Extras

Whole Grain Muffins

Serving Size 1 Number of Servings 12 Ingredients 1 cup whole-wheat flour 1 rounded tsp. low-sodium baking powder 1/2 teaspoon salt 1 tablespoon safflower oil 1 egg, beaten 1 cup buttermilk 1 Tbsp. molasses Instructions Preheat oven to 450 degrees. Mix dry ingredients. Work in oil with pastry blender. Add beaten egg, buttermilk, and molasses and stir well. Fill 12 oiled muffin tins a little more than half full. Bake for 17 minutes Nutrition Information 63 Calories; 2g Fat (26.1% calories from fat); 3g Protein; 10g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 118mg Sodium.

Read more

Watermelon and Kiwi On a Skewer

Serving Size 3 Number of Servings 8 Ingredients 1/4 cup sliced strawberries 1/2 cup vanilla low-fat sugar-free yogurt 1 tablespoon low-fat cream cheese 1 teaspoon fresh lemon juice 24 watermelon balls 2 kiwi fruit, peeled and cut into 12 pieces Instructions Place first three ingredients in a blender; process until smooth. Cover and chill. Thread 1 watermelon piece and 1 kiwi fruit piece onto each of 24 skewers. Serve with sauce. Nutrition Information 41 Calories; 1g Fat (15.3% calories from fat); 1g Protein; 8g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 21mg Sodium.

Read more

Warmed Wintry Milk

Serving Size 1 cup Number of Servings 4 Ingredients 4 cups skim milk 1-teaspoon butter 2 packs artificial sweetener or 4 teaspoons sugar 1/2 teaspoon almond extract 1 teaspoon rum flavoring Instructions In a saucepan, warm the milk until butter melts. Remove from heat and add remaining ingredients. Serve immediately in warmed mugs. Nutrition Information Nutritional Information Per Serving: 98 Calories; 1g Fat (13.2% calories from fat); 8g Protein; 12g Carbohydrate; 0g Dietary Fiber; 7mg Cholesterol; 138mg Sodium.

Read more

Vegetable Salsa

Serving Size 1/2 c Ingredients 1 cup diced zucchini 1 cup chopped red onion 2 red bell peppers, seeded and diced 2 green bell peppers, seeded and diced 4 tomatoes, diced 2 garlic cloves, minced 1/2 cup chopped fresh cilantro 1 teaspoon ground black pepper 2 teaspoons sugar 1/4 cup lime juice 1 teaspoon salt   Instructions Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.  Serve with baked chips.  *For hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers. Nutrition Information 20 Calories; 0g Fat; 1g Protein; 5g Carbohydrate; 150mg Sodium; 1g Fiber; 12mg Calcium

Read more

Triple Berry Freeze

Triple Berry Freeze

Number of Servings 4 Ingredients 2 cups sparkling water 1 cup lemon sorbet 1/2 cup frozen raspberries 1/2 cup frozen blueberries 1/2 cup frozen blackberries   Instructions Place sparkling water and sorbet in a blender, and process until well blended. Add raspberries, blueberries, blackberries, and honey; process until mixture is smooth. Nutrition Information 106 Calories, 27g Carbohydrate, 2.8g Fiber, 4mg Sodium, 27mg Calcium

Read more

Tofu Salad Dressing

Number of Servings 24 Ingredients ½ pound silken tofu 2 Tsp safflower oil 2 Tsp apple cider vinegar 1 Tsp sugar substitute ½ tsp salt   Instructions Combine all ingredients in a blender.  Blend until smooth and creamy. Nutrition Information 18 Calories; 2g Fat (74.2% calories from fat); 1g Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 46mg Sodium.

Read more

Tofu Mayonnaise

Number of Servings 3 Ingredients 1/2 block silken tofu 2 tablespoons canola oil 2 tablespoons fresh lemon juice 1/2 teaspoon Dijon mustard 2 teaspoons chopped green onion bulb 1 small garlic clove, crushed dash of ground black pepper or several splashes of hot pepper sauce Salt to taste Instructions Place all ingredients in a blender and whirl until smooth. Add a little water if mixture appears thick. Will keep for one week, refrigerated. Use whenever a recipes calls for mayonnaise. Nutrition Information 102 Calories; 10g Fat (85.3% calories from fat); 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 723mg Sodium.

Read more

Tofu Basil Dressing

Number of Servings 3 Ingredients 1/2 block silken light tofu 1 garlic clove, minced 2 tablespoons balsamic vinegar 2 tablespoons chopped fresh basil 2 tablespoons unsweetened apple juice 1 tablespoon chopped scallion tops 1/2 teaspoon salt 1/2 teaspoon Creole mustard   Instructions Place all ingredients in blender and puree until smooth. Will keep for one week, refrigerated. Serve with sliced tomatoes, salads, or as a dip for vegetables. Nutrition Information 15 Calories; trace Fat (8.7% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 380mg Sodium.

Read more

Toasted Pita Chips

Number of Servings 4 Ingredients 2  6-inch pita bread pockets 1/4 tsp. garlic salt Butter-flavored nonstick cooking spray Instructions Preheat oven to 325 degrees. Split each pita pocket in half with a sharp knife, cut each half into 6 triangles (24 total). Arrange triangles in single layers on cookie sheets; coat with cooking spray and sprinkle lightly with garlic salt. Bake for 8 minutes or until chips are lightly browned and very crisp. Store in airtight container until ready to serve. Nutrition Information 80 Calories; 1g Fat (10.8% calories from fat); 4g Protein; 15g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 248mg Sodium.

Read more

Three-Cheese Turkey Bake

Number of Servings 10 Ingredients 8 ounces lasagna noodles 2 cups cooked chicken or turkey 1/2 cup chopped onion 1 1/2 cups shredded American cheese 1/2 cup grated parmesan cheese 1 tablespoon chili powder 3 tablespoons diet margarine 10 3/4 ounce can or cream of chicken soup 4 ounce can sliced mushrooms, drained 1/2 cup chopped pimento 1/3 cup skim milk 1/2 tablespoon dried basil, crushed 1 1/2 cup cream-style cottage cheese Instructions Preheat oven to 350° F. Cook lasagna noodles in boiling salted water, according to package directions. Drain well. Cook onion and green pepper in diet margarine until tender. Stir in soup, mushrooms, pimientos, milk, basil and chili powder. Lay half the noodles in a 13x9x2–inch dish; layer the noodles with half each of soup mixture, cottage cheese, American cheese and Parmesan cheese. Place remaining half of the noodles over cheeses, followed by sauce, cottage cheese and turkey

Read more