-
Fruit & Nut Chocolate Sticks
From the January Better Homes and Gardens... 1 3.5 ounce package individually wrapped 60 calorie rich dark chocolate sticks (Hershey's) 4.5 tsp. creamy peanut butter 3 tbsp chopped dried cranberries or golden raisins 3 tbsp chopped nuts Holding each chocolate stick with a paper towel, spread about 1/2 tsp of the peanut…
-
Spinach-Stuffed Baked Salmon
FROM: American Heart Association--Light and Easy Recipes Serves 4 -- 3 Ounces fish and 1/2 cup vegatables per serving 1 teaspoon olive oil 2 ounces fresh spinach leaves 1 teaspoon grated lemon zest 1/4 cup chopped roasted red bel peppers, rinsed and drained if bottled 1/4 cup fresh basil leaves, coarsely chopped 2…
-
Chicken Strogranoff (slowcooker/crockpot)
This is really filling and creamy. I like to serve it over no-yolk egg noodles. I know the recipe sounds really strange, but follow it and you'll see that it works. This is the base recipe. You can add all manner of veggies. 4 boneless skinless chicken breasts 1 package of Italian salad dressing powder 1 can condensed 98%…
-
Turkey Meatball Pasta
So...here's a new recipe I'm making tonight. May need to tweek the ingredients just a little bit. My mom makes it and she estimates everything so we'll see how it goes. If anything, it will be less than described below. You'll need: 1.5 pounds ground turkey 1 cup seasoned bread crumbs 1 can reduced fat cream of mushroom…
-
Tuna, Asparagus and Feta Salad
1 Serving This delicious salad provides about 3 portions of vegetables – a generous start on the daily recommendation of 5-7. Ingredients: 2 cups romaine lettuce torn into pieces 1 Roma tomato, cut into 8 pieces 1/2 cup steamed asparagus pieces 1/2 can (3 ounces) white albacore tuna, drained 1 oz. feta cheese, crumbled…
-
Grilled Coconut Shrimp with Pineapple Salsa
This recipe serves: 4 For the pineapple salsa: 1 1/2 cup canned or fresh crushed pineapple, drained 1 jalapeño chili pepper, seeded and finely chopped 1 red bell pepper, seeded and diced 2 tablespoons fresh lime juice salt to taste For the grilled shrimp: 1/2 cup lite coconut milk 2 tablespoons fresh lime juice 1…
-
Chicken Enchiladas
I love to cook. Here is a fav recipe of mine. It sounds complicated, but it isn't. I just boke it up into many steps. This is about 6 servings. These re-heat well in the microwave or the oven. Enchiladas: 1.25 lbs boneless skinless chicken breasts 2 cups chicken stock 1/3 cup finely chopped scallions 1/4 cup finely chopped…
-
Cashew sweet n sour pork
This is going to be my next endeavor since my bf loves sweet n sour chinese but I am going to modify i a bit, instead of sugar i am going to use splenda which will save 48 calories per serving. I hardly ever eat rice any more so i may just make that for him. this recipe got very good reviews so I am hopeful stir-frying is…
-
Oatmeal Scones
3/4 Cup Quick Cooking Oats 1/2 Cup All-Purpose Flour 1 teaspoon Baking Powder 1/2 teaspoon Cinnamon 2 tablespoons Packed Brown Sugar 1/2 Cup Skim Milk 1 teaspoon Vanilla Extract Icing: 1/4 Cup Confectioners Sugar 1 teaspoon Water 1-2 drops Almond Extract Preheat oven to 425 degrees. Mix the scone ingredients together with…
-
Breakfast Bread
i am thinking of using this to make french toast with eggwhites. Ingredients: 1-1/3 cups whole-grain wheat flour 3 tablespoons oat bran 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1-1/8 teaspoons ground cinnamon 1/2 teaspoon ground ginger 3 tablespoons non-fat yogurt 1/2 cup apple juice 1-1/8 teaspoons vanilla…
-
Rosemary Roasted Pork Tenderloin
PREP TIME 5 Min COOK TIME 40 Min READY IN 45 Min SERVINGS & SCALING Original recipe yield: 9 servings INGREDIENTS 1/2 cup apple juice concentrate 1/4 cup Dijon mustard 1/4 cup chopped fresh rosemary 8 cloves garlic, minced 3/4 teaspoon coarsely ground pepper 3 (1 pound) pork tenderloin DIRECTIONS In a bowl, combine the…
-
Avocado In Cookies??
