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Diet Recipe eCookbook Healthy Dinners, Snacks, and Desserts To Help You Lose

Weight and Live a Healthy Life!

Diet Recipe Cookbook

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Letter from the Editor Dear Recipe4Living Member, At Recipe4Living, we understand the importance of eating healthy. We believe dieting should be about making the right food and exercise choices for your body without denying yourself the enjoyment of mealtime. We’ve compiled this book of recipes and diet tips to help you lose weight without sacrificing flavor. We hope that this diet recipe cookbook will help you eat healthier and achieve your dieting goals. We'd also like to remind you that our eCookbooks are a completely FREE exclusive service for our members. If you would like to share this amazing collection, please pass it along to friends and tell them to signup at Recipe4Living for even more! If you think we're missing a recipe or you want to share your own, please visit the site and submit your recipes now! Please enjoy this Diet Recipe eCookbook! Happy Cooking!

Hillary Editor www.Recipe4Living.com The recipes in this eCookbook are simply suggestions for dieting and losing weight. Recipe4Living and its editors are not certified health professionals and do not guarantee weight loss will occur from preparing these recipes. Please contact a health professional if you are interested in a full dieting plan tailored to your personal situation.

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Table of Contents Diet and Weight Loss Tips ........................................................................................................... 5

Cook With Healthier Ingredients ................................................................................................ 5 Sneak Exercise Into Your Day .................................................................................................... 5 Curb Your Appetite..................................................................................................................... 6 Reward Yourself With Non-Food Items ..................................................................................... 6 Eat Healthier Snacks ................................................................................................................... 6

Snack Recipes ................................................................................................................................ 8 Guiltless Granola ........................................................................................................................ 8 Healthy Pumpkin Cranberry Bread ............................................................................................. 9 Sugar Free Low-Carb Gummy Worms ..................................................................................... 10 No Sugar Low Fat Chocolate Chip Bread ................................................................................ 11 Crockpot Rice Pudding (Low Calorie) ..................................................................................... 12

Lunch Ideas ................................................................................................................................. 13 Low Fat Macaroni and Cheese ................................................................................................. 13 Mediterranean Vegetable Wraps ............................................................................................... 14 Healthy English Muffin Pizzas ................................................................................................. 15 Sesame Ginger Beef Wraps ...................................................................................................... 16 Tasty Low Carb Turkey Fajita Wraps ...................................................................................... 17

Appetizer Recipes ........................................................................................................................ 18 Healthy Mushroom Spread ....................................................................................................... 18 Baby Spinach Salad with Raspberry Vinaigrette ...................................................................... 19 Weight Watchers' Sweet and Sour Turkey Meatballs .............................................................. 20 Low Fat Asian Beef and Broccoli Lettuce Wraps .................................................................... 21 Low Fat Potato Soup ................................................................................................................. 22

Main Course Recipes .................................................................................................................. 23 Healthy Chicken and Pasta ....................................................................................................... 23 Weight Watchers' Chicken in Spicy Lemon Sauce .................................................................. 24 Healthy Eggplant Parmesan ...................................................................................................... 25 Low Fat Meatloaf ...................................................................................................................... 26 Healthy Vegetable Lasagna ...................................................................................................... 27

Side Dish Recipes ........................................................................................................................ 28 Guiltless Mashed Potatoes ........................................................................................................ 28 Cauliflower and Carrot Stirfry .................................................................................................. 29 Baked Low Fat French Fries ..................................................................................................... 30 Low Carb Spaghetti Squash Patties .......................................................................................... 31 Barley and Vegetables .............................................................................................................. 32

Sauces and Dressing Recipes...................................................................................................... 33 Low Fat Gravy .......................................................................................................................... 33 Very Low Fat Ranch Dressing .................................................................................................. 34 Low Fat Potato Cream Sauce .................................................................................................... 35 Healthy Strawberry Sauce ......................................................................................................... 36 Low Fat Herb Dressing ............................................................................................................. 37

Dessert Recipes ............................................................................................................................ 38 Weight Watchers' Cheesecake .................................................................................................. 38 Healthy Fruit Coffee Cake ........................................................................................................ 39




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Low Fat Tiramisu ...................................................................................................................... 40 Weight Watchers' Bread Pudding ............................................................................................. 41 Lower Fat Blackberry Cobbler ................................................................................................. 42




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Diet and Weight Loss Tips Making a few simple adjustments in your diet and lifestyle will help you maintain better overall health. The following tips and suggestions will help you achieve your dieting goals. As long as you stick with these small changes, dieting can be easier than you think!

Cook With Healthier Ingredients When it comes to cooking and baking, you can always find a healthier ingredient that will achieve very similar results. And no, I'm not just talking about buying the "low-fat" yogurt or the "reduced-fat" whipping cream. In your next baked good, try using applesauce instead of oil. Or how about cocoa powder instead of chocolate? Here is a list of healthy substitutions: INGREDIENT SUBSTITUTION 1 egg 2 egg whites or 1/4 C. egg product 1 C. cream cheese 1/2 C. low fat ricotta & 1/2 C. plain yogurt regular cheese (casseroles) 1/2 cottage cheese & 1/2 reduced fat cheese heavy cream evaporated milk

cream sauce 1 C. low-fat butter milk, 1 C. lemon juice, & tomato sauce

sour cream plain non-fat yogurt, drained or 1 1/2 tsp. lemon juice & 1/2 C. cottage cheese

whipped cream vanilla non-fat yogurt or 3 stiffly beaten egg whites

oil (Baking) applesauce or low-fat buttermilk & applesauce or pureed prune (chocolate products)

chocolate 3 Tbs. cocoa powder

Sneak Exercise Into Your Day • Take the stairs! Whether you work or live in a building with an elevator, take the stairs

whenever possible. Climbing up stairs for four minutes burns 50 calories, which really adds up over the course of the week. If you live or work on a high number floor, climb a couple flights of stairs and then hop on the elevator.

