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Stir Fry Sauce
Stud Side Cutters
Idaho potatoes,
(as many as you choose)
1 TBL Mrs Dash seasoning
2 tsp onion spice
Oil of choice,
(olive, avocado, coconut)
Salt
Pepper optional
Cut the washed potatoes crosswise, but not all the way through, skin on, and rub in the oil. Sprinkle the spices over all. Roast on a baking sheet 370, 45 minutes. Serve with fat free butter or light sour cream or vegan sour cream.
Vegetarian Ricotta Cheese
1 cup macadamia nuts
1 tsp lemon juice
1/2 cup water
Blend in a food processor or Bullet
Make lasagne and stuffed shells
Also pizza, subs, crackers
Taste for salt if desired
FIESTA TOSTADAS
Two tostadas per plate
2 TBL mock grilled onions
2 TBL light sour cream OR
vegan sour cream
2 TBL pimientos
12 kidney or chili beans
2 stuffed olives chopped
Mixed green lettuce
Toast the tostadas in the oven for 2 minutes. Spread with the
sour cream. Cook the mock grilled onions in the microwave with cooking spray and a loose lid for three minutes. Sprinkle over the tops of the tostadas. Next add 6 beans on each tostada. Sprinkle the pimientos. Chop the olives and add those to the tops. Serve with mixed lettuce greens on the side. Generally about 200 calories total meal of two fiesta tostadas per plate.
Impressive Pasta
Two boxes mac n cheese prepared
I mixed shells and macaroni
2 TBL fat free parkay or
fat free sour cream
One can diced tomatoes with liquid
6 pimiento stuffed olives, sliced
1 cup fresh broccoli
1 TBL sliced fresh onion
6 turkey or veggie pepperoni
salt
1 tsp onion spice if desired
1/4 cup light shredded cheese if desired to garnish
Prepare the pasta and sauce and add the parkay. Blend lightly with a spatula. To cook fresh broccoli, place in a small bowl of water and microwave for five minutes. You do not need to spend extra on "steam bag " vegetables. Drain and add to the pot. Gently blend in all the ingredients and turn off the heat. Garnish if desired. Generally about 220 calories per cup.
Collard Greens in a Cloud
One extra large can mixed or collard
greens seasoned southern style
Drained
One large baking potato, boiled
3/4 cup grits
1/2 cup shredded cheese
of choice
salt
light sour cream
cooking spray
Cook the grits in the microwave oven and add less water than usual, about 3 cups so that they will be thick. Add salt before cooking. Stir in the cheese. Line a casserole dish with the grits. Next layer the greens, which are already seasoned, after they have drained. When the potato is soft, peel and mash with the sour cream and salt. Cover the casserole with the potatoes. Spray with cooking spray and
bake 350 about 25 minutes.
Gourmet Salsa
2 extra large tomatoes
1/2 extra large green bell pepper
1/4 extra large yellow onion
1 tsp lime OR lemon juice
1/2 tsp salt and 1/4 black pepper
1 tsp each cumin and chili powder OR,
1 packet of goya seasoning
2 packets stevia sweetener
1 tsp chives (or cilantro)
1 tsp onion spice
Optional:
1/4 cup olives or jalapeno peppers
Pulse each vegetable in a mini processor until desired consistency. Mix all together in a large mixing bowl. Keep in the refrigerator for up to one week. Accompanies eggs, roasted tofu, burritos, tacos, chips, crudité vegetables, hot dogs and veggie dogs, beans and bean soups, tex-mex casseroles, and appetizers made with boiled eggs no yolk or roasted tofu or mini corn fritters with cheese.
NOTE: Some people prefer fresh salsa and some people like cooked salsa. In which case you can cook it for a few minutes in the microwave.
Red Pepper Cashew Chick Pea Hummus
1 can drained chick peas
1 capful of lemon juice
Same capful of red pepper brine
1 tsp miracle whip salad dressing or light sour cream
Pinch of sea salt
1/4 tsp EACH onion and garlic
1/2 tsp smoked paprika and
1/2 tsp smoked paprika to garnish
Also garnish with roasted cashew nuts and pimientos
Blend in a food processor all except the three garnishes. Serve as sandwich spread or cracker spread or
vegetable dip.
