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08-11-2005, 04:25 PM
If you have a great recipe that is healthy, low-fat, or lo-carb, please post it so we can all enjoy! Since we are all following different ways of eating, please mark if it's lo-fat or lo-carb, or South Beach, or whatever type of healthy food it is so we can all see at a glance if it's what we are looking for.

WW = Weight Watchers
LF = lo-fat
LC = lo-carb
SB = South Beach

08-11-2005, 04:31 PM

2 cups frozen cauliflower
1 tbsp sour cream, or more to taste
1 tbsp butter
salt/pepper to taste

Steam or microwave cauliflower until very soft. Pur cauliflower in blender or food processor with butter and sour cream, blend. Add salt and pepper to taste. Serve hot.

Note: can add grated cheese, chives and/or parsley if preferred. Hand mix these in after blending the cauliflower.

08-11-2005, 04:53 PM

1 cup chopped onion
1 cup sliced fresh mushrooms
1 tbsp vegetable oil
1 pkg (10 oz) frozen chopped spinach, thawed
2/3 cup finely chopped ham
5 eggs
3 cups Monterey Jack or Cheddar cheese, shredded
1/8 tsp pepper

In a large skillet, saute onion and mushrooms in oil until tender. Add spinach and ham. Cook and stir until the excess moisture is evaporated. Cool slightly. Beat eggs; add cheese and mix well. Stir in spinach mixture and pepper; blend well. Spread evenly into a greased 9 inch pie plate or quiche dish. Bake at 350 degrees for 40-45 minutes or until a knife inserted near the center comes out clean. Great heated up for breakfast!

Serves 8

WW - 8 pts per serving
LC - 5 carbs per serving
Calories - 253 per serving

09-15-2005, 12:22 PM
Don't want CJ to be the only person posting recipes. So I thought I would join in. I made this the other day and we really loved it so much. It is so good for you too. I love Mexican type food, so this is exactly what I make when I want Mexican.

White Bean Chicken Chili

2 cans Bush’s Great Northern Beans – drained (I didn’t drain mine)
3 cups chicken broth
1 medium onion – chopped
¾ lb chicken breasts, no skin, no bone, either cut into small pieces or shredded (I added cooked shredded chicken by boiling it first and shredding it with a fork)
4 oz green chilies – diced
1 clove garlic, minced
1 tsp cumin powder
1/8 tsp red pepper flakes
½ tsp salt

Spray fry pan with cooking spray. Sautee onion and garlic until tender. Add cumin, red pepper flakes and salt.

In large pot put onion/spice mixture, chicken broth, chicken, beans, and green chilies. Stir until well combined. Bring to a boil reduce heat and simmer for 1 hour or until flavors are well blended. Add water if needed.

Yield: “1 cup” (5 servings) at 2 points per cup
Per serving: 121 calories; 3 g fat, 1 g dietary fiber

09-15-2005, 12:26 PM
Got this off a WW site and want to try it. I love Key Lime Pie!

Key Lime Pie

Makes 8 servings - 3 points each

1 box (3oz size) sugar-free lime jello
1/4 c. boiling water
2 containers (8oz) Light Key Lime Pie flavored yogurt
(the Yoplait with the blue lids work GREAT for this)
1 8oz. container of fat-free whipped topping, thawed
1 9" reduced fat graham cracker crust

Dissolve Jello in boiling water.
Stir in yogurt.
Fold in the container of whipped topping
Pour into pie crust
Refrigerate at least 2 hrs. before serving!


Jello and yogurt come in so many different flavors, so just try them out! We LOVE to add some cut up fresh fruit to the pie as well. Peach is our favorite! Mix it in when you stir in the yogurt.

09-15-2005, 12:32 PM
Thanks for starting this thread CJ. Here is more Mexican. You can probably substitue ground turkey to lighten it up a bit if you like, but at onlyl 2 points per cup that is not too bad I don't think.

Taco Soup

1-lb. lean grd beef or meat substitute
2- cans red kidney beans or black beans (I use one of each.
2- cans diced tomatoes
1- can whole kernal corn
1- can Rotel tomatoes
1- pkg. Taco seasoning mix
1- pkg. Ranch dressing mix
1- can of water

Brown ground beef then drain, (or heat meat substitute). Add the rest of the ingredients into a large pot and simmer for about 45 minutes.

