Smokin Blue Cheese LT

Ingredients:

4 tablespoons low fat Mayonnaise
8 slice low-fat, low carb wheat bread
5 ounces Smokey Blue Cheese
1/4 head romaine lettuce
2 large beefsteak tomatoes cut into 8 slices

Instructions:

Cover each slice of bread with a thin layer of Mayonnaise. Slice cheese into four slices. Lay one slice of cheese on four slices of bread. Place two slices of lettuce on top of each slice of cheese. Top with 2 slices of tomato. Place second slice of bread on each sandwich.

Nutritional Information (approximate values):

Calories 470
Fat 24g
Saturated Fat 0g
Cholesterol 35mg
Sodium 1000mg
Total Carbohydrate 44g
Dietary Fiber 6g
Sugars 0g
Protein 19g

Apple Citrus Fruit Gourmet

Ingredients:

20 dried, unsweetened apple rounds or slices
12 large dried apricots, pitted
1/2 cup raisins or dried currants
2 cups apple juice
1 tablespoon of grated orange peel
1 tablespoon grated lemon peel
1 stick of cinnamon
2 fresh cloves

Instructions:

In a large soup pan combine all ingredients together. Heat over medium heat uncovered just until starts to simmer. Lower heat to medium low and allow to cook about 1 1/2 hours. Be sure to stir frequently and you can add more juice if liquid is evaporating. Remove cinnamon stick and cloves before serving.

Nutritional Information (approximate values):

Calories 225
Fat less than 1 gram

Creamy Eggplant Filled Cornbread

Ingredients:

3 1/2 cups water
2 cups milk
1 1/2 cups yellow cornmeal
2 tablespoons olive oil
1 small onion, finely chopped
1 stalk celery, chopped
1/2 cup chopped sweet green pepper
2 garlic cloves, finely chopped
1 teaspoon dried basil
1/4 teaspoon crushed red pepper
1 medium eggplant, cut into 1/2-inch cubes
1 can (14 1/2-ounce) diced tomatoes
1/4 cup water
1 tablespoon chopped fresh parsley leaves
1/2 cup grated Parmesan cheese

Instructions:

To make the cornbread butter 2 square baking dishes. Boil 3 1/2 cups water over high heat in a large pan. In a mixing bowl combine cornmeal and milk mixing until completely blended. Stir cornmeal mixture into the boiling water. Cook on medium heat 10 minutes until mixture becomes thick. Place in baking dishes and cover. Refrigerate until firm at least 4 hours or can be done overnight. Place oil in a large skillet. Be sure to heat oil about 2 minutes before adding the onion, celery and pepper. Cook 2 minutes or until onion starts to become translucent. Add garlic, basil and red pepper and continue cooking about 1 minute. Place eggplant into skillet and cook 6 minutes stirring often. Blend in tomatoes with liquid and remaining water. Cover skillet and cook 25 minutes. Stir in parsley and remove from heat. Allow eggplant mixture to cool well slightly. Remove cornbread from pans and place on a cookie sheet. Sprinkle the top with cheese. Broil until cornbread turns slightly brown and cheese has completely melted. Place one square of cornbread on a plate. Top with eggplant. Place another square of cornbread on top. Serve.

Nutritional Information (approximate values):

Calories 600
Total Fat 15.0g
Saturated Fat 0g
Cholesterol 24.0mg
Sodium 695mg
Total Carbohydrate 63g
Dietary Fiber 10.00g
Sugars 0g
Protein 15.0g

Orange Flavored Waffles

Ingredients:

1 tablespoon active dry yeast
1 cup freshly squeezed orange juice, warmed (about 120°F)
1/2 cup lowfat soy milk, at room temperature
1 tablespoon canola oil
1 teaspoon vanilla extract
1/8 teaspoon orange oil
2-1/4 cups whole wheat pastry flour
1 teaspoon baking powder

Instructions:

In a large bowl combine yeast in the warm orange juice and allow to set for about 15 minutes. Place soy milk, canola oil, vanilla, orange oil, flour and baking powder in the bowl with the yeast. Cover bowl and place in a warm spot for about 30 minutes. Heat waffle iron. Pour batter into heated waffle iron and cook until brown.

