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- Banana Milkshake - Healthy low fat, low cal alternative to fastfood shakes. Tastes ten times better!
Per serving - 128 cals, 0g fat, 24g carbs, 6g protein - Flourless Banana Mish-Mash Muffins! - These low-calorie, low-fat muffins are fun to make and guilt-free to enjoy. Applesauce replaces the traditional oil, and considerably reduces fat! Instead of coconut, you can substitute dried fruit, or finely sliced nuts. I also added cinnamon for some extra zest!
Per serving - 49 cals, 1g fat, 10g carbs, 1g protein - Butternut/winter squash soup - warm fall soup that is low cal and good for you
Per serving - 195 cals, 5g fat, 35g carbs, 8g protein - Healthy Nutella - Made w/ cottage cheese, and sweetner of your choice ( I use stevia)
Per serving - 133 cals, 9g fat, 7g carbs, 8g protein - Bran Muffins - 100 Calories a piece
Per serving - 100 cals, 1g fat, 21g carbs, 3g protein - Tofu Veggie Meatloaf - 130 Cals per serving! - I served this with steamed vegetables and instant mashed potatoes as side dishes. (mashed potatoes prepared with 1 tbsp of Smart Balance instead of 3 of butter, and 1/2 cup water/1/4 cup skim milk instead of 3/4 cup whole milk)
Light, delicious, and filling meal. Under 300 calories.
Per serving - 128 cals, 4g fat, 18g carbs, 8g protein - Healthy banana applesauce cookies - Sugar free HEALTHY low calorie cookies (more like a granola bar - if you will)
Per serving - 40 cals, 0g fat, 9g carbs, 1g protein - Pumpkin Spice Biscuits - Starchy, breakfast bread fill for those of us who are celiac (gluten-free) and sensitive to lactose and don't want to eat too many calories
Per serving - 124 cals, 3g fat, 22g carbs, 2g protein - Pork Chops with Mustard and Marmalade - From CulinaryKidneyCooks.com. Potassium 341 mg per serving per their Web site. I could not replicate their lower sodium value of 168 mg but everything else was either right on or close. fresh lean boneless pork chops, oil, onion, garlic, green bell pepper, water, reduced sodium soy sauce, no salt added catsup, reduced sugar marmalade, spicy brown mustard, sesame oil cvt
Per serving - 184 cals, 7g fat, 7g carbs, 23g protein - Sweet Potatoe Muffins - Yummy baked goods.
Per serving - 86 cals, 1g fat, 17g carbs, 3g protein - Vanishing NSA FF Oatmeal Cookies - no sugar added, fat-free
Per serving - 58 cals, 0g fat, 12g carbs, 1g protein - Baked Mango Custard - Baked Mango Custard mde with Splenda. I substituted no-fat evaporated milk here to get this calorie count b/ that's what's in my pantry, may affect taste. I also halved this recipe from the original 8 servings b/c i'm making dinner, not throwing a dinner party ;)
Per serving - 98 cals, 2g fat, 14g carbs, 5g protein - Oatmeal Pancake - filling breakfast
Per serving - 203 cals, 3g fat, 34g carbs, 9g protein - Strawberry Sauce - Strawberry Sauce for ice cream, pancakes, waffles or cake.
Per serving - 109 cals, 0g fat, 24g carbs, 1g protein - the soup(fat burner) - vegetable soup
Per serving - 38 cals, 0g fat, 8g carbs, 2g protein - Peanut butter-banana oat bars - Non very sweet, but satisfying bars. Add raisins or honey for a sweeter taste.
Per serving - 92 cals, 3g fat, 13g carbs, 3g protein - Raspberry Chocolate Squares - dessert, sugar free
Per serving - 74 cals, 2g fat, 12g carbs, 2g protein - Chicken Chili *** - Good low-fat protein. Graded "A" by C-C. Adapted from "Saving Dinner" on FlyLady.net. olive oil, onion, garlic, red bell pepper, celery (optional), jalapeno peppers, cumin, coriander, cayenne pepper, salt, pepper, canned tomatoes, raw chicken breast halves OR cooked chicken/turkey, can of beans (optional), corn (optional), cilantro, juice of one lime cvt
Per serving - 373 cals, 11g fat, 32g carbs, 39g protein - Oven Fried Cod - Adapted from Culinary Kidney Cooks. Potassium 255 mg per serving. cod fillets
1/4 cup nondairy creamer or milk
1/2 teaspoon hot sauce (more if you prefer spicy)
1 cup soft white bread crumbs
3 tablespoons all purpose flour
1/4 teaspoon black pepper
1/2 teaspoon ground tarragon
1 teaspoon paprika
2 tablespoons oil cvt
Per serving - 216 cals, 9g fat, 11g carbs, 21g protein - Low Fat Oatmeal Cookies - Oatmeal Cookies
Per serving - 94 cals, 5g fat, 10g carbs, 2g protein - Mustard-Maple Pork Tenderloin - Pork tenderloin with a sweet-and-savory mahogany-colored sauce is both elegant and easy--ideal for a casual get-together. Adapted from eatingwell.com. Dijon mustard, kosher salt, freshly ground pepper, pork tenderloin, canola oil, cider vinegar, maple syrup, fresh sage cvt
Per serving - 228 cals, 8g fat, 8g carbs, 29g protein - slaw - an amish dish made without mayo. splenda substituted for sugar. 1 serving = 215 cal and 8.5 carbs
Per serving - 338 cals, 21g fat, 33g carbs, 2g protein - Broccoli Pesto Pizzas - This pretty presentation of broccoli packs a powerful punch of two cancer fighters common in cruciferous veggies: iso- thiocyanates and indoles. From Prevention, February 2004. broccoli florets, garlic, basil leaves, olive oil, lemon juice, water, Parmesan cheese, walnuts, salt, 4" whole wheat pitas, roasted red pepper, mozzarella cheese cvt
Per serving - 238 cals, 13g fat, 20g carbs, 12g protein - No Crust Pumkin Pie - sugarfree/no crust pie pumkin is considered a vegetable
Per serving - 184 cals, 1g fat, 39g carbs, 5g protein - All white omelette - All white omellete for everyday breakfast
Per serving - 146 cals, 6g fat, 14g carbs, 9g protein
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