Low Calorie Omelette

Ingredients

6 egg whites

1 whole omega-3 egg

1 green pepper

1/2 small onion

1 slice cheddar (28 ounces)

2 tsp of coconut oil

6 oz turkey ham

Preparation

Whisk all eggs in a large bowl. Chop peppers and onions to desired size. Next, saut the onions in 2 tbsp in coconut oil. After lightly sauted, pour eggs into pan and wait a second or two so it evens out. Add peppers, cheese, and turkey ham to the top and continue to cook on low, covered for 3-5 minutes. Remove from pan and enjoy!

Minestrone Soup

Ingredients

4 tablespoons margarine

3/4 cup chopped onion

1/4 cup chopped celery

1/2 cup chopped carrots

1 (19 ounce) can cannellini beans

1/2 cup shredded cabbage

1 (14.5 ounce) can stewed tomatoes

1 tablespoon tomato paste

1 1/2 cups cubed potatoes

1 quart vegetable broth

2 cloves garlic, minced

2 tablespoons dried parsley

1 teaspoon salt

1/2 cup elbow macaroni

Directions

Melt margarine in a heavy pot over medium heat. Add onion, celery, and carrots; saute for a few minutes.

Add beans, cabbage, tomatoes, tomato paste, potato, stock, garlic, parsley, and salt to the pot. Bring to a boil, cover, and reduce heat. Simmer for approximately 1 hour until vegetables are barely tender.

Add pasta, and simmer for 30 minutes more. Correct seasoning, and serve hot.

Low Calorie Lime Chicken

Ingredients

Nonstick cooking spray

4 boneless, skinless chicken breast halves

3/4 cup Natural Apple Juice

Juice from 1 lime

2 tsp cornstarch

1 tsp Chicken Flavor Instant Bouillon

Directions

Spray large, nonstick pan with nonstick cooking spray.

Cook chicken, turning once, for 8 to 10 minutes or until no longer pink in center. Remove from pan and keep warm.

Combine Apple Juice, lime juice, cornstarch and bouillon in small bowl.

Add to skillet; cook, stirring occasionally, until thick. Spoon sauce over chicken to serve.

(Makes 4 Servings)

Veggie Chili

Ingredients

1 small onion, chopped

1 large green bell pepper, chopped

3/4 cup chopped celery

3/4 cup dry red wine or water

3 cloves garlic, finely chopped

2 cans (14.5 ounces each) diced tomatoes, undrained

1 1/2 cups water

1/4 cup tomato paste

2 Vegetable Flavor Bouillon Cubes

1 tbsp chopped fresh cilantro

1 tbsp chili powder

1/2 tsp cumin

2 cans (15 ounces each) kidney beans, rinsed

Directions

Cook onion, pepper, celery, wine and garlic in large saucepan over medium-high heat until vegetables are tender.

Add tomatoes with juice, water, tomato paste, bouillon, cilantro, chili powder and cumin; stir well.

Stir in beans. Bring to a boil; cover. Reduce heat to low; cook, stirring occasionally, for 45 minutes.

(Makes 6 Servings)

Healthy Roasted Eggplant Spread

Ingredients

1 medium eggplant

1 large sweet red bell pepper

1 small sweet red onion

1 clove garlic, finely minced

2 teaspoons fresh lemon juice

1 teaspoon extra virgin olive oil

Pinch of fresh ground black pepper

Minced fresh Italian parsley leaves for garnish

Directions

Preheat oven to 375 degrees F. Stab eggplant all over with the tines of a fork. Place on a rack in roasting pan and bake in preheated 375 degree oven for about 40 minutes.

Prick onion and pepper all over with the fork as well and place on rack beside the eggplant. Continue roasting for 30 more minutes until vegetables are very soft. Let cool until you can handle.

