August 2, 2021

Egg in a Hole Quinoa

Egg in a Hole Quinoa 6 Servings Ingredients 1.5 Tbsp peanut oil, divided 6 scallions, thinly sliced, divided 1 Tbsp minced fresh garlic 1 Tbsp minced fresh ginger 3 cups fresh green beans, trimmed and cut into 1/2 inch pieces 1 yellow squash, diced 1 zucchini, diced 2 cups cold cooked quinoa 3 Tbsp oyster sauce 6 large […]
July 17, 2021

Low Fat Hummus

Low Fat Hummus 5 Servings (about 1/4 cup/serving) Ingredients 1 (15-ounce) can chickpeas, rinsed and drained2 cloves garlic, chopped2 tablespoons freshly squeezed lemon juice1 tsp Bragg Liquid Aminos or low-sodium tamari2 Tbsp vegetable broth or water Directions 1.Blend all ingredients using a high speed blender or food processor until it forms a thick paste. Add more water if needed for desired consistency.2. Serve chilled or at […]
July 13, 2021

Barley Pilaf

Barley Pilaf 6 Servings Ingredients 1 tablespoons olive oil1 small onion (finely chopped)6 garlic cloves (minced)1 cup pearled barley**2 1/2 cups chicken or vegetable broth1/2 teaspoon kosher salt1/4 teaspoon freshly ground black pepper2 tsp Trader Joe’s 21 Seasoning Salute1 teaspoon lemon zest **Hulled barley (which has only had the indigestible outer husk removed) can also be used for […]
June 26, 2021

Chicken and Vegetable Stir-fry with Peanut Sauce

Chicken and Vegetable Stir-Fry with Peanut Sauce 8 Servings Ingredients 1/2 cup PBFit Peanut Butter Powder (packed) or another brand of PB Powder 2 Tbsp reduced sodium soy sauce 3 Tbsp lime juice 2 Tbsp water, more if needed 2 cloves garlic, minced 2 tsp ginger, minced 1/2 Tbsp honey 1 tsp sriracha32 ounces chicken breast, cut into […]
June 13, 2021

Lowfat Peanut Butter Energy Bites

Lowfat Peanut Butter Energy Bites 12 Servings Ingredients 1 cup (96 grams) Original PB Fit Peanut Butter Powder (pat powder down)1/4 cup water2 Tbsp honey1.5 cups old fashioned oats1/4 cup semi-sweet mini chocolate chips Directions 1. Place first 3 ingredients in a bowl and mix well with a wooden spoon. 2. Add in oats and mini chocolate chips […]
June 7, 2021

Black Bean Brownies

Black Bean Brownies 12 Servings Ingredients 15 oz can of Low Sodium black beans, well rinsed and drained 2 large eggs 3 Tbsp canola oil1 tsp vanilla extract 3/4 cup cocoa powder 1/4 tsp salt 1/2 cup granulated sugar 1.5 tsp baking powder Directions 1. Preheat oven to 350°F. Line 9 x 9 inch pan with parchment paper […]
May 25, 2021

Southwestern Salad

Southwestern Salad 10 Servings Ingredients 1 red bell pepper, diced1 small red onion, diced2 cans black-eyed peas (15.5 oz)1 can corn (15.25 oz)3 Tbsp canola oil2 Tbsp vinegar1 tsp cumin1/4 tsp salt1/2 tsp ground black pepper1/4 cup fresh cilantro, chopped Directions 1. Drain and rinse the black-eyed peas and corn and place in a large bowl.2. Add rest […]
May 7, 2021

Black Bean Burgers

Black Bean Burgers 8 Servings Ingredients 2 (15 ounce) cans low sodium black beans, drained, rinsed, and patted dry 1/2 Tablespoon extra virgin olive oil1 green bell pepper, finely chopped 1 cup yellow onion, finely chopped3 garlic cloves, minced (about 1 Tablespoon) 1 cup shredded carrots1 and 1/2 teaspoons ground cumin1 teaspoon chili powder1/2 teaspoon garlic powder1/4 teaspoon smoked paprika1/2 cup whole wheat bread crumbs or oat flour2 large eggs1 […]
May 5, 2021

Dried Apricot Oatmeal Cookies

Dried Apricot Oatmeal Cookies 36 Servings Ingredients 3/4 cup wheat flour3/4 cup all purpose flour1 tsp cinnamon1 tsp baking powder1/2 tsp sea salt or kosher salt3 cups old fashioned oats1/2 cup unsalted butter3/4 cup packed light brown sugar1/2 cup unsweetened applesauce2 large eggs1 tsp vanilla extract2 cups dried apricots, cut into 1/2 inch pieces (or other dried fruit […]
April 26, 2021

Turkey Taco Soup

Turkey Taco Soup 8 Servings Ingredients 1 pound ground turkey (93% lean)1 onion, chopped1 package Hidden Valley Ranch Salad Dressing and Recipe Mix1 package Less Sodium Taco Seasoning (Ortega 40% Less Sodium)1 can Low Sodium black beans1 can Reduced Sodium pinto beans2 cans S & W Mexican Style Tomatoes1 can Shoopeg corn (11 oz) Directions 1. Place ground […]
April 11, 2021

Moroccan Egg Bake

Moroccan Egg Bake 7 Servings Ingredients 1 cup diced yellow onion 1 cup diced red bell pepper1 Tbsp Olive Oil 2 teaspoons minced garlic 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/4 teaspoon ground cinnamon 1/4 teaspoon allspice 2 Tbsp harissa (sold at Trader Joe’s) 28 ounce can crushed tomatoes 15 ounce can chickpeas, rinsed and drained […]
March 30, 2021

Super Low-fat Potato Salad

Super Low-fat Potato Salad 8 Servings Ingredients 2 lbs. potatoes (6 medium), boiled until done and cooled4 Tbsp Best Foods® Low Fat Mayonnaise Dressing(For Fat-free option: Substitute 2 Tbsp nonfat plain yogurt and 2 Tbsp nonfat sour cream instead of mayonnaise dressing)1 1/2 tsp salt1/4 tsp ground black pepper1 cup thinly sliced and diced celery1 thinly sliced and […]
March 15, 2021

Greek Yogurt Ranch Dressing and Dip

Greek Yogurt Ranch Dressing and Dip 9 Servings Ingredients 1 cup plain nonfat Greek Yogurt1 teaspoon dried dill1 teaspoon dried chives1 teaspoon dried parsley1 teaspoon garlic powder1 teaspoon onion powder1/2 teaspoon salt1 tablespoon rice vinegar1-2 tablespoons water, as needed1/2 teaspoon cracked black pepper or 1/4 teaspoon ground black pepper Directions Add all ingredients to a blender or food processor and pulse until mixed well. Add salt and pepper to taste and add water to make it into desired consistency: […]
March 15, 2021

Nonfat Honey Mustard Dressing

Nonfat Honey Mustard Dressing 9 servings Ingredients 1/2 cup plain nonfat Greek yogurt1/4 cup honey1/4 cup spicy brown mustard2 Tbsp lemon juice Directions In a small bowl, combine all the ingredients until mixed well. Refrigerate in a covered container until served. Nutrition:  Serving Size 2 Tbsp / Calories 41 / Total Fat 0.3/ Cholesterol 1 mg / Sodium […]
March 15, 2021

