got this recipe from her sister-in-law years ago. She lived on the Mexico/Texas border in
the 1950's. This is called, "Italian Hot Spaghetti".
1/2 cup Wesson Oil
2 pds. lean ground beef or turkey
Heat those ingredients over low heat till meat turns color. Do not brown.
Add: 3 large chopped onions
3 large chopped sweet peppers
3 cloves of garlic chopped
Let simmer 5 minutes. Put into a large sause pan and add 1 large can of tomato juice, 2
cans of tomato paste, 2 tbls. paprika, 2 tblsp. crushed red pepper, salt and pepper to
taste, 1 tblsp. sugar, 3 dashes of worc. sauce., 2 chopped hot peppers, and add a dash of
tobasco sauce. Cook about 2 hours over low heat. Add your spagetti noodles and your salad
and bread and you have a heart healthy meal! Have plenty of water nearby though to calm
your taste buds!!
LEMON AND PEPPER GRILLED HALIBUT (for 2)
1/4 cup fresh lemon juice
1 large garlic clove, pressed
1 10-to 12-ounce piece halibut fillet
(about 1 and 1/2 inches thick)
salt (to season)
pepper (to season)
1 teaspoon minced lemon peel
Lemon wedges (for garnish)
Place lemon juice and garlic in low bowl.
Add halibut and turn to coat.
Refrigerate 30 minutes to 1 hour.
Preheat barbecue (medium-high heat).
Brush halibut with olive oil.
Rub with lemon peel.
Season generously with pepper.
Season with salt.
Grill halibut until cooked through, turning once, about 8 minutes.
Transfer to plates and serve with lemon wedges. Serve with rice or a salad.
1 cup bran flakes
1 1/2 cups corn flakes
1/2 cup quick-cooking oats
1/2 cup raisins
1/2 cup sliced almonds
1 t. cinnamon
1/3 cup applejuice concentrate, thawed
Mix all ingredients (substitute your favorites). Spread on large baking sheet. Bake in
300-degree oven for 20 minutes or till crisp and lightly browned.. Cool. Store in
air-tight container. Makes 5 servings, 3/4 cup
1 cup plain non-fat yogurt
1 cup orange juice
2-4 ice cubes
Whip in blender until frothy. Serves 2
Variations: For the orange juice, substitute 1 banana or 1 cup blueberries, strawberries,
raspberries, pineapple or sliced peaches. Or, for the ice, substitute frozen fruit. (237
2 cups bread crumbs
1 tsp. Nature' Seasonings or Spike seasoning
1 tsp. onion parsley mixture
1 tsp. garlic powder
1/4 tsp. white pepper
1/2 tsp. celery salt
2 egg whites, lightly beaten
1 cup non-fat yogurt
3# skinless, defatted chicken pieces
1 cup flour
Non-fat margarine spray
Preheat oven to 425 degrees.
Combine bread crumbs with spices. Combine egg whites with yogurt.
Roll chicken pieces in flour, then in yogurt mixture then in bread crumbs coating
Place chicken in a shallow baking dish and spray very lightly with margarine spray. Bake
for 35-40 mintues or until crisp.
Serving Size: 6 1/2 ounces
Servings per recipe: 8
Calories per serving: 364
Fat per svg: 22%
3 cups thinly shredded Napa (Chinese) Cabbage
1 cup thinly sliced purple cabbage
1 red bell pepper (seeds removed) thinly sliced
1 1/s cups corn (fresh or frozen kernels)
1/2 tsp dry mustard
1/2 tsp white pepper
1/2 celery salt
1 tbsp. sugar
1/2 cup seasoned rice vinegar
1/2 cup nonfat mayonnaise.
Combine, chill and serve.
Serving size: 4 ounces
Servings per recipe: 6
Calories per svg: 60
Fat per svg: 4%
Stuffed Baked Potatoes
4 russet potatoes, baked in skins
1 1/2 cups grated low or nonfat cheese
1 can veggie chili
Non fat sour cream
Open the baked potatoes and sprinkle with butter buds. Stir about 2 tbsp. nonfat sour
cream into the potato. Top with a liberal scoop of hot chili and about 1/3 cup shredded
cheese. Serve with a salad for a filling and satisfying quick meal.
Chocolate Bread Pudding
3/4 cup unsweetened cocoa powder, plus extra for dusting pan
1 3/4 cup sugar
3 cups nonfat mild
1 lb. day old bread with crusts removed, torn into pieces
1 tbsp. vanilla extract
2 egg whites
1 tsp. ground cinnamon
1/2 tsp. salt
1 tsp. finely grated orange peel
Preheat oven to 375 degrees. Spray a loaf pan with nonstick spray and dust with cocoa
Combine cocoa and 3/4 cup sugar with milk in a saucepan. Cook over medium heat until
dissolved. Cool. Pour over bread and soak until bread absorbs mixture.
