Applesauce Pancakes
Yield: 10 servings (serving size: 1 pancake)
Good to Know
These diabetic-friendly pancakes are low in fat and easy to make. Serve with fresh fruit to make it more filling, or add fruit right into the batter. For a heart-healthy whole wheat option, use whole wheat flour.
Ingredients
1 cup all-purpose flour
1 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons toasted wheat germ
1 cup nonfat buttermilk
1/4 cup unsweetened applesauce
2 teaspoons vegetable oil
1 large egg, lightly beaten
Cooking spray
Sugar-free maple syrup (optional)
Fresh fruit slices (optional)
Preparation
Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.
Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.
Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).
Tip: One tablespoon of sugar-free maple syrup has 8 calories and 3 grams of carbohydrate.
Nutrition Information
Calories per serving74
Calories per serving0.0
Fat per serving1.8
Saturated fat per serving0.4
Monounsaturated fat per serving0.0
Polyunsaturated fat per serving0.0
Protein per serving3
Carbohydrates per serving11.5
Fiber per serving0.6
Cholesterol per serving22
Iron per serving0.0
Sodium per serving143
Calcium per serving0.0
Honey Grapefruit with Banana
Prep: 5 minutes. When you’re hungry for breakfast at suppertime, enjoy a bowl of this sweet minted fruit with an omelet.
Yield: 3 servings (serving size: 1 cup)
Good to Know
No need to cut out sweets while watching your weight! Fruit is a great alternative to more fattening sweet treats, and it provides vitamin C and fiber. Bananas are an excellent source of potassium, to boot.
Ingredients
1 (24-ounce) jar refrigerated red grapefruit sections (about 2 cups)
1 cup sliced banana (about 1)
1 tablespoon fresh chopped mint
1 tablespoon honey
Preparation
Drain grapefruit sections, reserving 1/4 cup juice.
Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.
Nutrition Information
Calories per serving122
Calories per serving3
Fat per serving0.4
Saturated fat per serving0.1
Monounsaturated fat per serving0.0
Polyunsaturated fat per serving0.0
Protein per serving1.5
Carbohydrates per serving31.3
Fiber per serving3.4
Cholesterol per serving0.0
Iron per serving0.6
Sodium per serving2
Calcium per serving26
Veggie Sausage-Cheddar Frittata
Prep Time: 5 Cook Time: 11Yield: 4 servings (serving size: 2 wedges)
Good to Know
Fritattas are a good way to get a variety of nutrients. Eggs and cheese are a great source of calcium and protein. Mix in veggies to get an antioxidant kick as well as fiber. Fat-free cheese is a healthy alternative, especially because there is fat in the eggs and sausage.
Ingredients
Cooking spray
1 green bell pepper, chopped
1 (8-ounce) package presliced mushrooms
4 (1.3-ounce) frozen vegetable protein sausage patties, thawed and crumbled
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup egg substitute
1/4 cup fat-free half-and-half
1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
Preparation
Preheat broiler.
Place a 12-inch ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chopped bell pepper and mushrooms; sauté 3 minutes. Add sausage, salt, and pepper; reduce heat to medium-low, and cook 1 minute.
Combine egg substitute and half-and-half; carefully pour over sausage mixture. Cover and cook 6 minutes. (Frittata will be slightly moist on top.) Sprinkle with cheese.
Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.
Nutrition Information
Calories per serving184
Calories per serving29
Fat per serving5.9
Saturated fat per serving2.5
Monounsaturated fat per serving0.7
Polyunsaturated fat per serving1.4
Protein per serving21
Carbohydrates per serving10.4
Fiber per serving3.2
Cholesterol per serving11
Iron per serving3.7
Sodium per serving588
Calcium per serving154
Barley and Black Bean Salad
1 teaspoon salt
3/4 cup fresh cilantro leaves (optional)
1/8 teaspoon ground red pepper (optional)
Preparation
Cook barley according to package directions, omitting salt. Drain barley in a colander, and rinse with cold water until completely cooled.
Combine black beans, next 6 ingredients, and, if desired, cilantro and red pepper in a medium bowl. Add barley to black bean mixture; toss gently.
Nutrition Information
Calories per serving349
Calories per serving31
Fat per serving12
Saturated fat per serving3.8
Monounsaturated fat per serving6.4
Polyunsaturated fat per serving1.1
Protein per serving11.9
Carbohydrates per serving53.5
Fiber per serving12.2
Cholesterol per serving13
Iron per serving2.9
Sodium per serving874
Calcium per serving156
Simple Veggie Tostadas
Prep Time: 10 Cook Time: 18Yield: 4 servings (serving size: 1 tostada)
Good to Know
Get the Mexican tostada flavors without the grease and cholesterol. This healthy tostada is filled with heart-healthy unsaturated fats and fiber, which aids in digestion. It’s great for any meal.
