Notes:
Oh my goodness…that’s all I can say!  Feels like you’re eating something WAY off your diet!!

 The way I fixed it, I had 158 calories and 2 grams of fat per serving. 

 Makes 12 servings.

Servings: 12

Ingredients:
2 TBS. melted "diet" butter
8 crushed graham crackers
1 small box fat-free, sugar-free vanilla (or banana or cheescake) pudding
2 c. skim milk
2 medium sliced bananas
small can of crushed pineapple, drained (no sugar added)
2 c. fat-free Cool Whip

Directions:
Mix the melted butter and graham crackers in a 9X13 pan until well moistened. Press into pan.
—
Layer banana slices over crust
—
Mix pudding mix and milk in small bowl. Pour over banana slices.
—
Spread crushed pineapple over pudding layer.
—
Spread Cool Whip over pudding layer.
—
Let chill in fridge an hour or two (if you can wait that long!)….if not…just long enough for the pudding to set well. :o) I served mine with one marachino cherry on top of each serving. ENJOY!!

modified from one I found at www.cooks.com

Submitted by:
Amy

Notes:
Traditional dish from Provence, but a lighter version using less oil. Can be eaten hot or cold, as a side dish or main course.  Good with couscous or rice, but still great on its own.  Can be refrigerated and eaten over several days, and, like chili it is even better on the second day. You can multiply the ingredients to make a double batch, then use it when you want something to snack on, as one serving has only 105 cals, or 75 cals if you substitute 1 cal spray instead of the olive oil.

Recipe has also been put into Calorie Counter.

Servings: 4

Ingredients:
2 large aubergines/eggplants
3 medium courgettes/zucchini
2 medium onions
2 cloves crushed garlic
2 red or green capiscums/peppers/bell pepper
4 large tomatoes, or 1 x 400 gm (14oz) tin plum or Italian tomatoes, well drained
2 tablespoons tomato paste (optional)
1 tablespoon olive oil or use 1 cal spray and save 30 calories per serving
6-8 fresh basil leaves, roughly torn, or if you prefer use Herbes de Provence (thyme, basil and parsley)
salt and fresh black pepper

Directions:
1. Wash the aubergines and courgettes as you will be leaving the skin on.

2. Slice the courgettes and aubergines into 2.5 cm (1”) slices. Slice each aubergine slice in half.

3. Put them into a colander or sieve and sprinkle generously with salt. Press them down with a plate that fits inside the colander, and put a heavy weight on top. If you don’t have time to do step 3, don’t worry, however your Ratatouille may be a bit thinner than normal.

4. Stand for about 1 hour – the salt will draw out any bitterness along with excess moisture.

5. Roughly cut up the onion. Don’t cut the onion into thin slices as this is a hearty peasant dish.

6. Deseed the peppers and chop up roughly.

7. If using fresh tomatoes, skin these by putting them into boiling water for a couple of minutes. Then quarter them, take out the seeds and roughly chop the flesh. If you don’t think the tomatoes will have a rich enough flavour (e.g. hot house tomatoes) then add a tablespoon or two of tomato paste.

8. If using tinned tomatoes, chop them into quarters and add. Italian style plum tomatoes give the best flavour. Reserve the juice as you are unlikely to need it in this recipe.

9. Gently fry the onions and garlic in the oil over a low heat in a large saucepan for 10 minutes, then add peppers. Dry the pieces of courgette and aubergine with kitchen paper towel, removing as much salt as possible.

10. Add basil some freshly ground black pepper. stir once really well, then simmer very gently, covered, for 30 minutes.

11. Add the tomatoes, taste to check the seasoning and cook for a further 15 minutes with the uncovered. Don't overcook. Vegetables should be not be mushy.

Note: Although olive oil gives the best flavour, and a normal recipe would have four tablespoons instead of the one tablespoon in this one, you can use 1cal spray to sauté the garlic and onion and save 30 calories per serving.