Nutritional Information (approximate values):

Calories 409
Fat 7 grams

Tagine Style Vegetables

Ingredients:

2 tablespoons extra-virgin olive oil
1 large sweet onion, halved and cut in strips
4 garlic cloves, thinly sliced
1 teaspoon ground cumin
1 teaspoon ground ginger
2 slices lemon
2 bay leaves
1/2 teaspoon freshly ground pepper
2 cups water
1 medium cauliflower, cored, cut into 2-inch-long florets
6 carrots, peeled, cut into 2-inch-lengths
2 can (14 1/2-ounce) fire-roasted whole tomatoes, do not drain
1 can (15-ounce) chickpeas, drained
1/2 cup raisins
1 stick cinnamon
2 medium zucchini, cut into 1-inch chunks
1/4 cup toasted slivered almonds
1/4 cup cilantro leaves

Instructions:

Place oil in Tagine pot or Dutch oven over medium heat. Heat approximately 2 minutes. Add onion and cook until onion is translucent. Add garlic, cumin, ginger, lemon, bay leaves and pepper. Stirring frequently cook about 3 minutes or just until you smell the fragrance. Add the water. Place cauliflower, carrots, tomatoes with juice, chickpeas, raisins and the cinnamon stick. Bring to a rapid boil. Cover pan and reduce heat to low. Cook about 20 minutes stirring often. Remove lid and add zucchini. Recover pot and cook until zucchini is tender. Sprinkle with almonds and cilantro when ready to serve.

Nutritional Information (approximate values):

Calories 275
Total Fat 9g
Saturated Fat 0g
Cholesterol 0g
Sodium 0g
Total Carbohydrate 42g
Dietary Fiber 0g
Sugars 0g
Protein 9g

Slow Cooked Cheese Tortellini and Squash

Ingredients:

1 butternut squash, peeled and seeded, cut into 1-inch chunks
1 large zucchini cut in 1-inch chunks
1 large yellow summer squash cut in 1-inch chunks
1 large onion, diced
1 large red bell pepper, diced
4 ounces thin green beans, trimmed and cut in 2-inch lengths
1 can (28-ounce) crushed tomatoes
1 can (14 1/2 ounce) vegetable stock
2 tablespoons fresh oregano, chopped
1 1/2 teaspoons chopped garlic
1 package (9-ounce) fresh cheese tortellini
1 package (5-ounce) baby spinach
3 tablespoons grated Parmesan cheese

Instructions:

In your crock pot combine squash, zucchini, onion, pepper, green beans, tomatoes, vegetable stock, oregano and garlic. Cover and cook on low temperature setting for 5 hours. Turn crock pot temperature to high and add tortellini. Cover and cook an additional 20 minutes or until pasta is starting to become tender. Fold in spinach and cheese. Recover and cook until spinach has cooked completely.

Nutritional Information (approximate values):

Calories 254
Total Fat 5g
Saturated Fat 0g
Cholesterol 0g
Sodium 0g
Total Carbohydrate 48g
Dietary Fiber 0g
Sugars 0g
Protein 12g

Vegetable Cabbage Rolls in Tomato Sauce

Ingredients:

1 head cabbage
1 tablespoon olive oil
1 medium red pepper, finely chopped
1 medium yellow pepper, finely chopped
1 medium onion, finely chopped
1 tablespoon seasoned rice vinegar
1 teaspoon reduced-sodium soy sauce
2 teaspoons ginger root, minced, peeled
1 can (16 to 19 ounces) cannellini, rinsed and drained
1 can (8 ounces) sliced water chestnuts, drained and finely chopped
2 cans (14 1/2 ounces) stewed tomatoes

Instructions:

