Low Carb Recipes

Try These Delicious Low Carb Low Fat Recipes For A Healthy Low Carb Diet.
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1 (6 oz) can tuna, drained
1/2 cup mayonnaise
6 hard boiled eggs, peeled and sliced in half lengthwise
2 tbsp onion, minced
2 tbsp celery, minced
1/2 tsp prepared yellow mustard
1/4 tsp black pepper
Pinch celery salt


Remove yolks from the whites and mash yolks.
Mix in remaining ingredients until smooth; fill the egg whites
with the yolk mixture. Dust with paprika.


Nutritional Information

Per 1/12 recipe: 122 Calories Weight Watchers PointsPlus+ =3
10g Fat
7g Protein
1g Carbohydrate
trace Dietary Fiber
1g Net Carb

Per 1/6 recipe: 243 Calories Weight Watchers Points Plus+ =7
20g Fat
13g Protein
2g Carbohydrate
trace Dietary Fiber
2g Net Carbs


1 1/4 lbs fresh shredded cabbage
1 fresh carrot, peeled and
cut into 1/2 inch pieces

4 oz seedless raisins
1 medium apple, cored and diced
1/4 cup sunflower seed kernels, oil roasted unsalted
3/4 cup mayonnaise


1. In a large bowl combine cabbage, carrots, apples,
raisins and sunflower seeds. Toss to mix

2. Add mayonnaise and toss to coat

3. Cover and chill at least 2 hours before serving

Yield: 8 servings Weight Watchers PointsPlus+ =6

Nutritional Information

Serving Size: 1 serving

Basic Components

Calories 218.1
Protein 1.9g
Carbohydrates 11.6g
Dietary Fiber 3.1g
Soluble Fiber 0.3g
Insoluble Fiber 0.5g
Sugar - Total 7.2g
Monosaccharides 2.2g
Disaccharides 0.4g
Other Carbs 1.3g
Fat - Total 18.5g
Saturated Fat 2.5g
Monounsaturated Fat 0.3g
Polyunsaturated Fat 1.5g
Trans Fatty Acids 0g
Cholesterol 7.4mg
Water 131.2

Dietary Exchanges

Fat 3.6
Fruit 0.3
Starch 0.1
Vegetable 1
Very Lean Meat 0.1
Vitamin A (IU) 1,286.7 IU
Vitamin - A (RE) 64.3mcg
A Carotenoid 128.6 mcg
A - Retinol
A - Beta Carotene 128.6 mcg
Thiamin - B1 0 mg
Riboflavin - B2 0 mg
Niacin - B3 0.3 mg
Niacin Equivalent 0.5 mg
Vitamin - B6 0.1 mg
Vitamin - B12 0 mcg
Biotin 0.5 mcg
Vitamin C 36.6 mcg
Vitamin D (IU)
Vitamin D (mcg)
Vit E - Alpha Equivalent 1.6 mg
Vitamin - E (IU) 2.4IU
Vitamin E (mg)
Folate 11.5 mcg
Vitamin K 1.3 mcg
Pantothenic Acid 0.3 mg
Boron 89.9 mcg
Calcium 41.8mg
Chromium 0 mcg
Copper 0.1 mg
Fluoride 8.9 mg
Iron 0.6mg
Magnesium 7.5mg
Manganese 0.1mg
Molybdenum 0.4mg
Phosphorus 54.4mg
Potassium 232.7mg
Selenium 3.3mcg
Sodium 133.6mg
Zinc 0.2mg


1 whole turkey (12 lbs), thawed
1 tsp olive oil
2 tbsp oregano leaves
2 tbsp ground coriander
1 tbsp grated lemon rind
3 medium garlic cloves, crushed
2 lemons, halved
Cooking spray


1. Preheat oven to 350 F.

2. Lightly coat bottom of large roasting pan with cooking spray.

3. Remove and discard giblets and neck, trim excess fat.

4. Rinse turkey with cold water, pat dry

5. Lightly coat turkey with oil.

6. In mixing bowl, combine oregano, coriander, lemon rind, salt and pepper.

7. Rub spices over entire turkey.

8. Arrange garlic and lemon in cavity, tie ends of legs together with cord.

9. Lift wing tips and tuck under turkey.

10. Place turkey, breast side up into roasting pan.
Bake for 1 hour.

11. Cover breast with aluminum foil and bake another 2 hours or until internal temperature reaches 180 degrees F.
12. Allow to cool 10 minutes before slicing.

Yield: 10 (4 oz) Servings

Nutritional Information

Weight Watchers PointsPlus+ = 1

Amount Per Serving
Calories 34.5
Total Carbs 2.4 g
Dietary Fiber 1.3 g
Sugars 0.4 g
Total Fat 1.4 g
Saturated Fat 0.2 g
Unsaturated Fat 1.2 g
Potassium 556.3 mg
Protein 2.8 g
Sodium 239.5 mg
Dietary Exchanges
1/4 Meat


1 1/2 lb top sirloin steak
28 oz fat free unsalted beef broth
1 can (14 1/2 oz) stewed tomatoes
1 cup carrots, sliced
1 medium size onion, cut in wedges
1/2 cup dry barley, hulled
1/2 cup cold water
1 bay leaf
1 tsp ground thyme
2 garlic cloves, minced


1. Remove excess fat from meat.
Cut meat into 3/4 inch pieces.

2. In a 3 1/2 or 4 quart slow cooker combine meat, beef broth,
undrained tomatoes, carrots, onions, barley, water, bay leaf, thyme and garlic.

3. Cover and cook on LOW 9 to 11 hours or on HIGH
4 1/2 to 5 1/2 hours. Remove and discard bay leaf.

Makes 8 servings Weight Watcher Points(old Formula) = 5 per serving
Weight Watchers PointsPlus=7 per serving


Amount Per Serving
Calories 266.9
Total Carbs 17.3g
Dietary Fiber 3.7g
Sugars 5.6g
Total Fat 11.4g
Saturated Fat 4.4g
Unsaturated Fat 7g
Potassium 167.1mg
Protein 23.3g

Dietary Exchanges
1 Fat
3 Meat
1/2 Starch
1 1/4 Vegetable


2 boxes Rice a Roni Spanish Rice and Pasta Mix
1/4 cup butter, cubed
4 cups water
1 can (14 1/2 oz) diced tomatoes, undrained
1 can (10 oz) diced tomatoes and green chilies, undrained
3 cups cubed cooked turkey or chicken
1 can (11 oz) Green Giant Niblets corn, drained
1/2 cup sour cream
1 cup (4 oz) shredded Mexican cheese blend, divided


1. Preheat oven to 375° F.

2. In a large skillet Rice a Roni in butter until golden brown.
Gradually stir in the water, tomatoes and contents of rice seasoning packets.
Bring to a boil. Reduce heat;
cover and simmer for 15 to 20 minutes or until rice is tender.

3. Meanwhile, in a large bowl, combine the turkey, corn,
sour cream and 1/2 cup cheese. Stir in rice mixture.

4. Transfer to a greased 3 quart baking dish.
Sprinkle with remaining cheese (dish will be full).
Bake uncovered for 20 to 25 minutes or until heated through.

Yield: 8 servings Weight Watcher PointsPlus=9 per serving
(1 1/2 cups per serving)

Nutrition Facts Per Serving:
348 calories
fat 16g (9g saturated fat)
cholesterol 78mg
sodium 937mg
carbohydrate 26g,
fiber 3g
protein 22g


3/4 cup water
1/2 cup chopped onion
1/2 tsp instant chicken bouillon
2 cloves garlic, minced
1/8 tsp ground black pepper
1/2 cup light dairy sour cream
2 tbsp nonfat dry milk powder
1 tbsp flour
1 1/2 cups shredded cooked chicken breast or
turkey breast (about 8 oz)

1 (8 oz) can no-salt-added tomato sauce
1 (4 oz) can diced green chile peppers, drained or
1 or 2 canned jalapeno peppers, rinsed,
seeded and finely chopped

1/2 teaspoon ground coriander
Nonstick cooking spray
4 (6 inch) corn tortillas, cut into 1 inch wide strips
1 cup canned black beans or kidney beans, rinsed and drained
1/2 cup shredded, reduced-fat Monterey Jack cheese (2 oz)
Fresh cilantro leaves (optional)


Preheat oven to 350 degrees F.

1. For chicken filling:

In a medium saucepan, combine the water, onion, bouillon granules, garlic and black pepper. Bring to boiling; reduce heat. Cover and simmer about 3 minutes or until onion is tender. Do not drain. In a small bowl, combine sour cream, nonfat dry milk powder, and flour; add to onion mixture. Cook and stir until thickened and bubbly. Remove from heat; stir in chicken. Set filling aside.

2. In another small bowl, combine tomato sauce, chile peppers and coriander.
Set aside.

3. Coat a 2 quart baking dish with nonstick cooking spray. Arrange tortilla strips in the baking dish. Top with chicken filling. Top with beans.
Top with tomato sauce mixture.

