Angel Food Cake recipes

I take fat free instant puddings(use less milk) and put on angel food cake we like choc.add a little cocanut flavoring and a few chopped nuts

angel food cakes
From: HYPERLINK "mailto: achoo024@aol.com"carol (15-Aug-99)

1 whole angel food cake tear in pieces.
2 lg. strawberry jello
3-10 oz. frozen strawberries (partly thawed)
cool whip
3cups boiling water to jello add strawberries and mix with the angel food cake place in 10x13glass dish and chill till set place cool whip on top and serve

angel food cakes
From: HYPERLINK "mailto: "august017 (18-Aug-99)

One of my favorites is to cut up 2-3 cups of fresh fruit either peaches, strawberries, blueberries, raspberries . .. or a combination of the above. In a big bowl stir in thawed (regular sized container) fat-free coolwhip. Serve a scoop of mixture with each slice of angel food cake. I use the box mixes that only use water. This makes a refreshing fat free dessert!!!

Pineapple Angel Cake

angel food mix

1 can of crushed pineapple - just mix the two together without anything else that is listed on the box, & bake according to package direction - but put in a 9 x 12 pan. It's wonderful & has only 3 points on Weight Watchers

size can is 20oz and 12 slices=3pts each.

Uses for Tofu

think of tofu as the oatmeal in my mother's meatloaf. It'll stretch whatever you want, as it absorbs flavors. Try in place of half the cheese in your lasagne. Use as half the meat in your sloppy joes. Mix with beans in burritos or other mexican dishes.

Meatless Chili

(everyone that has had it says they don't even miss the meat!)
1 cup chopped onion
1 cup chopped celery
1 cup chopped green pepper
1 clove garlic (or more) chopped
1 1/2 cups chopped zuchinni
1 (14oz.)can low-sodium stewed tomatoes
1 (14oz.)can tomato sauce
1 pkg. chili seasoning
2 cans kidney beans or chili beans

Cover the bottom of a large saucepan with 3-4 tbs.of water. Add the chopped onion, celery, gr. pepper and garlic. Saute' until wilted, 3-4 mins.
Add the zucchini and cook until tender, 5-10 mins.

Add the tomatoes, juice and all, the tomato sauce, chili seasoning and beans. Simmer for about 1 hour. (I like to put mine in a crock pot at this point) 

Black bean Salsa

1 can of black beans (drained)
1 1/2 tbs. chopped cilantro (add more if needed)
1 can whole kernal corn (drained)
4 lg.or 5 sm. roma tomatoes
1/2 lg. yellow onion
1/2 tsp. each of salt & pepper
1 sm.can(drained)chopped green chilis
In food processor lightly chop together tomatoes,onion,chilis (can use fresh), and salt & pepper. slowly add cilantro and mix. Put ingredients in a bowl; add beans & corn and stir! 

GRANOLA

2 CUPS OATS
1/2 PURE MAPLE SYRUP
WHEAT GERM, DATES, RAISINS, NUTMEG, CINNAMON AND CHOPPED NUTS.
TOSS WELL AND SPREAD ON COOKIE SHEET(I LINE MINE W/PARCHMENT). BAKE AT 350 FOR 30 MINUTES. TURN EVERY 10 MINUTES. COOL COMPLETELY

Low Fat Italian Dressing

1 cup tomato juice
1 tablespoon lemon juice
1 tablespoon olive oil
salt and pepper to taste
pinch of oregano and basil
pinch of garlic powder
1teaspoon of sugar or artificial sweetener
Whisk it all together. Can be stored in the fridge for 2 or 3 days

Reduced-Fat Italian Dressing

1/2 cup balsamic vinegar
1/4 cup red wine vinegar
2 garlic cloves, minced (2 tsp.)
1/4 tsp. dried oregano
1/4 tsp. dried basil
Salt, pepper to taste
2 tbsp. olive oil
2 tbsp. chicken broth

Whisk first 5 ingredients. Whisk in oil and broth. Enjoy!

LOW FAT CHILI

One of the easiest meals to prepare and one of the best for freezing in large batches is chili. Over the years I have tried numerous recipes; from the one on the back of the McCormick's original chili powder, to one I found in a gourmet cooking magazine. More recently, I was lucky to find one both my husband and son agree has resulted in my best chili. 

