Recipes
Breakfast Parfait
- 16 ounces fat free vanilla yogurt
- 1 cup fresh or canned fruit (drained)
- 1 cup low fat granola cereal
Instructions
- If using fresh fruit, wash it.
- In a tall glass, layer 4 tablespoons yogurt, 2 tablespoons fruit, and 2 tablespoons of granola.
- Layer these ingredients again in the same order.
Makes 4 portions, 1 parfait each
Per portion
Calories: 224 Carbohydrate: 42 grams Protein: 7 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 7 milligrams Sodium: 115 milligrams Dietary fiber: 2 grams
Apple Breakfast Crescent Rolls
- 1 large apple
- 1 teaspoon sugar
- 1 tablespoon packed brown sugar
- 1/4 teaspoon ground cinnamon
- 8 roll reduced fat crescent roll dough
Instructions
- Preheat oven to 375º.
- Wash, peel, core, and chop apple.
- Combine apple, sugar, brown sugar, and cinnamon in a bowl. Set aside.
- Unroll dough and cut each roll in half. Flatten wide edge of each roll.
- Spoon 1 teaspoon of apple mixture onto each piece of dough and roll up. Seal edges by pressing together with a fork.
- Put rolls on nonstick baking sheet.
- Bake at 375º for 12 to15 minutes or until golden brown.
Makes 8 portions, 2 pieces each
Per portion
Calories: 99 Carbohydrate: 19 grams Protein: 2 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 157 milligrams Dietary fiber: 1 gram
Breakfast Wrap
- 1 apple
- 4 slices reduced fat cheddar cheese
- 4 low fat tortillas
Instructions
- Slice apple into thin slices.
- Place 1 slice cheese and one fourth sliced apple on each tortilla and roll.
Makes 4 portions, 1 wrap each
Per portion
.Calories: 238 Carbohydrate: 35 grams Protein: 9 grams Fat: 7 grams Saturated fat: 3 grams Cholesterol: 15 milligrams Sodium: 355 milligrams Dietary fiber: 3 grams
Country Style Breakfast Casserole
- Nonstick cooking spray
- 4 ounces lean ham
- 1/2 cup fat free sour cream
- 2 pounds frozen country-style hash browns (no oil added)
- 4 slices fat free American cheese
- 2 green onions
- 2 eggs
- 6 egg whites
- 2 cups fat free milk
- 2 tablespoons grated parmesan cheese
- 1/2 teaspoon pepper
- 1/2 teaspoon dry mustard (optional)
Instructions
- Preheat oven to 350º.
- Lightly coat 9x13 inch baking pan with cooking spray.
- Chop ham and put in baking pan. Combine sour cream and hash browns and put on top of ham.
- Dice cheese and put on top of hash browns.
- Wash and chop onions.
- In medium bowl, whisk together 2 eggs and 6 egg whites. Add green onions and remaining ingredients, and pour over hash browns.
- Bake at 350º for one hour or until center is set.
- Let cool for at least 10 minutes before cutting into portions.
Makes 18, 1/2 cup portions
Per portion
Calories: 96 Carbohydrate: 12 grams Protein: 7 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 31 milligrams Sodium: 233 milligrams Dietary fiber: 1 gram
Creamy Fruit Smoothie
- 1/2 cup fat free milk
- 1/2 cup fruit flavored low fat or fat free yogurt*
- 1/2 cup frozen, fresh, or canned fruit (drained)*
- 4 to 6 ice cubes
Makes 2 portions, 1 cup each
Instructions
- If using fresh fruit, wash it.
- Place milk, yogurt, and fruit in a blender.
- Blend for 30 seconds to 1 minute.
- Add ice cubes and blend until ice is crushed.
Per portion
Calories: 127 Carbohydrate: 25 grams Protein: 5 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 5 milligrams Sodium: 75 milligrams Dietary fiber: 0
Flavor Combination Ideas
Yogurt Fruit
*Strawberry *Frozen strawberries *Peach *Frozen or canned peaches *Blueberry or strawberry *Bananas *Pineapple *Crushed pineapple *Vanilla *Chopped apple or applesauce with 1/4 teaspoon cinnamon
French Toast with Fruit
- 2 eggs
- 2 tablespoons fat free milk
- 2 teaspoons margarine
- 4 slices bread
- Fresh strawberries or peaches or canned fruit
- 2 tablespoons powdered sugar
Instructions
- Beat eggs and milk together in shallow bowl.
- Heat skillet on medium heat.
- Add 2 teaspoons margarine to skillet.
- Dip bread into egg mixture and place in skillet.
- Cook on each side until lightly browned.
- If using fresh fruit, wash it.
- Top with fresh fruit such as strawberries or peaches or canned fruit.
- Sprinkle with powdered sugar.
Makes 4 portions, 1 slice each
Per portion
Calories: 218 Carbohydrate: 33 grams Protein: 8 grams Fat: 7 grams Saturated fat: 1 gram Cholesterol: 106 milligrams Sodium: 220 milligrams Dietary fiber: 4 grams
Raisin Cinnamon Oatmeal
- 1/4 cup orange juice
- 1/8 teaspoon ground cinnamon
- 11/4 cups water
- 2/3 cup old fashioned dry oats
- 1 tablespoon firmly packed brown sugar
- 2 tablespoons raisins
Instructions
- Combine orange juice, cinnamon, and water in a medium saucepan.
- Bring to a boil over high heat.
- Stir in oats and reduce heat to medium-low.
- Cook for 5 minute, stirring occasionally; remove from heat.
- Add brown sugar and raisins to oatmeal.
- Cover oatmeal and let stand for 8 minutes, or until the desired thickness.
Makes 2 portions, 3/4 cup each
Per portion
Calories: 165 Carbohydrate: 35 grams Protein: 4 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 0 Sodium: 9 milligrams Dietary fiber: 3 grams
Desserts
Fruit Pie
1 small carton (6 to 8 ounces) fat free fruit flavored yogurt
1 cup fresh fruit (to match yogurt flavor)
1 small carton (8 ounces) fat free whipped topping
1 reduced fat graham cracker pie shell
Instructions
If using fresh fruit, wash it.
Fold together yogurt, fruit, and whipped topping.
Pour into pie shell.
Refrigerate at least 3 hours or overnight.
