High-Fiber (yet tasty!) Wheat-Bran Bread

Adapted from an Allrecipes.com recipe

Ingredients
1 1/2 c warm water
2 T dry milk powder
2 T vegetable oil
2 T molasses
2 T honey
1 1/2 tsp salt
2 1/4 c whole wheat flour
1 1/4 c white flour
1 c whole bran cereal
3-4 T vital wheat gluten
2 tsp active dry yeast
3-4 T crushed flax seed

Directions
1. Place in bread machine in order shown, through yeast.
2. Set on dough and press start; after 30 minutes, turn off bread machine.
3. Add flax seed and start bread machine from beginning (1 1/2 hours on dough setting); the extra mixing will allow the dough to rise more.
4. When dough setting is completed, spray loaf pan with Pam and place dough in pan.
5. Place in cool oven for 1 hour. If dough hasn't risen sufficiently, turn oven on 200 F and let rise for 30 minutes (including while oven is heating).
6. Leaving loaf pan in oven, turn oven to 350 F and set timer for 35 minutes.
7. Turn oven off but leave loaf in oven for 5 more minutes.
8. Set loaf pan on cooling rack for 5 minutes, then remove loaf from pan and let cool completely on cooling rack.

Note: if your bread machine has a time-delay setting, you can prep this overnight by putting the yeast and powdered milk in last. Make an indent in the flour and carefully add the yeast and powdered milk to the indentation, so they don't touch the water until mixing begins.

Potato Onion Frittata

Adapted from a few recipes I found online

Ingredients:
2-3 Tbsp olive oil
2 lb potatoes, peeled and sliced thin
1 lb onions, sliced thin
1 Tbsp minced garlic
1/2 - 1 tsp finely chopped dried rosemary
2 tsp salt (or to taste)
1/2 tsp pepper (or to taste)
1/2 c milk
4 whole eggs
10 egg whites
1/2 c shredded parmesan cheese
1/2 c shredded mozzarella cheese

Directions:
Preheat oven to 400F

In large oven-safe pan (I use a 5 qt saute pan with metal handles), heat olive oil on medium-high and cook potatoes 5-10 minutes until soft. Add onions, garlic, and spices and cook until onions are soft and potatoes are turning golden brown, about another 10 minutes.

In a large bowl, whisk milk and eggs, then mix in parmesan cheese. Pour over potato-onion mixture and cook 2-3 minutes until eggs begin to set. Sprinkle mozzarella cheese evenly on top.

Place pan in oven and cook for 15+ minutes, until cheese on top is golden brown and eggs are set (may take up to 30 minutes, depending on the size of the pan and how deep the frittata is).

Serves 8.

Per Serving: 263 cal; 27 g carb; 11 g fat; 15 g protein; 312 mg sodium; 3 g sugar

Mushroom Sauce

Adapted from Moosewood Low Fat Favorites

Ingredients:
1/2 oz dried mushrooms (porcini, shiitake, chanterelle, morel, etc) - about 2/3 cup
2 c finely chopped onions
1 tsp canola
4 c cleaned, stemmed, and sliced fresh mushrooms
1 bay leaf
1/4 tsp each: dried marjoram, basil, rosemary, thyme, sage
1/2 c Madeira or sherry
1 tsp salt

Directions:
Boil 2 c water and soak dried mushrooms; set aside for at least 30 min
Remove the mushrooms from the liquid, chop and remove hard stems, and strain reserved liquid through coffee filter.
In saucepan, saute onions in oil over medium-low heat for 10 min, stirring regularly.
Add fresh mushrooms, raise heat, and stir until mushrooms begin to release juices (3 min).
Add bay leaf, herbs, Madeira/sherry, salt,  (no-longer-)dried mushrooms, and reserved mushroom water.
Cover and simmer 15 minutes, until mushrooms are tender.
Remove bay leaf and serve over chicken or pasta.

To make the sauce creamy, mix 1 T corn starch with 1 T cold water, then add to sauce and stir.

