Free Cookbook & Recipes
Diet Info & Recipes
Links to Free Helpful Sites
Mypyramidtracker.gov -- Keep count of a year's worth of food and work outs. Run by the USDA.
Nutridiary.com -- Logs to keep up with food, work outs, and body fat.
Nutritiondata.com -- Calculate calorie counts from your favorite home recipes.
Fitday.com -- Track meals, exercise and calories.
Mypyramid.gov -- Help you choose the foods and amounts that are right for you.
Shapeup.org -- Shape Up & Drop 10. Evidence-based information and guidance on weight
management.
3fatchicks.com -- Find fast food and other food calorie counts.
Leanplateclub.com -- Lots of articles and much more.
SparkPeople.com -- A great site, now free to join, that helps you figure out what you should weight,
eat, how much you need to work out, lets you track it all, and more.
HungryGirl.com -- Diet tips and tricks and info.
National Body Challenge -- Join the 2006 National Body Challenge. Helpful website, no charge.
Low Cal/Low Fat Recipes
                                                         Family Coffee Cake

2 cup unsweetened applesauce                                                                      1 cup sugar
1/2 cup fat-free egg substitute                                                                        2 1/2 cup all-purpose flour
1 1/4 tsp baking powder                                                                               1/4 tsp table salt
1/4 tsp ground cloves                                                                                    1/4 tsp ground nutmeg
1/4 tsp ground allspice                                                                                   1 cup fat-free whipped
topping


Combine applesauce, sugar and egg substitute and mix until thoroughly combined. Combine flour,
baking powder, salt and spices in another bowl. Add flour mixture to applesauce mixture in three
additions and mix until completely incorporated. Pour batter into greased bundt pan. Bake in preheated
350 degree oven until golden brown, about 45 to 50 minutes.  Top with whipped topping. Makes 16
servings.
                         Spiced Chicken Cacciatore

8 oz uncooked whole-wheat spaghetti                                        
2 tsp olive oil
1/2 cup onion, chopped                                                               
2 medium garlic cloves, minced
1 medium green pepper, diced                                                    
1 cup mushrooms, sliced
2 tsp dried basil                                                                           
1 1/2 tsp curry powder
1/2 tsp table salt                                                                          
1/4 tsp black pepper
28 oz canned diced tomatoes                                                      
1/4 cup parsley, fresh, chopped
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces

Cook spaghetti, drain, run under warm water and cover with foil to keep warm.  
Heat oil in a large saucepan over medium-high heat; add onion, garlic, green
pepper and mushrooms. Sauté until vegetables are tender and mushrooms
release juice, about 4 minutes. Add chicken and sauté until golden brown on all
sides. Add basil, curry powder, salt and black pepper; stir to coat. Add
tomatoes and bring mixture to a boil. Reduce heat to low, partially cover and
simmer 15 minutes. Remove from heat and stir in parsley. Transfer spaghetti to
four shallow bowls and spoon chicken mixture over top. Yields about 1 cup of
chicken mixture and 1 cup of spaghetti per serving.
                                                      Classic Shepherd's Pie

2 large potatoes, peeled and cut into 2-inch pieces                                1/4 cup fat-free sour cream
1 Tbsp reduced-calorie margarine                                                           1/8 tsp table salt, or to taste
2 tsp olive oil                                                                                            1 cup onion, chopped
2 medium carrots, diced                                                                           2 medium stalk celery, diced
1 pound uncooked ground turkey breast                                                  3 Tbsp all-purpose flour
1 tsp dried rosemary                                                                                 1 tsp dried thyme
1/2 tsp table salt                                                                                       1/4 tsp black pepper
2 cup canned chicken broth, or beef broth

Preheat oven to 400ºF. Place potatoes in a large saucepan and pour in enough water to cover potatoes.
Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes
are fork-tender. Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until
smooth, season to taste with salt and set aside. Meanwhile, heat oil in a large skillet over medium-high
heat. Add onion, carrots and celery; cook until soft, about 3 minutes. Add turkey and cook until browned,
breaking up the meat as it cooks, about 5 minutes. Add flour, rosemary, thyme, salt and pepper; stir to
coat. Add broth and bring to a simmer; simmer until mixture thickens, about 3 minutes. Transfer turkey
mixture to a 9-inch, deep-dish pie plate. Spread mashed potatoes over top and using the back of a
spoon, make decorative swirls over the top. Bake until potatoes are golden, about 30 minutes. Makes 6
servings.
                            Sweet Potato Pancakes

