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[Charity]

Breakfast Blender Drink


1 cup skim milk
1/2 banana -- frozen and sliced
3 tablespoons wheat germ
1/2 teaspoon vanilla
(To freeze a banana, peel and place in a zip-top bag.
Place in freezer for at least 8 hours.)

Place all ingredients in blender.

Blend until smooth and creamy.

Exchanges:
350 calories
2 Starch servings
1 Fruit serving
1 Skim Milk serving
1 Fat serving

[Charity]

 732.1 
 
Low Fat Berry Delight

INGREDIENTS:
1 3-ounce pack strawberry gelatin
1 cup boiling water
1 8-ounce package fat-free cream cheese, softened
1 tsp vanilla extract
2 cups fat-free whipped topping, thawed
1 6-ounce pack fresh raspberries
1 cup sliced strawberries
PREPARATION:
Dissolve strawberry gelatin in 1 cup of boiling water, stirring until no granules remain. In a medium bowl, beat cream cheese and vanilla together with an electric mixer. Gradually mix in gelatin liquid. Using a wire whisk, add whipped topping, whisking until smooth. Stir in raspberries. Empty into an 8-inch by 8-inch glass dish or similar serving dish. Refrigerate for at least 4 hours. When set, decorate the top with sliced strawberries, or berries of your choice.
Serves 6.

Per Serving: Calories 147, Calories from Fat 7, Total Fat 0.8g (sat 0.3g), Cholesterol 3mg, Sodium 243mg, Carbohydrate 28.1g, Fiber 2.5g, Protein 7g


 

[Charity]

Spaghetti with Fresh Tomatoes

This is a summer favorite in our family. For best flavor, use fresh, ripe tomatoes from the farmers' market if you can. And don't forget to keep tomatoes at room temperature.
INGREDIENTS:
4 room-temperature tomatoes, seeded and chopped
1/2 cup fresh basil leaves, chopped
1 clove garlic minced
1 tablespoon extra-virgin olive oil
3 tablespoons balsamic vinegar
Pinch of salt
Freshly ground black pepper
8 ounces spaghetti or angel hair pasta
PREPARATION:
Combine chopped tomatoes, basil, and garlic in a large bowl. Whisk oil and vinegar together and drizzle over tomato mixture. Season with a pinch of salt and lots of freshly ground pepper. Toss well and leave to stand. Cook pasta according to instructions on package.
Drain pasta. Toss with tomato mixture, and serve.

Serves 4

Per serving: Calories 275, Calories from Fat 43, Total Fat 4.9g (sat0.6g), Cholesterol 0mg, Sodium 10mg, Carbohydrate 49.8g, Fiber 3.4g, Protein 8.1g

[Charity]

Addictive Pumpkin Muffins

Prep Time: 15 Minutes
Cook Time: 35 Minutes Ready In: 1 Hour
Yields: 36 servings

"A low-fat version of a pumpkin bread recipe using no oil. Try using a heat stable sugar substitute for half of the sugar for an even healthier treat."
INGREDIENTS:
1 1/2 cups raisins
4 3/4 cups all-purpose flour
4 cups white sugar
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 1/2 teaspoons salt
1 1/2 teaspoons nutmeg 1 1/2 teaspoons cinnamon
1 1/2 teaspoons ground cloves
6 eggs
1 (29 ounce) can pumpkin
1 cup unsweetened
applesauce
1 cup chopped walnuts

DIRECTIONS:
1. Preheat oven to 350 degrees F (175 C). Grease three 12 cup muffin pans, or line with paper muffin liners. Soak raisins in hot water for ten minutes to plump, then drain.
2. In a large bowl, combine the flour, sugar, baking powder, baking soda, salt, nutmeg, cinnamon, and ground cloves. In a separate bowl, mix the eggs, pumpkin, and applesauce, until smooth. Add this mixture to the dry ingredients and stir thoroughly to make a smooth batter. Stir the raisins and walnuts into the batter. Spoon batter into the prepared muffin cups.
3. Bake for 30 to 35 minutes in the preheated oven, or until a toothpick inserted into the center comes out clean.

