[TobeyToe]

Cranberry Apple Muffins

12 Servings



1 1/2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon salt
2 egg whites
3/4 cup brown sugar
1/4 cup nonfat sour cream
1 teaspoon vanilla extract
1 apple, peeled and chopped
3/4 cup fresh cranberries, chopped


Preheat oven at 350. Prepare 12 muffin pans with cooking spray and flour; set aside. In a mixing bowl, combine flour, baking soda, cinnamon, and salt. In another mixing bowl, combine egg whites, brown sugar, sour cream, vanilla extract, apples, and cranberries. Mix dry ingredients with wet ingredients just until moistened. Use an ice cream scoop to fill muffin pans 2/3 full. Bake 20 to 30 minutes, or until lightly browned.

Amount Per Serving
Calories 105 Calories from Fat 3
Percent Total Calories From:
Fat 3% Protein 12% Carb. 85%

Nutrient Amount per Serving % Daily Value

Total Fat 0 g 1%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 133 mg 6%
Total Carbohydrate 22 g 7%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 3 g

Vitamin A 0% Vitamin C 3% Calcium 0% Iron 6%

[TobeyToe]

Phyllo Samosas

20 Servings



1 small onion, finely chopped
2 cloves garlic, minced
2 teaspoons fresh ginger, minced
2 jalapenos, seeded and minced
1 1/2 teaspoons curry powder
1/2 teaspoon cumin
1 cup cooked lentils
1 potato, peeled and finely chopped
2/3 cup water
pinch salt
15 phyllo dough sheets


Spray a nonstick frying pay with cooking spray. Cook the onion, garlic, ginger and jalapenos over medium heat until soft but not brown (3 - 4 mins), adding cumin and curry after 2 minutes.

Stir in lentils, potatoes, and water and simmer for 6 to 8 minutes or until the potatoes are very tender and virtually all of the water has been absorbed. If water evaporates before the potatoes are cooked, add a little more. Correct the seasoning by adding salt or curry powder. The mixture should be hightly seasoned.

Unwrap 15 sheets of phyllo dough and cover with a slightly damp dish towel or plastic wrap. Lay one sheet of phyllo on work surface, lightly spray it with cooking spray. Lay a second sheet of phyllo on to. Spray with more cooking spray. Repeat with a third sheet. Cut the sheets lenghtwise into 3 1/2-inch strips.

Place 1 generous tablespoon of filling 1 inch below the top of the strip. Fold over one corner to cover the filling, the fold the strip as you would a flag to form a neat triangle. Continue making samosas until all the filling and phyllo are used up. Spray the tops with more cooking spray.

Preheat oven to 400F. Bake on a nonstick baking sheet until golden brown, about 15 minutes.


Amount Per Serving
Calories 66 Calories from Fat 1
Percent Total Calories From:
Fat 2% Protein 8% Carb. 90%

Nutrient Amount per Serving % Daily Value

Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 260 mg 11%
Total Carbohydrate 15 g 5%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 1 g

[TobeyToe]

Vegetarian Crockpot Stuffing

12 Servings



2 cups celery, chopped
2 cups onions, chopped
1/4 cup parsley, chopped
2 8 oz. cans mushrooms, drained
12 cups bread cubes
1 teaspoon poultry seasoning
1 teaspoon dried thyme
1 1/2 teaspoons sage
1/2 teaspoon fresh ground black pepper
1/2 teaspoon salt
1/2 teaspoon dried marjoram
4 egg whites
2 bouillon cubes, dissolved in 4 cups of water


Spray a large skillet with cooking spray and heat over medium heat. Saute the celery, onion, parsley and mushrooms until onions are soft.

In a large bowl, combine the bread cubes and vegetables. Add the poultry seasoning, thyme, sage, pepper, salt and marjoram. Toss together well. Add egg and enough broth to moisten.

Lightly pack into slow cooker; cover and cook on high
for 45 minutes. Reduce to low and cook for 4 to 8
hours.