Remove core of cabbage and throw away. Heat a large Dutch oven pan filled 2/3 full of water over high heat until boiling. Place cabbage in boiling water cut side up. With forks separate leaves as they soften. Once the leaves are separated cover the pan and continue to boil about 15 minutes or until tender. Drain well. Place 8 leaves to the side. Chop remaining leaves. Heat olive oil in a large skillet over medium heat about 1 minute. Add peppers and onion and cook about 8 minutes. Add chopped cabbage, vinegar, soy sauce and ginger and continue cooking for 5 minutes. Remove from heat and stir in cannellini and water chestnuts. Allow to cool slightly. Using the reserved cabbage leaves place about 1/3 cup of filling in the middle of each leaf. Wrap cabbage leaf around the filling. Once all the leaves are filled replace skillet on the stove. Heat tomatoes over high heat until juice just starts to boil. Reduce heat to low and place rolled cabbage leaves in skillet. Cover and cook about 13 minutes or until heated through.

Nutritional Information (approximate values):

Calories 240
Total Fat 5g
Saturated Fat 0g
Cholesterol 0g
Sodium 1,045mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 0g

Mouth Watering Vegetarian Chocolate Cake

Ingredients:

1/2 cup soft soy margarine
1 tablespoon vinegar
1 cup soy milk
1 - 2/3 cups all-purpose white flour
2/3 cup unsweetened cocoa powder
1-1/2 cups rice syrup
1-1/2 teaspoons baking soda
2 teaspoons Ener-G Egg Replacer
1/4 cup water
1 teaspoon vanilla
1/2 cup water

Instructions:

Mix together flour, cocoa, rice syrup and baking soda together well in a large mixing bowl. In a small bowl mix egg and 1/4 cup of water and stir until mixture becomes smooth. In a separate bowl place soy milk and vinegar together and stir. Stir margarine, vanilla, vinegar and milk mixture and egg mixture to dry ingredients. Using an electric mixer beat on medium speed about 3 minutes. Preheat oven to 350 degrees. Spray 2 round cake pans with cooking spray. Pour cake mixture evenly into both pans. Bake 35 minutes or until toothpick comes out clean. Cool slightly then remove from pans to continue cooling until ready to frost.

Nutritional Information (approximate values):

Total calories (without frosting) 250
Fat 8 gm
Protein 3gm
Carbohydrate 44 gm
Calcium 20 mg
Iron 3 mg
Sodium 456 mg
Dietary Fiber 1 gm

Veggies and Swiss Cheese Delight

Ingredients:

3 large carrots, thinly sliced
1 large onion cut in wedges
1 package (12-ounce) large mushrooms, quartered
3 tablespoons olive oil
1 bunch broccoli, cut into small pieces
1 small zucchini, cut into chunks
2 slices whole-wheat bread
1 garlic clove, chopped fine
1/2 pound Swiss cheese, cut into slices

Instructions:

Heat 1 tablespoon of olive oil in large skillet over medium heat about 2 minutes. Add carrots, onion and mushrooms to the skillet. Cook stirring often until all the liquid is gone and vegetables are starting to brown. Remove from heat and place in a large bowl. Heat 1 tablespoon of olive oil in the same skillet. Add broccoli and stir until broccoli is coated with oil, about 1 minute. Stir in about 1/3 cup of water. Cover skillet and cook on medium low heat about 3 minutes. Add zucchini and cook about 4 minutes or until slightly tender. Add the vegetables in the bowl back to the pan. Add cheese slices, cover and cook on low heat until cheese is completely melted. In a saucepan over medium heat, heat 1 tablespoon of oil. Once heated about 2 minutes add garlic and cook until it starts to brown. Remove garlic. Stir in bread cubes and cook until toasted. Place toasted bread cubes in bowl with garlic and toss. Place bread cubes over the top of the vegetables in the skillet. Serve warm.