3/4 cup Multi-Grain Pancake Mix, Add Water Only
1/2 large cooked sweet potato, or 1 small, peeled and pureed (1/2 cup)
3/4 cup apple juice
1 tsp pumpkin pie spice
4 oz low fat vanilla yogurt
2 Tbsp reduced-calorie pancake syrup
1/4 cup blueberries
1/3 cup pumpkin butter

Stir together pancake mix, sweet potato, juice and spice. In a separate bowl
stir together pumpkin butter, yogurt and syrup. Warm a large, nonstick
skillet coated with cooking spray over medium-low heat. Ladle out batter in
small batches (about 2 tablespoons). Cook pancakes until nicely browned
on both sides. Repeat with remaining batter. To serve: top pancakes with
pumpkin butter mixture. Garnish with  berries. Yields three pancakes and
about 3 1/2 tablespoons topping per serving.
Baked Apple Strudel

4 medium apples
1/2 cup unpacked brown sugar
1/2 tsp ground cinnamon
2 Tbsp fresh lemon juice
1/4 cup all-purpose flour
1/4 cup uncooked old fashioned oats
3 Tbsp reduced-calorie margarine

Preheat oven to 350°F. Peal, core and thinly
slice apples. Stir together apples, 1/4 cup of
brown sugar, cinnamon and lemon juice; pour
into a 1 1/2 quart baking dish. Cut flour, oatmeal,
remaining brown sugar and margarine together
with a pastry blender or fork in a medium bowl;
sprinkle over apple mixture. Bake until apples
are tender and top is browned, about 45
minutes. Yields about 1/2 cup per serving. (Use
firm fleshed apples.)
Creamy Coleslaw

3/4 pound packaged shredded
cabbage and carrots
1 medium red onions, thinly sliced
1/2 cup fat-free mayonnaise
1 tsp dark sesame oil
1/8 tsp table salt, or to taste
2 Tbsp cilantro, fresh, chopped
1/8 tsp black pepper, or to taste

Combine all ingredients in a large
bowl and toss until thoroughly
combined. Cover with plastic and
refrigerate until ready to serve.
Yields about 1 cup per serving.
                                             Southern-Style Oven Fried Chicken

1/2 cup all-purpose flour                                                                                   1/4 tsp table salt
1/8 tsp cayenne pepper                                                                                    3 oz buttermilk
1 pound uncooked boneless, skinless chicken breast, four pieces                  3/4 cup cornflake crumbs

Preheat oven to 365ºF. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside.
Combine flour, salt and cayenne pepper together in a medium-size bowl. Place buttermilk and corn flakes
crumbs in 2 separate shallow bowls. Roll chicken breast halves in flour mixture and evenly coat each
side. Next dip chicken into buttermilk and then corn flakes crumbs. Place coated chicken breasts in
prepared baking dish. Bake until chicken is tender and no longer pink, about 20 minutes (there is no
need to flip the chicken during baking). Yields 1 breast per serving.
Banana Pineapple Pops

2 cup apple juice
2 large banana(s), peeled and diced
1 cup pineapple, diced
1 Tbsp honey

Purée ingredients in a blender until
smooth. Strain into a 2-cup measuring cup,
pressing on remaining solids to extract all
the liquid. Pour into 8 Popsicle molds.
Freeze until hard, at least 5 hours or
overnight.
Praline Pumpkin Cake

15 oz canned pumpkin
12 oz fat-free evaporated milk
1/4 cup fat-free egg substitute
1/2 cup sugar
4 tsp pumpkin pie spice
1 package white cake mix
1/2 cup pecan halves, chopped
1/4 cup margarine, melted

Preheat oven to 350°F. Coat
bottom and sides of a 13 x 9 x
2-inch baking pan with
cooking spray.  Stir pumpkin,
milk, egg substitute, sugar and
pumpkin pie spice together in
a medium bowl until smooth;
pour into pan. Sprinkle dry
cake mix over pumpkin mixture
and gently press it into
pumpkin mixture to moisten.
Sprinkle cake with pecans and
then drizzle margarine evenly
over top. Bake, uncovered,
until knife inserted in center of
cake comes out clean, about
50 to 60 minutes. Cool
completely before slicing into
16 pieces.
Berry-Melon Pops