Amount Per Serving
Calories 261 Calories from Fat 23
Percent Total Calories From:
Fat 9% Protein 16% Carb. 75%

Nutrient Amount per Serving % Daily Value

Total Fat 3 g 4%
Saturated Fat 1 g 3%
Cholesterol 0 mg 0%
Sodium 1080 mg 45%
Total Carbohydrate 49 g 16%
Dietary Fiber 1 g 5%
Sugars 0 g
Protein 10 g

Vitamin A 3% Vitamin C 8% Calcium 0% Iron 18%

[TobeyToe]

Pumpkin Pie

8 Servings



1 1/2 cups graham cracker crumbs
2 tablespoons honey
1 tablespoon unsweetened applesauce
2 cups canned pumpkin
1 1/2 cups evaporated skim milk
1/2 cup brown sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
pinch ground cloves
3 egg whites


Preheat oven to 350 degrees. Combine graham cracker crumbs, honey and applesauce. Pat into a 9-inch pie pan. Bake for 10 minutes. Set aside to cool.

When the crust is cool, mix the pumpkin, milk, sugar, cinnamon, ginger, nutmeg, cloves and egg whites in a bowl. Pour into the cooled crumb crust. Bake for 1 hour at 350 degrees or until a wooden pick inserted in the center of the pie comes out clean.

Amount Per Serving
Calories 182 Calories from Fat 17
Percent Total Calories From:
Fat 9% Protein 15% Carb. 76%

Nutrient Amount per Serving % Daily Value

Total Fat 2 g 3%
Saturated Fat 1 g 3%
Cholesterol 2 mg 1%
Sodium 189 mg 8%
Total Carbohydrate 34 g 11%
Dietary Fiber 1 g 5%
Sugars 0 g
Protein 7 g

Vitamin A 274% Vitamin C 6% Calcium 0% Iron 11%

[Marlana]

Tobey~~I took everyone of these recipes. I'm going to try the cramberry one this week. It sounds really good. Thank you for posting these recipes, some of us country cooks needs all the help we can get to help us learn how to support our new low sugar and low fat eating lifestyle.

[TobeyToe]

Spinach Dip

6 Servings



1 10 oz. package spinach
1 cup Hellmann's Ultra Low Fat Mayonnaise
3 tablespoons green onions, sliced
1 teaspoon Worcestershire sauce
1/4 cup fat free Soy Parm Cheese
1 cup nonfat sour cream
1 loaf pumpernickel bread

Cook spinach; drain and squeeze out all excess liquid.

In bowl, combine spinach with condensed soup. Add green onions, Worcestershire sauce, sour cream and soy parm; gently combine and chill 1 hour.

Serve dip in hollowed out round rye or pumpernickel bread.

Amount Per Serving
Calories 135 Calories from Fat 21
Percent Total Calories From:
Fat 16% Protein 20% Carb. 64%

Nutrient Amount per Serving % Daily Value
Total Fat 2 g 4%
Saturated Fat 0 g 2%
Cholesterol 1 mg 0%
Sodium 101 mg 4%
Total Carbohydrate 22 g 7%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 7 g

Vitamin A 64% Vitamin C 23% Calcium 0% Iron 8%

[TobeyToe]

Manicotti with Cheese & Spinach

5 Servings



112 grams spinach
450 grams nonfat cottage cheese
1/2 cup egg whites
1/2 cup fat free Soy Parm Cheese
salt and pepper
28 ounces tomato sauce
10 manicotti shells

Preheat oven to 350F. Chop up spinach and mix with cheeses, egg, salt and pepper. Stuff mixture into pasta shells. Place 1/2 of the tomato sauce on the bottom of a baking dish and place the manicotti shells in the dish. Pour the rest of the sauce over the cannellloni and bake for 30 minutes.

Amount Per Serving
Calories 303 Calories from Fat 9
Percent Total Calories From:
Fat 3% Protein 35% Carb. 62%

Nutrient Amount per Serving % Daily Value

Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 1621 mg 68%
Total Carbohydrate 47 g 16%
Dietary Fiber 1 g 6%
Sugars 0 g
Protein 26 g

Vitamin A 62% Vitamin C 45% Calcium 0% Iron 14%

[TobeyToe]

Butternut Squash Soup

4 Servings

1 onion
4 cups butternut squash, cooked
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1/2 teaspoon crushed red hot pepper
1 1/2 cups no-chicken broth


Chop the onion coarsely. Spray a large saucepan with cooking spray and heat. Stir the in onion add the salt, pepper, and red pepper flakes, and cook until the onion is very brown but not burned, about 30 minutes, on low to medium heat. Stir frequently and keep covered. Add the cooked squash and stir in the broth. Bring to a boil, reduce heat, and simmer for at least 45 minutes, covered, on low to medium heat.