Hummus spread on cucumber slices
For snacks, dessert, lunch
or late night snack
Microwave Homemade Cream Sauce
(For pasta, rice, bread, breakfast,
chicken, tuna, soup, vegetables, mac n cheese)
5 cups water
1/2 tsp sea salt
3/4 cup EACH powdered milk
and flour
A WISK
Choose --ONE-- of these flavors halfway
through the cooking::::
butter buds
nutritional yeast
onion
garlic
cumin
curry
Jamon (ham packet)
Set microwave for about 17 minutes and wisk every
4 minutes stopping and starting. Creamy fat free cream
gravy for a family size. Another idea is to add any vegetable cooked, canned......to make a veggie cream soup.
Taco Vegetable Pie
(Vegetarian or meat)
3 large tortillas per pie
avocado cooking spray
lean ground meat or veggie meat
Or skip the meat
Rice sides Spanish rice dinner
A can of nacho cheese sauce
Mexican blend light cheese
Taco spice or cumin
Drained can of mixed vegetables
Fresh onion, bell peppers and tomatoes,
rough chopped
Spray the casserole and the first layer of a tortilla. Spread the prepared rice dinner and a few spoons of the vegetables. Spread a little cheese sauce with the spice. Lay the second tortilla down. Then (meat) rice, vegetables, shredded cheese, and chopped vegetables. Lay the 3rd layer of tortilla with a little more nacho cheese spread and a sprinkle of shredded cheese and taco spice. Spritz the top with cooking spray. Bake 360 for 15 minutes in the oven uncovered. Quarter the pie and serve with light or fat free sour cream. Generally around 350---400 calories per serving, depending on meat or not.
Green Pepper and Cheese
Toasted Sandqich
An oven toasted sandwich for breakfast or brunch... Build the sandwich with your favorite bread, (protein, light, rice). A spread of your choice, (light mayonnaise, parkay fat free butter spray). Rough chop fresh green or red bell pepper. Use some light cheese, like light swiss, or light Mexican blend, or vegan cheese. Place in the oven or hot air oven 350 for five minutes. Generally around 250 calories.
Apple Pecan Salad
Butter lettuce mix with purple leaf lettuce;
apples, pecans, seedless grapes, farmers cheese, and croutons.
Dress with house dressing or raspberry vinaigrette.
Florentine Salad
Salad with romaine, black olives, cherry tomatoes, kidney beans, spinach, blue cheese.
House dressing or fat free Italian dressing.
Frozen Jello and Yogurt Topping
Freeze cherry sugar free jello for a couple of hours and spread refrigerated vanilla yogurt on top. A superb low calorie dessert and ice cream replacement.
Walnut Cheese Toast
Any bread you prefer and gluten free ok. Spritz with cooking spray. Spread walnuts on the bread. Place a slice of swiss or brie or muenster over top. May use a garnish of nutmeg or cinnamon if desired. Place in the oven 360 for five minutes.
Serve for breakfast, brunch, lunch, snack or dessert.
Country Garden Stew
1/2 extra large yellow onion sliced
1 celery stalk
Lean ham cubes or veggie ham cubes
I use dried tvp ham bits, 2 TBL
1 can diced tomatoes or fresh cubed
Drain 1 can sliced potatoes and
Two cans cut green beans
1 tsp onion flavor
2 packets jamon/ham flavor packets
Optional: Smoke flavoring
Salt and pepper if desired
1 TBL olive oil
Caramalize the sliced onions about 4 minutes in one TBL olive oil. Add the celery and ham bits and saute about 4 more minutes. Add the tomatoes plus juices. Lightly blend in the remaining ingredients with careful stirring using a spatula. Put the lid on and lower heat to medium for about 15--20 more minutes. Toss lightly a few times but don’t over stir. Eat with corn bread or hushpuppies or corn fritter.