2 1/2 cup watermelon, seeded and diced
1/2 cup blackberries
2 Tbsp sugar
1 Tbsp fresh lime juice

Purée ingredients in a blender until smooth.
Strain into a 2-cup measuring cup, pressing
on remaining solids to extract all the liquid.
Pour into 8 Popsicle molds. Freeze until
hard, at least 5 hours or overnight.
Grilled Meatball Kebabs

1/2 cup dried bread crumbs
1/4 cup low-fat milk
1 pound lean ground beef
1/4 cup romano cheese, grated
2 large egg whites
2 medium garlic cloves, chopped
2 tsp dried parsley
2 tsp dried oregano
1/2 tsp table salt
1/2 tsp black pepper
1 medium sweet red pepper, cut into chunks
1 medium onion, cut into 1-inch pieces

Soak eight 10-inch skewers in water to prevent
them from burning on grill. In small bowl, mix
breadcrumbs and milk; set aside 5 minutes. Heat
grill. In food processor, combine beef, cheese,
egg whites, garlic, herbs, salt and pepper. Strain
breadcrumbs and squeeze lightly to extract
excess milk. Add to beef mixture and process just
until blended. With moistened hands, shape
mixture into 16 meatballs, about 2 inches in
diameter. Holding two skewers at a time,
alternately thread 4 chunks of red pepper, 4
chunks of onion and 4 meatballs onto parallel
skewers, beginning with pepper. Repeat with
remaining skewers. On lightly oiled grill, cook
kebabs for 8 to 10 minutes, rotating about every
2 minutes to cook evenly. Meatballs should be
just cooked through, but not overcooked.
Savory Beef Burgers

1 pound lean ground beef
2 Tbsp onion, minced
3/4 tsp Italian seasoning
1/4 tsp ground cumin
1/4 tsp black pepper
1/4 tsp table salt
1 Tbsp Dijon mustard

Heat grill or grill pan. Combine
beef, onion, mustard, Italian
seasoning, cumin, pepper and
salt until thoroughly mixed.
Divide beef mixture into 4
equal portions and form
patties. Place patties onto grill
or grill pan; cook for 8 to 10
minutes, until desired degree
of doneness, turning once.
                                            French Chicken and Potato Salad

1 pound small red-skinned potatoes, scrubbed               2 pounds boneless skinless chicken breasts
3/4 pound green beans                                                    2 medium celery stalks, thinly sliced
1 cup seedless green grapes, halved                              1/4 cup fresh lemon juice
1/4 cup fat-free low-sodium chicken broth                       1 tablespoon Dijon mustard
3 tablespoons fresh tarragon leaves, chopped                1/2 teaspoons salt
1/4 teaspoon freshly ground black pepper                       1/4 cup olive oil

Bring a large pot of water to a boil over high heat, add the potatoes, and cook until tender when pierced
with a fork, about 20 minutes. Remove from the water with a slotted spoon or strainer; set potatoes
aside but maintain the water's boil. Meanwhile, spray the broiler rack with nonstick cooking spray;
preheat the broiler. Broil the chicken breasts 5 inches from the heat, turning occasionally, until cooked
through, about 10 minutes. Set aside. Add the green beans to the boiling water; blanch until crisp-tender
(no more than 2 minutes), then drain in a colander set in the sink. When the chicken is cool enough to
handle, cut it into bite-size chunks. Slice the potatoes into 1-inch chunks, cut the beans into 1-inch
strips, and gently toss with the chicken. Add the celery and grapes. Whisk the lemon juice, broth, and
mustard in a small bowl; whisk in the tarragon, salt, and pepper. Drizzle in the olive oil in a slow stream,
whisking all the while, until the dressing turns creamy, about 1 minute. Toss the salad with this dressing,
taking care not to break up the potatoes.
                          Stuffed Squash

