SOUPS, SALADS & SAUCES
3 cucumbers (about 8-inches each)
2 Tbsp. salt
cold water
1 Tbsp. fresh lemon juice or 1/2 Tbsp. cider vinegar
1 c. plain skim milk yogurt
1/2 tsp. lemon pepper or freshly ground pepper
chopped fresh chives, dill or parsley (for garnish, optional)
Wash and peel cucumbers. Cut into wafer thin slices. Put
into a bowl. Sprinkle with salt. Cover and let stand in refrigerator for about 30 minutes. Rinse cucumbers in very cold water, preferably with some ice cubes. Drain. Chill again. Meanwhile, mix yogurt with lemon juice or vinegar. Place cucumbers in serving bowl. Top with yogurt mixture. Sprinkle with lemon pepper or ground pepper. Garnish with chives, dill or parsley, if you like. Yield: 4 servings.
Per Serving: 43 Calories, 3.7 g. Protein (34%), 7 g.
Carbohydrate (65%), .2 g. Fat (4%), 1 mg. Cholesterol and 3240 mg. Sodium.
1 (10 oz.) pkg. frozen peas
1/2 (8 oz.) can (1/2 c.) sliced water chestnuts, drained
1/4 c. plain low-fat yogurt
3/4 tsp. dried dill weed
1 Tbsp. reduced calorie mayonnaise or salad dressing
1/8 tsp. onion salt
1/8 tsp. pepper
2 Tbsp. chopped pimiento
Place frozen peas in colander. Run hot water over peas just
until thawed and drain well.
Mix together yogurt, mayonnaise or salad dressing, dill weed,
onion salt and pepper. Add thawed peas, water chestnuts and pimiento. Toss lightly until coated. Makes 4 servings.
Per Serving: 86 Calories, 5 g. Protein, 14 g. Carbohydrate, 2
g. Fat, 1 mg. Cholesterol, 165 mg. Sodium and 182 mg. Potassium.
4 c. fresh spinach, torn
2 c. red leaf lettuce, torn
1 medium green or sweet yellow pepper, cut in strips (1 c.)
2/3 c. thinly sliced radishes
1 small red onion, sliced and separated into rings
2 Tbsp. grated Parmesan cheese
Dressing:
2 Tbsp. red wine vinegar
4 tsp. olive oil or salad oil
1/2 tsp. garlic salt
1/2 tsp. dried oregano, crushed
For Salad: Place spinach, lettuce, pepper strips, radish
slices and onion rings in a large salad bowl and toss lightly.
Dressing: In a screw-top jar combine vinegar, olive oil,
garlic salt, oregano and 1 tablespoon water. Cover and shake well to mix.
Pour dressing over salad. Toss lightly to coat.
Sprinkle Parmesan cheese over salad and toss lightly. Sprinkle with ground pepper (if desired). Serve immediately. Makes 4 servings.
Per Serving: 83 Calories, 4 g. Protein, 6 g. Carbohydrates,
6 g. Fat, 2 mg. Cholesterol, 364 mg. Sodium and 466 mg. Potassium.
8 c. water
2 lb. meaty chicken pieces, skinned (breasts, thighs and/or drumsticks)
2 Tbsp. instant chicken bouillon granules
1 tsp. marjoram, crushed
1/2 tsp. pepper
1 clove garlic, halved
1 (10 oz.) pkg. frozen succotash
3 oz. medium or wide noodles (1 1/2 c.)
1 c. chopped onion
1/2 c. chopped green or sweet red pepper
1/4 c. snipped parsley
In a 4 to 6 qt. Dutch oven combine water, chicken,
bouillon, marjoram, pepper and garlic and bring to a boil. Reduce heat, cover and simmer 1 hour or until chicken is tender. Remove chicken; cool. Debone chicken and cut into bites-size pieces; set aside. Strain broth and return broth to pan. Skim off fat from broth. Add vegetables and noodles and return to boiling. Simmer 10 minutes or until noodles are done. Stir in parsley and chicken. Heat through. Serves 6.
Per Serving: 176 Calories, 18 g. Protein, 17 g.
Carbohydrate, 5 g. Fat, 48 mg. Cholesterol, 437 mg. Sodium and 358 mg. Potassium.
