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TAMI'S RECIPES: Healthy Vegi Dill Dip | Turkey Vegetable Sandwiches | Chicken Rice Medley | Crispy Whole Wheat Waffles|Cocoa Angel Cake| Cinnamon Pear
SALLY'S RECIPES: "Famous" Salad | Broccomole | Crustless Quiche | Puffy Apple Dessert | French Fries| brownies
KELLY'S RECIPE: Chicken Sauté
DORIS' RECIPES :Lowfat Lasagne |Frozen  Lemon Pie | Lemon Baked Chicken | Turkey & Biscuits
NANCY'S RECIPE: Orange Chicken
JANET'S RECIPE: Hot chicken Salad
JANUARY WINNER!!!!Karen's Recipe: Lemon Pineapple Cheesecake
Tami's Recipes:
Healthy Vegi Dill Dip

1/4 cup lowfat buttermilk
1 cup lowfat cottage cheese
1 cup lowfat yogurt
1/2 tsp. dried dill weed
Assorted vegetables
Blend the buttermilk, cottage cheese, and yogurt in blender until smooth. Stir in the dill weed to taste. Serve as a dip with assorted vegetables or spoon on cooked vegetables for a unique tang.
Turkey Vegetable Sandwiches
1 Tbsp. plain low fat yogurt
1 tsp. dijon mustard
1 tsp. parsley flakes
1 hamburger bun
3 spinach or lettuce leaves
1 slice lowfat mozzarella cheese
1 slice cooked turkey
2 bell pepper rings
In small bowl combine yogurt, mustard, and parsley. Spread on bottom of bun. Layer with spinach (or lettuce), cheese, turkey, and pepper rings. Spread remaining sauce on top of bun. Makes one serving.
Chicken Rice Medley
1 tsp. garlic powder
1/2 tsp. lemon pepper
1/2 tsp. basil
4 chicken breasts
1 Tbsp. margarine
1 1/2 cups water
1/2 cup mushrooms, sliced
1 tsp. lemon juice
1 tsp. grated lemon peel
1/2 cup uncooked rice
1 cup broccoli florets
Combine garlic powder, lemon, and basil and sprinkle over chicken. Sauté in margarine over medium heat just until browned. (instead of margarine, you could "Pam spray" your pan real good or brown chicken in lowfat chicken broth) Remove from skillet. Add water, mushrooms, lemon juice and peel, and rice. Bring to a boil. Return chicken to skillet. cover tightly and simmer for 15 minutes. (Add more water if rice is beginning to stick) Add broccoli and cook 5 minutes more or until all liquid is absorbed. Makes 4 servings.

Now, this one I must admit that I haven't tried yet, but I have been meaning to. If you do then I will! It sure sounds yummy!
Cinnamon Pear Halves
2 pears
4 tsp. sugar
1/4 tsp. cinnamon
4 scoops frozen, lowfat yogurt
Preheat oven to 350 degrees. Cut pears in half and core. Place skin side down in baking dish. Combine sugar and cinnamon and sprinkle over pears. Cover dish with aluminum foil and bake just until pears are tender (about 30 minutes). Serve warm with scoop of frozen yogurt. Makes 4 servings.

Crispy WholeWheat Waffles
2 cups whole wheat flour
1 Tbsp. sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/8 tsp. ground cinnamon
2 1/2 cups nonfat buttermilk
1 tsp. vanilla extract
3 egg whites
Vegetable cooking spray
Combine first 5 ingredients in a bowl; stir well and set aside. Combine buttermilk and vanilla; add to dry ingredients, stirring just until dry ingredients are moistened. Beat egg whites at high speed of an electric mixer until soft peaks form; gently fold into flour mixture. Coat a waffle iron with cooking spray and preheat. Spoon 1/2 cup of batter per waffle onto hot waffle iron, spreading batter to edge. Serve warm with syrup. Makes 12 waffles

