Diet Recipes Blog

I have got a few emails asking me for the KFC coleslaw recipe. While I don’t know their exact secret recipe, I found this copycat that tastes just like the original! For even less calories, use Splenda instead of sugar. Enjoy!

KFC Coleslaw recipe - 94 calories

Ingredients:
1 head (about 8 cups) finely diced cabbage
1/4 cup finely shredded carrots
1/2 cup mayonnaise
2 tablespoons minced onions
1/4 cup buttermilk
1/3 cup granulated sugar
1/4 cup milk
1/2 teaspoon salt
1/8 teaspoon pepper
2 1/2 tablespoons lemon juice
1 1/2 tablespoons white vinegar

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This is one of the best no-bake cookie recipes that I ever tried! It’s very easy to prepare, and I’m pretty sure that the final result will pleasantly surprise you!

If you make this, please leave a comment and let the others know if you liked it!

Chow Mein Noodles Honey Nut Crunch Bars recipe - 180 calories

Ingredients:
1 (6 1/2 ounce) can salted mixed nuts
1/3 cup honey
2 (5 ounce) cans La Choy crispy Chow Mein noodles
1/3 cup butter or margarine
1 cup light brown sugar, packed
1 teaspoon vanilla
1/2 teaspoon cinnamon

Preparation:
1. Grease a 9″ square baking pan, or spray with Pam non-stick spray.
2. Place the honey, butter, honey, cinnamon and brown sugar into a 3-quart saucepan.
3. Bring to a boil over medium heat, stirring constantly.
4. Boil for about one minute, then remove from heat.
5. Immediately add the noodles and vanilla, gently stirring until all the noodles are coated.
6. Stir in the nuts.
7. Scrape the mixture into the prepared pan and pat down level using wax paper to give it a flat surface.
8. Let the mixture stand at least one hour.
9. Place on a cutting board, then cut into 24 bars with a very large, heavy knife.

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A very simple, Asian-inspired recipe for peas and onions. It’s great served over rice, as a side dish, or as a cold salad (with a sprinkle of rice vinegar added).

Snap Peas and Red Onions recipe - 65 calories

Ingredients:
6 ounces fresh snap peas, sliced on a angle
6 ounces red onions, diced
1 tablespoon oil
1 clove garlic, minced
1-2 teaspoon soy sauce, to taste
1/2 teaspoon ginger, minced
1/4 teaspoon sugar

Preparation:
1. Coat the bottom of a hot pan with oil.
2. Add the ginger, onions, garlic, snap peas, sugar and soy sauce, stirring each ingredient before adding the next one.
3. Stir fry over high heat, cooking until crisp-tender.
4. Serve hot over rice or let cool completely and serve as a chilled salad.

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This has got to be my favorite muffin recipe… These mildly sweet and moist muffins are light, full of blueberries and absolutely delicious!

Delicious Blueberry Muffins recipe - 166 calories

Ingredients:
2 1/2 cups blueberries (fresh or frozen)
1/2 cup butter or margarine, at room temperature
2 large eggs
1/2 cup milk
1 cup granulated sugar
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon vanilla

Topping
1 tablespoon granulated sugar, mixed with
1/4 teaspoon ground nutmeg

Preparation:
1. Preheat the oven to 375° F.
2. Grease 18 regular-size muffin cups (or 12 large size muffin cups).
3. In a bowl, mix the butter until creamy. Add the sugar and beat until fluffy and pale.
4. Add the eggs (one at a time, beating well after each).
5. Beat in the baking powder, salt and vanilla.
6. Using a spoon, fold in half of the flour, then half of the milk into batter; repeat with the other halves.
7. Fold in the blueberries.
8. Spoon the mixture into the muffin cups and sprinkle the topping onto each muffin.
9. Bake for about 20-30 minutes (until golden brown and springy to touch).

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Even though this is an incredibly simple recipe, it has a wonderful taste. Please use only the best tomatoes and fresh basil for this (you might want to visit your local farmer’s market). If you don’t mind the extra calories, you can also add some mozzarella.

Basil and Tomato Salad recipe - 53 calories

Ingredients:
4 home-grown or vine-ripened tomatoes
1-2 tablespoon quality olive oil
1/4 cup basil leaves, torn
sea salt and fresh ground black pepper, to taste

Preparation:
1. Slice the tomatoes horizontally and arrange them on a serving platter.
2. Drizzle with olive oil, scatter the basil leaves over and season with salt and pepper to taste.

