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Recipes I've Shared:

Chopped Chicken Cacciatore

Cacciatore means "hunter" in Italian. In cuisine, alla cacciatora refers to a meal prepared "hunter-style" with tomatoes, onions, herbs, often bell pepper, and sometimes wine. Cacciatore is popularly made with braised chicken or rabbit. --Wikipedia

This chicken cacciatore is an easy one-pot meal, with no extra calories from dredging in flour or frying in oil. It's also an economical way to make 3 chicken thighs stretch to four (extremely large!) servings. Boneless/skinless thighs and frozen peppers and onions make this a super fast nearly-work-free meal! Each serving also includes at least one serving of vegetables.

Chocolate Skinny Muffin with less flax

I found the original skinny muffin to be too dry. This version only uses 1/2C ground flax. Oh, and it's chocolate ;-)

Cranberry Pecan Morning Glory Muffins

Altered from Cooking Light's Mix-n-Match Low Calorie Cookbook

Sunset Lentils

These lentils remind me of a sunset with the deep red sauce, lighter orange lentils, and yellowish onions. They are easy, mush faster than other types or lentils or beans, and super filling for a large serving!

Emeril's Classic Belgian Waffles

The secret to making wheat waffles fluffy and tender is the beaten egg whites! It also makes the batter fluffier - you'll use 1/3 C instead of 1/4 in your waffle iron.

Italian Sausage, Kale and Wheat Berries

Wheat berries are a nice change from brown rice! Kale is great for you, and Italian Turkey Sausage gives you all the flavor of a full-fat sausage, with less calories and fat!

Italian Sausage, Kale & Pasta

If Olive Garden doesn't have a dish like this, they should! This is an easy, one skillet dinner featuring healthy Italian Turkey Sausage, kale, caramelized onions, black olives and pasta! Comfort food for your diet!

Not Sushi, Spring Rolls!

These spring rolls are stuffed with sushi fillings, but without the seaweed wrapper. The rice paper is sticky, chewy and creamy - diet comfort food!!

Crock-Pot Brown Rice Breakfast Risotto

Altered from another recipe to use brown rice, and cut down on the fat!

Homemade Strained Honey-Vanilla Greek Yogurt

Basic recipe for making lightly sweetened, strained (Greek) vanilla yogurt. You can make non-strained and cut the calories in half (and cut the work in half!) but the non-fat flavor will be much more noticeable. Straining thickens the yogurt and make it taste richer, without the fat!

Crock Pot Taco Chili

Yummy thick all-day chili that tastes like tacos! Thick enough to use as a taco salad, or scoop up on chips!

This chili is relatively low on meat and high in fiber-rich beans. Serve over pasta or rice to complete the bean's protein (remember to add the carb to your info for the day!)

Chocolate Covered Katie's Oatmeal Cupcakes To Go!

Adapted slightly from - http://chocolatecoveredkatie.com/2013/01/0
8/breakfast-oatmeal-cupcakes-to-go/

3-Way Warm Smoothie

I wanted to create a smoothie for winter! This one is a bit high on calories for breakfast, but makes a great lunch. Make it cold in the morning then bring it in a microwave-safe container for a fast, warm and filling lunch!

Breakfast Cups

Each cup has all the breakfast fixins! Ham, potatoes, bell peppers, cheese and eggs! If you added a slice of mushroom to each cup, the calories wouldn't even change!

White Bean and "Sausage" Soup

Lean ground turkey is used here, but spices are added to make it taste more like sausage. Your taste buds will be pleased, and so will your waistline!!

Strawberry Oatmeal Cottage Cheese Shake

I was out of bananas one day, so I subbed in oatmeal to add bulk - it was super yummy! Be sure you blend it up really well so the whole grains will be crushed enough to easily digest.

Chocolate Peanut Butter Banana Shake

A little higher in calories than I usually eat, but nice for a treat/lunch.

Easy Yeast Bread (that anyone can make!)

Yeast bread does not have to be hard, messy or time consuming. Whether you are a busy mom with toddlers, or a 2 income family with teenagers, you can put this whole grain, heart healthy, low fat bread on your table in less than 2 hours, and with no kneading and no messy kitchen. Try this bread out on your family - but beware, you might have to fit it into your daily schedule when they polish off a loaf every day!