(With Watercress Dressing)
1 1/2 lb. fresh asparagus spears
1/4 c. water
6 Bibb lettuce leaves
Watercress Dressing (following)
1 (4 oz.) jar chopped pimiento, drained
Snap off tough ends of asparagus and remove scales with a
knife or vegetable peeler, if desired. Cut into 1 1/2-inch pieces. Place in 11 x 7 x 2-inch baking dish and add water. Cover with plastic wrap (heavy-duty) and microwave on High for 6 to 7 minutes or until crisp-tender; drain. Cover and chill.
Watercress Dressing:
1/2 c. plain nonfat yogurt
1/2 c. torn watercress
2 green onions, sliced
1 Tbsp. chopped fresh parsley
1 Tbsp. lemon juice
2 tsp. Dijon mustard
1/4 tsp. salt
1/4 tsp. dried whole tarragon
1/8 tsp. pepper
Mix ingredients in blender (cover top) and process until
smooth. Cover and chill. Yields 1 cup.
To Serve: Spoon 1/2 cup chilled asparagus onto each of 6
lettuce-lined salad plates. Put 2 tablespoons Watercress Dressing over each salad. Reserve remaining dressing for later use. Top each salad evenly with chopped pimento. Yields 6 servings.
Per Serving: 33 Calories, 3.4 g. Protein, 0.3 g. Fat, 5.4 g.
Carbohydrate, 0 mg. Cholesterol, 0.9 g. Iron, 182 mg. Sodium and 56 g. Calcium.
1 c. chopped onion
1 c. chopped celery
2 cloves garlic, minced
1 Tbsp. reduced-calorie margarine
3 Tbsp. all-purpose flour
1 tsp. chicken-flavored bouillon granules
2 c. hot water
2 c. skim milk
1/4 tsp. chili powder
1/8 tsp. ground red pepper
2 (4 oz.) cans chopped green chiles, drained
1/4 c. plus 2 Tbsp. (1 1/2 oz.) shredded 40% less-fat Cheddar cheese
In a 3 quart casserole combine onion, celery, garlic and
margarine and cove with heavy-duty plastic wrap. Microwave at High for 3 to 4 minutes or until vegetables are crisp-tender. Add flour; stir well. Dissolve bouillon in hot water. Gradually add bouillon, milk, chili powder and pepper to mixture and stir well. Microwave at High for 8 to 10 minutes or until slightly thickened, stirring every 3 minutes. Stir in chiles and microwave at High for 1 minute. Stir well before serving.
To Serve: Ladle soup into individual serving bowl and top
each bowl with 1 tablespoon cheese. Serve immediately. Makes 6 (1-cup) servings.
Per Serving: 94 Calories, 5.1 g. Protein, 2.7 g. Fat, 12. 9
g. Carbohydrate, 2 mg. Cholesterol, 0.4 g. Iron, 282 mg. Sodium and 166 mg. Calcium.
1 (3 oz.) pkg. jello (not sugar-free) *
1 1/2 c. hot water
1 c. cranberry jellied sauce
1/2 c. drained, crushed pineapple
1/2 c. nuts, chopped
Dissolve gelatin in hot water. Add cranberry jellied sauce
and let cool. Beat gelatin mixture, mixing in pineapple and nuts. Pour into mold. Serve when set. Serves 6.
*Sugar-free does not seem to mold well, unless you know some
secret for less liquid.
Per Serving: 153 Calories, 3 g. Protein (8%), 24 g.
Carbohydrates (62%), 6 g. Fat (35%), 0 mg. Cholesterol and 16 mg. Sodium.
1 can (4 oz.) chunk pineapple, drain (reserve liquid)
1 (3 3/4 oz.) pkg. vanilla pudding
1 can fruits (for salad)
1 can mandarin oranges
2 bananas
cherries
Combine pineapple juice and vanilla pudding. Cook over medium
heat; stir until it boils. Remove and let it cool. Combine fruit and mix in filling. Garnish with cherries. Chill. Makes 6 cups.
Per Serving (1 c.): 156 Calories, 1 g. Protein, 40 g.
Carbohydrates, trace of fat, 0 mg. Cholesterol and 131 mb. Sodium.
8 oz. spinach, washed and stems removed
1/2 c. slivered almonds, toasted
1 1/2 pt. strawberries, washed, stems removed and halved
3 medium mushrooms, sliced
Dressing:
1/4 c. light brown sugar
1/4 c. sugar
1/4 c. vinegar
Place spinach in a bowl. Arrange strawberries and
mushrooms over spinach. Sprinkle with almonds and serve with dressing. Makes 3 servings.
To Make Dressing: Bring sugars and vinegar to a boil,
stirring often so sugars do not stick to pan. Cool.
