SERVINGS | 4
1 can salmon (small size), drained
1 can cream of mushroom soup
1 small can peas and carrots, drained
1 small can of sliced mushrooms, drained
Easily shredded bread product (toast, biscuits, whatever)
Mix salmon, soup, and peas and carrots in small saucepan. Cook over medium heat, stirring occasionally, until heated through.
Serve over crumbled biscuits or toast.
SERVINGS | 4
SOURCE: My own recipe
2 6-oz cans salmon, drained
1/4 cup bread crumbs
1/4 cup fatfree egg substitute
2 Tbsp chopped dried onion, or equivalent minced fresh onion
1 tsp Italian seasoning
2 cloves garlic, minced
1 Tbsp fat free Romano cheese
1/4 tsp salt
1/8 tsp pepper
Mix all ingredients together thoroughly. Form into 4 patties.
Spritz a frying pan with non-fat spray. Cook patties until slightly browned, and until completely cooked.
Serve with brown rice or whole wheat pasta
SERVINGS | 4
1 pound boneless, skinless chicken, cubed
1 medium onion, chopped
3 cloves garlic, minced
1 Tbsp paprika
1 tsp dried basil
1/2 tsp salt
1/8 tsp cayenne pepper
1 8oz can tomato sauce
1 Tbsp cornstarch
2 Tbsp cold water
1/4 cup fatfree sour cream or fatfree yogurt
Mix chicken, onion, garlic, paprika, basil, salt and cayenne in 2 quart microwavable casserole. Cover and microwave on High 8 – 10 minutes, stirring midway.
Stir in tomato sauce, cornstarch, and cold water. Cook an additional 5-7 minutes covered on High.
Stir in sour cream or yogurt.
Serve over whole wheat pasta
SERVINGS | 4 – 8 (depends on amount of veggies you put in)
SOURCE: based on Kris Andrews’ stew recipe
2 cans tomato soup
1 can cream of mushroom/potato/whatever soup
1 envelope onion soup mix
1 can white beans or chickpeas, rinsed and drained
Include any of the following (the more the better)
- Green beans (1 can, drained, or 1 small bag, frozen)
- Corn (1 can, drained, or 1 small bag, frozen)
- Mushrooms (fresh and sliced, or 1 can, drained)
- Carrots (cut into bite sized pieces)
- Broccoli (cut into bite sized pieces)
- Cauliflower (cut into bite sized pieces)
- Any other veggies you’d like in your stew
- 1 or 2 small potatoes, peeled and cut into small chunks
Pour all ingredients into crockpot. Mix thoroughly – you want enough veggies so this is chunky. Don’t worry about not having enough liquid; the veggies will contribute liquid to the stew as they cook down. Cover. Let cook 6-8 hours at low-medium heat. When veggies are tender, serve warm.
SERVINGS | Lots
SOURCE: Janet Mueller (who possibly got it from Del Monte)
3 cups sugar
1 cup oil
1 can (1 lb) pumpkin
2/3 cup water
3 1/2 cup flour
2 teaspoons baking soda
2 teaspoons salt
1 teaspoon baking powder
1 teaspoon nutmeg
1 teaspoon allspice
1 teaspoon cinnamon
1/2 teaspoon cloves
Cream sugar and oil together. Add the eggs and pumpkin; mix well. Stir in all dry ingredients alternately with water.
Pour into two well-greased and floured 9″x5″ loaf pans . Bake at 350 degrees for 1 1/2 hour until done.
Let stand 10 minutes, then remove from pans and cool.
SERVINGS | 6
SOURCE: Modified slightly from original:Regina’s Vegetarian Table
6 lasagna noodles
1 pound mixed variety mushrooms, cleaned and chopped
1 small bunch green onions, chopped
2 tablespoons butter (Brummel & Brown)
1 teaspoon Italian seasoning
2 tablespoons white wine vinegar (or rice vinegar)
1/3 cup vegetable stock
1 cup fat-free evaporated milk
8 ounces smoked Gouda, grated
1 tablespoon grated Romano
Heat oven to 400 degrees F. Cook lasagna noodles until tender. Drain, rinse, and set aside.
Sauté vegetables in butter and a little water until tender. Add herbs
and continue to cook for another minute or so. Add vinegar and vegetable stock and cook for 1 minute. Add milk and continue to cook until sauce begins to thicken. Do not overcook as moisture is needed for the lasagna.
Spray a 9×13 baking pan with non-stick spray. Place 3 noodles in the pan and top with 1/2 the mushroom mixture, followed by 1/2 the Gouda. Repeat with remaining noodles and Gouda. Top with Romano.
Bake for 25 minutes until heated through. Serve hot.
SERVINGS | 12
SOURCE: Louisiana Sweet Potato Commission
3/4 cup oat bran
3/4 cup whole wheat flour
Sugar substitute to equal 2/3 cup sugar
1 1/2 tsp. cinnamon
1 tsp. baking powder
1 tsp. baking soda
1/8 tsp. salt
1/2 cup apples, skinless, finely chopped (about 1 apple)
1 cup fresh sweet potatoes (yams), cooked and mashed or 1(15 oz.) can sweet potatoes, drained and mashed
1/2 cup egg substitute
2 tbsp. vegetable oil
2/3 cup plain fat free, sugar-free yogurt
Preheat oven to 350 degrees. In a bowl, combine bran, flour, sugar substitute, cinnamon, baking powder, baking soda, salt, and apples. Add sweet potatoes, egg substitute, oil, and yogurt. Stir all ingredients thoroughly. Spray muffin tins with vegetable cooking spray and spoon 1/4 cup of batter per muffin. Bake for 20-25 minutes or until done. Makes 12 muffins.
I’ve modified this recipe slightly from the original posted on the LA Sweet Potato Commission site to make it more point friendly. These muffins tend to come out short and squatty and very dense, and they are extremely filling. They taste incredibly good with apple jelly.
SERVINGS | 4 – 8 servings (depends on how hungry you are)
SOURCE: Modified (original unknown)
2 large potatos, peeled and cubed
3 large carrots, peeled and cubed
1 large onion, cubed
4 ounces lowfat cheddar cheese, shredded
salt and pepper
Place potatoes, carrots, and onion in large pan. Add 2-3 cups of water (not enough to cover; just enough so that you can see it through the veggies). Bring to boil; cover and reduce heat. Simmer 45 minutes, or until vegetables are soft.
Run contents of pot through blender, then return to pot. Stir in shredded cheese until melted. Salt and pepper to taste. Serve warm.
SERVINGS | 8
SOURCE: Weight Watchers meeting leader
1 box spice cake mix
1 15 oz can pumpkin
1/2 cup water
To Make Cake
Mix all ingredients together and pour into greased 9×12 pan (or two round pans). Bake at 350 degrees for about 35 minutes.
To Make Muffins
Do not add water. Mix pumpkin and cake mix thoroughly and spoon into lightly greased muffin pan. Bake at 350 degrees for about 18 minutes.
Delicious served with fatfree whipped topping!