Wasabi crab cups appetizer

Approx. 50 Calories (1 gram of fat) per serving (3 cups).

Recipe makes approx 21 cups

Ingredients

• 1 can of crab meat
• 1/8 cup low fat mayonnaise
• 3 tsp. wasabi powder
• 1 tsp. lime juice medium
• 1 bunch of chives (approx 15 chive leaves)
• 1 English (seedless) cucumber

Directions

1. Mix mayonnaise, wasabi powder, and lime juice.
2. Chop 3/4 of the chives and add to mixture.
3. Add drained crab to the mixture. (check for shell pieces)

Prepare cucumber cups:

1. Cut cucumbers crosswise into 1/2-inch-thick slices.
2. Cut a fluted round from each slice with cookie cutter or fluting tool.
3. Scoop out center of each round with melon-ball cutter, but leave bottom intact.
4. Top with crab mixture.
5. Garnish with remaining chives.

Marinated Artichoke Cup Appetizer

Approx. 100 Calories (4 grams of fat) per serving (3 cups).

Recipe makes 24 cups

Ingredients

• 2 jars marinated artichoke hearts
• 1 roasted red sweet pepper cut into thin strips
• 1/3 cup red wine vinegar
• 1 garlic clove - minced
• 1/2 cup freshly chopped basil
• 1/4 cup chopped greek olives (pitted)
• Pinch of red pepper flakes
• 24 wonton squares

Directions

1. Press wonton wrappers into small muffin tin to form cups.
2. Bake at 350 degrees for approx 5 minutes, or until slightly brown.
3. Let cool.
4. Combine all other ingredients in a nonmetal bowl.
5. Cover and chill for 2-4 hours
6. Drain and fill cups to serve.
   

Vegetarian chili

Approx. 210 calories (2 grams of fat) per serving. Recipe serves 4

Ingredients

• 1/2 cup red bell pepper
• 1/2 cup onion
• 1 Anaheim chile
• 1 can Rotel tomatoes with green chiles
• 1 can red kidney beans
• 1 can white northern beans
• 1 Tbs. garlic (finely chopped)
• 4 Tbs. commercial chili powder
• Green onion

Directions

1. Dice the vegetables and combine with all other ingredients in a crock pot.
2. Cook approx. 8 hours on low.
3. Garnish with green onion.
   

Thanksgiving Fruit Bowl

Approx. 100 calories (0 grams of fat) per serving. Recipe serves 10

Ingredients

• 1 small pineapple
• 1 medium cantelope
• 1 bunch red seedless grapes
• 10 tangerines or clementine oranges
• bamboo picks

Directions

1. Cut the cantelope in the shape of a bird and scoop out seeds.
2. Make 'tail feathers' with pineapple and grapes.
3. Fill cavity with grapes.
   

Caution: This is very back heavy and tends to tip over. Stabilize by surrounding with tangerines, oranges, or by attaching it to something heavy.

This makes a lovely Thanksgiving centerpiece and appetizer. Your guests will gobble it up! :-)

Shrimp with snow peas appetizer

Approx. 85 calories (2 grams of fat) per serving.

Recipe serves 10 (approx. 6 pieces each)

Ingredients

• 1 lb shrimp
• 1/4 cup orange juice
• 1/4 lb snow peas
• 1/8 cup soy sauce
• 4 slices (approx. 1/4" thick) ginger
• 1 clove garlic, quartered
• red cabbage
• toothpicks

Directions

1. Mix orange juice, ginger, garlic, and soy sauce.
2. Add boiled, peeled, deveined shrimp (60 per pound).
3. Let shrimp marinate for at least 3 hours.
4. Steam snow peas until just barely tender.
5. Open pods and remove peas.
6. Wrap a half of a pod around a shrimp
7. Secure pod with a toothpick.
   Cut the cabbage in half and place cut side down on a plate.
8. Anchor each toothpick into the cabbage.
9. Garnish with shredded cabbage.
   

