Looking for those who have 100+ to lose - COOKBOOK

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Brazilian Grilled Flank Steak (Makes 8 servings)

Ingredients:

Steak
6 cloves garlic, minced
1/2 small hot pepper, such as jalapeño or serrano, minced
2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
2 pounds flank steak

Salsa:

1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
4 medium tomatoes, chopped
1/2 cup chopped red onion
1/2 small hot chile, such as jalapeño or serrano, minced
1/4 cup chopped fresh cilantro
2 tablespoons red-wine vinegar
1/4 teaspoon kosher salt

Directions:

1) Preheat grill to high (see Broiling Variation).

2) To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.

3) To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.

4) Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.

Tip: Broiling variation:
Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.

Calories: 215
Fat: 8g
Saturated: 3g
Mono: 4g
Cholesterol: 37mg
Carbohydrates: 7g
Protein: 29g
Fiber: 2g
Sodium: 341mg

Chilaquiles Casserole (Makes 10 Servings)

Ingredients:

1 tablespoon canola oil
1 medium onion, diced
1 medium zucchini, grated
1 19-ounce can black beans, rinsed
1 14-ounce can diced tomatoes, drained
1 1/2 cups corn, frozen (thawed) or fresh
1 teaspoon ground cumin
1/2 teaspoon salt
12 corn tortillas, quartered
1 19-ounce can mild red or green enchilada sauce
1 1/4 cups shredded reduced-fat Cheddar cheese

Directions:

1) Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

2) Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.

3) Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.

4) Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

Make ahead tip: Prepare through Step 3 and refrigerate for up to 1 day.

Calories: 243
Fat: 10g
Saturated: 5g
Mono: 4g
Cholesterol: 23mg
Carbohydrates: 30g
Protein: 9g
Fiber: 5g
Sodium: 308mg

Fennel & Chicken Flatbread (Makes 4 Servings)

Ingredients:

2 teaspoons extra-virgin olive oil
1 bulb fennel, quartered, cored and thinly sliced, plus 1 tablespoon chopped feathery tops for garnish
1 red bell pepper, thinly sliced
8 ounces boneless, skinless chicken breast, very thinly sliced crosswise
4 6 1/2-inch whole-wheat pitas or eight 4-inch whole-wheat pitas
1 cup shredded provolone cheese
Freshly ground pepper to taste
Directions

Preheat oven to 500°F.

Heat oil in a large nonstick skillet over medium heat. Add fennel and bell pepper and cook, stirring often, until the vegetables begin to soften, about 5 minutes. Add chicken and cook another 5 minutes, stirring often, until the vegetables are tender and the chicken is cooked through.

Place pitas on a baking sheet and top each with an equal portion of the chicken and vegetable mixture; sprinkle with cheese and pepper. Bake until the cheese melts and turns golden, 10 to 15 minutes. Sprinkle with chopped fennel tops and serve warm.

Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (35% dv), Calcium (25% dv).
3 Carbohydrate Servings

Calories: 447
Fat: 13g
Saturated: 6g
Mono: 4g
Cholesterol: 51mg
Carbohydrates: 53g
Protein: 30g
Fiber: 10g
Sodium: 660mg

Easy Mini Pizza

Slice of whole wheat bread
2 Tbsp of Salsa
15 grams of light shreded cheese (I use tex mex light)
Slice of any deli meat (ham is yummy)
tsp of diced onion

Put the salsa on the bread, then onion, your meat, and cheese. Broil and make sure you watch. Will burn quickly.

This makes a fantastic deluxe pizza!

About 163 calories

Florentine Ravioli (Makes 4 servings, about 1 1/2 cups each)

Ingredients:

1 20-ounce package frozen cheese ravioli or tortellini (4 cups)
6 teaspoons extra-virgin olive oil, divided
4 cloves garlic, minced
1/4 teaspoon salt
1/8-1/4 teaspoon crushed red pepper
1 16-ounce bag frozen chopped or whole-leaf spinach
1/2 cup water
1/4 cup freshly grated Parmesan cheese

Directions:

1) Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions.

2) Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach and water. Cook, stirring frequently, until the spinach has thawed, wilted and heated through, 5 to 7 minutes. Divide among 4 bowls, top with the pasta and drizzle 1 teaspoon of the remaining oil over each portion. Serve immediately with a sprinkle of Parmesan.

Calories: 277
Fat: 13g
Saturated: 4g
Mono: 7g
Cholesterol: 25mg
Carbohydrates: 28g
Protein: 14g
Fiber: 6g
Sodium: 654mg

Here's a couple recipes I've made that I love. The banana wontons are my favorite sweet treat:

Spinach Frittata

Cooking spray
2 teaspoons olive oil
1 red onion, chipped
1 and ¼ cup part-skim ricotta
1 cup low-fat cheddar cheese, shredded
11 egg whites
1 egg (yolk and white)
1 Tablespoon nonfat milk
1 Tablespoon Dijon mustard
1 teaspoon dried oregano
1 teaspoon dried parsley
¼ teaspoon black pepper
1 teaspoon garlic powder
½ cup whole wheat bread crumbs
10 ounces frozen spinach, thawed
1 Tablespoon parmesan cheese, grated

Serves: 8

Preheat oven to 375 degrees. Spray bottom of 9 inch pie pan with cooking spray.

