Notes:
My own modification of the traditional Russian Cabbage soup, that omits fat and potatoes

Servings: 3

Ingredients:
1 dry shitake mushroom (you can used canned button mushrooms, but I find that they have to be seared to gain enough flavour)
2 cups chicken or turkey broth
shredded cabbage (about 1/4 of a small head)
1 carrot
1 stick of celery
cauliflower (about 1/6 of a medium head)
1/2 can of Fava beans (or any other beans, I just like fava because they are so high in fiber).

Optional: Snow Peas (cut in half, diagonally) and Spices: 2 bay leaves, red pepper flakes, peppers, celery leaves from the sticks

Directions:
Soak the dried shitake in the boiling water for about 30 min.
Meanwhile shred your cabbage, carrots (in matchsticks or circles), celery and cauliflower.
Bring the stock to boil with the spices (save for the celery leaves) - I usually dilute the chicken stock, and adjust the amount depending on how much body I want in the soup.
Throw in the cabbage, celery and carrots.
Slice the shitake in tiny skinny slivers (unless you like large pieces of shitake) and throw them in.
Let simmer for about 20 minutes or until the veggies are starting to get tender - veggies suck when overcooked.
Throw in the cauliflower, celery leaves and snow peas (if using). Let simmer for a couple more minutes, making sure the peas grow bright green and don't discolor.
Throw in rinsed and drained beans and simmer for another minute or two to warm them up.

Serve on its own or with a slice of pumpernickel bread with a bit of mustard on it.

Submitted by:
Leida

Notes:
High protein, good veggies, healthy meal.It’s quick and nutricious and delicious ! 

Servings: 2

Ingredients:
1. 4-8 egg whites
2. 1 bell pepper
3. 1-2 cups of spinach
4. 1 small onion
5. 1 medium tomato
6. sea salt
7. frank's RedHot Buffalo sauce

Directions:
chop chop chop all those veggies.
spray some pam and saute those veggies good.
spray some pam and throw in the egg whites.
cook everything according to your liking.
add sea salt and or Frank's RedHot Buffalo sauce if you like.
EAT !

Submitted by:
aj

Notes:
This wonderful breakfast entire is tasty and will satisfy!  You won’t believe you are eating no cholesterol egg substitute!

Servings: 1 serving

Ingredients:
2 no cholesterol added egg substitute
chopped green pepper
chopped onion
chopped ham or turkey

Directions:
Scramble egg substitute, onions, pre-cooked chunked meat and green pepper together and one tablespoon extra virgin olive oil on medium heat over the stove. Next remove from heat and place on plate to eat. Perfect with fresh fruit and an English muffin with no butter.

Submitted by:
Dr Marc

Notes:
A much lower-fat version of the alfredo that we all love; try changing the veggie combinations, adding red pepper flakes or other spices, or increasing the protein with a little lean grilled chicken. Lots of people like to replace the onion with another 3 or 4 cloves of garlic for a stronger flavor. Thanks to AllRecipes.

• Calories: 299
• Total Fat: 4.6g
• Cholesterol: 6mg
• Sodium: 406mg
• Total Carbs: 50.4g
• Dietary Fiber: 3.6g
• Protein: 14.6g

Servings: 8

Ingredients:
* 1 onion, chopped
* 1 clove garlic, minced
* 2 teaspoons vegetable oil
* 2 cups skim milk
* 1 cup chicken broth
* 3 tablespoons all-purpose flour
* 1/2 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1/2 cup grated Parmesan cheese
* 16 ounces dry fettuccine pasta
* 16 ounce package frozen broccoli florets

Directions:
1. In a medium saucepan, heat oil over medium heat. Add onion and garlic and saute until golden brown.
2. In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into onion mixture.
3. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese.
4. Meanwhile, cook pasta in boiling water. Add broccoli to the pasta for the last several minutes of cooking. Continue cooking until the pasta is al dente.
4. Drain the pasta and vegetables, and transfer to a large bowl. Toss with sauce and serve.

