Thursday, April 10, 2008

Asian Coleslaw

Phase 1, 2, & 3
Prep Time: 10 min Total Time: 3 hr 10 min
Makes: 12 servings, 1/2 cup each

1/3 cup SOUTH BEACH LIVING™ Ranch Dressing
1/4 cup no-sugar-added peanut butter (0g trans fat)
1 Tbsp. lite soy sauce
1 bag (16 oz.) coleslaw blend
1 Tbsp. chopped PLANTERS Dry Roasted Unsalted Peanuts DIRECTIONS Mix dressing, peanut butter and soy sauce in large bowl with wire whisk until well blended. Add coleslaw blend; toss to coat. Cover. Refrigerate several hours or until chilled. Top with peanuts just before serving.

* I have not made this, but it might be a good alternative to the Chinese Coleslaw I love...without the extra fat.

Cheesy Ham Omelet

Phase 1, 2, & 3
Prep Time: 5 min Total Time: 12 min
Makes: 2 servings, half of an omelet each

2 eggs
2 Tbsp. fat-free milk
3 slices OSCAR MAYER Thin Sliced Smoked Ham, chopped
1 tsp. thin green onion slices
dash of pepper
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese DIRECTIONS Beat eggs and milk in small bowl with fork until well blended. Add ham, onion and pepper; mix well. Spray 8-inch nonstick skillet with cooking spray. Pour egg mixture into skillet; cover. Cook on medium heat 6 minutes or until egg mixture is set but top is still moist. Sprinkle cheese evenly onto half of omelet. Using spatula, fold egg mixture over filling; cover. Remove from heat; let stand 1 minute. Cut in half to serve.

Salsa Omelets

Salsa Omelet -
South Beach Diet Recipe (Phase 1)

(Add as much or as little of these items as you want I don't use a certain amount)
low fat ham
green peppers (chopped)
onion (chopped)
1 slice low fat cheese
2 eggs

Take ham, onion, green peppers, & mushrooms and cook in a frying pan with a little water. After everything is cooked enough for your tastes put them on a plate. Take 2 eggs (or egg beaters whichever you prefer) and scramble in a bowl with a little water. Then spray pan with butter flavored spray and put in eggs. Spread to fit bottom of pan then cover it cooking on low heat. When eggs seem completely cooked, put cooked veggies on one side of the flattened egg, place half a slice of the cheese on top. Let it melt a little (you can put the cover back on so it will melt faster or just leave it there for a few minutes. Then take a little salsa and spread on top of the cheese. Fold the side of the egg that has nothing on it over top of the veggies and cheese, then put the other half of the slice of cheese on top of the omelet. Take out of the frying pan and top with a little more salsa.

*I have eaten these and they are pretty stinkin' good. I just omitted what I didn't want: ie muschrooms)

Wednesday, April 9, 2008

Suzy's Fettucine Alfredo

1 small spaghetti squash (about 2 pounds)
1 Laughing Cow Light Herb and Garlic cheese
2-4 Tbsp crushed garlic
I Can't Believe It's Not Butter spray (to taste)
2 Tbsp light Parmesan cheese
4 4-oz cooked chicken breasts
4 c broccoli, steamed1. Cut squash in half, lengthwise. 2. Remove seeds with a spoon or fork. 3. Wrap each half in plastic wrap and put both halves in microwave for 6-11 minutes, depending on size. 4. Remove squash halves from microwave, let sit with wrap on for 1-2 minutes. 5. Put Laughing Cow cheese in bottom of large bowls and smoosh it around. 6. Scrape out insides of squash gently with a fork and put in bowl on top of cheese. 7. Add garlic and stir ingredients well. 8. While stirring, add butter spray to help blend ingredients. 9. Slowly sprinkle Parmesan cheese and stir. 10. Add cooked chicken breasts and steamed broccoli and voila-- fettucine Alfredo!
Makes 4 Servings Per Serving: 310 cal, 36 g pro, 24 g carb, 7 g fat, 2.5 g sat fat, 90 mg chol, 2 g fiber, 710 mg sodium

Low Fat Raspberry Summer Sensation

2 cups raspberry sorbet or sherbet
1 cup cold fat free milk
1 pkg. JELL-O vanilla flavor fat free sugar free instant reduced calorie pudding & pie filling
1 tub cool whip free whipped topping, thawed
1 cup raspberries
Recipe: Low Fat Raspberry Summer Sensation
Line 9x5 inch loaf pan with foil. Spoon sorbet into pan amd freeze it for 10 min.
Pour milk into large bowl.
After that add dry pudding mix.
Then beat with wire whisk 2 min. Gently stir in whipped topping.
Spread pudding mixture over sorbet in pan.
Freeze 3 hours or overnight. To unmold, invert pan onto plate and remove foil.
Just before serving top with raspberries. Let stand 10 to 15 min. to soften before cutting into 12 slices.

