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.
Serving Size: The 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.
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Blueberry Angel Dessert

Blueberry Angel Dessert
 Rating: 0.0, rated 0 times
Posted: 5/11/2017
Nutrition Summary: 237 calories • 1 % CFF • 51 g carbs • 422 mg Sodium • 5 g protein
WW Points* : 4.34
Categories: Desserts
Contains: angel food cake, blueberry pie filling, Cool Whip Free, fat-free cream cheese, powdered sugar

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: apple cider vinegar, canned dark red kidney beans, chili powder, ground chicken breast skinless, long-grain white rice , onions, salt, tomato soup, water

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: bell peppers, black pepper, carrots, celery, elbow macaroni, fat-free plain yogurt, lemon juice, lemon peel, light mayonnaise, onions, salt, tuna in water

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: baking soda, cinnamon, eggs, fresh peaches, granulated sugar, light brown sugar, pure vanilla extract, unbleached flour, walnuts, water

Slow Cooker Chili

Slow Cooker Chili
 Rating: 0.0, rated 0 times
Posted: 3/23/2017
Nutrition Summary: 144 calories • 10 % CFF • 16 g carbs • 689 mg Sodium • 14 g protein
WW Points* : 2.25
Categories: Slow Cooker
Contains: canned dark red kidney beans, canned diced tomatoes, ground chicken breast skinless, low-sodium chili seasoning mix, onions, tomato sauce

7 Ingredient Chili

7 Ingredient Chili
 Rating: 0.0, rated 0 times
Posted: 8/3/2017
Nutrition Summary: 184 calories • 11 % CFF • 18 g carbs • 687 mg Sodium • 18 g protein
WW Points* : 3.05
Categories: Soups & Stews
Contains: bell peppers, canned dark red kidney beans, chili powder, ground chicken breast skinless, onions, salt, vegetable juice

Taco Corn Chili

Taco Corn Chili
 Rating: 0.0, rated 0 times
Posted: 2/2/2017
Nutrition Summary: 188 calories • 11 % CFF • 21 g carbs • 593 mg Sodium • 17 g protein
WW Points* : 3.13
Categories: Soups & Stews
Contains: canned dark red kidney beans, canned diced tomatoes with green chilies, frozen corn, granulated sugar, ground chicken breast skinless, onions, taco seasoning mix, water

Chili Chicken Noodle Skillet

Chili Chicken Noodle Skillet
 Rating: 0.0, rated 0 times
Posted: 4/27/2017
Nutrition Summary: 123 calories • 12 % CFF • 13 g carbs • 469 mg Sodium • 14 g protein
WW Points* : 1.83
Categories: Soups & Stews
Contains: black pepper, canned chili beans, celery, chili powder, egg noodles, ground chicken breast skinless, no-salt-added diced tomatoes, onions, salt

Spaghetti Skillet #2

Spaghetti Skillet #2
 Rating: 0.0, rated 0 times
Posted: 11/30/2017
Nutrition Summary: 139 calories • 12 % CFF • 14 g carbs • 511 mg Sodium • 15 g protein
WW Points* : 2.55
Categories: Pasta, Rice, & Grains
Contains: canned mushrooms, ground chicken breast skinless, no-salt-added tomato sauce, onions, pizza seasoning, salt, spaghetti, stewed tomatoes, water

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: canned diced tomatoes with green chilies, canned red beans, cayenne pepper, chili powder, frozen corn, onions, salt, turkey light meat, skinless, vegetable juice

Chocolate Dream Dessert

Chocolate Dream Dessert
 Rating: 0.0, rated 0 times
Posted: 6/29/2017
Nutrition Summary: 216 calories • 14 % CFF • 42 g carbs • 347 mg Sodium • 3 g protein
WW Points* : 4.45
Categories: Desserts
Contains: baking powder, chocolate cake mix, chocolate syrup, cold water, Cool Whip Free, Dream Whip whipped topping mix, eggs, fat-free milk, instant vanilla pudding mix, olive oil, walnuts