Nutrition Values

Per Serving (4 servings per recipe using olive oil)
Calories 105
Fat 4.3
Carbs 12.9
Protein 5.55

Submitted by:
Juliette

Notes:
Slimming world recipe

Servings: 4

Ingredients:
1 Satchet of Cheese and onion smash, made with water
1 Satchet Broccoli and Cheese past and sauce, made with water
1 Tub of Quark
4 Eggs

Directions:
Make up in a jug the pasta sauce with cold water
do the same with the smash also with cold water
mix together the quark and the eggs
add the pasta sauce and the smash, bind all ingredients together
spray an ovenproof dish with fry light
bake in the over, gas mark 5/200 degrees for 20/25 minutes
serve hot

Submitted by:
Heather

Notes:
This is so delicious and filling, I haven’t met anyone yet who doesn’t like it. This makes ALOT, about 20 cups total. One serving size is about 1 cup.Per serving:
Calories - 161
Fat - 7g
Carb - 7g
Protein - 2

Servings: 20

Ingredients:
Salad:

1/2 cup butter
2 Tbsp. white sugar
1 bottle sesame seeds (1 oz)
2 pkgs. Ramen noodles broken up, do not use flavor packet
1 small pkg. slivered almonds
2 lbs. Bok Choy cabbage chopped coarsely
5 green onions chopped

Dressing:
3/4 cup vegetable oil
1/4 cup red wine vinegar
1/2 cup white sugar
2 Tbsp. soy sauce

Directions:
In a large skillet, melt butter over medium heat. Add the sesame seeds, noodles (broken up fairly small), slivered almonds, and 2 Tbsp.sugar. Stir constantly until gold brown. Set aside, cool to room temperature. Cover and store until right before serving.
Toss bok choy and onions together, mix and chill until ready to serve.
Just before serving, break up the crunchy mixture and add to the bok choy mixture. Pour dressing over, mix well and serve.

Submitted by:
Dr Marc

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 for topping to jazz up steamed vegetables, fish, canned tuna, chicken or other low cal food.  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.  Per serving it is very inexpensive. I know we have some cheaper vegetables in the UK (canned tomatoes are often less than 25p (50c) per can for supermarkets’ own brands, and our market stalls sell fruit and vegetables cheaply, but in the US, Costco type stores and Farmers’ Markets are good alternatives.Depending on what you add, it works out about 60-100 calories per cup serving.  

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 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

Notes:
2 skinless chicken breast baked in oven with low sodium Progresso spaghetti sauce & shredded low fat mozzerella cheese.

Servings: 2

Ingredients:
2 medium sized skinless chicken breast. 1-16 oz jar of Progresso's low sodium Itailian blend spaghetti sauce. 1 cup of finely shredded low fat mozzerella cheese. Ground Black pepper & lemon pepper seasoning.

Directions:
Pre-heat your oven to 350. Mean time-Wash your chicken under cold water. Make sure that you peel off all the skin & excess fat from the chicken. Set in clear baking pan(medium size). get 1 tsp. ground black pepper. 1 tblsp lemonpepper seasoning & rub it onto the top of chicken breast. Then place your pan with chicken breast into the oven, let it cook for 45 minutes. Then with pot holder pull the oven rack with the pan on it & slowly pour the Progresso's Low Sodium Itailian blend sauce over the tops of your chicken.Put back into oven for 20 minutes. Then slowly pull the rack with your pan on it out from oven & sprinkle 1 cup of low fat shredded mozzerella cheese on top of the chicken & sauce. Put back into oven & let cheese melt for 15 minutes!!! Be very care when pulling your pan of Chicken Parmesan from the oven so as not to splash any of the sauce on you. Let stand for 15 minutes. Serve with your favorite side dishes!!!

Submitted by:
Dorothy

Notes:
This is a really good tofu dish that I created. Just keep in mind, these fritters seem small but they are very filling! I was content after 1 or 2.

A package of tofu contains much more than what you will need to this unless you have a really big family. I suggest only using half of the block of tofu and saving the rest for something else.

Servings: 5

Ingredients:
1/2 package firm tofu
2 cups sliced mushrooms
Olive oil
1 clover of fresh garlic
1/4 - 1/2 cup of flour (whole wheat preferably but use whatever you have)

Directions:
Drain the water out of the tofu box and lay the tofu on some paper towels. Gently squeeze and drain all the water you can out of the tofu itself. This makes the tofu much easier to cook and deal with. You probably wont be able to get all the water out of it because it takes a lot of paper towels but just do your best. Mash the tofu with a spoon or utensil. Mix the mashed tofu with 1/4 - 1/2 a cup of flour in a mixing bowl. This serves to clump the tofu. Mix until everything clumps together and add whatever fresh seasoning you would like. I added some basil to mine but you can use any seasoning in the world that you like. Heat up a skillet to medium heat and put a generous amount of olive oil in the pan. Add some salt and diced garlic in the pan and let it simmer into the olive oil for a few seconds. Take a ball of tofu in your hand and squish it to a thin patty (the thinner you make it, the faster and more thorough it will cook). Put some patties onto the skillet and let "fry" on each side until it is golden brown on all sides (It takes about 5 - 8 minutes on each side). These can burn easily so monitor them closely. Once they are done, put each patty on some paper towels and lay another paper towel on top of them and press them to get the excess oil out. Then slap on a bun or some bread and add your favorite condiments.
Grab some of the washed mushrooms and throw them into your skillet and sautee them for a few seconds. (Remember that the longer you cook vegetables, the less nutrients they contain)
Throw some of the mushrooms on each burger and enjoy!!!!!

