|
| Basic Bread Recipe |
 |
Ingredients:
6 cups flour (all purpose)
¾ cup water, warm to touch
1½ cups 2% milk
1 package yeast
2 Tablespoons sugar
1 Tablespoons corn oil
1 teaspoon salt |
Nutrition Facts:
Per Recipe: 3140 Calories, 28 grams fat, 2500 mg
sodium, 20 grams fiber
Per Slice: 100 Calories, 1 gram fat, 80
mg sodium, 1/2 gram fiber |
Directions:
Run the tap water until it is warm to your hand. Pour
¾ cup of warm tap water into a big mixing bowl. Add the yeast,
salt, sugar, and oil. Warm the milk in the microwave (1 minute)
and add to the bowl. Wait 10 minutes until the yeast mixture
begins to bubble. Add 3 cups of flour and mix. Add the remaining
flour and mix. Gently knead on a lightly floured surface for
about 10 minutes. Cut in half and shape into loaves or rolls.
While the oven is preheating to 375 0F, let the
bread rest and rise until it doubles in size (about 20 minutes).
Bake in a lightly oiled loaf pan or place shaped loaves on
a lightly oiled cookie sheet. Bake until golden brown (30
minutes for a loaf or 20 minutes for rolls). |
| Cinnamon Raisin
Sweet Bread |
|
Ingredients:
6 cups flour (all purpose)
3/4 cup water, warm to touch
11/2 cups 2% milk
1 package yeast
3 Tablespoons honey
1 Tablespoons corn oil
1 teaspoon salt
1/2 cup raisins
2 teaspoons cinnamon |
Nutrition Facts:
Per Recipe: 3470 Calories, 30 grams fat, 2515 mg
sodium, 25 grams fiber
Per Slice: 110 Calories, 1 gram fat, 80 mg sodium,
1 gram fiber |
Directions:
Run the tap water until it is warm to your hand. Pour
¾ cup of warm tap water into a big mixing bowl. Add the yeast,
salt, honey, and oil. Warm the milk in the microwave (1 minute)
and add to the bowl. Wait 10 minutes until the yeast mixture
begins to bubble. Mix together the raisins, 6 cups flour and
cinnamon. Add 3 cups of flour mixture to yeast and mix. Add
the remaining flour mixture and mix. Gently knead on a lightly
floured surface for about 10 minutes. Cut in half and shape
into loaves or rolls. While the oven is preheating to 375
0F, let the bread rest and rise until it doubles
in size (about 20 minutes). Bake in a lightly oiled loaf pan
or place shaped loaves on a lightly oiled cookie sheet. Bake
until golden brown (30 minutes for a loaf or 20 minutes for
rolls). |
| Cranberry Raisin
Sweet Bread |
|
Ingredients:
6 cups flour (all purpose)
3/4 cup water, warm to touch
1 1/2 cups low calorie cranberry juice
1 package yeast
3/4 cup brown sugar
1 Tablespoons corn oil
1 teaspoon salt
1/2 cup raisins
1 teaspoon cinnamon
1 teaspoon nutmeg |
Nutrition Facts:
Per Recipe: 3725 Calories, 21 grams fat, 2385 mg
sodium, 25 grams fiber
Per Slice: 115 Calories, ½ gram fat, 75 mg sodium,
1 gram fiber |
Directions:
Run the tap water until it is warm to your hand. Pour
¾ cup of warm tap water into a big mixing bowl. Add the yeast,
salt, sugar, and oil. Warm the cranberry juice in the microwave
(1 minute) and add to the bowl. Wait 10 minutes until the
yeast mixture begins to bubble. Mix together the raisins,
6 cups flour and cinnamon. Add 3 cups of flour mixture to
yeast and mix. Add the remaining flour mixture and mix. Gently
knead on a lightly floured surface for about 10 minutes. Cut
in half and shape into loaves or rolls. While the oven is
preheating to 375 0F, let the bread rest and rise
until it doubles in size (about 20 minutes). Bake in a lightly
oiled loaf pan or place shaped loaves on a lightly oiled cookie
sheet. Bake until golden brown (30 minutes for a loaf or 20
minutes for rolls). |
| Corn Bread Muffins |
|
Ingredients:
3 cups flour (all purpose)
1 cup yellow corn meal
3 Tablespoons sugar
4 teaspoons baking powder
1 1/4 teaspoons ground cumin
1 can (12 1/2 oz) whole corn, drained
2 cups 2% milk
2 Tablespoons corn oil
1 egg |
Nutrition Facts:
Per Recipe: 2795 Calories, 50 grams fat, 2950 mg
sodium, 15 grams fiber
Per Muffin: 115 Calories, 2 grams fat, 125 mg
sodium, gram fiber
Reduce the sodium further by substituting frozen corn
for canned corn. |
Directions:
Preheat oven to 425 0F. Lightly coat 2 muffin
pans with cooking spray. In large bowl, stir together flour,
cornmeal, sugar, baking powder and cumin. Stir in corn. In
medium bowl combine corn oil, milk, and egg. Add to dry ingredients
and mix. Spoon batter into muffin cups filling each 3/4 full.
