Mediterranean Beans
Mediterranean Beans: Ingredients: 1 (10 oz.) package frozen baby lima beans ¼ cup chopped onion 1 clove garlic, crushed 1 Tablespoon fat-free margarine 1 cup diced, canned tomatoes with juice ½ teaspoon dried mint leaves, crushed Directions: Cook lima…
Low-Fat Fruit Pudding
Low-Fat Fruit Pudding: This is a quick and easy dessert which also works great with a variety of different fruits. Ingredients: 2 peaches, peeled, sliced, and pitted 1 banana, sliced 1 cup of chopped, fresh strawberries 1 3.5 ounce instant vanilla…
Lentil Bolognese Sauce
Lentil Bolognese Sauce: Serves 4-5 Ingredients: 1 onion, chopped 2 celery sticks, thinly sliced 2 carrots, grated 2 garlic cloves, minced 3 tbsp olive oil 2/3 cup red lentils 1 can (14oz) chopped tomatoes 2 tbsp tomato paste 2 cups vegetable broth 1 tsp…
Lemon Thyme Chicken and Baby Potatoes
Lemon Thyme Chicken and Baby Potatoes: Ingedients: 4 chicken breasts, skinless and boneless 3 tablespoons fresh chopped thyme 3 teaspoons finely grated lemon rind 2 tablespoons lemon juice 2 tablespoon olive oil 1 large red onion, thinly sliced 1 clove…
Jalapeno Style Mashed Potatoes
Jalapeno Style Mashed Potatoes: Ingredients: 1 pound red potatoes, quartered 1/4 teaspoon minced garlic 1/2 cup 1% milk, warmed 1 jalapeno pepper, seeded and minced 1/8 teaspoon pepper Instructions: Fill a sauce pan 3/4 full of water. Place the pan over…
Homemade Fruit Sorbet
Homemade Fruit Sorbet: You can make this sorbet with any of your favorite fruits. Sliced strawberries, peaches, kiwi, bananas, and mangos work well, but really you can use just about any fruit of your choice. Ingredients: 4 cups fresh fruit 1/2 cup fresh…
Heart-Healthy Holiday Cranberry and Apple Crisp
Heart-Healthy Holiday Cranberry and Apple Crisp: Serves 6 Ingredients: 5 cups apples, peeled and thinly sliced 1 cup fresh cranberries ½ cup quick-cooking rolled oats ½ tsp + ½ tsp ground cinnamon 2 tbsp white sugar 3 tbsp brown sugar 2 tbsp unbleached…
Guacamole a Little on the Lite Side
Guacamole a Little on the Lite Side: Ingredients: 1 cup low-fat cottage cheese 1 1/2 teaspoons dried onion flakes 1 clove garlic, minced 1 teaspoon salt Pinch of cayenne pepper 2 teaspoons lemon or lime juice 1 ripe avocado, peeled and cut in chunks 1…
Grilled Peaches with Pecans
Grilled Peaches with Pecans: Serves 4 Instructions: 4 peaches (ripe, but not mushy), cut in half and pit removed 1 tsp vanilla extract 5 tbsp soft brown sugar Handful of chopped pecans Frozen low-fat vanilla yogurt Instructions: Place the peaches into a…
Sweet and Sour Glazed Chops
Ingredients: 4 pork loin chops, boneless and 3/4 inch thick 1/4 teaspoon pepper 2 tablespoons lime peel, grated 1 tablespoon lime juice 1 tablespoon honey 1 tablespoon garlic, minced 1 tablespoon olive oil 4 lime wedges Instructions: Sprinkle the chops…
Fruity Couscous Salad
Fruity Couscous Salad: Serves 4 Ingredients: 2 cups cooked whole-wheat couscous 2 tbsp extra-virgin olive oil 2 tbsp orange juice 1 tbsp cider vinegar 1/3 cup dried cranberries 1/3 cup blueberries 1/3 cup raspberries 1/2 cup mango, chopped 1/2 cup fresh…
Egg & Turkey Quiche
Egg & Turkey Quiche: Ingredients: 10 eggs, slightly beaten 2 green peppers, chopped 2 teaspoons of parsley flakes 1 teaspoon of oregano Salt and pepper to taste 2 cups of diced cooked turkey 2 tablespoons of onion flakes 2 teaspoons of dried chili…
Easy and Quick Vegetable Stir-Fry
Easy and Quick Vegetable Stir-Fry: (Serves 4) Ingredients: 2 tbsp sesame oil 1 chili, finely chopped 1 lb oriental mushrooms (oyster, shitake etc) 3 1/2oz pine nuts 1 onion, sliced 1 lb green vegetables (Pak Choi, spinach, Chinese cabbage etc) 11oz baby…