This recipe is good with sliced strawberries, diced peaches, blueberries, or canned mandarin oranges.
Makes 8 portions, 1 slice each
Per portion
Calories: 173 Carbohydrate: 31 grams Protein: 2 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 2 milligrams Sodium: 129 milligrams Dietary fiber: 0
Apple Crisp
Nonstick cooking spray
1/3 cup water
5 medium apples
1/3 cup firmly packed brown sugar
1/4 cup all-purpose flour
1/2 teaspoon ground cinnamon
2 tablespoons margarine
Instructions
Preheat oven to 350º.
Coat 7x11 inch baking pan with cooking spray. Pour water into pan.
Wash, peel, core, and slice apples. Arrange apple slices in prepared pan. Coat apple slices lightly with cooking spray.
Combine brown sugar, flour, and cinnamon. Cut in margarine with two knives until mixture is crumbly.
Sprinkle mixture evenly over apples. Bake uncovered at 350º for 30 minutes or until apples are tender.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 125 Carbohydrate: 25 grams Protein: 1 gram Fat: 3 grams Saturated fat: 0 Cholesterol: 0 Sodium: 42 milligrams Dietary fiber: 3 grams
Cake Mix Cookies
Nonstick cooking spray
1 box (18.25 ounces) cake mix, any flavor
1/2 cup egg substitute
1/2 cup unsweetened applesauce
1 teaspoon vanilla
Instructions
Preheat oven to 350º.
Spray baking sheet with cooking spray.
Mix all ingredients well, using an electric mixer.
Drop by tablespoonfuls onto lightly greased baking sheet.
Bake at 350º for 8 to 10 minutes.
Allow to cool slightly on baking sheet and then transfer to a cooling rack.
Store in single layers since this is a moist cookie.
Makes 28 portions, 1 cookie each
Per portion
Calories: 83 Carbohydrate: 16 grams Protein: 1 gram Fat: 2 grams Saturated fat: 1 gram Cholesterol: 0 Sodium: 120 milligrams Dietary fiber: 0
Chocolate Caramel Cake
Nonstick cooking spray
1 box devil’s food cake mix
1 egg white
1 teaspoon vanilla
10 ounces diet cola
6 ounces fat free caramel ice cream topping
8 ounces fat free sweetened condensed milk
1 cup toffee bits
1 (8 ounces) container fat free whipped topping
Instructions
Preheat oven to 350°.
Coat 9x13 inch baking pan with nonstick cooking spray.
Mix cake mix, egg white, vanilla, and diet cola. Pour into baking pan. Bake for the amount of time listed on package instructions.
While cake is baking, put caramel and condensed milk in sauce pan and stir on medium heat until smooth.
Take cake out of the oven and poke holes with fork or toothpick.
Pour caramel mixture over warm cake to fill in the holes.
Sprinkle 1/2 cup toffee bits over the top, and save 1/2 cup for the final layer.
Let cool completely.
Cover top with whipped topping and sprinkle with remaining toffee bits. Refrigerate until ready to serve.
Makes 24 portions, 1 slice each
Per portion
Calories: 202 Carbohydrate: 37 grams Protein: 2 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 4 milligrams Sodium: 254 milligrams Dietary fiber: 0
Easy Strawberry Lemon Parfait
2 cups fresh or frozen strawberries
2 (6 to 8 ounces each) cartons fat free lemon yogurt
10 gingersnaps
Instructions
Crumble gingersnaps.
Wash and slice strawberries if using fresh.
In each of four tall glasses put 1/2 cup strawberries, followed by 1/2 cup yogurt and then crumbled gingersnaps.
Makes 4 portions, 1 parfait each
Per portion
Calories: 199 Carbohydrate: 36 grams Protein: 6 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 7 milligrams Sodium: 195 milligrams Dietary fiber: 2 grams
Fruit Cobbler
2 cups fresh or frozen fruit of your choice
Nonstick cooking spray
2/3 cup all-purpose flour
3/4 cup sugar
11/2 teaspoons baking powder
2/3 cup fat free milk
Instructions
Preheat oven to 350º.
If using fresh fruit, wash and slice it.
Coat 11/2 quart casserole dish with cooking spray.
Divide sugar into 1/2 cup and 1/4 cup portions.
Combine flour, 1/2 cup sugar, and baking powder in small mixing bowl. Slowly stir in milk.
Pour batter into casserole dish.
Combine 1/4 cup sugar with fruit. Sprinkle fruit mixture evenly on top of batter.
Bake at 350º for 50 minutes. Serve hot.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 134 Carbohydrate: 32 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 86 milligrams Dietary fiber: 1 gram
Lemon Icebox Pie
3 lemons
1 can fat free sweetened condensed milk
1 reduced fat graham cracker pie shell
1/2 cup fat free whipped topping
Instructions
Juice lemons. If not using a juicer, place lemons in microwave for 30 seconds to soften. Cut lemons in half and mash with spoon to get the juice.
Mix juice from lemons and sweetened condensed milk together.
Put into pie shell and refrigerate until set.
Top each slice with 1 tablespoon fat free whipped topping.
Makes 8 portions, 1 slice each
Per portion
Calories: 245 Carbohydrate: 51 grams Protein: 5 grams Fat: 4 grams Saturated fat: 0 Cholesterol: 5 milligrams Sodium: 155 milligrams Dietary fiber: 2 grams
Tropical Trifle
1 pre-made angel food cake
1 (3.4 ounces) package instant vanilla pudding
2 cups fat free milk
8 ounces fat free vanilla yogurt*
1 (8 ounces) carton fat free whipped topping
2 cups sliced fruits**
Instructions
Crumble cake into bite size pieces.
Make pudding according to directions on box (mix with 2 cups of fat free milk). Mix prepared pudding with yogurt and whipped topping.
If using fresh fruit, wash it.
Slice fruit into bite size pieces.
In a large serving dish, cover bottom with pieces of cake. Spread fruit on top. Spread pudding mixture on top.
Continue layering ingredients in this order until all ingredients are used; making sure the last layer on top is the pudding mixture.
Refrigerate until ready to serve.
*Flavored fat free yogurt can be used in place of vanilla yogurt. Match flavor of yogurt to the chosen fruit.