Fat Free Lemon Yogurt Vinaigrette

Fat Free Lemon Yogurt Vinaigrette 8 servings Ingredients 1/4 cup fresh lemon juice2 Tbsp red wine vinegar1 clove of garlic, minced2 tsp Dijon mustard1 tsp Splenda sugar substitute3/4 cup plain nonfat Greek yogurt Directions In a small bowl, combine all the ingredients except for the yogurt. Whisk in the yogurt and refrigerate until served. Nutrition:  Serving Size 2 […]
March 15, 2021

Basic Yogurt and Vinegar Salad Dressing

Basic Yogurt and Vinegar Salad Dressing 16 servings Ingredients 1 1/2 tsp garlic powder1/2 – 1 tsp ground black pepper1 Tbsp mustard (preferably Dijon mustard but any mustard will work)8 ounces vinegar (apple cider, balsamic vinegar or a combination of both of these vinegars)8 ounces plain nonfat yogurt (Greek yogurt has a higher amount of protein) Directions In […]
March 15, 2021

Basic Yogurt Salad Dressing

Basic Yogurt Salad Dressing 8 servings Ingredients 1 cup plain nonfat yogurt2 tsp lemon juice1 tsp Dijon mustard1 tsp chopped fresh parsley1 tsp chopped fresh chives Directions In a small bowl, beat together yogurt and lemon juice until smooth. Stir in mustard, parsley and chives. Refrigerate until ready to serve. Nutrition:  Serving Size 2 Tbsp / Calories 18 […]
March 14, 2021

Low Fat Green Goddess Dressing

Low Fat Green Goddess Dressing 16 Servings Ingredients 3 cloves garlic, minced2 Tbsp chopped parsley leaves1/2 cup rice vinegar1 tsp Dijon-style no-salt added mustard3 Tbsp low fat cottage cheese1 cup skim buttermilk1 1/2 Tbsp apple juice concentrate1 Tbsp grated parmesan cheese1/2 cucumber, seeded, peeled and choppedJuice from 1/2 fresh limeDash of pepper Directions Combine all ingredients in a […]
March 14, 2021

Greek Garlic Salad Dressing and Dip

Greek Garlic Salad Dressing and Dip 32 Servings Ingredients 4 cups nonfat yogurt (1 quart)2 medium cumbers, peeled, seeded and diced2 garlic cloves, minced3 Tbsp finely chopped fresh dill weed Directions Combine all ingredients in a glass bowl. Cover and refrigerate for several hours.Use as a dip or a salad dressing. Nutrition :  Serving Size is 2 Tbsp […]
March 14, 2021

Creamy Garlic Italian Dressing

Creamy Garlic Italian Dressing 8 servings Ingredients 1/2 cup low fat buttermilk1/2 cup low fat cottage cheese1 medium-sized garlic clove, minced2 water-packed artichoke hearts, rinsed and chopped1/4 small onion, minced2 tsp fresh lemon juice1 tsp tamari or low-sodium soy sauce1 tsp cider or wine vinegar1/4 tsp dried leaf oregano1/4 tsp grated parmesan cheese1 generous tsp minced fresh parsley […]
March 14, 2021

Creamy Cucumber Artichoke Dressing

Creamy Cucumber Artichoke Dressing 6 Servings Ingredients 1/2 medium cumber, peeled, seeded and chopped3 water packed artichokes, rinsed and chopped1/2 tsp garlic powder, or 1 garlic clove, minced1-2 green onions, white part only1 tsp fresh lemon juice1 tsp low-sodium soy sauce1/2 cup lowfat buttermilk1/4 tsp dried dill weed Directions Combine all ingredients in a blender or food processor. […]
March 14, 2021

Low Fat Basic Vinaigrette

Low Fat Basic Vinaigrette 7 Servings Ingredients 1/4 cup red wine vinegar or rice vinegar1/2 cup water1 Tbsp plus 1 tsp apple juice concentrate1/4 tsp garlic powder1 tsp onion powder1 tsp fresh lemon juice1 tsp tamari or low-sodium soy sauce1/2 tsp Dijon-style no salt added mustardDash of red (cayenne) pepper (Optional) Directions Place all ingredients in a jar […]
March 13, 2021

Low Fat Sour Cream Blue Cheese Dressing

Low Fat Sour Cream Blue Cheese Dressing 10 Servings Ingredients 1/2 cup nonfat sour cream1/2 cup nonfat mayonnaise1/4 cup white wine vinegar2 cloves garlic, minced 1/4 tsp ground white pepper1/2 cup crumbled blue cheese, divided Directions Combine all of the ingredients except for 1/4 cup of the blue cheese in a food processor or blender, and process for […]
March 13, 2021

Low Fat Ranch Dressing

Low Fat Ranch Dressing 4 Servings Ingredients 1/2 cup nonfat mayonnaise1/4 cup nonfat sour cream1/4 cup nonfat yogurt1 tsp chopped shallots or 1/2 tsp chopped green onions1.5 tsp lemon juice1/2 tsp minced garlicSalt, black pepper, and cayenne pepper Directions In a small bowl, whisk together mayonnaise, yogurt, sour cream, lemon juice, shallots and garlic. Season to taste with […]
March 13, 2021

Low Fat Caesar Salad Dressing

Low Fat Caesar Salad Dressing 6 Servings Ingredients 1/2 cup nonfat mayonnaise2 Tbsp grated nonfat Swiss Cheese1 Tbsp lemon juice1 Tbsp red wine vinegar2 tsp Dijon mustard1 clove garlic, minced1/8 tsp black pepper Directions Put all ingredients into a bowl and whisk to blend. Nutrition :  Serving Size is 2 Tbsp / Calories 40 / Total Fat 0.3 […]
February 28, 2021

How to Cook Brown Rice

How to Cook Brown Rice Directions Choose the right size pot. For cooking 1 to 2 cups of dry brown rice, a 2-quart saucepan will work well. If the pot is too big, the rice may not steam right. If the pot is too small, it may boil over and make a mess. Make sure the lid fits […]
February 28, 2021

Lemon Spinach Quinoa Salad

Lemon Spinach Quinoa Salad 8 Servings Ingredients 1 cup Ancient Harvest Tri-Color Quinoa1/2 Tbsp extra virgin olive oil2 red bell peppers, chopped15.5 ounce can of chickpeas (drained and rinsed)6 ounce baby spinach1/2 cup of feta cheese (optional)Dressing:3 Tbsp fresh lemon juice2 Tbsp extra virgin olive oil2 tsp dry oregano 1/4 tsp salt1/4 tsp freshly ground black pepper Directions […]
February 24, 2021

How to Cook Quinoa

How to Cook Quinoa Quinoa is technically a seed with a nutty flavor; however, it can be used in the same ways as other whole grains. There are 3 main types found in the U.S.: white, red, and black. White quinoa has the most delicate flavor and lightest texture. Red and black quinoa tend to be bolder and […]
February 14, 2021

Slow Cooker Sweet and Sour Chicken

Slow Cooker Sweet & Sour Chicken 8 Servings Ingredients 2 pounds skinless, boneless chicken thighs 2 red bell peppers, chopped 2 green bell peppers, chopped 1.5 cups low sodium chicken broth 1 medium yellow onion, chopped 2 cups thinly sliced carrots 1/4 cup lower-sodium soy sauce 2 Tbsp lower sodium Worcestershire sauce 1 Tbsp ground Chile paste (samba […]
February 13, 2021

Apple Cinnamon Oatmeal Muffins

Apple Cinnamon Oatmeal Muffins 12 Servings Ingredients 3 cups old-fashioned oats2 Tbsp light brown sugar, packed2 tsp baking powder2 tsp ground cinnamon1/4 tsp salt1 cup non-fat milk2 eggs, large1/2 cup unsweetened applesauce2 tsp vanilla extract1 1/4 cups peeled and diced apples (about 2 medium sweeter apples like Honey Crisp) Directions Preheat oven to 350° F. Spray a 12 […]
February 7, 2021