Place skillet over medium heat, add oil. Saute onion 3 minutes. In bowl, mix ricotta, cheddar cheese, egg whites, milk, mustard, oregano, parsley, pepper, garlic powder, bread crumbs, and onion. Wrap defrosted spinach in clean towel, ring all liquid out. Fold spinach slowly into egg mixture. Add mix to pie pan. Sprinkle with Parmesan cheese.

Bake 40 minutes. Let stand for 10- 15 minutes to settle before slicing.

Tip: If you have frozen spinach, remove the onions after softening and add spinach to the pan for a quick defrost.

Options:
• Add crispy turkey bacon to mix before baking
• Swap red onion for green onions

Nutritional Tidbit: Spinach contain lutein, which prevents cataracts and age-related macular degeneration.



Guiltless Corn Chowder

Cooking Spray
1 Tbsp olive oil
2 turkey bacon slices
1 large onion
2 carrots, chopped
2 celery stalks, chopped
2 medium baking potatoes, chopped small
½ green bell pepper, chopped
15 ounces frozen corn
1 bay leaf
1 Tablespoon fresh thyme
1 teaspoon paprika
1 teaspoons cayenne pepper
Black pepper to taste
1 and 1/2 tablespoon flour
6 cups low-sodium chicken stock
2 cups skim milk
Chopped parsley, for garnish

Nutritional Tidbit: Corn is a great example of a whole grain and is a good source of vitamin B1, Vitamin B5, folate, fiber, and Vitamin C.

Serves: 8

Spray interior of a large pot with cooking spray. Place pot over medium to medium-high heat and add olive oil. Chop bacon slices, add to oil and cook until crispy. Add onion, carrot, celery and cook for 2 minutes. Add potatoes, bell pepper, bay leaf, thyme, paprika, cayenne and pepper. Reserve 1/3 of the corn, add the other 2/3 and cook 10 minutes. Sprinkle flour into vegetables, stir for one minute until you can’t see the white flour any longer. Add chicken stock. Cover and bring to a boil.

In a blender, puree the reserved corn with the milk. Lower soup heat to a simmer, add milk and corn mixture to thicken. Simmer 5 minutes.

Remove from the heat. Pull out the bay leaf. Stir in parsley and serve.

Tip: For added flavor, roast potatoes and peppers under the broiler before adding to the pot

Serving Suggestion: Hollow out whole-wheat or sourdough dinner rolls to make single-serving soup breadbowls or serve with baked tortilla chips.

Options:
• Use any mix of frozen or fresh vegetables that you enjoy
• Add one pound of diced chicken once the broth is in, cook for 8 minutes before continuing with recipe



Banana Won Tons

Cooking spray
1 banana
¼ teaspoon pumpkin pie spice
1/8 – 1/4 teaspoon vanilla (to your taste)
1 packet Splenda
½ Tablespoon sugar (I like Sugar in the raw)
12 won ton wrappers

Preheat oven to 375 degrees.

Mash banana, pumpkin spice, vanilla, and splenda. Lay won ton wrappers out. Place small dollop in center of each wrapper. Lightly wet edges of wrapper with water, fold over to make a triangle. Push edges together or mash edges with fork.

Spray cooking sheet with cooking spray. Place filled wrappers on sheet. Spray all with cooking spray. Sprinkle with sugar. Bake for 12- 14 minutes. If won tons haven’t quite brown enough, turn them for the last minute of cooking.

Makes 12 pieces

Tip: Be careful not to overfill the wontons – the filling will seep out.

Serving Suggestion: For a big finish, drizzle with no-sugar chocolate syrup or thin ribbons of melted caramel. Or dust the serving platter with powdered sugar. Serve with a non-fat vanilla yogurt for dipping.

Options:
• Exchange bananas for drained canned peaches or pears
• Hold the sugar on top, brush with an egg white before baking

Nutritional Tidbit: Bananas are rich in Vitamin B6 and supply 11% of your daily value of of potassium. Lack of B6 can cause weakness, irritability, and insomnia.


Not Quite Brownie Brownies

Cooking Spray
1 cup sugar
3/4 cup Splenda
½ cup unsweetened cocoa powder
¼ cup unsweetened dark cocoa powder
½ cup all-purpose flour
½ cup whole-wheat flour
½ teaspoon baking powder
7 egg whites
5 ounces baby-food prunes
¼ cup non-fat plain yogurt
2 teaspoons vanilla
3/4 cup chopped walnuts or pecans

Serves: 30

Preheat oven to 350 degrees.

