Notes:
If you’re like me and enjoy full English breakfast but are dieting, it can be a bummer to cut out this heavenly sinful meal. Well, I have devised a way to do this, relatively guilt-free. 

All items must be calculated for calorific/fat/carb content as there is no magic wand to make these disappear. However, be sensible and honest and you can enjoy it. 

I manage to make this filling and satifying meal for approx 550-600 calories (minus the beans though).

Servings: 1

Ingredients:
Matterson's turkey rashers or extra lean bacon (such as WW; no visible fat)
Meat-free sausages (take care with the calorie/fat content as some can be loaded to make up taste) or alternatively very low fat regular sauasages
Mushrooms
1 egg
1 small tin of baked beans/with or without added sausages
low-fat/calorie spray oil
Salt and pepper for seasoning

Directions:
1] Spray a frying pan with low-fat spray and add sliced mushrooms and season with salt and pepper.
2] Add the sausages to cook alongside the mushrooms.
3] Heat the beans in a saucepan gently.
4] When mushrooms cooked through, remove from pan and set aside on warm plate ready for serving.
5] Add the turkey rashers/bacon into the pan.
6] When remaining items are cooked, remove from pan and place on plate alongside mushrooms.
7] Add another spray of low-fat oil and when temp ok, fry egg.
8] When egg cooked to own preference, serve with other items, adding the beans also.
9] Eat and enjoy.

Submitted by:
Jeannie

Notes:
This is dish of braised chicken breast and vegetables that can be made in any sized portions, so you can make it for yourself or for the whole family.  It’s really is so tasty that the rest of the family won’t care that it is healthy and low in fat if you do make it for everyone.

Servings: 1 +

Ingredients:
Small to medium lean chicken breast (one per person)
Carrots, sliced (I use lots of carrots and onions to fill up on)
Onions, sliced
Celery, sliced (don't go too overboard if you're not fond of celery, as the favour can overpower the dish)
potatoes, sliced (optional, and don't use too many, I suggest about 1 x small to medium potato, per person)
Salt and freshly ground black pepper to season
Fresh or dried rosemary
A little sprinkling of mixed herbs (oregano, parsley, thyme)
Stock made with 1 x chicken/vegetable stock cube mixed with 1/2 pint of hot water per person/portion

Directions:
1]Preheat the oven to 180C/350F, reduce this to 150C/300F if you're using a fan-assisted oven.
2]Trimmed all of the fat off the chicken breast/s.
3]Chop and slice all the vegatables (holding back a handful of onions) and put into a large ovenproof casserole/braising dish.
4]Heat a fying pan on a medium/high heat and seal off the chicken and the remaining onions. Do not add any oil to the pan unless the pan is not non-stick. If this is the case, use only a teaspoon (5mls) of olive oil to prevent sticking.
5]When the chicken is a nice golden brown on each side, add it to the oven dish along with the onions in the pan.
6]Mix the stock cube with hot water and pour over the contents of the dish.
7]Add mixed herbs, salt and pepper and rosemary and stir to evenly distribute throughout the dish.
8]Cook for 1 & 1/2 hours in the oven or until chicken and vegetables tender.
9]Serve with SMALL crusty bread roll.

Submitted by:
Jeannie

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:
These protein- and fiber-filled brownies are pretty rich and fudge-like. No one–not even picky kids–will be able to tell that they’re not “regular” brownies.

Servings: Makes 20

Ingredients:
1 box brownie mix
1 can (15 oz) black beans

(Seriously, that's it for ingredients!)

Directions:
Open the can of black beans, rinse well. With beans back in the can, add enough water to cover beans. Put in blender or food processor and puree. Add puree to brownie mix, and then bake according to package directions.

You DO NOT add the eggs or oil that the recipe calls for, JUST the black bean puree.

Submitted by:
Dr Marc

Notes:
this may not sound great, but try it.  I guarantee, you will love it.  My kids drink this, and their friends do too.  This is packed with beta carotene, vitamin a and c, omega 3, and fills the fruit and veggie quota. very filling, and GREAT energy booster before a workout. this is all I have each morning.

You will need a blender.  Add the ingredients to the blender in order slowly while set to ’blend’.  after adding the ice at the end, set to liquify for about 15-20 seconds!  this drink has alot of carbs, so you may need to reduce the fruit content, depending on your situation.

1 cup of apple or orange juice (to cut carb coount, reduce to half juice, half water)

2 handfulls of washed raw spinach

8 small baby carrots

1 tbsp whole flax seed (omega 3)

5 medium strawberries

4 medium radishes

2 bananas (can eliminate 1 banana to cut calories, but great source of potasium)

1 tbsp honey (natural antibiotic) I hate artificial sweeteners. honey has great health benefits

1 cup ice cubes

Makes 3-8oz servings.  can be stored in fridge for up to 24 hours.

optional add ins-blueberries (great antioxidant properties)

sweet vidalia onion (contains quercitin, natural anti inflammatory)

lowfat yogurt or soy milk to make it more creamy, and freeze to make frozen treat.

or add water to make it thinner!

experiment, and have fun…just don’t add garlic…thought i could sneak it in…huge mistake! couldn’t get near people for a week.