**For a spicy version, marinate in a sweet Thai red chili sauce instead of the above marinade.

Fall Harvest Squash

Approx. 200 calories (0 grams of fat) per serving. Recipe serves 2

Ingredients

• 1 small acorn squash
• 1/2 cup white wine
• 1/2 cup dried fruit (dark and golden raisins, apples, apricots, currants)

Directions

1. Cut squash in half and remove seeds and membranes.
2. Place flesh side down in a shallow dish with 1/4 cup white wine.
3. Bake at 350 F until squash is tender (about 30 minutes).
4. In a sauté pan, add dried fruit and 1/4 cup white wine.
5. Bring to boil until all liquid evaporates.
6. Spoon fruit into each half and serve.
   

Spinach, pear, and pecan salad

Approx. 140 calories (7 grams of fat) per serving. Recipe serves 2

Ingredients

• 1 cup spinach 1 medium red pear (diced)
• 1 leaf red cabbage (thinly sliced)
• 14 pecan halves

Dressing:

• 2 Tbs. raspberry red wine vinegar
• 1 shallot
• 1 tsp. molasses
• 2 leaves fresh basil (blend in a food processor)

Directions

1. Arrange spinach on the plate.
2. Add the pears, red cabbage, and pecans.
3. Drizzle with the dressing.

Rainy Day Puree

Approx. 100 calories (2 grams of fat) per serving. Recipe serves 4

Ingredients

• 1/2 medium butternut squash
• 1/2 medium onion
• 1 small potato
• 1 large yam
• 1 Tbs. chopped fresh ginger
• 1 tsp. olive oil
• 2 cups water
• parsley

Directions

1. Sauté the diced onions and ginger in olive oil.
2. Add the squash, yam and potato (peeled and cubed).
3. Add 2 cups water, bring to a boil, cover, then let simmer until tender.
4. Puree everything in a blender, until smooth.
5. Garnish with parsley.
   

Broccoli salad

Approx. 75 calories (0 grams of fat) per serving. Recipe serves 2

Ingredients

• 2 cups raw broccoli
• 1 medium Roma tomato, sliced
• 1/3 small red onion, thinly sliced
• 3 Tsp. fat free Italian salad dressing

Directions

1. Drizzle salad dressing over the broccoli, tomatoes, and onions.
2. Let sit for 15-30 mins for flavors to blend.
3. Serve chilled or room temperature.
   

Wilted spinach salad with oranges

Approx. 85 calories (0 grams of fat) per serving. Recipe serves 2

Ingredients

• 1 cup raw spinach
• 2 small oranges
• 1 Tbs. lemon juice
• 1 Tbs. raspberry wine vinegar
• freshly ground black pepper, to taste

Directions

1. Cut the peel from each orange and slice into cross sections.
2. Arrange on a bed of spinach.
3. For the dressing, squeeze juice from orange flesh left on peel and add the lemon juice and vinegar.
4. Heat the dressing until hot.
5. Drizzle the dressing over the salad, and top with freshly ground black pepper.
   

Noodles with red wine mushroom gravy

Approx. 220 calories (4 grams of fat) per serving. Recipe serves 4

Ingredients

• 2 cups cooked egg noodles
• 3 cups sliced mushrooms
• 1 can Cream of Mushroom soup
• 1 packet Onion-Mushroom soup
• 1/4 cup red wine
• 1 tsp. freshly ground black pepper
• parsley flakes

Directions

1. Mix the soups, red wine, black pepper, and mushrooms.
2. Cook in a crock pot on low heat for approx. 8 hours.
3. Serve over egg noodles.
4. Garnish with parsley.
   

**this is also quite tasty with cubes pieces of beef in it

Persimmon Salad

Approx. 70 calories (0 grams of fat) per serving. Recipe serves 3

Ingredients

• 1 medium persimmon
• 1 cucumber
• 1 red pear
• raspberry wine vinegar
• purple leaf kale

Directions

1. Peal and remove seeds from cucumber.
2. Dice the cucumber and pear.
3. Thinly slice the persimmon.
4. Arrange on a bed of purple leaf kale.
5. Drizzle with vinegar.
   