MY BEST CHILI adapted from The Ultimate Low-Fat Mexican Cookbook 

2 pounds lean ground beef or ground turkey or 1 pound each 

1 large onion, chopped 

1 large green or red bell pepper, diced 

5 Tablespoons chili powder 

1/2 teaspoon ground cumin 

1 14 1/2-ounce can diced tomatoes, including juices, pureed OR 2 8-ounce cans no-salt-added tomato sauce 

2 Tablespoons cornmeal 

1 1/2 14 1/2-ounce cans beef broth, about 20 ounces 

1 Tablespoon apple cider vinegar 

1/2 teaspoon oregano 

1/2 scant teaspoon salt (omit if using tomato sauce with salt) 

Black pepper, to taste 

1 14 1/2-ounce can black beans, undrained 

1 14 1/2-ounce can dark kidney beans, undrained 

Garnishes 

Low-fat grated cheese 

Low-fat or non-fat sour cream 

Tortilla chips 

1. Place a large saucepan or Dutch oven over medium high heat. Add the ground meat and sear, stirring occasionally, until browned. Break up the meat with a fork or spatula and cook another 3 or 4 minutes, stirring until juices no longer run pink. 

2. Place the meat in a strainer or colander over a bowl and press to strain the juices. Set aside. Later, pour juices into one of the empty cans used in the recipe. Place can in the freezer to solidify fat for easy removal. 

3. Add onion and bell pepper to the same pan and cook over medium high heat 3 or 4 minutes. 

4. Return meat to the same pan and continue cooking until the onions appear wilted. 

5. Stir in chili powder and cumin, then add tomatoes or tomato sauce and the cornmeal. Stir in the remaining ingredients. 

6. Continue cooking until beans are softened. Serve hot in bowls. 

Honey Mustard Chicken

Favorite Family Recipes: Honey Mustard Chicken: "This recipe is a knock-off of Outback's Alice Springs Chicken. The homemade honey mustard sauce is out of this world (& makes a great di..."

Crunchy Parmesan Baked Chicken

Food Nanny's Crunchy Parmesan Baked Chicken

2/3 Cup Buttermilk or Buttermilk Ranch Dressing 2 Cups Plain Panko Crumbs 1/2 Cup grated Parmesan Cheese 2 Teaspoons garlic Salt 2 Pounds of boneless Skinless Chicken Breast Tenders 1/3 Cup butter 1. Preheat Oven to 400* Grease an oblong baking pan (I used a Pampered Chef stoneware Bar Pan) 2. Pour the buttermilk or ranch dressing into a wide, shallow dish or pie plate. Mix the Panko, parmesan cheese, and garlic salt in another shallow dish. Roll each piece of chicken in the buttermilk and then the panko mixture to coat. 3. Arrange the chicken pieces in the prepared pan. Melt the butter in a glass measuring cup in the microwave and drizzle over all the chicken pieces. Bake for about 30 minutes or until the chicken is tender and no longer pink. Sprinkle with Salt and Pepper to taste

*
Source:  Food Nanny (byutv)

Chocolate Covered Pretzel Rods

from Carianna Larsen

50 Pretzel rods 

bulk milk chocolate

vanilla candy wafers

caramel 

Caramel:

1 c karo

1 cup brown sugar

1 c white sugar

1 cube butter

1 can sweetened condensed milk

Combine all caramel ingredients in a large sauce pan over med. heat and stir until melted and combined.  Bring to boil and stir 5 minutes.  Keep stirring so won't burn on bottom.  Remove from heat for 5 minutes. 

Put caramel in deep container (like pyrex 4 cup measure)

Pretzels:

Prepare a couple cookie sheets with wax or parch. paper and spray with pam.

Dip pretzel in caramel about 3/4 way and let excess drip off. Lay to cool on sheets

Refridgerate to set caramel.

Remold caramel around pretzel

New wax paper on sheets.

Melt chocolate in deep container an ddip caramel in.  Place on cookie sheets and then fridge.

