Strawberry Pie (LOW
2 cups water
1 package sugar free vanilla pudding
1 package sugar free strawberry jello
4 cups Strawberries
fat free whipped topping (optional)
Bring water and pudding mix to boil.
stove, add package of jello and stir. Allow to cool. Line a pie plate with sliced
pudding on top of strawberries.
set in refrigerator for at least one hour until firm or overnight for best
fat free whipped topping if desired.
Veggie Chili (LOW
1 cup onions chopped
1/2 cup bell pepper chopped
1 tablespoon chili powder
1/2 teaspoon salt
1/2 teaspoon cumin
1/4 teaspoon garlic powder
2 cups tomato juice
16 ounces red kidney beans, cooked,
15 ounces pinto beans, cooked, drained,
15 ounces great northern beans, cooked,
Prepare dry beans the day before or buy
canned beans and drain them. Cook onions and peppers in sauce pot until tender. Stir in
seasonings. Add tomato juice. Bring everything to a boil then add beans. Reduce heat and allow
to simmer on very low heat 20 minutes or until ready to serve.
This recipe also lends well to crock
pot cooking, 3 to 4 hours on high, or 6 to 8 on low. To make in the crock pot simply stir
together all the ingredients and set crock pot to desired setting. Come home to a warm inviting
chili on a cold fall evening.
Blackened Chicken (LOW FAT)
1 teaspoon paprika
1/4 teaspoon salt
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon dried thyme
1/4 teaspoon ground white pepper
1/4 teaspoon onion powder
4 skinless, boneless chicken breast halves
Mix together paprika, salt, cayenne, cumin, thyme, pepper and onion
powder. Coat chicken with mixture. Heat oil in skillet until very hot.
Add chicken seasoned side down, and cook for 1 minute. Turn, and
cook 1 minute on other side, this is the "blackening" step. Place chicken on a lightly
greased cookie sheet.
Bake at 350 degrees F for 10 minutes or until chicken is no longer
pink inside and juices are clear. You can also use this rub mixture on pork, turkey, and
other meats. It's especially great when grilling.
Carrot Muffins (LOW FAT)
1 3/4 cup rolled oats
1 cup flour
1/2 cup sugar
1 tablespoon baking powder
1/4 teaspoon nutmeg
2 1/3 cups shredded carrot
2/3 cup fat free milk
2 tablespoons fat free sour cream
1/4 cup egg whites, lightly beaten
Line muffin pan with papers or spritz with nonstick spray. In a
mixing bowl, combine flour, sugar, oats, baking powder, and nutmeg.
In a separate bowl mix together carrots, milk, sour cream, and egg
white. Blend together dry and wet ingredients.
Fill each muffin cup a little over half full. Bake at 350 degrees F
for 20 minutes.
Chicken Roll Up (LOW FAT)
8 ounce package nonfat cream cheese, softened
3 tablespoons chopped green onion
1 1/2 cups cooked chicken breast cuts
2 tablespoons nonfat sour cream
1 teaspoon dried dill
4 (10 inch) low-fat flour tortillas
1 1/2 cups fresh spinach
Nonfat ranch salad dressing or salsa
Combine the cream cheese, onion, chicken, sour cream and dill.
Spread on tortilla. Place spinach leaves on top of the filling layer. Roll tortillas and cover with
Refrigerate at least 1 hour or overnight before serving. Slice into
bite size pieces and serve with dip of your choice such as nonfat ranch or salsa.
Easy To-Go Breakfast Bars (LOW FAT)
1/3 cup oatmeal
1/4 cup low-fat/fat free hot cocoa mix
1 tablespoon peanut butter
cup of coffee
Mix together oatmeal, cocoa mix and peanut butter. Pour
coffee and stir in until mixture is well moistened. Spread mixture on a piece of plastic wrap
and shape into a bar. Cover with plastic wrap and freeze overnight.
Make several at the beginning of the week and you'll be set all
week! Multiply everything by 5 and you'll have plenty of bars for the workweek. These
are way better than store bought prepackaged fattening ones!
Eggplant Parmesan (LOW FAT)
1 eggplant pared and sliced 1/2" thick
1 egg white, lightly beaten with 2 tablespoons water
1/2 cup seasoned Italian bread crumbs
1 cup reduced fat spaghetti sauce
3/4 cup shredded fat free mozzarella cheese
Grated Parmesan cheese for garnish
Coat eggplant with egg white and then dust with bread crumbs.
Arrange on baking sheet and bake at 350 degrees F for 30 minutes. Flip and bake 10 more minutes
until browned. Spread sauce in bottom of a square baking dish.
Arrange half eggplant over sauce. Add half cheese. Repeat layering
pattern. Bake 350 degrees F for 30 -40 more minutes.
Eggplant should be tender when done. Sprinkle with a small amount
of grated parmesan cheese at serving time.
Grilled Lemon-Ginger Chicken (LOW FAT)
2 tablespoons fresh lemon juice
2 tablespoons lite soy sauce
1/2 cup red raspberry preserves
2 tablespoons fresh ginger root, peeled and grated
1 teaspoon fresh garlic, minced
4 boneless, skinless chicken breast halves
4 lemon wedges (for garnish, optional)
In a baking dish blend together lemon juice, soy sauce, preserves,
ginger root and garlic. Marinate chicken in this mixture for at least 15 minutes (longer is even
Grill the chicken for 7 minutes per side or until no longer pink
and juices are clear. Serve garnished with lemon wedges. Marinating before grilling helps
keeps the chicken from drying out for a tender and juicier result than if you just grilled plain
Island White Fish (LOW FAT)
1 medium sweet onion
1 large green bell pepper, sliced
1 large zucchini, sliced
1 clove garlic, pressed
1 - 14 1/2 ounce can diced diced tomatoes (Italian
16 ounces firm mild white fish
Olive oil cooking spray
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Optional: large green olives sliced in half
Slice onion, bell pepper and zucchini and set aside. Mix together
pressed garlic with the tomato. Spread the onion, bell pepper and zucchini slices in a baking
dish. Spoon half tomato mixture over that, distribute evenly.
Top with fish fillets. Spritz fillets with cooking oil and sprinkle
with salt and pepper to your liking. Spoon the other half of tomato mixture over top of that.
Cover with foil. Bake at 350 degrees F for 25 - 30 minutes.
Can also be wrapped in layer of foil and cooked on grill or over a
Orange Glazed Pork Tenderloin (LOW FAT)
1 pork tenderloin -- (8-ounce)
1/4 teaspoon coarsely ground pepper
1/3 cup orange marmalade
2 tablespoons chopped fresh mint
2 tablespoons low-sodium soy sauce
2 cloves garlic -- minced
Fresh mint sprigs
Trim any fat from tenderloin. Cut into two pieces. Cut a
lengthwise slit down each piece, about 2/3 of the way through and then flatten.
Spritz tenderloin with cooking spray and then sprinkle tenderloin
with ground pepper to your liking. Combine marmalade, fresh mint, soy sauce, and garlic.
Place tenderloins in roasting pan and pour marmalade mixture over
top and spread out evenly.
Bake at 350 degrees F for 35 minutes or until juices run clear.
Garnish with mint springs at serving time.