Lemon Blueberry Sour Cream Bread

Lemon Blueberry Sour Cream Bread 16 Servings Ingredients ¾ cup all-purpose flour¾ cup whole wheat flour1 ½ Tbsp all-purpose flour2 tsp baking powder3 eggs2/3 cup sugar 1 cup nonfat sour cream 1/4 cup oil½ cup unsweetened applesauce½ tsp lemon extract1 Tbsp lemon juice1 tsp vanilla1 ½ cups fresh or frozen blueberries Directions Preheat oven to 350° F. Combine […]
December 9, 2020

Cream of Zucchini Soup

Cream of Zucchini Soup Serves 4 Ingredients ½ small onion, quartered 2 cloves garlic 3 medium zucchini, skin on cut in large chunks 32 oz. reduced sodium Swanson chicken broth (or vegetable) 2 Tbsp reduced fat sour cream Kosher salt and black pepper to taste Fresh grated Parmesan cheese, for topping (optional) Directions Combine chicken broth, onion, garlic […]
December 5, 2020

Pumpkin Spice Cookies

Pumpkin Spice Cookies Makes 24 cookies Ingredients ½ cup whole wheat pastry flour½ cup all purpose flour¼ tsp. baking soda2 tsp. pumpkin pie spice1/8 tsp. salt½ cup organic granulated sugar½ cup brown sugar2 TBSP. butter, melted1 egg white2 TBSP. pumpkin puree1 tsp. vanilla extract½ cup mini chocolate chips Directions Preheat oven to 350 degrees F. Line 2 cookie […]
December 5, 2020

Baked Yam Chips

Baked Sweet Potato Chips- Savory or Sweet 8 Servings Ingredients 2- 7 oz. sweet potatoes, peeled and sliced thin Celery Salt and black pepper to taste, Cajun or BBQ spice blends would be delicious as well Directions Preheat oven to 350 degrees F. Peel potatoes, slice into thin rounds. Place parchment paper on large cookie sheet. Place the […]
December 5, 2020

Whole Wheat Banana Pancakes

Low-Fat Whole Wheat Banana Pancakes Makes 12 pancakes Ingredients 1 cup whole wheat flour1 large egg1 cup nonfat milk2-3 bananas, mashed, about 1 ½ cups1 ½ tsp vanilla extract1 ½ tsp. baking powder¼ tsp salt Directions In a small bowl, mash the bananas until they are lumpy, set aside.  In a medium bowl, whisk flour, baking powder, and […]
December 5, 2020

Mock Guacamole

Mock Guacamole Ingredients 16 ounce package frozen green peas, thawed2 Tbsp lemon juice2 cloves garlic, crushed1 Tbsp rice vinegar1 Tbsp lower sodium soy sauce½ tsp. vanilla extractPinch of red pepper Directions Combine all ingredients in a food processor or high-speed blender. Taste, adjust lemon juice and red pepper to taste.  Nutrition: 6 Servings/ Calories 60 / Total Fat […]
December 5, 2020

Fruity Yogurt Sundae

Fruity Yogurt Sundae Servings 1 Ingredients 3 oz. of fat free yogurt with fruit½ of a banana 3 fresh strawberries, cut in half1 peach, sliced1 Tbsp of all-natural fruit jam or honey Directions Place yogurt into the bottom of a small fruit bowl. Slice the banana over the yogurt. Half the strawberries and place on top. Add one […]
December 5, 2020

Spicy Black Bean Soup

Spicy Black Bean Soup Serves 6 Ingredients 1 cup onion, diced1 cup carrot, peeled and diced carrot (approx. 2 medium)1 green bell pepper, diced3 stalks celery, diced½ jalapeno, de-seeded and minced (or a whole one for extra spiciness)3 cloves garlic, minced2 tsp. each cumin, oregano and chili powder3–4 cups vegetable broth (start with 3 cups, add a bit if it seems too thick)1 cup tomato sauce1-19 oz. can […]
December 5, 2020

Stuffed Portobello Mushrooms

Stuffed Portobello Mushrooms Serves 3 Ingredients 3 large fresh portobello mushrooms, stems removed, set aside 2 celery stalks, diced 2 cloves garlic, minced 1 cup chicken broth 1 medium onion, diced 1 medium orange or red bell pepper 1.5 oz. fat-free feta crumbles ¼ cup fresh shaved parmesan cheese 1 ½ tsp. garlic hickory or some type of […]
December 5, 2020

Three-Bean Salad

Three Bean Salad Serves 6 Ingredients 1-15 oz. can black beans, drained and rinsed 1-15 oz. can kidney beans, drained and rinsed 1-15 oz. can garbanzo beans, drained and rinsed 1 sweet onion, thinly sliced 2 celery stalks, finely diced 1 tomato, chopped 1 cup salsa 2 TBSP. lime juice 1 tsp. chili powder Directions Combine beans and […]
December 5, 2020

Sweet Fall Yams

Sweet Fall Yams Serves 4 Ingredients 1lb. mixed sweet potatoes and yams, peeled, cut into 1-inch cubes 2 medium pears, ripe, cored and cut into ¾ inch pieces 2 tsp. lemon juice 4 tsp. cornstarch 1/8 tsp. salt 1/8 tsp allspice ¼ cup apple juice or cider ¼ cup golden raisins or dates 1/3 cup fat free milk […]
December 5, 2020

Fruity Cabbage Slaw

Fruity Cabbage Slaw Serves 4 Ingredients 1 cup plain fat-free yogurt or sour cream 1/3 cup apple cider vinegar ¼ cup apple juice ½ tsp. salt ¼ tsp. celery seed 6 cups red cabbage, shredded 2 carrots, grated 1 granny smith apple, diced (any tart and crisp variety will work) 1 bartlett pear, diced ¼ cup red onion, […]
December 5, 2020

Sweet Potato Casserole

Sweet Potato Casserole Ingredients 3 lbs. sweet potatoes, peeled and cut into chunks 1/3 cup fat free milk ¼ cup eggbeater or egg whites 2 TBSP brown sugar ½ tsp. salt ½ tsp. vanilla extract ½ tsp. ground cinnamon Non-stick cooking spray Directions Place the sweet potatoes in a large saucepan or Dutch oven. Cover with water. Bring […]
December 5, 2020

Cool-as-a-Cucumber Salad

Cool-as-a-Cucumber Salad Serves 6 Ingredients 4 cups cooked brown rice, cooled 1 medium cucumber, seeds removed, peeled and diced ¾ cup plain non-fat yogurt or sour cream ¼ onion, fine diced 1 TBSP. balsamic vinegar 2 tsp. dried dill weed 1 tsp. salt ¼ tsp fresh ground black pepper Fresh herbs for garnish- cilantro, mint, and/or basil Directions […]
November 21, 2020

Chicken Black Bean Salad

Chicken Black Bean Salad Serves 4 Ingredients 6 cups fresh baby spinach 1-15 oz. can black beans, rinsed and drained 1 cup bell pepper, chopped 2 cups chicken breasts, cooked and shredded 1 cup salsa 4 TBSP. fat-free sour cream Directions 1. In a large bowl, combine the shredded chicken breast, black beans, bell pepper, and salsa 2. […]
November 21, 2020

