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1 top round steak -- 1 inch thick
1 cup chopped onion
8 ounces sliced fresh mushrooms
1 tablespoon Dijon mustard
2 teaspoons dried parsley flakes
1/2 teaspoon salt
1/2 teaspoon dried dill
1/4 teaspoon pepper
1 clove garlic -- minced
1/3 cup all-purpose flour
1 cup fat-free beef broth
3/4 cup fat-free sour cream
4 cups hot cooked egg noodles
Trim fat from steak. Wrap steak in heavy-duty plastic wrap; freeze 30 minutes. Unwrap steak; cut steak diagonally across grain into 1/8-inch thick slices. Place steak, onion, and next 7 ingredients in a 3-quart electric slow cooker.
Combine flour and broth in a bowl; stir with a whisk until blended. Add broth mixture to cooker; stir well. Cover; cook on low-heat setting for 8 hours or until tender. Turn slow cooker off; remove lid. Let stand 10 minutes. Stir in sour cream. Serve stroganoff over noodles.
Yield:4 servings.
Per serving: Calories 463 (14% from fat); fat 7.3 g
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2 potatoes (10 oz each) -- sliced paper-thin
1 cup broccoli stems and florets -- chopped
1 cup nonfat ricotta cheese
1 teaspoon dried parsley
1 teaspoon dried oregano
3 3/4 ounces mozzarella cheese, part skim milk -- shredded
3/4 ounce Parmesan cheese -- grated
Preheat oven to 400 oF. Spray an 8x8" baking dish with nonstick
cooking spray. Place potatoes in a large bowl of cold water and set
aside.
In large bowl, combine the broccoli, ricotta cheese, parsley and
oregano; stir until well blended. Thoroughly drain the potatoes in
colander; arrange one third of the potatoes in a single layer in prepared
baking dish.
Top with half of the ricotta cheese mixture, then sprinkle
evenly with half of the mozzarella cheese. Repeat with another third of
the potatoes; sprinkle evenly with the Parmesan cheese.
Cover with foil
and bake 1 hour; uncover and continue baking for another 15 minutes or
until crisp-edged and bubbly. Let stand 5 minutes before slicing.
Serving (one 2 1/2 x 3" portion) Per serving: 177 cal, 4 g fat.
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6 green bell pepper
8 ounces ground turkey -- or beef (90 % Lean)
1/2 cup onion -- chopped
1 cup rice -- cooked
1/2 teaspoon garlic -- minced
1 teaspoon Italian seasoning
1 3/4 cups tomato sauce -- with tomato bits
3 ounces mozzarella cheese -- reduced fat (3/4 C)
Cut a thin slice from stem end of each pepper. Remove seeds &
membranes. Rinse peppers. Place pepper cut side up in 8 X 10
microwave baking dish.
Cover & vent. Cook on HIGH 3 min. Remove
from microwave. In large bowl combine uncooked meat, onion, rice,
garlic, Italian Seasoning & 1 C. tomato sauce.
Stuff each pepper with
about 1/2 C. meat mixture. Pour remaining sauce evenly over top of
peppers. Cover & vent. Cook on HIGH for 12 min., turning every 4
min. Sprinkle cheese evenly over top & cook on HIGH, uncovered 30 to
45 sec. or until cheese starts to melt.
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1 can refrigerated pizza crust dough
--10 ounces
6 turkey bacon slices -- chopped
1/3 cup sliced green onions
1 cup shredded reduced-fat Swiss cheese -- divided
1 1/4 cups 1% low-fat milk
1 tablespoon Dijon mustard
1/8 teaspoon salt
3 large eggs
3 large egg whites
Preheat oven to 375*.
Unroll pizza dough; fit into a 9-inch pie plate coated with cooking
spray. Fold under excess dough; prick bottom and sides of dough with a
fork. Bake at 375 oF for 5 minutes. Set aside.
Reduce oven temperature
to 350 *.
Coat a nonstick skillet with cooking spray; place over medium-high heat
until hot. Add bacon; saute 5 minutes or until lightly browned. Add
green onions; saute 2 minutes or until tender. Remove from heat; set
aside.
Sprinkle 1/2 cup cheese into prepared crust; top with bacon mixture.
Combine milk, mustard, salt, eggs, and egg whites; stir well with a whisk.
Pour over bacon mixture; sprinkle with remaining 1/2 cup cheese. Shield
edges of crust with foil, leaving egg mixture exposed. Bake at 350 oF for
40 minutes or until a knife inserted near center comes out clean. Let
stand 10 minutes before serving. Cut into wedges with a serrated knife.
Yield: 6 servings.