4. Bake 25 to 30 minutes or until heated through.
Sprinkle with cheese. If desired, garnish with cilantro leaves.
Let stand for 5 minutes before serving.
Makes 6 (1 cup) servings

Weight Watchers (Old Method)= 4 Points per Serving
Weight Watchers PointsPlus = 5 per Serving

Nutrition Facts Per Serving:

Servings: 6 (1 cup) servings
Total Fat (g)6
Saturated Fat (g)3
Cholesterol (mg)43
Sodium (mg)420
Carbohydrate (g)23
Fiber (g)5
Protein (g)19

Diabetic Exchanges

Starch (d.e.)1
Vegetables (d.e.).5
Very Lean Meat (d.e.)2
Fat (d.e.)1


2 medium carrots, sliced
2 tbsp butter
1 medium onion, finely chopped
1 celery rib, finely chopped
1 garlic clove, minced
2 (15 oz) cans pumpkin
1 (32 oz) container reduced sodium chicken broth
1/2 cup half and half
3 tbsp maple syrup
1/2 cup water
1 tsp pumpkin pie spice
1 Recipe for Spiced Croutons ( see below)
Celery leaves (optional)


1. In a large saucepan cook carrots in hot butter over medium heat for 2 minutes; add onion, celery and garlic. Cook 8 to 10 minutes or until vegetables are tender.

2. Stir in pumpkin, broth, half and half, water, maple syrup and pumpkin pie spice.
Heat through and season with salt and pepper.

3. To serve top soup with Spiced Croutons and celery leaves.

Yield: about 8 side dish servings.
Weight Watcher points 4


In a bowl toss 3 cups 1 inch bread cubes with 2 tsp pumpkin pie spice. In large skillet cook bread cubes in 2 tbsp hot butter 8 minutes or until toasted, turning occasionally.


Serving size = 1 cup
Weight watcher Points 4 Weight Watchers PointsPlus+=5
#Total Fat (g)9,
#Saturated Fat (g)5,
#Monounsaturated Fat (g)2,
#Polyunsaturated Fat (g)1,
#Cholesterol (mg)21,
#Sodium (mg)590,
#Carbohydrate (g)28,
#Total Sugar (g)11,
#Fiber (g)4,
#Protein (g)5,
#Vitamin C (DV%)12,
#Calcium (DV%)9,
#Iron (DV%)14,
#Percent Daily Values are based on a 2,000 calorie diet.


1/2 cup Marsala* (see Note at end of recipe), divided
2 tsp cornstarch
1/4 cup flour
4 thin boneless pork loin chops (about 1 pound), trimmed
1/4 tsp salt
1/4 tsp ground pepper
2 tsp extra virgin olive oil
4 thin slices prosciutto (2 oz), chopped
1 small onion, halved and thinly sliced
1 tsp dried oregano
3 tsp chopped fresh chives, divided
1 cup low-fat milk


1. Mix 2 tbsp Marsala and cornstarch in a small bowl;
set aside.

2. Place flour in a shallow dish.
Sprinkle pork chops with salt and pepper,
then dredge in the flour.

3. Heat oil in a large nonstick skillet over medium high heat.
Reduce heat to medium and add the pork chops.
Cook until well browned on both sides, about 2 minutes
per side. Transfer to a plate.
Add prosciutto to the pan and cook, stirring constantly,
until browned, about 1 minute. Add onion and cook,
stirring often, until it starts to soften and brown,
2 to 3 minutes. Add the remaining 6 tablespoons Marsala,
oregano and 1 1/2 teaspoons chives and bring to a boil,
scraping up any browned bits. Add milk and the reserved cornstarch
mixture to the pan; adjust the heat to maintain a simmer.
Cook, stirring occasionally, until the sauce has thickened and
reduced slightly, 4 to 6 minutes.

4. Return the pork chops and any accumulated juice to the pan and simmer,
turning to coat, until heated through,
1 to 2 minutes.
Serve the chops topped with the sauce and garnished with the remaining 1 1/2 teaspoons chives.

Yield: 4 Servings

Marsala, a fortified wine from Sicily, is a flavorful addition to many sauces. Don’t use the “cooking Marsala” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase Marsala that’s sold with other fortified wines in your wine or liquor store. An opened bottle can be stored in a cool, dry place for months.

Weight Watcher PointsPlus+=8 per serving

Nutrition Information:

Per Serving: 332 Calories 12 g fat (4 g sat, 5 g mono); 78 mg cholesterol; 17 g carbohydrates; 2 g added sugars; 30 g protein; 1 g fiber; 526 mg sodium; 498 mg potassium.

Nutrition Bonus: Zinc (16% daily value)

1 Carbohydrate Serving

Exchanges: 1 carbohydrate (other), 4 lean meat, 1 fat


2 cups packaged shredded coleslaw mix
2 tbsp reduced-calorie Italian dressing
2 tbsp reduced-calorie Thousand Island dressing
8 1/2 inch thick sliced rye bread
8 (oz) sliced, cooked turkey breast
4 slices provolone cheese
1 tomato, sliced
cucumber spears (optional)


1. In a medium size bowl combine coleslaw mix and Italian salad dressing; set aside.

2. Spread Thousand Island dressing on one side of each bread slice. Place four of the bread slices, dressing side up on a work surface; top with turkey, cheese, tomato
and coleslaw mixture. Top with remaining bread slices, dressing side down.

3. Preheat a large skillet over medium heat. Reduce heat to medium low. Cook sandwiches, half at a time for 4 to 6 minutes or until bread is toasted and cheese is melted turning once.
If desired serve with cucumber spears.

Makes 4 servings.

Weight Watcher PointsPlus+ = 9 per serving

Nutrition Facts Per Serving:

* Calories379
* Total Fat (g)11
* Saturated Fat (g)5
* Cholesterol (mg)67
* Sodium (mg)884
* Carbohydrate (g)38
* Fiber (g)5
* Protein (g)31
* Vitamin A (DV%)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0

Diabetic Exchanges
* Starch (d.e.)2
* Vegetables (d.e.)1
* Lean Meat (d.e.)3
* Fat (d.e.).5


2 tbsp SPLENDA No Calorie Sweetener with Fiber, Granulated
1/3cup reduced fat milk
1 egg
1 cup pancake and baking mix
1/2 banana, mashed
1/4 cup walnuts, finely chopped


1. Mix all ingredients until blended

2. Spray skillet with cooking spray and heat on medium heat

3. Pour1/4 cup batter per pancake into skillet

4. Cook until pancake surface begins to bubble. Flip and cook until done, about 2 to 4 minutes

Weight Watcher Points=4 points per serving Weight Watchers PointsPlus+ = 6

Yield: About 8 pancakes ( Serving size 2 pancakes)

Amount Per Serving

Calories per serving: 210
Calories from Fat: 90
Total Fat: 10 grams
Saturated Fat: 2 grams
Cholesterol: 55 grams
Sodium: 400 grams
Total Carbs: 27 grams
Dietary Fiber: 3 grams
Sugars: 4 grams
Protein: 6 grams


6 boneless pork loin chops, cut 3/4 inch thick (1 1/2 to 1 3/4 pounds total)
2 tbsp packed brown sugar
2 tbsp olive oil
2 tbsp orange juice
2 tbsp snipped fresh cilantro
1 tbsp red wine vinegar or cider vinegar
2 tsp hot chili powder
1 tsp ground cumin
1 tsp dried oregano, crushed
1/2 tsp salt
1/4 tsp cayenne pepper (optional)
1/4 tsp ground cinnamon
3 cloves garlic, minced


1. Trim fat from chops. Place chops in a plastic bag set in a shallow dish. For marinade, in a small bowl combine brown sugar, oil, orange juice, cilantro, vinegar, chili powder, cumin, oregano, salt, red pepper (if desired), cinnamon, and garlic. Pour over chops; seal bag. Marinate in the refrigerator for 2 hours to 24 hours, turning occasionally.

2. Drain chops, discarding marinade. For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chops are done (160 degrees F), turning once halfway through grilling.
(For a gas grill preheat grill. Reduce heat to medium. Place chops on grill rack over heat. Cover and grill as above).

Makes 6 servings Weight Watchers PointsPlus+=4

Calories 189, Total Fat 7 g, Saturated Fat 2 g, Cholesterol 71 mg, Sodium 171 mg, Carbohydrate 3 g, Fiber 0 g, Protein 25 g. Daily Values: Vitamin A 0%, Vitamin C 5%, Calcium 3%, Iron 6%. Exchanges: Fat 1.
Percent Daily Values are based on a 2,000 calorie diet.


1/3 cup strawberry preserves
1/8 tsp ground cinnamon or nutmeg
2 cups sliced, fresh strawberries
2 cups sliced fresh rhubarb
3 tbsp flour
1/2 cup quick cooking oats
2 tbsp cornmeal
2 tbsp honey
1 tsp vanilla extract


1. Preheat oven to 375°F.

2. In a large bowl, stir together preserves and cinnamon.
Add strawberries and rhubarb; stir gently to coat.
Add flour; stir gently until combined.

3. Spoon into a 9 inch pie plate. Bake uncovered for 20 minutes.

4. Meanwhile in a small bowl stir together rolled oats and cornmeal.
Stir in honey and vanilla until combined. Sprinkle over strawberry mixture.
Bake, uncovered about 20 minutes or until topping is golden brown
and fruit is tender and bubbly. Cool about 20 minutes before serving. Serve warm.

