1 small onion, chopped
1/4 cup chopped green pepper
1 Tablespoon butter or stick margarine
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 teaspoon dried oregano
1/8 teaspoon pepper
4 egg whites
1/4 cup water
1/4 teaspoon cream of tartar
1/4 teaspoon salt
1/4 cup egg substitute
1/2 cup shredded reduced-fat cheddar cheese, divided
In a large non-stick skillet, sauté onion and green pepper in butter until tender. Add the zucchini, tomato, oregano and pepper. Cook and stir for 5-8 minutes or until vegetables are tender and liquid is nearly evaporated. Set aside and keep warm. In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture. Pour into a 10-inch ovenproof skillet coated with non-stick cooking spray. Cook over medium heat for 5 minutes or until bottom is lightly browned. Bake at 350 degrees for 9-10 minutes or until a knife inserted near the center comes out clean. Spoon vegetable mixture over one side; sprinkle with half of the cheese. To fold, score middle of omelet with a sharp knife; fold omelet over filling. Transfer to a warm platter. Sprinkle with remaining cheese. Cut in half to serve.
Yield: 2 servings (half of omelet)
Nutrition Information: 197 calories, 9g fat (5g saturated fat), 2g fiber
Submitted by Diva Deanna
For Turkey Sausage Gravy:
5 oz. raw ground turkey breakfast sausage
2 cups skim milk
2 Tablespoons flour
Dash of salt and pepper
Brown turkey sausage in medium non-stick skillet. Add flour and stir quickly over
medium heat. Slowly add milk. Bring to simmer, stirring until thickened. Add salt and pepper; stir.
Yield: 4 servings of gravy.
One serving is 1 biscuit and 1/2 cup gravy.
Submitted by Diva Deanna
2. Cover dish with foil; bake until noodles are tender and mixture is piping hot, about
1 hour. Sprinkle with remaining mozzarella/provolone cheese; bake uncovered 5
minutes longer. Let stand 5 minutes before cutting.
Yield: 6 servings
Nutrition Information: 301 calories, 7.2g fat, 4.6g fiber
Submitted by Diva Deanna
In a bowl, combine the cornstarch, bouillon, water and soy sauce; set aside. Cut steak
thinly across the grain, then cut slices in half; set aside. In a non-stick skillet or
wok, stir-fry green pepper, onion and garlic in oil for 4 minutes; remove and set aside.
Add meat; stir-fry for 4-6 minutes.
Stir cornstarch mixture and add to pan. Bring to a boil; cook and stir for 1 minute or
until thickened. Add tomatoes, water chestnuts and green pepper mixture; cook and stir
until heated through. Sprinkle with pepper. Serve over rice.
Yield: 4 servings (1-1/2 cups meat mixture with 1 cup rice)
Nutrition Information: 469 calories, 15g fat (5g saturated fat), 5g fiber
Submitted by Diva Deanna
Combine flour and remaining 1/3 cup broth until smooth; stir into chicken mixture. Add
reserved mushroom mixture. Bring to a boil; cook and stir for 2 minutes or until
thickened. Reduce heat to low. Stir in sour cream; heat through (do not boil). Serve
over noodles.
Yield: 6 servings (1 cup chicken mixture with 1 cup noodles)
Nutrition Information: 535 calories, 7g fat (3g saturated fat), 4g fiber
Submitted by Diva Deanna
In a bowl, combine zucchini and egg substitute; mix well. Add flour and salt; stir
well. Spread onto the bottom of a 12-inch pizza pan coated with nonstick cooking
spray. Bake at 450 degrees for 8 minutes. Reduce heat to 350 degrees. Sprinkle with
mozzarella, tomatoes, onion, green pepper, oregano, basil and Parmesan cheese.
Bake for 15-20 minutes or until onion is tender and cheese is melted.
Yield: 6 slices
Nutrition Information: 190 calories, 8g fat (5g saturated fat), 2g fiber
Submitted by Diva Deanna
Cook pasta according to package directions. Meanwhile, in a non-stick skillet,
sauté the onion, peppers and garlic in oil until tender. In a small bowl,
combine flour and milk until smooth. Add to vegetable mixture.
Stir in the seasonings. Bring to a boil; cook and stir for 2 minutes
or until thickened.Reduce heat; add shrimp and basil. Simmer,
uncovered, for 3 minutes or until shrimp turn pink. Drain pasta;
place in a large bowl.Add shrimp mixture and toss to coat.
Yield: 6 servings (1-1/4 cup each)
Nutrition Information: 306 calories, 7g fat (1g saturated fat), 2g fiber
Submitted by Diva Deanna
1. Preheat oven to 350 degrees. Spray loaf pan with non-stick cooking spray.
2. In large bowl, combine the five ingredients listed above. Shape into loaf pan.
3. Bake until browned and knife inserted into center comes out clean and hot, about 1
hour 5 minutes. Let stand 10 minutes before slicing.
