Notes:
This is a delicious salad you can have as a side dish or entire meal plus the ingredients are always easy to find.

Servings: 4=6

Ingredients:
1 jar of Nopales (this is just sliced cactus in spanish find the jar with the least amount of ingredients)
1 bunch cilantro
lemon juice
salt
1 small white onion

Directions:
Empty jar of nopales in a strainer and rinse in cold water. Clean until the cactus has no more sludge and brine is washed away. Chop half of the cilantro and white onion into small pieces. In a bowl add nopales, cilantro, onion and toss. Add lemon juice and salt to taste. To make this recipe stretch give the nopales a few rough chops. Chill before serving at least an hour.

Submitted by:
Stefanie

Notes:
Rich, fudge-like brownies that are full of protein and fiber. They’re incredibly simple to make and you won’t feel guilty licking the spoon.

Servings: 20

Ingredients:
1 box of powdered brownie mix (any kind)
1 can (15 oz.) of black beans

Directions:
1. Open the can of black beans and dump all of the contents from the can into a blender or a food processor and puree.
2. Add puree to the powdered brownie mix and mix well.
3. Bake according to the brownie mix box directions.

DO NOT add the eggs, oil, or whatever else the brownie mix box may call for. You literally only mix the puree and the powdered brownie mix.

Enjoy!

Submitted by:
HealthyHappyMe

Notes:
So I have recently started eating egg beaters instead of regular eggs, and I was wondering what I could put on them to make them a little more interesting to me. And I thought how about some salsa?? And since salsa is really low in calories I tried it, and it was great. Now me personally I like green salsa. Hope you enjoy!!!

Servings: 2

Ingredients:
Egg Beaters, green salsa. I have tried many different brands and off brands of green salsa, and I like them all.

Directions:
Cook Egg Beaters in a pan, when done add salsa on top

Submitted by:
Cheyanne

Notes:
A friend who is a professional chef showed me this uber simple way to prepare zucchini.

Servings: variable

Ingredients:
Zucchini, olive oil (any kind) dash of sea salt (or any kind of salt, really), herb mixture (optional)

Directions:
Wash your zucchinis, slice LENGTH-WISE either quartered or thick slices.
Arrange in 13 x 9 pan with rim (or larger, depending on how many zucchinis you have)
Drizzle olive oil on all the slices, sprinkle a dash of salt, lightly.
If you don't like to use salt, use an herbal substitute.
Bake at 350 for 10-15 minutes, depending on how hot your oven is. Should be lightly browned on the edges.
It tastes amazing, and very, very simple to prepare.

Submitted by:
Barbara

Notes:
chicken breast rolled in potato flakes

Servings: 4

Ingredients:
boneless chicken breast
low calorie butter spray
mashed potato flakes

Directions:
rinse chicken, pat dry, spray with butter, roll in potato flakes,
and bake at 350 degrees for about 35-40 min.

Submitted by:
mary

Notes:
Tart crunchy salad- very refreshing

Servings: 4 +

Ingredients:
2 cucumbers
2 roma tomatoes
1/4 cup olives- any kind that you like will do (kind of optional- you decide how many if any to add)
apple cider or balsamic vinegar - however much is enough to cover the salad when its chilling in a bowl (probably 1 to 2 cups depending on your bowl)
1 tblsp honey
1/2 cup pickled mushrooms (optional)
Dill weed
Salt (Kosher salt works best)
Pepper
a pinch of oregano (optional)
1/4 tsp minced garlic

Directions:
Slice the cucumbers thin and cube the tomatos, place both ingredients in a bowl. Add the spices- honey, garlic - olives and mushrooms. Pour vinegar over the whole thing until the vinegar is just slightly over the top of all the ingredients. Chill at least 4 hours- its best after 24 hours. Because of the vinegar this salad will stay quite a while in your refrigerator. (it even stays crispy)

Submitted by:
Jessica

Notes:
this is a tasty and filling side dish that will not add large amounts of calories or fat to your daily intake.  it has quite a bit of sodium, so if you are on a restricted salt diet, you might want to substitute water for most or all of the soy sauce.

