A delicious way to use up your Thanksgiving or Christmas Turkey leftovers!

Ingredients: 4 cups shredded, cooked turkey meat 2 cups carrots, sliced or diced 2 cups onions, chopped 2 bell peppers, chopped 2 cups diced tomatoes 2 tbsp. tomato paste 4 garlic cloves, minced 1 cup chicken or turkey stock 2 tbsp. chili powder, or to taste 1 tbsp. ground cumin 1 tbsp. dried hot red pepper flakes 1 tsp. dried oregano ½ tsp. olive oil Sea salt and freshly ground pepper to taste Green onions sliced (optional, for garnishing)

Directions:

In a large saucepan placed over a medium-high heat, cook the onions, bell peppers and carrots in a splash of olive oil until the onions are golden (about 5 minutes) Add the garlic, chili powder, cumin, red pepper flakes and oregano. Stir well and cook for a minute. Add the diced tomatoes, tomato paste, chicken or turkey stock, cooked turkey meat, and season […]

“God bless us, everyone,” piped Tiny Tim, as the characters of Charles Dickens’ Christmas Carol settled ‘round the table for a massive feast. Yet holiday food can be a bane instead of a blessing for the 115 million Americans on a weight reductions diet this year.

No other time poses such a caloric temptation. And in many places, colder weather means people get less physical exercise just when they are eating more. But who wants to be a scrooge? There are common sense ways to retain the holiday spirit while cooking and eating sensibly. Consider these suggestions:

FOOD PREPARATIONS

Use low-fat yogurt dips instead of cream cheese or sour cream. If required use light cream cheese or light sour cream Select low-fat cheeses as appetizers: mozzarella (partly skimmed) and specifically prepared types that contain 3 grams or less of fat per ounce. Avoid the fatty cheeses: American, Camembert, Cheddar, Cheshire, Edam, Limburger, Feta, Provolone and […]

Ingredients:

1 cup piña colada non-fat yogurt 1 cup pineapple juice ½ cup fresh pineapple chunks 3 ice cubes 2 to 3 tsp rum extract 4 pineapple wedges

Directions:

In a blender combine yogurt, pineapple juice and pineapple chunks. Add ice cubes and rum extract; blend until smooth, thick and frothy. Serve with pineapple wedges.

Allowances: Serves 2 Count each serving as 1 dairy (group 1) and 2 fruits (group 4)

Per serving 168 calories; 85% carbohydrate, 13% protein, 2% fat

Ingredients:

½ cup ground decaffeinated coffee 2 ¼ cups water 1/3 cup of Splenda 1 cup 1% milk ¼ tsp ground cinnamon 4 tsp brandy extract

Directions:

Brew coffee in a drip coffeemaker. Combined brewed coffee, sugar, milk and ground cinnamon in a large bowl; stir well. Let mixture cool to room temperature. Pour coffee mixture into an ice cube tray and freeze. Using a food processor or blender puree coffee flavored ice cubes until slushy, add brandy extract and serve.

Allowances: Serves 4 Count each serving as 1 dairy (group 1)

Per serving: 99 calories; 86% carbohydrate, 8% protein, 6% fat

Serves 5

1 cup frozen raspberries 1 cup ice cubes 1 cup frozen, unsweetened sliced peaches 3 packets of Splenda 5 tsp rum extract 12-oz can chilled peach nectar 1 cup peach flavored seltzer/sparkling water 5 mint sprigs

  In a blender purée raspberries until smooth. Strain; discard seeds, add ice peaches Splenda, rum extract and peach nectar and mix until smooth. Pour into a pitcher, stir in peach flavored sparkling water garnish and serve immediately. Per serving: 94 calories; 95% carbohydrate, 3% protein, 2% fat

A delicious, low-starch alternative to the real thing! Serve as a side with dinner or as an appetizer with marinara sauce for dipping!

