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Low Fat,
Low Carb Recipes


Low Fat Favorite Bread Stuffing
1/2 cup water
1 onion, chopped
3 cups sliced mushrooms (about 1/2 lb.)
2 celery stalks, thinly sliced
4 cups cubed bread
1/3 cup finely chopped parsley
1/2 teaspoon thyme
1/2 teaspoon marjoram
1/2 teaspoon sage
1/8 teaspoon black pepper
1/2 teaspoon salt
1 cup very hot water or vegetable stock

Heat 1/2 cup water in a large pot or skillet. Add the onion and cook 5 minutes. Add the sliced mushrooms & celery and cook over medium heat, stirring occasionally, until the mushrooms begin to brown, about 5 minutes. Preheat oven to 350F. Stir in bread & spices, salt & pepper. Lower the heat & continue cooking for 3 minutes, then stir in the water or stock, a little at a time, until the dressing obtains the desired moistness. Spread in an oil-sprayed baking dish, cover & bake for 20 minutes. Remove the cover and bake 10 more minutes.

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Low Carb Chicken Bisque
1/4 cup pre-cooked Chicken
1/2 cup heavy Cream
2 cups Chicken Broth
3 Tbs Butter
2 Carrots
2 Tbs Atkins Bake Mix
2 Tbs chopped Onions
1 Tbs Pimento
1 stalk of Celery

Finely shred the carrots. Finely chop onion pimento, chicken and celery. Place the broth, carrots, onions and celery in a stock pot and simmer for about 30 mins. Melt the butter in a small saucepan and add the Atkins bake mix and simmer for 1-2 more minutes. Strain the broth mixture and add to the butter and bake mix. Simmer until it thickens nicely, and then another 3-4 minutes. Add in the pimento and chicken, add salt to taste, (optional). Simmer for about 10 minutes, then last but not least, add the heavy cream and continue to simmer until entire dish is hot. Serves 4 approx. 5 carbs per serving.

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Lowfat Scalloped Potatoes
5 potatoes, sliced thin
1 cup grated, fat-free cheddar cheese
1 tsp. salt
1/2 tsp. black pepper
1 cup skim evaporated milk
1 cup hot water
3 tbsp. all-purpose flour

Make a sauce of 1 cup evaporated milk, 1 cup hot water, and 3 or 4 Tbsp of flour. Add salt & pepper. Cook sauce over low heat until thickened, stirring constantly. Peel & slice potatoes & cook in boiling water until tender.

Place a layer of potatoes in bottom of a 2 quart baking dish. Sprinkle a layer of grated cheese over potatoes. Add a layer of white sauce. Repeat layers ending with cheese on top. Bake in preheated 400 degree oven for 30 minutes. Thanks to Lori

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Lowfat Seafood Stir-Fry
2 cups mixed vegetables, chopped
(broccoli, carrots, onions)
1 package soba noodles
10 ounces imitation crab
3 tablespoons sweet and sour sauce
1 1/2 tablespoons Worcestershire sauce
4 tablespoons garlic flavor Chinese marinade
1 1/2 teaspoons brown sugar

Place vegetables in a microwave-safe bowl; cook on high until soft. Cook soba noodles according to package directions. Break seafood apart. Spray skillet with nonstick cooking spray (nonfat); cook seafood until done. Add all other ingredients and cook over medium heat 5-7 minutes.

Nutritional Information: Serving size: 1 cup, Calories: 480, Fat: 2 g, Cholesterol: 90 mg, Protein: 34 g, Fiber: 2.5 mg and Sodium: 210 mg.

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Low Carb Shrimp Newburg
1 1/2 lbs pre-cooked Shrimp
1/5 cup Heavy Cream
1/4 cup Butter
1 large Egg
2 Tbs Atkins Bake Mix
3/4 cup Lemon Juice
1/2 Tsp Salt
1/4 Tsp Paprika

Slice the shrimp meat into small bite size pieces. Melt the butter and add the bake mix, and mix well over low heat. Add the heavy cream and cook on low heat until thickened, stirring constantly. Immediately add the sauce to a well beaten egg and stir until smooth. Add the shrimp, lemon juice and paprika to the sauce and blend well. Serves 6. Approx 3 carbs per serving. Thanks to Sandy U.

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Low-Fat Coconut Cream Pie
1 large package instant coconut cream pudding mix
2 3/4 cups skim milk
9 inch reduced fat graham cracker pie crust

In medium bowl, combine pudding mix and milk; mix until smooth. Pour into pie crust. Chill for 1 hour. Makes 8 slices. Calories 228, Fat 3g, Fiber 0g.