In zip baggie melt vanilla melts in micro.  Snip hole in corner and drizzle on rods

Back in fridge.

Meat in Pressure Cooker

Beef - 3lb - low grade cut
brown in cooker and then turn on 90 min (or less) on high

Pork Shoulder Roast (or frozen chicken breasts)
brown
1 1/2 C homemade BBQ sauce
cook on high
Shred
Then steam 3-4 minutes to let extra h2o out
serve with rice, corn tortillas or buns.

Frozen chicken in Pressure Cooker

From frozen state - 20 min in pressure cooker (I don't think she used water...)

Favoriate Mashed Potatoes - in pressure cooker

from simply living smart

Favorite Mashed Potatoes
4 potatoes, peeled and quartered
1/4 c potato pearls
1 c? water
pepper to taste

Pressure cook 6 min, keep warm til ready to use

HG's Upside-Down Lemon Cream Pie for One

source:  Hungrygirl.com


One 60-calorie sugar-free vanilla pudding snack (like the kind by Jell-O)
2 packets True Lemon (or 1 tbsp. lemon juice) 
1/4 cup Cool Whip Free, divided
1/2 sheet (2 crackers) low-fat honey graham crackers, crushed

Directions:
Place pudding, True Lemon (or lemon juice), and 2 tbsp. Cool Whip in a small bowl. Mix well. Top with remaining 2 tbsp. Cool Whip and crushed graham crackers. Tada!

MAKES 1 SERVING


PER SERVING (entire recipe): 120 calories, 1.5g fat, 245mg sodium, 25g carbs, 0g fiber, 4g sugars, 1.5g protein -- POINTS® value 3*

Food Storage Recipes

Food Storage Recipes
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Cafe Rio Rice

3 c water
4 t chicken bouillon
4 t garlic –minced
½ bunch cilantro
1 can green chiles—or equivalent fresh
¾ t salt
1 T butter
½ onion
3 c rice (see note)

Blend cilantro, green chiles and onion together in food processor. Bring water to a boil and add all ingredients, simmer covered 30 minutes.
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Deals to Meals - a great service!

Anything that can make menu planning and shopping easier - I LOVE!  I gave Deals to Meals a try and was very impressed with their service.  I know that menu planning services are a dime a dozen these days, but what sets Deals to Meals apart from the rest is the way they incorporate the current week sales into the meal plan.  Furthermore - they tell you where the best place is to buy each ingredient needed for the week.

Not only that - but they list for you the best shopping deals of the week.

What is not to love!
  They have done so much of the footwork for you - for a simple $4.95 a month.  It's a no brainer.  You should give them a try!  (Free 2 week membership available!)

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SWISS CHICKEN

4 boneless chicken breasts 

1/4 c. water 

4 slices Swiss cheese 

2 c. stuffing mix 

1 can cream of chicken soup 

2 Tbl. melted butter 

Place chicken pieces in casserole dish. Top with cheese. Combine soup and water and pour over cheese. Cover with stuffing. Drizzle butter over top. Cover and bake at 350 degrees for 45 minutes. Uncover and bake 15 minutes longer. 

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COUNTRY FAIR CHICKEN

1 envelope Lipton Savory Herb with Garlic soup mix 

4 – 5 chicken pieces 

1 lb. potatoes, thinly sliced
1 chopped onion 

2 large carrots, thinly sliced
2 Tbl. water 

1 chopped onion
1 Tbl. oil

Combine all ingredients in large plastic bag. Seal bag and shake until chicken and vegetables are evenly coated. Empty into 9 x 13 baking dish. Cover and bake for 1 hour at 350 degrees. 

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11-Weekly Food Storage Goals

11-Weekly Preparedness Goals
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Food Storage Inventory

Courtesy of Deals to Meals.com

10-Fair_Food Storage Inventory Sheet

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Food Storage Recipes

Courtesy of:  Deals to Meals.com

9-Fair_Food Storage Recipes-7 of Each Meal
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Master Mix Recipes

I have tried the Universal sauce and LOVE it!  Super simple and tastes great.  Love that it is much lower in fat than typical white sauces or cream of chicken soup - which I substituted it for!!  You can find products, and recipe demos HERE.

