This site is currently archived, but I wanted to include it for those of you who follow Weight Watchers,  South Beach, or just want healthy, low fat recipes.

There are some really great recipes in these pages,  I hope you find what you're looking for.

~ Jan

Egg Custard

Carlene sent me this recipe, she adds lemon zest and a splash of lemon extract to hers.  I've made this several times now, it's just wonderful.  Approximately 100 calories a serving.  ~ jan

2 cups skim milk (sometimes I substitute 1/4 cup fat free Half & Half to give it more richness)
2 egg
1/3 cup Splenda
1/4 teaspoon salt
dash vanilla
dash ground cinnamon on top
grated fresh nutmeg on top.

Put milk, Splenda, salt and vanilla in a bowl and whisk until frothy.  Pour thru strainer into 4 ramekins or custard cups.  Straining it makes it smooth.  Grate nutmeg on top, add cinnamon if desired.

If you want to make Carlene's version, add lemon extract to the custard, and grate lemon zest on top along with the nutmeg and cinnamon.

Put ramekins in a 9x9 pan, add hot water to the pan so that it comes up about an inch on the sides of the ramekins, and bake at 350 degrees for approximately 45 minutes until toothpick comes out clean.  Serve warm or chilled.  It's fantastic!!!!

Herb Stuffed Chicken Breasts

Dish up a company-worthy dish that calls for only four ingredients, plus salt and pepper. Choose roasted asparagus as a bright, fresh partner for this main dish.
Yield: 4 servings (serving size: 1 chicken breast half and about 1 tablespoon pan juices)


  • 1/4  cup  (2 ounces) goat cheese
  • 1/2  teaspoon  chopped fresh rosemary
  • 2  ounces  Canadian bacon, finely chopped
  • 4  (6-ounce) skinless, boneless chicken breasts
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • Cooking spray


1. Preheat oven to 400°.
2. Combine first 3 ingredients in a small bowl. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons cheese mixture into each pocket; close opening with a wooden pick. Sprinkle chicken evenly with salt and pepper.
3. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; place pan in oven. Bake at 400° for 25 minutes or until chicken is done. Let stand 5 minutes. Discard wooden picks. Cut chicken diagonally into 1/2-inch-thick slices. Serve with pan juices.
Roasted asparagus: Combine 1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper, and 1 pound trimmed asparagus on a jelly-roll pan coated with cooking spray; toss gently. Bake at 400° for 10 minutes or until asparagus is crisp-tender. Place asparagus in a large bowl; toss with 1 tablespoon butter and 1 tablespoon chopped fresh chives. Complete the meal with a sliced baguette and a glass of crisp white wine.
305 calories/ 13. 5g fat/42g protein/0g fiber
Source:  Cooking Light


1/2 cup orange juice

1 teaspoon orange zest

2 teaspoons low-sodium soy sauce

1/4 teaspoon sesame seed oil

1/2 teaspoon salt

1 pound chicken breast tenders, cut into 1-inch chunks

1/2 cup cornstarch


3/4 cup orange juice

1 teaspoon orange zest

1/2 cup low-sodium chicken broth

5 teaspoons Splenda granular

4 teaspoons sugar-free OR regular honey OR Agave

1 tablespoon low-sodium soy sauce

2 teaspoons vegetable oil

2 cloves garlic, minced

2 teaspoons apple cider vinegar

Pinch red pepper flakes

2 teaspoons cornstarch

Kosher salt

Sliced green onions

Sesame seeds

Marinade: In a medium bowl combine orange juice, orange
zest, soy sauce, sesame oil, and salt. Add chicken tenders and stir to
coat. Allow to marinate for 25-30 minutes.

Sauce: In a small saucepan combine orange juice, orange
zest, chicken broth, Splenda,  honey, soy sauce, oil, garlic, and apple
cider vinegar. Bring to a boil; lower heat to a simmer and cook until
liquid is reduced by 1/4. Season with salt to taste. Stir the 2
teaspoons cornstarch with a small amount of cold water and add to the
sauce. Bring back to a boil and cook for 1-2 minutes, or until
thickened. Set aside, but keep warm.

