Notes:
Just in time for Thanksgiving!  If I don’t tell anyone that this is sugar-free… they never even realize it!  I’m sneaky like that!  lol

Servings: 8

Ingredients:
2 eggs
1 (15 ounce) can of pumpkin
3/4 cup Splenda granular (can also use Stevia if prefer)
1/2 teaspoon salt
1/2 teaspoon cinnamon
2 teaspoons pumpkin pie spice
1 (12 ounce) can evaporated milk
1 9-inch unbaked pie crust
reduced calorie whipped topping

Directions:
Bake pie shell for 10-15 minutes at 350 degrees and then set aside.
Pre-heat oven to 425 degrees.
combine all ingredients (except whipped topping.)
Pour into pie crust.
Bake 15 minutes at 425.
Reduce heat to 350 degrees and bake 45 minutes.
Cool and garnish with the whipped topping.

Submitted by:
Gillian

Notes:
This is a healthy chili.  You can eat a generous portion and stay in your calorie limits.

Servings: 12-one cup

Ingredients:
3 Cups chopped yellow onions
1.25 pounds of 99% lean ground turkey or turkey sausage
3 Cups diced tomatoes or 1 28 oz can, undrained
1.5 Cups cooked pinto beans or 1 can (15 oz) pinto beans, rinsed and drained
1.5 Cups cooked black beans or 1 can (15 oz) black beans, rinsed and drained
1 cup fat-free, low sodium chicken broth
2 tablespoons chopped garlic
2 tablespoons chili powder
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 teaspoon ground cumin
1 teaspoon mustard powder
1/2 cup sliced black olives (if you want)
1/2 cup chopped scallions or chopped fresh cilantro (if you want)

Directions:
Coat a large saucepan or Dutch oven with a few sprays of olive oil cooing spray. Add the onions and cook over medium-high heat until they're soft and just starting to brown. Add the ground turkey or sausage and cook over medium-high heat, breaking up the meat with a spoon, for about 6 minutes, or until no longer pink. Add the tomatoes, pinto and black beans, broth, garlic, chili powder, oregano, cumin, and mustard powder. Bring to a boil over high heat, then reduce the heat to low. Cover and simmer for 20 minutes. Garnish with the olives and scallions or cilantro.

Makes 12 servings Each serving is 1 Cup
150 Calories, 16g protein, 17 g carbohydrates (3 g sugars), 2 g fat (0 g saturated), 20 mg cholesterol, 5 g fiber, 150 mg sodium

Submitted by:
Autumn

Notes:
A Middle Eastern dish with a deliciously fresh taste.

Servings: 4

Ingredients:
1 quart water
1 cup dry lentils
3 tablespoons olive oil
1 medium green bell pepper,
chopped 1 medium onion, chopped
2 1/2 cups peeled, seeded, and
chopped tomatoes
salt and pepper to taste

Directions:
In a pot, bring the water to a boil, and stir in the lentils. Reduce heat, and simmer 20 minutes; drain.
Heat the olive oil in a large skillet over medium heat, and saute the green bell pepper and onion until tender. Mix in the tomatoes, and season with salt and pepper. Cook for two minutes. Stir in the lentils, serve

Submitted by:
mandy

Notes:
Today I tried making this for the first time and I was surprised at how good it tastes.  I was really sick of drinking only water and unsweetened ice tea.  I think that too much stevia is bad for you also it doesn’t seem to go with ice tea as well as it does with lemonade.  For anyone who loves lemonade but doesn’t want the sugar, and thinks most artificial sweetners are bad for you I highly recommend this.

Servings: many

Ingredients:
Lemon juice, Stevia powder, water

Directions:
Squeeze lemons, add Stevia powder to taste (Stevia is much much sweeter than sugar, i used about 1 teaspoon of stevia powder to make a3/4 gallon jug of lemonade) Add water, stir or shake..drink guiltlessly!

Submitted by:
Rikki

Notes:
This is an easy, refreshing fat free and sugar free dessert.  I found a similar recipe in FAVORITE BRAND NAME LOW CARB RECIPES, but have adapted it to have the lowest points possible. In fact, the entire dessert has just 3 points, so depending on how you divide it up, it could have .5 - 0 points per serving!

Servings: 10

Ingredients:
2 c. water, divided to make 2 flavors of gelatin
1 pkg (.44 oz) each sugar free strawberry gelatin and sugar free lime gelatin
1/2 c cold water
1 8 oz container of fat free, sugar free vanilla yogurt
1 1/2 c. frozen sliced strawberries, no sugar added
**Optional: fat free/sugar free cool whip, fresh strawberries or other berries for garnish (will change points value)**

Directions:
Boil one cup of the water and add to the lime gelatin, stirring until dissolved. Add 1/2 cup water, stir well and refrigerate for about an hour or until gelatin is slightly thickened. Using a wire whisk, add vanilla yogurt, whisking until smooth. Transfer to a 2 quart serving bowl and refrigerate for 15-30 minutes or until set but before it is firm.

