Recipes

This is a collection of some of my favorite tested, low-fat, heart-healthy recipes that I update weekly. While I love to cook, I don't like spending hours in the kitchen so you will find that most of these recipes are easy and quick to make. They also freeze well making them good for leftovers.

The majority of the recipes contain less than 35% calories from fat which conforms to current USDA Dietary Recommendations. I have, however, included a few higher fat recipes that I use a few times a year.*

Serving SizeThe software I use to calculate the nutritional information for each recipe does not include the actual serving sizes. For consistency, the serving size of each recipe is approximately one half cup to one cup or two to four ounces. While this may seem small to some individuals, it is consistent with portion sizes from various sources where I obtain recipe information.

Reindeer Snack Mix

Reindeer Snack Mix
 Rating: 0.0, rated 0 times
Posted: 12/14/2017
Nutrition Summary: 174 calories • 48 % CFF • 13 g carbs • 286 mg Sodium • 4 g protein
WW Points* : 4.11
Categories: Appetizers & Snacks

Nutty Caramel Popcorn

Nutty Caramel Popcorn
 Rating: 0.0, rated 0 times
Posted: 12/7/2017
Nutrition Summary: 172 calories • 71 % CFF • 11 g carbs • 95 mg Sodium • 6 g protein
WW Points* : 3.92
Categories: Appetizers & Snacks
Contains:

Spaghetti Skillet #2

Spaghetti Skillet #2
 Rating: 0.0, rated 0 times
Posted: 11/30/2017
Nutrition Summary: 138 calories • 13 % CFF • 15 g carbs • 779 mg Sodium • 15 g protein
WW Points* : 2.53
Categories: Pasta, Rice, & Grains
Contains:

Cajun Party Mix

Cajun Party Mix
 Rating: 0.0, rated 0 times
Posted: 11/23/2017
Nutrition Summary: 90 calories • 63 % CFF • 6 g carbs • 152 mg Sodium • 3 g protein
WW Points* : 2.10
Categories: Appetizers & Snacks

Chili & Rice

Chili & Rice
 Rating: 0.0, rated 0 times
Posted: 11/16/2017
Nutrition Summary: 416 calories • 7 % CFF • 72 g carbs • 600 mg Sodium • 21 g protein
WW Points* : 7.77
Categories: Soups & Stews
Contains:

Snacking Good Nuts

Snacking Good Nuts
 Rating: 0.0, rated 0 times
Posted: 11/9/2017
Nutrition Summary: 204 calories • 87 % CFF • 7 g carbs • 185 mg Sodium • 4 g protein
WW Points* : 5.55
Categories: Appetizers & Snacks

Easy Pasta Casserole

Easy Pasta Casserole
 Rating: 0.0, rated 0 times
Posted: 11/2/2017
Nutrition Summary: 244 calories • 27 % CFF • 25 g carbs • 328 mg Sodium • 20 g protein
WW Points* : 4.58
Categories: Casseroles
Contains:

Chicken Noodle Bake

Chicken Noodle Bake
 Rating: 0.0, rated 0 times
Posted: 10/26/2017
Nutrition Summary: 278 calories • 26 % CFF • 28 g carbs • 765 mg Sodium • 25 g protein
WW Points* : 5.51
Categories: Casseroles
Contains:

Fig and Apple Muffins

Fig and Apple Muffins
 Rating: 0.0, rated 0 times
Posted: 10/19/2017
Nutrition Summary: 211 calories • 16 % CFF • 42 g carbs • 196 mg Sodium • 3 g protein
WW Points* : 3.95
Categories: Muffins & Cupcakes
Contains:

Swiss Sauerkraut Casserole

Swiss Sauerkraut Casserole
 Rating: 0.0, rated 0 times
Posted: 10/12/2017
Nutrition Summary: 251 calories • 25 % CFF • 25 g carbs • 768 mg Sodium • 24 g protein
WW Points* : 4.89
Categories: Casseroles
Contains:

Fresh Peach Cake

Fresh Peach Cake
 Rating: 0.0, rated 0 times
Posted: 10/5/2017
Nutrition Summary: 257 calories • 10 % CFF • 25 g carbs • 110 mg Sodium • 4 g protein
WW Points* : 4.99
Categories: Cakes
Contains:

Smashed Potatoes

Smashed Potatoes
 Rating: 0.0, rated 0 times
Posted: 9/28/2017
Nutrition Summary: 95 calories • 42 % CFF • 13 g carbs • 388 mg Sodium • 2 g protein
WW Points* : 2.12
Categories: Miscellaneous

Colorful Tuna Pasta Salad

Colorful Tuna Pasta Salad
 Rating: 0.0, rated 0 times
Posted: 9/21/2017
Nutrition Summary: 190 calories • 9 % CFF • 27 g carbs • 527 mg Sodium • 15 g protein
WW Points* : 3.57
Categories: Salads & Dressings
Contains:

Southwestern Turkey Soup

Southwestern Turkey Soup
 Rating: 0.0, rated 0 times
Posted: 9/14/2017
Nutrition Summary: 171 calories • 13 % CFF • 18 g carbs • 726 mg Sodium • 22 g protein
WW Points* : 2.79
Categories: Soups & Stews
Contains:

Roast Potatoes

Roast Potatoes
 Rating: 0.0, rated 0 times
Posted: 9/7/2017
Nutrition Summary: 76 calories • 26 % CFF • 13 g carbs • 388 mg Sodium • 2 g protein
WW Points* : 1.49
Categories: Miscellaneous
Contains:

Easy Chicken Lasagna

Easy Chicken Lasagna
 Rating: 0.0, rated 0 times
Posted: 8/31/2017
Nutrition Summary: 241 calories • 20 % CFF • 24 g carbs • 508 mg Sodium • 23 g protein
WW Points* : 4.84
Categories: Casseroles
Contains:

Golden Crunch Cookies

Golden Crunch Cookies
 Rating: 0.0, rated 0 times
Posted: 8/24/2017
Nutrition Summary: 112 calories • 37 % CFF • 12 g carbs • 46 mg Sodium • 1 g protein
WW Points* : 2.66
Categories: Cookies
Contains:

Sausage and Sauerkraut

Sausage and Sauerkraut
 Rating: 0.0, rated 0 times
Posted: 8/17/2017
Nutrition Summary: 137 calories • 42 % CFF • 9 g carbs • 763 mg Sodium • 11 g protein
WW Points* : 2.44
Categories: Slow Cooker
Contains:

Spinach Sensation

Spinach Sensation
 Rating: 0.0, rated 0 times
Posted: 8/10/2017
Nutrition Summary: 125 calories • 54 % CFF • 5 g carbs • 515 mg Sodium • 9 g protein
WW Points* : 2.97
Categories: Casseroles
Contains:

7 Ingredient Chili

7 Ingredient Chili
 Rating: 0.0, rated 0 times
Posted: 8/3/2017
Nutrition Summary: 190 calories • 12 % CFF • 19 g carbs • 706 mg Sodium • 19 g protein
WW Points* : 3.17
Categories: Soups & Stews
Contains:
*Note: These recipes are not intended as substitutes for any diet advice or treatment prescribed by your physician.