nutritional info-per serving:  calories-36.3,  fat-0.5 g, cholesterol-0, sodium-214 mg, potassium-192 mg, carbohydrate-7.8 g, protein-1.5 g 

Servings: 4

Ingredients:
3 cups shredded green cabbage
1 cup sliced onion
pam cooking spray (i use either olive oil or butter flavored)
1 tbsp rice wine vinegar
1 tbsp lite soy sauce

Directions:
spray skillet with pam. add all ingredients and simmer on med/med-low heat until desired tenderness is achieved. stir often and add small amounts of water if needed to keep moist.

Submitted by:
laurie

Notes:
These protein- and fiber-filled brownies are pretty rich and fudge-like. No one–not even picky kids–will be able to tell that they’re not “regular” brownies.

Servings: Makes 20

Ingredients:
1 box brownie mix
1 can (15 oz) black beans

(Seriously, that's it for ingredients!)

Directions:
Open the can of black beans, rinse well. With beans back in the can, add enough water to cover beans. Put in blender or food processor and puree. Add puree to brownie mix, and then bake according to package directions.

You DO NOT add the eggs or oil that the recipe calls for, JUST the black bean puree.

Submitted by:
Dr Marc

Notes:
This is a fritatta recipe I got from a health website. I do not recall the website but these are absolutely delicious and easy to make! And very good for you. On the website they boasted that a breakfast higher in calories and protein would actually lower your calorie intake for the remainder of the day! I tested it and it DOES WORK! This is supposed to be eaten with one slice of toast and a half cup berries. It feels like a big breakfast and it really does make you not so hungry all day long! The recipe said it was 250 calories for this, but I use a cupcake pan which cut the suggested serving size down quite a bit (they said it was 4 servings but I got six) - so I added the whole breakfast up (toast and berries) and it runs around 350 calories. Feel free to replace things to cut the calories if need be!

Servings: 4-6

Ingredients:
Basil
Spinach
Eggs
Shredded Asiago Cheese
Onion or Scallop (scallop is recommended because it isn't as strong)
Sun Dried Tomatoes
Salt

Directions:
Cook in a pan on medium or medium high 1 small Scallop until soft but not brown then add 1 Cup packed spinach (I use olive oil cooking spray) until it's soft
This should only take about 5 minutes.

Take pan off of stove and set aside (if it's still cooking make sure and throw it in to a bowl until you need it - don't want it to over cook)
Beat 4 egg whites and 4 whole eggs in a separate bowl
Finely chop 1/4 cup basil and throw into the egg mixture
Chop 1/4 cup Sundried Tomatoes and throw in to the egg mixture
throw in 1/2 tsp. salt & pinch of pepper
Throw in 1/2 Cup shredded Asiago cheese into the egg mixture, along with your spinach and scallop.
(Feel free to add garlic if you like!)

Spoon mixture into cupcake pan or baking dishes (the site said it made only 4 but I got 6 out of this using the cupcake pan instead. If you use the larger baking dishes make sure to note that this breakfast will be higher in calories…duh…I know )

Cook for approximately 10-14 minutes at 250 degrees until the middle is firm (no juicy centers!)

I premade these for the entire week once and it actually wasn't bad…some of my friends grossed out at the idea but it kept me on track breakfast wise!

Submitted by:
Sharon

Notes:
Calories-134 to 168 (small or medium potato) per serving

Serving size-1 potato per person

This is a quick and easy recipe that my daughter loves.

Servings: 1+

Ingredients:
1 small or medium potato per person
seasoned salt, mrs. dash, cajun spice or any seasoning you like
pam cooking spray (i like the olive oil spray or butter flavor)

Directions:
slice each potato in to thick rounds.
lightly spray baking sheet with pam.
arrange potato rounds in single layer.
sprinkle with seasoning.
lightly spray tops of potatoes with pam.
bake at 375 degrees for 35 minutes or until done.

Submitted by:
laurie