Dried Apricots Bites with Blue Cheese
Dried Apricots Bites with Blue Cheese: Ingredients: 16 dried and unsulphured apricots 8 tsp crumbled blue cheese ½ tsp honey 2 oz pistachios, chopped Freshly ground black pepper Instructions: Arrange apricots on a serving platter. Add ½ tsp blue cheese…
Delicious Avocado and Tomato Salad
Delicious Avocado and Tomato Salad: Serves about 4 Ingredients: 1 cup fresh mozzarella, cubed 1 large ripe tomato, diced ½ cucumber, peeled and diced ¼ cup red onion, diced 1 avocado, diced Extra-virgin olive oil Sea salt Instructions: Arrange the…
Cucumber Cooler
Cucumber Cooler: Ingredients: Half a cucumber, halved lengthways 3 carrots, peeled 3 celery stalks, tops trimmed off Tip: Fruit juices are great for overall health. At first it takes a little time to get used to the taste, but eventually you’ll get…
Cranberry Sauce Cocktail
Cranberry Sauce Cocktail: Ingredients: 1 cup cranberries Juice of 1/2 lemon Sugar substitute to taste Instructions: Place the cranberries in the blender. Pour in the lemon juice and puree. Add the sugar substitute one teaspoon at a time. Blend slightly…
Fruit and Nuts Cornbread Sausage Stuffing
Fruit and Nuts Cornbread Sausage Stuffing: Ingredients: 2 tablespoons unsalted butter 2 medium onions, finely chopped 1 cup dried apricots, diced 2 cups celery, chopped 1 pound turkey sausage, crumbled 3 cups cornbread, crumbled 4 teaspoons fresh thyme,…
Cool Me Down Cantaloupe Pie
Cool Me Down Cantaloupe Pie: Ingredients: 1 tablespoon unflavored gelatin 1/4 cup of sugar substitute 3 slightly beaten eggs 1/2 cup lime juice 1/4 cup water 1 teaspoon grated lime zest 2-3 drops green food coloring 3 cups low-fat whipped topping, thawed…
Coconut Marinated Shrimp
Coconut Marinated Shrimp: Ingredients: 1/2 cup coconut milk 2 tablespoons lime juice, divided 1 tablespoon low sodium soy sauce 1 tablespoon brown sugar substitute 20 large shrimp, peeled and deveined 1/8 teaspoon black pepper 1 (20 ounce) can of crushed…
Coconut Curry Chicken
Coconut Curry Chicken: Ingredients: 2 tbsp olive or vegetable oil 4 chicken breasts, cut into bite size pieces 2 medium onions, diced 2 cans chopped tomatoes ½ cup reduced fat coconut milk ½ tbsp coconut (optional) 1 tbsp curry powder (or more if you…
Citrus Carrot Combo
Citrus Carrot Combo: Ingredients: 2 tablespoons lemon juice 2 tablespoons extra-virgin olive oil 1 small clove garlic, minced Freshly ground pepper to taste 2 cups grated carrots 3 tablespoons chopped fresh dill 2 tablespoons chopped scallions…
Southwest Chicken Wonton Cups
Southwest Chicken Wonton Cups: Ingredients: 1 pound chicken breasts, boneless, skinless and cut into 1 inch pieces 1 envelope reduced sodium taco seasoning 1 onion, chopped 1 (16 ounce) jar low sodium salsa, divided 1 (8 ounce) package low fat cheddar…
Sweet Cherry and Vegetable Summer Salad
Sweet Cherry and Vegetable Summer Salad: Ingredients: 2 cups fresh sweet cherries, pitted 1 cup sugar snap peas 1 cucumber, seeded and sliced 1 cup radishes, sliced 2 tablespoons white wine vinegar 1 tablespoon Balsamic vinegar 1 teaspoon sesame oil 1…
Orange Pork Chops
Orange Pork Chops: Ingredients: 4 lean pork chops 1/3 cup light orange marmalade 2 Tablespoons Dijon mustard 1 medium onion, chopped Directions: Mix marmalade and mustard in a small saucepan over medium heat. Stir until marmalade has melted. Place pork…
Greek Tahini Dip
Greek Tahini Dip: Ingredients: 2 tbsp tahini (sesame paste) 2 tbsp water Juice of 1 lemon 1 tbsp olive oil 2 tsp soy sauce Method: In a little bowl combine the tahini and the water. At first, the mixture might look like it is curdling because the natural…
