Almond-Crusted Fish

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  • Serving Size:  1/4 of recipe        
  • Yield: 4 servings

Ingredients

  • 1 pound mild whitefish  filets (sole, flounder, tilapia, etc.) *
  • 1⁄3  cup  sliced  almonds *
  • 2 Tablespoons reduced-fat margarine, melted **
  • 2 Tablespoons lemon  or lime juice
  • 1 teaspoon Worcestershire sauce
  • ½ teaspoon paprika
  • ¼ teaspoon pepper
  • No-fat vegetable spray

* Find other  varieties of fish on sale? Substitutions are fine! Almonds  too expensive? Try
another inexpensive nut or leave them  out — no problem!
** To further reduce the fat in this lowfat recipe,
spray  fillets with butter-flavored vegetable spray  and eliminate  the reduced-fat margarine.

Instructions

  • Preheat oven to 375 degrees. Coat  a 9×13-inch baking  pan  with no-fat  vegetable spray.
  • Rinse and  pat fish dry, then  arrange in pan  in a single layer.
  • In a small bowl, mix almonds, margarine, lemon  or lime juice, Worcestershire sauce, and 
    pepper.
  • Top filets with above mixture,  spreading evenly, then  sprinkle  with paprika.
  • Bake 12-15  minutes or until fish flakes easily.

ANYTIME PIZZA

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Serving Size: 1 slice of bread Yield: 2 servings

Ingredients

  • Half a loaf Italian or French bread split lengthwise, or 2 split English muffins
  • ½ cup pizza sauce
  • ½ cup lowfat shredded mozzarella or cheddar cheese
  • 3 Tablespoons chopped green pepper *
  • 3 Tablespoons sliced mushrooms, fresh or canned *
  • Italian seasoning (optional)
    * Add or substitute vegetable toppings as desired.

Instructions

  • Toast the bread or English muffin until slightly brown.
  • Top bread or muffin with pizza sauce, vegetables, and lowfat cheese.
  • Sprinkle with Italian seasonings as desired.
  • Put bread in toaster oven or regular oven preheated to 350 degrees.
  • Heat until cheese melts.

ASIAN SALAD DRESSING

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Serving Size: 2 Tablespoons Yield: 5 servings

Ingredients

  • 2 Tablespoons vegetable oil
  • 3 Tablespoons red, cider, or white vinegar
  • 2 Tablespoons water
  • 2 teaspoons low-sodium soy sauce
  • 2 Tablespoons brown sugar
  • 2 Tablespoons lemon juice
  • ½ teaspoon garlic powder

Instructions

  • Put all the ingredients in a jar or bottle with a lid.
  • Put on the lid. Shake well.
  • Chill in refrigerator for at least 1 hour before serving.

NOTE: Try this dressing on cut vegetables or salad. After serving, keep any leftover dressing in the refrigerator.

BANANA SPLIT OATMEAL

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Serving Size: 1 Yield: 1 serving

Ingredients

  • 1⁄3 cup dry, quick-cooking oatmeal
  • 1⁄8 teaspoon salt
  • ¾ cup very hot water
  • ½ sliced banana
  • ½ cup nonfat yogurt

Instructions

  • Peel and slice the banana.
  • In a microwave-safe cereal bowl, mix together the oatmeal and salt. Stir in water.
  • Microwave on 100% power for 1 minute. Stir. Microwave on 100% power for another minute. Stir again.
  • Microwave an additional 30-60 seconds on 100% power until the cereal reaches the desired thickness. Stir again.
  • Top with banana slices and yogurt.

BREAKFAST BURRITO

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Serving Size: 1 burrito Yield: 4 servings

Ingredients

  • 11⁄3 cups cooked mashed black beans with 1 teaspoon canola oil, or use canned vegetarian refried beans
  • 4 corn tortillas
  • 2 Tablespoons chopped red onion
  • ½ cup chopped tomatoes
  • ½ cup low-sodium salsa
  • 4 Tablespoons nonfat yogurt, plain (optional)

Instructions

  • Mix beans with onion and tomatoes.
  • Microwave tortillas between two sheets of slightly damp white paper towels on high for 15 seconds.
  • Divide bean mixture between the tortillas.
  • Fold each tortilla to enclose filling.
  • Place on microwave-safe dish and spoon salsa over each burrito.
  • Microwave on high for 15 seconds.
  • Serve topped with yogurt, if desired.

