New Year Resolution Recipes

Ok, so my new year’s resolution to eat healthier in 2010 ended at precisely12:03 amwhen I dove into the guacamole and M&M’s (don’t judge me). Thoughts of getting into those post Christmas sale size (none of your business) I bought last week when out the window along with visions of me finally being able to get rid of the “baby fat” from my last pregnancy 24 years ago.

In the hopes that a small portion of my resolution dignity can be saved this year as I’ve decided to devote this column to low fat/calorie recipes in the hopes that I can reduce a few calories and fat grams from our diets. You’ll notice I didn’t say NO fat as I’m one of those diet heretics that holds to the belief that to forbid is to tempt and that everyone needs a little fat in their diet.

Hope (and my scale) are both optimists and without any further adieu my first gift of the New Year is this column with recipes so good you won’t miss what’s not there. No, I’m not giving you calories on these recipes, suffice it to say that the category that is fat, they contain less than their counterparts.

You can use regular or low fat dairy products in these recipes but be careful when substituting no fat products in baking as they contain a higher percentage of water and that can alter the final results significantly (as in it won’t turn out the way you want it to).


2 cups sifted flour

1 teaspoon baking soda

2 teaspoons baking powder

1/2 cup sugar

1/2 teaspoon salt

2 eggs (or 4 egg whites)

1 1/4 cups skim milk

1 teaspoon cinnamon

1 cup fresh or frozen blueberries

Preheat oven to 400. Spray a muffin pan with cooking spray. In a large bowl combine the flour, cinnamon, baking soda, baking powder and salt and mix to combine. In another bowl combine the eggs and milk and beat to combine. Add sugar to the egg mixture and beat to combine. Add the egg mixture to the flour mixture and mix to just combine, do not over mix. Gently fold the blueberries into the batter, again, do not over mix. Divide the batter between the 12 greased muffin cups. Bake 20 minutes or until the top is golden. Makes 12


1 cup flour

2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

2 cups bran cereal (crush it up a bit)

11/4 cups skim milk

1/3 cup firmly packed brown sugar

1 egg white

1/2 cup applesauce

1 tart apple peeled and chopped

1/2 to 1 cup raisins

Heat oven to 400. Spray a muffin pan with cooking spray or use foil paper liners.  In a bowl combine the flour, baking powder, baking soda and cinnamon.  In another bowl combine the cereal, milk and sugar. Let the milk and cereal mixture set for 5 minutes and then add the egg, chopped apple, raisins and applesauce.  Add the apple mixture to flour mixture and mix to just combine. There will be lumps in the batter, don’t worry.  Divide the batter into the prepared muffin cups.  Bake for 20 minutes or until browned.  Makes 12.


2 1/2 lbs. boneless skinless chicken breasts cut into bite size pieces

2 cups water with 2 chicken bouillon cubes or 2 tablespoon powder

2 tablespoons oil (I like sesame oil but any will do)

1 green pepper diced

1 onion, cut into bite size pieces

1 cup celery, thinly sliced

1 cup unsweetened pineapple chunks (canned) (save the juice)

1/2 cup pineapple juice

1 to 2 teaspoon soy sauce

2 tablespoons flour

1 tablespoon cold water

ground pepper to taste

rice or noodles

Simmer the chicken in the water with bouillon cubes. Save 1 cup of liquid that the chicken is cooked in. Saute the onion, green peppers, celery and pineapple until crisp tender, but not browned.  In a bowl combine the cup of saved chicken broth with the pineapple juice and soy sauce. Whisk to combine. In a small bowl combine the flour and water. Whisk to combine and add the flour mixture to the chicken broth mixture. Whisk to combine. Add the liquid to the vegetables in the pan. Add the cooked chicken and season with pepper to tasted Add to
vegetables. Add the cooked chicken and a dash of pepper, and cook until
hot throughout. Serve over rice or noodles. Serves 6


1 lb cooked bow tie pasta

1/2 lb. ground chicken or turkey, cooked (optional)

