Vitamin A (Beta-Carotene) : Found in fish and liver, green and yellow fruits and vegetables, Apricots, asparagus, beets, broccoli, butter, cataloupe, carrots, cheese, garlic, green olives, milk products, mustard (fresh), papaya, parsley, peaches, prunes, red peppers, sweet potatoes, spinach, sweet potatoes, pumpkin and watercress.
body parts affected/main function: Bones, eyes, hair, immune system, skin, soft tissues and teeth.
deficiency symptoms: Acne, allergies, loss of appetite, blindness, colds, dry hair, eye sties, fatigue, insomnia, impaired growth, itching and burning eyes, loss of smell, night blindness, dry skin, sinus trouble, steroid synthesis reduction; Decreased immune system function, cancer suseptibility. (Vitamin A is essential for bones and teeth and protects against cold and flu.)

Vitamin A (retinol) : Found in butter, fortified margarine, cheese, milk, egg yolk, liver, oily fish, dark green vegetables, tomatos and carrots.
body parts affected/main function: essential for vision at night; neccessary for healthy skin, and mucus membraine.
deficiency symptoms: night blindness, lowered resistence to infection, skin infections.

Vitamin B1 (thiamin) : Found in cereals, nuts, pulses, meat (esp pork), and fortified cereals.
body parts affected/main function: Required for the continous release of energy from carbohydrate; neccessary for brain and nerve function.
deficiency symptoms: beri-beri

Vitamin B2 (riboflavin) : Found in liver, milk, cheese, yogurt, eggs, green vegetables, yeast extract, and fortified cereals.
body parts affected/main function: Involved in the energy release from food, especially fat and protein; required for healthy skin.
deficiency symptoms: Causes cracked/dry lips.

Vitamin B6 (pyridoxine) : Found in whole wheat cereals, fish, nuts, and liver.
body parts affected/main function: Essential in many of the amino acid reactions of the body.
deficiency symptoms: Dry and cracking skin.

Vitamin B12 (cyanocobalamin) : Found in liver, meats, eggs, cheese, milk, fish and fortified breakfast cereals.
body parts affected/main function: liver, nerves, red blood cells, gastrointestinal tract. Required for the production of red blood cells and nerve fibres.
deficiency symptoms: Causes degeneration of nerve cells. appetite loss, diminished reflex responses, fatigue, irritability, memory impairment, mental depression and confusion, nervousness, pernicious anemia, unpleasant body odor, walking and speaking difficulties, weakness in arms and legs. A deficiency can cause problems with digestion, absorption of food, metabolism of carbohydrates and fats, nerves, fertility, growth and development. There can also be hallucinations, memory loss, eye disorders, and anemia. A vitamin B12 deficiency can indicate there is a problem with absorption (common in people with digestive disorders).

Vitamin B Complex: Found in dairy products, meat, nuts and vegetables high in protein, broccoli, beans, brown rice, cabbage, cauliflower, cheese, eggs, fish, meat, milk, poultry, pork, oatmeal, raisins, spinach, asparagus, nuts, peanut butter, brussel sprouts, whole grains, and yogurt.
body parts affected/main function: Body cells, eyes, gastrointestinal tract, hair, liver, mouth, nervous system, skin.
deficiency symptoms: Acne, anemia, appetite loss, bad breath, cholesterol (high), circulation (poor), constipation, dark tongue color, depression, digestive disturbances, fatigue, dry hair or hair falling out, hypertension, insomnia, tender/painful leg muscles, nervousness, dry or rough skin. Problems muscle tone in the gastrointestinal tract, and liver. Depression and anxiety. Anemia, contributes to electrolyte imbalances. Memory loss, nervous system disorders, and immune system problems (low platelet count).

Biotin : Found in offal and egg yolk
body parts affected/main function: Involved in catabolism of branched chain amino acids
deficiency symptoms: Rare except in individuals who consume large amounts of raw egg white or undergo long periods of Total Parental Nutrition.

Vitamin C : Found in green vegetables, berries and citrus fruits, asparagus, broccoli, beef liver, brussel sprouts, cataloupe, cauliflower, citrus fruits (like grapefruit and oranges), lemons, mangos, sweet peppers, pineapple, radishes, spinach, strawberries, and tomatoes -- just about all fresh fruits and vegetables.
body parts affected/main function: Neccessary for growth and repair of tissue. Adrenal glands, blood, bones, capillary walls, cells, connective tissue (skin/ ligaments/ bones/ gums), heart, mucous membranes, nervous system and teeth.
deficiency symptoms: anemia, bleeding gums, breath shortness, capillary wall ruptures (bruise easily), dental cavities, low infection resistance (colds), muscle degeneration, nosebleeds, poor digestion, stress, weakened cartilages, blood clots, and slow healing wounds. Vitamin C helps prevent infection, enhances immunology and can help prevent cancer.

Calcium : Found in dairy foods, seafood and green leafy vegetables, sea vegetables (arame, dulse, hijki, kelp, wakame), molasses, nuts, almonds, asparagus, broccoli, buttermilk, cabbage, carob, cheese, shell fish, kale, oats, parsley, prunes, whey, tofu and yogurt.
body parts affected/main function: Blood, bones, circulatory/ digestive/enzymatic/ immune and nervous systems, heart, muscles, skin, soft tissues and teeth.
deficiency symptoms: Arm and leg numbness, brittle fingernails, eczema, fragile bones, headaches, heart palpitations, hypertension, insomnia, irritability, muscle cramps, nervousness, osteomalacia, osteoporsis, osteopenia, periodontal disease, rickets, tooth decay; Irregular heartbeat and slowed nerve impulse response, decreased muscle growth, aching joints, and arthritis. Calcium is an essential mineral for overall health. Vitamin D is essential for proper calcium absorption and utilization.

Chromium (GTF): Found in apples, black pepper, calves liver, cheese, meat and whole grains, grapes, cheese, chicken, corn and corn oil, dairy products, mushrooms, potatoes, beer, oysters, brown rice and dried beans.
body parts affected/main function: Adrenal glands, brain, blood, circulatory system, heart, immune system, liver and white blood cells.
deficiency symptoms: Disturbed amino acid metabolism, increased serum cholesterol, impaired glucose tolerance, lack of energy, myopia, protein/calorie malnutrition, susceptibility to infection; Lowered or escalated blood sugar levels, coronary artery disease. It is essential to the metabolism of glucose and is needed for energy and the synthesis of cholesterol, fats and protein.

Copper : Found in almonds, avocado, beans, barley, cauliflower, nuts, lamb chops, oranges, organ meats, peanuts, pecans, raisins, salmon and seafood (especially oysters), legumes, green leafy vegetables, radishes and soybeans.
body parts affected/main function: Blood, bones, circulatory system, hair, and skin.
deficiency symptoms: depression, elevated serum cholesterol, fractures and bone deforminities, general weakness, impaired respiration, skin sores. Osteoporosis, slowed healing procsss, poor hair and skin coloring and loss in taste sensitivity. Copper works in balance with zinc and vitamin c to form elastin and aids in the formation of bones and red blood cells.

Vitamin D: Found in fish and dairy products fortified with vitamin D. Also: Eggs, butter, milk, oatmeal, salmon, sardines, sweet potatoes, and tuna. And, vitamin D can be converted from the action of sunlight on the skin!
body parts affected/main function: Bones, heart, kidneys, nervous system, skin, teeth and thyroid gland.
deficiency symptoms: Brittle and fragile bones, burning in mouth and throat, diarrhea, insomnia, irregular heartbeat, low blood calcium, myopia, nervousness, pale skin, poor metabolism, rickets, sensitivity to pain, soft bones and teeth, Osteoporosis and Osteopenia, and hypocalcemia. Vitamin D also enhances the immune system.

Vitamin E (tocopherol): Found in vegetable oils, whole grains, vegetables (dark leafy green), nuts and seeds, spinach, almonds, herring, kale, peanuts, brown rice, cornmeal, eggs, milk, oatmeal, organ meats, sweet potatoes, soy beans, unrefined cereal, and wheat germ.
body parts affected/main function: Arteries, blood vessels, heart, lungs, nerves, pituitary glands and skin.
deficiency symptoms: Enlarged prostate gland, gastrointestinal disease, dry or falling out hair, impotency, miscarraiges, muscular wasting, muscle weakness, sterility. Decreased circulation, slow tissue healing, leg cramps. Vitamin E helps prevent cancer, cardiovascular disease, cataracts and reduces scarring from some wounds. Zinc and Vitamin E work together.

Flouride: Found in flouridated water, tea, fish with bones and toothpaste
body parts affected/main function: Associated with the structure of bones and teeth
deficiency symptoms: contributes to tooth decay.

Folic Acid: Found in beans, beef, bran, barley, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, lentils, liver, milk, oranges, organ meats (like liver), split peas, pork, root vegetables (like carrots), salmon, tuna, whole grains, whole wheat and yeast.
body parts affected/main function: Metabolism, red blood cells, overall growth and development, and nerves.
deficiency symptoms: Sore tongue, B12 deficiency, depression or anxiety, and fatigue. Folid Acid is needed for energy production, protein metabolism, the formation of red blood cells and it vital for normal growth and development. A deficiency of Folic Acid may contribute to depression and anxiety, a B12 deficiency, and birth defects in pregnant women.

Vitamin K: Found in alfalfa, broccoli, dark green leafy vegetables and soybeans. Also: brussel sprouts, cabbage, cauliflower, egg yolks, liver, oatmeal, rye, and wheat.
body parts affected/main function: Blood, bones, metabolism and liver function.
deficiency symptoms: Brittle or fragile bones, low platelet count in blood and poor blood clotting, high glucose in blood. Vitamin K plays an essential role in blood clotting and bone formation. Can help to prevent osteoporosis. Vitamin K also converts glucose into glycogen for storage in the liver.

Iodine: Found in iodized salts, seafood and kelp. Also: asparagus, fish, garlic, lima beans, mushrooms, sesame seeds, soybeans, spinach (cooked), turnip greens.
body parts affected/main function: Immune system, thyroid, brain.
deficiency symptoms: Slowed mental and physical development. Thyroid dysfunction. Iodine is needed for a healthy thyroid. Mental retardation may result from an iodine deficiency in children. It is only needed in trace amounts.