Sun-Dried Tomato Hummus

Sun-Dried Tomato Hummus Serves 8 – ¼ cup servings Ingredients 1- 15 oz. can garbanzo beans, rinsed and drained 1/3 cup fat-free yogurt 2-3 TBSP. tahini 3 cloves garlic 3 TBSP. sun dried tomato bits 1 tsp. dried oregano 1 tsp. dried mint 2-3 tsp. lemon juice Salt and pepper to taste Pita bread or fresh cut veggies, […]
November 21, 2020

Sunshine Stew

Sunshine Stew Serves 6 Ingredients 6 cups veggie broth 1 ½ cups spilt mung beans 2 tomatoes, chopped 2 cups yams, peeled and chopped 1 tsp. fresh garlic, minced 2 TBSP. dried parsley 1 tsp. dried dill weed 2 cups broccoli florets 1 TBSP. soy sauce Fresh ground black pepper Dash of hot sauce if desired Directions 1. Place […]
November 21, 2020

Green Citrus Salad

Green Citrus Salad with Fat-Free Honey Dressing Serves 6 Ingredients ¼ cup honey ¼ cup white wine vinegar 2 heads of romaine lettuce 1 head radicchio, leaves separated 2 satsumas, peeled and in segments 1 cup dried cranberries Directions 1.  Combine vinegar and honey with ¼ cup of water in a jar or small bowl. 2.  If in […]
November 21, 2020

Raisin-Carrot Cake

Raisin-Carrot Cake Serves 12 Ingredients 1 cup raisins 1 cup carrots, grated ½ cup honey ¼ cup dates, chopped 1 tsp. cinnamon 1 tsp. all spice ½ tsp. nutmeg ¼ tsp. ground clove 1 ½ cups whole wheat flour ½ cup bran 1 tsp. baking soda ¼ cup walnut pieces Directions 1. Preheat oven to 350 degrees F. […]
November 20, 2020

Low-Fat Roasted Garlic Bread

Roasted Garlic Bread Ingredients 1 baguette, sliced on the diagonal 1 head garlic 4 TBSP. vegetable broth Salt to taste Directions 1. Preheat the oven to 400 degrees F.  2. Cut top of garlic head off, drizzle 2 tablespoons of broth over the top. Wrap in foil and place in oven for 25-30 minutes.  3. Remove from oven, […]
November 20, 2020

Festive Pumpkin Stew

Festive Pumpkin Stew Ingredients 2 cups veggie broth 1 onion, chopped 1 red bell pepper, roughly chopped 1 tsp. garlic, minced 2 tsp. chili powder 2 bay leaves 1 ½ tsp. ground oregano Fresh ground black pepper 1 cup celery, diced 3 carrots, cut into 1-inch pieces 1- 15 oz. can of corn (frozen or fresh would be […]
November 20, 2020

Blueberry Cottage Cheese Oatmeal

Blueberry Cottage Cheese Oatmeal Ingredients ¼ cup old fashion oats ½ cup fresh or frozen blueberries (thawed) ½ TBSP. ground flax seed ½ cup low-fat cottage cheese ½ tsp. brown sugar Pinch of cinnamon Dash of vanilla extract Directions 1. Place ingredients in microwave safe bowl and microwave for one minute. 2.  If using a stove top, make […]
November 20, 2020

Crustless Quiche

Crustless Quiche Ingredients 1 ½ cups yellow squash, sliced 1 ½ cups zucchini, sliced 1 large orange bell pepper, chopped 1 cup spinach leaves, rough chopped 2 cloves roasted garlic 1 TBSP. ground thyme 3 large eggs 3 large egg whites ¾ cup non-fat milk ¾ tsp. salt ¼ tsp. ground black pepper 2/3 cup reduced-fat shredded cheese […]
November 20, 2020

Moroccan Bulgur Casserole

Moroccan Bulgur Casserole Ingredients 3 cups chicken or vegetable stock 1 onion, diced 1 tsp fresh ginger, minced 1 ½ tsp. ground cumin 1 ½ tsp. ground coriander 1-15 oz. can diced tomatoes 1-15oz. can garbanzo beans, drained and rinsed 1 cup uncooked bulgur wheat 2 sweet potatoes (medium sized), peeled and cubed ½ cup raisins 1/3 cup […]
November 20, 2020

How to Cook Spaghetti Squash

How to Cook Spaghetti Squash You can find spaghetti squash in the produce section in early fall throughout the winter.  It is oblong and a soft yellow color.  When cooked, the strands pull out just like noodles.  You can rake them out with a fork.  It is a great low-carb option for noodles.  Eat with marinara, pesto, and/or […]
November 20, 2020

Costa Rican Potatoes and Beans

Costa Rican Potatoes and Beans Ingredients ½-1 cup veggie broth 1 onion, diced ½ tsp. fresh garlic, minced 1 jalapeno pepper, deseeded and minced 2 ½ cups fresh tomatoes, diced 4 cups packed, chopped spinach 3 cups potatoes, cooked and cubed 1-15 oz. can black beans, drained and rinsed 1 cilantro bunch, for garnish Fresh ground black pepper, […]
November 20, 2020

Split Pea Soup

Split Pea Soup Serves 8-10 Ingredients 1 cup split peas ½ cup dried baby lima beans ¼ cup barley 8 cups chicken stock 1 yellow onion, diced 2 bay leaves 1 tsp. celery seed 2 carrots, sliced lengthwise 2 potatoes, peeled and cubed 2 celery stalks, diced 2 TBSP. dried parsley 1 tsp. dried basil 1 tsp. paprika […]
November 20, 2020

Power Loaf

Power Loaf Dry Ingredients 1 cup dried cranberries 1 cup whole wheat flour ½ cup AP flour 1 tsp. baking powder ½ cup granola ½ cup walnut pieces Wet Ingredients 2 bananas, mashed 2/3 cup unsweetened apple sauce 2/3 cup non-dairy milk beverage 2 tsp. vanilla extract Directions 1. Preheat oven to 350 degrees F. 2. Combine the […]
November 14, 2020

Oatmeal Protein Pancakes

Oatmeal Protein Pancakes Ingredients 5 egg whites 2 TBSP. apple sauce 1 scoop protein powder Dash of cinnamon 1 cup oatmeal Directions Mix all the ingredients and cook on a griddle. Tip: This is just a basic recipe you can do so much with it.  Some add frozen or fresh blueberries. 
November 14, 2020

Oatmeal Creme Brulee

Oatmeal Crème Brulee Ingredients 2 ¼ cups oatmeal 3 egg whites 1/3 cup raw cane sugar ¼ tsp. salt 3 1/3 cup non-fat milk 2 tsp. vanilla extract Dash of cinnamon 1 TBSP. brown sugar Directions Preheat oven to 350 degrees F. Line a baking dish (9×12 or 8×11) with parchment paper or use cooking spray. Combine milk, […]
November 14, 2020

BBQ Bean Salad

BBQ Bean Salad Serves 6-9 Ingredients 1-15 oz. can black beans, drained and rinsed 1-15 oz. pinto beans, drained and rinsed 1-15oz. white beans, drained and rinsed ½ cup yellow onion, diced 1 bell pepper, diced 1 cup corn kernels, frozen or canned ½ cup bottled barbeque sauce, READ LABEL, minimal ingredients 1 TBSP. red wine vinegar 2 […]
November 14, 2020

Creamy Yogurt Dip

Creamy Yogurt Dip Similar to Greek tzatziki dip, great for dipping veggies. Makes about 1 ½ cups. Ingredients 1 cup plain dairy free yogurt ½ cucumber peeled, seeded, diced ½ tsp. sea salt ¼ cup tofu sour cream 2 TBSP. fresh lemon juice 1 tsp. fresh dill, minced 3 cloves garlic, crushed Fresh ground pepper, to taste Directions […]
November 14, 2020