Per Serving: 319 Calories, 8 g. Protein (9%), 52 g.
Carbohydrate (63%), 12 g. Fat (33%), 0 mg. Cholesterol and 70 mg. Sodium.
1 (8 oz.) carton plain low-fat yogurt
1/4 c. unsweetened applesauce
1 Tbsp. powdered sugar
1/8 tsp. ground cinnamon, nutmeg or ginger
1/2 tsp. vanilla
3 c. assorted sliced fresh fruit (such as pineapple chunks, strawberries, apple slices and peach slices)
In small bowl stir together the first 5 ingredients. Makes
6 (3 tablespoon) servings.
To Serve: Spear fruit with toothpicks, then dip into yogurt
mixture.
Per Serving: 87 Calories, 3 g. Protein, 18 g. Carbohydrate,
1 g. Fat, 2 mg. Cholesterol, 28 mg. Sodium and 274 mg. Potassium.
1 large tomato, coarsely chopped
1 small zucchini, thinly sliced
2 Tbsp. sliced green onions
2 Tbsp. Light Vinaigrette
1 tsp. snipped fresh basil leaves or 1/4 tsp. dried basil, crushed
2 lettuce leaves
2 Tbsp. crumbled Feta cheese or shredded part-skim Mozzarella cheese
In a medium mixing bowl combine tomato, zucchini, green
onions, basil and Light Vinaigrette. Toss lightly to mix. Line 2 salad plates with lettuce. Divide tomato mixture between plates. Sprinkle each serving with half of the cheese. Makes 2 servings.
Per Serving: 46 Calories, 2 g. Protein, 6 g. Carbohydrate, 2
g. Fat, 6 mg. Cholesterol, 285 mg. Sodium and 302 mg. Potassium.
1 (8 oz.) can crushed pineapple (juice packed), drain (reserve 2 Tbsp. juice)
2 c. shredded carrot
1/2 c. sliced celery or chopped green pepper
1/2 tsp. finely shredded lemon peel
1 Tbsp. lemon juice
1 tsp. sugar or brown sugar
1/4 tsp. salt
dash of ground ginger
4 lettuce leaves (optional)
In a medium mixing bowl combine drained pineapple,
reserved pineapple juice, carrot, celery or green pepper, lemon peel, lemon juice, sugar, salt and ginger. Toss to coat well. Cover and chill for 2 to 24 hours, stirring occasionally. Serve on lettuce-lined plates, if desired. Makes 4 servings.
Per Serving: 65 Calories, 1 g. Protein, 16 g. Carbohydrate, 0
g. Fat, 0 mg. Cholesterol, 169 mg. Sodium and 295 mg. Potassium.
Dressing:
1/4 c. plain low-fat yogurt
1 Tbsp. skim milk
1/2 tsp. prepared mustard
1/2 tsp. salt
1/4 tsp. sugar
1/4 tsp. pepper
Mix together in small bowl; cover and chill until
serving time.
3 c. torn mixed salad greens (spinach, Bibb, romaine, iceberg and/or leaf lettuce)
1/2 c. thinly sliced radishes
1/2 c. alfalfa sprouts
Place salad greens, radishes and alfalfa sprouts in
serving bowl. Pour dressing over and toss until well coated. Makes 4 servings.
Per Serving: 25 Calories, 3 g. Protein, 4 g. Carbohydrate,
0 g. Fat., 0 mg. Cholesterol, 320 mg. Sodium and 290 mg. Potassium.
1/4 c. water
1 Tbsp. sugar
3 Tbsp. vinegar
2 tsp. salad oil
1/4 tsp. dried basil, crushed
1/8 tsp. pepper
several dashes bottled hot pepper sauce
2 medium cucumbers, thinly sliced (about 3 c.)
1 small onion, thinly sliced
1/2 c. sliced radishes
4 lettuce leaves (optional)
In a medium mixing bowl stir together the first 7
ingredients. Add cucumbers and onion; toss to coat. Cover and refrigerate for 2 to 24 hours.
Before serving: Toss radishes with cucumbers and onions
and serve on lettuce-lined plates (if desired). Makes 4 servings.
Per Serving: 52 Calories, 1 g. Protein, 8 g. Carbohydrate,
2 g. Fat, 0 mg. cholesterol, 7 mg. Sodium and 201 mg. Potassium.