Submitted by:
Jenna

Notes:
A delicious(and pretty looking) dish. Serves 2 people…This dish has it all, meat, veggies and grain… with only 400 calories per serving… If your looking for less calories you may lighten up on the rice. Takes about 40 minutes to prepare.

Reminded me of chinese food, minus the fat. lol… Enjoy. Bon’ appetite!

Servings: 2

Ingredients:
2/3 cup white rice
1/2 cup chopped brocolli
1 cup pre-cooked baby shrimp
3 slices turkey bacon
1 yellow plantain
2 tbsp low calorie light BBQ sauce
1 tbsp minced garlic
Adobo and/or salt for seasoning

Directions:
Spray small sauce pan with cooking spray. Add rice and stir until it steams. Add 1 1/3 cup water, cover pan. Lower heat to low when boiling.
Chop skinned planatain horizontally into very thin pieces. Spray skillet significantly bringing to medium heat. Add planatains. After plantains turn dark yellow, spray them and turn over. Cook until golden brown. Keep hot.
In another small sauce pan, boil 1/2 cup of water. Add brocolli. Cook until softened. Season brocolli.
When Plantains are done, or in a seperate skillet, Spray pan. Bring heat to low.
In a bowl, combine garlic, shrimp and turkey(chopped into tiny peices).
Pour ingredients in skillet and cook on medium heat. When ingredients are dark brown(the way I like it), add BBQ sauce and continue to cook for 5-10 minutes.
When rice is done, pour into large bowl.
Chop up plantains into tiny peices, add to rice. Mix ingredients by chopping not stirring… Seperate into 2 dishes, you have got yourself a delicious entre!!!!

Submitted by:
Mel

Notes:
A great tasting healthy version of a hamburger.

Servings: 4

Ingredients:
500g Lean turkey mince
4 spring onions diced
a small handfull of chopped coriander
freshly ground black pepper
2 crushed garlic cloves
1 egg white
a couple of drops of pepper (tobasco) sauce
extra virgin olive oil spray

4 wholegrain bread rolls
mixed salad leaves
2 tomatoes sliced

Directions:
Mix together turkey mince, egg white, coriander, spring onions, ground pepper, garlic,
tobasco sauce. Form 4 meat patties.

spray olive oil on non-stick pan.

Fry meat patties on medium heat till cooked through and brown, approximately 10 minutes.

Place turkey patties and salad ingrediants in the wholegrain bread roll.

The more grains in the bread roll the lower the GI.

Submitted by:
Debbie

Notes:
A quick, refreshing drink.  It is a staple of my juice fast.  It is easy to make and a joy to drink.  I use a juicer and Magic Bullet to prepare this drink.  You can always try this with a blender but it won’t be as smooth.  My juicer makes the juice taste so much better than I thought possible.

Servings: 1

Ingredients:
Half of one banana
1 peach or nectarine: fresh or frozen; organic if you choose
1 navel orange
4 strawberries: fresh or frozen; organic if you choose
Ice cubes: 4-8 depending on your preference

Directions:
Peach/Nectarine:
Clean, cut in half and remove pit. Cut to fit according to your machine's instructions.

Orange:
Peel and make sure to remove the pith (white stuff) and hard ends.

Juice:
Peach/Nectarine and Orange according to your machine's instructions.

Banana:
Peel and cut one HALF.

Strawberries:
If fresh: clean, remove tops and cut according to your machine's instructions.
If frozen: take straight from freezer.

Blend:
Peach/Nectarine and Orange Juice
Strawberries
Banana
Ice Cubes

Blend until everything is to the consistency you desire. I blend in my Magic Bullet until everything is smooth. My son likes to have small chunks of banana and strawberry. Add additional ice if you want to make a thicker smoothie.

ENJOY!!!

Submitted by:
Heatherann