2 medium acorn squash                                                          
8 ounces white button mushrooms, thinly sliced
3 medium scallions, thinly sliced                                              
2 garlic cloves, minced
2 teaspoons Worcestershire sauce                                         
1/2 teaspoon dried rosemary
1/2 teaspoon rubbed sage                                                      
1/2 teaspoon dried thyme
1/2 teaspoon ground black pepper                                         
1 1/2 cups cooked brown rice
1/4 cup grated Parmesan cheese                                            
3 tablespoons dry vermouth or dry white wine

Position the rack in the center of the oven and preheat oven
to 375°F.  Split the squash in half, stem to bottom, and
scoop out the seeds. Spray a baking sheet with nonstick
cooking spray and place the squash on it cut side down.
Bake until tender, about 50 minutes. Meanwhile, spray a
large skillet with nonstick cooking spray and set over
medium heat. Add the mushrooms, scallions and garlic, and
cook, stirring frequently, until the mushrooms give off their
liquid, about 4 minutes. Stir in the Worcestershire sauce,
rosemary, sage, thyme and pepper. Cook 1 minute.  Remove
pan from heat and stir in the rice, cheese and vermouth or
wine. Once the squash are fork-tender, turn them cut side up
and fill each with a quarter of the rice mixture. Bake until
warmed through.
                                  Apple Pie

1 cup all-purpose flour                                                                
2 tsp sugar
3 Tbsp margarine, chilled and cut up                                            
2 Tbsp water, or more if necessary
4 medium apples, McIntosh, peeled and thinly sliced                    
1/4 cup sugar
1 Tbsp cornstarch                                                                       
1/2 tsp ground cinnamon
1/3 cup uncooked old fashioned oats                                           
5 Tbsp all-purpose flour
2 Tbsp sugar                                                                               
2 Tbsp margarine, melted

Preheat oven to 400ºF. To make the crust, combine 1 cup of flour
and 2 teaspoons of sugar in a large bowl or food processor. Add 3
tablespoons of chilled margarine and process (or mix together with
your fingers if you do not have a food processor) until mixture
resembles coarse meal. Add cold water, one
tablespoon at a time, and process or mix until a manageable dough
forms. Press dough into the bottom and up the sides of a 9-inch pie
plate. Pinch the edges to form a decorative rim; set aside.

To make the filling, combine apples, 1/4 cup of sugar, cornstarch
and cinnamon in a large bowl; toss to coat apples. Arrange mixture
in prepared piecrust. To make the topping, combine oats, 5
tablespoons of flour, 2 tablespoons of sugar and melted margarine
in a small bowl; sprinkle over apples. Bake until apples are tender
and crumb topping is golden brown, about 45 to 50 minutes. Allow
to cool for 30 minutes before slicing into 8 pieces.
Very Veggie Vegetable Dip

24 oz roasted red peppers
2 medium garlic cloves, minced
2 tsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 medium yellow pepper, diced
1 cup mushrooms, diced
1 Tbsp ginger root, fresh, minced
1/4 cup basil, fresh, chopped

In a food processor, combine roasted
peppers, garlic, ginger and mustard.
Purée until smooth; season to taste
with salt and pepper. Transfer mixture
to a large bowl and fold in remaining
ingredients. Yields about 1/4 cup per
serving.
Seven-Layer Mexican Dip

1 cup fat-free sour cream
2 Tbsp reduced-sodium taco seasoning
9 oz fat-free bean dip, about 1 heaping cup
6 oz guacamole, about 3/4 cup
1/4 cup low-fat shredded cheddar cheese
4 medium scallions, chopped
1 small tomato, chopped
6 medium olives, black, sliced

Combine sour cream and taco seasoning; mix
well. Spread bean dip on bottom of a 12-inch
round glass serving bowl or edged-platter.
Top with guacamole, sour cream, cheese,
scallions, tomatoes and olives. Yields about
1/4 cup dip per serving.
                                               Southwestern Pork Patties

6 oz lean pork tenderloin, ground                                                                6 oz lean ground turkey
1/2 cup canned black beans                                                                        1/4 cup onion, grated
2 medium garlic cloves, minced                                                                   1 tsp chili powder
1/2 tsp ground cumin                                                                                   1/2 tsp dried oregano
1/2 tsp table salt                                                                                          4 slice red onion
1/2 cup salsa, chunky                                                                                  1/2 medium avocado, sliced
4 piece lettuce                                                                                             1 large tomato, sliced