Nutrition facts per serving:

* Servings Per Recipe 6 to 8 servings Weight Watchers PointsPlus+=4

* Calories 145
* Total Fat (g) 1
* Sodium (mg) 9
* Carbohydrate (g) 33
* Fiber (g) 3
* Protein (g) 2

*Percent Daily Values are base on a 2,000 calorie diet


Peach Crisp:

Prepare as above, except substitute peach or apricot preserves for the strawberry preserves and 4 cups peeled and sliced fresh peaches or sliced nectarines for the strawberries and rhubarb. Stir 2 teaspoons lemon juice into the preserves mixture before adding fruit.

Nutrition facts per serving:
Weight Watchers PointsPlus+=4
161 cal.,
1 g total fat (0 g sat. fat),
0 mg chol.,
7 mg sodium,
38 g carb.,
3 g dietary fiber,
2 g protein.

Low Cal Banana Milk Shake

Posted by Internet News | 9:47 AM |


1 large ripe, firm banana
1 cup skim milk
Non-calorie sweetener equal to 2 tbsp sugar
Dash of nutmeg


1. Peel banana and slice into large chunks. Freeze.

2. When frozen, combine in blender with 1 cup skim milk,
non-calorie sweetener equal to 2 tablespoons sugar and
dash of nutmeg.

3. Blend just until mixture is thick and frosty. Serve immediately.

Makes 1 serving


2 slices (thick sliced) bacon
1 large onion, chopped (about 1 cup)
1 rib celery, chopped
1 1/2 lb skinless, boneless chicken breasts
2 carrots, chopped (about 1 cup)
2 sweet potatoes, peeled and chopped (about 2 cups)
1 apple, cored and chopped in 1/2 inch pieces
2 cups apple cider
1 cup water
3 tbsp ketchup
1/4 tsp savory, crushed
1/4 tsp basil, crushed
1 1/2 tsp salt
1/8 teaspoon pepper
2 tbsp flour

1. Cook bacon until crisp over medium heat in 4-quart kettle.
Remove bacon, chop and set aside.

2. Drain fat from pan, leaving only what coats the surface.
Add onions, celery and chicken to the hot kettle and sauté,
stirring regularly, until onions are golden and chicken is cooked through.

3. Add carrots, sweet potatoes and apple and let cook 3-5 minutes,
stirring occasionally.

4. Add apple cider, water, ketchup, salt, savory, basil and pepper.
Stir in bacon pieces. Let simmer over low medium heat about 20 minutes
until carrots and sweet potatoes are cooked.

5. Put flour in small dish and slowly add 1/2 cup hot liquid from the stew to
make a smooth paste. Stir into hot stew and cook another five minutes.

Weight Watchers PointsPlus+ =5

Yield: 8 Cups

Per Cup: 225 Calories; 22g Protein; 2g Tot Fat; 1g Sat Fat; 29g Carb; 3g Fiber; 629mg Sodium; 51mg Cholesterol;(Weight Watchers 4 points per cup)


1 (15 oz) package refrigerated pie crusts
2 (14.5 oz) cans pitted tart red cherries, undrained
2/3 cup SPLENDA® No Calorie Sweetener, Granulated
1/4 cup cornstarch
2 tsp fresh lemon juice
1/4 tsp almond extract
4 drops red food coloring


1. Preheat oven to 375 degrees F.

2.Unfold 1 pie crust; press out fold lines. Fit pie crust into a 9inch pie plate
according to package directions.

3. Drain cherries, reserving 1 cup juice; set fruit aside.

4. Combine SPLENDA Granulated Sweetener and cornstarch in a medium saucepan;
gradually stir reserved juice into SPLENDA Granulated Sweetener mixture.
Cook over medium heat, stirring constantly, until mixture begins to boil.
Boil 1 minute, stirring constantly.
Remove from heat; stir in lemon juice, almond extract and food coloring, if desired.
Fold in reserved cherries; cool slightly. Spoon mixture into pastry shell.

5. Unfold remaining pie crust; press out fold lines. Roll to ⅛ inch thickness.
Place over filling; fold edges under and crimp. Cut slits in top to allow steam to escape.

6. Bake 40 to 50 minutes or until crust is golden.
Cover edges with aluminum foil to prevent over browning, if necessary.
Cool on a wire rack one hour before serving.

Serving Size: 1 slice (1/8 of pie)
Servings Per Recipe=8

Nutrition Facts:

Weight Watchers PointsPlus+ =8

Calories: 290
Calories from Fat: 130
Total Fat: 14g
Saturated Fat: 6g
Cholesterol: 10mg
Sodium: 210mg
Total Carbs: 39g
Dietary Fiber: 1g
Sugars: 10g
Protein: 3g


1/2 cup (9 oz) finely diced extra-lean ham
3/4 cup (3 oz) shredded reduced fat cheddar cheese
2 cups, one 16 oz can, peas, rinsed and drained
1/4 cup fat free thousand island dressing
2 tbsp fat free mayonnaise

In a medium bowl, combine ham, cheddar cheese and peas.
Add Thousand Island dressing and mayonnaise.
Mix gently to combine.
Cover and refrigerate for at least 30 minutes.
Gently stir again just before serving.

Yield: 4-(1 cup) servings. WW Points: 4 pt per serving.

WW Points: 4 pt


1 medium sized zucchini
1 tsp fresh lemon juice
1/8 tsp salt
1 ear of fresh corn, shucked
1 medium size tomato, coarsely chopped
1 tbsp red onion, coarsely chopped
3 tbsp low fat vinaigrette dressing
1 small wheat pita bread, pocket less


1. Trim ends of zucchini. Using a cheese planer, thinly slice zucchini horizontally into long ribbons.
With a knife, cut ribbons in half lengthwise to make long strips. Toss zucchini with lemon juice and salt; set aside on paper towels.

2. Cut kernels from corn and place in microwave safe bowl.
Microwave corn on high for 1 minute just to remove 'rawness' (corn should still be crisp).

3. Gently combine corn, tomato, onion and half of vinaigrette.

4. Toast pita bread and cut into bite size triangles.

5. To serve, mound zucchini and pita triangles on each serving plate.
Top with corn mixture. Drizzle remaining vinaigrette over salad and serve.

YIELD: 2 Servings Weight Watchers Points= 2 per serving

Nonstick cooking spray
2 cups refrigerated or frozen egg product, thawed, or 8 eggs
2 tbsp snipped fresh chives or Italian (flat leaf) parsley
1/8 tsp salt
1/8 tsp cayenne pepper
1/2 cup shredded reduced fat sharp cheddar cheese (2 ounces)
2 cups fresh baby spinach leaves or torn fresh spinach
1 recipe Red Pepper Relish (see recipe)

1. Coat a 10 inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat.

2. In a large bowl combine the eggs, chives, salt and cayenne. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook 30 to 60 seconds more or until egg is set but shiny.

3. When egg is set and still shiny sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of Red Pepper Relish. With a spatula lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings.

Red Pepper Relish:
In a small bowl combine 2/3 cup chopped red sweet pepper, 2 tbsp finely chopped green onion or onion, 1 tbsp cider vinegar and 1/4 teaspoon black pepper.

Weight Watchers PointsPlus+ = 3

Nutrition Facts Per Serving:

* Servings: 4 servings
* Calories 122
* Total Fat (g) 3
* Saturated Fat (g) 2
* Cholesterol (mg) 10
* Sodium (mg) 404
* Carbohydrate (g) 7
* Fiber (g) 3
* Protein (g) 16
Diabetic Exchanges
* Vegetables (d.e.) 1.5
* Very Lean Meat (d.e.) 2
* Fat (d.e.) .5


1 cup graham cracker crumbs
3 tbsp butter or margarine, melted
3 tbsp Equal® Spoonful

1 cup orange juice
1 (1/4 oz) envelope unflavored gelatin
2 (8 oz) packages reduced-fat cream cheese, softened
1 cup part skim ricotta cheese
3/4 cup Equal® Spoonful**
1 tsp orange extract (optional)
2 cups frozen light whipped topping, thawed
1 (11 oz) can Mandarin oranges, drained & coarsely chopped
Orange sections (optional)
Whipped topping (optional)

Directions for Crust:
1. Combine graham cracker crumbs, butter and 3 tbsp Equal®.
Press mixture onto bottom of a 9 inch spring form pan.

2. Bake in preheated 350°F oven 10 minutes.
Cool on wire rack while preparing cheesecake.

Directions for Cheesecake:
1. Pour orange juice into small saucepan.
Sprinkle gelatin over orange juice and let soften 1 minute.

2. Heat over low heat, stirring constantly, until gelatin dissolves.
Beat cream cheese and ricotta cheese in mixing bowl
on medium speed of mixer until smooth.
Stir in 3/4 cup Equal® and orange extract.
Add gelatin mixture to cheese mixture; blend until smooth.

3. Refrigerate cheese mixture or place in freezer 20 to 30 minutes,
or until mixture is slightly thickened.
Fold in whipped topping and chopped oranges.
Spoon over baked crust. Cover and refrigerate several hours or overnight.

4. To serve, gently run metal spatula around rim of pan to loosen cake.
Remove side of pan.
Garnish top of cheesecake with orange sections and whipped topping, if desired.
Cut cake into wedges. Makes 16 servings.

NOTE: * May substitute 4 1/2 packets Equal sweetener.
** May substitute 18 packets Equal sweetener.

Nutrition Information Per Serving:

Calories 152
Protein 6 grams
Carbohydrates 11 grams
Fat 10 grams
Cholesterol 31 mg
Sodium 158 mg

Food Exchanges: 2 milk, 1 starch, 2 fat.


