Beautiful Angel Cake

Ingredients:

• 1 box Angel Food mix
• 1 small box of sugar-free jell-o

Directions

1. Add the Jell-o directly to the cake mix. Simply bake according to be directions on the cake mix box.

Angel food cake is very low in fat but usually doesn’t have a lot of flavor. This makes an angel food cake that can compliment any holiday with added color and flavor.

Crustless Cheesecake

Ingredients:

• 15 oz. extra firm silken tofu
• ½ cup light sour cream
• 1 cup light cream cheese
• ¼ cup sugar
• ½ cup Splenda
• 1 tbsp. vanilla extract
• 2/3 cup nonfat egg substitute
• 2 lemons, zest and juice

Directions

1. Preheat oven to 350 degrees. Spray a 9 inch cake pan with cooking spray.
2. Blend all ingredients together in a blender or food processor until very smooth.
3. Pour into the prepared cake pan.
4. Place the filled cake pan in a large bake-proof pan filled with 1 inch of hot water.
5. Bake until firm in the center (about 45 minutes.)
6. Chill completely; cut into 10 slices and top with fresh fruit.

Healthy Pumpkin Bread

Ingredients :

• 2 cups Splenda (or can use 1/2 & 1/2 regular Splenda)
• 1 cup chunky applesauce
• 3/4 cup of plain egg beaters
• 1 16-ounce can solid pack pumpkin
• 3 cups all purpose flour
• 1 teaspoon ground cloves
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon baking powder
• 1 cup coarsely chopped walnuts or pecans (I toast first in an un-greased frying pan)
• chopped dates (opt.)
• raisons or craisons (opt.)

Directions

1. Spray 2 loaf pans to grease
2. Mix first 4 ingredients with a blender on medium.
3. Fold in rest of ingredients (except nuts, raisons and dates) with a wooden
4. spoon, barely mixing. Stir in raisons, dates, nuts, reserving 1/2 of the nuts.
5. After pureed into loaf pan, sprinkle remainder of the nuts on top.
6. Cook in preheated oven at 350 degrees about 1 hour and 10 minutes (until tester comes out clean when inserted in middle of the loaf).
7. Cool 10 minutes and then transfer to a rack to continue cooling.

Meringue Cookies

Ingredients :

• 3 egg whites
• 1 small pinch of cream or tartar
• ½ tsp. extract (vanilla, lemon, orange, coconut, etc…)
• 1 tbsp. sugar
• ½ cup minus 1 tbsp. Splenda

Directions

1. Preheat oven to 225 degrees.
2. Line baking sheet with parchment paper.
3. Start beating egg whites with an electric mixer on low until frothy.
4. Add cream of tartar and move mixer to high
5. Add the sugar and then the Splenda, 1 tbsp. at a time until it is all mixed in.
6. Add the extract.
7. Beat until stiff peaks.
8. Carefully move mixture into a large Ziploc bag.
9. Cut one corner of bag and pipe cookies onto baking sheet.
10. Bake for 1 hour. Turn off oven and let sit for at least four hours.

Cookies should be light and crunchy and VERY low in calories.This whole recipe is roughly 85 calories of protein and sugar.

Healthy Dark Fudge Brownies

Ingredients :

• 1 15 oz. can unseasoned black beans- Don’t tell anyone!
• 4 oz. unsweetened chocolate, chopped
• 1 tbsp. light butter
• 6 egg whites divided
• 1 cup sugar
• 1 cup Splenda
• 3 tbsp. all purpose flour
• 2 tbsp. instant espresso coffee powder

Directions

1. Preheat oven to 350 degrees.
2. Spray a 9×13 pan with nonstick spray.
3. Rinse black beans with water to remove slime.
4. Place chocolate and butter in microwave safe bowl. Microwave until melted.
5. Check every 30 seconds.
6. Puree black beans and 2 egg whites in food processor until smooth.
7. Add remaining ingredients and process until just mixed.
8. Pour mixture into prepared pan.
9. Bake for 30-35 minutes until brownie begins to pull away from the pan.
10. Cool before cutting.

By cutting into 15 large brownies, each brownie will be about 120 calories. Compare this to about 350 calories per brownie from a normal brownie recipe!

Healthy Pumpkin Spice Muffins

Preparation time: 25 minutes

Ingredients

• nonstick cooking spray
• 1/4 cup (1/2 stick) unsalted butter
• 1/2 cup brown sugar, firmly packed
• 1 large egg
• 1/2 cup canned pumpkin puree
• 1 teaspoon freshly grated ginger root
• 1 cup all purpose flour
• 1/4 teaspoon baking soda
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground allspice
• 1/3 cup low-fat buttermilk
• 1/2 cup minced crystallized ginger

Cooking Instructions

1. Preheat the oven to 350°F and spray 12 muffin tins with nonstick spray.

2. Place the butter in a mixing bowl and beat at high speed with an electric mixer for 30 seconds. Gradually add the sugar and continue to beat until the mixture is very fluffy.

