½ c. fresh squeezed orange juice
½ c. fat free plain yogurt
2 t. stone ground mustard
1-2 pkt. Splenda or other sugar substitute
8 c. broccoli florets
½ med. red onion, chopped
In a large plastic bowl, whisk together the orange juice, yogurt, mustard and Splenda.
Add the broccoli and onion; toss to coat. Cover and refrigerate for at least 1 hour or up to 1 day
before serving.
Makes 4 servings of 2 cups each
Calories: 92 per serving Fat; 0g.
CRUNCHY SLAW
6 c. shredded cabbage
½ med. red onion
6 radishes, grated
¾ c. Rice vinegar
½ t. white or black pepper
1 t. celery salt
1-2 pkts. Splenda or other sugar substitute
Place cabbage, onion, and radishes into a large mixing bowl. Combine rice vinegar, spices, and
Splenda. Mix well. Pour over cabbage and toss well to coat. Let sit 10-15 minutes or chill
overnight; tossing again before serving.
Makes 4 servings of 1 ½ cups each
Calories: 36 per serving Fat: 0g.
CURRIED CAULIFLOWER
4 c. cauliflower florets
¼ c. chicken broth
½ med. onion, sliced and separated
1 t. curry powder
Dash crushed red pepper flakes
Salt to taste
Steam cauliflower, until crisp-tender.
Heat a medium saucepan over medium heat. Add onions and chicken broth; cook and stir until
onions are just tender. Stir in curry powder, red pepper flakes, and salt to taste. Remove from
heat, add cauliflower, and toss well to coat.
Makes 4 servings of 1 cup each
Calories: 35 per serving Fat: 0g.
ROASTED FENNEL AND ONIONS
2 fennel bulbs
1 lrg. onion, cut into 1-inch wedges
I Can’t Believe It’s Not Butter Spray
½ t, crushed fennel seeds or Italian seasoning
½ t. salt
¼ t. pepper
Preheat oven to 400o
To prepare fennel, cut off and discard upper stalks. Remove any wilted outer layers and cut a
thin slice from fennel base. Wash fennel and cut in half lengthwise. Cut lengthwise into wedges
about 1 inch thick. Place fennel and onion in a shallow roasting pan. Spray evenly with 10-15
sprays of I Can’t Believe It’s Not Butter Spray. Sprinkle with fennel seeds, salt and pepper. Stir to
coat. Roast for 35-40 minutes or until light brown and tender, stirring twice.
Makes 4 servings of approx. 1 cup each
Calories: 42 per serving Fat: 0g.
GINGER VINAIGRETTE CUCUMBERS
4 lrg. cucumbers, peeled and sliced
1 sm. red onion, slivered
2 med. tomatoes, sliced into sections
1 ½ T. fresh grated ginger
1 c. rice vinegar
½ c. water
½ t. salt
½ t. pepper
Combine all ingredients in a medium bowl. Stir well and chill overnight, stirring occasionally.
Makes 4 servings of 1 ½ cups each
Calories: 28.5 per serving Fat: 0g.
FRIED CABBAGE
8 c. cabbage, shredded
1 med. red onion, slivered
3 cloves garlic, minced
½ T. Mrs. Dash Garlic and Herb Blend
Salt to taste
Heat a large nonstick skillet over medium-high heat and mist lightly with olive oil pan spray.
Add cabbage, onion, garlic, and seasonings. Stir and fry for 4-6 minutes or until cabbage it crisptender.
Makes 4 servings of 1 ½ cups each
Calories: 44 per serving Fat: 0g.
GINGER TOMATO SALAD
3 T. rice vinegar
1 T. fresh ginger, grated or minced
1 pkt. Splenda or other sugar substitute
2 c. cherry or grape tomatoes, halved
½ med. red onion, sliced
Salt to taste
In a small bowl, whisk together rice
vinegar, ginger, Splenda, and salt. Add
tomatoes and onion. Toss gently to coat. Cover and chill for 1-4 hours. Eat as is or serve over
fresh cut greens.
Makes 4 servings of ½ cup each
Calories: 25 Fat: 0g.
1 lb. fresh green beans
1 T. fresh ginger, peeled and finely chopped
1 med. red onion, slivered
Dressing:
4 t. dry mustard powder
1 T. cold water
2 T. soy sauce
2 T. rice vinegar
Trim and cut green beans into 1-inch lengths. Cook in rapidly boiling water, about 5 minutes or
until crunchy-tender. Drain beans, immerse in cold water to stop the cooking until they are
cool. Drain well.
In a medium bowl, whisk the dressing ingredients until well blended. Add green beans, ginger,
and red onion to dressing, toss well. Serve immediately.
Makes 4 servings of 1 cup each
Calories: 52 per serving Fat: 0g.
ITALIAN STEWED TOMATOES & ZUCCHINI
8 c. zucchini, halved lengthwise and sliced into ½ inch slices
2 (14oz.) cans diced tomatoes
1 med. onion, slivered
2 cloves garlic, minced
1 t. Italian seasoning
Salt and pepper to taste
Place all ingredients in a large saucepan; stir
well. Place on stove top over medium-high heat
and bring to a boil. Reduce heat and simmer,
covered for 15-20 minutes. Stirring occasionally
until zucchini is tender.
