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:
Boring Baked Bean Spruced up to a Thick Filling Creamy dish.

When i say filling i mean seriously you’ll be stuffed

Servings: 1

Ingredients:
1/2 Tin Baked Beans
1 skinless plum tomato
1 chilli
1 slice of low fat cheese

Directions:
put chilli, baked beans and tomato in a bowl whisk up until no lumps.
Put in pan with cheese and heat up stiring so the cheese melts in.
Serve and enjoy.

cheese: 35 cal, 2g fat
Tomato: 15 cal, 0 fat
Beans: 160 cal, 1g fat

210 cal + 3g fat
also high in fibre.

Submitted by:
lindsey

Notes:
homemade dip that is low in calories you can make as much of this dip as you want

its great for get togethers parties

Servings: 1to 6

Ingredients:
1 jar salsa
1 medium green pepper
1 medium tomato
2 tablespoons of hot sauce (hot or mild )
1 mediun onion

Directions:
combine all in a mediun or large dish stir each thing as you add it add any other spices that you like to it
you can also make your dip the way you like it and add what else you like

Submitted by:
JUDY

Notes:
ONLY 30 CALORIES PER 8OZ! NO FAT!!!! SO GREAT…

WEIGHT WATCHER POINTS: 1!!!!!!!!!!! 

THIS IS THE BEST REFRESHMENT EVER!!! PLEASE TRY IT…AND YOU WONT GO WRONG.. LOOKING FOR SOMETHING COOL TO DRINK?  LOOKING FOR SOMETHING TO SATISFY THAT SWEET TOOTH! I LOVE THIS AND DONT GO A DAY WITHOUT MAKING IT..

Servings: 2

Ingredients:
1 CUP FROZEN STRAWBERRIES
1/2 PKG. OF SUGAR FREE STRAWBERRY JELLO
1/2 TSP. OF LEMON JUICE
1/2 TSP. OF LIME JUICE
1 CUP OF DIET MOUNTAIN DEW/DIET SPRITE/ DIET 7UP/ OR STRAWBERRY WATER (CHOOSE ONLY 1)

Directions:
BLEND ALL INGREDIENTS IN BLENDER & SERVE!

Submitted by:
Jennifer

Notes:
Tasty treat to curve the take away temptations

Servings: 1

Ingredients:
1/2 wholegrain pitta bread
1 tbl spoon mayonaise (light)
2 tbl tomato puree/sauce
mixed salad

*Optional*
cheese
chilli flakes/powder
tabasco sauce

Directions:
mix tomato puree and mayonaise together add a handful of mixed salad and mix ( add more sauce if desired)
pop pitta bread in toaster to soften.

add chillie flakes or tabsco sauce to mixture if you want.
fill pitta bread with mixture

*optional*
cheese lovers

add some grated cheese to mixture and pop in microwave for 10-15 seconds then put in pitta bread

Submitted by:
lindsey

Notes:
Apple Sauce Pancakes Are Low in Cal’s and great and fun to eat.

Servings: 10

Ingredients:
1 cup all-purpose flour
1 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons toasted wheat germ
1 cup nonfat buttermilk
1/4 cup unsweetened applesauce
2 teaspoons vegetable oil
1 large egg, lightly beaten
Cooking spray
Sugar-free maple syrup (optional)
Fresh fruit slices (optional)

Directions:
Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.

Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.

Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).

Tip: One tablespoon of sugar-free maple syrup has 8 calories and 3 grams of carbohydrate.

Submitted by:
Tanzie

Notes:
These are really good…They taste really good if you like oatmeal raisin cookies

Servings: 6

Ingredients:
3/4 cup regular oats
1/3 cup whole-wheat flour
1/4 cup raisins (not packed), chopped
1/4 cup brown sugar (not packed)
2 tbsp. Splenda No Calorie Sweetener (granulated)
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown), room temperature
2 tbsp. no-sugar-added applesauce
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. vanilla extract
1/4 tsp. baking soda
1/4 tsp. cinnamon
dash salt

Directions:
Preheat oven to 350 degrees.

