Walden Farms 1/18/16, 8:06 PM

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All Walden Specialties

Variety Packs
Cranberry Sauce
Original MAYO
Flavored MAYO'S
Caramel Syrup
All Dressings
Chocolate Syrup
Pancake Syrup
Serving size: 12 oz
Fruit Syrups Total Carbs: 23g
Amount per serving:
Chocolate Dip Dietary Fiber: 1.3g
Caramel Dip Calories: 125
Calcium: 121mg
Marshmallow Dip Calories from fat: 0
Sugars: 12.2g
Peanut Spread Saturated Fat: 0
Flavored Peanut Spread
Protein: 7
Cholesterol: 0g
Fruit Jam & Jellies Potassium: 349mg
Sodium: 140 mg
Coleslaw Dressing
Veggie & Chip Dips
BBQ Sauces
Ketchup It’s easy to eat healthy “The Walden Way,” just switch to Walden Farms Calorie Free Specialties with no calories, fat, carbs, gluten or sugars of any kind.
Seafood Sauce They’re delicious ingredients in recipes that help you enjoy a healthy lifestyle without giving up the great taste of so many of your favorite foods.
Pasta Sauces
Single Serve Packets RECIPE SUGGESTIONS MENU SUGGESTIONS

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BREAKFAST TREATS BREAKFAST
What’s New! 1 Package Pillsbury Crescent Rolls 4 ounces orange juice (60 calories, 0 fat, 13 carbs).
Recipes & Menus Cinnamon 2 Eggo Nutri-grain Pancakes (85 calories, 2.5 gm.fat, 14 carbs)
Special Diets Splenda Pour on Walden Farms Calorie Free Pancake Syrup (0 calories, 0 fat, 0 carbs).
Walden Farms Calorie Free Fruit Spreads Cup of coffee or tea (5 calories,0 fat,0 carbs)with fat free milk (10 calories, 0 fat, 1
Healthy Kids
carb). Sweetened with non-caloric sweetener (Splenda).
Nutrition Facts Open Crescent Rolls. Take triangles and sprinkle with mixture of Splenda and Total for breakfast - 245 calories, 5 gm. fat, 29 carbs
All Kosher PAREVE Cinnamon Roll loosely like a tube. Bake as directed on package. Cool. Fill with your
LUNCH
favorite flavor Walden Farms Calorie Fruit Spreads
Customer Reviews Raw vegetables - 2 celery stalks (10 calories, 0 fat, 2 carbs)
Total: 200 calories, 10 gm fat, 25 carbs
Suggestion Box 4 ounces broccoli (10 calories,0 fat, 3 carbs) and 4 carrot sticks (approximately 4
STUFFED MUSHROOMS inches long) (15 calories, 0 fat, 3 carbs).
Contact Us
1 lb. mushrooms - cleaned Dip vegetable into Walden Farms Calories Free Dips (Bacon, Bleu Cheese, French
3 tablespoons fat free sour cream Onion or Ranch) (0 calories, 0 fat, 0 carbs).
2 tablespoons grated parmesan cheese One slice of WASA crispbread (30 calories,0 fat, 4 carbs) with Walden Farms Calorie
2 tablespoons chopped chives Free Fruit Spread (0 calories, 0 fat, 0 carbs).
2 tablespoons Fat Free Mayo Total for Lunch- 70 calories, 0 fat, 12 carbs
2 tablespoons Walden Farms Calorie Free Balsamic Vinaigrette.
DINNER
3 tablespoons seasoned bread crumbs
Salad - 2 ounces baby spinach (10 calories, 0 fat, 4 carbs) with 1/2 cup slivered
2 or 3 drops hot pepper sauce (optional).
almonds (70 calories, 8 gm. fat, 3 carbs) top with Walden Farms Calorie Free
Creamy Bacon Dressing (0 calories, 0 fat, 0 carbs).
In a bowl combine all ingredients. Mix well. Place mushrooms on a cookie sheet with
Total- 80 calories, 8 gm fat, 7 carbs
nonstick cooking spay, stuff with mixture. Broil 4-6 minutes or until lightly browned.
Total: 3 stuffed mushrooms - 50 calories, 2 gm fat, 6 gm carbs Porkchops or lambchops with mustard - 2 center cut loins of pork or lamb (165
CREAMY PARSLEY VEGGIE DIP calories/chop, 7 gm fat, 0 carbs). Remove from pan and pour Walden Farms Calorie
1 cup Walden Farms Fat Free Mayo Free Thick 'n Spicy BBQ Sauce (0 calories, 0 fat, 0 carbs) over meat. Place in a pan,
1 cup reduced fat sour cream top with Dijon mustard and broil till done.
1/2 cup fresh parsley- chopped Total: 330 calories, 7 gm fat, 0 carbs
2 tablespoons chopped onions
1 tablespoon Walden Farms Calorie Free Honey Dijon Dressing Vegetable - half of a medium size sweet potato (70 calories, 0 fat, 14 carbs) topped
1 garlic clove, minced with a tablespoon of Walden Farms Calorie Free Marshmallow Dip (0 calories, 0 fat,
1/2 teaspoon salt 0 carbs).
1/4 teaspoons pepper Total - 70 calories, 0 fat 14 carbs