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Lowfat Sun-Dried Tomato and Garlic Chicken
4 boneless, skinless chicken breasts
15-18 garlic cloves
1 onion, sliced
1 green pepper, sliced
1/2 cup sun-dried tomatoes (not packed in oil), chopped
1/4 cup white wine
1/2 cup chicken broth
1 teaspoon dried oregano
1/4 teaspoon ground black pepper

Rinse and cut all visible fat off of chicken breasts. Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat. Mince 2 of the garlic cloves, and place them in the skillet with the chicken breast in the skillet. Surround the chicken with the remaining garlic cloves. Cook the chicken for 2-4 minutes on each side, or until the chicken and garlic cloves are browned. Remove the chicken from the skillet. Lay the onions, green peppers, and tomatoes over garlic cloves in baking pan (9-13-inch). Arrange the chicken over the tomatoes, onions, green peppers, and garlic. Pour wine and broth over chicken, and sprinkle with oregano and pepper. Cover and bake at 350 degrees F for 25-30 minutes. Serve chicken breasts with the vegetables and pan juices. Makes 4 servings. Nutritional Information: Serving size: 1 chicken breast with vegetables, Calories: 210, Fat: 3 g, Cholesterol: 72 mg, Protein: 30 g, Fiber: 3.5 g, Sodium: 310 mg Thanks to Marla Hudgins.

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Low Fat Creamy Fruit Salad
2 each Gold & Red Delicious apples, diced
1 cup each red & green grapes, halved
8 oz can pineapple chunks
1 orange diced
Dressing:
2 Tbsp fat free softened cream cheese
1/4 cup fat free sour cream
1/4 cup fat free mayonnaise
3 packets sweetener

Mix cream cheese, sour cream, mayonnaise and sweetner together well, then pour in with fruit mix and chill. Thanks to Deb

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Hot Broccoli Dip
(this one is low fat!)
1 cup fresh broccoli florets chopped
2 tbsp onion, chopped
2 tbsp red bell pepper, chopped
1 oz (1/4 cup) Parmesan cheese, grated
1 garlic clove, pressed
1 cup (4oz ) shredded cheddar cheese
1/2 cup fat free sour cream
1/2 cup fat free mayonnaise
1/8 tsp ground black pepper
4 pita bread rounds

Preheat oven to 400°. Cut Pita bread in half using a pizza cutter. Slice bread open and cut each half into 8 triangles. Cover flat Baking Stone with bread triangles. Bake 8-10 min or until lightly browned and crisp.(64 chips)

Preheat oven to 350°. Chop broccoli, onion and bell pepper, place in a 1 qt bowl. Grate parmesan cheese, add 2 tbsp to vegetable mixture. Add garlic to vegetable mixture, along with remaining ingredients, mixing well, spoon into small baking dish. Bake 20-25 min or until heated through. Sprinkle remaining 2 tbsp Parmesan cheese over top and surround with Pita chips for serving. About 16 servings.

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Daune's Healthy Cookies
1 1/2 cup whole wheat flour
3/4 cup soy flour
1 cup whole oats
1/2 cup ground flax seeds (use coffee grinder to ground)
1/4 tsp cinnamon
1/4 tsp nutmeg
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 cup margarine (smart balance or any other low fat margarine)
1 cup sugar (splenda)
1 cup packed brown sugar
2 eggs (egg beaters)
1 tsp vanilla
1/2 chopped nuts
1/2 cup chocolate chips

Mix all dry ingredients together. Cream margarine & sugar until fluffy. Beat in eggs and vanilla, stir in dry ingredients. Add nuts and chips. Drop by heaping tsps 2 inches apart onto ungreased cookie sheet. Bake at 350 degrees, 10-12 minutes until golden brown. Thanks to Daune Graves.

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Larry's Crustless Pumpkin Pie
1 15 oz. can of Pure Pumpkin
2 8 oz. containers of FF plain yogurt
2 egg whites
1 large box of Jello FF pudding(vanilla or Butterscotch)
2 Tbsp Pumpkin Pie Spice(or cinnamon)
3/4 cup splenda

Mix all ingredients and put in a 9" pie plate (sprayed with Pam and lightly floured). Bake in preheated oven at 450°for fifteen minutes, and then 350° for 45 minutes.

Totally core with the exception of the little bit of flour on the pie plate. Cut into 8 pieces and top with Coolwhip lite - if you like (up to 6 Tbsp for only 1 additional point). Pie is 1 point if you're on FLEX plan.

This is my recipe. I took hints from other recipes I've found for pumpkin pie, but after several experiments, this is my personal recipe. This recipe was created by Larry Dommer.

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