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- Pumpkin Pie, low carb, no crust - If crust desired, use pecan nut crust with 1 cup frozen pecan pieces, 2 T melted butter, and 2 T splenda. Process the pecan pieces until the size of split peas. Then add the butter and splenda and blenda. Quickly put into a pie shell and push to cover the bottom and sides of dish. Addes 4.5 g effective carbohydrates, 10.5 g fiber, 10 g protein, and 101 grams fat, 950 calories to the dish.
Per serving - 75 cals, 3g fat, 9g carbs, 3g protein - Nutty Quinoa Salad - Adapted From "The New Basics Cookbook." quinoa
water
golden raisins
sesame oil
scallions, sliced
dry-roasted peanuts with salt
canned mandarin orange sections or an orange cut up plus orange juice,
fresh mint leaves or parsley
orange zest cvt
Per serving - 379 cals, 15g fat, 54g carbs, 11g protein - Spicy Sesame Dressing - Use as a dressing for Thai noodles, Asian Chicken salad or as a dipping sauce for potstickers or Vietnamese spring rolls.
Per serving - 47 cals, 2g fat, 6g carbs, 1g protein - Zucchini-Onion Pancakes - DELICIOUS pancakes with the flavor of cumin. They are only 45 cals... worth the easy preparation. Good alone or with low fat sour cream. YUMMMMMM. :)
Per serving - 45 cals, 0g fat, 9g carbs, 3g protein - Crock Pot Beef Stroganoff *** - Adapted from Farberware and Beef Stroganoff III on Allrecipes.com. **Ingredients: round steak, salt, pepper, onions, garlic, Worcestershire sauce, beef broth, prepared mustard, dry white wine, flour, water, fresh mushrooms, low fat sour cream
Per serving - 466 cals, 12g fat, 39g carbs, 50g protein - Oatmeal cookie pancakes - Fat free half and half not included in nutritional facts. Add 100c. for the entire recipe, or 17 calories per serving.
Per serving - 186 cals, 2g fat, 32g carbs, 9g protein - Cinnamon Raisin Bread Pudding - Adapted from the American Diabetes Association. A 34% calorie reduction over the traditional recipe. milk, Equal® Spoonful or Equal® packets, stick butter or margarine, 3 eggs, cinnamon, whole wheat bread cvt
Per serving - 212 cals, 8g fat, 27g carbs, 8g protein - Cucumber yogurt sauce - Good sauce for pita sandwiches, good on falafel
Per serving - 10 cals, 0g fat, 2g carbs, 1g protein - Veggie Pizza - Made with a flour tortilla.
Per serving - 141 cals, 8g fat, 13g carbs, 7g protein - Pasta Bake - from 'Glad To Be Vegan' by Tricia Frances
Per serving - 240 cals, 2g fat, 49g carbs, 12g protein - Chocolate Brownies - Fudgelike brownies that substitues black beans for most of the flour. Add 6 calories per brownie for cocoa (not in nutritional analysis).
Per serving - 96 cals, 4g fat, 12g carbs, 5g protein - Cinnamon Raisin Oatmeal, Sugar Free - This is a great breakfast for me. High fiber, relatively high in protein, and most of that is from vegetable sources. Low cholesterol, low sodium... need I go on?
Per serving - 183 cals, 8g fat, 28g carbs, 4g protein - Spinach Poppers - Have your guests snack on these appetizers while the rest of the holiday dinner is cooking. You need mini-muffin tins for this recipe. From the American Diabetes Association. canned artichoke hearts, frozen chopped spinach, part-skim ricotta cheese , eggs, garlic, red onion, fresh oregano, part-skim mozzarella cheese, pepper, salt, cooking spray cvt
Per serving - 132 cals, 6g fat, 9g carbs, 11g protein - Vegetarian Potato Soup - Simple, fast, cheap.
Per serving - 322 cals, 6g fat, 61g carbs, 7g protein - Applesauce Oat Muffin - A low calorie muffin with taste!
Per serving - 101 cals, 0g fat, 20g carbs, 2g protein - Strawberry Smoothie - it has strawberries and water and makes a healthy snack
Per serving - 38 cals, 0g fat, 9g carbs, 1g protein - tuna salad - mix of veggies with tuna and non-fat mayo
Per serving - 106 cals, 5g fat, 3g carbs, 11g protein - Oatmeal Muffins - high protein muffins
Per serving - 165 cals, 3g fat, 27g carbs, 7g protein - Heidler Whole Wheat Pancakes - Whole wheat pancakes can be dressed up with some added fruit to the mix. I like to use chopped apples and cinnamon or a mixed berry (fresh or frozen). You can also use skim milk and fat free margerines as well to make this more fat free. The orginial recipe used only white flour, vegetable oil and real sugar. Also when I measure the flours, I tend to use a rounded top to my measuring instead of the exact measurement and a little less milk. I find it makes the pancakes thicker.
Per serving - 105 cals, 4g fat, 14g carbs, 3g protein - Escarole Sandwich - A simply fantastic sandwich that goes well with sparkling wine (or soda) and grapes.
Note that we use french bread loaves, not sliced bread, but the system couldn't recognize them.
Per serving - 247 cals, 10g fat, 23g carbs, 17g protein - Bulgur and Chickpea Chili - Vegetarian
Per serving - 555 cals, 10g fat, 94g carbs, 27g protein - Homemade Low Fat Hummus with Garlic - Low sodium, reduced fat hummus. Good for dips and sandwich/tortilla spread.
Per serving - 167 cals, 6g fat, 22g carbs, 7g protein - Incredible Oatmeal Raisin To-Go Bars - Yum yum!! They are excellent warm, and my co-workers gobble them up! Great snack and they are low in cals! :D
Per serving - 113 cals, 2g fat, 18g carbs, 3g protein - Pop Corn Drops - original recipe says 16 calories in 6 cookies.
Per serving - 39 cals, 0g fat, 6g carbs, 2g protein - hummus - A very healthy, although not quite as nice, alternative to the tahina-based type. My mom swears by it, and the garlic content goes up every time she makes it!
Per serving - 51 cals, 3g fat, 6g carbs, 1g protein
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