bACON WATER CHESTNUT WRAPS
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3 cans of whole water chestnuts
3 pkgs bacon
1 cup of sugar
1 cup of ketchup
toothpicks
Directions: wrap each water chestnut in 1/2 slice of bacon and secure with a toothpick. Makes about 55. Bake on 325 for one hour, drain grease, and wipe out pan. Mix ketchup and sugar in a bowl and pour over cooked chestnuts. Then bake for one more hour. Makes about 55 (140 calories for 4) I have also made these in the microwave. They are the talk of the party and everyone will want the recipe!
HOMEMADE BASALMIC DRESSING
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Ingredients: 3/4 cup of water, 1/4 cup balsamic vinegar, 3 tsp. capers, 2 tsp. Dijon mustard, 1.5 tsps.dried basil, 1 tblsp. fresh chopped parsley. Makes about 1 cup. No fat or cholesterol, and ONLY 1 CALORIE per tablespoon (Taken from the Low-fat Good Cookbook)
HOMEMADE CHOCOLATE FUDGE CAKE
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3/4 cup all-purpose flour
1/2 tsp. baking powder,
1/2 tsp. baking soda,
1/4 tsp. salt,
2 oz. bittersweet 70% Cacao Ghirardelli chocolate coarsley chopped,
1 1/4 cups sugar,
1 tblsp unsweetened cocoa powder,
1/3 cup boiling water,
1/4 cup unsalted butter,
1/2 cup light olive oil,
2 eggs,
1/2 light sour cream.
Glaze:
2 oz. Ghirardelli 70% cacao extra bittersweet chocolate broken into pieces,
1/3 cup powdered sugar,
1 tblsp. unsalted butter,
2 tblsp. milk.
DIRECTIONS: Spray 10X2 pan. Combine dry ingredients. In separate pan combine chocolate, sugar, and cocoa-- and process for 1 minutes. Add boiling water and butter-- stir one minute. Add eggs and stir, add olive oil, stir. Add sour cream and stir. Add flour mixture and stir. Pour into pan and bake on 325 for 45 minutes. Cool before topping w/glaze. Glaze is cooked over low heat until smooth and refrigerate 15minutes before pouring over cooled cake. I just let it set out on the counter and it was fine. 250 calories, 4g sat. fat., 170mg sodium.
MEDITERRANEAN CHICKEN- 330 CALORIES
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(Ingredients) 2lbs. boneless, skinless chicken breast cut into 3-4 pcs. *1/2 cup finely chopped cilantro, 1/2 cup finely chopped parsley, *2 tblsp. minced garlic, *1 tblsp. crushed ginger, *1 tblsp. lemon pepper, *1/4 tsp. saffron threads (opt.), * 1 lemon quartered, *2 med. onions sliced thin, 1lb. red or white potatoes cut into thin wedges and sprinkled w/paprika, 1/2 cup olive oil, 1/2 cup water, *1 cup olives cut in half. DIRECTIONS: In roasting dish, mix herbs and lemon. Crumble saffron into the herbs. Coat chicken with the herb mixture then top w/onions and potatoes. Pour olive oil ov er the top. Add the water. Cover and bake in 350 oven for 45-60 minutes. 330 calories, 2g sat. fat, 390mg sodium. Reduce calories by spraying chicken instead of adding oil and skip the olives. I'd add corn instead. It was VERY GOOD.
Santa Fe Breakfast Casserole
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(Ingredients) * 2 tsp. canola or olive oil, *1 onion diced, 3 med. potatoes thinly sliced, 5 eggs, 7 egg whites, 2 cups small 1 or 2% cottage cheese curds, * 2 cups low-fat cheese shredded, * (2) 4oz. cans of chopped green chiles, drained (optional), 1/2 cup all-purpose unbleached flour, * 1 tsp. baking powder, 1/2 tsp salt (optional). DIRECTIONS: Preheat oven to 350. Spray 9X13 pan. Use nonstick frypan to fry onions in oil. Add potatoes and brown. I a bowl whisk together eggs and egg whites. Add cottage cheese, cheese, chiles (I would trade the chiles for fresh spinach), and dry ingredients. Gently stir in cooked potatoes. Pour into baking dish. Bake 30 minutes. Calories- 235, Sat. fat3g, Sodium 730mg.
HOMEMADE PEANUT BUTTER BY SHERI
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Have you ever gone to Winco and bought the peanut or almond butter that you can grind yourself? Well, this is kind of what I did...we buy the mixed nuts from Costco and throw them in the Vitamix...until it is smooth. I didn't add any oil or butter or honey...but I know you can. It was tasty--especially when mixed with some creamed spun honey (the white thick kind) on bread...I'm not sure how long it will last--but we only make what we can eat right up.
CHICKEN SPINACH LASAGNA
(320 Calories per serving) I'm going to the crockpot again to get this started. You can grill your chicken instead if you'd like. I just throw it in the crockpot and cover it with water and garlic (not garlic salt) and let it slow cook all day while I'm gone. You can do this with skinless chicken breasts or with a whole fryer (innards removed of course).
2-3 cups of cooked chicken
Creamy Garlic Alfredo Sauce Packet (McKormick)
2 cups of Skim Milk for the Sauce (see packet for instructions- I added a cup)
Lasagna Noodles (whole wheat)- Boiled 10-15 minutes in water
Large container of Low-Fat cottage cheese
1 package of shredded no-fat Mozzarella cheese
fresh spinach
After cooking and draining the lasagna noodles, spray the cake pan with 0 calorie Pam spray. Layer 1/3 of the noodles on the bottom of the pan followed by 1/3 of the cottage cheese, layer of spinach and chicken, layer of alfredo sauce, cheese. Repeat this two more times ending with the cheese. Bake at 350 degreese for 35-40 minutes.
