Notes:
I always am steaming veggies, so this was a delightful twist to my day!

Servings: Depends!

Ingredients:
Asparagus - as much as you want to cook!
1 T olive oil
1 T balsamic vinigrette
salt and pepper to taste

Directions:
Pre-heat oven to 400 degrees. In a baggie, put in the balsamic and the olive oil and add asparagus, mix well until asparagus are coated. Lay on a non-stick baking pan not touching, and cook for 15 minutes or until they are light brownish and crisp! Enjoy!

Submitted by:
Denise

Notes:
So, I got the idea from the BL cookbook, but put my own twist on it - I like things simple!

Servings: depends!

Ingredients:
1 lb ground turkey breast
1 T egg substitute
1 T bread crumbs
1 t Worchestire sauce
Diced pepper to your taste. I used a cubanelle pepper, which was really good. I only used a little, do to your taste.
Diced onion - same thing, use as much and as little as you want

OPTIONAL:
Turkey bacon - I used 2 pieces
Cheese - I used one piece fat-free american, and one piece fat-free swiss

Directions:
Combine turkey breast, bread crumbs, sauce, pepper, onion, and egg substitute in a large bowl. Shape into patties. I made 3 1/3 lb burgers. I recommend smaller, they took a while to cook. Cook on stove top, or on george foreman!, until patties are cooked throughly. Melt cheese on patties, then place on bun with the bacon and add condiments. They were divine!

Submitted by:
Denise

Notes:
 Mmmm…..creamy!

Servings: 6

Ingredients:
1 reduced-fat graham cracker pie crust
2 cups skim milk
1 cup canned pumpkin puree
1 package (1 ounce size) sugar-free instant vanilla pudding mix
2 tablespoons pumpkin pie spice
1 container (8 ounce size) fat-free or lite whipped topping, thawed, divided

Directions:
Combine milk, pumpkin, pudding mix and spice in a mixing bowl. Beat with electric mixer until smooth. Fold in one half of the whipped topping. Spoon evenly into pie crust. Top with remaining whipped topping.

**Freeze or refrigerate at least 2 hours before serving.

Submitted by:
melissa

Notes:
Portabello Mushrooms are only about 30 calories each and have almost no carbs.  If you don’t go crazy with the cheese and toppings, you can keep these at 100 to 200 calories each and enjoy two for dinner with a salad.  They are filling too.

Servings: 2

Ingredients:
Portabello mushrooms
sugar free tomato sauce
low fat motz cheese
toppings of your choice such as onions, peppers, black olives, etc

Directions:
Simple! Just assemble the pizzas and place under the broiler until the cheese is melted. I personally don't like the taste of raw mushrooms, so I pre-cook mine either on the grill or in a skillet for about 5 minutes before I add the sauce and cheese. If you like raw mushrooms, you don't have to do this. These are really good when you are craving pizza or just need a change from the usual dinner. People on a gluten-free diet can enjoy these as well as vegetarians. Soy cheese can be used if you're vegan or allergic to dairy.

Submitted by:
LoriAnn

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:
The perfect recipe for baked chicken… Guaranteed to make your family drool!

Servings: 4

Ingredients:
(Can be doubled, etc depending on your family's needs)

1 whole frier chicken (We prefer the organic ones from Whole Foods) Pre cut chicken works great as well!
Extra virgin olive oil (If desired)
Spices as desired (Our favorites for this recpie are: Rosemary, Thyme, Sea Salt, Pepper, Cayanne, Paprika, Cumin, Garlic Powder, a dash of Nutmeg and a dash of Cinnamon)

Directions:
Preheat oven to 350
Cut up chicken into quarters if working with whole chicken (You should end up with 2 breasts and two legs/thighs)
If using Olive Oil, spread thin layer over each chicken, already placed in baking pan
Sprinkle on desired spices
Cook about 1 hour, putting oven on Low Broil for the last 5-10 minutes to get a crispy skin! (Watch to prevent burning)

Submitted by:
Chelsea

Notes:
I absolutely love this recipe.. For those of you who have never eaten buffalo, what are you waiting for? We get our ground buffalo from the local Whole Foods and the flavor is amazing, not to mention it’s lower in fat than beef!  We make these burgers the same way we do our beef ones, but we use sesame seeds instead of breadcrumbs with the egg to get a perfect consistency and great flavor without the carbs of the breadcrumbs.

Servings: ~4

Ingredients:
(adjust to your family needs)

1lb ground buffalo (We prefer the grass fed variety from Whole Foods)
1 egg
Sesame seeds
Spices as desired (Sea Salt, pepper, cumin, and paprika are our favorites)

Directions:
Preheat oven to 350
Mix buffalo, egg and breadcrumbs until desired consistency is reached
Seperate into chunks of preferred size and form into burgers
Sprinkle on spices
Cook for about 20 minutes or until desired preference

Submitted by:
Chelsea

Notes:
Chocolate Banana Muffins (Low Fat Recipe)
Yield: 12 Servings (or you can make 24 mini’s!)

Servings: 12

Ingredients:
1 c flour
2 ts baking powder
Sprinkle of salt
2 tb cocoa powder
1/3 c sugar
1 1/2 c cereal; Kellogs All Bran
3/4 c skim milk
2 egg whites
2 tb oil
1 banana- mashed

Directions:
1. Preheat oven to 400 F. Line 12 muffinpans with paper
liners ( or spray with Pam or low fat cooking spray, but remember this means more fat is going into your muffins!) 2. In a medium bowl, stir together flour,
baking powder,salt,
cocoa powder and sugar. 3. Combine cereal and milk in large bowl
and let stand 2 minutes,
or until cereal softens. 4. Add egg or egg white and oil to
cereal.Beat well. 5. Stir in banana. 6. Add flourmix, stirring only
once until combined and evenly moist. 7. Spoon batter in muffin cups.
8. Bake for 25 minutes or until muffins are lightly browned.

Submitted by:
Lisa

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