Combine vanilla, egg, egg whites, cinnamon, remaining sugar, salt and orange peel. Place
one layer of bread in the loaf pan. Pour a little of the egg mixture over. Continue with
layers until pan is full and pour remaining egg over the top. Bake for 45 to 60 minutes or
until crusty on top and set in the middle. Let cool at least slightly before serving. Some
liquid will settle in the bottom of the pan.
Serving size: 4 ounces Servings per recipe: 6-8 Calories: 208 Fat: 9%
Oven Baked French Toast
200 Calories and 6 grams of fat per 2 slices!
1 Loaf of French bread (8 ounces)
1 1/2 cups of milk
4 tablespoons granulated sugar
1 teaspoon vanilla
1/8 teaspoon of salt
1 pound of strawberries, stemmed and sliced, about 3 cups
1/2 teaspoon lemon zest
1 teaspoon of lemon juice
9x13 baking dish
Spray dish with vegatable oil. I use Pam.
Cut bread into 1 inch thick pieces (10-16 slices)
Arrange closely in baking dish
In a bowl beat eggs and whisk in milk, 3 tablespoons of sugar, vanilla and salt.
Pour over bread Cover and refrigerate at least 1 hour or overnight.
Preheat oven to 400 degrees
Sprinkle bread with cinnamon if desired.
Bake uncovered 30 minutes or until golden brown.
Remove from oven and sprinkle with powdered sugar
Slice strawberries and place in a 2 quart bowl
Add lemon zest, lemon juice and the remaining 1 tablespoon of sugar.
Mix lightly and serve over warm french toast.Yield 8
Very Easy and not bad on the heart.
However, I have added Amaretto to this recipe and Oh My!
Broiled Herbed Tomatoes
PREP TIME: 15 MIN.
4 medium tomatoes
Vegetable cooking spray
2 Tbs. fine, dry breadcrumbs
2 Tbs. grated Parmesan cheese
2 Tbs. minced fresh parsley
1 tsp. dried whole basil
1 tsp. dried whole oregano
1/4 tsp. freshly ground pepper
1/8 tsp. salt
2 tsp. reduced-calorie margarine, melted
Cut tops off tomatoes; discard tops. Arrange tomatoes on rack of a broiler pan coated with
cooking spray; set aside. Combine breadcrumbs and remaining ingredients; stir well.
Sprinkle breadcrumb mixture over cut surface of tomatoes. Broil 5 1/2 inches from heat 2
to 3 minutes or until lightly browned. (57 calories and 30% fat per serving)
Fat Apple Muffins
2 cups whole wheat flour
1 tablespoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
3/4 cup nonfat milk
2 egg whites
1/4 cup vegetable oil
1/4 cup honey
1 cup chopped apples
1. Preheat oven to 375 degrees F. Lightly grease one 12-cup
2. Lightly beat egg whites.
3. In a separate bowl mix dry ingredients thoroughly.
4. In a separate bowl, mix remaining ingredients. Gently
fold in egg white. Add to the dry ingredients. Stir
until barely moistened. Batter will be lumpy.
5. Fill greased muffin tins two-thirds full. Bake about 20
minutes until lightly browned.
Pasta with Three-Herb Pesto
2 cups fresh basil leaves
1/2 cup fresh parsley sprigs
1/4 cup fresh oregano leaves
3 tablespoons pine nuts, toasted
4 tablespoon grated fresh Parmesan cheese
1/4 teaspoon salt
2 garlic cloves
3 tablespoons olive oil
Hot cooked pasta (such as farfalle, penne, and shells)
Place first 7 ingredients in a food processor; process until smooth. With
processor on, slowly pour oil through food chute; process until well-blended. Toss with
Crustless Apple Pie
Vegetable oil spray
Whites of 2 large eggs, or egg substitute equivalent to 1 egg
¾ cup sugar
2 tablespoons light brown sugar
1 teaspoon baking powder
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
½ teaspoon grated lemon zest
1/8 teaspoon ground nutmeg
½ cup all-purpose flour
1 cup diced peeled apples (1 to 1 ½ medium)
¼ cup chopped walnuts, dry-roasted
Preheat oven to 350 degrees F. Spray
an 8-inch pie pan with vegetable oil spray.
In a large mixing bowl, beat egg whites, sugars, baking powder, vanilla, cinnamon, lemon
zest, and nutmeg until smooth and fluffy.
Beat in flour until smooth and well blended. Stir
in apples. Turn into pie pan and sprinkle
with nuts. Bake for 30 minutes, or until
golden brown. Pie will puff up as it cooks,
then collapse as it cools.
