Replace Alternatives

Eggs 2 egg whites= 1 egg

Sour cream-fat free sour cream or plain nonfat yogurt

Chocolate 3-4 Tbsp cocoa

Whole milk-nonfat milk

Shortening-replace each cup with ¾ canola oil

Butter/oil unsweetened applesauce

Cream Cheese-Fat free or light cream cheese

Margarine Light margarine

White flour replace with 25% wheat flour

White sugar reduce by 25% or use Altiva and slenda

Baking Powder            low sodium version

 

 

Reduce Fat Cheese Enchiladas

• 1pkg. (8oz) Fat Free Cream Cheese
• 1 pkg (7oz) Reduce Fat Sharp Cheddar Cheese ( shedded)
• 2 green onions, sliced
• 6 low carb tortillas (6 inch) or corn tortillas
• 1 cup salsa
• 1 can black beans

 

Directions

Heat oven to 350 F.  beat cream cheese in small bowl with mixer until creamy.  Add cheese and onions;  mix well.  Spread down center of tortillas; roll up.  Place seam side down, in 11 x7 inch baking dish; top with salsa and Cover.  Bake for 20 to 25 minutes or until heated throughly.  Sprinkle on top with remaining cheese, black bean and salsa.  Number of servings 6

Nutritional info

200 calories;  3gm fat; 25gm Protein,  and 17gm carbs

 

Reduce fat Cheese Cake

Ingredients

• 12 low fat Gram Crackers
• 12 oz fat free cream cheese
• ½ cup Splenda sweetner
• 2 Eggs
• ½ tsp Vanilla
• 1 Can Cherry Pie filling (Low sugar if you can find it)

Directions

Preheat oven to 350 F.  Line pie plate with gram crackers.  In mixing bowl, beat fat free cream cheese until smooth.  Add Splenda, vanilla and mix well.  Add eggs and beat until smooth.  Pour cheesecake mixture into pie plate.  Bake for 20 minutes or until center are almost set.  Cool.  Refrigerate 2 hours or overnight.  Decorate cheesecake with cherry pie filling.  Makes 12 servings

 120 calories,  4g fat,  14.4 carb,  6 gms protein.

 

Sweet and Spicy Oil/ Vinegar Dressing

 Ingredients:

• 2 tbsp olive Oil
  
• 1 tsp Maple Syrup, Honey
• 2 tbsp Apple Cider Vinegar
• Dash of Sea Salt
• Cayenne pepper to taste
• Fresh Juice from ½ lemon

 Mix all of the above together and serve immediately.  Number of Servings 4  with 1 gm of fat or less.

Cottage Cheese Oatmeal Pancakes

Ingredients:

• 1/2  cup dry oatmeal
• 1/2 cup fat free cottage cheese
• 4 egg whites
• ½ tsp baking powder
• 1 or 2 packet Stevia

 Directions: Blend everything except the oats.  Once you have a smooth liquid, add the oats and blend for only a little bit, you want the batter to be a little bumpy.  Cook in a pan coated with no stick cooking spray.  Make about six 4 inch pancakes.  Top with your favorite sugar free syrup.

 

Salsa Chicken Salad

Ingredients

• 3 oz grilled chicken slices,
• ¼ cup fresh salsa,
• ¼ cup of cooked black beans
• 2 cups romaine lettuce

 Directions: Add all ingredients and toss.

Chicken and Mushroom Stir Fry

(Serve over quinoa or whole wheat couscous)

• · 1 pound boneless, skinless chicken breast.
• · 1 tbsp minced garlic
• · 3 tbsp white wine
• · 2 tsp cornstarch
• · ¼ teaspoon ground black pepper
• · ½ cup low sodium chicken broth
• · 2 tbsp vegetable oil
• · 1 cup ¼ inch thick sliced carrots
• · 1 cup ¼ inch think sliced mushrooms
• · 1 tbsp fresh thyme leaves
• · ½ tsp salt
• · ½ cup thinly sliced scallions

 

Slice chicken into bite- size pieces, being careful to cut across the grain of the meat.  In a medium bowl combine chicken, garlic, 1 tbsp wine, cornstarch and pepper.  Toss to combine and let sit for a few minutes.  In a small bowl, combine broth and remaining wine.  Heat a 14 inch flat bottom wok or 12 inch skillet over high. Swirl in 1 tbsp oil, then add chicken and spread evenly in 1 layer in pan.  Cook undisturbed for 1 minute, letting chicken begins to sear.  Stir fry for 1 minute or until chicken is lightly browned but not cooked through.  Transfer chicken to a plate.  Swirl remaining oil into wok, add carrots and mushrooms and stir fry for 1 minute or until mushroom begin to brown. Return chicken, along with any juices that have accumulated, to pan. 

