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:
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:
Spicy, flavorful fish tacos from AllRecipes provide an excellent and authentic alternative to the fried variety you find in restaurants. Add a little cheese, avocado or sour cream if you don’t mind the increased fat, or salsa for texture and flavor, but they’re delicious on their own. Feel free to use other types of fish like tilapia, spicier peppers like jalapenos or even habaneros, or experiment with the spice combination. If you end up with a little extra juice, just cook it down a little and use it like a sauce over the top!

• Calories: 282
• Total Fat: 5.3g
• Cholesterol: 36mg
• Sodium: 515mg
• Total Carbs: 31.6g
•  Dietary Fiber: 4.1g
• Protein: 28g

Servings: 6

Ingredients:
* 1 teaspoon vegetable oil
* 1 Anaheim chili pepper, chopped
* 1 leek, chopped
* 2 cloves garlic, crushed
* salt and pepper to taste
* 1 cup chicken broth
* 2 large tomatoes, diced
* 1/2 teaspoon ground cumin
* 1 1/2 pounds halibut fillets
* 1 1/2 lime
* fresh cilantro
* 3 cups lettuce, roughly shredded or chopped
* 12 corn tortillas

Directions:
1. Heat the oil in a large skillet over medium heat, and saute the chile, leek, and garlic until tender and lightly browned. Season with salt and pepper.
2. Mix the chicken broth and tomatoes into the skillet, and season with cumin. Bring to a boil. Reduce heat to low.
3. Place the halibut into the mixture broth and tomato mixture. Sprinkle with lime juice. Cook 15 to 20 minutes until the halibut is easily flaked with a fork.
4. Wrap in warmed corn tortillas and add a bit of fresh cilantro, lettuce and a splash of lime juice to serve.

Submitted by:
Sarah

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