Mediterranean Rapini

Approx. 85 calories (1 gram of fat) per serving. Recipe serves 4

Ingredients

• 1 medium bunch of rapini
• 1/4 cup sun dried tomatoes
• 1 can artichoke hearts
• 1 tsp. chopped garlic
• 1 tsp. capers
• 1 lemon
• 1 Tbs. balsamic vinegar
• 1/4 cup water

Directions

1. In a sauté pan, add the water, vinegar and juice from 1 lemon.
2. Add all remaining ingredients.
3. Cook until the rapini is tender and all the liquid is absorbed/evaporated.
4. Serve hot.
   

Spinach stuffed manicotti

Approx. 200 calories (3 grams of fat) per serving. Recipe serves 3

Ingredients

• 6 manicotti tubes
• 2 medium Roma tomatoes
• 1 cup mushrooms
• 4 cups fresh spinach
• 1/8 cup fresh basil
• 3 cloves garlic
• 1 Tbs. shredded romano cheese
• 1 tsp. red pepper flakes.

Directions

1. Boil pasta until almost Al Dente and drain.
2. In a food processor, chop the spinach, mushrooms, garlic, and red pepper flakes.
3. Stuff the chopped spinach/mushroom mix into the tubes of manicotti.
4. In a food processor, chop the tomatoes and basil.
5. Spoon the tomato/basil salsa on top of the stuffed manicotti.
6. Microwave on high for 2 minutes to heat stuffing.
7. Sprinkle with romano cheese and garnish with fresh basil.
   

Vegetable fried rice

Approx. 210 calories (3 grams of fat) per serving. Recipe serves 4

Ingredients

• 2 cups cooked rice*
• 2 large eggs (whites only)
• 1 medium japanese eggplant
• 2 cups sliced mushrooms
• 4 cups raw baby spinach
• 2 Roma tomatoes, peeled
• 5 chili peppers, chopped
• 1 tsp. chopped garlic
• 1 tsp. oyster sauce
• 1 tsp. sesame oil
• 1 Tbs. soy sauce

Directions

1. Heat the oil in a wok
2. Add the garlic and egg whites to the oil.
3. Scramble the egg until slightly firm.
4. Add the rice, eggplant, chilis, and mushrooms.
5. Stir well.
6. Add the oyster sauce and soy sauce.
7. Once the eggplant softens, add the spinach.
8. Once the spinach wilts, add the tomatoes and heat until warm.
9. Serve garnished with spinach and tomato roses.

* Left-over rice works better than freshly made rice.

Grilled Portabella Mushrooms with Ratatouille

Approx. 100 calories (1 gram of fat) per serving. Recipe serves 3

Ingredients

• 2 Tbs. garlic (finely chopped)
• Crushed red pepper, to taste
• Freshly ground black pepper, to taste
• Olive oil
• 1/4 cup balsamic vinegar
• 2 large Portabella mushrooms
• 1/2 cup of each of the following diced vegetables

• red bell pepper

  green bell pepper

  zucchini

  yellow squash

  eggplant

  red onion

  tomato (not in picture because I didn't realize that I didn't have one until too late)

Fettuccine with sautéed mushrooms, spinach, and tomatoes

Approx. 300 calories (2 grams of fat) per serving. Recipe serves 2

Ingredients

• 4 oz. dry fettuccine
• 4 oz. fresh spinach
• 8 medium mushrooms
• 2 medium Roma tomatoes
• 1 Tbs. chopped garlic
• fresh basil, to taste
• freshly ground black pepper, to taste
• red pepper flakes, to taste
• olive oil

Directions

1. Chop the basil, spinach, tomatoes, mushrooms and garlic.
2. Lightly spray a non-stick sauté pan with olive oil.
3. Add the garlic, black pepper, red pepper, basil, and mushrooms to the hot pan.
4. Once the mushrooms start to lose their water, add the tomatoes.
5. Once the tomatoes start to lose their water, add the spinach, and sauté until the spinach wilts.
6. Serve over cooked pasta.
7. Garnish with fresh basil or spinach.