1 medium onion, finely chopped
1 cup sliced celery
1 clove garlic, minced
1/4 cup butter
2 cups cooked brown rice
1/4 cup dried cranberries
1/4 cup snipped dried apricots
1 tsp finely shredded orange peel
1/2 tsp dried thyme, crushed
1/2 tsp salt
1/8 tsp pepper
1/4 cup apple juice
2 3/4 lbs pork tenderloins
Salt and pepper
mustard cranberry Sauce,(see recipe below).


1. Preheat oven to 375 degrees F. In a medium saucepan cook the onion, celery and garlic in butter over medium heat until tender, (about 4 minutes). Remove from heat and stir in rice, cranberries, apricots, orange peel, thyme, 1/2 teaspoon salt and 1/8 teaspoon pepper. Stir in apple juice to moisten. Set stuffing aside.

2. Trim any fat from pork. Using a sharp knife make a lengthwise cut down the center of each pork tenderloin, cutting to but not through the other side of the meat. Repeat by making two cuts on either side of the first cut. Place each tenderloin between two pieces of plastic wrap. Pound lightly with the flat side of a meat mallet to make a 10 x 8 inch rectangle working from the center out to the corners. Season pork with salt and pepper.

3. Spoon half of the stuffing over one of the tenderloins to within 1 inch of the edges. Roll tenderloin up into a spiral beginning with a short side. Tie meat with clean 100 percent cotton string. Place seam side down on a rack in a shallow roasting pan. Repeat with remaining tenderloin and remaining stuffing, placing second tenderloin next to the first on the rack.

4. Roast uncovered in preheated oven for 50 to 60 minutes or until an instant read thermometer inserted in the stuffing registers 165 degrees F. Loosely cover with aluminum foil and let stand for 5 minutes.

5. Meanwhile, prepare mustard cranberry sauce. Cut tenderloins into slices. Serve with sauce.

Makes 8 servings. Weight Watchers Points Plus+ =8

Mustard Cranberry Sauce:

In a small saucepan cook 1 clove garlic, minced in 2 tbsp hot butter over medium heat for 1 minute. Stir in 2 tbsp flour and 1 tbsp Dijon mustard until combined. Stir in 1 1/4 cups chicken broth. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir in 1/4 cup half-and-half or light cream and 1/4 cup dried cranberries; heat through.

Makes 1 1/2 cups.

Nutrition Facts Per Serving:

* Calories 303
* Total Fat (g) 13
* Saturated Fat (g) 7
* Cholesterol (mg) 82
* Sodium (mg) 438
* Carbohydrate (g) 24
* Fiber (g) 2
* Protein (g) 21
* Vitamin A (DV%) 0
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 11
Diabetic Exchanges
* Starch (d.e.) 1
* Fruit (d.e.) .5
* Very Lean Meat (d.e.) 2.5
* Fat (d.e.) 2.5


1/2 cup reduced fat peanut butter
4 oz light cream cheese
4 oz fat-free cream cheese
12 oz fat-free sweetened condensed milk
2 tbsp lemon juice, canned or bottled
1 cup lite whipped topping, thawed if frozen
5 tbsp mini chocolate chips
6 oz Ready Crust 25% Less-Fat Graham Cracker pie crust


1. In a large bowl, using an electric mixer, beat together peanut butter and both types of cream cheese until smooth.

2. Gradually beat in milk and lemon juice. Fold in whipped topping and 4 tablespoons of mini chocolate chips.

3. Spoon peanut butter mixture into prepared pie crust. Sprinkle remaining 1 tablespoon of chocolate chips over top.

4. Cover with clear plastic wrap and chill in refrigerator for at least 4 hours. (Note: If you prefer a firmer texture let it chill overnight).

5. Slice into 10 pieces and serve.

6 points a slice.


3 tbsp rice vinegar
2 tablespoons soy sauce
2 tbsp oil, preferably peanut
½ tbsp sesame oil (a key ingredient, try not to skip)
2 tbsp peanut butter (preferably low-fat)
½ tbsp minced garlic
½ tbsp fresh minced ginger
¼ tsp Thai chili sauce or Tabasco

1 red sweet pepper, diced
1 yellow sweet pepper, diced
2 carrots, peeled and diced
4 green onions (use whole onion) , chopped
1 cup chopped cilantro
16 ounces chopped cabbage

1. Whisk dressing ingredients in a small bowl. Combine the peppers, carrots and green onions in a large serving bowl.

2. About 15 minutes before serving stir in the cilantro, cabbage and dressing. Combine well.

Makes 7 Cups. (1/2 cup per serving) weight watchers- 1 point


55 Cal (51% from Fat); 3g Tot Fat; 1g Sat Fat; 6g Carb; 2g Fiber; 154mg Sodium; 0mg Cholesterol, 0g Protein
Weight Watchers PointsPlus+ =1


cooking spray
1 tbsp olive oil
1 cup fresh chopped onion
1 cup chopped leeks
2 large garlic cloves, minced
1 3/4 lb mushrooms, sliced (shiitake, portobello, cremini,
8 cups fat free unsalted beef broth
1 tsp fresh thyme (or 1/4 tsp dried)
1 cup nonfat evaporated milk
1 pinch salt (optional)
1 pinch black pepper, freshly ground
2 tbsp chopped parsley (for garnish)


1. Lightly mist a 6-quart pot with cooking spray. Add olive oil and place over low heat.

2. Add onion, leek, and garlic. Saute until vegetables are limp, about 5 minutes.

3. Raise heat to HIGH. Add mushrooms and continue to saute, stirring occasionally until mushrooms are tender, about 12 minutes.

4. Stir in broth and thyme. Reduce heat and simmer, partially covered, for 20 minutes.

5. In batches, puree in a food processor or blender. Return to pot and stir in evaporated milk.
Season with salt (if using) and pepper. Heat through, but do not allow mixture to boil.

6. Serve in small soup bowls.
Makes 10 servings.

Per Serving

74.9 Calories; Total Carbs: 9.0g; Dietary Fiber: 0.5g; Sugars: 6.1g; Total Fat: 1.7g (0.2g Saturated,
1.5g Unsaturated); Potassium: 570mg; Protein: 4.9g; Sodium: 135.2mg


2 tsp olive oil
1 small onion, thinly sliced
1/2 tsp salt
1 lb fresh asparagus, tough stem ends snapped
off and spears cut diagonally into 1-inch lengths
4 eggs, lightly beaten
1 cup shredded Gruyère cheese (or Swiss cheese)


1. Preheat broiler. Pour olive oil into a 10 inch ovenproof frying pan over medium-high heat.

2. Add onion and salt and stir until onion is softened but not browned, about 3 minutes.

3. Add asparagus, reduce heat to medium-low, and cook covered until asparagus is barely tender, 6 to 8 minutes.

4. Pour in eggs and cook until almost set but still runny on top, about 2 minutes.

5. Sprinkle cheese over eggs and broil until cheese is melted and browned, 3 to 4 minutes.

6. Slide frittata onto a serving platter and cut into wedges.

Serve with fresh fruit for breakfast or with a simple green salad for lunch or dinner.

Makes 6 servings.

Per Serving
160.2 Calories; Total Carbs: 5.3g; Dietary Fiber: 2.3g; Sugars: 2.7g; Total Fat: 10.8g (4.7g Saturated,
6.1g Unsaturated); Potassium: 281mg; Protein: 11.9g; Sodium: 303.5mg


2 tsp canola oil
1 large onion, chopped
4 cups diced cooked potatoes,
or frozen hash brown potatoes
1 cup chopped lean corned beef brisket
1/2 cup reduced-sodium chicken broth
1/4 cup chopped fresh parsley
Salt & ground black pepper, to taste
4 large eggs


1. In a large cast iron skillet, heat oil over medium high heat. Add onions and saute until they start to brown( 5 to 8 minutes). Add potatoes and cook, stirring, until they begin to brown and become crusty (about 8 minutes longer). Stir in corned beef and broth and cook, scraping up any browned bits until liquid is absorbed (5 to 8 minutes). Add parsley and season with salt and pepper.

2. Meanwhile fill a large skillet with 2 inches salted water and bring to a gentle simmer. Break eggs one at a time onto a saucer and slide into the simmering water. Poach eggs until set to desired firmness (4 to 5 minutes).
3. Divide hash among 4 plates. Place eggs on top of hash.

Yield: 4 Servings Carbs: 2 Per Serving


6 boneless pork loin chops, cut 3/4 inch thick
2 tbsp packed brown sugar
2 tbsp oil
2 tbsp orange juice
2 tbsp snipped fresh cilantro
1 tbsp cider vinegar
2 tsp chili powder
1 tsp cumin
1 tsp dried oregano, crushed
1/2 tsp salt
1/4 tsp cayenne pepper, optional
1/4 tsp ground cinnamon
3 cloves garlic, minced


1. Trim fat from chops. Place chops in a plastic bag and set in a shallow dish.

2. For marinade; in a small bowl combine brown sugar, oil, orange juice, cilantro, vinegar, chili powder, cumin, oregano, salt, red pepper (if desired), cinnamon and garlic. Pour over chops and seal bag. Marinate in the refrigerator for 2 to 24 hours, turning occasionally.