Bake 12-15 minutes. Cool in muffin pans on wire rack. Makes
about 2 dozen muffins. |
| Low Fat French
Toast |
|
Ingredients:
1/2 cup egg substitute
1/2 cup 1% milk
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
8 slices day old bread |
Nutrition Facts:
Per Recipe: 620 Calories, 8 grams fat, 1220
mg sodium, 5 1/2 grams fiber
Per Serving:155 Calories, 2 grams fat, 305 mg sodium, 1
1/2 grams fiber
Per Serving with syrup: 235 Calories, 2 grams fat, 325
mg sodium, 1 1/2 grams fiber |
Directions:
In shallow bowl combine egg substitute, milk, vanilla
and cinnamon. Beat well. Dip bread slices into batter and
coat on both sides. Lightly coat heated skillet with cooking
spray. Cook dipped bread in skillet until browned on both
sides. Use additional cooking spray as needed. Sprinkle with
cinnamon or top with 2 Tablespoons of syrup. Serves 4. |
| Pancakes |
|
Ingredients:
1 cup flour (all purpose)
1 Tablespoons sugar
2 teaspoons baking powder
1 egg
1 cup skim milk
1 teaspoon cinnamon (optional)
1 teaspoon nutmeg (optional)
1/2 cup blueberries (optional) |
Nutrition Facts:
Basic Recipe: 615 Calories, 9 grams fat, 1080
mg sodium, 1/2 gram fiber
Per Serving: 155 Calories, 2 grams fat, 270 mg sodium,
0 fiber
Serving with syrup: 235 Calories, 2 grams fat, 290 mg
sodium, 0 fiber
Serving with berries: 170 Calories, 2 grams fat, 270 mg
sodium, 1/2 gram fiber
Serving with berries & syrup: 250 Calories, 2½ grams
fat, 290 mg sodium, 1/2 gram fiber |
Directions:
Combine flour, sugar, baking powder and optional spices
in a medium size mixing bowl. Beat together egg and milk in
small bowl. Pour the liquid into the flour mixture all at
once. Pour batter into a hot skillet sprayed with cooking
spray. Sprinkle blueberries on top. Flip the pancake when
the batter bubbles. Cook until browned. The recipe makes 8
(4-inch) pancakes or 4 servings. Serve with syrup. |
| Black-Eyed
Pea Soup |
|
Ingredients:
1 pound dried black-eyed peas (rinsed)
8 cups of water
2 cans (14 1/2 oz) low sodium vegetable broth
1/2 cup brown rice, dry
2 teaspoons of garlic
1/2 teaspoon marjoram
2 stalks celery, chopped (1 cup)
2 medium carrots, chopped (1 cup)
1 medium onion, chopped (1/2 cup)
2 cups chopped spinach, collard or turnip greens |
Nutrition Facts:
Per Recipe: 1420 Calories, 6 grams fat, 1015 mg sodium, 24
grams fiber
Per 1 cup: 90 Calories, 1/2 gram fat, 220 mg sodium, 2
grams fiber
All bean soups are an excellent source of fiber!
|
Directions:
Soak beans according to package directions. Save the greens
for later. Add 8 cups of fresh water, and the rest of the
ingredients to the beans. Cook slowly several hours until
the beans are tender. Add the greens during the last 5 minutes
of cooking. Enjoy with a hard roll! Makes 12 servings. |
| Carrot Soup |
|
Ingredients:
1 can (14 1/2 oz) fat free chicken broth
2 cups 1% milk
1 pound carrots, chopped (fresh or frozen)
1/2
onion, chopped
2 Tablespoons honey
dash nutmeg
1/2 cup minced
chives |
Nutrition Facts:
Per Recipe: 600 Calories, 8 grams fat, 845 mg sodium,
20 grams fiber
Per 1 cup: 75 Calories, 1 grams fat, 105 mg sodium,
2 1/2 grams fiber
This soup can be served hot or cold!
|
Directions:
Place carrots, onion and chicken broth in saucepan.
Cover and simmer about 15 minutes. Puree in blender until
smooth. Return to saucepan. Add honey and milk. Simmer. Serve
in bowls and top with dash of nutmeg and Tablespoon of chives.
Makes about 8 cups. |
| Split Pea Soup |
|
Ingredients:
2 cans (14 1/2 oz) fat free chicken broth
4 cups water
1 pound green split peas
1 large onion, chopped
1/4 pound carrots, chopped (about 1 cup)
1/4 pound celery, chopped (about 1 cup)
Garlic powder
Bay leaf |
Nutrition Facts:
Per Recipe: 1200 Calories, 4 grams fat, 2400 mg sodium,
120 grams fiber
Per 1 cup: 150 Calories, 1/2 gram fat, 300 mg sodium,
15 grams fiber
This is an economical meal with an unbelievable amount
of fiber! Excellent choice! Substitute lentils for
peas. |
Directions:
Put the chicken broth, water, and peas into a big pot. Bring
to boil under medium heat. Chop the onion, carrots, &
celery and add to the pot as you go. Season with garlic powder
& one bay leaf. I also like to throw in a little Mrs.
