Raw Candy (LOW CARB)

Ingredients: 1 cup raisins 1 cup walnuts 1 tablespoon vegetable oil 1 cup almonds, chopped/crushed Instructions: Blend together raisins and walnuts in food processor or blender. Coat your hands with oil (or spray them with nonstick spray) and roll mixture into individual balls (like forming a peanut butter cookie!) Roll each ball in crushed almond.  [...]

Chili Chicken Stir Fry (LOW GI)

Ingredients: 1/3 cup oyster sauce 1/3 cup sweet chili sauce 500g fresh thick rice noodles (see note) 2 tablespoons peanut oil 4 to 6 chicken breast fillets, trimmed, thinly sliced 2 bunches asparagus, trimmed, cut into 5cm lengths 1 long red chilli, deseeded, thinly sliced lengthways 2 garlic cloves, finely chopped 1 teaspoon sesame oil [...]

Chickpea Salad (LOW GI)

Ingredients: 1 can of chickpeas – drained. handful of green onions (scallions) 1 whole freash tomato 1 large sprig of parsley Lemon juice of about half a lemon Olive Oil Instructions: Drain a can of chick peas and pour into a small salad bowl.  Chop up the parsely, tomato, and green onions to add to [...]

Chicken Roll Up (LOW FAT)

Ingredients: 8 ounce package nonfat cream cheese, softened 3 tablespoons chopped green onion 1 1/2 cups cooked chicken breast cuts 2 tablespoons nonfat sour cream 1 teaspoon dried dill 4 (10 inch) low-fat flour tortillas 1 1/2 cups fresh spinach Nonfat ranch salad dressing or salsa Instructions: Combine the cream cheese, onion, chicken, sour cream [...]

Carrot Muffins (LOW FAT)

Ingredients: 1 3/4 cup rolled oats 1 cup flour 1/2 cup sugar 1 tablespoon baking powder 1/4 teaspoon nutmeg 2 1/3 cups shredded carrot 2/3 cup fat free milk 2 tablespoons fat free sour cream 1/4 cup egg whites, lightly beaten Insturctions: Line muffin pan with papers or spritz with nonstick spray. In a mixing [...]

Easy Balsamic Mushroom & Chicken (LOW GI)

Ingredients: 4 boneless, skinless chicken breast halves your favorite no stick cooking spray 8 ounces white mushrooms, quartered 2 garlic cloves, minced 1/2 cup reduced sodium chicken broth 2 1/2 tablespoons balsamic vinegar 1/4 teaspoon dried thyme, crushed 1/8 teaspoon ground black pepper Parsley (optional, for garnish) Instructions: Heat skillet and spritz with cooking spray. [...]

Bunless Burger Casserole (LOW CARB)

Ingredients: 2 1/2 lbs Ground chuck or lean ground beef 16 ozs Cheddar or american cheese, shredded 1/2 lb Bacon, cooked crispy 1 Large tomato, chopped 1 Large onion, chopped 2 Large dill pickles, chopped Instructions: Brown ground beef and onion in large skillet or dutch oven, drain as usual and return to pan. Layer [...]

Sheperd’s Pie (LOW CARB)

Ingredients: 1 pound ground beef or turkey 1/2 onion, chopped 1 10 ounce package of frozen cauliflower 2 tablespoons heavy cream 4 ounces cheddar cheese, shredded salt and pepper Instructions: Brown ground meat and onion as usual, drain. Spread meat and onion in the bottom of pie dish evenly. Cook cauliflower according to package directions, [...]

Spinach Quiche (LOW CARB)

Ingredients: 1 tablespoon vegetable oil 1 onion, chopped 1 (10 ounce) package frozen chopped spinach, thawed and drained 5 eggs, beaten 3 cups shredded Muenster cheese 1/4 teaspoon salt 1/4 teaspoon ground black pepper Instructions: Heat oil in skillet. Saute onions in oil until softened.  Stir in spinach, cooking until leaves are very wilted.  In [...]

Easy Strawberry Pie (LOW FAT)

Ingredients: 2 cups water 1 package sugar free vanilla pudding 1 package sugar free strawberry jello 4 cups Strawberries fat free whipped topping (optional) Instructions: Bring water and pudding mix to boil. Take off stove, add package of jello and stir. Allow to cool. Line a pie plate with sliced strawberries. Pour pudding on top [...]

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