I read in Shape this month that you can use avocado to replace half the butter or fat in your cookie recipe. (some people use applesauce) It says that the result will be a softer chewier cookie and it reduces the fat content by 35% I LLOOOOOVE:love: chewy cookies so I am gonna try this and I'll let you know how they come…
-
Steamed Kale
Steamed Kale 4 Servings Kale is often just used as a garnish on salad bars. It is, however, delicious when cooked and a rich source of calcium and antioxidants. Ingredients: 1 lb kale 1 tsp extra-virgin olive oil 2 cloves garlic, minced 1/2 cup water 1 tsp cider vinegar Salt and pepper to taste Instructions: Wash the kale…
-
SHELLS FLORENTINE
SHELLS FLORENTINE Makes 8 servings Ingredients 1 (500g) pkg of 1 inch pasta shells 3 lean chicken breasts seasoned with pepper & Italian seasoning 3 tbsps. of extra virgin olive oil, divided 1 bunch green onions 3 cloves garlic, thinking sliced 1 bunch Rapini, blanched and chopped 1 pkg (142g) baby Spinach 1 cup fat free…
-
Shredded Turkey BBQ
1 Pound Cooked Turkey Breast, shredded 1 Cup Ketchup 1/3 Cup Brown Sugar 1/4 teaspoon Chili Powder 1/4 teaspoon Salt 1/4 teaspoon Pepper 1 Tablespoon Apple Cider Vinegar 1/2 Cup Chopped Onion 1 Clove Garlic, minced 8 Lite Hamburger Buns In a large skillet sprayed with non-stick cooking spray, sauté the onion and garlic…
-
Kashi Apple Crisp
6 Medium Apples, sliced 4 Cups Kashi Go Lean Crunch Cereal 1 teaspoon Baking Powder 1/4 Cup Egg Substitute 1/2 teaspoon Cinnamon 2 Cups Splenda Granular, divided Preheat oven to 350 degrees. Mix the apple slices with 1 cup of Splenda, then place the apples into a 9x13 baking dish that has been sprayed with non-stick spray.…
-
Crockpot Sweet 'N Sour Chicken
3 Pounds Boneless/Skinless Chicken Breasts, cut into bite size pieces 3/4 Cup Apricot Spreadable Fruit 1 (8 oz.) Bottle Kraft Free Catalina Dressing 1 Package Dry Onion Soup Mix Spray crockpot with non-stick cooking spray. Mix all ingredients together and place into crockpot. Cook on low for 8 to 10 hours. Serve over rice…
-
Potato Chips
Dont hate me but I do not have a sweet tooth, my thing is crispy and salty low fat potato chips? Who'd have ever thunk it? Yukon golds make great potato chips, as do Idaho bakers. The easiest way to slice the potatoes is with a mandoline or on the slicing disk of your food processor. Makes about 80 chips, enough to serve 4…
-
Grilled Tilapia with Couscous And Avocado
Chef Challenge: Grilled Tilapia with Couscous And Avocado Marcus Samuelsson, the host of Discover Home Channel's Inner Chef creates a delish meal that comes in at or under 500 calories, 20 grams of fat, and 650 milligrams of sodium Grilled Tilapia with Israeli Couscous and Avocado 2 tsp mild chili powder 1 Tbsp + 2 1/2…
-
I need some help!
