Low fat Vegetable Lasagna

Ingredients:

• 1 package Lasagna noodles
• low-sodium vegetable broth
• part-skim Ricotta Cheese (16 oz.)
• shredded parmesan cheese; part-skim mozzarella cheese
• fresh spinach, shredded carrots
• sliced mushrooms
• garlic clove
• one can of tomato sauce
• one egg

Directions

1. Preheat oven to 375.
2. In small bowl, mix 3 cups of Ricotta cheese, 1 cup parm. cheese, and egg.
3. Begin to boil the water for the lasagna noodles, add salt to taste.
4. Sauté separately each of the vegetables, adding one cup of vegetable broth (use instead of olive oil) to pan.
5. Sauté garlic with spinach mixture.
6. When the noodles are done, empty into colander and run some cold water on the noodles so they don’t stick.
7. At the bottom of the pan, add a thin layer of tomato sauce.
8. Then add a noodle layer, one vegetable layer with cheese mixture (mushrooms and cheese work well), noodle layer, then remaining vegetables.
9. Top the dish with remaining tomato sauce and sprinkle with mozzarella cheese.
10. Cover tightly with tin foil and cook for 45 minutes at 375.
11. Take the foil off the last few minutes to brown the top.

Tropical Muffins

Ingredients :

• 2 cups all purpose flour
• 2 tsp. baking powder
• ½ tsp. baking soda
• 2 tbsp. and 2sp. Splenda brown sugar
• 1 sup nonfat plain yogurt
• 2 egg whites
• ¼ cup canola oil
• 1 can crushed pineapple, well drained

Directions

1. Preheat oven to 400 degrees. Line or spray muffin pan.
2. Mix dry ingredients.
3. Ina separate bowl, mix together wet ingredients.
4. Combine wet and dry ingredients. Be careful not to overmix.
5. Spoon batter into prepared pan.
6. Bake for 20-25 minutes or until golden brown. Cool before serving.

Makes 12 muffins

Grilled Chicken with Oranges and Avocado

This recipe serves: 4
Preparation time : 20 minutes
Cooking time : 20 minutes

For the chicken:

• 1/4 cup minced red onion
• 2 tablespoons chopped cilantro
• 2 tablespoons honey
• salt to taste
• freshly ground black pepper
• 4 boneless, skinless chicken breasts, 4 to 6 oz. each

For the garnish:

• 1/4 cup fresh lime juice
• 2 oranges, peeled and sectioned
• 1 small red onion, thinly sliced

Cooking Instructions

1. For the chicken: Mix all the ingredients except the chicken in a large bowl. Add the chicken to the mixture and coat evenly. Cover the bowl and refrigerate for 30 minutes or over night.
2. Preheat the grill or broiler.
3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.
4. Place the chicken on the grill or under the broiler and cook until the juices run clear, 6 to 8 minutes per side.
5. In the meantime, peel, core and chop the avocado and toss it with the lime juice quickly so that it doesn’t discolor. Add the oranges, onion and cilantro. Season with salt and serve on top of the chicken.

Nutrition Facts
Serving Size 1 chicken breast

Calories 303
Protein 37 g
Total Carbohydrate 23 g
Dietary Fiber 4 g
Sugar 17 g
Total Fat 7 g
Saturated Fat 2 g

Oriental Chicken Lettuce Wraps

Sauce:

• 2 tbsp hoisin sauce
• 1 tbsp rice wine vinegar
• 2 tsp minced garlic
• 1 tsp sesame oil
• 12 ounces of ground chicken
• 1 tsp vegetable oil
• 1/3 cup finely chopped carrots
• ¾ cup finely chopped red or green peppers
• ¾ cup finely chopped mushrooms
• ½ cup chopped water chestnuts
• 2 green onions, chopped
• 1 tbsp water
• 8 large iceberg lettuce leaves

1. Sauce: In small bowl, mix together ingredients and set aside

2. In non-stick skillet sprayed with vegetable spray, cook chicken until cooked. Drain any excess liquid. Remove from pan.

3. In same non-stick skillet, heat oil over medium heat. Add carrots and cook for 3 minutes. Add peppers and mushrooms and cook until soft. Return chicken to pan along with water chestnuts and green onions. Add sauce and cook for 2 minutes.

4. Combine hoisin sauce and water in small bowl. Place a little over lettuce. Divide mixture over leaves and roll to serve.

Per serving:
Calories: 222
Protein: 17g
Fat: 13g
Sat. Fat: 4g
Carb: 12g
Sodium: 210mg
Cholesterol: 20mg
Fiber: 1g

Beef and Mushroom Dijon

Ingredients:

• ¾ lb. boneless beef sirloin steak, ¾ inch thick
• 2 cups, sliced mushrooms
• 1 medium onion, chopped
• 1 can, Cream of Mushroom soup, 10 oz.
• ¼ cup water
• 2 tbsp. Dijon-style mustard
• 4 cups hot cooked rice, cooked without salt
• Chopped fresh parsley

Directions

1. Slice beef into very thin strips.
2. Spray nonstick cooking skillet with spray and heat 1 minute. Add mushrooms and onion; cook until tender. Remove vegetables.
3. Remove skillet from heat. Re-spray skillet.
4. Add beef and cook until brown and juices evaporate, stirring often.
5. Add soup, water, mustard, and vegetables, and heat through.
6. Toss rice with parsley. Serve beef over rice.

Serves 4: Approximately 373 calories per serving.

Buffalo Burgers with Onion Relish and Gorgonzola

Ingredients:

• 1 pound ground buffalo
• salt to taste
• freshly ground black pepper
• 4 onion rolls
• 1/2 cup Onion Relish (see recipe)
• 1/4 cup Gorgonzola cheese (2 ounces)

Directions

1. Preheat the grill to medium-high.
2. Divide the ground buffalo into 4 patties and season them with salt and pepper. Grill the burgers on both sides, turning once, until they are cooked through. Toast the onion rolls on the grill while cooking the second side of the burgers.
3. Serve the burgers on toasted onion rolls with Onion Relish and Gorgonzola cheese.

Nutrition Facts:

Calories 346
Protein 31 g
Total Carbohydrate 32 g
Dietary Fiber 1 g
Sugar 4 g
Total Fat 11 g

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.

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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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