Yield: 6 slices
Variation: Use mild or hot salsa
Leftovers: Crumble a serving, warmed, onto a lettuce salad for a quick taco salad. Use
additional salsa for dressing.
Submitted by Diva Deanna
In a large skillet, sauté the carrots, celery, onion and peppers in oil for 5-6 minutes
or until crisp-tender. Add the next five ingredients; mix well.
Stir in the couscous. Add broth; bring to a boil.
Cover and remove from the heat; let stand for 5-8 minutes.
Fluff with a fork and serve immediately.
Yield: 4 servings (1-1/4 cups each)
Nutrition Information: 272 calories, 8g fat (1g saturated fat), 4g fiber
Submitted by Diva Deanna
Add 1 inch of water to a large saucepan; add the potatoes and beans. Bring to a boil.
Reduce heat; cover and simmer for 10 minutes or until potatoes are tender. Meanwhile, in
a large non-stick skillet, sauté peppers and garlic in oil for 3 minutes. Stir in the
broth, lemon juice, basil, parsley, lemon peel, salt and pepper. Cook over
low heat for 2 minutes. Drain potatoes and beans. Add potatoes,
beans and pasta to pepper mixture; heat through. Sprinkle with Parmesan cheese.
Yield: 8 servings (1/2 cup each)
Nutrition Information: 154 calories, 5g fat (1g saturated fat), 3g fiber
Submitted by Diva Deanna
In a large saucepan, melt margarine. Add flour; coo and stir for 1 minute. Stirring
constantly, add milk and cook on low for 4 minutes. Add sour cream and mustard. Blend
with beans.
Yield: 6 servings
Submitted by Diva Deanna
Place potatoes and garlic in saucepan, add water to cover. Cook until tender, about 20
minutes. Drain, return to pan, beat until smooth. Add remaining ingredients and
beat until blended.
Yield: 4 servings (1 cup each)
Submitted by Diva Deanna
1. Cook noodles according to package directions; rinse under cold running water, drain
well, and set aside.
2. In large bowl, combine remaining ingredients except cheese; add noodles and toss to
coat. Refrigerate for about 1 hour; serve sprinkled with cheese.
(Note: This is even better when sprinkled with a few pine nuts.)
Yield: 6 servings
Nutrition Information: 171 calories, 4.7g fat, 0.7g fiber
Submitted by Diva Deanna
1. Cook potatoes in boiling water until tender. Cool.
2. Combine potatoes, onion, pickles and eggs. Combine mayonnaise and next 4 ingredients
in a small bowl. Pour dressing over potato salad; toss gently to coat. Cover and chill
at least 8 hours.
Yield: 6 servings (3/4 cup each)
Submitted by Diva Deanna
In medium saucepan, combine cranberries, juice, and sugar; cook over medium heat,
stirring occasionally, until cranberries pop, about 5 minutes. Cool slightly. Transfer
cranberries and accumulated juices to large mixing bowl; add remaining ingredients and
toss to combine. Cover and refrigerate, or serve at room temperature.
Yield: 4 servings (about 3/4 cup each)
Submitted by Diva Deanna
Mix together first 5 ingredients. Add sugar if desired. Add bleu cheese and mix.
Yield: 14 tablespoons, or 7 servings of 2 tablespoons each.
Nutrition Information: 46 calories, 3g fat (2g saturated fat), trace fiber
Submitted by Diva Deanna
Arrange strawberry slices in pie crust; set aside. In a small saucepan, combine gelatin
and pudding powders and water. Cook over medium heat, stirring constantly, until mixture
reaches a boil. Remove from heat and pour over strawberries in crust. Place in
refrigerator until pie is completely chilled. Serve with fat-free
whipped topping, if desired.
Yield: 4 servings
Submitted by Diva Deanna
(Note: Also try any of the light pie fillings in place of the pineapple, like cherry for
example. But if you do, chop up the cherries or other chunks of fruit first
otherwise they will all sink to the bottom of the cake.)
Yield: 12 servings
Submitted by Diva Deanna
Preheat oven. Coat a 9" deep dish pie plate with cooking spray. In a large bowl,
combine all the ingredients. Stir mixture 2 minutes with a whisk. Pour in the prepared
pie dish. Bake at 350 degrees for 50 minutes or until set. Let cool completely.
Yield: 8 servings
Submitted by Diva Deanna
Crush crackers and combine with melted margarine. Press into 9X13-inch pan. Soften ice
cream and stir in peanut butter. Pour over crust and freeze.
Yield: 12 servings
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