Iron: Found in eggs, clams, fish, liver, meat, poultry, dark green leafy vegetables, enriched breads and cereals, brewer's yeast, dates, dulse, egg yolks, kidney and lima beanss, lentils, millet, parsley, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds and soybeans.
body parts affected/main function: Blood, bones, metabolic system, muscles, nails, skin and teeth.
deficiency symptoms: Breathing difficulties, brittle nails, dry or falling-out hair, dizziness, iron deficiency anemia (pale skin, fatigue), constipation, sore or inflamed tongue. Iron is vital for it's production of hemoglobin and oxygenation of red blood cells. Needed for healthy growth and the resistance of disease, and for a healthy immune system and energy.

Magnesium : Found in most foods, especially dairy products, fish, meat and seafood. Also: apples, apricots, bananas, brown rice, figs, garlic, lima beans, peaches, salmon, sesame seeds, tofu, green leafy vegetables, wheat and whole grains.
body parts affected/main function: Arteries, bones, cells, digestive/ immune/ nervous and reproductive systems, heart, nerves, and teeth.
deficiency symptoms: aching muscles, anxiety, broken nails, confusion, decreased blood pressure and body temperature, disorientation, easily aroused anger, hair loss, hyperactivity, insomnia, muscle tremors, nervousness, noise sensitivity, rapid pulse and sound sensitivity. Deficiency interferes with the transmission of nerve and muscle impulses, causes depression and dizziness, muscle weakness, twitching, heart disease and blood pressure problems, and disruption in proper pH balance. Magnesium plays an important role in the formation of bone, carbohydrate and mineral metabolism. It is vital to enzyme activity and assists in calcium and potassium uptake. Use of diuretics, laxatives, vomitting and diarrhea can significantly contribute to the body's need for magnesium.

Niacin (nicotinic acid) : Found in liver, meat, fish, wholewheat flour, yeast, bran, and instant coffee.
body parts affected/main function: Involved in the release of energy.
deficiency symptoms: Leads to inflammation of the mouth, skin rashes, and diarrea.

Pantothenic acid : Found in animal products, cereals and legumes
body parts affected/main function: A molecule which plays an essential role in the catabolism of all macro-nutrients to yeild energy
deficiency symptoms: Fatigue, dizziness, muscle weakness, and gastro-intestinal disturbances.

Phosphorus : Found in most foods, especially asparagus, bran, corn, dairy products, eggs, fish, dried fruit, garlic, sunflower and pumpkin seeds, meats, poultry, salmon, soda, wheat bran and whole grains.
body parts affected/main function: Bones, brain cells, circulatory and digestive systems, eyes, liver, muscles, nerves and teeth.
deficiency symptoms: Appetite loss, bone pain, fatigue, irregular breathing, nervous disorders; Bone and tooth problems, heart and kidney problems. Phosphorus is essential for helping the body to utilize vitamins and to convert food to energy. A balance of magnesium, calcium and phosphorus should always be maintained in the body for proper health. Diets high in junk food can contribute to too much phosphorus which can inhibit calcium uptake.

Potassium : Food sources for Potassium include dairy foods, fish, fruit, meat, poultry and vegetables, whole grains, apricots, avocado, bananas, brown rice, cantaloupe, carrot juice, dates, figs, dried fruit, garlic, lima beans, nuts, peaches, potatoes, raisins, wheat bran and yams.
body parts affected/main function: Blood, endocrine/ digestive and nervous systems, heart, kidneys, muscles and skin.
deficiency symptoms: Will causes .severe. leg cramping/muscle cramping. Acne, constipation, continuous thirst, decreased blood pressure, dry skin, edema, increased cholesterol, insomnia, muscle and general weakness, nervousness, respiratory distress, salt retention, skin and hair problems, irregular heartbeat, weak reflexes; Deficiency interferes with the transmission of nerve and muscle impulses, heart palpatations and arrhythmias, heart attack, stroke. Potassium is important for chemical reactions within the cells and aids in maintaining stable blood pressure and in transmitting electrochemical impulses. It also regulates the transfer of nutrients to the cells. Use of diuretics, laxatives, vomitting and diarrhea can significantly contribute to the body's need for potassium.

Selenium : Found in cereals, meat, fish, offal, cheese and eggs.
body parts affected/main function: As an antioxidant it protects cell membranes against oxidation.
deficiency symptoms: Keshan disease (a type of heart disease).

Sodium : Virtually all foods contain sodium. Celery, cheese, eggs, meat, milk and milk products, miso, poultry, processed foods, salt, seafood and sea vegetables.
body parts affected/main function: Blood, lymphatic system, muscles and nerves.
deficiency symptoms: appetite loss, cramps, decreased resistance to infection, eye disturbances, fatigue, intestinal gas, muscle shrinkage, vomiting, weakness; Confusion, low blood sugar.

Under 9 Calories
Arizona Diet Green Tea
Coffee
Creme Savers Sugar Free Hard Candies, 1
Crystal Light
Cucumber, 6 slices
Diet Soda
Ice Breakers Sugar Free Sours
Sugar Free gum
Tea

10-14 Calories
Asparagus (cooked, fresh), 4 spears
Brach's Sugar Free Star Brites Peppermint Starlight Mints, 1
Broccoli (raw), 1/2 cup
Jolly Rancher Freeze, 1
Pickles, 2
Sugar Free Ice Pops (depending on brand and flavor), 1
Sugar Free Jello Snack, 1

15-19 Calories
Egg white, 1
Sugar Free Ice Pops (depending on brand and flavor), 1

20-24 Calories
Altoids Sours, 5
Blueberries (fresh), 15
Broccoli (cooked, fresh), 1/2 cup
Fortune cookie, 1
Sugar Free Ice Pops (depending on brand and flavor), 1

25-29 Calories
Ryvita Rye Crispbread, 1 slice
Sugar Free Ice Pops (depending on brand and flavor), 1
Tomato, 1

30-34 Calories
Life Svers Sugar Free Hard Candies (5 flavor), 4
Nectarine, 1/2
Orange, 1/2

35-39 Calories
Carrot sticks, 1 small individual pack
Cucumber, peeled, 1
Grapes, 10
Honey Comb cereal, 1/3 cup
Lays Light Potato Chips, 10
Peach, 1
Puffed Kashi, 1/2 cup
Rice Cake (some brands), 1
Robinson's Frozen Sugar Free Jelly (Jello), the whole pack
Tangerine (raw), 1
V-8 Juice, 1 small can
Wendy's Side Salad (no dressing), 1 salad

40-44 Calories
Apple (raw, medium sized), 1/2
Clam Chowder (canned), ½ cup
Cranberries (Whole), 1 cup
Dried apricot halves, 5
Fat free muffins, 1
Fit and Lite Yogurt, single serving
Flavor Blasted Goldfish crackers, 20
Grapefruit, ½
Jaffa cake, 1
Lean/Fat Free Turkey slices, 2
Low Calorie Hot Chocolate, 1 cup
Miss Meringue Sugar Free Fat Free Mini Cookies, 14
Mozzarella cheese, ½ oz
No Sugar Added Fudgesicle, 1
Ocean Spray Light Juice, 1 cup
Peach, 1
Plum, 1
Orrowheat Light bread, 1 slice
Strawberries (raw), 1 cup

45-49 Calories
Apple sauce, ¼ cup
Broccoli (cooked), ½ cup
Cantaloupe, ½
Jet Puffed Marshmallows, 2
Life Savers Sugar Free Hard Candies (butter toffee), 5
Low Carb Fat Free Tortilla, small, 1
Mushrooms (cooked), 1 c.
No Surgar Added Breyer’s Vanilla Ice Cream, ¼ cup
Pear (Bartlett), 1/2
Rice cake (some brands), 1
Sara Lee Multi Grain bread, 1 slice
Sauerkraut (canned), 1 cup
Smart Dogs veggie hot dog, 1
Sugar Babies, 15-16
Swirl Stix, 1
Watermelon (raw, diced), 1cup

50-54 Calories
Air Pop Popcorn, 2 1/2 cup
ALL natural popsicles (down side is they are expensive), many
Apricots (raw),3
Cherries (raw), 10
Cocoa Pebbles, ¼ cup
Corn Flakes, ½ cup
Eggo Waffle (in most flavors), 1/2
Everlasting Gobstoppers, 9
Fat free cottage cheese (some brands), 1/2 cup
Fat free pretzels, 14
Fat Free or Sugar Free Hot Chocolate, 1 packet
Fat free yogurts (some), ½ serving
Hershey kisses, 2
Hummus, 2 tablespoons
Juicy Juice (some flavors), 3 oz
Kettle Cooked Smart Popcorn, 1/2 bag
Kiwi fruit (peeled), 1
Low Fat Wheat bread, ½ slice
Malibu Rum, 1 oz
Pomegranate, 1/2
Poptart (no frosting), ¼ to ½, depending on flavor
Power Bar (some brands), ½ a bar
Puffed Wheat Cereal, 1 c.
Rice cake (some brands), 1
Soy Milk, 1/2 c.
Tiger Power Cereal, 1/2 serving
Twizzlers Sugar Free Strawberry Twists, 3
Wheatgerm Wholemeal toast, 1 slice
Yves Veggie Dog, 1

55-59 Calories
Albertson’s French bread, 1” slice
Keebler Low Fat Cinnamon Crisp Graham Crackers, 4
Multigrain Cheerios, 1/2 cup
Murray Surgar Free Ginger Snaps, 3
Odwalla Granola Bar, 1/2
Pria Bar, 1/2
Special K cereal, 1/2 cup
Total Cereal, 2/3 cup

60-64 Calories
Dairy Queen Lowfat Fudge Bar, 1
Dannon Light and Fit Carb Control Yogurt
English muffin, 1/2
Giant Brand Soup and Osyter Crackers, 35
King of Pita Baklava, 1 piece
Krispy Saltines (unsalted), 5
No Sugar Added Jello Pudding, 1
Raspberries (raw), 1 cup
Special K Waffle, 1
Yogurt Tubes, 1

65-69 Calories
California Golden Rasins, 1/8 cup
Russell Stover Low Carb Dark Chocolate, 1 piece
Tequila (80 proof), 1 oz

70-74 Calories
Fruit cup, 1
Nabisco Animal Crackers, 6
Oatmeal, 1/4 cup

Fruit Yogurt Breakfast

1 cup of ff yogurt (80 cals)
blueberries (10 cals)
strawberries (20 cals)
Splenda
1/2 Barbara's bakery granola bar (41 cals)

Stir Splenda into yogurt to taste. Microwave 10 blueberries and 3-4 diced strawberries with a little water and a spoonful of

Splenda, then stir into yogurt. Crush granola bar and stir into yogurt.

