Diet Recipes Blog

Mini Omelet Cups recipe - 62 calories

Ingredients:
4 eggs
assorted mix-ins (diced vegetables, or shredded cheese, or sausage, or ham, or cooked and chopped bacon)
1/4 cup half-and-half
salt and pepper, to taste

Preparation:
1. Preheat the oven to 350 degrees F. Coat a six cup muffin pan with nonstick cooking spray.
2. If you’re using vegetables, precook them in a skillet (or leave them raw, depending on your taste).
3. In a medium bowl, whisk together the eggs, half and half, salt and pepper, then evenly distribute the egg mixture among the muffin cups.
4. Add about 2 tablespoons of mix-ins to each cup and then sprinkle with cheese.
5. Bake the omelets until they are puffy and the edges are golden brown (about 20-25 minutes). If necessary, run a butter knife around the edge of each one of the omelets to loosen them before removing them from the pan.

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Lemon Pie recipe - 143 calories

Ingredients:
1 (3 1/2ounce) package lemon pudding mix
2 egg yolks
1/2 cup sugar
1/4 cup water, plus 2 more cups water

Preparation:
1. In a medium saucepan, stir the lemon pudding mix, sugar, egg yolks and water.
2. Stir in the 2 extra cups of water.
3. Cook on medium heat, stirring constantly with a wire whisk, until the mixture comes to a full boil.
4. Cool for 5 minutes, stirring twice.
5. Pour into a baked and cooled 9 inch pastry crust or crumb crust.
6. To make the meringue: In a large bowl, beat 3 egg whites with an electric mixer on high speed, until foamy.
7. Gradually add 1/3 cup sugar, beating until stiff peaks form.
8. Spread over the filling, sealing to edge of crust.
9. Bake at 350 degrees F for about 10-15 minutes, or until the meringue is lightly browned.
10. Cool at room temperature, for at least 4 hours.

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Cream of Broccoli Soup recipe - 176 calories

Ingredients:
1 bunch of broccoli
1/4 cup butter
1 garlic clove
2 cups celery, chopped
2 onions
4 cups milk
1/2 cup flour
4 cups chicken broth
1/2 teaspoon thyme
1/2 teaspoon marjoram
salt and pepper, to taste
1 tomato (chopped), slivered almonds or cheese (to garnish - optional)

Preparation:
1. Trim the broccoli and cut into one-half inch thick slices.
2. Steam the broccoli in the salted water until tender.
3. In a large sauce pan, melt the butter and saute the onions, garlic and celery until brown.
4. Stir the flour gradually into the butter mixture.
5. Add the milk slowly, then add the chicken broth and herbs.
6. Stir over low heat until the soup thickens and comes to a boil.
7. Add the broccoli, salt and pepper to taste.
8. Serve hot.
9. If desired, garnish with cheese, chopped tomato or almond slivers.

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Quick Microwave Cornbread recipe - 168 calories

Ingredients:
3/4 cup cornmeal
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/2 teaspoon baking soda
1 1/2 teaspoons baking powder
3 tablespoons peanut oil
1 egg
1 tablespoon sugar (for a sweeter bread add an extra 1-2 tbsp)
3/4 cup plain fat-free yogurt
2 tablespoons water

Preparation:
1. Combine all the ingredients until just mixed.
2. Pour into a sprayed (greased) microwavable ring pan or microwavable dish with a glass in the center.
3. Place the pan or dish on a upsidedown saucer in microwave.
4. Let stand for 5 minutes in microwave.
5. Then, for a 1200 watt microwave, cook on HIGH for 3 minutes until dry on top. (The cooking time depends on the wattage of the microwave.)
6. Serve the cornbread (plain, with garlic butter or even peanut butter) while warm.

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Nippy Carrots recipe - 48 calories

Ingredients:
3 cups sliced carrots
1 tablespoon butter
1 tablespoon prepared horseradish
1 teaspoon salt
1/8 teaspoon pepper
1 tablespoon sugar
fresh dill, to taste (optional)

Preparation:
1. Combine the carrots and horseradish with 2 tablespoons water and place in a tightly covered baking dish.
2. Bake at 350° F for about 1 1/2 hours (or until the carrots are tender).
3. Stir gently and (optionally) sprinkle with fresh dill just before serving.