**Good fruit to use: canned mandarin orange sections, fresh strawberries, blueberries, blackberries, raspberries One type of fruit or any desired combination of fruit can be used when making the trifle
Makes 30 portions, 1/2 cup each
Per portion
Calories: 79 Carbohydrate: 17 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 1 milligram Sodium: 177 milligrams Dietary fiber: 0
This recipe is good for serving a large group of people.
Main Dishes
Oven Fried Chicken
Nonstick cooking spray
1 cup corn flake crumbs
1/2 teaspoon paprika
1/2 teaspoon black pepper
2 egg whites
1 pound
(4) skinless chicken breasts
Instructions
Preheat oven to 350º.
Spray baking sheet with cooking spray.
Combine corn flake crumbs, paprika, salt, and black pepper in a small bowl. Stir well.
Lightly beat egg whites in a bowl.
Skin chicken if not using skinless chicken. Cut chicken into 2 x 3/4 inch strips. Dip chicken strips into egg whites.
Roll into crumb mixture to coat.
Place chicken strips on baking sheet.
Bake, uncovered at 350º for about 30 minutes or until the chicken is no longer pink on the inside. If using breasts with bone in, chicken will need to be cooked for longer time.
Makes 4 portions, 2 strips each
Per portion
Calories: 214 Carbohydrate: 18 grams Protein: 30 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 66 milligrams Sodium: 311 milligrams Dietary fiber: 0
Baked Vegetable Macaroni and Cheese
1 (10 ounces) package frozen chopped broccoli
1 (8 ounces) package uncooked macaroni
1 onion
2 cloves garlic
Nonstick cooking spray
1/3 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon black pepper
21/2 cups fat free milk
1/2 cup shredded extra sharp reduced fat cheddar cheese
1/4 cup grated parmesan cheese
Paprika (optional)
Instructions
Thaw and drain broccoli.
In large pot of boiling water, cook macaroni according to package directions. Do not add salt to the water. Drain and set aside.
Preheat oven to 350°.
Chop onion and mince garlic.
Place nonstick skillet over medium heat and coat with cooking spray. Add onion and garlic. Cook until onion is clear.
Add broccoli. Cook until tender, about 5 minutes.
In medium size saucepan, combine flour, salt, and pepper. Gradually add milk, stirring until smooth. Cook over medium heat, stirring constantly, until mixture is thick and bubbly.
Add half of both cheeses to milk mixture, stirring until smooth. Stir in macaroni and vegetable mixture.
Coat 2 quart casserole dish with cooking spray and pour macaroni mixture in dish.
Sprinkle with remaining cheeses. Sprinkle with paprika.
Bake at 350° for 30 minutes.
Beef Stew
4 carrots
2 stalks celery
2 medium onions
3 medium potatoes
2 pounds beef stew meat
2 tablespoons cornstarch
1/2 teaspoon black pepper
1 teaspoon salt
2 (14.5 ounces each) cans no added salt diced tomatoes
1 (10 ounces) package frozen corn
Instructions
Preheat oven to 350°.
Wash and cut carrots into 1 inch pieces.
Wash and chop celery and onions.
Scrub potatoes and cut into 1 inch cubes.
Mix all ingredients EXCEPT potatoes and corn in large covered roasting pan.
Cover and bake at 350° for 21/2 hours, stirring 2 or 3 times.
Add corn and potatoes and cook an additional hour or until potatoes are tender.
Makes 12 portions, 1 cup each
Per portion
Calories: 214 Carbohydrate: 20 grams Protein: 24 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 52 milligrams Sodium: 288 milligrams Dietary fiber: 4 grams
Chicken Broccoli Noodle Casserole
1 (10 ounces) package frozen, chopped
broccoli 2 small chicken breasts 1 (8 ounces) package uncooked noodles
or rotini 1 can Healthy Request® Cream of Celery
soup 1/2 teaspoon pepper 1/4 cup fat free milk Nonstick cooking spray 1/2 cup corn flakes
Makes 8 portions, 1 cup each
Instructions
Preheat oven to 350°.
Thaw and drain broccoli.
Skin chicken if not using skinless chicken. Bake, boil or microwave chicken and set aside to cool. De-bone chicken if needed and shred.
Cook noodles until tender, then drain.
Coat 2 quart casserole dish with cooking spray.
Mix broccoli, chicken, noodles, soup, pepper, and milk. Put in dish.
Crush corn flakes and place on top of casserole.
Bake at 350° for 20 minutes.
Per portion
Calories: 196 Carbohydrate: 27 grams Protein: 16 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 53 milligrams Sodium: 213 milligrams Dietary fiber: 2 grams
Chicken Creole
1 large green pepper
1 stalk celery
1 small onion
2 cloves garlic
11/2 pounds chicken breasts
Nonstick cooking spray
1 (14.5 ounces) can no added salt diced tomatoes
1/2 cup Mexican hot style tomato sauce
1 teaspoon dried basil
1 teaspoon dried parsley
1/4 teaspoon crushed red pepper
Instructions
Wash and chop green pepper, celery, and onion. Mince garlic.
De-bone and skin the chicken if not using boneless, skinless chicken. Cut chicken into 1 inch strips.
Coat large skillet with cooking spray. Preheat pan over high heat. Cook chicken in hot skillet, stirring for 5 to 7 minutes or until no longer pink.
Reduce heat. Add green pepper, celery, onion, garlic, tomatoes and their juice, Mexican tomato sauce, basil, parsley, and crushed red pepper. Bring to boil, reduce heat and simmer, covered for 20 minutes.
Serve over hot cooked rice or pasta.
Makes 4 portions, 1 cup each
Per portion
Calories: 240 Carbohydrate: 12 grams Protein: 41 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 99 milligrams Sodium: 289 milligrams Dietary fiber: 2 grams
Oven Chicken Parmesan
Nonstick cooking spray
4 chicken breasts (about 1 pound)
2 tablespoons fat free mayonnaise or salad dressing
1/4 cup Italian bread crumbs (or crushed corn flake crumbs)
1/4 cup parmesan cheese, grated
1/2 teaspoon paprika
Instructions
Preheat oven to 350°.
Coat baking pan with cooking spray.
Skin chicken if not using skinless chicken. Coat each piece of chicken with a light film of mayonnaise or salad dressing.
Combine bread or corn flake crumbs, cheese, and paprika.
Roll chicken pieces into crumb mixture to coat.