Mozzarella with a tomato/basil salsa

Approx. 110 calories (5 grams of fat) per serving. Recipe serves 2

Ingredients

• 1 cup spinach
• 1 Roma tomato
• 6 leaves fresh basil
• 2 oz. Mozzarella cheese (low fat)

Directions

1. Remove seeds from the tomato.
2. Chop the tomato and basil in a food processor.
3. Arrange spinach on the plate.
4. Add sliced mozzarella and top with the salsa.
   

Spinach and feta salad

Approx. 60 calories (3 grams of fat) per serving. Recipe serves 2

Ingredients

• 1 cup spinach
• 1/4 tomato
• 1/4 small red onion
• 1/4 cup feta cheese (tomato/basil)
• balsamic vinegar

Directions

1. Arrange spinach on the plate.
2. Add a tomato slice, red onion, and feta cheese.
3. Drizzle with balsamic vinegar

Mini fruit tart

Approx. 250 calories (6 grams of fat) per serving. Recipe serves 4

Ingredients

• 4 pre-made pie shells (tart size)
• 1/2 cup low fat vanilla pudding
• 1/4 cup apricot jelly
• 1 cup of each: Blueberries Strawberries (sliced) Raspberries Mandarin Oranges

Directions

1. Spoon approx. 1/8 cup of pudding into each shell.
2. Arrange fruit on top of pudding.
3. Heat apricot jelly until liquified - add 1 Tbs. water if necessary.
4. Brush the jelly glaze over the top of each tart.
5. Let cool before serving
   

Mango Caliente

Approx. 80 calories (0 grams of fat) per serving. Recipe serves 2

Ingredients

• 1 small cucumber, sliced
• 1 small ripe mango, cubed
• 1 Tbs. cayenne pepper

Directions

1. Arrange the mango and cucumber on a plate.
2. Dust with cayenne pepper.

**The sweet mango, cool crisp cucumber and fiery cayenne create a great sensation in your mouth!

Stir Fried Veggies on Saifun

Approx. 300 calories (9 grams of fat) per serving. Recipe serves 4

Ingredients

• 4 oz. Saifun (cellophane noodles/bean threads)
• 1 red bell pepper
• 1 yellow bell pepper
• 1 zucchini
• 6 green onions
• 1/2 cup cilantro, chopped
• 1/4 cup oil
• 1/4 cup teriyaki sauce

Directions

1. Heat 1/4 cup oil in a saucepan.
2. Add dry saifun and cook until it's puffy. Drain on paper to remove oil.
3. Lightly spray a sauté pan with olive oil.
4. Add the bell pepper, zucchini, green onions, and cilantro.
5. Add the teriyaki sauce and cook until vegetables are tender.
6. Serve over cooked saifun.
   

(For soft noodles, and virtually no fat, let the saifun stand in hot water for 15 mins, rather than deep frying it.)

Garden Delight

Approx. 300 calories (0 grams of fat) per serving. Recipe serves 4

Ingredients

• 1 can straw mushrooms
• 1 can bamboo shoots
• 1 cup baby carrots
• 1 zucchini
• 1 cup broccoli
• 1 large tomato
• 6 green onions
• 8 oz. dry Saifun (cellophane noodles)
• 2 Tbs. chopped garlic
• 2 Tbs. chopped ginger
• 2 Tbs. crushed red pepper
• 3 Tbs. Teriyaki Sauce
• 3 Tbs. Rice Vinegar
• 2 cups water

Directions

1. Heat garlic, ginger, red pepper, Teriyaki Sauce, vinegar and water until boiling.
2. Toss in dry noodles and simmer for 10 minutes.
3. Add carrots and bamboo shoots, then bring to a boil.
4. Once most of the water is absorbed or boiled off, add the remaining vegetables.
5. Cook until the broccoli and zucchini are tender but not soggy.
   