Spray 13x9x2 glass baking dish with cooking spray. In a large bow, combine the sugar, Splenda, cocoas, flours, and baking powder.
In a second bowl, beat the egg whites until foamy. Slowly stir in prunes, yogurt, and vanilla. Add the egg mixture to the flour and beat until combined. Fold in nuts.
Pour batter into baking pan. Bake 30 minutes, or just until knife comes out clear. Cool, cut, and serve.

Tip: If dark cocoa powder is too strong, try traditional, unsweetened cocoa powder.

Serving Suggestion: Sprinkle with powdered sugar or frost with a low-fat frosting.


Nutritional Tidbit: Prunes contain betacarotene and can help prevent cancer. They also contain Vitamin A, Vitamin B, Niacin and Iron.

Bump

The recipe for this is posted on my blog here:
http://ellies-new-chapter.blogspot.com/2011/06/ellies-taco-salad-of-awesomeness.html

THis is such a good idea for a post! I'm gonna go get me a tablet and write them all down so I have a low calorie recipe book. :bigsmile:

BUMP!

Ok, I just made this super yummy dish! It isn't really low calories, but 1 serving is pretty filling.

Speedy Cheese and Chicken Enchiladas

3/4 cup chopped onions
2 tablespoons olive oil
2 cupes diced cooked chicken
1 (15 oz) can green enchilada sauce
3 ouces reduced fat cream cheese, cut into small cubes
1 teaspoon cumin
2 cups grated 2% Mexican blend cheese
8 tortillas (96% fat free - Mission)

1. Saute onion in olive oil until tender, add chicken, 1/4 cup enchilada sauce, cream cheese, and cumin. Cook and stir until cream cheese is melted. Stir in 1 cup of graded cheese then remove from heat.

2. Divide chicken mixture among tortillas, place an equal portion into each, roll each enchilada up tightly and place seam side down in a 9x13" baking dish that has been lightly sprayed with no=stick cooking spray. Top with remaining enchilada sauce and grated cheese.

3. Bake at 350F for 15-20 minutes until cheese is melted and enchiladas are heated throughout.

8 servings
346 calories
14 Fat
30 Total Carb
23 Protien.

They are super easy and very yummy! The entire family LOVED them!

how do u save them to ur recipes on ur profile?

THREE YUMMY RECIPES


Low Calorie Mexican Chicken Casserole
Nutritional Info
• Fat: 10.3g
• Carbohydrates: 24.6g
• Calories: 300.9
• Protein: 27.2g
Ingredients
1 clove garlic
2/3 C Fat Free 33% less sodium Chicken Broth
4 tsp taco seasoning
1 can Healthy Choice Cream of Chicken
3/4 C Fat Free Sour Cream
3/4 C Rotel
2 - 4oz. jars diced green chilies
3 oz. Baked Tostino's about 45 scoops
1 3/4 C 2% Shredded Sharp Cheddar Cheese
1 lb cooked shredded chicken
Directions
Makes 6 servings about 1 cup each

Combine first 7 ingredients in medium pot over medium heat
bring to boil, reduce heat
In medium size baking dish put about 1 cup mixture, layer with half tostino's, half chicken and half cheese.
Repeat layers ending with cheese
Bake at 350 for 30 minutes



Number of Servings: 6

Recipe submitted by SparkPeople user HUNGRYCHICK.








Easy Salmon Patties - Low Calorie!
Nutritional Info
• Fat: 6.3g
• Carbohydrates: 9.4g
• Calories: 238.7
• Protein: 35.6g
Ingredients
2 packets of 6 oz. Chicken of the Sea boneless skinless salmon

2 Large Egg Whites

.25 a cup or so off wheat bread crumbs

1 cup onions

salt & pepper to taste
Directions
1. Mix all ingredients in a large bowl

2. Make 8 round balls

3. Place two balls at a time in a warm skillet.

4. Flatten balls with a spatula until cooked as you like

5. Enjoy!

Makes 2 yummy servings!

Number of Servings: 2

Recipe submitted by SparkPeople user ZENOBIAVH.








Flavorful Low Calorie Applesauce Pork Chop
Nutritional Info
• Fat: 7.8g
• Carbohydrates: 15.6g
• Calories: 232.1
• Protein: 23.9g
Ingredients
-Two 3oz pork chops
-2 servings Musselman's Light Applesauce
-1/3 cup Chopped Onion
-1/3 cup Chopped Apple
-1 tsp chopped garlic
-1tbsp reduced calorie maple syrup( I use the kind sweetened with splenda because it has lower calories)
-salt and pepper to taste
-2 tbsp Water
Directions
Combine all ingredients except Pork into a bowl.

(Optional- poke small holes into the pork with a knife and let it sit in this mixture for several hours before cooking to marinate)

Place Pork Chops onto a greased pan ( i use cooking spray) and pour mixture on top fully covering each chop.

Cook for approximately 35 minutes.

Makes two servings.

Number of Servings: 2

Recipe submitted by SparkPeople user WHITELTLGUMMY6