Makes 4 servings of 2 ½ cups each
Calories: 89 per serving Fat; 0g.
LEMON GARLIC BROCCOLI
4 c. broccoli florets
1 med. lemon, juiced
¼ t. salt
¼ t. pepper
1 clove garlic, minced
Steam broccoli over medium-high heat until tender.
Meanwhile; in a serving bowl, combine lemon juice, salt, pepper, and garlic. Add broccoli. Toss
to coat and serve immediately.
Makes 4 servings of 1 cup each
Calories: 37per serving Fat: 0g.
ROASTED CAULIFLOWER
8 c. cauliflower florets
½ med. red onion, sliced
I Can’t Believe It’s Not Butter Spray
2 t. Mrs. Dash Garlic & Herb Blend or seasoning of choice
Salt and pepper to taste
Preheat oven to 425o
In a large bowl combine cauliflower, onion, and seasonings. Mist with 10 sprays of
I Can’t Believe It’s Not Butter Spray; toss well. Transfer to a 9”x13” baking dish and mist with 10
more sprays of I Can’t Believe It’s Not Butter Spray.
Bake for 20-25 minutes, stirring once until lightly browned and crisp-tender.
Makes 4 servings of 1 ½ cups each
Calories: 70 per serving Fat: 0g.
CUCUMBER APPLE MINT SALAD
4 med. cucumber, peeled and diced
1 med. apple, grated or diced
¼ c. Fat Free plain yogurt
1 med. lemon, juiced
12 mint leaves, thinly sliced
Salt and pepper to taste
In a medium bowl; combine cucumber, apple, yogurt, lemon juice, and mint. Stir well to mix.
Add salt and pepper to taste. Chill until serving.
Makes 4 servings of ¾ cup each
Calories: 32 Fat: Trace
SWEET & SOUR RED CABBAGE
1 lrg. head red cabbage, chopped
1 med. apple, cored and grated
1 med. onion, slivered
3 T. red wine vinegar
1 pkt. Splenda or other sugar substitute
¼ t. cinnamon
1 clove garlic, minced
Salt and pepper to taste
Preheat oven to 300o
Lightly mist a 9”x13” baking dish with olive oil pan spray. Place all ingredients into a large
mixing bowl and mix well. Transfer cabbage mixture to prepared baking dish and cover. Bake
for 2-2 ½ hours, stirring once or twice, until cabbage is tender.
Makes 4 servings of approx. 1 ½ cups each
Calories: 60 per serving Fat: 0g.
CURRIED TOMATOES & ZUCCHINI
2(14oz.) cans diced tomatoes
4 med. zucchini, halved lengthwise and sliced into ½ inch slices
1 med. onion, chopped
1 T. curry powder
¾ t. ground ginger
½ c. water
Salt and pepper to taste
Heat a large saucepan over medium-high heat. Lightly mist with olive oil pan spray. Add onion
and cook until tender. Stir in curry powder and ginger. Cook briefly to brown curry and bring
out flavor. Stir in tomatoes, zucchini, water, salt and pepper. Bring to a boil. Reduce heat to
low. Simmer for 20-30 minutes, until zucchini is tender.
Makes 4 servings of 1 ½ cup each
Calories: 65per serving Fat: 0g.
SWEET & SPICY COLE SLAW
6 c. green cabbage, shredded
2 c. red cabbage, shredded
2 med. tomatoes, seeded and chopped
6 green onion, coarsely chopped
1-2 jalapeno peppers, seeded and finely
chopped
½ c. cider vinegar
2-3 pkts. Splenda or other sugar substitute
Salt to taste
Combine cabbage, tomato, green onion, and jalapeno in a large serving bowl. In a small bowl
mix; vinegar, Splenda, and salt. Stir well until Splenda and salt are dissolved. Pour over cabbage
and toss well. Cover and chill at least 2 hours before serving. Toss again before serving.
Makes 4 servings of 2 ¼ cups each
Calories: 54.5 per serving Fat: 0g.
SWEET SIMMERED CABBAGE
8 c. cabbage, chopped
1 c. chicken broth
1 t. dried parsley
1-2 pkt. Splenda or other sugar substitute
Salt and pepper to taste
Place all ingredients in a large stockpot and stir well.
Place on stove top over medium-high heat until boiling.
Reduce heat to low, cover and simmer, stirring once or twice, for 20-25 minutes until cabbage
is tender.
Makes 4 servings of 1 ½ cups each
Calories: 31 per serving Fat: 0g.
WILTED SPINACH & MUSHROOMS
½ red onion, sliced and separated
1 lb. mixed fresh mushrooms, wash & slice, removing any tough stems
4 cloves garlic, minced
1 t. McCormick Salt Free All-Purpose seasoning or seasoning of choice
12 c. spinach leaves
Salt and pepper to taste
Lightly mist a large skillet with olive-oil pan spray. Heat over medium-high heat; add onion,
cook and stir for 2-3 minutes. Add mushrooms, garlic, and seasonings. Cook and stir until
mushrooms are tender. Add spinach and stir to wilt briefly. Serve immediately.
Makes 4 servings
Calories: 64 per serving Fat: 0g.
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