Notes:
This is a very flavorful soup. I use organic ingredients whenever possible, for a healthier soup. You can also control the salt by using low sodium or unsalted ingredients.

Servings: 8-12

Ingredients:
1 tbsp butter
1/4 lb diced smoked bacon
1 cup diced onion
1 cup diced red pepper
salt and cracked black pepper
1 1/2 tbsp minced garlic
2 tbsp flour
4 cups low sodium chicken broth
4 cups peeled and diced potatoes
2 cups shredded carrots
1 16 0z bag frozen corn
1 cup half and half
1/4 tsp dried thyme
pinch of cayenne pepper

Directions:
Melt butter in a large pot. Add the bacon and cook untill crisp. remove bacon and drain on a paper towel.
Pour off fat, leaving 1/4 cup in the pot. Saute onions and peppers with salt and pepper, till tender then add the garlic and saute for 1 more minute.
Stir in the flour and then add the broth and potatoes, thyme and cayenne. Add more salt and pepper to taste.
Cover and bring to a boil, then lower and simmer till potatoes are tender. Add the carrots and corn. Cover and simmer for about 5 more minutes, enough to heat the corn and carrots.
Stir in the half and half and the bacon. Add a sprinkle of freshly chopped Parsley if desired. Enjoy!

Submitted by:
Kelly

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:
low sodium campbell’s tomato soup with a kick!

Servings: 2 1/2

Ingredients:
1 can of low sodium tomato soup
1/4 teaspoon of garlic powder
1/4 teaspoon of pepper
1 teaspoon of caynne
1 teaspoon of chili powder

optional 2/3 of cup of fat free milk

Directions:
prepare soup, directions are on can. add all spices, and mix. let simmer then serve hot or cold.

Submitted by:
Rachel

Notes:
This is not my own recipe but you can find this recipe from eatingwell.com

Website for recipe: http://www.eatingwell.com/recipes/boneless_pork_chops_mushrooms.html

The website lists the nutrition information for the recipe and total time to cook. I found this recipe to be very good. I served it with whole green beans, carrots, and brussel sprouts… but it would be good with just about any vegetable. My husband even enjoyed this low calorie meal!

Servings: 2

Ingredients:
2 5-ounce boneless, center-cut pork loin chops, trimmed and pounded to 1/4 inch thick (see Tip)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 teaspoon extra-virgin olive oil
1 medium shallot, minced
1 1/2 cups sliced mushrooms (about 4 ounces)
1/2 cup dry vermouth
1 teaspoon Dijon mustard
1 teaspoon chopped fresh thyme

Directions:
1. Sprinkle pork chops with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the pork chops and cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to 2 serving plates; tent with foil to keep warm.
2. Swirl oil into the pan, add shallot and cook, stirring, until soft, about 30 seconds. Add mushrooms and cook, stirring occasionally, until they soften and begin to brown, about 2 minutes. Add vermouth and cook for 15 seconds. Stir in mustard, thyme and any juices that have accumulated from the pork; cook until the sauce is thickened and slightly reduced, 1 to 2 minutes more. Spoon the sauce over the pork chops and serve immediately.

Submitted by:
Angel

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:
A delicious vegan Chinese stirfry from AllRecipes. You can cut the fat a bit more by reducing the amount of sesame oil. Sliced bamboo shoots are a great addition.

• Calories: 160
• Total Fat: 8.1g
• Cholesterol: 0mg
• Sodium: 58mg
• Total Carbs: 14.1g
• Dietary Fiber: 3g
• Protein: 9.9g

Servings: 4

Ingredients:
* 1 (14 ounce) package firm tofu
* 3 teaspoons sesame oil, divided
* 1 (8 ounce) can water chestnuts, drained
* 3 ounces fresh shiitake mushrooms, stems removed
* 1 1/2 cups snow peas, trimmed
* 1/2 teaspoon oyster sauce or mushroom-based oyster-flavored sauce
* 1 cup water

Directions:
1. Slice tofu lengthwise into 3 pieces. Wrap each slab in paper towels, and press to squeeze out excess water.
2. Heat 2 teaspoons sesame oil in a large skillet (use less if desired, but make sure you use enough that the tofu doesn't stick). Fry tofu for about 5 minutes on each side, or until delicately browned.
3. Remove tofu from skillet and slice into cubes.
4. Add the remaining teaspoon sesame oil to the skillet, and stir fry the water chestnuts, mushrooms and snow peas.
5. Mix together water and oyster sauce (or mushroom-based oyster-flavored sauce), and add to the skillet along with the tofu. 6. Cover and cook over low heat for about 10 minutes.