Submitted by:
Sarah

Notes:
This is an incredibly easy pasta dish. Reduce the quantity of olive oil to make the dish less fatty. An almost unlimited number of variations, substitutions and additions are possible. Just use your imagination! Thanks again to the lovely cooks at AllRecipes.

• Calories: 134
• Total Fat: 2.8g
• Cholesterol: 0mg
• Sodium: 117mg
• Total Carbs: 22.6g
•  Dietary Fiber: 2.1g
• Protein: 4.4g

Servings: 6

Ingredients:
* 12 ounce rotini pasta
* 1 tablespoon vegetable oil
* 1 clove garlic, crushed
* 1 teaspoon dried basil (or 1 tablespoon fresh)
* 1 teaspoon Italian seasoning
* 1 onion, diced
* 2 red chile peppers, seeded and chopped
* 1 (14.5 ounce) can diced tomatoes
* 3 drops hot pepper sauce
* salt and ground black pepper to taste

Directions:
1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain.
2. Meanwhile, heat oil in a saucepan over medium heat. Saute garlic with basil and Italian seasoning for 2 to 3 minutes.
3. Stir in onion and chili; cook until onion is tender.
4. Stir in tomatoes and hot sauce; simmer for 5 minutes, or until heated through.
5. Toss with the cooked pasta, and season with salt and pepper if desired.

Submitted by:
Sarah

Notes:
Vegetables and spices combine to make an amazing casserole from AllRecipes. Cut oil to significantly reduce the amount of fat, if desired. The original recipe makes 36 servings, so the cooking times given below are approximate! Recommended served on warm toasted pita bread.

• Calories: 185
• Total Fat: 5.1g
• Cholesterol: 0mg
• Sodium: 86mg
• Total Carbs: 32.9g
• Dietary Fiber: 8g
• Protein: 5.2g

Servings: 9

Ingredients:
* 2 large eggplants
* 2 large potatoes
* 2 green bell peppers
* 2 large onions
* 2 summer squash
* 1-1/2 tomatoes
* 1/4 pound fresh green beans
* 1/4 pound whole fresh mushrooms
* 1/2 bulb garlic, cloves separated and peeled
* 1 tablespoon chopped fresh dill weed
* 1 tablespoon chopped fresh oregano
* 1 tablespoon chopped fresh basil
* 1/4 (15 ounce) can tomato sauce
* 3 tablespoons olive oil
* salt and pepper to taste

Directions:
1. Cut the eggplants into 2 inch chunks and soak in lightly salted water for 2-3 hours.
2. Preheat oven to 375 degrees.
3. Cut the potatoes, green bell peppers, onion, squash and tomatoes into 2-inch chunks. Cut the green beans and mushrooms in half and peel the garlic cloves.
4. Drain and rinse the eggplant, then combine it with the other chopped vegetables, the dill, oregano and basil and place all into a small roasting pan. Pour the tomato sauce and olive oil over all.
5. Bake for approximately 1 1/2 hours, adding a little water halfway through cooking time to steam and moisten vegetables.

Submitted by:
Sarah

Notes:
Flavorful ingredients make couscous even better. Tastes (and looks) especially nice if topped with a sprig of fresh mint. You can cut the fat by limiting the olive oil, but it’s pretty low fat to start with. AllRecipes does it again.

• Calories: 178
• Total Fat: 2g
• Cholesterol: 0mg
• Sodium: 400mg
• Total Carbs: 36.1g
•  Dietary Fiber: 5.7g
• Protein: 7.5g

Servings: 4

Ingredients:
* 1 cup dehydrated or jarred sun-dried tomatoes
* 1 1/2 cups water
* 3/4 cup uncooked couscous
* 1 teaspoon olive oil
* 3 cloves garlic, pressed
* 1 bunch green onions, chopped
* 1/3 cup fresh basil leaves
* 1/4 cup fresh cilantro, chopped
* 1/2 lemon, juiced
* salt and pepper to taste
* 4 ounces portobello or shitake mushroom caps, sliced