Lemon Broccoli Pasta

Lemon Broccoli Pasta
 Rating: 0.0, rated 0 times
Posted: 3/30/2017
Nutrition Summary: 149 calories • 14 % CFF • 24 g carbs • 598 mg Sodium • 8 g protein
WW Points* : 2.83
Categories: Pasta, Rice, & Grains
Contains: angel hair spaghetti, black pepper, chicken broth, frozen broccoli flowerets, garlic powder, lemon peel, light sour cream, parmesan cheese, salt

Slow Cooker Chicken and Noodles

Slow Cooker Chicken and Noodles
 Rating: 0.0, rated 0 times
Posted: 1/5/2017
Nutrition Summary: 137 calories • 14 % CFF • 11 g carbs • 637 mg Sodium • 16 g protein
WW Points* : 2.59
Categories: Slow Cooker
Contains: baby cut carrots, chicken breast halves skinless, chicken broth, egg noodles, frozen broccoli flowerets, low-fat cream of chicken soup, onions, salt

Thick & Chunky Chili Soup

Thick & Chunky Chili Soup
 Rating: 0.0, rated 0 times
Posted: 6/1/2017
Nutrition Summary: 159 calories • 14 % CFF • 18 g carbs • 680 mg Sodium • 16 g protein
WW Points* : 2.63
Categories: Soups & Stews
Contains: canned chili beans, chili powder, Chili Style tomatoes, frozen corn, ground chicken breast skinless, onions, salt, vegetable juice

Butterscotch Pecan Pie

Butterscotch Pecan Pie
 Rating: 0.0, rated 0 times
Posted: 2/23/2017
Nutrition Summary: 194 calories • 16 % CFF • 37 g carbs • 305 mg Sodium • 2 g protein
WW Points* : 4.21
Categories: Pies
Contains: butterscotch pudding mix, Cool Whip Free, fat-free milk, pecan shortbread cookies, reduced fat graham cracker crust

Sausage and Sauerkraut

Sausage and Sauerkraut
 Rating: 0.0, rated 0 times
Posted: 8/17/2017
Nutrition Summary: 42 calories • 16 % CFF • 5 g carbs • 80 mg Sodium • 3 g protein
WW Points* : 0.52
Categories: Slow Cooker
Contains: bacon slices, black pepper, cabbage, canned sauerkraut, granulated sugar, onions, turkey kielbasa

Apple Yogurt Muffins

Apple Yogurt Muffins
 Rating: 0.0, rated 0 times
Posted: 5/25/2017
Nutrition Summary: 191 calories • 19 % CFF • 20 g carbs • 232 mg Sodium • 3 g protein
WW Points* : 3.75
Categories: Muffins & Cupcakes
Contains: apple pie spice, baking powder, cinnamon, cinnamon, fat-free milk, Granny Smith apples, granulated sugar, granulated sugar, low-fat vanilla yogurt, olive oil, salt, unbleached flour, unbleached flour, whole wheat flour

Grilled Honey Mustard Chicken Sandwiches

Grilled Honey Mustard Chicken Sandwiches
 Rating: 0.0, rated 0 times
Posted: 6/22/2017
Nutrition Summary: 273 calories • 19 % CFF • 31 g carbs • 497 mg Sodium • 24 g protein
WW Points* : 5.76
Categories: Poultry
Contains: cayenne pepper, chicken breast halves skinless, hamburger buns, honey, pizza seasoning, salt, yellow mustard

Pinto Bean Casserole

Pinto Bean Casserole
 Rating: 0.0, rated 0 times
Posted: 7/13/2017
Nutrition Summary: 334 calories • 19 % CFF • 54 g carbs • 596 mg Sodium • 16 g protein
WW Points* : 6.46
Categories: Casseroles
Contains: canned diced tomatoes, cheddar cheese, frozen corn, low-fat tortilla chips, no-salt-added pinto beans, no-salt-added tomato sauce, taco seasoning mix

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: eggs, fat-free cottage cheese, ground chicken breast skinless, low-fat spaghetti sauce, mozzarella cheese, onions, oven ready lasagne noodles, parmesan cheese
*Note: These recipes are not intended as substitutes for any diet advice or treatment prescribed by your physician.
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