Notes:
A lovely veg packed Turkey Stir Fry  - Serves 4.

Servings: 4

Ingredients:
420g turkey steaks - sliced.
500g mixture of:-
sliced peppers
courgettes
carrots
spring onions
leeks
broccoli
Bean sprouts
Mild Chilli Powder
Soy Sauce
900g Brown Rice.

Directions:
heat 1 tbsp of oil in wok or frying pan and cook thinly sliced turkey steaks for 3-4 minutes (or until cooked) Add the 500g of mixed veg and stirfry for a extra 5-6 minutes. Add as much chilli powder as you want and 2-3 tbsp soy sauce. Serve with brown rice.

Submitted by:
Renate

Notes:
healthy,tastey baked chicken breast

Servings: 1 0r 2

Ingredients:
1 or 2 chicken breast mustard,honey and special k (cinnamon&pecan) flake cereal and whatever spices youlike

Directions:
take chicken breast pat dry, then roll in mustard&honey,then add whatever spices you like, garic pepper,crushed red pepper flake(opitional) then take (special K)ceral cinnamon&pecan then roll in the flakes bake on 350 degrees for about 25 to 35 minutes depends on your oven, its baked chicken (healthy) that taste fried, and its crunchy on the outside, try it its absolutly awsome, your kids will go crazy over it!!!!

Submitted by:
Dr Marc

Notes:
I call this the compromise burger because it is not completely meatless, but not a greasy patty of beef, either. Equal portions of tofu and lean ground beef are used to create satisfying volume for half the caloric cost. I recommend eating this burger without the traditional bun–it’s very soft and fluffy, prone to fall apart easily, but is also chock full of flavor on its own. Great for when you want the satisfaction of a hamburger without giving in to your diet! It does require some Asian ingredients, but they can all be obtained at Wegmans (in the Asian aisle).

Servings: 4-5 patties

Ingredients:
300 grams lean ground beef
1 pack (about 300 grams) of soft tofu (you know, those big tubs of tofu you see?)
200 mL of Panko (bread crumbs, usually available in the Asian section)
1/2 a medium sized onion, finely chopped
1 egg
1/2 a bouillon cube (preferable vegetable, but any is fine)
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon nutmeg

Directions:
1. Place the tofu in a large mixing bowl and begin mashing it up with a whisk. Continue until it's as close to a paste as you can get it.

2. Add the panko (bread crumbs) to the tofu and mix it up. Let the panko soak up the tofu's moisture. To give the panko time, start crushing the bouillon cube to a powdery state.

3. Add the ground beef, egg, salt, pepper, nutmeg, and bouillon powder to the tofu mix, and begin mixing it with your hand until well blended.

4. Finally, throw the onions in and mix it around lightly.

5. Split the mixture into about 4 or 5 patties. Rather than creating the traditional flat-squashed burger, make them more round and voluminous, so they don't break apart as easily.

6. Spread a small amount of your favorite oil (salad, olive) in a frypan and cook the burgers on high until both sides have a nice brown color. Don't worry about cooking them all the way through yet.

7. Once both sides are browned, add enough water to cover the bottom of the frypan (about 100mL for my pan), cover the pan and turn the heat down to medium.

8. After letting it steam for a couple minutes, take the cover off and check by breaking a small piece off of one of the hamburgers. If the whitish-pinkish color is consistent all the way through, then it is done. If not, then steam it longer.

9. Turn the heat back on high one last time and evaporate most of the water. You can put the hamburgers on a plate now~!

Submitted by:
Aisha

Notes:

Servings: 2

Ingredients:
1 tbsp of water
Half a can of crushed tomatoes, or one diced tomato
1 onion, chopped and diced
1 tspn of crushed garlic
1 cup of peas, lentils or 1/2 cup of chickpeas or corn
Herbs: basil, oregano, thyme…whatever you prefer or have
Seasoning: pepper, low sodium salt

Directions:
1. Place the water into a saucepan so that it covers the base of the pan. Put on low heat until the water is simmering.
2. Place the chopped onion into the hot water until it has softened and the colour becomes transluscent. (at this point the water may have evaporated if the heat is too high, if so, add a little extra water or tomato juice)
3. Chuck in the crushed garlic and stir.
4. Pour in the half can of crushed tomato/ diced tomato and seasoning to the pot, stirring to incorporate all the ingredients.
(if diced tomato was used instead of crushed canned tomato, pour in a cup of water or enough to fill half the pot and a tbspn of tomato paste)
5. Throw in your pulses (peas, corn, chickpeas, lentils…whatever) and stir
6. Let the sauce simmer (approx 15 mins) until thick and fragrant, tearing the herbs into the pot a minute before removing it from the heat.
6. Serve on a bed of wild or brown rice, or eat on its own as a soup. Et Voila!