Makes 3 cups.
Per 1 oz serving: 15 cal, .4 g protein, .3 g fat, 2.2 g carb, 0 mg chol, 100 mg sodium, .4 g fiber

Salsa Chicken

Adapted from Sparkpeople.com recipe

Ingredients

• 2 pounds (32 ounces) chicken breasts, boneless and skinless
• 2 tablespoons taco seasoning
• 1 cup salsa, homemade or purchased
• 1 cup petite diced canned tomatoes (choose low-sodium)
• 1 cup onions, diced fine
• 1/2 cup celery diced fine
• 1/2 cup carrots, diced fine
• 3 tablespoons sour cream, reduced fat

Directions

Place the chicken in a slow cooker and sprinkle taco seasoning over the meat.
Layer vegetables then salsa on top
Pour half-cup of water over the mixture
Set on low and cook for 6-8 hours.
When ready to serve, break up the chicken with two forks then stir in the sour cream.

Nutrition Info

per serving (makes 8 servings)
Calories: 164.9
Total Fat: 2.5 g
Cholesterol: 67.9 mg
Sodium: 253.3 mg
Total Carbs: 7.3 g
Dietary Fiber: 2.1 g
Protein: 27.6 g

Chicken and White Bean Chili

Adapted from Cooking Light
Ingredients

• 1 tablespoon canola oil 
• 2 cups diced yellow onion (about 2 medium) 
• 1 1/2 tablespoons chili powder
• 1 tablespoon minced garlic
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
• 4 cups fat-free, less-sodium chicken broth 
• 3 cups chopped cooked chicken or turkey (canned works well)
• 1/2 cup diced seeded plum tomato (about 1) 
• 1/3 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 8 lime wedges (optional)

 Directions

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
2. Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add chicken/turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

8 Servings; per serving:

• Calories: 286
• Calories from fat: 19%
• Fat: 6g
• Saturated fat: 1.2g
• Monounsaturated fat: 2.1g
• Polyunsaturated fat: 1.6g
• Protein: 32.4g
• Carbohydrate: 24.3g
• Fiber: 5.5g
• Cholesterol: 85mg
• Iron: 4.8mg
• Sodium: 435mg
• Calcium: 105mg

Coconut Biscotti

From Cooking Light

Ingredients
1 1/2 cups   all-purpose flour
3/4 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon baking soda
1/8 teaspoon grated whole nutmeg
3/4 cup sugar
1 teaspoon vanilla extract
2 large eggs
1 cup flaked sweetened coconut

Directions:
   1.  Preheat oven to 300°.

   2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through nutmeg). Place sugar, vanilla, and eggs in a large bowl; beat with a mixer at medium speed 2 minutes or until thick. Add flour mixture and coconut; stir to combine (dough will be very sticky). Turn dough out onto a heavily floured surface; knead lightly 7 or 8 times. Shape dough into a 15 x 3-inch roll. Place roll on a baking sheet lined with parchment paper, and pat to 1-inch thickness. Bake at 300° for 40 minutes or until roll is golden brown. Cool for 5 minutes on a wire rack.

   3. Cut roll diagonally into 20 (1/2-inch-thick) slices; stand slices upright on baking sheet. Bake 20 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; cool completely on wire rack.

Makes 20 cookies

    * Calories:  90
    * Calories from fat: 25
    * Fat: 2.5g
    * Saturated fat: 2.2g
    * Monounsaturated fat: 0.2g
    * Polyunsaturated fat: 0.1g
    * Protein: 1.8g
    * Carbohydrate: 15.3g
    * Fiber: 0.6g
    * Cholesterol: 21mg
    * Iron: 0.5mg
    * Sodium: 87mg
    * Calcium: 13mg

Pumpkin Chocolate-Chip Brownies

Adapted from Food.com

Ingredients
* 1/2 cup 100% pumpkin puree
* 1/3 cup Splenda brown sugar blend
* 1/4 cup egg substitute
* 2 large egg whites
* 2 tablespoons vegetable oil
* 1 cup all-purpose flour
* 1 teaspoon baking powder
* 1 teaspoon cocoa
* 1/2 teaspoon ground cinnamon
* 1/2 teaspoon ground allspice
* 1/4 teaspoon salt
* 1/4 teaspoon ground nutmeg
* 1/3 cup miniature semisweet chocolate chips*