(With Sesame Dressing)
4 c. torn fresh spinach
1/2 small red onion, sliced and separated into rings
1 c. sliced fresh mushrooms
Toss together in salad bowl. Pour Sesame Dressing over and
toss gently. Makes 4 servings.
Sesame Dressing:
1 tsp. sesame seed
1 clove garlic, minced
2 tsp. cooking oil
2 Tbsp. vinegar
1 tsp. honey
1 tsp. soy sauce
1/8 tsp. pepper
Cook sesame seed and garlic in hot oil in a small
skillet for 1 minute. Remove from heat and stir in rest of ingredients. Cool slightly.
Per Serving: 51 calories, 2 g. protein, 5 g. Carbohydrate, 3
g. Fat 0 mg. Cholesterol, 131 mg. Sodium and 400 mg. Potassium.
1 can (14 oz.) evaporated skim milk
1/2 c. vinegar
1 envelope (about 1 1/2 oz.) onion soup mix
1/3 c. catsup
1/2 tsp. Worcestershire sauce
1/4 tsp. red pepper sauce
In a covered jar, shake all ingredients. Makes 2 1/2 cups
dressing.
Per Serving (1 Tbsp.): 20 Calories.
3 egg whites
1 tsp. salt
1 tsp. sugar
1 tsp. dry mustard
1 Tbsp. vinegar
2 Tbsp. lemon juice
1 c. Mazola corn oil
In a blender combine egg whites and salt. Blend well. Add
sugar and mustard and blend while slowly adding 1/2 cup oil and vinegar; add remaining 1/2 cup oil and lemon juice and blend until thick. Store in refrigerator. Makes about 1 pint. All liquids must be added very slowly.
about 4 to 6 qt. water
1 large can tomato juice
4 beef bouillon cubes
diced cabbage
diced celery
diced carrots
canned or frozen vegetables (of your choice; no corn or peas)
1 can tomatoes
Combine all together. Simmer until vegetables are
tender. Can eat any amount. Low in calories and fat.
1 lb. ground turkey
1 can sliced stewed tomatoes
1 can whole kernel corn
1 can mixed vegetables
1 can tomatoes, okra and corn mix
Brown ground turkey. Drain fat. In large pot, combine all
ingredients. Do not drain juices off canned items. Bring to a boil. Lower heat. Simmer 5 minutes. Serves 4.
2 (14 1/2 oz.) cans chicken broth
1 medium carrot, thinly sliced
1 stalk celery, thinly sliced
8 oz. boned skinless chicken breast halves
1/4 tsp. dried rosemary, crushed
1/4 tsp. dried basil, crushed
dash of poultry seasoning
1 oz. fine noodles (1/2 c.)
In a large saucepan bring broth to boiling. Cut
chicken into 1/2-inch cubes and add to broth. Add carrot, celery, chicken, rosemary, basil and poultry seasoning and bring to boiling. When broth boils, reduce heat. Add noodles. Cover and simmer for 5 to 7 minutes or until chicken is no longer pink and noodles are tender. Serves 3.
Per Serving: 178 Calories, 25 g. Protein, 11 g.
Carbohydrate, 3 g. Fat, 53 mg. Cholesterol, 945 mg. Sodium and 580 mg. Potassium.
2 1/2 c. loose-pack frozen broccoli, cauliflower and carrots
1/2 c. frozen chopped onion
1/2 c. water
1/2 tsp. instant chicken bouillon granules
3 slices processed Swiss cheese (3 oz. total), torn into bite-size pieces
1 c. skim milk
In a medium saucepan combine frozen vegetables, onion, water
and bouillon; bring to boiling and reduce heat. Cover and simmer about 10 minutes or until vegetables are tender. Transfer all of the vegetables and cooking liquid to a blender or food processor; add milk. Cover and blend or process until smooth. Return mixture to saucepan and stir in cheese. Cook and stir until cheese melts.
To Serve: Ladle soup into 4 individual bowls.
Per Serving: 118 Calories, 9 g. Protein, 9 g. Carbohydrate,
6 g. Fat, 19 mg. Cholesterol, 390 mg. Sodium and 295 mg. Potassium.
1/2 small head romaine
2 stalks celery, thinly sliced
1 (16 oz.) pkg. loose-pack frozen broccoli, red peppers, bamboo shoots and straw mushrooms
2 Tbsp. water
Dressing:
1 Tbsp. white wine vinegar
1 Tbsp. cooking oil
2 tsp. soy sauce
1/4 tsp. Five-Spice powder
Clean and tear romaine into bite-size pieces (makes about
3 cups).
