More About PASTA3

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Recipes I've Shared:

Very Good (2 ratings)
Fruit and Nut Chai Cookies By Tamera

This shortbread like texture with the flavorful infused fruit and roasted nuts is a winning combination with the chai spice flavors. These are chock full of nutrients and satisfies the need for something crunchy too! Is it a cookie or is it a healthy snack. Even kids love them. My nephews could not keep their hands off!

Very Good (3 ratings)
Chocolate Cake You Say Yes! To by Tamera

I developed a recipe for a Lemon Blueberry Raspberry Cake that was around 100 calories per serving and thought that perhaps I could adopt similar ingredients to make a Chocolate Cake I can say, "Yes, I'll have a piece of that!" And here it is!'s good!

Lemon Blueberry Raspberry Single Serving Cakes by Tamera

I want to have my cake and eat it too! I created this recipe, after a few epic fails, to devise a delicious dessert cake that had only about 100 calories. This is it! It's a great summer dessert that I can incorporate into my daily living. They freeze really well so I can grab on when the craving hits! I hope you enjoy. Oh and it's easy to make too! Bonus!

Deep Dish Pizza Hearty Portion by Tamera

Sometimes I crave PIZZA and want to have something I throughly enjoy and has a true caloric definition and this one is my go to! I make the dough homemade with whole wheat flour to add to it's nutritional value and fill me up with bread as opposed to so much cheese. Each slice is one full ounce of cheese. You can bump up the protein by adding more lean hamburger meat. And check it out, only 24% fat! That is a win in my diet plan on lot's of levels!

Apple Lowfat Reg Size Scones By Tamera

A satisfying scone that is fluffy, tasty, and regular size! It's so nice to have a scone and stick to a diet! I love this recipe!

Very Good (1 rating)
Fruit and Cool Whip Dessert by Tamera

I thought this was a good dessert to eat until I realized that the recipe was outdated on Spark and did not include many of the ingredients that I originally had in the recipe. So ot is far to high in calories for sure but tastes so good! Dang!

Oatmeal Nut & Cranberry Cookies by Tamera

Put those store bought granola bars away and pick up two of these! Mix and match your dried fruits and nuts and enjoy a satisfying snack!

Chicken Vegetable Soup with Cashew Cream by Tamera

A healthy alternative to the cream based cream of chicken soup. I promise you will not miss the cream! It not only has a wonderful creamy flavor, it also has a much longer shelf life than the traditional cream base. No one will know the difference!

Very Good (2 ratings)
Apple Crust-less Crunchy Top Pie by Tamera

Well we don't save too many calories with crustless apple pie but we do save a load of fat! Love the fall time of the year and just cannot give up apple pie or apple crisps! So this one fills the need and I get some nice nutrition from apples with out the saturated fat! So Satisfying!

Lemon Garlic Onion Sauce by Tamera

This lovely sauce elevates just about any dish and can be used on Chicken, your favorite steamed or cooked vegetable. (My favorite are string beans, broccoli, roasted carrots!)

Ginger Chicken by Tamera

I love Caramel Chicken a famous Thai recipe but it calls for a half cup of sugar for a serving of 4! So I set out to make the recipe with far less sugar and calories and what I got was amazing!

Pumpkin Muffins by Tamera

These have all the warm spices of the season and they are so soft and pillowy that you don't even need frosting! If you do want to dust with powdered sugar you can do that to keep the calories under control. Less than 200 calories for muffin. Bite you lip!

Dutch Walnut Apple Crisp by Tamera

A crustless pie is really what this is with the yumminess on the top! I love the walnuts and thick layer of apples. The calories are kinda high but once in a while worth it in the fall of the year!

Very Good (1 rating)
Roasted Carrot Linguini by Tamera

Sometimes we need a big plate of pasta with all the taste within calorie constrictions! And this is it for me! Growing up Italian, pasta is my true comfort food!

Dark Chocolate Syrup by Tamera

A lower sugar content and higher chocolate content makes this syrup nice and chocolaty for Latte's, ice cream, Fresh Fruit, mix in with whipping cream and however you use chocolate syrup. I use this in my coffee for a sweeter as opposed to using sugar. Gives it an amazing flavor! The key is to use a high quality cocoa powder, organic is the very best!

Pumpkin Seed Crackers by Tamera

A tasty healthy cracker great on a cheese, meet, veggie, fruit tray. For me great for snacking!

