PARMESAN BAKED TOMATOES

4 Tomatoes, halved horizontally
1/4 Cup or more Grated Parmesan Cheese
1 Teaspoon Chopped Fresh Oregano
1/4 Teaspoon Salt
Fresh Ground Pepper to taste
4 Teaspoons Extra-virgin Olive Oil

Preheat oven to 450. Place tomatoes cut-side up on a sprayed baking sheet. Top with parmeasan, oregano and salt and pepper. Drizzle with oil and bake until the tomatoes are tender about 15 minutes.

VEGETABLE BURGERS

2 Cups Quinoa, cooked
3/4 Cup Cheddar Cheese, shredded
1/2 Cup Low-fat Cottage Cheese
1 Medium Carrot, fnely grated
1 Cup Zucchini, squeezed
3 Eggs
3 Tablespoons All Purpose Flour
2 Green Onions, including the white part
1/2 Teaspoon Splenda or sugar
1/4 Teaspoon Ground Cumin
1/8 Teaspoon Salt
1/4 Teaspoon Garlic Powder
1/4 Teaspoon Black Pepper
Olive Oil for frying

In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder. Heat a frying pan and a couple teaspoons olive oil over medium-low heat.  Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick.  Fry until golden-brown, about 4 minutes on each side.   Makes 10 burgers.

MANDARIN ORANGE DESSERT

This is a real old WW recipe that is still so good and easy made.

1 Container (16oz.) Small-curd Cottage Cheese
1 Box (four serving size) Orange Jello, regular or sugar free
1 Can(15oz.) Mandarin Oranges, well drained
1 (8oz.) Bowl Cool Whip regular or sugar free
1/3 Ba(10oz.) Mini Marshmallows
1/2 Cup Chopped Pecans, use only if you like
Combine container of cottage cheese with the orange jell-o packet. Stir until well mixed.
Add in the well-drained can of mandarin oranges and the tub of Cool Whip. Stir.
Now stir in the marshmallows and pecans. Store in the refrigerator and allow to get nice and cool. If you were to eat it right away, it would taste grainy from the Jell-O. But give it at least a couple of hours and the flavors will really come together and blend nicely. Can leave it until the next day to eat. Keep ref.

SALMON MELTS

1 Can Salmon
4 Slice Wheat Bread
Light Mayo
Hot Sauce
Shredded Fat-Free Cheese
Spike or Seasoning Salt
Pepper


Take the salmon and mash them up in a bowl. Add the mayo and then add the seasoning salt and pepper. If you like a little hot sauce then add it in. Put on a piece of wheat bread and sprinkle on top with cheese. Put in the oven on 350 for 10 minutes or until cheese melts.

DIET BEAN AND ONION WRAP

1 Medium Onion
1 Can Black Beans, rinsed and drained
1 Can Rotel Tomatoes
1 Teaspoon Ground Cumin
11/2 Cups Brown Rice, cooked
Wheat Tortilla Shells
Fat-Free Sour Cream
Fat-Free Cheddar Cheese, shredded

In a bowl rinse the beans and drain. Set aside. Take a onion and saute in a little olive oil. Then add the rinsed beans. Next add the cumin more or less to taste and the tomatoes. Stir good and heat through. Cook the brown rice to use as the side dish. Take and put the onion tomato mixture in a wheat tortilla and make a wrap out of it. Can add in some sour cream and fat-free cheese. Eat with the brown rice.

DIET PENNE RIGATE PASTA SALAD

1 Box Dreamfields Penne Rigate Pasta or whole wheat pasta 

Half Bottle Kraft Light Zesty Italian Dressing
1 Green Bell Pepper, chopped
1 Red Bell Pepper, chopped
1 Cucumber, chopped
1/3 Cup McCormick's Perfect Pinch Salad Supreme Seasoning.