Red Pepper/Cheddar Sauce or Melting Cheese-VEGETARIAN
Whip in a small blender:
1/3 brick tofu medium or soft
1 and 1/2 tsp lemon juice
1 tsp brown mustard
1 tsp honey
1/4 tsp sea salt
1 rounded TBL roasted red pepper plus:
One tsp of the brine
2 TBL Breckenridge low cal sour cream (Dollar Tree)
It is actually a sour cream substitute
1 TBL coconut oil
Blend stopping and starting to check consistency. Only add
a tsp of water if necessary.
Use as melting cheese on all foods and vegetables and crackers; or as a healthy dip or chili garnish.
1 can cream of celery soup
3/4 can skim milk or use powdered milk
salt and pepper
Optional additions to the rice:
Walnuts
fresh sliced celery
dried cranberries
lean ham cubed
SANDWICHES, TORTILLAS, ETC...
substitute.
1 TBL chopped onion
1 tsp liquid smoke
1 tsp smoked paprika
1 tsp onion powder
1 capful lemon juice
salt and pepper to taste
1 TBL Brekenridge low calorie onion dip
(Dollar Tree store)
1 TBL mayonnaise
smoked paprika to garnish sandwiches
the aqua faba for an egg substitute. Chop the onions and add all
the ingredients, except the paprika for garnishing. Create sandwiches, tortillas, lettuce wraps, or crackers, etc.....
Cheese, that you prefer: Velveeta sharp
slices OR vegan cheese OR low fat farmers
OR light Velveeta OR whatever you prefer.
1/2 can diced tomatoes and chili peppers
1/2 can drained black beans
1/2 can fat free refried beans
Onion spice and cumin (or goya sazon)
4 dollops Breckenridge onion dip
salt and black pepper
1/2 of a sliced celery stick
lettuce leaves to garnish
the skins easily. You can slice them or just cut in half
lengthwise, either one. Place in two serving bowls. Stir the
spices into the refried beans and heat for a minute in the
microwave oven..Two dollops on each potato. Sprinkle with
black beans and then dollop the onion dip. Over that add the
tomatoes and celery, salt and pepper and the cheeses. Melt
down in the microwave and garnish with lettuce for
presentation.
16 oz. rotini pasta
1/2 c. each of chopped, raw zucchini, carrots and onion
1 tsp. each of salt, tarragon and garlic
1/2 c. mayonnaise, light or vegan OK
1/2 c. prepared Italian dressing, fat free OK
Optional: 1/2 c. shredded light mozzarella or cheddar
Optional: tomatoes
until tender. Pour into colander and rinse with cold water. Drain and combine in a large bowl, pasta,
vegetables, tarragon, mayonnaise and dressing. Stir gently. Sprinkle with cheese and cover and refrigerate until chilled.
Breckenridge low cal sour cream
(light mayo or salad dressing ok, to
your taste)
1/4 tsp onion
Dash each salt and pepper
1/8 tsp dill
1/4 tsp lemon juice
a gourmet light dressing for salads, sandwiches or dip
May add one or more of the following to any slaw recipe to make it fancy:
1/4 c. shredded purple cabbage
carrot
chopped onion
pickles
green pepper
halved seedless grapes
pineapple tidbits
green or red apple with peel
pimientos
olives halved or chopped
crumbled blue cheese
chopped walnuts or raisins
celery seed, dry mustard, black pepper, seasoned salt or poppy seed. May also substitute
herbed or balsamic vinegar for the vinegar.
Healthy Breakfast/Brunch from Leftovers
peeled and mashed
1 TBL fat free coffee creamer
1/4 cup water
3 tsp maple syrup
tiny pinch of salt
Mash this for the casserole
Garnish:
1/2 cup nuts and dried fruits
1/3 cup shredded coconut
1 cinnamon graham cracker crumbled
1 TBL fat free parkay butter
1 TBL maple syrup
Miniature marshmallows only if desired
Bake in a casserole, 350 15 minutes
One tsp Jugo (or Gravy Master, or,
Kitchen Bouquet)
3/4 cup frozen or fresh onions and peppers
medley
2 tsp minced garlic
Onion and garlic spice
salt and pepper to taste
1 tsp each cumin and chili powder
1 TBL olive or avocado oil
are a course ground. Pulse because you don't want
to go too far, and make a mash.
and stir fry a few more minutes on high. This "crumble"
is recipe ready now for sloppy joe sandwiches, chile con
carne, burritos, tacos or enchiliadas.
