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Recipes I've Shared:

Very Good (1 rating)
Oat Bran Bread (adapted from dukan)

I was looking for dukan inspired recipes and came across this bread. The sodium is a little high but you can reduce that by using reduced sodium or no sodium baking powder.

Watermelon Milkshakes

My husband and I love Cookouts Watermelon Milkshakes. but my diabetes doesn't love it quite as much. I came up with this version, thanks to my mom in law. Less than 250 calories for the whole batch and 3 grams of fat.

Slimmed Down Mocha Milk Shake

I got this milkshake idea from my mother in law.
Thanks mom

Ranch Dressing

Another Ranch Dressing. This makes a lot but the serving amount is 1/4 cup.

Mustard Sauce

Tried making Dukan Mayo, didn't like it so I turned it into a musated dipping sauce or marinade.

Pumpkin Spice Pudding

I love pumpkin spice pudding but could not find it in sugar free. Although this is not completely sugar free I managed to reduce the carbs from 23 g to 17 g per 1/2 cup.

Sausage and Scaliion Stuffing

I use this filling for stuffing mushrooms.

Cinnamon Wheat Oat Bran Muffins

My version of the Dukan Cinnamon Muffins.

Easy Oat Bran Bread

I found this recipe here. I wanted to know what just the "bread" counts were.

Chocolate Oat Bran Muffin

This is my take on Dukan Oat bran Muffins. I am not allowed to follow the Dukan completely but these I thought were good. I have another version that I make with wheat bran.

Twice Baked Cauliflower (Dukan Diet)

I found this recipe courtesy of Dukan Reminds me of twice baked potatoes. I just used what I had on hand. I am sure the counts can be lower but here is my take.

Chocolate Oat Bran Muffin

My mother in law gave me this recipe. Wow are they good. Hubby even likes these except he requested them to be more sweet.

Catalina Dressing 2

Always looking for a healthier version for my husband's favorite dressing.

Creamy Italian Style Dressing

My husband and I love Olice Garden. I found a version of the dressing online. I tweaked it to be more friendly for our health issues. Although my servings are a generous 1/4 cup there is still over 240 mg. of sodium per serving.

Taco Seasoning

My husband and I lvoe tacos, just can't have all the extra sodium.


I adapted this from Hungry Girl's Version.

Onion Sauce

My husband and I love Outback Steakhouse. Our favorite is the Onion, Brownbread and the Onion Sauce.
I found this version and tweaked it to our liking.

Revamped Sweet Baby Rays BBQ Sauce

I love BBQ Sauce, but it doesn't love my diabetes. I took bottled bbq sauce and tweeked it so I could have some every now and then.

Lightened Up Honey Mustard

My famlily loves honey mustard. When I don't make my own we like Frenchs Honey Mustard Dipping Sauce. Try this version you get twice the amount.

Coconut Cranberry Rice Pudding

I love rice pudding. I came up with this version took away some of the white rice with brown rice.

Chicken and Star Soup

I made this for my hubby. We were shopping for my mom and was looking for her some healthyier soups. My husband picked up a can of chicken and stars and I just happened to pick a bag of star shaped pasta. And well here it is....

Cajan Chicken Patties Low Fat

I love BK Chicken Sandwiches. So I came up with this recipe to satisfy that craving.


Looking for new soups for those cold winter days. Sometimes beef stew and chicken and dumplings are just too heavy.

Mango Salsa Chicken Bake

This is a revised version, however I was able to reduce some things except for the fat. I thought I had fat free sour cream, only had regular so I added some fat free greek yogurt for half the amount of sour cream. The original recipe called for three cups of sour cream.

Rotisserie Chicken and Gravy

I break down the chicken into pieces. I like the basket of my rotisserie better than the spit.

Lower Cal Vegetable Cream Cheese

I love cream cheese spreads, I don't like the taste of straight fat free cream cheese so I added neufchatel and replaced the full fat versions.

Strawberry Creamcheese Spread

I love the sweet breakfast spreads for toast. So I revamped my favorite kind. Strawberry.

Buffalo Chicken Bites

I love hot wings. So in search of a way to have them more often I came up with this recipe with a little help from Racheal Ray's base recipe.

Homemade Brown Sugar/Splenda Blend

Splenda brown sugar blend is too expensive for me being on a fixed income. I buy the walmart version of splenda and regular brown sugar. Mix equal amts and there you go for a fraction of the cost and you get a whole lot more then the name brand.

Reduced Fat Cheese Sauce

My husband and I love the white cheese sauce you get at Mexican Restaurants, however our waistlines don't. We came up with this version to e lighter and we made it versatile by leaving out the jalapenos.