Mix all ingredients. Cover and refrigerate at least 2 hours. dessert - Walden Farms Calorie Free Chocolate Dip - 4 tablespoons (serve as a
Total: 1/4 cup dip - 40 calorie, 2.5 gm fat, 2 carbs dessert pudding) (0 calorie, 0 fat, 0 carbs)

ASPARAGUS PEPPER SALAD Beverage - any calorie free soda or juice drink
1 lb. asparagus trimmed and cut into pieces. Total for Dinner - 480 calories, 15 fat, 21 carbs
1/2 cup green, red and yellow peppers, chopped

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2 green onions thinly sliced BREAKFAST

1/3 cup Walden Farms Calorie Free Raspberry Vinaigrette Dressing 1 cup puffed wheat cereal (50 calories,0 fat,12 carbs) with 1/2 cup fat free milk (45
calories, 0 fat, 7, carbs). A non-caloric sweetener may be added (Splenda).
Boil water, add asparagus. Boil for 3 minutes. Drain. Put in bowl and add peppers 1 slice of rye bread toasted (75 calories, 1 gm fat, 13 carbs) with Walden Farms
and onions. Drizzle with salad dressing. Toss and coat. Cover and refrigerate for 3-4 Calorie Free Apple Butter (0 calorie, 0 fat, 0 carbs).
hours.
Total for 1 cup: 50 calories, 0 fat, 9 carbs. Coffee or tea (5 calorie, 0 fat, 0 carb) with fat free milk (10 calories, 0 fat, 1 carb)
sweetened with non-caloric sweetener (Splenda).
CHINESE CHICKEN SALAD
Total for Breakfast - 185 calories, 1 gm fat, 33 carbs
4 Medium chicken breasts - cooked and cut into pieces
3 celery stalks- chopped
1 cup canned bean sprouts - drained LUNCH
1/2 cup Walden Farms Calorie Free French Dressing 1 cup 1% cottage cheese (80 calories, 1 gm fat, 3 carbs). Mix in either Walden Farms
1/2 cup Walden Farms Calorie Free Mayo 2 tablespoons soy sauce 1/4 teaspoon Calorie Free Blueberry or Raspberry Fruit Spread (approximately 1 tablespoon)
onion powder 2 pieces of melba toast (25 calories, 0 fat, 6 carbs)
1/4 teaspoon ground ginger Glass of Crystal Light Iced Tea (5 calories, 0 fat,0 carbs)
1/4 teaspoon salt Total for Lunch - 110 calories, 1 gm fat, 15 carbs
1/4 teaspoon pepper DINNER
4 large leaves Romaine lettuce Arugula Salad - 2 ounces (10 calories, 0 fat, 4 carbs) with 1 ounce low fat feta
1/2 doz. green olive cheese (60 calories, 4 gm fat, 1 carb) and 4 ounces of sliced fresh pear (60 calorie, 0
fat, 15 carbs). Top with Walden Farms Calorie Free Raspberry Vinaigrette Dressing
Mix all ingredients together. Place salad green on plate. Top with all ingredients and (0 calories, 0 fat, 0 carbs).
top with olives.
Total: 1 cup is 219 calories, 4 gm fat, 2 carbs Buffalo Chicken - 2 chicken cutlets cut into pieces (140 calories/piece) (280