Cocoa Angel Cake
3/4 cup cake flour
1/4 cup cocoa
1 1/4 cups sugar
10 egg whites
1 tsp. cream of tartar
1 tsp. vanilla
1 tsp. almond extract
Preheat oven to 350 degrees. Sift flour, cocoa, and 1/4 sugar. Set aside. Sift remaining sugar. Set aside. Whip egg whites until foamy. Add cream of tartar. Beat eggs until stiff but not dry. Fold in sugar, gradually. Fold in vanilla and almond extract. Sift flour-cocoa mixture over batter gradually, and fold into batter. Pour into ungreased 10-inch tube pan and bake for 45 minutes, or when toothpick inserted in cake comes out clean. Makes 12 slices.

Sally's Recipes:
I call this my "Famous" Salad, because if I invited you over for lunch and girl talk, this is what you would get served almost every time! I'm "famous" for serving this! Fortunately, my friends like it!

Salad greens (use a 1 lb bag of prepared salad)
Frozen peas - enough to cover
Grated cheese - I use cheddar
Dressing - 1 Cup fat free Mayo, 2 T of sugar (to taste), 1/4 cup rice vinegar, 2-4 Tablespoons of parmesan cheese - mix well and spoon over the top of the salad.
Cover and refrigerate up to 24 hours (this is best chilled for at least several hours).   Before serving, toss to mix the dressing throughout, and add a few shakes of BACOs.
PS -- the dressing is also wonderful for use on the pre-bagged coleslaw mixture.

Ok - I admit, this is not a good as the real thing, but hey, it's much better for you!   Serve it with whatever you like!

1 1/2 cups Cooked broccoli stems (good use for the stems, if you buy fresh broccoli!)
1 1/2 tablespoons Fresh-squeezed lemon juice
1/8 teaspoon Garlic powder
(you can add any other spices you enjoy)
1 tomato -- diced
1/4 cup chopped canned green chile

In a food processor, blend the broccoli stems with the lemon juice and garlic powder until completely smooth. Add the remaining ingredients and mix well by hand.
Chill before serving for best flavor.
Crustless Quiche
1 whole egg
3 egg whites
1/2 Cup fat free cottage cheese
1 Cup broccoli - cooked & chopped
1/2 Cup finely chopped meat (ham / chicken / crab, etc)
1/4 Cup grated cheese of choice
add to taste: chopped onion/ chilies/ red or green pepper, etc.
Spray a  inch pie plate with Pam, and add mixture. Bake at 325F for 30-35 minutes, or until a knife inserted in center comes out clean. Let stand 10 minutes, and serve.
Puffy Apple Dessert (or breakfast!)
Beat together until smooth and fluffy:

2 egg whites | 3/4 cup sugar | 1 tsp. vanilla |
1 tsp. baking powder
Beat in:  1/2 cup flour
Stir in: 1/3 cup chopped walnuts
1 Cup chopped apple

Turn into an 8 inch pie pan that has been sprayed with Pam. Bake at 350F for 30 minutes. This will puff up as it bakes, then collapse as it cools. Serve warm.
Just as good as French Fries!
Scrub and slice into French fry shapes as many potatoes as you need. You can leave or remove skins - your choice!
Put in a single layer on a cookie sheet or jelly roll pan, that has been sprayed generously with Pam. Spray the sliced  potatoes with Pam, and add a touch of seasoned salt.
Bake at 425 for about 30-40 minutes, every 10-15 minutes, flip them over and redistribute them so they cook evenly.
These are my guys' favorite - they do taste very good!
Low fat brownies
Preheat oven to 350. spray an 8" square pan with veg. spray.
In a medium bowl, mix together; 1/2 cup flour | 1/2 cup cocoa |  1/4 tea. salt. set aside
In a large bowl, mix together; 3 egg whites |  3/4 cup sugar |  6 T applesauce |   2 T oil |
1 1/2 teaspoons vanilla.
Stir in flour mixture until just blended, do not over mix. Pour into pan and sprinkle with 1 tablespoon chopped nuts (optional).
Bake until just set, about 25 minutes.
cut into 12 squares
calories; 112 carbos; 18g protein; 2g sodium;60mg fat;4g cholesterol 18mg
recipe can be doubled for a 9 x 13 pan .

