Notes:
Substitute for rice

Servings: 6

Ingredients:
10 ounces fresh cauliflower, grated, 1/2 medium
1 small onion, slivered, 2 1/2 ounces
2-3 tablespoons butter or oil or a combination
1/2 cup salsa
1/8 teaspoon garlic powder
3/4 teaspoon salt, or to taste
1/4 teaspoon pepper
1/8 teaspoon granular Splenda

Directions:
In a very large skillet with a lid, sauté the onion in butter and/or oil until tender. Stir in the grated cauliflower, then the remaining ingredients. Mix well. Cover and simmer 10-12 minutes until the cauliflower is tender, but not mushy, stirring occasionally.

Per Serving: 56 Calories; 4g Fat; 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

Submitted by:
Dr Marc

Notes:
LOW FAT, SUGARFREE DESSERT

Servings: 12

Ingredients:
1 BOX LEMON CAKE MIX
1 BOX SUGERFREE VANILLA PUDDING
2 SPOONS FATFREE SOURCREAM
12oz.CAN DIET SPRITE
1 FATFREE COOLWHIP

Directions:
POUR CAKE MIX IN BOWL, ADD SOURCREAM, AND MIX IN DIET SPRITE. MIX WELL WITH MIXER.. POUR INTO A SPRAYED 9 BY 13 PAN , BAKE TILL TOOTHPICK COMES OUT CLEAN. COOL.. IN A BOWL MIX PUDDING ACCORDING TO DIRECTIONS, PUNCH HOLES IN CAKE AND POUR PUDDING MIXTURE OVER CAKE AND REFRIGERATE FOR 30 MINUTES. TAKE OUT AND PUT COOLWHIP ALL OVER CAKE AND SERVE OR REFRIGERATE TILL READY TO SERVE..

Submitted by:
susan

Notes:
This is a very easy way to create a fat-free, sugar-free, tasty dessert.

I prefer regular Cherry Jell-O to the Black Cherry flavor, although either may be used.

I have substituted almond extract for the vanilla, and it also tastes delicious!

Servings: 4

Ingredients:
1 small package Sugar-Free Cherry Jell-O
3/4 Cup boiling water
2 packets Splenda sweetener
1 tsp. vanilla extract
1 Cup frozen dark sweet cherries, pitted (No Sugar Added) - do not thaw
1 Cup fat-free plain yogurt

Directions:
In blender, dissolve Jell-O and Splenda in boiling water. Add vanillla extract.
Blend on low until completely dissolved.
Dump in frozen cherries, then yogurt.
Blend on high to puree cherries and to whip air into the mixture.
Pour into four serving containers.
Refrigerate for 30 minutes or longer.
Enjoy!

Submitted by:
Jane

Notes:
This is a great low carb, sugar-free, diabetic safe recipe.  I’ve had this a while and I got it from another person on this site.  I modified this one by basically using an egg white and imitation vanilla.  I also recalculated the nutrition information to match what I put in this recipe.  It is really pretty good and I was so shocked.  I will be eating this again and again.

Servings: 1

Ingredients:
1 egg white
2 Tblsp. Whole Ricotta Cheese (or you can use cream cheese)
1 tsp. imitation vanilla extract
1 pkt. Splenda
Dash of cinnamon
Dash of nutmeg

Directions:
Mix all ingredients in a bowl. Whisk ingredients until well blended. Pour into a heated, greased skillet (or use griddle) and cook. Like pancakes, wait for first side to bubble in middle and then flip and cook other side. Serve with butter or sugar-free syrup.

Submitted by:
Samantha

Notes:
Stella Style New York Ricotta Cheesecake

from: Rachel Stella

Servings: 12

Ingredients:
24 ounces cream cheese, softened
1 cup extra-fine whole milk ricotta cheese (to refine, process in food processor for 1 minute)
½ cup sour cream
1 ½ cups sugar substitute (recommended: Splenda)
1/3 cup heavy cream
1 tablespoon no sugar added vanilla extract
1 tablespoon fresh lemon juice
1 eggs
3 egg yolks

Special Equipment: 1 (8-inch) spingform cake pan

Directions:
Preheat oven to 400 degrees F. Spray the springform pan with nonstick vegetable oil cooking spray. Set aside. In a shallow roasting pan big enough to fit the cake pan, pour about 1-inch of water and place it on the center rack of the oven to preheat.