Prepare coals for grill. Rinse and drain beans; mash with a fork. Place pork through salt in a medium
bowl and mix well; shape into 4 patties. Grill until well-done, about 4 minutes per side. Serve on warmed
whole wheat buns topped with salsa, avocado, lettuce, tomato and onion.
Garden Vegetable Wraps

1 small zucchini, sliced
1 small sweet red pepper, chopped
1/4 cup canned black beans, rinsed and drained
1/4 cup salsa
1/4 cup low-fat shredded cheddar cheese
4 large burrito-size wheat flour tortillas

Place zucchini, pepper and 2 tablespoons of water
in a large nonstick skillet; cook over medium-high
heat until crisp-tender, about 4 minutes. Stir in
beans and salsa; heat through, about 1 to 2
minutes. Spoon about 1/2 cup of mixture onto each
tortilla and top each with 1 tablespoon cheese. Fold
ends of tortillas in, roll and serve.
Hot Fudge Brownie Sundae

1 1/2 oz store-bought fat-free brownie
1/2 cup light vanilla ice cream
1 Tbsp fat-free hot fudge, heated
2 medium strawberries

Place brownie in a small bowl. Top with
ice cream and heated fudge topping.
Garnish with strawberries.
                                            Skillet Beef and Beer Stew

12 oz lean beef round, roast, cut into cubes                       1 medium onion, chopped
1 medium bell pepper, chopped                                          2 medium garlic cloves, minced
2 medium potatoes, peeled and diced                                24 medium baby carrots, about 1/2 lb
1 cup fat-free beef broth                                                      8 oz light beer
1/4 cup fat-free evaporated milk                                          2 Tbsp cornstarch
1 tsp paprika

Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add beef, onion,
pepper and garlic; cook until beef is browned, stirring, about 3 minutes. Stir in potatoes, carrots,
broth and beer; bring to a boil, reduce heat, cover and simmer until meat is tender, about 30
minutes. Stir together evaporated milk, cornstarch and paprika in a small cup; add to beef mixture
and stir to combine. Cook until slightly thickened and bubbly, about 5 minutes; cook, stirring
occasionally, for 2 minutes more. Yields about 1 1/2 cups per serving.
Pumpkin Pie

4 sheet phyllo dough
1/2 cup dark brown sugar
1/4 tsp ground cloves
1 tsp ground cinnamon
1 tsp ground ginger
1 tsp cornstarch
1/8 tsp table salt
1 1/2 cup canned pumpkin, puree
1 1/2 cup fat-free evaporated milk
1/2 cup fat-free egg substitute
1 tsp vanilla extract

Preheat oven to 350°F. Lightly coat a 9-inch
round pie pan with cooking spray. Cut phyllo
sheets in half. Place 1 sheet in prepared pan
and lightly coat with cooking spray. Top with
another sheet of phyllo, placing corners just
to the right of the previous sheet's corners.
Repeat with remaining sheets to form a
circle. Press layered phyllo into pan and roll
in edges. Bake until lightly browned, about
10 minutes.
Whisk together brown sugar, spices,
cornstarch and salt in a large bowl. Whisk
together pumpkin, evaporated milk, egg
substitute and vanilla in a medium bowl.
Gradually whisk wet ingredients into dry
ingredients. Pour filling into crust. Bake until
set, about 50 minutes. (Cover crust edges
with foil during baking if they are becoming
too brown.) Cool completely before cutting
into 8 pieces.
Corn Bead

1 cup uncooked cornmeal, yellow
1 cup all-purpose flour
2 tsp baking powder
3/4 tsp table salt
1/2 tsp baking soda
14 3/4 oz cream-style corn, canned
1/2 cup buttermilk
2 large egg whites
2 tsp corn oil

Preheat oven to 400ºF. Coat an
8-inch square cake pan with cooking
spray.  Combine cornmeal, flour,
baking powder, salt and baking soda
in a large bowl. Mix well with a fork,
then make a well in the center; set
aside. Combine creamed corn,
buttermilk, egg whites and oil in a
medium bowl; mix until blended. Fold
mixture into dry ingredients; mix until
blended. Pour batter into prepared
pan and smooth the top. Bake until a
wooden pick inserted near the center
comes out clean, about 20 minutes.
Allow to cool in pan on a wire rack for
10 minutes. Remove from pan; cool
completely before cutting into 8
squares.
                                       Layered Mexican Chicken

