Main Dish

Sour Cream Chicken Enchiladas

Ingredients
2 cups cooked, shredded chicken
2 cups fat free sour cream (or nonfat yogurt)
1/2 onion, chopped
1 small can mushrooms, chopped fine
2 cups broccoli, steamed and chopped fine
1/2 teaspoon cumin
1/4 teaspoon garlic powder
4 oz (1 cup) low fat cheddar cheese, shredded
6 flour tortillas

Preparation
Combine all ingredients except tortillas in a large bowl. If freezing, place chicken mixture in freezer bag; place tortillas and bag of chicken mixture in separate bag and freeze.

To Serve
Thaw chicken mixture and tortillas. Spray a 13 x 9 inch pan with nonstick spray. Divide the filling mixture equally between all six tortillas. Roll each tortilla (will be overstuffed) and place in pan, seam side down. Bake about 25 minutes at 350 degrees. Serve warm.

Leftover enchiladas can be placed in containers and refrozen for later.

Side Dish

Oat-baked Onion ‘Rings’

SERVINGS: 2
SOURCE: Modified from recipe found on WW forum

Ingredients
1 large white or yellow onion
1/2 cup plain, fat free yogurt or fat free sour cream
2 egg whites, or 1/4 cup egg substitute

1 1/2 cups oats
1 teaspoon garlic powder
1 teaspoon dry mustard
1/2 teaspoon salt

Directions
Heat oven to 400 degrees.

Peel the onion, then slice into 1/4 inch thick slices. Divide slices into rings.

Put oats, garlic powder, dry mustard and salt into blender, pulse until coarsely ground. Pour into shallow bowl.

Mix yogurt and egg in a separate bowl.

Dip onion rings first into the yogurt/egg mixture, then into the oat mixture. Spread coated onions on a baking pan coated with non-stick spray.

Bake for 35 – 40 minutes, or until coating is crisp.

Main Dish

Diet Cola Chicken

SERVINGS: 4
SOURCE: Modified from recipe found on Recipezaar

Ingredients
4 chicken breasts (skinless, boneless)
1 cup ketchup
1 can diet cola
1 onion, chopped
1 bell pepper, chopped

Directions
Mix ketchup and cola in large skillet or saucepan. Stir in chopped onion and pepper; add chicken breasts. Bring mixture to boil, then cover and cook on medium heat for 45 minutes.

Alternatives: Wait to add onion and bell pepper til near the end of cooking for crunchier veggies. Could also add additional veggies, such as sliced mushrooms, cubed potatoes, and so on.

Main Dish

Tater Crust Tuna Pie

SERVINGS: 6
SOURCE: Unknown

Ingredients – Crust
1 cup all purpose flour
1/2 cup potato flakes
1/4 teaspoon salt
1/2 cup margarine or butter, softened
3-4 tablespoons water
3 oz can french fried onions

Ingredients – Filling
3/4 cup potato flakes
4 oz cheddar cheese, shredded
1 6 1/2 oz can tuna, drained
1 10 3/4 oz can condensed cream of mushroom soup
1 egg (or 1/4 cup egg substitute)

Directions
Heat oven to 350 degrees.

Crust: Mix flour, potato flakes, margarine and salt in a bowl; blend until crumbly. Add water and stir with fork until dough is just moist enough to hold together. Press into ungreased 9 inch pie plate. Sprinkle with one half the can of onions, reserving at least 1/2 cup for later.

Filling: Combine together all filling ingredients except for 1/2 cup of shredded cheese. Pour filling into prepared crust.

Bake at 350 degrees 25 – 30 minutes, until crust is light golden brown.

Top pie with remaining onions and cheese. Return to oven and bake 5 – 10 minutes, or until cheese is melted.

Remove from oven and let stand 5 – 10 minutes before serving, to all filling to set.