Place in baking pan. Bake uncovered at 350° for about 30 minutes or until chicken is no longer pink on the inside. If using breasts with bone in, chicken will need to be cooked for longer time.
Makes 4 portions, 1 chicken breast each
Per portion
Calories: 186 Carbohydrate: 6 grams Protein: 30 grams Fat: 4 grams Saturated fat: 2 grams Cholesterol: 71 milligrams Sodium: 358 milligrams Dietary fiber: 0
Oven Fried Fish
Nonstick cooking spray
1 cup corn flake crumbs
1/2 teaspoon paprika
1/2 teaspoon black pepper
2 egg whites
1 pound whiting or tilapia fish
Instructions
Preheat oven to 500º.
Spray baking sheet with cooking spray.
Combine corn flake crumbs, paprika, salt, and black pepper in a small bowl. Stir well.
Lightly beat egg whites.
Cut fish into 3 x 3/4 inch strips. Dip fish strips into egg whites.
Roll fish into crumb mixture to coat.
Place fish strips on baking sheet.
Bake, uncovered at 500º for 8 to 10 minutes or until fish flakes easily when tested with fork.
Makes 4 portions, 3 strips each
Per portion
Calories: 197 Carbohydrate: 20 grams Protein: 22 grams Fat: 3 grams Saturated fat: 0 Cholesterol: 0 Sodium: 292 milligrams Dietary fiber: 0
Roast Beef Hash
2 cups roast beef (about 1 pound raw)
1 stalk celery
1 small onion
2 tablespoons vegetable oil or margarine
1/4 cup flour
1/4 teaspoon salt
1/2 teaspoon black pepper
1 (12 ounces) can fat free evaporated milk
11/2 cups water
Instructions
Cook roast and chop 2 cups.
Wash and chop celery and onion.
Place oil or margarine in large skillet.
Add chopped celery, onion, and flour. Cook until well browned.
Add salt, pepper, fat free evaporated milk, and water. Stir well. Heat until thickened.
Add chopped roast beef and simmer until meat is warm.
Serve on toast or biscuit if desired.
Makes 6 portions, 1/2 cup each
Per portion
Calories: 241 Carbohydrate: 13 grams Protein: 27 grams Fat: 8 grams Saturated fat: 2 grams Cholesterol: 54 milligrams Sodium: 228 milligrams Dietary fiber: 1 gram
Soft Chicken Tacos
11/2 pounds chicken breasts
1 small onion
Nonstick cooking spray
1/2 cup canned no added salt diced tomatoes, undrained
1 teaspoon mild taco seasoning mix
1/4 cup shredded reduced fat Monterey Jack cheese or reduced fat sharp cheddar cheese
8 (8 inches each) flour tortillas 1/4 cup fat free sour cream
Instructions
Skin chicken if needed.
Place chicken breasts in a saucepan with enough water just to cover.
Bring to a boil, and cook until meat shreds easily.
Remove chicken from water, de-bone chicken if needed, shred and set aside.
Chop onion.
Lightly coat large nonstick skillet with cooking spray. Heat skillet to medium heat. Add onion and cook until clear.
Add shredded chicken, stir in undrained tomatoes, and taco seasoning Reduce heat to low and simmer 30 minutes, or until the sauce is thick.
Remove pan from heat, sprinkle cheese over the chicken mixture.
Serve over flour tortillas and serve with fat free sour cream.
Makes 8 portions, 1 taco each
Per portion
Calories: 249 Carbohydrate: 24 grams Protein: 24 grams Fat: 5 grams Saturated fat: 2 grams Cholesterol: 52 milligrams Sodium: 412 milligrams Dietary fiber: 0
Southern Red Beans
1 pound dry red beans
2 stalks celery
2 small onions
6 cloves garlic
4 ounces lean ham
2 quarts water
2 bay leaves
3/4 teaspoon salt
1 teaspoon black pepper
Instructions
Pick through beans to remove bad beans. Rinse thoroughly.
Wash and chop celery.
Chop onion and garlic.
Chop ham.
In 5 quart pot, combine beans and remaining ingredients. Bring to boil and reduce heat.
Cover and cook over low heat, for about 2 to 3 hours or until beans are tender.
Stir and mash some of the beans against side of pan.
Cook, uncovered, over low heat until creamy, about 30 minutes.
Add 1 cup of water if bean mixture is too thick.
Remove bay leaves.
Makes 8 portions, 1 cup each
Per portion
Calories: 236 Carbohydrate: 39 grams Protein: 16 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 5 milligrams Sodium: 422 milligrams Dietary fiber: 10 grams
Spaghetti with Meat Sauce
1 green pepper
1 medium onion
2 cloves garlic
Nonstick cooking spray
1 pound ground turkey or very lean ground beef
2 (14.5 ounces each) cans no added salt diced tomatoes (undrained)
1 (8 ounces) can no added salt tomato sauce
2 teaspoons Italian blend seasoning
1 teaspoon black pepper
1/4 teaspoon salt
1 pound spaghetti, uncooked
Instructions
Finely chop pepper and onion. Mince garlic.
Spray large skillet with nonstick cooking spray.
Preheat over high heat.
Add ground meat and cook, stirring occasionally for 5 minutes or until no longer pink.
Drain on paper towels.
Stir in undrained tomatoes, tomato sauce, green pepper, onion, garlic, Italian seasoning, black pepper, and salt.
Bring to a boil and reduce heat. Simmer, covered, for 15 minutes, stirring occasionally.
Remove cover and simmer for 15 minutes more.
Cook spaghetti according to directions, do not add salt.
Drain well.
Serve sauce over spaghetti.
Makes 10 portions, 2/3 cup sauce with 3/4 cup spaghetti
Per portion
Calories: 270 Carbohydrate: 42 grams Protein: 15 grams Fat: 5 grams Saturated fat: 1 gram Cholesterol: 36 milligrams Sodium: 200 milligrams Dietary fiber: 3 grams
Tamale Pie
Nonstick cooking spray
1 pound ground turkey or very lean ground beef
1 onion
1 green pepper
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1 teaspoon salt
1 (14.5 ounces) can no added salt diced tomatoes (undrained)
4 cups boiling water
2 cups yellow cornmeal
2 cups cold water
Instructions
Spray large skillet with cooking spray. Preheat on medium heat and add ground meat.
