Creamy Salmon Pasta
Creamy Salmon Pasta: Ingredients: 2 cups pasta (preferably shell pasta) 15 oz can of salmon 1/3 cup butter ¼ cup flour 1 small onion, chopped 2 cups milk 1 cup cheddar cheese, grated 1 tsp parsley, chopped Salt and pepper Instructions: Cook pasta…
Chicken Vegetable Pot Pie Dinner
Chicken Vegetable Pot Pie Dinner: Serves about 2 Ingredients: 1 medium potato, peeled and cubed 1 medium onion, chopped 2 medium carrots, sliced 1 celery stalk, chopped 1 cup water ½ cup frozen peas, thawed 1 cup cooked chicken, cubed 10 ¾ oz condensed…
Chicken Slaw over Noodles
Chicken Slaw over Noodles Ingredients: 2 cups chopped cooked chicken 2 cups shredded green cabbage 2 cups shredded red cabbage 1 cup shredded carrot 1/4 cup sunflower nuts 1/2 cup low-fat Asian sesame-ginger dressing 1/2 cup chow mein noodles…
Cheesy Tarragon Fish
Cheesy Tarragon Fish: Serves 2 Ingredients: 10 oz celery, thinly sliced 1 small onion, diced 1 tbsp extra-virgin olive oil 1 tbsp all-purpose flour 1 cup of vegetable stock (ideally low sodium) ½ cup skim milk Juice of 1 lemon 3 oz feta cheese, diced…
Carrot Custard Casserole
Carrot Custard Casserole: Ingredients: 1 pound baby carrots 3 large eggs 1/2 cup skim milk 1/3 cup evaporated skim milk 1/4 teaspoon ground nutmeg 1/8 teaspoon pepper Instructions: Place the carrots in a pan of water that just barely covers the carrots.…
Butternut Squash Polenta
Butternut Squash Polenta: Serves 4 Ingredients: 1 tsp olive oil 3 ¼ cups vegetable broth 1 clove garlic, minced ¼ tsp pumpkin pie spice ¼ tsp ground ginger ½ cup cooked butternut squash, pureed 1 cup dry polenta 2 ounces of fat-reduced cream cheese,…
Broccoli & Tuna Hot Wraps
Broccoli & Tuna Hot Wraps: Ingredients: 1 can cream of mushroom soup, undiluted 1 cup milk 1 can (12 oz) tuna, drained and flaked 1 cup shredded cheddar cheese 1 small onion, chopped 6 flour tortillas ½ cup tomatoes, chopped 2 ½ cups cooked broccoli…
Broccoli and Walnut Stir-fry
Broccoli and Walnut Stir-fry: Serves 4 Ingredients 2 onions, chopped 2 carrots, chopped 2 tbsp oil 2 tbsp walnuts 1 cup of vegetable broth 1 cup mushrooms, such as fresh shitake, sliced 1 head of broccoli, coarsely chopped 1 tbsp cornstarch, dissolved in…
Bran Muffin Trifle
Bran Muffin Trifle: Ingredients: 3 cups coarsely crumbled low-fat bran muffins (about 3 medium muffins) 4 cups assorted fresh fruit chunks 2 cups nonfat or low-fat vanilla or fruit-flavored yogurt Instructions: Place half the muffin crumbs in a 2…
Blackberry Sizzle Topping
Blackberry Sizzle Topping: Ingredients: 1/2 teaspoon low fat margarine 1/2 cup blackberries 1/4 cup lite maple syrup 1/8 teaspoon nutmeg Instructions: Place the margarine in a skillet over low heat. Let the margarine melt completely. Place the…
Black Bean & Vegetable Soup
Black Bean & Vegetable Soup: Ingredients: 1 lb dried black beans (or other beans of your choice) 8 cups water 1 ½ tsp salt ½ cup dry red wine 2 tsp dried basil 1 tsp dried marjoram ¼ tsp pepper 2 cups onions, chopped 2 cups red potatoes, chopped 1…
Beef Pasta with Red Peppers
Beef Pasta with Red Peppers: Ingredients: 1 lb penne pasta 1 tbsp olive oil 1 medium onion, chopped 2 cloves garlic, crushed 1 lb ground beef 1/2 tsp ground fennel 1 can tomatoes (14oz) 2 red peppers, halved and sliced 1/2 cup water 1 small beef stock…
Baked Sweet Potatoes with Black Beans
Baked Sweet Potatoes with Black Beans: Serves 4 Ingredients: 15oz can black beans, rinsed 4 medium-sized sweet potatoes, scrubbed 1 tbsp extra-virgin olive oil 2 medium tomatoes, diced 1 tsp ground coriander 1 tsp ground cumin ¾ tsp salt ¼ cup…