Total Cals: 150

Amazingly Light Egg McMuffin Sandwich
Calories: 165
Fat: 1.5g

A lighter alternative to the Mcdonalds one, which has 300cals and 12g of fat.
Ingredients:
- 1 regular size Thomas' Light Multi Grain English Muffin (or Western Bagel Alternative English Muffin)
- 1 slice Kraft Free fat free American cheese
- 1 slice Healthy Choice Smoked Ham (or other lean, thin-sliced ham)
- 1 egg white

Directions:
Simply cook an egg white in a pan using non-stick cooking spray and toast your english muffin. Once toasted, place a slice of

cheese on the bottom half of the bread, followed by the egg, a slice of ham, and the top of the muffin. Enjoy!

Parfait 

1/3 cup fat free cottage cheese (60cal)
3 strawberries, sliced into eighths longways (8cal)
2 tablespoons each or blueberries and rasberries (15cal)
1/4 cup fiber one or total (protien edition) (30; 33 cal respectively)

Mix the berries in a small bowl with some splenda. In a parfait glass, I used a wine goblet, layer the cheese, fruit, and cereal. Dig in!! (about 113 cal total)

Bran pancakes
mmmm yummy 65 cals

Bran flakes 1/3 cup (20 cals)
one egg white (15 cals)
one tbsp low fat vanilla yoguart (30 cals)
1/3 tsp baking powder. (0)

Mix all ingredients together
turn heat on stove to medium
wait till pan is heated
spray with cooking spray
spoon mix into pan
flatten
wait till you see little bubbles
flip
cook for a few seconds
eat

Serve with fruit, cool whip

French Toast
2 pcs Low cal/carb bread (80)
2 tsp egg whites (10)
sprinkle of brown sugar & cinnamon (15)
TOTAL-105calories

Take the egg whites and add a tsp of water to them and mix up.
Then rub over the whites of the bread. Cook in a non stick pan until browned and serve with lightly sprinkled cinnamon and

brown sugar.

Guilt-free Sunday Breakfast

1 slice sugar free toast (50 cals or so)
1 tablespoon low sugar jam (25 cals)
3 egg whites (51 cals)
1 slice ff cheese (10 cals)
fresh, mild salsa (10 cals)
milk (5 cals)

Put toast in the toaster oven. Whisk eggs with a small splash of skim milk and the desired herbs and spices (I use dill weed,

minced onion, and salt n' pepper). Pour eggs into a pan on low heat, and shred a slice a piece of ff cheese on top. Allow

omelette to cook a few minutes, then flip over in pan and serve immediately with a tablespoon of cold tomato relish. Spread jam

on toast, relax, and savor your breakfast!

TC: 150

Cinnamon "Sugar" Toast

Smart Control (something like that) squeezable butter flavored spread (5 cals per tablespoon)
1 slice low cal wheat toast (40 cals)
1 tablespoon Splenda
cinnamomn

Spread warm toast with butter spread. Sprinkle cinnamon and splenda liberally over toast. Have two slices if desired.

45 cals per slice

drink with Pleasure, Instant Hot Chocolate Drink, Options for 68 kcal or drink with Caffe Latte, High Lights, Cadbury for 40 kcals. and walla breakfast! for a total of 137 calories if you have the higher calorie drink!

Hot Oat Bran Breakfast

 (great if you're gonna exercise strenuously)

Basically, it's doctored-up Oat Bran hot cereal

1/3 c Oat Bran
1 c water (revision! I had forgotten to adjust the water for the smaller portion) a dash of salt (optional, purely for taste

enhancement. I always use Morton Lite, low-sodium salt... no idea how that one works, lol.)
Splenda
cinnamon
1/4 of an apple, finely chopped

Microwave apples with a little splenda, water, and cinnamon for 2-3 minutes, or until tender. Combine water, oat bran, and salt,

and Splenda, to taste (a couple teaspoons?) in medium microwaveable bowl. Microwave on HIGH 2 1/2 to 3 minutes, stirring

every so often. Let cool for a minute or two, then stir in apples and more cinnamon to taste. If it's a cold morning, put your

hands around the bowl for a little while to warm up, then enjoy!

total cals- 120

Egg Beater Frittata

 Turn broiler on (preheat). In a bowl, mix ½ cup egg beater (60kcal) and add 2 tbsp skim milk (5kcall) and

whip with salt/pepper (0kcal), to taste-set aside. Take a skillet (all iron/metal...no plastic handles!) and oil it with 5 sprays of

smart balance cooking spray (0 kcal). In the oiled skillet, cook at medium heat (“5-6” on temperature knob) 1 tbsp chopped

onions (5kcal), 1 tbsp sliced mushrooms (5kcal), 1 tbsp chopped bell peppers (5kcal), and one chopped slice of Canadian

bacon (15kcal). When the latter ingredients are fully cooked, turn down temperature to low heat (2-3 setting on temp knob) and

pour in the eggbeater mixture. Cook for 7 minutes (do not disturb). When almost fully cooked (top will be watery but bottom and

sides are cooked), add a slice of chopped smart beat cheese (25kcal) to top. Take skillet and place in broiler for 3-5 minutes,

until egg cooks fully and cheese melts.
120 cals (suggestion: eat with a slice of low calorie toast, yum)

Southwestern Omelette & Fruit Toast

Huge breakfast!
Put 1/2 cup egg beaters (or 4 egg whites) (60 cals) mixed with some pepper into a good nonstick pan. Cook until halfway set

and then flip. Put 1 slice fat free lo-cal cheese (the brand I use is 25 cals per slice), 1 tablespoon salsa (5 cals), and 1-2

tablespoons chopped bell peppers (microwave for 20-30 seconds to soften them if you like) (about 5 cals) in the center. when

egg is set, fold and remove from heat. Cover to allow cheese to melt.

Toast 1 slice lo-cal bread (35-45 cals, depending on brand) and spread with 1 serving either sugar free jam or apple butter (10

cals).

This is more than many non-anas would ever dream of eating for breakfast: and it comes out to just 140-150 calories for the

omelette and toast together!

Cottage Cheese Breakfast/Lunch

1/2 c ff cottage cheese (80 cals)
lots of chopped fruit (I prefer pineapple) (50-70 cals?)
6 finely chopped walnut halves (20-30 cals?)

Mix up in a bowl. Savor every bite!

About 150 cals.

Orange Dreamsicle Smoothie

Tastes just like an orange julius! 

What you need:


- 3 oz. frozen orange juice concentrate
- 2-3 packets of Splenda
- 1/2 cup light soy milk (regular or vanilla)
- 1/2 cup water
- 4 ice cubes
- 1 tsp. vanilla

Blend until smooth. Makes one 85 calorie beverage.

Bluberry Smoothie
Servings: 2 8 oz. servings, Calories: 126, Protien 7g, Carbohydrates: 26 g, Fat 0g, Fiber 3.8g

1/4 cup blueberries, frozen
1 Banana
8 oz Vanilla Yogurt, fat free
2 tbsp pineapple orange juice
6-10 ice cubes

Nutty Shake

100 cals

serves 4

3 cups of ice cold skimmed milk

2 Tablespoons of crunchy OR smooth peanut butter (190 calories worth)

1 ripened, peeled banana

2-4 ice cubes

1-4 packets of Splenda or Equal if extra sweetness is desired

Blend all ingredients until frothy and light.   Pour into chilled glasses.

Bubbly Iced Tea
5 calories for 8 oz

1  tub   CRYSTAL LIGHT Low Calorie Iced Tea Mix
1 qt. water
1 bottle (1 liter) chilled diet carbonated lemon-lime beverage

PLACE drink mix in large plastic or glass pitcher. Add water; stir until drink mix is dissolved.
REFRIGERATE until ready to serve. Stir in carbonated beverage just before serving. Serve over ice cubes. Garnish with lemon slices.

Great Substitute
Substitute orange flavored seltzer for lemon-lime carbonated beverage.

Blackberry 'Nana Smoothie

1 cup of soy Milk-100 calories
½ cup of blackberries-40 calories
¼ banana-30 calories
2 ice cubes-0 calories

Total calories-170

Yummy fruit smoothie

2 strawberries
5 raspberries
5 blueberries
4 oz pineapple juice

total cals: 89!

Banana Berry Smoothie

Makes: 4 (1-cup) servings

      1 cup water
      2 tsp. CRYSTAL LIGHT Calcium Tangerine Strawberry Low Calorie Soft Drink Mix
      1 container (8 oz.) BREYERS Vanilla Lowfat Yogurt
      2 cups fresh strawberry halves
      1 ripe banana, peeled, cut into chunks
      1 cup ice cubes

      PLACE all ingredients in blender container; cover. Blend on high speed until thickened and smooth.

Nutrition (per serving)
Calories 110
Total fat 1g

Raspberry 'Nana Smoothie

1 cup of soy Milk-100 calories
½ cup of raspberries-30 calories
¼ banana-30 calories
2 ice cubes-0 calories

Total calories-160

Tropical Freeze

Here's a sweet, refreshing smoothie that's so luxurious and decadant, it makes an amazing dessert. (Pssst, it's very low in calories, so feel free to squirt a bit of FF Reddi-Whip on top!)

- 1/4 cup Mango Tropical Minute Maid Light
- 1/4 medium banana
- 1/4 cup Dreyer's Grand Light Vanilla Ice Cream
- 1/2 cup frozen or fresh peaches
- 1 1/2 ice cubes
- 3/4 tsp. lemon juice

Blend until smooth, pour into a tall glass and serve. Makes one 115 calorie drink. (2 pts.)

Easiest Peanut Dressing for Fruit in the whole world

1 tea spoon smooth peanut butter
1 to 2 table spoons water

Put peanut butter in small bowl and add water slowly, stirring vigorously with a spoon throughout until a smooth kinda runny

paste is formed.
Spoon over one whole chopped apple.

40 CALS TOTAL

Bacon Vinaigrette Dressing
servings: 12 ... calories: 23 ... fat: 0.4

° 1 env ranch salad dressing mix
° 1/2 c water
° 2 tbsps apple cider vinegar
° 2 tbsps bacon bits
 

° 1 tbsp brown sugar
° 12 ozs leaf lettuce, torn into pieces
° 1 c mushrooms, sliced
° 1 c croutons

In a screw-top jar, combine dressing mix, water, vinegar, bacon bits, and brown sugar. Cover and shake well. Serve on

lettuce topped with mushrooms and croutons.