Kelly's Recipe:
This is my daughter's favorite. Every time she comes home from college she wants me to make this.  It take about 30 minutes to make.
Chicken Sauté'
2 Tablespoons of Vegetable oil
1 LB Chicken cutlets, pounded (I use ziplock bag and side of a hammer)
1/4 Teaspoon Salt
1/4 Teaspoon Black Pepper
1 Large Onion
1 Teaspoon Fennel Seeds, crushed
1 Can (8 oz) Stewed Tomatoes
1/4 Cup Black Olives, quartered (Optional)
Cooking Hint: For tender chicken and better browning, dust chicken with flour before you sauté'.
1. Heat 1 Tablespoon Oil in skillet over medium-high heat.
2. Season chicken with salt and pepper then flour. Sauté until browned on
both sides 2-3 minutes. Remove, reduce heat to medium.
3. Heat remaining 1 Tablespoon Oil and sauté' Onion and Fennel Seed for
about 3 minutes until onions are transparent.
4. Add Tomatoes, stirring to loosen any browned bits from the bottom of the
Return chicken to skillet and stir in olives. Bring to a boil and heat 3 minutes.
This recipe is best when served over rice. I use Minute-Rice. This is one
of those one pan meals. Yea! not to many dishes to wash. I usually double
all of the goodies except the chicken.


DORIS' LOW FAT RECIPES (I enjoy recipes from JoAnna M. Lund who is the author of the "Healthy Exchanges" series of cookbooks. She is very brand conscious, having experimented and found which brands taste the best and give the best results. Since she cooks for a diabetic husband, her recipes usually call for sugar-substitute products, but regular sugar can be substituted in all cases and adds only a few extra calories.)

8 oz. Ground 90% lean turkey or beef
1/4 Cup chopped onion
1 3/4 Cups (one 14 1/2 ounce can) Italian stewed tomatoes, coarsely chopped with their liquid
2 C. (two 8-ounce cans) Hunt's Tomato Sauce
1 t. Italian herb seasoning
2 C fat-free cottage cheese
1/4 C. (3/4 ounce) grated Kraft fat-free Parmesan cheese
1 egg, slightly beaten, or equivalent in egg substitute
1 T dried parsley flakes
6 uncooked lasagna noodles
1 1/2 Cups (6 ounces) shredded Kraft reduced-fat mozzarella cheese

Spray a 9 X 13 inch glass microwavable baking dish with olive oil-flavored cooking spray. Cook meat and onion until brown, breaking into small pieces. In a medium bowl, combine meat mixture, undrained stewed tomatoes, tomato sauce, and Italian seasoning. In another medium bowl, combine cottage cheese, Parmesan cheese, egg, and parsley flakes. In prepared baking dish, layer 1 cup meat sauce, 3 uncooked noodles, 1/2 of cottage cheese mixture, and 3/4 mozzarella cheese. Repeat layers, starting with 1 cup meat sauce. Spread all remaining meat sauce on top. Cover and microwave on HIGH for 15 minutes. Turn dish. Continue microwaving on MEDIUM (50% power) for 18 to 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 8 servings.
Each serving equals:
234 Calories; 6 gm Fat

What starts out tart becomes a nice sauce for the chicken when you bake it in a slow cooker. You've never tasted chicken as tender as the recipe of JoAnna's and you'll love the way this dish looks as much as the taste!

