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:
Just in time for Thanksgiving!  I love sweet potatoes and am always looking for new ways to fix them.  This is a healthy dish I am replacing my usual candied yams at Thanksgiving with this year.

Servings: 8

Ingredients:
3 lbs sweet potatoes, peeled and cut into approximately 3" chunks
1 cup reduced-sodium chicken broth
1/2 teaspoon ground cinnamon
2/3 cup fat-free milk "plus" ( I use Over the Moon)
1 TBSP butter
1 teaspoon vanilla extract

Directions:
Put potatoes in broth in a large pot and bring to a simmer over medium heat. Cook about 25 minutes, until potatoes are fork-tender.
Add cinnamon, milk and butter.
Mash until smooth.
Add vanilla and season with salt and black pepper to taste.

Submitted by:
Gillian

Notes:
I love breaded chicken, and I got this recipie out of a magazine a while back. Everything is not exact, but it is so simple to make, you can adjust it how many you want to make, how big you want them etc. I love love love them, and if I am craving fast food, this is a very healthy alternative for me!

Servings: Depends!

Ingredients:
Skinless, boneless chicken. You can use the pre-cut tenders or I like to cut my own into 'nugget' sizes.
About 2 cups corn flakes. More or less depending how much chicken you are making.
1 egg white, and 1 egg - Whenever I use eggs or make eggs, I use 2, but take one yolk out. Just another preference thing.
Any seasoning you may want to use. I like to add cheyenne pepper and fresh ground pepper.

Directions:
1. Smash your cornflakes (I do it in a ziploc bag).
2. Scramble your egg mixture.
3. Make sure your chicken is the size you if you haven't already cut it up!
4. Dip your chicken into the eggs, then roll into your cornflake mix. I like to make sure all the chicken is covered.
5. Repeat until you are done with the chicken!
6. I spray my pan with Pam, then cook them at 425 for 40 minutes. Just make sure the chicken is throughly cooked. I like mine extra crispy so I cook them at least 40 minutes.
7. Dip with your favorite healthy sauce and enjoy!!

Submitted by:
Denise

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:
It’s a warm Italian pasta salad

Servings: 8-10

Ingredients:
1 Pkg Spaghetti Noodles (or any other you like)
1 Pkg. Low-Fat Sausage, Sliced in bite size pieces
2 Pkgs. Frozen Veggies (I use cauliflower, Broccoli, Carrot Mix mostly, experiment and use what you like)
Large Bottle Low-fat Zesty Italian Dressing (Room Temperature)

Directions:
1. Cook pasta according to directions, drain and put in large bowl.
2. While cooking pasta, warm the Veggies in big pot of water and drain. Add to pasta.
3. Fry (I know bad word!) sausage in a little water until heat through and add to bowl.
4. Pour Italian Dressing over, stir well, enjoy immediately or cover and let marinade and rewarm later (the best!!)
This makes alot, but it makes great lunches for school and work!! And with a teenage son, it doesn't last long!!!!

In the movie "Under the Tuscan Sun", a character called the trees "Creepy Italian Trees" and we were eating it and watching the movie, so "Creepy Italian Dish." I know silly, but we didn't have a name for it.

Submitted by:
Elizabeth

Notes:
My favorite first cool-weather recipe to make while listening to the mournful blues of Billie Holiday. It’s a very healthy chili recipe I love…all the men in my life have loved it too, so it’s not just a weight-loss recipe!! Full of fiber and low in fat when you use just-enough extra-lean ground beef, or omit the meat all together because the beans will do if for ya if you’re a bean lover like me!!! This is really a satisfying meal, especially when the weather is getting cooler as it is now (damn it, why have you forsaken me summer breezes!!!). Don’t get too caught up in the measurements; just keep tasting till it’s perfect for you!!