2 tomatoes, seeded and diced

1 can (16 oz) corn, drained

1 red pepper, diced

1 can (16 oz) black beans, rinsed and drained

1 small red onion, diced

2 stalks celery, diced

1 jalapeno pepper, seeded and diced

1 1/2 cup chunky salsa

1/2 no or low fat mayonnaise

1 tablespoon chili powder

1 teaspoon cumin

salt and pepper to taste

In a big salad bowl combine the mayonnaise and salsa and mix to combine. Add the remaining ingredients, toss to coat and season with salt and pepper to taste. Refrigerate for at least 45 minutes for the flavors to combine. Serves 8.


2 lbs. grilled salmon broken into bite size pieces

6 cups salad greens

3 tomatoes, seeded and chopped

3 tablespoons sunflower seeds

1/2 cup non-fat buttermilk
2 tablespoons low-fat sour cream
1 tablespoon low fat mayonnaise
3/4 teaspoon finely chopped fresh tarragon or 1/4 teaspoon dried tarragon,
1/2 teaspoon minced garlic

1/4 teaspoon salt
1/4 teaspoon dry mustard, or to taste

In a food processor or blender combine the buttermilk, sour cream, mayonnaise, tarragon, garlic, salt and mustard. Process until combined and smooth and refrigerate for at least 1 hour. Divide the greens between 6 plates, top with salmon, tomatoes, and sunflower seed and drizzle some of the dressing over the top. Pass the remaining dressing with the salad. Serves 6.

You can replace the salmon with chicken or turkey

Submitted byWanda Louias Long GroveIL

1 tablespoon margarine
2 cloves garlic, minced
1 tablespoon all-purpose flour
1 1/3 cups skim milk
4 tablespoons non fat cream cheese
2 tablespoons light cream cheese
1 1/4 cups freshly grated parmesan cheese, divided
4 cups hot cooked fettuccine
3 tablespoons chopped fresh parsley
freshly ground pepper to taste

In a sauce pan saute the garlic in the margarine and cook for about 1 minute. Whisk in the flour, cook for a minute and then gradually whisk in the milk, stirring constantly. Cook for 7 to 8 minutes or until the mixture is thick and bubbly. Stir in the cream cheese; cook 2 minutes. Add 1 cup Parmesan cheese, stirring constantly until it melts. Add the parsley and pepper, mix to combine and then pour the cheese mixture over hot cooked fettuccine. Mix to combine. Place the mixture in a serving bowl and sprinkle the top with the remaining 1/4 cup parmesan cheese. Serves 4

Modified from


1 cup flour
1 cup sugar
1 cup reduced fat sour cream
1 egg
3 tablespoons unsweetened cocoa

2 to 3 tablespoons regular or low sugar raspberry preserves
1 teaspoon baking soda
1/4 teaspoon salt

Powdered sugar

Preheat oven to 350. Spray a 8X8 baking pan.  In the bowl of an electric mixer combine all the ingredients except the powdered sugar and mix until smooth. Pour the batter into the prepared pan and bake for 30 to 35 minutes. Cool for about and hour and sprinkle the top with powdered sugar. Serves 6


Skinny Recipes for Spring or HELP I Need to Loose 30 lbs.

                                   SPRING HAS SPRUNG

             HEMS ARE ON THE RISE,



and hips and stomach and all the other parts of me that seem to have spread out so much over these last couple of months.

            It never fails, just say the words “cold weather” or big bulky wool sweaters to me and I start eating like a nuclear winter is just around the corner. My body seems to equate the changing into my winter wardrobe with putting on a few extra layers of blubber, (not unlike my cousin, the polar bear) to ward off all that cold cold icky snowy weather.

             I realize now that the warm weather is really here to stay that it may be too late for me to change my food “intake”. You know what I mean. If the food is “in” my house I “take” it and stuff it in my mouth. I’ve got to find a way to take off 30 pounds in the next 4 weeks before it’s officially time to pull out the tank tops and sunscreen . At this point, the odds of me buying a new swimsuit in this century are very slim (another word I’m not so fond of).