Nutritional Information (approximate values):

Calories 445
Total Fat 27.0g
Saturated Fat 0g
Cholesterol 52.0mg
Sodium 845mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 0g

Zucchini Mushroom Rounds

Ingredients:

4 ounces mushrooms, finely chopped
1 small onion, chopped
1 small zucchini, chopped
1 carrot, chopped
1 ounce unsalted peanuts
2 cups fresh breadcrumbs
2 tablespoons chopped fresh parsley
1 teaspoon yeast extract
Pepper to taste
Oatmeal for shaping
2 Tablespoons canola oil

Instructions:

In a large skillet with no oil cook mushrooms for 8 minutes stirring constantly to keep from burning. Place onion, zucchini, carrots and nuts in the blender. Blend together just until starting to combine. Remove from blender and place in large mixing bowl. Add mushrooms, breadcrumbs, parsley, yeast extract and pepper. Stir until completely combined. Add oatmeal mixing well. Shape mixture into round disks about 2 inches thick. Place canola oil in large skillet. Heat over medium heat about 1 minute. Add rounds and cook 10 minutes. Turn and cook approximately 8 minutes or until brown and heated through.

Nutritional Information (approximate values):

Calories 126
Fat 4 g
Cholesterol 0 mg
Fiber 2 g

Bunny Nibbles

Ingredients:

¾ C. fat-free French dressing
1 teaspoon prepared or salad mustard
½ teaspoon Worcestershire sauce
1 teaspoon dried parsley
4 C. (two 16 oz. cans) sliced carrots, drained
¼ C. chopped bell pepper
¼ C. chopped onion

Directions:

In a medium bowl, combine French dressing, mustard, Worcestershire sauce, and parsley. Add carrots, pepper, and onion. Mix well. Cover and refrigerate for at least two hours before serving. (Serves 6)

Low calorie, no fat, low salt

Emerald Isle Green Pea Meal

Ingredients:

½ C. fat-free mayonnaise
¼ C. fat-free Italian dressing
3 C. frozen green peas, thawed
¾ C. chopped celery
¼ C. chopped onion
¼ C. chopped dry-roasted peanuts

Directions:

In a large bowl, combine mayonnaise and Italian dressing. Stir in green peas, celery, onion, peanuts, and mix well. Cover and refrigerate for at least 30 minutes before serving. (Serves 6)

Low salt, low calorie, low fat

Irish Potato Soup

Ingredients:

½ C. chopped onion
1 C. diced celery
1 Tablespoons bacon bits
1 (10 oz.) can lite, cream of celery or mushroom soup
2 Tablespoons sugar substitute
2 Tablespoons white vinegar
2 2/3 C. skim milk
1 ½ C. diced, cooked potatoes
Butter flavored cooking spray

Directions:

Coat a large saucepan with cooking spray. Sauté onion and celery for about ten minutes. Stir in bacon bits, soup, sugar substitute, and vinegar. Add milk and potatoes. Mix well. Lower heat and simmer ten minutes or until mixture is heated though. (Serves 4)

Low salt, low calorie, low fat

Leprechaun’s Chicken and Noodles

Ingredients:

3 C. coarsely chopped cabbage
½ C. chopped onion
½ C. water
1 (10¾ oz.) can lite cream of chicken soup
1½ C diced cooked chicken breast
2 C. hot cooked noodles, drained
1 teaspoon dried parsley
¼ teaspoon black pepper

Directions:

In a large skillet, combine cabbage, onion, and water. Cover and cook over medium heat for 15 to 20 minutes, until cabbage is tender, stirring occasionally. Stir in chicken soup, chicken, and noodles. Add parsley and black pepper. Mix well. Lower heat and simmer 5 minutes. (Serves 4)

Low salt, low calorie, low fat

Magic Meatloaf

Ingredients:

1 lb. ground, lean turkey or beef
1 C. quick oats
3/4 C. chopped onions
1 teaspoon dried parsley
1/4 teaspoon black pepper
1 teaspoon prepared mustard
1 Tablespoon brown sugar substitute
1 (10 3/4 oz.) can lite tomato soup
Cooking spray