Sliced fruit with strawberry puree

Approx. 85 calories (0 grams of fat) per serving. Recipe serves 2

Ingredients

• 1 small banana
• 2 kiwi fruits, sliced
• 1 cup strawberries
• 1/4 cup blackberries
  

Directions

1. Remove the leaves, then puree the strawberries in the blender.
2. Serve with bananas, blackberries, and kiwi fruit.
   
   (OK....so this recipe isn't much different from the fruit with mango puree, but it was too pretty to just eat without taking a picture!!)

Gingered Shrimp

Approx. 100 calories (1 gram of fat) per serving.

Recipe serves 10 (approx. 6 pieces each)

Ingredients

• 1 lb shrimp
• 1 fresh pineapple
• 1/2 cup pineapple juice
• 1/8 cup pickled ginger slices
• 1/8 cup soy sauce
• toothpicks

Directions

1. Mix pineapple juice, 3-4 slices of ginger, and soy sauce.
2. Add boiled, peeled, deveined shrimp (50-70 per pound).
3. Let shrimp marinate for at least 3 hours.
4. Place a toothpick through a shrimp, a small slice of ginger, and a pineapple chunck.
5. Anchor each toothpick into the top half of a pineapple.
   

Veggie Thyme

Approx. 100 calories (1 gram of fat) per serving. Recipe serves 3

Ingredients

• 2 cups asparagus tips
• 2 cups cherry tomatoes
• 1/2 cup red onion
• 1 cup baby zucchini
• 3 cups mini yellow and green squash
• 1 tsp. garlic (minced)
• 7 large sprigs of thyme (remove stem)
• freshly ground black pepper, to taste
• olive oil

Directions

1. Spray a non-stick pan lightly with olive oil.
2. Add the onion, thyme, garlic, black pepper, zucchini, and squash.
3. Cook until almost tender then add the asparagus.
4. Cook until the asparagus is tender then add the tomatoes.
5. Cook until the tomatoes are warm all the way through.

Sliced fruit with mango puree

Approx. 85 calories (0 grams of fat) per serving. Recipe serves 4

Ingredients

• 1 mango
• 1/4 cup pineapple juice
• 1 tsp. fresh ginger
• 2 cups strawberries, sliced
• 2 kiwis, sliced

Directions

1. Peel and slice a fresh mango and put in the blender or food processor.
2. Add the pineapple juice and grated ginger, then puree.
3. Serve with strawberries and kiwi fruit. (other fruits can also be added)
   

Orange and Olive Salad

Approx. 100 calories (5 grams of fat) per serving. Recipe serves 2

Ingredients

• 10 calamata olives
• 1 orange
• 1/4 small red onion
• black pepper (freshly ground)
• red wine vinegar
• leaf lettuce

Directions

1. Place leaf lettuce on the plate.
2. Add peeled oranges, olives and thinly sliced red onion.
3. Sprinkle with freshly ground pepper.
4. Drizzle with red wine vinegar.
   

Black bean and corn salad

Approx. 220 calories (1 gram of fat) per serving. Recipe serves 4

Ingredients

• 4 green bell peppers
• 1 can black beans, drained and rinsed
• 1 can corn, drained and rinsed
• 1 can Ro-Tel tomatoes with green chilis
• 1 cup chopped cilantro
• 5 small green or red chili peppers, chopped
• 1 tsp. chopped garlic
• 3 Tbs. red wine vinegar

Directions

1. In a bowl, mix all ingredients, except for the bell pepper.
2. Remove the top 1/3 of each pepper. Retain the bottoms. Discard the seeds.
3. From one pepper's top, cut thin slices.
4. Cube the remaining 3 tops, and add to the other ingredients.
5. Stuff the mixture into the green pepper bottoms.
6. Garnish with pepper slices and serve.