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Homemade Multi-Grain Sandwich Bread

Source:  bakeoff-flunkie - visit site for step by step tutorial.

3/4 cup Bob's Red Mill 7 Grain Hot Cereal 
1 1/2 cups very hot water (as hot as your tap gets)
2 cups whole wheat flour
1 1/4 cup all-purpose flour
4 teaspoons sugar
2 teaspoons coarse salt
1 tablespoon yeast
2 tablespoons dry milk
2 tablespoons wheat gluten
4 tablespoons instant potato flakes
2 teaspoons white vinegar
2 tablespoons canola oil

1. Combine the cereal and hot water; let it stand 15 minutes.

2. Put all of the dry ingredients in the bowl of a food processor fitted with a dough blade; pulse it several times to combine it all together.

3. Add the cereal and water, vinegar, and oil. Run the processor on the dough setting for about 2 minutes; the dough should pull away from the sides, but not be a solid mass.

4. Turn the dough out onto a lightly floured surface, knead it a few times, and shape it into a ball.



5. Spray a medium bowl with non-stick spray. Place the dough in the bowl, lightly spray the top of the dough, and cover the bowl with plastic wrap. Let the dough rise at room temperature until it's doubled, about 55-60 minutes.


6. Gently turn the dough out onto a lightly floured surface and use your fingers to gently deflate it (I don't understand why recipes say to punch dough down. Be nice to your dough).

7. Use your fingers to press the dough out to a rough rectangle. Starting at a long side, roll and tuck/pinch the dough into a loaf. (This is a two-handed job, but I was both bread maker and photographer.)


8. Spray a 9 1/4 x 5 1/2 inch pan with non-stick spray (my pan is non-stick, so I didn't need to spray it) and place the dough in the pan. Make sure the dough comes to the ends to ensure an even rise. Lightly spray the top of the dough with non-stick spray, cover the pan with plastic wrap, and let it rise at room temperature until almost doubled, about 35-40 minutes. Pre-heat your oven before it's done rising.


9. Bake at 375 for 35-40 minutes or until the bread has an internal temperature between 190-200 deg. Checking the temperature is the best way to know if the bread is done; use an instant-read one. Remove the loaf from the pan and cool it on a wire rack. I put my rack on top of a wood cutting board because I think it helps absorb the steam, instead of the steam making a puddle on my countertop under the rack.

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Chicken Enchiladas

SOURCE:  Creative Itch


chicken, diced & cooked (I like mine shredded. You can also use canned chicken)
1 onion, diced
2 lbs. grated cheese
1 large can tomato sauce
1 can enchilada sauce
1 can cream of chicken soup
1 can diced green chilies
corn tortillas
sliced olives

1. Combine chicken, onion, and about 3/4 of the cheese in a large bowl.
2. In a sauce pan, warm up tomato sauce, enchilada sauce, cream of chicken soup, and chilies. Put a little bit of sauce on bottom of a 9x13 cake pan.
3. In a frying pan, heat a little oil. Put corn tortillas in one at a time and warm on both sides.
4. Dip warmed tortillas in sauce mixture, and put in cake pan. Put about 1-2 Tbsp. of chicken mixture in tortilla, and roll up.
5. When done, pour remaining sauce on top of enchiladas, sprinkle with cheese, and add sliced olives.
6. Cover with foil and bake at 350 degrees for 30-45 minutes or until bubbly.

This recipe makes 2- 9x13 cake pans, plus an 8x8 cake pan full. And my family eats every last bite! We usually serve this with a green salad and corn.

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Ham & Cheese Casserole

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Sesame Beef Stir Fry

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Yogurt Cheese Lemon Cheesecake

LEMON CHEESECAKE 
Rich and delicious! Only 100 calories.
It's so easy to make, you mix it with a fork.