Dash. Cover and cook about 30-40 minutes under low heat. After
about 15 minutes, add another cup of water and stir. Makes
about 8 cups. |
| Tortellini Soup
|
|
Ingredients:
1 can (14 1/2 oz) fat free chicken broth
2 cups water
2 cups frozen Oriental Vegetables (no seasoning)
2 cups frozen cheese tortellini |
Nutrition Facts:
Per Recipe: 555 Calories, 8 grams fat, 1275 mg sodium, 10
grams fiber
Per 1 cup: 90 Calories, 1 1/2 grams fat, 215 mg sodium,
1/2 gram fiber |
Directions:
Combine ingredients and bring to a boil. Boil for 5 minutes
until tortellini is tender. Makes 6 servings. |
| Vegetable Soup |
|
Ingredients:
2 cans (14 1/2 oz) diced salt free tomatoes
2 cans (14 1/2 oz) black beans, rinsed
1 can (14 1/2 oz) whole kernel corn
4 cups water
1 large onion, chopped
1/4 pound
carrots, chopped (about 1 cup)
1/4
pound celery, chopped (about 1 cup)
Garlic powder
Basil & black pepper to taste |
Nutrition Facts:
Per Recipe: 1500 Calories, 9 grams fat, 4500 mg sodium, 55
grams fiber
Per 1 cup: 125 Calories, ½ grams fat, 375 mg sodium, 4
1/2 grams fiber
Do NOT add any salt the canned vegetables contain
plenty! You can reduce the sodium by substituting frozen
corn. |
Directions:
Put the tomatoes, corn & beans into the pot. Wash
your fresh vegetables and begin to chop the carrots, celery,
& onion until you get tired. Add to the pot as you go.
Add spices to taste. This is easy! Cook about 20 minutes.
Makes about 12 cups. |
| Your Vegetable
Soup |
|
Ingredients:
2 cans (14 1/2 oz) low salt diced tomatoes
4 cup water Or Low Sodium V-8 juice
Fresh Frozen or Canned Vegetables
Season to taste |
Nutrition Facts:
Per cup: 50-150 Calories, 1/2 gram fat, 100-400mg
sodium, 2-5 grams fiber
The exact values will vary depending on what to throw
in the pot and whether you use fresh, or frozen vegetables.
Let your imagination go wild! |
Directions:
Skinny vegetable suggestions: bell pepper, broccoli, cabbage,
green beans, mushrooms, okra
Starchy vegetable suggestions: lima beans, butter beans,
potatoes, mixed vegetables, peas |
| Black Beans and
Tomatoes on Rice |
|
Ingredients:
2 cans (14 1/2 oz) no salt diced tomatoes
2 cans (15 1/2 oz) black beans, rinsed
1 Tablespoon garlic powder
1 large onion, chopped (about 3/4 cup)
1/4 cup fresh cilantro, chopped
1 cup brown rice (cooked = 3 cups) |
Nutrition Facts:
Per Recipe: 1850 Calories, 6 grams fat, 3145 mg sodium, 54
grams fiber
Per Serving: 300 Calories, 1 gram fat, 525 mg sodium, 9
grams fiber |
Directions:
Combine black beans, tomatoes, garlic, onion, and cilantro
into large cooking pot. Simmer the combined ingredients
for 10-15 minutes. Prepare brown rice without salt,
there is plenty of salt in the canned vegetables. Serve
the black beans & tomatoes over prepared brown rice.
Serves 6. |
| Macaroni and Cheese |
|
Ingredients:
1 cup dry elbow macaroni, cooked & drained
3/4 cup egg substitute
1 can (12 oz) evaporated skim milk
1 cup skim milk
1 teaspoon pepper
1 teaspoon fancy mustard
8 oz reduced fat cheddar cheese, grated |
Nutrition Facts:
Per Recipe: 1880 Calories, 72 grams fat, 3600 mg sodium,
4 grams fiber
Per Serving: 235 Calories, 7 grams
fat, 450 mg sodium, 1/2 gram fiber |
Directions:
Cook macaroni and stir in shredded cheese. Beat eggs, milk,
pepper and mustard; add to the cheese & macaroni mixture.
Pour into an 8-inch pan that is coated with cooking spray.
Bake at 3500 F approximately 45 minutes or until
brown & bubbly. Makes 8 half cup servings. |
| Okra and Corn Pilaf |
|
Ingredients:
2 cups okra, sliced (fresh or frozen)
1 onion, chopped
1 bell pepper, chopped
2 cans (14 1/2 oz) low sodium chicken
broth
1 can (14 1/2 oz) no salt diced tomatoes
10 oz box frozen corn
1 cup brown rice, dry |
Nutrition Facts:
Per Recipe: 1270 Calories, 12 grams fat, 1650 mg sodium, 30
grams fiber
Per Serving: 105 Calories, 1 gram fat, 140 mg sodium, 2
1/2 grams fiber |
Directions:
Spray cooking oil in large skillet or Dutch oven. Add
okra, onion, bell pepper. Cook until tender over medium heat.
