Low Fat Stroganoff

Total Time: 30 mins Preparation Time: 15 mins Cook Time: 15 mins

Ingredients

• Servings: 4
• 1 lb lean ground beef
• 1 small onion
• 1 cup sliced mushrooms
• 2 (10 3/4 ounce) cans 98% fat-free cream of mushroom soup, undiluted
• 1/3 cup low-fat buttermilk
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup low-fat sour cream

Recipe

• 1 in a skillet, cook ground beef and onion until meat is no longer pink; drain.
• 2 add mushrooms; cook and stir for one minute.
• 3 stir in soup, buttermilk, garlic powder, salt and pepper.
• 4 bring to a boil; reduce heat and simmer uncovered for 5-10 minutes.
• 5 stir in sour cream; heat gently, but do not boil.
• 6 serve over noodles; garnish with parsley if desired.

Low Fat Stuffed Shells

Total Time: 45 mins Cook Time: 45 mins

Ingredients

• Servings: 4
• 2 e egg whites
• 1/2 cup lowfat mozzarella cheese, shredded
• 1/4 cup fat-free cottage cheese
• 16 jumbo pasta shells
• 1/2 teaspoon salt
• 3 tablespoons parmesan cheese, grated
• 1 teaspoon parsley, chopped
• 1 1/2 cups fat free spaghetti sauce
• 2 green onions, finely chopped
• 1/4 teaspoon oregano
• 2 quarts water
• 1 cup fat-free ricotta cheese

Recipe

• 1 in large saucepan, bring water and salt to a boil. add jumbo shells, 3 or 4 at a time, until all are in the pot. boil, uncovered for 10 minutes, stirring occasionally. drain and cool on waxed paper or parchment paper, keeping them separated so they don't stick together. while shells are cooking, mix together ricotta cheese, cottage cheese, mozzarella, parmesan, egg whites, parsley, oregano, green onion, salt and pepper. fill each shell with about 3 tablespoons of cheese mixture. spread a thin layer of spaghetti sauce on bottom of glass casserole dish. place shells, open side down, in dish and cover with remaining sauce. cover with foil. bake at 350 degrees for about 35-40 minutes or until hot and bubbly. place shells, open end down, plate and garnish with freshly grated parmesan cheese.

Low Fat/low Sugar Banana Bread

Total Time: 55 mins Preparation Time: 15 mins Cook Time: 40 mins

Ingredients

• 2 cups whole wheat flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 cup butter
• 1/4 cup applesauce
• 1/3 cup sugar
• 1/4 cup honey
• 2 large eggs, beaten
• 2 1/3 cups bananas, mashed overripe

Recipe

recipe

• 1 directions:.
• 2 1 preheat oven to 350°.
• 3 2 lightly grease 9 x 5 loaf pan.
• 4 3 in large bowl, combine flour, soda and salt.
• 5 4 in separate bowl, cream together butter, applesauce, sugar and honey.
• 6 5 stir in eggs and mashed bananas until well blended.
• 7 6 stir banana mixture into flour mixture; stir just to moisten.
• 8 7 pour batter into prepared loaf pan.
• 9 8 bake in preheated oven for 60-65 minutes until a toothpick inserted into center of loaf comes out clean.
• 10 9 let bread cool in pan for 10 minutes, then turn out a wire rack.

Low Fat Turkey Broccoli Casserole

Total Time: 41 mins Preparation Time: 15 mins Cook Time: 26 mins

Ingredients

• Servings: 6
• 1 (10 3/4 ounce) can low-fat cream of mushroom soup
• 1 cup 1% low-fat milk
• 5 cups broccoli florets, steamed
• 2 1/2 cups cubed cooked turkey breast
• 2 cups cooked jasmine rice
• 1 cup shredded low-fat cheddar cheese, divided in half (8 oz.)
• 1 (8 ounce) can mushrooms, drained
• kosher salt
• pepper

Recipe

• 1 preheat oven to 375.
• 2 combine all ingredients.
• 3 place in a 9x9 casserole.
• 4 top with more cheese.
• 5 microwave on high for about 6 minutes.
• 6 finish in oven for about 20 minutes or until browned.

Low Fat Toasted Tuna Melt Sandwich

Total Time: 10 mins Preparation Time: 5 mins Cook Time: 5 mins

Ingredients

• 4 thomas's whole grain english muffins
• 1 (6 ounce) can tuna in water
• 1 1/2 tablespoons light mayonnaise
• 4 slices tomatoes
• 4 slices fat-free american cheese
• salt and pepper

Recipe

• 1 toast english muffins lightly.
• 2 meanwhile, drain and prepare tuna with mayo, salt and pepper. i use a little redwine vinegar.
• 3 after the english muffins are a little brown, add tuna to each.
• 4 put cheese and tomato on.
• 5 if using toaster over, place back in for a minute or two to let the cheese melt a bit.
• 6 enjoy!

Low Fat/ Low Cal Blueberry Muffins (jordan Marsh)

Total Time: 45 mins Preparation Time: 15 mins Cook Time: 30 mins

Ingredients

• Servings: 12
• 1/2 cup light margarine
• 1 cup splenda granular (sugar substitute)
• 3/4 cup egg beaters egg substitute (egg substitute)
• 2 cups flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup skim milk
• 1 teaspoon vanilla extract
• 3 cups blueberries

Recipe

• 1 with the mixer on low speed, cream the butter and sugar together until fluffy.
• 2 add eggs one at a time and mix until well blended.
• 3 combine the dry ingredients in a separate bowl and add to the mixture, alternating with the milk.
• 4 add the vanilla extract.
• 5 fold in the blueberries by hand until well mixed into the batter.
• 6 grease the muffin tin well, including the top.
• 7 pile the batter high in each muffin cup.
• 8 bake in a preheated 375 degree oven for 25-30 minutes.
• 9 cool in pan before serving.

Low Fat Tuna Salad

Total Time: 5 mins Preparation Time: 5 mins

Ingredients

• Servings: 10
• 2 (7 1/16 ounce) envelopes of starkist light chunk tuna in water
• 3/4 cup of kraft fat-free mayonnaise
• 3 tablespoons of vlasic relish (sweetened with splenda)
• 2 tablespoons seafood cocktail sauce

Recipe

• 1 combine all ingredients in bowl, mix and serve!

Low Fat Taco Salad

Total Time: 7 mins Preparation Time: 5 mins Cook Time: 2 mins

Ingredients

• Servings: 2
• 15 ounces canned turkey chili
• 6 cups tossed salad greens, with
• tomato, and
• onion
• 1/4 cup low fat shredded cheddar cheese

Recipe

• 1 heat turkey chili in microwave for 2 minutes, stirring halfway through.
• 2 spoon half of turkey chili tossed salad.
• 3 top with cheese.

Low Fat Vegan Brownies With Walnuts

Total Time: 55 mins Preparation Time: 30 mins Cook Time: 25 mins

Ingredients

• Servings: 12
• 1/3 cup whole wheat flour
• 2/3 cup cold water
• 12 ounces lite silken extra firm tofu (mori-nu)
• 1 cup semi-sweet chocolate chips (ghirardelli)
• 1/2 cup sugar
• 1 tablespoon stevia
• 1 1/2 teaspoons salt
• 2 teaspoons vanilla
• 1/2 cup applesauce
• 2 tablespoons olive oil
• 3/4 cup good quality unsweetened cocoa powder
• 1 1/2 cups whole wheat pastry flour
• 1 teaspoon baking powder
• 1/4 cup chopped walnuts

Recipe

• 1 in a blender puree the tofu, flour and water until smooth. pour it into a sauce pan, and whisk constantly over low heat until it thickens (it should not boil, if it starts to turn the heat down). this takes about 10 minutes. remove from heat and stir in the chocolate chips, salt, vanilla, stevia and sugar. stir occasionally until the chocolate is melted. set the mixture aside to cool completely.
• 2 preheat your oven to 350°f.
• 3 when mixture is cool enough mix in the applesauce and oil. (it can take about 20-30 minutes to cool, give it a stir once in awhile and stick it in the fridge to make it cool faster).
• 4 sift the 1 1/2 cups of flour, the cocoa and the baking powder together. fold in the tofu mixture until well combined and smooth.
• 5 spread evenly in a greased baking pan for 20 minutes, then sprinkle walnuts on top and bake for another 20 minutes, or until a knife comes out clean.

arjun's lime chicken rice

Ingredients

• Servings: 4


• marinade


• 1 tablespoon olive oil


• 1 teaspoon minced garlic


• 1 teaspoon dried basil


• salt to taste


• 1/2 teaspoon pepper


• 1 (4 ounce) skinless, boneless chicken breast half - cut into bite-size pieces


• rice


• 2 tablespoons olive oil, divided


• 2 tablespoons minced garlic


• 1 onion, chopped


• 2 fresh jalapeno pepper, seeded and chopped


• 2 tomatoes - peeled, seeded, and coarsely chopped


• salt to taste


• 1 teaspoon turmeric powder


• 1 cup uncooked rice


• 1 lime, juiced


• 2 bay leaves


• 1 cup chicken stock


• 1 1/2 cups water


• 3 tablespoons chopped cilantro

Recipe

Preparation Time: 15 mins
Cook Time: 30 mins
Ready Time: 8 hrs 45 mins



• mix olive oil, garlic, basil, salt, and pepper in a small bowl. toss chicken in marinade, cover and refrigerate overnight.


