Marinated Flank - SERVES 4

Ingredients:
- 2 Tbsp Worcestershire Sauce
- 1 Tbsp lite soy sauce
- 1 Tbsp lime juice
- 2 Tbsp minced garlic from a jar
- 1/4 tsp cayenne pepper
- 1 lb flank steak
- 4 cups salad greens
- 4 Tbsp balsamic vinaigrette salad dressing
- 2 pita breads

Preparation:
Preheat grill.

Mix Worcestershire sauce, soy sauce, lime juice, garlic powder and pepper. Coat Flank steak with marinade. Grill or broil steak both sides to desired doneness.

Mix salad dressing with salad greens and separate onto 4 plates.

Cut steak at a diagonal into thin strips and divide evenly on top of salad.

Serve with a ½ pita bread.

***as this comes from the JC site it can be considered OP!

Peanut Butter and Banana - SERVES 4

Ingredients:
- 4 slices whole grain bread
- 8 Tb peanut butter
- 2 sliced banana
- 4 Tb wheat germ
- 4- 8oz glasses skim milk

This recipe is from the JC site. It is especially good for all you peanut butter fans! *** This recipe is for 4 servings so divide by 4!!!

***As this is directly from the JC site it can be considered OP

Mighty Meaty Fat Melting Meat Loaf - From Anita

Ingredients:
1 1/2 lb. 7% lean ground sirloin
2 eggs
1 cup white onion (chopped)
1/2 cup green pepper (chopped)
1/2 cup celery (very finely chopped)
2 tomatoes (chopped)
2 cloves garlic (chopped))
1/2 cup fresh cilantro leaves (washed, stems removed)
Small piece of fresh ginger (peeled and grated)

6 Servings

Each serving =

Calories 271, Fat 11 g, Sodium 84 mg, Carbs 5.5g, Fiber 1.5, protein 36 g.

Directions:
Mix all ingredients in a bowl except for the ginger, cilantro leaves and one of the chopped tomatoes. Shape the meat into a loaf, place in a baking dish and bake in a 325 degree preheated oven for one hour. Remove from the oven, let cool and top with the remaining chopped tomato, grated ginger and cilantro leaves. This is a low-carbohydrate, high protein meal that is rich in fiber, low in sodium, low in fat, low in calories, yet delicious! The fresh cilantro tastes heavenly on top and the ginger helps step up your metabolism so you can burn fat faster. Because this meat loaf steps up your metabolism,and is low in carbohydrates and calories, your body will burn fat readily as long as you accompany this meal with a vegetable dish or salad. Traditional meat loafs can contain tons of fat, and oatmeal which can inhibit the fat burning process due to an insulin response from consuming the oatmeal.

Low Cal Chicken Tacos - From Anita

2 Tacos
Calories: 402
Protein: 38 grams
Carbohydrate: 32 grams
Fat: 14 grams

Ingredients:
1 boneless, skinless chicken breast (grilled and cut into thin strips)
2 corn tortilla (heated on a warm skillet until soft)
¼ small white onion (chopped)
2 tbs. fresh cilantro
2 thin slices fresh avocado
2 tbs. fresh salsa

Directions:
On a plate, lay the 2 tortillas side-by-side and top with chicken strips, onion, salsa, avocado and onion. Roll up the toppings inside each of the tortillas and enjoy a fast, low calorie taste delight that can be used for lunch or dinner.

This meal is also great when accompanied by a medium size green salad and a few baby carrots.

Avocado Omelet - From Anita

Calories: 292
Protein: 27g
Carbohydrate: 14g
Fat: 15g

Ingredients:
1 cup egg whites
1 tsp. olive oil
6 cherry tomatoes (cut in half)
½ Haas avocado (peeled and sliced)
1 green onion (chopped)
sea salt to taste
fresh ground black pepper to taste

Directions:
Pour the egg whites in a lightly oiled non-stick skillet heated to medium high. Top the eggs with the green onion and three of the cherry tomatoes, then cover the pan and cook until the egg whites are solid. Fold over the cooked egg whites to form a semi-circle and slid onto a lager plate. Top with the avocado and remaining cherries, then garnish with parsley. This omelet may be served with 4-5 walnut halves and a low-fat sausage. You may also have an orange or an apple with this dish.

