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Recipes
HG's Rockin' Lean Bean Casserole
By asally04
Serving Size: 1/8th of casserole Calories: 95 Fat: 2
- Two 16-oz. bags frozen French-style green beans, thawed, drained, and dried
- Two 10.75-oz. cans 98% fat-free cream of celery condensed soup
- One 8-oz. can sliced water chestnuts, drained
- 1 oz. (about 15 pieces) onion-flavored soy crisps or popped chips (like the kind by Popchips), crushed
Creamy spaghetti squash primavera
By asally04
Nutrition information 1 entrée serving (1/2 recipe) Calories: 160 Total Fat: 6 g Saturated Fat: 1
- 1/2 of a medium-sized spaghetti squash
- 1 Laughing Cow Light Creamy Swiss wedge
- 1 tablespoon grated parmesan cheese
- 1 teaspoon extra virgin olive oil
- 1/2 teaspoon chopped garlic
- 1/2 cup chopped bell pepper and onion
- 2 button mushrooms
- 6 grape tomatoes
- Ground pepper
- Fresh basil (optional topping)
Sausage Spinach Pizza Recipe
By asally04
Nutrition Facts: 2 slices equals 314 calories, 12 g fat (4 g saturated fat), 39 mg cholesterol, 729 mg sodium, 34 g...
- 1 * 1 package (1/4 ounce) active dry yeast
- 1 * 1 cup warm water (110° to 115°)
- 2-1/4 * 2-1/4 cups all-purpose flour
- 2 * 2 tablespoons olive oil
- 1 * 1 tablespoon sugar
- 2 * 2 teaspoons Italian seasoning
- 1/2 * 1/2 teaspoon salt
- 1/2 * 1/2 cup shredded Asiago cheese
- 3/4 * 3/4 pound Italian turkey sausage links, thinly sliced
- 1 * 1 can (14-1/2 ounces) Italian diced tomatoes, undrained
- 2 * 2 cups fresh baby spinach
- 6 * 6 slices reduced-fat provolone cheese, halved
Bean There, Stuffed That" Peppers
By asally04
1/2 of recipe (2 pepper halves): 243 calories, 3
- 3 bell peppers
- 1 cup chopped onion
- 1 cup fat-free refried beans
- 1/4 cup red enchilada sauce
- 1/4 cup shredded reduced-fat Mexican-blend cheese
- Optional topping: fat-free sour cream
Nachos with Chicken and Black Beans
By asally04
330 calories 12 g fat (6 g saturated) 500 mg sodium
- 6 oz tortilla chips (round chips are preferable)
- 1 can (16 oz) black beans, rinsed and drained
- 11/2 cups shredded Monterey Jack cheese
- 1/2 red onion, diced
- Juice of 2 limes
- 1/2 cup light sour cream
- Chopped cilantro Salsa (either fresh or your favorite bottled salsa)
- Pickled Jalapenos
Veggie Cheese Soup Recipe
By asally04
3/4 cup equals 115 calories, 4 g fat (2 g saturated fat), 15 mg cholesterol, 682 mg sodium, 13 g carbohydrate, 1 g ...
- 1 medium onion, chopped
- 1 celery rib, chopped
- 2 small red potatoes, cut into 1/2-inch cubes
- 2-3/4 cups water
- 2 teaspoons reduced-sodium chicken bouillon granules
- 1 tablespoon cornstarch
- 1/4 cup cold water
- 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
- 3 cups frozen California-blend vegetables, thawed
- 1/2 cup chopped fully cooked lean ham
- 8 ounces reduced-fat process cheese (Velveeta), cubed
Nacho-rific Stuffed Chicken
By asally04
PER SERVING (1/4th of recipe, 1 stuffed chicken cutlet): 267 calories, 4
- 1/2 cup fat-free refried beans
- 1/4 cup shredded fat-free cheddar cheese
- 4 wedges The Laughing Cow Light Original Swiss cheese
- 1/2 cup Fiber One bran cereal (original)
- 8 low-fat baked tortilla chips (like the kind by Guiltless Gourmet), crushed
- 1 tsp. dry taco seasoning mix
- 2 dashes cayenne pepper, or more to taste
- Four 5-oz. raw boneless skinless lean chicken breast cutlets, pounded to 1/3-inch thickness
- 1/4 cup taco sauce
- Optional toppings: fat-free sour cream and/or salsa
Petite Wonton-Bottomed Shepherd's Pies
By asally04
Preheat oven to 400 degrees
- 12 small square wonton wrappers (stocked with the tofu in the refrigerated section of the market)
- 1 cup instant mashed potato flakes
- 1/2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
- 1/4 tsp. plus 1/8 tsp. salt, divided
- 1/4 tsp. black pepper, divided
- 1/4 cup chopped onion
- 8 oz. raw lean ground turkey
- 1/2 tsp. garlic powder
- 3/4 cup fat-free turkey gravy
- 1 1/2 cups frozen petite mixed vegetables
Oven-Fried Fish Nuggets Recipe
By asally04
1 serving equals 171 calories, 2 g fat (1 g saturated fat), 66 mg cholesterol, 415 mg sodium, 7 g carbohydrate, tra...
- * 1/3 cup seasoned bread crumbs
- * 1/3 cup crushed cornflakes
- * 3 tablespoons grated Parmesan cheese
- * 1/2 teaspoon salt
- * 1/4 teaspoon pepper
- * 1-1/2 pounds cod fillets, cut into 1-inch cubes
- * Butter-flavored cooking spray
Turkey-rific Taco Bean Dip
By asally04
PER SERVING (1/12th of recipe, about 1/2 cup): 131 calories, 2
- 10 oz. raw lean ground turkey
- 1 1/2 tsp. taco seasoning
- 2 cups diced plum tomatoes (about 4 tomatoes)
- 1 cup diced onion (about 1/2 large onion)
- Two 16-oz. cans fat-free refried beans
- Two 4-oz. cans diced green chiles
- 1/2 cup shredded reduced-fat Mexican-blend cheese
- Serving suggestions: low-fat baked tortilla chips, sliced bell peppers