2 pound uncooked boneless, skinless chicken breast
30 oz canned black beans, rinsed and drained
3 cup fat-free sour cream
2 cup shredded reduced-fat Monterey Jack cheese, or Mexican-style cheese blend
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortillas, cut into 2-inch strips
1 cup salsa, mild, medium or hot

Preheat oven to 350ºF. Coat a lasagna pan with cooking spray. Place chicken in
saucepan and fill with enough cold water just to cover chicken. Set pan over high heat
and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through,
about 10 minutes; drain. When chicken is cool enough to handle, cut into 1-inch pieces.
Transfer to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies,
cumin, and pepper; mix well and set aside. Arrange half of tortillas in bottom of prepared
lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken
mixture, layer with remaining tortillas and then top with remaining chicken mixture.
Sprinkle with remaining cup of cheese. Bake until filling is bubbly and cheese is melted,
about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on
the side.
Roasted Garlic Potato Salad

2 1/2 pound uncooked Yukon Gold
potatoes, unpeeled, cut into 1-inch
chunks
1 tsp olive oil
4 medium garlic cloves, minced
1/2 cup soft tofu
2 Tbsp fresh lemon juice
1 Tbsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Preheat oven to 400ºF. Spread potatoes
on a nonstick baking pan, sprinkle with
oil and toss to coat. Roast potatoes 25
minutes; add garlic, toss and roast for 5
minutes more. Meanwhile, place tofu,
lemon juice and mustard in a blender;
blend until smooth. Place potatoes in a
serving bowl; toss with dressing and
season with salt and pepper. Serve
warm, at room temperature or chilled.
Yields about 1/2 cup per serving.
Green Beans with Caramelized Onions

1 tsp olive oil
1 Tbsp sugar
16 oz frozen pearl onions
16 oz frozen green beans
2 Tbsp dill, fresh, chopped
1/2 tsp table salt
1/4 tsp black pepper

Heat oil and sugar together in a large skillet over
medium-high heat. Add onions and sauté until
tender and golden brown, stirring frequently,
about 10 minutes. Add green beans and cook until
crisp-tender, stirring frequently, about 3 minutes.
Remove from heat and stir in dill, salt and pepper.
Yields about 1/2 cup per serving.
                                                             Lemon Meringue Pie

1 package instant lemon pudding mix, 3 1/2 oz                                       1 1/2 cup fat-free skim milk
2 tsp lemon zest                                                                                       2 Tbsp fresh lemon juice
6 oz graham cracker pie crust                                                                  3 large egg whites
1/4 tsp cream of tartar                                                                             1/8 tsp table salt
1/3 cup sugar                                                                                           1 tsp vanilla extract

Preheat oven to 350ºF. Prepare pudding according to package directions for pie filling using fat-free milk
and adding the lemon zest and juice. Spoon filling into piecrust. Cover and refrigerate. In a large bowl,
beat whites with an electric mixer until frothy. Beat in cream of tartar and salt at high speed until soft
peaks form. Gradually beat in sugar until the mixture holds stiff, shiny peaks; add in vanilla. Spread
meringue over lemon filling, covering to edges. Bake until lightly browned, about 15 minutes. Cool
completely before slicing, about 2 hours.
                                                             Pot Roast Dinner

2 1/2 pound lean beef round, well trimmed                                                 1/2 tsp black pepper
1/4 tsp table salt                                                                                         2 large onions, sliced
1 3/4 cup water                                                                                         1 packet onion soup mix
1 1/2 Tbsp balsamic vinegar, or red wine vinegar                                        1 tsp dried thyme
8 large potatoes, red, scrubbed and quartered                                            1 pound baby carrots
1 Tbsp parsley, fresh, chopped to garnish with