Hidden Valley Ranch Dressing

I have tried making seasoning mixes to rcreate ranch dressing and while they do in a pinch... So I just stick to the packets and use fat free yogurt for the mayo and fat free buttermilk for the milk. I have a fat free version and a lower sodium version then they store bought ranch dressing. Most store bought dressigs have upwards of 200 mgrams of sodium. My version has only 155 fr 2 tbsp. You could splurge wth 1/4 cup and have less than 40 cal and a little more than 300 mg of sodium and no fat.

Shepherds Pie

This has become my husband's favorite. While it still has higher fat ground beef, I have added 1 pound of lean ground turkey and took out the cream and butter and added 1 % milk and light margarine in the mashed potatoes.

Hot Chocolate

Just a little something sweet. High in carbs but still a low fat version.

Egg Buns

Love These

Mock Heinz Ketchup with agave nectar

I changed the salt and instead of adding corn syrup I changed to agave nectar.

Mock Heinz Ketchup with agave nectar

I changed the salt and instead of adding corn syrup I changed to agave nectar.

Sweet and Sour Sauce

I was looking for a healthier version of red sauce at th Chinese restaurant. It is not a low carb food but makes a good substitute.

Broccoli Mushroom Alfredo with Shirataki Tofu Noodles

I love ALfredo, however I stay away from it because of the fat and calories. Well not anymore. I cooked up this version one night while experimenting wit House Foods Shirataki Tofu Noodles.

Sesame ginger Noodle Bowl

I love Chinese Food, however it doesn't love me back. So I came up with this recipe.


Growing up as a kid I loved the noodle casseroles my dad would make. This one is made out of shirataki tfu noodles and surprisingly is very good. It gives me that creamy texture that I crave and feels like I am eating real noodles. Not to mention the addition of carrots, celery, onions, and mushrooms.

Chicken and Mushroom Eggrolls

My husband and I love Chinesse food. I created these egg rolls for him, he does not like the cabbage pork ones.

Mango Smoothie

I was looking for a "milkshake" and decided to throw this together.

Iced Hazulnut Coffee

I Love iced coffees but they have gotten so expensive. I have a keurig now and love experienting with dfferent coffees and teas Now when I want a coffee drink, I make this.

Ranch Macaroni Salad

I changed up my mom's traditional macaroni salad. I swapped elbows for shells and 1/4 cup greek yogurt for the same amount of salad dressing mayo.

Sausage and Hashbrown Breakfast Casserole

This was one of those clean out the fridge casseroles. My first attempt at a Breakfast Casserole, already thinking of ways to "lighten" it up for next time.

Home made Pork Sausage

You could make this less fat and calories by using pork tenderloin. I just used what I had o hand.

"Catalina" Dressing

I found this interesting dressing made out of condensed tomato soup. I had no soup so I made that first and then made this dressing.

Fresh Mango Salsa

My husband and I love salsas. We needed to find some that were not as salty because we both have high bloodpressure. This one hits al the bells and whistles jut not all the sodium.

Peppers, Onions and Mushrooms

I made these sauted veggies to go with my chicken sausage patties.

Chicken Sausage

I was craving sausage, pepper and onion sandwhiches. So I searched and found a receipe that works for my family. This comes in at 129 cal and less than 6 grams of fat per sausage.

Curried Corn Bisque

This was a new soup I tested. Not bad for canned creamstyle corn and lite coconut milk.

Roasted Tomato Soup

I loved canned tomato soup as a kid and even now I still want that childhood comfort food. I turned 38 just a week or so ago and found this tomato soup online. I fell in love with it and it has become my adult comfort soup.

BBQ Sauce

Was looking for a low sodium, low sugar bbq sauce and came across a recipeusing vegetable juice. Skeptical but I tweaked it a bit and came up with this.

Mock Heinz Ketchup

I have had to find several alternatives to my favorite condiments. This has become a great sub for my favorite ketchup.

Black Bean Soup

I was looking for some new soups beside the old stand by of vegetable, and chicken noodle. Found this one and thought Mmmm sounds good. I do love black beans on nachos and salads so thought would give this a try.

Banana, Raisin and Lettuce Salad

This is one of my Grandma Ryder's salads she would fix us when we were kids. I just revamped it and added some raisins and sunflower seeds for crunch and extra sweetness from the raisins.

Reduced Fat Biscuits

A new healthier version to my yeast and crisco biscuits that my family has loved.

Low Fat Waffles

I was looking for a healthier version of my family's favorite waffle. This comes in at 146 cal and 4 grams of fat per half round waffle.

Hush Puppies

There is just no way to make these low fat and still keep the hush puppy. I used egg whites, water to reduce some fat and calories from whole eggs and milk.
I averaged about 1/4 cup oil retention from frying these in a deep fryer. Original recipe was 18 grams of fat per 3 hushpuppies. These are five hushpuppies for 9 grams of fat.

