Spinach & Tomato Omelet

1 tsp extra-virgin olive oil
5 cherry tomatoes, halved
1 scallion, sliced
1 cup baby spinach, washed,
with water still clinging to leaves
1/2 cup liquid egg substitute,
such as Egg Beaters
1/4 cup shredded reduced-fat
Cheddar cheese
1/8 tsp salt
1/8 tsp freshly ground pepper
1 Tbsp water


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Creamy Ham and Vegetable Chowder

4 oz extra lean,
reduced-sodium ham, thinly sliced and chopped
1 cup water, divided
3/4 cup chopped yellow onions
1 (12 oz) can evaporated fat-free milk
1 (10 oz) pkg frozen mixed vegetables, thawed
1 cup potatoes, diced
4 slices reduced-fat American cheese, about 3 oz
1/4 cup reduced-fat sour cream
1/4 tsp salt
1/2 tsp black pepper to taste


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Low-Carb Cream Cheese Muffins

8 oz cream cheese
2 large eggs
1/4 cup xylitol (natural sweetener)
1 tsp pure vanilla extract
3 tbsp vanilla whey protein (heaping)
1/2 tbsp cinnamon
1/4 tsp pumpkin spice
1/4 tsp nutmeg


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Broccoli and Cheese Pie

1/2 cup cream
1 cup chopped broccoli, or more
1 cup shredded Cheddar cheese, or other type
1/2 cup chopped ham, or crumbled bacon
1/3 cup onion, chopped fine


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Nuthin’ Muffins

1 pound sausage meat -- spicy
6 large eggs -- separated
1/2 cup soy protein isolate
1/2 cup soy flour
1 tsp baking powder
1 tsp salt
1/2 cup mayonnaise
1/2 cup sour cream
4 oz shredded Cheddar cheese -- or your choice


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Mushroom Omelets

Butter-flavored cooking spray
6 oz (180g) fresh wild mushrooms
such as shiitake, portabella,
chanterelles, etc. or button
mushrooms (or a combination of 2 or
more kinds), thinly sliced
2 scallions, white part only,
thinly sliced
1/4 tsp (1.25 ml) fines herbes
1 tsp (15 ml) chopped fresh
flat-leaf parsley
Freshly ground pepper
8 oz (240 ml) liquid egg substitute
2 sprigs of fresh flat-leaf parsley
for garnish


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Stuffed Portabella Mushrooms

4 medium-large
portabella mushrooms
1/2 cup finely chopped yellow onion
1/8 tsp dried thyme
3 cups chopped fresh spinach
1/2 tsp crushed garlic
2 Tbsp chopped
sun-dried tomatoes
packed in olive oil, drained
1/2 cup cooked whole-wheat
couscous or brown rice
1/4 cup grated Parmesan cheese
Olive oil nonstick cooking spray


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Cream of Cauliflower Soup

3 Tbsp butter
3/4 cup diced onion
3/4 cup diced celery
1 quart homemade chicken broth (no salt)
1 - 10 oz package frozen cauliflower
1/2 cup half & half
Salt and pepper to taste


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Mediterranean Pork Chops

4 boneless or bone-in pork loin chops, cut 1/2" thick (1 to 1 1/2 lbs)
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 Tbsp finely chopped fresh rosemary or 1 tsp dried rosemary, crushed
2 cloves garlic, minced


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Beginner’s Indian Curry

1/2 teaspoon mustard seeds, crushed
1/4 teaspoon cumin seeds, crushed
1 cup canned diced tomato, drained
1 Tbsp vegetable oil
1/4 teaspoon ground turmeric
1/4 teaspoon ground red chili
1/4 teaspoon salt
1 pound (about 1 3/4 cups) cubed cooked chicken breast
3/4 cup light coconut milk


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Southwestern Turkey Burger

10 oz ground turkey
1 oz silken tofu (2 Tbsp)
1/2 tsp ground cumin
1/4 tsp garlic powder
1 tsp canola oil (in spray bottle)
1/2 medium avocado, 6 slices
2 Tbsp fat free sour cream
4 lettuce, green leaf, fresh, outer leaf,
about the size of a burger


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Pepper-Lime Chicken

2 1/2 pounds chicken breast halves (with bones)
1/2 tsp finely shredded lime peel
1/4 cup lime juice
1 Tbsp extra-virgin olive oil
2 cloves garlic, minced
1 Tbsp chopped fresh basil or thyme, or 1 tsp dried basil or thyme, crushed
1/2 to 1 tsp cracked black pepper
1/4 tsp Kosher salt


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Parmesan Chicken Strips

8 oz boneless skinless chicken breasts
1/4 cup (1 oz) grated fat-free Parmesan cheese
1/4 tsp chili powder or Hungarian paprika, or to taste
1/2 tsp oregano
1/2 tsp basil
1/8 tsp garlic powder
Salt and freshly ground pepper to taste
1 egg, beaten


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Taste-of-Summer Chicken

3/4 cup Italian fat-free salad dressing
3/4 cup unsweetened pineapple juice
3/4 cup white wine or white grape juice
6 boneless skinless chicken breast halves (1 1/2 pounds)