Cook until meat is no longer pink.
Chop onion and green pepper.
Add to meat and cook until tender.
Add chili powder, cumin, pepper, garlic powder, salt, and tomatoes.
Simmer for 10 minutes.
Boil 4 cups water.
Mix corn meal with cold water in large pot. Add boiling water and cook about 10 minutes or until thick.
Coat 9x13 casserole dish with cooking spray. Put 1/2 cornmeal on bottom of dish.
Pour meat mixture on top of cornmeal. Spread the remaining cornmeal over meat mixture.
Bake at 375° for 40 minutes.
Makes 8 portions, 1 cup each
Per portion
Calories: 239 Carbohydrate: 32 grams Protein: 14 grams Fat: 5 grams Saturated fat: 1 gram Cholesterol: 45 milligrams Sodium: 375 milligrams Dietary fiber: 4 grams
Tuna Noodle Casserole
1/2 (16 ounces) package medium egg noodles
3 green onions
1 clove garlic
3 tablespoons margarine
1/4 cup all-purpose flour
2 cups 1% milk
1 (12 ounces) can tuna, canned in water
1 (10 ounces) package frozen green peas
1/4 teaspoon black pepper
Nonstick cooking spray
3 tablespoons bread crumbs
2 teaspoons dried parsley flakes
Instructions
Preheat oven to 350º.
Bring large pot of water to a boil. Cook noodles according to package directions. Do not add salt to the water.
Chop green onions and mince garlic.
Melt margarine in medium saucepan over medium heat. Add onions and garlic and cook until tender. Add flour and blend until smooth. Add milk and stir constantly until mixture is thick and bubbly.
Remove from heat. Drain and flake tuna; add tuna, peas, and pepper to the milk mixture. Stir in noodles.
Mix bread crumbs and parsley; sprinkle over top of casserole.
Bake at 350º for 15 to 20 minutes, or until heated through.
Makes 8 portions, 1 cup each
Per portion
Calories: 285 Carbohydrate: 34 grams Protein: 19 grams Fat: 8 grams Saturated fat: 2 grams Cholesterol: 47 milligrams Sodium: 327 milligrams Dietary fiber: 3 grams
Vegetable Beef Skillet
1 (10 ounces) package frozen lima beans
1 (10 ounces) package frozen whole kernel corn
1 (10 ounces) package frozen green beans
1 large onion
1/2 pound extra lean ground beef or ground turkey
1/2 teaspoon pepper
1 teaspoon garlic salt
4 medium tomatoes, peeled and cubed or 2 cans (14.5 ounces each) no added salt diced tomatoes
Instructions
Thaw lima beans, corn, and green beans.
Chop onion.
Brown ground beef in large skillet, stirring to crumble. Drain off any fat.
Add all ingredients except tomatoes. Cover and cook over low heat for 20 minutes.
Wash tomatoes if using fresh.
Add tomatoes and cook for 5 to 10 minutes more.
Serve over steamed rice or noodles if desired.
Makes 10 portions, 1 cup each
Per portion
Calories: 142 Carbohydrate: 19 grams Protein: 8 grams Fat: 4 grams Saturated fat: 2 grams Cholesterol: 16 milligrams Sodium: 183 milligrams Dietary fiber: 4 grams
Printer Friendly Recipe
Zesty Skillet Pork Chops
1 teaspoon chili powder
1/4 teaspoon salt
11/4 pounds (6 chops) lean pork chops
2 cups diced tomatoes or 1 (14.5 ounces) can no added salt diced tomatoes
1 green bell pepper
11/2 stalks celery
1 small onion
1 tablespoon hot pepper sauce
Nonstick cooking spray
Instructions
Rub chili powder and salt evenly over chops.
Wash if using fresh tomatoes and dice.
Wash and chop green pepper, celery, and onion.
Combine tomatoes, green pepper, celery, onion, and pepper sauce in bowl.
Lightly coat nonstick skillet with cooking spray. Heat skillet to medium high. Add chops and cook 1 minute.
Turn chops and top with tomato mixture.
Bring to boil. Reduce heat and simmer, covered, 25 minutes or until meat is tender and mixture thickens.
Transfer chops to serving plates. Increase heat and bring tomato mixture to boil.
Cook 2 minutes or until most of the liquid evaporates.
Remove from heat and spoon sauce over chops.
Makes 6 portions, 1 chop each
Per portion
Calories: 166 Carbohydrate: 8 grams Protein: 22 grams Fat: 5 grams Saturated fat: 2 grams Cholesterol: 52 milligrams Sodium: 294 milligrams Dietary fiber: 2 grams
Salads
Potato Salad
3 pounds potatoes
2 eggs
2 stalks celery
3 green onions
1/2 cup fat free mayonnaise
1/2 cup fat free sour cream
1/4 cup pickle relish
2 tablespoons cider vinegar
1 tablespoon mustard
1/4 teaspoon salt
1/2 teaspoon black pepper
Instructions
Scrub potatoes and boil in skins until tender. Drain and set aside to cool.
Boil eggs. Drain and set aside to cool.
Peel potatoes and cut into 1/2 inch cubes.
Wash and chop celery and green onions.
Combine potatoes and eggs in large bowl. Add celery, green onions, mayonnaise, sour cream, pickle relish, cider vinegar, mustard, salt, and black pepper. Mix thoroughly.
Refrigerate at least 1 hour before serving.
Makes 10 portions, 1/2 cup each
Per portion
Calories: 164 Carbohydrate: 34 grams Protein: 4 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 44 milligrams Sodium: 265 milligrams Dietary fiber: 3 grams
Broccoli Salad
1 head broccoli
1 medium red onion
3/4 cup fat free mayonnaise
2 tablespoons vinegar
1/4 cup sugar
1/2 cup raisins
Instructions
Wash and divide broccoli and chop into small pieces.
Finely chop onion.
Mix together mayonnaise, vinegar, and sugar.
Add broccoli, onion, and raisins to mayonnaise mixture and toss.
Refrigerate until ready to serve.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 84 Carbohydrate: 20 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 193 milligrams Dietary fiber: 2 grams
Carrot Raisin Salad
2 small carrots
1 apple
3/4 cup raisins
1 tablespoon orange juice
3 tablespoons light or fat free mayonnaise
Instructions
Wash, scrape, and grate carrots, wash and chop apples, and combine with raisins.