• heat 1 tablespoon of olive oil in a small saucepan over medium-high heat; cook chicken and set aside. heat remaining 1 tablespoon of olive oil, and cook garlic and onion until translucent. stir in jalapeno, chopped tomatoes, salt, and turmeric; cook for 2 minutes to soften tomato. stir in the rice, mixing thoroughly. stir in half of the lime juice, bay leaves, chicken stock, water, and cooked chicken. bring to a boil, reduce heat to low, then cover and simmer 25 minutes, stirring occasionally until the rice has cooked. remove from heat, discard the bay leaves; stir in the remaining lime juice and cilantro.

Low Fat Turkey Chili

Total Time: 1 hr 30 mins Preparation Time: 30 mins Cook Time: 1 hr

Ingredients

• Servings: 18
• 2 1/2 lbs lean ground turkey
• 6 cups onions, diced
• 6 cups celery, diced
• 6 cups green bell peppers, diced
• 2 tablespoons garlic, minced
• 6 (14 1/2 ounce) cans kidney beans, rinsed and drained
• 5 (14 1/2 ounce) cans diced tomatoes
• 1 (29 ounce) can crushed tomatoes
• 1/2 cup chili powder (to taste)
• 1/2 teaspoon cayenne pepper (to taste)
• 1 tablespoon worcestershire sauce
• 2 tablespoons cumin (to taste)
• 2 tablespoons beef bouillon, the paste kind
• water, as needed to change thickness

Recipe

• 1 in a large dutch oven, cook the turkey and next 4 ingredients over medium heat until meat is browned and vegetables are tender; drain.
• 2 stir in the beans and remaining ingredients.
• 3 bring to a boil; reduce heat; simmer covered for 30 minutes and then 30 minutes uncovered or until chili reaches desired thickness.
• 4 ladle into serving bowls; garnish with chopped onion and low fat cheddar cheese, if desired.

Low Fat Taco Salad

Total Time: 40 mins Preparation Time: 30 mins Cook Time: 10 mins

Ingredients

• Servings: 4
• 8 cups lettuce
• 1 (15 ounce) can kidney beans
• 1/4 cup chopped onion
• 2 garlic cloves
• 1 teaspoon cumin
• 1 medium tomato
• 1 dried chipotle chile
• 2 teaspoons chili powder
• 1 cup salsa
• 1/2 cup fat free sour cream
• 1 tablespoon cilantro
• 8 ounces 4% lean ground beef
• 4 small corn tortillas

Recipe

• 1 chop or tear lettuce.
• 2 cut tomatoes (or use cherry or grape) and onions.
• 3 toss with lettuce.
• 4 saute pepper, onions, and garlic in water.
• 5 add beef and cook until almost done.
• 6 add beans with juice.
• 7 add spices and heat through.
• 8 mix together salsa and fat free sour cream in a separate bowl.
• 9 cut tortillas into triangles.
• 10 spray with pam on one side and sprinkle with a little salt or spices.
• 11 bake in 400 degree oven until crisp.
• 12 turn and brown on other side.
• 13 arrange salad on plate.
• 14 top with the meat and bean mixture.
• 15 arrange chips around the sides.
• 16 top with the salsa and sour cream mixture.

Low Fat Tropical Chicken

Total Time: 45 mins Preparation Time: 15 mins Cook Time: 30 mins

Ingredients

• Servings: 6
• 6 boneless skinless chicken breasts
• 1 1/2 cups long grain rice (i use jasmine)
• 4 garlic cloves
• 1 cup fat free chicken broth
• 1 cup orange juice
• 2 teaspoons ground ginger
• 2 tablespoons ketchup
• 2 tablespoons honey
• 2 tablespoons rice vinegar
• 1 tablespoon light soy sauce
• 1 (20 ounce) can canned pineapple chunks, drained and reserved 1 cup (about 2 1/2 cups)
• scallion (to garnish)

Recipe

• 1 in a deep skillet or pan, sprayed with vegetable spray, brown the breasts 3 minutes each side.
• 2 set aside on a plate.
• 3 add rice and garlic to the pan and cook till rice is translucent.
• 4 place the chicken over the rice and add the remainder of the ingredients, including juice.
• 5 bring this to a boil and then turn to low.
• 6 simmer, covered till the rice is cooked about 20-30 minutes.
• 7 sprinkle with scallions and serve.

Pineapple Nut Bread

Ingredients

• Servings: 1
• 3/4 cup brown sugar
• 3 tablespoons butter, softened
• 2 eggs
• 2 cups all-purpose flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 1 (8.5 ounce) can crushed pineapple
• 3/4 cup chopped pecans
• 1/2 cup raisins
• 2 tablespoons sugar
• 1/2 teaspoon ground cinnamon

Recipe

Preparation Time: 15 mins Cook Time: 1 hr

Ready Time: 1 hr 25 mins


• preheat oven to 350 degrees f (175 degrees c). grease a 9-inch loaf pan.
• beat brown sugar and butter with an electric mixer in a large bowl until light and fluffy. add eggs one at a time, blending the first into the brown sugar mixture before adding the other.
• sift flour, baking powder, salt, and baking soda together in a separate bowl. stir about half the flour mixture into the brown sugar mixture. pour pineapple with its juice into the brown sugar mixture and stir; add remaining flour mixture and stir just until a batter forms. fold pecans and raisins into the batter; pour into prepared loaf pan.
• mix sugar and cinnamon together in a small bowl; sprinkle over the batter in the loaf pan.
• bake in the preheated oven until a toothpick inserted into the center comes out clean, 60 to 70 minutes. cool in the pans for 10 minutes before removing to cool completely on a wire rack.

Low Fat/sugar Oatmeal Raisin Cookies

Total Time: 40 mins Preparation Time: 15 mins Cook Time: 25 mins

Ingredients

• 1/4 cup butter or 1/4 cup margarine
• 1/4 cup applesauce (i recommend natural unsweetened applesauce)
• 1/3 cup brown sugar
• 1/8 cup granulated sugar
• 1 egg
• 3/4 teaspoon vanilla
• 3/4 cup all-purpose flour
• 1/2 teaspoon baking soda
• 3/4 teaspoon cinnamon
• 1 dash cardamom (optional)
• 1/4 teaspoon salt
• 1 3/4 cups oatmeal
• 3/4 cup raisins (or other dried fruit)

Recipe

• 1 preheat oven to 350 degrees.
• 2 cream butter and sugars together by beating on high speed for 1-2 minutes.
• 3 add egg and vanilla. continue beating until incorporated.
• 4 combine flour, baking soda, cinnamon, cardamom (if using), and salt in separate bowl. while beating previous mixture, slowly add dry ingredients.
• 5 using a large spoon, stir in oatmeal and raisins (dried fruits).
• 6 dollop a tbsp amount of cookie dough on ungreased cookie sheet.
• 7 bake 10-12 minutes or until center appears to be set (may still look slightly moist in middle).
• 8 let rest on cookie sheet for 1 minute, then transfer to a cooling wire rack.
• 9 enjoy!

Potato Leek Soup Ii

Ingredients

• Servings: 4


• 2 tablespoons unsalted butter


• 1 cup sliced leeks


• 1 cup chopped onion


• 1 2/3 cups chicken broth


• 4 cups milk


• 1 1/3 cups potato flakes


• 1 teaspoon salt


• 1/2 teaspoon celery salt


• 2 tablespoons chopped fresh parsley

Recipe

Preparation Time: 15 mins
Cook Time: 15 mins
Ready Time: 30 mins



• melt the butter in a large pot over medium heat. saute the leeks and onion in the butter for 5 minutes, or until tender. pour in the broth and the milk and mix well.