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Soft Pretzels recipe - 126 calories

Ingredients:
3 3/4-4 1/2 cups bread flour
2 1/4 teaspoons active dry yeast
2 teaspoons baking soda
1 1/2 teaspoons salt
1 tablespoon sugar
1 1/2 cups very warm water
2 tablespoons vegetable oil
1 cup water
coarse salt

Preparation:
1.In a large bowl, mix 2 cups of flour with the yeast, salt and sugar.
2. Add 1 1/2 cups warm water and the oil.
3. Beat with an electric mixer on low speed for 1 minute, scraping the sides frequently. Beat on medium speed for 1 minute. Stir in enough of the remaining flour to form a soft dough.
4. On a lightly floured surface, knead the dough for about 5 minutes (or until the dough is smooth and springy). Cover and rest for 10 minute.
5. Heat the oven to 425 degrees F. In a shallow bowl, mix 1 cup water with the baking soda, to make the “pretzel wash”.
6. Divide the dough into 16 equal parts. Roll each piece into 24 inch long ropes; form into pretzel shapes.
7. Dip into the “pretzel wash” and place on a greased cookie sheet; let rest for about 5 minutes (or until fluffy or slightly fluffed - depending on how soft you want the pretzel).
8. Just before baking, brush with the reserved “pretzel wash” and sprinkle with course salt.

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Seared Scallops with Cabbage and Leeks recipe - 173 calories

Ingredients:
12 large sea scallops (about 1 pound), tough side muscles removed
1 large leek (white and pale green parts only)
1 lb green cabbage (about 1/2 medium head)
1/3 cup low sodium chicken broth
3 tablespoons olive oil
coarse salt
fresh ground pepper
sliced lemons (to garnish)

Preparation:
1. Half the leek lengthwise, thinly slice crosswise and rinse well.
2. Half the cabbage lengthwise, core it and thinly slice crosswise.
3. In a large non-stick frying pan, heat 4 1/2 teaspoons oil over medium high heat until hot (but not smoking).
4. Add the leek, cook until soft (about 1-2 minutes).
5. Stir in the cabbage, and add the stock.
6. Cook (stirring occasionally) until the cabbage is slightly soft (about 5 minutes).
7. Stir in 1/2 teaspoon salt and season with fresh ground pepper; set aside.
8. Sprinkle the scallops with 1/4 teaspoon salt and season with freshly ground pepper.
9. In another large non-stick frying pan, heat the remaining 2 1/2 teaspoons oil over medium heat until hot (but not smoking).
10. Add the scallops and cook, turning once, until dark golden (about 4 minutes on each side).
11. Divide the cabbage mixture between four plates and top each serving with 3 scallops; garnish with lemon slices.

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Cilantro Lime Mustard recipe - 32 calories

Ingredients:
1 cup stone ground mustard
2 tablespoons cilantro, finely chopped
1/3 cup fresh squeezed lime juice
1 teaspoon ground cumin

Preparation:
1. Place all the ingredients in a mixing bowl and mix together well.
2. Chill for 1 to 2 hours before serving.

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Butterscotch Cookies recipe - 82 calories

Ingredients:
3 1/2 cups flour
1 teaspoon baking soda
2 eggs, well beaten
1 cup chopped nuts
1/2 cup butter
2 cups brown sugar, firmly packed
1/2 cup shortening
1 teaspoon cinnamon
1 teaspoon salt
1 teaspoon vanilla extract
2 tablespoons warm water

Preparation:
1. Sift the flour, baking soda, cinnamon and salt together.
2. Cream the butter and shortening; gradually add sugar and beat until light.
3. Add the eggs, vanilla extract and water; mix well.
4. Combine the dry ingredients and creamed mixture; add the nuts.
5. Shape the dough into 2-inches diameter rolls. Wrap tightly in waxed paper. Chill thoroughly (overnight for best results).
6. Bake the cookie 1 1/2 inch apart on an ungreased baking sheet in the hot oven (400 degrees F) for about 10-12 minutes.
7. Cool the cookies on racks.

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Oat Bran Applesauce Muffins recipe - 193 calories

Ingredients:
3 cups oat bran
2 cups applesauce, chilled
2 cups whole wheat flour
1 cup unbleached flour
1 tablespoon baking soda
1 tablespoon baking powder
1 teaspoon salt
4 eggs, beaten
1/2 cup olive oil or vegetable oil
1 cup honey

Preparation:
1. Stir together the dry ingredients.
2. Mix in the remaining ingredients, stirring until they are completely combined.
3. Spoon the batter into 24 greased muffin cups, and let stand for about 10 minutes.
4. Bake the muffins at 400 degrees F for about 15 minutes (or until they become golden brown); remove the muffins from the pans and cool them on rack.

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