Directions:

1. Preheat oven to 350. Spray 8- or 9-inch-square baking pan with nonstick cooking spray.
2. Combine pumpkin, sugar blend, egg substitute, egg whites and oil in large mixer bowl. Beat with an electric mixer on medium speed until blended.
3. Add flour, baking powder, cocoa, cinnamon, allspice, salt and nutmeg. Beat on low until batter is smooth.
4. Stir in morsels.
5. Spread evenly into prepared pan.
6. Bake for 23-30 min or until wooden pick inserted near center comes out clean. Cool pan on wire rack. Cut into 2-inch squares.

Nutrition info:
Makes 16 brownies
68 calories each; 3 g fat; 0.5 g fiber; 1.9 g protein

Note: I made the recipe with 1/3 c white chocolate chips and 1/3 cup dark chocolate chips, and it was divine. Obviously a bit more caloric than the original recipe, but still pretty healthy.

Thai Vegetable Curry

Adapted from Moosewood Lowfat Recipes

Note: very good as leftovers, once the flavors have blended and vegetables have softened.

Ingredients:
1 c chopped onions
1 Tbsp canola oil
2 c diced eggplant (1" cubes)
2 c diced sweet potatoes (1" cubes)
3 Tbsp Thai curry paste
1 1/2 c unsweetened pineapple juice
1/2 c water
1/2 tsp salt
2 c small cauliflower florets
1 c cut green beans (1 1/2" pieces)
1 c chopped red bell peppers
1 tomato, diced
3 Tbsp fresh lemon or lime juice (or combo)
2 Tbsp chopped fresh cilantro or basil
2 Tbsp peanut butter (creamy or chunky) or peanuts (optional)

Directions:
In a covered soup pot, saute the onions in the oil for about 5 minutes.
Stir in the eggplant, sweet potatoes, curry paste, pineapple juice, water, and salt.
Bring to a boil, then reduce the heat and simmer for 5 minutes.
Add the cauliflower and green beans and cook for another 5 minutes.
Stir in the peppers, tomatoes, lime/lemon juice, and cilantro/basil. Simmer until the vegetables are tender, about 10-15 minutes.

Serve on rice (white, jasmine, brown -- to taste).

Nutrition value (per 8 oz serving of stew, not including peanut/peanut butter or rice):
136 calories, 1.7 g protein, 2.3 g fat, 3.7 g dietary fiber

Rice Custard Pudding

Adapted from Mom and Mama; serves 8

Ingredients:
1 cup cooked rice (generous)
4 cups milk
4 eggs (or 2 eggs & 4 egg whites, or egg substitute), beaten
1/2 to 1 cup sugar (or powdered Splenda)
1 tsp vanilla
1/2 cup golden raisins
cinnamon

Directions:
(If rice is "dry," soak in milk overnight)
Mix first 5 ingredients together, pour into 2 qt casserole, sprinkle with cinnamon.
Bake at 350 for 1 hr or until done (butter knife comes out clean)

Made with Splenda, egg whites/egg substitute, and skim milk, 1 serving = 3 WW points

Banana Bread (Low Fat)

This is a surprisingly good and moist recipe, considering it has such little fat...

Ingredients:
3 bananas, mashed (I freeze and then thaw mine; seems to make them sweeter)
1 c Splenda sugar substitute (baking version)
1/2 c unsweetened applesauce
2 T pareve margarine (all vegetable/lactose-free)
3/4 c all-purpose flour
1/2 c whole wheat flour
1/2 tsp salt
1 1/2 tsp baking soda

Directions:
1. Preheat oven to 350 degrees*.
2. In a mixer, mash bananas, add Splenda and mix.
3. Mix in rest of ingredients.
4. Pour ingredients into a bread pan sprayed with non-stick spray (butter-flavored Pam works well).
5. Bake for 50 to 60 minutes*; cake tester should come out clean when done.
6. Remove from pan and cool on a wire rack.

