Ingredients:
2 c. light bread, torn into cubes
12 oz. pkg. Morningstar soy crumbles OR 1 - 10 oz. pkg. Light & Life soy sausage
1 1/2 c. egg substitute, any flavor
1 c. non-fat milk
1 tsp. dry mustard
2 c. fat-free cheddar cheese, shredded
Directions:
1. Preheat oven to 350 degrees
2. Brown and drain sausage
3. Spray 9 x 13 cake pan with non-stick cooking spray
4. Line pan with torn bread cubes
5. Cover bread cubes with browned & drained sausage
6. Mix eggs, milk & dry mustard
7. Pour egg mixture over the sausage and bread
8. Sprinkle with cheese
9. Cover and bake at 350 degrees one hour
10. When slightly cooled, cut into 16 equal pieces
Calories:
Each piece provides approximately 170 calories
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INGREDIENTS:
1 can reduced-fat crescent rolls
12 oz Morningstar soy crumbles OR 1 – 10 oz. tube Light & Life soy sausage
1 c salsa
1 1/2 c egg substitute
1/2 c skim milk
1 tsp oregano
4 oz part skim mozzarella cheese, shredded
4 oz fat free cheddar cheese, shredded
Salt & pepper, to taste
DIRECTIONS:
Brown the pork sausage, drain.
Spray 9 x 13 cake pan with non-stick cooking spray.
Spread the pan with crescent rolls out to form the crust.
Sprinkle sausage on the crust.
Pour salsa over the sausage.
Beat the eggs, milk, oregano and salt and pepper.
Pour egg mixture on the sausage.
Sprinkle top with cheeses.
Bake at 350 degrees for 40-45 minutes or until top is brown & cheese is melted.
CALORIES:
Cut into 16 equal pieces. Each piece is approximately 170 calories.
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INGREDIENTS:
DIRECTIONS:
2 sleeves low-fat graham crackers
4 Tbl light Cool Whip
Spread Cool Whip on one of the graham crackers.
Top with the other graham cracker.
Wrap in plastic wrap and place in freezer until frozen.
Eat immediately after removing from freezer.
CALORIES:
170 calories for entire sandwich.
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INGREDIENTS:
1 medium baked potato
½ c. cooked broccoli, chopped
1 oz. turkey bacon
1 oz. fat free cheese, shredded
2 Tbl. fat free sour cream
DIRECTIONS:
Cook bacon according to package instructions and crumble.
Wash and dry the potato. Poke several holes in the potato.
Wrap potato in a damp paper towel so skin retains moisture.
Cook approximately 4 minutes in microwave or until desired tenderness.
Allow potato to cool for a few minutes before cutting.
Cut potato in half length wise.
Top with broccoli, bacon and cheese. If you prefer melted cheese, microwave for 30 seconds.
Top with sour cream.
CALORIES:
Provides approximately 410 calories per potato.
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INGREDIENTS:
(do not drain any of the vegetables)
1 - 12 oz. package Morningstar Farms soy crumbles
4 med carrots, shredded or thinly sliced
5 med potatoes, cubed
1 lg can tomatoes, diced or cubed
1 can EACH:
green beans
lima beans
corn
black-eyed peas
sweet peas
Northern (white) beans
1 lg onion, finely chopped
2 ribs celery, finely chopped
1 cup cabbage, shredded
1 lg can chicken broth
2 chicken bullion cubes
1 c Minute rice
1/2 c barley
4 c water
3 drops hot sauce
1/4 c olive oil
1 tsp EACH:
salt
parsley
1/4 tsp EACH:
marjoram
thyme
rosemary
oregano
1/2 tsp pepper
3 tsp garlic juice OR 1 clove garlic, finely chopped
2 Tbl butter
DIRECTIONS:
Combine all ingredients (except butter) to large stock pot.
Bring to a boil.
Reduce heat and simmer on low for 2 – 2 1/2 hours.
If thinner soup is desired, add 1-3 cups additional water.
Add butter shortly before serving.
CALORIES:
Each cup provides approximately 150 calories.
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INGREDIENTS:
2 c. Biquick Heart Smart mix
2 Tbl. reduced fat peanut butter
1 1/4 c. skim milk
1/4 c. egg substitute
2 Tbl. ground flax seed
DIRECTIONS:
Combine all ingredients until well blended.
