cooked rice, tossing well. Spread the mixture in a 2qt. casserole dish coated with nonstick cooking spray. In a small bowl, combine the tomato sauce with the remaining 1 tsp. basil and 1 TSP. oregano, and spread over the eggplant-rice mixture. Sprinkle with the mozzarella, and bake, uncovered, for 20-30 minutes, or until the mixture is hot and the cheese is melted.
Yield: 6 servings
Calories: 362
Fat: 14g
Fiber: 5.8g
1 1/2 C. fine chocolate wafer or chocolate graham cracker crumbs (pulse a little at a time in a blender or food processor – use sugar-free cookies)
2 T. apricot jam, melted
1 C. fat-free cottage cheese
4 egg whites
1 C. Yogurt Cheese
8 oz. light cream cheese
3/4 C. plus 2 T. sugar (experiment with Splenda)
1 T. all-purpose flour
1 tsp. vanilla
1/4 C. unsweetened cocoa powder
1 tsp. almond extract
Preheat the oven to 350 degrees. Spray a 9-inch spring form pan with no-stick spray; set aside. In a medium bowl, stir together the crumbs and melted jam until well combined. Using your fingers, lightly press the crumbs in the bottom and about 2 inches up the sides of the pan. Bake at 350 degrees for 8 minutes. Set the crust aside. Increase the oven temperature to 375 degrees. In a clean, dry blender or food processor, blend or process the cottage cheese until creamy and almost smooth. Add the egg whites, then blend or process just until smooth. Add the yogurt cheese, cream cheese, 3/4 C. sugar, flour and vanilla. Blend or process until smooth. Transfer half of the filling to a bowl; stir in the cocoa, remaining 2 T. sugar and almond extract until well combined. Pour half of each batter mixture into the crust. Then repeat pouring the remaining half of each batter into the crust. Using a small metal spatula, gently swirl the two batters. Bake at 375 degrees for 35 to 40 minutes or until a knife inserted in the center comes out clean. Cool on a wire rack for 15 minutes. Loosen the crust from the sides of the pan. Then cool for 30 minutes more. Remove the sides from the pan. Cool the cheesecake completely. Chill it at least 4 hours before serving. If desired, garnish it with additional fine chocolate wafer crumbs.
3 T. Paprika
2 tsp. Cumin
1 tsp. Ground Ginger
1 tsp. ground Tumeric
1 tsp. ground Coriander
1/2 tsp. ground Cardamom
1/2 tsp. ground Red Pepper
Combine all ingredients. Yield: 1/3 C.
2 large egg whites (room temperature)
1/4 tsp. Cream of Tartar
Several Packages Splenda
1 tsp. finely grated lemon zest
1 tsp. vanilla extract
1 tsp. Lemon Extract
Preheat oven to 400 degrees. Line two baking sheets with baking parchment and set aside. Beat egg whites and cream of tartar in small bowl at high electric-mixer speed until frothy. With mixer still at high speed, add Splenda gradually and continue beating until meringue peaks stiffly (about 4 minutes). Beat in vanilla and lemon extracts, then by hand fold in lemon zest. Drop meringue from rounded tsp. onto prepared baking sheets, spacing 2 inches apart. Set in oven, immediately turn oven off, and let cookies remain in the oven for 2 hours to overnight. Peel meringue off parchment and store in airtight container.
1 C. sliced mushrooms
1 T. or more minced scallions
1 T. celery
6 oz. ground beef
2 oz. Grated or Shredded Cheddar Cheese
2 T. Parsley
2 tsp. teriyaki sauce
1/2 tsp. salt
1/2 tsp. Dijon Mustard
Dash of: pepper, garlic powder, thyme
In nonstick skillet cook mushrooms, scallions and celery until vegetables are soft. Transfer to bowl and combine remaining ingredients. Form 2 patties. Broil.