Graham Cracker Snacks

Graham crackers
apprx. 2 TBS. Low-fat/no-fat cool whip

Crack a graham cracker in half. Add cool whip, make a sandwich and freeze.

Great low fat alternative to a icecream sandwich. My family loved these...GREAT summer treat.

BBQ Turkey Roast

1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 pounds Jennie-O Turkey Store Boneless, Skinless Turkey Breast Roast
1 teaspoon extra-virgin olive oil
2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons)
1/4 cup water

Preheat the oven to 350°F. Lightly mist an 8" x 8" glass baking dish or nonstick baking pan with olive oil spray. In a small bowl, combine the garlic powder, salt, and pepper.
Place the turkey on a cutting board. With a fork, pierce each side deeply about 25 times. Drizzle on the oil and rub to coat evenly on both sides. Sprinkle on the reserved seasoning mixture. Rub to coat evenly on both sides. With the smooth side of the breast down, drizzle on half of the barbecue sauce, rubbing to coat. Place the turkey, smooth side up, in the prepared pan. Rub the remaining barbecue sauce over the smooth side of the breast. Pour the water into the pan, taking care not to pour it over the turkey.
Bake for 35 to 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.
Remove from the oven. Let stand for 10 minutes. Place the turkey on a clean cutting board. Carve, against the grain, into thin slices. Serve immediately.

Make 5 (4-ounce) servings
Per serving: 160 calories, 34 g protein, 2 g carbohydrates, 3 g fat (trace saturated), 54 mg cholesterol, trace fiber, 248 mg sodium

*Slice only the portion you are eating for one meal and refrigerate the remainder. Just before using, slice the turkey as thinly as possible for sandwiches or cube it for munching or to use in salads.

Sweet and Spicy Pork Tenderloin

1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground allspice
1/8 teaspoon garlic powder
1/8 teaspoon ground chipotle chile pepper
1 pork tenderloin (1 1/4 pounds), trimmed of visible fat
1 teaspoon extra-virgin olive oil
2 tablespoons honey
1 tablespoon minced garlic
1 1/2 teaspoons hot-pepper sauce

Preheat the oven to 350°F. Lightly mist a small roasting pan or ovenproof skillet with olive oil spray. Set aside.
In a small bowl, combine the cumin, cinnamon, salt, black pepper, allspice, garlic powder, and chipotle pepper. Rub the pork evenly with the olive oil. Then rub evenly with the spice mixture until coated. Cover loosely with plastic wrap. Refrigerate for 15 minutes.
Meanwhile, in a small bowl, combine the honey, garlic, and hot-pepper sauce. Whisk to mix. Set aside.
Set a large nonstick skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to lightly mist with olive oil spray. Place the pork in the pan. Cook for 1 minute per side, or until browned on all sides. Transfer to the prepared pan. With a basting brush, evenly coat the pork with the reserved honey mixture.
Roast the tenderloin in the oven for 16 to 18 minutes, or until a thermometer inserted in the center reaches 160°F and the juices run clear. Remove from the oven. Cover the pork loosely with aluminum foil. Let stand for 10 minutes. Transfer the pork to a cutting board. Holding a knife at a 45° angle, cut into thin slices. Serve immediately.

Makes 4 servings
Per serving: 221 calories, 30 g protein, 10 g carbohydrates, 6 g fat (2 g saturated), 92 mg cholesterol, less than 1 g fiber, 375 mg sodium

New Fashioned Meat Loaf

2/3 cup old-fashioned oats
1/2 cup fat-free milk
1 pound 97% lean ground veal or 96% lean ground beef
1/2 cup chopped fresh spinach leaves
1/4 cup minced onion
2 large egg whites, lightly beaten
1 tablespoon prepared horseradish
2 teaspoons Italian seasoning
1 teaspoon Worcestershire sauce
1 clove garlic, minced
1/2 teaspoon salt
1/3 cup reduced-sugar or unsweetened ketchup (such as Heinz One Carb)

Preheat the oven to 350°F. Lightly mist an 8 1/2" x 4 1/4" x 3" nonstick loaf pan with olive oil spray. Set aside.
In a medium mixing bowl, combine the oats and the milk. Let stand for 3 minutes, or until the oats are slightly softened. Add the veal or beef, spinach, onion, egg whites, horseradish, Italian seasoning, Worcestershire sauce, garlic, and salt. With clean hands or a fork, mix well. Transfer the mixture to the prepared pan. Press into the pan, patting the top flat. Spread the ketchup over the top.
Bake for 30 minutes, or until a thermometer inserted in the center registers 160°F and the meat is no longer pink. Let sit for 10 minutes. Cut into 8 slices. Serve immediately.
Makes 4 (2-slice) servings
Per serving: 224 calories, 29 g protein, 14 g carbohydrates, 5 g fat (1 g saturated), 91 mg cholesterol, 2 g fiber, 552 mg sodium
For a firmer meat loaf, use only one egg white. Two will make it extra moist--so much that it almost crumbles.