In a medium bowl, combine brown sugar, Splenda, butter, applesauce, egg substitute, and vanilla extract, and mix thoroughly with a wire whisk or fork.

Add flour, baking soda, cinnamon, and salt, and stir until completely mixed and smooth.

Add oats and raisins, and mix until both are thoroughly coated with the batter.

Line a large baking sheet with parchment paper. Spoon batter onto the sheet in 6 evenly spaced mounds. Using the back of a spoon, spread and flatten batter into circles about 3 1/2 inches wide.

Place in the oven and bake for about 10 minutes, until a toothpick inserted into the center of a cookie comes out clean.

Remove baking sheet from the oven, and allow cookies to cool for 1 minute on the sheet. Then slide parchment paper onto a cool surface, and let cool completely. Enjoy!

Submitted by:
Elizabeth

Notes:
Stuffed Shells with Artichokes
Time 55 minutes

Servings: 8 (3shells)

Ingredients:
24 jumbo pasta shells (6oz)

1 tsp extra virgin olive oil

8 oz sliced mushrooms

1 Can (14.5oz) no-salt added diced tomatoes

1 Can (14oz) artichoke hearts (packed in water),drained and coarsely chopped

1 pkg (10oz) frozen spinach, thawed and squeezed dry

1 1/2 Cup 1% cottage cheese

2 med carrots, shredded

1/2 tsp dried thyme

1/8 tsp kosher salt (any salt is fine)

1/8 tsp freshly ground black pepper

1/2 Cup shredded reduced-fat mozzarella cheese (2oz)

Directions:
PREHEAT oven to 400, prepare pasta shells by package directions(reducing time by a few minutes)

HEAT oil in large skillet over medium heat, add mushroom. Cover and Cook, Stirring once, about 5minutes, Add tomatoes (with its juice) and Artichokes, Cover and simmer 4minutes

3.COMBINE remaining ingredients (except mozzarella) in large bowl, Spray Baking dish with cooking spray,Fill shells with mixture from bowl and put in baking dish, Spoon over the top with artichoke mixture from pan, cover loosely with foil and bake 20minutes, sprinkle with cheese and bake 10minutes or until bubbly

Nutritional info per serving (3 shells is a serving)
176 calories
14 grams protein
25 grams Carb
3 grams fiber
3 grams fat
1 gram sat fat
5 mgram cholesterol
385 mgrams sodium

Submitted by:
Lace

Notes:
This is a recipe that was discovered by accident many years ago by me.  While it started out as a wonderful, greasy side dish I have converted over to something that is somewhat more healthy and quiet frankly, taste dang good!  On my dang meter it registars a 9.  Used to I would fry the Grit slice in bacon drippings but have since used spray oils but have found Olive oil works and taste the best.  Also when preparing the Grits, add a tsp of margarine, it helps bring it all together but it is an optional thing.

Depending on the amount or Grits you prepare and the thickness of the slices will determin how many it will serve.  For a family of 4, usually one loaf pan will provide 6-8 helpings with some leftover for breakfast.

I am figuring it is about 150 calories but replaces things like poatoes, bread, and other starches plus it is dang tasty.

Servings: 6-8

Ingredients:
Grits prepared as directions call for depending on how many servings. I use quick grits they only take about 10 minutes and are pretty good.
1 tsp. Olive Oil, (EVOO)

Directions:
Prepare grits as directions call for. Spray Pam or something similar in a loaf pan, pour Grits in pan and refigerate over night.
Next day, remove Grit Loaf from pan. It should come out as a whole. Slice Grit Loaf into equal portions.

Heat skillet with EVOO and when hot place a couple of slices of the Gritloaf at a time in skillet and then brown on both sides.
Garnish with parsley, cheese or fruit. Serve as a side dish or like me as a breakfast item.

Submitted by:
Kelly

Notes:
Great Low-fat, Low-calorie breakfast or snack!

Servings: 4

Ingredients:
1 Cup Low-fat granola
2 cups low-fat vanilla yogurt
1 cup fresh raspberries, blackberries or blueberries

Directions:
Spoon layers of cereal, yogurt and fruit into 4 serving bowls.

Submitted by:
Becky