Original recipe from Heidi Swanson, http://www.101cookbooks.com/archives/easy-
little-bread-recipe.html

Strawberry Banana Cottage Cheese Shake

The cottage cheese makes this shake incredibly thick and rich tasting, while giving a whopping 22g of protein to help keep you full and 13% of your daily calcium! The touch of honey makes it perfectly sweet, and it does not taste like a diet food!!

Posole In Broth

From Heidi Swanson Again! 101cookbooks.com I used chicken broth, but original recipe is veg/vegan using vegetable broth.

Garlic Ginger Shrimp Curry

Spiced shrimp, butternut, lentils and chickpeas, in a red curry and coconut sauce. Delicious! Easily vegetarian by leaving out the shrimp, and vegan by swapping oil for the butter.

Wild Rice and Cranberry Salad

This recipe was taken from another, changing the nuts, cranberries and sugar content. Also, using the right calorie count for the rice.

Crockpot Chicken Jollof

Altered from a Diet Crock Pot Booklet! This recipe takes a bit of time to prepare, but cooks in only 4 hours. You can prepare it at lunch time and have it ready by dinner!

Pesto Spaghetti Squash

A delicious way to NOT eat carb-o-licious pasta!!

Pesto Concentrate

Most nice, thin pesto is about 1/2 oil!! This pesto concentrate paste has all the flavor, with next to no fat! Keep this in a container in the fridge and thin to your liking when needed.

15 Bean Soup

This is a basic bean soup, using the bag of Hambeens 15 bean soup, but NOT that terrible seasoning packet!!

Indian chicken, lentils and rice

Yummy Indian spices in an all-in-one dish! This is a non-saucy rice dish. I start this on the stove and finish in a rice cooker, but you can easily do it all on the stove.

Ultra-Basil Chicken in Fat-free Cream Sauce

This saucy chicken is in a dry-flour roux. No added fat! Also, unsweetened almond milk is used to cut fat and calories, and make this dish lactose free! The sauce tastes different because of those omissions, so lots of strong herbs and spices are used to make this a yummy dish your whole family will enjoy! The half-cup serving size and very small amount of calories make it easy to chose one or two servings for lunch or dinner!!

Grissini - Hard Italian Breadsticks - Toasted Sesame

These snappy breadsticks are traditional Italian, and you can eat several of them to fulfill your need-for-crunch, without blowing the diet! Nutritional info is per stick, so you can easily calculate.

Kara's Fast Dinner Rolls

Super fast bread with just one rising!!

Crispy Broiled Italian Swai

This yummy fish is rather new the the American market. It is a type of catfish-shark. Much milder than the American channel catfish, it is more similarly flavored to the flaky white fish we are familiar with - tilapia, cod, flounder, etc. But the big difference is that swai is very firm, and not mushy at all, and has very little fishy flavor! This recipe uses crushed triscuits for the fish breading to give a super crunchy bite. Experiment with diffent seasonings!!

Almond Lace Cookies

The original recipe uses pecans and includes a delicious orange filling - check out the Bon Apetit website for that. I've changed the recipe to use almonds and saved 10 calories per cookie! Since I left the yummy filling out, I added the almond and orange extracts for extra flavor - I also reduced the butter slightly.

Indian Lentil Soup

Altered from another recipe on this site to use less fat and a bit more water.

Broccoli Cauliflower Casserole

Taken from another recipe on this site to be even lower in fat!! I also altered this to use the same seasonings that I put into my mac n' cheese and au gratin potato cheese sauce!!

White Fish Picatta

Taken from Nancy's Tilapia Picatta and altered for less fat!


Incredible! (1 rating)
Creamy Garlic Parmesan Penne with Turkey and fresh Veggies

My tasty side dish with loads of meat and vegetables to make a full meal!

Whole grain Muffincakes!

Like a muffin and a pancake! You could eat these with syrup, but they're moist and flavorful enough to just tear apart and eat with your hands. Use whatever whole grains you have on hand!

Breakfast Custard - plain

Looking for a new way to cook eggs for breakfast? Want more protein in your oats? More fiber in your eggs? This is the recipe for you!!

Pita Bread

Lovely Pita Bread!

Navy Bean & Ham Soup

Soup recipe from The Goodhousekeeping Illustrated 1980. Photo with my Millet & Butternut cakes.

Chick Pea & Pasta Salad

Inspired from another recipe on this site, this dish is low in calories and fat, and high in protein! I threw this together with what I had on hand. A nice and easy pasta with garbanzo beans, cheese and fresh veggies!! Easily vegetarian by using veggie bouillon instead of chicken.