Yield: 2 servings
Calories: 217
Fat: 10.6g
Fiber: 1g
1 C. unbleached all-purpose flour
1/2 C. unsweetened cocoa powder
3/4 C. sugar
1 tsp. baking powder
pinch salt
2 T. unsweetened applesauce
1/2 C. low-fat (1 percent) milk
1 tsp. vanilla extract
1 tsp. mint extract
1 T. instant coffee mixed with 2 T. water
1/4 pound dried prunes, rehydrated and pureed
1/2 ounce semisweet chocolate, melted
2 egg whites
2 T. non-fat chocolate fudge sauce
powdered sugar for garnish
Preheat the oven to 300°F. Spray a 10-inch cake pan with non-stick cooking spray and lightly dust with flour. Sift together all the dry ingredients into a large mixing bowl. In a small bowl mix the applesauce, milk, vanilla and mint extracts, coffee, prunes, and chocolate. Add to the dry ingredients and mix well. Beat the egg whites in a small, non-plastic bowl until stiff. Fold the beaten egg whites into the cake batter. Spread the batter in the prepared pan. Bake in the preheated oven for 35 to 40 minutes, or until a knife inserted in the middle of the cake comes out clean. Remove the cake from the oven and cool on a rack. When the cake is cool, spread the top with the non-fat chocolate sauce. Sprinkle the top with powdered sugar just before serving. The easiest way to cut this cake into 12 equal servings is to first cut it into quarters. Cut each quarter of the cake into 3 equal wedges.
1/12th = 125 calories.
4 soft peaches
Cinnamon
Nutmeg
3 pkg. Splenda
1/4 C. Oatmeal
1 tsp. Vanilla Extract + 2 tsp. water
Take peaches and cut them up, sprinkle with cinnamon, nutmeg, and Splenda. Scatter the oatmeal over the top. Pour the vanilla extract and water mixture evenly over everything. Cover and bake at 350 until the peaches are tender; uncover and cook a few minutes more to let the oatmeal get crunchy.
12oz. lean ground beef
1 large onion
2 minced garlic cloves
1 1/2 C. canned crushed tomatoes
3oz. uncooked broad noodles, cooked according to package directions
1 tsp. oregano
1/4 tsp. each salt and pepper
1/2 C. shredded low-fat cheddar cheese (or Fat Free), about 2 oz.
Preheat oven 350. 2. In a 3-qt saucepan, cook beef, onion and garlic, over medium heat, stirring with a wooden spoon to break up meat, until cooked through. Remove from heat. Stir in tomatoes, noodles, oregano, salt & pepper. Spoon into 1 1/2 qt casserole;sprinkle with cheese. Bake, covered, until heated through and cheese is melted. 15-20 minutes
Yield: 4 servings
Calories: 270
Fat: 8.6g
Fiber: 1.6g
Healthy Soft Serve
2 whole banana, frozen
2 teaspoons lemon juice
1/3 cup raspberry, frozen
Combine all ingredients in a food processor and process until smooth. Serve immediately.
Cherry-Vanilla: Swap the raspberries for cherries and the lemon juice for 1/2 vanilla bean
Blueberry-Ginger: Swap the raspberries for blueberries, halve the lemon juice, and add 1/4 teaspoon grated ginger root
Strawberry-Banana: Lose the lemon juice and swap the raspberries for diced strawberries
Cinnamon-Raisin: Use 3 bananas, swap the raspberries for 1/8 cup raisins, and swap the lemon juice for 1/4 teaspoon cinnamon
Chocolate: Leave out the raspberries and lemon juice and add 1 1/2 tablespoons cocoa or carob powder
Chocolate-Mint: Same as chocolate above, but add 1 1/2 tablespoons chopped fresh mint as well
3 Pears, peeled, cored, and sliced
1/2 C. Water
2 T. Cinnamon Red Hots
Combine all ingredients in a medium saucepan, bring to a boil. Cover, reduce heat, and simmer 10-15 minutes, or until pears are tender, stirring occasionally. Remove from heat, transfer to small bowl, cover and refrigerate until cool before serving.
1 tsp. vegetable oil
1/2 C. chopped red onion
1 1/2 tsp. minced fresh or 1/2 tsp. dried thyme
4 skinned/boned chicken breast halves (cut them in half again)
1/2 C. seedless sugar-free raspberry preserves
2 tbls. balsamic vinegar
1/4 tsp. salt
1/4 tsp. pepper
Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 tsp. salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side (or until done). Remove chicken from skillet; keep warm. Reduce heat to medium-low and add preserves, vinegar and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.
Yield: 4 servings
Calories: 152
Fat: 1.7g
Fiber: 0g
3/4 C. whole wheat flour
1/4 C. unsweetened cocoa powder
1/2 tsp. baking powder
¹/8 tsp. baking soda
1/4 tsp. salt
1/2 C. chopped walnuts
2/3 C. Yogurt Cheese
2 T. canola oil
1/4 C. maple syrup
1/4 C. honey
1 tsp. vanilla extract
Preheat the oven to 3500F. Oil an 8-inch-square baking pan. Combine the flour, cocoa powder, baking powder, baking soda, salt and nuts in a bowl. Mix well. Combine the Yogurt Cheese, oil, maple syrup, honey and vanilla in a separate bowl. Beat until smooth. Stir the Yogurt Cheese mixture into the flour mixture until they are completely blended and no dry spots remain. Spread the batter into the prepared pan. Bake for 20 to 25 minutes, until the brownies are still slightly soft in the center but a toothpick comes out clean. Do not overbake. Let cool in the pan for 15 minutes before cutting.