3/4 lb. 95% lean ground beef
2 cups sliced fresh mushrooms
1/2 cup chopped onion
2 1/4 cups water
1 tbs plus 1 1/2 tsp tomato paste
1/4 tsp coarsley ground black pepper
2 1/2 tsp instant beef bouillon granules
6 ounces wide or extra-broad whole wheat
ribbon noodles or no-yolk noodles
1 cup nonfat or light sour cream
Coat large deep nonstick skillet with nonstick cooking
spray.Add ground beef and cook over medium heat, stirring to
crumble, until meat is no longer pink. Drain off excess fat.
Add mushrooms, onion, water, tomato paste, bouillon and
pepper. Stir to mix well, increase heat to high and bring to
Add noodles and stir gently to mix. Reduce heat to medium,
cover and simmer, stirring occasionally, for 8 to 10 minutes
or until the noodles are al dente and most of the liquid has
Reduce the heat to low, add the sour cream, stir gently
to mix well. Cook for an additional minute, or just until
the sour cream is heated through. (Add a little more water
or broth if sauce seems too dry.) Serve hot.
Yields 5 servings Cal: 280 Carbs:38g Chol:36mg Fat: 3.8g
Fiber: 3.6g Protein: 21g Sodium: 409mg
Mexican Cheese Dip
Yield: 6 servings
1 c Plain low-fat yogurt
1/2 c Low-fat cottage cheese
2 T Unsalted margarine
1 Minced garlic clove
2 T Chopped green chilies
1 t Chili powder
1/8 t Ground black pepper
In small bowl, combine all ingredients. Cover and refrigerate about 1
hour. Stir well before serving. Serve with assorted fresh
Devil's Food Cake
2 cups all purpose flour
1 3/4 cups sugar
1/2 cup cocoa1 tablespoon baking soda
2/3 cup vegetable oil
1 cup low-fat buttermilk
1 cup strong coffee (instant coffee may be used)
Preheat oven to 350 degrees Oil (with margarine) and flour a 9 x 13 inch pan.
In a large mixing bowl, sift together flour, sugar cocoa and baking soda.
Add oil and buttermilk. Stir until well blended. Set aside.
Place coffee in a small saucepan over medium-high heat. Bring coffee to a boil. Remove
from heat and stir coffee gently into batter. Note mixture will be soupy.
Next pour batter into prepared pan and bake for 35 to 40 minutes.
Each slice of this cake is only 184 calories and has a total of 8 grams of fat.
You can top the cake with the following:
Creamy Fudge Frosting
5 tablespoons light cream cheese
1 tablespoon of skim milk
1 teaspoon of vanilla
2 tablespoons of cocoa
1 teaspoon skim milk
3 cups sifted confectioners'sugar
In a large mixing bowl, cream together cream cheese 1 tablespoon milk and vanilla. Add
cocoa and blend well. Add 1 teaspoon of milk and 1/2 cup sugar beating constantly. Add
remaining sugar, 1/2 cup at a time. Spread on completely cooled Devil's Food Cake.
This frosting mixture has 96 calories and 2 grams of fat. Note for those of you who don't
like to use sugar, you can use Splenda a sugar substitute and it will work as well.
Chicken with Artichoke Salad
Use frozen or Canned Artichokes (packed in water not oil)
Makes 4 servings.
One 10-1/2 oz box frozen artichoke hearts, thawed and coarsly chopped.
Or, one can of artichoke hearts drained.
1 cup chopped roasted red pepper
1/4 cup chopped basil
1 tablespoon grated lemon zest
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
2 tablespoons yellow cornmeal
1/8 teaspoon ground white pepper
3/4 lbs. skinless boneless chicken breasts, thinly sliced.
2 teaspoons olive oil
1. In a medium bowl, combine the artichokes, roasted red peppers, basil, lemon zest, lemon
juice, salt and pepper.
2. On a sheet of wax paper, combine flour, cornmeal, and white pepper. Dredge the chicken
in the flour mixture, coating on all sides.
3. In a large nonstick skillet, heat the oil. Saute the chicken until cooked through, 3-4
minutes on each side.
Serve with the salad on the side.
Per serving: 199 cal, 4g total fat, 1 g sat.fat, 49mg Chol, 232mg sodium, 18g Total Carbs,
4g Dietary Fiber, 23g Protein, 58 mg Calcium. Points per serving 4.
This is from the WW New Complete Cookbook.
1/2 C Lime Juice
1/3 C Tequila
1/4 C Olive Oil
2 Cloves Garlic, minced
4 Chicken Breasts, boneless, skinned, & cut into strips
Combine all ingredients except chicken in large baking dish.
Thread chicken strips onto skewers & place in marinade. Turn to coat all sides &
marinate 2 hrs. @ room temp. or overnight in frig.
At room temp before baking, season to taste with salt & pepper & place skewers on
a baking sheet. Bake @ 400 for 10 - 12 minutes.