• bring to a boil, reduce heat to low and simmer for 5 minutes. stir in the potato flakes, salt, celery salt and parsley. allow to thicken and heat through.

baked pineapple

Ingredients

• Servings: 6
• 1 cup sugar
• 1/4 pound butter, softened
• 4 eggs, beaten
• 1 (20 ounce) can pineapple
• 5 slices fresh bread crumbs

Recipe

Preparation Time: 10 mins Cook Time: 1 hr

Ready Time: 1 hr 10 mins


• preheat oven to 350 degrees f (175 degrees c).
• in a medium bowl cream sugar and butter. mix in eggs. drain and add pineapple, then mix in the bread crumbs. transfer mixture to a 10 inch pie plate.
• bake for 45 to 60 minutes, or until browned, in preheated oven.

Low Fat Thanksgiving Day Stuffing

Total Time: 1 hr 10 mins Preparation Time: 25 mins Cook Time: 45 mins

Ingredients

• Servings: 8
• 1 tablespoon unsalted butter
• 4 ounces sweet italian turkey sausage, casings removed
• 1 cup mushroom, chopped
• 2 medium onions, chopped
• 3 celery ribs, chopped
• 1/2 cup celery leaves, chopped (from inner celery ribs)
• 1 lb reduced-calorie whole wheat bread, cut into 1/2-inch cubes and dried overnight (or in the oven)
• 1/4 cup fresh parsley leaves, chopped
• 2 teaspoons poultry seasoning
• 1 1/2 teaspoons salt
• 1/2 teaspoon fresh ground black pepper
• 1 1/2 cups turkey broth or 1 1/2 cups chicken broth, as needed
• 1/2 cup egg substitute

Recipe

• 1 in a big skillet, brown the sausage bits gently in half the butte, reduce heat to medium.
• 2 add chopped or minced onions, mushrooms, celery, and celery leaves.
• 3 cook, stirring often, until the onions are golden, about 8 minutes.
• 4 scrape the vegetable mixture into a big bowl; mix in the bread cubes, parsley, poultry seasoning, salt, and pepper.
• 5 gradually stir in broth combined with the egg substitute, until the stuffing is evenly moistened but not soggy.
• 6 transfer stuffing to a lightly buttered casserole dish; drizzle with additional broth and remaining melted butter as desired, cover, and bake in a preheated 350° oven for 30-45 minutes.

garbage can turkey

Ingredients

• Servings: 12


• aluminum foil


• 15 inch wooden stake


• 1 (12 pound) whole turkey, neck and giblets removed


• new 15 gallon metal garbage can with lid

Recipe

Preparation Time: 30 mins
Cook Time: 2 hrs


Ready Time: 2 hrs 30 mins



• lay about 3 long sheets of heavy duty aluminum foil out on the grass to make a square about 3x3 feet. pound the wooden stake into the ground in the center of the aluminum foil.


• fill the lid of the garbage can with a large pile of charcoal, and light. place the whole turkey (thawed of course) the stake, legs down. turn the garbage can upside down, and place over the turkey. place piles of lighted coals on the top, and around the sides of the can.


• cook for at least 1 1/2 hours, or keep going until coals go out. do not lift can during cooking. brush the charcoal off of the can, and lift off carefully as some heat may rush out when you lift the can. the internal temperature of the turkey should be at least 180 degrees f (83 degrees c) when taken in the thickest part of the thigh.

Low Fat Strawberry Pudding Trifle

Total Time: 30 mins Preparation Time: 5 mins Cook Time: 25 mins

Ingredients

• Servings: 4
• 1 angel food cake, cut into small squares (either make from mix or buy at store)
• 4 -5 cups of sliced strawberries (or mixed berries)
• 1 (4 ounce) package sugar free fat free french vanilla pudding and pie filling mix
• 1 (16 ounce) package cool whip free

Recipe

• 1 prepare the angel food cake as per directions.
• 2 prepare and chill the vanilla pudding mix.
• 3 cut or tear the angel food cake into pieces.
• 4 place a layer of cake cubes at the bottom of a glass bowl, then a layer of strawberries, spoon vanilla pudding on top, then repeat with a layer of cake cubes, strawberries and pudding until finished.
• 5 chill until ready to serve.
• 6 spoon the trifle into bowls and top with the cool whip free.

boston baked beans

Ingredients

• Servings: 6
• 2 cups navy beans
• 1/2 pound bacon
• 1 onion, finely diced
• 3 tablespoons molasses
• 2 teaspoons salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon dry mustard
• 1/2 cup ketchup
• 1 tablespoon worcestershire sauce
• 1/4 cup brown sugar

Recipe

Preparation Time: 30 mins Cook Time: 4 hrs

Ready Time: 5 hrs


• soak beans overnight in cold water. simmer the beans in the same water until tender, approximately 1 to 2 hours. drain and reserve the liquid.
• preheat oven to 325 degrees f (165 degrees c).
• arrange the beans in a 2 quart bean pot or casserole dish by placing a portion of the beans in the bottom of dish, and layering them with bacon and onion.
• in a saucepan, combine molasses, salt, pepper, dry mustard, ketchup, worcestershire sauce and brown sugar. bring the mixture to a boil and pour over beans. pour in just enough of the reserved bean water to cover the beans. cover the dish with a lid or aluminum foil.
• bake for 3 to 4 hours in the preheated oven, until beans are tender. remove the lid about halfway through cooking, and add more liquid if necessary to prevent the beans from getting too dry.

Low Fat Vegetarian Cheeseburger Salad

Total Time: 6 mins Preparation Time: 5 mins Cook Time: 1 min

Ingredients

• Servings: 1
• 2 cups salad greens
• 1 vegetarian hamburger patty
• 1 slice low-fat cheese (i use a 2% sandwich slice, american)
• 2 tablespoons ketchup

Recipe

• 1 put your salad greens into a bowl.
• 2 microwave your veggie burger on a plate for about 1 minute on high. check the burger. you want hot and about ready, but not getting tough. then add the slice of cheese and microwave for 30 seconds on high. if the cheese is not melted at that point, put it back in the microwave for 5-10 more seconds. cut into strips. put it on top of the lettuce.
• 3 drizzle your ketchup on top like salad dressing, or put out a little cup to dip into.

apple butter with honey

Ingredients

• Servings: 10


• 3 cups apple


• 2 pounds apples - peeled, cored and chopped


• 1/3 cup honey


• 1 teaspoon ground cinnamon


• 1/2 teaspoon ground cloves


• 1/2 teaspoon ground allspice

Recipe

Preparation Time: 30 mins
Cook Time: 1 hr 30 mins


Ready Time: 2 hrs



• in a large saucepan over medium heat, boil the 15 minutes.


• stir apples into the and reduce heat. cover and simmer, stirring frequently. cook 1 hour, or until the apples are tender.


• remove apples from heat. mash with a potato masher. stir in the honey, cinnamon, cloves and allspice. return to low heat and cook uncovered, stirring often, until thick. transfer to sterile jars and chill in the refrigerator until serving.

cannellini bean with flat leaf kale

Ingredients

• Servings: 2


• 1 cup canned cannellini beans


• 1 clove garlic, crushed


• 2 ounces kielbasa sausage, sliced thin


• 1/2 small onion, slivered


• 3 leaves kale, rinsed and sliced


• 1 tablespoon chopped fresh parsley


• 1 teaspoon chopped fresh thyme


• 1 tablespoon grated parmesan cheese

Recipe

Preparation Time: 5 mins
Cook Time: 7 mins
Ready Time: 12 mins



• in a saucepan, place the cannellini beans, garlic, sausage, onion and kale with just enough water to cover. season with 2 teaspoons of parsley, thyme and salt and pepper if desired. bring to a boil and cook until vegetables are tender. serve immediately garnished with parmesan cheese and remaining fresh parsley.

Low Fat Zesty Shrimp And Pasta

Total Time: 20 mins Preparation Time: 10 mins Cook Time: 10 mins

Ingredients

• Servings: 6
• 9 ounces pasta, cooked according to package directions
• 1 lb large shrimp, cleaned and deveined
• 3/4 cup low-fat italian salad dressing, divided
• 2 cups cremini mushrooms, sliced
• 1 small onion, thinly sliced
• 1 (14 ounce) can artichoke hearts, drained, cut into halves
• 1 tablespoon fresh parsley, chopped, plus more for garnish
• 1/4 cup parmesan cheese, grated

Recipe

• 1 in large skillet on medium-high heat, add mushrooms, onion, artichokes with 1/2 cup dressing and cook for about 3 minutes until veggies beginning to soften.
• 2 add shrimp and parsley and cook for about 3 minutes or until shrimp turn pink and vegetables are tender, stirring frequently.
• 3 toss with hot cooked pasta and remaining 1/4 cup salad dressing.
• 4 sprinkle with cheese and parsley.