Stuffed Mushrooms

A new favorite for my hubby.

Hot Dog Chili

I love hot dog chili but it does not love me. I made this version with ground turkey and tomato paste.

Betty Crocker Loaded Mashed Potatoes,

This is a boxed family favorite, made just a little lighter with margarine and non fat milk. Shaved off 60 cal, 6 grams of fat and about 60 mg of sodium.

Spaghetti Sauce

Jazzed up store bought tomato sauce.

Pina Colada Smoothie

Non alcoholic smoothie. Great taste and really decadent. Original recipe called for cocnut milk. Very high in fat, sub the coconut milk for Jumez coconut pineapple nectar.

Mom's Revamped Macaroni and Beef

I loved this as a kid and still do as an adult. But I tweaked mom's to add more veggies and less salt.

Incredible! (1 rating)

My husband's favorite vgetable is lima beans. I revamped this fall favorite to be more figure friendly and added celery for a crunch. This makes a generous amount. I have allowed 1 cup servngs or just use a half cup and cut the counts in half.

Balsamic Glazed Grilled Chicken

I was given these ingredients on my menu and thought of a way to get hubby to eat a little healthier too. He just loved the marinade.

Whole Wheat Saltine Crackers, Low Sodium

Thought I would try my hand at making crackers. Can never find a low sodium, whole wheat cracker that is not too expensive. This makes 60 individual or12 serving, 5 crackers each.

Sweet & Spicy Pumpkin Soup

If you are in a rut on how to prepare pumpkin, Try this soup, with a little added brown sugar for sweetness you still get desert taste, just kicked up a bit.

Easy Turkey Casserole

An old favorite revisited. A few simple swaps allowed double the margarine and comes in just over 300 mg of sodium per serving. That is 400 less than original.

Dad's Cornbread

Feeling a little nastalgic.

Potato & More Soup

This is what I call a compromise soup. I love celery in my soup, and hubby doesn't. So I added bacon to keep my celery.

Cream of Soup Mix, Base

I found this by searching for low sodium cream soup mixes. I did not have low sodium chicken granules, so only used 6 tsp for the whole batch. This makes a great sub in a pinch for a cream soup.

Individual Apple Crisp

With this autumn staple in my house, I needed a lighter version. This saves 90 cal, 5 fat, 5 s fat, 31chol, 24 sod, 12 carb, and adds 2 fibers and half a protein.

Chicken and Dumplings

A family favorite for the colder months.

Apple Sauce Sugar Free

Easy homemade applesauce.

Onion Salt, lower sodium

A less salty alternaive to pre packaged onion salt.

Incredible! (1 rating)
Baked Chicken Wings

A low sodium marinade makes this a perfect party food or entree. Bake with skin on then remove after before eating. The nutritional values are for the skin being left on.

Hubbys Coleslaw

Hubby made this coleslaw and he made it regular. I am shocked at th calories an fat and sodium. I have been making the slaw lite for 5 years now and he decides to make it this time. I would have this only on special ocassions. I would only eat 1/4 cup of this at a time.

Chocolate Chip Shortbread Cookies

These are not low in calories but if you make these 1/2 oz instead of 7/8 oz you decrease the calories by about 20 and the carbs to 9 per cookie.

Tomato, Onion and Cucumber Pre mix

I keep this mix on hand in the fridge to throw into salads, top tacos, or faitas. Saves on prep for the night's meal.

Spiced Up Blackbeans and Rice

I love Mexican food, especially tacos, buritos, salsas and such. I think this is a good alternative to those canned refried beans tha tare high in fat and sodium that only allow a half cup serving. This makes a generous single serve or can be divided and made into tacos, just add lettuce, tomatoes olives, your favorite toppings and supper is seved.

Blackeyed Peas with Greenbeans and Ham

A family favorite remixed and lightened up. But still kept the same flavors.

Ranch Dressing

A low cal, low sod. family favorite.

Ranch Dressng Mix Powder

Everyone loves those bottled dressings. Here is a mix for ranch dressing that I think will become a favorite. My hubby and my neice just love this one.

Lighten Up Tuna Salad

A lighter version of diet staple with added veggies.

Mock Strawberry Ice Cream

A sweet treat that hits the spot when you get that ice cream craving.

Mashed Gingered Carrots

Another way to eat carrots

Recipes I've Rated:

Recipe Collections I've Shared:

Duncan's Delights
Here you will find some family favorites that have been passed down from mom to daughter for ages. But instead of the full fat versions, I have tried to ligten these as much as possible without sacrificing flavor. Also some new ones that my family enjoys.
Soup, Stews and Stocks
Breakfeast Ideas