Orange-Ginger Chicken

Orange-Ginger Chicken Serves 4 Ingredients ½ cup fresh orange juice 1 onion, diced 2 cups cooked brown rice 3 TBSP. fresh ginger, grated 2 tsp. dried parsley ¼ tsp. dried thyme ¼ tsp. cinnamon 4- 4oz. chicken breasts 6 green onions, fine chopped, for garnish Directions Preheat oven to 350 degrees F. Heat 1 TBSP orange juice in […]
November 14, 2020

Gluten-Free Chocolate Chip Cookies

Gluten-Free Chocolate Chip Cookies Ingredients 2 ¼ cups gluten free AP flour ¾ cup ground rice Chex cereal 1 tsp. baking soda 1 tsp. salt 1 cup organic unsweetened apple sauce ¾ cup organic sugar or coconut sugar ¾ cup dark brown sugar 1 tsp. vanilla extract 2 jumbo egg whites (or 6 TBSP. liquid egg whites or […]
November 14, 2020

Curried Vegetable Pasta

Curried Vegetable Pasta Ingredients 12 oz. of pasta of choice – cooked according to box instructions 1 small onion, diced 3 scallions, thinly sliced 1 jalapeno pepper, seeded and finely chopped 1 cup broccoli or cauliflower florets 1 medium carrot, sliced 1 cup mushrooms, sliced ¾ cup zucchini, diced 2 cloves garlic, minced 1 tomato, coarsely chopped ¾ […]
November 14, 2020

Gallo Pinto

Gallo Pinto Quick and healthy black beans and rice dish.  Traditionally found in Costa Rica. Serves: 4 Prep time: 30 minutes Ingredients 3 cups cooked brown rice 2 Tbsp. olive oil 1 red bell pepper, finely diced 1 sweet onion, finely diced 2 cloves garlic, crushed ⅓ cup salsa ½ tsp. cumin ¼ tsp. paprika ⅛ tsp. cayenne pepper ½ tsp. salt to taste 15- oz. can black beans drained Instructions In a large skillet over medium heat add olive oil, bell peppers, […]
October 17, 2020

Light Chicken Taco Soup

Light Chicken Taco Soup Servings: 4-6 Ingredients 2-3 TBSP. olive oil 1 medium onion, diced 1 cup bell peppers, diced 1 lb. chicken breasts, cut into bite sized pieces 1 packet taco seasoning 1 packet dry ranch dressing seasoning 4 cups chicken broth 1- 14/15oz. can fire roasted tomatoes, undrained 1-4oz. can chopped green chilies 1-15oz. can black […]
October 17, 2020

Low-fat Homemade Granola

Low-fat Homemade Granola Ingredients 1 cup rolled oats ½ cup rice crispies cereal ¼ tsp. baking soda ¼ tsp. salt ½ cup dried fruit of your choice (cranberries, raisins, dates, currants, etc.) 1 TBSP brown sugar 1/3 cup honey 1 cup freeze-dried strawberries Directions 1. Preheat oven to 400 degrees F. 2. Line a baking sheet with parchment […]
October 17, 2020

Quick White Bean Chili

Quick White Bean Chili Servings: 4 Ingredients 1 cup yellow or white onion, diced 4 garlic cloves, minced 1 cup red bell pepper, chopped 1 jalapeno, minced (less or more to taste) 6 sundried tomatoes- cut into pieces, drain oil 1 TBSP ground cumin 2 TBSP chili powder 2 tsp. oregano 1/3 cup water ½ tsp. chipotle or […]
October 17, 2020

Spicy Chickpea Pinwheels

Buffalo Chickpea Pinwheels Servings: 8, 48 pinwheels Ingredients 2 cans- 15 oz ea. chickpeas, drained & rinsed 1 cup spinach leaves 1½ TBSP buffalo sauce or Frank’s red hot 2-3 TBSP green onions, finely chopped 8 coconut wraps, or wraps of choice ½ tsp dried parsley ¼ tsp dried dill ¼ tsp onion powder ¼ tsp onion flakes […]
October 17, 2020

Fiesta Salad

Fiesta Salad Servings: 4 Ingredients For the Salad: 2 fajita-size flour tortillas swap corn tortillas to make gluten free 2 teaspoons extra virgin olive oil, divided ¾  teaspoon kosher salt, divided ½ teaspoon black pepper, divided 1 lb. lean ground turkey 1 TBSP. chili powder 1 tsp. ground cumin ½  tsp. garlic powder 1 head romaine lettuce, rough chop 1- 15 oz. can black beans, rinsed and drained […]
October 17, 2020

Creamy Caesar Dressing

Creamy Caesar Dressing Yields: 2 cups Ingredients 1- 12 oz. package silken tofu1-2 cloves garlic, minced3 TBSP. Dijon mustard3 TBSP. vegan parmesan cheese3 TBSP lemon juice2 TBSP soy sauce or tamari ¼ cup water1 TBSP capers, drained Directions 1. Place all ingredients, except the capers, in a food processor.2. Process until very smooth.3. Add additional water if you […]
October 17, 2020

Mexican Rice Casserole

Mexican Rice Casserole Serves 6 Ingredients 3 ½ cups brown rice, cooked 1- 17 oz. can cream corn 1 -15 oz. can black beans 1- 8 oz. can tomato sauce ½ cup chopped green onions 2 TBSP. green chiles, diced 1 tsp. chili powder ½ tsp. cumin 1/8 tsp. red pepper flakes ½ cup grated daiya cheddar cheese […]
October 3, 2020

Beet Poke Salad

Beet Poke Salad Ingredients 3-cups beets, cut into ½ inch cubes  (washed, rough ends trimmed, no need to peel) about two large beets ½  tsp. sea salt 1 cup water 2–3 scallions, chopped ¼  cup cilantro, chopped 2 TBSP. toasted sesame seeds Shredded nori (optional) Poke Marinade 1 TBSP. tamari or soy sauce 1 ½ TBSP. sesame oil 1 TBSP. rice vinegar 1 1/2 tsp. grated ginger […]
October 3, 2020

Jackfruit Carnitas Tacos

Jackfruit Carnitas Tacos Ingredients 2 TBSP. grapeseed oil (or preferred oil) 1 small onion , finely diced  3-4 cloves garlic , minced 1 TBSP. tomato paste 2 -14 oz cans young jackfruit in water or brine. Rinsed and drained well 1 tsp. cumin 2 tsp. chili powder 1 tsp. dried oregano 1 tsp. smoked paprika 1/4 tsp. salt , more to taste 3/4 cup vegetable broth 8 corn tortillas Instructions Start by shredding the jackfruit in a food processor.  Pulse a few times […]
October 3, 2020

Thai Chicken Basil Soup

Thai Chicken Basil Soup Ingredients 1 tbsp. vegetable oil 1 medium onion 1 medium poblano chile 4 tsp. finely chopped peeled fresh ginger 3 clove garlic 1/4 tsp. crushed red pepper 3 tbsp. lower-sodium fish sauce 2 carton reduced-sodium chicken broth 3 c. water 1/2 c. packed fresh basil leaves 1 1/2 lb. boneless, skinless chicken thighs 1 package linguine-style (1/4-inch-wide) rice noodles 1/4 c. fresh lime juice Directions In 6-quart […]
October 3, 2020

