Back to Recipes list

Creamy Coleslaw 
1/3 cup nonfat plain yogurt
1/3 cup reduced calorie sour cream (not imitation)
3 Tbsp vinegar
1 Tbsp sugar
4 -5 cups shredded cabbage - can mix varieties for color
1 medium carrot, grated
½ green pepper or can mix red and green, thinly sliced
salt and pepper to taste

Combine yogurt, sour cream, vinegar and sugar until smooth

Stir in remaining ingredients and mix well
Chill several hours or overnight

Nutritional Content Per serving: 1 cup
Calories: 49
Total Fat: 1.8 gm
Carbohydrate: 2.4 gm
Protein: 1.1 gm


Baked Crabmeat
Nonstick cooking spray
1 tsp light margarine
¼ cup finely chopped onion
1 pound crabmeat, all cartilage removed
2 Tbsp Dijon mustard
1 tsp Worcestershire sauce
Whites of 4 large eggs, stiffly beaten
2 Tbsp grated or shredded Parmesan cheese

Preheat oven to 350 degrees F
Spray 9 x 9 inch ovenproof casserole dish with vegetable oil spray. Set aside. 

In a small saucepan, melt margarine over medium-high heat. Add onion and sauté for 2 -3 minutes or until soft.
Transfer onions to a medium bowl and stir in crabmeat, mustard, and Worcestershire sauce. Gently fold in beaten egg whites. Pour mixture into casserole dish and sprinkle with cheese.
Bake for 25 minutes or until puffed and lightly browned. Remove form oven and cut into rectangles. Serve immediately. Serves 5.

Nutritional Content Per Serving:
Calories: 120 
Total Fat: 3 gm
Saturated Fat: 1 gm
Cholesterol: 86 mg
Protein: 21 gm
Carbohydrate: 2 gm
Sodium: 411 mg


Farmstand Frittata
Nonstick cooking spray
½ cup chopped onion
1 medium red bell pepper (or mix green and yellow for more color), seeded and cut into thin strips. 
1 cup broccoli florets, blanched and drained
1 cup cooked, quartered, unpeeled red potatoes
6 egg whites
1 cup cholesterol-free egg substitute
1 Tbsp chopped fresh parsley
½ tsp salt
¼ tsp black pepper
½ cup (2 ounces) shredded reduced-fat cheddar cheese

> Spray large nonstick ovenproof skillet with cooking spray; heat over medium heat until hot. Add onion and pepper; cook and stir 3 minutes or until crisp and tender.
> Add broccoli and potatoes; cook and stir 1 to 2 minutes or until heated through.
Whisk together egg whites, egg substitute, parsley, salt and black pepper in medium bowl.
> Spread vegetables into even layer in skillet. Pour egg white mixture over vegetables; cover and cook over medium heat 10 to 12 minutes or until egg mixture is set.
> Meanwhile, preheat broiler. Top frittata with cheese. Broil 4 inches from heat 1 minute or until cheese is bubbly and golden brown. Cut into wedges. Makes 4 servings

Nutritional Content Per Serving
Calories: 163
Total Fat: 2 gm
Saturated Fat: 1 gm
Cholesterol: 8 mg
Carbohydrate: 19 mg
Protein: 17 gm
Sodium: 686 mg (400 mg without salt)


Seasoning Shake
1 tbsp. Onion powder 1 ½ tsp. dry mustard
1 ½ tsp. basil leaves ½ tsp. ground celery seed
½ tsp. paprika ½ tsp. chili powder

In a small bowl, blend all ingredients together well. Spoon into glass screw top jar. Cover tightly & store in a cool, dry place. Contains 3.1 mg sodium per serving (1 tsp.). In contrast, regular table salt contains 2,000 mg. sodium per (1tsp.)


Brownies
1/3 cup unsweetened cocoa powder
½ cup all purpose flour
1 cup brown sugar packed
½ cup baby food prunes
3 Tbsp low fat margarine, melted
2 egg whites
1 tsp Vanilla
¼ cup chopped walnuts

Preheat oven to 325 degrees
In a small bowl, combine cocoa and flour. Set aside
Blend together brown sugar, prunes, margarine, egg whites and vanilla using a wooden spoon or electric mixer at low speed. Gradually add flour and blend after each addition. Stir in walnuts