1 Apple Crisp 4 cups sliced tart apples 2/3 cup packed brown sugar cup all-purpose flour ½ cup oats 1/3 cup margarine or butter, softened ¾ tsp. cinnamon ¾ tsp. nutmeg Serves 6 1. Arrange apples in greased square pan. 2. Mix remaining ingredients; sprinkle over apples. 3. Bake at 375 degrees until topping is golden brown and apples are tender, 30 minutes. 4. Serve warm Nutrition Information: Calories per serving: 282, Total Fat:10g, Saturated Fat:3g,Trans Fat:0g, Cholesterol:10mg, Sodium:32mg, Total Carbohydrates:47g, Dietary fiber:3g, Sugars:31g, Protein:2g.
2 Apple Tuna Salad Sandwich can (6 ½ ounce) tuna in water, drained 1 small apple, halved, removed seeds and chopped (1 cup) ¼ cup low fat vanilla yogurt teaspoon mustard 1 teaspoon honey 6 slices whole wheat bread 3 iceberg lettuce leaves 1. Combine tuna, apple, yogurt, mustard, honey. 2. Spread ½ cup mixture on 3 bread slices. 3. Top each with lettuce leaf and remaining bread. 4. Place on cutting board. Cut sandwiches in half. Serves 4 Nutrition Information: Calories per serving: 249, Total Fat:3g, Saturated fat:1g,trans Fat:0g, Cholesterol:19mg, Sodium:501mg, Total carbohydrates:33g, Dietary fiber:5g, Sugars:11g, Protein:24g.
3 Creamy Potato Soup 3 potatoes, diced ½ cup shredded carrots cup chopped celery ¼ cup chopped onion 1 tablespoon butter 3 cups nonfat milk salt pepper Serves 4 1. Put potatoes, carrots, celery, and onions in a pot with just enough water to cover. 2. Cook until tender. 3. Add butter and milk and heat until very hot but not boiling. 4. Add salt and pepper or other seasoning to taste. Nutrition Information: Calories per serving: 221, Total Fat:3g, Saturated fat:1g,trans Fat:0g, Cholesterol:7mg, Sodium:408mg, Total carbohydrates:40g, Fiber:4g, Protein:10g.
4 Fruit Quesadilla apple (or cup of another fruit) 1 banana 4 tablespoons peanut butter (or cream cheese) 2 teaspoons honey ¼ teaspoon cinnamon 4 whole wheat tortillas Serves 4 1. Cut 1 banana into ¼ inch thick slices. 2. Cut 1 apple into ½ inch thick slices and into small cubes. 3. Mix together peanut butter, honey, and cinnamon. 4. Spread the mixture evenly between the 4 tortillas. 5. Place a layer of sliced apples and bananas on one half, then fold over and enjoy! Nutrition Information: Calories per serving: 241, Total Fat:9g,Total carbohydrates:37g, Dietary fiber:5g, Protein:9g.
5 Homemade Slow Cooker Applesauce apples, any variety Cinnamon 1. Peel, core, and slice apples. 2. Fill slower cooker and put on high setting. 3. Sprinkle with cinnamon. 4. Let cook for approximately 3-4 hours.(will cook down to half volume) 5. Applesauce can be frozen or refrigerated and eaten within 1-2 weeks. Serving size: ½ cup Nutrition Information: Calories per serving: 70, Total Fat:0g, Cholesterol:0,Total carbohydrates:20g,, Protein:0g.
6 Fat Free Apple Crumb Dessert Nonstick cooking spray 4 medium baking apples ½ cup uncooked oatmeal,quick cooking Serves 4 ¼ cup light or dark brown sugar 2 teaspoons ground cinnamon 1/3 cup apple juice 1. Preheat the oven to 350 degrees. 2. Spray 9 square baking dish with nonstick cooking spray. 3. Wash and peel the apples. Cut them into slices. 4. Spread the apple slices evenly over the bottom of the baking dish. 5. In a small bowl, use a fork to mix the oatmeal, brown sugar and cinnamon. 6. Spread the oatmeal, mix evenly over the apples in the baking dish. 7. Lightly pour the apple juice over the oatmeal mixture. 8. Cover the dish and bake for 20 to 30 minutes until apples are just starting to soften. Nutrition Information: Calories per serving: 170, Total Fat:3g, Saturated fat:1g, Trans Fat:0g, Cholesterol:7mg, Sodium:408mg, Total carbohydrates:40g, Dietary fiber:4g, Sugars:11g, Protein:10g.
7 Lettuce Free Vegetable Salad Cleaned, chopped fresh vegetables (carrots, celery, onions, tomatoes, peppers, radishes, zucchini, cucumbers, other vegetables of your choosing) Oil Vinegar Curly fresh parsley (optional) Salt and pepper to taste 1. In a large serving bowl, combine vegetables and optional parsley. Season lightly with salt and pepper. Cover and refrigerate for 20 minutes. 2. Drizzle with approximately 2 tablespoons of oil and ½-1 tablespoon of vinegar. Toss with a large spoon to coat. Taste and add additional seasoning as desired. Serve immediately.(note: larger salads may require more oil and vinegar and smaller salads may require less.)
