Crust-free pumpkin pie One 15-oz. can pure pumpkin (NOT pumpkin pie filling) One 12-oz. can evaporated fat-free milk 3/4 cup Splenda No Calorie Sweetener, granulated 1/2 cup fat-free liquid egg substitute (like Egg Beaters) 1/4 cup sugar-free or regular maple syrup 1 tbsp. pumpkin pie spice 1/2 tsp. cinnamon 1/8 tsp. salt Optional Topping: Fat Free Reddi-wip 700 calories with normal maple syrup, 550 with sugar-free. Sounds like a lot, but this recipe should make a whole pie, so 8 servings.
Cream of Jalepeno Soup | 8 | oz (1 package) fat free cream cheese |
| 6 | jalepeno peppers |
| 1 | cup fat free sour cream |
| 1 | can cream of chicken soup |
| 10 | oz spinach |
| 1 | tablespoon garlic powder |
| 1 | red onion |
| 1 | cup skim milk |
Just cut the seeds out of the peppers, to get rid of some spiciness, then put it all in a blender, then into a pot on the stove until it tastes done. Re-blend if it's not smooth.
950 calories, makes about 8 cups of soup. So it's about 110 calories per cup. It is spicy, so you drink slowly, and the dairy makes it filling.
Omelets 3/4ths cup egg beaters made omelet-style (90)
1/2 cup spinach (20) or broccoli (25) filling
1 slice cheese (35) = 150 calories at most
Alfredo "pasta" For the "pasta"
2 cups of cabbage sliced longwise to be "noodles" (40)
2 cups of mushrooms, or bell peppers, or any veggie you're into in alfredo. (around 40)
-boil the cabbage until soft -use oil spray in a pan and cook the other veggies that way
For the sauce (you can just use jarred if you don't want to do this part)
1 egg yolk (55)
1/3 cup whole milk (don't sub skim) (50)
3 tablespoons parmesan or romano or asiago cheese(60)
pinch of garlic powder (10)
salt & black pepper to taste
mix all together in a pan, then add the veggies and let them all cook a little bit to mix the flavors. Enjoy!