Cook pasta, using the box directions, until al dente and drain well. Pour a little olive oil over the pasta to keep it from sticking together. While pasta is boiling, chop up the red and green peppers and the cucumber and set aside. Mix together the Zesty Italian dressing with the pasta then add your chopped veggies. Once those are combined, slowly add in the Salad Supreme seasoning until well-coated throughout. Refrigerate for at least 2 hours before serving.

DIET COFFEE FRAPPUCCINO

1 Cup Unsweetened Almond Milk
1 Teaspoon Instant Coffee
2 Packets Truvia

4-5 Ice Cubes
1/2 Teaspoon Pure Vanilla
In a blender blend all the ings. together until it becomes frothy and cold. You can garnish this with some hot chocolate powder.

OUR DIET GROUP TURKEY WRAP

Whole Wheat Tortilla Wrap
Roasted Red Pepper Hummus
Sliced Turkey Breast
Lettuce
Tomato
 Fat-Free Spreadable Cream Cheese

You can use fat-free spreadable cream cheese on this with or without the hummus if you don't like hummus. Spread a layer of cream cheese then a layer of hummus. Next a layer of turkey, lettuce and tomato. Roll up wrap and enjoy. Cut in half.

OUR DIET GROUP BROCCOLI SALAD

This is a good salad we are all using in a diet group I am in.

Broccoli Salad

2 Bunches broccoli, tore up in small flowerettes
1/2 Cup Chopped Red Onion or a sweet onion
1/2 Cup Almonds, Pecans or Walnuts, chopped
1/2 Cup Raisins or Caraisins
1/2 Cup Bacon, cooked and crumbled drain good on paper towel

Dressing Mix

1 Cup Light Mayo
1/2 Cup Splenda
2 Teaspoons White Vinegar

Mix Broccoli, onions and craisins or raisins. Toss gently with dressing and add the nuts and bacon before serving. Keep. ref.

DIET TOMATO AND CORN SALAD

Fresh Tomatoes, washed good and deseeded
Fresh Corn, washed good
Red Onion or Vidalia Onion, Chopped
Italian Dressing made up according to pack (good seasons brand)

In a medium bowl  chop the tomatoes and then add the chopped onion. Cut the corn off of the cob and add to the onion and tomatoes. Add the made up dressing. Stir good. Can also add some herbs if you like. Chill and serve.

OVEN ROASTED VEGS.

1 Cup Cauliflower cut in 11/2 Florets
1 Cup Carrots, sliced 1/3 inch thick
1 Cup Summer Squashor Zucchini, slice 1/2 inch thick
1 Cu Canned or Fresh Mushrooms
1 Medium Onion, thinly sliced
2 Teaspoons Marg.
1 Cup Chicken Broth
Salt, Garlic and Pepper to taste
2 Teaspoons Fresh Parsley

Preheat oven to 350. Combine ings. except parsley. Pour into a sprayed 11 x14 pan. Cover. Bake 25 -30 minuts, basting with the pan liquid and adding a small amount of water if needed. Each serving is 36 calories.

DIET RICE

4 Cups Cooked Rice
2(8oz.) Tomato Paste
1 Can Whole Corn, drained
1 Green Pepper, cut up
1 Medium Onion, cut up
1 Cup Medium Salsa

Mix all together and cook in a kettle until heated.

CHICKEN AND SWEET POTATO STEW

Salaflower Oil
2 Chicken Breasts, thinly sliced
1 Teaspoon Cummin
2 Garlic Cloves, slivered
1 Medium Onion, thin sliced
1 Box Chicken Broth
1 Large Sweet Potato. sliced
1 Medium Potato, sliced
1 Tablespoon Wondra Flour to thicken
1 Bag of Frozen Vegs. of your choice
1/2 Teaspoon SouthWestern Seasoning

Sheer the chicken in the oil in a wok pan. Add the cummin and salt and let get brown. Chop the onion and garlic. Add to the chicken. Next add the broth and then add the potatoes. Let cook for 20 minutes and then add the flour. Just sprinkle this around in the pan and then stir. Add the frozen vegs. and let cook for 10 minutes more.