Submitted by:
Sarah

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

Notes:
I love this salad it is yummy, crunchy, nutty and fruity.

Servings: 5-6

Ingredients:
1 Bag of broccoli slaw (I soak mine in ice water for 20 minutes and drain very well)
2 Tablespoon cran raisins (you can use any raisins)
1/4 cup grapes cut in half (option)
2 Tablespoon slightly crushed raw cashews
2 Tablespoon raw sunflower seeds
1 Tablespoon Olive oil
2 teaspoon Sesame oil
2 Tablespoon Rice Vinegar (I add a little more)
Add as much as you want of your favorite veggies I use cukes and grape tomatoes

Directions:
Toss all ingredients together well. I usually mix for about 3-5 minutes. Cover let set for 30 minutes in frig then re-toss and enjoy. Eat with 1/2 cup cottage cheese and you have a great healthy meal!

Submitted by:
Camille

Notes:
I make up a big pot of this for the whole family and use it for lunch, a soup, a side dish or base or topping to jazz up just about anything.  

You can also put it through a blender, adding stock or water as required and make a soup. It is super simple, is very low calorie and sometimes I eat it on its own because it is so tasty.

It is not expensive, and you can vary the ingredients depending on your preferences, what is in season, what you have on hand and cost. 

You can also make up smaller batches or larger ones and freeze it. 

I also take some of the thickest mixture, add plenty of chili, and use it as a salsa or dip for carrot and celery sticks.  It is a great low-cal alternative when you want a snack. 

 Depending on what you add, it works out about 60-70 calories per cup serving, unless you add a lot of potato, then it could be 100 calories per cup. 

Servings: 2-16

Ingredients:
• 2-4 small (440gm/14oz) or 1-2 large (907gm/2lb) cans chopped peeled tomatoes. Put the tomato, plus any juice into a large pot. If you have whole tomatoes or fresh tomatoes, just skin and chop them.

The following ingredients are all optional. They are just an example of what you can add, but you need to put something in to make it interesting enough to eat! If you like a particular vegetable add more if you wish, or if you don’t like it, omit it. You can cut the vegetables as finely or chunky as you like. Obviously chunky ones will take longer to cook.

• 1-4 cups diced celery
• 1-4 cups diced carrots
• 2-8 cloves crushed/minced garlic (gently frying it in a teaspoon of olive oil first brings out the flavour. You can do this in the big pot and then add the tomatoes, but it is not strictly necessary to fry it).
• 1-4 cup diced onions or spring onions/salad onions/scallions

Optional: Once the other vegetables have softened, add:

• 1-4 chopped capsicums/peppers/bell peppers (try a variety of colours)
• 1-2 cups button or sliced mushrooms.

You can also add mushrooms, broccoli, courgette/zucchini , corn, etc to only that portion of the sauce you are heating up. That way they will keep their colour and bite.

You can also add:
• Fresh herbs as desired, e.g. parsley, oregano, chives, lemon grass, coriander/cilantro, etc. I am not a fan of dried herbs, but if you like the taste of them, why not add your favourites to a portion of the sauce.
• Want a bit more kick? Add chopped chili, Tabasco, cayenne or chili powder or spice to taste. Check calorie content first if you use pre-made chili or other spiced sauces are quite calorific.
• Salt and Pepper if required, but see if you really need it before adding

Directions:
If you wish you can gently saute the garlic in a teaspoon of olive oil in a large pot. If you don't want to use oil, or don't have the time, just add the garlic to the tomato mixture at the beginning of the cooking.

Put the tomato, plus any juice into a large pot. If you have whole tomatoes or fresh tomatoes, skin and chop them first.

You can cut the vegetables as finely or chunky as you like. Obviously chunky ones will take longer to cook, so add these (except peppers and mushrooms) first. Bring to a simmer, stirring occasionally. Simmer until vegetables until the vegetables have almost softened.

If you are using peppers and mushrooms, add these towards the end of the cooking time.
You can also add mushrooms, broccoli, courgette/zucchini etc to only that portion of the sauce you are heating up. That way they will keep their colour and bite.

You can add chili, dried herbs, etc at any time during the cooking period, but you may choose to wait until it is cooked, then split the mixture into batches and add chili, herbs etc to just a portion. I'd recommend adding fresh herbs just when reheating or serving as this will keep the colour and flavour.

Check seasonings and add salt and pepper if required.

Submitted by:
Juliette