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- Penne Pasta - low sodium pasta and sauce recipe from the Microwaving Light and Healthy cookbook, gets you an A!
Per serving - 198 cals, 4g fat, 32g carbs, 11g protein - Low Butter Oatmeal - Low Butter Oatmeal
Per serving - 381 cals, 9g fat, 63g carbs, 13g protein - Microwaved Flaxseed Bread - Flaxseed Bread
Per serving - 71 cals, 4g fat, 4g carbs, 5g protein - Cream of Broccoli & Cauliflower soup - delicious, very low-fat soup from the Microwaving Light & Healthy cookbook, gets you an A!
Per serving - 54 cals, 0g fat, 10g carbs, 4g protein - Warm Fruit Salad - I discovered this when I was craving for a warm dessert. I love it and have shared it with two friends (both guys, neither on diets) who also loved it! Feel free to experiment with other fruit, but apples and blueberries didn't really work for me... :)
Per serving - 111 cals, 0g fat, 18g carbs, 2g protein - Mahi-Mahi Tacos - blah blah
Per serving - 437 cals, 2g fat, 45g carbs, 57g protein - No-Bake Oatmeal Cookies - experiment
Per serving - 60 cals, 1g fat, 11g carbs, 2g protein - Apple & Cinnamon Melt - Apples, cinnamon, splenda, and water; heated in the microwave for a delicious and guilt-free dessert.
Per serving - 81 cals, 0g fat, 20g carbs, 0g protein - Cheese quesadilla - Quick cheese quesadilla
Per serving - 167 cals, 10g fat, 12g carbs, 8g protein - Easy Fried Rice - This is the easiest fried rice to make. You can jazz it up by adding snow peas or use shrimp or chicken instead of the ham.
Per serving - 462 cals, 8g fat, 77g carbs, 18g protein - Chocolate Pudding - Prepare on stovetop or in microwavesugar
cocoa powder or 2 ounces unsweetened baking chocolate,
cornstarch
salt
low-fat milk
imitation vanilla extract
cvt
Per serving - 171 cals, 2g fat, 34g carbs, 5g protein - Chicken Salad Sandwiches - fresh boneless, skinless chicken breast, celery, Original Miracle Whip, sweet pickle relish, lemon juice, seasoned salt, pepper, whole wheat bread cvt
Per serving - 321 cals, 10g fat, 32g carbs, 28g protein - Rice and Beans Bake - cooked rice
red kidney brands,
green onions
chopped green chilies,
lowfat cottage cheese
plain lowfat yogurt
light cheddar cheese
cvt
Per serving - 538 cals, 13g fat, 76g carbs, 29g protein - Mom's Rice Pudding with Raisins - An updated favorite from my childhood with the use of a microwave and standardization of ingredients. (Mom went by look and taste.)
uncooked rice (instant?)
water
eggs
milk
sugar
raisins
nutmeg
cvt
Per serving - 145 cals, 3g fat, 22g carbs, 7g protein - Breakfast cereal - steel cut oats
Per serving - 79 cals, 1g fat, 14g carbs, 3g protein - Mushroom Tomato Spinach Sauce a la Chris - Great for vegetarians. Quick and easy with minimal prep and cleanup. Try different diced tomato varieties for a lower sodium, lower calorie versions. Great by itself, and very filling.
Per serving - 185 cals, 12g fat, 18g carbs, 5g protein - Custard (microwave) - Adapted from the American Diabetes Association. **Ingredients: lowfat milk artificial sweetener, packets
egg substitute or eggs salt vanilla nutmeg cvt
Per serving - 98 cals, 4g fat, 6g carbs, 8g protein - Asparagus Omelets w/ Goat Cheese - South Beach Phase 1 breakfast. Haven't eaten this yet, but am going to try it this week. Looks interesting though, doesn't it?
Per serving - 172 cals, 9g fat, 5g carbs, 17g protein - small oatmeal with fruit - filling
Per serving - 263 cals, 7g fat, 46g carbs, 9g protein - Meatloaf and Garlic Smashed Potatoes - Traditional, yet leaner meatloaf with tasty low fat mashed potatoes
Per serving - 446 cals, 14g fat, 39g carbs, 40g protein - pumpkin butter - a delicious low-cal spread that tastes like pumpkin pie
Per serving - 17 cals, 0g fat, 4g carbs, 0g protein - Egg McMuffin - Healthy alternative
Per serving - 242 cals, 7g fat, 32g carbs, 13g protein - Oatmeal & Fruit - Oatmeal plus Fruit
Per serving - 316 cals, 7g fat, 55g carbs, 11g protein - bean/cheese/turkey burrito - bean burrito
Per serving - 343 cals, 13g fat, 33g carbs, 23g protein - Blueberry Syrup - Stores well in a sealed container in refridgerator for a week. Best to reheat 45 seconds in microwave before using.
Per serving - 100 cals, 0g fat, 26g carbs, 0g protein
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