3. Drain chops, discarding marinade. For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium hot coals for 12 to 15 minutes or until chops are done (160 degrees F.) turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chops on grill rack over heat. Cover and grill as above.) Makes 6 servings.

Nutrition Facts Per Serving:
Calories 189
Total Fat (g) 7
Saturated Fat (g) 2
Cholesterol (mg) 71
Sodium (mg) 171
Carbohydrate (g) 3
Fiber (g) 0
Protein (g) 25
Vitamin A (DV%) 0
Vitamin C (DV%) 5
Calcium (DV%) 3
Iron ( DV%) 6


1 lb. boneless beef stew meat
2 (14 oz) cans beef broth
2 (14 1/2 oz) cans diced tomatoes, Italian Seasoned, (undrained)
1 (15 oz) can cannellini beans, rinsed and drained
1 (15 oz) can red kidney beans, rinsed and drained
1 cup thinly sliced carrots (2 medium)
1/4 tsp salt
1/4 tsp ground black pepper
1 cup dried bow tie pasta
1 medium yellow summer squash, halved lengthwise and sliced
Salt and freshly ground pepper
Grated Parmesan cheese (optional)


1. In a 5 to 5 1/2 quart slow cooker; combine beef, undrained tomatoes, broth, cannellini beans, kidney beans, carrots, salt, and pepper.

2. Cover and cook on LOW 8 to 9 hours or on HIGH 4 to 4 1/2 hours.

3. Add pasta and squash to cooker (if using LOW setting, turn to HIGH). Cover and cook 30 to 45 minutes more or until pasta is tender.

4. Season with salt and pepper. Top with Parmesan cheese.

Makes: 8 servings

Nutrition Facts

* Calories 220,
* Total Fat (g) 3,
* Saturated Fat (g) 1,
* Monounsaturated Fat (g) 1,
* Polyunsaturated Fat (g) 0,
* Cholesterol (mg) 25,
* Sodium (mg) 1266,
* Carbohydrate (g) 30,
* Total Sugar (g) 7,
* Fiber (g) 7,
* Protein (g) 23,
* Vitamin A (DV%) 0,
* Vitamin C (DV%) 16,
* Calcium (DV%) 11,
* Iron (DV%) 23,
* Percent Daily Values are based on a 2,000 calorie diet

Low Carb Honey Cookie Recipe

Posted by Internet News | 2:09 PM |


1/2 cup light honey
2 egg whites
1/2 cup unsweetened applesauce
1 cup white whole wheat flour
1 1/2 tsp ground ginger
1 tbsp vanilla frosting


1 Preheat oven to 350 degrees F. Spray cookie sheets with nonfat cooking spray and set aside.

2 In a large microwave-safe bowl, heat honey for 15 seconds. Stir in egg whites and applesauce with a spatula until well blended. Gradually stir in baking soda, flour and ginger.

3 Drop by rounded teaspoonfuls onto prepared cookie sheets, about 1 1/2 inches apart.

4 Bake at 350 degrees F. for 10 to 12 minutes or until lightly golden brown.

5 Microwave frosting in a small bowl 10 to 15 seconds or until melted. Lightly drizzle frosting over cookies with a spoon. Makes 48 servings

__Nutrition Facts__
Amount Per Serving
Calories 24.1
Total Carbs 5.3 g
Dietary Fiber 0.4 g
Sugars 3.0 g
Total Fat 0.2 g
Saturated Fat 0 g
Unsaturated Fat 0.2 g
Potassium 5.4 mg
Protein 0.5 g
Sodium 29.3 mg

3 cups fat-free milk
2 envelopes whipped topping mix, (Dream Whip or any other brand, found in Jello section)
2 (1 oz ) pkg sugar free instant vanilla pudding mix
2 (8 oz ) cans unsweetened crushed pineapple, with liquid
1/2 tsp coconut extract
1/4 cup flaked coconut, toasted
8 maraschino cherries

1. In a large bowl whisk the milk, whipped topping and pudding mixes for 2 minutes. Stir in the pineapple and extract.

2. Spoon into eight dessert dishes, 3/4 cup in each. Cover and refrigerate for 30 minutes or until chilled. Sprinkle each serving with toasted coconut and a maraschino cherry. Makes 4 Servings

Nutritional Information Per 3/4 cup serving: {1-1/2 Weight Watchers points per 3/4 cup}

(171 Calories), (3gm Fat ), (1 gm Dietary Fiber), (31 gm Carbohydrate), (350 mg Sodium), (2 mg Cholesterol), (4 gm Protein).


1 1/2 cups egg substitute
1/2 cup fat-free milk
3 1/2 cups frozen O'Brien hash brown potatoes, thawed
1 1/3 cups shredded reduced-fat cheddar cheese, divided
1/2 cup chopped sweet onion
4 tbsp crumbled cooked bacon, divided
1/2 tsp salt
1/2 tsp salt-free seasoning blend
1/4 tsp chili powder
4 green onions, chopped


1. Preheat oven to 350 F.

2. In a large bowl whisk together the egg substitute and milk. Stir in the hash-browns, 1 cup cheese, onion, 2 tbsp bacon, salt, seasoning blend and the chili powder. Pour into an 8" square baking dish coated with cooking spray.

3. Bake for 45 to 50 minutes or until a knife inserted near the center comes out clean.

4. Sprinkle the remaining cheese and bacon on top and bake 3 to 5 minutes longer or until the cheese is melted. After removing from the oven sprinkle with green onions and let stand for 5 minutes.

4.5 Weight Watchers Points per serving.
Makes 6 servings

Per serving:

219 Calories, 17g Protein, 6g Fat, 4g Saturated Fat, 25g Carbohydrate, 682mg Sodium, 22mg Cholesterol, 3g Dietary Fiber,

1 (10 lb) prime rib roast
10 cloves garlic, minced
2 tbsp olive oil
2 tsp salt
2 tsp ground black pepper
2 tsp dried thyme

1. Place the roast in a roasting pan with the fatty side up. In a small bowl, mix together the garlic, olive oil, salt, pepper and thyme. Spread the mixture over the fatty layer of the roast, and let the roast sit out until it is at room temperature (No longer than 1 hour.)

2. Preheat the oven to 500 degrees F.

3. Bake the roast for 20 minutes in the preheated oven, then reduce the temperature to 325 degrees F. and continue roasting for an additional 60 to 75 minutes. The internal temperature of the roast should be at 145 degrees F. for medium rare.

4. Allow the roast to rest for 10 or 15 minutes before carving so the meat can retain its juices.

Yield: Approximately 15 servings.

Nutritional Information: (per serving)
* Total Fat: 48g
* Cholesterol: 113mg
* Sodium: 395mg
* Total Carbs: 1g
* Dietary Fiber: 0.2g
* Protein: 29.6g

3 cups cooked noodles
1 1/2 cups 2% fat cottage cheese
2 tsp dried onion
1 tbsp Worcestershire sauce
1/2 tsp salt
3 oz shredded low fat cheddar cheese
1 clove minced garlic
1 lb crab meat


1. Mix all ingredients except Cheddar cheese. Place in 9 x 13 inch baking dish. Top with cheese.
2. Bake at 325 degrees F for 40 minutes.

8 servings per pan - 4.5 points per serving

Low Carb Hot Crab Dip Recipe

Posted by Internet News | 3:56 AM |

6 tbsp cream cheese
1/2 cup mayonnaise
1 can (7 1/2 oz) crab meat, drained
4 tbsp minced onion
1 tbsp lemon juice
1/2 tsp hot sauce

Preheat oven to 350 degrees F (175 degrees C).

1. Beat cream cheese and mayonnaise until smooth. Stir in the crab meat, minced onion, lemon juice and Tabasco sauce. Spoon mixture into a small oven proof dish that has been sprayed with cooking spray.

2. Bake at 350 degrees F (175 degrees C) for 20 minutes or until the sauce is bubbly. Serve with crackers, potato chips or tortilla chips. You can also use fresh crab meat in place of the canned crab meat. YIELD: 10 Servings.

Nutritional Information Amount Per Serving

Calories: 132
Total Fat: 12g
Cholesterol: 33mg
Sodium: 161mg
Total Carbs: 1.1g
Dietary Fiber: 0.1g
Protein: 5.2g


2 cups Bisquick
1 egg
1/4 cup skim milk
6 ounces Swiss cheese slices
6 ounces ham slices (thin)
6 ounces turkey slices (thin)
1/3 cup strawberry preserves
Powdered sugar for dusting

Preheat oven to 400 F.

Lightly grease a square baking pan (8 x 8 x 2).

Mix the baking mix, egg and milk until just blended. Spread HALF of the dough
mixture on the bottom of the pan. Top with with HALF of each of the cheese,
ham and turkey. Spread fruit spread over the turkey to within 1/2 inch of
the sides of dish. Repeat with meat and cheeses ( the other half), ending with
the cheese. Top with remaining dough over the cheese.

Make sure to spread dough to the edge. Bake about 30 minutes or until golden brown. Let stand for
5 to 10 minutes. Sprinkle generously with Powdered Sugar. Serve warm.

Makes 6 servings

WEIGHT WATCHERS POINTS:= 7 1/2 (per serving)

PER SERVING: 340 Calories, 9 g Fat, 1 g Fiber

Super Bowl Mexican Dip Recipe

Posted by Internet News | 9:00 AM |


1 can (15 1/2 oz) refried beans
1 tbs chili powder
1/2 tsp. ground cumin
1 cup sour cream
1 cup shredded cheddar cheese
3 green onions, sliced
1/3 cup sliced black olives
1 tomato, chopped


Combine beans, chili powder and cumin. Spread onto bottom of 9 inch pie pan.