Ingredients
Cooking spray
2 cups sliced mushrooms
2 small zucchini, sliced
1 large red bell pepper, chopped
4 BASIC TOSTADAS
Preparation
Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, zucchini, and bell pepper to pan. Sauté 3 to 5 minutes or until vegetables are tender. Spoon about 3/4 cup vegetable mixture over black bean mixture on each tostada. Top with lettuce, salsa, and cheese.
Nutrition Information
Calories per serving215
Calories per serving12
Fat per serving2.8
Saturated fat per serving1.1
Monounsaturated fat per serving0.2
Polyunsaturated fat per serving0.7
Protein per serving13
Carbohydrates per serving38.7
Fiber per serving10.5
Cholesterol per serving5
Iron per serving3.4
Sodium per serving404
Calcium per serving172
Fresh Berries with Maple Cream
Prep Time: 4 Yield: 4 servings (serving size: about 2/3 cup berries and 1/4 cup maple cream)
Good to Know
Don’t stress about pleasing your guests with this dessert. It’s easy, quick, and low-calorie. Fruits, especially berries, are a great source of disease-fighting antioxidants.
Ingredients
3/4 cup fat-free sour cream
1/4 cup maple syrup
1 cup fresh blueberries
1 1/2 cups fresh raspberries
Preparation
Combine sour cream and maple syrup in a small bowl; stir with a whisk.
Combine berries, and spoon into dessert dishes; pour maple cream over berries.
Nutrition Information
Calories per serving140
Calories per serving3
Fat per serving0.4
Saturated fat per serving0.0
Monounsaturated fat per serving0.1
Polyunsaturated fat per serving0.2
Protein per serving2.2
Carbohydrates per serving31.4
Fiber per serving4.1
Cholesterol per serving8
Iron per serving0.6
Sodium per serving64
Calcium per serving86
Cookies ‘n’ Cream Crunch
Yield: 9 servings (serving size: 1 square)
Ingredients
1 (6 1/2-ounce) package sugar-free chocolate sandwich cookies, crushed
1/3 cup chopped pecans
3 tablespoons reduced-calorie margarine, melted
1 quart vanilla no-sugar-added, fat-free ice cream, softened
Preparation
Combine first 3 ingredients; reserve 1 cup mixture. Press remaining crumb mixture firmly in bottom of a 9-inch square pan. Freeze 10 minutes.
Spread ice cream over crumb mixture in pan. Sprinkle reserved crumb mixture over ice cream; gently press mixture into ice cream. Cover and freeze at least 8 hours.
To serve, let stand at room temperature 5 minutes; cut into 9 squares.
Nutrition Information
Calories per serving232
Calories per serving0.0
Fat per serving10.1
Saturated fat per serving1.7
Monounsaturated fat per serving0.0
Polyunsaturated fat per serving0.0
Protein per serving6.3
Carbohydrates per serving34.2
Fiber per serving0.7
Cholesterol per serving0.0
Iron per serving0.0
Sodium per serving182
Calcium per serving0.0
Cantaloupe Sherbet
This easy 5-ingredient melon sherbet is a great way to transform fresh cantaloupe into a low-sugar frozen dessert.
Yield: 5 servings (serving size: 1 cup)
Good to Know
You probably won’t find this sherbet flavor at any ice cream parlor. Try this vitamin-C rich canteloupe recipe and enjoy a guilt-free summer treat.
Ingredients
1 large ripe cantaloupe, peeled and finely chopped (about 5 cups)
1/3 cup “measures-like-sugar” calorie-free sweetener
2 tablespoons lemon juice
2 teaspoons unflavored gelatin
1/4 cup cold water
1 (8-ounce) carton vanilla fat-free yogurt sweetened with aspartame
Cantaloupe wedge (optional)
Preparation
Combine cantaloupe, sweetener, and lemon juice in a blender or food processor; process until smooth. Transfer mixture to a medium bowl.
Sprinkle gelatin over cold water in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves, about 4 minutes. Add to cantaloupe mixture, stirring well. Add yogurt, stirring until smooth.
Pour mixture into an 8-inch square pan; freeze until almost firm.
Transfer mixture to a large bowl; beat with a mixer at high speed until fluffy. Spoon mixture back into pan; freeze until firm.
Scoop into 5 individual serving dishes to serve. Garnish each serving with a cantaloupe wedge, if desired (cantaloupe wedge not included in analysis).