Pour orange juice over carrots, apples, and raisins.
Add mayonnaise, mix all ingredients together, and put in medium size bowl.
Refrigerate until ready to serve.
Makes 6 portions, 1/2 cup each
Per portion
Calories: Carbohydrate: Protein: Fat: Saturated fat: Cholesterol: Sodium: Dietary fiber: 20 grams 1 gram 3 grams 0 2 milligrams 52 milligrams 2 grams
Chicken and Macaroni Salad
2 chicken breasts
2 cups uncooked elbow macaroni
1 cup frozen green peas
1 stalk celery
1/2 teaspoon black pepper
1/3 cup Italian dressing
Instructions
Skin chicken if not using skinless chicken. Cook chicken (grill, roast or sauté) and set aside to cool. De-bone chicken, if needed, and chop.
Bring large pot of water to a boil. Cook macaroni according to package directions. Do not add salt to the water. During final two minutes of cooking time, add peas to pasta in cooking water.
3.
Wash and thinly slice celery.
Drain pasta and peas well. Place in large mixing bowl.
Add chicken, celery, and pepper.
6.
Stir in dressing to mix and coat.
Refrigerate 2 hours before serving.
Makes 10 portions, 1/2 cup each
Per portion
Calories: 143 Carbohydrate: 15 grams Protein: 10 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 13 milligrams Sodium: 97 milligrams Dietary fiber: 1 gram
Confetti Salad
1 cucumber
1 large tomato
1 small onion
1 (15.25 ounces) can no added salt whole kernel corn
1/2 teaspoon pepper
1/4 teaspoon salt
1/3 cup fat free Italian dressing
Instructions
Wash and chop cucumber and tomato.
Finely chop onion.
Drain corn.
Mix all ingredients together and put in large serving bowl.
Refrigerate 1 to 2 hours before serving.
Makes 12 portions, 1/2 cup each
Per portion
Calories: 43 Carbohydrate: 8 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 102 milligrams Dietary fiber: 1 gram
Cranberry Freeze
1 (8 ounces) can crushed pineapple, canned in pineapple juice
1 (16 ounces) can whole cranberry sauce
1/2 cup chopped pecans (optional)
1 (8 ounces) carton fat free sour cream
Instructions
Drain pineapple.
Mash cranberry sauce well with a spoon or a fork.
Combine all ingredients.
Pour into 9x9 inch baking pan and put in freezer.
Once frozen, cut into squares to serve.
Optional, serve on lettuce leaf.
Makes 12 portions, about 2x3 inches each
Per portion
Calories: 118 Carbohydrate: 22 grams Protein: 1 gram Fat: 3 grams Saturated fat: 0 Cholesterol: 1 milligram Sodium: 39 milligrams Dietary fiber: 1 gram
Cucumber and Onion Salad
2 cucumbers
1 onion
1/3 cup vinegar
1/3 cup water
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup sugar
Instructions
Wash and slice cucumbers and onion into paper thin slices.
Layer cucumbers and onion in a bowl.
Combine remaining ingredients in separate bowl and pour over vegetables.
Refrigerate overnight, stirring several times.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 45 Carbohydrate: 10 grams Protein: 1 gram Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 149 milligrams Dietary fiber: 1 gram
Fruit Salad Dressing/Dip
1 small carton (6 to 8 ounces) low fat vanilla yogurt
1 tablespoon honey
11/2 teaspoons grated lemon rind
Makes 6 to 8 portions, 2 tablespoons each
Ingredients
Mix all ingredients together in a small bowl.
Use as a dressing for fresh fruit salad, or as a dip with fruit chunks.
Per portion
Calories: 30 Carbohydrate: 6 grams Protein: 1 gram Fat: 0 Saturated fat: 0 Cholesterol: 16 milligrams Sodium: 16 milligrams Dietary fiber: 0
Golden Fruit Salad
2 golden or red delicious apples
1 banana
1 (8.25 ounces) can pineapple chunks, canned in pineapple juice
1/2 cup red grapes
1/2 cup low fat lemon or orange yogurt
Makes 10 portions, 1/2 cup each
Instructions
Wash, core, and slice apples.
Peel and slice banana.
Drain pineapple chunks. Save small amount of juice and pour over apples and banana.
Wash and cut grapes in halves.
Combine all fruit, and mix well.
Serve with yogurt on top.
Serve immediately.
Per portion
Calories: 60 Carbohydrate: 14 grams Protein: 1 gram Fat: 0 Saturated fat: 0 Cholesterol: 1 milligram Sodium: 10 milligrams Dietary fiber: 1 gram
Herbed Ranch Dressing
1 clove garlic
3/4 cup low fat buttermilk
1/4 cup fat free sour cream
1/2 teaspoon dry mustard
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon dried dill
1/4 teaspoon pepper
Instructions
Mince garlic.
Combine all ingredients in a bowl; stir well with whisk or fork.
Cover and chill.
Use for dressing for fresh greens, or use with roasted or grilled vegetables.
Makes 8 portions, 2 tablespoons each
Per portion
Calories: 28 Carbohydrate: 4 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 2 milligrams Sodium: 130 milligrams Dietary fiber: 0
Refreshing Fruit Salad
1 can (15 ounces) mandarin oranges, canned in juice
1 can (20 ounces) pineapple chunks, canned in pineapple juice
1 cup fat free whipped topping
1 cup miniature marshmallows
Instructions
Drain mandarin oranges and pineapple thoroughly.
Combine all ingredients and refrigerate.
Refrigerate until ready to serve.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 91 Carbohydrate: 22 grams Protein: 0 Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 19 milligrams Dietary fiber: 1 gram
Six Layer Salad
1 (10 ounces) package frozen green peas
2 eggs
1 small onion
3 to 4 cups lettuce
2/3 cup fat free mayonnaise
1/3 cup parmesan cheese
Instructions
Thaw and drain peas.
Boil eggs. Drain and set aside to cool.
Chop onion.
Grate eggs.
Wash, shred, and place lettuce in bottom of large bowl or serving dish.
Layer peas and onion over lettuce.
Spread mayonnaise over the onion layer.
Top with eggs and cheese.
Refrigerate until ready to serve.
