Notes:
chicken salad to snack on during the day

Servings: 1

Ingredients:
chicken, mayo, celery and onions

Directions:
i take a chicken breat 6 oz= 142 calories and put it on a pan with a tiny bit of water, non stick pan…when its done and cool…i chop it in tiny pieces…i take 2 table tablespoons of mayo= 114 calories, one stack of celery chopped fine, one calorie, and one medium onion chopped fine also= 46 calories….i mix it all together well and i eat it during the day as a snack with melba toast= 12 calories each melba round… so for around 400 calroies i can snack on most of the day when i get the urge to eat..

Submitted by:
Dr Marc

Notes:
Wholegrain rice cakes with peanut butter and banana

Servings: 1

Ingredients:
- Wholegrain Rice cake(s)
- Peanut Butter
- Banana

Directions:
Lightly spread the peanut butter on the ricecake and add some slices of banana. Simple, tasty, filling and inexpensive!

Submitted by:
Judith

Notes:
 A great veggie dip to use with raw veggies.

I typically use a lot of green veggies and mushrooms since they are all low in carbs

Servings: 10+

Ingredients:
16 oz Sour Cream (0 carbs)
16 oz Hellman's Mayo (only use this brand, does not taste right with anything else) (1 carb per 2 tablespoons))
4 cups shredded mozzarella cheese (4 carbs)
Parsley flakes for color (0 carbs)
Lawrey's season salt for taste (0 carbs)

Directions:
Mix sour cream and may together
Add parsley (as much or as little as you want…it's just for color)
Add cheese
mix
then start adding lawrey's, taste test every few shakes til you achieve desired taste

Submitted by:
Monica

Notes:
Hay guys!! Ever hear the whole, “drink green tea it helps you weight loss” bit and then you go to the supermarket all excited, pick up 3 boxes of the best green tea, go home, boil some water on the stove, sit back and sip the warm tea and realize it taste like….straight ew! Lol j/p

Here’s a cool recipe for a green tea smoothie with all the benefits and a better taste lol

Servings: 4

Ingredients:
# 1, 16-oz can peaches in light syrup
# 3 bags of green tea
# 1 cup water
# 1, 5 1/2-oz can peach nectar (about 2/3 cup), chilled
# 2 cups peach yogurt

Directions:
Several hours before serving, drain the peaches, place fruit in a freezer container, and freeze. Brew tea bags in 1 cup water. Allow to steep five to ten minutes longer than called for; then remove tea bags, cool the liquid and chill well. To serve, in blender or large food processor combine the brewed tea, peach nectar, peaches and yogurt. Mix well and place in 4 chilled serving glasses. Serve right away.

Submitted by:
Jasmine

Notes:
Cinnamon buns for the dieting!@!! lol

Servings: 16

Ingredients:
INGREDIENTS (Nutrition)
1 (.25 ounce) package active dry yeast
3/4 cup warm water (110 degrees F/45 degrees C)
1/4 cup white sugar
3/4 teaspoon salt
1 egg, room temperature
2 1/2 cups bread flour

1/4 cup butter, softened
1 tablespoon ground cinnamon
1/2 cup brown sugar

Directions:

DIRECTIONS
In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes.
In a large bowl, combine the yeast mixture with the sugar, salt, egg and 1 cup flour; stir well to combine. Stir in the remaining flour, 1/2 cup at a time, beating well with each addition. When the dough has pulled together, turn it out onto a lightly floured surface and knead until smooth and elastic, about 8 minutes. Cover with a damp cloth and let rest for 10 minutes.
Lightly grease an 8×8 inch square baking pan. Roll dough out on a lightly floured surface to 1/4 inch thick rectangle. Smear the dough with butter and sprinkle with cinnamon and brown sugar. Roll up the dough along the long edge until it forms a roll. Slice the roll into 16 equal size pieces and place them in the pan with the cut side up.
Cover pan with plastic wrap and refrigerate overnight or cover and let rise at room temperature until doubled in volume, about 45 minutes.
Preheat oven to 400 degrees F (200 degrees C). Bake rolls until golden brown, about 20 minutes.