 Mango Salsa:
2 ripe but firm mangoes
1/2 red onion, chopped
1/2 red bell pepper, cored, seeded, & chopped in 1/4-inch dice
1 tablespoon minced fresh ginger
1/4 cup coarsely chopped fresh mint leaves
1 clove garlic, minced
Juice 2 limes
Juice 1/2 orange
1 jalapeno pepper, seeded and minced
1 teaspoon salt, or to taste 9i dunno what that is)
*Peel the mangoes and cut the fruit off the center "bone". Dice into 1/4" pieces. Combine all ingredients except the salt, taste,

and add salte to taste. SErve the salsa raw or warm it quickly to serve w/chicken or fish*
makes 8 servings per serving: 42 calories, less than 1 gram fat; 1 gram protein; 10 grams carbs

Powdered sugar glaze
 
Makes1/3 cup glaze

1 1/2 cups SPLENDA® Granular
1/4 cup Cornstarch
5-6 tsp. Water

Place SPLENDA® and cornstarch in blender jar. Cover and blend until SPLENDA® is a very fine powder. Pour into a small bowl. Add water and stir well. This recipe makes a thick glaze. Add more water for a thinner glaze.
To flavor the glaze add any of the following; 1/2 tsp. vanilla extract, 1 drop maple flavor, 1 tsp. lemon zest

Summer Chili
servings: 20...calories: 58 ...fat: 2

° 1/2 c onions, chopped
° 1 1/2 cloves garlic, minced
° 1/2 tsp olive oil
° 10 1/2 ozs chicken broth
° 1 c canned dark red kidney beans, drained and rinsed
° 1/4 c celery, chopped
° 1/4 c carrots, sliced
° 1 c squash, chopped
° 1 c zucchini, chopped
° 1 c bell peppers, chopped
 

° 2 c mushrooms, sliced
° 1/2 c crushed tomatoes, chopped
° 2 tsps chili powder
° 1 tsp cumin
° 1 tsp salt
° 1/4 tsp black pepper
° 1/8 tsp cayenne pepper
° 8 ozs tomato sauce
° 1 tsp honey

In a large saucepan, cook onion and garlic, in oil until tender. Add water, kidney beans, celery, carrots, squash, zucchini,

pepper, mushrooms, tomatoes, tomato sauce, and honey until soft. Mix in chili powder, cumin, black pepper, salt, and cayenne

until blended. Simmer all ingredients about one hour, or until bubbly.

ABC Vegetables N' Chili
servings: 8 ... calories: 24 ... fat: 2

° 1 lb ground chicken breast, skinless
° 1/2 c onions, chopped
° 1/2 c bell peppers, chopped
° 3 c water
° 15 ozs tomato sauce
° 15 ozs stewed tomatoes, undrained
 

° 2 tsps chili powder
° 1 tsp salt
° 1/4 tsp black pepper
° 2 c canned mixed vegetables, drained
° 1 c alphabet pasta, uncooked

In a large saucepan, combine chicken, onions, and bell peppers. Cook over medium high heat, stirring occasionally, until chicken

is no longer pink. Add water, tomato sauce, stewed tomatoes, chili powder, salt, and black pepper. Continue cooking, stirring

occasionally, until chili comes to a boil. Add mixed vegetables and pasta. Reduce heat to medium low. Continue cooking, stirring

often, until flavors are blended, 20 minutes.

Tomato Turkey Stew:

1 serving of Organic Chunky Tomato Soup (80 cals)
fat free cheese slices (25 cals)
herbs and spices (0 cals)
lemon juice (0 cals)
crushed garlic (0 cals)
fat free turkey slices (15 cals)
baby carrots (35 cals per half cup)

Dice a few carrots and steam for 2 mins (or until tender) in microwave. Heat soup in microwave as directed on can. Add

carrots and two diced up slices of turkey to soup. Stir in a squirt of lemon juice, a dollop of garlic, and spices. Top with 1

shredded slice of cheese and eat immediately.

Total Cals: 150

Oh, I WANT some! Soup
1/4 cup of chopped onions = 0 cals
3 carrots = 0 cals
garlic powder= 0 cals
pepper (to taste)= 0 cals
celery salt (to taste)= 0 cals
2 celery stalks= 0 cals
1 tsp turkey gravy mix powder= 8 cals
1 tsp french onion soup powder= 8 cals
2 tsp corn starch =20 cals
1 can of 98% ff chicken (or beef) broth--30 calories per can

First, spray your pot w/ Pam and sautee the onions. You may need to add water to keep them from burning. Next, add water

anyway and scoop in your chopped carrots. Boil them in enough water so that they've got room to move when they're boiling

them, but not gallons. Boil most of the water out, leave about an inche of water covering your vegetables. Next, sprinkle in

some pepper, garlic powder, and celery salt. Add a teaspoon of french onion soup mix and stir. In a tumbler place 1 teaspoon

of turkey (or brown gravy mix if it tickles your fancy) gravy mix and 2 tsp of corn starch. Add water to the tumbler and stir until

you've got a slightly thicker texture, then stir that into the pot. Lastly, poor in a can of broth, let it come to a boil, and you've got

soup that smells and tastes SO good that you can't wait to eat it.

The best part? It's only 66 calories

Meatball Soup
servings: 10 ... calories: 32 ... fat: 0.7

° 5 c chicken broth
° 1 c water
° 12 whole pre-cooked meatballs
° 1 c carrots, sliced
 

° 1 c potatoes o'brien, thawed
° 1/2 c celery, chopped
° 14 1/2 ozs no-salt-added whole tomatoes, pureed
° 1/2 tsp salt

Drop meatballs into boiling broth and water. Add carrots, potatoes, celery, pureed tomatoes, and salt. Cook slowly for one

hour, or until vegetables are tender.

Salsa Stew

1/2 cup walmart Sam's choice black bean and corn salsa
ff american cheese or ff cottage cheese

Heat up 1/2 cup salsa and grate a couple slices of American cheese on top, and enjoy immediately! For a more protein, and a

different texture and taste, used 1/2 cup cottage cheese in place of the American cheese, and mix well.

TC: 90 cals with American cheese, 140 with cottage cheese

Zesty Minestrone
6 servings; (With chicken broth) 99 Calories, 2g Fat, 4g Protein, 18g Carbohydrate, 1060mg Sodium

1/2 c onions, chopped
2 cloves garlic, minced
20 oz chicken or vegetable broth
1 1/2 c water
6 ozs tomato paste
1 tsp Italian seasoning
1/4 tsp black pepper
15 ozs mixed vegetables, canned and drained
1/2 c elbow macaroni, uncooked

1. Put onions and garlic in a medium pot and cook until tender.
2. Add broth, water, tomato paste, seasoning, and black pepper to the onions and garlic. Stir and bring to a boil.
3. Reduce heat to low and cook for ten minutes.
4. Add mixed vegetables and macaroni. Bring to a boil.
5. Reduce heat to low and cook ten minutes, or until macaroni is done.

Ginger Carrot Soup

Ingredients
1 tbsp Olive Oil
1 Medium Onion
6 Large Carrots
10g Root Ginger
1 Vegetable Stock Cube
1½ Pints Boiling Water
1 tbsp Basil
1 tsp Black Pepper, Freshly Ground
1 tsp Sea Salt
Method
Heat oil in a large pan. Add in onion, carrot & ginger. Let cook for 5 minutes to soften the onion.

Mix up vegetable stock using water and stock cube. Add to pan and bring to the boil. Cover saucepan and let simmer for 35

minutes so that your carrots are nice and soft.

Pour contents of pan, along with salt & pepper, into food processor and blend, adding more water if needed.

Garnish with basil and serve.

79 calories!

Miso soup

(120cals per cup)
2-3 tbsp miso
4 green tea bags
green onions
cabbage/bok choy shreded
tsp red dried chile seeds
cellery chopped
4 mushrooms quartered
8 cups water

boil water-add miso- put on medium heat- added cabbage, celery, and tea bags- leave till cabbage has softened- add mushrooms and chiles-cook for 10min- remove soup from heat, add thinly chopped green onions.

Can be served with or without the veggies.
Stores for about 1 1/2 weeks in air tight container in fridge.

Soy can be added if you need protien

Chicken Noodle Soup

Ingredients
2 Chicken Stock Cubes
2

Pints Boiling Water
4 Small Skinless Chicken Breasts, Diced
1 Medium Onion, Sliced
10g Parsley
1 tsp Black Pepper, Freshly Ground
1 tsp Salt
85g Frozen Peas
150g Noodles, Egg, Thread
Method
Make up the stock by crumbling the stock cubes into the boiling water and stirring well. Put into a large pan and add the

chicken, onion and seasonings. Bring to the boil, reduce heat, and simmer for 30-35 minutes (or until chicken pieces are

tender).

Add the peas to the pan and simmer for a further 10 minutes.

At the same time, cook the noodles as per the instructions on the packet.

Stir the noodles into the soup and serve.

130 calories!!

Egg Drop Soup

3 Egg Whites
3 chicken boulion cubes
5 cups water
Fork

Put egg whites into cup, beat lightly with fork. Boil water and boulion for 5 minutes covered, then turn down heat until broth is standing (not frothing or bubbling). Add egg whites then quickly start stirring with fork. Keep stirring for 2-3 mins or until the eggs become clearly defined noodles. For a more concentrated noodle to broth ratio, decrease broth to 3 cups and 2 cubes. Don't stir with a wisk, the egg tends to wrap itself around the tines, and it's a bitch and a half to clean.

Technically the serving size is 2.5 cups, but at 60 calories per panfull, you may decide to eat a lot more of it. 

Parmesan Bread Sticks
servings: 16 ... calories: 72 ...fat: 1

° 1/4 c egg whites, slightly beaten
° 1 lb frozen white bread dough, thawed
 

° 1/4 c fat-free parmesan cheese
° 1 tbsp garlic powder

Preheat oven to 450. Prepare baking sheets with cooking spray; set aside. Pour egg whites into a 9 x 13" pan. In another 9 x

13" pan sprinkle with parmesan cheese and garlic powder. Divide dough into 16 pieces and shape each piece into a ball. On

lightly floured surface, roll each ball into a rope, 12" long. Dip rope in egg whites, then into the parmesan cheese mixture,

coating evenly. Gently twist each rope several times to create a spiraled look, then lay bread sticks on prepared baking sheets,

2" apart. Bake for 12 mintues, or until crisp and golden brown.

