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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Mulligatawny Soup

Mulligatawny Soup

 
Serves 10, 100 Calories per serving
2 tbsp butter
1 cups onions chopped
1 stalk celery sliced
2 cups carrots sliced fine
2 cloves garlic
1 tbsp curry powder
1 tsp cinnamon
2 tsp fresh ginger chopped fine
4 cups chicken broth
4 cups water
1 apple chopped
1 medium potato
1 cup chicken white meat cut into bite size pieces
1/2 cup applesauce
1 tbsp coconut cream
Few drops of hot sauce to taste
Add butter, onions and carrots to saucepan. Cook until onions are translucent. Add spices and mix well. Add rest of ingredients and cook until vegetables are tender. Remove about of the vegetables with a slotted spoon. Process in food processor or blender until smooth. Return to the soup. Serve

Chris' Vegetable Chili

 Chili ready to cook.

Chris' VEGETABLE CHILI

whole recipe about  365 calories

2- 14 oz tomatoes

1-14 oz tomato sauce

1 large green pepper

1 large red pepper

4 stalks celery

4 carrots grated

1 sm zuchini shredded

1 large onion diced

2 cloves garlic minced

2 cans sliced muchrooms

1 tbsp each chili powder and vinegar

Combine all ingredients in slow cooker. Let cook all day or overnight (250 degrees)
Cool and divide into servings. 1 cup portion is equivalent to 2 vegetables. Great served over chicken/ fish.

Note: This is great with a meal, but found it wonderful as a base for soup. Next time I might not add the chili so I can change the flavour. Italian ...

Soup

40 calories per cup

Freeze in 1 cup amounts and have a great soup ready in minutes. 

2 cups of the chili,

2 cups chicken broth

2 cup water 

1/2 cup macaroni

1 tsp chili sauce

Place chili, broth and water in pot, Bring to a boil. Add macaroni. Cook until macaroni is done. Stir occasionally so macaroni won't stick.


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April 13 at 7:15pm · Comment ·  · Report

John’s Yummy Stir Fry

John’s Yummy Stir Fry

Serves 4, 99 calories each

A super treat! Also great with chicken, pork beef, shrimp...

Vegetables ( Vary as you wish)

1/2 carrot sliced thin

1/2 onion

5 or 6 mushrooms sliced

1 green pepper chopped

1 red pepper chopped

1 c snow peas

1 c broccoli flowerlets, stem is also delicious peeled and sliced.

Sauce

1/4 c chicken broth

1/4 c water

1 tbsp sweet chili sauce

1 tsp hoisin sauce

1/2 tsp sesame seed oil

2 tbsp soya sauce

5 drops hot pepper sauce (or less according to taste)

1 tbsp oyster sauce

1 tsp rice vinegar

1 cloves garlic chopped

1 1/2 tbsp cornstarch

2 tbsp oil for frying

Add 2 tbsp of oil in wok or large pan. Fry onions and carrots until onions become translucent. Add rest of vegetables and stir fry until cooked about 3 to 4 minutes. Mix sauce ingredients and add slowly to the vegetables. Let cook until sauce thickens. You may not need to add all the sauce. Serve.

Fat  5.3g, Sodium 397mg, Carbohydrates 10.7g, Dietary Fiber 2.4g, Sugars 4.9g

Low Calorie Hamburger Soup

Low calorie soups should be a large part of any diet. They provide nutrition while at the same time add bulk to help curb overeating. Here's one that works for me.


Hamburger Soup


Base 34 calories for 10, 1 cup servings

1/4  lb extra lean hamburger
1 cup tomatoes
1/4 c green beans (you can substitute baked beans, add an extra 10 calories per serving)
2 cloves garlic
1/2 onions
1 cup carrots
8 cups water
2 tsp oregano
1 tsp dill
1/4 c macaroni
few drops hot sauce (to taste)Salt (to taste)
Pepper(to taste)

Vegetables

Calories  for these amounts are under 15 calories per serving. Since these  add bulk to the soup, they should be counted as zero. Mix and match as you like
1/8 c turnip
1 zucchini
1/2 green pepper
1/2 red pepper
 1/8 c celery
1 small potatoes
1/2 c broccoli
1/2 c cauliflower
mushrooms

This is a throw together soup. Fry the hamburger in the pot along with the onions, stirring so it doesn’t stick. Then add all the ingredients except the macaroni. Add macaroni in the last 20 minutes. Bring the soup the a boil and then simmer for about an hour. Adjust seasoning, adding salt and pepper according to taste.

Notes:
Hamburger is about the size of a small patty.
Beans and tomatoes, use what you need and freeze the rest.
Seasonings; vary as you like, and check Mary's note from yesterday.
Let me know if you try this.
Pat

Sonya's Low Calorie Humous

Low cal Humous

Sonya’s Favourite

1 can chick peas

5 tbsp  lemon juice

2 cloves garlic 

(less if you like a milder taste)

1 tbsp sesame oil

1 1/2 tsp ground cumin

1 tsp hot pepper sauce 

(less if you don’t like it too hot)

2tsp chopped parsley

1/4tsp salt

Chop garlic in food processor then add rest of ingredients, adjust to taste. I often end up adding a lot more lemon.

Vanilla Wafer Cookie

 Vanilla Wafers Cookies

Makes 16, 45 calories each

or 

makes 20, 36 calories each

Awesome by themselves or great for ice cream sandwiches, or ice box cake, and so easy to make!

3 tbsp butter

2 egg whites

5 tbsp flour

1/2 c icing sugar

few drops vanilla extract

Preheat oven to 400 degrees

Place butter in mixing dish (I used medium size). 

Melt butter in microwave. 

Pour the rest of the ingredients over the melted butter. 

Whisk until smooth. ( You could use a mixer or food processor, but you’d be wasting your time, and would have the extra utensils to wash. Much faster just to whisk.) 

Use cookie sheet lined with parchment paper. 

Drop two teaspoonful at a time 

Cookies should be at least 2 inches apart. 

A cookie sheet should hold no more than nine cookies. 

They spread a lot. ( If you don’t have parchment paper use foil which has been heavily sprayed with oil. I tried waxed paper. Totally didn’t work.) 

Bake for about 6 minutes, until edges of cookies get brown. 

Remove from paper and cool.

This recipe makes 16 to 20 wafers.