Hey everyone... i am new to this site, but have been dieting for awhile. This past week i began a weight loss program at a medical office and the doctor advised me to stay on a 1200 cal. diet until i lost alittle more weight. The problem that i am having is finding something easy and quick to make that will not taste…
-
Banana Oat Bran Muffins
Banana Oat Bran Muffins (Fat/Carbs(Fiber)/Protein) 2 ¼ Cup Oat Bran 4/56(13)/16 1/3 Cup Splenda 0/8/0 1 ½ Tsp Cinnamon 1 Tbsp Baking Powder 2/3 Cup FF Milk 0/8/6 2 Medium Bananas (1-1 1/3 Cup), Mashed 1/51(6)/2 2 Egg Whites 0/0/7 2-3 Tbsp unsweetened Applesauce 0/10(1)/0 Mix together. Bake at 425 for 12-17 minutes. Makes…
-
3 course Easter Dinner for 419 calories
Well its going to be Easter soon and have been planning my menu. So if you cook and dont do the brunch thing, here is a menu for you. Three course meal with special desert the kids will love and 419 calories total! Curried Cauliflower Soup with Parsley Cream :tongue: This recipe serves: 6 1/2 tablespoon olive oil 1/2 cup…
-
Broccoli Soup
2 Servings This is a simple broccoli soup that can be prepared quickly. Ingredients: 1 cup vegetable stock 3 cups chopped broccoli (about 1/2 large bunch) 1 clove garlic, minced 2 tsp grated ginger root 1 cup soy milk or skim milk 1 tsp low-sodium soy sauce 1/4 cup finely chopped red onion Instructions: 1. In a large…
-
Pan-Seared Salmon and Cucumber Salad
This recipe serves: 4 1 teaspoon finely grated fresh ginger 1/2 cup rice vinegar 2 tablespoons sugar 1 tablespoon fresh lime juice 1 cup peeled, thinly sliced cucumber 1 cup peeled, grated carrot 1 cup thinly sliced red onion 1 tablespoon finely chopped fresh cilantro 4 salmon fillets, about 4 to 6 ounces each salt to…
-
Grilled Portobello "Benedict"
Cooking spray 4 portobello mushroom caps, about 4 ounces each 1 tablespoon olive oil 1/4 teaspoon salt, plus more to taste 4 pieces Canadian bacon 8 eggs 2 tablespoons water Freshly ground black pepper 4 teaspoons store-bought basil pesto 8 fresh basil leaves, cut into ribbons 4 teaspoons freshly grated Parmesan Preheat…
-
Peach Pie Smoothie
1/2 cup nonfat or 1 percent lowfat milk 1/2 cup nonfat plain yogurt 1 cup frozen unsweetened peaches 1 tablespoon honey, plus more to taste 1/4 teaspoon vanilla extract 1/8 teaspoon ground cinnamon Pinch ground nutmeg Pinch ground ginger Put all ingredients into a blender and blend until smooth. Per Serving: Calories 240;…
-
Marinated Flank Steak with Blue Cheese Sauce
1 1/4 pounds beef flank steak 2 tablespoons olive oil 1 tablespoon balsamic vinegar 1 teaspoon brown sugar 2 cloves garlic, minced 2 tablespoons crumbled blue cheese 2 tablespoons lowfat buttermilk Dash Worcestershire sauce 1 medium red onion 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 12 radicchio leaves 2…
-
Tuna Cheese Spread
1 pkg cream cheese 1 can tuna 3-4 tbsp mayonnaise 1/2 to 1 tbsp lemon juice 3/4 tsp curry powder dash salt 2 green onion, finely sliced Let cream cheese soften at room temperature for about 1 hr Drain tuna. Mash with fork. In medium bowl, combine cream cheese, tuna and mayonnaise. Add lemon juice, curry and salt. Mix to…
-
Eggplant Dip
8 Servings Eggplant Dip has a great texture with a tangy, vinegary, seasoned taste that is mellowed with the pita. I also like to smear the dip inside warm crepes for a different kind of presentation. Ingredients: 1 eggplant (1 1/2-pounds) 1/2 medium onion, grated or finely chopped 2 tablespoons capers 2 tablespoons…
-
Winter chili
3 onions 1 tbsp canola oil 5 oz portobello mushrooms 1 lb, 1 oz extra lean ground chicken 1 can low-sodium diced tomatoes 20 baby carrots (pured, cooked with tomatoes) 12 oz - cubed butternut squash 10 celery talks (1/2 pured, 1/2 diced) 2 cups navy beans (can be substituted) 8 oz water seasonings, salt, pepper to taste…