** Pre-made Alfredo sauces in jars have 700-800 calories compared to 350-400 calories to make the sauce yourself with a packet and skim or low-fat milk.
WHY EAT BREAKFAST?
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WHY EAT BREAKFAST?
A study published in the February 2002 journal Obesity Research found that eating breakfast was a key behavior among people who averaged a 60-pound weight loss and kept it off an average of six years. Participants told researchers that skipping breakfast made them so hungry that they overate during other meals and snacked on unhealthy, high-calorie foods.
Stretch: Revamp your morning meal so it's low in fat and sugar, high in fiber and protein and has plenty of flavor. One winner: an egg white omelet with salsa and a side of whole grain toast.
Step: Sprinkle a teaspoon of flaxseed (ground or whole) over your breakfast every morning. Next to fish and organic eggs, flaxseed is one of the best sources of healthy omega-3 fatty acids.
BRAN MUFFINS- FOR BREAKFAST
1 cup bran cereal (such as All-Bran or Fiber One)
1 ½ cups mashed banana or unsweetened applesauce
1/4 cup fat-free milk
1 cup whole wheat flour
1/2 cup old-fashioned oats
1 tablespoon baking powder
1/2 teaspoon baking soda
1 tablespoon honey
2 tablespoons dark molasses
1 teaspoon cinnamon
2 egg whites or 1 whole egg or 1/4 cup liquid egg substitute
2/3 cup blueberries or 1/4 cup Craisins and 1/4 cup mini chocolate chips (optional)
1. Preheat the oven to 400°F. Spray two 12-cup muffin pans with cooking spray or insert paper liners. Combine the cereal, banana, and milk in a large bowl. Let stand for about 5 minutes. Add the flour, oats, baking powder, baking soda, honey, molasses, cinnamon, egg whites, and blueberries and stir until combined. Spoon the batter into the pans and bake for 20 minutes. Serves: 24
PER SERVING
60 calories, 2 g protein, 13 g carbohydrates, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 106 mg sodium
PUMPKIN
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From Missy: If you like pumpkin this is a really low fat low cal dessert/snack.
1 Sm can pumpkin, 1 Sm box instant fat free vanilla pudding, 1 Sm tub fat free whip topping, Pumpkin pie spice to taste. Mix and eat with low fat graham crackers or vanilla wafers.. or put it in a lite graham cracker crust.
A 15 oz can of pure pumpkiin has 150 calories and is loaded with Vitamin A.
PUMPKIN BREAD
Low Calorie Recipe
Ingredients:
2 cups unbleached flour
1 cup brown sugar, packed
1 tablespoon baking powder
2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon baking soda
1/4 teaspoon ginger
1/4 teaspoon cloves
1 cup pumpkin, canned
1/2 cup skim milk
2 egg whites, whipped
1/2 cup raisins
1/3 cup fat-free sour cream
Directions:
Preheat oven at 350 degrees. Prepare a 9 x 5 x 3-inch loaf pan with cooking spray and flour; set aside. In a mixing bowl, combine flour, brown sugar, baking powder, cinnamon, nutmeg, baking soda, ginger, and cloves. In another mixing bowl, combine pumpkin, skim milk, egg whites, raisins, and sour cream. Mix dry ingredients with wet ingredients just until moistened. Pour batter into prepared pan. Bake 60 minutes. Makes 18 servings Pumpkin Bread.
Nutritional information per serving:
Calories: 112, Fat: <1g, Protein: 3g, Carbohydrate: 28g, Cholesterol: 1mg
Sodium: 116mg
My daughter also makes a pumpkin cheesecake using the lowfat cream cheese and it's great too.
BROCCOLI CASSEROLE
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2 small cans of Campbells Cream of Chicken soup (600 calories total)
Broccoli (2 big bunches w/stalks cut off down to flowerettes) = 100 calories total
4 slices of bread=400 calories
Butter ½ cube= 400 calories OR Pam Spray (0 calories)
8oz package Shredded cheese (2% low-fat= 650 calories (cut your calories in half by using Fat Free shredded Mozzarella)
Directions: Cut Broccoli into the small flowerettes and boil until tender but not mushy. Dump 2 cans of C.O.C soup into the cake pan. Sprinkle with half the package of cheese and stir. Drain broccoli and add to pan. Stir. Even out mixture in pan. Tear up the bread slices to form an even layer over the broccoli mixture. Drizzle the bread with melted butter (or butter substitute), or spray with pam. Sprinkle on the remaining cheese.
Bake on 425 for 15-20 minutes until bread crumbs are brown.
This makes a large cake pan full. You can add cooked cauliflower with very few added calories.
265 calories per cup if you use butter (can decrease calories by using substitutes for butter and using fat free cheese). 8 servings.
BROCCOLI SALAD
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1/4 Purple Onion (chopped up)
1/2 cup of craisins or raisins
1/4 cup of sunflower seeds
2 pieces or 1/4 cup of crumbled or imitaion bacon
Broccoli flowerettes chopped to size preference (2-3 clumps)
1/4 cup (or less) of Lighthouse Cole Slaw Dressing
Mix and eat. It's really that simple.... and good!