Fajita Chicken Corn and Potato Casserole by Tamera

When you are hungry and need some food to stick to the ribs, this casserole is very satisfying without blowing your diet! Full of veggies and seasoning, a serving lasts and lasts! If you have room throw a dollop of sour cream on top. Mighty good.

Blueberry Lemon Mint Concentrate By Tamera

Just 1 ounce of this delicious concentrate to 2 cups of water can transform it with a big boost of Flavor! This can also be used for mixed drinks, vodka, rum or Wine Sparkler. Recipes for mixed drinks to follow in other comments. I found this concentrate loved it and developed the recipe for me to use at home! I think raspberries will be the next one I will try to make but will need to strain out the seeds!

White No Soy Stir Fry Sauce By Tamera

I prefer not to use soy and most chinese based sauces because the sodium level is so high. So I use my own versions and love this one. So creamy and as a bonus, vegan! This sauce would be used in your favorite stirfry either with or without meat. Choose your vegetables and par boil them to get ready for the sauce at the end in the wok or fry pan. This sauce would be amazing over pasta as well.

Crab Delight with Carrot Noodles by Tamera

All I can say is yummy! This dish is fast, easy, tasty and satisfies that need for pasta without the pasta!

Beef Tenderloin Snow Pea Red Pepper Stirfry by Tamera

I am always looking for ways to have stir-fry, without the added salt of traditional stir fry. And this one hits the mark! I love this sauce. It has a satisfying bounty of flavor and works well if you want to add rice as a side to this dish. The balsamic red peppers, made separately in this dish, has that salty flavor you come to expect in Stir Fry and makes all the difference. So not a step I would skip.

Very Good (1 rating)
Iced Latte' Da - Non Dairy by Tamera

Owning a high powered blender (I like the Nurtibullet brand) is key to the blending of this drink. I love Iced Latte's in the summer, although cannot justify all those worthless calories in commercial drinks.

Puff Waffles for One - High Protein by Tamera

I wanted to develop a waffle recipe that had a good amount of protein, is filling and tastes good. Serve this with fresh fruit, jam or a dollop of Rediwhip and you have an amazing meal albeit, more of a Bruch as it's not really low cal.

BBQ Chicken Quick! By Tamera

If you are craving BBQ chicken but have little time, this is a quick way to get you fix without using prepared BBQ sauce or firing up the grill!

Sunshine Carrot Apple Muffins

These are a treat and a healthy one at that although full disclosure, it's hard to stop at just one! They are so delicious. I love having these with tea or a salad at lunch and great for breakfast on the go!

Summer Lemon Blueberry Raspberry Cake by Tamera

Easy recipe, delicious, fresh and a lot lower calorie intake than traditional cake! You won't be disappointed with this summer favorite!

Vegenaise Base Fruit Salad Dressing

I love this dressing on a salad with Chicken and Fruit. It's creamy and satisfying. This is also the perfect Cole slaw dressing.

Very Good (4 ratings)
Dark Chocolate Covered Almonds

A great crunchy snack for special occasions albeit very satisfying!

OMG Granola Fruit and Nut Bars by Tamera

Finally a great granola bar. Hearty, tasty, satisfying, clean and healthy. I set up the recipe for 24 bars but if you are looking for a great breakfast bar to take along, eat two of them for 250 calories. I am surprised the calories are so reasonable with all the wonderful ingredients. So if you want to change up the nuts and fruits, have at it!

Clean Grain & Veggie Burgers by Tamera

Eating vegetarian one day a week is a good plan and these hearty burgers will be your whole families new favorite! These are delicious and satisfying plus they grill and freeze very well! Add these to your next grill out for guests and they will be amazed! So easy to make!

Very Good (2 ratings)
Undressed Potatoes By Tamera

If you need to throw something in the oven to go with supper then this is an easy fix and one you can personalize any way you desire. Add some veggies or different spices that you like and change them up. This recipe is basic, easy and should appeal to everyone in the family from young and up! Try BBQ dry rub, lemon pepper, Fajita season etc... for variety or one that goes with your main dish.

Tropical Chicken Salad by Tamera

Sometimes you just need a BIG salad to curb those hunger pains! This fresh fruit and vegetable salad is just the ticket! Minimal calories and maximum taste and flexibility. Taylor it to your liking using vegetables and fruits of your choice and or what you have on hand.