CITRUS SALAD

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Serving Size: 1½ cups Yield: 8 servings

Ingredients

  • (You can use fresh citrus when it is inexpensive and in season. Or try 1 or 2 cans of mixed citrus fruits or mandarin oranges.)
  • 1 peeled grapefruit
  • 1 peeled orange
  • 10 cups fresh greens (lettuce)
  • 1 small red onion, sliced thin
  • 2 Tablespoons cider vinegar
  • 1 Tablespoon lime juice
  • 1 Tablespoon vegetable oil
  • 1 Tablespoon water
  • ¼ teaspoon black pepper
  • ¼ teaspoon cumin

Instructions

  • Cut fruit into bite-size pieces.
  • In a large bowl, toss fruit with lettuce and onion. Mix remaining ingredients for dressing. Drizzle over salad and toss just before serving.

CRISPY GARLIC FRIES

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Serving Size: 1/2 cup Yield: 6 servings

Ingredients

  • 2 medium baking potatoes, sliced thin
  • 2 medium sweet potatoes, sliced thin
  • 2 Tablespoons garlic powder

Instructions

  • Preheat oven to 450 degrees.
  • Line 2 baking sheets with foil and spray with baking spray.
  • Position potato slices in one thin layer on baking sheets; sprinkle with 1 Tablespoon garlic powder.
  • Bake 15-20 minutes until bottoms begin to brown, turn potatoes and sprinkle with remaining garlic powder. Continue to bake 10-15 minutes or until browned and crisp

CRUNCHY CHICKEN SALAD

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Serving Size: ¾ cup Yield: 5 servings

Ingredients

  • 2 cups chunked cooked chicken
  • ½ cup celery
  • ¼ cup green pepper
  • ¼ onion
  • ½ cucumber
  • ½ cup grapes
  • 1 small diced apple (leave the peel on)
  • ¼ cup lowfat yogurt, plain
  • ½ teaspoon (or to taste) garlic and/or onion powder
    NOTE: If you try this recipe and don’t like some of these fruits or vegetables, leave them out or substitute another crunchy, inexpensive favorite.

Instructions

  • Use leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces.
  • Chop the celery into small pieces.
  • Chop the green pepper into small pieces.
  • Peel and chop ¼ of an onion.
  • Peel and chop half of a cucumber.
  • Chop the apple into pieces. It’s OK to leave the peel on the apple.
  • Cut the grapes in half.
  • Put chicken, vegetables, fruit, and seasonings into a large bowl, add yogurt and stir until combined. Then serve on lettuce, crackers, or bread.

ITALIAN BEAN SOUP

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Serving Size: 1/18 of recipe Yield: 18 servings

Ingredients

  • 1 can (15 ounces) great northern beans
  • 1 can (15 ounces) red kidney beans
  • 2 cans (15 ounces each) pinto beans
  • 1 can (46 ounces) tomato juice or V8R vegetable juice
  • 1 can (15 ounces) Italian-style or stewed tomatoes
  • 1 can (15 ounces) vegetable broth, low-sodium
  • 1 can (15 ounces) drained green beans
  • 1½ Tablespoons Italian seasoning
  • 1 medium chopped onion
  • ¼ teaspoon black pepper
  • 2 fresh garlic cloves or 2 teaspoons garlic powder

Instructions

  • In a large pot, combine all ingredients.
  • Cover and simmer for 30 minutes.
  • Serve with Italian or French bread or whole-wheat rolls.
  • Note: Beans are a healthy, high-fiber alternative to meat. Freeze leftovers in plastic sealed containers with ½-inch air space under the lid.