Top with layers of remaining ingredients.

Cool in refrigerator several hours or until chilled. Serve with tortilla chips.

Makes: 4 cups or 32 servings, 2 tbs per serving.

Nutrition Information:

calories 45 Total Fat 3 g Saturated Fat 1.5 mg
cholesterol 10 mg Sodium 105 mg Carbohydrate 3 g
fiber 1 gr Sugars 1 g Protein 2 g
vitamin A 4% DV Vitamin C 2 % DV Calcium 4 % DV
Iron 2% DV

3 1/2 to 4 pounds meaty chicken pieces (breast halves, thighs and drumsticks), skinned
1/8 tsp salt
1/8 tsp black pepper
2 oz sliced turkey pepperoni
1/4 cup sliced pitted ripe olives
1/2 cup reduced-sodium chicken broth
2 tbs tomato paste
1 tsp dried Italian seasoning
1/2 cup shredded part-skim mozzarella cheese (2 ounces)

1. Place chicken in a 3 1/2 to 5 quart slow cooker. Sprinkle chicken with salt and pepper. Cut pepperoni slices in half. Add pepperoni and olives to cooker. In a small bowl whisk together chicken broth, tomato paste and Italian seasoning. Add to mixture in cooker.

2. Cover and cook on LOW for 6 to 7 hours or on HIGH for 3 to 3 1/2 hours.

3. Using a slotted spoon, transfer chicken, pepperoni and olives to a serving platter. Discard cooking liquid. Sprinkle chicken with cheese. Cover loosely with foil and let stand for 5 minutes to melt cheese.

Makes: 6 servings

Nutrition Information:

Calories 209
Total Fat (g) 7
Saturated Fat (g) 2
Cholesterol (mg) 105
Sodium (mg) 484
Carbohydrate (g) 1
Fiber (g) 0
Protein (g) 33
Vitamin A (DV%) 0
Vitamin C (DV%) 6
Calcium (DV%) 9
Iron (DV%) 9


1 egg, beaten
1/2 cup finely crushed graham crackers
1/4 cup finely chopped onion
2 tbs snipped dried cranberries
2 tbs milk
Dash ground cloves
8 oz ground pork
8 oz ground cooked ham
Nonstick cooking spray
1 can (16 oz) jellied cranberry sauce
1 bottle (12 oz) chili sauce
1 tbs vinegar
1/2 tsp dry mustard
1 (16 oz) pkg. "Little Smokies" (brand name) or similar sausages.


1. Preheat oven to 350 degree F. For meatballs; in a large mixing bowl combine the egg, crushed graham crackers, onion, cranberries, milk and cloves. Add ground pork and ham. Shape into 50 meatballs.

2. Lightly coat a 15 by 10 by 1 inch baking pan with nonstick cooking spray. Place meatballs in pan. Bake in the preheated oven for 15 minutes or until no longer pink inside. Drain meatballs.

3. Meanwhile in a medium saucepan stir together the cranberry sauce, chili sauce, vinegar and dry mustard. Cook over medium heat until cranberry sauce is melted stirring occasionally
4. In a 3 1/2 to 5 quart slow cooker combine the baked meatballs and smoked sausage links. Pour sauce over meatballs and links. Cover and cook on HIGH for 2 to 3 hours. Serve immediately or keep warm on LOW setting for up to 2 hours. Serve with toothpicks. Makes 25 appetizer servings.

Serving size: 2 pieces

Nutrition Facts Per Serving:

Calories 138, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 29 mg, Sodium 524 mg, Carbohydrate 13 g, Total Sugar 9 g, Fiber 1 g, Protein 6 g. Daily Values: Vitamin A 0%, Vitamin C 4%, Calcium 1%, Iron 3%. Exchanges: Other Carbohydrate 1, Medium-Fat Meat 1.
Percent Daily Values are based on a 2,000 calorie diet

Broccoli Salad

Posted by Internet News | 12:15 PM |

6 slices turkey bacon
6 cups bite size broccoli pieces
1/2 cup raisins
1/4 cup finely chopped onion
2 tbs sugar
3 tbs white wine vinegar
1/4 cup mayonnaise
3/4 cup fat free sour cream
1/2 cup roasted, lightly salted sunflower seeds


1. Place the bacon in a large nonstick skillet and cook over medium heat, turning often until brown and crispy. Cool, then crumble into little pieces and set aside.

2. In a large salad bowl, toss the broccoli together with the raisins and onion.

3. In a large measuring cup whisk together the sugar, vinegar, mayonnaise and sour cream. Pour over broccoli mixture and toss to coat well.

4. Refrigerate at least 2 hours to allow to blend. Before serving sprinkle sunflower seeds and crumbled bacon over the top. Toss and serve.

Yield: 2 servings
Per Serving:


FAT 11.3 G








Lamb Curry Recipe

Posted by Internet News | 2:08 AM |


2 tbs vegetable oil, or as needed
2 lbs cubed lamb stew meat
2 tbs vegetable oil
1 onion, chopped
2 tbs ground coriander
1 1/2 tsp ground cumin
1 tbs ground cardamom
1 tsp ground ginger
1 tsp ground turmeric
1/2 tsp garlic powder
1/4 tsp ground black pepper
1/4 tsp cayenne pepper, or to taste
2 cups beef stock
Salt to taste
1/4 cup plain yogurt
1 teaspoon lemon juice


1. Heat 2 tbs vegetable oil in a Dutch oven over medium high heat. Cook the lamb meat in batches until browned on all sides, using additional oil as necessary, about 3 minutes per batch. Set aside. Heat the remaining 2 tbs vegetable oil in the Dutch oven over medium heat. Stir in the onions; cook until tender and golden brown; about 10 minutes. Add the coriander, cumin, cardamom, ginger, turmeric, garlic powder, black pepper and cayenne pepper. Cook and stir until the spices are fragrant, about 1 minute.

2. Return the lamb to the Dutch oven; pour in the beef stock and season with salt to taste. Bring to a boil over high heat then reduce heat to low. Cover and simmer until the lamb is very tender, about 1 hour.

3. Once the lamb is tender remove the lid and cook until sauce thickens slightly, about 20 minutes. Stir in the yogurt and lemon juice before serving.
Serve over rice.

Yield: 6 Servings

Amount Per Serving:
Total Fat: 18.2g Cholesterol: 99mg Total Carbs: 8.2g

Sodium: 203mg Dietary Fiber: 2.4g Protein: 33.5g


2 tbsp paprika

1 tbsp chili powder

1/2 tbsp ground cumin

1/2 tbsp ground cinnamon

1/2 tbsp garlic powder

1/2 tbsp dry mustard

1 tbsp sugar

1 lbs. boneless, skinless chicken breasts, four 4 oz pieces

2 large sweet potatoes

1 servings cooking spray, or enough to coat potatoes

1/8 tsp table salt, or to taste


Mix paprika through to sugar. A few hours before you plan to grill, rub chicken breasts with seasoning mixture. Cover and refrigerate until 15 minutes before you grill.

Peel sweet potatoes and slice into 1/3 inch thick slices. Place in a pot with enough cold, salted water to cover, and bring to a boil over medium heat. Boil for 3 to 4 minutes, then drain and cool.

When it's time to grill, preheat grill, then spray potatoes with cooking spray or olive oil spray and salt them. Salt chicken breasts.

Place potatoes and chicken on grill and cook until done. The seasoning mixture makes the chicken very reddish in color, so be careful not to cook the chicken too long.

Serves 4.

WW Points: 6 pt.

Green Bean Salad

Posted by Internet News | 7:55 AM |

This is a weight watchers 2 point recipe!

1 can (16 ounce) French Style Green Beans (drained)
8 Cherry Tomatoes (halved)
4 Fresh Green Onions (sliced)
1/2 Cup Fat Free French Dressing

Combine ingredients. Chill at least one hour before serving. Serve on a
crisp bed of lettuce. 4 Servings.

Serving size 1/2 cup
Calories 77, Carbohydrate 9g, Protein 2g, Total Fat 0g, Cholesterol 0mg,
Saturated Fat 0g, Fiber 2g, Sodium 531mg

WW Points =2 Points

Healthy Stuffed Chicken

Posted by Internet News | 4:02 AM |


8 Chicken Breasts
2 tbs butter
2 tbs finely chopped onion
8 oz mushrooms, finely chopped
8 tbs cooked spinach
Freshly ground black pepper
2 tsp chopped chervil
1 tbs finely minced onion or shallots
8 oz chicken stock
1/4 cup dry white wine
5 mushrooms, chopped
1 pint heavy cream
salt to taste
ground black pepper to taste


Preheat oven to 350 F.

1. Melt the butter in a pan and saute the shallots or onion until softened. Add the mushrooms and cook for 2 minutes. Stir in the cooked spinach, season to taste with salt and pepper and add the chervil.

2. With a sharp knife, cut a lengthways pocket in each of the chicken breasts and fill it with the prepared stuffing. Lightly butter the breasts and wrap them in separate pieces of foil to form loose but secure packets. Place on a baking tray and bake for 15 to 20 minutes.