Submitted by:
Sarah

Notes:
Pita Pizza Rachael Ray had a similar one on Good Morning America

Servings: 6

Ingredients:
Sara Lee Mr Pita plain 6 ct
Ragu pizza sauce or make your own
mozzarella cheese fat free for you reg for your family
cooked boneless chicken
home made salsa cut up tomatoes, green onions garlic and jalapeno peppers
italian seasoning

Directions:
Spread about 2tbsp on pita bread add cheese i make boneless chicken in advance and use it for different meals so its always on hand to cut up add the chicken and then the salsa or what ever toppings you like veggies pepperoni etc . . . bake about 20 min or just keep an eye on it the cheese should be melted pita will be crispy, great with a side salad i enjoy a glass a wine with mine I'm counting about 7 points but maybe you might want to recount it.

Submitted by:
Jenny

Notes:

This Dish is amazing tasty. I add more veggies than meat and used LOW sodium soysauce. And served over Brown rice instead of white.

The calorie intake was only 120 for 6 strips of the meat, plus 1 1/2 cup of the rice, and about 3 spoonfuls of the veggies and 2 tsp of the sauce and then mixed it.

Servings: 4

Ingredients:
5 tbsp. cooking oil, divided
1 lg. green pepper, sliced
1 lg. red pepper, sliced
1 onion, sliced
3/4 lb. beef flank steak, cut across the grain into very thin strips
3 tbsp. soy sauce
2 tsp. cornstarch
1 tsp. ginger
1/8 tsp. hot pepper sauce
Hot cooked rice

Directions:
CONVENTIONAL: Heat large skillet or Dutch oven over high heat 3 minutes. Add 3 tablespoons oil, green pepper, red pepper and onion. Cook, stirring constantly, until coated with oil. Stir-fry 3 minutes or until lightly browned. Mix soy sauce, 3 tablespoons water, cornstarch, ginger and hot pepper sauce. Pour over meat. Cook until sauce thickens and boils. Return vegetables to skillet and stir to coat. Serve as above.

Submitted by:
Kelly

Notes:
1.CHOP BEEF OR CHICKEN BREASTS UP INTO DICED.PEICES 2.PUT INTO A POT OR SAUCEPAN FULL OF WARTER.3.PUT THE POT ON BOIL ABOUT GAS MARK   FOUR. 3. COOK MEAT FOR ABOUT 25-30MINS ON ITS OWN. 4 THEN ADD ANY VEGTABLES YOU WANT EXAMPLE/CARROTTS,ONIONS,BROCILI,PARSNIP. 5 THEN COOK FOR ABOUT AN HOUR. 6 THEN ADD VEGTABLE STOCK AND A BEEF STOCK IF USING BEEF. 7 THEN ADD SWEET POTATO AND COOK FOR ANOTHER 30MINS. 8. ADD MORE STOCK 3 VEGTABLE STOCK CUBES AND LEAVE TO STEW TILL MEAT TENDER ON A LOW HEAT ABOUT GAS MARK 2 AND THEIR YOU HAVE IT ENJOY

Servings: 4

Ingredients:
CHICKEN OR BEEF AS MUCH AS YOU WANT. VEGTABLES ANY YOU LIKE, VEGTABLE STOCK, SWEET POTATO.

Directions:
A POT USEALY SERVES 4 BUT CAN SERVE AS MUCH AS YOU LIKE DEPENDING ON THE QUANTITY YOU PUT IN

Submitted by:
Martina

Notes:
.

Servings: 1

Ingredients:
.

Directions:
.

Submitted by:
Caity

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