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These are some very tasty and filling muffins that you can prepare ahead and then just heat in the microwave before serving. If you like spicy foods, you can add some chopped green chili peppers to the mixture.

Sausage Breakfast Muffins recipe - 191 calories

Ingredients:
2 lbs bulk breakfast sausage or Chorizo sausage
3 cups shredded cheese
4 cups Bisquick
6 eggs
2 cups cornmeal
3 1/2 cups milk

Preparation:
1. Line muffin tins with paper liners, and set aside.
2. Fry, crumble and drain the sausage.
3. Preheat the oven to 375 degrees F.
4. Mix together the cornmeal, Bisquick, milk and eggs.
5. Add the shredded cheese and the drained sausage, stirring well.
6. Ladle the filling into the prepared muffin tins, filling almost to top.
7. Bake for about 13-17 minutes.
8. Allow to cool completely.
9. Store in the freezer in a large airtight container, or place each muffin in a sandwich bag, then placing a dozen in a large ziploc bag. When ready to serve, microwave on high for about 1 1/2 minutes.

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This is one of my favorite fruit salads. It’s very creamy and… well, delicious. You can also try adding chopped pecans if you want some crunch.

Ambrosia Fruit Salad recipe - 146 calories

Ingredients:
1 cup crushed pineapple, drained
1 cup mandarin orange pieces, drained
1 cup coconut
1 cup miniature marshmallows
1 cup sour cream or lemon yogurt

Preparation:
1. Combine all the ingredients (except the marshmallows) in a large bowl.
2. Chill for several hours.
3. Add the marshmallows right before serving.

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Here’s a very simple and easy to make chocolate chip cake with real coffee. It’s crispy on the outside and has a cake-like texture on the inside. I love to eat these squares warm, with a glass of cold milk.

Coffee Squares recipe - 134 calories

Ingredients:
1/2 cup chocolate chips
1/2 cup warm coffee
1/2 cup butter or margarine
1 egg
1 1/2 cups brown sugar
1 1/2 cups flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon vanilla

Preparation:
1. Preheat the oven to 350 degrees F.
2. Cream the butter or margarine with the sugar.
3. Add the egg and mix, then blend in the rest of the ingredients (except the chocolate chips).
4. Spread into a greased 9×13″ baking pan.
5. Sprinkle the chocolate chips on top.
6. Bake for about 30-35 minutes.
7. Let cool on a wire rack, then cut into squares.

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This delicious sauce is great served on any pasta. It is easy to prepare and has a wonderful creamy taste.

Spinach and Ricotta Cheese Pasta Sauce recipe - 125 calories

Ingredients:
500 g fresh spinach, chopped
120 g ricotta cheese
1 teaspoon olive oil
15 g pine nuts, toasted
1 small onion, finely chopped
1/2 teaspoon nutmeg, freshly grated
1/2 teaspoon fresh thyme, chopped
salt and fresh ground black pepper, to taste
1 garlic clove, minced (optional)
1 teaspoon vegetable stock, powdered (optional)

Preparation:
1. Heat the olive oil in a pan and fry the onion on low heat until soft (but not browned).
2. Add the spinach, thyme and garlic (if using).
3. Continue to cook on low heat for about 2-3 minutes (until the spinach leaves have wilted).
4. Add the ricotta cheese and mix, using a wooden spoon, until it forms a smooth sauce.
5. Season with nutmeg, salt, freshly ground pepper and powdered vegetable stock (optional) to taste.
6. Sprinkle with toasted pine nuts and serve immediately on your favourite pasta.

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A simple and delicious dish that’s really satisfying when you’re craving greens!

Collard Greens Salad recipe - 85 calories

Ingredients:
2 bunches collard greens
4-6 cloves garlic, chopped
1 small or medium onion
salt and pepper, to taste

Preparation:
1. Fill a large bowl with cold tap water.
2. Soak the collard greens in water, take them out and then rinse them well.
3. Repeat this process a few times (until no dirt remains at the bottom of the bowl after washing).
4. Rip the thick stem from the center of the greens, by folding the greens in half with the stem sticking straight up, and then ripping down and towards you.
5. Chop the onions and fry them for a few minutes over medium heat in a deep frying pan.
6. In the meantime, chop or tear the collard greens into pieces.
7. Add the greens to the onions, then add the chopped garlic and salt and pepper (to taste) on top of them.
8. Cover and reduce the heat to low.
9. Steam for a few minutes, stirring frequently and covering between stirrings.

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