Add broth, corn and rice. Bring to a boil. Stir. Simmer, covered
40-45 minutes or until rice is done. Stir in tomatoes. Makes
12 half cup servings. |
| Shrimp and Grits |
|
Ingredients:
1 cup dry grits
1 pound fresh shrimp, de-veined
2 large red bell peppers, sliced in strips
1/2
pound baby carrots left whole
1/2
pound okra or celery, sliced
1 medium onion, sliced in strips
1 teaspoon no salt Mrs. Dash
1-5 dashes hot sauce (Tabasco) |
Nutrition Facts:
Per Recipe: 1050 Calories, 7 grams fat, 900 mg sodium,
20 grams fiber
Per Serving: 265 Calories, 1 3/4 grams fat,
225 mg sodium, 5 grams fiber
Yellow grits will make this dish more festive!
|
Directions:
Clean and de-vein shrimp. Cook grits according to package
directions omitting salt. Steam vegetables all together 5-7
minutes. In separate pot, steam shrimp 7-10 minutes. Lightly
coat frying pan with cooking spray, add Mrs. Dash and several
dashes of hot sauce. Throw steamed shrimp into frying pan
and sauté 1-2 minutes until warmed through. Add more Mrs.
Dash and/or hot sauce if desired. Place 3/4 cup
cooked grits on plate. Top with vegetables and shrimp. Makes
4 generous servings. |
| Skinny Fried Rice |
|
Ingredients:
1 cup brown rice, dry
2 1/2 cups water
1 Tablespoon Worcestershire sauce
1 small onion, chopped
1 bell pepper, chopped
1 Tablespoon fresh minced garlic |
Nutrition Facts:
Per Recipe: 730 Calories, 4 grams fat, 200 mg sodium,
6 1/2 grams fiber
Per Serving:185 Calories, 1 gram fat, 50 mg sodium, 1
1/2 grams fiber |
Directions:
Combine rice and water and cook until done. In a wok or heavy
skillet, sauté onion, bell pepper, and garlic in Worcestershire
sauce. Add cooked rice and serve. Makes 3 cups cooked rice
or 4 portions. |
| Tuna Casserole
|
|
Ingredients:
2 cups of medium egg noodles
1 box (10 oz) frozen peas
1/2
cup onion, chopped
1 can (10 3/4 oz) Health Request
Mushroom Soup
3/4 cup skim milk
1 can (6 oz) tuna, water packed, drained
1/2
cup corn flakes |
Nutrition Facts:
Per Recipe: 1700 Calories, 32 grams fat, 2285 mg sodium, 16 grams
fiber
Per 1 cup: 425 Calories, 8 grams fat, 570 mg sodium, 4
grams fiber |
Directions:
Prepare noodles without salt and set aside. Combine soup,
tuna and milk in a pot. Heat for a couple of minutes. Layer
noodles, peas and onions, and soup mixture in a casserole
dish. Sprinkle corn flakes on the very top. Cover with aluminum
foil and bake at 350 °F for 20 minutes. The
recipe makes 4 servings. |
| Broccoli Divine
|
|
Ingredients:
1 pound broccoli
1/4 cup reduced
fat mayonnaise
1-2 oz grated reduced fat cheddar cheese (about one handful)
|
Nutrition Facts:
Per Recipe: 620 Calories, 40 grams fat, 2055 mg sodium, 15
grams fiber
Per Serving: 80 Calories, 5 grams fat, 260 mg sodium, 2
grams fiber |
Directions:
Steam broccoli. Place in a Pyrex baking dish. Top with reduced
fat mayonnaise & grated cheese. Bake in the oven at 3500
F for 20 minutes. Makes 8 portions. |
| Brussels Sprouts
|
|
Ingredients:
1 pound Brussels Sprouts
2 teaspoons horseradish sauce
1/4
cup grated Mozzarella Cheese (1 oz) |
Nutrition Facts:
Per Recipe: 325 Calories, 14 grams fat, 555 mg sodium, 20
grams fiber
Per Serving: 80 Calories, 3 1/2 grams fat, 140 mg
sodium, 5 grams fiber
Delicious! Really! |
Directions:
Rinse and clean fresh Brussels sprouts. (Can substitute frozen.)
Steam for 6 minutes. Don’t kill your vegetables! Place in
serving bowl. Add horseradish and cheese. Toss & serve.