2- points per 1 cup of soup

09-15-2005, 12:37 PM
This one is like an old WW recipe I used to know, you made them into patties and froze them. But I don't remember using the frozen yogurt or pudding, I think we just used cocoa to make them chocolately.

Snickers Pie
(8 servings, 3 Points/svg.)

2 cups fat-free Vanilla frozen yogurt
1 small fat-free chocolate pudding
1/4 cup reduced peanut butter
8oz. fat-free Cool Whip
3/4 cup Grape Nuts

Put 1/2 c. Grape Nuts in 8" cake pan. Soften frozen yogurt and add pudding and peanut butter. Fold in Cool Whip and add remaining Grape Nuts. Freeze. Set out to thaw 15 min. before serving.

Here is another version with lower points.

1/4 c. crushed graham crackers
2 c. FF frozen chocolate yogurt
3 Tbl reduced fat CHUNKY peanut butter
8 oz. tub FF Cool Whip

Sprinkle crushed crackers over bottom of pie plate. Soften frozen yogurt in microwave, also in separate small dish soften peanut butter. Combine both and mix well. Add thawed Cool Whip. Pour into pie plate. Freeze.

Serves 8 for 1 point each.

11-07-2005, 09:33 PM
I LOVE THIS one...garlic sauce chicken...mmmmm...

6 skinless chicken breasts
3 tbsp rice vinegar
1 1/2 cups defatted chicken broth
1 cup whole peeled garlic cloves
1 tsp Spike seasoning
2 tbsp minced parsley

preheat oven to 400 degrees.
brown chicken breats in a nonstock skillet. Remove chicken and add rice vinegar and chicken broth to pan. cook over high heat for 2 min.
put garlic cloves in a shallow baking dish (11 by 13 inches). Place chicken on top and pour sauce over. Sprinkle with Spike seasoning.
Back for 30 min. Place chicken over cooled confetti rice in a serving dish. Mash garlic in the sauce, pour over top and sprinkle with minced parsley.

so easy and delicious.


11-07-2005, 09:40 PM
Here's a Scalloped Corn and Potatoes recipe that i love as well.

1/2 cup finely chopped red onion
1/2 tsp salt
1/4 tsp pepper pinch of cayenne
2 cups Basic Cream Sauce (purchase canned)
3 medium potatoes, steamed until just tender, and slived 1/4 inch thick
1 10-oz box frozen corn
1 cup grated nonfat cheddar cheese
1 tbsp chopped parsley

preheat to 375 degrees.
Saute onion until soft. Add seasonings to basic cream sauce. layer potatoes, corn and onion with cream sauce in a baking dish. sprinkle with cheese and parsley. bake in 375 degree oven for 20 min.



11-18-2005, 07:40 PM
MOCK DANISH (lo-carb)

2 oz cream cheese (soften in microwave)
1 egg
1 tsp Splenda
splash vanilla
1 pat butter
sprinkle cinnamon

Mix cream cheese & egg together - add remaining ingredients and microwave on high for 2 minutes.

This is very good - it's been a while since I had it so guess I'll have to get me some cream cheese and have it again!


12-08-2005, 09:45 AM
I got this from Low Carber Forums and had to make a few adjustments based on what I had in the house (or what's available in my stores LOL). But in order to give you the nutritional #'s - I'll tell you exactly what I did.

4 oz softened cream cheese (I only had 3 ozs)
4 eggs
1/3 cup heavy cream
1/4 cup grated parmesan cheese
1 TBSP chives*
1/2 Tsp Italian seasoning*
1/2 tsp minced garlic or 1/4 tsp garlic powder*
2 cups shredded cheese (mozza/cheddar mix)**
1/2 cup LC tomato or pizza sauce (I didn't have/couldn't find so I used 3 TBSP tomato paste mixed with a bit of water)
1 cup shredded mozza cheese**

*I didn't have the spices on hand & the garlic I had, but forgot to put it in LOL.
**I only had cheddar.

Toppings I used were:
1/2 cup diced peppers
1/2 cups diced onions
80g sliced pepperoni
4 strips bacon
1 cup sliced mushrooms

Preheat over to 375;

Beat together cream cheese & eggs till smooth (I used my blender);
Add cream, parmesan cheese and spices;
Spray 13x9 glass baking dish with Pam;
Put 2 cups of shredded cheese in dish and pour egg mixture over top.
Bake at 375 for 30-35 mins.;
Remove from oven and spread with sauce & add toppings;
Cover with mozza;
Bake till browning & bubbly (or however you like it);
Let stand about 5 mins.