• Pass up that close parking spot at work, the grocery store, etc. Park on the other side of the lot and make the longer trek. Better yet, save gas, park your car several blocks away from work, and walk the remaining distance. If you take the bus or train to work, simply get off at an earlier stop.

• Forget the drive-through/drive-up. Park your car and walk into the bank, pharmacy, coffee shop, dry cleaners, or fast-food restaurant (although not the healthiest dining option). The extra walks will add up and really make a difference.




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• Fit in some exercise during the commercial breaks of your must-see show. Instead of loading up on snacks, take this time to do some jumping jacks, crunches or push-ups. Lie down on the floor, tighten your abdominal muscles and do at least 15 crunch repetitions. If traditional push-ups are too difficult for you, stand back from a table, desk, or couch so that your body is at a 45 degree angle, and lower your body down for 10 or more repetitions.

• Clean the house or wash your car. While folding laundry or doing dishes, do a ballerina exercise. Stand with your legs wider than shoulder-width apart, toes pointing out to the sides, and slowly lower down, keeping your knees in line with your toes, until your thighs are parallel to the floor. Pause and raise back up, squeezing you butt muscles. If you can, raise up immediately onto the balls of your feet before returning to the start position. Do this 10 to 15 times. Vacuuming is also a great exercise for arm and leg muscles.

• While carrying grocery or shopping bags, work out your biceps with some curls. Keep your elbows at your sides and your palms up, and raise the bags towards your shoulders several times.

Curb Your Appetite Here are a couple suggestions to keep your body from craving those extra calories without denying it the nutrition it needs: Start Strong. People who eat a healthy breakfast generally feel less hungry throughout the day. Drink a glass of water or some tea just before a meal so your body feels less hungry. Eat slower meals to allow your body to realize when it is full. The faster you eat, the more you'll think that you are eating because you aren't full yet when in fact your body just hasn't yet processed being full.

Reward Yourself With Non-Food Items Treat yourself with a massage, a new CD, or some other treat for each week that you maintain your new weight. Sometimes people look at indulgent foods as rewards or comfort but you can distract yourself by indulging in other facets of your life.

Eat Healthier Snacks When you are hungry, don't reach for the greasy potato chips. Instead reach for something healthy like one of the following suggestions from QualityBooks.com: • Air-popped popcorn seasoned with herbs • Bagels • Breadsticks • Broth-based soup




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• Cereal, low-sugar, low-fat • Cocoa, low sugar, low-fat • English muffin • Fresh fruit • Frozen fruit-juice bars • Frozen yogurt • Gingersnaps • Graham crackers • Milkshake or low-fat milk and frozen fruit • Pita chips with salsa • Plain nonfat yogurt with fruit and cinnamon • Pretzels • Rye crisps or rice cakes thinly spread with peanut butter or low-fat cheese • Sorbet • Tabbouli • Vegetables marinated in vinegar or dipped in low-fat yogurt seasoned with herbs




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Snack Recipes One of the hardest parts about dieting is feeling guilty every time we crave a snack. Recipe4Living.com has some recipes that will satisfy your hunger in between meals and still maintain a healthy diet. Just make sure that you are only snacking when you are hungry and not for any other reason.

Guiltless Granola This granola is packed with healthy ingredients. Sprinkle it over vanilla yogurt for the perfect breakfast. Ingredients 3 C. old-fashioned oats 1 C. flax seeds 1/2 oat bran 1/2 C. wheat bran 1 C. sliced almonds 1 C. wheat germ Directions Heat oven to 350 degrees. Combine oats, and flax seeds in bowl. Pour mixture out onto baking tray and bake for 10 mins. Remove tray from oven and add oat bran, wheat bran and almonds, stirring to combine. Return tray to oven and bake for an additional 15-20 minutes, stirring every 5 minutes to ensure even cooking. The granola is done once the nuts are toasted. After baking, stir in wheat germ and allow granola to cool on the tray. Store in airtight container. Keeps at room temperature for a month. My Recipe Notes:




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Healthy Pumpkin Cranberry Bread This is a deliciously hearty bread with nutmeg, cloves and apple sauce. Ingredients 1 1/2 C. whole-wheat pastry flour 1 tsp. ground cinnamon 1 tsp. baking soda 1/2 tsp. baking powder 1/2 tsp. ground cloves 1/2 tsp. ground nutmeg 1/2 C. dried cranberries 1 C. unsweetened canned pumpkin 1 C. unsweetened applesauce 3/4 C. Splenda 2 large eggs 1 Tbs. melted butter 1 tsp. pure vanilla extract Directions Pre-heat oven to 350 degrees. Lightly coat an 8x4-inch loaf pan with cooking spray. In a large bowl, mix the flour, cinnamon, baking soda, baking powder, cloves and nutmeg. Toss in the cranberries. In a separate bowl, combing the pumpkin, Splenda, eggs, applesauce, butter and vanilla. Stir into the flour mixture and using a wooden spoon, mix enough to moisten. Pour the batter into the prepared pan and bake for 1 hour or until a toothpick inserted in the center comes out clean. Cool in the pan slightly, remove and continue cooling on a wire cake rack. Yield: 1 loaf My Recipe Notes:




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Sugar Free Low-Carb Gummy Worms If you're on a Low Carb diet and are craving something sweet, try this recipe on for size -- it's also great for a low carb Halloween celebration! Ingredients 1 large package (8 serving size) sugar-free Jell-O® or 2 small packages (4 serving size) 1 envelope each complementary flavor, unsweetened Kool-Aid® powder (for example: 1 cherry and 1 black cherry berry) 3 envelopes unflavored gelatin powder 1 C. boiling hot water. Directions Stir together all ingredients until dissolved. This may require a little time in the microwave. Pour mixture onto a dinner plate, and allow to set 20 minutes or so. Chill in the refrigerator until completely set -- a few hours. Peel the gelatin disk from the plate. Roll up jellyroll fashion and slice into thin "snakes" -- kitchen shears make this a snap. You can also make this recipe in candy-molds for fancier gummy candy, if desired. My Recipe Notes:




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No Sugar Low Fat Chocolate Chip Bread For a yummy treat thats easier on your waistline, try this bread infused with mini chocolate chips. Ingredients 2-1/4 C. reduced-fat Bisquick 1 package(4 serving size) Jell-O sugar-free instant chocolate pudding mix 2/3 C. nonfat dry milk powder 1/4 C. Splenda 2 Tbs. mini chocolate chips 1/4 C. chopped walnuts 2 large eggs slightly beaten 3/4 C. fat-free vanilla yogurt 1/2 C. cold water 2 tsp. canola oil 1 tsp. pure vanilla extract Directions Pre-heat oven to 375 degrees F. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine baking mix, dry pudding mix, dry milk powder, sugar substitute, chocolate chips and walnuts. In a small bowl, combine eggs, yogurt, water, oil, and vanilla extract. Add the liquid mixture to the dry mixture. Mix gently just to combine. Evenly spread batter into prepared loaf pan. Bake for 45-50 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 12 slices. My Recipe Notes:




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Crockpot Rice Pudding (Low Calorie) You can still enjoy the slow-cooked goodie, and watch your calories (or sugar intake!). Ingredients 1/2 gallon milk (I use powdered milk mixed up) 1 C. regular rice (not instant) 1 C. Splenda 3 eggs 1 Tbs. Vanilla 1 can evaporated milk Pam cooking spray Directions Spray crock-pot with Pam, ( my crock pot is the one with a heating bottom/non -stick aluminum pot) . Pour milk and rice into pot, cover and cook on high for 2 hours (if using the crock-pot like do, it will cook up much sooner than 2 hours on high). Cook until soft and stir often. Mix sugar, eggs and evaporated milk & vanilla with whisk. Pour into crock-pot. Cook 45 minutes or so, once again stirring occasionally. I add raisins and cinnamon just before it is finished cooking. This makes enough for 4 good servings My Recipe Notes:




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Lunch Ideas Since we live amongst the temptation of many chain restaurants with unhealthy lunch options, it's not always easy to eat healthily during the day. Prepare some of these recipes the night before work or school for a lunch that's healthier and just as tasty as anything else you would have purchased.

Low Fat Macaroni and Cheese Made with low-fat cheese, skim milk and whole wheat flour, you can make your favorite comfort food without the guilt. Ingredients 1 1/2 C. macaroni, cooked and drained 1 small onion, chopped 9 slices, 2/3 oz. each low-fat sharp Cheddar cheese 1 12 oz. can evaporated skim milk 1/2 C. low sodium chicken broth 2 1/2 Tbs. whole wheat flour 1/4 tsp. Worcestershire sauce 1/2 tsp. dry mustard 1/8 tsp. pepper 3 Tbs. bread crumbs 1 Tbs. margarine, softened Directions In deep 2-quart casserole dish, sprayed with vegetable cooking spray, layer 1/3 macaroni, 1/2 onion and cheese. Repeat layers, ending with macaroni. Whisk milk, broth, flour, mustard, Worcestershire sauce and pepper until well blended. Pour over layers. Mix bread crumbs and margarine. Sprinkle over casserole. Bake uncovered at 375 degrees for 30 minutes until hot and bubbly. Yield: 4 servings My Recipe Notes:




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Mediterranean Vegetable Wraps A great vegetarian wrap with smoked tofu, eggplant, spinach, and herb mustard. Ingredients Olive oil cooking spray 4 slices eggplant, about 1/2 inch thick 1 clove garlic, minced 4 oz. fresh spinach, stemmed and washed, or frozen spinach Sea salt to taste Freshly ground black pepper to taste 2 large flatbreads such as lavash or flour tortillas (preferably whole wheat) 2 red lettuce leaves 2 oz. smoked tofu, sliced 1 small roasted red pepper (jarred is fine), sliced 1 plum tomato, sliced lengthwise Herb Mustard: 1/4 C. Dijon mustard 1 tsp. minced shallots 1 tsp. chopped fresh rosemary, thyme or basil 1/2 tsp. cracked black pepper Directions In a small bowl, combine all ingredients except for the Herb Mustard. Set aside. Spray a stovetop grill pan with cooking spray and heat over medium-high heat. Spray eggplant slices with cooking spray and grill until tender, about 5 minutes per side. (The eggplant may also be cooked on an outdoor grill or under a broiler.) Set aside. Spray a large sauté pan with cooking spray and place over medium heat. Add garlic and cook, stirring, until soft, about 2 minutes. Add spinach and cook until it wilts, about 2 minutes. Season with salt and pepper and let cool slightly. Squeeze out excess water. Place a flatbread on a work surface and spread with Herb Mustard. Lay lettuce leaf on top, followed by half of the eggplant, spinach, tofu, pepper and tomato slices. Roll up tightly. Repeat with the remaining flatbread and fillings. Slice each wrap in half. My Recipe Notes:




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Healthy English Muffin Pizzas I love English muffin pizza but am watching my weight. Just swap a few things out and enjoy. Ingredients 1 pkg. whole wheat or low-fat whole wheat English muffins 1 bag reduced or no-fat mozzarella 1/4 C. low-fat or no-fat ricotta, optional 1/2 C. grated Parmesan cheese 1 sm. can sliced mushrooms, optional 1 broccoli crown, steamed and chopped small (or any vegetables you like), optional 1 C. tomato sauce Directions Toast English muffins. Place muffins on foil-lined cookie sheet and spread sauce on top (not too much or they will mush up). Add any mixture of vegetables you are using. Sprinkle with 1/4 tsp. Parmesan. If using, add 1/4 - 1/2 tsp. ricotta and top with mozzarella. Bake at 350 about 4 minutes and then broil to get cheese bubbly. Enjoy with a healthy salad of lettuce, carrots, and cucumbers with homemade balsamic dressing. Allow at least 4 halves per person. My Recipe Notes:




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Sesame Ginger Beef Wraps These carb-friendly wraps are packed with protein and veggies with tons of flavor! An excellent lunch or dinner. Ingredients 10 burrito-size flour tortillas 1 Tbs. vegetable oil, divided 1 lb. flank steak, sliced very thin across grain 1 C. sesame ginger stir fry seasonings, divided 4 C. broccoli florets 1 red bell pepper, chopped into 1/2 inch pieces 1 5 oz. can sliced water chestnuts, drained Directions In large skillet, heat 1/2 of the oil over high heat. Add steak and cook 3 minutes. Stir in 1/3 C. sesame ginger stir fry seasonings. Cook 1 minute; remove steak mixture to bowl. Add remaining oil and heat over medium-high. Add broccoli, red pepper and water chestnuts. Stir fry until almost tender, about 5 minutes. Add steak mixture and remaining 2/3 C. stir fry seasonings. Cook 4 minutes. Place about 1/2 C. mixture on each tortilla; fold in sides and roll up tightly. Slice wrap in half diagonally to serve. My Recipe Notes:




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Tasty Low Carb Turkey Fajita Wraps This is a great recipe for anyone who is watching their weight. Serve for lunch or dinner. Ingredients 1 C. olive oil, cold pressed 1/2 red onion (chopped) 2 red peppers (chopped) 1 clove garlic (minced) 1 Tbs. ground cumin 1 tsp. Chili Powder 1/8 tsp. cayenne pepper 1 Tbs. cilantro 1 tsp. chili powder 1 fresh turkey breast, thinly sliced To taste salt and pepper Directions Add mixture to one leaf red leaf lettuce with shredded jack cheese, sprinkle cilantro, and a dab of sour cream if you like roll red leaf lettuce and use tooth picks to keep rolled. Serve and get a healthy delicious and filling meal. My Recipe Notes:




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Appetizer Recipes Having guests over or feeding the family doesn't mean we have to serve fattening appetizers. From fresh salads to yummy spreads, Recipe4Living.com has many recipes for meal starters that won't have you or you guests straying away from your diet.

Healthy Mushroom Spread Serve on thin slices of low-carb sourdough or French bread or use as a dip for fresh veggies. Ingredients 8 oz. reduced-fat cream cheese, softened 1 tsp. Worcestershire sauce 1 tsp. seasoned salt 1 Tbs. finely minced scallion (green onion) 1/4 lb. fresh mushrooms, finely chopped Directions Combine the cheese, Worcestershire sauce, scallion and seasoned salt. Stir in the finely chopped mushrooms. Cover and chill for at least four hours. Yield: 1 1/2 cups My Recipe Notes:




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Baby Spinach Salad with Raspberry Vinaigrette Top spinach with goat cheese crumbles and raspberries with toasted almonds and a home made vinaigrette dressing. Ingredients 6 C. baby spinach 1/2 C. goat cheese, crumbled 1 pt. fresh raspberries 1/4 C. sliced almonds 2 C. olive oil 2 cloves garlic, minced 2/3 C. raspberry vinegar 1 tsp. dry mustard 1 Tbs. shallots, finely chopped Salt and pepper to taste Directions Combine spinach, goat cheese, raspberries and almonds in a large bowl. In a cruet, combine olive oil, garlic, raspberry vinegar, dry mustard, shallots and salt and pepper and shake well. Pour dressing over salad and toss just before serving. My Recipe Notes:




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Weight Watchers' Sweet and Sour Turkey Meatballs This is a Weight Watchers recipe that is 2 points for 4 meatballs. Ingredients 2 Tbs. dried parsley 2 Tbs. seasoned bread crumbs 2 lb. lean ground turkey 6 tsp. spicy mustard 2 cloves garlic, minced Cooking spray 4 tsp. dried oregano 16 oz. canned tomato sauce 2 1/2 tsp. chili powder 1 C. artificial sweetner, or to taste Directions Preheat oven to 350 degrees. Coat a large, rimmed baking sheet with cooking spray. In a medium bowl, combine turkey, parsley, bread crumbs, garlic, and oregano; mix thoroughly. Shape turkey mixture into 48 1-inch balls; place on baking sheet. Bake meatballs for 25 minutes. Transfer to a slow cooker and set on low heat to keep warm. Or place meatballs in a heated chafing dish. Meanwhile, combine remaining ingredients in a small bowl. Pour over meatballs and let heat about 10 minutes. My Recipe Notes:




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Low Fat Asian Beef and Broccoli Lettuce Wraps These wraps feature the leafy lettuce curled around an Asian-inspired mixture of stir-fried beef steak strips and favorite vegetables. The wraps make a nutritious low-fat family meal that's easy to prepare and to eat. Ingredients 1 lb. top round steak, cut 1 inch thick (see note) 4 C. fresh stir-fry vegetable mixture (broccoli, carrots, sugar snap peas) 2 tsp. vegetable oil 8 Boston or red-leaf lettuce leaves For the sauce: 2 Tbs. hoisin sauce 2 Tbs. orange juice 2 Tbs. rice vinegar 2 Tbs. soy sauce 2 tsp. cornstarch Directions To make the sauce: Combine hoisin sauce, orange juice, rice vinegar and soy sauce in small bowl. Stir in cornstarch; set aside. Cut beef steak lengthwise in half, then crosswise into 1/4-inch-thick strips. Place beef and 1/4 C. sauce in medium bowl; toss to coat beef. Cover and marinate in refrigerator 30 minutes. Combine vegetable mixture and 1/2 C. water in large nonstick skillet; bring to boil. Reduce heat to medium; cover and cook 4 to 6 minutes or until vegetables are crisp-tender. Drain vegetables; set aside. Remove beef from marinade, discard marinade. Heat oil in same skillet over medium-high heat until hot. Add half the beef; stir-fry 11/2 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining beef. Combine vegetables and beef in skillet. Stir in remaining sauce; cook and stir over medium-low heat 1 to 2 minutes or until thickened and bubbly. Serve with lettuce leaves for wrapping. Makes 4 servings. My Recipe Notes:




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Low Fat Potato Soup Tasty low fat version of a classic! Ingredients 1/4 C. chopped onion 1 Tbs. butter 2 lg. potatoes, peeled and cubed 1 tsp. bouillon powder 1 C. water 4 oz. fat free cream cheese 1/8 C. flour 1 1/2 C. milk, at room temperature Directions In stockpot, saute the onions with the butter until clear. Add potatoes, bouillon powder and water. Cover and cook for 15 minutes on medium heat. In small bowl, combine cream cheese and flour. Put other mixture in and stir. Slowly add the milk. Bring it to a boil for one minute. Use a rubber scraper to make sure you aren't sticking to the bottom. My Recipe Notes:




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Main Course Recipes For filling recipes with the right kind of nutrition, try these recipes. You'll be surprised how tasty healthy meals can be if you use the right ingredients. From a healthy lasagna to low fat meatloaf, you won't even feel like you're cutting your favorite foods out of your diet.

Healthy Chicken and Pasta You'll love how good eating healthy tastes with Italian recipes like this one. Ingredients 8 oz. Fresh pasta shells, or 6 ounces Dry pasta shells 1 1/4 pounds Fresh spinach 1 pound Chicken breast; boneless, skinless, grilled, cut 1" cubes 4 medium Cloves garlic, chop fine 1 tsp. Olive oil, or Vegetable spray 1 C. Chicken broth 1/2 tsp. Nutmeg or mace Salt and pepper 1/2 C. Parmesan cheese, grate Directions Cook the spinach in the broth until tender. Drain and reserve broth. Mash out excess liquid. Cook pasta. Preheat a sauté pan or heavy skillet over medium heat, add the oil or vegetable spray and sauté the garlic, stirring constantly, until it is white. Don't allow it to brown. Add the spinach and nutmeg or mace, salt and pepper. Add the chicken pieces to the spinach, stir and turn and add a small amount of the reserved cooking broth. Stir and turn the spinach until it is hot, adding broth as necessary. Remove pasta and immediately drain. Add the shells into the spinach mixture and blend well. Serve immediately with Parmesan. Serves 4. My Recipe Notes:




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Weight Watchers' Chicken in Spicy Lemon Sauce A fabulous weight conscious chicken dish that has a spicy kick. Ingredients 1 Tbs. Chef Paul Proudhomme's Meat Magic 4 -4 oz. boned, skinned chicken breasts 1 3/4 C. fat free chicken broth 1/4 tsp. lemon zest 2 Tbs. lemon juice 1 Tbs. julienne jalapeno peppers 20 green peppercorns 1 Tbs. cornstarch 1-2 packages Equal Directions Preheat 8-inch skillet over high heat for 4 minutes. On each side of each chicken breast sprinkle 1/4 tsp. Meat Magic, and place them in hot skillet. Cook 4-5 minutes turning once or twice. Remove chicken from skillet and set aside. Immediately add 1/2 C. fat-free chicken broth to skillet and deglaze it, then add carrot, lemon zest and lemon juice, pepper, and peppercorns. Cook and reduce liquid for about 2 minutes. Add 1 C. of chicken broth and cook 3-4 minutes. Add cornstarch and remaining chicken broth and stir until dissolved. Add this mixture to pan and whisk it thoroughly into the sauce. Let it come to a boil, reduce heat, add chicken and simmer for 4-5 minutes, turning once. Remove skillet from heat and whisk in Equal (1-2 minutes) to taste. Serve immediately over rice. My Recipe Notes:




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Healthy Eggplant Parmesan A lower-fat version for those watching their weight. Ingredients 4-5 large eggplant 2-3 C. whole-wheat bread crumbs 2-4 eggs beaten olive oil 3 C. shredded reduced-fat Mozzarella cheese 1/2 C. grated reduced-fat Parmesan cheese 1/2 C. grated reduced-fat Romano cheese 1 lb. sliced fresh mushrooms 1 lb turkey bacon 1 large onion chopped 1 tsp. coarse ground black pepper 2 qts, pasta sauce 3 Tbs. finely chopped garlic 3/4 C. finely chopped fresh herbs (parsley, oregano, thyme; whatever you like) extra virgin olive oil Directions Pre-heat oven to 350 degrees F. Cut turkey bacon into pieces and fry until crispy. Drain on paper towels. Sauté onions, garlic and mushrooms in olive oil. Drain and set aside. When both mixtures are drained, combine in a bowl and set aside. Wash eggplant and dry with clean cloth. Cut off thin slice at both ends and discard. Do not peel. Cut into 3 inch slices. Dip in egg and then in breadcrumbs. Brown in olive oil on both sides until light brown. Place on paper towels to drain off excess oil. Combine the three cheeses and herbs in a mixing bowl. Set aside. Mix pasta or pizza sauce with pepper. Put some of the sauce mixture into a baking pan lightly sprayed with cooking spray. Alternately layer breaded and browned eggplant, onion/mushroom/bacon/garlic mixture, cheese/herb mixture, and sauce in pan. Repeat until all ingredients are used up. Cover with heavy- duty foil. Bake at 350 degrees F for 1 hour. Let rest 15 minutes and then serve. Leftovers, if any, freeze well. My Recipe Notes:




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Low Fat Meatloaf Make a mixture of ground turkey and extra lean ground beef even leaner by stretching it with shredded potato. Fat free egg whites bind it all, and barbecue sauce replaces the bacon on top. Ingredients 12 oz. 90% lean ground beef 12 oz. ground turkey 1 potato, shredded and peeled (1 C.) ¾ C. finely chopped bell pepper ¾ C. finely chopped onion 1/3 C. barbecue sauce Whites from 2 large eggs 2 tsp. minced garlic 1 ½ tsp. salt ½ tsp. each: dried Italian seasoning and pepper Directions Heat oven to 375 degrees F. Have a 9x5x3 inch loaf pan ready. Put all ingredients except 2 Tbs. of the barbecue sauce in a large bowl. Mix until blended. Pack into pan. Brush with remaining 2 Tbs. barbecue sauce. Bake 1 hour to 1 hour 10 minutes, until no longer pink in middle and meat thermometer reads 160 degrees F. Serves 8 My Recipe Notes:




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Healthy Vegetable Lasagna This recipe can be completely assembled and baked up to 2 days ahead of time. Cover and store in the refrigerator. It's creamy but not heavy. The broccoli adds a wonderful crunch, and the mushrooms and olives a great flavor. Ingredients 1 Tbs. olive oil 1/2 large onion, chopped 3 C. sliced mushrooms 2 cloves roasted garlic, minced 3 C. broccoli florets, blanced 1/4 C. sliced black olives 1 C. low-fat ricotta cheese 1/2 C. silken tofu 2 Tbs. packed soy protein powder 1/4 tsp. oregano 1/4 tsp. basil 1 (8-oz.) package whole wheat lasagna noodles 3 C. tomato sauce 12 oz. shredded soy mozzarella Directions Preheat oven to 350 F. Heat olive oil in a nonstick skillet; add onion and cook until soft, about 5 minutes. Add mushrooms and garlic and cook until mushrooms are soft, about 3 minutes longer. Remove from heat and add broccoli and olives. Mix gently. Combine ricotta cheese, tofu, soy protein powder, and herbs in a medium bowl until blended. Bring 4 quarts water and 1/2 tsp. olive oil to a boil. Add lasagna noodles and boil 12 minutes or until tender. Drain and rinse under warm water. Moisten the bottom of a 9X9-inch pan with 2 Tbs. of the tomato sauce. Put down a single layer of noodles. Spread with one-third of the ricotta mix, one-third of the vegetables, 2/3 C. tomato sauce, and one-fourth of the mozzarella. Repeat twice. Cover with remaining noodles, tomato sauce, and mozzarella. Bake in a preheated oven for 45 minutes or until bubbling. Yield: 6 servings My Recipe Notes:




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Side Dish Recipes Sometimes the efforts of our healthy main courses can go down the tubes if we serve a side dish that's high in bad fats. That's why Recipe4Living.com has put together some great suggestions for healthy side dishes that won't be the wrong kind of complement to your healthy main course.

Guiltless Mashed Potatoes Low-fat milk and rosemary flavor this simple recipe without adding tons of butter. Ingredients 2 lb. red potatoes, peeled 1 sprig fresh rosemary 1/4 C. low-fat milk 1/4 C. chicken broth 1 tsp. salt 1/4 tsp. freshly ground pepper Directions Bring potatoes, rosemary sprig and enough cold water to cover by 2 inches to boil in large saucepan. Reduce heat and simmer 18-20 minutes, until potatoes are fork-tender. Drain potatoes; discard rosemary. Microwave milk and broth in microwave-proof cup until hot, 1 minute. Return potatoes to saucepan and cook 2 minutes over low heat to dry. Coarsely mash potatoes with potato masher or large wooden spoon. Stir in broth mixture, salt and pepper until well combined and heated through. Yield: 6 servings From: Ladies' Home Journal My Recipe Notes:




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Cauliflower and Carrot Stirfry This is a very healthy and delicious recipe. Everyone loves it, even though it has vegetables in it. Your family will too! Ingredients 3 Tbs. vegetable oil l/2 head cauliflower, cut into small florets 3 carrots, sliced diagonally 2 scallions, sliced diagonally l Tbs. lemon juice l/2 tsp. dill weed l/4 tsp. salt Directions Heat oil in wok until hot. Stir-fry cauliflower and carrots until crisp and tender, about 3 minutes. Add scallions, continue to cook for l minute. Add lemon juice, dill weed, and salt. Stir-fry until well-cooked. My Recipe Notes:




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Baked Low Fat French Fries These fries bake, so they use very little oil, but they're flavored with so many spices that they taste amazing. Ingredients 2 large potatoes (cut into wedges 1/2" thick) 2 tsp. oil 1/4 tsp. black pepper 1/4 tsp. sea salt 1/4 tsp. paprika 1/4 tsp. cayenne pepper 1/4 tsp. garlic powder Directions Toss all ingredients in a large bowl to ensure all fries are coated with oil and spices. Place potatoes on a sprayed or lightly greased baking sheet. Bake for 40 minutes at 400 degrees. After about 20 minutes, shake pan to redistributed fries to ensure even browning. If you prefer your fries thinner, cut wedges to 1/4" and decrease cooking time to 30 minutes. My Recipe Notes:




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Low Carb Spaghetti Squash Patties A pancake without any starch, these little gems make great side dishes. You can dress them up with all kinds of sauces or dressing, but sometimes they are nice simply cooked in olive oil and sprinkled with a little salt and coarsely ground pepper. Ingredients 1 medium spaghetti squash, cooked 4 eggs 2 Tbs. chopped green onion or chives Salt and pepper to taste Oil for skillet (use olive oil or any other healthy oil for frying) Directions Add eggs, onion or chives, salt and pepper to cooked spaghetti squash. Form into 3 inch patties. Heat oil in a skillet and cook for 3-4 minutes on each side. For a different flavor, you can sauté the patties in butter. For an Asian flair, sauté in canola oil mixed with a few drops of sesame oil, serve with soy sauce. Make sure to drain or pat all patties dry of excess oil. Makes About 30 Patties. My Recipe Notes:




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Barley and Vegetables This low-fat, low-sodium dish makes a healthy and flavorful side item to grilled chicken or other dishes. Ingredients 3 C. water 1 C. uncooked barley 1 Tbs. low-sodium beef bouillon granules 1-3/4 C. zucchini cut in 1/4-inch slices (about 2 small) 1 C. sliced celery (about 2 medium stalks) 1/4 C. chopped onion (about 1 small) 1 C. sliced mushrooms (about 3 ounces) 2 tsp. chopped fresh basil or 3/4 tsp. dried basil leaves 2 Tbs. margarine 1 jar (2 ounces) diced pimientos, drained 1 Tbs. lemon juice Directions Heat water, barley, and bouillon granules to boiling in 3-quart saucepan; reduce heat. Cover and simmer about 1 hour, or until barley is tender and all liquid is absorbed. Cook zucchini, celery, onion, mushrooms, and basil in margarine in 10-inch non-stick skillet about 10 minutes, stirring frequently, until the celery is crisp-tender. Stir in barley and the pimientos. Cook over medium heat about 5 minutes, stirring occasionally, until barley is hot. Stir in lemon juice. My Recipe Notes:


Sauces and Dressing Recipes We all like flavor in our food which often requires a good tasting sauce. Make these low fat dressings and sauces to add an extra healthy oomph to your meals.

Low Fat Gravy A simple sauce that goes well over any meat dish. Ingredients 1/2 C. finely chopped onion 1/2 C. finely chopped fresh mushrooms 2 Tbs. chopped fresh parsley 2 C. reduced-sodium fat-free beef or chicken broth, divided 2 Tbs. cornstarch Pinch pepper Directions In a saucepan, sauté onion, mushrooms and parsley in 1/4 C. broth until vegetables are tender. Combine cornstarch, pepper and 1/2 C. of broth; stir until smooth. Add to pan with the remaining broth. Bring to a boil, stirring occasionally; boil for 2 minutes. Yield: 2 cups Diabetic Exchanges: One 1/4-C. serving equals a free food; also, 19 calories, 28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate, 1 gm protein, 1 gm fat. My Recipes Notes:



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Very Low Fat Ranch Dressing It may not be an exact replica of the creamy, fatty version, but this dressing will liven up any salad. And with zero Weight Watchers points, it's hard to pass up! Ingredients 2/3 C. low-fat cottage cheese 1/8 tsp. garlic and / or onion powder 1-2 tsp white wine vinegar or tarragon vinegar 2 Tbs. non-fat milk 1 Tbs. chives, chopped Directions Puree all ingredients in blender. Refrigerate in tightly sealed container. Yield: 1 cup, serving size 1 Tbs. Weight Watchers: 0 points per serving My Recipes Notes:




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Low Fat Potato Cream Sauce Who says you have to steer clear of cream sauces just because you're on a diet? Try this great low-fat option! Ingredients 4 oz. potatoes, peeled and diced 1/2 C. water 1 Tbs. butter flavored granules 1 Tbs. onion powder 1 tsp. chicken bouillon granules 1/2 C. evaporated skim milk 1/8 tsp. white pepper (optional) Directions In a small saucepan, combine potato and water. Bring to a boil. Cover and simmer for about ten minutes or until potato is tender. Using an electric mixer, blend potatoes until smooth. Stir in the milk along with the remaining ingredients. (You may need to add as much as 1/2 C. additional milk to make mixture sauce consistency). Use sauce as a base for creamy soups, casseroles and scalloped potato dishes. Yield: 2 cups My Recipes Notes:




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Healthy Strawberry Sauce Great over frozen yogurt or angel food cake. Ingredients 2/3 C. sugar or Splenda 1 pint strawberries, washed and hulled 1/3 C. water 1 Tbs. lemon juice Directions Place sugar (or Splenda) and 1/3 C. water in a small saucepan, stir and bring to a boil. Simmer until the sugar is completely dissolved. Allow the syrup to cool completely. Hasten cooling by setting pan in a shallow bowl of ice water. Place half the berries in the jar of a blender; add lemon juice and all the cooled syrup. Puree until smooth. Press through fine sieve to remove some of the strawberry seeds, if desired. Coarsely chop remaining strawberries and add to strawberry puree. Serve. Can be stored refrigerated, in tightly covered containers for up to 4 days. My Recipes Notes:




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Low Fat Herb Dressing This is a versatile dressing that you can make differently every time. Experiment with different herbs to really add life to your salad. Ingredients 1/4 C. part skim ricotta cheese or low fat cottage cheese 3/4 C. plain nonfat yogurt, fat free/light mayonnaise or buttermilk 2 Tbs. lemon juice, herb vinegar or wine vinegar 1/2 clove garlic, minced finely 2 Tbs. minced fresh herbs Directions Process the cheese in a food processor or blender till smooth, and yogurt, lemon juice and garlic and blend again. Stir in herbs. Note: For the herbs you can use fresh dill, chives, basil, mint, cilantro, oregano, thyme, lemon balm or any lemon herb, parsley or green onion. My Recipes Notes:




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Dessert Recipes Dessert is one of the hardest courses to get through when it comes to dieting. Many of us sweet tooths are often tempted by overly indulgent dessert recipes that will do nothing but increase the waistline. But, Recipe4Living.com has tons of recipes that allow us the ability to diet and still have dessert. It's an irony we still can't get over but are oh so thankful for!