Boil the other cup of water and stir into the strawberry gelatin until completely dissolved. Add frozen strawberries and stir until gelatin becomes thickened slightly. Pour over top of lime gelatin mixture and refrigerate for 2 hours or until firm. Garnish as desired.

Submitted by:
NOFAT40

Notes:
Preparation time : 5 minutes + chilling time

Makes 2 x 250 ml glasses

NUTRITION PER SERVING

Protein 17g

Fat 6g

Carbohydrate 47.5g

Dietart Fibre 2g

Cholesterol 188mg

300 cal

Servings: 1 person

Ingredients:
2 cups (500ml) skim milk, chilled
2 tablespoons honey
2 eggs
1/2 teaspoon vanilla essence
1 tablespoon wheat germ
1 medium banana, sliced

Directions:
Blend the milk, honey, eggs, vanilla, wheat germ and banana untill smooth. Chill well and serve.

Submitted by:
danielle

Notes:
A traditional favorite with a twist! This will incorporate MUFA’s in 2 ways (Monounsaturated Fatty Acids)

Servings: 15

Ingredients:
1 lb. ground chicken
2 tbsp. Olive Oil (MUFA)
1 packet of taco seasoning
Onions - diced
Lettuce - part shredded and part left in big leaves
Olives (MUFA) - sliced
Your favorite shredding cheese (I don't like fat free or low fat b/c they are processed with chemicals) - shredded

Directions:
Brown ground chicken in 2 Tbsp. of olive oil. Follow the directions on the taco seasoning to finish off chicken. Pour into a bowl lined with paper towel to drain off any excess oil or water. Now, on a big lettuce leaf, layer shredded lettuce, about a tbsp. of cheese, about a 2 tbsp of chicken, and finish it off with olives and more lettuce if you like.

Submitted by:
Marci

Notes:
A truly tasty, but light and filling soup.

Servings: Six

Ingredients:
* 1 tbsp cold pressed virgin olive oil
* 1 finely chopped onion
* 1 tbsp finely chopped grated fresh ginger
* 1 pound butternut squash, peeled and diced
* 1 pound sweet potatoes, peeled and diced
* 6 cups vegetable broth

Directions:
Heat the oil in a Dutch oven over medium heat and add onion, cooking until the onion is translucent. Add ginger and cook for one minute more, mixing the ginger well with the onion. Add all the other ingredients and bring the mixture to a boil. Cover, reduce heat and simmer for approximately 30 minutes, testing with a fork to ensure the squash and sweet potatoes are tender. Using a blender puree the soup. Add fresh ground black pepper , or nutmeg, and cinnamon to taste. Serve hot from a soup touraine.

Submitted by:
Michael

Notes:
Italian without the pasta.

Servings: 8

Ingredients:
1 pound ground beef
1/2 pound Italian sausage
1 clove garlic, minced
2 tablespoons onion, chopped
1/2 pound fresh mushrooms, sliced
8 ounce can tomato sauce
Salt, to taste
1/8 teaspoon pepper
1/4 teaspoon Italian seasoning, or to taste
4 ounces mozzarella cheese, shredded, 1 cup

Topping:
1/2 cup sour cream
1/2 cup mayonnaise
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/2 cup freshly shredded Parmesan cheese *
4 ounces mozzarella cheese, shredded, 1 cup

Directions:
Brown the meats along with the garlic, onions and mushrooms; season with a little salt and pepper. Drain fat; stir in the remaining ingredients. Adjust the seasoning if necessary and put in a greased 7×11" baking dish.

Combine the topping ingredients and spoon over the surface of the meat mixture. Spread evenly with a spatula. Bake at 350º about 40 minutes until the topping is nicely browned.

Per Serving: 463 Calories; 38g Fat; 24g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

Submitted by:
Dr Marc

Notes:
Low carb Mexican

Servings: 4

Ingredients:
4 boneless chicken breasts
Seasonings of your choice
1 tablespoon butter
1 small onion, chopped, 2 1/2 ounces
4 ounce can mushrooms or 1/4 pound fresh mushrooms, sliced
4 ounce can chopped green chiles
4 ounces pepper-jack cheese, shredded

Directions:
Flatten and season the chicken breasts; grill and keep warm. Meanwhile, in a small skillet, sauteé the onions and mushrooms in butter until the onions are tender. Stir in the chilies. Place the chicken pieces on a baking sheet or in a shallow baking pan. Top with the mushroom mixture, then with the cheese. Bake at 350º about 5-10 minutes until the cheese has melted.

Per Serving: 224 Calories; 8g Fat; 32g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Net Carbs

Submitted by:
Dr Marc