Check out a few of our favorite recipes below. We also have a cookbook available for sale in our store.
1 pound ground turkey breast
1/4 cup celery, chopped fine
4 oz. apple sauce
1 tablespoon scallion, chopped fine
1/2 cup bunch italian parsley, chopped fine
1/4 lemon juice and zest
1/2 tablespoon chipotle tabasco
salt and pepper
Makes patties 4 oz each. Refrigerate for 2 hours. Grill 3 mins per side or on George Forman 3 minutes total and cover. Let rest a few minutes.
Count as 1 Entree, 1/2 Vegetable and 20 extra calories.
1 Red Delicious Apple, Peeled and Cut in 1” Slices
2 Granny Smith Apples, Peeled and Cut
2 Firm, Ripe Bartlett Pears, Peeled and Cut
Splenda to Taste
1 ½ t. Lemon Rind, Grated
1 ½ t. Fresh Lemon Juice
1/8 t. Allspice
Dash Nutmeg, Grated Place one oven rack on lowest rung. Preheat oven to 450. Spray shallow baking pan with non-stick spray. Combine all ingredients in a large bowl and toss until it is all coated. Spread in pan in one even layer. Bake on lowest rung until fruit is tender and the top is browned ~ About 25 minutes. Serve warm with or without a T of Fat Free Cool Whip.
Each ½ C. serving equals 1 Fruit and 20 extra calories.(60 calories)
1/3 cup cottage cheese
1/4 cup oatmeal 1 egg + 1 egg white
1/8 t. baking powder,
1/8 t. vanilla Dash of cinnamon,
sweetener if desired
¼ cup blueberries
Blend all ingredients except the blueberries in a blender until smooth. Pour batter into the pan toss a few blueberries on each pancake. Makes 2 to 3 pancakes.
Each serving equals 1 Starch 1 Entrée ½ Fruit
3 tablespoons low fat cottage cheese
½ cup low fat buttermilk
¼ cup onion, chopped
1 small garlic clove
½ cup cilantro, fresh
½ small jalapeno, without seeds
salt and pepper Put all ingredients in food processor or blender. Using two tablespoons as a serving this will make about five or six servings. This will count as 20 extra calories. You could use the cottage cheese and buttermilk as a start to different creamy dressing like adding fresh basil instead of cilantro pesto dressing.
3 cups zucchini, coarsely grated
1 cup bread crumbs
1 whole egg
2 green onions, chopped
1/4 cup red bell pepper, diced
1 1/2 teaspoons Old Bay seasoning
1 Tablespoon non-fat plain yogurt
1/8 teaspoon red pepper flakes.
Place grated zucchini in a colander; sprinkle with salt and let stand 30 minutes. Press with paper towels to remove as much of the liquid as possible. Should have about 2 cups fairly dry zucchini, put zucchini and rest of ingredients in a bowl. Form 8 patties the size of crab cakes and chill.
( about 15 min.) Heat skillet and spray with Pam olive oil spray. Add patties to skillet and cook on both sides until browned.
Makes 4 servings. 2 patties equals 1 serving, and counts as 1 Vegetable and 1 Starch.( I put 4 pieces of my 80 calorie bread in toaster and then when cool put in food processor for 1 cup bread crumbs.)
Serve with grilled fish or chicken, could put a little balsamic vinegar reduction on them.