Banana Blast I

Ingredients

• Servings: 2


• 1 banana


• 1 pinch ground nutmeg


• 1/2 teaspoon vanilla extract


• 1 cup milk


• 2 cups crushed ice

Recipe

Preparation Time: 5 mins
Ready Time: 5 mins



• in a blender combine banana, nutmeg, vanilla, milk and crushed ice. blend until smooth. pour into glasses and serve.

pretzel turtles®

Ingredients

• Servings: 20
• 20 small mini pretzels
• 20 chocolate covered caramel candies
• 20 pecan halves

Recipe

Preparation Time: 10 mins Cook Time: 4 mins Ready Time: 14 mins


• preheat oven to 300 degrees f (150 degrees c).
• arrange the pretzels in a single layer on a parchment lined cookie sheet. place one chocolate covered caramel candy on each pretzel.
• bake for 4 minutes. while the candy is warm, press a pecan half each candy covered pretzel. cool completely before storing in an airtight container.

Low Fat Topping - Mock Whipped Cream Substitute

Total Time: 25 mins Preparation Time: 5 mins Cook Time: 20 mins

Ingredients

• Servings: 4
• 1 (12 ounce) can evaporated skim milk
• 2 teaspoons vanilla extract
• 4 teaspoons honey

Recipe

• 1 pour milk into a large metal or glass bowl.
• 2 cover and freeze for 15 to 20 minutes or until the milk starts to form icy crystals along the sides. (this will not work unless the milk is very cold!).
• 3 remove bowl from freezer and, with a hand held beater, mix for 2 to 3 minutes on high.
• 4 after reaching soft peaks, add vanilla and honey and continue to whip until stiff.
• 5 cook's note: i just put the milk in the metal bowl of my stand mixer & froze it. then it was simple to whip it up.

Low Fat Veggie Enchiladas

Total Time: 1 hr Preparation Time: 45 mins Cook Time: 15 mins

Ingredients

• 3 dried ancho chiles
• 2 small tomatoes
• 3 tablespoons garlic
• 1 teaspoon cumin
• 1/4 teaspoon cinnamon
• 1 dash clove
• 1/4 teaspoon pepper
• 1 tablespoon vinegar
• 1 teaspoon salt
• 12 tortillas
• 1/2 lb mushroom
• 1 bell pepper, any color
• 1 large onion
• 1 tablespoon garlic
• 1 lb spinach
• 1 cup part skim colby-monterey jack cheese
• salt

Recipe

• 1 for the enchilada sauce: boil ancho peppers, de-vein, de seed. put "meat" of pepper in the blender with tomatos, garlic, cumin, cinnamon, clove, pepper, vinegar, teaspoon of salt and a little bit of the cooking liquid until it is a thin paste.
• 2 saute all the remaining veggies with a spray of pam and some salt/pepper/1 t garlic. add the spinach last.
• 3 warm tortillas on a griddle with a little bit of spray oil (i.e., pam).
• 4 dip the tortilla in the enchilada sauce, cover both sides, fill with veggies and 1 t of cheese. roll, put in baking pan.
• 5 when all are rolled, pour rest of sauce over the baking pan. sprinkle with remaining cheese.
• 6 bake until heated through in a 350 degree oven.

Low Fat Tortilla Bread Bowls

Total Time: 10 mins Cook Time: 10 mins

Ingredients

• Servings: 4
• 4 (10 inch) flour
• tortilla

Recipe

• 1 line a 1 1/2 quart glass bowl with one tortilla.
• 2 prick holes in the tortilla with a fork.
• 3 microwave for 1 1/2 to 2 minutes or until the tortilla is crisp.
• 4 remove bowl and tortilla from oven and allow to cool a little.
• 5 remove the tortilla from the the bowl.
• 6 repeat process for remaining tortillas.

grain-free apple cinnamon dutch babies

Ingredients

• Servings: 8
• 1/3 cup unsalted butter
• 1 apple, peeled, cored, and diced
• 1 tablespoon ground cinnamon, plus more for garnish
• 8 eggs
• 1/2 cup coconut milk
• 1/2 cup mott's® natural applesauce
• 1/3 cup arrowroot flour
• 1/4 cup almond flour
• 1 teaspoon vanilla extract
• 2 tablespoons maple syrup
• 1/2 teaspoon sea salt
• maple syrup, for serving

Recipe

Preparation Time: 10 mins Cook Time: 20 mins Ready Time: 30 mins


• preheat oven to 425 degrees f (220 degrees c).
• put butter and apples in 11x13 glass baking dish. bake until butter and apples begin to melt and brown (about 5 minutes). remove from oven and set aside.
• place eggs in a blender and pulse until smooth; add coconut milk, applesauce, arrowroot powder, almond flour, vanilla, 2 tablespoons maple syrup, and sea salt. blend until smooth, 45 to 60 seconds.
• carefully pour batter over browned butter-apple mixture in the casserole dish.
• bake until pancake is set in the middle and edges are lightly browned, about 20 minutes. dust with cinnamon before serving, if desired.

Low Fat Sticky Rice With Mango Sorbet

Total Time: 1 hr Preparation Time: 30 mins Cook Time: 30 mins

Ingredients

• Servings: 8
• 2 cups long grain glutinous rice thai sweet rice
• 3 cups water
• 1 (14 ounce) can light coconut milk
• 1/2 cup sugar
• 1 teaspoon salt
• 2 1/2 cups mango juice (or substitute your favorite flavor)

Recipe

• 1 soak rice in a bowl of water for 30 minute.
• 2 place mango nectar in your ice cream maker and turn it on. approx 20 minute time will vary depending on machine.
• 3 strain rice.
• 4 place rice in rice cooker with 3 cups water ( if you don't soak rice use 4 cups water) if you don't have cooker simmer on low in a covered pot for 20 minute.
• 5 combine coconut milk sugar and salt in a pan, heat until sugar is melted. set aside.
• 6 place cooked rice in a large bowl and stir gently to release steam.
• 7 mix in coconut liquid, combining quickly.
• 8 allow rice to sit for a few minutes to absorb coconut liquid.
• 9 serve 1/2 cup sticky rice topped with 1/4 cup mango sorbet.

Low Fat Tuna Casserole

Total Time: 1 hr Preparation Time: 15 mins Cook Time: 45 mins

Ingredients

• Servings: 4
• 8 ounces whole wheat pasta
• 1/2 cup olive oil mayonnaise
• 3/4 cup 2% low-fat milk
• 1 cup kraft 2% milk shredded mozzarella cheese
• 1/2 onion, finely chopped
• 4 ounces mushrooms
• 1/2 green pepper, finely chopped
• 1 teaspoon black pepper
• 1 teaspoon sea salt
• 1 (8 ounce) can tuna in water, not drained

Recipe

• 1 cook noodles, drain well. preheat oven 325. mix all ingredients, reserve 1/2 cup cheese.sprinkle reserved cheese on top. bake 30 minutes. serve hot.

Low Fat Spinach & Broccoli Casserole

Total Time: 1 hr Preparation Time: 20 mins Cook Time: 40 mins

Ingredients

• Servings: 6
• 1 (16 ounce) package frozen chopped spinach
• 1 (16 ounce) package frozen chopped broccoli
• 1 cup sliced fresh mushrooms, lightly sauteed in margarine & chopped garlic
• 1 (10 1/2 ounce) can fat-free cream of mushroom soup
• 1/2 cup low-fat mayonnaise
• 2 egg whites, well beaten
• salt and pepper

Recipe

• 1 microwave spinach & broccoli as per package directions; drain well.
• 2 meanwhile, saute mushrooms in light margarine & crushed garlic.
• 3 in a large mixing bowl, combine soup, mayo, egg whites and seasonings.
• 4 add cooked vegies, including mushrooms.
• 5 mix well.
• 6 pour mixture into an 8x8 pan which has been sprayed with nonstick cooking spray.
• 7 bake at 350 for about 35-40 minutes, or until firm.