Directions:
1. Place sun-dried tomatoes in a bowl with 1 cup water and soak 30 minutes. If dehydrated, this will allow them to rehydrate. If jarred, this will simply allow the water to become more flavorful. Drain, reserving water, and chop.
2. In a medium saucepan, combine the reserved sun-dried tomato water with another 1/2 cup water. Bring to a boil. Stir in the couscous. Cover, remove from heat, and allow to sit 5 minutes, until liquid has been absorbed. Gently fluff with a fork.
3. Heat the olive oil in a skillet. Stir in the sun-dried tomatoes, garlic, and green onions. Cook and stir about 5 minutes, until the green onions are tender.
4. Mix the basil, cilantro, and lemon juice into the tomato mixture. Season with salt and pepper.
5. Mix in the mushrooms, and continue cooking 3 to 5 minutes.
6. Toss with the cooked couscous to serve.

Submitted by:
Sarah

Notes:
Seriously, what would I do without AllRecipes? This is a delicious way to get more veggies, and a way to satisfy your urge for Italian food without loading up on pasta. You can cut the fat even further if you use less oil and/or cheese, or substitute light cheese for full-fat. Use homemade sauce if you have it, and this dish goes from tasty to phenomenal.

• Calories: 190
• Total Fat: 11g
• Cholesterol: 13mg
• Sodium: 479mg
• Total Carbs: 16.1g
•  Dietary Fiber: 3.8g
• Protein: 8g

Servings: 5

Ingredients:
* 2 large zucchini, thinly sliced
* 2 tablespoons olive oil
* 1 large onion, diced
* 2 cloves garlic, minced
* 1 (16 ounce) jar spaghetti sauce
* 1 cup shredded mozzarella cheese

Directions:
1. Preheat oven to 325 degrees F (165 degrees C).
2. Boil the zucchini until tender; drain.
3. In a medium frying pan heat the olive oil over medium heat and saute the onion and garlic until the onion is tender.
4. Combine the zucchini, onion and garlic in a 9×12 inch casserole dish and mix well.
5. Pour the spaghetti sauce over the mixture and stir well. Top with mozzarella cheese (use more or less depending on your tastes and dietary concerns).
6. Bake for about 20 minutes, or until hot and bubbly.

Submitted by:
Sarah

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:
Note: Garbanzo Beans are also known as Chickpeas.

This is a meatless meal, but also perfect for non-vegetarians. Like many Moroccan dishes, it is somewhat spicy, but not hot. I usually serve this on its own after a big green salad as a starter, but you could also serve it with couscous. 4 servings - each serving 220 calories.

Servings: 4

Ingredients:
• ½ teaspoon paprika
• ½ teaspoon ground ginger
• ½ teaspoon ground cumin
• A couple of squirts of 1 calorie olive oil, or a teaspoon of olive oil
• 1 large onion, roughly chopped
• 1 red pepper/capsicum
• 250 gm / 9 oz (approx 2 US cups) raw and peeled cubed pumpkin or butternut or buttercup squash
• Saffron a pinch, optional as this is quite expensive
• Approx 5 fresh chopped tomatoes or 400gm/14oz can chopped tomatoes in juice
• 400gm/14oz can garbanzo beans/chickpeas
• Salt and pepper to taste

Directions:
1. Cut the peppers and pumpkin into cubes and roughly chop the onion.
2. Heat a little oil in a large deep skillet/frying pan, saucepan or casserole and add the cumin, paprika and ginger and stir through
3. Add the vegetables and fry for 5 minutes, stirring so they brown evenly.
4. Add 200ml (about 1 US cup) of water, the saffron, tomatoes and a few grinds of black pepper, and bring to a simmer.
5. Cover and cook for 10 minutes. If possible, check occasionally to make sure it isn't sticking.
6. Stir in the chickpeas and cook uncovered for a further 10 minutes or until the vegetables are tender.
7. Check seasonings before serving

Submitted by:
Juliette