Yummy Dessert Sauce


Yummy Dessert Sauce

Yummy Dessert Sauce

A creamy sauce that complements many desserts at only 20 calories per tablespoon. The spirits add flavor and richness without many calories.
Portions:24
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Ingrediënten

  • 1 can evaporated skim milk – 14 oz, undiluted
  • 2 ½ Tbs sugar
  • 2 Tbs cornstarch
  • cup skim milk
  • 1 tsp vanilla
  • 2 tsp orange liqueur
  • 1 tsp brandy

Instructies

  • Combine the evaporated milk and sugar and place over low heat.
  • Combine the cornstarch and milk, stirring into a smooth paste.
  • Slowly add this to the heated milk and sugar, stirring constantly until the sauce thickens.
  • Add the vanilla, liqueur, and brandy.
  • Simmer the sauce 1 minute longer.

Notes / Tips / Wine Advice:

Serve warm.

Nutritional Information

Calories: 20 kcal
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Recipe Category Dessert / Sauce


Tortilla Pinwheels


Tortilla Pinwheels

Tortilla Pinwheels

Portions:2
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Ingrediënten

  • 1 Tbs fat-free cream cheese
  • 2 Tbs shredded reduced-fat Cheddar cheese
  • 2 Tbs mild salsa
  • 1 Tbs chopped green onion tops
  • tsp chili powder
  • 1 low-fat four tortilla – 6″ dia

Instructies

  • In a small bowl, stir together the cream cheese and Cheddar cheese with a fork until the Cheddar is incorporated.
  • Stir in the salsa, green onion, and chili powder.
  • Spread the mixture evenly on the tortilla.
  • Roll up and cut off the two ends.
  • Cut tortilla into 4 pieces and serve.

Nutritional Information

Calories: 86 kcal
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Recipe Category Torttilla / Wrap’s


Thumbprint Cookies


Thumbprint Cookies

Thumbprint Cookies

Portions:16
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Ingrediënten

  • Nonstick cooking spray as needed
  • 3 Tbs Estee fructose
  • 1 ¼ cups all-purpose flour
  • ¼ tsp Estee Salt-It
  • 1 tsp baking powder
  • ½ cup unsalted margarine
  • ½ tsp vanilla extract
  • 1 tsp lemon juice
  • 1 Tbs orange fruit spread
  • 1 Tbs water
  • 1 egg white slightly beaten
  • ½ cup walnuts finely chopped
  • 4 Tbs Estee any-flavor fruit spread

Instructies

  • Preheat oven to 350 degrees.
  • Lightly grease or spray cookie sheet with nonstick cooking spray.
  • Mix together fructose, flour, Salt-It, and baking powder.
  • Add margarine, vanilla extract, lemon juice, orange fruit spread, and water; mix to form a soft dough.
  • Roll into 1-inch balls.
  • Roll each ball first in egg white, then in walnuts.
  • Place on cookie sheet and press thumb into center of each.
  • Bake 12 to 14 minutes; cool on wire rack.
  • When cooled, fill each thumbprint with 1/4 teaspoon fruit spread.

Nutritional Information

Calories: 120 kcal
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Recipe Category Coockies / Biscuit


Stovetop Swiss Steak


Stovetop Swiss Steak

Stovetop Swiss Steak

Portions:4
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Ingrediënten

  • Cooking spray as needed
  • 1 lb round steak cut into 4 equal portions with fat removed
  • 1 can tomato sauce – 8 oz
  • cup water
  • 1 Tbs Worcestershire sauce
  • ¼ cup diced onion
  • ½ tsp salt
  • tsp freshly-ground black pepper
  • ½ tsp crushed oregano
  • 1 Tbs dried parsley flakes
  • 1 can peas – 8 1/2 oz, drained, rinsed

Instructies

  • Warm a large nonstick skillet coated with cooking spray over medium-high heat.
  • Add steak and brown on both sides.
  • Drain off any fat.
  • In a small bowl, combine tomato sauce, water, Worcestershire sauce, onion, salt, pepper, oregano, and parsley; mix well.
  • Pour over meat in skillet, cover, and simmer for 30 minutes or until meat is tender.
  • Gently stir in peas and cook an additional 2 to 3 minutes until peas are thoroughly heated.

Nutritional Information

Calories: 188 kcal
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Recipe Category Meat


Simply Great Steak


Simply Great Steak

Simply Great Steak

Portions:6
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Equipment

Ingrediënten

  • 6 beef filet mignon steaks – 4 oz ea
  • 1 tsp olive oil
  • Cracked peppercorns to taste

Instructies

  • Prepare an outdoor grill with the rack set 4 to 6 inches from the heat source, or prepare an oven broiler.
  • Brush each filet with oil, and press some peppercorns in the top side of each steak.
  • Grill or broil the steaks for 8 to 12 minutes for medium-rare, or longer to taste, turning once.

