Recipes

Popular Recipes

Check out a few of our favorite recipes below.  We also have a cookbook available for sale in our store.

Turkey Burgers

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.

Baked Apple and Pear Compote

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)

Laurie's Blueberry Pancakes

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

Healthy Creamy Dressing

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. 

Zucchini Cakes

3 cups zucchini, coarsely grated
1/2 t.salt
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.

TZATZIKI

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

Crunchy Apple Bake

2 small apples thinly sliced
2 1/4 slices melba toast crushed
Low calorie sweetner (not nutra sweet)
Dash cinnamon
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

Chicken Ratatouille

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

Berries and Cream Cups

1  0.3oz Sugar Free Strawberry Jello
2/3 C boiling water
1/2 C cold water
1/2 C ice cubes
1 C low-fat cottage cheese, blended until smooth
1/2 C Fat Free Cool Whip
4 C fresh berries ( sliced strawberries, raspberries, blueberries, blackberries, etc)
In a large bowl, stir together jello and boiling water until jello dissolved.  Stir in cold water and ice cubes, continue to stir until ice is melted and jello is slightly thickened.
Whisk together the cottage cheese and cool chip, Add to the jello and whisk until light and fluffy.
Refrigerate 30 minutes, until starting to thicken.
Fold in berries
Divide evenly into 8 custard cups and chill 6 hours or until firm
Top with 1 Tbsp Fat Free Cool Whip and a fresh berry for garnish if desired
Counts as 1 Fruit, 1/4 Entrée,  20 extra calories
Note: Feel free to change up the flavor of jello and type of berry or fruit used for your personal taste and what is easily available.

Stuffed Peppers

2 Bell Peppers, halved and seeded
(Or use mini peppers – approx. 4 mini peppers = 1 large bell pepper)
1 pound ground turkey breast
1/2 C diced onion
1/2 C diced celery
1 1/2 C shredded zucchini  ( lightly salted, drained and excess water squeezed out)
1 C fire roasted diced tomatoes
Salt and Black pepper to taste
1 tbsp. parsley flakes
2 tsp Italian seasoning
1 tsp Worchestershire sauce
Heat oven to 375 degrees. Line baking sheet w/ foil.  Place halved bell peppers face down on baking sheet and roast for 15 minutes.  If using mini peppers only roast for 10 minutes.
Meanwhile in large skillet lightly sprayed w/ olive oil spray on Medium heat, brown ground turkey breast – break up into small crumbles – season w/ Seasoned Salt and black pepper to taste.  When almost done add the onion, celery, zucchini and diced tomatoes.  Cook until onions soften and tomatoes begin to break down – approx. 5 minutes.  Add parsley, Italian seasoning and Worchestershire Sauce,  simmer for 5 minutes more.
Turn bell peppers over and stuff w/ mixture ( you will have to mound it up slightly).  Return to oven and bake for 20 minutes or until pepper is fork tender.  If using mini peppers, bake for 10 minutes.
This mixture could also be used to stuff zucchini or a spaghetti squash, just have to adjust baking times accordingly.
Serving size: 1/2 large bell pepper or 4 mini peppers
Counts as 1 Entrée and 2 Vegetables

Chicken Zucchini Poppers

1 lb. ground chicken breast
2 c grated zucchini (leave peel on)
2-3 green onions, sliced
3-4 Tbsp cilantro,minced
1 clove garlic
1 tsp salt
1/2 tsp pepper
3/4 tsp cumin (optional)
Spray Pam Olive Oil
Directions:
Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin). Mixture will be quite wet. To cook on the stovetop: Heat pan over medium heat and lightly spray Pam Olive Oil into pan. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through. To bake: Lightly spray baking sheet with Pam olive oil. Scoop meatballs onto the greased pan. Lightly spray the top of the meatballs with the Pam olive oil. Bake at 400 degrees 20-25 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top. Serve with salsa or your favorite Healthy Weigh approved dip.
Makes 4 servings.  Each serving Counts as 1 Entree 1 Vegetable

