Yield: 4 servings (227 calories and 18% fat per serving)
Ingredients:
4 (4-ounce) skinned, boned chicken breast halves
1/3 cup fine, dry breadcrumbs
1/2 teaspoon Italian seasoning
1/4 teaspoon dried whole basil
1/8 teaspoon garlic powder
3 tablespoons frozen egg substitute, thawed
Vegetable cooking spray
1 (8-ounce) can no-salt-added tomato sauce
1/4 teaspoon garlic powder
1/4 teaspoon dried whole basil
1/4 cup grated Parmesan cheese
1/4 cup (1 [...]
Yield: 7 cups (211 calories and 31% fat per 1-cup serving).
Ingredients:
2 1/4 pound lean boneless round steak
Vegetable cooking spray
2 cups chopped onion
2 cloves garlic, minced
2 (14 1/2-ounce) cans no-salt-added whole tomatoes, undrained and chopped.
2 1/2 cups water
1 1/2 tablespoons ground cumin
3/4 teaspoon crushed red pepper
1/2 teaspoon dried whole oregano
1/4 teaspoon salt
1 bay leaf
Procedure:
Trim fat from [...]
Yield: 4 cups (141 calories and 2% fat per 2/3 cup serving)
Ingredients:
1 pint fresh strawberries, hulled
3/4 cup sugar
1/2 teaspoon grated lemon rind
1 1/4 cups plain nonfat yogurt
1/4 cup skim milk
Procedure:
Combine first 3 ingredients in container of an electric blender or food processor; top with cover, and process until smooth.
Add yogurt and milk, process for 30 [...]
Yield: 2 dozen (73 calories and 28% fat each)
Ingredients:
3 1/2 teaspoons brown sugar
3 tablespoons light-colored corn syrup
1 1/2 tablespoons margarine
1/2 teaspoon vanilla extract
2 egg whites
2 tablespoons water
2/3 cup all purpose flour
1/2 cup instant non-fat dry milk powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup quick-cooking oats, uncooked
1/2 cup semisweet chocolate mini-morsels
Vegetable cooking spray
Procedure:
Combine first 4 ingredients [...]
Yield: 4 servings (30 calories and 45 % fat per 1/2 cup serving).
Ingredients:
1/2 cup fresh cauliflower flowerets
1/2 cup fresh broccoli flowerets
1/2 cup thinly sliced yellow squash
1/4 cup thinly sliced zucchini
1/4 cup diagonally sliced carrot
1/4 cup white wine vinegar
1/2 teaspoon garlic powder
3/4 teaspoon chili oil
1/2 teaspoon vegetable oil
Procedure:
Combine the first 5 ingredients, set aside.
Combine vinegar, garlic [...]
Yield: 12 servings (160 calories and 28% fat per serving)
Ingredients:
4 (3/4-pound) pork tenderloins
1/2 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
1 tablespoon olive oil
1/2 cup vinegar
1 tablespoon minced fresh rosemary
3 tablespoons honey
1 tablespoon mustard
Fresh rosemary sprigs (optional)
Procedure:
Trim fat from tenderloins, sprinkle with salt and pepper.
Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high [...]
Yield: 6 servings (85 calories and 2 % fat per 1/2 cup serving)
Ingredients:
3 medium size baking potatoes (about 1 1/2 pounds)
1/2 teaspoon onion powder
1/2 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
Procedure:
Scrub potatoes then cut into 1/4 inch thick slices.
Pat slices dry with paper towels.
Combine onion powder and next 4 ingredients in [...]
Yield: 4 servings (85 calories and 2% fat per 1 cup serving).
Ingredients:
3/4 pound small round red potatoes
1/4 pound fresh asparagus spears
1/2 cup chopped celery
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh dillweed
2 tablespoons fat-free mayonnaise
1 tablespoon skim milk
1/8 teaspoon salt
Procedure:
Place potatoes in a large saucepan and add water to cover. Bring to boil, cover then [...]
Yield: 5 servings (287 calories and 5 % fat per serving).
Ingredients:
Vegetable cooking spray
1 1/2 cups chopped onions
1 clove garlic, minced
1 (14 1/2 ounce) can no salt added stewed tomatoes, undrained
1 (14 1/2 ounce) can no salt added whole tomatoes, undrained and chopped
2 tablespoons chopped green chiles
1 tablespoon finely chopped fresh cilantro
1 teaspoon chili powder
1/2 teaspoon [...]