Low Fat Zucchini Bread

Total Time: 1 hr 15 mins Preparation Time: 15 mins Cook Time: 1 hr

Ingredients

• 1 1/2 cups flour (i like to use 1 c. whole wheat and 1/2c unbleached)
• 1 cup granulated sugar (or 1/2c. sugar & 1/2 c. splenda)
• 2 teaspoons cinnamon
• 1/2 teaspoon cardamom
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon nutmeg
• 1/4 teaspoon baking powder
• 1 cup zucchini, unpeeled and grated
• 1/4 cup nonfat sour cream
• 1 egg , whipped
• 1/2 teaspoon lemon peel, grated

Recipe

• 1 preheat oven at 350 degrees.
• 2 prepare pan a 8 x 4x 2-inch loaf pan with cooking spray and flour; set aside.
• 3 in a mixing bowl, combine flour, sugar, cinnamon, baking soda, nutmeg, and baking powder.
• 4 in another mixing bowl, combine zucchini, sour cream, egg , and lemon peel.
• 5 mix dry ingredients with wet ingredients just until moistened.
• 6 pour batter into prepared pan.
• 7 bake 60 minutes.

Ground Beef And Sausage In Red Beans And Rice

Ingredients

• Servings: 14


• 6 cups uncooked rice


• 1 pound kielbasa sausage


• 1 teaspoon ground cayenne pepper


• 2 pounds lean ground beef


• 1/4 onion, minced


• 2 (15 ounce) cans kidney beans, drained


• 1 (15 ounce) can pinto beans, drained


• 1 (15 ounce) can lamb and beans

Recipe

Preparation Time: 20 mins
Cook Time: 40 mins
Ready Time: 1 hr



• prepare the rice in a large pot according to package directions.


• cut the kielbasa into 1-inch chunks and quarter the chunks. place in a large skillet over medium-high heat for about 5 to 10 minutes, or until lightly browned. season with cayenne pepper to taste. transfer this to the pot with the rice, reserving the grease in the skillet.


• in the same skillet over medium-high heat, saute the ground beef for 5 minutes. stir in the rice, and onion; reduce heat to medium and saute for 5 more minutes. drain well and add to the pot. stir the kidney beans, pinto beans, and lamb and beans into the pot. add a little water, if necessary, and simmer over low heat until ready to serve.

Low Fat, No Dairy Muffins

Total Time: 1 hr 10 mins Preparation Time: 10 mins Cook Time: 1 hr

Ingredients

• 1 cup chopped dried fruit (such as sultanas and apricot)
• 1 cup hot brewed black tea
• 2 cups wholemeal self-rising flour
• 1/2 cup brown sugar
• 1/2 cup applesauce
• 1/2 cup rolled oats

Recipe

• 1 place dried fruit in a bowl.
• 2 cover the fruit with the hot tea. allow it to cool.
• 3 once cooled, mix the tea/fruit mixture with all dry ingredients and the apple sauce. keep the mixture fairly moist but not too wet.
• 4 spray a 6 muffin tray with cooking spray.
• 5 spoon muffin mixture into pan. i like to make these muffins really large.
• 6 put into an oven that has been pre-heated to 180 to 190 degrees.
• 7 cook until cake tester comes out clean (between 30 and 40 minutes depending on the size of the muffins).

Low Fat Tacos And Salsa

Total Time: 12 hrs 30 mins Preparation Time: 30 mins Cook Time: 12 hrs

Ingredients

• 1 lb lean stewing beef or 1 lb beef brisket
• 1 garlic clove
• 1 onion, halved
• 2 bay leaves
• 1 teaspoon marjoram
• 1 teaspoon thyme
• 1 teaspoon olive oil
• 1 cup water
• salt and pepper
• 4 tomatillos (green tomatoes)
• 2 jalapeno chiles
• 1 garlic clove
• 1/2 onion
• 1 tablespoon chopped cilantro
• 1 large onion, finely chopped
• 100 g cilantro, finely chopped

Recipe

• 1 combine all the beef ingredients and put them in the crock pot on low for 12 hrs or until beef is at its most tender.
• 2 remove herbs, garlic and onion from beef. shred it and set aside. you can store it in plastic container and freeze it.
• 3 salsa:.
• 4 boil tomatillos with jalapenos. in a blender or food processor, mix all remaining salsa ingredients until you get a smooth consistency.
• 5 add a little water from where you boiled the tomatillos and jalapenos if salsa is too thick.
• 6 taco preparation:.
• 7 i heat up the beef in the microwave and then put in on the table in a serving dish with a cover, along with warm tortillas, toppings and salsa.
• 8 place some beef on a warm corn tortilla, top with salsa and chopped onions and cilantro.

Low Fat Turkey Bacon And Vegetable Strata

Total Time: 1 hr 15 mins Preparation Time: 15 mins Cook Time: 1 hr

Ingredients

• 10 slices light bread
• 8 slices turkey bacon, chopped
• 1 cup broccoli, chopped
• 1 cup red bell pepper, chopped
• 1/2 cup onion, chopped
• 1/4 cup parmesan cheese, grated
• 1/2 cup reduced-fat cheddar cheese, shredded
• 3 eggs
• 3 egg whites
• 1 1/2 cups skim evaporated milk
• 1 teaspoon dijon mustard
• 1 tablespoon fresh parsley or 1 tablespoon basil, chopped
• salt
• pepper

Recipe

• 1 in a nonstick pan, cook turkey bacon until fat renders. drain as much fat as possible. add onions, peppers, and broccoli. cook about 5 minutes, just to soften.
• 2 tear bread into 1 inch pieces and layer in a large casserole dish (9x13). stir bacon and vegetable mixture into bread.
• 3 in a bowl combine eggs, egg whites, milk, herbs, mustard, salt, and pepper. pour over bread in the casserole dish.
• 4 cover and store casserole in the fridge overnight.
• 5 in the morning, remove from fridge and top with cheeses. bake in a 350°f oven for about an hour until fully cooked and a toothpick comes out clean.

Low Fat Zucchini Cream Pie

Total Time: 15 mins Preparation Time: 15 mins

Ingredients

• 1 1/2 cups peeled seeded and grated zucchini
• 1 (12 ounce) can evaporated skim milk (i used 2%)
• 1 cup sugar (i would use 3/4 cup for less sweetness)
• 1 egg
• 1 egg
• 3 tablespoons flour
• 1 teaspoon vanilla extract
• 1/8 teaspoon salt
• 1 unbaked pie shell
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg

Recipe

• 1 steam the grated zucchini (microwave if desired) until soft. drain liquid and cool. preheat oven to 425 degrees.
• 2 place evaporated milk, sugar, egg, egg , flour, vanilla and salt in a blender and blend will. add cooled zucchini and blend well again.
• 3 pour custard into unbaked pie crust and sprinkle with cinnamon and nutmeg mixture.
• 4 place on baking sheet. bake for 5 minutes. reduce heart to 325 degrees and bake for another 30 minutes, our until a sharp knife inserted into center comes out clean. (note: it took me a lot longer to cook this).

Low Fat Sweet Potato And Chickpea Cakes (vegetarian Too!)

Total Time: 45 mins Preparation Time: 15 mins Cook Time: 30 mins

Ingredients

• Servings: 8
• 18 ounces sweet potatoes
• 15 ounces chickpeas
• 1 shallot
• 2 tablespoons flour
• 1/2 cup fresh coriander
• 4 tablespoons fat-free parmesan cheese
• cooking spray

Recipe

• 1 place sweet potatoes on paper towel and place in microwave (about 3 very large); cool slightly.
• 2 cook until done (about 25 minutes).
• 3 finely dice shallot and coriander.
• 4 drain canned chickpeas and mash in bowl.
• 5 combine chickpeas, shallot, 2 tbsp parmesan and coriander.
• 6 scoop out cooked sweet potato and mash.
• 7 add to chikpeas, shallot and corainder and blend thoroughly.
• 8 blend in 2 tbsp flour into mixture and form patties (makes about 8 - 10 patties).
• 9 place additional 2 tbsp of parmesan on a flat plate or surface and dip patties cheese(both sides).
• 10 place patties on baking paper lined pan and lightly spray with cooking oil.
• 11 bake 30 to 35 minutes.
• 12 note: can use fat-free cooking spray.
• 13 note: make sure to make several holes in the sweet potato before putting in microwave; also helps to turn sweet potato over once or twice to ensure even cooking.
• 14 based on size, i do mine 20 minutes on high, then turn them over for 20 minutes and test; if not done, i do another 10 minutes each side or 5 minutes each size depending on size; you will know it is done when the whole sweet potato is soft; can use tongs to squeeze -- i use my hands to test:) hope this helpful hint helps!
• 15 if no microwave, cook sweet potato in 350 f / 180 c degree oven for about an hour.
• 16 note: i served it with golden door chilli -- 300g chillis, 2 tbsp apple , 2 tbsp tamari combined in food processor.
• 17 note: if can't find fat-free parmesan, use lowest fat parmesan can find.
• 18 note: is ok if chickpeas are a little lumpy, but try and get them mashed as much as you can with a fork.
• 19 enjoy!