In the bowl of an electric mixer, beat softened cream cheese, ricotta, sour cream and sugar substitute on low speed for about 1 minute until well blended.

In a separate bowl, using a wire whisk, mix heavy cream, vanilla, lemon juice, eggs, and egg yolks until blended. Turn the mixer on medium speed, and slowly pour the egg mixture into the cream cheese mixture. Beat just until blended and then turn off; be careful not to over-whip.

Pour batter into the greased springform pan. Place pan into the heated water bath. Bake for 15 minutes, and then lower the oven temperature to 275 degrees F. Continue baking for 1 ½ hours, or until to pis light golden brown and cake is pulling away from the sides of the pan. Turn the oven off when finished coking and leave the cake in the oven to cool for 3 more hours. (This will keep the cake nice and tall.) Then remove cake and refrigerate before serving. Serve chilled.

Nutritional Information per serving
Servings: 12
Calories: 299
Fat: 28g
Saturated Fat: 18g
Carbohydrates: 7g
Fiber: 0g

Submitted by:
Samantha

Notes:
This is one of my favorite recipes, because it is so easy, it tastes terrific, and I can use the leftovers in so many ways.

The original recipe called for tearing off long sheets of aluminum foil and wadding each into a 3″ “ball”.  This seemed to be a huge waste of aluminum, so I prefer to use less foil and wrap small yellow onions and small red potatoes.  This does not change the flavor of the chicken, and it creates a nice side dish for dinner!

I use an oblong Rival CrockPot, which I line with Reynold’s Crock Pot liners to save on clean up.

The general rule for cooking a whole chicken is to match its weight in pounds to the size of your crockpot in quarts.  Never go OVER the crockpot size in weight of meat.

 For my 4.5 Quart crockpot, I try to find a 4.5 Lb chicken, or as close to it.  If I am using potatoes and onions in the bottom, I buy a 3.5 Lb chicken so as not to overfill the crock and prevent the lid from completely sealing in the heat. 

Servings: 4

Ingredients:
1 whole chicken, preferably a "roasting" chicken (3.0 - 4.5 Lbs, depending upon size of crockpot)
Olive Oil cooking spray, such as PAM
Lawry's Seasoned Salt
Aluminum Foil

OPTIONAL:
2 small whole yellow onions, unsliced (as close in size as possible to potatoes)
4 small whole red potatoes, unpeeled (as close in size as possible to onions)

Directions:
Ensure that chicken is thoroughly thawed, if frozen.

Spray inside of crock with olive oil spray, or line with plastic Crock Pot liner.

Wash and pat dry outside of red potatoes.
Remove outer skin from onions, leaving them whole
Tear off 6 sheets of foil, each enough to completely wrap one potato or onion.
Spray one side of each sheet of foil with olive oil spray.
Tightly wrap each vegetable in one sheet of perpared foil.
Line the bottom of the crock with wrapped vegetables. The chicken will sit on these aluminum balls,
allowing fat and juices to drip without chicken "stewing" in the liquid.

Remove the neck and gizzards from inside of chicken, and cut off tailbone.
Rinse chicken inside and out, and pat dry with paper towels.
Place on paper towels, breast up. Spray outside of chicken with olive oil spray.
Sprinkle evenly with seasoned salt.
Place chicken, BREAST SIDE DOWN, in crock on top of aluminum balls.
Spray back of chicken with olive oil. Sprinkle evenly with seasoned salt.

DO NOT ADD ANY WATER OR OTHER LIQUID TO THE CROCKPOT.

Cook on HIGH 4 - 6 hours. 3 Lbs chickens take 4 hours to fully cook.

DO NOT COOK ON LOW!
DO NOT remove lid at any time during cooking.
DO NOT start with a frozen chicken.

When ready, remove all skin from chicken to reduce fat.

VARIATION: "Sesame Chicken"
Follow same process as above, eliminating Lawry's Seasonsed salt.
Instead, pour 1 cup of light soy sauce or 1 cup or light Teriyaki sauce (or 1 cup combination)

Submitted by:
Jane

Notes:
This is a very simple version of the traditional pumpkin pie, except it is missing the crust!  I am following Weight Watchers Core Plan, and this recipe fits within those guidelines.  I have a bit of a sweet tooth, so having on hand low-fat, low-sugar and healthy sweets is a must for my home.

