604 lofat friendly Recipes

sweet potatoes (or yukon gold potatos, whichever you prefer), egg whites (my rule of thumb is 1 egg white per potato), season salt

chili powder, onion powder, cumin, garlic powder, ground pepper, paprika, oregano, sea salt

granulated splenda sugar substitute, cocoa powder, instant coffee, bread cubes, fat-free evaporated milk, egg beaters egg substitute or 1/2 cup egg white, vanilla extract, powdered sugar (optional), frozen light whipped dessert topping, thawed (chocolate recommended!), fresh berries (or both, optional) (optional) or mint leaf (or both) (optional)

part-skim ricotta cheese, natural-style peanut butter, vanilla extract, sugar substitute

coarsley cut cranberries, white flour, whole wheat flour, baking powder, salt, baking soda, chopped walnuts (optional), beaten egg, orange juice, oil, grated orange peel

frozen meatballs (about 4 servings), spaghetti (use your favorite , i like salsa di pomodoro), hoagie rolls, shredded mozzarella cheese

old fashioned oats, flour, brown sugar, wheat germ, mixed nuts (chopped , i use walnuts and almonds), craisins, salt, cinnamon, vanilla extract, honey, honey (drizzle on top), oil, egg

olive oil, onion, chopped, green pepper, chopped, garlic cloves, pressed (or minced ), water, salt, dark red kidney beans, italian-style diced tomatoes, water, tomato paste, soy crumbles (i use boca brand), chili powder, cumin, oregano, cayenne pepper

lean ground beef , sub. ground turkey, onion, minced, ketchup, white vinegar, brown sugar, prepared yellow mustard, salt , to taste, pepper , to taste

unsweetened dried banana, dried cranberries, salted sunflower seeds (be sure to get seeds not cooked in peanut oil), carob chips or 1/4 cup dark chocolate chips

water, milk, rolled oats (quick cooking ), salt, applesauce, cinnamon (to taste), brown sugar (optional)

laundry detergent, borax, liquid bath soap, vinegar, boiling water

goat meat , shoulder (bone in), coconut milk (1/2 can), fresh ground ginger, curry powder (get an authentic ethnic curry, not mccormick), olive oil (to cover bottom of pan), coarsely chopped white onion, smashed garlic cloves, potatoes (peeled and sliced ), water, salt, chopped fresh cilantro, cinnamon, ground cumin, serrano chilies (chopped seeds and all), chili powder (optional), vegetable oil (for frying ), chopped scallion (to garnish, optional but so good ) (optional), whole wheat flour, melted butter, warm whole milk or 1/4 cup skim milk, warm water, white sugar, salt, baking powder

chopped tomatoes, onion, pepper (bell or capsicum or whatever you want to call it! i think yellow looks pretty here, but you cup), mushrooms, courgette (zucchini ), sweetcorn (a small can if using canned), garlic clove, dried herbs, paprika, salt and pepper, olive oil (for frying )

ground chuck, velveeta cheese, onion, diced, green pepper, diced, pickle relish, mustard, ketchup, applesauce, maple syrup, oregano

dried cranberries (or whatever fruit you choose), skim milk (or 3 1% low-fat milk), cinnamon stick, salt, butter or 1 tbsp canola oil, golden delicious apples, peeled, finely diced, arborio rice, apple cider, splenda brown sugar blend, packed (or more if desired), pure vanilla extract

water, butter, flour, eggs, cheddar cheese, cooked ham, garlic salt, dry mustard