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Recipes I've Shared:

Red Cabbage Coleslaw

Adapted from Flat Belly Diet for Men (changed mayo, cabbage, sugar content, and vinegar)

Butternut Squash Barley Risotto

This dish can be made vegetarian by subbing veg. broth for the chicken broth. Make it vegan by subbing oil for the butter and omitting the cheese.

Bread, 100% white whole wheat, 16 silces/loaf

A high-fiber, lower-carb bread. One regular slice equals one carb exchange.

Scones - plain

Scones are a quick treat in the morning with coffee or in the afternoon with tea. To reduce the calories, I replaced the half-and-half called for in the original recipe with whole milke. It's still pretty high because of the butter, so indulge with care!

Grating the butter gives the same effect as cutting it into the flour mixture without the difficulty. Put butter, plate, and grater in the freezer for about 10 minutes to chill down before grating.

Greek Chicken in a Pita

I modified a Food Network recipe that was listed as "courtesy of Cathy Lowe".

To reduce the fat content, make with fat-free or low-fat yogurt. If made with low-fat yogurt, allow the yogurt to drain in a cheesecloth for at least 30 minutes prior to mixing in cucumber and other ingredients.

NOTE: You can slice the chicken before marinating if using the shorter marinade time. The calorie count was done as if you consume all of the marinade, which you don't, actually.

Tuna Pasta Salad (Serves 6)

Mustard is a great condiment for cutting mayonnaise when trying to reduce calories. Since it is pretty much impossible to find a low-cal mayo without high-fructose corn syrup, I came up with this alternative.

Italian Pasta Salad

I usually eat this as a dinner salad.

Olive oil has a tendancy to harden unpleasantly when chilled. By using half canola, half olive oil, you get the benefits of olive oil while keeping the dressing liquid.

Whole Wheat bread, water, no eggs

Making a sponge first improves the texture of this basic bread.

Spinach salad with raspberry vinaigrette

A tasty way to enjoy the season's fresh baby spinach!

Note: If you don't have time to marinate the chicken, just skip that step and make plain cooked chicken.

Lower-Sodium Thai Noodle Salad

Modified from another recipe to reduce the sodium content.

Smothered Kale

I got this recipe from Rachel Ray and tweaked it.


Very Good (2 ratings)
BBQ beef

This recipe is great with beef, chicken, or pork.

One serving size is about 4 ounces of meat, usually enough for two small buns.

Creamy mushroom white wine chicken

An easy, inexpensive dinner that tastes luxurious.

This makes 4 dinner-size servings and one lunch-size serving, but I calculated for 4 servings.


Very Good (1 rating)
Roasted Chicken Soup

What to do with leftover roasted chicken!

Note: 2 T lard have been added to the ingredients for nutritional calculations because I can't skim all of the fat off the homemade broth.

Spicy Garlic Hummus

Incredibly fast and easy to make if you use a food processor.

Navy Bean Soup with Ham

A warming, hearty soup for cold winter nights.

Steak Diane Sauce

An easy sauce to make for an abbreviated version of Steak Diane

Black bean soup

A low-fat, very filling soup for cold days!

I marked it vegetarian because it's very easy to make it veggie - leave out the sausage and replace the chicken bouillon with veggie broth. Let the onions carmelize a bit in some olive oil or butter to get some of that slightly smoky flavor.

Homemade bread, w/ skim milk and egg whites

The bread I make at home - no HFCS, no sugar, and very low fat.

Piquant Sauce

A yummy topping for tuna loaf!

Lipton Beefy Onion Meatloaf

A modified version (I don't like ketchup in or on my meatloaf!)

Fall Dinner

An old family favorite. Making this meal always makes me feel like fall has finally arrived! All of the ingredients, butter and apples included, have been accounted for in the calorie count.

Chocolate Chip Oatmeal Cookies (1 cookie per serving)

Courtesy of Better Homes and Gardens Oatmeal Cookie recipe, with all sugar converted to brown sugar and walnuts and chocolate chips added by yours truly.

Beef Burgandy

I modified this recipe to include some flour for thickening the stew, but the original comes from the Frugal Gourmet Cooks With Wine by Jeff Smith.

This dish is very good served with crusty Italian bread, buttered noodles, or just on its own.

Bisquick HeartSmart Chicken Pot Pie

Using meat from a roasted chicken and broth made from the bones and skin, this pot pie is a great alternative to chicken soup as a leftover after a roast chicken dinner!

Spanish Rice with chicken

A slightly spicy, very tomato-y dish made into a main course with the addition of chicken and just enough smoked sausage for flavoring (4 oz for 4 servings). Very tasty served hot with cheddar melted on top.

Homemade Hot Cocoa Mix

A creamy, trans-fat free alternative to powdered mixes - remember, anything with "partially hydrogenated" something in it has trans-fat, even if it's not a "measurable" amount per serving.

Corn Bread made with butter

A very tender corn bread, due to using butter instead of vegetable oil.

Spicy Lentil Stew

A very tasty vegetarian crockpot option when made with vegetable broth. Serve with cornbread and cheddar cheese, if desired.

Chicken Fajitas

Very easy fajitas. The filling can be stored frozen, then thawed as needed for future meals.

Chocolate Peanut Butter Breakfast Bar

This breakfast bar and a glass of skim milk are a great way to start the day! Feel free to adjust the amount of cocoa to match your chocolate taste!

Brian's Chili

My husband's chili recipe - very tasty with a little shredded cheddar and some plain yogurt on top! Also very good as a topping for home-made nachoes or as a filling for burritos.

Whole Wheat French Bread - 20 slices

A healthier twist on an old favorite - about half whole wheat flour and half unbleached white. No fat. Each slice is 1 "serving".

Beef and Potato Soup

A delicious, filling, main-course soup that will help you get not only get your daily protein, but also get you well on your way to 5-A-Day!