3. To make the sauce, melt the butter in a pan and saute the shallots or onions. Add the stock, wine and mushrooms and boil rapidly to reduce by three quarters. Add the cream and cook for a minute or two longer to allow the sauce to thicken slightly. The sauce should have a thin coating consistency. Season to taste with salt and pepper.

4. Unwrap the foil packets, lift the chicken breasts on to warmed plates and pour over the sauce.

8 servings 4 carbs per serving

An easy, healthy and delicious recipe for special occasions,ie: Holidays, weddings etc. Bet You can't eat just one!


* 4 celery ribs, finely chopped
* 2 cups reduced fat mayonnaise
* 4 green onions, chopped
* 1/4 cup lime juice
* 1/4 cup chili sauce
* 1/2 teaspoon seasoned salt
* 8 cups cooked fresh or canned crabmeat
* 6 hard cooked eggs, chopped
* 48 slices whole wheat bread
* 1/2 cup butter, softened
* 48 lettuce leaves
* 1/2 teaspoon paprika
* Green onions, cut into thin strips (optional)


1. In a large bowl, combine the first six ingredients; gently stir in crab and eggs. Refrigerate until assembling.
2. With a 3 inch round cookie cutter, cut a circle from each slice of bread. Spread each with 1/2 teaspoon butter. Top with lettuce and 2 rounded tablespoonfuls of crab salad; sprinkle with paprika. Garnish with onion strips if desired. Yield: 4 dozen.

Nutrition Facts: 1 sandwich equals 119 calories, 7 g fat (2 g saturated fat), 55 mg cholesterol, 265 mg sodium, 8 g carbohydrate, 1 g fiber, 7 g protein.

Low Carb Baked Denver Omelet

Posted by Internet News | 3:10 AM |


  • 8 eggs
  • 1/2 cup half-and-half cream
  • 1 cup (4 ounces) shredded cheddar cheese
  • 1 cup finely chopped fully cooked ham
  • 1/4 cup finely chopped green pepper
  • 1/4 cup finely chopped onion


  • In a large bowl, whisk eggs and cream. Stir in the cheese, ham, green pepper and onion. Pour into a greased 9-in. square baking dish.
  • Bake at 400° for 25 minutes or until golden brown. Yield: 6 servings.

Nutrition Facts: 1 piece equals 235 calories, 16 g fat (8 g saturated fat), 326 mg cholesterol, 506 mg sodium, 4 g carbohydrate, trace fiber, 17 g protein.


1 pound chicken cutlets
salt to taste
freshly ground black pepper
1/4 cup flour
1 tablespoon olive oil
1 cup low-sodium chicken broth
1 teaspoon finely chopped garlic
2 tablespoons fresh lemon juice
1/4 teaspoon finely grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons capers


1. Season the chicken cutlets with salt and pepper and dredge them in flour.

2. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the chicken and cook until golden brown on each side, about 2 minutes per side. Transfer the chicken to a platter and keep warm.

3. Add the stock and garlic to the skillet, bring the stock to a boil and reduce it by half. Add the lemon juice, lemon zest, parsley and capers. Simmer for 30 seconds and pour the sauce over the chicken. Serve immediately.
Serves 4

Nutritional Information:

Per Serving

* Calories
* 195

* Carbohydrate
* 8 g

* Fat
* 5 g

* Fiber
* 1 g

* Protein
* 28 g

* Saturated Fat
* 1 g

* Sodium
* 294 mg


3 oranges, peeled and cut into sections (remove all membranes)
juice of 1 lemon
1 teaspoon chopped, fresh rosemary
1 tablespoon canola oil
6 center cut, boneless pork loin chops,about 1-inch thick
salt to taste
freshly ground black pepper


1. Preheat the grill.

2. To make the orange relish, combine the orange sections in a mixing bowl with the lemon juice and rosemary and set aside. (This can be made in advance and stored in the refrigerator for up to a day or two. The relish should be served at room temperature.)

3. Brush the pork chops with oil and season generously with salt and pepper.

4. Grill the pork chops for 5 to 8 minutes on each side, turning only once. (Thin chops will take less time, thicker chops will take more.)

5. Place the chops on warmed plates, top with orange relish and serve immediately.

Serving Size: 1 pork chop with relish.

Number of Servings: 6
Per Serving

* Calories
* 251

* Carbohydrate
* 10 g

* Fat
* 11 g

* Fiber
* 2 g

* Protein
* 27 g

* Saturated Fat
* 3 g

* Sodium
* 60 mg

Easy Baked Salmon

Posted by Internet News | 5:16 AM |


* 1 tomato, chopped
* 1 (4 ounce) can sliced mushrooms, drained
* 1 large onion, minced
* 2 scallions, chopped
* 2 (1 pound) fillets salmon
* salt and pepper to taste
* 2 tablespoons butter, cut up (optional)
* 1 lemon, sliced


1. Preheat an oven to 375 degrees F (190 degrees C). Line a baking dish with enough aluminum foil to be able to fold over ingredients.
2. Stir together the tomato, mushrooms, onion, and scallions in a bowl; spread into the bottom of the prepared dish. Lay the salmon fillets over the mixture. Season with salt and pepper. Dot the salmon with the butter. Arrange the lemon slices atop the butter pieces. Fold the foil over the salmon, and press edges together to seal.
3. Bake in the preheated oven until the fish flakes easily with a fork, about 1 hour

Yield: 5 Servings

Nutritional Information:

Baked Salmon

Servings Per Recipe: 5

Amount Per Serving

Calories: 331

* Total Fat: 15.5g
* Cholesterol: 93mg
* Sodium: 286mg
* Total Carbs: 7.9g
* Dietary Fiber: 2.6g
* Protein: 40.2g

Easy Smoked Pork Roast

Posted by Internet News | 8:16 AM |

3 cups wood or 6 to 8 cups wood chunks(any variety,hickory,,apple, etc.)
1 2 to 2 1/2 lb boneless pork top loin roast
2 teaspoons dried oregano, crushed
4 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper

1. At least 1 hour before cooking, soak wood chips or chunks in enough water to cover.

2. Meanwhile, trim fat from roast. Place roast in a shallow dish. In a small bowl, stir together dried oregano, garlic, salt, and pepper. Sprinkle evenly over all sides of roast; rub in with your fingers.

3. Drain wood chips. Prepare grill for indirect grilling. Test for medium low heat above drip pan. Sprinkle half of the drained wood chips over the coals.

4. Place roast on grill rack directly over drip pan. Cover and grill for 1 to 1 1/2 hours or until internal temperature registers 155 degree F on an instant read thermometer. Add more coals and remaining wood chips as needed during grilling.

5. Remove roast from grill. Cover with foil; let stand for 15 minutes. The temperature of the meat will rise 5 degree F during standing. To serve, slice pork. Makes 8 servings.

Nutrition Facts Per Serving:

* Servings: 8 servings
* Calories 190
* Total Fat (g) 9
* Saturated Fat (g) 3
* Cholesterol (mg) 74
* Sodium (mg) 214
* Carbohydrate (g) 1
* Protein (g) 24
Diabetic Exchanges
* Lean Meat (d.e.) 3.5

Baked Beans Recipe With Slaw

Posted by Internet News | 8:29 AM |


2 tsp canola oil
1 medium onion, diced
1 12 oz slab smoked Virginia ham, cut in 1/4 inch cubes
2 cloves garlic, minced
2 (15 oz) cans low-sodium navy beans, drained and rinsed
1/2 (28 oz) can no salt added crushed tomatoes (1 1/2 cups)
1/2 cup water
1/4 cup unsulfured molasses
1 tbs Dijon mustard
1 tbs cider vinegar
1 recipe green apple cabbage Slaw, recipe below


1. Heat oil in large skillet over medium-high heat. Add onion. Cook 5 minutes or until softened and translucent. Add the ham and garlic.
Cook 3 minutes more. Stir in beans, crushed tomatoes, water, molasses, mustard, vinegar, and 1/2 teaspoon pepper. Bring to boiling. Reduce to a simmer. Cover and cook 15 minutes or until about half of the liquid is absorbed. Serve with green apple cabbage slaw. Makes 4 servings.

2. Green Apple Cabbage Slaw:

In screw-top jar combine 5 Tbsp. red wine vinegar, 1/4 cup water, 2 Tbsp. sugar, 4 tsp canola oil, 1 1/2 tsp Dijon style mustard, 1/2 tsp salt and 1/4 tsp freshly ground black pepper. Shake to combine. In large bowl combine 1 small head red cabbage (1 lb), leaves cut in 1 inch pieces; 1 large green apple (about 8 oz), halved cored and sliced; 3 scallions(white and green parts), chopped (about 1/2 cup). Add dressing. Toss to combine. Serve with Baked Beans and Ham.

Nutrition Facts

* Calories 335,
* Total Fat (g) 5,
* Saturated Fat (g) 1,
* Monounsaturated Fat (g) 2,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 38,
* Sodium (mg) 1174,
* Carbohydrate (g) 55,
* Total Sugar (g) 18,
* Fiber (g) 12,
* Protein (g) 27,
* Vitamin C (DV%) 28,
* Calcium (DV%) 13,
* Iron (DV%) 28,
* Percent Daily Values are based on a 2,000 calorie diet

Low Carb New York Cheesecake

Posted by Internet News | 3:45 PM |


24 ounces cream cheese, softened
1 cup extra-fine whole milk ricotta cheese(process in a food processor for 1 minute)
1/2 cup sour cream
1 1/2 cups sugar substitute
1/3 cup heavy cream
1 tablespoon no sugar added vanilla extract
1 tablespoon fresh lemon juice
2 eggs
3 egg yolks
Special Equipment: 1 (8 inch) spring form cake pan


Preheat oven to 400 degrees F.