[Charity]

Low-Fat Blueberry Bran Muffins

Prep Time: 15 Minutes
Cook Time: 20 Minutes Ready In: 35 Minutes
Yields: 12 servings

"These muffins are just as delicious and moist as regular muffins! They'll be gone before they have time to cool. Low-fat, healthy and yummy, imagine that."
INGREDIENTS:
1 1/2 cups wheat bran
1 cup nonfat milk
1/2 cup unsweetened
applesauce
1 egg
2/3 cup brown sugar
1/2 teaspoon vanilla extract 1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 cup blueberries

DIRECTIONS:
1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.
2. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.
3. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped

[Charity]

Low-Fat Broccoli Soup

Prep Time: 30 Minutes
Ready In: 30 Minutes
Yields: 4 servings

"'This delicious soup is a great way to eat a nutritious vegetable,' notes Kay Fairley of Charleston, Illinois. 'It has a wonderful fresh flavor.'"
INGREDIENTS:
2 cups chopped fresh or frozen
broccoli
1/2 cup chopped onion
1 (14.5 ounce) can reduced- sodium chicken broth
2 tablespoons cornstarch
1 (12 fluid ounce) can fat-free
evaporated milk

DIRECTIONS:
1. In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan. In a small bowl, whisk cornstarch and 3 tablespoons of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes

[Charity]

Low Fat Macaroni and Cheese

One of our family's favorite recipes made healthy and low fat! This version of baked macaroni and cheese is made with non-fat cheddar cheese and skim milk, yet it still tastes great! You could also substitute reduced-fat cheese for the non-fat if desired.

Ingredients:
8 ounces dry macaroni
2 c. skim or non-fat milk
2 T. flour
1/4 tsp. white pepper
2 tsp. Worcestershire sauce
2 c. non-fat cheddar cheese, shredded finely (helps it melt better)
salt, if desired

Directions:
* Cook macaroni per package instructions, until just tender... al dente. Drain, rinse and set aside.

* Mix together 1/2 c. of the milk along with flour, pepper and Worcestershire sauce until smooth.

* Into a medium or large saucepan, add remaining 1 1/2 c. milk and bring to a gentle boil over medium heat, stirring constantly to avoid sticking.

* Add the flour to the heated milk and cook, while continuing to stir, for 1-2 minutes. This will be the thickening sauce for the cheese.

* Now add 1 1/2 c. of cheese to the milk and stir until the cheese is melted.

* Remove from heat and stir in the macaroni until combined well.

* Spread macaroni into a greased (with your choice of cooking spray), casserole dish.

* Sprinkle the remaining cheese on top and bake for 30 minutes at 350 degrees. (I cheat and use more cheese! ;o)

* Remove from oven and let set for 5 minutes.

Makes 6 servings

Per Serving...
Calories 232
Fat 7g
Protein 20g
Cholesterol 8 mg
Fiber 1g
Sodium 338mg (does not include added amount of salt, if desired

[Charity]

Soy-Glazed Salmon, Low-Fat and Low-Carb!


Although this recipe calls for salmon, I'm betting it would be great with just about any type of fish. If you can't find fresh ginger root at your local store, use a tsp. of ground ginger instead.

Ingredients:

3 T. reduced sodium soy sauce

1 1/2 T. orange juice

1 1/2 T. honey

1 T. grated ginger root

1/8 tsp. red pepper flakes

4 6-ounce salmon steaks

cooking spray

Directions:

* Prepare marinade in a small bowl, using the first 5 ingredients. Pour all but 1 T. of marinade into a large zip bag and add salmon steaks. Seal and turn to coat steaks well. Marinate for 5 minutes.

* Reserve marinade in bag, and broil salmon steaks on sprayed broiler pan. Broil for 4 minutes and turn, then brush with marinade and continue broiling for 3-5 minutes.

* Place salmon steaks on plate and drizzle with remaining 1 T. of marinade from bowl. (Do not use leftover marinade from the bag once the fish is done cooking.)

Makes 4 servings

Per serving:
Cal 224
Fat 6g
Sodium 487mg
Chol 83mg
Carb 9g
Prot 33g

[Charity]

Low-Fat Ambrosia

What a delightful treat for the summer months. Made with low fat cool whip and low fat vanilla pudding, this recipe won't threaten the waistline!


Ingredients:

1 can mandarin orange segments
1 can pineapple tidbits
1 pkg low fat vanilla instant pudding powder
1 container ultra low-fat Cool Whip

Directions:

* Drain orange segments and pineapple tidbits well.