One can tomatoes and chili peppers
One can tomato sauce
Two cans water
One beef or veggie bullion cube
Thinly sliced celery
Two cans of beans with liquid, your choice
(Chili, Pinto, Red, Kidney, Black, etc...)
To your taste with hot sauce, cumin, salt, oregano,
and chili powder.
Cuban flavor, for a "Cuban Chile"
Cheese, that you prefer: Velveeta sharp
slices OR vegan cheese OR low fat farmers
OR light Velveeta OR whatever you prefer.
1/2 can diced tomatoes and chili peppers
1/2 can drained black beans
1/2 can fat free refried beans
Onion spice and cumin (or goya sazon)
4 dollops Breckenridge onion dip
salt and black pepper
1/2 of a sliced celery stick
lettuce leaves to garnish
the skins easily. You can slice them or just cut in half
lengthwise, either one. Place in two serving bowls. Stir the
spices into the refried beans and heat for a minute in the
microwave oven..Two dollops on each potato. Sprinkle with
black beans and then dollop the onion dip. Over that add the
tomatoes and celery, salt and pepper and the cheeses. Melt
down in the microwave and garnish with lettuce for
presentation.
2 beef or vegetable bullion cubes
1 can spaghetti sauce
1 can cubed tomatoes with liquid
1 can white northern beans with liquid
1/2--3/4 cup frozen chopped spinach
1/4 cup frozen peppers and onions, chopped
1 tsp oregano, onion and garlic
1 packet stevia
300 calories worth of spaghetti broken into thirds
Optional: 1/2 cup celery
cook for 10 more minutes
Earth Grown Vegan Meatless Ground
1 can cream of mushroom soup
with 1/2 can water
1/2 can each drained green peas
and carrots
1/2 tsp each onion and garlic
Instant mashed potatoes
1 TBL powdered milk
2 TBL Breckenridge onion sour cream dip
from the Dollar Tree
1/2 tsp each onion and garlic
dash salt
Water
in a sprayed pot. Add the peas carrots and soup and spices. Blend over medium heat and then turn the heat off. Prepare
the instant mashed potatoes "backwards" to do this quickly. Heat some water in the microwave and pour as much instant potatoes into a mixing
bowl as you want. Add the other ingredients and then add the water last, a little at the time. You just stop adding water when you get the creamy consistency that you want. This will cook in the oven. Spray a large casserole. Add the meat and veggies. Spread the potatoes over the top smoothly. Spritz with some more cooking spray. 350 oven 45 minutes until golden brown. Mix the unused peas and carrots and freeze in a ziplock for another recipe later.
May add one or more of the following to any slaw recipe to make it fancy:
1/4 c. shredded purple cabbage
carrot
chopped onion
pickles
green pepper
halved seedless grapes
pineapple tidbits
green or red apple with peel
pimientos
olives halved or chopped
crumbled blue cheese
chopped walnuts or raisins
celery seed, dry mustard, black pepper, seasoned salt or poppy seed. May also substitute
herbed or balsamic vinegar for the vinegar.
Cube two potatoes One can drained chick peas One onion cut into large chunks Olive oil 1/2 tsp onion and garlic/pepper salt to taste Toss the potatoes with the oil on a baking sheet and bake 350 for 20. Then add the peas, the onions,
and the spices and blend lightly with your fingers. Spritz a
little more with cooking spray if you think it needs it. Bake 350 for 15 more minutes. In this photo I plated it with a little rice and brown sauce from the day before.
Fish Omelette
Two filets whitefish per serving
One tsp lemon juice
Salt and pepper
1/2 can mashed cooked carrots
Lay the filet over the lemon/salt/pepper. Pile on the carrots.
Tuck the other filet under the far side and gently fold it
over. Sprinkle with lemon/pepper spice.
Bake in a cassolette 325 for 25 minutes
Garnish with tartar sauce and chives.
Cup = 160 calories, double that).