Choc. Brownies.

1/4 cup plus 1tbs unbleached flour
1/4 cup oat bran
1/3 cup cocoa powder
3/4 cup sugar (I'm sure you could use splenda)
1/4 cup instant non fat milk powder
1 pinch baking soda
1/4 cup chocolate syrup(if you use the walden farms stuff, its even less cals)
3 egg whites
1tps vanilla extract
1/3 chopped walnuts (optinal, more cals)

Combine flour, oat bran, sugar, cocoa, milk powder and baking soda in a large bowl; mix well. Stir in the chocolate syrup, egg whites and vanilla extract. Fold in nuts if desired. Cover an 8"x8" pan with non-stick cooking spray. Spread batter in pan evenly and bake a 325 degrees for 23 minutes or just until edges are firm and the middle is almost set. Cool to room temp. Cut into 16 2" squares.

Makes 16 servings

Nutritional Facts per serving
Calories: 71
Total Fat: 0.4g
Carbohydrates: 35g

No Bake Gingersnap Balls
servings: 20...calories: 58 ...fat: 2

° 1 1/4 c unbleached flour
° 1 tbsp baking powder
° 1 tsp pumpkin pie spice
° 1/4 tsp salt
° 1 1/2 c All Bran Cereal, original
° 1 c cranberries, coarsely chopped
 

° 1/2 c raisins
° 1 tsp orange peel, grated
° 1 1/4 c fat-free milk
° 1/3 c egg whites
° 3 tbsps olive oil

In a mixing bowl, combine corn syrup and peanut butter. Mix well. Add crushed cookies. Mixture should hold together without

being sticky. Roll mixture into 20 one inch balls. Coat balls with powdered sugar. Chill until ready to serve.

Jumbo Peanut Butter cookie

2 slices low cal wheat bread (45+45)
1 tbsp peanut butter (50 cals)
splenda

Take wheat bread slices and cut crusts off. Roll with a rolling pin into very thin slice. Spread one side with 1/2 tbsp of peanut

butter just short of the edge of the slice. Sprinkle a thin layer splenda on top of pb and press other slice on top. Crimp or fold

over edges of bread together, sprinkle a little water on top of bread and dash with a little more splenda. Bake in toaster or oven

at 350 degrees F for 5-8 minutes. Let cool, and you have an improv pb cookie!

TC: 140

Pumpkin Spice Bars
servings: 60...calories: 72 ...fat: 2

° 18 1/4 ozs spice cake mix
° 1 whole egg
° 3 tbsps light margarine, melted
° 8 ozs fat-free cream cheese, softened
° 14 ozs fat-free sweetened condensed milk
 

° 15 ozs pumpkin, canned
° 2 whole eggs
° 1/4 tsp salt
° 1/2 c walnuts, chopped

Preheat oven to 350. Prepare a jelly-roll pan with cooking spray and flour; set aside. In a mixing bowl, combine cake mix, one

egg, and margarine. Mix until well blended. Press into prepared pan. In another mixing bowl, combine cream cheese,

sweetened condensed milk, pumpkin, remaining eggs, and salt. Mix well. Pour over crust. Sprinkle walnuts over top. Bake for

30 minutes, or until filling is set. Cool in pan 20 minutes. Chill. Cut into one and a half inch bars. * Store in an airtight container in

refrigerator.

Ice Box Crescent Rolls
servings: 48 ... calories:68 …fat: 1

° 2 c fat-free milk
° 1/2 c granulated sugar
° 2 tsps salt
° 1 env dry yeast
 

° 3 tbsps warm water, 105 to 115 degrees
° 1/4 c light margarine, melted
° 1 whole egg
° 6 c unbleached flour

In a one quart saucepan, heat milk almost to the boiling point. Add sugar and salt. Cool to lukewarm. In a mixing bowl, dissolve

yeast in warm water. Add milk mixture, margarine, egg, and three cups flour. Mix until smooth. By hand, stir in remaining flour

until well blended. Cover and refrigerate several hours or overnight. Dough will be very sticky. Add enough extra flour to make

a soft dough. Then, punch down dough and divide into thirds. Roll each third into a twelve inch circle. Cut each circle into

sixteen pie-shaped wedges. Roll each wedge into a crescent shape. Place on prepared baking sheets. Cover and let rise in

warm place until doubled in size. Bake in a 375 degree oven for 15 minutes, or until golden brown.

Sugar Cookies
servings: 42...calories: 64 ...fat: 2

Dough:
° 1/3 c light margarine, softened
° 1/3 c margarine, softened
° 1 whole egg
° 1 tbsp fat-free milk
° 1 tsp pure vanilla extract
° 2 c unbleached flour
 

° 3/4 c granulated sugar
° 1 tsp baking powder
Icing
° 1 c powdered sugar, sifted
° 1/2 tsp pure vanilla extract
° 1 tbsp fat-free milk

Preheat oven to 375. To prepare dough, combine margarine, egg, one tablespoon milk, and vanilla extract in a mixing bowl. In

another mixing bowl, combine flour, granulated sugar, and baking powder. Mix wet ingredients with dry ingredients just until

moistened. Divide dough in half. Cover and chill until easy to handle. On a lightly, floured surface, roll each half of dough to 1/8"

thickness. Using 2 1/2" cutters, cut dough into desired shape. Place one inch apart onto unprepared baking sheet. Bake for

seven minutes or until lightly browned. Meanwhile, to prepare icing, combine powdered sugar, remaining vanilla extract, and

milk in a small mixing bowl. If desired, color with food coloring. When cookies have cooled spread icing over cookies. * After

icing has set, store cookies in airtight containers up to 5 days or freeze uniced in airtight container up to 3 months.

Raisin Crisscross Cookies
servings: 36 ...calories:68 ...fat: 2

° 1/2 c margarine, softened
° 1 whole egg white, slightly beaten
° 1 tbsp fat-free milk
° 1/2 tsp lemon extract
° 2 1/4 c unbleached flour
 

° 3/4 c granulated sugar
° 1/2 c raisins
° 3/4 tsp cream of tartar
° 3/4 tsp baking soda
° 2 tsps cinnamon

Preheat oven to 400. In a mixing bowl, combine margarine, egg white, milk, and lemon extract. In another mixing bowl, combine

flour, sugar, raisins, cream of tartar, baking soda, and cinnamon. Mix wet ingredients with dry ingredients. Then roll into balls.

Place balls 3" apart onto unprepared baking sheet. Flatten with a fork dipped in sugar, making a crisscross pattern. Bake for ten

minutes.

Cloud Candy-Cookies

Ingredients:
3 egg whites beaten stiff
2 tablespoons granulated sugar replacement or granulated fructose
2 teaspoons orange oil (or your favorite oil)
1 teaspoon orange rind (grated)

Directions:
Beat sugar replacement, orange oil and rind into the stiff egg whites.
Drop onto lightly greased cookie sheets.
Bake at 325-degrees for eight to ten minutes. Remove from pan immediately.

Yield: 36 cookies
Exchange: Six cookies with sugar replacement: Negligible
Calories: Six cookies with sugar replacement: 10
Exchange: Six cookies with fructose, 1/5 fruit
Calories: Six cookies with fructose, 22

Banana Bread

You could make it even lighter by using fake sugar instead.

1-1/2  cups all-purpose flour
1-1/4  teaspoons baking powder
1/2  teaspoon baking soda
1/2  teaspoon ground cinnamon
1/8  teaspoon salt
2   slightly beaten egg whites
1  cup mashed banana
3/4  cup sugar
1/4  cup cooking oil

Directions
1. In a medium mixing bowl stir together flour, baking powder, baking soda, cinnamon, and salt.
2. In a large mixing bowl stir together egg whites, banana, sugar, and oil. Stir flour mixture into banana mixture just until

moistened.
3. Spray an 8x4x2-inch loaf pan with nonstick cooking spray. Spread batter in prepared pan. Bake in a 350 degree F oven for

45 to 50 minutes or until a toothpick inserted near the center comes out clean.
4. Cool bread in the pan for 10 minutes. Remove from pan and cool thoroughly on a wire rack. For easier slicing, wrap the

bread in plastic wrap and store overnight. Makes 1 loaf (16 servings).
5. Make ahead directions: Cool completely. Wrap in foil, then seal in a plastic bag. Freeze up to 3 months.

Servings- 16 slices
Nutritional facts per serving
calories: 130, total fat: 4g

Corn Muffins
Ingredients:
1-1/3 cup all-purpose flour
1-1/3 cup cornmeal
1/3 cup instant nonfat dry milk powder
1/4 cup sugar
4 teaspoon baking powder
1/4 teaspoon salt
1 (8-1/2 ounce) can cream style corn
3/4 cup water
Egg substitute equivalent to two eggs
1/2 cup unsweetened applesauce

Directions:
In a bowl, combine the first six ingredients.
In another bowl, combine corn, water, egg substitute and applesauce; mix well. Stir into dry ingredients just until moistened.
Fill muffin cups coated with nonstick cooking spray 2/3 full.
Bake at 350-degrees for 17-20 minutes or until muffins test done.
Cool for five minutes before removing from pans to wire racks.

Recipe makes about 18 muffins.
One muffin equals 105 calories.

Pumkin Pie Cravers

1 can of libby's pumpkin
1/2 cup of skim or 1/2%milk (or any kind of milk really...)
4 egg whites (or two eggs)
1/2 cup-3/4 cup of splenda (or to taste)
Cinnamon
Cloves
Ginger
Nutmeg
or you can just add pumpkin spice, lol

Then simply spray a nonstink 9X5 loaf/bread pan with PAM and pour in the mixture.
Bake at 375 degrees for about 30-45min or untill tooth pick comes out clean!

If you ate thise whole thing it would be 250 Cals! But good luck doing that, i divide it into 4 pieces, making 62.5 calories a slice!

However, I add a sheet or too or grahm crackers to the bottm of the pan and I dollop 3 tbs of "Lite" cool whip to the top when it is done cooking/chilling in the fridge. Taste just like pumpkin pie!
With the cool whip and a single layer of grahm cracker, one servinf comes to 150 cals! and almsot no fat! Enjoy!

