Also check out http://365daystoprom.wordpress.com!! I'm sure you'll love it!
I know how hard it is to find recipes that are healthy, satisfying and tasty. There are even a few for all of you that have a sweet tooth like me!
2 egg whites
1/4 cup sugar
1/4 cup splenda
4 tablespoons light butter
1/3 cup flour
1 teaspoon vanilla essence
3 tablespoons cocoa powder
1/2 teaspoon baking soda
Pre-heat oven to 180 degrees Celsius.
Add all ingredients to a bowl and mix well.
Spray a muffin tin, and spoon about 2 tablespoons of batter into each muffin cup.
Bake for 20 minutes.
This makes 8 brownies: perfect to not over eat and share with the family.
Per brownie: 72 calories, 3g fat, 11 carbohydrates, 2 protein.
Lemon Meringue Pie
1/2 cup white flour
2 tablespoons light butter
1/2 teaspoon white sugar
1 packet sugar free vanilla pudding mix
2 cups no-fat milk
rind of 2 lemons (about 10ml)
4 egg whites
1/3 cup white sugar
1/2 teaspoon cream of tartar
Pre-heat oven to 180 degrees Celsius.
Mix butter, 1/2 teaspoon sugar and flour until coarse crumbs form.
Mix 2-3 tablespoons water into crumbs until dough forms, refridgerate for 30 mins.
Roll dough into thin circle, grease pie tin and place dough into tin.
Bake for 15 - 20 mins or until mostly solid.
Mix together pudding milk and lemon rind: put aside
When pie crust is done baking, let it cool then pour in pudding. Refridgerate.
Whip egg whites and cream of tartar until stiff peaks form
Beat in 1/3 cup of sugar.
Grease a round cake tin, pour in egg whites and use the back of a spoon to form peaks. Bake at 150 degrees Celsius until peaks are browned.
Slide cooked meringue topping onto pie crust and refridgerate until ready to serve.
Makes 1 pie; 12 slices
1 slice: 74 calories, 1g fat, 3g protein.
Spinach Lasagna Rolls
9 lasagna noodles, cooked
10 oz frozen chopped spinach, thawed and completely drained
15 oz fat free ricotta cheese
1/2 cup grated Parmesan cheese
salt and fresh pepper
32 oz tomato sauce
9 tbsp (about 3 oz) part skim mozzarella cheese, shredded
Preheat oven to 180°C. Combine spinach, ricotta, Parmesan, egg, salt and pepper in a medium bowl. Ladle about 1 cup sauce on the bottom of a baking dish.
Place a piece of wax paper on the counter and lay out lasagna noodles. Make sure noodles are dry. Take 1/3 cup of ricotta mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.
Ladle sauce over the noodles in the baking dish and top each one with 1 tbsp mozzarella cheese. Put foil over baking dish and bake for 40 minutes, or until cheese melts. Makes 9 rolls.
To serve, ladle a little sauce on the plate and top with lasagna roll.
Serving Size: 1 roll
224.9 calories, 5.1g fat, 3.4g fibre, 13g protein, 31.5 carbohydrates
Healthy Wholegrain Blueberry Biscotti
2 cups whole-wheat flour
3ml baking soda (bicarb)
Pinch of salt
1/3 cup of stevia or other artifical baking sweetner
15ml castor sugar
1/3 cup light brown sugar
2 large egg whites
1 large egg
8ml vanilla essence
1 cup fresh blueberries
Preheat oven to 180 degrees Celsius.
In a mixing bowl, combine flour, flaxseed, baking soda and salt. In a mixer combine sugar, egg whites, egg, stevia and vanilla. slowly add dry ingredients.
Stir in fresh blueberries with a fork.
Divide dough into three equal portions.
Roll each porton to a 15cm long roll.
Arrange rolls 8cm apart on a baking tray lined witth wax paper.
Make sure each roll is about 2.5cms thick.
Bake for about 25 - 29 mins or until firm.
Remove rolls from baking tray and let them cool for about 10 mins.
Cut rolls diagonally into 30 slices each about 2.5cms thick.
Cook cut slices at 140 degrees Celsius for 5 minutes on each side.
Place biscotti in a jar and let them harden for 24 hours.
Serve with tea or coffee.
Serving size: 1 biscuit
Calories: 60kcal, fat: 2g, protein: 2g, carbohydrates: 10g, fibre: 3g.
Butternut Squash Soup (Weight-watchers recipe)
2 cups cubed butternut
1 carrot, peeled
1 onion, diced
6 cups fat free chicken or vegatable broth
2 garlic cloves, halved
1/2 cup low-fat milk
salt and freshly ground pepper
In a large heavy pot, combine squash, carrots, onion, garlic and broth and bring to the boil.
Cover and simmer on low for about 40mins until squash is tender.
Puree the soup.
Add milk and add salt and pepper to taste.
Servings: 6 cups
Serving size: 1 1/3 cups
Calories: 56, fat: 0.3g, protein: 2.6g, carbohydrates: 11.4g, fibre: 2.6g
Mini breakfast fritattas
1/2 cup low-fat free milk
salt and pepper
Fillings of your choice: ham, onion, mushroom, green pepper, bacon, cheddar cheese, mozerella, parmesan.
Beat eggs, add milk. Season with salt and pepper to taste.
Divide equally into 6 normal-sized muffin tins.
Add your fillings.
Bake at 180 degrees Celsius for 20-25mins until golden brown.
Perfect with a slice of toast for a quick, healthy breakfast, even on the go.
I make these on sunday nights so that I have enough for the week.
Every morning I have one of these, with a slice of whole-wheat toast, a banana and a cup of green tea.