Roasted Cauliflower Rice

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

Apple Crisp

1 apple, small
1-2 tsp non calorie sweetener, such as Splenda or Stevia, to taste depending on your apple
1/4 tsp cinnamon
Topping:
2/3 cup Corn Flakes, crushed
1 Tsp non calorie sweetener, such as Splenda or Stevia
1/2 tsp cinnamon
1/2 tsp vanilla extract
dash water
I can’t believe it’s not butter spray
Peel, core, quarter apple then slice.  Toss w/ sweetener and cinnamon.  Place in small baking dish.
Crush corn flakes, mix w/ sweetener, cinnamon, vanilla extract and dash water.  Spread over top of apples,
spray w/ I can’t believe it’s not butter over top to help brown
Bake at 350 degrees for 25-30 minutes until topping is browned and apples are tender.
Makes 1 serving
Counts as: 1 fruit and 1 starch

Banana Oat Muffins

Banana Oat Muffins

1/2 C skim milk
6oz SF, FF Vanilla Greek yogurt ( like Dannon Lite and Fit)
2 eggs
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

Nancy's Healthy Cheesecake

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

Mary's Pumpkin Cheesecake

2 cups cottage cheese
2 eggs
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)

Thai Glazed Chicken Lettuce Wraps

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

Heat large skillet to hot. Add Pam, and then chicken which Has been cut into strips. Cook chicken 2 minutes, stirring constantly. Add the ginger, garlic, pepper strips, cabbage, scallions and stir-fry another 2 minutes. Add Thai sauce and chutney, toss 1 minute, then add basil and wilt leaves. Add fish sauce and stir to coat. Transfer cooked chicken and vegetables to bowl. Place spoonfuls of chicken into a piece of lettuce with cucumber and fold lettuce to eat, like a taco. Serves 4, Counts as 1 entrée, 1 vegetable plus 20 extra calories.

Rosemary Skewered Chicken

1 ounces chicken breast, cut into cubes
1 large stalk of rosemary
garlic powder
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.

Savory Mushroom Dressing


In a small saucepan cook 2 1/2 Tbsp. of chopped onions and 2 1/2 Tbsp. of shredded carrot in 2 Tbsp. low fat chicken broth. When the onions are translucent, stir 1/2 cup chopped fresh mushrooms, 1/2 cup diced celery, 2 teaspoons chopped parsley, a pinch of sage, majoram and rosemary, salt and pepper to taste. Add 1 slice of toasted and crumbled whole wheat bread. Place dressing mixture in a small casserole dish and bake uncovered for about 30 minutes in a 350 degree oven.
Equals 2 Vegetables 1 Starch

Turkey Albondiga Soup

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

Meatballs:
2 lbs. ground turkey breast
1 egg
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.

Spiced Pumpkin Latte


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.

Egg Frittata


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

Stuffed Tomato Shrimp Salad

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

Barley Pilaf


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

Spicy Chicken Meatballs

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

Instructions:
Preheat oven to 400°F and line a baking sheet with heavy duty foil. I recommend using a baking rack on top of the foil if you have one. Spray the baking rack with cooking spray. If not using a baking rack, spray the foil or use nonstick foil.
In a large bowl, combine  ground chicken with next 6 ingredients.  Mix well until all the seasonings are combined with the chicken.
Form the chicken mixture into balls ( 0.8 – 1oz) and place in a single layer on the baking rack (or directly on the foil). I use a cookie scoop to form my meatballs. It makes quick work of the task and shapes them evenly ( My small cookie scoop makes 0.8oz meatballs). Continue making meatballs until all the chicken mixture is used.
Place the baking sheet in the preheated oven and bake for 25 – 30 minutes until the chicken is cooked through.   Check often last few minutes of baking as these will become dry if overbaked.
Serve w/ Fat Free Blue Cheese or a Ranch dip made w/ Fat Free Greek Yogurt and dry Ranch mix.
Serving size:  4oz ( weighed raw) —  this would be 4 (1oz)  or 6 (0.8oz)
Counts as 1 entrée  Makes 20 balls