Incredible! (2 ratings)
Indian Cauliflower & Lentils

Yummy vegetarian dinner! Serve over rice or barley. I like barley best - it's crisp/chewy and has less calories than rice! YES the calorie count is correct - add this to your weekly menu and have a dinner where you can get really full without blowing it!

Beautiful Black Beans

This Carribean inspired dish makes for a beautiful presentation! The Red and yellow bell peppers, green celery and white strands of onion melt together with the black beans for a colorful and festive dish that is sure to please!

Tilapia Packets

Another yummy variety of oven/grill fish packet. This recipe does not include a carb - serve it with brown rice, pasta or potatoes!! This recipe serves a big portion of 2 fish fillets and 1.5C vegetables!

Creamy Garlic Parmesan Penne

Light cream cheese and unsweetened almond milk make this creamy comfort food fit into your low calorie diet! This one is fit for company - rich and so creamy, no one will be able to tell that it's not made with butter or cream!

Hearty Chickpea & Butternut Ginger Soup

altered from another recipe on here to use plain ground turkey, more spices, and dry beans.

Black Beans & Rice

Adapted from doctorgrandmas.com for less oil and no salt.

Chicken & Broccoli Casserole

I was so tired of high fat chicken casseroles. I also hate the fake-food flavor of canned soups!! Here's a nice creamy sauce, with a light cheese flavor. Leftover grilled chicken is wonderful and lends a smoky flavor to this great comfort food!!

Julia Child's Beef Stew with Rice

If you're looking for a traditional beef stew recipe, this is it! This recipe is from Julia Child's "Mastering the Art of French Cooking" and in French is called "Boeuf A La Catalane". I only altered it to use less bacon, less oil, and canned tomatoes. All the original french techniques are used to make this a phenomenal melt-in-your-mouth delicacy, fit for a king!! The sauce is actually velvety, and so rich!! Just add a steamed green veggie or salad to make a complete meal!!

Millet & Butternut Patties

Altered from another recipe on this site to use less oil and to specify the serving size.

This also makes a great hot side dish without making the cakes - just serve straight from the pot!

Jambalaya with Shrimp

Altered from another recipe to use less fat and to add shrimp!

Mini stuffed pepper appetizers

You would never guess that fat free cream cheese is used here, because the flavor of the Italian turkey covers it up! These are a wonderful party food for very low calories (check out the calorie count of a full fat recipe!) and I've even served them as a side dish!

These are also phenomenal in jalapenos. They are bigger, so just use 10 peppers, and double the calories for each one.

Cabbage Casserole with Swiss Cheese and Turkey

Altered from another recipe on this site to add some protein and real eggs! This is a mild but very flavorful dish. Dress it up by using Grueyere cheese, or add some red pepper flakes while sautéing. A wonderful meal - serve over brown rice to complete your protein and add a salad!


Very Good (1 rating)
Scrambled Oatmeal

Make this tasty savory oat scramble for a high fiber, protein filled breakfast that will keep you going! Add shredded spinach or zucchini to bulk it up and add vitamins without adding many calories!

Sonja's Lasagna Florentine

Only altered to use fat free cottage cheese, whole wheat noodles and a no olive oil. Delicious!! Use mozzarella instead of cheddar if you like, but it's actually really good this way!

Spiced Coconut Brown Rice

A yummy side to go with indian or asian food!

West Indian Red Beans

Originally a Moosewood recipe! Altered to use no extra oil.

Un-baked Ziti - no cheese

This is basically one-pot spaghetti!

Lemon Achiote Grilled Tofu

A wonderful, flavorful way to grill tofu from Heidi Swanson!! The first time I made this, I didn't have the right seasonings, so I subbed smoked paprika and chili powder. It was still fantastic!!

Green Pea Soup

Heidi Swanson again!! I only changed the amount of butter used.

Palak Daal

Heidi Swanson again! This version with no added sodium, and I added some garlic and onions.

Mrs. Dash Marinaded Chicken

Basic chicken with marinade

Chicken & Fruit Korma

Altered from another recipe for my own preferences

Bourbon Chicken

Altered from another Bourbon Chicken recipe on this site to be even lighter!

Naomi's One-pot Quick & Easy Spaghetti & Meatballs

Do it all in just one pot! This recipe uses canned sauce, frozen onions & peppers, and pre-made frozen meatballs for a one pot meal with almost no clean up! The shredded veggies are an easy way to hide lots of nutrition from picky kids - or husbands!

