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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