Cellentani with Spinach and Sun Dried Tomatoes

Approx. 250 calories (3 grams of fat) per serving Recipe serves 2

Ingredients

• 4 oz Cellentani pasta
• 1/4 cup sun dried tomatoes
• 1 cup fresh spinach
• 2 tsp. capers
• 1 tsp. olive oil

Directions

1. Rehydrate tomatoes in warm water.
2. Boil pasta until almost Al Dente then drain (leave a little water).
3. Return pasta to the pan, on low heat.
4. Add spinach and sun dried tomatoes
5. Heat until spinach wilts.
6. Toss with olive oil.
7. Sprinkle with capers and serve.
   

Rigatoni Puttenesca

Approx. 270 calories (3 grams of fat) per serving. Recipe serves 4

Ingredients

• 6 oz. rigatoni pasta
• 2 large tomatoes
• 1 small onion
• 2 cups sliced mushrooms
• 1 Tbs. chopped garlic
• 2 Tbs. capers
• 2 Tbs. sliced black olives
• 1/8 cup basil
• 1 Tbs. red pepper flakes black pepper to taste
• olive oil

Directions

1. Lightly spray a non-stick pan with olive oil.
2. Saute garlic, onions, pepper and mushrooms until soft.
3. Add basil, capers, tomatoes, and black olives.
4. Serve over cooked and drained pasta.

Teriyaki Red Cabbage

Approx. 85 calories (2 grams of fat) per serving Recipe serves 3

Ingredients

• 2 cups red cabbage (shredded)
• 1 cup snow peas
• 1/2 cup carrots (sliced)
• 2 cups mushrooms (sliced)
• 1 tsp. chili oil
• 1 oz Teriyaki sauce
• 1 clove garlic (finely chopped)
• Crushed red pepper, to taste

Directions

1. Sauté the chili oil, garlic, and crushed red pepper.
2. Add the carrots.
3. Add the Teriyaki sauce and bring to a boil.
4. Add the snow peas, mushrooms, and red cabbage.
5. Cook until all the vegetables are tender, not soggy!
   

Spring Greens Salad

Approx. 50 calories (0 grams of fat) per serving Recipe serves 2

Ingredients

• 1 Roma tomato
• 1 shallot
• 1 cup asparagus (small)
• 2 cups baby greens (Spring blend)
• 2 Tbs. balsamic vinegar

Directions

1. Steam asparagus until tender. NOTE: This would have tasted better with roasted asparagus
2. Remove seeds from the tomato.
3. Slice the tomato and shallot.
4. Arrange greens, asparagus, tomato, and shallots on the plate.
5. Drizzle with balsamic vinegar.

Fruity Stir Fry

Approx. 300 calories (1 gram of fat) per serving Recipe serves 4

Ingredients

• 2 cups cooked rice
• 2 cups broccoli florets
• 2 cups snow peas
• 1 cup bean sprouts
• 1 red bell pepper
• 1 can pineapple chunks (no added sugar), with juice
• 4 cups fresh strawberries
• 1 oz Teriyaki sauce
• 1 clove garlic (finely chopped)
• 1 tsp. fresh ginger (finely chopped)
• red pepper flakes, to taste
• olive oil

Directions

1. Lightly spray a sauté pan with olive oil.
2. Sauté the garlic, ginger and red pepper flakes.
3. Add the red bell pepper.
4. Add the Teriyaki sauce and pineapple juice and bring to a boil.
5. Add the snow peas, broccoli, and bean sprouts.
6. Cook until all the vegetables are tender, not soggy!
7. Serve with cooked rice.
8. Garnish with pineapple and strawberries.
   

Rice and Beans

Approx. 275 calories (1 gram of fat) per serving Recipe serves 4

Ingredients

• 1 Tbs. garlic (finely chopped)
• 1 large green Anaheim chili
• 2 large red Serrano chilis
• 1 large tomato 2 cups black beans (soaked)
• 2 cups rice (cooked)
• 1/2 cup onion,
• chopped cilantro - chopped, to taste

Directions

1. Put all ingredients, except rice, into a crock pot.
2. Cook on medium heat for at least 8 hours.
3. Serve with rice and fresh cilantro.