Brownie Snack Cake

One serving equals 106 calories.

Makes 16 servings.
Ingredients:
4 egg whites
1/4 cup vegetable oil
2 teaspoons vanilla extract
1/2 cup all-purpose flour
1/2 cup sugar
1/2 cup packed brown sugar
1/2 cup cocoa
1/2 teaspoon baking powder
Confectioners' sugar

Directions:
In a mixing bowl, beat egg whites until foamy. Add oil and vanilla.

Combine flour, sugars, cocoa and baking powder; gradually stir into egg mixture.

Transfer to an 8 inch square baking pan coated with nonstick cooking spray.

Bake at 350-degrees for 15-20 minutes or until center is set.

Cool on a wire rack.

Dust with confectioners' sugar.

Peppermint Meringues
These literally melt in your mouth!

Ingredients:
2 egg whites
1/8 teaspoon cream of tartar
1/8 teaspoon salt
1/2 cup sugar
2 peppermint candy canes, crushed

Directions:
In a mixing bowl, beat egg whites until foamy. Sprinkle with salt and cream of tartar; beat until soft peaks form. Gradually add

sugar, beating until stiff peaks form, about 7 minutes. Drop by teaspoonfuls onto ungreased foil or paper-lined baking sheets;

sprinkle with the crushed candy. Bake at 225 degrees for 1-1/2 hours. Turn off heat; leave cookies in the oven with the door

ajar for at least one hour or until cool. Store in an airtight container.

Yield: 3 dozen

Nutritional analysis per cookie:
Calories: 21

Microwave Peanut Butter Cookies
Ingredients:
3/4 cup diet butter
1/2 cup chunky style peanut butter
1/2 cup brown sugar, packed
18 packages Equal brand sweetener
3 eggs
1/4 cup skim milk
1 teaspoon. vanilla
1-1/2 cup flour
1 teaspoon baking soda
1/2 teaspoon salt
1-3/4 cup quick cooking oatmeal

Directions:
Cream together the butter, peanut butter, brown sugar and sweetener until light and fluffy.

Add eggs, 1 at a time and beat well after each addition.

Blend in milk and vanilla.

Thoroughly stir together flour, soda and salt; add to the creamed mixture and beat well.

Stir in oatmeal.

Drop by teaspoon onto waxed paper on microwave oven glass tray. Be sure to make cookies small.

Cook a dozen at a time on full power for 45 to 60 seconds or until firm, but slightly moist.

Allow to cool slightly before removing from waxed paper. Repeat with remaining dough.

Makes 7 dozen

Nutrition information per serving:
30 calories per cookie.

Little Cheesecakes

22 cals

 One low-fat Vanilla Wafer (15)
1 tsp fatfree cream cheese (5)
1/2 tsp splenda
1/2 tsp low-cal jam or a slice of whatever fruit (strawberry!) (2)

Mix the cream cheese with the splenda until creamy. Spread on the Wafer, top with jam or fruit.

Marshmallow Cream Divinity
Servings: 24; Calories 85; Total Fat 1 g; Cholesterol 0 mg; Protein 0 g; Sodium 19 mg; Carbohydrates 20 g; Fiber 0.1 g

1/3 c water
7 ozs marshmallow cream
1 1/2 c granulated sugar
1 tsp pure vanilla extract
1/4 tsp cream of tartar
1/4 c walnuts, chopped
1/8 tsp salt

In a saucepan, place water, sugar, cream of tartar, and salt. Boil over high heat, without stirring, until candy thermometer

reaches 248. Place marshmallow cream in a small bowl. Mix on low speed. Gradually add hot sugar mixture. Mix well. Fold in

vanilla extract. Continue mixing on low speed until mixture begins to lose it gloss and hold it's shape when dropped from spoon.

Fold in walnuts. Drop by teaspoonfuls onto wax paper. Cool and store in airtight container.

Chocolate Craving Fixers
Calories: 12

A box of Chocolate pudding mix
2 cups of cold water

Mix pudding with water (rather than milk). Pour into ice cube tray and freeze. Makes 14 cubes.

Cocoa Candies
Calories: 25, Carbohydrates: 2g, Protein: 2g, Fat: 1g

2 egg whites
2 packets Sweet N Low
2 tbsp bakers cocoap

Add sweetener to egg whites and beat them on high speed until stiff peaks form. (When you lift some up with a spoon, it forms

a little stiff peak, not a soft peak that falls back down.) With a spoon, gently blend in cocoa powder, taking care not to break

down the foam by stirring too much. Divide the foam into 12 cookie sized lumps on a non stick cookie sheet and cook on 350

until lightly browned. Use only Sweet 'N' Low. It helps the meringue stay fluffy. Makes 4 servings.

Chocolate covered banannas

1 tbsp of unsweetend coco
1 bananna
1 tbcp of splenda

slice the bananna to peices around the size of a quarter. put them in a baggie and and the coco and the splenda and shake.

Then use chop sticks * this is the fun part* and put them in a bowl and up some plastic wrap on top and place it in the fridge for

a while to get nice and cold...

I use the chop sticks to eat them so my fingers wont get messy and it slows down how many I eat at once

calories: 100 for banana plus whatever amt. of cals the coco is.

Jello With Diet Sprite

-sugar free jello mix

-diet sprite or other citrus drink

Make it as you usually do, exept with diet sprite instead of the cold water

Its like a party in your mouth!

Cals- 40 for the whole thing

Watermelon Sherbet
Servings: 8 (1/2 cup) servings, Calories: 83, Carbohydrates: 20g, Protein: 1g, Fat: 0g

2 c watermelon, cubed and seeded
1/2 c sugar
1 envelope gelatin, unflavored
1/3 c cranberry juice cocktail

1. Place watermelon in a blender or food processor.
2. Cover and blend until smooth.
3. Stir in sugar.
4. In a small saucepan, combine gelatin and cranberry juice. Let stand for 5 minutes.
5. Stir mixture over low heat until gelatin is dissolved.
6. Pour and stir the gelatin mixture into the melon mixture.
7. Pour into an 8x8x2-inch baking pan. Cover and freeze for 2 hours or until firm.
8. Break up frozen mixture and place in a chilled mixer bowl.
9. Beat with an electric mixer on medium to high speed or until mixture is fluffy.
10. Return to pan. Cover and freeze for 6 hours or until firm.

Apples'n'Cinnamon

-1 apple (90)
- cinnamon and splenda to taste (5?)
- 2 tbsp cool whip if desired (20)

Slice up apple into thin slices, put in a bowl and mix cinnamon and splenda  together with it.  Microwave for 20-50 seconds.  Top with coolwhip if you want the extra sweetness.
Total cals- 95, 115 w/coolwhip

Exotic Fruit Sundae

(Mix together)
25 grams chopped mango
3 peeled and stoned lychees
25 grams fresh pineapple

Add a pinch of mixed spice and mix well
Spoon into a dish with a scoop of vanilla frozen yogurt and serve.

100 CALS TOTAL

Strawberry Fruited Pie
Calories 40
Servings 8

1-1/2  cups  boiling  water
1 pkg. (8-serving size) JELL-O Brand Strawberry Flavor Sugar Free Low Calorie Gelatin
1 cup ice cubes
2 pt. strawberries, sliced
1 whole HONEY MAID Honey Grahams, crushed

STIR boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Add ice, stirring until completely melted. Refrigerate 30 minutes or until slightly thickened (consistency of unbeaten egg whites).
STIR in strawberries. Pour into 9-inch pie plate sprayed with cooking spray. Sprinkle graham cracker crumbs around edge of pie.
REFRIGERATE 4 hours or until firm. Store leftover pie in refrigerator.

Great Substitute
Substitute 2 pkg. (4-serving size each) JELL-O Brand Strawberry Flavor Sugar Free Low Calorie Gelatin for 1 pkg. (8-serving size) gelatin.

2 Things With Icecream

Sundae
1/2 cup frozen yogurt: 100 (check label as brands vary)
2 T light chocolate syrup: 50

diet soda floats: 100
1/2 cup vanilla frozen yogurt: 100
diet soda of your choice.... try diet coke, diet root beer, Dr. Brown's Diet Cherry, Orange Diet Rite

Triple Fruit Freeze

Makes about 12 servings at 70 calories without the milk added.

4 lg. ripe bananas
1 c. crushed pineapple, undrained
1 c. non-fat dry milk powder (this makes more of a sherbet and is optional)
10 maraschino cherries, cut up
2 c. orange juice
2 tbsp. lemon juice

At least 7 hours before serving or up to a month before - in a large bowl, mash bananas until smooth. Stir in remaining

ingredients until well blended. Pour mixture into a 9 x 9 inch baking pan; cover with foil or plastic wrap and freeze until partially

frozen - about 2 hours.

Spoon mixture into large bowl. With mixer at medium speed, beat until smooth, but still frozen, return mixture to pan. Cover with

foil or plastic wrap and freeze until firm.

Option: If you use milk powder, put the pineapple and its juice with the powder in the blender and whirl until smooth and

proceed as directed.

To serve: Let mixture stand at room temperature for 10 minutes for easier scooping.

Light Fudge
60 cals
Ingredients:
1 cup 2-percent milk 3/4 cup unsweetened cocoa powder 5 tablespoons unflavored gelatin (5 packages) 1 cup water 1/2 cup

sweetener equal to sugar** 1 teaspoon artificial brandy extract

Directions:
In small saucepan, combine milk and cocoa. Whisk until there are no lumps of cocoa. Cook over medium heat, stirring for about

5 minutes or until thickened. (This cooks out the raw cocoa taste.)

In another small saucepan, sprinkle gelatin over water; let stand for 5 minutes to soften.

Heat over low heat, stirring, until gelatin dissolves. Stir into cocoa mixture.

Stir in sweetener (artificial sweetener like SugarTwin equivalent to 1/2 cup sugar) and brandy extract. Remove from heat.

Pour into 8 inch square baking dish. Let stand at room temperature 4 hours or until firm.

To remove from pan, cut around edges with a sharp knife. Place dish in shallow pan of hot water for about 30 seconds just to

slightly soften bottom. Loosen one corner, then quickly flip gel out onto clean cutting surface.

With sharp knife, cut evenly in 10 one way and 10 the other way. Place in container, cover and refrigerate. Will keep up to 1

week in refrigerator. Makes 100 squares.