Very Good (2 ratings)
Mango Salsa By Tamera

A sweet and spicy compliment to fish or chicken. This is easy and quick to make and tastes best if it can marinate together for an hour or so before serving. Store in air tight jar. If you prefer you can use pineapple instead of mango or combine the two!

Very Good (1 rating)
Donut Muffins with Fresh Nutmeg By Tamera

You can have your donut and eat it too with this recipe! Fresh Nutmeg is the key to a GREAT donut. I use half and half for richness and balance out the fat content with flax milk. These are good frosted after you hit your goal or dusted with cinnamon and sugar. This is a wonderful sweet treat without killing the diet. Store in Freezer!

Very Good (1 rating)
Onion and Garlic Chicken with Sun-dried Tomatoes By Tamera

Wow what a tasty meal! You will not be disappointed in how easy it is too! So satisfying with a cup of steamed or blanched vegetables. My favorite is the sweetness of pea pods as it balances out the tangy sauce.

Cheese It Homemade Crackers

Never buy store-bought again! These are so easy to make and full of flavor. You won't crave a whole box. Just a few will satisfy you!

Ten Minute Italian Spaghetti

Oh yes it does taste amazing. You can have a delicious nutritious meal in 10 easy minutes. The key is having the ingredients on hand. Add steamed or blanched vegetables to add additional nutrition!

Mustard Vinaigrette By Tamera

This is a delicious mustard vinaigrette which does not have an strong mustard taste. It's a great balance of sweet and acid. I got the original recipe from a copy cat recipe from a popular Italian Restaurant. I Always change recipes so as not to violate copyright. The rice vinegar is so much smoother than regular vinegar

Very Good (2 ratings)
Chocolate Sauce/Syrup Homemade By Tamera

I use all organic ingredients for the rich, lovely, velvety chocolate sauce. Free from all preservatives and chemicals and costs pennies and only a few minutes to make at home!

Veggie Gluten Free Pizza, Crunch Crust by Tamera

This crispy crust pizza is delicious, easy and satisfying!

Strawberry Frozen Yogurt By Tamera 133 Calories!

Summer Time Fresh Strawberry Homemade Frozen Yogurt

Gingerbread Cookies No Frosting

I lke to make these with a little extra baking soda and powder and bake until light and fluffy about 10-11 minutes. Store in airtight containers and enjoy with cup of coffee to tea or a wonderful sweet and spicy hot snack!

Very Good (3 ratings)
Baked Beans by Tamera

These are great as a side dish or main course! I love them as in between meal snacks as they are satisfying and filling. Everyone raves about this dish when I serve it!

Cashew Cream (replaces half and half) By Tamera

This is for coffee creamer or to use as cream substitute in cream soups. This is also good for tea or coffee latte's. I use 1/4 cup cream in 2 cups of coffee.

Banana Walnut Muffins Weight Watchers Recipe Modified Tamera

Put walnuts on top of muffins for a nice crunch! Do not over bake! These are a very satisfying between meal snack or with a salad or a great breakfast.

Capallini with Chicken and Butternut Squash Noodles By Tamera

Whole 30 Recipe! Do not over cook noodles. Used Green Giant frozen noodles. Can use zucchini noodles instead.

LaMar Baked Fish (WALLEYE PIKE)

Incredibly decadent and easy way to make a satisfying healthy high protein main dish. The silky topping is full of flavor and a perfect complement to fish.

Corn Muffins Katie's Favorite!

Katie loves these muffins. The trick is to not over bake them!!!

Chocolate Fondue for Fruit By Tamera

This is a lovely decadent dessert for two! Sooo easy. Sooo good. Chocolate fix!

Lemon/Lime Muffins

I love using the egg replacer in this recipe. The muffins turn out nice a fluffy.

Apple Crisp For the dieter

I love apple crisp in the fall when the apples are fresh and juicy. This is one way I can get the dessert without all the sugar and fat. And I still enjoy it so much!

Tamera's Sunshine Fresh Apple Muffins

You can use 3 cups in any combination of carrots and apples. Sometimes I use 3 cups of apples but they do get very soft. I have also used whole wheat flour which makes a dryer muffin. Not as desirable. Store in refrigerator as they are very moist. I freeze them until ready to eat.

