Notes:
This was a poofta that went right.  Thought I would share the recipe.  A rough guess on the calorie is 800 for the entire pot.  Or about 100 calories a bowl. 

Servings: 6 -8

Ingredients:
1 cup dried lentils cooked according to directions and drained
1 cup brown rice cook according to directions
1 can of chicken broth
1 can dices tomatoes with juice
1 cup frozen carrots
1 cup frozen cauliflower
salt, pepper, garlic powder, parsley to taste
3 -4 cups water

Directions:
Combine all ingredients and simmer for 20 minutes. Add as much or as little water to suit your preference. I like stoups so I made it on the think side.

Submitted by:
Jessie

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:
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:
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:
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

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:
very fresh tasting salad and very savory can be used as a side dish or a snack

Per serving: 46 calories; 2 g fat; 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber; 147 mg sodium.

found recipe at eatingwell.com

Servings: 4

Ingredients:
2 medium cucumbers or 1 large English cucumber
1/4 cup rice vinegar
1 teaspoon sugar
1/4 teaspoon salt
2 tablespoons sesame seeds, toasted

Directions:
1. Peel cucumbers and leave some green on them. Slice the cucumbers in half lengthwise and scrape out the seeds. cut into very thin half moon slices. Place in a paper towel and squeeze gently to remove any excess moisture.
2. Combine vinegar, sugar and salt in a medium bowl, stirring to dissolve. Add the cucumbers and toasted sesame seeds; toss well to combine. Serve immediately.

Submitted by:
Christine

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:
For all those heart conscious this is a quick and easy dish that is low in fat, low in salt and low in cholesterol.  Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. 

The following list of nutritional facts are from Great-Workout.com and natural-environment.com (The recipe is my own)

The bell pepper (also known as Capsicum) is:   

• Low in Saturated Fat, Cholesterol, and Sodium
• High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Potassium, Manganese, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid and Magnesium

The nutritional value and health benefits of bell pepper makes it ideal for:

• Maintaining optimum health
• Weight loss

Spinach is:

• Low in Saturated Fat, Cholesterol
• High in Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. Also high in Sodium.

The nutritional value of spinach means that it’s good for:

• Losing weight
• Maintaining good general health

Onions are:

• Low in Saturated Fat, Sodium, and Cholesterol
• High in Vitamin C, Dietary Fiber, Vitamin B6, Folate and Manganese

The nutritional value of onions make them ideal for:

• Weight loss
• Maintaining optimum health

Servings: 4-6

Ingredients:
Fresh Salmon steak
1 medium onion(yellow) chopped
1 red bell pepper, cut into thin 1/2-inch strips.
1 cup fresh spinach(stems removed and finely chopped)
1/2 cup water
2 tbsp chicken bullion powder(may substitute the water and bullion with chicken broth)
1 tbsp margarine
2 tsp Basil
2 tsp Mrs. Dash original blend
3 cups Rigatoni

Directions:
In large pot, boil the salmon till it flakes apart easily, approximately 10-15 minutes. Drain. Rinse. Remove skin and brown under layer.

Separate salmon(some of the salmon may not have finished cooking, but it will when boiling the noodles) return to pot with enough water to cook the rigatoni. Bring water and salmon to a boil and add the noodles. Lower temperature to a simmer. Do not over-cook. Noodles are done when you can slice a fork through one easily.

While the noodles are cooking, In a separate smaller pan, add butter, onions, and pepper. Cook 2-3 minutes.
Add 1/2 cup water, chicken bullion, basil, Mrs. Dash, and spinach. Cook on med heat for additional 2-3 minutes stirring occasionally. Set aside. You don't want to cook the vegetables too long because they lose their vitamin nutrients during the process.
Once the noodles are tender, drain. place back in pot add the vegetables mix, and cook for about 2 more minutes.

Total cooking time approx. 25 minutes. Prep time 10 minutes.

Submitted by:
Teresa

Notes:

By Dr. Rebecca Coleman

Take a moment for you in this busy season.  Treat yourself to our magic delight.  It is perfect to warm you up from the winter cold. Plus, the secret ingredient is boosts your metabolism. No one has to know its healthy. The kids will love it too – enjoy this radiant recipe!

Prep Time: 5-10 minutes (depending on how handy your supplies are)

More: http://www.o-c-e-a-n.com

Servings: 2

Ingredients:
2 cups Soy and/or Almond Milk. (I use Unsweetened Vanilla Blue Diamond Almond Milk, Unsweetened Vanilla WestSoy Milk, or a combination of half of each)
1 tsp Organic Vanilla Extract
3 tbsp Organic Cocoa (Nature’s First Law Organic Raw Powdered Cocoa)
1-2 tsp Organic Coconut Oil (Jungle Organic Coconut Oil, Extra Virgin Cold Pressed)

Stevia powder or Agave Nectar - sweeten to taste

Mocha Option
Add ¼ cup Coffee (Fresh Brewed or Espresso)
or
2 tsp Powdered Instant Espresso (Medaglia D’Oro Instant Powdered Espresso)
or
2 tsp Mount Hagen Organic Cafe (decaf or reg)

Directions:
Combine all ingredients in a 2 quart saucepan. Heat over medium heat until the coconut oil melts. Blend with a wand style hand mixer (if available for more frothy results) or with a wire whisk. Pour into mugs. Enjoy!

Adjust ingredients to taste.

Submitted by:
Dr Rebecca