Naomi's Garbanzo Bean Cupcakes

Gluten free , high protein and low GI!! Moist and very tasty!!


Very Good (1 rating)
Whole Wheat Spaghetti with Veggies

A simple and tasty side dish for fish, beef or chicken! My own recipe!

Parmesan Tilapia

Changed from another Spark Recipe to reflect different topping amounts, different cooking method and the correct amount of fish.

Spicy Peanut Chicken with Noodles

It's all here! Pasta, chicken, a delectable peanut sauce and veggies!

Cream of Broccoli & Cheese Soup

Broccoli soup is easy to make lo calorie - just use lo cal milk & cheese. The hard part is making it filling enough! Add some white beans, and voila! Super creamy (with no milk!) and lots of fiber to keep you going on a cold day! Serve over some brown rice for a complete protein!!

Frittata - HS

Frittata from Heidi Swanson's Super Natural Every Day.


Incredible! (2 ratings)
Thai Pork

Altered from a National Pork Board recipe to use no oil, and for a different method of preparation.

Split Pea Soup a la Betty Crocker

This is the Betty Crocker Recipe for Split Pea Soup but WITHOUT the ham.

Quick Chunky Tomato Soup

A nice way to make canned tomato soup taste like homemade!

Seitan Stroganoff

Best when made with Seitan O' Greatness!


Incredible! (1 rating)
Seitan O' Greatness - modified

I have modified this Seitan O' Greatness to taste more like chicken or beef. The basic ingredients remain the same. This modification is NOT vegetarian because of the bouillon.

Creamy Bacon Horseradish Sprouts

A creamy & spicy way to serve brussels sprouts!

Almond Cinnamon Rolls!

Cinnamon rolls made from Pilsbury Crescent dough!

Onion Chapatis

A very good spiced chapatis with onion & cilantro!

Linguine with Escarole and Shrimp

Altered from eatingwell.com to use no oil:

Lots of tangy lemon, fresh tomatoes, escarole and shrimp create an incredible sauce for whole-wheat pasta. Serve with a glass of Sauvignon Blanc and whole-grain bread.

Pita Pizza - completely homemade

The pita crust and the sauce are both homemade! This means that there's a good chance you'll have most of the ingredients in your house for whenever you want pizza! Is it as good as delivery? No. Of course not. Will it satisfy your craving for junk food on movie night and keep the kids & hubby happy? Probably ;-)

Baked Oatmeal - custom

Altered from lo cal baked oatmeal to use whole eggs and less salt.

Oatmeal Crackers

Thank you Heidi! I altered these to cut the recipe in half, use whole wheat flour and use almond milk instead of whole.

photo by Heidi Swanson
www.101cookbooks.com

Light Iced Coffee

A very tasty iced coffee! I keep decaf. instant granules in the house so I can enjoy this treat in the evenings! And, I love that the coffee flavor is strong enough that you don't taste the 'fake' flavor of the sweetener!

Pork Shoulder with Beans & Greens

Altered from Chef Meg's to reflect the ingredients I had.

Turkey Lasagna - no boil

An easy, protein packed lasagna! No need to boil the lasagna noodles. Some italian turkey is used for flavor, and some tofu for an extra protein punch!

Shirred Eggs & Toast

These baked eggs are a yummy change! Serves one, but you can serve up to 6 using one muffin tin.

SPICY Molasses Cookie Bites

Altered from a civil-war era recipe on this site. These cookies are puffed and dry inside, not chewy or crisp.

Chocolate Chocolate-Chip Cookie Bites

These mini chocolate chip cookies are rich enough to satisfy your chocolate craving without blowing your diet!

Stuffed Peppers

Swiped and altered from another recipe on this site!

"Rice Diet" Wheat Berry Pilaf

A wonderful crunchy/chewy side dish! Adapted from drgrandmas.com to use less oil and no added sodium.

Honey Dijon Salad Dressing

Swiped and then modified from another recipe.

Un-baked Ziti

Do it all on the stove! Very much like baked ziti or lasagna, cheesy and gooey and so yummy!


Incredible! (1 rating)
Almond Granola

Taken and adapted from Pecan Granola on this site!

Barbeque Sandwich for lunch

I threw this together for lunch one day when I wanted MEAT!