Add these to the pot: kale, red peppers, onion, garlic, salt. Cook altogether
And split in half. Line two cassolettes and make a hole in the centers.
Open a can of carrots and rinse and drain. Microwave for 1 minute
And mash right in the bowl. Mix in pineapple and split in half for
The filling of the cassolettes. Drizzle fat free parkay butter over
The tops with a pinch of cinnamon. Reheat for a minute in the
Microwave oven. Generally about 300 calories
Or less per dinner.
2 cups fresh kale
1 TBL chopped red pepper, pickled OK
1/4 tsp garlic and onion spice
Pinch salt
1 can carrots drained
1/2 cup chunk pineapples drained, save the rest
Parkay fat free butter spray
1/4 tsp cinnamon to garnish
1 package dried black beans rinsed Water to cover 1 can diced tomatoes with the liquid 1 can each whole kernel corn And lima beans 1 packet goya seasoning 1/2 tsp each cumin, chili powder, Onion powder, oregano Pinch of salt Cook the black beans in a covered vented pot For two hours. Check and stir and add water when Needed. I am able to do this on high heat with my Copper non stick pasta pot. Add the rest of the ingredients And lower heat to medium with the lid. Cook for about another 30 minutes. Check and stir gently, don't tear up the beans. Can be eaten over a potato, a tortilla bowl or put salad on top. Can be garnished with low fat sour cream, or low fat cream Cheese, or hot pepper sauce, and chives.
Fun Time Tortilla Bowls
1/2 yellow or red bell pepper
1/4 medium onion sliced thin
3/4 cup frozen green peas
garnish: parkay fat free butter spray
and fat free or low fat sour cream
in fresh salted water. (A bay leaf is good also). Drain half the starchy liquid out but leave about one inch of the liquid in the pot. Use a potato masher and mash and stir lightly, about one third of the potatoes. This is the stewed potatoes procedure. Cook the peas in a little water in the microwave for 4 minutes. Rough chop (rustic cut) the peppers and place the peppers and thin onions on top of the peas. Return to the microwave and cook 3 more minutes. Drain the liquid off and make two cassolette dinners of stewed potatoes with the pepper/peas topping. Garnish with parkay fat free butter spray and low fat sour cream is desired. One cassolette will be generally 350 calories.
1/2 cup broth of your choice
1/4 bell pepper rough chopped, color of your choice
1 and 1/2 tsp garlic
1/2 cup instant mashed potatoes, or leftover
mashed potatoes
One can light 50% coconut milk
1 tsp lemon juice
1/2 tsp garlic/pepper
Prepare one small box of couscous per package directions. Add one large can of chunk chicken with it's juices and about a half cup of cooked green peas. You may substitute sautéed chicky tofu. Toss together and may garnish with parmesan cheese. Generally about 250 calories per cup.
Pasta of choice (penne is good)
1/2 box of pasta, cooked in salted water
1/2 cup red and yellow peppers
Chopped
2 tsp dried onions
Cooking spray
1 can pureed pasta
1/2 can of broth of choice
1/2 tsp salt, dill, ground mint
2 capfuls lemon juice
1 TBL fat free parkay butter spray
Garnish with parmesan cheese
Cook and drain the pasta. Saute the peppers and onions for a few minutes and then add the rest of the ingredients. Stir and simmer for about 10 more minutes. Taste for salt. Blend together and garnish the dish with parmesan or nutmeg.
2 tsp Dales seasoning sauce
2 tsp Gravy Master (or Kitchen Bouquet)
7 rounded TBL. A P flour
7 cups water
3 cubes beef boullion
black pepper to your taste
(Taste test for salt)
Thaw the tofu. Soak in water a few minutes, and,
Cover in this mixture:
1 TBL parmesan OR nutritional yeast
1 TBL ground flax seed OR bread crumbs
3 tsp chicken boullion powder
1/4 tsp each, garlic, pepper, onion
Saute in a hot pan of 1/2 TBL coconut or avocado oil, then drain
On paper towels.
This can be served as a veggie chicken entree, or in rice, in casseroles,
Subs and sandwiches, garnish salads, on crackers, etc.