Desserts

Chocolate Peanut Butter Fudge

SERVINGS | 64 pieces
SOURCE: Unknown

Ingredients
1 (14 oz) can sweetened condensed milk
1 (12 oz) package semisweet chocolate chips
1/3 cup peanut butter
1 Tbsp light corn syrup
1 tsp vanilla extract

Instructions
Combine milk, chocolate, peanut butter and corn syrup in saucepan. Cook over low heat until chocolate is melted, stirring constantly.

Remove from heat; stir in vanilla.

Pour into well-greased 8″x8″ pan. Cover and chill at least 2 hours, until firm

Cut into pieces. Store in refrigerator.

Breads

Oat Bran Date Bread

SERVINGS | 12 slices
SOURCE: Modified slightly from Recipezaar.com

Ingredients
1 cup oat bran
1 cup chopped dates
1/3 cup non-fat powdered milk
1/2 cup molasses
3/4 cup hot water
1 tablespoon butter
1/4 cup egg substitute
1/2 cup flour
1/2 cup whole-wheat flour
1 tablespoon cinnamon
1/2 teaspoon baking soda
1/2 teaspoon ground ginger

Instructions
Preheat oven 350 degrees F.

Spray 9x5x3 inch loaf pan with nonstick spray.

Mix oat bran, dates,dry milk, molasses, hot water, butter and egg substitute in large bowl; Stir in remaining ingredients.

Spread into prepared pan, bake 30-40 minutes; until toothpick inserted in center comes out clean.

Cool 5 minutes, loosen sides; remove from pan let cool completely before slicing.

Breads

Low-fat Banana Bread

SERVINGS | 12 slices
SOURCE: Recipezaar.com

Ingredients
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 cup unsweetened applesauce
Sugar substitute to equal 1 cup sugar
2 eggs (or 1/2 cup egg substitute)
1 cup mashed bananas
2 tablespoons milk

Instructions
Preheat oven 350 degrees F.

Spray 9x5x3 inch loaf pan with nonstick spray.

Mix all ingredients together thoroughly.

Spread into prepared pan, bake 45-50minutes; until toothpick inserted in center comes out clean.

Cool 5 minutes, loosen sides; remove from pan let cool completely before slicing.

Main Dish, Vegetarian

Vegetarian Lasagna

SERVINGS | 8 – 12
SOURCE: My own

Ingredients
1 box whole wheat lasagna noodles (about 12)
1 jar spaghetti sauce
1 small zucchini, minced fine
1 small yellow squash, minced fine
1 can mushrooms, drained (or 6 fresh mushrooms, cleaned), minced fine
1/2 large onion, minced fine
4 cloves garlic, minced
1 1/2 cups cottage cheese
16 oz mozzerella cheese, shredded
1 tsp Italian seasoning
1/4 tsp black pepper
Parmesan cheese

Instructions
Preheat oven to 350 degrees. Prepare 9×13 pan with non-stick spray.

Mix zucchini, squash, mushrooms, garlic, cheeses and seasonings in large bowl.

Put four (uncooked) noodles in bottom of lasagna pan. Top with one half cheese mixture, then four more noodles, then remaining half of cheese mixture. Place remaining noodles on top.

Pour sauce over top of lasagna, making sure to cover noodles completely. Using a spatula, lift corners of lasagna slightly to allow sauce to filter down to bottom of pan.

Bake, uncovered, for 45 minutes. Sprinkle with parmasan cheese and let sit 10-15 minutes before serving.

Desserts

Easy Fruit Ice ‘Cream’

SERVINGS | 6
SOURCE: Recipe from here

Ingredients
1 (small) box fat free, sugar free instant pudding mix
20 oz frozen fruit
1/2 cup powdered sugar
2 cups soy milk

Instructions
Mix all ingredients together in a blender until smooth. Pour into container and freeze until desired consistancy (20 minutes will produce consistancy of soft serve ice cream).

Comments
We’ve made this with vanilla pudding and peaches, and with chocolate pudding and cherries (I could not even taste the cherries). This is so easy, and delicious, and tastes far richer than the ingredients would make you think.

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