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Grilled Turkey Breast with Basil & Mozzarella

Olive oil for coating
1 package Honeysuckle White® Turkey Breast
4 slices mozzarella cheese
1 small bunch fresh basil leaves
Salt and freshly ground pepper, 1/8 tsp cayenne pepper
1 large clove garlic, minced
1/4 cup salted butter, at room temperature


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Savory Italian Grilled Chicken

6 chicken breasts
1/4 cup olive oil
3 cloves garlic, crushed
Fresh ground black pepper
1/4 cup fresh basil leaf, chopped
1/4 cup melted butter
3 sprigs fresh rosemary
1 Tbsp Parmesan cheese


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Spicy Beef Roast

1 3-1/2 to 4 lb. boneless beef chuck roast
Salt and black pepper
2 Tbsp cooking oil (optional) (Smart Beat
is a healthier option)
1/2 cup water
1 Tbsp Worcestershire sauce
1 Tbsp tomato paste
2 cloves garlic, minced
Several dashes bottled hot pepper sauce
1 Tbsp cornstarch
1 Tbsp cold water
1 Tbsp prepared horseradish
1/2 tsp salt


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Indian Red Curry

1 pound beef stew
1 Tbsp butter
1/2 tsp curry paste (or powder)
1 dash cinnamon, cardamom, and pepper
1 cup canned coconut milk
1/2 cup red pepper
1 tsp paprika
1 garlic clove


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Japanese Crockpot Lamb

2 pounds lamb
1/4 cup soy sauce
1 Tbsp honey
2 Tbsp vinegar
2 Tbsp sherry
2 garlic cloves, crushed
1/4 tsp ginger, ground
1 1/2 cups chicken stock (optional)


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Perfectly High Performance Pork Chops

4 pork chops (5 ounces each), ½ inch thick
1 medium-sized white onion, chopped
1 large green bell pepper, chopped
1 large red bell pepper, chopped
1 small (6 ounce) can V-8®
½ tsp canola oil


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Thai Fish Cakes

1 pound white fish fillets, ground
1/4 cup fish sauce
1 pound shrimp, ground
2 Tbsp corn flour
1/4 cup green beans, fresh chopped
1/2 tsp Splenda
2 garlic cloves, finely chopped
1/2 tsp black pepper
2 eggs
1 1/2 Tbsp fresh cilantro, chopped
2 tsp curry paste, red
Peanut oil


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Grilled Glazed Salmon

2 Tbsp olive oil
1 tsp water
1/2 cup red wine vinegar
2 cloves crushed garlic
1 tsp garlic salt
1/2 tsp freshly ground black pepper
2 tsp dried basil
1/2 cup Splenda, granulated
1 1/3 pounds salmon fillet


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Polynesian Chicken

2 pounds boneless chicken breasts
4 oz fat-free red Russian dressing or French dressing
1/2 cup sugar-free apricot preserves
1 small envelope of onion soup mix


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Healthy Greek Salad

5 tomatoes
1 clove garlic
1 cucumber
3 scallions (green onions)
16 olives, green, pitted
2 oz cheese, feta, crumbled
1 Tbsp olive oil
2 Tbsp vinegar
black ground pepper


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French Tuna Salad

Romaine lettuce leaf
10 oz frozen French-style green beans, thawed and drained
1/2 cup celery, chopped
1/2 cup green onions, chopped
1/4 cup fat-free Italian dressing
1 pound white tuna in water, drained
4 hard-boiled eggs, sliced


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Creamy Tarragon Chicken Salad

2 pounds boneless, skinless chicken
breasts, trimmed of fat
1 cup reduced sodium chicken broth
1/3 cup walnuts, chopped
2/3 cup reduced-fat sour cream
1/2 cup reduced-fat mayonnaise
1 Tbsp dried tarragon
1/2 tsp salt
1/2 tsp freshly ground pepper
1 1/2 cups diced celery
1 1/2 cups halved red seedless grapes


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Cool Cucumber Salad

1 English cucumber, scored lengthwise with a fork and thinly sliced
1/2 sweet onion, thinly sliced
1 tsp olive oil
2 Tbsp cider vinegar
2 tsp sugar substitute
1 tsp sea salt
1/2 tsp freshly ground black pepper


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Flourless Brownies

12 oz unsweetened chocolate squares
1 cup unsalted butter
1 1/2 cups Splenda
4 lg eggs
4 lg egg yolks
1 Tbsp vanilla
6 Tbsp cocoa powder


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French Silk in a Bowl

1 cup butter
3/4 cup Splenda
2 oz unsweetened chocolate squares
1 tsp vanilla
2 tsp decaffeinated coffee -- strong, instant
2 eggs


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Butterfinger Frosty

1/8 cup cream
7/8 cup water
1 Tbsp (1 scoop) Designer Whey, chocolate (get at health food store)
1 1/2 tsp Splenda
1 1/2 tsp peanut butter, or any nut butter
2 cups crushed ice


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