2 cups nonfat yogurt cheese	Preheat oven to 325 degrees. Lightly grease a 7-inch springform or 8-inch piepan. Combine yogurt cheese, sugar, cornstarch, lemon juice and vanilla, mixing gently with a fork or wire whisk until well bended. Stir in the eggs. Pour into prepared pan and smooth the top with a spatula. Bake until the center is set, 20 to 25 minutes (piepan) or 55 minutes (springform). Cool slightly and refrigerate, uncovered, for 24 hours. Serves 8.  1 slice: Calories 100, Protein 6 gm, Carbohydrates 18 gm, Fat less than 1 gm, Cholesterol 0, Calcium 143 mg, Sodium 65 mg.
7 tablespoons sugar (or to taste)
1 tablespoon cornstarch
4 egg whites, lightly beaten (or 1 egg and 2 whites)
1 lemon, juice
1 teaspoon vanilla
1/2 teaspoon grated lemon peel, or 1/4 teaspoon lemon extract

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Boston Cream Pie

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A Collection of Favorite WW Recipes

Kimberly's Favorite Weight Watchers Recipes
Healthy Recipes
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A Collection of Recipes

Recipe Book Blog
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Disneyland Soup

2 cans Beef Broth
2 cans Chicken Broth
diced chicken
2 cups salsa
sour cream, cheese, avocado, chips chives.

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Soft Wrap Bread

Recipe Here

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Jenny’s Whole Wheat Bread

(Makes six loaves)

6 ½ cups of warm water (I get the water as hot as I can get from the tap)

3 T Saf Yeast (divided)

6-7 cups of freshly ground whole wheat flour

2/3 cup total oil/applesauce

3 T lecithin

2/3 cup honey or 1 cup sugar

2 T salt

½ cup Vital Wheat Gluten

3 T Dough Enhancer

8-9ish more cups of whole wheat flour, more or less as needed

Optional:  ½ cup ground flax seed

In a large bowl (Bosch/K-tec), place warm water, ½ the yeast, and about 6or 7 cups of the flour.  After mixing, it should look about like pancake batter.  Cover this mixture and let it “sponge” for 30 minutes.  The sponge will be bubbly and smell yeasty.

Stir to punch down.  Then add the other half of the yeast (this gives it a yeast “boost”), the oil/applesauce mixture, lecithin, honey, slat, vital wheat gluten and dough enhancer.  You would also add the ground flax seed at this point.  Mix to blend.  Add about 2-3 cups of flour and mix to blend.  Keep mixing (I do a #1 or a #2 on the Bosch) and add flour about a ½ cup at a time until the dough starts to clean the sides of the bowl.  Stop adding flour.  This is a soft and slightly sticky dough.  Knead (Bosch #2) for 10 minutes—auto knead for K-tec.

Let dough rise covered fro about 15 minutes.  You do not want to let it double in size at this point because that will break the gluten strands you have worked hard to develop.  It’s just a mini rise.

Spray counter with vegetable spray.  Punch dough down and divide into six pieces.  Shape loaves and place in pans sprayed with vegetable spray.  (pans measuring 8 ½” x 4 ½” work best.)  Cover, let rise until almost doubled.

Bake in oven at 350 degrees for about 25 minutes (180-190 degrees with internal temperature)

When done, immediately take out of pans and cool on racks.  Cover with a towel to soften crust or brush with butter.

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Pancake Syrup - Not Your Maple

Recipes for Coconut syrup, raspberry/blueberry syrup and cinnamon syrup at Home Based Mom -- Ok -I just usually throw the maple out -- in the jar I always use -- such not a fun mom!

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Cranberry-Almond Cereal Mix

In a large mixing bowl combine the following:

1 cup regular rolled oats
1 cup quick-cooked barley
1 cup cracked wheat
1/2 cup sliced almonds
1 cup dried cranberries
1/3 cup sugar
1 teaspoon ground cinnamon
1/4 teaspoon salt

Mix, Cover tightly; store at room temperature for up to 6 months.

For 2 breakfast servings, in a small saucepan bring 1 1/3 cups water to boiling. Add 2/3 cup of the cereal mix to boiling water.

Reduce heat, Simmer, covered, for 12 to 15 minutes or until cereal reaches desired consistency. (My cereal cooks for a short 2-3 minutes).

If desired, serve with milk.