Ham and Potatoes au Gratin === From the crockpot file - From Phyllis


2 full cups diced extra-lean ham

4 cups diced raw potatoes

1 cup chopped onion

3/4 cup shredded reduced-fat Cheddar Cheese

1 (10 3/4 ounce) can Healthy Request

Cream of Celery Soup

1/8 tsp. black pepper

1 tsp. dried parsley flakes

1 tsp. prepared yellow mustard



Spray a slow cooker with butter flavored cooking spray. Combine ham, potatoes and onion. Sprinkle Cheddar cheese evenly over top. In a small bowl, combine celery soup, black pepper, parsley flakes, and mustard. Add soup mixture to potato mixture. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving. (I added about 1/4c water felt it needed it.



Serves 6 (1 cup) 181 calories, 5 gam Fat, 3 gm Fiber

Yogurt Pie (this is a Weight Watchers Recipe) - from Susan


1 reduced calorie graham cracker crust pie shell such as Keebler

Dissolve one packet of fruit flavored Jell-O in 1/3 cup boiling water. Add a matching 6 or 8 oz container of fat free yogurt. For example, if you use cherry Jell-O, use cherry yogurt. Orange jello with orange yogurt. Lemon jello with lemon yogurt. Or lime jello with key lime yogurt. And so forth.

Then stir in one container of Cool Whip Free (or the fat-free store brand).

Mix together well, pour into pie shell and refrigerate until set.

The whole pie is supposed to be cut into 8 servings and was 2 points a slice on WW. My favorite flavors are cherry and orange (tastes like a dreamsicle).

It's not a quick and easy recipie, but....It is SOOOO worth it!!!

Veggie Lasagna

1 cup chopped onions
3 cloves garlic, minced
2 cups sliced mushrooms
1 cup each diced carrots, chopped sweet red pepper(1), and thinly sliced zucchini(one small)
1 can (28 ounces) tomatoes, undrained, cut up
1 cup of favorite tomato sauce
1 can (5 1/2 ounces) tomato paste
1 tablespoon reduced-sodium soy sauce
2 heaping teaspoons dried basil
1 teaspoon dried oregano
2 tablespoons brown sugar
1/2 teaspoon of black pepper and red pepper
9 whole wheat or spinach lasagna noodles uncooked
2 cups low fat (1%) cottage cheese
1 egg white
1/2 cup parmesan cheese
1 10 ounce package frozen spinach, thawed, squeezed dry, and chopped
(may use 16 oz)
1 cup shredded reduced-fat mozarella cheese (about 4 oz)
3/4 cup shredded reduced-fat sharp cheddar cheese (3 oz)

Directions:

Spray a large saucepan with non-stick spray. Add onions, garlic, mushrooms, carrots, red pepper, and zucchini. Cook and stir over medium heat until vegetables are softened, about 7-8 minutes.

Add tomatoes, tomato sauce, tomato paste, soy sauce, basil, oregano, brown sugar, and black pepper. Mix well. bring to a boil. Reduce heat to medium-low, cover, and simmer 15 minutes. Stir occasionally.

Meanwhile, prepare lasagna noodles according to package directions. Rinse under cold water and drain well.(I personally use the no boil noodles...its soooo much easier)

In a medium bowl, combine cottage cheese, egg white, parmesan cheese, and spinach. Set aside. In a separate bowl, toss mozzarella and cheddar chesses together until well mixed.

To assemble lasagna, spray a deep 13x9 ince baking pan with non-stick spray. Spread 1 cup sauce over bottom of pan. Layer 3 noodles over top. Spread 2 cups sauce over noodles, followed by 1/2 of the cottage cheese/spinach mixture, and 1/3 of the cheese. Top with 3 more noodles, 2 cups sauce, 1/2 the cottage cheese/spinach mixture and 1/3 of the cheese. Layer final 3 noodles on top, followe by 2 cups sauce(you should be left with 1/3 of the cheese).