Pour 1/4 c. mixture onto hot griddle sprayed with non-stick cooking spray.
Cook until bubbled break on the surface. Turn and cook until golden brown.
CALORIES:
Yields approx. 11 pancakes at 105 calories each.
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Ingredients:
1 - 16 oz. container fat-free cottage cheese
1 - 1.4 oz. (4 servings) box sugar-free, fat-free vanilla pudding
1 - 8 oz. container fat-free Cool Whip
1 - 20 oz. can crushed pineapple, in its own juice
Directions:
1. Combine all ingredients in a medium-sized bowl
2. Mix well and chill
3. Stir again before serving.
Calories:
Each 1 cup serving provides approximately 98 calories.
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INGREDIENTS:
1 pita bread
2 Tbl. marinara sauce
10 turkey pepperoni
1 oz. light mozzarella cheese, shredded
Chopped veggies of choice
DIRECTIONS:
Preheat over to 350 degrees (if not using microwave)
Spread marinara sauce on pita bread.
Evenly spread pepperoni and mozzarella cheese.
Top with chopped vegetables.
Place on cookie sheet and bake at 350 degrees until cheese melts OR microwave 3 minutes at 70% power.
CALORIES:
Provides approximately 260 calories per pizza.
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Ingredients:
1 – 12 oz. package Moringstar Farms soy crumbles
1 medium onion, chopped1 medium green pepper, chopped
3 tsp. garlic juice or one garlic clove, finely chopped
1/2 tsp. salt
1/2 tsp. pepper
3 Tbl. chili powder
2 – 14 oz. cans chili beans
1 – 16 oz. package whole wheat spaghetti
1 – 14 oz. can diced tomatoes
Directions:
Prepare large pot with bowling water for spaghetti. Cook spaghetti to directions.
In large 5 quart, stock pot for chili, brown soy crumbles.
Add onion, green pepper, garlic juice, salt and pepper.
When onion and green pepper are tender, add chili beans, diced tomatoes and chili powder.
Add drained, cooked spaghetti and fill pot with water to within 1 inch of top of pot.
Allow to simmer 20-30 minutes, stirring occasionally.
Calories:
Each 1 1/2 c. serving provides approx. 180 calories.
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This is a “dressed up”, larger portion of the Vegetarian Nachos Supreme. Good for sharing or as a party dish.
INGREDIENTS:
1 envelope taco seasoning (like McCormick’s or El Paso)
1 package Morningstar Farms soy crumbles
1 ½ oz. baked tortilla chips
½ c. refried black beans
2 oz FF cheddar cheese
2 Tbl. FF sour cream
½ c. salsa
Lettuce, tomatoes, jalapenos
DIRECTIONS:
According to the directions on the taco seasoning, prepare the soy crumbles.
On a large plate or small platter, layer the chips.
Sprinkle 2/3 c. soy crumble taco mixture on chips.
Top with refried black beans, ff cheddar cheese and salsa followed by the lettuce, tomatoes and jalapenos peppers.
Add the sour cream.
CALORIES:
Entire servings of nachos is approximately 735 calories.
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INGREDIENTS:
1 envelope taco seasoning (like McCormick’s or El Paso)
1 package Morningstar Farms soy crumbles
1 ½ oz. baked tortilla chips
1/4 c. refried black beans
1 oz FF cheddar cheese
Lettuce, tomatoes, jalapenos
DIRECTIONS:
According to the directions on the taco seasoning, prepare the soy crumbles.
On a large plate or small platter, layer the chips.
Sprinkle 1/3 c. soy crumble taco mixture on chips.
Top with refried black beans and ff cheddar cheese followed by the lettuce, tomatoes and jalapenos peppers.
CALORIES:
Entire servings of nachos is approximately 455 calories.
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INGREDIENTS:
2 medium zucchini squash
1 – 12 oz. can Italian style stewed tomatoes
1 Tbl. olive oil
Salt free seasoning, to taste
DIRECTIONS:
Wash and slice zucchini into ¼ slices.
Pour stewed tomatoes into large skillet.
Add olive oil and zucchini to stewed tomatoes.
Simmer until zucchini it desired tenderness.
Season to taste.
CALORIES:
Each 1 cup serving provides approximately 45 calories.
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