Recipe Source: CBW

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ASIAN BBQ PORK

Found this at Minidika Moments
(Recipe adapted from Cuisine at Home)

1 jar hoisin sauce (8 oz.)
½ C. honey
½ C. chicken broth
¼ C. chili garlic sauce
¼ C. rice vinegar
2 T. soy sauce
2 T. toasted sesame oil
2 T. garlic, minced
2 T. fresh ginger, minced

2 T. veg. oil
8 Country style spare ribs or pork chops

1. Combine first 9 ingredients for the BBQ sauce; mix well.
2. Heat the veg. oil in a large skillet over medium-high heat.
3. Season ribs or chops with salt and pepper.
4. Sauté the meat until browned on all sides, about 5 minutes.
5. Add half the BBQ sauce and bring to a boil.
6. Reduce heat to medium-low, cover and allow to cook for 15 minutes.
7. Flip ribs, cover and continue to cook for an additional 15 minutes.
8. Add the rest of the BBQ sauce and continue to cook uncovered for another 15 minutes.
9. Serve over rice.
10. Serves 8 people.

*This recipe could easily be adapted to a crock pot. Follow steps 1 – 4. At this point remove pork from the skillet and put it into a crock pot. Pour the sauce over the top and cook on low for 4-6 hours. The meat will be fall-apart tender. Serve over rice.

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APPLE STRUDEL PANCAKES

These sound amazing!  I'm not sure whether to file them under breakfast or dessert -- They are supposed to be a breakfast food -- but, then pancakes do have "cake" in them -- Maybe that's why I love them!  Recipe found at Mindika Moments.

2 C. pancake mix
3 eggs
1 C. buttermilk
1 apple, peeled and cored
½ C. butter, softened
½ C. brown sugar
½ C. peacans, chopped very finely
½ t. cinnamon

1. Mix pancake mix, eggs and buttermilk until well blended. If the batter is too thick, add a little more buttermilk.
2. Slice apple to ¼ inch thick slices.
3. In a small mixing bowl beat the butter, sugar, nuts and cinnamon.
4. Place an apple slice on a greased pancake griddle.
5. Pour desired amount of batter over the top of the apple slice.
6. Allow pancake to cook until bubbles stop popping in the batter
7. Flip to cook the other side. Right after flipping, place 1 spoonful (or desired amount) of butter mixture on top of the pancake to melt.
8. Serve and eat immediately.
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BROWNIES - Very Low Fat

Ingredients:
1/2 c. unsweetened dark cocoa powder
1/2 c. unsweetened applesauce
3 egg whites
1 c. sugar
1 tsp. fine sea salt
1 tsp. vanilla extract
1 tsp. instant coffee granules (optional)
1/2c. white whole wheat pastry flour

Method:

Mix all dry ingredients then add applesauce and egg whites ad fold into dry mixture. Put in 8 inch square pan. Bake at 350 degrees for 20-25 min.

Nutrition Facts/Serving:
99 calories
23 g. carbohydrate
0.5 g. fat


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ARTICHOKE DIP - Made Healthy

Ingredients:
1 15 oz can artichoke hearts rinsed and drained
3/4 c. cannellini beans rinsed and drained
1/4 c. chopped frozen spinach, thawed and drained well
2 tblsp. grated parmesan cheese
2 tbsp. reduced fat sour cream
2 tbsp. part skim ricoota
1/2 tsp olive oil
1/8 tsp. garlic powder

Method:
Heat oven to 350 deg. combine all ingredients in a food processor and pulse to a rough puree spread in a shallow 8 inch serving dish and bake until bubbling (about 30 minutes). Serve with warm pita chips or whole wheat crackers

Nurtition Facts/Serving: 
68 calories
9 g. carbohydrate
2 g. fat


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Cinnamon Coated Pecans

(found on both MeckMom and Allrecipes)
Ingredients

Whip till fluffy:

2 egg whites (use 3 egg whites if your eggs are small)

2 tbs. water

Fold in:

2 lbs pecan halves (almonds or a mix works too)

Mix and toss with egg coated nuts:

2 cups white sugar
2 tsp. salt
1 1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg

Spread into a large greased baking sheet.  Bake 350 for 15 minutes, stir and bake 15 min more.  Continue until coating is dry and nuts are toasted (about an hour)

Store in airtight container or freeze.