Quinoa & Shrimp Risotto

A delicious and very filling almost-one-pot meal! All your major food groups are included here - protein, carbs, veggies and a touch of dairy. This is a very flavorful warm-you-up comfort food - perfect for a chilly day! Altered from the original for my own tastes and diet.

Chili with turkey

My homemade chili recipe

Last Minute Tilapia

I came up with this dish one night when I hadn't started anything for dinner, but I was hungry! Nutritional info includes rice.

Baked Turkey & Egg Cups for Two

Idea from another poster, changed to reflect what I have on hand!


Very Good (3 ratings)
Loaded Whole Grain Muffins

Fruit, veggies and whole grains! Altered from another recipe to use all whole grain flour and whole eggs.

Carrie's Crunchy Granola Bars

This recipe was taken from another member - I just altered it to make 12 instead of 15!

"Rice Diet" Basic Sauteed Summer Squash

The most basic sautéed squash - made into a recipe simply for ease of adding to my diet! No added sodium.

Creamy Dressing for Spicy Sandwiches

I came up with this cool and creamy dressing for spicy sandwiches, like a curried couscous pita, gyro, etc. I made it when I didn't have yogurt or cucumber to make Tzaziki!

"Rice Diet" Warm Red Cabbage Salad

A lovely sauteed red cabbage dish from Heidi Swanson. Altered for no sodium or cheese.

Photo also by Heidi Swanson
www.101cookbooks.com

Scottish Oatcakes - fine milled

Traditional Scottish Oatcakes

New Orleans Gumbo

I made this gumbo just a couple of weeks before taking a trip to New Orleans. We ate gumbo in the French Quarter, and I was thrilled to find that my gumbo was just as good! Try to find file - it really helps with the traditional flavor.

Spaghetti Squash with Brussels Sprouts

A delicious and light way to eat sprouts, chick peas and spaghetti squash! A dusting of parm would finish this off deliciously!

Basic Roast Butternut

A low-calorie sweet and smooth carb!

Lowest Cal Chocolate cookie EVARRRRR!

Not the best cookie I've ever come up with, but hey - they're only 13 cals! Adapted from another lo-cal cookie recipe

Veggie Sushi for One

My personal Sushi recipe for myself - not traditional, just my favorite ingredients.

Zuppa Toscana - my version

This is basically Jamie's Lo-Cal Zuppa Toscana, but made with ingredients I can get here. This recipe is also semi-lo sodium.

Quick Somen Pad Thai

Something I threw together from my fridge for a quick lunch for 2 one day. This is not at all traditional - just Pad Thai flavored noodles.

"Rice DIet" Spicy Cauliflower

A wonderful cauliflower recipe by Heidi Swanson. Altered to have no added sodium.

Crab-Stuffed Fish Casserole

An absolutely wonderful, flavorful, cheesy fish dish! I would make this every week and never get tired of it!!

Rye Meteil - Peter Reinhart's recipe + 20%

Peter Reinhart's Rye Meteil from his cookbook "Whole Grain Breads" copyright 2007. If you wish to use this recipe, you must have access to this book for the techniques. Check your local library!!

Sunflower Seed Dressing

no added sodium - wonderful on spinach salad!

Shrimp Scampi

I used about 1/10 the butter that it called for in most recipes to make this a more diet-friendly recipe. Not for every day, but for special occasions, you don't have to blow your diet entirely to have a nice shrimp and pasta dish!

Sugar Plums

Who knew that a holiday treat could be low in calories? Just be sure to take them to a party so you won't have to look at them for too long!! I made this recipe from 2 other recipes.

Tuna-chick Salad

Tuna salad made with chick peas to bulk it up. Thanks to "Vegan 'Tuna' Salad" for the idea!

Honey Whole Wheat Dinner Rolls

Adapted from another recipe on Sparkrecipes to use all whole wheat flour, less eggs, salt and butter.

Roasted & Smoked Red Pepper Hummus

Lots of roasted and smoked ingredients here for rich flavor with no salt!!

"Rice Diet" Sesame Snap Peas

Easy sauteed snap peas or green beans

"Rice Diet" Roasted Tomato Soup

An absolutely beautiful tomato soup. Mellow, smoky, not tart or acidic, and it doesn't even need salt!

"Rice Diet" Curried Black Beans & Barley

For Rice Diet Detox Day - this is 2 Starch servings

"Rice Diet" Tomato Sauce

No-salt added tomato sauce with white wine