Makes 12 portions, 1/2 cup each
Per portion
Calories: 60 Carbohydrate: 7 grams Protein: 4 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 37 milligrams Sodium: 196 milligrams Dietary fiber: 2 grams
Strawberry Gelatin Salad
1 cup boiling water
2 cups cold water
1 large (.6 ounces) package sugar free strawberry Jell-O®
1 (4 ounces) can crushed pineapple, canned in pineapple juice
3 ripe bananas
2 (10 ounces each) packages frozen, sweetened strawberries
1 (16 ounces) carton fat free sour cream
1/2 cup chopped pecans
Instructions
Boil water and dissolve gelatin in it. Stir in 2 cups cold water.
Drain pineapple and slice bananas. Combine pineapple, bananas, strawberries with juice, and chopped pecans. Fold fruit mixture into jell-o. Put half of jell-o mixture in 9x13 inch pan or glass dish.
Place in refrigerator for about 30 minutes or until it begins to set. Spread sour cream over the jell-o. Pour the rest of the jell-o mixture on top of sour cream layer and place in refrigerator. Refrigerate until firm. Cut in squares to serve.
Makes 18 portions, about 2x3 inches each
Per portion
Calories: 98 Carbohydrate: 19 grams Protein: 2 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 2 milligrams Sodium: 49 milligrams Dietary fiber: 1 gram
Tuna Pasta Salad
2 small carrots
1 small green pepper
3 cups uncooked pasta shells*
1 can (6.5 ounces) tuna, canned in water
1/2 cup fat free Italian salad dressing
1 teaspoon dried Italian seasoning
1/4 teaspoon black pepper
Instructions
Wash and chop carrots and green pepper.
Cook pasta according to package directions. Do not add salt to the water.
Add carrots during last 2 minutes of cooking; drain.
Rinse with cold water to cool quickly, drain well.
Rinse, drain, and flake tuna.
In large bowl, stir together carrots, cooled pasta, and remaining ingredients.
Cover and refrigerate for 2 hours before serving.
*Can use other pasta shapes
Makes 10 portions, 1/2 cup each
Per portion
Calories: 156 Carbohydrate: 27 grams Protein: 9 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 8 milligrams Sodium: 238 milligrams Dietary fiber: 1 gram
Side Dishes
Basil Green Beans
1 pound fresh or frozen green beans
2 teaspoons margarine
1/2 teaspoon basil
1/4 teaspoon salt
1/4 teaspoon pepper
Instructions
Wash and trim green beans if using fresh.
Simmer or steam fresh or frozen beans until tender.
Add margarine, basil, salt, and pepper.
Toss to coat.
Makes 6 portions, 1/2 cup each
Per portion
Calories: 37 Carbohydrate: 6 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 114 milligrams Dietary fiber: 2 grams
Broccoli Parmesan
1 bunch fresh broccoli or 1 (16 ounces) package frozen broccoli florets
1 clove garlic
1 teaspoon olive or vegetable oil
1/8 teaspoon red pepper flakes
1/4 teaspoon pepper
1 teaspoon parmesan cheese
Instructions
Trim broccoli and cut into florets if using fresh.
Boil water, add broccoli and cook until tender, about 5 minutes; drain.
Mince garlic. Heat olive oil over low heat. Add minced garlic and cook until golden, stirring constantly.
Add broccoli, red pepper flakes, and pepper. Cook until broccoli is heated through. Sprinkle with grated parmesan cheese.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 24 Carbohydrate: 3 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 0 Dietary fiber: 1 gram
Printer Friendly Recipe
Cauliflower Casserole
1 (16 ounces) package cauliflower
Nonstick cooking spray
1 (8 ounces) carton fat free sour cream
2 eggs
1/2 cup shredded reduced fat cheddar cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
1/3 cup bread crumbs
Instructions
Preheat oven to 375°.
Boil cauliflower until tender, or cook in microwave as directed on package. Drain well.
Coat shallow 11/2 quart casserole dish with cooking spray and put cauliflower in dish.
Combine sour cream and next 4 ingredients in a bowl; stir well. Pour sour cream mixture over cauliflower.
Sprinkle bread crumbs over sour cream mixture. Coat bread crumb mixture with cooking spray.
Bake uncovered at 375° for 20 minutes or until hot and bubbly.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 96 Carbohydrate: 10 grams Protein: 6 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 60 milligrams Sodium: 228 milligrams Dietary fiber: 2 grams
Printer Friendly Recipe
Cheesy Squash Casserole
2 pounds yellow squash
1 medium onion
2 teaspoons margarine
2 tablespoons all-purpose flour
1 cup fat free milk
1/2 cup shredded reduced fat mild Cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Nonstick cooking spray
1/3 cup toasted bread crumbs
Instructions
Preheat oven to 350°.
Wash and slice squash.
Chop onion.
Cook squash and onion in a small amount of boiling water 10 to 15 minutes until vegetables are tender. Drain and set aside.
Melt margarine in medium saucepan over medium heat. Add flour and cook 1 minute, stirring constantly. Add milk and stir constantly until mixture is thickened and bubbly.
Remove from heat. Add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture and stir well.
Coat shallow 11/2 quart casserole dish with cooking spray and pour squash mixture in dish.
Sprinkle bread crumbs evenly over squash.
Bake at 350° for 20 to 25 minutes or until mixture is thoroughly heated.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 83 Carbohydrate: 11 grams Protein: 4 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 5 milligrams Sodium: 243 milligrams Dietary fiber: 2 grams
Printer Friendly Recipe
Healthy Black-Eyed Peas
1(1 pound) bag dried black-eyed peas
1 large onion
1/2 small green pepper
1 tablespoon vegetable oil
1 teaspoon salt
1 teaspoon pepper
5 cups water
Instructions
Soak beans overnight and drain. Place soaked beans in large pot.
Chop onion and green pepper. Add to pot of beans. Cover and let stand about 20 minutes for peas to absorb flavors.
Add oil, salt, and pepper; stir. Cover and let stand an additional 10 to 15 minutes for peas to absorb flavor.
Add 5 cups water. Bring to a boil; lower heat and simmer, covered, 50 minutes to an hour or until tender.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 54 Carbohydrate: 8 grams Protein: 3 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 171 milligrams Dietary fiber: 2 grams
Printer Friendly Recipe
Honey Carrots
11/2 cups water
1 package (16 ounces) frozen sliced carrots
1/4 teaspoon ground cinnamon
Dash of ground cloves (optional)
1/2 lemon
11/2 tablespoons honey
1 teaspoon margarine
Makes 6 portions, 1/2 cup each
Instructions
Boil water in medium saucepan.
