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…
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…
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…
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…
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…
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…
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:…
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…
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…
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…