Recipe
Eggs Bene-chick
PER SERVING (entire recipe): 183 calories, 8g fat, 627mg sodium, 16g carbs, 3g fiber, 3g sugars, 13g protein
Ingredients:
1/2 light English muffin
1 large egg
1 slice extra lean ham
1 tablespoon fat-free mayonnaise
1 teaspoon Hellmann's/Best Foods Dijonnaise
1 teaspoon light whipped butter or light buttery spread; softened
1 teaspoon yogurt, lemon (or plain yogurt with a squirt of lemon juice)
Directions:
To make sauce, combine mayo, Dijonnaise, butter and yogurt. Set aside.
Crack egg gently into a small cup or dish, and set that aside as well.
Fill a medium-sized pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but VERY low) boil is reached.
Gently pour the egg into the pot, and allow it to cook for 3-5 minutes (3 for a runnier egg, 5 for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up any excess water.
Heat ham and muffin (toast muffin if desired).
Heat sauce in the microwave for approximately 20 seconds, and give it a stir (add more water if you prefer a thinner sauce). Top muffin with ham and egg, and then cover with sauce.
MAKES 1 SERVING
For years I avoided Eggs Benedict because it's LOADED with fat and calories. This recipe was created out of sheer necessity (or should I say desperation?).
Ooey Gooey Chili Cheese Nachos
PER SERVING (1/6th of recipe): 216 calories, 3.5g fat, 776mg sodium, 37g carbs, 4g fiber, 4g sugars, 12g protein
Ingredients:
1 7-ouncebag baked tortilla chips
1 cup low-fat turkey or veggie chili
3/4 cup salsa
1/2 cup light soymilk
3 ounces fat-free block cheddar cheese
1 wedge The Laughing Cow cheese, Light Original Swiss
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream
Directions:
Place all three cheeses in a saucepan with the soymilk. Heat over low heat, stirring occasionally. Continue until all cheeses have melted, and your cheese sauce is thoroughly mixed and hot.
Prepare chili according to package directions. Microwave chips in a bowl until warm, and then spread them out on a large platter.
Pour your cheese sauce over the chips. Top with chili. Spoon salsa and sour cream on top, and voila, your nachos are ready!
MAKES 6 SERVINGS
These nachos are soooo good. And the cheese sauce can be used in tons of other recipes, too. Don't forget that!
Awesome Whopper Stopper
PER SERVING (1 sandwich): 254 calories, 2.5g fat, 1,401mg sodium, 40g carbs, 6g fiber, 12g sugars, 22g protein
Ingredients:
1 small hamburger bun (light, if available)
1 Boca Meatless Burger, Original
1 slice fat-free American cheese
3 slices/chips dill pickle
1 slice tomato
1 leaf romaine lettuce
1 slice onion
1 tablespoon fat-free mayonnaise
1 tablespoon ketchup
Directions:
Prepare patty per package instructions (using nonstick spray or nothing at all). Toast bun, if desired.
Place patty on the bun's bottom half, and then top with cheese, tomato, onion, lettuce and pickles.
On the top half of the bun, smear on mayo and ketchup. Put two halves together and enjoy!
MAKES 1 SERVING
Death by Chocolate Cupcakes
PER SERVING (1 cupcake): 108 calories, 2.5g fat, 239mg sodium, 19g carbs, 1g fiber, 12g sugars, 2g protein
Ingredients:
2 cups moist-style chocolate cake mix (1/2 of an 18.25-ounce box)
2 25-calorie packets diet hot cocoa mix
1/2 cup fat-free liquid egg substitute
2 tablespoons semi-sweet mini chocolate chips
1 teaspoon Splenda No Calorie Sweetener, granulated
1/8 teaspoon salt
Directions:
Place chocolate chips and the contents of both cocoa packets in a tall glass. Add 12 ounces of boiling water, and stir until chips and cocoa mix have dissolved. Place glass in the freezer to chill for 25 minutes.
Preheat oven to 350 degrees.
Once cocoa has chilled, give it a stir, and mix with all other ingredients in a mixing bowl. Whip batter with a whisk or fork for 2 minutes.
Spray a 12-cup muffin pan with nonstick spray, or line it with baking cups. Evenly spoon batter (which will be thin, but don't worry, your cupcakes will puff up!) into the pan. Place pan in the oven, and bake for 15 minutes. Cupcakes will look shiny when done.
MAKES 12 SERVINGS
Super-Skinny Skins
PER SERVING (4 pieces): 155 calories, 1g fat, 372mg sodium, 30g carbs, 4.5g fiber, 3g sugars, 8g protein
Ingredients:
3 medium-sized (8-ounce) baking potatoes
1/2 cup shredded fat-free cheddar cheese
2 tablespoons imitation bacon bits
Optional toppings: chopped scallions, fat-free sour cream, salsa
Directions:
Preheat oven to 375 degrees.
Pierce potatoes several times with a fork. Place potatoes on a microwave-safe plate. Microwave for 4 minutes.