Per serving: CAL 289 FAT 11.4 g (sat 3.8 g)
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1/2 cup Nonfat Dressing
- Miracle Whip Free
1/4 cup Grated Parmesan Cheese (1oz)
1 teaspoon Italian seasoning
4 Chicken breast halves
- boneless -- skinless
Stir dressing, parmesan cheese and seasoning. Place chicken on grill or
rack of broiler pan. Grill or broil 8 to 10 minutes, brush with half of
sauce during last 3 minutes; turn and continue grilling or broiling 8 to
10 minutes or until tender. Brush with remaining sauce during last 3
minutes. Makes 4 servings.
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1 5 pound roasting chicken -- skinned
2 5 inch sprig rosemary
2 stalks celery with leaves
--each cut into 4 pieces
2 small onions -- quartered
16 garlic cloves
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon paprika
rosemary sprigs -- optional
Remove and discard giblets and neck from chicken. Rinse chicken under cold water;
pat dry. Trim excess fat. Place rosemary, celery, 4 onion wedges, and 4 garlic cloves
in cavity of chicken; tie legs together with twine.
Place chicken, breast side up, in a
4-quart electric slow cooker; add remaining onion and garlic to cooker. Drizzle
lemon juice over chicken; sprinkle with next 3 ingredients.
Cover; cook on low-heat for 8 hour. Discard rosemary. Serve chicken with vegetables and garlic.
Garnish with additional rosemary and lemons, if desired.
Per serving: Calories 184 (28% from fat); fat 5.8 g.
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1 tablespoon olive oil
1 1/2 cup chopped mushrooms
1 cup diced celery
1 cup chopped onion
1 garlic clove -- minced
12 Oz. lean ground beef
12 Oz. ground turkey
1 egg
2 egg whites
3/4 cup bread crumbs
1 cup tomato sauce
1/4 cup chopped parsley
1/2 tablespoon crumbled dried basil
1/4 tablespoon salt
1/2 tablespoon black pepper
Preheat oven to 325. Spray a 9 x 5 x 3" loaf pan with nonstick vegetable
cooking spray. Line with aluminum foil so it extends an inch upward along
two sides. Lightly spray the foil.
In large skillet, heat olive oil over med-high heat. Add mushrooms,
celery, onion and garlic. Saute, stirring frequently; if vegetables seem
dry, add 1 - 2 T. of water. Cook vegetables until lightly browned and
softened, 10 - 15 minutes. Remove to plate and let cool almost to room
temperature.;BR>
In large bowl, place beef, turkey, egg, egg whites, bread crumbs, half of
the tomato sauce, parsley, basil, salt, pepper and cooled sauteed
vegetables. Mix with large spoon until evenly blended. Pat into prepared
pan and smooth to level off. Cover with remaining tomato sauce.
Bake in center of oven until cooked through, about 1 hour. Let stand 10 -
15 minutes before lifting out of pan with aluminum foil. Cut into 12
slices.
Per serving: 310 calories, 15g fat.
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1/2 pound dried great northern beans
4 bacon slices
1 1/2 cups sliced carrot
1 cup chopped onion
1/2 cup chopped green onions
1 garlic clove -- minced
2 cups water
1/4 teaspoon crushed red pepper
1/8 tespoon black pepper
29 ounces vegetable broth
1/4 cup chopped fresh parsley
1 teaspoon brown sugar
1/2 teaspoon grated lemon rind
Sort and wash beans; place in a large ovenproof Dutch oven. Cover with water to 2 inches
above beans; bring to a boil, and cook 2 minutes. Remove from heat; cover and let stand
1 hour. Drain beans in a colander; set aside.
Cook bacon in Dutch oven over medium heat
until crisp. Remove bacon from pan, reserving 2 tablespoons bacon fat in pan. Crumble bacon
; set aside. Add carrot, onion, green onions, and garlic to bacon fat in pan; saute 3
minutes.
Add beans, 2 cups water, red pepper, black pepper, and broth; bring to a boil.
Cover, reduce heat, and simmer 45 minutes or until beans are tender.
Combine crumbled bacon, parsley, brown sugar, and lemon rind; stir well. Sprinkle over
soup.
Yield: 4 (1 1/2 cup) servings.
CAL 290 FAT 5.2 g.
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1 cup all-purpose flour
3/4 cup granulated sugar
3 tablespoons unsweetened cocoa
2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
1 teaspoon vanilla extract
1 cup packed brown sugar
3 tablespoons unsweetened cocoa
1 1/2 cups hot water
Preheat oven to 350°F.