1 1/2 cups non fat plain greek yogurt
1 small clove of garlic
1/2 t. salt
1 whole english cucumber peeled, grated
2 T. chopped fresh dill
2 T. lemon juice
2 small apples thinly sliced
2 1/4 slices melba toast crushed
Low calorie sweetner (not nutra sweet)
1 T. lemon juice
Place 1/2 apples in bottom of small baking dish
Spoon 1/2 melba toast/mixture over apples
Top with remaining apples and melba toast/mixture
Drizzle with lemon juice
Bake 30 minutes @350
Counts as 2 Fruits 1/2 Starch
1 eggplant peeled and cut into chunks
8 oz. skinless chicken breast
1 can Italian tomatoes
1/2 cup chicken broth
Cut chicken into pieces. Peel and chunk eggplant. Put all ingredients into pan and simmer until eggplant is tender and chicken is cooked. (about 20 minutes)
Counts as 2 servings. Each serving equals 1 Entree 2 Vegetables
1 head cauliflower florets, stems removed
1/2 tsp seasoned salt
1/4 tsp black pepper
1 tsp parsley flakes
Pam Olive oil spray
1. Preheat oven to 425 degrees. Line large edged baking sheet with aluminum foil and spray lightly with olive oil spray.
2. Place cauliflower florets in food processor and pulse until resembles rice. This takes about 10-15 1 second pulses. Or you can grate on large box grater. Do this in 2-3 batches to avoid overcrowding and keep from turning to mush.
3. Spread out in single layer on baking sheet, spray lightly with olive oil spray, sprinkle with seasoned salt, pepper and parsley
4. Roast for 25 minutes until tender and lightly browned
Serving size: 1/2 cup
Equals 1 vegetable serving
Banana Oat Muffins
1/2 C skim milk
6oz SF, FF Vanilla Greek yogurt ( like Dannon Lite and Fit)
3 ripe bananas, broken into chunks
3 C dry quick oats
1/4 C artificial sweetener of choice
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp vanilla extract
1/4 tsp salt
1. Preheat oven to 400 degrees. Spray 12 muffin cups with Pam olive oil spray
2. In a blender, combine all ingredients and blend well
3. Pour evenly into 12 muffin cups
4. Bake for 20-25 minutes or until toothpick inserted in the middle comes out clean
5. Remove from oven, cool on wire rack 5 minutes then remove from muffin tin
Serving size: 1 muffin Makes 12 servings
Each serving counts as: 1 starch, 1/2 fruit, 10 extra calories
2/3 cup 2 % cottage cheese
1 5 oz. nonfat plain yogurt
4 envelopes sweetener packet
1/2 teaspoon vanilla
1/2 sm. package sugar free lemon jello, 1 cup boiling water
Put cottage cheese,yogurt,sweetener and vanilla in blender until smooth. Put 1/2 package of lemon jello in cup and pour a cup boiling water and stir until dissolved, cool completely and pour into cheese mixture and finish processing. Pour into 4 1/2 cup containers and refrigerate until set.
Each serving equals ~ ¼ entrée, ¼ milk, 20 extra calories
2 cups cottage cheese
1/2 cup Gentle Sweet (blend of sugar free sweeteners. I got off Amazon)
1/2 cup canned pumpkin
1 tsp. vanilla
1 tsp. pumpkin pie spice
Blend cottage cheese, eggs, sweetener and vanilla until smooth. Pour 1 1/2 cups batter into prepared 8X8 baking dish. Add pumpkin and spice to remaining batter and blend. Pour over top and swirl into first layer. Place dish into a water bath. Bake at 325′ for 1 hour. Cool and refrigerate.
Divided into 4 servings equals: 1 entree, 1 veg (167 calories)
1 pound chicken breast
Montreal Seasoning, for grilling chicken
Pam spray (Olive Oil) flavor
1 tablespoons ginger root, minced
1 cloves garlic, minced
1 large red bell pepper, seeded, and sliced
1 cup shredded cabbage, or broc slaw
3 scallion, chopped at angle
1 teaspoon Thai garlic chili pepper sauce
1 tablespoon Major Grey Chutney
2 cups basil leaves, loosely packed
1 tablespoon fish sauce
½ cucumber, seedless
1 head Boston lettuce, leaves separated
1 ounces chicken breast, cut into cubes
1 large stalk of rosemary
salt and pepper
Take most of the rosemary off the skewer, leaving a small portion of herb at the top. Poke the chicken on the skewer until all 4 oz. are on. Season well and place on a grill (350°) or grill pan over medium high stove heat. Cook about 2-3 minutes per side. Let rest. Chicken takes on the rosemary flavor. Counts as one entrée serving.
