Progress to Ultimate Goal

Created by MyFitnessPal - Nutrition Facts For Foods

Recipes








































Cauliflower Pizza
Steam some fresh or frozen cauliflower first, just until tender but not mushy. Drain and let it cool completely. Then use a ricer or a cheese grater to grate the cauliflower to make 1 measuring cup full (not packed).

Mix 1 c grated cauliflower with 1/4c Eggbeaters, 1/2 tsp oregano and 1/2c shredded low moisture part-skim mozzarella cheese. (You can use reduced fat; I used Tillamook pre-shredded). Spread this mixture on a cookie sheet that has been *generously* sprayed with Pam. (Even better, use parchment paper. The crust *will not stick* if you bake it on parchment!) Use a spatula and spread/pat it into a circle about 10" or so around. Put this into a preheated 440 degree oven for 12-15 minutes, until it is very nicely browned. The edges should look almost burnt.

Take the crust out of the oven (if you used parchment, slide it off and remove the paper at this point) and top with 3T of your favorite no-sugar-added pizza sauce. Then sprinkle with 1/2 c. shredded mozzarella. You can now add your favorite pizza toppings. If you want a Lean & Green meal you should add 1/4 c veggies... I used diced canned tomatoes. Otherwise, add whatever you like: turkey pepperoni, black olives, peppers, mushrooms, etc.

Put back into the oven under the broiler, watching carefully, just until cheese is melted. Remove from the oven and cut into wedges. Enjoy!



From Suzi - Pancakes


1/3c fat free cottage cheese or yogurt
1/3c oats uncooked
1/3c egg substitute
1/8 tsp baking powder
vanilla, cinnamon, sweetener

throw all of it in a blender or magic bullet

Let sit a few minutes then use as you would pancakes. Make sure to let them brown nicely before trying to turn them over.

I've put banana in them, then topped with a little warm peanut butter and sugar free syrup
i've put chopped apple and cranberries in them
i've put some pumpkin in them and pumpkin pie spices





i've put banana and some cocoa in them










Orange Dream from Tish








Combine 1 large container of plain, fat free yogurt with 1 large container sugarless jello (orange is my favorite).  Nuke on "high" for two minutes in the microwave. Stir well. Pour into four parfait glass and layer with fat free cool whip as desired. Garnish with mandarin orange slices and sliced, toasted almonds.   YUM!

















Pumpkin Mousse recipe




  • 1-1/2 cups 1% milk
  • 1 package sugar-free instant butterscotch pudding mix
  • 1/2 cup canned pumpkin
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground allspice
  • 1 cup cool wip

In a large bowl, whisk milk and pudding mix for 2 minutes. Let stand for 2 minutes or until soft-set. Combine the pumpkin, cinnamon, ginger and allspice; fold into pudding. Fold in 1/2 cup cool wip.

 Transfer to individual serving dishes. Refrigerate until serving. Top with cool wip if desired



Pumpkin Soup






Fall is the perfect time to bring out the stockpot and make warming soups. This low fat cream of pumpkin soup is perfect on a cold fall day, or as an appetizer for a Thanksgiving dinner. A spoonful of plain low fat yogurt can be swirled in just before serving.
Cook Time: 25 minutes
Total Time: 25 minutes
Ingredients:
·         1 tbsp olive oil
·         1 small yellow onion, finely chopped
·         2 garlic cloves, minced
·         1 tbsp curry powder
·         1 tsp cumin
·         3 cups fat-free, low sodium chicken or vegetable broth
·         1 15-ounce can pumpkin
·         1 12-ounce can evaporated fat-free milk
·         Freshly ground Black pepper to taste
Preparation:
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes.
Transfer soup to a blender and blend until smooth.
Serves 6.
Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g


Mini Cheesecakes


I took these to a girl's outing and they were yummy.  I topped with shavings of dark chocolate and fresh fruit.








These mini cheesecakes would make an ideal dessert offering for a buffet. Top with your favorite berries. If you need to keep this dessert gluten free, you can use Mi-Del's gluten-free ginger wafers.
Prep Time: 15 minutes
Cook Time: 18 minutes
Total Time: 33 minutes
Ingredients:
·         12 ginger wafer cookies (I use Mi-Del)
·         4-ounces fat-free cream cheese, softened
·         4-ounces light cream cheese, softened
·         1/2 cup fat-free sweetened condensed milk
·         1 egg
·         1 tsp vanilla extract
·         1 tbsp lemon zest
Preparation:
Preheat oven to 325 degrees. Place paper or foil cups into a 12-cup muffin tin. Put one cookie into the bottom of each muffin liner.  Place cream cheeses and condensed milk into a medium bowl and mix with an electric mixer. Add egg, vanilla extract and lemon zest, and mix until well blended.  Divide mixture among muffin cups—about 3 tablespoons per cup.  Bake for 15-18 minutes until top is just set. Allow to cool. Top each cheesecake with a few berries. Refrigerate until ready to serve.
Serves 12.
Per mini cheesecake (without fruit): Calories 99, Calories from Fat 28, Total Fat 3.1g (sat 1.2g), Cholesterol 25mg, Sodium 137mg, Carbohydrate 13.5g, Fiber 0.3g, Protein 4.3g





Pasta Power


Warm up to an energizing bowl of pasta and lentils made with five fat-burning ingredients and plenty of protein.
Power pasta

Ready in 45 minutes • Makes 6 servings
• 1 1/2 tbsp extra virgin olive oil, divided
• 1 cup butternut squash, peeled and cubed
• 1 cup grape tomatoes, whole
• 1/4 cup red onion, thinly sliced
• 1 clove garlic, minced
• 2 cups French green lentils, cooked according to package
• 2 cups whole wheat spaghetti, cooked according to package
• 1/8 tsp red pepper flakes
• 1/2 cup low-sodium chicken broth
• Sea salt and pepper to taste
1. Preheat oven to 400ºF.
2. In a bowl, toss together 1 tbsp oil, butternut squash and tomatoes. Spread ingredients onto a greased cookie sheet. Roast in oven for 20 to 30 minutes, until squash is tender.
3. In a nonstick skillet, heat remaining oil over medium-low heat. Add onions and cook until translucent, about five minutes. Add garlic and cook another two minutes.
4. Add lentils, pasta, pepper flakes, tomatoes and butternut squash. Add broth to mixture and heat everything through. Add more broth, if desired. Season with salt and pepper and serve. 


NUTRIENTS PER SERVING:
Calories: 350, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 15 mg, Total Carbohydrates: 62 g, Dietary Fiber: 14 g, Sugars: 4 g, Protein: 18 g, Iron: 5 mg

** add chicken if you like!