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine the first 5
ingredients in a medium bowl. Stir in milk and vanilla extract. Spoon the batter into
a 9-inch square baking pan.
Combine brown sugar and 3 tablespoons cocoa, and sprinkle over
cake batter. Pour water over batter (do not stir). Bake at 350°F for 40 minutes or until
cake springs back when lightly touched in center. Serve warm.
Yield: 12 servings.
Calories 172 fat 0.5g.
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3 cups sugar
3/4 cup margarine -- softened
1 1/3 cups egg substitute
1 1/2 cups low fat sour cream
1 teaspoon baking soda
4 1/2 cups sifted cake flour
1/4 teaspoon salt
2 teaspoons vanilla
cooking spray
Preheat oven to 325.
Beat sugar and margarine at medium speed of a mixer until well blended
(about 5 minutes). Gradually add egg substitute, beating well.
Combine sour cream and baking soda. Stir well; set aside. Combine flour
and salt. Add flour mixture to creamed mixture alternately with sour
cream mixture, beginning and ending with flour mixture.
Stir in vanilla.
Pour batter into a 10-inch tube pan coated with cooking spray. Bake at
325 for 1 hour and 35 minutes or until a wooden pick inserted in the
center comes out clean.
Cool in pan 10 minutes; remove from pan. Let
cool completely on a wire rack.
Per serving: Cals - 250 Fat - 7.7g.
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6 tablespoons stick margarine -- softened
2/3 cup sugar
1/4 cup molasses
1 large egg
2 cups all-purpose flour
2 teaspoons baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground mace
3 tablespoons sugar
nonstick cooking spray
Cream margarine; gradually add 2/3 cup sugar, beating at medium speed of a mixer until
light and fluffy. Add molasses and egg; beat well.
Combine flour and next 4 ingredients; gradually add to creamed mixture, stirring until
well blended. Divide dough in half; wrap each portion in plastic wrap. Freeze for 30
minutes.
Preheat oven to 350*.
Shape each portion of dough into 26 (1-inch) balls; roll in remaining 3 tablespoons sugar.
Place balls 2 inches apart on baking sheets coated with cooking spray. Bake at 350* for
12 minutes or until lightly browned. Remove from baking sheets; let cool on wire racks.
Yield: 52 servings (serving size:1 cookie).
Per serving: Calories 46 fat 1.5 g.
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2 cups cooked green split peas
2 tbs. chopped onion
2 tbs. lime juice
2 tsp. minced garlic
1 tomato chopped and seeded
1 can chopped green chilies -- (4 oz) drained
1/2 cup picante sauce
1/2 tsp. garlic powder
1/2 tsp. ground cumin
1/4 cup fat free mayo or Miracle Whip
Cook peas as per package directions; drain; chill in refrigerator.
Place all ingredients in blender. Blend until smooth. You may want to
add a little more picante if more heat desired.
You may also add another
tomato, chopped, after blended, if you desire chunks of tomato in your dip.
Makes eight 1/4-cup servings. Per serving: 0.30 g fat, 77 calories.
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1 package spice cake mix {Duncan Hines Moist Deluxe}
1 cup water
1 large egg -- lightly beaten
--or 1/4 cup egg substitute
1 cup shredded carrots
3/4 cup raisins
nonstick cooking spray
1/2 cup chopped walnuts
Preheat oven to 350*.
Combine first 3 ingredients in a bowl; stir with a whisk until blended.
Add carrot and raisins; stir well. Pour into a 13 x 9 inch baking pan
coated with cooking spray; sprinkle walnuts over batter.
Bake at 350 oF
for 35 minutes or until a wooden pick inserted in center comes out clean.
Cool in pan on a wire rack.
Yield: 12 servings.
Per serving: CAL 249 FAT 7.5 g.
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1 cup boiling water
1 tablespoon instant coffee granules
1 3/4 cups all-purpose flour
2 cups sugar
3/4 cup unsweetened cocoa
2 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon salt
1 cup low-fat buttermilk
1/2 cup egg substitute
1/3 cup vegetable oil
1 teaspoon vanilla extract
nonstick cooking spray
8 ounces frozen reduced-calorie whipped topping -- thawed
2 cups sliced strawberries
Preheat oven to 350°F.
Combine water and instant coffee in a bowl. Lightly spoon flour into dry measuring cups;
level with a knife. Combine flour and next 5 ingredients (flour through salt) in a large
bowl. Combine coffee mixture, buttermilk, egg substitute, oil, and vanilla; add to sugar
mixture, beating at medium speed of a mixer until well blended (batter will be thin).