Servings: 12

Ingredients:
1 TBS olive oil
1 pound very lean ground meat
1 yellow, orange or red bell pepper, diced
1 medium onion, diced
1 can petite diced tomatoes with jalapenos, or 1 can petite diced tomatoes + 1 can diced green chiles
2 cloves fresh garlic, finely diced
3 TBS tomato paste
1 can low sodium beef broth
1 can kidney beans
1 can black beans
1 can cannellini or great northern beans
2 TBS chile powder
1 TBS ground cumin
couple pinches of ground cloves
couple pinches of cayenne pepper
several dashes of HOT paprika
several dashes of hot sauce (I like chipotle hot sauce)
around a tsp of brown sugar
around a tsp of salt
a little low-fat shredded mozzarella cheese
a bit of fresh cilantro to garnish

optional SUPER-SECRET ingredients:

2 TBS balsamic vinegar
–or–
1 TBS peanut butter

Directions:
…You don't have to be exact on the ingredient amounts, add less or more to taste…
FIRST THINGS FIRST…Put some Billie Holiday on the old computer/CD player/MP3 player!!!
1) Brown ground meat in a skillet…easy peasy, you can sautee the onion, garlic and bell pepper in the olive oil right in the same pot you are going to cook your chili in while you are browning up your meat in the skillet. Drain the meat of excess fat and leave it chill for a minute while you work on you sauteed veggies.
2) Season the veggies with all your spices…cumin, chile powder, brown sugar, salt, cloves and paprika. Stir those newly-aromatic veggies around for a few minutes and breathe in the awesome smell!
3)Stir in the diced tomatoes (with juices), tomato paste, the hot sauce, and the beans…be sure to drain and rinse the beans first because this reduces the sodium and makes the chili super-healthy!! Stir in your cooked ground beef that's been so patiently waiting in the skillet.
4) Pour in enough low-sodium beef broth (you can also use water or veggie broth, if you are a vegetarian and omitting the meat) to cover everything. Give it a good stir and let that sucker come to a boil.
5) Reduce heat, cover, and let your pot-o-yumminess simmer on the stove…I like to leave it go for about an hour to an hour and a half, but it will be ready to go in about a half hour if you're pressed for time or the kids are screaming they're hungry. Your house will smell so good from this, you can kiss your glade plug-in good-bye!! (mmm…if only they made chili-scented Glade Plug-Ins…what a wonderful world it would be…)
6) If using the peanut butter add at the end of the simmering stage…if using the balsamic vinegar stir in after you've removed the pot from the heat, right before serving.
7) Garnish with the low-fat mozzarella cheese, and enjoy!!! You can also stir in some fresh cilantro, if that's your bag, baby!

Submitted by:
Jennifer

Notes:
A lovely veg packed Turkey Stir Fry  - Serves 4.

Servings: 4

Ingredients:
420g turkey steaks - sliced.
500g mixture of:-
sliced peppers
courgettes
carrots
spring onions
leeks
broccoli
Bean sprouts
Mild Chilli Powder
Soy Sauce
900g Brown Rice.

Directions:
heat 1 tbsp of oil in wok or frying pan and cook thinly sliced turkey steaks for 3-4 minutes (or until cooked) Add the 500g of mixed veg and stirfry for a extra 5-6 minutes. Add as much chilli powder as you want and 2-3 tbsp soy sauce. Serve with brown rice.

Submitted by:
Renate

Notes:
I TAKE 1 OR 2 TURKEY SAUSAGE PATTIES, CHOP UP IN SMALL PIECES,

ADD TO NON STICK FRYING PAN SPRAY W/ SMART BALANCE COOKING SPRAY

COOK TILL BROWN, ADD ALITTLE RED OR GREEN BELL PEPPERS CHOPPED SMALL

COOK TILL TRANSLUSENT, I ALSO ADD ALITTLE SAUTEED ONIONS, (OPITONAL)