*If using a dark coated pan, bake at 325 degrees and bake a little longer.

Serves 8 (or more, depending on size of slice)
Per 1/8 pan: 134 cal; 28 g carb; 3 g fat; 3 g protein; 22 g sodium; 7 g sugar

Orange Passover Poundcake with Raspberry Sauce

From WW; makes 16

3/4 cup(s) matzo cake meal
1/4 cup(s) Manischewitz Potato Starch, or other brand
12 large egg(s), separated (yes, that almost made me faint...)
1 1/2 cup(s) sugar
1/4 cup(s) fresh orange juice
2 tsp orange zest, finely chopped
1/3 cup(s) preserves, raspberry-variety
1 cup(s) unsweetened frozen raspberries, or fresh raspberries

Directions:
1. Preheat oven to 350.
2. Sift matzo cake meal with potato starch over a large bowl; sift again and set aside.
3. In a large bowl with a whisk or an electric mixer on high power, whip egg whites until stiff and glossy; set aside.
4. In a large bowl with a whisk or an electric mixer on high power, whip egg yolks with sugar until light and satiny; add orange juice and zest and blend well.
5. Fold egg whites into yolk mixture until just blended. Sift in matzo cake meal mixture; fold delicately to combine. Carefully pour batter into a 10-inch, 2-piece ungreased angel food cake pan with feet or a sponge cake pan.
6. Bake until center of cake springs back to the touch, about 1 hour. Remove from oven and immediately invert pan onto a wire rack; cool cake completely in pan. (If you do not have a pan with feet, invert pan over a wine or beer bottle.)
7. Meanwhile, to make topping, heat raspberry preserves in a small saucepan over low heat and toss in raspberries; mix well.
8. When cake is completely cool, run a sharp knife around the outside and inside rings of the tube pan to loosen cake; transfer to a serving plate.

Slice into 16 pieces and drizzle each slice with sauce just before serving. Yields 1 slice of cake and about 1 tablespoon of sauce per serving. 4 WW points per slice w/sauce.

Dutch Apple Pie

Modified from a WW cookbook

Ingredients
Pastry dough

Filling:
1/3 c Splenda (or sugar, if you prefer)
1 tsp cinnamon
1/4 tsp salt
4 large apples, about 1.5 lbs, peeled, cored, and sliced into 1/4"-thick slices
2 Tbsp lemon juice

Topping:
1/4 c flour
1/4 c wheat flour
2 Tbsp rolled oats (old-fashioned style)
2 Tbsp canola oil
1 Tbsp sugar
1/2 tsp cinnamon

Directions:
1. Preheat oven to 375
2. Roll out the pastry dough between two large squares of parchment paper or wax paper, to ~12" diameter; ease dough into a 9" pie plate, pressing it against the side of the plate. Trim off any excess dough (I didn't have excess, fwiw)
3. Combine Splenda/sugar, cinnamon, and salt in a large bowl. Add the apples and juice and toss to mix well. Spoon into the pie shell.
4. Place topping ingredients in a medium bowl and stir with a fork. Squeeze mixture to form a loose ball, then break into small pieces and sprinkle evenly over the pie.
5. Bake pie 40 minutes, then loosely cover the pie with tinfoil. Bake another 15 minutes, until filling is bubbly and topping is golden. Let cool on a rack
6. Serve with vanilla ice cream ("lite" of course!) or fat-free whipped cream.

As prepared (with Splenda, but not including ice cream or whipped cream), 1/8 pie is 5 WW pts.

Pie pastry dough (single crust)

From Weight Watchers

1 c all-purpose flour
1 Tbsp powdered sugar
1/2 tsp salt
3 Tbsp canola oil
1 Tbsp cold, unsalted butter, cut into pieces
1 tsp apple cider vinegar
4 Tbsp ice water

In a food processor, "pulse" the flour, sugar, and salt. Add the oil and butter, and continue to "pulse" until the mixture resembles coarse crumbs.

Combine the water and vinegar in a separate bowl, and pour through the food processor feed tube while continuing to pulse the mixture, just until dough forms.

