|
Recipes
Replace your
old eating habits with nutritious, good-tasting recipes. These low-fat
recipes will help you achieve your goal of a trimmer, healthier
body.
Banana Boat
1 small banana, peeled and sliced lengthwise
1/3 cup low fat fruit yogurt or low fat cottage cheese
2 strawberries, sliced or kiwi slices
1 Tbsp. ÒsprinklesÓ: Grape Nuts, chopped nuts, raisins or other dried fruit
|
Hawaiian Melts
8 servings
4 large sandwich style English muffins, split
1 cup pizza sauce
1-1/2 cups (6 oz.) shredded mozzarella cheese
1 can (8 oz.) DOLE¨ Pineapple Tidbits, drained
1/4 cup (2 oz.) sliced Canadian bacon, cut into quarters
- Preheat oven to 450¼F.
- Evenly spoon sauce over each muffin. Sprinkle with cheese and pineapple tidbits. Top with Canadian bacon. Place mini pizzas on baking sheet.
- Bake 12 to 15 minutes or until crust is golden brown. Allow to cool a few minutes before eating.
|
Granola Pineapple Parfait
1 cup DOLE¨ Crushed Pineapple (8 oz.)
2/3 cup low-fat plain granola
1 container (8 oz.) non-fat or low fat lemon or orange yogurt
Dash ground cinnamon or nutmeg
- Spoon one-half granola in bottom of 2 parfait glasses or dessert dishes. Spoon half of crushed pineapple over granola.
- Stir together yogurt and cinnamon, in small bowl. Spoon half of yogurt over pineapple.
- Sprinkle remaining granola over yogurt. Top with remaining yogurt and pineapple.
|
Porcupines
1 orange or apple
Halved cold meat
Cheese
Raw vegetables
Cherry tomatoes
Toothpicks
- Put fruit half on plate, cut side down.
- Put meats, cheeses, vegetables on toothpicks
- Stick toothpicks in fruit.
|
Bunny Rabbit Munchy Salad
Yield: 4 Ð 6 servings
1 1/2 cups lowfat (1%) cottage cheese
1 cup (8-ounce carton) lowfat lemon yogurt
1 cup green grapes, halved; or 1 banana, sliced
1 Granny Smith apple, chopped
1 peach or nectarine, chopped
1/4 cup raisins
1/4 cup slivered almonds
2 teaspoons poppy seeds
- In medium mixing bowl combine all ingredients together.
- Mix gently and until well combined, cover and chill.
- Serve very cold.
|
|
 |
|
Makeover Cheesy Bean Dip
1 1/2 cup shredded reduced-fat Mexican Cheese blend or Pepper Jack Veggie Cheese
1 1/2 cup shredded reduced-fat cheddar cheese or Cheddar Veggie Cheese
1 can (16 oz.) fat-free refried beans
1 can (10 oz.) diced tomatoes and green chilies
1 pkg. (8 oz.) reduced-fat sour cream
1 Tbsp. Taco seasoning
Serve with tortilla chips
In a bowl combine cheese and set aside 1 cup for top. With the remaining cheese add the other ingredients and mix well. Transfer to a 2-qt. Baking dish coated with non-stick cooking spray. Sprinkle with reserved cheese. Bake, uncovered at 350¡ for 20-25 minutes until bubbly around the edges. Serve warm.
1/4 cup is 46 calories, fat 1 g, carbs 3 g, protein 3 g, fiber 1 g, sodium 189.
40 Servings
|
|
 |
|
Turkey
Pepperoni Boboli Pizza
1 Boboli thin crust pizza shell
1/2 c. of pizza sauce
2 ounces of turkey pepperoni
4 ounces of shredded light mozzarella cheese
Add any veggies that you like.
Bake at 450 degrees for 10-12 minutes. Cut into wedges.
Serves 2-4
|
Speedy
Quesadillas
1 whole wheat tortilla
1 slice of Pepper Jack Veggie Slices
2 oz. Louis Rich Southwestern Chicken
Place on baking sheet on broil until brown, flip once.