Directions:

Preheat oven to 350 degrees F. Spray a 9 x 5 inch pan with cooking spray. In a large bowl, combine meat, oats, onion, parsley, pepper, mustard, brown sugar, and tomato soup. Mix well. Put mixture in pan. Pat mixture into pan and bake for 1 hour at 350 degrees F. (Serves 6)

Low salt, low calorie, low fat

Mr. MacGregor’s Garden Stew

Ingredients:

¾ lb. chicken breasts, boneless & skinless, cut into 2-inch cubes
¾ C. and ½ C. fat-free chicken (or vegetable) broth
½ teaspoon Italian seasoning
1 teaspoon paprika
1 clove garlic, chopped
3 medium carrots, cut in ½-inch pieces
1 medium onion, cut into wedges
5 medium celery stalks, cut into ½-inch pieces
½ Tablespoon lemon juice

Directions:

Place chicken, ¾ C. broth, seasonings, and garlic into large stew pot. Bring to a boil, cover, reduce heat, and simmer ten minutes. Add vegetables and remaining ½ C. chicken broth. Cover and cook on low heat 45-50 minutes or until chicken and vegetables are done. Add lemon juice. You may omit chicken for a vegetarian main dish. (Serves 4)

Low salt, low calorie, low fat

Oven-Fried Fish

Ingredients:

2 C. fat-free bread crumbs
¼ teaspoon dry mustard powder
1 egg white
2 Tablespoons nonfat milk
1 lb. fish filets
Lemon wedges

Directions:

Preheat oven to 425 degrees F. Stir dry mustard into bread crumbs. In a bowl, combine and beat egg white and milk. Spread bread crumbs on a plate. Dip fish filets, one at a time into egg white mixture, dip in bread crumbs, and coat all surfaces. Place on baking sheet and bake at 425 degrees F for about 15 minutes until coating is crisp and fish flakes easily. Serve with lemon wedges. (Serves 4)

Low salt, low calorie, low fat, low cholesterol

Pixie Pudding

Ingredients:

1 (4 serving) package sugar-free vanilla cook-and-serve pudding
2/3 C. nonfat dry milk powder
1 (8 oz.) can unsweetened, crushed pineapple, undrained
1 C. water
¼ C. raisins
1 teaspoon vanilla extract
½ teaspoon apple pie spice
2 C. cold, cooked rice (about 1 1/3 C. uncooked rice)

Directions:

In a medium saucepan, mix dry pudding, milk powder, undrained pineapple, water, and raisins. Mix well with a wire whisk. Cook over medium heat, stirring constantly, until mixture thickens and starts to boil. Remove from heat. Stir in vanilla extract and apple pie spice. Add rice and mix well. Spoon into dessert dishes. (Serves 4)

No fat, low calorie, low salt

Pot O’ Gold Potatoes

Ingredients:

3 medium potatoes, peeled and thinly sliced
1/3 C. grated Parmesan cheese
2/3 C. skim milk
½ teaspoon paprika
Butter flavored cooking spray

Directions:

Coat a 2-quart microwave dish with cooking spray. Layer potatoes and cheese in dish. Pour milk over potatoes and sprinkle with paprika. Cover and vent. Cook on high in microwave for 12 minutes. Remove cover and broil for 2-3 minutes to brown. (Serves 4)

Low calorie, low fat, low salt, low cholesterol

Sunrise Salad

Ingredients:

½ C. plain nonfat yogurt
1 ½ Tablespoons honey
1 Tablespoon lemon juice
¼ teaspoon cinnamon
2 C. shredded carrots
½ C. raisins
¼ C. canned, unsweetened, crushed pineapple, drained

Directions:

In large bowl, combine yogurt, honey, lemon juice, and cinnamon. Add carrots, raisins, and pineapple. Mix well. Cover and chill at least 30 min. Drain liquid before serving. (Serves 6)

Low fat, low calorie, low salt