Serves 4. |
| Gingered Carrots
|
|
Ingredients:
1 pound carrots, peeled and chopped
1 Tablespoon diet margarine
1 Tablespoon sugar
1 teaspoon fresh ginger, grated
2 Tablespoons fresh parsley, minced |
Nutrition Facts:
Per Recipe: 263 Calories, 7 1/2 grams fat, 125 mg sodium,
18 grams fiber
Per Serving: 55 Calories, 1 1/2 grams
fat, 25 mg sodium, 3 1/2 grams fiber
Carrot mixture can also be blended smooth before
serving. |
Directions:
Steam carrots 10 minutes until tender. In a skillet over medium
heat, melt margarine. Add carrots and toss. Sprinkle with
ginger and sugar. Toss again. Cook 1-2 minutes until carrots
are glazed. Sprinkle with parsley and serve. Makes 5
servings. |
| Okra and Tomato
Bake |
|
Ingredients:
20 oz frozen okra (3-4 cups fresh), sliced
1 small bell pepper, diced
1 medium onion, diced
1/2 teaspoon
garlic powder
2 cans (14 1/2 oz) no salt tomatoes
1/4 cup Parmesan cheese
1/4
cup dry bread crumbs or crushed saltines |
Nutrition Facts:
Per Recipe: 825 Calories, 20 grams fat, 1200 mg sodium,
20 grams fiber
Per Serving: 83 Calories, 2 grams fat, 120 mg sodium,
2 grams fiber |
Directions:
Preheat oven to 350 0F. Spray a light coating of
cooking spray over an 11 3/4 x 7 1/2
casserole dish. Spray frying pan with cooking spray.
Sauté onion, bell pepper, okra and garlic powder until
soft. Place in bottom of casserole. Pour canned tomatoes over
okra mixture. Sprinkle with Parmesan cheese and bread crumbs.
Bake in oven for 30-45 minutes. Makes 10 servings. |
| Oven French Fries |
|
Ingredients:
4 large potatoes (about 1 1/2
pounds)
cooking spray
1 Tablespoon Salt Free Mrs. Dash |
Nutrition Facts:
Per Recipe: 920 Calories, 14 grams fat, 55 mg sodium, 14 grams
fiber
Per Serving:115 Calories, 2 grams fat, 7 mg sodium, 2 grams fiber |
Directions:
Preheat oven to 4750 F. Scrub potatoes, with skins
still on, cut into long strips, about 1/2
inch wide. Spray a light coating of cooking spray on 2 large
cookie sheets. Spread fries in a single layer over each cookie
sheet. Spray a second light coating of cooking spray on fries.
Sprinkle Mrs. Dash over fries. Place in oven for 30-35 minutes.
Stir fries occasionally to brown on all sides. Makes 8 servings. |
| Sweet Potatoes
|
|
Ingredients:
3 pounds sweet potatoes
1 large Valencia orange
1/2
cup raisins |
Nutrition Facts:
Per Recipe: 1740 Calories, 5 grams fat, 185 mg sodium,
30 grams fiber
Per Serving: 175 Calories, 1/2 gram fat, 20 mg sodium,
3 grams fiber |
Directions:
Bake or boil sweet potatoes in skins. Peel and mash with juice
from the orange and grated orange peel. Stir in 1/2
cup raisins. Zap in the microwave to warm before serving.
Makes 10 servings. This recipe is much lower in fat because
no margarine is needed. Enjoy the orange flavor! |
| Chicken Stir Fry |
|
Ingredients:
1 Tablespoon fresh garlic
3 Tablespoons Balsamic vinegar
2 teaspoons Mrs. Dash
1/2 teaspoons
ginger powder
1 large onion, chopped
2 skinless chicken breasts, bite size pieces
3 cups Bird's Eye Broccoli Stir Fry Frozen Vegetables
8 oz can water chestnuts
1 oz dry roasted peanuts (one handful)
2 Tablespoons raisins (one handful)
1 large onion, chopped (about 3/4 cup)
1 cup brown rice (cooked = 3 cups) |
Nutrition Facts:
Per Recipe: 1580 Calories, 27 grams fat,
960 mg sodium, 20 grams fiber
Per Serving: 395 Calories, 7 grams fat,
240 mg sodium, 5 grams fiber |
Directions:
Prepare rice according to directions but don’t add salt.
Sauté garlic, onion, chicken, Mrs. Dash, ginger, and 2 tablespoons
of Balsamic vinegar in a wok or heavy skillet until the
chicken is browned. Pour into a bowl and set aside. In wok,
combine frozen vegetables, water chestnuts including liquid,
and 1 tablespoon of Balsamic vinegar. When hot, add, peanuts,
raisins and the chicken mixture. Cook for another 2 minutes.
Serve over rice. Have sliced tomatoes on the side. Serves
4.