In a large bowl or ziplock bag add the 1/2 cup of cornstarch. Drain
the chicken and toss with the cornstarch, shaking off excess. In a large
skillet heat 2 tablespoons vegetable oil over medium-high. Add chicken
and cook until golden and meat is cooked through. Gently toss cooked
chicken with the sauce and serve. Makes eight WLS or four regular

Per WLS Serving: Calories 206; Protein 17 g ; Fat 9 g; Carbs 12 g;
Sugar 3 g; Sodium 418 mg

Source:  Linda from Eating Well, Living Thin, one of my very favorite healthy food blogs..

Cranberry Bean Soup

I have this in the pressure cooker right now - 1:30 minutes, beans were not presoaked. Where did I find dried cranberry beans? At a natural food store in Lexington. They aren't readily available in grocery stores.

~ jan

# 1 lb. dried cranberry beans
# 1 large onion, diced
# 1 stalk celery, diced
# 2 carrots, diced
# 1/4 lb. pancetta, chopped
# 2 garlic cloves, minced
# 2 c. peeled, seeded, and finely chopped tomatoes
# 1/2 c. chopped parsley
# 1/4 lb. spaghetti or tagliatelle, broken up into 1-inch pieces and cooked al dente
# salt
# black pepper
# 1 garlic clove, minced, for garnish
# olive oil, for garnish


Soak the beans in cold water to cover overnight. Drain and place them in a large saucepan with the onion, celery, and carrots. Cover with water, bring to a boil, lower the heat, and simmer until the beans are almost done, about 1 hour. Meanwhile, saute' the pancetta until it renders its fat. Add the garlic cloves and saute'. Add the tomatoes and parsley and cook for 15 minutes.

Remove 2 c. of beans from the saucepan and puree them in a food mill or food processor
. Stir the puree back into the soup. Add the tomato mixture and the spaghetti to the soup. Taste and season with salt and pepper. Cook the soup to warm it through. Garnish with minced garlic and a stream of olive oil.

Serves 8 as a first course.

Recipes from The Heart
of Sicily: Recipes and Reminiscences of Regaleali, a Country Estate by Anna Tasca Lanza (Clarkson Potter, copyright 1993 by Anna Tasca Lanza).

Raspberry Cream Pie

WOW!!! Linda from Eating Well... Living Thin created this amazing pie. It's a must try!!!

~ jan

1 1/2 cups sugar-free chocolate cookie or chocolate graham cracker crumbs
3 tablespoons butter, melted
Two 8-ounce pkgs. reduced-fat cream cheese, softened
1/3 cup Splenda
1/4 cup DaVinci sugar-free Raspberry syrup (or Torani, or any other brand)
2 cups Splenda-sweetened whipped cream (1 1/4 cups unwhipped) OR one 8-ounce container Cool Whip, thawed
1/2 cup sugar-free raspberry jam, warmed
Sugar-free dark chocolate shavings for garnish

Preheat oven to 350 degrees.
In a small bowl combine cookie or graham crumbs with melted butter. Press into an 8 or 9 inch pie plate. Bake for 7 minutes. Set aside to cool completely.

In a large bowl beat together cream cheese, Splenda, and syrup until smooth. Beat in 1/2 the whipped cream OR 1/2 of the container of Cool Whip. Pour filling into cooled crust. Spread warmed jam over the cream cheese mixture. Cover loosely with plastic wrap (try not to let the wrap stick to the jam – use 3 or 4 toothpicks if necessary) and chill for 4 hours or overnight. Garnish with remaining Cool Whip and chocolate shavings.

Makes 16 servings.

Per Serving: 155 Cal; 4 g Protein; 11 g Fat; 11 g Carb; 0 g Fiber; 3 g Sugar; 150 mg Sodium

Source: Eating Well...Living Thin

Chipotle-Salsa Burger

Makes 4
157 calories

3/4 pound lean (93 or 95 percent lean) ground beef
1/4 cup Egg
Beaters or other egg substitute
3 tablespoons Panko or other
bread crumb
2 chipotle peppers in adobo, minced
1 clove garlic, minced
1/2 teaspoon
slices red onion
8 tablespoons salsa
4 Arnolds Rounds or other
multi-grain bun

Combine first
six ingredients in a large bowl, shape into four patties.

a skillet sprayed with non-stick over medium-high heat. Cook burgers
until done (160F internal temperature) about 5 minutes a side.

with cheese (if desired), one onion slice and two tablespoons salsa.

Source:  Fight The Fat Foodie