Add carrots, cinnamon, and cloves to water; cook for about 8 minutes or until tender.
Drain well.
Juice lemon and grate peel.
Add honey, margarine, lemon peel and lemon juice to carrots.
Heat until carrots are warm.
Per portion
Calories: 55 Carbohydrate: 11 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 51 milligrams Dietary fiber: 2 grams
Printer Friendly Version
Okra with Tomatoes
1/2 small onion
3 cups water
1 ( 16 ounces) package frozen sliced okra
1 (14.5 ounces) can no added salt diced tomatoes (undrained)
1/4 teaspoon salt
Crushed red pepper flakes (optional)
Instructions
Chop onion.
Bring water to boil.
Add okra and onion and cook for 5 minutes.
Drain water and add tomatoes, salt, and pepper.
Simmer mixture for 10 to 15 minutes.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 29 Carbohydrate: 6 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 103 milligrams Dietary fiber: 3 grams
Printer Friendly Recipe
Parmesan Oven Fries
2 teaspoons margarine
4 small baking potatoes (about 1 pound)
1/4 cup grated parmesan cheese
1/2 teaspoon garlic salt
1/2 teaspoon paprika
1/4 teaspoon onion powder
Nonstick cooking spray
Instructions
Preheat oven to 400°.
Melt margarine in microwave or on stove.
Scrub potatoes thoroughly. Cut each potato lengthwise into 8 slices. Brush cut surface of potatoes lightly with melted margarine.
In plastic bag, combine parmesan cheese, garlic salt, paprika, and onion powder. Add 8 potato slices to the bag. Shake to coat. Potatoes will not be completely coated.
Spray 7x11 inch baking sheet with nonstick cooking spray. Arrange potatoes on baking sheet.
Repeat this process with remaining potatoes.
Bake uncovered at 400° for 25 to 30 minutes or until tender. Serve hot.
Makes 4 portions, 6 pieces each
Per portion
Calories: 114 Carbohydrate: 15 grams Protein: 5 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 5 grams Sodium: 255 milligrams Dietary fiber: 2 grams
Printer Friendly Recipe
Scalloped Corn
1 (15.25 ounces) can no added salt whole kernel corn
12 saltine crackers
1 (14.75 ounces) can no added salt cream style corn
1 egg
1/2 cup fat free milk
1/4 teaspoon salt
1/4 teaspoon pepper
Nonstick cooking spray
1 tablespoon margarine
Instructions
Preheat oven to 350°.
Drain whole kernel corn.
Crush crackers.
Mix all ingredients except margarine.
Coat 11/2 quart casserole dish with cooking spray and put corn mixture in dish.
Dot with 1 tablespoon margarine.
Bake at 350° for about 1 hour or until set.
Makes 7 portions, 1/2 cup each
Per portion
Calories: 144 Carbohydrate: 24 grams Protein: 4 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 31 milligrams Sodium: 195 milligrams Dietary fiber: 3 grams
Printer Friendly Recipe
Scalloped Potatoes
4 small potatoes
1 small onion
Nonstick cooking spray
2 teaspoons margarine
1/2 cup low fat buttermilk
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon all-purpose flour
Instructions
Preheat oven to 350°.
Thinly slice potatoes and chop onion.
Coat 2 quart microwavable, ovenproof baking dish with cooking spray. Place potatoes and onion in dish and dot with margarine. Cover with plastic wrap; microwave at high for 5 minutes.
Combine buttermilk, salt, pepper, and flour in small bowl; mix well. Pour over potatoes.
Bake, uncovered, 1 hour or until top is lightly browned and potatoes are tender.
Makes 7 portions, 1/2 cup each
Per portion
Calories: 81 Carbohydrate: 16 grams Protein: 2 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 103 milligrams Dietary fiber: 1 gram
Printer Friendly Recipe
Skillet Zucchini
2 medium zucchini
1 medium tomato
Nonstick cooking spray
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup shredded part-skim mozzarella cheese
Instructions
Wash and slice zucchini.
Wash and dice tomato.
Coat a large nonstick skillet with cooking spray, place over medium-high heat until hot.
Add zucchini and cook 6 to 8 minutes or until crisp tender.
Add tomato, basil, oregano, salt, and pepper. Cook until thoroughly heated.
Put in serving dish and sprinkle with cheese.
Makes 6 portions, 1/2 cup each
Per portion
Calories: 31 Carbohydrate: 5 grams Protein: 2 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 3 milligrams Sodium: 124 milligrams Dietary fiber: 1 gram
Printer Friendly Recipe
Spanish Rice
1 small onion
Nonstick cooking spray
1 cup uncooked regular long-grain rice
21/2 cups water
1/4 teaspoon salt
3/4 teaspoon chili powder
1/8 teaspoon garlic powder
1 (8 ounces) can tomato sauce
1/2 cup chopped green pepper
1/4 teaspoon pepper
Instructions
Chop onion.
Coat nonstick skillet with cooking spray.
Brown onion and rice while stirring in skillet over medium heat, until rice is golden brown and onion is clear.
Stir in remaining ingredients. Heat to boiling and reduce heat.
Cover and simmer about 30 minutes, stirring occasionally, until rice is tender.
Makes 8 portions, 1/2 cup each
Per portion
Calories: 100 Carbohydrate: 22 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 251 milligrams Dietary fiber: 1 gram
Printer Friendly Recipe
Spinach Casserole
2 (10 ounces each) packages chopped frozen spinach
1 small onion
1 can low fat cream of mushroom soup
1 egg
1/2 teaspoon garlic powder
2 tablespoons parmesan cheese
Instructions
Preheat oven to 350°.
Cook and drain spinach.
Chop onion.
Mix all ingredients except cheese.
Sprinkle cheese on top and bake at 350° for 30 minutes.
Makes 6 portions, 1/2 cup each
Per portion
Calories: 78 Carbohydrate: 9 grams Protein: 5 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 41 milligrams Sodium: 315 milligrams Dietary fiber: 3 grams
Printer Friendly Recipe