8 Marinated Carrot Salad 2 pound bag (32oz) mini carrots, cut into bite size pieces 1 small onion, cut in half then sliced into bite sized pieces 1 green bell pepper cut into bite size pieces (optional) 1 can tomato soup 1 cup sugar 1 cup oil ¾ cup vinegar 1. Cook carrots in water to soften about 5-7 minutes (carrots should be firm, not mushy). Immediately drain and place in a medium plastic or glass bowl. Add onion and green pepper and mix together. 2. Combine remaining ingredients in a saucepan and heat on medium for 5 minutes, whisking often. Pour mixture over carrots and stir gently.refrigerate for 12 hours to marinate vegetables. Serve cold or at room temperature. Keeps well in refrigerator for up to 4 days.
9 Microwaveable Baked Potato 1 medium potato 1. Scrub potato and pierce with a fork. 2. Microwave for 4-6 minutes, turning once. 3. Let stand for 2 minutes. *Baking times vary, depending on the microwave and the potato. Add 2 to 3 minutes for each. Serving size:173g Nutrition Information: Calories per serving: 161, Total Fat:0g, Saturated fat:0g, Trans fat: 0g, Cholesterol: 0mg, Sodium: 17 mg Total Carbohydrates:37g, Fiber:4g, Protein:4g
10 Oven Fries 3 potatoes 2 tablespoons vegetable oil Serves 4 1. Preheat oven 425 degrees. 2. After washing and peeling potatoes, put on cutting board and cut in half lengthwise. 3. Place the potato halves flat side down, and cut each intothin slices. 4. Place potatoes on baking sheet. Pour oil onto potatoes, tossing to coat all potatoes. Nutrition Information: Calories per serving:180g, Total Fat:7g, Saturated fat:1g, Trans fat: 0g, Cholesterol: 0mg, Sodium:13 mg Total Carbohydrates:27g, Fiber:3g, Protein:3g
11 Roasted Potatoes, Carrots & Onions 4 large potatoes, washed and dried 2-3 large carrots, peeled or ½ of a 1 pound bag of mini carrots ½-1 small onion, sliced thinly Seasonings such as salt, pepper, or garlic powder 1. Heat oven to 375 degrees. 2. Cut potatoes and carrots into bite size pieces then place in a rectangular baking pan. 3. Add onions and drizzle with oil (2-4 tablespoons) 4. Use a large spoon to gently coat and mix vegetables. Add seasonings as desired and cover with foil. 5. Bake for 30 minutes, then remove foil and bake for another 10 minutes until vegetables are browned slightly.
12 Slow Cooker Potato Soup 4 large potatoes, peeled and diced 1 tablespoon butter 32 ounces chicken broth Water (enough to cover potatoes) 12 ounces can evaporated milk Salt and pepper to taste Bacon, cheddar, chives (optional toppings) 1. Place diced potatoes in crock pot. 2. Add butter, broth, and enough water to cover potatoes. 3. Season with salt and pepper and cook on high 5-6 hours or low 7-8 hours 4. Stir in evaporated milk minutes before serving. 5. Top with bacon,cheddar, and chives (if desired).
13 Waldorf Salad 1 cup celery, washed and ½ cup low fat vanilla diced yogurt 2 apples, washed and diced teaspoon lemon juice ½ cup walnuts, chopped 1 teaspoon sugar (optional) (optional) 1. Combine celery, apples, and walnuts in a mixing bowl. 2. In another mixing bowl combine yogurt, lemon juice, sugar; add to celery and apple mixture. 3. Mix the dressing into the fruit. Refrigerate until ready.
14 Cucumber Tomato Salad 2 cups diced cucumber 1 cup seeded and diced tomato ¼ cup chopped sweet onion 2 cups cooked rice (or couscous) 2 teaspoons chopped dried or fresh dill weed ½ cup low-fat italian salad dressing Serves 8 1. Toss together cucumbers, tomatoes, onion, rice (or couscous) and salad dressing. 2. Chill for 1 hour. Nutrition Information: Calories per serving: 68: Total Fat:1g, Saturated fat:0g, Trans Fat:0g, Cholesterol:1mg, Sodium:207mg, Total carbohydrates:13g, Dietary fiber:1g, Sugars:2g, Protein:2g.
15 Baked French Toast 5 eggs 1/8 cup sugar (optional) 1 ½ cups nonfat milk ½ teaspoon vanilla 8 slices of bread (can be torn into pieces) Serves 4 1. Lightly grease a 13x9x2 inch baking pan. Cut or tear bread into pieces and add to the pan. 2. In a large bowl, beat eggs, milk, sugar (optional), and vanilla until well blended. 3. Pour egg mixture over bread. Cover, chill for 4-24 hours. 4. Preheat oven to 425 degrees F. Bake minutes until eggs are set and bread is light brown. Nutrition Information: Calories per serving: 269: Total Fat:7g, Saturated fat:2g, Trans Fat:0g, Cholesterol:234mg, Sodium:465mg, Total carbohydrates:37g, Dietary fiber:1g, Sugars:13g, Protein:14g.
16 Manly Muffin Meatloaf 1 egg ½ cup nonfat milk ¾ cup oats 1 pound lean ground beef Serves 6 3 tablespoons chopped onion ½ teaspoon salt ½ cup grated cheese (any variety you like) 1. Preheat oven to 350 degrees F. 2. Combine all ingredients and mix well. 3. Spoon mixture into greased muffin cups. 4. Bake for 1 hour, or until temperature in center of meat loaf is 160 degrees F. 5. Cool slightly before removing from muffin cups. Nutrition Information: Calories per serving: 230: Total Fat:12g, Saturated fat:5g, Trans Fat:0g, Cholesterol:95mg, Sodium:330mg, Total carbohydrates:9g, Dietary fiber:1g, Sugars:1g, Protein:21g.
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7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................
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