Preheat oven to 350ºF. Coat a Dutch oven with cooking spray. Heat over medium-high heat. Sprinkle
roast with pepper and salt. Place in pot and scatter onions around roast. Cook, turning roast and stirring
onions occasionally, until roast and onions are browned, about 8 minutes. Pour water into pot; stir in
soup mix, vinegar and thyme and bring to a boil. Cover and cook 1 1/2 hours. Place potatoes and
carrots around roast; cover and bake until roast and vegetables are tender, about 2 hours more.
Remove one potato from pot and puree in a blender; stir pureed potato into gravy to thicken it. Transfer
roast to a cutting board and slice against grain into 16 slices. Serve with vegetables and gravy. Yields
about 2 slices of meat, 1 cup of vegetables and 1/4 cup of gravy per serving.
Peanut Butter Cookies

1 cup all-purpose
flour                                  1/4 tsp baking
soda
1/8 tsp table salt  
3 Tbsp stick margarine
2 Tbsp reduced-fat peanut butter
1/2 cup packed light brown sugar
1/4 cup sugar        
1 large egg white
1 tsp vanilla extract

Combine flour, baking soda and salt in
a small bowl; mix well and set aside.  
Combine margarine and peanut butter
in a mixing bowl; beat on medium speed
until blended and smooth. Gradually
add both sugars and beat until blended;
add egg white and vanilla and beat until
smooth. While beating on low speed,
gradually add flour mixture and mix until
just blended.  Transfer dough to a large
piece of plastic wrap and roll into an
8-inch log. Wrap log in plastic wrap and
freeze for 2 hours. Preheat oven to
350ºF. Coat 2 large baking sheets with
cooking spray. Remove cookie dough
from freezer and slice crosswise into
about twenty-four 1/3-inch-thick slices;
place slices 1 inch apart on prepared
baking sheets. Bake until golden
around edges, about 8 to 10 minutes.
Transfer cookies to wire racks to cool
completely. Yields 1 cookie per serving.

Flavor Booster Tip: Browned margarine
has a nutty flavor that enhances a
peanut butter cookie. Melt the
margarine in a small skillet until it
sizzles and just begins to brown.
Remove from heat and freeze for 20
minutes, or until firm, before using in
recipe.
BBQ Chicken with Grilled Sweet Potatoes

1 pound boneless, skinless chicken breast, four 4-oz pieces  
1 Tbsp sugar  
2 Tbsp paprika    
1 Tbsp chili powder
1/2 Tbsp ground cumin   
1/2 Tbsp ground cinnamon
1/2 Tbsp garlic powder  
1/2 Tbsp dry mustard
2 large sweet potatoes  
1/8 tsp table salt, or to taste

Mix paprika through to sugar. A few hours before you plan to
grill, rub chicken breasts with seasoning mixture. Cover and
refrigerate until 15 minutes before you grill. Peel sweet
potatoes and slice into 1/3-inch discs. Place in a pot with
enough cold, salted water to cover, and bring to a boil over
medium heat. Boil for 3 to 4 minutes, then drain and cool.
When it's time to grill, preheat grill, then spray potatoes with
cooking spray or olive oil spray and salt them. Salt chicken
breasts. Place potatoes and chicken on grill and cook until
done. The seasoning mixture makes the chicken very reddish
in color, so be careful not to cook the chicken too long.
Cajun Chicken Wraps

3 Tbsp Cajun seasoning
1 Tbsp all-purpose flour
1 tsp paprika
3/4 pound boneless, skinless chicken breast, cut
into strips
4 medium tortilla, flour, fat-free
1/2 small onion, red, thinly sliced
2 cup mixed baby greens
8 medium basil, leaves
4 tsp fat-free mayonnaise
1 1/2 tsp fresh lemon juice
1/2 tsp Cajun seasoning

Combine 3 tablespoons seasoning mix, flour, and
paprika. Season chicken with salt and pepper
and dredge in seasoning mixture. Coat a large,
nonstick pan with cooking spray. Over
medium-high heat,
add chicken to pan and sauté until cooked
through, about 1 to 2 minutes per side. Remove
chicken from heat and set aside. Combine
mayonnaise, lemon juice and 1/2 teaspoon
Cajun seasoning for dressing. On each tortilla,
spread 1 teaspoon dressing, add onion slices,
greens and two basil leaves. Top with chicken
pieces (approximately two per tortilla) and wrap.
Tarragon Chicken Salad Wrap