Servings: 8

Nutrition information per 14 squares (about 1/8 of recipe):
Calories: 60
Carbohydrate: 7g
Protein: 7g
Fat: 2g

Low-Fat Hot Fudge Sauce

Unsweetened cocoa powder does not contain cocoa butter, and so has substantially less fat than chocolate. This hot fudge

sauce, sans cocoa butter, has a slightly powdery finish and less richness than its higher-fat counterparts, but it will certainly

satisfy chocolate cravings.

Ingredients:
5 tablespoons warm water
3 tablespoons unsweetened cocoa powder
4 tablespoons brown sugar
1 tablespoon arrowroot, mixed with 2 tablespoons water

Directions:
Pour the water, cocoa powder and sugar into a small saucepan and stir over low heat until dissolved. Remove from heat.

Stir in arrowroot mixture, return to the heat and whisk until thickened. Remove from the heat and whisk until smooth.

Makes 3/4 cup sauce
SIDES Nutrition information per serving:
Calories: 75

Chocolate Caramel Popcorn

you can tweak with the amounts...

1/8-1/4 cup brown sugar (75 calories-150 calories)
1 tablespoon cocoa powder (10 calories)
1/8-1/4 cup water
2-3 cups plain air popped popcorn (20 calories per cup)

spread tin foil or waxed paper out onto a table, and spread popcorn out on top of that evenly, so its all touching and close

together, but not in a pile...

Then in a small saucepan, heat up on low-medium temperature the brown sugar, water and cocoa powder, stirring as it heats

up, untill its smooth and boiling slightly, but be careful not to burn it...

Then coat the popcorn with the mixture immediately, i use a spoon to drizzle/ladel it all over the popcorn...it dries quickly

Depending on amounts of everything used, it ranges from 125 calories to 220 calories...it depends on personal preference i

guess... i like over-the-top flavour, much much more so then other people i know...so you'd have to play around to see what

you like.

Fruit Pop's

Ingredients:
12 raspberries
1/2 water
1/2 cup any flavor juice
1small banana
5 strawberries
1/2 of an orange

Directions:
1. get a small tray around 7 by 5 inches and about 1 inch tall. Smash all the fruits together in a mixer add water and the juice

then pour into tray.

2. Freeze for about 3 to 4 hours. When it's ready take out and cut 3 lines the long way and about 10 lines the wide way.

3. Now you have great tasting (and healthy) popsicles

makes 3 servings
calories per serving: 77

Cherry/Pineapple Dessert
1 can lite cherry pie filling
1 can crushed pineapple in juice
1/4 cup self rising flour
lite spray butter Mix the cherries and the drained pineapple together into a medium cake pan. Sprinkle the flour on top and sparay with butter

bake at 400 for 10 min. It makes ALOT.
TOTAL-
4 servings- 146 calories per serving
6 servings- 98 calories per serving

Black Cherry Cool 'N Creamy Cups
8 servings at 45 cals each

2/3  cup  boiling  water
1 pkg. (4-serving size) JELL-O Brand Black Cherry Flavor Sugar Free Low Calorie Gelatin
Ice cubes
1/2 cup cold water
2 cups thawed COOL WHIP LITE Whipped Topping

STIR boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Add enough ice cubes to cold water to measure 1 cup. Add to gelatin; stir until ice is completely melted.
ADD whipped topping; stir with wire whisk until well blended. Spoon evenly into 8 dessert cups.
REFRIGERATE at least 4 hours or overnight.

Splenda Strawberries with Coolwhip

-strawberries (small are 3 cals, medium are 5 cals, and large are 8 cals.  large are the mutated looking ones, lol, they are REALLY big.)

- a few packets of splenda (5 cals)

- 2 tablespoons coolwhip(20cals)

Slice and dice strawberries up, mix well with splenda.  Pop in fridge for a few hours.  Top with cool whip.  Great fancy dessert treat. 

Orange or Grape Blocks

Ingredients

2 cup orange juice
1 or
1 cup unsweetened grape juice
1 cup water
4 tbsp unflavored gelatin (4 pkg)
2 tsp vanilla

Directions

Pour 1 cup of fruit juice into a bowl. Sprinkle gelatin over top to
soften. Let stand 5 minutes.

Boil remaining 1 cup orange juice (or water). Stir into gelatin
mixture until it dissolves, about 3 minutes. Stir in vanilla.

Pour into a rinsed 8 inch square cake pan. Chill about 4 hours until
firm. Cut into 1 inch squares to serve.

2 squares = 12 calories, 2 grams carbohydrate, 1 gram protein, 1++
Extra

Servings: 64

Fruit N' Jell-O

Ingredients:
sugar-free red jell-o
3 Strawberries
1 oranges
half of a banana
1/3 cup pineapple
Lite whip cream

Directions:
1. Follow instructions on the box for making jello. When making it add cut up strawberries, oranges, banana and pineapple

(they should be cut really small)

2.When it says put in the fridge for 4 hours instead put it in the freezer and check on it every 30 minutes it should take around

one hour and a half

3. When the Jello is done cut squares that are 3.5 inches by 2.5 inches

4. Now take your whip cream and spray a tiny bit in the center and corners

5. Voila! Your done.

Calories per serving: about 35
servings: about 6

Low cal chocolate mousse!

Make the Jello brand sugar free pudding as directed but instead of using 2 cups of milk, use 2/3 cup diet coke, 2/3 cup skim milk, and 2/3 cup water. This yeilds 68 calories for the whole thing, and a serving is 1/2 a cup, so 1/4 of it is 17 cals!!

I even sprinkled a pinch of ground esspresso and stirred it in. If you are feeling naughty, you could even add kahlua. (I've never tried kahlua... don't know if it would even taste good...) 

the diet coke makes it fizz a bit at first, but once the milk is added and stirred, it gives the flavor a bit of a boost and makes it a little thicker.

Fried Bananas

1 banana, sliced
1 teaspoon sugar or substitute
1 tablespoon nocal butter or spray

Sprinkle sugar lightly onto bananas, melt butter in pan, then cook for about 30-60 seconds, until slightly squishy on each side. Done!

Cheesy Dog Tortilla Roll-Ups

(serving size: 1 dog - 90 calories, 2.5g fat

Serves 2

Ingredients:
2 97% Fat Free Hebrew National Hot Dogs
1 La Tortilla Factory 95% Fat Free Low Carb Tortilla
1 slice Kraft Singles Fat Free Cheese

Directions:
Microwave hot dogs according to directions on package. Slice tortilla in half. Fold cheese to create two halves. Place each half cheese slice on top of each tortilla half. Roll cooked hot dog in cheesed-up tortilla. Toast in toaster oven until desired golden color is reached.
 

Turkey Roll Ups
2 slices of turkey breast, 2 med. boston lettuce leaves, 2 scallions, 2 red bell pepper strips. roll everything up with the turkey

ont he outside. =54cals.
*you can use a ff/no oil salad dressing (5 cals/tbsp.) for a dip. or any kind of dip...yogurt dip, whatever. its still very low in cals.

Easy Quesadillas

1 low-carb tortilla (80 cals)
1 jar of mild or hot salsa (10 cals per 2 tbsps)
fat free cheese slices (25 cals)
crushed garlic (0 cals)

Top one half of tortilla with a 1-2 pieces of cheese (cut up to fit), 2 tbsp salsa, and a very small dollop of garlic. Spread garlic

evenly into salsa. Microwave for 1-2 mins, or until melted. Fold over top half of tortilla, let cool, and enjoy!

Total cals: 115-140

Melted Cheese Sandwich

ingredients:
1 piece of Kraft lowest calorie cheese
2 slices Reduced Calorie bread

Directions: (this is pretty easy)
1.put the cheese inside the bread and microwave for 19 seconds. Then Cut in half.
I like to dip it in ketchup :P

Makes 2 servings
calories per serving: 65

Cucumber Pita

ww pita pocket, cut in half
shredded lettuce
diced tomatos and onions
2 tbsps of sour cream or gyro sauce
seasoning

serves 2, 110 calories each

Fill pita with ingrediants and devour.

Bagel Pizza
-1/2 low fat sarah lee wheat bagel: 60cals
-slice of fat free cheese: 30cals
-tomato sauce: as much as you want up to 1/4cup for 20cals!

lightly toast bagel, apply sauce and cheese- microwave for about 45seconds-1minute.

SO GOOD!

total cals? 110cals!

Pizza Muffins

ingredients:
- country kitchen's lo-cal english muffin
- *very* little mozzarella cheese (i find that i don't need much to get the cheese pizza effect icon_smile.gif
- low sodium, lo-cal tomato paste

how it's done:
- preheat oven to 350 degrees
- split the english muffin
- spread about a tbsp of tomato paste on each side
- lightly sprinkle some mozzarella cheese
- bake "pizza" until cheese softens and melts; you can also use a microwave to do this as well.

enjoy!

makes two servings, 70-75 calories each

Flat bean and cheese burritos

93.2 calories

One small and thin corn tortilla = 40 cal
One tablespoon refried beans = 18.2 cal
One tablespoon mozz. cheese = 20 cal
2 tablespoons of salsa = 15 cal

spread the beans on the tortilla, top with cheese and nuke it for about 40 seconds. Top with your favorite salsa and enjoy!!
There is still plenty of room to add onions and green chillies or whatever you want to add to it.

2 Things With Rice Cakes

FIESTA RICE CAKES (clever title?) - 140-150 cal
2 plain rice cakes (70)
1 slice ff cheese (25)
2 oz ff refried beans (45)
salsa, tobasco, etc to taste (10 or less)

spread beans over rice cakes, divide cheese and put over beans. Melt in microwave or oven, top with salsa/tobasco. Satisfies cravings for Mexican food.

PIZZA RICE CAKES - 120-130 cal
Same as above, but substitute tomato paste or tomato sauce for the beans, and cover cheese with a couple tomato slices. Sprinkle with oregano or basil flakes.

Veggie Pizza
Servings: 8 (1/2 cup) servings, Calories: 147, Carbohydrates: 15g, Protein: 6g, Fat: 7g

1 mini phylo dough shell
3/4 teaspoon fat free tomato suace
3/4 teaspoon minced mushrooms or chopped spinach
1/4 teaspoon parmeasean cheese

1.Place unfrozen shell on a toaster oven baking tray.
2.Fill the shell with the tomato sauce and mushrooms/spinach. Sprinkle with parmesan cheese.
3.Broil in a toaster oven until cheese is melted

Banana RITZ

Makes: 5 servings, 2 topped crackers each

      10 RITZ Reduced Fat Crackers
      1 banana, thinly sliced
      2 tsp. honey
      1/4 tsp. ground cinnamon

      TOP crackers with banana slices. Drizzle with honey; sprinkle with cinnamon.