ADD EGGBEATERS W/CRUSHED RED PEPPERS (OPTIONAL) THEN SCRAMBLE, DONT OVERCOOK

Servings: 2

Ingredients:
TURKEY SAUSAGE, GREEN OR REDBELL PEPPER, ONION,CRUSHED RED PEPPER EGGBEATERS

Directions:
COOK TURKEY SAUGAGE TILL BROWN,IN NONSTICK PAN SPRAY W/SMART BALANCE COOKING SPRAY, ADD GREEN OR RED BELLPEPPERS,COOK TILL SOFT, AND ONIONS,COOK TILL SOFT, I ADD EGGBEATERSW/CRUSHED RED PEPPER FLAKES FOR TASTE,AND ALITTLE SPICE, COOK TIL MED SOFT, DONT OVER COOK!! I LIKE GARLIC SO I ADD GARLIC POWDER, IF U LIKE ADD A FEW FROZEN HASHBWN POTAOES (JUST A FEW) FOR MORE FLAVOR, AND BLACK PEPPER, AND DO THE SCRAMBLER

Submitted by:
Dr Marc

Notes:

Servings: 2

Ingredients:
1 tbsp of water
Half a can of crushed tomatoes, or one diced tomato
1 onion, chopped and diced
1 tspn of crushed garlic
1 cup of peas, lentils or 1/2 cup of chickpeas or corn
Herbs: basil, oregano, thyme…whatever you prefer or have
Seasoning: pepper, low sodium salt

Directions:
1. Place the water into a saucepan so that it covers the base of the pan. Put on low heat until the water is simmering.
2. Place the chopped onion into the hot water until it has softened and the colour becomes transluscent. (at this point the water may have evaporated if the heat is too high, if so, add a little extra water or tomato juice)
3. Chuck in the crushed garlic and stir.
4. Pour in the half can of crushed tomato/ diced tomato and seasoning to the pot, stirring to incorporate all the ingredients.
(if diced tomato was used instead of crushed canned tomato, pour in a cup of water or enough to fill half the pot and a tbspn of tomato paste)
5. Throw in your pulses (peas, corn, chickpeas, lentils…whatever) and stir
6. Let the sauce simmer (approx 15 mins) until thick and fragrant, tearing the herbs into the pot a minute before removing it from the heat.
6. Serve on a bed of wild or brown rice, or eat on its own as a soup. Et Voila!

Submitted by:
Sarah

Notes:
This is dish of braised chicken breast and vegetables that can be made in any sized portions, so you can make it for yourself or for the whole family.  It’s really is so tasty that the rest of the family won’t care that it is healthy and low in fat if you do make it for everyone.

Servings: 1 +

Ingredients:
Small to medium lean chicken breast (one per person)
Carrots, sliced (I use lots of carrots and onions to fill up on)
Onions, sliced
Celery, sliced (don't go too overboard if you're not fond of celery, as the favour can overpower the dish)
potatoes, sliced (optional, and don't use too many, I suggest about 1 x small to medium potato, per person)
Salt and freshly ground black pepper to season
Fresh or dried rosemary
A little sprinkling of mixed herbs (oregano, parsley, thyme)
Stock made with 1 x chicken/vegetable stock cube mixed with 1/2 pint of hot water per person/portion

Directions:
1]Preheat the oven to 180C/350F, reduce this to 150C/300F if you're using a fan-assisted oven.
2]Trimmed all of the fat off the chicken breast/s.
3]Chop and slice all the vegatables (holding back a handful of onions) and put into a large ovenproof casserole/braising dish.
4]Heat a fying pan on a medium/high heat and seal off the chicken and the remaining onions. Do not add any oil to the pan unless the pan is not non-stick. If this is the case, use only a teaspoon (5mls) of olive oil to prevent sticking.
5]When the chicken is a nice golden brown on each side, add it to the oven dish along with the onions in the pan.
6]Mix the stock cube with hot water and pour over the contents of the dish.
7]Add mixed herbs, salt and pepper and rosemary and stir to evenly distribute throughout the dish.
8]Cook for 1 & 1/2 hours in the oven or until chicken and vegetables tender.
9]Serve with SMALL crusty bread roll.

Submitted by:
Jeannie