Oprah’s Outasight Salad

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Serving Size: 1 cup Yield: 4 servings

Ingredients

  • (Feel free to add, subtract, or substitute to use your favorite and least expensive vegetables.)
  • 2 cups salad greens of your choice
  • 1 cup chopped vegetables (tomatoes, cucumbers, carrots, green beans)
  • 1 cup canned-in-juice pineapple chunks, drained, and/or fresh or canned mandarin orange segments
  • ¼ cup Dynamite Dressing (recipe below)
  • 2 Tablespoons raisins or dried cranberries
  • 2 Tablespoons chopped nuts, any kind

Instructions

  • Put mixed salad greens on a large platter or in a salad bowl.
  • In a large bowl, mix chopped vegetables and pineapple and/or orange segments. Add dressing and stir.
  • Spoon mixture over salad greens.
  • Top with raisins and nuts. Serve.

Dynamite Dressing

  • ¼ cup nonfat, fruit-flavored yogurt
  • 1 Tablespoon orange juice
  • 1½ teaspoons white vinegar
  • In a small bowl, mix all ingredients. Refrigerate until ready to serve.

PINEAPPLE ORANGE FROZEN YOGURT

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Serving Size: One-third of recipe Yield: 3 servings

Ingredients

  • 1 cup nonfat vanilla yogurt
  • ½ cup orange juice
  • 1 cup pineapple chunks, fresh or canned

Instructions

  •  Place yogurt and fruit in large plastic bag, flatten, and freeze overnight.
  • Combine fruit, yogurt, and juice in food processor or blender and blend until smooth.
  • If not served immediately, place back in the freezer to harden until ready to serve, up to 1 hour, stirring occasionally. Stir before serving.

RICE PUDDING

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Serving Size: ¼ cup Yield: 8 servings

Ingredients

  • 1 cup lowfat or skim milk
  • 1 cup water
  • 1 cup rice, uncooked
  • 2 large eggs
  • 1 cup evaporated (lowfat or fat-free preferred) milk
  • 1 teaspoon vanilla
  • ¼ cup sugar
  • 1⁄8 teaspoon ground cinnamon

Instructions

  • In a saucepan, heat milk and water.
  • Add rice, bring to a boil, lower heat to simmer; stir mixture every 10 minutes. Cook uncovered until rice is tender, about 30 minutes.
  • In a large bowl, mix eggs, ¾ cup evaporated milk, vanilla, and sugar. Set aside.
  • Add remaining ¼ cup evaporated milk to rice mixture.
  • Spoon 1 cup of rice mixture into egg mixture and stir. Pour egg-rice mixture into remaining rice.
  • Heat pudding until it boils, stirring continuously. Remove from heat, and sprinkle with cinnamon.

SEARED GREENS

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Serving Size: 1 cup Yield: 6 servings

Ingredients

  • 1½ pounds kale or collard greens
  • 2 Tablespoons vegetable oil or olive oil
  • 4 chopped garlic cloves
  • 1 cup water
  • ¼ teaspoon salt
  • 1 teaspoon black pepper
  • 2 Tablespoons cider vinegar

Instructions

  • Clean the greens thoroughly and cut stems away. Dry well and tear into salad pieces or slice across leaf into ½-inch pieces.
  • In a large deep pot or skillet with a cover, sauté garlic in oil. Add greens in pan with 1 cup water.
  • Cover pan and steam for 4 minutes.
  • Uncover, stir constantly until greens shrink. Add salt and pepper and continue to stir on high heat until mixture is thoroughly wet.
  • Sprinkle cider vinegar on mixture. Cover.
  • Turn off heat. Let stand until ready to serve.

ZESTY HERB SALAD DRESSING

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Serving Size: 2 Tablespoons Yield: 5 servings

Ingredients

  • 1 Tablespoon vegetable oil
  • 2 Tablespoons vinegar
  • 1/3 cup orange juice or tomato juice
  • ½ teaspoon oregano *
  • ½ teaspoon basil *
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
    * If you don’t have oregano and basil, substitute 1 teaspoon Italian seasoning.

Instructions

  • Put all the ingredients in a jar or bottle with a lid.
  • Put on the lid. Shake well.
  • Chill in refrigerator for at least 1 hour before serving.
    NOTE: Try this dressing on cut vegetables or salad. After serving, refrigerate any leftover dressing.