8 cups beef broth
28 oz. crushed tomatoes
1 large onion, chopped
2 cloves garlic, minced
3 oz. can chopped mild chilies
1 t. dried basil, 1 t. dried oregano
1/3 cup long-grained rice
2 lbs. ground turkey breast
1/4 cup finely chopped onion
1 small clove garlic, minced.
1/2 cup raw zucchini, grated
1/2 t. dried basil, 1/2 t. salt, 1/4 t. green pepper
Combine broth, tomatoes, chilies, and herbs. Boil for a few minutes, uncovered. Add rice, cover and simmer for 15 min. Combine meatball ingredients in a small bowl and form (about the size of a walnut) meatballs, drop raw into simmering soup, meatball will rise to the top when cooked. Two cups of soup with 5 meatballs is a serving. Each serving = 1 entree, 2 vegetables, 1/4 of a starch.
1 1/2 C. water, 36 pkts. Truvia, 1 T. cinnamon, 1/2 t. ground cloves, 1/2 t. ground ginger, 1 t. ground nutmeg, 3 T. pumpkin puree. Cook on low just to blend all the spices, Truvia , water and pumpkin ( don’t boil) Take off stove and cool. To make latte: 1 1/2 Tablespoons pumpkin spice “syrup” 1 shot espresso or really strong coffee 1 Cup skim milk (heated until boil). Counts as one milk serving.
8 eggs scrambled
1 cup cooked and chopped vegetables
Salt and pepper
Put 1/4 cup vegetables in muffin cup. Pour blended eggs in each cup. (each muffin cup holds 2 eggs)
Bake at 350 for 20 to 25 minutes
Makes 4 servings
Each serving equals 1 entree, 1/4 of vegetable
1/3 cup cottage cheese
2 oz. cooked salad shrimp
1/3 cup green onion and tomato chopped
pepper to taste
1 small tomato
Fold together cottage cheese, tomato, green onion and shrimp. Stuff small tomato, pepper to taste.
Count as 1 Entree, 2 vegetables
1/3 cup cooked barley, quick or pearled
1/2 cup diced veggies of your choice (onion, celery, carrot, garlic, bell pepper, swiss chard or kale)
dash of salt and black pepper
dash of Worchestershire Sauce or chicken stock
Heat nonstick skillet over medium heat, spray with Pam oilive oil spray. Sautee diced veggies (leave chard or kale until the last couple of minutes) until soften and onion is translucent. Add cooked barley, salt, pepper, Worchestershire sauce or stock and cook until heated through.
Counts as 1 starch, 1/2 vegeatable, 20 extra calories
1 pound ground chicken
2 teaspoons garlic powder
2 teaspoons chili powder
¾ teaspoon kosher salt
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon crushed red pepper flakes (optional, depending on how spicy, hot you like it)
pam cooking spray
Blend all ingredients in a blender until smooth. Pour batter onto hot griddle or nonstick skillet. Cook until browned and edges begin to look dry. Flip and continue to cook until browned and cooked through, approx. 1-2 minutes more.
2 cups low-fat cottage cheese
3 Tbsp. tarragon vinegar
2 Tbs. finely chopped green onion
2 Tbsp. chopped parsley
1 tsp. fresh mint
2 tsp. dried dill weed
Dash of salt and pepper
In blender combine cottage cheese and vinegar. Blend until smooth. Fold in remaining ingredients. Serve with vegetables.
1/4 cup oatmeal (dry, non cooked) in the bottom of a small mason jar.
1/2 cup of non fat milk
1/2 serving of yogurt
One fruit serving (frozen or fresh).
Store in the fridge over night…or many nights. Wake up to yummy, mushy oatmeal breakfast treat.
Equals 1 starch, 1 milk, 1 fruit