Very Good (1 rating)
Chocolate Souffles

Hard to find a delicious lower carb dessert and this one is certianly a little higher in carbs with 11 per serving but once in a while it's worth it! Low in sugar!
Taken from the Ghiradelli Chocolate Cookbook.

Gimme Quiche Eggs By Tamera

Soft, luscious, tasty, low carb, low cal, high protein, power breakfast or lunch. This is a nice change to plain eggs. I often use 3 egg whites or egg substitute instead of the one whole egg.

Minestrone Soup By Tamera

This is a favorite of our family and friends and have shared the recipe often! . Quick, low cal, low carb, low fat and seriously flavorful. No pasta and no beans. If you like it less thick, add only half a large can of sauce.

Cabbage Quiche Casserole by Tamera

Okay this is for hard core dieters! When you want Quiche but need to keep the calories ultra low, this one might work for you. Although not my favoite recipe it does fill the bill when getting over that plateau! carbs out of the picture?

Bread Dough Frozen for Individual Servings By Tamera

2 ounces each equals 122 calories each. I freeze in two ounce servings to use for individual fruit braids or rolls and pizza dough for one!

Beef and Broccoli with Ginger Sauce by Tamera

This is a fresh, tasty low sodium answer to stir-fry! I love stir-fry but don't like the heavy sodium content of soy sauce and other typical stir-fry sauce ingredients. I hope you love this option! Add other vegetables for variety. I love Beef and Sugar Snap Peas too!

BBQ Chicken with Creamy Coleslaw by Tamera

A southern charm, BBQ chicken and coleslaw. With a healthy dose of cabbage this recipe is best if the coleslaw has some time to sit in the refrigerator for a hour or longer before serving. Easy Peasy!

Grilled Shrimp Salad 150 Calories! by Tamera

This is actually a nice side dish to a main meal when you are craving something a little different than your typical side salad. With only 150 calories, this is a nice light summer alternative!

Diet Creamy Cucumbers

Rather than using sour cream in this recipe I substituted non fat yogurt. Let sit in refrigerator at least an hour. Over night produces even better taste.

Diet Apple Braid low sugar /fat

This is my answer for dessert on Fat loss diet. It combines on serving of my recipe for bread and one serving of fruit. Add any fruit. Apple or Strawberries.

Single-Serving Fresh Bread

I modified the Grissini Recipe so I can use the dough for other things like a fresh baked roll, apple braid or a fresh bread stick. I used less olive oil than the original Grissini Bread stick recipe calls for.

Meatball Soup Italian Style by Tamera

If a light Italian meal is what you are craving then a quick meatball soup is the answer. I love this fresh recipe and make the meatballs really small and bit size. My Italian grandma would be proud to enjoy a new way to eat meatballs!

Guittard or Ghirardelli Chip Gulten Free Cookies

No need to give up anything on gluten-free diet! I love these cookies with the big chocolate chips that Guittard or Ghirardelli offers. They are big on taste and gluten free! I also use mostly organic ingredients when ever possible. These are almost too good!
I recommend freezing the dough and making them fresh each time. Oohh that smell!

Brownies, Gluten-Free

I use organic ingredients from butter to organic gluten free flour. This is wonderfully chocolaty brownie.

Pizza, Gluten-Free on Crispy Tortilla

Crispy tasty pizza for the gluten free diet.

Waffles, Tamera's Best Ever Belgian Waffles!

These are fluffy and tasty. IF YOU WANT TO HALF THIS RECIPE TO 2 - 3 WAFFELS: I found if you half this recipe and substitute the milk with 1/8 cup cream and 1/8 cup cashew milk (water or other milk substitute works too like almond milk etc...) it makes the best ever even better. If you do this cut the flour back to about a half cup.

Minestrone Soup by Tamera, Mom's Best!

This is amazing, easy to make, loads of flavor in a short time! And it's so filling and satisfying as well. Fall, Winter Spring or Summer, it's always great!

Recipe Collections I've Shared:

Lower Calories of Old Favorites
Entertaining and Family Favorites, there are many ways to eat smart!
Recipes I Want to Try!!
My Low Carb Cookbook!
Eating lower carb does have its challenges. I love the fact that when you are challenged you find recipes and develop flavor combinations that stretch you in a new taste sensation and direction.
High Protein Low Carb
Salad Dressings
Healthy Snacks
Low cal Desserts
Chicken Dinners No Soy Sauce
Breakfast recipes I want to try