For dressing: Mix ingredients in a custard cup or small
bowl; set aside.
In a 12-inch skillet combine frozen vegetables and water.
Cook over medium-high heat for 3 to 4 minutes or until thawed and just heated through, stirring occasionally. Reduce heat to medium. Stir in dressing and add romaine and celery. Carefully toss about 30 seconds or until romaine begins to wilt. Makes 6 servings.
To Serve: Immediately spoon romaine mixture onto salad
plates.
Per Serving: 49 Calories, 3 g. Protein, 5 g. Carbohydrate,
2 g. Fat, 0 mg. Cholesterol, 149 mg. Sodium and 294 mg. Potassium.
1 medium tomato, cut into 8 wedges
1/2 small red onion, sliced and separated into rings
1/4 small cucumber, sliced
4 c. torn mixed salad greens
1/4 c. sliced pitted ripe olives
2 Tbsp. reduced-calorie Italian salad dressing
2 Tbsp. lemon juice
1 Tbsp. water
1/2 tsp. dried mint, crushed
1/4 c. crumbled Feta cheese or 2 Tbsp. crumbled Blue cheese
Cut tomato wedges in half crosswise. Combine them with salad
greens, onion rings, cucumber and olives in a large bowl.
Dressing: In a screw top jar combine salad dressing, lemon
juice, water and mint. Cover and shake well. Pour over greens. Toss lightly until coated.
To Serve: Spoon greens onto salad plates. Sprinkle salads
with Feta or Blue cheese. Makes 4 servings.
Per Serving: 59 Calories, 2 g. Protein, 5 g. Carbohydrate,
4 g. Fat, 8 mg. Cholesterol, 172 mg. Sodium and 241 mg. Potassium.
1 (10 1/2 oz.) can mandarin orange sections (water packed), drained
1 (8 oz.) can pineapple tidbits (juice packed), drained (reserve 1 Tbsp. juice)
1 1/2 c. small strawberries, cut in half, or seedless red grapes
1 medium apple, cored and cut into bite-size pieces
1/2 c. pineapple low-fat yogurt
1/2 tsp. poppy seed
lettuce leaves
In a medium mixing bowl combine orange sections,
pineapple, strawberries or grapes and apple. Toss lightly to mix.
In small bowl stir together yogurt, poppy seed and
reserved pineapple juice.
To Serve: Line salad plates with the lettuce leaves.
Arrange fruit mixture on lettuce and drizzle dressing over fruit. Makes 5 or 6 servings.
Per Serving: 101 Calories, 24 g. Carbohydrate, 1 g. Fat, 1
mg. Cholesterol, 18 mg. Sodium and 285 mg. Potassium.
1 large apple, core and chop
2 c. shredded cabbage
1/4 c. raisins
1/4 c. frozen whipped topping, thawed
3 Tbsp. reduced-calorie creamy cucumber salad dressing
Mix apple, cabbage and raisins. In a small bowl stir
together dessert topping and salad dressing (gently). Fold dressing mixture into cabbage mixture. If desired chill slaw in the freezer for 5 minutes before serving. Makes 6 servings.
Per Serving: 66 Calories, 1 g. Protein, 11 g. Carbohydrate,
3 g. Fat, 0 mg. Cholesterol, 73 mg. Sodium and 134 mg. Potassium.
1/2 (8 oz.) carton plain low-fat yogurt
1 Tbsp. reduced calorie mayonnaise or salad dressing
1 tsp. honey
1/8 tsp. finely shredded lemon peel
1/2 tsp. lemon juice
1/8 tsp. dry mustard
1/8 tsp. pepper
3 c. sliced fresh mushrooms (8 oz.)
2 Tbsp. frozen chopped onion
1 medium tomato
lettuce leaves
coarsely ground pepper (optional)
Stir together yogurt, mayonnaise or salad dressing, honey,
lemon peel, lemon juice, mustard and pepper in a large mixing bowl. Add mushrooms and onion. Toss lightly until coated.
To Serve: Cut tomato into 8 wedges. Line 4 salad plates
with lettuce leaves. Spoon mushroom mixture on top of lettuce. Garnish with tomato wedges. if desired, sprinkle with coarsely ground pepper. Makes 4 servings.
Per Serving: 56 Calories, 3 g. Protein, 8 g. Carbohydrate, 2
g. Fat, 2 mg. Cholesterol, 46 mg. Sodium and 350 mg. Potassium.