Makes 12 Servings
1 1/2 cups shredded nonfat or reduced-fat sharp Cheddar cheese
2 packages (10 ounces each) frozen chopped broccoli,
thawed and drained
1/3 cup finely chopped onion
1/3 cup fat-free egg substitute
1 3/4 cups dry curd or nonfat cottage
2 tbsp unbleached flour
1/4 tsp ground white pepper
3 tbsp finely ground fat-free cracker crumbs
Set aside 1/2 cup of the grated Cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except
for the cracker crumbs in a large bowl, and stir to mix well. Coat a 2 1/2 quart casserole dish with nonstick cooking spray.
Place the broccoli mixture in the dish, sprinkle with the cracker crumbs, and spread the reserved cheese over the top. Bake
at 350 degrees for 50 minutes or until the top is golden brown. Let sit for 5 minutes before serving.
SERVING SIZE: 2/3 cup
PER SERVING: 68 Calories, 0.2 g Fat, 1.8 g Fiber, 3 mg Cholesterol, 10 g Protein,
147 mg Sodium
2/3 cup nonfat dry milk
1 teaspoon baking soda
Sugar substitute to equal 12-teaspoons sugar
2 teaspoons pumpkin pie spice
1 cup canned pumpkin
1 teaspoon vanilla
1/2 cup grated carrots or zucchini
Combine sifted dry ingredients in separate bowl.
Combine wet ingredients.
Add dry ingredients to wet ingredients slowly.
Bake at 350-degrees. for 20 minutes
Recipe makes six servings.
Nutrition information per muffin:
Total Fat: 2g
Makes 8 Servings
8 cups thinly sliced peeled apples
1/2 cup fresh or frozen cranberries, coarsely chopped
1/3 cup light brown sugar
cup golden raisins
1 tbsp cornstarch
1 tbsp apple juice concentrate, thawed
2/3 cup quick-cooking oats
3 tbsp whole wheat flour
1/4 cup light brown sugar
1/4 tsp ground cinnamon
frozen apple juice concentrate, thawed
To make the topping, in a small bowl, combine the oats, flour, sugar, and cinnamon, and stir to mix well. Add the juice
concentrate, and stir until moist and crumbly. Set aside. In a large bowl, combine the filling ingredients, and toss to mix
well. Coat a 2 1/2 quart casserole dish with nonstick cooking spray. Place the filling mixture in the dish, and sprinkle with
the topping. Bake at 375 degrees for 30 minutes. Cover the dish loosely with foil, and bake for an additional 15 minutes,
or until the filling is bubbly and the topping is golden brown. Serve warm.
SERVING SIZE: 3/4 cup
PER SERVING: 178 Calories, 0.7 g Fat, 4 g Fiber, 0 mg Cholesterol, 1.7 g Protein,
7 mg Sodium
16 ounce can solid-pack pumpkin
can evaporated skim milk
Two egg whites
1/2 cup biscuit mix like bisquick
2 tablespoon sugar
packets sugar substitute, (16 teaspoons or 1/3 cup)
2 teaspoon pumpkin pie spice
2 teaspoon vanilla
Heat oven to 350-degrees.
Lightly grease or spray 9-inch pie pan with vegetable pan spray. Place all ingredients in blender, food processor or
Blend one minute or beat two minutes with mixer. Pour into pie pan and bake for 50 minutes or until center is puffed
This recipe is good for diabetics.
Yield: One pie or about eight servings.
Nutrition information per 1/8 serving:
Carbohydrate: 18.5 grams
Protein: 6.3 grams
Exchanges: 1-1/2 starch/bread
What to expect here in the near future:
I (jess) have many
many low-calorie cook books, and I am going to share many of the recipies with you. Many of which are things you can cook
for the family(for you e-d moms or teens trying to avoid suspicion) that will taste wonderfull for less than
Also a long list of cookies for under 100 calories comeing soon to save your waist line as the holiday
season is approaching!
Calories can't make you happy.