1/4 cup each, chopped onion, celery, pickled red peppers, avocado
1/4 cup slivered cheese (mozzarella or parmesan)
1 TBL red pepper brine
1 TBL light mayonaise
2 TBL light sour cream
1/4 tsp. seaweed herb (or alfalfa or oregano)
1/4 tsp. salt and onion powder to the
cooking liquid
1/4 tsp. garlic pepper to the finished product
Cook and drain the pasta. Cool completely. Add the other ingredients lightly with a spatula. Serve cool as a side dish or salad, over lettuce or stuff in tomatoes. This is a high protein, high fiber, high mineral product.
1 TBL light sour cream
1/2 tsp lemon or lime juice
1/4 tsp salt
pinch of black pepper
1/4 tsp. each, onion and dill spice
One can of prepared spaghetti sauce
Three cans of water
1 tsp powdered boullion of choice
2 TBL slivered onions and peppers
1 tsp each oregano and garlic
3/4 cup frozen spinach stuffed ravioli
3/4 cup uncooked bowtie pasta
3/4 cup frozen broccoli florets
1 small packet sweetener
1 TBL parmesan
Spice up the liquids and cook with the onion and pepper on high heat and get started boiling with a lid on. Add the broccoli and pastas. Replace lid with a vent and cook about 15 more minutes. Stir in the sweetener and the parmesan. Makes about five bowls at generally 125 calories per serving.
2 to 1:
With tri color coleslaw mix
Crunchy fried onions
Croutons
Dressing of choice, light or homemade
the rest of the ingredients. One or two flavors dressings on top.
1 and 1/2 cup water
1/2 tsp xantham gum
1 packet stevia
Divide the dough
1 tsp coconut oil heated in the pan
1 more packet stevia
1 can apple pie filling
1 TBL coffee creamer fat free
1 TBL parkay fat free butter spray
2 tsp cinnamon
2 graham crackers crumbled and divided in half
Up a skillet with one teaspoon coconut oil. Spread out the oil and
Sprinkle half the graham cracker crumbs on the pan. Pour over one
Half of the dough and let cook on medium high with a lid on for about four minutes
To set. Sprinkle a pinch of the cinnamon on this. Then add the apple dough on top
(Note: you will use about half of the apple dough and have some leftover
To freeze for another dessert another day). Continue to cook on medium
With a lid on for about 6 minutes. The remaining graham crackers are for the top.
Lower heat to LOW and cook with lid on for about 10
minutes more. It is ready to eat when it is set, bubbly and pulling away from
The sides so that you can cut it. Take off the heat and let cool down a few
minutes before cutting. The bottom is supposed to be crunchy. You may garnish
with parkay fat free butter or sugar-
free maple syrup or light coconut milk or light cool whip.
When on a weight loss diet, eat this as a brunch or lunch, (a meal replacement). A serving is 1/4 of the pan and generally about 330 calories, depending on your garnish. May also serve for holidays when you want to offer light desserts to guests.
1 TBL prepared tartar sauce
1 tsp mustard
2 TBL water
1 tsp smoked paprika
5 TBL meaty crumbles:
(vegetarian, or chicken)
crumbles and cook another 1 and 1/2 minutes. Serve over two
pieces of bread. Generally around 350 calories including the bread.
400 calories worth of your favorite noodles
1 can condensed vegetable soup
2 tsp brine from roasted red peppers
3 cups fresh kale, broccoli, carrots
Pinch each of garlic and onion
Optional Garnish with nutmeg or allspice
Fresh vegetables, lid on, for about 15-20 minutes
until crisp/tender. Boil the noodles at the
Same time on another burner or do that next.
Drain the pasta. Use a food processor to make
The sauce with the can of soup, onion, garlic, and
Brine. Taste for salt or pepper if desired. Split
The pasta in half and cover with sauce, vegetables,
and the fruit/nut mixture. Garnish if desired. Makes
Two dinners; generally around 375 calories each, depending
On your noodles. You can use asian noodles, angel hair
Pasta, gluten free, vegetable spirals, shitake noodles, or chick pea
Spaghetti. There are many more choices now.
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