If the soup seems too watery, simmer uncovered until it reduces. Serve hot, topped with cilantro or parsley (optional).

Amount Per Serving
Calories 104 Calories from Fat 4
Percent Total Calories From:
Fat 4% Protein 9% Carb. 87%

Nutrient Amount per Serving % Daily Value
Total Fat 0 g 1%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 355 mg 15%
Total Carbohydrate 22 g 7%
Dietary Fiber 2 g 9%
Sugars 0 g
Protein 2 g

Vitamin A 222% Vitamin C 54% Calcium 0% Iron 7%

[TobeyToe]

Garbanzo and Spinach Stew

8 Servings

1 small onion, finely chopped
3 cloves garlic, minced
2 pinches red hot pepper flakes
1 teaspoon paprika
1 teaspoon rosemary
1/4 cup fresh parsley, chopped
1 cup tomatoes, diced
2 15 oz. cans garbanzo beans
salt and pepper
2 10 oz. packages fresh spinach


Spray a wide sauté pan with cooking spray and heat over high. Add onion, garlic, red pepper flakes, paprika, rosemary and half the parsley. Sauté for 2 minutes, then lower the heat to medium and cook, stirring frequently until onions are soft (about 12 mins). Add tomatoes, beans, and season with salt and pepper, then cover and simmer for 15 minutes. Meanwhile cook spinach until tender. Add spinach to bean mixture. Serve in pasta bowls.

Amount Per Serving
Calories 216 Calories from Fat 29
Percent Total Calories From:
Fat 13% Protein 22% Carb. 64%

Nutrient Amount per Serving % Daily Value
Total Fat 3 g 5%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 464 mg 19%
Total Carbohydrate 35 g 12%
Dietary Fiber 4 g 15%
Sugars 0 g
Protein 12 g

Vitamin A 108% Vitamin C 51% Calcium 0% Iron 30%

[TobeyToe]

Almond Biscotti

12 Servings



2 cups whole wheat flour
2/3 cup sugar
2 teaspoons baking powder
4 tablespoons plain nonfat yogurt
3 egg whites
1 teaspoon vanilla extract
2 teaspoons almond extract
1/4 cup almonds, finely chopped


Combine flour, sugar, and baking powder. Use a pastry cutter to cut in yogurt until mixture is resembles a coarse meal. Stir in egg whites and vanilla and almond extracts. Fold in the almonds.

Turn the dough onto a lightly floured surface and shape into two 9 x 2 inch longs. Coat baking sheet with non-stick spray and place logs on the sheet, leaving 4 inches of space between the logs to allow for spreading. Bake at 350 for about 25 minutes or until lightly browned.

Cool the logs at room temperature for 10 minutes. Then use a serrated knife to slice the logs into ˝ thick slices.

Place slide on an ungreased baking sheet in a single layer, cut side down. Bake at 350 for 18 - 20 minutes or until dry and crisp, turning slices over after 10 minutes.

Transfer to wire racks and cool completely.

Amount Per Serving
Calories 143 Calories from Fat 17
Percent Total Calories From:
Fat 12% Protein 12% Carb. 75%

Nutrient Amount per Serving % Daily Value
Total Fat 2 g 3%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 77 mg 3%
Total Carbohydrate 27 g 9%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 4 g

Vitamin A 0% Vitamin C 0% Calcium 0% Iron 5%

[mkwengert]

In the spinach and cheese manacotti, do you cook the pasta first, or fill them and bake them dried? Thanks

[TobeyToe]

Hi there

I normally buy what are called oven ready shells. They are dried shells that do not need to be boiled first.

I have been told that you shouldn't have boil regular shells first either - but I haven't tried it. However, I have tried lasagne with out boiling the noodles first and it came out just fine.

Good luck
Tobey

[cody]

I am a new member here and have just joined weight watchers in February and have lost 28.8 lbs. so far. I love this site as it has a lot of info I can use to lose weight. I will try to pass on some useful info as I have it. I really like your recipe for Manicotti and hope to try it soon.