1 1/2 C Pineapple, finely chopped
5 small fresh Tomatillos, finely chopped
1/2 Jalepeno, seeded & minced
Lime Juice & Salt to taste
Puree above 'til smooth.
1 1/4 C Pineapple, finely diced
1/4 C fresh Cilantro, minced
Cover & let sit 1 hour @ room temp before serving.
Pinto Beans are a very complete & inexpensive food source.
Leftovers from bean soup make good refrieds or Chili. I always beg Ron to save me 1 more
bowl before it goes to Chili!
1 pound dry Pinto Beans
1 Onion, chopped
2 C Chicken Broth
2 C water
2 Cloves Garlic, minced
1 Carrot, shredded
Chopped celery to taste
Hamhock or small ham
Salt & pepper to taste
In a large pan combine beans and 6 cups water. Bring to boil. Reduce heat & simmer 2
minutes. Remove from heat. Cover & let stand 1 hour. (Or soak beans in water overnight
in a covered pan.) Drain.
Combine drained beans, onion, garlic, carrot, celery, ham, 2 C water, and 2 C chicken
broth in crock pot or large pan & bring to boil. Cover and simmer 'til beans are
If you use ham or hamhock you may want to use 4 C water instead of the chicken broth or be
sure it isn't salty broth.
1 C Graham Cracer crumbs
3/4 pus 3 T sugar
2 T Fat Fee Margarine
3 -8oz pkgs. Fat Free cream Cheese
2 T Flour
3 T Lemon juice
3/4 C Egg Substitute
1 - 8oz carton nonfat lemon yogurt
Preheat ove to 350 degrees
Combine the graham cracker crumbs 3 Tablespoons of sugar and the margarine and mix well
pat into the bottom of a 9 in spring form pan if you have one if not a calke pan.
Mix Cream cheese , flour and sugar together with a wire whisk until light a
fluffygradually add lemon juice, egg substitute, Beat well.
add Lemon yogurt mix well.
Pour into prepared pan loosely put piece of aluminum foil over pan.
bake 60 o 70 minutes until center of cake is set...Cool at room temp.. Chll, serve with
fruit or non fat dairy topping
Crust Pizza with Italian Seasoned Chicken
240 calories 8.2 g. fat
cook 400 degrees
3 cups cooked long-grain rice ( I often make this recipe after we have left over rice from
1 tablespoon olive oil
2 egg whites, lightly beaten
1/2 cup grated fresh Parmesan cheese, divided
Vegtable cooling spray
1 cup canned crushed tomatoes (14 1/2 oz), undrained
1 teaspoon dried whole oregano
1/4 teaspoon salt
1/2 teaspoon whole basil
1/8 teaspoon pepper
1 cup sliced fresh mushrooms
1/4 pound ground chicken (raw)
1/4 teaspoon fennel seeds, crushed (this gives the recipe flavor)
3/4 cup (3 oz.) shredded part-skim mozzarella cheese
Combine rice,oil, egg whites, and 1/4 cup Parmesan cheese in a bowl, and stir well.
Press evenly into a 12-inch pizza pan coated with cooking spray.
Bake at 400 for 10 minutes; set aside.
Combine tomatoes and next 4 ingredients in a bowl, and stir well.
Spread evenly over prepared crust, and top with mushrooms.
Combine chicken and next 2 ingredients and stir well.
Drop chicken mixture by teaspoonfuls over pizza.
Top with remaining 1/4 cup Parmesan cheese and mozzarella cheese.
Bake 400 for 20 minutes or until crust is lightly browned.
Spanish Rice with Peppers & Chicken
Makes 5 servings (size 1 1/2 cups)
287 calories per 1 1/2 cup serving 5.2g fat
This is about 7 points on Weight Watchers
I have been making this for a few years and this is great to bring to a pot luck or for a
large crowd (double).
1 Tablespoon vegetable oil
1 1/4 cups long-grain rice, uncooked
1 1/3 cups chopped onion
1/2 cup (1 inch squares) green bell pepper
1/2 cup (1 inch squares)red bell pepper
1/2 teaspoon dried whole oregano
1/2 teaspoon ground cumin
1 larege clove garlic, minced
1 1/2 cups one third-less-salt chicken broth (1 14 1/2 oz. can)
1/4 teaspoon salt
1 (7 1/2 ounce) can whole tomatoes, undranined and chopped ( I use a 14 1/2 oz. can
because I like it to be moist)
1/2 lb. skinned, boned chicken thighs, cut into 1/2 in. cubes (I use chicken cutlets and I
use a good lb.)
Heat oil in a large saucepan over medium heat.
Add rice; saute 9 mins. or until golden (stir so it does not burn)
Add onion and next five ingredients; saute 3 mins or until crisp tender.
Add chicken broth and next 2 ingredients; bring to a boil.
Add chicken; bring to a boil.
Cover, reduce heat, and simmer 15 mins. or until liquid is absorbed.