DIET LEMON-GARLIC CHICKEN BREASTS

3Tablespoons Lemon Juice about one lemon
3 Tablespoons Olive Oil
1 Teaspoon Minced Garlic or 2 to 3 Cloves
1 Teaspoon Salt
1/4 Teaspoon Pepper
1/2 Teaspoon Oregano
1 Lb. Chicken Breasts or Chicken Tenderloins

Combine all the marinade ings. Place the chicken in a ziploc bag and pour the marinade over it. Seal bag and put in ref. for over night. Grill or cook in a skillet.

DIET CHEESE SANDWICH

1/2 Cup Shredded  Monterey Jack Cheese
1/2 Can Mushrooms, drained
1/2 Small to Medium Sweet Onion, Sliced
3 Slices Tomato
1 Tablespoon I Believe It's Not Butter
Salt and Pepper
2 Slices Rye, Wheat or Sour Dough Bread

Using 1/2 spoonful of butter. Butter both pieces of bread on one side. Sit aside. Take another 1/2 spoonful butter and put in a small skillet. Add the sliced onions and mushrooms. Let them just began to soften. Add the salt and pepper and let cook about 2 minutes. Remove from heat and sit aside. In another skillet take the buttered bread and grill one piece. Put some of the cheese on the bread and cover and let it melt. The steam will melt it for about 1 minute. Take off and put in a plate. Do the other piece like this. Uncover and add the veg. mixture to each slice of bread. Then add the sliced tomatoes. Take and put them together and continue grilling until they are light brown. Or can just put it al together and grill until it is light brown.

DIET GREEN PEPPER EGGS

2 Eggs
Olive Oil
1/4 Cup Sweet Onion,  finely chopped
1/4 Cup Green Pepper, finely chopped
1 Romaine Tomato, chopped
Italian Seasoning or Oregano to your taste
Onion Powder to your taste
Salt
Cheddar Cheese

Put some of the olive oil in a small or medium skillet enough to cover the bottom. Let get hot. Add the peppers and onion and tomato. Stir. Let cook until the vegs. are soft. Don't let scorch. Add the italian seasoning, onion powder and salt. Next take the eggs and crack them over top of the veg. mixture and break the yolks. Can add the cheddar cheese now if you like cheese. Not a lot tho. Stir like making scrambled eggs. Eat.

DIET CHOCOLATE CHEESE

1 Cup Part-Skim Ricotta Cheese
1 Tablespoon Cocoa Powder
1/2 Teaspoon Vanilla
1 Pack Splenda
Mix and Chill. This helps when you just have to have something sweet when you are dieting. I love this stuff. If you like more choc. flavor you can add some sugar free chocolate syrup instead of the power. I use around 11/2 Tablespoons of the syrup. It is good when you just have to have something a little sweet.

DIET DIP

1 Jar Peanut Butter
1 Cup Vanilla Yougurt
Peeled and Sliced Apples or Celery Sticks

In a small bowl mix the yougurt with every what amount of peanut butter you like. Make this sort of thin like spreadable butter. Use with the apples or celery sticks.

DIET MEAT BALLS

1 Lb. Lean Ground Beef or Ground Chuck
3 Large Eggs, beaten
3/4 Cup Grated Parmesan Cheese

1 Tablespoon Italian Seasoning
1/2 Teaspoon Salt
1/4 Teaspoon Pepper
2 Tablespoons Canola Oil
Crumble the ground beef in a large bowl. Add the remaining ings. except the oil. Mix well. Wet your hands. Form Meat into 24 balls. In a large skillet heat the oil until hot. Cook meat balls in the oil turning to get all sides brown and meat is no longer pink or until done. Drain on paper towels.  Can use hot mustard for dipping or pizza sauce.

DIET TUNA SALAD

 Buy tuna packed in water and add it to a green salad for lunch or mix with a little plain yogurt, light mayonnaise, celery, and onions for a quick  tuna salad.