Ingredients ¾ cup wheat flour, whole-grain ½ teaspoon baking powder ½ teaspoon salt 2 teaspoons instant coffee, powdered 5 tablespoons Cocoa, unsweetened 1 cup Splenda ½ cup fat-free cream cheese, softened 2 large eggs divided into yolks and whites 1 teaspoon vanilla extract Instructions Preheat oven to 350°F. Place foil in bottom of 9×9 baking […]
Recipes
Mini Burgers
Ingredients 1 pound super lean ground beef (4-6% fat) 1 tablespoon finely chopped onion 1 tablespoon Worcestershire sauce 1 teaspoon Dijon mustard 1 package whole grain rolls Instructions Combine first 4 ingredients. Shape mixture by tablespoonfuls into patties and place on a rack in a broiler pan. Bake at 350ºF for 15 to 17 minutes or […]
Greek Salad
Ingredients 1 pound spinach1 cucumber, peeled, seeded and diced1 tomato, seeded and diced1 green bell pepper, seeded and diced½ red onion, diced2 tablespoons pitted, Kalamata olives2 tablespoons crumbled fat free feta cheese Vinaigrette 1 tablespoon red wine vinegar 1 tablespoon lemon juice ¾ teaspoon dried oregano ½ teaspoon salt ¼ teaspoon ground pepper 2 ½ […]
French Onion Soup
Ingredients 2 teaspoon olive oil 4 large yellow onions, halved and thinly sliced 2 carrots, grated 1 tablespoon sugar ¼ cup brandy 2 tablespoons flour 3 cups reduced sodium beef broth, or vegetable broth 2 tablespoons no salt added tomato paste 1 tablespoon balsamic vinegar 1 teaspoon dried thyme ½ teaspoon freshly ground black pepper ¼ teaspoon salt […]
Vegetable Soup with Pasta and Greens
Ingredients 2 teaspoons olive oil 1 large onion, finely chopped 4 carrots, halved lengthwise and cut into ¼ inch slices 2 zucchini, halved lengthwise and cut into ¼ inch slices 1 red pepper, diced 1 14.5-ounce can no salt added stewed tomatoes, chopped with their juices 2 cups reduced-sodium chicken broth ½ cup chopped fresh basil […]
Chicken Creole
Ingredients 4 medium, boneless chicken breasts cut into 1-inch strips 1 14-ounce can of tomatoes, cut up 1 cup low-sodium chili sauce 1 ½ cups chopped green pepper ½ cup chopped celery ½ cup chopped onion 2 cloves garlic, minced 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh parsley ½ teaspoon crushed red pepper […]
Catfish Stew and Rice
Ingredients 2 medium potatoes 1 14.5-ounce whole tomatoes, cut up 1 cup chopped onion 1 cup (8-ounce bottle) clam juice (or water) 1 cup water 2 cloves garlic, minced ½ head cabbage, coarsely chopped 1 pound catfish fillets 1 ½ teaspoon Hot & Spicy seasoning sliced green onion, for garnish 2 cups hot cooked brown […]
Spicy Oat Pancakes
Ingredients ¾ cup regular oats, uncooked ¾ cup whole wheat flour 1 ½ teaspoons baking powder ¾ teaspoon ginger ¼ teaspoon baking soda 1 egg 1 cup skim milk 2 tablespoons canola oil 1 tablespoon honey Instructions In a bowl, combine the oats, flour, baking powder, cinnamon, ginger and baking soda. In a separate bowl, […]
Spaghetti with Turkey Meat Sauce
Ingredients 1 pound ground turkey 1 28-ounce can tomatoes, cut up 1 cup finely chopped green pepper 1 cup finely chopped onion 2 cloves garlic, minced 1 teaspoon dried oregano 1 teaspoon dried basil ½ teaspoon dried sage 1 teaspoon black pepper 1 pound spaghetti Instructions Spray skillet with non-stick cooking spray to coat. Preheat […]
Breakfast Burritos
Ingredients 1 tablespoon canola oil 1 medium onion, chopped1 bag (2 pounds) frozen O’Brien Potatoes 8 eggs beaten 4 egg whites ½ cup skim milk 1 can chopped green chilies (7 ounces) 1 cup picante sauce 20 whole wheat tortillas, warmed Salsa Instructions In a large nonstick skillet, heat oil. Add onion and cook for […]