Low Calorie Recipes: Curried Tofu Scramble

Ingredients

2 packages of extra firm tofu drained
2 cups chopped bell peppers(I use red, yellow, orange)
2 cups roughly chopped mushrooms
1 small zucchiini, julienned
1 med yellow summer squash diced
1 cup onions
2 cups fresh spinach, rough chop
2 Tbsp olive oil
2Tbsp Curry powder
salt and pepper to taste(salt not in Na+ count)

Directions

Either press tofu to extract water or losely crumble into a collander to drain.
Saute all veggies (Except spinach) in olive oil, add curry powder and cook till peppers still have a bit of crunch. Add crumbled tofu and spinach, cook on low till warm throughout spinach is cooked and it is not watery. Taste, and adjust salt pepper and curry to your taste.

This recipe is very flexible you can add any combo of veg, leave out the curry and add soy sauce or salsa. It can be served warm, cold and in a pita.

Number of Servings: 8

Calories per serving of Curried Tofu Scramble
109 calories of Tofu, extra firm, (0.25 block)
30 calories of Olive Oil, (0.25 tbsp)
10 calories of Peppers, sweet, red, fresh, (0.25 cup, chopped)
8 calories of Onions, raw, (0.13 cup, chopped)
5 calories of Curry powder, (0.25 tbsp)
4 calories of Mushrooms, fresh, (0.25 cup, pieces or slices)
2 calories of Summer Squash, (0.13 small)
2 calories of Spinach, fresh, (0.25 cup)
0 calories of Zucchini, baby, (0.13 large)

Low Calorie Recipes: Almond and Mixed Berry Muffins with Flaxseed

Ingredients

2 1/4 cups whole grain or wheat pastry flour
4 tsp baking powder
1/4 cup ground flaxseed
1/2 tsp salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup SPLENDA
1/3 cup canola oil
1 tsp almond extract

Directions

1. Preheat ovens to 400 degrees F. Line a 12-cup muffin pan with paper liners.
2. In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
3. In another bowl, combine milk, eggs, SPLENDA� Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
4. Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't over mix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
5. Bake for 20-24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.

Number of Servings: 12

Calories per serving of Almond and Mixed Berry Muffins with Flaxseed
77 calories of Flour, whole grain, (0.19 cup)
58 calories of Canola Oil, (0.03 cup)
26 calories of Splenda Sugar Blend for Baking, (1.32 tsp)
12 calories of Egg, fresh, (0.17 large)
10 calories of Bob's Red Mill Whole Ground Flaxseed Meal, 2 Tbsp., (0.17 serving)
7 calories of Milk, nonfat, (0.08 cup)
5 calories of Blueberries, fresh, (0.06 cup)
4 calories of Raspberries, (0.06 cup)
1 calories of Baking Powder, (0.33 tsp)
0 calories of Salt, (0.04 tsp)
0 calories of Almond Extract, (0.08 tsp

Low Calorie Recipes: Applesauce Oatmeal Muffins

Ingredients

1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)

Directions

Soak the oats in milk for about one hour.
Preheat the oven to 400 degrees.
Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix until combined.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.
Do not over mix the batter or the muffins will be tough.

Spoon muffin mixture into muffin pan.

Combine the cinnamon and sugar and top each muffin with some of the mixture.
Bake for 20-25 minutes or until done.
Remove from pan, cool and enjoy.

These can be frozen and reheated in the microwave for a quick breakfast.
Number of Servings: 12

Low Calorie Recipes: Bean Margherita Pennelo

Ingredients

3/4 cup whole wheat penne

1/4 cup canned white beans, rinsed and drained

1 1/2 cups cherry tomatoes, halved

1 tablespoon olive oil

1/2 cup fresh basil, chopped

1 garlic clove, minced

2 tablespoons grated Parmesan cheese

Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients, warm for 5 minutes. Top with Parmesan.

Low Calorie Recipes: Tortilla & Cheese Chili

• Ingredients
• 
  

1 1/2 cups vegetarian chili

2 tablespoons chopped scallions

8 tortilla chips, broken

2 tablespoons shredded cheddar cheese

2 cups mixed greens

1 tablespoon low-fat Italian salad dressing

Make it: Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.