Turn potatoes over, and return them to microwave for 4 more minutes. Allow them to cool for a few minutes.
Cut potatoes in half lengthwise. Using a fork, gently scrape out the bulk of the flesh. Place the empty potato shells on a baking dish spritzed with nonstick spray. Place dish in the oven, and cook for 8-10 minutes, depending on how crispy you like your potato skins.
Evenly distribute cheese and bacon bits on top of potato skins. Return skins to the oven until the cheese has melted.
Cut each potato skin in half. If desired, top with scallions, and serve with sour cream and/or salsa.
MAKES 3 SERVINGS
Baja Taco Blitz
PER SERVING (2 tacos): 320 calories, 6.5g fat, 318mg sodium, 32g carbs, 6g fiber, 6g sugars, 34g protein
Ingredients:
2 small corn tortillas
4 ounces raw boneless skinless lean chicken breast; cut into strips
1/2 small onion; sliced
1/4 large red bell pepper; sliced
1/8 avocado (2 small slices)
1/2 cup chopped iceberg lettuce
2 tablespoons shredded fat-free cheddar or Monterey Jack cheese
salt and pepper; to taste
Optional: fat-free sour cream, salsa, cilantro
Directions:
Spray a pan with nonstick spray, and set stove to medium heat. Cook onion slices in the pan for 2 minutes.
Add pepper slices to the pan, and continue to cook for an additional 2 minutes (veggies should still be a little crisp). Remove veggies from the pan, and place them in a bowl.
Cook chicken strips in the pan until cooked throughout, and then add them to the bowl with the onions and peppers.
Heat tortillas in the pan for 20 seconds on each side. Remove and plate tortillas.
Season the onions, peppers, and chicken to taste with salt and pepper, and then place them evenly into the center of each tortilla.
Place one slice of avocado on each tortilla. Finish by topping with lettuce and cheese. If desired, add optional ingredients. Roll 'em up and enjoy!
MAKES 1 SERVING
Are you a taco-lover? You'll FREAK over these!!!
I Can't Believe It's Not Sweet Potato Pie
PER SERVING (1/4th of pie): 113 calories, <0.5g fat, 263mg sodium, 26g carbs, 1.5g fiber, 8g sugars, 5g protein
Ingredients:
1 large butternut squash (large enough to yield 2 cups mashed flesh)
1/2 cup fat-free liquid egg substitute
1/3 cup light vanilla soymilk
1/3 cup sugar-free maple syrup
1/4 cup Splenda No Calorie Sweetener, granulated
1 teaspoon cinnamon
1/2 teaspoon vanilla extract
1/4 teaspoon salt
2/3 cup miniature marshmallows
Directions:
Preheat oven to 350 degrees.
Use a sharp knife to remove both ends of the squash. Peel squash and cut into large chunks (removing seeds).
Fill a large, microwave-safe dish with a half-inch of water. Place squash into the dish, and cover. Microwave for approximately 8 minutes, and then drain (squash should be tender enough to mash, but not overcooked).
With a potato masher, food processor or fork, mash squash thoroughly. Measure out 2 generous cups, lightly packed, and place in a baking dish.
Add all ingredients except for marshmallows to the dish. Mix ingredients thoroughly, but do not over-stir (squash should still be pulpy). Bake in the oven for 45-50 minutes (until solid and not liquid-y).
Top the "pie" with mini marshmallows. Return to the oven for 5 minutes, or until marshmallows begin to brown. Allow to cool before serving.
MAKES 4 SERVINGS
You may want to make a double batch of this stuff. It always goes FAST at parties!
For b-nut squash cooking tips (and more squash-tastic recipes), visit the butternut squash section of the "Fun With..." chapter!
EggaMuffin 101
PER SERVING (entire recipe): 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugars, 20g protein
Ingredients:
1 light English muffin
1 slice extra lean ham
1 slice fat-free American cheese
1/4 cup fat-free liquid egg substitute
Directions:
Toast English muffin to your preference.
Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray.
Place cheese on the bottom half of the muffin, followed by the egg, ham, and then the muffin top.
MAKES 1 SERVING
Mint Mocha Freeze
PER SERVING (entire recipe): 55 calories, <0.5g fat, 37mg sodium, 13g carbs, 0g fiber, 4g sugars, 0g protein
Ingredients:
1 ounce sugar-free calorie-free syrup, peppermint
1 tablespoon sugar-free chocolate syrup
2 teaspoons Coffee-mate powdered creamer, Fat Free French Vanilla; dissolved in 1 ounce warm water
1 teaspoon instant coffee
3 no-calorie sweetener packets
5-8 ice cubes OR 1 cup crushed ice
2 tablespoons Fat Free Reddi-wip
Directions:
Place all the ingredients in a blender, except for the Reddi-wip. Add 6 ounces of water. Blend on high speed for 30-45 seconds (until completely blended). Pour into a tall glass, and top with whipped topping. Enjoy your magical, minty-licious frozen treat!
MAKES 1 SERVING