Low Fat Roast Potatoes

Total Time: 1 hr 10 mins Preparation Time: 10 mins Cook Time: 1 hr

Ingredients

• Servings: 6
• 1 1/2 kg king edward potatoes or 1 1/2 kg maris piper potatoes
• 3 tablespoons avocado oil

Recipe

• 1 heat oven to 200°c / 400°f.
• 2 pour oil into a roasting tin and place in oven to heat up.
• 3 peel potatoes and cut into even sized chunks. cook in a large pan of salted boiling water for 10 minutes and drain.
• 4 in the colander shake the potatoes so they get rough fluffy edges.
• 5 add potatoes to the sizzling oil, baste and roast for 50 minutes, turning twice.

Low Fat, Low Cal Pureed Vegetable Soups

Total Time: 45 mins Preparation Time: 45 mins

Ingredients

• Servings: 4
• 2 tablespoons olive oil
• 1 onion, coarsely chopped
• 1 teaspoon salt, coarse
• 1/2 teaspoon pepper, ground
• 2 -3 lbs vegetables
• 1 (14 1/2 ounce) can reduced-sodium chicken broth
• 1 -3 teaspoon fresh lemon juice

Recipe

• 1 in a pot or large dutch oven, heat oil over medium heat.
• 2 add onion and season with salt.
• 3 cook, stirring occasionally, until softened: 5-7 minute.
• 4 add vegetable, broth, and enough water to cover (4-5 cups).
• 5 bring to boil; reduce heat to med., simmer until vegetable is tender:about 20 minute.
• 6 working in batches, puree broth and vegetables in blender until smooth, transferring to a clean pot as you work.
• 7 to prevent spattering, fill blender only halfway and allow heat to escape.
• 8 remove cap from hole in lid and cover lid firmly with a dish towel.
• 9 adjust soup's consistency with a little water if necessary.
• 10 season with salt and pepper; and add lemon juice to taste.

Low Fat Ranch Popcorn

Total Time: 1 min Preparation Time: 1 min

Ingredients

• 3 cups 94% fat free air popped popcorn (1 3.5 oz. package)
• 1 tablespoon light butter, melted
• 2 1/2 teaspoons dry hidden valley ranch dressing mix

Recipe

• 1 microwave (or airpop) popcorn according to package directions. place popcorn in a large bowl.
• 2 drizzle butter over popcorn. sprinkle with ranch dressing mix. toss well.
• 3 shortcut: combine popcorn,butter, and dressing mixin a gallon-sized ziplock bag. toss well until ready to eat.

Low Fat Spicy Lentil Soup (vegetarian Too!)

Total Time: 35 mins Preparation Time: 10 mins Cook Time: 25 mins

Ingredients

• Servings: 4
• 3 cups chicken stock
• 800 g canned tomatoes
• 1/2 cup red lentil
• 1/2 teaspoon chili flakes
• 1/2 teaspoon black pepper
• 1/4 teaspoon cinnamon
• 1/4 teaspoon ginger
• 1/2 teaspoon garam masala
• 1/2 teaspoon dried mustard
• 1/4 teaspoon turmeric
• 1/4 teaspoon fenugreek seeds
• 1/2 cup fresh coriander

Recipe

• 1 in large saucepan, combine all of the above; bring to a boil then simmer covered for 10 minutes.
• 2 simmer uncovered for 15 minutes; until soup thickens and lentils will soft.
• 3 enjoy!
• 4 note: if want a stronger flavour, can sauté everything except coriander in 2 tbsp of stock before adding to other ingredients.

Low Fat Tuna Casserole

Total Time: 50 mins Preparation Time: 30 mins Cook Time: 20 mins

Ingredients

• Servings: 8
• 2 cans tuna, packed in water (drained)
• 1 bag no yolks egg noodle substitute
• 3 cans cream of celery soup or 3 cans cream of mushroom soup
• 1 can peas, drained
• dill weed
• pepper (or anything else you that you like. i do not use salt because i feel that the ingredients have enoug)

Recipe

• 1 prepare egg noodles according to package directions.
• 2 when noodles are done drain well.
• 3 put noodles back into pan and add the drained tuna, drained peas,soups and seasonings to noodles and mix altogether.
• 4 you may want to warm the casserole in the pan after you are done making it.
• 5 it may be a little bit cool for your taste after you add all of the ingredients but i even like this cold.
• 6 make sure that you do not overcook when heating this up.
• 7 it will stick to the pan fast so i always heat it on the lowest flame for only about 5 minutes or until warmed through.

Low Fat Splenda Pineapple Cream Pie

Total Time: 24 hrs 30 mins Preparation Time: 30 mins Cook Time: 24 hrs

Ingredients

• Servings: 6
• 1 (6 ounce) prepared reduced fat graham cracker crust
• 1 (8 ounce) carton nonfat sour cream
• 1 (8 ounce) can crushed pineapple in juice
• 1 (1 ounce) package fat-free sugar-free instant vanilla pudding mix
• 1 1/2 teaspoons vanilla extract, divided
• 1 teaspoon vanilla extract
• 1 (1 1/3 ounce) package whipped dessert topping mix (dream whip)
• 1/2 cup skim milk
• 1 tablespoon splenda granular, artificial sweetener

Recipe

• 1 in a large bowl, mix whipped topping mix, milk and 1/2 teaspoon vanilla extract.
• 2 add splenda and beat with an electric mixer on low speed until blended.
• 3 beat on high speed for 4 minutes or until topping thickens and forms peaks.
• 4 set aside.
• 5 in a separate bowl, mix crushed pineapple (including juice) with pudding mix, sour cream, 1 teaspoon vanilla and 1 teaspoon extract.
• 6 gradually add whipped topping mixture into pineapple mixture, folding gently to incorporate.
• 7 spoon pie filling into prepared reduced-fat graham cracker crust.
• 8 cover and chill overnight before serving.
• 9 note: using whipped topping mix rather than prepared, fat-free, non-dairy whipped topping will ensure a better texture and will allow the pie to better maintain its shape.

Low Fat Thousand Island Dressing

Total Time: 10 mins Preparation Time: 10 mins

Ingredients

• Servings: 18
• 1 cup low fat cottage cheese
• 1/4 cup plain nonfat yogurt
• 1/4 cup reduced sodium ketchup
• 2 tablespoons light mayonnaise
• 2 tablespoons red onions, minced
• 1 tablespoon dill pickle, rinsed then minced
• 1 dash cayenne pepper

Recipe

• 1 using blender or food processor, puree cottage cheese. add remaining ingredients and puree until smooth.
• 2 if dressing is too thick for your taste use non-fat milk or red vinegar to thin.
• 3 this recipe yields approximately 1 1/2 cups of dressing and the serving size is 2 tablespoons of dressing.

Low Fat Spaghetti Primavera Alfredo

Total Time: 40 mins Preparation Time: 20 mins Cook Time: 20 mins

Ingredients

• 8 ounces spaghetti noodles
• 1/4 teaspoon sea salt
• 1/4 teaspoon pepper
• 2 tablespoons i can't believe it's not butterâ® spread
• 2 tablespoons flour
• 1 1/2 tablespoons nonfat dry milk powder
• 1 cup parmesan cheese
• 3 cups skim milk
• 1 garlic clove, finely chopped
• 1/2 head broccoli, chopped
• 1/2 head cauliflower, chopped
• 1 large carrot, chopped
• 8 baby portabella mushrooms, sliced

Recipe

• 1 boil pot of water, add 1 tsp of the sea salt to the pan.
• 2 add spaghetti noodles and allow to cook until al dente, approximately 9 minutes.
• 3 make a roux: pour butter into a saucepan heat until bubbling, then combine flour into saucepan and cook on medium heat, stirring constantly for 3 minutes.
• 4 add milk to saucepan and continue heating and stirring the mixture.
• 5 combine broccoli, cauliflower and carrot in a steamer and cook until crisp-tender, approximately 4-5 minutes.
• 6 add milk powder, parmesean, garlic, mushrooms, pepper and the rest of the sea salt to the saucepan and cook on medium-low heat for another 8 minutes.
• 7 let sauce cool and thicken for 1-2 minutes.
• 8 drain spaghetti noodles and serve topped with veggies and cream sauce.