Serve with salsa and one cup of black bean soup
Serves one
|
 |
Crab Cakes
1 pound crabmeat (canned)
2 c. soft breadcrumbs
1 small onion, chopped
½ green bell pepper, chopped
1/3 c. fat free mayonnaise
1 large egg
¼ tsp. salt
¼ tsp. pepper
Pam cooking spray
Sauce:
7 oz jar of sweet
red peppers
3 T. fat free mayo
1 garlic clove
1/8 tsp. dried
crushed red pepper
- Drain and flake crabmeat.
- Stir in next 7 ingredients.
- Form into patties.
- Spray a skilled with Pam cooking
spray. Cook patties in nonstick skillet on medium high heat
for 5 minutes per side.
Serves 6
|
Low Fat Apple-Raisin Bread Pudding and Whiskey Sauce
4 cups sour dough or low sodium
white bread, cubed
1-½ cups diced baking apples
½ cup seedless raisins
1 ½ cups skim milk
¾ cup Egg Beaters
½ cup sugar
2 tablespoons margarine, melted
1-teaspoon vanilla extract
¼ teaspoon ground cinnamon
1/8-teaspoon nutmeg
In greased 2-quart casserole, combine
bread cubes, apples and raisins, set aside. Combine milk,
Egg Beaters, sugar, margarine, vanilla, cinnamon and nutmeg.
Pour over bread mixture. Bake at 350 degrees F for 45-50 minutes
or until knife inserted in center comes out clean. Serve warm.
SAUCE: 1 cup Cool Whip Lite 3 tablespoons
Egg Beaters 4 tablespoons sugar 1-tablespoon whiskey or rum
[or artificial whiskey/rum]
Beat Egg Beaters, sugar, and whiskey
together. Gently fold in Cool Whip.
Per serving: 229 calories, 5 gms
fat, 1 mg. Cholesterol, 83 mg sodium
Serves 8
|
 |
Cucumber Soup
2 medium cucumbers
1 ½ cups nonfat yogurt
1 tsp fresh lemon juice
¼ tsp chopped fresh mint
½ tsp chervil
Peel, seed and dice the cucumbers.
Set aside. Puree half of the cucumbers and mix puree with remaining
ingredients. Pour into a bowl. Add remaining cucumbers and mix
well. Chill.
Yield: 4 servings
Per Serving: 61.6 Calories;
0.2g Fat; 5g Protein; 10g Carbohydrates
|
Quick and Easy Turkey Burger
1 lb. Ground turkey breast Cooking
spray
2 tsp garlic powder 1 large onion, cut into (1/4 inch thick
slices about 2 cups)
1 tsp Cajun seasoning 1 tsp olive oil
¼ tsp black pepper 4 (1 ½ ounce) hamburger buns
3 tbsp light teriyaki sauce 8 (1/4 inch thick) slices tomato
1 tbsp water 4 curly leaf lettuce leaves
- Combine the first 4 ingredients in
a large bowl. Divide the turkey mixture into 4 equal portions,
shaping each portion into a ½ inch thick patty. Combine
teriyaki sauce and water in a small bowl.
- Place a large nonstick skillet
coated with cooking spray over medium heat until hot. Add
the onion slices; cover and cook 10 minutes or until onion
is golden brown, stirring frequently. Stir in 1 tablespoon
teriyaki mixture. Remove onion from pan, and keep warm.
Add olive oil to pan. Add patties, and cook 5 minutes over
medium heat. Add 3 tablespoons teriyaki mixture to pan.
Carefully turn patties over, and cook for 3 minutes or until
golden. Place 1 patty on bottom half of each bun, and top
each patty with ¼ cup onion, 2 tomato slices, and
1 lettuce leaf. Top remaining bun halves.
Yield: 4 servings 278 calories,
4.7 g fat, 30 g protein
|
|