Shape the dough into a disk, wrap in plastic wrap, and refrigerate until chilled (at least 30 minutes, or up to 24 hrs).

Lokshen Kugel (Sweet Noodle Kugel)

From Layah Greenwald (aka Mama)

Ingredients:
12 oz pkg broad egg-style (with or without yolks)
2 eggs
8 oz cream cheese (nonfat or lowfat)½ stick margarine
½ c Splenda or sugar
2 c skim milk
½ c golden raisins
1 can crushed pineapple, drained
topping of crushed corn flakes

Directions:
1. Preheat oven to 375
2. Cook noodles until just done (not too soft); drain and return them to the pot
3. Add eggs, cream cheese, butter, and sugar to the noodles and stir
4. Heat milk in microwave and add to noodle mixture
5. Stir in raisins and pineapple
6. Pour into 9x13 baking pan, top with about 1 cup of lightly crushed corn flakes
7. Bake 1 hour, uncovered, or until golden brown

Green Tomato Cake (Sukkot Cake)

Adapted (and lightened!) from allrecipes.com; serves 24.

Ingredients:
4 cups chopped green tomatoes
1 tablespoon salt
½ cup unsweetened applesauce
1 Tbsp margarine (I use pareve/lactose free)
1 cup granulated sugar AND 1 cup Splenda (or, for those who don't like sucralose, 2 c sugar)
2 eggs
1 ½ cups all-purpose flour
½ cup wheat flour
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
2 teaspoons baking soda
1/4 teaspoon salt
1/2 cup raisins
1/2 cup chopped walnuts

Directions:
1. Place chopped tomatoes in a bowl and sprinkle with 1 tablespoon salt. Let stand 10 minutes. Place in a colander, rinse with cold water, drain, and puree.
2. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9x13 inch baking pan.
3. Cream butter and sugar. Add eggs and beat until creamy.
4. Sift together flour, cinnamon, nutmeg, soda and 1/4 teaspoon salt. Add raisins and nuts to dry mixture; add dry ingredients to creamed mixture. Dough will be very stiff. Mix well.
5. Add drained tomatoes and mix well. Pour into the prepared 9 x 13 inch pan.
6. Bake for 40 to 45 minutes in the preheated oven, or until toothpick inserted into cake comes out clean.

Nutrition info (based on adapted recipe)
114 calories, 3 g fat. 1 g fiber (2 WW pts per slice, not including frosting)

One-Pan Ratatouille

Adapted from Sunset Magazine

Note: aside from all the chopping, this is an easy recipe. You can also chop most of the ingredients ahead (except the eggplant, as it will turn brown).

Ingredients

* 1 tablespoon olive oil
* 1 onion (8 oz.), peeled and diced (1/2 in.)
* 2 cloves garlic, peeled and minced
* 2 cans (14 1/2 oz. each) diced tomatoes
* 8 ounces eggplant, rinsed and diced (1/2 in.)
* About 1/2 teaspoon salt
* About 1/4 teaspoon pepper
* 1 pound red, yellow, and/or orange bell peppers, rinsed, stemmed, seeded, and diced (1/2 in.)
* 8 ounces zucchini, rinsed, ends trimmed, and diced (1/2 in.)
* 8 ounces yellow summer squash, rinsed, ends trimmed, and diced (1/2 in.)
* 3/4 cup chopped fresh basil leaves


Directions

1. In a 12-inch frying pan with sides at least 2 inches tall, or a 5- to 6-quart pan, heat 1 tablespoon olive oil over medium-high heat. Add onion and garlic and stir frequently until onion is limp, about 5 minutes.

2. Add tomatoes (with juice), eggplant, 1/2 teaspoon salt, 1/4 teaspoon pepper, and 1/2 cup water and bring to a simmer (takes up to 10 minutes). Cover, reduce heat, and simmer, stirring occasionally, until eggplant is soft when pierced, about 10 minutes.

3. Stir in bell peppers, zucchini, and yellow squash. Return to a simmer, cover, and cook until squash is tender when pierced, 20-30 minutes longer.