Nutrition Information
Calories per serving93
Calories per serving0.0
Fat per serving0.5
Saturated fat per serving0.2
Monounsaturated fat per serving0.0
Polyunsaturated fat per serving0.0
Protein per serving5.1
Carbohydrates per serving18.9
Fiber per serving1.3
Cholesterol per serving1
Iron per serving0.0
Sodium per serving50
Calcium per serving0.0
Chili-Fried Potatoes
Yield: 4 servings (serving size: 3/4 cup)
Good to Know
Serve these spicy potatoes with eggs as a homefries dish or in an omelet. Cut out the cheese to eliminate saturated fat.
Ingredients
3 cups cubed unpeeled baking potato (about 1 pound)
1/2 teaspoon olive oil
Olive oil-flavored cooking spray
1 small onion, halved, thinly sliced, and separated into rings
1 teaspoon chili powder
1/4 teaspoon salt
1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
Preparation
Arrange potato in a steamer basket over boiling water. Cover and steam 10 minutes or until tender. Remove from heat.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes or until tender. Add potato, chili powder, and salt. Cook 5 minutes or until potato is lightly browned, stirring often. Sprinkle cheese over potato. Cover, remove from heat, and let stand 1 minute or until cheese melts.
Nutrition Information
Calories per serving152
Calories per serving0.0
Fat per serving3.7
Saturated fat per serving1.7
Monounsaturated fat per serving0.0
Polyunsaturated fat per serving0.0
Protein per serving6.9
Carbohydrates per serving23.8
Fiber per serving2.6
Cholesterol per serving10
Iron per serving0.0
Sodium per serving263
Calcium per serving0.0
Deep-Dish Taco Pizza
Prep Time: 2 Cook Time: 22Total Time: 5Yield: 6 servings (serving size: 1 slice)
Good to Know
Combine Italian and Mexican cuisines with this dish. Top with shredded lettuce and diced tomatoes to add some vegetables to your pizza.
Ingredients
1 pound ground round
1/2 cup frozen chopped onion
1 (15-ounce) can diced tomatoes with green chiles, drained
1 teaspoon salt-free Mexican seasoning
1 (10-ounce) can refrigerated pizza crust dough
Cooking spray
1 cup (4 ounces) shredded reduced-fat sharp Cheddar or part-skim mozzarella cheese
Salsa (optional)
Reduced-fat sour cream (optional)
Preparation
Preheat oven to 425°.
Cook beef and onion in a large nonstick skillet over medium-high heat until beef is browned, stirring to crumble. Drain well, and return beef mixture to pan. Stir in tomatoes and seasoning; cook over medium-high heat 1 minute or until thoroughly heated; set aside.
Unroll pizza crust dough. Press into bottom and halfway up sides of a 13 x 9-inch baking dish coated with cooking spray. Spoon beef mixture over pizza crust dough.
Bake at 425° for 12 minutes. Top with cheese, and bake 5 minutes or until cheese melts and edges of crust are browned. Let stand 5 minutes before slicing. Serve warm. Top with salsa and sour cream, if desired.
Nutrition Information
Calories per serving306
Calories per serving29
Fat per serving9.8
Saturated fat per serving4.1
Monounsaturated fat per serving1.9
Polyunsaturated fat per serving0.2
Protein per serving27.9
Carbohydrates per serving25.6
Fiber per serving1.3
Cholesterol per serving57
Iron per serving2.9
Sodium per serving693
Calcium per serving183
Potato Cakes
Prep Time: 8 Cook Time: 10Yield: 16 potato cakes (serving size: 1 potato cake)
Good to Know
Dress up plain potato cakes with vegetables for a healthier, more filling meal.
Ingredients
2 (1-pound, 4-ounce) packages refrigerated mashed potatoes (such as Simply Potatoes)
1 tablespoon dried minced onion
1/2 teaspoon pepper
1 cup matzo meal
Cooking spray
Preparation
Combine first 4 ingredients in a large bowl. Divide mixture into 16 portions, using about 1/3 cup in each portion. Pat each portion into a 4-inch diameter cake; place on wax paper.
Heat a large nonstick skillet over medium-high heat. Coat both sides of each cake with cooking spray; place in batches in pan. Reduce heat to medium; cook 1 to 2 minutes on each side or until browned. Remove from pan, and place on wax paper. Cool completely.
Nutrition Information
Calories per serving80
Calories per serving9
Fat per serving0.8
Saturated fat per serving0.0
Monounsaturated fat per serving0.0
Polyunsaturated fat per serving0.0
Protein per serving1.8
Carbohydrates per serving17
Fiber per serving1.3
Cholesterol per serving0.0
Iron per serving0.3
Sodium per serving187
Calcium per serving11
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