Dill Salmon Dip
15 oz. red or pink salmon
1/2 cans light sour cream
2 Tbsp. chopped green onion
1 small lemon,
zest and juice
1 Tbsp. minced fresh dill or 1 tsp. dried
1/8 tsp. salt
In bowl, combine all ingredients. cover and chill. Serve with assorted vegetables and crackers. Makes 4 servings
Roasted Garlic Yogurt Dip
1 quart small curd low fat cheese
1 head of garlic
2 Tbsp. snipped chives
1/2 tsp salt
tsp black pepper
Preheat oven to 400 degrees F.. Double wrap garlic head in foil and bake 50 minutes or until garlic is soft. When
cool enough to handle, unwrap garlic, and use a serrated sharp knife to cut off the very top of the garlic head so the pulp
can be squeezed out of the cloves. Place in a small bowl and mash with a fork until smooth. Add the cottage cheese.
chives, salt, and pepper. Stir well to blend ingredients or place all in a blender. Notes: You can use light cream cheese
1-8 oz. container low fat cottage cheese
2 tbsp. light or fat free mayonnaise
3 tbsp. applesauce,
natural or flavored
2 tbsp. honey or maple syrup
1/2 tsp. ground cinnamon
Blend all ingredients. Serve with sliced fruit, gingersnaps or vanilla wafers.
Baked Pita Crisps
8 pita bread, cut in quarters
1/2 cup fresh parsley, minced
2 egg whites, lightly beaten
cup olive oil
3 cloves garlic, minced
1/2 teaspoon kosher or sea salt
Cut pita breads in quarters and separate to make thin triangles. Mix remaining ingredients in a small bowl and spread
on pita triangles. Bake for 10-15 minutes in a 300 degree F. oven until toasted.
3 large baking potatoes, skins left on
6 tbsp. fat free Italian dressing
Preheat oven to 500 degrees F. Lightly spray cookie sheets with cooking spray. Slice unpeeled baking potato
into very thin slices. In a large bowl, toss the potato slices with the dressing until evenly coated. Arrange
potatoes in a single layer on cookie sheets. Bake about 20 minutes or until the chips are lightly browned on both sides,
turning once after 10 minutes.
Potato Skin Snacks
4 large baking potatoes
4 tbsp. fat free or low
Italian salad dressing
4 tsp. Italian seasoning or other herb blend
Optional: Parmesan Cheese
Bake potatoes at 400 degrees F. for about an hour or until done. Cool. Cut potatoes in half lengthwise and scoop out
the potato, leaving a 1/4 inch lining of potato in the shell. Cut each potato shell half into 5-6 strips. Place strips skin
side down on a baking sheet. Brush with the dressing and sprinkle with seasoning blend and cheese if you are using it. Broil
6 inches from heat for 5 minutes or until browned. Serve warm.
Banana Soy Smoothie
This a very quick smoothie that is good for breakfast or as a snack. In addition to soy isoflavones, this
drink provides a good dose of calcium and potassium, lots of vitamin C, plus four grams of fiber - more than many breakfast
Prep time: 5 minutes
1/2 cup soy milk (organic and calcium-enriched)
1/2 cup orange juice
Peel the banana, break it into pieces and put it in the blender with the soy milk and orange juice.
Blend until smooth and serve. If you like, use frozen banana chunks or add a couple of ice cubes.
2 g total fat (1 g sat) 0 mg cholesterol 44 g carbohydrate 5 g protein
4 g fiber
64 mg sodium
IMPOSSIBLE PUMPKIN-PECAN PIE
This is a pie that you mix all the ingredients
together. You DO
NOT make or use a separate pie
crust/shell. When sugar substitutes are included in our recipes we share with you, we recommend
that you decide for yourself if you choose to use them.
included the nutrition values, diabetic exchanges, Weight Watcher Points and even their new "Core Points." (You will
need to talk with a WW leader, as I am not sure how the Core Points are calculated or used.)
1/2 cup reduced-fat biscuit baking mix
3/4 cup sugar substitute suitable for baking
2 tsp pumpkin pie spice
cups nonfat dry milk powder
1 cup water
1 tbs vanilla extract
2 tbs no-fat sour cream
2 eggs or equivalent egg
1 (15 oz) can solid-packed pumpkin
1/4 cup chopped pecans. You can use walnuts too.
1/2 cup Cool Whip
Preheat oven to 350 F. Spray a 9-inch deep dish
pie plate with butter-flavored cooking spray.
In a small bowl, combine baking mix, sugar
substitute and pumpkin pie spice. In a large bowl,
combine dry milk
powder and water. Stir in vanilla
extract, sour cream, eggs and pumpkin. Add baking
mix mixture. Mix well to combine.
Fold in pecans.
Spread mixture evenly into prepared pie plate.
Bake for 50 to 55 minutes or until a knife
inserted near center
comes out clean. Place pie
plate on a wire rack and let sit for 30 minutes.
Refrigerate for at least 2 hours. Top each
with 1 tbs. of Cool Whip.
Makes 8 servings. Enjoy!!
Each serving equals: 140 calories, 4g fat, 7g
protein, 19 carb., 194 sodium, 3g fiber; Diabetic
Exchanges: 1 Starch,
1/2 Fat-Free Milk, 1/2 Fat.
If you eliminate the nuts:
Filomena says, "It tastes just like pumpkin pie
and is really easy to make."
Here's to slimming down and feeling great!