4. Stir in basil. Add more salt and pepper to taste. Serve warm or hot, as preferred

Serves 4

Nutritional Information (3 WW pts per serving, or 2 if served as a side dish)

Calories: 165
Protein: 5.6g
Fat: 4g
Carbohydrate: 28g
Fiber: 6.4g
Sodium: 634mg
Cholesterol: 0.0mg

Corn Frittata

Ingredients
8 eggs, lightly beaten (I used egg whites)
1 tablespoon sliced fresh basil (or 1 teaspoon dried basil)
1 tablespoon olive oil
1 cup frozen whole kernel corn
1/2 cup diced zucchini
3-4 green onions, thinly sliced
3/4 cup chopped roma tomato
1/2 cup shredded cheddar cheese (I used fat-free)

Directions
In a medium bowl, combine the eggs and basil; set aside.
Heat the oil in a large oven-proof skillet.
Add the corn, zucchini, and green onions. Cook and stir for 3 minutes
Add tomatoes and cook uncovered over medium heat about 5 additional minutes or until the vegetables are crisp-tender.
Pour the egg mixture over vegetables in skillet and cook over medium heat, 10-15 minutes, until egg mixture is almost set; the surface of the frittata will be moist.
Sprinkle with cheese and place the skillet under broiler 4 to 5 inches from heat.
Broil 1 to 2 minutes or until the top is set and cheese is melted.

Makes 4 servings

By my calculations using egg whites and fat-free cheese, this was about 3 WW points per serving.

Potato Pancakes (Latkes)

Ingredients
1 1/4 pound(s) potato(es), peeled and shredded
2 medium egg white(s)
3 Tbsp all-purpose flour
2 medium scallion(s), minced
3/4 tsp table salt
4 tsp vegetable oil

Instructions

* Soak the potatoes in cold water 30 minutes; drain and blot dry. Preheat the oven to 375° F.

* In a medium bowl, combine the potatoes, egg whites, flour, scallions and salt. Form into 12 pancakes.

* In a large nonstick skillet over medium heat, heat one third of the oil. Cook the pancakes, 4 at a time, until just golden, about 2 minutes on each side; transfer to a baking sheet. Repeat with the remaining oil and pancakes. Bake until crisp and cooked through, 5-7 minutes.

Six servings (2 pancakes each); 1 WW point per pancake.

Tuna Noodle Casserole

From the Web

Ingredients:
3 cups noodles, cooked and drained
1 can condensed cream of mushroom soup
¾ c milk
¼ c chopped celery
1 can (~6 oz) tuna, drained
¾ c shredded cheddar cheese

Directions:
Preheat oven to 375
Mix all ingredients and place in casserole dish
Bake for 30-35 minutes

Makes 4 servings.

Nutrition info: If made with non-fat milk and cheese, low-fat soup, and fiber-rich (e.g., Smart Taste) noodles, about 225 calories (5 WW points)

Portola Valley Chicken

Adapted from the Orange County Register

Ingredients:
1 T corn oil margarine
3 T flour
¾ c chicken broth
½ c skim milk
¼ t salt
dash of garlic powder
dash of pepper
½ t curry powder
½ c cold water
½ c nonfat mayonnaise
½ c brown rice
1 10-oz package frozen chopped spinach, thawed, undrained
4 boneless, skinless chicken breasts (1 lb)
1/3 cup grated Parmesan cheese

Directions:
Preheat oven to 350 degrees and spray an 11x7 baking dish with Pam
In a saucepan over medium heat, melt the margarine. Add the flour and stir for 1 minute; do not brown. Add broth and milk and stir, using a wire whisk, until mixture boils. Add spices and cook for 1 more minute. Remove from heat, stir in water and mayonnaise, and set aside.
Sprinkle rice over bottom of baking dish. Layer the spinach evenly over the top. Cover the spinach with half the sauce mixture, then the chicken, then the remaining sauce. Sprinkle the cheese over the top and bake, uncovered, for 1 hour. Serve hot.

Nutrition Information:
Makes 4 servings: 366 cal, 9 g fat (8 WW points)