wilkes

Splenda Peanut Butter Cookie
1 1/3 CUP SPLENDA
1 CUP PEANUT BUTTER
1 EGG
1 TPS VANILLA FLAVORING
MIX ,MAKE INTO BALLS SIZE OF WALNUTS
FLATTEN WITH HANDS,MAKE FORK MARKS WITH
SUGARED FORK
BAKE AT 350º FOR 12 MINUTES

Sounds great!

I think this 10 calorie soup came from (Whitehawk) a gowilkes poster
10 Calorie Vegetable Soup
8 cups water
3 beef bouillon cubes
3 chicken bouillon cubes
1 (16 ounce) can tomato sauce
1 (16 ounce) can tomatoes
Vegetables: cabbage, onion, bell pepper,
celery, cauliflower, carrots, 1 can mushrooms
Put water, bouillon cubes, tomato sauce and tomatoes in a large stockpot.
Add seasonings (basil, garlic powder, oregano, salt, pepper, bay leaves) as desired.
Add any of the vegetables, as much as you want, but DO NOT USE potatoes.
Add water, bouillon, tomato sauce, tomatoes and seasonings in a large pan.
Cut up vegetables and add to the juice mixture.
Any size bowl is only 10 calories.
Healthy Gazpacho
I find that just adding a teaspoon or two of Tabasco,
or other chili sauce improves the flavor,
Tomatoes 2 cups approx 2 large tomatoes
Cucumber 2/3 cup approx 3" slice of standard size cucumber
Green Pepper 1/2 cup 1 small pepper, might be slightly less than 1/2 cup
Onion - chopped 2 tbsp approx. half medium onion
Garlic 1 or 2 cloves to taste
Salt 1 tsp to taste
Extra Virgin Olive Oil 4 tsp
Wine Vinegar 4 tsp
Sugar 1 tsp to taste
Water 3/4 cup use more or less for thinner or thicker soup
Wash and roughly chop all vegetables.
Place chopped vegetables in blender with all liquids. Blitz until smooth.
Add salt and sugar to taste.
Pour into airtight container, seal and refrigerate overnight to infuse flavors.
Serve one quarter of the soup as a snack mid morning and mid afternoon.
10 Low Fat Recipes
1) Crêpes
Crêpes are thin pancakes which can be eaten in the same way as pancakes or rolled up with a filling of your choice. Traditionally, thouhg, these are eaten with a sprinkling of confectioners sugar and a squeeze of lemon juice.
2) French Toast
French toast is one of my favorite weekend breakfast treats (are you reading, kids?). If you're concerned about fat and cholesterol, use egg substitute or a combination of eggs and egg whites in place of whole eggs. Garnish with lots of seasonal fresh fruit.
3) Herbed Zucchini and Mushroom Frittata
A frittata is basically an open-faced omelet, which is often started on the stovetop and finished under the broiler. The problem with frittatas, as with omelets, is that they can be very high in fat and cholesterol, with all those eggs and cheese. Enjoy this low fat herbed Zucchini and Mushroom Frittata, which uses egg substitute as its base—although you can still lower the fat by using a combination of whole eggs and egg whites instead.
4) Yogurt Granola Parfait
With no cooking required, this yogurt granola parfait is a good one for the kids to assemble, so long as you offer some help with slicing fruit.
5) Buttermilk Pancakes
Good old fashioned buttermilk pancakes are hard to beat. So much better than the frozen or boxed variety. Serve these buttermilk pancakes with some pure maple syrup or with fresh berries and a little low-fat vanilla yogurt.
6) Eggs Florentine
If you like to treat yourself to an occasional egg, then this Eggs Florentine recipe will make a nice breakfast or brunch treat. Served on top of an English muffin and drizzled with a creamy, low fat yogurt-based sauce, think of it as a mock Eggs Benedict. Slip in a slice of Canadian bacon or extra-lean ham if you like. Serve with fresh fruit on the side.
7) Chicken Marsala
This is a quick and tasty chicken supper that needs very little added fat. Serve with some skinny mashed potatoes and seasonal vegetables like asparagus, green beans or peas.
8) Halibut With Basil and Tomatoes
This simple and seasonal roasted halibut dish is colorful and fragrant. Serve with asparagus and roasted fingerling potatoes for a delicious Mother's Day lunch or dinner.
9) Mini Cheesecakes
Mini cheesecakes are just the right size for mom who want to indulge a little but without feeling too guilty. Top these mini cheesecakes with a fresh berry or two.
10) Reduced Fat Rich Chocolate Pudding
My kids know the way to my heart is through chocolate, so this rich-tasting, reduced-fat chocolate pudding would definitely hit the spot. Top it with a curl or two of shaved dark chocolate or a fresh raspberry.
Heart Healthy Veggie Soup
1 can pinto beans
1 can peas and carrots, mixed
1 can Great Northern Beans
1 can Broccoli Cheese Soup
1 can diced tomatoes
1 can Ro-tel tomatoes
1 can green beans
32 oz fat free chicken broth
Mix all together and heat over high until hot then turn down
to simmer and simmer for a few minutes.
Makes 10 servings
Toasted Onion Dip
3-4 tablespoons dried onion flakes
1 package (8 ounces) fat-free cream cheese
1/3 cup plain reduced-fat yogurt
1/3 cup fat-free mayonnaise
2 small green onions and tops, chopped
2 cloves garlic, minced
1/4 teaspoon crushed beef bouillon cube
2-3 tablespoons fat-free milk
1/2 - 1 teaspoon lemon juice
2-3 drops hot pepper sauce
Salt and white pepper, to taste
Assorted vegetable relishes and bread sticks,
as dippers (not included in nutritional data
Cook onion flakes in small skillet over medium to medium-low
heat until toasted, 3 to 4 minutes, stirring frequently. Cool.
Mix cream cheese, yogurt, mayonnaise, green onions, garlic,
and bouillon in medium bowl until smooth, adding enough milk
to make desired dipping consistency. Season to taste with
lemon juice, pepper sauce, salt, and white pepper.
Spoon dip into serving bowl; serve with
vegetable relishes and bread sticks.
Nutritional Information Per Serving (2 tablespoons):
Calories: 32, Fat: 0.1 g, Cholesterol: 0.4 g,
Sodium: 223 mg, Protein: 3.3 g, Carbohydrate: 3.9 g
Diabetic Exchanges: 1/2 Meat