Cover with foil and bake at 375 degrees for 30 minutes. remove from oven, uncover, and sprinkle with remaining cheese. Return to oven, uncovered for 10 minutes. Let lasagna cool for 10 minutes before slicing. (BE PATIENT!!!. IT"LL HOLD TOGETHER MUCH BETTER IF YOU WAIT) Makes 8 servings.

Per serving:
Calories 314
Fat 8.6g
Carbs 41.1g
Protein 26.2g
Sodium 956
Cholesterol 25mg
Calories from fat: 22.3%

YUM!!! The lasagna looks really good!!!

Directions, please?

or do u spread pb and cut bananas and put on bread or what?? Thanks!

Yes, you spread the PB on the bread and put the sliced bananas on top. YUMMY! I guess you also sprinkle the weat germ (but I don't do that).

Tried this recipe of my sister's tonight...AWESOME!
Marinate boneless,skinless chicken breasts in Paul Neumann's low fat balsamic vinegreete for 20 min-20 hours(that's the best can be quick or slow).
Put in pyrex baking dish with marinade...top with a bag of baby spinach leaves, top with thinly slicced red bell peppers, cover with foil and bake at 375 for one hour. uncover, top with crumbled feta cheese and bake 15-20 minotes more...YUM! Easy and AWESOME! I also added thin sliced baby portabella mushrooms!
Allie

I saw this on Extra tonight. These recipes are in comparison to the Starbuck's drinks. This recipe was taken from the Hungry-girl.com.

Hungry Girl's Vanilla Cafe Freeze
(98 calories, 1g fat)

Ingredients:
5 oz. light vanilla soy milk
3 tsp. Fat Free French Vanilla Coffee-mate powder (dissolved in an oz of warm water)
1 flat tsp. instant coffee
1 oz. Torani Sugar Free Vanilla Syrup
3 Splenda packets
5-7 large ice cubes
Fat Free Reddi-Wip

Place all of the ingredients in blender, except for the whipped cream. Blend on high speed for 30-45 seconds. Pour, and top with Fat Free Reddi-Wip. A vanilla dream!

Hungry Girl's Mint Mocha Freeze
(58 calories, 0g fat)

Ingredients:
6 oz. water
3 tsp. Fat Free French Vanilla Coffee-mate powder (dissolved in an oz of warm water)
1 flat tsp. instant coffee
1 Tbsp. sugar free chocolate syrup
1 oz. Torani Sugar Free Peppermint Syrup
3 Splenda packets
5-7 large ice cubes
Fat Free Reddi-Wip

Place all of the ingredients in blender, except for the whipped cream. Blend on high speed for 30-45 seconds. Pour, and top with Fat Free Reddi-Wip. A magical, minty-licious frozen treat!

YUM! I will print this and try it!!!

From Allrecipes . com

Spinach and Feta Pita Bake

Submitted by: NEUFELDH
"This is great as a party appetizer or a full meal. Tasty, full of flavor AND good for you. The crunchy crust is what I really like! You can play with the veggie toppings and cheeses for a great meal that is fast and delicious! Our favorite quick meal!"
Original recipe yield: 6 servings.
Prep Time:5 MinutesCook Time:12 MinutesReady In:17 MinutesServings:6 (change)

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INGREDIENTS:
6 (6 inch) whole wheat pita breads
1 (6 ounce) tub sun-dried tomato pesto
2 roma (plum) tomatoes, chopped
1 bunch spinach, rinsed and chopped
1/2 cup crumbled feta cheese
3 tablespoons olive oil
4 fresh mushrooms, sliced
2 tablespoons grated Parmesan cheese
1 pinch ground black pepper to taste

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DIRECTIONS:
Preheat the oven to 350 degrees F (175 degrees C).
Spread tomato pesto onto one side of each pita bread, and place them pesto side up on a baking sheet. Top with spinach, mushrooms, feta cheese, and Parmesan cheese. Drizzle with olive oil and season with pepper.
Bake for 12 minutes in the preheated oven or until pita breads are crisp. Cut into quarters and serve.

Nutrition Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 351
Total Fat: 17.1g
Cholesterol: 12mg
Sodium: 593mg
Total Carbs: 41.8g
Dietary Fiber: 7.2g
Protein: 11.7g