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Recipes I've Shared:

KJCS's Tuna w/Chopped Veggies & Real Mayo

3 cans well drained and rinsed tuna.
Organic veggies.

Mush up tuna using fingers. Then add the mayo, then the finely chopped veggies. You can alter the mayo as you are mixing by starting will less mayo.

This makes a dry tuna salad, but very tasty. You can substitute plain lowfat yogurt for any amount of the mayo that you like. I would usually use about 2 TBS real mayo for this recipe, then the rest would be either Hellman's lowfat mayo or plain yogurt or combo.

KJC's Black Beans & Mushrooms 1/2 Cup servings

add water to taste. i like mine a little watery

KJC's Black Bean & Veggie Soup 1 pint

quick, down and dirty, but tasty and healthy. can be made spicier if like.

KJC's Sauteed Onion & Zucchini (1 Cup Cooked)

To be used with the Peas & Curry dish (or anything else).

KJC's Turkey Chili (Slow Cooker)

Basic ingredients for lower fat, lower cholesterol, lower sodium easy chili.

Serve with rice, or over a baked potato, or alone.
Optional: garnish w/fresh cilantro, chopped onion, shredded cheese, sour cream, or plain yogurt.

KCS's Veggie Pot - July (1 cup serving)

This is the plainest and simplest version yet. (it's different every time). I freeze it in portions and use it as a quick and easy base for a meat or other fresh steamed vegetable. Because it's plain, I cad add flavorings when I am ready to eat, such as tomato sauce, or ginger & garlic, or basil, etc.

KJC's Pork & Chicken Sausage & Peppers

Made in one skillet. Delicious. You'll think you were at an Italian street festival. Serve on bread or plain. You can also add a bit of your favorite tomato sauce and top with mozzarella and grated Romano cheeses for a rich delish dish.

KJC's Low Fat Stuffed Fish Scampi

Low fat, high in taste. Can substitute quinoa or polenta for the wheat bread crumbs. The regular version of this recipe uses olive oil to wet the ingredients. This one substitutes egg whites to remove all that fat. You can combine both.

KJC's Chicken Soup 2 cups (chick&veg)

Basic, nourishing, simple old fashioned soup. Cook a lot of it, then freeze it. It takes a long time because it's the old fashioned way.

KJC's Beef, Sweet & Sour - Crock Pot

For the Slow Cooker / Crock Pot.

KJC's Fennel, Cabbage, Carrot, Zucchini, Onion 1/2 cup

Cook till done with water. half cup servings

KCS's LowFat LowSalt Thai Rice Noodles & Chicken

Very satisfying. If you want to make it heartier, you can add crushed peanuts, chunky peanut butter, and finely chopped boiled eggs. Garnish with sliced green onion if you have time. You can add any sort of vegetable you like. Add diced red pepper for color.

KJC's Cole Slaw - Low Fat

Fast & easy. Guilt-free.


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