Area Captain,12 Yr KOPS
Sausage and Sauerkraut Casserole (Kapusta)
8 ounces Healthy Choice 97% fat free kielbasa sausage, cooked, cooled
2 cups cooked noodles, rinsed
2 cups (16 ounce can) sauerkraut, well drained
1 10 3/4 ounce can Healthy Request Cream of Mushroom Soup
teaspoon caraway seed optional
1/8 tsp black pepper
Preheat oven to 350 degrees. In a bowl combine sausage, noodles and sauerkraut. Add soup, pepper and caraway
seeds if using. Mix well to combine. Pour into an 8x8 baking dish sprayed with cooking spray. Cover and
bake 45 minutes. Uncover and bake an additional 15 minutes.
Makes 4 servings:
247 calories, 5 gm fat, 16 gm protein, 35 gm ca, 1562 mg sodium, 3fi
1 1/2 meat, 1 1/2 starch, 1 vegetable
***a full 1 1/34 cups uncooked noodles usually makes 2 cups cooked.
Potato and Sausage Salad (Polish potato salad)
3 full cups (16 ounces) diced cooked potatoes
2 tablespoons cider vinegar
1/4 cup chopped onions or 4 chopped green
1/2 cup fat-free mayonnaise
2 teaspoons prepared horseradish
1/8 teaspoon black pepper
1 teaspoon caraway
6 ounces Healthy Choice 97% fat free kielbasa sausage, cooked, cooled,
4 slices Weight Watchers
reduced fat Swiss Cheese, shredded
Place sliced potatoes in a large bowl. Gently mix in vinegar and onions. In a small bowl, combine mayonnaise,
horseradish, pepper and caraway seeds. Add to potatoes. Stire in sausage and cheese. Mix gently to combine.
Refrigerate for at least 1 hour.
Makes 6 (3/4 cup) servings
162 calories, 4 gm fat, 9 gm protein, 23 gm ca, 622 mg sodium, 1 fi
1 meat, 1 starch
NOTE: 1 package Healthy Choice 97% fat free kielbasa is 14 ounces so these 2 recipies just seem to be perfect to
make and have on hand.
Also note: The Healthy Request Cream of Mushroom Soup was too expensive to purchase for the first recipe since
I had lots of regular mushroom soup bought as loss leaders for just .50 per can so I just
used regular cream of mushroom
soup...the difference between the 2 is equivalent to and extra fat per serving for the Kapusta so I just counted it as 1 1/2
meat, 1 1/2 starch, 1 vegetable, 1 fat.
Hope you enjoy. Kim in MI
Braised Red Cabbage
The acid from the vinegar in this dish helps the red cabbage keep its color. Without it, the cabbage turns
2 teaspoons vegetable oil, preferably canola oil
2 onions, cut in half lengthwise and thinly sliced
1 red cabbage
(about 3 pounds), halved, cored and sliced
2/3 cup defatted reduced-sodium chicken broth or vegetable broth
1 teaspoon sugar
1/4 cup white vinegar
Salt & freshly ground black pepper to taste
Heat oil in a large pot or Dutch oven over medium heat. Add onions and cook, stirring, until the onions start to turn
golden, about 8 minutes. Add cabbage and cook, stirring occasionally, until the cabbage wilts, about 5 minutes. Stir in broth,
caraway seeds and sugar; bring to a simmer. Cover and cook over low heat until very tender, 15 to 20 minutes.
and stir in vinegar. Increase heat to high, and cook, stirring occasionally, until most of the liquid has evaporated, 8 to
10 minutes. Season with salt and pepper. (The recipe can be made ahead and stored,
covered, in the refrigerator for up
to 2 days. Reheat gently over low heat or in the microwave.)
2 g total fat (0 g sat)
0 mg cholesterol
15 g carbohydrate
3 g protein
25 mg sodium
Minestrone soup( I call it spaghetti soup)
1 pound of extra Lean beef
1/2 of a large head of cabbage shredded( I use the shredded cabbage for
5 packets of BEEF bouillion powder-I use low sodium)
2 cans(15 oz) diced tomatoes
1 lg can crushed tomatoes
2 cans(15 oz) Gabanzo beans( chick peas)
1/4 th pound
of very thin Spaghetti( i use whole wheat)
1/2 cup chopped onions
2-3 cloves of garlic minced
1 tbs Itialian seasoning
Parm cheese( i use reduced fat)
in a large pot brown ground beef and add onions and garlic. Mix the bouillion with the water and add to the pot. then
add the Cabbage and cook until cabbage is tender, add all the tomoatoes and seasonings,bring to a boil. when boiling take
the spaghetti and break into small pieces I usually break into 4 pcs. continue to cook til the spaghetti is cooked add
drained gabazo beans and then simmer about 30 minutes, ** Note if at any time it seems to be getting too thick
just add some more water . Serve in bowls , sprinkle with parm cheese, good with crusty Itialian
bread on the side. This
soup tastes even better the next day , you may have to add some more water when reheating. It also freezes well.
Salmon Cheese Ball
1 1lb. can salmon
1 8 oz. cream cheese
1 tsp. white horse radish
2 tsp. grated onion
1 tbsp. lemon juice
tbsp. chopped parsley
1/2 c. chopped pecans.
Drain salmon. Take bones & skin out. Mash salmon
& cream cheese together until smooth. Add horseradish, lemon juice & onion. Refrigerate 1 hour before
making ball. Roll ball in parsley & nuts.