Low Fat Tofu Stuffed Shells :)))

Total Time: 1 hr 30 mins Preparation Time: 30 mins Cook Time: 1 hr

Ingredients

• Servings: 6
• 1 (16 ounce) box jumbo pasta shells
• 2 (12 ounce) packages soft tofu
• 2 (16 ounce) packages fat-free cottage cheese
• 1 (8 ounce) package shredded fat free mozzarella cheese
• 1 (12 ounce) jar spaghetti sauce
• garlic, to taste
• oregano, to taste
• salt and pepper

Recipe

• 1 in a bowl, mix the tofu, cottage cheese, mozzarella and spices together well.
• 2 meanwhile, cook the shells according to directions.
• 3 drain and run cold water over shells to cool.
• 4 spray large baking dish with pam.
• 5 fill shells with the cheese/tofu mixture and put in baking dish.
• 6 sprinkle spaghetti sauce over the top.
• 7 cover and cook at 350°f for 40 minutes.
• 8 uncover and cook for 15 more.
• 9 enjoy!

Low Fat Turkish Meatballs

Total Time: 45 mins Preparation Time: 15 mins Cook Time: 30 mins

Ingredients

• olive oil flavored cooking spray
• 1 lb lean ground turkey
• 1/3 cup fat-free low-sodium chicken broth
• 1/4 cup plain breadcrumbs
• 1/4 cup onion, finely chopped
• 1/2 medium celery rib
• 1/4 cup chopped fresh flat leaf parsley
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground allspice
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon fresh ground pepper
• 1 small onion, thinly sliced
• 2 medium garlic cloves, minced
• 1 cup no-salt-added tomato sauce
• 1/3 cup dry red
• 1/4 teaspoon crushed red pepper flakes

Recipe

• 1 preheat over to 400 degrees f. lightly spray a baking rack with olive oil spray and place over a large baking sheet, leaving space between the baking rack and the baking sheet so fat can drain off.
• 2 in a large bowl, stir together the turkey, broth, bread crumbs, 1/4 cup onion, celery, parsley, cinnamon, allspice, turmeric, and pepper until just mixed. shape into 16 balls and place on rack.
• 3 bake for 12-15 minutes or until light golden, turning meatballs halfway through cooking time, to brown all sides. remove from oven and place meatballs on a large plate lined in paper towels.
• 4 spray a large non-stick skillet with olive oil spray. heat pan over medium- high heat. cook sliced onion and garlic for 3-4 minutes until soft.
• 5 stir in remaining ingredients increase heat to medium-high and bring to a boil. gently add the meatballs, spooning sauce over the meatballs. reduce heat and simmer, covered, for 10-12 minutes or until meatballs are cooked through, turning meatballs halfway through cooking and spooning sauce over meatballs after turning.
• 6 remove from heat and serve over couscous or brown rice.

Low Fat Tomato And Zucchini Summer Gratin

Total Time: 1 hr 5 mins Preparation Time: 20 mins Cook Time: 45 mins

Ingredients

• Servings: 6
• 1/2 cup bulgur
• 2 lbs zucchini, peeled and thinly sliced
• 2 lbs tomatoes, thinly sliced
• 1 eggplant, peeled and thinly sliced
• 5 cloves crushed garlic
• 6 ounces swiss cheese, shredded
• 4 tablespoons parsley, chopped
• salt, to taste
• pepper, to taste
• 2 teaspoons olive oil

Recipe

• 1 spray a 9 x13 pan with pam and scatter the bulgur over the bottom, to soak up excess juice.
• 2 cover the bottom of the pan with zucchini slices, in a single layer, you are making levels, like lasagna, so don't worry about leftovers.
• 3 cover the zucchini with tomato slices, salt, pepper, crushed garlic, a good sprinkling of chopped parsley, and a bit of cheese.
• 4 same with the eggplant.
• 5 start again, making the same layers in the same order until you are out of ingredients, and ending with some cheese and a touch of olive oil.
• 6 bake in a 375-400 degree preheated oven about 40-45 minutes, it depends on the thickness of the slices of your veggies, so be sure to check.

Low Fat Strawberry Banana Bread

Total Time: 1 hr 20 mins Preparation Time: 20 mins Cook Time: 1 hr

Ingredients

• 4 bananas, very ripe
• 2 cups fresh strawberries
• 2 cups flour
• 1 cup whole wheat flour
• 1/2 cup sugar
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1 teaspoon salt
• 2 large eggs
• 1/2 cup unsweetened applesauce
• 2 tablespoons canola oil
• 2 teaspoons vanilla extract
• 1/2 cup walnuts, chopped

Recipe

• 1 mash bananas in large bowl. add hulled strawberries and mash as well.
• 2 combine with eggs, applesauce, oil, vanilla and sugar. combine dry ingredients in a separate bowl, add to banana strawberry mixture. mix in chopped walnuts last.
• 3 spoon batter into 2 standard sized loaf pans, or three medium-sized pans which have been lightly sprayed with non-stick cooking spray.
• 4 bake in 350 degree oven for 50-60 minutes or until toothpick stuck in center of pans comes out clean.

pretzel turtles®

Ingredients

• Servings: 20
• 20 small mini pretzels
• 20 chocolate covered caramel candies
• 20 pecan halves

Recipe

Preparation Time: 10 mins Cook Time: 4 mins Ready Time: 14 mins


• preheat oven to 300 degrees f (150 degrees c).
• arrange the pretzels in a single layer on a parchment lined cookie sheet. place one chocolate covered caramel candy on each pretzel.
• bake for 4 minutes. while the candy is warm, press a pecan half each candy covered pretzel. cool completely before storing in an airtight container.

Company Liver With Onions

Ingredients

• Servings: 6


• 1/2 cup butter


• 2 onions, sliced


• 1 1/2 pounds calf's liver


• 1/2 teaspoon salt


• 1/8 teaspoon freshly ground black pepper


• 1 (8 ounce) can mushrooms, with liquid


• 2 cups sour cream


• 1 teaspoon worcestershire sauce

Recipe

Preparation Time: 15 mins
Cook Time: 33 mins
Ready Time: 48 mins



• in a large skillet, melt butter over medium high heat. cook and stir onions until tender, about 7 minutes. season liver slices with salt and pepper, and add to the skillet. brown liver slices, turning once, for approximately 5 minutes. pour in mushrooms with their liquid. reduce heat, cover, and simmer for 8 to 10 minutes. stir in sour cream and worcestershire sauce, and continue simmering another 8 to 10 minutes. serve immediately.

Low Fat Vegan Banana Bread

Total Time: 55 mins Preparation Time: 10 mins Cook Time: 45 mins

Ingredients

• 1 cup whole wheat flour
• 1/2 cup all-purpose flour
• 2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/2 teaspoon salt
• 4 tablespoons flax seed meal (ground in the blender)
• 1/4 cup applesauce
• 1/2 cup light brown sugar
• 1 cup mashed banana
• 1/2 cup water

Recipe

• 1 mix first six ingredients well.
• 2 mix next four ingredients in a separate large bowl.
• 3 add dry mixture to wet mixture and stir well.
• 4 pour into a sprayed loaf pan.
• 5 bake at 350 degrees for 45-50 minutes.

Low Fat Spinach Soup

Total Time: 24 mins Preparation Time: 12 mins Cook Time: 12 mins

Ingredients

• Servings: 4
• 10 ounces frozen chopped spinach, cooked
• 1 cup skim milk
• 2 cups chicken broth
• 1/4 teaspoon nutmeg
• 1 tablespoon margarine
• 1 tablespoon flour
• 1/4 teaspoon celery salt
• 1/2 teaspoon salt
• pepper

Recipe

• 1 mix milk and chicken broth.
• 2 blend spinach with half the liquid in food processor or blender until smooth. pour into saucepan.
• 3 blend remaining liquid with margarine, flour and seasonings. add to spinach mixture in saucepan. bring to boil.
• 4 lower heat and simmer 10 minutes.

Low Fat Tuna Panini

Total Time: 25 mins Preparation Time: 10 mins Cook Time: 15 mins

Ingredients

• Servings: 3
• 250 g tuna, in water derained
• 2 tablespoons extra light mayonnaise
• 2 tablespoons low fat yogurt
• 1 teaspoon chili flakes
• 1/2 teaspoon lime juice
• 80 g low fat cheese, sliced
• 2 tomatoes, sliced

Recipe

• 1 mix first 5 thing very well.
• 2 spread on panini bread. then put the tomato slice after that cheese slice on it.
• 3 grill it and enjoy it.