16 ounces skinless, boneless uncooked chicken breasts, cut into 4 pieces
1 lemon
1 teaspoon lemon pepper seasoning
1 teaspoon paprika
Place chicken pieces in a slow cooker. Squeeze juice of half the lemon over chicken. Sprinkle on lemon pepper and paprika. Cut remaining lemon half into thin slices. Arrange slices around chicken. Cover and cook on HIGH for 4 hours. 4 Servings, each equals: 180 Calories; 4 gm. Fat

3 Cups Yoplait plain fat-free yogurt
1 Cup Cool Whip Lite
2 (4 oz. Serving packages JELL-O sugar-free lemon gelatin
1 (6 oz.) Keebler shortbread piecrust

In a large bowl, combine yogurt and Cool Whip Lite. Blend in dry gelatin. Mix well using a wire whisk. Spread yogurt mixture evenly into piecrust. Freeze for at least 4 hours. Remove from freezer 30 minutes before serving. Cut into 8 slices

Hint: If you like your lemon less tart, stir in 2 tablespoons sugar or equivalent amount of sugar substitute when adding dry gelatin. (Also, I would have to garnish with a few dollops of Cool Whip Lite and some wafer thin lemon slices or mint leaves to give this dessert "eye-appeal".)

Each serving equals: 190 Calories; 6 gm Fat

1 1/2 Cups (8 ounces) diced cooked turkey breast
1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1 Cup (one 8-ounce can) sliced carrots, rinsed and drained
1 Cup (one 8-ounce can) cut green beans, rinsed and drained
1 (7.5-ounce) pkg. Pillsbury refrigerated buttermilk biscuits
1/3 Cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. In a large bowl, combine turkey, chicken soup, onion flakes, and parsley flakes. Add carrots and green beans. Mix well to combine. Spread mixture into prepared baking dish. Separate biscuits and cut each biscuit into 4 pieces. Evenly sprinkle biscuit pieces over turkey mixture. Sprinkle Cheddar cheese evenly on top. Bake for 20 to 25 minutes or until biscuit pieces are browned. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Hint: You can substitute diced cooked chicken breast and 1 cup sliced fresh cooked carrots and 1 cup fresh cooked green beans for the canned.

Each serving equals: 208 Calories; 4 gm. Fat


NANCY'S RECIPE  Scoot1130@aol.com
Orange Chicken

This feeds 4 and has about 6g of fat per serving. It takes about 25 minutes to
1 T olive oil
4 boneless, skinless chicken breasts
3 Navel oranges (clementine are great to)
peel and cut two into bite size pieces
2 cloves of garlic, crushed or minced ( I cheat and use the kind in the little glass jar already minced)
1/3 cup of orange marmalade
3 T Lite soy sauce
1 bunch green onions, better known as scallions to most, thinly sliced .

With olive oil in skillet brown the chicken slightly, about 2-3 min. each side. Mix juice of the orange you didn't peel, marmalade, garlic and soy sauce. add this mixture to the skillet. Bring to a boil and simmer on low, cook covered for about 10 minutes. Remove chicken and cover while finishing glaze. Turn heat back up to Med High it takes about 2-3 minutes to form a glaze. Stir in orange pieces. Put chicken on plate or bed of rice, top with glaze and sprinkle on green onion.

Hot Chicken Salad

40 oz frozen chicken breast tenderloins
Fresh Frozen Cilantro (about a tsp)
Fresh Frozen chopped Garlic (about a tsp.)
Celery Seed (optional)

Place the chicken breasts in a large pot with water to cover.
Add some cilantro & garlic. Bring to a boil, then reduce heat & cook
until tender.

Drain the chicken breasts & allow to cool slightly. Mash the chicken breasts to salad consistency. Add LOW FAT MAYO & celery seed (optional) to taste.
Serve on a Pistolette bun or bread or with crackers.!!! YUM!
Janet ... BOYDS Bears N' Buddies
Your Boyds Information Headquarters

ribb.gif (2936 bytes)Karen's Recipe geekware@execpc.com
Lemon Pineapple Cheesecake