Baked Orange Roughy with Sun Dried Tomatoes
Baked Orange Roughy with Sun Dried Tomatoes: Low fat and a wonderful source of Vitamin A. Ingredients: 4 orange roughy fillets 2 cups fresh spinach, chopped 1 cup mushrooms, sliced 1 tomato, chopped 1/2 cup low fat sun dried tomato dressing Non stick…
Baked Cauliflower with Parmesan Cheese
Baked Cauliflower with Parmesan Cheese: Serves 4 as a side dish Ingredients: 1 large head (about 8 cups) of cauliflower cut in 1 inch thick slices of cauliflower florets 2 tbsp extra-virgin olive oil 2 tbsp balsamic vinegar 1 tsp dried marjoram ½ cup…
Arugula Toasties
Arugula Toasties: Ingredients: 4 thin slices whole grain or nut bread (use a small loaf, otherwise cut slices in half) 4-8 thin slices feta cheese Handful of arugula 1 tomato, sliced Dash of olive oil Freshly ground pepper to taste Instructions: Toast…
April Apricot Chicken
April Apricot Chicken: Ingredients: 4 (5 oz.) chicken breasts, boneless and skinless 1 Tablespoon lemon juice 1/3 C. lite apricot preserves Dash ground allspice Directions: Pat chicken dry and place on broiler rack. Broil for about 6 minutes. Brush first…
Apple Salad of Sunshine
Apple Salad of Sunshine: Ingredients: ¾ C. plain fat-free yogurt 1/3 C. nonfat dried milk powder 1 (4 serving) package, sugar-free orange, gelatin ¾ C. lite whipped topping 3 C. unpeeled, diced apples 3 Tablespoons chopped pecans ½ C. miniature…
Almond Sponge Cake Low Sodium and Low Fat Recipe
Almond Sponge Cake Low Sodium and Low Fat Recipe: Ingredients: 1 cup cake flour 1/2 cup sugar substitute, divided 10 egg whites, at room temperature 1 1/4 teaspoons cream of tartar 1 teaspoon vanilla extract 1/4 teaspoon almond extract Instructions:…
Cauliflower Salad
Cauliflower Salad: Ingredients: 1 C. shredded carrots 1 C. sliced cauliflower ½ C. chopped pecans 1 C. spinach or other greens Black pepper Directions: Slice cauliflower in ¼ to 1 inch slices. Tear greens into small pieces. Toss all ingredients together.…
Breaded Tofu for Kids
Breaded Tofu for Kids: Serves 4 Ingredients: 1 carton extra-firm tofu ¼ cup cornmeal ¼ cup wholemeal flour ¼ cup fine breadcrumbs Salt and pepper to taste Instructions: Drain the tofu from its liquid, but keep it moist. Slice lengthwise into 16 equal…
Very Easy BBQ Chicken Sandwich
Very Easy BBQ Chicken Sandwich: Ingredients: 1 1/2 cup lite mayonnaise 1/4 cup white wine vinegar 1 tablespoon pepper 1 teaspoon Creole mustard 2 garlic cloves, minced 2 teaspoons horseradish 1/4 cup water 3 cups shredded cooked chicken 5 slices low fat…
Bangin’ July Fourth Potato Salad
Bangin’ July Fourth Potato Salad: Ingredients: 3 1/2 pounds red potatoes 1 Cup lite Mayonnaise 1 (4.5 ounce) can of green chilies, chopped 1/3 Cup cilantro, chopped 3 green onions, chopped 2 Tablespoons lime juice 1 garlic clove, minced 4 slices of…
Aubergine Salad With Yogurt
Aubergine Salad With Yogurt: Serves 4 Ingredients: 1 lb aubergines 1 garlic clove, finely minced 1 tbsp fresh parsley, chopped 1 cup of natural yogurt Fresh lemon juice Mixed lettuce leaves Instructions: Preheat the oven to moderate heat. Bake the whole…
Buttermilk Clafoutis with Bourbon
Buttermilk Clafoutis with Bourbon By Chef Murph K.T. Happy New Year’s to all! May your dreams come true. I love to make a Buttermilk Clafoutis in my cast iron pan, but you can use anything. It is so simple and great for New Year’s Day.…
Happy Kwanzaa
Happy Kwanzaa: Kwanzaa (/ˈkwɑːn.zə/) is a week-long celebration held in the United States and in other nations of the African diaspora in the Americas. The celebration honors African heritage in African-American culture and is observed from…