Nutritional Information

Calories: 206 kcal
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Recipe Category Barbecue / Beef


Seasoned Pan-Fried Catfish


Seasoned Pan-Fried Catfish

Seasoned Pan-Fried Catfish

Portions:4
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Ingrediënten

  • ½ cup instant potato flakes
  • ½ tsp seasoned salt
  • tsp freshly-ground black pepper
  • 1 lb catfish fillets
  • 1 egg beaten
  • Butter-flavored cooking spray as needed

Instructies

  • In a shallow dish, combine potato flakes, seasoned salt, and pepper.
  • Dip catfish fillets in beaten egg, then coat well with seasoned potato mixture.
  • Place in a large nonstick skillet coated generously with cooking spray, and cook over medium heat until fillets are golden, about 10 minutes.
  • Spray remaining uncooked side of fillets with cooking spray, turn over, and continue cooking until golden and fish flakes easily with a fork (about 10 more minutes).
  • Turn only once during cooking.

Nutritional Information

Calories: 165 kcal
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Recipe Category Fish / Seafood / Main Dish


Sauteed Baby Vegetables


Sauteed Baby Vegetables

Sauteed Baby Vegetables

Portions:6
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Ingrediënten

  • 1 Tbs low-calorie margarine
  • 12 baby zucchini
  • 12 baby carrots
  • 12 baby yellow squash
  • ¼ cup low-fat low-sodium chicken broth
  • Freshly-ground black pepper to taste
  • 1 dash salt (optional)

Instructies

  • Melt the margarine in a skillet over medium-high heat.
  • Add the vegetables and saute for 2 minutes.
  • Add the broth and saute for 4 minutes.
  • Season with pepper and salt and serve.

Nutritional Information

Calories: 29 kcal
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Recipe Category Side Dish / Vegetables


Roughed-Up Chocolate Chip Cookies


Roughed-Up Chocolate Chip Cookies

Roughed-Up Chocolate Chip Cookies

Portions:48
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Equipment

Ingrediënten

  • 2 ¼ cups whole-wheat flour
  • ¾ cup unprocessed uncooked wheat bran
  • 1 tsp baking soda
  • cup butter
  • ¼ cup sugar
  • ¼ cup brown sugar
  • 2 eggs
  • ½ cup chopped walnuts
  • 1 cup semisweet chocolate morsels

Instructies

  • Preheat the oven to 375 degrees.
  • In a small bowl, combine the flour, bran, and baking soda.
  • In a large bowl, cream the butter and sugar.
  • Beat in the eggs.
  • Gradually add the flour mixture to the large bowl, mixing well.
  • Stir in the nuts and chocolate.
  • Drop by rounded teaspoonfuls onto ungreased cookie sheets.
  • Bake for 8 to 10 minutes.
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Recipe Category Chocolate / Coockies / Biscuit


Roast Turkey Tenderloins With Kiwi Slaw


Roast Turkey Tenderloins With Kiwi Slaw

Portions:6
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Ingrediënten

  • 1 ½ lbs turkey tenderloins
  • Olive oil for brushing turkey
  • 3 Tbs fresh lime juice
  • 2 Tbs canola oil
  • 1 Tbs honey
  • 2 cups shredded cabbage
  • 1 cup shredded carrots
  • 2 kiwi fruits peeled, diced

Instructies

  • Grill the turkey tenderloins 6 inches from the heat source, about 4 to 5 minutes per side, brushing with the olive oil.
  • Remove the turkey and let cool.
  • Combine the lime juice, oil, and honey.
  • Toss in the cabbage and carrots.
  • Add the kiwi and toss again.
  • Serve the turkey at room temperature with the slaw.

Nutritional Information

Calories: 229 kcal
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Recipe Category Fruit / Main Dish / Turkey


Peanut Butter Cookies from American Diabetes Association


Peanut Butter Cookies from American Diabetes Association

Portions:14
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Equipment

Ingrediënten

  • ¼ cup low-calorie margarine
  • ¼ cup creamy peanut butter
  • 2 Tbs brown sugar substitute
  • 1 egg substitute equivalent
  • ¼ cup water
  • 1 tsp vanilla
  • 1 ½ cups flour
  • 1 tsp baking soda
  • ½ tsp baking powder

Instructies

  • In a food processor or by hand, cream together the margarine, peanut butter, and sugar substitute.
  • Add the egg, water, and vanilla and continue to mix until well blended.
  • Combine the flour, baking soda, and baking powder in a sifter; sift dry ingredients into creamed mixture and mix until completely blended.
  • Refrigerate overnight.
  • Lightly spray cookie sheets with nonstick cooking spray.
  • Drop teaspoonfuls onto cookies sheets and press with the tines of a fork to flatten each cookie.
  • (Use cookie cutters to create decorative cookies if you prefer.
  • ) Bake the cookies at 375 degrees for 12 to 15 minutes, remove from the oven, and let them cool on racks.

Nutritional Information

Calories: 100 kcal
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Recipe Category Coockies / Biscuit


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