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Sides
Nutty Chicken Strips
Peppers with Parmesan Ranch Dip
Lime and Kiwi Margarita (Non-alcoholic)
Mini Ham and Chesse Frittatas
Spicy Roasted Cauliflower
Garlic and Herb Roasted Potatoes and Squash
Apple Slaw
Ingredients:
- 1/3 cup cornflake crumbs
- ½ cup finely chopped pecans
- 1 Tablespoons of dried parsley flakes
- 1/8 teaspoon salt
- 1/8 teaspoon garlic powder
- 12 ounces of boned skinless chicken breast halves or tenders, cut into strips
- 2 Tablespoons skim milk
Directions:
- Preheat oven to 400 degrees.
- In a shallow dish combine cornflake crumbs, pecans, parsley, salt and garlic powder.
- Dip chicken in milk, then roll in crumb mixture.
- Place in a 15x10x1 inch baking pan
- Bake at 400 degrees for 9 minutes or until chicken is tender and no longer pink (Temp of 160 degrees).
Yields: 15 pieces
Nutrition Information: Calories: 53, Fat: 3 grams, Protein: 5 grams, Carbohydrate: 2 grams, Fiber: 0 grams, Sodium: 42 mg.
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Ingredients:
- 1 medium red pepper
- 2 tbsp. reduced fat dressing
- 2 tsp. grated parmesan cheese
Directions:
Cut 1 ½ -inch slice from bottom of pepper; set aside. Cut remaining pepper into strips. Mix dressing and parmesan cheese. Spoon into reserved bottom of pepper. Serve with pepper strips
Serving- one recipe
Nutrition Information: Calories 120, Fat 6 grams, Sodium 460 mg, Carbohydrate 14 grams, Protein 4 grams
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Ingredients:
- 1- 12 ounce frozen limeade mix
- 1 kiwi
- 6-8 ounces of sparkling water (could use diet white soda)
- 1-2 cups of ice (the more ice the thicker the drink)
Directions:
- Place all ingredients into a good blender and mix until all ice is crushed/blended
- Serve
Yields: 6 servings
Nutrition Information: Calories: 138, Carbohydrate: 35 grams, Protein: .5 grams, Fat: 0 grams, Sodium: 155 mg
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Ingredients:
- Cooking Spray
- ½ cup finely chopped onion
- 2/3 cup chopped reduced-fat ham
- 1/3 cup shredded reduced fat sharp cheddar cheese
- 1 ½ Tablespoons chopped fresh chives
- 1/8 teaspoon dried tbyme
- 1/8 teaspoon black pepper
- 4 large egg whites
- 1 large egg
Directions:
- Preheat oven to 350 degrees
- Heat large nonstick skillet coated with cooking spray over medium high heat
- Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 m inutes.
- Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk.
- Spoon mixture into miniature muffin cups coated with cooking spray.
- Bake at 350 degrees for 20 minutes or until set.
Yields: 8 servings (3 mini frittatas)
Nutrition Information: Calories: 39, Fat: 1.5grams, Carbohydrate: 2.5 grams, Protein: 4.5 grams, Sodium: 121 mg
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Ingredients:
- 1/3 cup extra virgin olive oil
- ¾ teaspoon salt
- ¼ to ½ teaspoon crushed red pepper
- 1 medium head of cauliflower, cut into florets
Directions:
- Preheat oven to 450 degrees.
- In a large bowl combine olive oil, salt and crushed red pepper.
- Add cauliflower florets and toss to coat.
- Place cauliflower in a shallow baking pan and roast 30-40 minutes, stirring once, until browned.
May want to dip in low calorie Ranch dressing or low calorie Honey Mustard dressing.
Yields: 6-8 appetizer servings
Nutrition Information: Calories: 125, Fat: 12 grams, Carbohydrate: 4 grams, Fiber: 2 grams, Protein: 2 grams, Sodium: 346 mg.
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Ingredients:
- 2 1/2 lbs assorted small potatoes (such as fingerling, Yukon Gold or red Bliss, scrubbed), cut into 1/2 inch chunks.
- 2 yellow squash, cut into 1 inch chunks
- 3 zucchini squash, cut into 1 inch chunks
- 1/3 cup extra-virgin olive oil
- 1 tablespoon fresh rosemary (or 1 tsp dried, crumbled)
- 1 tablespoon fresh thyme (or 1 tsp dried, crumbled)
- 1 1/2 teaspoons fresh oregano (or 1/2 tsp dried, crumbled)
- 3 cloves garlic, minced
- 1 1/2 tablespoons balsamic vinegar
- 3/4 teaspoon fresh ground black pepper
Directions::
- Preheat the oven to 425F.
- Cover the bottom of a large baking sheet with aluminum foil.
- Place the potatoes and squash in a large bowl and toss with olive oil, rosemary, thyme, oregano, garlic, balsamic and pepper to coat well.
- Transfer vegetables to large baking sheet and spread into a single layer, keeping any leftover oil from the bowl.
- Roast the vegetables until tender, turning every 15 minutes with a long-handled spoon, about 30 minutes.
- The veggies should be tender on the inside and caramelized in places on the outside.
- Serve immediately.
Serves:8
Nutrition Information: Calories: 179, Fat grams: 7, Protein: 4 grams, Carbohydrate: 26 grams, Sodium: 21 mg
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- ¼ cup reduced-fat sour cream
- 2 Tablespoon sugar
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon ground mustard
- 2 pounds unpeeled, apples, julienned
- 2 Tablespoons lemon juice
- 1 large head of cabbage, julienned
Directions:
- In a large bowl, combine the sour cream, sugar, salt, pepper and ground mustard. Mix well, cover and chill for approximately 1 hour.
- Toss apples with the lemon juice. Combine the apples and cabbage and mix well. Just before serving, add the dressing and toss.
Exchanges: 1 1/2 fruit, 1 vegetable
Nutrition Information: Calories: 114, Fat grams: 1, Carbohydrates: 26 grams, Sodium: 173 mg, Protein: 2 grams, Fiber: 6 grams
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