I got 8 servings out of it, so per serving...
325.25 Calories
26.375 Fat
5.6 NET Carbs
16.5 Protein

I used way too many toppings on mine (it was loaded LOL) & the calorie count was a little high for me, so in future when making this, to cut carbs & cal's down, I would definitely use the mozza and not all cheddar, cut back the onions to about 1/4 cup, mushrooms to 2/3 or 3/4 cup and the pepperoni to about 60g.

So, depending on what toppings you use, the #'s will all be different, but I tell ya, this was GREAT. Tasted just like pizza, although the bottom was a little soft and couldn't pick it up like a pizza slice (had to use fork).

CJ - I've had that mock danish & it's very good. I like quick & easy LOL.

01-03-2006, 10:51 AM
Haven't tried this yet but it sounded so good I thought I would post it right away ...


8 medium turnips (about 2 1/2 pounds)
1/2 cup heavy cream
1 teaspoon Splenda
1 teaspoon freshly grated nutmeg or 1/2 teaspoon ground nutmeg
1 teaspoon freshly ground black pepper
1/4 teaspoon salt (sea salt works best)
1/4 cup grated Parmesan cheese
Olive oil spray
Lime juice

Peel the turnips with a vegetable peeler, slice and cut into 2 1/2-by-1/2-inch sticks. Pour 1/2 cup heavy cream into a large bowl and place the turnip sticks into the cream. Fill bowl with cold water until the turnips are completely covered. Add 1 teaspoon Splenda. Swirl a bit to mix and allow to sit in cream mixture for 10-15 minutes. (This cream-soaking step removes the "bite" flavor of the turnips, leaving them with a milder, more potato-like flavor.) Rinse in colander with cool water and pat dry.

Preheat oven to 425°F.
Combine turnip sticks with the nutmeg, pepper, sea salt and Parmesan cheese in a large plastic (Ziploc-type) bag. Seal the bag and shake well to coat the turnip sticks.

Spray 2 large baking sheets lightly with the olive oil spray. Spread the turnips in a single layer on the sheets and spray again with the olive oil.

Bake in a preheated 425°F oven for 15 minutes. Turn the fries over and continue baking for 15 minutes, until the fries are tender and golden in color. Serve hot with a sprinkle of lime juice.

Makes 8 servings. Approximately 4.5 carbohydrate grams per serving

01-07-2006, 04:09 PM
Going thru my recipes from the old computer and found this one - sounds like something we can all have whether it's WW or LC or whatever ...


1 cup of frozen coffee (freeze leftovers in plastic cups for this)
1 cup of 1% milk (2 pt)
2 servings (1/2 package) of instant jello chocolate pudding powder (SF and FF) (1pt)
Blend until smooth.

This makes a very large and very thick chocolate shake for only 3 points.

01-09-2006, 09:49 PM

1-1/2 to 2 pounds ground beef
3/4 cup Heavy Cream
garlic powder
2 cups cooked reduced carb macaroni
2 cups shredded cheddar cheese
1/3 cup shredded or grated Parmesan
few dashes Tobasco (optional )

4 oz. Brie (about 1/2 of a large triangle)

Crumble and brown ground beef in skillet. Season to taste with salt, pepper, and garlic powder. Drain well and put in large bowl. Add cream - you can adjust the amount of cream more or less to your desired consistency. Mix well. Stir in cooked macaroni.Fold in approx 2 cups of cheddar cheese and the other cheeses and Tobasco, if using.

Pour mixutre into baking pan sprayed with non-stick spray.

Bake, uncovered at approx 375 degrees for about 15 minutes until cheese is fully melted

Enjoy !!

01-10-2006, 11:38 AM
Just a few more Lo-Carb recipes:

3 c. broccoli
4 oz. cream cheese
3/4 c. heavy cream
3/4 c. water
2 pkgs. chicken bouillon
1 t. pepper
4 oz. cheddar cheese, shredded

Chop and cook broccoli. Combine broccoli, cream cheese, heavy cream & 1/4 c. water in food processor. Blend until smooth. Transfer mixture to a pan add bouillon, pepper and rest of water. Simmer over medium heat. Add cheddar cheese and stir until melted.

