Easy To-Go Breakfast Bars (LOW FAT)

Ingredients: 1/3 cup oatmeal 1/4 cup lowfat/fat free hot cocoa mix 1 tablespoon peanut butter cup of coffee plastic wrap Instructions: Mix together oatmeal, cocoa mix and peanut butter.  Pour coffee and stir in until mixture is well moistened.  Spread mixture on a piece of plastic wrap and shape into a bar.  Cover with plastic [...]

Eggplant Parmesan (LOW FAT)

Ingredients: 1 eggplant pared and sliced 1/2″ thick 1 egg white, lightly beaten with 2 tablespoons water 1/2 cup seasoned italian bread crumbs 1 cup reduced fat spaghetti sauce 3/4 cup shredded fat free mozzerella cheese Grated Parmesan cheese for garnish Instructions: Coat eggplant with egg white, then dust with bread crumbs. Arrange on baking [...]

Mock Potato Salad (LOW CARB)

Ingredients: 1 medium size head of cauliflower(broken into small florets) 1/2 cup mayonnaise 2 tablespoons lemon juice 1/2 teaspoon dried mustard 3 green onions 1 finely chopped jalapeno pepper or 2 tablespoons chopped green bell pepper (optional) salt and pepper optionally 2 packet sugar substitute depending on how you like your potato salad, it’s good [...]

Loaf Pudding (LOW GI)

Ingredients: 1 tablespoon of raisins 1 tablespoon rum (optional) 4 slices Oatbran and Honey bread 2 tablespoons hazelnut spread 2 eggs, lightly beaten 1/2 teaspoon ground cinnamon 1/2 cup caster sugar 1 cup low-fat milk 1 tablespoon custard powder Instructions: Spread the hazelnut spread thickly over 2 slices of the bread. Scatter with raisins. Make [...]

Pea Soup (LOW GI)

Ingredients: 1/2 ounce unsalted butter 2 leeks, chopped, washed and well drained 1 teaspoon chopped fresh thyme leaves 1 garlic clove, finely chopped 1 1/2 pints chicken or vegetable stock 10 ounces shelled or frozen peas 1 round lettuce, washed and chopped up 1 tablespoon finely chopped mint Ground black pepper Instructions: Melt the butter [...]

Island White Fish (LOW FAT)

Ingredients: 1 medium sweet onion 1 large green bell pepper, sliced 1 large zucchini, sliced 1 clove garlic, pressed 1 – 14 1/2 ounce can diced diced tomatoes (Italian seasoned) 16 ounces firm mild white fish olive oil cooking spray 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper Optional: large green olives sliced in [...]

Lunchtime Wraps (LOW CARB)

Ingredients: 1 Low carb, whole wheat tortilla 3 tablespoons Apple Butter 2 slices turkey breast deli meat ***or leftover turkey or chicken breast from dinner chopped up 1/3 apple cored and thinly sliced 1 thin sliced provolone cheese 1/2 cup lettuce shredded 1 thin slice of onion Instructions: Spread apple butter on the tortilla. Layer [...]

Mashed Almost Potatoes (LOW CARB)

Ingredients: 1 bag frozen cauliflower 4 ounces cream cheese 1/2 cup sharp cheddar cheese 2 teaspoon garlic salt and pepper Instructions: Cook cauliflower as usual until just tender and drain. Run through food processor, blender, or mash by hand with a masher. Mash in the other remaining ingredients.  Salt and pepper to your liking and [...]

Orange Glazed Pork Tenderloin (LOW FAT)

Ingredients: 1 pork tenderloin — (approx 8-ounce) 1/4 teaspoon coarsely ground pepper 1/3 cup orange marmalade 2 tablespoons chopped fresh mint 2 tablespoons low-sodium soy sauce 2 cloves garlic — minced favorite cooking spray Fresh mint sprigs Instructions: Trim any fat from tenderloin. Cut into two pieces.  Cut a lengthwise slit down each piece, about [...]

Feta Grill Patties (LOW CARB)

Ingredients: 1 pound ground chicken or turkey 6 ounces crumbled feta 2 tablespoons ground oregano 1/4 teaspoon salt 1/4 teaspoon garlic powder Instructions: These are great on the outdoor grill, but equally good on an indoor grill or under the broiler. Mix all ingredients well and form into 4 – 6 individual patties. Grill or [...]

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