3. Add the egg and mix on low speed to combine. Add the pumpkin puree and grated ginger root and mix again.

4. Sift the flour, baking soda, baking powder, salt, cinnamon, nutmeg and allspice together.

5. Fold in half of the flour mixture. Stir in the buttermilk. Fold in the remaining flour mixture and the crystallized ginger. The batter should be smooth, but be careful to not overmix.

6. Fill the prepared tins halfway with the batter. Bake until the muffins are golden brown and a toothpick inserted into the center of a muffin comes out clean, about 25 minutes.

7. Transfer the muffin tins to a wire rack and cool for 10 minutes before removing the muffins.

Nutrition Facts
Serving Size 1 muffin
Amount Per Serving
Calories 137
Total Fat 4 g
Saturated Fat 3 g
Protein 2 g
Total Carbohydrate 23 g
Dietary Fiber 1 g
Sodium 126 mg
Percent Calories from Fat 28%
Percent Calories from Protein 6%
Percent Calories from Carbohydrate 67%

Blueberry Pancakes

Ingredients:

• 1/3 cup slow cook oats
• ¼ cup blueberries
• 3 tbsp. egg whites
• 1 tbsp. nonfat milk
• 1 tbsp. fat-free cottage cheese
• 1 tbsp. flour
• 2 tbsp. water
• Pinch of salt

Directions

1. Combine all ingredients except for the blueberries and stir until well mixed.
2. Gently fold in blueberries.
3. In a skillet sprayed with nonstick spray, drop batter into pan to form 3 pancakes.
4. Once they begin to look solid (about 3 minutes) gently flip. Cook for approximately 3 additional minutes, or until both sides are lightly browned, and insides are cooked through

Serves: 1

Healthy Buffalo Chicken Tenders

Ingredients:

• 3 tbsp. Louisiana style hot sauce
• ½ teaspoon paprika
• ¼ teaspoon ground red pepper
• 1 pound chicken tenders (lean)

Directions

1. Preheat oven to 375 degrees.
2. In a Ziploc bag, combine the hot sauce with paprika and ground pepper.
3. Add chicken tenders and marinate for at least 30 minutes in the refrigerator.
4. Bake the chicken uncovered for 15 minutes or until the center is no longer pink.
5. Serve with low fat or fat free ranch dressing.

Can be used over a salad or as an appetizer.

Brandi’s choice: Guacamole

Ingredients:

• 1 1/2 cups diced peeled avocado
• 1/2 cup diced seeded tomato
• 1/4 cup finely chopped fresh cilantro
• 1/4 cup finely chopped onion
• 2 T fresh lime juice
• 1/4 t salt.

Directions

1. Combine all ingredients serve immediately with baked tortilla chips

Cal: 25
Fat: 2.1g
Protein: 0.4g
Carbs: 1.8g

Chicken and Veggie Stir-Fry

Ingredients:

• 2 tbsp. cornstarch
• 1 can (14 oz.) Chicken Broth
• 1 tbsp. low sodium soy sauce
• 1 lb. boneless chicken breasts, cut into strips
• 5 cups, cut up veggies
• ¼ tsp. ground ginger
• ¼ tsp. garlic powder
• 4 cups of hot cooked rice

Directions

1. Mix cornstarch, broth, and soy together
2. Spray nonstick skillet with cooking spray and heat 1 minute.
3. Add chicken and stir fry until browned. Remove chicken.
4. Add veggies, ginger, and garlic powder, and stir-fry until tender-crisp.
5. Stir cornstarch mixture and add. Cook and stir until mixture boils and thickens.
6. Return chicken and heat through.
7. Serve over rice.

Serves: 4- Approximately 410 calories per serving. High in carbohydrates and protein. Very low in fat.

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• Tip of the Month

  May 2012

  A Healthier BBQ

  Main Courses-

  ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

  Sides-

  Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

  Drink Choices-

  Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

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  click here to read past tips

• Recipe of the Month

  May 2012

  Banana Raisin French Toast

  Nutrition Per serving:

  Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

  INGREDIENTS:

  1 ripe banana, peeled

  2 teaspoons frozen orange-juice concentrate

  4 slices cinnamon-raisin bread

  2 large egg whites

  1/4 cup nonfat milk

  1/4 cup nonfat or low-fat plain yogurt

  1 1/2 tablespoon maple syrup, or honey

  1 teaspoon butter, divided

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