             Forget about all those New Year’s Resolutions to lose weight, we’re out of time. Let’s concentrate on what we can accomplish in the next few months by taking the fat (and calories) out of our diet. (That’s diet as a Noun not as a Verb).

            To get us started here are a few fun and fast recipes that have been reduced to as few calories as I can manage without the taste being compromised. So try these “thin delights”, the only thing you have to lose is weight.


6 medium potatoes, baked

1 tablespoon melted margarine

1/3 cup plain low fat yogurt or low fat/no fat sour cream

1/4 teaspoon basil

1/4 teaspoon thyme

1/4 teaspoon oregano

1 1/2 tablespoon sesame seeds

Preheat to 375. Cut the potatoes in half lengthwise. Scoop out the center and leave about 1/8 inch shell. Mix the butter, yogurt and basil, oregano thyme together and brush it generously on the potato skins. Sprinkle the skins with the sesame seeds. Place the skins on a baking sheet and bake for 25 min. or until they are crunchy and brown. Cut in half lengthwise and serve hot. Serves 6.

Submitted by Lois Rose Glenview IL


1/2 cup chicken broth

2 tablespoon rice wine vinegar

1 teaspoon orange zest

3 green onions, sliced thin

3 cups cooked white meat of chicken, diced

2 medium oranges, peeled and thinly sliced

1 can sliced water chestnuts, drained

salad greens

salt/pepper are optional

chow mein or rice noodles

Place the chicken in a self closing plastic bag. Add the chicken broth, vinegar, orange peel and onions. Close and shake to mix. Mix in the water chestnuts and orange slices. Close and shake to coat. Refrigerate for at least one hour. Place the salad greens on a serving plate and spoon the chicken salad on top, making sure not to pour too much of the marinade over it. Sprinkle the chow mein or rice noodles on top. Serves 4.


4 pita breads

4 cup sliced mushrooms, fresh

1 medium red onion, thinly sliced and separate into rings

1/4 cup chopped green pepper

1/4 cup chopped red pepper

4 teaspoon dried basil

2 cup shredded mozzarella cheese

2 tablespoon grated parmesan cheese

Heat oven to 425. Split each pita bread so that you have a total of 8 rounds. Place rounds, cut side up, on ungreased cookie sheet. Arrange mushrooms, peppers and onions on top. Sprinkle with basil and cheeses. Bake 8 to 10 minutes or until cheese is melted. Cut each round into 6 pieces. Serves 4


2 cup low fat, small curd cottage cheese

4 tablespoon skim milk

2 tablespoon lemon juice

4 teaspoon Dijon mustard

2 teaspoon onion powder

2 teaspoon curry powder

Place cottage cheese, milk and lemon juice into a blender or food processor. Process for 30 seconds. Scrape down sides process again until the mixture is smooth. Add the mustard, onion powder and curry powder. Cover and pulse for 30 seconds or until everything is combined. Cover and refrigerate at least 1 hour but no longer than 3 days. Serve with raw vegetables or pita triangles. Makes 2 cups


1 1/2 cups brown rice

3 cups chicken broth

1 lb. frozen, chopped spinach, thawed and drained

2 red or green bell peppers, chopped

1 large onion, diced

3/4 teaspoons salt

1 1/2 cup low fat milk

3 tablespoons flour

2 cup shredded low fat pepper Jack cheese, divided

1 cup fresh or frozen (thawed) corn kernels

4 ounces low fat cream cheese (or Neufchatel)

1 jalapeno pepper, seeded and minced

Preheat oven to 375. In a saucepan bring the broth to a simmer. Add in the rice, spinach, bell peppers, onion, and salt. Cover and cook at a simmer 20 to 30 minutes.  Uncover a continue cooking until the rice is tender and most of the liquid is absorbed, 10 to 15 more minutes. In another saucepan whisk together the milk and flour. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set the mixture aside.. When the rice is done, stir in the cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños. Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving. Serves 6 to 8