Modify the recipe by substituting pork or shrimp for chicken
and using any combination of vegetables.
|
| Chicken Tortilla
Pie |
|
Ingredients:
1/2
+ 1/4 cup Ragu Tomato Sauce
8 oz skinless chicken breast, bite sized pieces
1/4
cup salsa
1 can (15 1/2oz) black beans
1/2
large onion, chopped
1/2 cup
mushrooms, chopped
1 teaspoon garlic powder
6 corn tortillas
11/2 oz reduced fat cheddar cheese |
Nutrition Facts:
Per Recipe: 1200 Calories, 19 grams fat,
3230 mg sodium, 34 grams fiber
Per Serving: 200 Calories, 3 grams fat,
540 mg sodium, 6 grams fiber |
Directions:
Cut up chicken and place in a microwave dish. Pour 1/2 cup
Ragu sauce, 1/4 cup salsa, black beans, onion, mushrooms,
and spices over the chicken. Mix and microwave on high for
3 minutes. Spoon half of 1/4 cup of Ragu sauce into bottom
of a baking dish. Layer the tortilla and black bean chicken
mixture, starting & ending with tortilla. Top with remaining
tomato sauce and grated cheese. Bake at 350 0F
for 30 minutes. Makes 6 portions. |
| Cornish Game Hen |
|
Ingredients:
1 Cornish Game Hen
4 small potatoes, quartered
2 medium onions, quartered
2 medium carrots, chopped in chunks
2 medium celery stalks, chopped in chunks
No salt Mrs. Dash
garlic powder |
Nutrition Facts:
Per Recipe: 1600 Calories, 40 grams fat,
440 mg sodium, 18 grams fiber
Per Serving: 400 Calories, 10 grams fat,
110 mg sodium, 4 1/2 grams fiber |
Directions:
Pre-heat oven to 3500 F. Defrost Cornish Game Hen
and place in a microwave dish with cover. Add 1/2 cup water
and all chopped vegetables. Sprinkle Mrs. Dash and garlic
powder over everything. Bake for 1 hour at 3500
F. Makes 4 small portions. |
| Baked Flounder
(Sole) |
|
Ingredients:
5 Flounder fillets ( about 1 pound)
5 teaspoons powdered Ranch Dressing Mix |
Nutrition Facts:
Per Recipe: 600 Calories, 15 grams fat,
630 mg sodium, 0 fiber
Per Serving: 120 Calories, 3 grams fat,
125 mg sodium, 0 fiber |
Directions:
Preheat oven to 3500 F. Place fish fillet on aluminum
foil square and sprinkle with 1 teaspoon of the Ranch Dressing
Mix. Seal fish in foil and bake for 20 minutes. Serves 5. |
| Pig, Potatoes and
Kraut |
|
Ingredients:
2 pounds of lean pork
1 Tablespoon Salt Free Mrs. Dash
3 pounds of potatoes
3 very large onions
1/2 cup water
1 can (14 oz) sauerkraut
ketchup to taste (optional) |
Nutrition Facts:
Per Recipe: 2540 Calories, 62 grams fat,
2750 mg sodium, 33 grams fiber
Per Serving: 425 Calories, 10 grams fat,
460 mg sodium, 6 grams fiber
Per Serving w ketchup: 435 Calories, 10 grams fat,
580 mg sodium, 6 grams fiber |
Directions:
Sauté pork sprinkled with salt free Mrs. Dash in a
cast iron Dutch oven. While pork is browning over a medium
heat, scrub potatoes and cut potatoes & onions into 1-inch
cubes. When the meat is browned, add the potatoes, onions,
and water. Put on the lid. Cook on medium to low heat for
about 20 minutes. Add 1 can of sauerkraut and cook on low
heat for another 20 minutes. Serve in a bowl with bread on
the side and top with ketchup to taste. Makes 6 generous portions.
This is a yummy comfort food for a chilly winter day! |
| Spinach Quiche
|
|
Ingredients:
7 oz reduced fat feta cheese, crumbled
1/2
cup chopped onion & bell pepper
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon parsley
2 cups egg substitute
1 can (12 oz) evaporated skim milk
1 teaspoon nutmeg |
Nutrition Facts:
Per Recipe: 1160 Calories, 32 grams fat,
4800 mg sodium, 16 grams fiber
Per 1/4 pie: 145 Calories, 4 grams fat,
600 mg sodium, 2 grams fiber
We reduced the fat by omitting the pie crust! |
Directions:
Preheat oven to 350 0F. Spray 2 glass pie pans
with cooking spray (Pam), sprinkle with a teaspoon of flour.