Nutrition (per serving)
Calories 60
Total fat 1g

Mandarin Almond Chicken Bites

Makes: 16 servings, 3 topped crackers each

      1/2 cup finely chopped cooked chicken
      1/2 cup canned mandarin orange segments, drained, cut into thirds
      1/4 cup dried cranberries
      2 Tbsp. PLANTERS Sliced Almonds
      2 Tbsp. MIRACLE WHIP Light Dressing
      48 TRISCUIT Reduced Fat Crackers

      MIX together chicken, oranges, cranberries, almonds and dressing; cover.
      REFRIGERATE at least 1 hour to allow flavors to blend.
      TOP each cracker with 1 tsp. of the chicken mixture. Serve immediately.

Nutrition (per serving)
Calories 80
Total fat 2g

Faux Pizza

1 slice of toasted diet wheat bread
1 slice of tomatoe
1 slice of onion
Spices (oregano, basil and thyme)
1tbs part skim mozzerella cheese
1tps grated parmesan cheese
fat free olive oil spray

Note: the cheeses aren't nonfat, but you can use nonfat and refigure the calories.

Preheat broiler.
Place tomatoe and onion on the toasted wheat bread and sprinkle seasoning over top. Put Mozerrella and parmesan cheese on, and one spritz of the fatfree olive oil spray.
Broil untill the cheese have melted and the edges of the toast are crusty (aprox. 2-3 minutes).

Makes 1 serving

Nutritional Facts Per serving
Calories: 76

Strawberry Cottage and Cream Cheese Wrap

1/2 low cal wrap 60 cal
2 Tbs. fat free cottage cheese 25-30 cal
1-2 tsp. fat free cream cheese 7-12 cal
1-2 tsp. low cal smucker's strawberry preserves 8-16 cal

Spread the cream cheese across the wrap, layer the cottage cheese upon that, then top with the preserves. Roll into a log and savor.

This is good for killing cravings for doughy, creamy, fruity and sinful desserts! 107-118 cals

Asian Stir Fry
Servings: 6, Calories: 153, Fat: 2.5g, Protien: 6g, Carbohydrates: 41

3/4 lb salad shrimp, thawed
3 large garlic cloves, minced
3/4 c onion, sliced
1/4 tsp salt
1/4 tsp cayenne pepper
1 Tb canola oil
1-1/2 c snow peas
1-1/2 c red pepper, chopped
1-1/2 c carrots, chopped
1-1/2 c brocolli, chopped
2 Tb vegetable broth
1 Tb lemon juice

1. Place drained shrimp in a bowl. Add salt and cayenne to shrimp. Toss well.
2. Heat oil in a wok on high.
3. Sauté shrimp stirring frequently, about 5 minutes.
4. Place sautéed shrimp back into the bowl leaving the liquids in the wok.
5. Combine the onions and garlic in the wok and sauté, about 3 minutes.
6. Add peas, vegetables and broth to the wok.
7. Reduce heat to medium and cook until vegetables are crisp-tender, about 4 minutes.
8. Return shrimp to wok, add lemon juice and cook for 1 more minute.

Sweet Potatoes in Orange Shells
6 Servings; Calories: 180; Fat: 2 grams; Protein: 3 grams; Carbohydrates: 40 grams; Fiber: 7 grams

3 large oranges (to be juiced)
6 orange shells (halves from making orange juice)
4 medium sweet potatoes (about 1-1/2 pounds)
2 teaspoons vegan margarine (10 ml)
3/4 cup fresh orange juice (from oranges above)
2 Tablespoons cinnamon (30 ml)
1/2 teaspoon powdered ginger (3 ml)
1/4 teaspoon ground cloves (1 ml)
1/4 teaspoon fresh orange zest (1 ml)

Cut oranges in half and juice them. You should measure 3/4 cup orange juice. If you don't have enough, supplement with

packaged orange juice. Scoop out orange halves and save the shells. Wash sweet potatoes and prick in several spots. Place

potatoes on a paper towel and microwave on HIGH for 12-15 minutes or until very soft.

Peel potatoes (be careful!). Scoop potato pulp into a large bowl. Mash with margarine, orange juice, cinnamon, ginger, cloves,

and zest. Mash and mix until smooth. Set orange shells into a casserole or microwaveable serving platter with high sides (to

hold the oranges upright). Fill shells with potato mixture. Microwave on HIGH for 5 minutes or until warm.
back to top

White Rice with Veggies
5 servings; Calories 114; Total Fat 1 g; Cholesterol 1 mg; Protein 4 g; Sodium 602 mg; Carbohydrates 22 g; Fiber 1.9 g

1 1/2 c chicken broth
1/2 c onions, chopped
1/2 c long-grain white rice, cooked
1 c canned peas, drained
1/2 tsp black pepper
1 tbsp parsley
1/2 c bell peppers, chopped

In a saucepan, heat broth to boiling. Stir in rice, and pepper. Cover and simmer for 30 minutes. Stir in bell peppers and onions;

return to boiling. Cover and simmer about 15 minutes more or till rice is tender. Stir in peas and parsley; heat through.

Stuffed Bell Peppers

110 calories

bell pepper half (cut longways) = 20 cal
3 tbs. refried beans = 54.6 cal
1 tbs. mozz cheese = 20 cal
2 tbs salsa = 15 cal

Fill Bell Pepper half with refried beans and top with cheese. Bake in dish with water in it (about halfway up the bell pepper -

helps it cook right) in oven @ 350 until desired texture. (I like mine soft.)
Top with salsa and enjoy.

You can make a bunch at one time and leave them in the fridge for later during the week. They microwave well.

Mixed Vegetable Grill with Feta
Makes 6 servings,  Calories  90

2  cups  (1/2-inch-thick)  zucchini slices
1 pkg. (4 oz.) ATHENOS Traditional Crumbled Feta Cheese
1 cup (1/2-inch-thick) green pepper strips
1 cup tomato wedges
1/2 cup (1/4-inch-thick) onion rings
1 Tbsp. chopped fresh oregano, crushed
1 Tbsp. olive oil

MIX all ingredients.
WRAP mixture in double thickness of foil. Place on grill over medium coals.
GRILL 10 minutes. Turn packet over. Grill 8 minutes or until vegetables are tender.

Great Substitute
Omit oregano. Substitute ATHENOS Crumbled Feta Cheese with Garlic & Herb for Traditional Crumbled Feta Cheese.

or Use Your Stove
Cook and stir zucchini, pepper and onion in oil in large non-stick skillet on medium-high heat until vegetables are tender. Stir in tomato; cook 1 minute. Stir in feta cheese. Serve immediately. Makes 6 servings.

Makes 6 servings,  Calories  90

Cayenne Shrimp Stir Fry
Ingredients:
1 teaspoon each salt and cayenne pepper
3/4 pound medium-sized peeled raw shrimp
1 tablespoon canola oil
3 large garlic cloves
3/4 cup sliced green onion
1-1/2 cups snow peas, strings removed
4 cups chopped vegetables, such as red or green pepper, carrots, celery, broccoli
2 tablespoons chicken or vegetable broth
1 tablespoon lemon zest

Directions:
Toss shrimp with salt and cayenne. Heat oil, on high, in non-stick pan.
Saute shrimp, stirring often, about 2 minutes. Remove shrimp.
In the same pan, saute garlic and green onions for about 1 minute.
Add peas, vegetables and chicken broth.
Reduce heat to medium and cook for about 3 minutes, until vegetables are crisp-tender.
Return shrimp to pan, with lemon zest and cook for 1 more minute.
Serve with rice, if desired.

This recipe serves 6.

Nutrition information per serving:
Calories: 153
Fat: 2.5g

Chicks on a Log

Ingredients: 2 Romaine Leaves, handful fresh baby spinach, celery stalk, egg whites, 1/4 c mushrooms, 1Tbs chopped onion, 1 chopped scallion, any herbs... I used dill, parsley, and rosemary

1) Prepare logs: Wash all veggies. Lay romaine on large plate. top with flat layers of baby spinach. Cut celery stalk in 1/2 and place on each leaf.

2) Prepare "chicks": Heat skillet prepped with (so-called)  0 cal spray to Med-Low. Brown mushrooms, onions, and scallion. Centralize the cooked veggies into a rectangular pancake on the skillet. Pour 1/4 c egg whites on the center of the collection of vegetables, and allow to cook through. Flip. Once fully cooked, cut the egg & veg. "pancake" into 2 long strips, and place over the celery. Sprinkle herbs. Roll the romaine around all the stuff on top and wa-la!

A huge meal for about 40 cals!

Dijon Chicken Drumsticks

(good to make for and eat with the fam. so they dont complain about you not eating dinner)
servings: 16 ... calories: 71 ...fat: 2

° 16 pcs chicken drumsticks, skinless
° 6 tbsps Dijon mustard
° 4 tbsps brown sugar
 

° 4 tbsps lemon juice, bottled
° 1/4 tsp black pepper
° 1/2 tsp salt

Preheat oven to 400. Prepare a jelly-roll pan with cooking spray. In a small bowl, combine mustard, brown sugar, lemon juice,

black pepper, and salt. Mix well. Place mustard mixture into a loaf pan. Dip each drumstick into mixture. Place onto prepared

pan. Bake for 35 minutes more, or until chicken is no longer pink inside. *Any extra mustard mixture can be discarded or kept

for another time when you make this recipe.

Tuna Pasta Bowl

Makes 1 Bowl --

Boil 2 1/4 oz of penne pasta in lightly salted water for 8 minutes.
Meanwhile, mix together 2 oz of drained, canned tuna; 1 oz of sweet corn niblets; and 1 tea spoon of olive oil.
Drain the pasta and add to the tuna mixture.
Toss well and add 1 table spoon of chopped flat leaf parsley.

137 CALS TOTAL

Yummy Pasta Dish

2 cups Tofu noodles 40 c
2 oz veggie sausage 50 c
1/2 med Bell Pepper 8 c
Pinch Parmesan Cheese 20 c
1/2 tsp Butter Spray 10 c

Total: 128c