Salmon with Ginger Cabbage

Salmon with Ginger Cabbage Ingredients 1 Tbsp. olive oil 1 small onion 1lb. salmon, 4 pieces, 3-4oz. each 1/2 tsp. curry powder 2 Tbsp. Dijon mustard with seeds 2 tsp. grated peeled fresh ginger 1/2 tsp. ground cumin 1 small head cabbage, shredded Directions Preheat oven to 400 degrees. In 12-inch nonstick skillet, heat olive oil on medium 1 minute. Add onion; cover and cook […]
September 18, 2020

Low-Fat Chocolate Chip Cookies

Low-Fat Chocolate Chip Cookies Yield: 30 cookies, 1 Tbsp. each Ingredients 1 cup whole wheat flour 2 cups oats (quick or old fashion) 1 tsp. baking powder ½  tsp. baking soda ½ tsp. salt ½ tsp. ground cinnamon 2 Tbsp. unsalted butter, room temperature ½ cup turbinado/raw sugar (or regular sugar) ½ cup unpacked muscovado sugar or brown sugar 1 large egg 1 banana, mashed ½ tsp. vanilla […]
September 18, 2020

Red Potato Salad

Red Potato Salad Servings: 6 Ingredients 4 cups baby red potatoes, cut into 1-inch pieces ½  cup green bell pepper, finely chop 1/4 cup red onion, finely diced 3 scallions, diced 1 tsp. Dijon mustard 1 Tbsp. extra virgin olive oil 1 Tbsp. red wine vinegar 1 Tbsp. reduced fat mayonnaise Salt and fresh ground black pepper to taste Instructions Boil potatoes in salted water until soft, about 8-10 minutes.  […]
September 18, 2020

Carrot Cupcakes

Healthy Carrot Cupcakes Carrot Cupcakes Yield: 9 cupcakes Ingredients 1 ½ cups spelt, white, or Bob’s gf flour ½  tsp. baking soda ¾  tsp. salt 1 tsp. cinnamon 1/3 cup unrefined sugar, (or xylitol for sugar free) 1/16 tsp. uncut stevia OR 2 tbsp more sugar ½ cup raisins ½ cup applesauce 1/3 cup oil (Some readers say they subbed applesauce with good results! I haven’t tried) 2 tsp. white or apple cider […]
September 18, 2020

Fresh Fruit Sundae

Fresh Fruit Sundae Servings: 3  Ingredients 4 large bananas, quartered and frozen 1 cup fresh berries raspberries, strawberries or blueberries ½ cup nonfat plain Greek yogurt Toppings Dark chocolate chips, honey drizzle, shredded coconut, sunflower seeds, toasted almonds Instructions Freeze bananas until very frozen (overnight is best). Make sure to cut them in quarters so they will blend or process easily. Add yogurt, fresh […]
September 18, 2020

Blueberry Spinach Salad

Blueberry Spinach Salad Servings: 2 Ingredients 4 cups spinach or other favorite greens (feel free to chop, if preferred) 1 apple, thinly sliced ½ cup blueberries 3 to 4 tablespoons pepitas, or other nut/seed ½ cup red cabbage, thinly chopped 4 teaspoons balsamic vinegar or favorite vinaigrette  Salt & pepper to taste 3 Tbsp. crumbled feta cheese or other favorite crumbled cheese, like goat or blue cheese […]
September 18, 2020

Cauliflower Sloppy Joes

Cauliflower Sloppy Joes Ingredients 2 Tbsp. olive oil 2 cloves garlic, minced ½ green bell pepper, diced ½ white onion, diced, addition slices for serving 4 cups cauliflower diced into small pieces, about 1lb. chopped ¾ cup tomato sauce 1/2 cup vegetable broth 1 Tbsp. coconut sugar 1 ½ Tbsp. tomato paste 1 Tbsp. Worcestershire sauce 1 tsp. red wine vinegar 1 tsp. chile powder ¾ tsp. […]
September 18, 2020

Almond Milk Pudding

Chocolate Decadence Pudding Servings: 6 Ingredients 3 cups almond milk, divided 1/3 cup arrowroot starch 1 ripe banana ½ cup pure maple syrup 1/3 cocoa powder ½ tsp. salt Instructions 1. In a small bowl, whisk together ½ cup of almond milk and 1/3 cup arrowroot starch.  Set aside. 2. In a blender, combine the remaining 2 ½ […]
August 21, 2020

Farro and Bean Soup

Farro and Bean Soup Ingredients: 1 lb. dried beans, cooked OR a 28-ounce can of chickpeas or cannellini beans, drained ¼ cup olive oil 1 large yellow or white onion, chopped 2 stalks celery, chopped 1 teaspoon salt 28-ounce can whole, peeled tomatoes, chopped (with liquid) 1 medium carrot, chopped 3 medium new potatoes, cut into ½-inch pieces […]
August 21, 2020

Thai Autumn Herbal Salad

Thai Autumn Herbal Salad Time: 40 minutes Serves: 5-7 Ingredients: 1 medium kabocha squash, roasted whole, cut into 1-inch cubes 2-3 medium shallots, thinly sliced 1 cup roasted peanuts ¾ cup cilantro, with stems, roughly chopped ¾ cup mint leaves, roughly chopped 1 Tablespoon of canola oil For dressing: ¼ cup olive oil 1 Tablespoon rice vinegar 1 […]
August 21, 2020

Roasted Butternut Squash Black Bean Soup

Roasted Butternut Squash Black Bean Soup Ingredients For the squash: 6 cups cubed butternut squash, peeled and seeded, ¾-inch dice (about ½ a large squash) 1 tablespoon olive oil 2 teaspoon ground cumin ½ teaspoon paprika ½ teaspoon kosher salt ¼ teaspoon fresh ground black pepper For the soup: 1 tablespoon olive oil 1 medium yellow onion, diced […]
August 21, 2020

Veggie Quiche

Veggie Quiche Ingredients 1 pie crust (you can use store bought, or go crustless) 1 tablespoon olive oil 3 handfuls fresh spinach, roughly chopped 1 small white onion, chopped 1 red bell pepper, diced 5-10 asparagus spears, ends trimmed, then chopped into 1-inch pieces 6 eggs ¾ cup unsweetened almond milk 3 tablespoons all-purpose flour ½ teaspoon baking […]
August 21, 2020

Italian Quinoa Salad with White Beans

Italian Quinoa Salad with White Beans Ingredients 1 cup quinoa, cooked ½ cup small white cannelloni beans ¼ cup yellow onion, finely chopped 1 roasted bell pepper, chopped ½ cup marinated artichokes, halved ¼ cup fresh bell pepper, chopped 1 medium Roma tomato, chopped ½ teaspoon lemon zest 1 tablespoon fresh parsley, chopped 2 tablespoons fresh basil, chopped […]
August 21, 2020

Waldorf Salad

Waldorf Salad A classic favorite. Simple and fresh. Ingredients ½ cup chopped walnuts 2 large apples, cut into ½ inch cubes 2 ribs of celery, sliced ½ cup of strawberries, sliced ¼ cup of an orange, juiced ½ cup non-fat yogurt (plain) 2 tablespoons of light mayonnaise 2 tablespoons fresh basil, minced 1 teaspoon honey ¼ of an […]
August 21, 2020

Green Smoothie Bowl

Green Smoothie Bowl Ingredients ¾ cup almond milk 1 cup tropical frozen fruit ½ tablespoon ground flax seed 1 cup packed spinach 3-4 medium basil leaves 1 teaspoon lemon juice Toppings 1 banana, sliced ½ cup blueberries ½ cup raspberries 1 tablespoon chia seeds Instructions Place all ingredients in a high-speed blender and mix until smooth.  Top with […]
August 21, 2020