Submitted by:
nicole

Notes:
If you have a sweet tooth you can eat one or two pieces and it is not so bad! It is about 94 calories each piece.

Servings: 50

Ingredients:
3 cups Powdered Sugar
2 cups Graham Cracker Crumbs
1 cup Peanut Butter
1/2 cup margarine

Directions:
Mix powder sugar and graham cracker crumbs. Add peanut butter. Melt margarine and pour over mixture. Mix well, will be stiff.
Press mixture in 9×12 pan. Melt chocolate almond bark and spread over mixture. Refrigerate for 15 minutes or until almond bark starts to harden. You will want cut into pieces before it sets completely or it will be harder to cut.

Submitted by:
Tina

Notes:
From Jean Pare’s Heart Friendly Cooking (Company’s Coming series)

Servings: 24

Ingredients:
All-purpose Flour - 1 cup
Whole Wheat Flour - 1/2 cup
Rolled Oats (not instant) - 1/2 cup
Natural Wheat Bran - 1/4 cup
Poppy Seeds - 2 tbsp
Baking Powder - 1 tbsp
Ground Cinnamon - 1/2 tsp
Salt - 1/4 tsp

Egg (large) - 1
Canola Oil - 1/4 cup
Sugar, granulated - 1/3 cup
Finelly grated lemon zest - 2 tsp
Buttermilk - 2/3 cup

TOPPING:
Milk - 2 tsp
Granulated sugar - 1/2 tbsp

Directions:
Combine first 8 ingredients in large bowl. Make a well in the center.

Mix next 5 ingredients in small bowl. Pour into well. Mix until soft, sticky dough forms. Do not overmix. Drop by rounded tablespoonfulls, about 2 inches appart onto greased baking sheet.

Topping: Brush with milk. Sprinkle with sugar.

Bake in 400 F (205 C) oven for aboit 10 min until lightly browned.

1 scone: 78 calories, 3.1 g Total fat (1.5 g Mono, 0.8 g poly, 0.3 g saturated); 9 mg cholesterol, 11 g carbohydrate, 1 g fibre, 2 g protein, 92 mg sodium.

Submitted by:
Leida

Notes:
This is a simple and fun recipe that kicks any sweet tooth to the curb with just one serving.  Chocolate dipped pretzels with delicious toppings like miniature m&m’s, nuts, bits of toffee… anything you can think of! 

Servings: 15-20

Ingredients:
Chocolate Chips
Pretzel Rods
any toppings you desire
Yummy ones include:
Oreo crumbs
butterscotch chips
white chocolate chips
toffee bits

Healthy alternatives:
Coconut shavings
Chopped Almonds (or any nut in general)

Directions:
Heat the chocolate chips in a pan on medium to high heat. Stir frequently to avoid burning the chocolate. When completely melted dip the pretzel rods into the chocolate and lay them on a pan lined with wax paper. Immediately sprinkle your toppings onto the chocolate dipped pretzel and leave on the counter to dry. This can take any where from 30 minutes to a couple of hours depending on the consistency of the chocolate and how much chocolate is left on the pretzel. These are around 150 calories a pretzel, and make for a wonderful dessert, or snack to kick a sweet tooth to the curb for the day!

Submitted by:
Ren

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:
Using the Flatouts flatbread you can make a great pizza low in fat, calories but not on taste!

Servings: 2

Ingredients:
1 flatout flatbread
1/2 c. no sugar added spaghetti sauce
1/4 C low fat finely shreded pizza cheese
1/4 c mushrooms or any other vegetables you prefer
7 pieces of pepperoni
2 oz. turkey sausage
1 Tb EVOO

Directions:
Rub Flat bread with the EVOO
Flip and do again
Add spaghetti sauce and spread around evenly
top with your choice of vegetables and meat.

Submitted by:
Rose