2 cup cooked chicken breast, diced
3 Tbsp reduced-calorie mayonnaise
2 Tbsp fresh lemon juice
1 Tbsp fresh tarragon, chopped
1 cup sugar snap peas, chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
4 medium tortilla, flour, fat-free
8 piece lettuce

Combine chicken, mayonnaise, lemon juice,
tarragon and snap peas together in a large
bowl; mix until chicken is well coated. Season
to taste with salt and pepper. Lay tortillas on
a flat surface. Place 1/4 of chicken salad in
center of each tortilla; top each with 2 lettuce
leaves and roll up, folding in ends. Yields 1
wrap per serving.
                             Balsamic Asparagus and Cherry Tomato Salad

1 1/2 pound asparagus, (about 40 spears)                      1 cup cherry tomatoes, about 10, cut in half
1 Tbsp balsamic vinegar                                                  2 tsp orange juice
1 tsp minced garlic                                                           2 Tbsp shredded Parmesan cheese
1/8 tsp table salt, or to taste                                             1/8 tsp black pepper, or to taste

Chop woody ends off asparagus. Microwave for 2 to 3 minutes, or cook in boiling, salted water until
barely tender, about 4 to 6 minutes. Plunge into ice water to stop cooking. Drain. Add cherry tomatoes.
Stir together vinegar, orange juice and garlic; season to taste. Spoon dressing over asparagus and
tomatoes. Sprinkle with Parmesan cheese.
So Easy Peanut Butter Cookies (No Flour or Sugar)

2 cups peanut butter
2 cups Splenda
2 eggs
2 teaspoons vanilla

Preheat the oven to 350. Put a sheet of parchment paper
on a cookie sheet. In a bowl mix peanut butter, Splenda,
egg, and vanilla. Stir well. Roll the dough into balls. (Of
course since there is no flour in these, they don't rise.)
Place the balls on the prepared baking sheet. Press them
out with fingers, carefully, so they make cookie size
rounds. Bake for 12 minutes, give or take a couple. Store
in an air-tight container. These cookies taste even better
the next day. You can use creamy or crunchy peanut
butter, or even a mixture of both.
     Lemon Cream Napoleon

1 cup low-fat ricotta cheese
1 (3.4-ounce) box instant sugar-free lemon pudding and pie filling
1 cup sour cream, light
1 tablespoon lemon zest, finely minced, plus extra for garnish
1 tablespoon honey
1 tablespoon warm water
12 won-ton wrappers
4 tablespoons whipped topping
1 teaspoon vanilla extract


In a food processor fitted with a steel blade, combine ricotta, lemon
pudding and sour cream. Process until smooth. Add lemon zest and
process for 1 minute. Mix until pudding consistency. Preheat oven to 350.
Line baking sheet with kitchen parchment.

In a bowl, combine honey and warm water. Stir until honey dissolves.
Using a pastry brush, lightly brush wrappers on both sides with honey
water. Place on parchment-lined baking sheet. Bake for approximately 8
minutes, or until golden brown. Remove from oven, let cool.

To serve, place one wrapper on a plate and spoon a dollop of pudding
mixture. Repeat with another layer. Mix 1 teaspoon of vanilla extract to the
whipped topping. Top third wrapper with a dollop of whipped topping.
Garnish with a sprinkle of lemon zest.
                                                     Splenda Pumpkin Cheesecake

1 shortbread cookie crust, graham  cracker crust, or even no crust at all
2  8 oz. packages of  cream cheese - softened
1/2 cup Splenda
1/2 teaspoon vanilla
2 eggs
1/2 an 8 oz can pumpkin (You could use sweet potato instead)
1/2 teaspoon ground cinnamon
Dash of ground cloves, nutmeg and ground ginger

Pre-heat oven to 350. Mix cream cheese, Splenda, and vanilla with electric mixer on medium speed until
well blended.  Add eggs and mix until blended.  In a separate bowl, mix pumpkin and spices. Stir 1 cup of
the cream cheese batter into the pumpkin mixture. Pour remaining cream cheese batter into the crust.  
Top with pumpkin batter for a layered look.  You can just mix it all together if you don't want it layered.
Bake for 40 minutes or until center is almost set and toothpick comes out clean.  Cool.  Refrigerate a
minimum of 3 hours before severing.