Mix all ingredients together except for goat cheese. Gently mix in small crumbles of goat cheese. Form into patties and sprinkle both sides with salt and pepper. Slow cook in a pan on the stove or grill until cooked throughout. This recipe is made for a crowd or for batch cooking and leftovers.
Makes 11 burgers. Each burger contains 198 calories, 10.2 grams of fat, 3.4 grams of saturated fat, 85.5 mg cholesterol, 5.6 grams of carb, .5 grams of fiber, 3.1 grams of sugar, and 20.4 grams of protein.
Mix all ingredients (except broccoli) in a ziploc bag. Add broccoli and shake well to coat. Place florets on a baking sheet and roast at 400° for 15 minutes or until the broccoli is caramelized (brown tips).
This recipe makes 4 servings. Each serving contains 91 calories, 5.5 grams of fat, .8 grams of saturated fat, 0 mg. cholesterol, 10.5 grams of carb, 5.1 grams of fiber, 6.7 grams of sugar, and 2.1 grams of protein.
1/4 cup low fat mayonnaise (3-2-1 makes organic low fat, or you can use regular)
1/4 cup crumbled blue cheese
1 tablespoon Worchestershire sauce
1 teaspoon salt
1/2 teaspoon pepper
Directions
Mix all ingredients together well and serve with salad, buffalo wings, or baked chicken tenders rolled in your favorite hot sauce.
Makes 16 servings (1 tablespoon each). Each tablespoon contains 17 calories, .8 grams of fat, 2.1 mg. cholesterol, 1.1 grams of carb, .1 grams of fiber, .7 grams of sugar, and 1.4 grams of protein.
2 tablespoons fresh minced ginger (can be from a jar or tube)
2 tablespoons minced shallot
1 tablespoon balsamic vinegar
2 tablespoons raspberry vinegar
1 teaspoon red wine vinegar
1 tablespoon real mayonnaise
1 1/2 teaspoons mustard
1 teaspoon soy sauce
1 tablespoon maple syrup
1 tablespoon olive oil
2 tablespoons water
1 tablespoon poppy seeds
Directions
Combine all ingredients in a blender or food processor. Store in a small jar in the refrigerator.
This can be enjoyed as a light salad dressing and is also wonderful drizzled over steamed green beans.
Makes about 10 servings. Each 1 Tablespoon serving contains 33 calories, 2.5 grams of fat, .4 grams of saturated fat, 2.5 grams of carb, 2 grams of sugar, and 0 grams of protein.
4 cups zucchini, peeled, seeded and cut into 1 inch cubes
1 T Butter or olive oil
1 small to medium onion, chopped
1 cup shredded carrots
1 can cream of chicken soup (low fat)
1 cup (8 ounces) low fat or fat free sour cream or fat free greek yogurt
Seasoned Croutons (if you want)
Directions
Boil zucchini just until tender; drain. In a large skillet, melt butter. Add carrots and onion and sauté until tender.
Remove from heat and stir in sour cream (or Greek Yogurt) and soup (right out of the can). Stir in the drained zucchini and mix. Pour into buttered 3 quart baking dish.
Top evenly with croutons (if youre using them), cover with foil and bake at 350°F for 35-40 minutes or until hot.
My 4 cups of zucchini were generous (on the heaping side) and it works fine.
I do not use croutons and love it that way. Some people put a light dusting of breadcrumbs on top instead.
Mix and divide into individual tupperware containers for portion control. This dip pairs really well with green apples
Makes 4 servings. Each serving contains 49 calories, .2 grams of fat, 0g saturated fat, 0 mg. cholesterol, 7 grams of carb, .3 grams of fiber, 6.1 grams of sugar, and 5.1 grams of protein.
Lay cut cabbage on a cookie sheet. Drizzle with olive oil, and sprinkle generously with salt and pepper. Sprinkle rosemary on top and place garlic cloves in cabbage. Cover tightly with foil and roast at 400° for 40-45 minutes. If you do not cover tightly, it will char, so make sure not to leave any edges exposed.
When cabbage is almost finished roasting, place walnuts in a shallow pan on the stove and stir them on medium heat about 5 minutes or until they just start to toast. Add butter, balsamic, and apple cider vinegar and cook until slightly reduced. Toss glaze well with freshly roasted cabbage and serve immediately. I toss it in a bowl to make sure it is well coated.
Recipe makes 6 servings. Each serving contains 77 calories, 5.7 grams of fat, 1 gram saturated fat, 1.7 mg. cholesterol, 6.1 grams of carb, 1.7 grams of fiber, 3.4 grams of sugar, and 1.6 grams of protein.
Scoop out mushrooms, chop stems, and set stems aside in a bowl.
Preheat oven to 350°. Place mushrooms on a foil covered baking sheet and cook about 10 minutes or until beginning to soften. Blot off any excess water. Remove from oven to be filled with sausage mixture.
Heat olive oil in a pan and cook onions and chopped mushroom stems about 3-4 minutes. Add garlic and sausage and cook about 3-4 more minutes. Add spinach and cook until onions, sausage, and spinach are cooked. Add canned diced tomatoes and spaghetti sauce and cook until heated throughout.
Fill cooked portobello mushrooms with sausage mixture and return to oven 5-10 minutes or until mushrooms are fully cooked. You can top with a light sprinkle of Parmesan cheese.
Calorie count is based on lean sausage and 4 mushrooms. Each mushroom contains about 177 calories, 7.5 grams of fat, 1.3 grams of saturated fat 40.6 grams of cholesterol, 19.1 grams of carb, 4.2 grams of fiber, 9.8 grams of sugar, and 12.5 grams of protein.
1 small jar or can of your favorite pizza sauce (This will not all be used).
1/2 cup part skim mozzarella
any other toppings you like on pizza. My favorite is chicken.
Directions
Remove the stem and gills from mushrooms. Place on a baking sheet, flat side down, and bake at 350° for about 8 minutes or until slightly cooked. While mushrooms are baking, mix about 3/4 cup of crushed tomatoes with 1/4 cup of pizza sauce. Pizza sauce tends to be high sugar, so mixing it with the tomatoes gives you the same flavor with less sugar.
Remove mushrooms from the oven and fill with crushed tomato/pizza sauce mixture and top with your favorite toppings and about 1 Tablespoon mozzarella per pizza. Return to oven for about 5 minutes or until heated throughout. You can finish by broiling if you want to brown the cheese.
Serving size is 2 pizzas. Recipe makes 3 servings. Each serving (with only cheese) contains 132 calories, 2.8 grams of fat, 1.4 grams of saturated fat, 7.5 mg. cholesterol, 19 grams of carb, 4.2 grams of fiber, 8.2 grans of sugar, and 9.5 grams of protein.
This is an opportunity to be creative, so make it your own. You can add a sprinkle of Italian seasoning, use low-fat sausage, or add goat cheese instead of mozzarella. These pizzas are a great way to get your “pizza fix” in without going way over on calories.
Heat oil in a large skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to pan. Saute’ 6 minutes on each side or until done. Remove chicken from pan, tent w/ foil to keep warm. Add shallots to pan; cook 1 minute or until translucent. Whisk together beer and remaining ingredients. Add beer mixture to the pan and bring to a boil, scraping pan to loosen browned bits. Cook 3 minutes or until liquid is reduced by half. Return chicken to pan, turn to coat with sauce. Serve.
This recipe makes 4 servings. Each serving contains:
169 cal, 6.3g fat, 65mg cholesterol, 4.8g carb, 0g fiber, 4.3g sugar, 22.1g protein
