Easy Vegetable Frittata 94 calories per serving, traditional recipe 490 calories per serving

Easy Vegetable Frittata

Serves 4  94 calories each

1 egg
1/2 c egg whites
1 small zucchini sliced thin
1 medium potato sliced
1/4 cup sweet onion cut up
1/4 cup shredded carrots
1/8 cup green peppers slivers
1/4 cup tomato diced
1 tsp butter

Stir egg and add to egg white. Stir.
Spray large pan( should be oven safe) with cooking spray. Add butter.
Microwave potatoes for two minutes or until they start getting tender.
Place all vegetables in the pan including potatoes, but not the tomatoes. Cook on medium heat, covered until vegetables are almost cooked and onions become translucent. Add tomatoes. Mix. Add eggs. 

 

Cook on medium heat until bottom is set. Place pan under broiler and cook until top is set.
Serve

Super easy and versatile. Add your favourite spices, a bit of cheese to change the flavour.  Delicious as is.





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Banana Candy 22 calories per piece

Banana Candy
Cut banana lengthwise. On one slice smear a tsp peanut butter. Put the two halves back together. Slice into six pieces and freeze. Each piece about 22 calories. Less if you use low fat peanut butter.

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No Calorie Drink

No Calorie Drink

My favourite no calorie drink, hot or cold...
Water with a few drops of peppermint extract and enough splenda to sweeten it!!! Having some right now. :)

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Mary's Faux Potatoes 19 calories per serving traditional recipe 118.5 calories per 1/2 cup

Mary's Faux Potatoes

8 servings, 19 calories each or for the whole recipe 152 calories!

1 medium head of cauliflower
2 Tbs. fat free cream cheese (use more if you like)
1/4 tsp. butter flavored popcorn salt ( bulkbarn or most video stores sell it)
1. egg white

Boil cauliflower until tender. Add cream cheese and butter flavored salt. Mash until it looks like mashed potatoes. Stir in egg white. Bake in a casserole dish with foil paper just resting on top ( so it doesn't burn) for 1 hour at 325F.

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Mary's Carrot, Ginger and Orange Soup 51 calories per cup, traditional recipe 160 calories per cup

CAROT, GINGER AND ORANGE SOUP

51 calories per cup

1 Tbsp of oil
1 cup of chopped onion
2 cloves of minced garlic
1 tsp of fresh grated ginger( I use 1 Tbsp or more)
6 cups of chopped carrots
1/4 cup of uncooked rice
1 tsp of salt
1/2 tsp pepper
8 cups of vegetable or chicken stock ( 1 box of Campbells no-fat in the box is perfect)
1 cup of orange j uice

1. Heat oil in a large stock pot and saute onions about 5 min.
2. Add garlic, ginger, carrots, rice, salt and pepper. Saute 2 mins.
3. Add stock. Cover pot and bring to a boil. Once boiling tip lid so steam can escape reduce heat to a simmer.
4. Cook about 30 min. or until carrots are tender.
5. Remove from heat and puree. ( I use a hand wand)
6. Add the orange juice to warm soup.

Garnish with slivered almonds or just enjoy as is !!!

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Jerry Lewis Egg 67 or 32 calories per serving, traditional recipe 182 calories

Jerry Lewis Egg, also known as Egg in a Hole  or Toad in a Hole

67 calories per serving

This used to be a special treat when John and Mary were younger.  So easy.
Picture 1 is an adaptation


Jerry Lewis Egg about 67 calories
picture 2

1 slice of bread ( centre removed)
 1 egg
Place bread with centre removed in pan. drop in the egg. Flip when egg is almost done. Cook until done.

Jerry Lewis Egg 2 about 32 calories
picture 1

1 slice of bread ( centre removed) 

 1 egg white 

 1 tbsp light cheddar

Place bread with centre removed in pan. drop in the egg. Flip when egg is almost done. add cheese. If cheese doesn't melt easily, cover for a minute or so. Cook until done.



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Cauliflower Soup, 71 calories per serving, traditional recipe, 120 calories per serving

Cauliflower Soup

Serves 10, 71 calories each 1.6 g fat, 1.8 g fiber

2 tsp butter
1 c onions
2 c carrots
2 cloves garlic
2 tsp ginger
1 tbsp curry powder
2 tbsp flour
4 cup chicken broth
2 cups water
1 head cauliflower
1/4 c low fat cream cheese
2 tbsp honey


Add butter to pot. Simmer onions and carrots until onions become translucent . Add garlic and spices then the flour. Mix flour until most of the vegetables are coated. Add 3 cups chicken broth. Continue cooking until mixture thickens. Cut up the cream cheese and add to the other cup of chicken broth. Microwave until cream cheese softens. Stir until cream cheese is absorbed. Add to the soup. Add water and honey. Continue cooking until vegetables are tender. If you'd like a thicker soup, remove some of the vegetables and puree and return to the soup.

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