Remove stem of eggplant, cut in half. Remove as many seeds as possible, then chop. Remove from skin and chop eggplant coarsely and place in a food processor. Cut pepper in half, remove skin, seeds, stem and membranes. Chop and add to the food processor. Coarsely chop onion and add to processor.

Add garlic, lemon juice, oil, black pepper and process until mixture is somewhat chunky. Cover and let stand for 30 minutes to one hour before serving. Garnish with minced parsley.

Nectarine Fruit Salad

Ingredients

1 tablespoon honey

1/2 teaspoon grated lemon or lime peel

2 teaspoons fresh lemon or lime juice

1/3 cup ginger ale

2 nectarines, pitted and sliced

1 cup seedless green grapes

1 cup fresh raspberries or blackberries

Directions

In a large bowl, combine peel, juice, honey and ginger ale. Add fruit and toss lightly. Cover and refrigerate for 1 to 2 hours.

How to Make Smoked Salmon Dip

Ingredients

2 – 8 ounces packages fat-free cream cheese

4 ounces smoked salmon, flaked

2 tablespoons minced fresh chives

3 tablespoons chopped fresh dill

3 tablespoons fresh lemon juice Dash of Tabasco or hot sauce

Directions

Mix flaked salmon in a bowl with fat-free cream cheese, chives, dill, hot sauce and lemon juice. Stir well. Cover and refrigerate for a few hours to let flavors mix. Garnish with fresh parsley and serve with fat-free crackers. (Best with the cracked black pepper kind)

Chinese Moo Shu Chicken Wraps

Ingredients

Vegetable cooking oil spray

1 – 8 ounce bag coleslaw mix

2 cups cooked bonless skinless chicken breasts, shredded

2 tablespoons hoisin sauce

1 tablespoon light soy sauce

4 10-inch fat-free flour tortillas

Directions

Heat oil in a nonstick skillet. Add coleslaw mix and cook briefly, 2 to 3 minutes, just until slightly softened but still crunchy. Add chicken and cook another minute or two, to heat through. Stir in hoisin sauce and soy sauce. Remove from heat.

Place tortillas on a plate and cover with plastic wrap. Microwave on high (100power) for 45 to 60 seconds, until softened. Place 1/4 of the chicken and cabbage mixture on a tortilla. Fold each end over, then roll to make an enclosed wrap.

Low Cal and Tasty Tuna Salad Recipe

Ingredients

3 cans tuna in water

1 onion (chopped)

2 tbsp mustard seed

1 egg beaten

2 tbsp minced cilantro

3 gloves garlic

2 tsp olive oil

twist of lemon juice

Preparation

Put the olive oil in a sauce pan and turn on high 2-3 minutes. Mix the egg, tuna and onion first. After mixed by hand add the remaining ingredients in a bowl and form into 2 equal patties. Place patties in sauce pan and sear one side for about a minute. Reduce heat to medium and continue to cook for about 5 minutes on each side. When finished, give each patty a twist of lemon juice. Serve and enjoy!

Low Fat Lunch Chicken Tortilla Wrap

Ingredients

4 fat-free flour tortillas (10-inch)

1 pound boneless, skinned chicken breasts, cut into thin strips

1 medium-size sweet hybrid onion, sliced

1 clove garlic, finely chopped

2 tablespoons Worcestershire sauce

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 cups green leaf lettuce, cut in shreds

2 medium Roma tomatoes, chopped

1/2 cup fat free ranch salad dressing

Directions

Heat oven to 350 degrees F. Wrap tortillas in foil. Heat in 350 degree F oven 10 to 15 minutes or until warm. Coat large nonstick skillet with cooking spray. Place skillet over medium-high heat. When skillet is hot, add chicken, onion slices and garlic; saut until chicken is no longer pink in center, 4 to 6 minutes. Stir in Worcestershire sauce; add salt and pepper. Divide chicken mixture among tortillas. Top each with lettuce and tomato. Drizzle each with 2 to 3 tablespoons dressing. Roll up the tortillas and serve. Makes 4 servings.