Low Fat Spinach And Artichoke Quiche

Total Time: 55 mins Preparation Time: 10 mins Cook Time: 45 mins

Ingredients

• 2 tablespoons fat free sour cream
• 1 tablespoon salt
• 2 1/2 cups fat-free half-and-half
• 8 eggs
• 1 tablespoon pepper
• 1 pinch nutmeg
• 1 prepared pie crust
• 3/4 cup chopped spinach
• 3/4 cup artichoke heart
• 3 cups shredded part-skim mozzarella cheese
• 1/2 cup reduced fat parmesan cheese

Recipe

• 1 for the batter:
• 2 in a medium mixing bowl, beat together the sour cream and the salt. add the half-and-half, eggs, pepper, and nutmeg.
• 3 for the crust:
• 4 preheat the oven to 350 degrees f.
• 5 place a pie tin on top of the pie crust and turn the crust upside down. place this inverted pie crust in the oven to bake for approximately 10 minutes or until edges begin to lightly brown. remove from oven and allow to cool.
• 6 to assemble:
• 7 mix the filling ingredients together. fill the blind baked pie shell with the filling. slowly pour some of the batter over the top of the filling, being careful not to have the batter flow over the edges of the crust. bake for 45 minutes until puffed and browned.

Low Fat Spicy, And A Little Sweet, Peanut Dressing

Total Time: 2 mins Preparation Time: 2 mins

Ingredients

• Servings: 2
• 2 tablespoons seasoned rice vinegar
• 1/2 tablespoon peanut butter (not chunky)
• 1/2 tablespoon soy sauce
• 1/2 tablespoon honey
• 1 teaspoon sesame oil
• 1 teaspoon hot red chili pepper flakes (i used mexican variety)
• 1/2 tablespoon fresh ginger, grated

Recipe

• 1 combine all ingredients in a small bowl, and whisk well.
• 2 add to your favorite salad.

Low Fat Tamale Pie

Total Time: 1 hr Preparation Time: 25 mins Cook Time: 35 mins

Ingredients

• Servings: 8
• 2 teaspoons canola oil
• 1 medium onion, chopped
• 1 large green bell pepper, chopped
• 1 lb extra lean ground beef
• 1 tablespoon chili powder
• 1 (16 ounce) can corn
• 1 (28 ounce) can crushed tomatoes
• 1 (4 ounce) can jalapenos (can use regular green chiles, or you can mix them)
• 1 (4 ounce) can sliced black olives
• 1 1/2 cups cornmeal (i use yellow, you may prefer )
• 1 teaspoon salt
• 1 quart nonfat milk
• 1/2 cup reduced-fat milk
• 1/2 cup reduced-fat cheese, shredded

Recipe

• 1 saute` onion and pepper in a large skillet over medium heat, crumbling meat and cook until no longer pink.
• 2 add chili powder, corn, tomatoes, jalapenos and olives. simmer for 20 minutes. transfer to an 11x7-inch baking dish.
• 3 meanwhile, combine cornmeal, salt and milk in a 2-qt. saucepan. heat on medium and untiol thickened, stirring almost almost continuously.
• 4 spread cornmeal over top of meat and vegetables.
• 5 sprinkle with cheese.
• 6 place in oven and bake for 20-25 minutes, until top is golden.

Low Fat Tapioca Jello

Total Time: 24 hrs Preparation Time: 24 hrs

Ingredients

• Servings: 4
• 5 cups water
• 1/2 cup baby pearl tapioca
• 1 cup sugar
• 1/2 cup orange jell-o, powder
• pineapple chunks (any amount desired) or (any amount desired)
• 1 cup cool whip reduced-fat whipped topping, thawed (for garnish)

Recipe

• 1 boil the water in a saucepan; add the tapioca.
• 2 soak the tapioca in the water for 8 hours, or overnight.
• 3 the next day, boil for 10 minutes until almost clear.
• 4 add the sugar and jell-o; let cool until stiff.
• 5 add in the fruit; mix.
• 6 top with whipped topping if desired.
• 7 divide into serving dishes; serve and enjoy!

Pan-fried Squash

Ingredients

• Servings: 4


• 1 tablespoon butter


• 2 cups diced yellow squash


• 2 cups diced zucchini


• 2 tablespoons balsamic vinegar

Recipe

• melt the butter in a large skillet over medium to medium-high heat. add the yellow squash and zucchini; cook and stir until lightly browned and tender. transfer to a bowl, and toss with balsamic vinegar.

Low Fat Sugar Cookies Of Goodness

Total Time: 25 mins Preparation Time: 15 mins Cook Time: 10 mins

Ingredients

• Servings: 40
• 3/4 cup sugar
• 1/3 cup unsweetened applesauce
• 1 egg
• 1 teaspoon vanilla
• 1 1/2 cups flour
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 2/3 cup powdered sugar
• 1 1/2 tablespoons low-fat butter
• 1/2 teaspoon vanilla
• water

Recipe

• 1 preheat oven to 350 degrees.
• 2 combine apple sauce and sugar until well mixed.
• 3 add egg and vanilla and continue to mix.
• 4 combine flour, baking powder, and salt in another bowl. add gradually to egg mixture.
• 5 take roughly a tablespoon size portion of dough and place it a lighty greased cookie sheet. works best if pressed flat (the dough when making the cookie).
• 6 bake in oven for 10 minutes.
• 7 take out of oven and remove from cookie sheet.
• 8 to make the frosting, in an electric mixer preferably, combine powdered sugar and butter and vanilla. add water according to consistency of frosting.

Low Fat Tater Tot Casserole-crock Pot Recipe

Total Time: 3 hrs 10 mins Preparation Time: 10 mins Cook Time: 3 hrs

Ingredients

• Servings: 8
• 1 lb 95% lean ground beef
• 32 ounces tater tots
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 (10 1/2 ounce) can healthy request cream of mushroom soup
• 1 tablespoon dried onion
• 1/4 cup skim milk

Recipe

• 1 brown ground beef and drain.
• 2 line crock pot with tater tots.
• 3 combine all other ingredients and pour mixture over the tater tots.
• 4 cover. cook on high 3 hours.

Low Fat Ranch Dressing

Total Time: 5 mins Preparation Time: 5 mins

Ingredients

• Servings: 14
• 12 ounces 1% fat cottage cheese or 12 ounces fat-free cottage cheese
• 1 (5/8 ounce) package hidden valley fat free ranch dressing
• 2 -4 ounces water

Recipe

• 1 mix cottage cheese and dressing packet in your blender.
• 2 add water, blending until desired consistency.
• 3 **update: i now use 16 ounces of the cottage cheese and use less water.

Low Fat Summertime Lemonade Cheesecake

Total Time: 15 mins Preparation Time: 15 mins

Ingredients

• 8 ounces fat free cream cheese, softened
• 1 teaspoon low-calorie lemonade drink mix (crystal light)
• 1/4 cup cold skim milk
• 1 (8 ounce) container fat-free cool whip, thawed
• 1 (9 inch) reduced fat graham cracker crust

Recipe

• 1 beat cream cheese and lemonade in a large bowl with a electric mixer on medium speed.
• 2 beat until well blended and smooth.
• 3 gradually add the milk; mix until well blended. finally stir in cool whip.
• 4 spoon into pie crust.
• 5 chill for 4 hours, or until firm.

Low Fat Turkey Crock Pot Stew

Total Time: 8 hrs 15 mins Preparation Time: 15 mins Cook Time: 8 hrs

Ingredients

• Servings: 6
• 3 cups peeled and cubed potatoes
• 2 -3 cups quartered mushrooms
• 1 cup chopped carrot
• 1 cup coarse chopped onion
• 2 garlic cloves, minced
• 1 teaspoon thyme
• 1 teaspoon basil
• 1/2 teaspoon pepper
• 4 turkey breast, cut in 1-inch cubes
• 2 tablespoons flour
• 1/2 cup dry
• 2 tablespoons tomato paste
• 1/2 cup fat free chicken broth
• 1 teaspoon worcestershire sauce
• 1/4 cup chopped fresh parsley

Recipe

• 1 combine the 1st 8 ingredients in a 3 qt crock pot.
• 2 dry the turkey cubes and coat with the flour. arrange on top of veggies.
• 3 mix the , broth, tomato paste and worcestershire sauce in a bowl. pour over turkey.
• 4 cover and cook on low for approx 8 hours.
• 5 during the last hour, stir once or twice and break apart the cubes.
• 6 do not take the lid off for more than a minute or 2.
• 7 stir in the parsley just before you serve it.