Crumble 7 oz of reduced fat feta into both pie pans. Heat
and drain the 2 boxes of frozen spinach. Sauté chopped onions,
bell pepper, oregano, thyme & parsley in a pan sprayed
with cooking spray about 5 minutes. Add the drain spinach
and continued cooking for 2 additional minutes. Combine egg
substitute, evaporated skim milk and nutmeg. Add the spinach-vegetable
mixture pour everything over the cheese in the two pans. Bake
at 350 0F for 1 hour. Serve with boiled red potatoes
and sliced tomatoes. Enjoy! |
| Celebration Cake
|
|
Ingredients:
1 cup egg substitute
1 1/2 cups sugar
1/4
cup vegetable oil
2 cups flour (all purpose)
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoons
nutmeg
1/4 teaspoon allspice
2 cups grated carrot (6 medium)
1 cup grated apple (1 very large)
1/2
cup pecans, chopped (optional)
apple butter (optional) |
Nutrition Facts:
Plain Recipe with nuts: 3750 Calories, 135 grams fat,
900 mg sodium, 32 grams fiber
Plain Slice with nuts: 155 Calories, 5 1/2 grams fat,
40 mg sodium, 1 gram fiber
Plain Slice without nuts:125 Calories, 2 1/2 grams fat,
40 mg sodium, 1 gram fiber
Frosted Recipe with nuts: 4085
Calories, 135 grams fat,
1065 mg sodium, 32 grams fiber
Frosted Slice with nuts: 340 Calories, 11 grams fat,
90 mg sodium, 2 1/2 grams fiber
Frosted Slice without nuts: 275 Calories, 5
grams fat,
90 mg sodium, 2 1/2 grams fiber |
Directions:
Preheat oven to 3500 F. Microwave grated carrots
on high for 2 minutes. Combine egg, sugar, and oil and mix
in a medium bowl. Sift together flour, baking powder, soda,
cinnamon, nutmeg, & allspice in a large bowl. Add grated
carrots & apple to dry ingredients and mix. Pour sugar-egg
mixture into dry ingredients and stir until well moistened.
Fold in nuts. Pour into cake pans sprayed with cooking spray
and lightly floured. Bake for 30 minutes. Makes 24 one layer
plain slices. To make a layer cake, spread apple butter
between layers and frost with following recipe. Makes 12
two layer frosted slices.
Low Calorie Frosting: Combine 1 package sugar free,
fat free vanilla pudding mix, 1 cup skim milk, 1 cup of
fat free sugar free cool whip. Add milk and/or cool whip
until frosting can be spread. |
| Frozen "Snickers®"
Pie |
|
Ingredients:
1 graham cracker pie crust
12 oz fat & sugar free vanilla ice cream
(Try Guilt free or Bryers brands)
1 cup fat free Cool Whip
1/4 cup
chunky peanut butter
1 pkg sugar & fat free chocolate pudding
|
Nutrition Facts:
Per Recipe: 1680 Calories, 72 grams fat,
2960 mg sodium, 8 grams fiber
Per Serving: 210 Calories, 9 grams fat,
370 mg sodium, 1 gram fiber
This recipe is from Kitty Pardee at Wesley Memorial
United Methodist in Hollywood, SC |
Directions:
Use a mixer to soften ice cream or microwave on low
power for 15 seconds. Add pudding mix and peanut butter and
continue mixing until well blended. Fold in Cool Whip. Pour
into pie crust and freeze. Makes 8 servings. |
| Orange
Chocolate Pie |
|
Ingredients:
1 graham cracker pie crust
1 package sugar & fat free white chocolate pudding
2 cups 1% milk
1 cup fat free Cool Whip
1/2 can
(11 oz) mandarin oranges, drained
|
Nutrition Facts:
Per Recipe: 1400 Calories, 45 grams fat,
2710 mg sodium, 4 grams fiber
Per Serving: 175 Calories, 6 grams fat,
340 mg sodium, gram fiber
Skinny option: 90 Calories, 1 gram fat,
270 mg sodium, 0 fiber |
Directions:
Mix pudding and milk 2 minutes. Fold in Cool Whip. Pour
into prepared pie crust. Freeze 3- 6 hours. Decorate
with
mandarin oranges before serving. Makes 8 servings.
Skinny
option: Prepare without crust and serve
in a fancy glass. Serves 6. |
| Peanut Butter Chocolate
Pudding |
|
Ingredients:
2 cups + 2 Tablespoons skim milk
2 Tablespoon chunky peanut butter
3/4 cup fat free Cool Whip
1 package sugar & fat free chocolate pudding |
Nutrition Facts:
Per Recipe: 400 Calories, 15 1/2 grams fat,
1650 mg sodium, 0 fiber
Per Serving: 65 Calories, 2 1/2 grams fat,
275 mg sodium, 0 fiber
This scrumpdiddlyumptious recipe comes from Suzanne
Bolger of Folly Beach United Methodist Church in Folly Beach,
SC! |
Directions:
Combine 2 Tablespoons skim milk and peanut butter until smooth.