Chocolate Mousse Parfait

Here are the ingredients you'll need.
1/2 cup plus 1 tablespoon very cold fat-free milk
1 envelope (1.5 ounces) sugar-free, low-fat chocolate mousse mix
1 tablespoon unsweetened cocoa powder
2 chocolate graham crackers, crushed into fine crumbs
1 cup thawed fat-free frozen whipped topping

In a large mixing bowl, combine the milk, mousse mix, and cocoa. With an electric mixer fitted with beaters, whip on low speed until blended. Slowly increase the mixer speed to high, whipping for 5 minutes, or until fluffy.
In each of 4 large wine glasses or glass dessert bowls, layer 1/4 cup of the mousse, 2 teaspoons of crumbs, and 2 tablespoons of topping. Repeat layering once more, using the remaining ingredients except for about 1/8 teaspoon of graham cracker crumbs. Sprinkle the top of each serving with a few of the remaining graham cracker crumbs. Refrigerate for at least 2 hours before serving.

Makes 4 servings
Per serving: 145 calories, 3 g protein, 22 g carbohydrates, 3 g fat (2 g saturated), less than 1 mg cholesterol, 1 g fiber, 43 mg sodium

*I have never made these, so if you do, let me know! Also, they put coffee in it and I just omitted that.*


Makes 1 serving

1 tablespoon fat-free cream cheese
1/4 to 1/2 teaspoon chili garlic sauce (if you can't find it, don't use it)
1 whole-wheat flour, 96% fat-free tortilla (8" diameter)
Scant 1/4 cup roasted red bell pepper strips
1/4 cup loosely packed chopped fresh basil leaves
A few slices of low-fat, low-sodium ham, turkey or other deli meat or GRILLED CHICKEN (yum!)
Lettuce, tomatoes, cucumbers, and other various veggies that you would eat on a sandwich


In a small bowl, combine the cream cheese and chili garlic sauce to taste. Stir to mix well. Place the tortilla on a cutting board. Spread the cheese mixture evenly over about two-thirds of the tortilla to the edges. Top the cream cheese mixture with the pepper strips, basil, and deli meat. Starting at the filled end, roll the tortilla tightly into a tube, being careful not to tear it.
You can eat it this way or you can use 8 toothpicks placed evenly across it and poke them into the tube so they go through and touch the cutting board. With a sharp knife, cut between the picks to make 8 pieces. Take one piece and push the toothpick through so that the roll is evenly spaced in the center. Repeat with the remaining pieces. Arrange, spiral side up, on a serving plate. Serve immediately or cover with plastic wrap and refrigerate for up to 6 hours.

Per serving: 226 calories, 22 g protein, 30 g carbohydrates, 5 g fat (1 g saturated), 35 mg cholesterol, 3 g fiber, 409 mg sodium

BBQ Chicken Pizza Snack Wedges Recipe

Makes 1 serving

1 whole-wheat flour, 96% fat-free tortilla (8" diameter)
2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons)
1/2 cup (2 ounces) finely shredded Cabot 75% Light Cheddar Cheese
2/3 cup (3 ounces) chopped grilled chicken breast
1/4 cup slivered red onion
1 1/2 teaspoons chopped fresh cilantro leaves

Preheat the oven to 400°F.
Place the tortilla on a small nonstick baking sheet. Bake for 4 to 5 minutes per side, or until crisp. If air bubbles form, poke them with a fork, then press out the air with a spatula or oven mitt. Remove the sheet from the oven. Top the tortilla evenly in layers with the sauce, cheese, chicken, onion, and cilantro. Bake for 2 to 4 minutes, or until the cheese is completely melted. Slice into 8 wedges. Serve immediately.

Per serving: 381 calories, 45 g protein, 32 g carbohydrates, 9 g fat (3 g saturated), 78 mg cholesterol, 3 g fiber, 861 mg sodium

Friday, April 4, 2008

Italian Chicken & Vegetables Packets

2 sheets (12X18inches) Aluminum foil
2 boneless, skinless chicken breast halves
2/3 c. Italian dressing, halved
1 tsp. dried basil, halved
2 c. frozen broccoli, cauliflower & carrots
2 TBS. grated Parmesan cheese, halved


Preheat oven to 450 F or grill to medium high.

Center one chicken breast half on each sheet of foil. Pour 1/3 C. Italian over each chicken breast; sprinkle ½ tsp basil over each. Arrange veggies on top of chicken.

Bring up foil sides. Double fold top and ends to seal packet, leaving room for steam to circulate inside.

Back 20-22 minutes on a cookie sheet in oven or grill 12 to 14 minutes in covered grill. Sprinkle with Parmesan cheese.

Suggestions: serve over hot cooked pasta.

You know the drill: make as much of this recipe low-fat and you can always omit the pasta or use wheat instead.