1 can chicken broth
1/2 c. frozen spinach -- thawed and squeezed
2 oz. chicken -- cooked, cubed or shredded
2 oz. ground beef -- in meatballs, cooked
1 T. onion – chopped
1 T. celery – chopped
1/2 egg – beaten
6 T. Parmesan cheese
1 t. salt
1/2 t. pepper
1 dash hot sauce

Simmer chicken, ground beef, onion and celery in chicken broth 5 minutes. In small bowl, add Parmesan to beaten egg and mix thoroughly. Add egg mixture, spinach and spices to soup. Stir to distribute egg mixture. Simmer 5 minutes and serve hot.

1 small onion chopped
1/2 c. Swiss cheese cut into 1/2 inch cubes
1/2 c. mozzarella cheese cut into 1/2 inch cubes
1 c. cheddar cheese cut into 1/2 inch cubes
4 eggs
dash cayenne pepper (optional)
2 T. grated Parmesan cheese
1 c. cooked ham cut into 1/2 inch cubes

Cut cheese in 1/2 inch cubes Combine Swiss, mozzarella and cheddar cheeses, ham cubes and onion in a bowl. Add into a pie plate or quiche pan. In small bowl beat eggs, then add cayenne pepper. Pour into pie plate. Sprinkle with Parmesan cheese. Bake at 375, 25-30 minutes or until egg mixture is set in the center. Let stand 5 minutes before serving.

1 lb. ground chuck
1 c. onion, chopped
1/2 green pepper, chopped
1 med. head cabbage
1/2 t. salt
1/8 t. pepper
1/2 t. oregano
1-18oz. can tomato paste
8 oz. mozzarella cheese, sliced

Sauté ground chuck, onion, green pepper until completely cooked. -Boil cabbage until tender then set aside, saving 2 c. of liquid. -In saucepan, combine 2 c. liquid, oregano, tomato paste, salt and pepper and simmer while stirring often. Add meat mixture to sauce pan, simmer and stirring often. Using a 9x13 pan, layer cabbage, tomato mixture (repeating layers with cabbage/tomato mixture, until the last layer showing on top is the tomato mixture) -Top with mozzarella cheese slices as your very last layer only -Bake 400 until cheese is browned, approx. 30min Serves 8

5 c. cauliflower
2 c. sour cream
1 1/2 c. grated cheddar cheese
6 green onions -- chopped (separate white and green)
5 1/2 t. salt
1/2 t. pepper
6 slices bacon -- cooked crisp and crumbled

Cook cauliflower until tender but firm, chop into pieces about the size of hash browns. Mix in sour cream, 1 c. of the cheddar, white part of the green onions, salt and pepper. Stir in cauliflower. Place in greased baking dish and sprinkle rest of cheddar on top. Bake at 350 for 20 minutes or until heated through. crumble bacon on top and sprinkle on the tops of the green onion. Serves 10 - 4.4 gm carbs/serving

12 oz. cream cheese (softened)
1 t. vanilla
3 pkts. sweetener
1 c. heavy whipping cream

Beat cream cheese, vanilla, and sweetener until smooth. In separate bowl, beat whipping cream until it begins to form soft peaks. Add whipping cream to the cream cheese mixture and beat until smooth. Refrigerate 20-25 minutes

01-11-2006, 12:22 PM
Here's a couple more lo-carb that look pretty good:


2 8oz. pks. philadelphia cream cheese
1/2 cup sweetener (I use splenda)
2 eggs
1/2 tsp. vanilla
(sprinkle of cinnamon for tops if desired)

Soften cream cheese about 40 seconds in microwave. Add other ingredients. Beat with mixer till smooth. Pour into 12 muffin pans lined with the papers. Bake at 350 for 20 min.
2 carbs per muffin

Great alternative for a quick breakfast.


2 cups fresh spinach, cooked down in "micro" and chopped
1 egg beaten
1oz cheddar cheese
1Tblsp onion

Mix all ingredients in bowl and fry in skillet on med heat in olive oil

garnish with sour cream

12-24-2006, 04:58 AM
I don't have the recipe on hand, but I tried an apple crisp that my sis-in-law made with brown sugar Splenda. The recipe was on the back of the package. It was delicious, and very satisfying to my sweet tooth! I can't wait to get the Splenda, and try this recipe myself.