Prepare a graham Cracker crust in a 9 x13 in pan
Finely crush 1 package of graham crackers (this is just 1 package in the box)
Add 3 T melted margarine (or butter)
Stir together and press into bottom on pan, reserving 2-3 T for later.
Bake in 350 oven for 5-10 minutes (you can skip this if you want)
Filling:  1 Large package of lemon jello or 2 small packages (sugar free or regular).
1 8oz package of cream cheese (non fat, low fat or regular), at room temperature.
1 22oz can of crushed pineapple, drained
1 Large container of cool white (lite or non fat is ok), thawed

Dissolve jello in 2 C. boiling water. Stir until dissolved, then
refrigerate for 1 hour or until slightly thickened.
After slightly thickened, beat cream cheese, then add jello. Beat until mixed. Then add coolwhip and fold in pineapple.
Pour into crust and sprinkle with reserved graham cracker crumbs. Refrigerate until set.
This recipe is always a hit. People with diabetes or low fat diets love it because you can make it with no additional sugar is needed.


TIPS FOR REDUCING FAT webcook.gif (3411 bytes)

*Apple sauce can be substituted for oil when making cake mixes.
*Use egg whites instead of whole eggs when you can.
*Use only skim milk. If you can't tolerate it, try adding non fat powdered milk to it. It will have a whiter color, and pack more protein, too, without any added fat.
*If you like cream in your coffee, try using non-fat evaporated canned milk. It's great for quiches and other recipes that call for cream or half and half.
*always use Pam instead of oil when sautéing.  --sally

1. Steam, boil, or bake vegetables, or stir fry them in a small amount of vegetable oil. (you can also use the canned Swanson's chicken broth to stir
fry in...skim the solid stuff off the top first)
2. Season vegetables with herbs and spices rather than sauces, butter or margarine.
3. Try lemon juice on salad or use a yogurt-based salad dressing.
4. To reduce saturated fat, use tub margarine instead of butter or stick margarine in baked products. Use vegetable oil instead of solid fats when
5. Try whole-grain flours to enhance flavors when making baked goods with
less fat and fewer cholesterol-containing ingredients.
6. Replace whole milk with skim or low-fat milk in puddings, soups, and baked goods.
7. Substitute plain low-fat yogurt, blender-whipped cottage cheese or
buttermilk in recipes that call for sour cream.
8. Choose lean cuts of meat and trim any visible fat from meat before and after cooking.
9. Roast, bake or broil meat, poultry or fish so that fat drains away as the food cooks.
10. Remove skin from poultry before cooking.
11. Use a nonstick pan for cooking so added fat will be unnecessary; use a
vegetable spray for frying.
12. Chill broths from meat or poultry until the fat becomes solid. Spoon off the fat before using the broth.
13. Eat a vegetarian main dish at least once a week.
14. Limit high-fat cheese intake.
15. Use 2 egg whites in place of 1 egg in recipes. --TAMI


When you get an attack of the munchies, reach for one of these ideas - they are all under 100 calories!
100 thin (2 1/2 ") fat-free pretzel sticks
25 fresh or frozen grapes
10 animal crackers
8 baked tortilla chips with 1/4 salsa
3 Cups 94% fat-free microwave popcorn with 1 Tbs. Fat-free grated Parmesan cheese
Three 2 1/2" graham cracker squares
3 whole medium carrots
3 small plums
2 Cups raw broccoli or cauliflower flowerets
2 medium tangerines
1 mini-bagel with 1 Tbs. Reduced-fat or fat-free cream cheese
1 frozen fudge bar
One 100% fruit frozen juice bar
1 medium banana
1 Cup sugar-free hot cocoa with 2 large marshmallows
1 ounce raisins or dried berries (cranberries, cherries, blueberries)
1/2 Cup chocolate nonfat frozen yogurt with one Tbs. Fresh raspberries
1/2 Cup lemon nonfat yogurt mixed with 1/2 Cup fresh blueberries
1/2 Cup vanilla instant sugar-free-fat-free pudding with 1 Tbs. Light whipped topping
1/4 cantaloupe topped with 1/2 cup nonfat vanilla yogurt - DORIS