Fold in Cool Whip. Set aside. Beat pudding mix and 2 cups
skim milk until blended. Let stand for 5 minutes. Fill 6 parfait
glasses or bowls half way with pudding. Add several spoonfuls
of peanut better mixture. Top with a second pudding
layer. Place a spoonful of Cool Whip for a final touch. Makes
6 portions. |
| Pumpkin Custard
|
|
Ingredients:
1 can (16 oz) pumpkin
1/2 cup egg
whites
1/2 cup sugar
1 can (12 oz) evaporated skim milk
2 teaspoons pumpkin pie spice
OR 1 teaspoon
cinnamon &
1/2 teaspoon
each ginger and cloves |
Nutrition Facts:
Per Recipe: 990 Calories, 0 fat, 810 mg
sodium, 0 fiber
Per Serving:165 Calories, 0 fat, 135
mg sodium, 0 fiber
2 gingersnaps: 60 Calories, 1 grams fat,
80 mg sodium, 0 fiber
Snap it up with ginger snaps! |
Directions:
Combine ingredients. Whip it up. Bake in Pyrex pie dish for
50 minutes at 350 0F. Serve with a dollop of sugar
free, fat free Cool Whip. Makes 6 portions. |
| Sparkling JELL-O® |
|
Ingredients:
1 package sugar free JELL-O®, any fruit flavor
1/2 cup boiling water
12 oz can diet ginger ale
1/2 cup
fruit (optional) |
Nutrition Facts:
Per Recipe: 40 Calories, 0 fat,
260 mg sodium, 0 fiber
Per Serving: 10 Calories, 0 fat,
65 mg sodium, 0 fiber
Serve in a fancy glass. Presentation is everything! |
Directions:
Follow package directions. Makes 4 servings. Only 10 Calories
in a half-cup portion! Another trick is to add sparkling JELL-O®
to a serving of low fat frozen yogurt. Try it! |
| Cranberry Relish
|
|
Ingredients:
1 can (16 oz) whole berry cranberries
1 can (11 oz) mandarin oranges, drained
1/4
cup sliced almonds |
Nutrition Facts:
Per Recipe: 1050 Calories, 15 grams fat,
235 mg sodium, 10 grams fiber
Per Serving: 105 Calories, 1 1/2 grams fat,
25 mg sodium, 1 gram fiber |
Directions:
Combine ingredients and chill. Serve with poultry or
mild fish.
Makes 2 1/2 cups or 20 (2 Tablespoon) servings. |
| Dill & Yogurt
Dressing |
|
Ingredients:
1/2
cup skim milk
1 cup plain, nonfat yogurt
2 Tablespoons dill
OR fresh parsley, oregano, cilantro
or mint |
Nutrition Facts:
Per Recipe: 165 Calories, 0 fat,
225 mg sodium, 0 fiber
Per Serving: 15 Calories, 0 fat,
20 mg sodium, 0 fiber |
Directions:
Combine. Can be used with salad, vegetables, or meats.
It is a great dip for chicken & vegetable kebabs.
Makes 1 1/2 cups or 12 (2 Tablespoon) servings. |
| Low Calorie Creamy
Dressing |
|
Ingredients:
2 cups nonfat cottage cheese
OR nonfat
sour cream
1/2 cup skim milk
1/2 cup lemon juice
assorted herbs and spices
|
Nutrition Facts:
Made with Cottage Cheese:
Per Serving: 20 Calories, 0 fat,
60 mg sodium, 0 fiber
Made with Sour Cream:
Per Serving: 25 Calories, 0 fat,
22 mg sodium, 0 fiber
For variety: add flavoring with 4 chopped
green onions, 2 Tablespoons freshly minced parsley, dill,
rosemary, or cilantro, 1/4 teaspoon dry mustard, dried
oregano or garlic powder.
Use any combinations
of the above to spice this up! |
Directions:
Combine ingredients in blender and mix well.
Alternatively, place nonfat sour cream in screw-top jar.
Add skim milk and lemon juice and shake well. Makes 3 cups
or
24 (2 Tablespoon) servings. |
| Low Fat Eggnog |
|
Ingredients:
1 cup skim milk
2 oz egg substitute
1/2 cup fat
& sugar free, ice cream
1 teaspoon vanilla
dash of nutmeg
|
Nutrition Facts:
Per Recipe: 210 Calories, 3 grams
fat, 275 mg sodium, 0 fiber
Per Serving: 105 Calories, 1 1/2 grams fat, 140 mg sodium,
0 fiber
For an extra touch, serve with a stick of cinnamon!
|
Directions:
Combine ingredients, mix well, serve cold. Makes two 6 oz
servings. |
| Fresh Fruit Dip |
|
Ingredients:
Vanilla yogurt fat & sugar free
8 oz (100 Calorie)
1 Tablespoon orange marmalade
1 Tablespoon coconut |
Nutrition Facts:
Per Recipe: 225 Calories, 4 1/4 grams fat, 115 mg sodium,
0 fiber
Per Serving: 30 Calories, 1/2 gram fat, 15 mg sodium,
0 fiber
Another recipe comes from Suzanne Bolger of Folly Beach
United Methodist Church in Folly Beach, SC! |
Directions:
Combine, chill and serve with fruit of your choice. Makes
8 servings. If this recipe is too complicated, just add a
Tablespoon of Pina Colada fat & sugar free yogurt to the
fruit of your choice. |
| Spice Blend |
|
Ingredients:
2 Tablespoons onion powder
1 Tablespoon garlic powder
1 Tablespoon paprika
1 Tablespoon dry mustard
1 1/2 teaspoons thyme
1/2
teaspoon white pepper
1/4 teaspoon
celery seed |
Nutrition Facts:
Per Recipe: Too low
to count !! |
Directions:
Combine the ingredients to make a tasty low sodium seasoning
for meat and vegetable dishes.
The recipe makes 1/3
cup. Enjoy! |
|