Makes a great neighbor or teacher gift!

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BBQ Black Bean Burritos

Yummy and Simple.... I love it!  Found the recipe here...


In the crockpot, add the following ingredients:

1 small onion, diced

1/2 tsp garlic, minced

2 cans of black beans, undrained

1 cup bbq sauce

1/4 tsp liquid smoke

2 boneless skinless chicken breasts

Cook all day on low.

Make some spanish rice or white rice on the stove or in the rice cooker.

Fill tortillas with rice and chicken mixture and add cheese, salsa, guacamole and sour cream

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Peppermint Cream

What a yummy idea... I found this over at Make & Takes -- you can visit  there for complete directions.

Basically for 16 oz of whipped cream (either cool whip or real) stir in 1/2 cup of powdered candy canes (crushed in a blender).

Top on your favorite hot cocoa -- freeze the extras!  Yum!

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Orange Roughie Dijonaise

from Hilton Head Health Institute

 

INGREDIENTS:

            4 orange roughie fillets (6 oz.)

            3 tbsp non-fat mayonnaise

            1 tbsp mustard

            ½ tsp prepared horseradish

            1 tsp fresh dill (chopped)

            2 tbsp bread crumbs (unseasoned)

            ¼ tsp lemon zest

            1 tsp paprika

            Vegetable Spray

 

PROCEDURE:

• Spray baking dish large enough to just fit the fish in a single layer
• Fold the thin end of the fillet under and layer in the pan
• In a bowl, mix the mayonnaise, mustard, horseradish, dill and lemon zest.  Spread evenly over the fish
• Sprinkle with the bread crumbs and the paprika
• Spray top of fish with vegetable spray
• Bake uncovered in oven at 350º for approximately 20 minutes

 

Chef’s Tip:  Try spreading blanched spinach or broccoli between the folded layers of fish.  NOTE:  The sodium content of mustard varies a great deal with Dijon mustard tending to be quite high.  Keep this in mind if you are following a low sodium diet plan. 

 

Servings:  4

Fat:  1.5 grams

Calories:  160

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Apple-Kashi Breakfast Pilaf

from Hilton Head Health Institute  

I great substitute for Oatmeal!

1c                    Kashi® 7 whole grain pilaf

2c                    apple juice

2c                    water

1c                    apples-peeled and diced

¼ c                  honey

1 tsp                vanilla

1 tsp                cinnamon

½ tsp   nutmeg

Bring apple juice and water to a boil. Add Kashi® and apples then cover and cook for 1 hour on low heat. Remove from stove and stir in remaining ingredients. Reheat to serve.

Yield: 4 cups

Serving Size: ½ cup

Calories: 152

Fat: 2

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Lavosh Pizza - from Hilton Head Health Institute

from Hilton Head Health Institute

I had a lavosh pizza years and years ago at a restaurant in Scottsdale.  I remember loving it!  I think it simply had mozzarella and thinly sliced tomatoes.  This looks good as well!

1 Large whole wheat Lavosh cracker

6 ounces pasta sauce, fat-free

2 tablespoons fresh garlic, minced

1 ½ cups artichokes, canned, drained, and quartered

1 ½ cups bell pepper, diced

4 cups fresh spinach, chopped

1 cup red onion, thinly sliced

½ cup part-skim mozzarella cheese

¼ cup parmesan cheese, finely grated

2 tablespoons fresh Italian herbs, chopped

 

Other toppings include: chicken, pineapple, mushrooms, squashes, jalapeños, Canadian bacon, etc. Including these items on the pizza will increase the calorie count

 

Place Lavosh cracker on large baking sheet. Spread pasta sauce over the cracker all the way to the edges. Sprinkle with garlic. Top with spinach and remaining vegetables. Top with cheeses and herbs. Bake 7 to 10 minutes at 400° or until golden browned and bubbly.

 

Remove from oven and transfer to a large cutting board. Cut into 8 even pieces.

 

 

Number of servings:              4

Serving Size:                          2 slices

Calories per serving:             256

Fat grams per serving:          6

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Food Lovers Fat Loss - Robert Fergusen