Swirl broth mixture into pan, add thyme leaves and salt, and stir fry for 1 to 2 minutes or until chicken is just cooked through.  Stir in scallions; cook for 20 seconds.  Divide among 4 plates with quinoa or whole wheat couscous.

1 ½ cup chicken and  ¾ cup quinoa or whole wheat couscous=  345calories, 10g fat, 27g carbs, 35g proteins, 3 g fiber.

Grapefruit and Avocado Salad with Grill Chicken

• · 2 to 3 large ruby red grapefruit
• · 1 small avocado
• · 12 cups spring mix
• · 15 ounces Galeos Dressing/ or see below for Citrus Dressing
• · 16 cherry tomatoes
• · 8 whole wheat stone-ground sesame crackers
• · 4 grilled chicken breast

 

1. Peel grapefruit and separate into sections in a bowl.  Peel and seed avocado and cut into 12 slice.  Toss  the spring mix with the dressing in a bowl.  Spoon onto 4 serving plates.  Arrange 6 to 8 sections of grapefruit, 3 slices of avocado and 3 slices of chicken over each serving.  Top with the cherry tomatoes and serve with the crackers.

Yields 4 serving

Cal-369, Carb-46, Pro-13g,  Fat-17g, Fiber-10g

Citrus Dressing

• 1 cup fresh grapefruit juice
• 1/2 cup fresh orange juice
• 2 garlic cloves
• 2 Tbsp chopped fresh shallots
• 2 Tbsp olive oil
• 1/2 Tbsp Dijon mustard
• 1/8 cumin

Combine the ingredients and mix in a large bowl.

Quinoa and Black Bean Salad 

Ingredients

• 3 cups cooked quinoa (cooked in water)
• 1 can cooked black beans, drained and rinsed
• 1 1/2 cups fresh or frozen corn, defrosted
• 3/4 cup green bell pepper, chopped finely
• 1/4 cup fresh cilantro leaves, chopped
• juice of 1 lime
• 1/3 cup olive oil
• 1 tsp sea salt, fine
• 1 1/4 tsp. cumin

 

· Cook quinoa according to package directions. Quinoa is usually a 1:2 ratio of grain to liquid. If not using pre-rinsed quinoa, then rinse the quinoa three to five times. To make three cups of quinoa, boil three cups water, place rinsed quinoa and water in saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes). Once cooked, cool the quinoa. Chop the peppers and cilantro. Drain and rinse the black beans. If using frozen corn, defrost and pat dry. If fresh corn, slice from the cob.

In a large bowl add the quinoa, beans, bell peppers, corn and cilantro. In a separate bowl, mix the salt and cumin. Juice the lime (removing the seeds) and add to the spices. Using a whisk, add the olive oil to the lime/spice micture to create the dressing. Add dressing to quinoa mixture.

Salad will keep for up to a week refrigerated.

· Servings Per Recipe: 12  1/3 cups

· Amount Per Serving

· Calories: 159.0

· Total Fat: 7.2 g

· Cholesterol: 0.0 mg

· Sodium: 281.3 mg

· Total Carbs: 18.3 g

· Dietary Fiber: 2.2 g

· Protein: 3.5 g

Balsamic Grilled Chicken Breast

• 8-4oz Boneless, Skinless Chicken Breast (Fresh or Frozen)
• 1 cup water
• 1/2 cup olive oil
• 2 tbsp balsamic vinegar
• 4 tsp dried onion flakes
• 3 tsp Italian seasoning
• 3 tsp ground mustard
• 2 tsp thyme
• 2 tsp salt
• 2 tsp black pepper

  Directions

Mix olive oil, balsamic vinegar, Italian seasoning, thyme, salt, pepper and onion flakes in 1 gallon reseal able plastic bag along with 8 -4oz boneless/skinless chicken breast (frozen or fresh). Allow chicken to marinate for at least 1/2 hour. Heat grill place chicken on grill and sear both sides. Then cook until the meat is white through-out or at an internal temp of 180 degrees Fahrenheit.


Number of Servings: 8