Ingredients:

1 large head of cauliflower 2 cloves garlic, grated or mince 2 large eggs, lightly beaten 4 oz mozzarella cheese ½ teaspoon onion powder Salt Pepper 2oz grated parmesan or mozzarella cheese for topping

Directions:

Preheat oven to 450 degrees. Chop the cauliflower into chunks and place into microwave for about 5 minutes or until soft Place the cauliflower into a food processor and blend until it’s a mashed potato texture In a medium bowl, stir together cauliflower, eggs, cheese and seasonings. Lightly spray a baking pan with spray oil and coat with the mixture (about ½ inch thick) Bake at 450 degrees for 20-25 minutes or until the top starts to brown. Sprinkle additional cheese over the top and let melt slightly. Cut into 1-inch by 4-inch “sticks” and serve. […]

Ingredients:

1 chopped onion 3 cloves garlic, chopped 1 ½ lb. extra-lean ground beef 1 can diced tomatoes, no salt added 1 can tomato paste, no salt added 1 tsp. dried oregano 1 tsp. dried basil Freshly ground pepper Pam – non fat cooking spray ¾ cup Provolone cheese, grated ¾ cup Mozzarella cheese, grated ¾ cup Mild Cheddar cheese, grated ¾ cup Parmesan cheese, grate 5 medium zucchinis cut lengthwise, 1/8″ thick

Directions:

Preheat oven to 425°F (220°C). Spray skillet with PAM and cook onion and garlic for 2 minutes over medium-high heat Add meat and cook for 5 minutes. Break up meat by stirring. Incorporate tomatoes, tomato paste and herbs; season with pepper. Cover and let simmer 30 minutes on medium-low heat. Mix the 3 grated cheeses together in one bowl. Spread out zucchini slices on baking sheets and cook in the oven for 12–15 minutes. Transfer to a colander and let drain for […]

A delicious side to have with any meal; recipe courtesy of the Farm Boy Recipe Kitchen.

 Ingredients:

1 medium cauliflower, cut into florets 1 shallot, finely diced 2 cloves garlic, finely diced 3 tbsp. Dijon mustard 2 tbsp. extra virgin olive oil 1 tsp dried dill Salt and pepper to taste

Directions:

Pre-heat oven to 400F. In a large bowl, thoroughly mix all ingredients except cauliflower. Add cauliflower to bowl and toss to coat. Spread out on a lined baking sheet and roast until tender, about 45 minutes to an hour, stirring occasionally.

Allowance: Makes 4 servings Count each serving as 1 fat (group 7)

Ingredients:

2 lbs. lean boneless pork loin, trimmed of fat 1 tsp. garlic powder 1 tbsp. canola oil 1 cup water 1 tbsp. balsamic vinegar 1 very large purple onion peeled and cut into 6 wedges ½ cup unsweetened applesauce 1 tbsp. soy sauce 1 tbsp. Dijon mustard ½ tsp. nutmeg ground black pepper to taste

Directions:

Preheat oven to 350°F. Rub pork on all sides with garlic powder and pepper. Heat oil in a large ovenproof skillet or Dutch oven over medium heat. Brown pork on all sides, including ends. Remove from skillet. Add water and vinegar to pan and heat over low heat, stirring to dissolve brown bits on bottom. Pour into a cup. Spread onion wedges on sides in pan and place pork on top. Pour vinegar mixture over pork. Stir together applesauce, soy sauce, mustard and nutmeg. Pour over pork and cover pan with a lid or foil. Roast about 1 […]

Ingredients:

6 cups arugula or other greens 4 cups water 1 cup green lentils ½ tsp. salt 2 tbsp. Splenda, divided 3 tsp olive oil, divided 1 ½ tbsp. red wine vinegar ½ tsp hot sauce ½ tsp salt 1 small red onion, thinly sliced 2 cups red grapes, halved ¼ cup of walnuts

Directions:

Preheat oven to 350°F. In a medium saucepan over medium-high heat, bring water, lentils and salt to a boil. Reduce heat to simmer and cook until lentils are tender, about 15 to 20 minutes. Strain off excess water, cool to room temperature and the lentils are ready to add to any salad Mix 1 tbsp. of Splenda and walnuts in a small plastic bag. Add one teaspoon of olive oil. Toss everything together until nuts are evenly coated. Spread on a baking sheet and bake until lightly browned, about 10 minutes. Cool to room temperature. In a large salad […]