Homemade Applesauce

6 medium apples – peeled, cored, sliced
1/4 cup Splenda ( or to taste depending on sweetness of the apples)
1 tsp cinnamon
1/4 tsp vanilla extract
1/2 cup water
Place all ingredients into medium saucepan and bring to boil. Reduce to simmer and cook 20-25 minutes, stirring occasionally.  If desired, mash w/ potato masher or  blend in blender or food processor if a more smooth texture is desired.
Serve warm or cold.
Can be stored in fridge or freezes well for up to 6 months
Makes 5 servings
Serving size: 1/2 cup
Each  serving counts as 1 fruit

Peach Parfait

1 small  peach, peeled, pitted and diced
6 oz low fat/lite Vanilla Greek Yogurt
Granola topping
1/3 cup old fashioned oats
1 Tbsp Splenda
1/2 tsp Cinnamon
2 sprays I Can’t Believe It’s Not Butter Spray
Make the Granola topping:  In nonstick skillet, heat over medium, spray lightly w/ Olive Oil spray, Add oats, cinnamon, Splenda, spray butter.  Cook, stirring constantly, until nicely browned then set aside.
To assemble the parfaits:
In a flute glass or dessert cup, 2 Tbsp of granola topping,  2 oz Vanilla yogurt, 1/3 of the peaches.  Continue to alternate layers of yogurt and peaches, top w/ last of Granola topping.
Great for dessert or breakfast
Counts as 1 fruit, 1 starch, 1 milk.
Note: could also use toasted coconut vanilla or Boston Cream Pie flavored yogurt as well.  Also if desired, stir a dash of cinnamon into the yogurt.

One Pan Balsamic Chicken and Veggies

1/4 cup Fat Free Italian salad dressing
3 Tbsp balsamic vinegar
1 Tbsp non-calorie sweetener such as Splenda or stevia
1/8 tsp crushed red pepper flakes ( more or less to taste)
1 lb boneless, skinless chicken breast tenderloins
Pam oIive oil spray
Salt and black pepper – to taste
2 cups fresh asparagus or green beans, trimmed and cut to 2 inch pieces
1 cup matchstick carrots
1 cup matchstick celery
1/2 cup grape tomatoes, halved
1. In small bowl, mix together the 1st 4 ingredients ( Italian dressing, vinegar, sweetener, red pepper flakes) and set aside.
2. Heat nonstick skillet over medium to medium high heat, lightly spray w/ olive oil spray.  Season chicken with salt and black pepper to taste then place evenly in the skillet.  Cook 6-7 minutes, turning once half way through, until chicken has browned and is cooked through.  While the chicken is cooking, chop asparagus or beans and cut tomatoes.
3. Add 1/2 of the dressing mixture to the skillet, toss chicken  to evenly coat w/ sauce.  Remove chicken from the skillet and place on plate, leaving the sauce in the skillet.
4. Add the asparagus/beans, carrots and celery, season with salt and pepper to taste. Cook, stirring frequently, until tender but still crisp, about 4 minutes.  Remove veggies from skillet, add rest of dressing mixture to the skillet and continue to cook for about 1 minute more, until slightly thickened.  Return chicken, veggies and reserved tomatoes to the skillet, toss to coat, simmer 1 minute until heated through.
Makes 4 servings
Each serving counts as:  1 entrée, 2 vegetables, extra 20 calories

Pumpkin Pie Pancakes

 
1/3 cup cottage cheese
1/4 cup oatmeal
1 egg + 1 egg white
1/3 cup pumpkin puree
1/8 t. baking powder,
1/8 t. vanilla
Dash of cinnamon and pumpkin pie spice
sweetener if desired

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.

Makes 2 to 3 pancakes.
Each serving equals  1 starch   1 entrée   1 vegetable

Karen's Garden Dill Weed Dip

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.

Oatmeal Breakfast Jars

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