1.Spray the spring form pan with nonstick vegetable oil cooking spray. Set aside. In a shallow roasting pan big enough to fit the cake pan, pour about 1 inch of water and place it on the center rack of the oven to preheat.

2. In the bowl of an electric mixer, beat softened cream cheese, ricotta, sour cream and sugar substitute on low speed for about 1 minute until well blended.

3. In a separate bowl, using a wire whisk, mix heavy cream, vanilla, lemon juice, eggs, and egg yolks until blended.

4. Turn the mixer on medium speed, and slowly pour the egg mixture into the cream cheese mixture. Beat just until blended and then turn off; be careful not to over-whip.

5. Pour batter into the greased spring form pan. Place pan into the heated water bath. Bake for 15 minutes, and then lower the oven temperature to 275 degrees F. Continue baking for 1 1/2 hours, or until top is light golden brown and cake is pulling away from the sides of the pan. Turn the oven off when finished cooking and leave the cake in the oven to cool for 3 more hours. Then remove cake and refrigerate before serving. Serve chilled.

Yield:12 servings

Nutritional Analysis per serving:

Calories 299
fat 28 grams
Saturated Fat 18 grams
Carbohydrates 7 grams
Fiber 0 grams
Net Carbohydrates 7 grams

Apple Smoothie Treat

Posted by Internet News | 4:59 AM |


  • 2 (6 ounce) containers vanilla yogurt
  • 1/2 cup pumpkin pie filling
  • 1 banana, broken into chunks
  • 2 cups apple juice
  • 1 teaspoon ground cinnamon
  • 1 dash ground nutmeg


  1. Combine the yogurt, pumpkin pie filling, banana, apple juice, cinnamon, and nutmeg in a blender.
  2. Blend until smooth, about 1 minute. Pour into glasses and serve
Yield: 2 Servings

Amount Per Serving Calories: 391 | Total Fat: 3g | Cholesterol: 8mg

  • 1 recipe Buttermilk Dressing (see recipe below)
  • 8 cups torn, mixed salad greens
  • 2 medium carrots, cut into thin bite-size strips
  • 1 medium yellow sweet pepper, cut into thin bite-size strips
  • 1 cup cherry or pear-shaped tomatoes, halved
  • 8 ounces boneless beef top sirloin steak
  • Nonstick cooking spray
  • 1/4 cup finely shredded fresh basil


Arrange salad greens, carrots, sweet pepper, and tomatoes on 4 dinner plates. Set aside. Trim fat from meat. Cut meat across the grain into thin bite-size strips.

Lightly coat a large skillet with cooking spray. Heat over medium-high heat. Add meat. Cook and stir for 2 to 3 minutes or until meat is slightly pink in the center. Remove from heat. Stir in basil.

To serve, spoon the warm meat mixture over greens mixture. Drizzle with Buttermilk Dressing. If desired, garnish with additional tomatoes. Serve immediately.

Buttermilk Dressing:

In a small bowl combine 1/2 cup plain low-fat yogurt, 1/3 cup buttermilk, 3 tablespoons freshly grated Parmesan cheese, 3 tablespoons finely chopped red onion, 3 tablespoons light mayonnaise dressing or salad dressing, 2 tablespoons snipped fresh parsley, 1 tablespoon white wine vinegar or lemon juice, 1 clove garlic, minced, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Cover and refrigerate at least 30 minutes or until ready to serve.

Yield: 4 Servings Weight Watcher Points Per Serving=5

Nutrition facts per serving:

  • Servings Per Recipe 4 servings

  • Calories 226
  • Total Fat (g) 10
  • Saturated Fat (g) 4
  • Monounsaturated Fat (g) 3
  • Polyunsaturated Fat (g) 2
  • Cholesterol (mg) 32
  • Sodium (mg) 387
  • Carbohydrate (g) 17
  • Total Sugar (g) 8
  • Fiber (g) 4
  • Protein (g) 19
  • Vitamin C (DV%) 181
  • Calcium (DV%) 20
  • Iron (DV%) 13
  • Vegetables (d.e.) 3
  • Lean Meat (d.e.) 2
  • Fat (d.e.) .5

Biggest Loser Sexy Joes

Posted by Internet News | 9:55 PM |


1 pound extra-lean ground chicken
1 tablespoon white vinegar
2 teaspoons Worcestershire sauce
11/2 teaspoons honey
1/2 teaspoon hot-pepper sauce
2/3 cup chopped yellow onion
1/3 cup chopped green bell pepper
3/4 cup low-sodium tomato sauce
3/4 cup chili sauce
1/4 teaspoon chili powder
4 whole-grain or whole-wheat hamburger buns

Mist a medium nonstick skillet with olive oil spray and set it over
heat. Add the chicken. Cook, stirring with a wooden spoon, breaking into
chunks, for 4 to 6 minutes, or until no longer pink. Meanwhile, in a small
combine the vinegar, Worcestershire, honey, and hot-pepper sauce.
Whisk to
blend. Set aside.

Drain off any liquid that has accumulated in the pan. Add the
onion, bell pepper, tomato sauce, chili sauce, chili powder, and the
vinegar mixture to the pan. Stir to blend. Bring the mixture to a boil then
the heat so mixture simmers. Cook for 20 minutes, or until the mixture is
thickened. Spoon the mixture equally onto the opened buns.
Serve immediately.

Makes 4 servings

Per serving: 331 calories, 31 g protein, 43 g carbohydrates, 4 g fat (less
than 1
g saturated), 66 mg cholesterol, 5 g fiber, 876 mg sodium

Low Carb Almond Baked Cod

Posted by Internet News | 10:03 AM |


1 lb. Cod (4 Fillets), raw
2 tbs fresh dill (or 1 tsp dried)
4 tsp margarine, melted
4 tsp fresh lemon juice
1 tsp crushed garlic
2 tbs sliced almonds, toasted


1 Preheat oven to 425 degrees F.

2 Spray nonstick cooking spray into a baking dish and arrange fish in a single layer.

3 In a small bowl, mix the dill, margarine, lemon juice, and garlic and pour over the fish. Bake until fish flakes easily with a fork, about 10 minutes. Serve topped with almonds.

Additional Information
Toast nuts in a pan over high heat or bake at 450 degrees F. until golden, about 2 minutes. Careful not to let them burn!

Makes 4 servings

Carbs: 0.6g Calories: 150.4
Saturated Fat: 0.8g Sodium: 128.5mg (per serving)


8 skinless, boneless chicken breast halves
1 (1 oz) package ranch dressing mix
1/4 cup dry bread crumbs


1. Preheat oven to 375 degrees F.(190 degrees C.)

2. Combine dressing mix and bread crumbs in a plastic bag.
Add chicken and shake until coated.

3. Place coated chicken pieces on an ungreased cookie sheet and bake 25 to 30 minutes, or until chicken is cooked through and juices run clear.
Serve with rice or potatoes, if desired.

Yield 8 Servings
Serving Size 1/8 of recipe

Nutrition Information Weight Watchers Points Plus+ = 4 Per Serving

Calories: 162
Fat: 1.7g
Cholesterol: 68mg
Carbs: 6.1g
Fiber: 0.2g
Protein: 27.8g


  • 1 lb. fresh or frozen skinless tilapia fillets
  • 1/8 tsp. salt
  • 1/2 medium red onion, cut in wedges
  • 1 Tbsp. olive oil
  • 2 cloves garlic, minced
  • 1 14.5-oz. can diced tomatoes
  • 2 tsp. dried oregano, crushed
  • 1/4 tsp. crushed red pepper
  • 1/4 cup pitted kalamata olives
  • 1 Tbsp. capers, drained (optional)
  • 2 Tbsp. coarsely chopped fresh Italian (flat-leaf) parsley


1. Thaw fish, if frozen. Rinse; pat dry with paper towels. Sprinkle with salt. Set aside.

2. In large skillet, cook onion in olive oil over medium heat 8 minutes or until tender; stirring occasionally. Stir in garlic, undrained tomatoes, oregano, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes.

3. Add olives and capers to sauce. Top with tilapia fillets. Return sauce to boiling; reduce heat. Cook, covered, 6 to 10 minutes or until fish flakes when tested with fork. Remove fish. Simmer sauce, uncovered, 1 to 2 minutes more to thicken. To serve, spoon sauce over fish. Sprinkle with parsley. Makes 3 Servings

Nutrition Facts

  • Calories 182,
  • Total Fat (g) 6,
  • Saturated Fat (g) 1,
  • Monounsaturated Fat (g) 3,
  • Polyunsaturated Fat (g) 1,
  • Cholesterol (mg) 56,
  • Sodium (mg) 431,
  • Carbohydrate (g) 8,
  • Total Sugar (g) 4,
  • Fiber (g) 2,
  • Protein (g) 24,
  • Vitamin C (DV%) 19,
  • Calcium (DV%) 4,
  • Iron (DV%) 6,
  • Percent Daily Values are based on a 2,000 calorie diet

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