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low-cal Recipies for low-cal Addicts


Broccoli Casserole
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 cheese
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.
POINTS:  1.5
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


Pumpkin Muffins
2/3 cup nonfat dry milk
6 tablespoons flour
1 teaspoon baking soda
Sugar substitute to equal 12-teaspoons sugar
2 teaspoons pumpkin pie spice
1 teaspoon cinnamon
Two eggs
1 cup canned pumpkin
1 teaspoon vanilla
1/2 cup grated carrots or zucchini
4 tablespoons raisins
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:
Calories: 115
Total Fat: 2g
Carbohydrates: 19g
Protein: 6g


Cranapple Crisp
Makes 8 Servings
Fruit Filling
8 cups thinly sliced peeled apples
1/2 cup fresh or frozen cranberries, coarsely chopped
1/3 cup light brown sugar
1/4 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
2 tbsp 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


Pumpkin Pie
16 ounce can solid-pack pumpkin
13 ounce can evaporated skim milk
One egg
Two egg whites
1/2 cup biscuit mix like bisquick
2 tablespoon sugar
Eight 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 mixing bowl.
Blend one minute or beat two minutes with mixer. Pour into pie pan and bake for 50 minutes or until center is puffed up.
This recipe is good for diabetics.
Yield:  One pie or about eight servings.
Nutrition information per 1/8 serving:
Calories: 114
Carbohydrate: 18.5 grams
Protein: 6.3 grams
Fat: 1.9 grams
Fiber: 1.4gm
Sodium: 174.9mg
Cholesterol: 37mg
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 200 calories!

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.