Notes:
A delicious(and pretty looking) dish. Serves 2 people…This dish has it all, meat, veggies and grain… with only 400 calories per serving… If your looking for less calories you may lighten up on the rice. Takes about 40 minutes to prepare.

Reminded me of chinese food, minus the fat. lol… Enjoy. Bon’ appetite!

Servings: 2

Ingredients:
2/3 cup white rice
1/2 cup chopped brocolli
1 cup pre-cooked baby shrimp
3 slices turkey bacon
1 yellow plantain
2 tbsp low calorie light BBQ sauce
1 tbsp minced garlic
Adobo and/or salt for seasoning

Directions:
Spray small sauce pan with cooking spray. Add rice and stir until it steams. Add 1 1/3 cup water, cover pan. Lower heat to low when boiling.
Chop skinned planatain horizontally into very thin pieces. Spray skillet significantly bringing to medium heat. Add planatains. After plantains turn dark yellow, spray them and turn over. Cook until golden brown. Keep hot.
In another small sauce pan, boil 1/2 cup of water. Add brocolli. Cook until softened. Season brocolli.
When Plantains are done, or in a seperate skillet, Spray pan. Bring heat to low.
In a bowl, combine garlic, shrimp and turkey(chopped into tiny peices).
Pour ingredients in skillet and cook on medium heat. When ingredients are dark brown(the way I like it), add BBQ sauce and continue to cook for 5-10 minutes.
When rice is done, pour into large bowl.
Chop up plantains into tiny peices, add to rice. Mix ingredients by chopping not stirring… Seperate into 2 dishes, you have got yourself a delicious entre!!!!

Submitted by:
Mel

Notes:
This is a great dessert to eat when restricting calorie’s and/or carb’s. You will need 3 bowls to get prepared… Label them A, B and C.

It also helps to devide the portion into 8-10 baking cups(usually used for cupcakes), this will help when serving to make sure each is below 150 calories…

Servings: 8-10

Ingredients:
1 packette splenda
1 1/2 c Milk
8oz low fat cream cheese(preferably philadelphia)
2 c Cool whip free
1/2 c Sour cream
1 box instant jello chocolate pudding
1 tsp Vanilla
1/2 c sour cream

Directions:
In bowl A, combine 2/3c cream cheese,1/4c sour cream, 1/2 pack splenda, 1/2c coolwhip and vanilla stir until softened(when there are no more lumps).
In bowl B, make pudding, use only 1 1/2 cups milk to ensure mixture will be thick.
In bowl C, combine 2c Pudding, remaining cream cheese,1/4 Sour cream, 1/2 cup cool whip and 1/2 packette of splenda, stir until mixture looks smooth.

In each cup, place 2 tbsp of bowl A, topped with 2 Tbsp bowl C…
Refigerate 4-5 hours before serving. For an extra Delight, Freeze…

Before serving, Top with cool whip…
You may also top with fruit…
Happy eatting!!!

Submitted by:
Mel

Notes:
Serves up to 8 people at 250 cal each… perfect dinner!!! Add a side of avocado for an even better taste… take’s about 40 minutes to prepare.

Servings: 8

Ingredients:
2 eggs
2 cups part skim mozzerella cheese
2 tbsp sofrito
1 pinch salt & pepper
1 1/2 lbs ground turkey
1/4 cup tomato sauce
5 yellow plantains
cooking spray
baking pan

Directions:
Peel yellow plaintains, slice thinly. Spray skillet lightly and fry plantains until golden brown. In another pot/pan, bring ground turkey, sofrito, and tomato sauce until fully cooked. Spray baking pan. Apply one thin layer of plantains to bottom. Beat eggs and lightly sprinkle eggs onto plantains. Once meat is cooked, press down onto cooked platains. Sprinkle cheese. Apply another layer of plantains and repeat. Top off with another layer of plantains. Pour remaining eggs over. Add remaining cheese. Bake at 350 for 20 minutes or until browned. Serve warm…

Submitted by:
Mel

Notes:
Like popcorn chicken… but with a kick…. I found this fun to make… and delicious to have as a meal or to snack on!

Makes 2 servings… @ 240 calories Each serving…..

Servings: 2

Ingredients:
1 cup Special K (or corn flakes… not sweetened!)
8 oz Lean ground turkey
1 egg
Pepper

Directions:
Set stove to preheat @ 350. Crush flakes into smallest pieces possible. Place the crumbs in a ziplock bag. Season turkey. Butter a flat surface pan(use smart beat under 5 calories). Break apart a small peice of turkey and roll into a ball. Dip into the egg. Drop turkey ball into crumb bag, gently shake. Remove the turkey ball and place on pan. Place pan in the oven @ 300. Remove when Turkey balls are dark golden brown…. Mmmm

Submitted by:
Mel

Notes:
chocolate fudge pudding

make it with skim milk, and you got yourself a great tasting 35 calorie snack that will leave your chocolate taste buds satisfied!!!

Sold at amlost any super market… in instant or cook and serve… I prefer instant, it tastes better… and even if half of a cup isnt enough, a whole cup is still only 70 calories… none of which are from fat.. so eat that up guys!!!!

Servings: 4

Ingredients:
Jell-o sugar free- fat free instant chocolate fudge flavor pudding

Directions:
posted on box

Submitted by:
Mel