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Recipes I've Shared:

Wild rice pilaf with chicken sausage

It's amazing that this dish is low in calories and fat, because it is so hearty and full of flavor. Especially satisfying on a chilly fall or winter evening. The spices and vegetables are versatile and can be substituted with your favorites, although mushrooms and wild rice are really a natural combination.

Crockpot applesauce chicken

Recipe slightly adapted from Stephanie's "A Year of Slow Cooking" blog (crockpot365.blogspot.com), who got it from Amiyrah's "4 Hats and Frugal" blog (4hatsandfrugal.blogspot.com).

Crockpot pineapple chicken

This is my slightly adapted version of a recipe from Stephanie O'Bea's "A Year of Slow Cooking" blog (crockpot365.blogspot.com) - I added sugar and ginger and used the juice from the canned pineapple to moisten the chicken, as several of her readers suggested. Then I added cornstarch at the end to thicken the cooking liquids - it worked great. This dish is super super easy and very yummy served over brown rice.

Pumpkin oatmeal with raisins and pecans

This hearty, creamy, chewy oatmeal tastes like dessert for breakfast, but with virtually no fat and nearly a whole serving of fruit in every bowl. Filling, warm, and comforting, and you can substitute spices, nuts, or dried fruits to get creative.

Peanut love sauce

Awesome "peanut" dipping sauce from happyfoody.com that also makes a great pasta sauce or salad dressing. Can fit in an all-raw diet if you use raw almond butter and nama shoyu, and no peanut butter.

Thai peanut sauce

A sweet-and-spicy sauce for dipping spring rolls or mixing with stir-fried shrimp, chicken, or beef. No cooking necessary - just mix the ingredients together!

Chicken & shrimp jambalaya

Spicy and flavorful like jambalaya, but quick and healthy, too.

Pumpkin quinoa "risotto"

Creamy, comforting, and bursting with fall flavors, this super-healthy "risotto" made from protein-rich quinoa will wow any crowd.

Asian lettuce wraps with ground turkey

These are super-easy to make and so tasty! The chunky peanut butter and green onions give this hearty filling a satisfying crunch. This recipe makes 4 dinner-size servings - as an appetizer, it could easily feed 6 or 8.

Note: If you don't have Boston lettuce, green leaf lettuce works, too.


Incredible! (1 rating)
Egg beaters veggie omelet

Adapted from the recipe in The Clean Eating Diet by Tosca Reno.


Very Good (6 ratings)
One-Skillet Southwestern Chicken and Rice

This hearty, spicy dinner for 3 is nutritious and low in fat.

Mom's crockpot beef stew

This is a super-easy beef stew that is chock-full of veggies. It is not as thick as some stews but is a very hearty cool-weather comfort food.

Peanut butter cocoa no-bake pick-me-ups

The only fat in these tasty, quick rolled cookies is from healthy, natural peanut butter! Easy for kids and adults to make.

Cream cheese fruit tarts

A rich and creamy, cool and fruity dessert for under 200 calories! I made mine with four kinds of fresh berries, but any fruit will do - use your family's favorites. (Adapted from Paula Deen's Cherry Cream Cheese Pie recipe.)


Very Good (1 rating)
Rice, corn, and cheese casserole

An old favorite comfort food out of Jane Brody's Good Food Book. (I substituted low-fat cheese to cut the fat/calories a bit.) Makes a hearty, protein-filled vegetarian main dish, or a great side dish.

Indian rice and dal with bisibelebath seasoning

Very simple, nutritious, and flavorful vegetarian dish made entirely in a rice cooker.

One-skillet chicken italiano, quick and easy

Packed with veggies, this dish is a great low-cal dinner for two served over whole-wheat pasta or spaghetti squash. If you have cooked chicken on hand, this dish is super-quick and easy.

Chicken and whole wheat noodle soup

Traditional chicken noodle soup made from scratch, with whole wheat noodles instead of egg noodles. Good for what ails ya.

Low-fat, spicy spinach ranch dip

Very easy and flavorful, but won't ruin your food plan. Can be made more or less spicy, to taste.


Very Good (3 ratings)
Creamy black bean dip

A low-fat, tasty dip for tortilla chips or crackers.

Stovetop 'baked' ziti with turkey sausage and veggies

Baked ziti doesn't have to be a fatty gut-bomb! Here's a healthier version that's still got a great rich Italian flavor.


Very Good (3 ratings)
Mom's western hash

Comfort food ... an easy, cheesy skillet dinner that will please both kids and grownups!

Moist, lowfat banana muffins

You'd never suspect these were low in fat, because they are so moist, flavorful, and delicious.

Southwest chicken salad

Add a little kick to a crunchy, healthy salad with flavorful toppings. A filling meal for under 300 calories!

Chicken with apples and sausage

Apples and chicken-apple sausage lend a hearty flavor to this healthy entree.

Pasta Florentine for one

A lower fat, whole grain version of Pasta Florentine. Great as main dish topped with grilled chicken, shrimp, or scallops!

Easy, tasty black beans and brown rice

Simple recipe for a flavorful vegetarian main dish or side dish. Top with reduced fat cheese and light sour cream for even more flavor.


Incredible! (1 rating)
Warm bacon dressing for one

Traditional dressing for spinach salad


Very Good (4 ratings)
Tossed caprese salad

Very fresh ingredients make this a perfect summer treat. Wonderful by itself, or as a topping on pita chips or bruschetta.


Incredible! (1 rating)
Mom's western hash, but healthier

Still an easy, cheesy skillet dinner, still a family-pleaser, but with half the fat!

Vegetable soup with wild rice

A hearty and flavorful crockpot soup

Marinated tomatoes

A wonderful topping for salad or bruschetta, and a healthy party dip