PER SERVING (entire recipe): 153 calories, 1g fat, 379mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein
Ingredients:
- 1 large onion
- 1/2 cup Fiber One bran cereal (original)
- 1/4 cup fat-free liquid egg substitute
- Dash of salt
- Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.
Preheat oven to 375 degrees.
Cut the ends off of the onion, and remove the outer layer. Cut onion into 1/2-inch-wide slices, and separate into rings.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One "breadcrumbs" onto a small dish, and mix in salt and any optional spices you like.
Next, fill a small bowl (just large enough for onion rings to fit in) with egg substitute. One by one, coat each ring first in egg, and then in the "breadcrumbs" (give each ring a shake after the egg bath).
Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20–25 minutes, flipping rings over about halfway through.
MAKES 1 HUMONGOUS SERVING
Yum Yum Brownie Muffins
PER SERVING (1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein
*** It may seem odd to use nothing but pumpkin and cake mix for this recipe, but it works perfectly well. Hope you LOVE it! ***
Ingredients:
- 1 box devil's food cake mix (about 18 ounces)
- 1 15-ounce can pure pumpkin
Directions:
Preheat oven to 400 degrees.
Mix the two ingredients together. Don't add anything else that may be mentioned on the box, such as eggs, oil or water. The mixture will be very thick, so you might be tempted to add in other things to make the batter smoother. Do NOT do this!
Place batter into a 12-cup muffin pan lined with baking cups or sprayed with nonstick spray. Place pan in the oven, and bake for 20 minutes.
MAKES 12 SERVINGS
Squash-tastic Shepherd's Pie
PER SERVING (1/4th of pie): 232 calories, 2.5g fat, 552mg sodium, 25g carbs, 4g fiber, 5g sugars, 28g protein
This shepherd's pie swap is AMAZING. My obsession with butternut squash really paid off here -- in spades!
Ingredients:
- 1 pound raw extra lean ground turkey
- 3 1/2 cups peeled and cubed butternut squash
- 1 1/2 cups frozen mixed vegetables
- 1/2 cup chopped onions
- 3/4 cup fat-free gravy
- 1 tablespoon light whipped butter or light buttery spread
- 1/2 teaspoon minced garlic
- 1/4 teaspoon salt
- Dash of black pepper
- Dash of garlic powder
- Dash of onion powder
Directions:
Preheat oven to 400 degrees.
Place the squash in a large microwave-safe dish with ½ cup of water. Cover bowl and cook squash in the microwave for 12-14 minutes, until squash is soft.
Meanwhile, in a medium pan over medium heat, cook onions until slightly browned (2-3 minutes).
Add the turkey, minced garlic, garlic powder, onion powder and pepper to the pan. Stir well. Cook until meat is browned.
Drain any excess liquid from the pan. Place meat/onion mixture in a casserole dish. Pour gravy evenly over the mixture. Spread the mixed veggies on top and then set dish aside.
Once squash is cooked, drain excess water and mash well. Add butter and salt to the squash and then mix thoroughly. Layer the mashed squash on top of the veggie layer. Bake in the oven for 20-25 minutes (until crust looks slightly crispy).
MAKES 4 SERVINGS
Magical Low-Calorie Margarita
PER SERVING (entire recipe): 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, <0.5g sugars, 0g protein
This recipe is so awesome, you'll be able to fool EVERYONE into thinking they're drinking a super-high-calorie margarita. If you don't like your drinks super-sweet, feel free to use just half of the lemonade drink mix.
Ingredients:
- 6 ounces diet lemon-lime soda
- 1 1/2 ounces tequila
- 1 packet (two 5-calorie servings) sugar-free powdered lemonade drink mix
- 2 tablespoons lime juice
- 5 to 8 ice cubes OR 1 cup crushed ice
- Optional: lime wedge (for garnish)
Directions:
Stir all ingredients together except for the ice.
For a frozen drink, place mixture in a blender with the ice, and blend until smooth. Or, simply pour mixture over ice, and enjoy. If you like, serve with a lime wedge.
MAKES 1 SERVING
This recipe is so awesome, you'll be able to fool EVERYONE into thinking they're drinking a super-high-calorie margarita. If you don't like your drinks super-sweet, feel free to use just half of the lemonade drink mix.