Pour batter into 2 (9-inch) round cake pans coated with baking spray. Bake at 350°F for
45 minutes or until a wooden pick inserted in center comes out clean. Cool layers in pans
10 minutes, and remove from pans. Cool layers completely on wire racks.
Place 1 cake layer on a plate; spread with 1 cup whipped topping, and top with other
cake layer. Spread remaining whipped topping over top of cake. Arrange strawberries on top
of cake. Store cake loosely covered in refrigerator.
Yield: 16 servings (serving size: 1 slice).
Calories 250 ; fat 7.4 g.
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1 1/3 cups low-fat cottage cheese
1 1/2 ounces shredded cheddar cheese
1 1/2 ounces shredded American or Swiss cheese
1/4 cup reduced calorie margarine -- softened
1 1/2 cups frozen spinach -- cooked and drained
well
4 eggs -- beaten
4 Tablespoons all purpose flour
Preheat oven to 350 degrees. Combine cheeses and reduced calorie
margarine. Add spinach and eggs which have been beaten with flour. Mix
well and pour into 1 1/2 quart baking casserole. Bake 1 1/2 hours.
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cooking spray
3/4 cup graham cracker crumbs
2 tablespoons sugar
2 tablespoons reduced-calorie stick margarine -- melted
2/3 cup sugar
1/3 cup all-purpose flour
1 tablespoon cornstarch
1 teaspoon vanilla extract
8 ounces 1/3 less-fat cream cheese
1 8 ounces tub fat-free cream cheese
2 large eggs
1/2 cup fat-free milk
1/3 cup fat-free sour cream
3 large egg whites
1/4 cup sugar
20 ounces light cherry pie filling
Preheat oven to 300°. Coat a 9-inch springform pan with cooking spray. Combine crumbs, 2 tablespoons sugar,
and margarine. Firmly press crumb mixture into bottom and 2 inches up sides of pan.
Combine 2/3 cup sugar, flour, and next 5 ingredients (flour through eggs) in a large
bowl; beat at high speed of a mixer until smooth. Add milk and sour cream to cheese mixture;
beat until smooth.
Beat egg whites (at room temperature) at high speed of a mixer until soft peaks form.
Gradually add 1/4 cup sugar, 1 tablespoon at a time, beating until stiff peaks form using
clean, dry beaters. Gently fold egg white mixture into cheese mixture.
Pour into prepared pan. Bake at 300° for 55 minutes or until almost set. Remove from
oven; cover and chill 8 hours. Top with pie filling.
Calories 230 ; fat 7.1g.
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cooking spray
1/3 cup chocolate wafer crumbs--about 6 cookies
1 cup 1% low-fat cottage cheese
1 cup sugar
1 1/2 cups light cream cheese
6 tablespoons unsweetened cocoa
1/3 cup amaretto
1/4 cup all-purpose flour
1 teaspoon vanilla extract
1 large egg
2 tablespoons semisweet chocolate minichips
chocolate curls -- optional
Preheat oven to 300°F.
Coat bottom of an 8-inch springform pan with cooking spray. Sprinkle crumbs over bottom of pan. Place cottage cheese in a food processor; process until smooth. Add sugar and next 5 ingredients; process until smooth. Add egg; process just until blended. Fold in minichips.
Pour cheese mixture over crumbs in pan. Bake at 300°F for 55 minutes or until almost set (center will be very soft but will firm up when chilled). Remove from oven; run a knife around edge of cheesecake. Let cool on rack. Cover and chill at least 8 hours. Remove sides
from pan; garnish with chocolate curls, if desired.
Yield: 12 servings (serving size: 1 slice).
Per serving: CAL 199 FAT 6.8g
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2 1/4 cups all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
3/4 cup packed brown sugar
2 tablespoons light butter
1 teaspoon vanilla extract
4 large egg whites -- at room temperature
1/2 cup granulated sugar
1/3 cup light-colored corn syrup
1 1/4 cups semisweet chocolate chips
cooking spray
Preheat oven to 375°F. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour,
baking soda, and salt. Beat brown sugar, butter, and vanilla extract at medium speed of
a mixer until well blended (about 5 minutes).
Beat egg whites until foamy using clean, dry beaters. Gradually add granulated sugar,
1 tablespoon at a time; beat until soft peaks form. Add corn syrup; beat until stiff peaks
form. Fold brown sugar mixture into egg white mixture. Add flour mixture; stir in chocolate
chips.
Drop by level tablespoons 1 inch apart onto baking sheets coated with cooking spray.
Bake at 375° for 10 minutes or until golden. Remove from oven, and let stand 5 minutes.
Remove cookies from pans, and cool on wire racks. Store loosely covered.