Smoothie Bowl

Smoothie Bowl Smoothie in a bowl? But why? The action of chewing actually makes us feel fuller. Have you ever noticed how after drinking a smoothie you might crave something crunchy? Or maybe you feel hungry just an hour later? A smoothie bowl is the perfect way to get all the health benefits of a smoothie, but with […]
August 21, 2020

Golden Milk Smoothie

Golden Milk Smoothie Use fresh or frozen fruit. I find that using frozen tropical fruit is the most cost effective. Bananas are affordable and available all year. When bananas start to get to ripe, cut into bite sized pieces, and store in freezer until your next smoothie. Ingredients 1 cup frozen mango chunks (may substitute pineapple) ½ frozen […]
March 5, 2020

Baked Steel Cut Oats

Baked Steel Cut Oats Steel cut oats have a heartier texture than and contain more fiber than their rolled oat counterparts.  Fiber is important for digestion, healthy cholesterol levels, and controlling blood sugar. Fiber is an important part of the Health Plus Plan.  The following is a great recipe for oven baked steel cut oats.  The recipe can […]
February 7, 2020

Make Ahead Meals: Black Bean & Quinoa Salad Recipe

Black Bean & Quinoa Salad Whole grains are considered a “free food” on the Health Plus Diet.  Quinoa is a nutritional powerhouse.  It is a great source of manganese, copper, phosphorus, and magnesium.  Quinoa has more than 5 grams of fiber per 1 cup serving.  Eating at least 25 grams of fiber each day is one of the […]
March 7, 2019

Creamy Roasted Tomato Basil Soup

Creamy Roasted Tomato Basil Soup Ingredients 2 ½ lbs. Roma tomatoes, halved lengthwise 1 ¼ lbs. grape (cherry) tomatoes, halved lengthwise 8 whole cloves of garlic, peeled and smashed with the back of a knife 3 tablespoons olive oil Salt and fresh ground black pepper to taste 1 large yellow onion, chopped 1 red bell pepper, deseeded and […]
November 27, 2015
Celery Slaw With Cucumber-Mint Dressing

Celery Slaw with Cucumber–Mint Dressing

November 2, 2015
Taco Salad with Garbanzo Guacamole

Taco Salad with Garbanzo Guacamole

November 2, 2015
Spicy Veggies

Spicy Veggies

November 2, 2015
Upside-Down Blueberry Cornmeal Cake

Upside-Down Blueberry Cornmeal Cake

November 2, 2015
Veggie Pizza

Veggie Pizza

November 2, 2015
Veggie Sandwich

Veggie Sandwich

November 2, 2015
Potato-Cauliflower Curry

Cauliflower and Potato Curry

June 14, 2015
Mushrooms in Wine

Mushrooms in Wine

This is a yummy and seemingly decadent, but very low-fat adjunct to any dinner. Enjoy!
June 14, 2015
Chicken Pineapple Salad

Pineapple Chicken Salad

A low-fat refreshing and delicious lunch or summer dinner!
June 14, 2015
Chicken Dijon

Chicken Dijon

May 20, 2015
Quickie Chicken a L’Orange

Quickie Chicken a L’Orange

This recipe is adapted from a Low-Fat Cooking recipe by Gloria Rose. Choose white meat over dark meat for a lower-fat serving.
May 18, 2015
McDougall's Vegan Meatloaf

McDougall’s Vegan Meat Loaf

This Mary McDougall recipe for meat loaf is made with low-fat Tofu, rolled oats and whole wheat bread crumbs. Don’t hesitate to spice it!
May 18, 2015
Rice Gourmet

Rice Gourmet

Whether you make this dish as an entrée or as a side-dish, it is sure to satisfy. Optionally add sautéd celery for additional flavor.
April 26, 2015
Vegetable Lasagna Curls

Vegetable Lasagna Curls

There is just over 400 calories and under 6 grams of fat in each serving, so relish every bite of this tasty dinner.
April 26, 2015
Corn and Tomato Linguine

Corn and Tomato Linguine

This is a great low-fat but satisfying recipe that you can serve hot or cold.
April 26, 2015
Cream of Mushroom Chicken

Cream of Mushroom Chicken

The key to this delicious, low-fat recipe is Campbell’s 98% Fat-Free Condensed Cream of Mushroom Soup. Parsley garnish is optional.
April 15, 2015
Sloppy Lentil Joes

Sloppy Lentil Joes

This recipe is healthy, and so easy to make, and very warming on a cold evening.
April 14, 2015
Warm Balsamic Bean Salad

Warm Balsamic Bean Salad

April 14, 2015
Super-Low-Fat Hummus

Super Low-Fat Hummus

Yes, you can eat hummus! Try this awesome, delicious low-fat recipe. Less than 1 gram of fat for a generous 2.5 once serving!
April 13, 2015
Split Pea Soup

Split Pea Soup

Here is a super low-fat Split Pea Soup recipe by Mary McDougall.
April 12, 2015
Delicious Fat-Free Cornbread

Delicious Fat-Free Cornbread

This is a great recipe for a nice, moist texture, with great flavor. Nobody will believe it is fat-free! Some cornmeal and whole wheat flour does contain a small amount of fat, but it won’t matter. For this recipe, I used Alber’s Enriched and degrained cornmeal and Bob’s Red Mill Stone Ground Whole wheat flour. There is a […]
March 30, 2015
10-Minute Chili

10-Minute Chili

When it comes to dinner, quick and easy doesn’t have to mean takeout. This is a quick and delicious low-fat recipe sure to please for a weekend lunch or weekday dinner, and the kids will love it to!
March 30, 2015
Vegetable Fajitas

Vegetable Fajitas

Try making these wonderful vegetable fajitas with fat-free flour tortillas made by Canteca. (Available at Winco in the Mexican food aisle. Look for the turquoise-colored package.)
March 30, 2015
Maple Couscous recipe

Maple Couscous

Couscous (KOOS-koos) is a granular pasta made from semolina (granules of durum wheat) which is cooked by steaming. You can find it in the rice and pasta section of most grocery stores.
March 30, 2015
Breakfast Cereal Cookies

Breakfast Cereal Cookies

This is a super low-fat recipe made with breakfast cereals, and slightly modified from the same recipe in the Butter Busters Cookbook By Pam Mycoskie. If you don’t want to use artificial sweeteners, you can may use real sugar instead, which increases the calories from 44 to 55 calories per cookie.
January 13, 2015
Banana-Oatmeal Treats

Banana-Oatmeal Treats

For this treat, you decide how sweet to make it! Sugar and raisins are optional. Without the optional ingredients this treat tastes like a satisfying breakfast bar. With the the optional ingredients, it definitely tastes like dessert!
October 10, 2014
Super Extra Low Fat Cranberry Raisin-Cookies

SELF Cranberry-Raisin Cookies

SELF is an acronym for Super Extra Low Fat, and these cookies are amazing. If you were once a fan of Mrs. Field’s Oatmeal Raisin cookies, you will love these even more. This recipe requires using your food processor, first to make a replacement for butter with pitted prunes and fruit juice, and again to grind Rice Chex […]
July 24, 2014
Roasted Winter Vegetable Soup

Roasted Winter Vegetable Soup

If you like the sweet, smooth taste of winter root vegetables, you’ll savor this soup. Creamy without any added dairy products, this is a wonderful vegetarian soup. In addition, it’s very high in vitamins A and C.
July 23, 2014
Italian Wedding Soup