Yield: 8 Servings
Serving SIze: 2″ Brownie
Calories: 197
Fat: 9g
4 bananas
1/2 C. apple juice
2 packets Splenda
Cinnamon
1/2 tsp. coconut flavoring
Preheat the oven to 450 degrees. Slice the bananas in halves long ways. Layer them on the bottom of a baking dish. Combine the apple juice, Splenda, and coconut flavoring. Pour this mixture evenly over all of the bananas. Sprinkle cinnamon over each banana. Place the dish uncovered in the oven and bake for 20-25 minutes. or until the sauce is bubbling and the bananas are starting to turn brown, basting at least once.
6 boneless, skinless chicken breast halves
Pepper
Paprika
Soy sauce
Minced garlic
2 T. Dijon-style mustard
1 (20 oz.) can unsweetened pineapple tidbits, undrained
Arrange chicken in crockpot. Sprinkle with pepper and paprika. Mix soy sauce, pineapple and mustard together; pour over chicken. Add minced garlic. Cover and cook on LOW 7 to 9 hours or on HIGH 3 to 4 hours.
Yields 6 servings
Calories: 175
Fat: 1.5g
Fiber: .8g
1/3 C. apple juice concentrate, unsweetened, frozen, thawed
1 packet unflavored gelatin
1 C. Yogurt Cheese, plain, nonfat
2 tsp. vanilla extract
Put 2 T. of the apple juice concentrate and the gelatin in a small saucepan. Let stand for 2 minutes, then bring to a boil over high heat , stirring to make sure all the gelatin has dissolved. Remove from the heat. In a large bowl, combine the yogurt cheese, vanilla, and the remaining apple juice concentrate with an electric mixer set at low speed. Beat in the gelatin mixture at medium speed. Cover and refrigerate for 30 to 45 minutes, until thick and spreadable.
4 large egg whites at room temperature
1/4 tsp. cream of tartar
3/4 C. Splenda
1 T. ground cinnamon
2 tsp. vanilla extract
1 tsp. almond extract
1 C. slivered almonds
Preheat oven to 300 degrees. Line a cookie sheet with parchment or baking paper. In medium bowl, combine egg whites with cream of tartar, beat with electric mixer till soft peaks form. In separate bowl, blend sweetener and cinnamon. Fold into egg whites the sweetener mix, and add extracts. Then gently fold in nuts. Drop in large spoonfuls (soup spoon size) onto prepared pan, about an inch apart. Bake for 20 minutes or so until dry. Can turn off oven and leave cookies in oven to dry fully (or not). Store in airtight containers to retain crispness (up to a week). Makes about 33 large cookies.
1 lb. fresh or frozen bay or sea scallops
6 dried tomatoes (not oil-packed)
1/3 C. boiling water
2 tsp. cooking oil
3 large cloves garlic
2 C. sliced fresh mushrooms
2 T. lemon juice
2 tsp. cornstarch
4 green onions, sliced (1/4 C.)
2 T. snipped parsley
1/2 tsp. finely shredded lemon peel
1 9-oz. package refrigerated spinach or plain fettuccine
Parsley sprigs (optional)
Thaw scallops, if frozen. In a small bowl combine dried tomatoes and boiling
water. Let stand 10 minutes. Drain tomatoes, reserving liquid. Cut tomatoes into julienne strips. Set aside. Pour oil into a large nonstick skillet; preheat over medium-high heat. Cook garlic in hot oil for 15 seconds. Add mushrooms. Cook and stir for 2 minutes. Add scallops and tomatoes. Cook and stir for 2 to 3 minutes or till scallops are opaque. Combine lemon juice and cornstarch. Add to skillet along with reserved tomato liquid, green onions, snipped parsley, and lemon peel. Cook and stir till slightly thickened and bubbly; cook and stir for 1 minute more. Meanwhile, cook pasta according to package directions. Drain. Serve scallop mixture over hot pasta. Garnish with parsley sprigs, if desired.
Yield: 4 servings
Calories: 215
Fat: 4g
Fiber: 2g