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Breakfast Recipes


Frittata - 2 Servings

c onion, chopped
4 egg whites
1 whole egg
c sliced mushrooms
1 c diced potatoes
4 ounces lean deli ham, sliced & chopped
6 tbsp low fat shredded cheese
salt & pepper

Preheat oven to 375 degrees. Saute onion in skillet sprayed with cooking oil. Add mushrooms & potatoes to skillet & cook 5-6 minutes, stirring occasionally. Beat the eggs. Remove mushrooms, potatoes & onions from skillet & add to eggs. Pour in glass dish (sprayed with oil), add cheese and bake for 30-35 minutes or until cooked thoroughly.
For an even faster dish, prepare as an omelet.


Pineapple Mousse with Bananas - 2 Servings
2 ripe bananas, smashed
1 c low fat cottage cheese
1 15 ounce can pineapple
1 packet powdered gelatin
2 egg whites

Combine bananas & cottage cheese. Blend until smooth. Drain pineapple, reserving the juice. Add to the banana mixture. Blend until smooth. In a small bowl, add gelatin to 4 tbsp of reserved pineapple juice. Heat until gelatin is dissolved & add to fruit mixture. In a separate bowl, whisk the eggs until they hold soft peaks. Fold them into the fruit mixture. Tip the mouse into a glass bowl. Chill in the refrigerator until set. Serve with sliced bananas & pineapple.




Lunch Recipes

Turkey & Cream Cheese Bagel Sandwich - 2 Servings

2 small wheat bagels
4 tbsp nonfat cream cheese, divided
tomato slices
alfalfa sprouts
2 portions turkey lunch meat, divided

Spread cream cheese on bagels, pile on toppings & enjoy. For variety, replace sprouts and tomato with tart apple slices. Or, eat half a bagel & enjoy half a carbohydrate portion of your choice -perhaps baked chips or fruit.


Lemon Chicken with Pita Triangles & tomato-cucumber salad - 2 Servings
2 portions cooked chicken, diced
1/4 Falafel mix
low fat hummus
pita bread, cut into triangles
c each diced cucumber & tomato
1 lemon, halved
1/4 c vinegar
chopped fresh cilantro

Squeeze juice of half a lemon into a bowl. Add vinegar & cooked chicken. Let sit for a few minutes. Make falafel according to low-fat directions on package. Spray nonstick skillet lightly with cooking oil. Cook chicken until heated through. Toast triangles. Combine cucumber & tomato with juice of half a lemon, cilantro, 2 tsp of olive oil (optional) and a dash of salt. Serve chicken and falafel with hummus (see low-fat recipe under Dinners), pita triangles & cucumber-tomato salad.
This is also good without the Falafel.



Dinner Recipes


Orange Beef Stir-Fry - 4 Servings
1 lb lean beef fillet or sirloin cut into strips
grated rind & juice of 1 orange
1 tbsp soy sauce
1 tsp cornstarch
2 tsp ground ginger
2 tsp sesame oil
2 medium carrots, cut into matchsticks
green onions, sliced

Marinate beef in orange rind & juice for 30-40 minutes. Drain liquid from the meat & set aside. Mix meat with soy sauce, cornstarch & ginger. Spray skillet with cooking spray. Stir fry beef for a few minutes. Add carrots & stir-fry a few minutes more. Stir in green onions & reserved liquid. Cook, stirring, until boiling & thickened. Serve hot with noodles or rice.


Greek-style Swordfish - 4 Servings
4 swordfish steaks
juice of one lemon
1 can (14.5-16 oz) italian-style stewed tomatoes
1 medium tomato, chopped
1 oz feta cheese, crumbled (1/4 c)
1/4 c pitted ripe olives, sliced

Preheat broiler; pour lemon juice over steaks. Place on rack in broiling pan.Broil 4 min each side or until fish is opaque throughout. Meanwhile, heat stewed tomatoes to boiling over med-hi heat; boil 5 minutes until mix is slightly thickened. Spoon stewed tomatoes onto 4 dinner plates,arrange swordfish on top, sprinkle with chopped tomatoes & cheese & olives.





Dessert Recipes

Chocolate Crepes - 4 Servings

c wheat flour
2 tbsp cocoa powder
1-2 tbsp sugar
dash salt
4 egg whites
1 1/4 c skim milk
1 tsp oil
Raspberries, fresh or frozen
1 tablespoon berry-flavored liqueur, optional
1 c nonfat cottage cheese

Mix the flour, cocoa powder, sugar and salt. Add the eggs, milk and oil and beat until smooth. Transfer the batter to a bowl and let sit for 15 minutes. Lightly spray a small nonstick pan. Warm the pan over medium low heat. Pour 2 tablespoons of the crpe batter into the pan. Tilt the pan to coat the bottom. Cook the crpe on one side. Flip over (cook about 1 minute on each side). Transfer to a plate. Repeat with remaining batter. Add liquer to raspberries (if using). If frozen, warm fruit. Fill crpes with cottage cheese and fruit.
Great for Breakfast or Dessert!


Vanilla Almond Cookies- 2 Servings
4 egg whites
8 tbsp powdered skim milk
1 tsp vanilla extract
1 tsp almond extract
1 tbsp sugar or 1 tsp (4 packets) sugar substitute

Beat egg whites until stiff. Add skim milk powder. Mix well. Add extracts and sweetener. Lightly spray cookie sheet with cooking oil. Spoondrop onto cookie sheet. Bake at 275F for 45 minutes. Remove from sheet and dust with cinnamon.
Serve with sliced strawberries.
This is a fun recipe to play around with different extracts on hand. Substitute the almond extract with mint or coconut extract.







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