Servings: 8

Ingredients:
1 can (15 oz) Pure Pumpkin (NOT "Pumpkin Pie Filling")
1 can (12 oz) Fat-free Evaporated Milk (NOT "Condensed Milk")
3/4 Cup Egg substitute, regular, plain (or 3 egg whites)
1 tsp Pure Vanilla extract
1/2 tsp salt
3 tsp Pumpkin Pie Spice (or 1 tsp ground cinnamon, 1/2 tsp ground ginger, 1/4 tsp ground cloves)
1/2 C - 3/4 C Splenda for baking

Directions:
Pre-heat oven to 400 F. Prepare 9" glass pie dish by spraying with PAM.
Combine all ingredients and whisk until smooth and well blended.
Pour into prepared pie dish.
Bake at 400 F for 15 minutes; reduce heat and back at 325 F for 45 minutes, or until a knife
inserted in the center comes out clean.
Allow to cool.
Slice into 8 pieces to serve (top with fat-free whipped topping, if desired)

Submitted by:
Jane

Notes:
Super yummy, moist and chewy!

Good with cream cheese in the middle… but that’s not figured into the totals here ;)!

Calories 177

Fat 3g

Carbs 37g

Sugar 12g

Fiber 2g

Protein 2g

Servings: 12

Ingredients:
1-18.25 oz box Pillsbury Reduced Sugar Yellow Cake Mix
1-15 oz can Libby's 100% Pumpkin
1/2 c. Fat Free, Unsweetened, Plain Yogurt (I used La Yogurt brand)
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ginger
(or to taste… or 1 Tablespoon pumpkin pie spice to make things easier)

Directions:
mix yogurt, pumpkin, and spices well, add cake mix powder and blend well

spread into greased or nonstick pan

bake at 350 for 1/2 hour or so… you'll smell it when it's done!

Cut into 12 pieces

Submitted by:
Tina

Notes:
This is a great alternative to mashed potatoes.  It is made with cauliflower and suprisingly I was fooled by the taste myself.  It will be used many times over and over and is great for diabetics!

Servings: 4-6

Ingredients:
1 head of cauliflower cut up
1/2 cp heavy cream
1/2 stick of butter
salt & pepper to taste
paprika

Directions:
Boil your cauliflower in water until done (10-15 min) then place it in a food processor (or blender) and mash up while adding the cream and then butter. Then blend until smooth and add your salt and pepper. Then remove and place in casserole dish. Place about 4 slices of American cheese on top and a little sprinkle of paprika. Bake in the oven at 350 for about 5-10 minutes until cheese is melted. This tastes just like mashed potatoes!

Submitted by:
Samantha

Notes:
A good way to hide vegetables in a tasty treat!  A month ago I wouldn’t have considered even making this.  Now it is a new favorite!

Servings: 8

Ingredients:
12 oz cooked ground turkey
10 - 15 oz can cooked pinto beans
1/2 c mild chilies, drained and chopped
1/2t garlic
1/2t ground cumin
1/4 teaspoon black pepper
1 t chili powder
1c chopped onion
1-1/2c diced yellow squash
1-1/2c diced zucchini
1/2c chopped bell pepper
2-1/4 ounces reduced fat shredded cheddar cheese
2-1/4 ounces shredded mozzarella cheese
3 large eggs
3T dried bread crumbs

Directions:
Preheat oven to 350, spray 13×9 baking pan with nonstick cooking spray. Brown ground turkey, drain. Mix meat with beans, chilies and seasonings. Spread meat mixture in the bottom of the pan. In large skillet saute onion for 2 minutes. Add squash, zucchini and bell peper. Cook 3 minutes longer. Spread vegetable mixture over turkey mixture. In small bowl whisk eggs, add cheeses. Pour over casserole. Sprinkle with bread crumbs. Bake until golden brown - about 30 minutes.

Each serving: 2-1/2 protein, 1-1/4 vegetables, 3/4 bread.
Per Serving: 243 calories, 20g protein, 11g fat, 16g carbohydrates, 160mg calcium, 98mg cholesterol, 2g fiber

Submitted by:
TERI