Healthy Body

Ingredients:

1 ½ C. all-purpose flour
¾ C. sugar substitute
1 ½ teaspoons baking soda
1 teaspoon apple pie spice
¾ C. raisins
½ C. fat-free mayonnaise
¼ C. plain fat-free yogurt
1 C. unsweetened apple juice
1 teaspoon vanilla extract
Butter flavored cooking spray

Directions:

Preheat oven to 350 degrees F. Spray an 8 x 8 inch baking dish with cooking spray. In a large bowl, combine flour, sugar substitute, baking soda, and apple pie spice. Stir in raisins. Add mayonnaise, yogurt, apple juice, and vanilla extract. Mix well and spread into baking dish.

Bake at 350 degrees F for 30-35 minutes, until a toothpick inserted in center comes out clean. Cool and cut into 8 servings. (Serves

Low calorie, no fat, low salt

Ingredients:

1 Tablespoon all purpose flour
1 teaspoon dried parsley
4 (4 oz.) lean cube beefsteaks
½ C. chopped spring onions
1 C. shredded carrots
1 C. chopped celery
1 (15 oz.) can chunky tomato sauce
1 (10 ¾ oz.) can lite cream of mushroom soup
1 teaspoon Worcestershire sauce
¼ C. water
Butter flavored cooking spray

Directions:

Combine flour and parsley flakes. Coat steaks with mixture. Spray a large skillet with butter-flavored spray and lightly brown meat on both sides. Sprinkle onion, carrots, and celery over meat. Combine tomato sauce, mushroom soup, Worcestershire sauce, and water in a small bowl. Spoon mixture over vegetables and meat. Lower heat, cover and simmer about 40 minutes until vegetables and meat are done. (Serves 4)

Low calorie, low fat

Ingredients:

8 slices reduced-calorie white bread
¼ C. Philadelphia fat-free cream cheese, softened
¼ C. strawberry spreadable fruit
2 eggs (or egg substitute)
2 Tablespoons skim milk
½ teaspoon vanilla extract
Butter flavor cooking spray

Directions:

Spread 1Teaspoon cream cheese on each slice of bread. Spread 1 teaspoon of fruit on top of each. Put bread together to form 4 sandwiches. In a medium bowl, combine eggs, skim milk, and vanilla extract. Beat well with fork. Spread large skillet with cooking spray. Dip each sandwich into egg mixture, coating both sides. Place in skillet and cook 2-3 minutes on each side, until golden brown. (Serves 4)

Low salt, low calorie, low fat

Ingredients:

2 (15 oz.) cans sweet potatoes with juice, cut into ½ inch chunks
½ C. firmly packed brown sugar
¼ C. fat-free margarine, melted
½ teaspoon ground cinnamon
¼ C. chopped pecans

Directions:

Layer potatoes, pecans, brown sugar, and margarine in a casserole dish. Sprinkle with cinnamon. Bake uncovered at 375 degrees F for 30 minutes. (Serves

Low salt, low calorie, low fat, no cholesterol

Ingredients:

2 medium apples, cored and chopped
1 Tablespoon and 3 Tablespoons orange juice
1 Tablespoon lemon juice
¾ C. chopped celery
1/3 C. chopped dates
1/3 C. raisins
½ C. plain nonfat yogurt
2 Tablespoons honey

Directions:

To prevent browning, toss apples in a bowl with 1 Tablespoon of orange juice and 1 Tablespoon of lemon juice. Coat well. Add celery, dates, and raisins. Mix together yogurt, honey, and 3 Tablespoons orange juice to make a dressing. Pour over fruit mixture and blend well. Cover and chill for 30 minutes before serving. (Serves 6)

Low calorie, low fat, low salt, low cholesterol

Ingredients:

1 lb. ground, lean turkey or beef
6 Tablespoons bread crumbs
1 ½ C. shredded cabbage or coleslaw mix
¼ C. finely chopped onion
¼ c. finely chopped bell pepper
¼ teaspoon dried, minced garlic
2/3 C. lite ketchup
Butter flavored cooking spray

Directions:

Preheat oven to 350 degrees F. Spray a 9 x 5 inch pan with cooking spray. In a large bowl, combine meat, breadcrumbs, coleslaw mix, onion, pepper, garlic, and one-half of ketchup. Mix well. Pat mixture into pan and bake for 45 minutes. Spread remaining ketchup on top of loaf and bake 15 minutes longer. (Serves 6)

Low salt, low calorie, low fat

4 medium baking potatoes
1 C. chopped spring onions
1 C. chopped mushrooms
1 (8 oz.) package soft tofu, drained & mashed
2 Tablespoons chopped parsley
1 Tablespoon Dijon mustard
1/2 teaspoon honey
paprika
Butter flavored cooking spray

Wash and dry potatoes. Using an ice pick or sharp knife, stick a hole all the way through each potato. Coat potatoes with a thin layer of cooking spray. Place potatoes in a microwave safe dish and cook on high for 10 minutes. Turn potatoes over and cook 10 minutes longer. Cut baked potatoes in half lengthwise and scoop out insides, leaving a cup that is about ¼ inch thick.

Combine onion and mushrooms in skillet. Cover and cook over medium heat for about 5 minutes or until mushrooms become tender. Combine scooped out potato with tofu, parsley, mustard and honey. Mix well. Stir in mushrooms and onions.

Re-fill potato skins with tofu mixture and sprinkle with paprika. Reheat in microwave for 2-5 minutes or until heated through. (Serves 4)

Low salt, low fat, low calorie, no cholesterol

Ingredients:

4 (5 oz.) chicken breasts, boneless and skinless
1 Tablespoon lemon juice
1/3 C. lite apricot preserves
Dash ground allspice

Directions:

Pat chicken dry and place on broiler rack. Broil for about 6 minutes. Brush first side with lemon juice, turn chicken over and brush with remaining juice. Broil second side 6-9 minutes or until no longer pink. Heat apricot preserves and allspice in a small saucepan. Spoon over chicken breasts and serve. Wonderful served with brown rice. (Serves 4)

Low salt, low calorie, low fat, low cholesterol

Ingredients:

1 (4 serving) package sugar-free, instant, butterscotch pudding mix
2/3 C. and 2/3 C. nonfat dry milk powder
1 ¼ C. and 1 ¼ C. water
1 (6 oz.)Â chocolate piecrust
1 (4 serving) package sugar-free, instant, chocolate pudding mix
½ C. lite whipped topping
2 Tablespoons chopped pecans
1 Tablespoon mini-chocolate chips

Directions:

In a medium bowl, combine dry butterscotch pudding mix, 2/3 C. dried milk powder, and 1 ¼ C. water. Mix well with a wire whisk. Pour mixture into piecrust.

In a medium bowl, combine dry chocolate pudding mix, 2/3 C. dried milk powder, and 1 ¼ C. water. Mix well with a wire whisk. Pour mixture over butterscotch layer. Refrigerate about 15 minutes
Before serving, spread ½ C. whipped topping over chocolate layer. Sprinkle chopped pecans and mini-chocolate chips over top. Refrigerate until ready to serve. (Serves

Low calorie, low fat, low salt

Ingredients:

1 lb. smoked, turkey sausage
1 (32 oz.) jar sauerkraut, drained
2 C. unpeeled potatoes, thinly sliced
½ C. thinly sliced onion

Directions:

Place sauerkraut in large casserole dish. Top with potatoes and onions. Cut sausage into about 10 pieces and layer on top of potatoes and onions. Cover and cook at 350 degrees F for 1 hour, until potatoes are tender. (Serves

Low salt, low calorie, low fat