Italian Wedding Soup Low-fat Style

This is the Low-fat version, and under 3 grams of fat for a 12 oz. serving. A Delicious, easy and adaptable soup recipe!
June 15, 2014
Tofu With Mango Chutney

Tofu with Mango Chutney

Spinach serves as a bed for baked tofu with mango chutney. Other greens to try in this recipe: Mustard Greens, Kale, or Collard Greens. Try this recipe for a flavorful dinner dish, loaded with protein and super low in fat.
May 25, 2014
Grilled Chicken with Cucumber Sauce

Grilled Chicken with Cucumber Sauce

This is a delicious and healthy dinner that is high in protein, very low in fat, and looks pretty on the plate.
April 13, 2014
Mini Spinach Calzones

Mini Spinach Calzones

Refrigerated pizza dough makes these calzones quick and easy to put together. Enjoy them as low-calorie snack, appetizers, or serve several as a dinner entree.
November 29, 2013
Fat Free Banana Bread

Fat Free Banana Bread

This delightful rich-tasting Banana bread is so moist, and completely fat-free if you use parchment paper to line the pan instead of spraying it with oil. Use a large enough piece of Parchment paper to make it easy to lift the bread right out of the pan.
November 10, 2013
Black Bean Cakes

Black Bean Cakes

November 10, 2013
Popovers

Popovers

November 10, 2013
Apricot-Turkey & Sweet Potatoes

Apricot-Turkey and Sweet Potatoes

October 31, 2013
Turkey and Mandarin Rolls

Turkey and Mandarin Rolls

October 31, 2013
Triple Bean and Artichoke Salad

Triple Bean and Artichoke Salad

October 31, 2013
Meatless Burger

Meatless Burger

This recipe uses textured soy protein. Both Tempeh and TSP/TVP (textured soy/vegetable protein) is made from defatted soy flour compressed and processed into granules or chunks.
October 31, 2013
Low-fat Chicken Fajitas

Low-fat Chicken Fajitas

October 31, 2013
Lobster in Orange Sauce

Lobster in Orange Sauce

October 31, 2013
Lemon Primavera Pasta

Lemon Primavera Pasta

October 31, 2013
Indian Bread

Indian Bread

October 31, 2013
Crabmeat Crepes

Crabmeat Crepes

October 31, 2013
Chinese Chicken Salad

Chinese Chicken Salad

October 31, 2013
Chili Verde

Chili Verde

October 31, 2013
Chicken Noodle Soup

Chicken Noodle Soup

October 27, 2013
Chicken Nicoise Salad

Chicken Nicoise Salad

October 27, 2013
Cauliflower-Mushroom Bake

Cauliflower-Mushroom Bake

October 27, 2013
Caramelized Apples and Carrots

Caramelized Apples and Carrots

October 27, 2013
Breakfast Bagel Sandwich

Breakfast Bagel Sandwich

October 27, 2013
Black and White Bean Salad with Roasted Red Pepper

Black and White Bean Salad with Roasted Red Pepper

October 27, 2013
Berry Calcium Smoothie

Berry Calcium Smoothie

October 27, 2013
Baked Beans

Baked Beans

October 27, 2013
Asparagus Quiche

Asparagus Quiche

October 27, 2013
Macaroni and Cheese

Macaroni and Cheese

October 26, 2013
Fall Garden Bounty Soup

Fall Garden Bounty Soup

This is a great recipe for soup. It’s perfect for the coming cold weather season. And, it’s healthy!!
October 26, 2013
Celery slaw with cucumber-mint dressing

Celery Slaw with Dressing

October 26, 2013
Baked Butternut Squash

Baked Butternut Squash

October 26, 2013
Caramelized Onions

Caramelized Onions

October 26, 2013
Black and White Chili

Black and White Chili

October 18, 2013
Orange Glazed Chicken

Orange Glazed Chicken

October 18, 2013
Pasta Fagioli

Pasta Fagioli

October 17, 2013
Vegetarian Moroccan Stew

Vegetarian Moroccan Stew

October 17, 2013
Spicy Salsa

Spicy Salsa

October 17, 2013
Shrimp and Spinach Casserole

Shrimp and Spinach Casserole

October 17, 2013
Roasted Tomato With Garlic Sauce

Roasted Tomato With Garlic Sauce

October 17, 2013
Roasted Eggplant With Cheese

Roasted Eggplant With Cheese

October 17, 2013
Roast Beef Pitas

Roast Beef Pitas With Creamy Dressing

October 16, 2013
Quick-Fix Side Dish

Quick-Fix Side Dish

October 16, 2013
Pumpkin Cornbread

Pumpkin Cornbread

October 16, 2013
Pineapple Upside Down Cake

Pineapple Upside Down Cake

October 16, 2013
Pasta Fruit Salad

Pasta Fruit Salad

October 16, 2013
Oat Bran French Toast

Oat Bran French Toast

October 16, 2013
Mushroom Barley Dish

Mushroom-Barley Dish

October 16, 2013
Mediterranean Turkey Recipe

Mediterranean Turkey Recipe

October 16, 2013
Low Fat Frijoles (Mexican Baked Beans)

Low Fat Frijoles (Mexican Baked Beans)

October 16, 2013
Halibut Kabobs

Halibut Kabobs

October 16, 2013
Garlic Mashed Potatoes

Garlic Mashed Potatoes

October 16, 2013
Fruited Couscous

Fruited Couscous

October 16, 2013
Cool Gazpacho for a Hot Summer Day

Cool Gazpacho for a Hot Summer Day

October 16, 2013
Chicken and Sun-dried Tomatoes

Chicken and Sun-dried Tomatoes

October 16, 2013
Broccoli and Cheese Casserole

Broccoli and Cheese Casserole

October 16, 2013
BBQ Shrimp

BBQ Shrimp

October 16, 2013
Baked Spicy Fries

Baked Spicy Fries

October 14, 2013
Savory Salad Dressing

Savory Salad Dressing

October 14, 2013
Middle Eastern Garbanzos

Middle Eastern Garbanzos

October 14, 2013
International Stew

International Stew

October 14, 2013
Tofu Sour Cream

Tofu Sour Cream

October 14, 2013
Tomato Basil Soup

Tomato Basil Soup

October 14, 2013
Viva la Pasta

Viva la Pasta

October 14, 2013
Sweet Potato Spoon Bread

Sweet Potato Spoon Bread

October 14, 2013
Sweet Potato Pudding

Sweet Potato Pudding

October 14, 2013
Streusel Muffins

Streusel Muffins

October 13, 2013
Mexican Eggplant

Mexican Eggplant

October 13, 2013
Mashed Potatoes and Gravy

Mashed Potatoes and Gravy

Mashed potatoes with “Flavored” Butter Buds. A guilt-free goodie you are sure to enjoy.
October 13, 2013
Marinated Broccoli Salad

Marinated Broccoli Salad

October 13, 2013
Low-Fat Chocolate Banana Fizz

Low-Fat Chocolate Banana Fizz

A blended drink that feels pretty special.
October 13, 2013
John Q. Barley Casserole

John Q. Barley Casserole

October 13, 2013
Italian Potato Salad

Italian Potato Salad

October 13, 2013
Hummus

Hummus

October 13, 2013
Honey Wheat Pizza

Honey Wheat Pizza

October 13, 2013
Curried Peas and Potatoes

Curried Peas and Potatoes

October 13, 2013
Creamy Corn Soup

Creamy Corn Soup

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