Yield: 4 dozen (serving size: 1 cookie).
Calories 71; fat 1.9g.
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1/3 cup sugar
3 tablespoons all-purpose flour
1 teaspoon lemon zest
8 peaches -- pitted and sliced
2 1/4 cups blueberries
3/4 cup rolled oats
1/3 cup firmly packed brown sugar
3 tablespoons whole wheat flour
2 teaspoons ground cinnamon
3 tablespoons cold margarine
Preheat oven to 375* In medium bowl, combine sugar, flour and lemon zest; mix well. Add peaches and blueberries; stir to combine. Spoon into an 8 x 8 inch baking dish.
In small bowl, combine oats, brown sugar, whole wheat flour and cinnamon. Add margarine and mix with a fork to combine. Sprinkle topping over filling.
Bake until filling is bubbly and top is brown, 40 - 50 minutes. Serve warm or at room temperature.
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1 head cabbage, shredded or chopped
2 large onions, chopped
16-28 ounces canned tomatoes, chopped
2 green peppers
4 stalks celery
1 48 oz. can V-8 juice
2 packages Lipton onion soup mix
black pepper
6 carrots, sliced
1 can green beans
fresh dill
Put all vegetables and V-8 juice in a big pot and cover with water. Bring to a boil, stir in the soup mix, and boil gently for 10 minutes. Cover, reduce heat, and simmer until all the vegetables are soft. Stir in the black pepper and chopped dill. Eat as much of the soup as you like, as often as you like.
Here's what else you can eat, and when:
DAY 1: All fruits except bananas.
DAY 2: All vegetables, raw or cooked. This includes baked potato with a LITTLE butter.
DAY 3: Fruits and vegetables, but no potatoes or bananas.
DAY 4: Bananas and skim milk--eat as many as 8 bananas and drink as many as 8 glasses of skim milk.
DAY 5: Beef, skinless chicken, and/or fish--as much as 20 ounces, total. You can also eat 6 tomatoes. And you must drink 8 glasses of water. Don't forget at least one bowl of soup.
DAY 6: Beef, skinless chicken, or fish and vegetables. Drink 8 glasses of water and eat at least one bowl of soup.
DAY 7: Brown rice, vegetables, and unsweetened fruit juice.
Good luck!
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2 tablespoon soft margarine
2 tablespoon sugar
1 egg (beaten)
1 1/4 cup flour
1/4 teaspoon salt
2 teaspoon baking powder
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ginger
6 tablespoon skim milk
1 apple -- peeled and diced
Cream margarine and sugar; add egg. Stir in remaining
ingredients. Spoon into greased muffin tins, filling no more than
two-thirds full. Bake at 400 degrees F for 25 minutes, or until done.
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2 cups flour
1 teaspoon salt
2 teaspoons baking soda
1 cup brown sugar
2 cups butter milk
2 cups bran flakes
1 cup raisins
Mix flour, salt and baking soda. Add sugar and milk, mix well. Fold in bran flakes and raisons. Bake at 350* for 1 hour in a loaf pan.
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1 1/2 cups flour
3/4 cup cocoa
1 1/2 cups sugar
1 teaspoon baking powder
2 eggs
1 cup unsweetened applesauce
3 tablespoons melted butter
1 teaspoon vanila
Grease and flour a 8x8 pan. In a medium sized bowl measure flour, cocoa, sugar and baking powder. Sir until blended. In a large bowl whisk eggs, applesauce butter and vanilla. Stir in flour mixture. Bake at 350* until centre is firm when touched, about 35 minutes.
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2 pounds dry lentils -- red and brown
2 tablespoons olive oil
2 cups onion -- chopped
2 tablespoons garlic -- diced
1 can tomato paste -- 6 ounce
10 cups fat free chicken broth
1 can diced tomatoes -- 28 ounce
1 teaspoon paprika
1 teaspoon cayenne pepper
2 bags assorted mixed vegetables
1 green pepper -- sliced
Sort and rinse lentils. In large pot heat oil over medium heat,add onions, garlic and green pepper; cook until tender.
Add lentils and cook 1 minute stirring. Add tomato paste and cook 1 minute. Add broth, tomatoes paprika and cayenne.
Bring to a boil. Diet Lentil Stew educe heat and simmer until lentils are tender, about 1 hour. About 10 minutes before serving,
add frozen vegetables and simmer for another 10 minutes.
Notes: This makes about 20 cups so you can keep it in the fridge and just heat enough for your meal.
You can make it even better by adding a cooked and sliced chicken breast
or a sliced cooked steak to your individual portions.
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