* Mix the package of low fat vanilla instant pudding powder with the low fat Cool Whip.

* Fold in the drained orange segments and pineapple tidbits.

* Refrigerate for 3-4 hours before serving.

[Charity]

Layered Salad

Directions:

1 head lettuce, chopped
1 c. celery, chopped
4 eggs, chopped
10 oz frozen peas, thawed, uncooked
1/2 c. pepper, chopped
1 c. grated cheese
1 med onion, chopped
8 slices bacon, cooked and crumpled
2 c. light mayo mixed with 4 equals
Top with 4 oz grated cheese

Weight Watchers: 1 Cup = 2 points

* Tips for lowering the fat and cholesterol in this recipe... use only the white portion of the eggs (or maybe just add 1 of the yellow parts), use low-fat cheese, and use 1-2 pieces of bacon instead of 8 for that extra flavoring. You might try using less mayo, or even the fat-free.

[Charity]

Low-fat Taco Dip Platter

1 8oz. pkg. lite cream cheese
1 8oz. container non-fat sour cream
1 envelope mild taco seasoning mix
* Blend ingredients together well and spread onto large platter.

1 lb. lean ground beef or ground turkey
1 envelope mild taco seasoning mix
* Brown ground beef, drain, and cook per directions on taco mix pkg. Spread over cheese mixture.

Top with:
Chopped lettuce and tomatoes
Shredded lite cheddar cheese
Sliced black olives
* Serve at room temp with tortilla chips.

[Charity]

Crustless Chicken and Broccoli Quiche
by CookingLow-Fat.com

Try this delicious low fat quiche made with broccoli florets, low fat milk, egg substitute, roasted chicken and reduced-fat sharp Cheddar cheese, yum!

Ingredients:

2 cups coarsely chopped broccoli florets
Cooking spray
2 tablespoons dry breadcrumbs
3 tablespoons all-purpose flour
1 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup 1% low-fat milk
1 tablespoon Dijon mustard
1 (4-ounce) carton egg substitute
1 1/2 cups chopped leftover roasted chicken
1/2 cup (2 ounces) shredded reduced-fat extra-sharp Cheddar cheese, divided
1/4 teaspoon paprika

Directions:

1. Preheat oven to 350º.

2. Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.

3. Coat a 9-inch pie plate with cooking spray; sprinkle with breadcrumbs. (Do not remove excess breadcrumbs.) Set aside.

4. Combine flour, basil, salt, and pepper in a large bowl; add milk and mustard; stir with a whisk. Stir in egg substitute. Add chicken and 1/4 cup cheese; stir well. Pour mixture into prepared pan. Sprinkle with remaining cheese and paprika. Bake at 350º for 45 minutes or until set. Let cool on a wire rack 15 minutes.

 

[Jill]

There are some yummy recipes in here that I can't wait to try!!      Thanks for sharing!!! 

[ladybee]

Chicken Pot Pie

1 cup reduced fat Bisquick
1/2 cup skim milk
1/4 cup egg substitute
2 cups frozen mixed vegetables, thawed (any style)
2 cups cooked, chopped white chicken meat
2 cans Campbell's fat free (Healthy Request)
Cream of Mushroom soup

Preheat oven to 400 degrees F. Spray an 8-inch square baking pan with Pam.

Mix together vegetables, chicken and soup. Pour into prepared pan.

In another bowl, mix Bisquick, milk and egg. Pour over the top of chicken mixture. Bake for about 30 minutes or until crust is golden.

6 servings = 4.5 WW points per serving
4 servings = 6.5 WW points per serving

Charity i tried the above recipe and it was delicious...i double the recipe cool it down in the fridge so i got a nice clean cut then into one size portion  and froze it.....it was even more delicious after freezing it then when i took it out of the oven......I have made many chicken pot pies and this one was a real winner...I love chicken pot pies or any one dish meals...the only thing i changed in your  recipe... i used fresh veggies and lots of them.....or i should say lots of variety including fresh spinach..


Thanks my ducky !


 

[Charity]

LB - this is actually one of my favs and I make it alot when I have to bring something for a pot blessing.  I have often doubled or tripled the recipe.  Glad you liked it ducky.  Yes, it would be very easy to use fresh veggies instead of the frozen and the spinach would be an awesome addition.