Servings: 3-8oz

Ingredients:
see above…whoops

Directions:
see above…whoops

Submitted by:
kathi

Notes:
I’m excited to try this out as it is an anjell original (I think :)).  I just moved into a bigger house (not huge but a better place) and it gives me a real home feeling so I want to get all domestic and start up cooking projects among the other crazy projects I plan to do. (Gardening etc). 

 Mac and Cheese (however many boxes for your oven pan)

Tillamook Cheese (high fight because I love Tillamook) but you can go low fat or non fat cheese.

Spam (you can go light on that too-they make spam lite)

Corn (canned, organic-your choice)

Bake it up!

I like it because lord knows in this economy you gotta make due with what you have and you can do this on a budget. 

Servings: 2-4

Ingredients:
Macaroni and cheese (they have it at the dollar tree)
Tillamook Cheese (any grocery store)
Spam (lite for lower fat) also at the dollar tree
Corn (maybe at dollar tree-but also in any grocery store - or grow it yourself

Directions:
1) shred the tillamook into a bowl (a decent amount because it will gel the rest)
2) cook your mac (however much will fill your baking pan)
3) dice your spam and cook it up (use non fat cooking spray)
4) put your corn in a bowl
5) take about two hand fulls of cheese and mix it into the mac until it's nice and gooey (mix in corn and cooked spam)
6) butter pan/non stick non fat pan layer if you have it.
7)layer mac-spread
layer cheese sprinkled on top to cover area. Do this until you top off the pan-there should be a layer of cheese over the top.

Add whatever you like!

Submitted by:
Anejell

Notes:
Ginger chicken is a most delicious dish.  I eat it with a baked potato and mustard greens, collard greens or kale.

Servings: 6-8

Ingredients:
2 pounds of chicken, 6 cloves of fresh garlic, one medium onion, 1/4 cup of sliced ginger.

Directions:
1. Rinse and remove the skin from your chicken (I use drumsticks).
2. Season it with garlic powder & Lawry's seasoning salt.
3. Place some of the veggies at the bottom of your baking dish.
4. Lay your chicken in the baking dish.
5. Put the remainder of the veggies on top of the chicken.
6. Bake for one hour and a half at 375 degrees.
7. Rinse your potatoes and place them in the oven as well.
8. When your chicken is done, enjoy it with a baked potato. The gravy of this chicken is great over a baked potato.

Submitted by:
tonya

Notes:
I live in Buffalo, NY and am always craving chicken wings (makin me wanna go to the anchor bar now)…. So, I decided to try and make my own healthy chicken wings.. and best part.. it’s boneless!  If you don’t like it too spicy, DO NOT ADD butter!!!  All you have to do is not shake it in the sauce; just dip a little in….

Servings: 2

Ingredients:
Boneless Skinless Chicken Breast
Bread Crumbs
Frank's Hot Sauce

Directions:
After cutting off all fat; cut up boneless skinless chicken breast to about inch and a half squares. Then Steam them. After they are steamed, roll the freshly steamed chicken in the bread crumbs…. Bake at 325 until desired crispness…. When done, if you're a hot sauce addict like me; shake the chicken bites in straight Franks Hot Sauce and enjoy! I don't use blue cheese or ranch dressing or anything….. Great for a healthy football snack….

Submitted by:
Faith

Notes:
Crab Cakes

Servings: 2

Ingredients:
1 cup mashed potatoes (prepared from instant mix)
1 small can Salmon (without skin or bones)
1 small can Crabmeat
mustard
cilantro

Directions:
Open cans of salmon and crabmeat and drain well.
Place in bowl.
Mix in 1 cup of mashed potatoes (prepared from instant flakes).
Add some mustard, chopped cilantro and whatever seasonings you may want to use.
Form into about 4 or 5 patties and bake on cookie sheet which was sprayed with Pam nonstick spray.
Bake at 400 degrees F. until they firm up and then flip over.
Serve with honey mustard or lemon juice. You can also make a mango sauce by pureeing ripe mango and adding sugar substitute.

Submitted by:
Maria

Notes:
Chicken Pot Pie -Full flavor bubbling forkfuls of delicious goodness!!

Servings: Makes 4

Ingredients:
8 oz. Lean skinless chicken Breast One can Campbells 98% fatfree Cream of Celery Soup
1 pkg. Reduced Fat crescent rolls ( Pillsbury or store brand ) One pkg. Frozen Mixed Veggies ( must equal 3 cups)
Salt and Pepper to taste

Directions:
Cut chicken Breast into chunks and saute with Pam until lightly brown and cooked through. Cook veggies according to Pkg directions. Mix Can of soup , with chicken and veggies. Place in a 350 oven for 15-20 minutes. Remove from oven and place 3 red. fat rolls across top and return to oven for approx. 20 minutes or until rolls browned to your liking. I use a 9×9 pan and entire recipe makes 4 servings . Serve with a side salad for a filling meal. Swap soups for others that are 98% fat free for a totally different flavor.

Submitted by:
Lisa