August 2, 2007 by erin.

Nutrition Highlights: whole grains, calcium, and protein Rich in vitamins B and E, iron, potassium, folic acid, calcium, tryptophan protein, and fiber.
Makes 16 to 18 large cookies

2 cups whole grain cereal flakes (such as Whole Grain Total)
3/4 cup Flour Blend (1/4 cup each of whole wheat flour, white flour, and wheat germ)
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 cup egg substitute
1/4 cup splenda brown sugar blend
2tbsp canola oil or light olive oil
1tbsp H2O
2 teaspoons pure vanilla extract
3/4 cup low-fat ricotta cheese
Cinnamon splenda for dusting

Preheat oven to 400 degrees and line a baking sheet with parchment paper (or spray with oil). Using a rolling pin, gently crush the cereal (in a sealed plastic bag) into coarsely crushed flakes. Alternatively, you can quickly pulse the cereal in a food processor. In a large mixing bowl, whisk together Flour Blend, crushed cereal, baking soda, salt and cinnamon. In another bowl, whisk together egg, sugar, oil, vanilla, and ricotta cheese. Add the dry ingredients to the wet and mix just enough to moisten dry ingredients. Drop single tablespoonfuls onto the baking sheets, leaving about an inch between cookies. Flatten cookies with the back of a fork and then sprinkle tops generously with cinnamon splenda. Bake about 18 to 20 minutes, or until nicely browned and crispy around the edges.

Per cookie (16 batch): 71 cal; 10 carb; 2.5 fat
per cookie (18 batch): 63 cal; 9 carb; 2.2 fat

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April 1, 2007 by erin.

If you’re not in the mood for the traditional potato salad, this recipe is for you! This warm, savory salad is packed full of flavor and texture that will excite your taste buds! Enjoy!

Dressing:
1 tbsp chopped fresh basil
1 tbsp chopped fresh cilantro
1 tsp extra virgin olive oil
2 pkt splenda
1/2 tsp fresh ground black pepper
1/4 tsp red pepper flakes (optional)
1 tsp dijon mustard
1 tbsp fresh lemon juice

Nutrient Totals: 55 calories; 1g carbs; 2g fat

Salad:
2 medium red potatoes
fresh ground pepper to taste
1 1/2 cup thin sliced romaine lettuce
1/2 cup thin sliced red bell pepper
1/2 cup thin sliced yellow bell pepper
1/2 cup thin sliced red onion
1 oz low fat feta cheese, crumbled
10 kalamata olives, chopped
1 tsp toasted black sesame seeds
1 prepared bag of angle hair coleslaw

Nutrient totals: 524 calories; 91g carbs; 8g fat

Directions: Prepare dressing by combining ingredients and whisking together. Refrigerate while preparing salad. To prepare salad, cut potatoes into bite sized pieces. Spray a baking sheet with fat free cooking spray and place potatoes on sheet on one layer. Sprinkle with fresh ground pepper and place in a 450 degree oven for 25-30 minutes or until tender. Combine remaining ingredients in a bowl, cover and refrigerate until potatoes are cooked. When potatoes are cooked, place them into a bowl, pour 1 tbsp of dressing on them and toss. Immediately add warm potatoes to salad mixture with remaining dressing. Toss and serve. Serves 2.

Nutrients per serving: 290 calories; 46g carbs; 5g fat

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January 2, 2007 by erin.

This was a great accident. One night, I was thinking about how great my grandmother’s casseroles are, and I suddenly had a major craving for one. Knowing well that a rich and cheesy casserole in NOT on my diet, I began to immediately think about how I could make a healthy version. This is what I came up with. It was a total experiment and, I have to say, a total success.

INGREDIENTS:

8oz grilled chicken
1 cup whole wheat elbow pasta (dry measure)
6oz broccoli florettes, rough chopped
100g chopped sweet onion
50g sliced mushrooms
6oz 50% light Velveta cheese, cubed
½ cup 1% fat buttermilk
3 piece light whole wheat bread (40cal/ slice)
½ cup egg substitute
½ cup low sodium chicken stock
4tbsp zero calorie buttery spray

Seasoning: 2tbsp garlic powder, 1tbsp ground pepper, 1tbsp onion powder, 1tbsp chili powder, 1tsp crushed rosemary, 1/2tsp dried oregano, ½ tsp dried basil

DIRECTIONS: Preheat oven to 450 degrees and spray a 2.2 quart casserole dish with fat free cooking spray. Cook pasta according to package directions until aldente. Drain and set aside. Chop grilled chicken into bite sized pieces, set aside. Toast bread, spray with zero calorie cooking spray and garlic powder, then place bread in microwave and cook on high heat for one to one and a half minutes or until moisture is cooked out. Put dry toast into a bag and crush into crumbs, set aside. Place onion and broccoli in a microwave safe bowl, then cover and cook for three minutes or until broccoli is bright green and slightly crisp. Using the pot you cooked the pasta in, combine pasta, Velveta cheese, buttermilk, egg substitute, chicken stock, buttery spray, and seasonings. Stir over low heat until cheese is melted, then stir in remaining ingredients (except bread crumbs) until well combined. Pour the mixture into the casserole dish and spread evenly. Coat the top of the casserole with bread crumbs and bake in a 450 degree oven for 25 – 30 minutes or until bread crumbs are browned and casserole is bubbling. Remove and cool for ten minutes before serving. Serves 3. Serving size: 1/3 casserole dish.

NUTRITIONAL VALUE PER SERVING: 441 calories; 45 carbs; 7g fat

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December 11, 2006 by erin.

2 ½ cups all-purpose flour
1 ½ tsp ground ginger
1 tsp ground cinnamon
1 tsp baking soda
½ tsp allspice
¼ tsp salt
½ cup reduced- calorie margarine
½ cup packed Splenda Brand Brown Sugar Blend
¼ cup egg substitute
½ cup light molasses

Combine flour, ginger, cinnamon, baking soda, allspice and salt and set aside. Combine margarine and brown sugar blend and cream by hand. Add egg substitute and molasses and mix well. Gradually add dry ingredients and mix until well blended. Divide into four portions, cover and chill for 3 hours.

Preheat oven to 350 degrees. Spray a baking sheet with nonstick cooking spray. On a floured surface, roll dough to 1/8” thickness. Keep remaining dough refrigerated until ready to use.

Dip cookie cutter in flour and cut cookies. Place on baking sheet about one inch apart. Bake 7-8 minutes.

Makes 30 cookies
Serving size: 1 cookie

Nutritional value per serving: 79.5 cal; 2g fat; 14 carbs

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November 25, 2006 by erin.

Well, Thanksgiving is over, the family has gone home (sigh), and NOW you have 10 pounds of turkey left. Does this sound like you? If you are looking for a delicious, quick and easy way to serve your leftovers, try this great sandwich. It makes a great after Thanksgiving lunch. It’s full of flavor but light on calories. And, if you are trying to watch your waistline after your turkey banquet, half this sandwich with a loved one. It’s very satisfying!!