Weight Watchers' Cheesecake This is so easy to make and tastes really good. Ingredients 1 32 oz. container fat free plain yogurt 3 boxes sugar free fat free vanilla pudding 8 oz. fat free Cool Whip Pre-made reduced fat graham cracker crust Directions Mix pudding with yogurt. Fold in Cool Whip. Pour into graham cracker crust. My Recipe Notes:




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Healthy Fruit Coffee Cake Made with whole-wheat pastry flour and Splenda, this is a cake that anyone can eat, no matter the diet! Ingredients 1 large egg 1/2 C. plus 2 Tbs. Splenda, divided 1 1/4 C. whole-wheat pastry flour 2 tsp. baking powder 3/4 tsp. fine sea salt 1/3 C. buttermilk 3 Tbs. butter or margarine, melted 1 C. fresh blueberries, raspberries, or any non-citrus fruit 1/4 C. slivered almonds Directions In a mixing bowl, beat egg and 1/2 C. Splenda. Combine flour, baking powder and salt. Add alternately with buttermilk to Splenda/egg mixture, beating well after each addition. Stir in butter. Fold in berries. Pour into 8-inch square baking pan that has been sprayed with cooking spray. Sprinkle with the slivered almonds. Sprinkle with the remaining Splenda. Cover and chill overnight. Remove from the refrigerator 30 minutes before baking. Bake at 350 degrees for 30 - 35 minutes. Serve warm. Yield: about 9 slices My Recipe Notes:




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Low Fat Tiramisu A yummy light dessert, that does not have raw eggs and uses Cool Whip instead of heavy whipped cream. Ingredients 2, 8 oz. pkgs light cream cheese ( Neufchatel ), softened 1 cup sifted Powdered Sugar 4-5 tbsp coffee liqueur 2 8-oz. containers Cool Whip, thawed 1/2 C. sour cream (fat free or regular) 2-3 pkg. purchased Lady fingers or 1/2 C. strong black coffee 13 Tbs. coffee liqueur (divided throughout recipe) cocoa powder + shaved sweet chocolate for between layers and for top. Chocolate syrup for decorating the Plate ( optional ) Directions 1. For filling: In large bowl, combine the cream cheese, powdered sugar, and 5 Tbs. coffee liqueur; beat with an electric mixer on med. speed until blended and smooth. Stir in 1 container of the Cool Whip. set aside. 2. For the frosting: In another bowl, combine the second container of Cool Whip, the sour cream and 4 Tbs. coffee liqueur and set aside 3. Use a square 8-9 inch Pyrex baking pan. Line the bottom with Saran wrap and let it hang over the pan on 2 sides (o you can lift cake out of the pan for cutting and serving). Put split ladyfingers close in bottom of pan so they cover the bottom. Paint lady fingers lightly with mixture of strong black coffee and 4 Tbs. coffee liqueur. Do not soak. Next, spread half of the filling evenly on the lady fingers. Sift a light layer over with cocoa powder, and spread with grated or shaved ( use a vegetable pealer) sweet or semisweet chocolate. 4. Repeat process for each layer (2-3 layers). Spread the frosting on top, swirl it around to cover the cake. Sift with cocoa powder and decorate with shaved chocolate curls. Cover lightly with foil and refrigerate for several hours. To serve: lift up the cake out of the pan grabbing the both ends of the Saran wrap, put on flat surface and cut into equal size squares. Swirl the serving plates with chocolate syrup to decorate before putting the cake on the plates. My Recipe Notes:




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Weight Watchers' Bread Pudding This version of bread pudding will not leave you feeling guilty. Ingredients 8 slices reduced-calorie whole-wheat bread, cut into 1-inch pieces 1/2 C. raisins 4 C. skim milk 1 1/3 C. fat-free egg substitute 3 Tbs. sugar 1 Tbs. vanilla extract 1/2 tsp. cinnamon Directions Preheat oven to 350 F. Spray a 2-quart casserole with nonstick cooking spray. Place bread in casserole; sprinkle with raisins. In medium bowl, combine milk, egg substitute, sugar, vanilla and cinnamon; pour evenly over bread mixture. Bake until a knife inserted in center comes out clean, about 55 minutes. Cool in pan on a rack 10 minutes. Serve warm. Serves 8. My Recipe Notes:




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Lower Fat Blackberry Cobbler Made with nonfat yogurt and egg whites, this sweet cobbler is a smart choice. Ingredients 1 3/4 lbs. Blackberries 3/4 C. sugar 2 Tbs. All purpose flour 1 tsp. Lemon zest 1 Tbs. Lemon juice 1 tsp. Vanilla extract 1 C. all purpose flour 1/2 tsp. Baking powder 1/2 tsp. Baking soda 1/2 C. plain nonfat yogurt 2 Tbs. Lemon juice 2 Tbs. Unsalted butter, melted 1 tsp. Vanilla extract 2 egg whites Directions Preheat oven to 400F. Combine blackberries with next 5 ingredients in a lightly buttered 7x11 inch baking dish. Toss to combine. Set aside. Sift together remaining flour, baking powder and baking soda in a mixing bowl. Set aside. Combine remaining ingredients in a mixing bowl. Mix thoroughly. Stir into flour mixture until mixture is just moistened. Drop by spoonfuls on top of blackberry mixture. Bake 30 minutes, or until crust is golden and mixture is bubbling. This recipe serves 8 people. My Recipe Notes:




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The contents of this eCookbook, including all recipes, are the property of Recipe4Living and cannot be distributed or published without permission from Recipe4Living. Any syndication requests may be directed to Recipe4Living. © 2008, Ampere Media LLC, All Rights Reserved.


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