TURKEY MEATLOAF calories, 4 gm fat, 0 carbs) marinated in Walden Farms Thick 'n Spicy BBQ Sauce
2 lb ground turkey (10 calories, 0 fat, 0 carbs). Place in oven and bake at 350 degrees until done. Serve
1 celery stalk chopped with Walden Farms Calorie Free Bleu Cheese Dressing (0 calories, 0 fat, 0 carbs).
1/2 cup apple – chopped
1/2 jar Walden Farms Calorie Free Apple Butter Fruit Spread One whole potato cut into thin slices (approximately 8 ounces) (180 calories, 0 fat,
2 teaspoons poultry seasoning 44 carbs).Spray on Crisco oil and pour Walden Farms Calorie Free Classico Italian
1 egg Dressing. Sprinkle with salt and pepper and bake till done.
1/4 cup flavored bread crumbs Beverage - diet soda or crystal lite juice (5 calories, 0 fat, 0 carbs)
Total is 545 calories, 8 gm fat, 6 carbs
Mix all ingredients together and form a loaf. Top with Walden Farms Calorie Free
Ketchup. Bake about one hour at 350 degrees. dessert - scoop of fat free or no-sugar added ice cream (230 calories, 0 fat, 50
Total: 385 calories, 2 gm fat and 52 carbs for entire loaf cut into 3/4 inch slices. carbs) topped with Walden Farms Calorie Free Chocolate Syrup (0 calories, 0 fat, 0
carbs)
APRICOT GLAZED HAM Total for Dinner is 775 calories, 8 gm fat, 114 carbs
4 lbs cooked ham
2 cups diet ginger ale BREAKFAST
1/2 cup Walden Farms Calorie Free Apricot Fruit Spreads 4 ounces orange juice (60 calories, 0 fat, 13 carbs)
1/4 cup brown sugar 1 cup Mini Wheats (180 calories, 1 gm fat, 41 carbs) with 1/2 cup fat free milk (45
3 tablespoons Walden Farms Calorie Free Honey Dijon Dressing calories,0 fat, 7 carbs). Optional: sweeten with non-caloric sweetener (Splenda).
1/2 teaspoon ground ginger 1 slice of oatbran bread, toasted (70 calories,1 gm fat, 13 carbs) topped with 1
Whole cloves, tablespoon Walden Farms Peanut Spread (0 calories, 0 gm fat, 0 carbs) and spread
with Walden Farms Calorie Free Fruit Spreads (0 calorie, 0 fat, 0 carbs).
Insert cloves about 1/4 inch deep into ham. Place ham on a rack in roasting pan.
Pour ginger ale into pan. Loosely cover with foil Bake at 325 degrees for one hour. Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk (10 calories,0 fat, 1 carb).
Mix all ingredients in bowl, brush mixture over ham. Bake uncovered 1 1/2 hours. Sweeten with non-caloric sweetener (Splenda)
Brush occasionally to glaze. Pour on remaining glaze before serving. Total for Breakfast is 405 calories, 5 gm fat, 77 carbs
Total 3 ounces of ham: 182 calories, 5 gm fat, 12 carbs
LUNCH
ITALIAN FISH FILLETS
3 ounces tossed Romaine lettuce (16 calories,0 fat, 4 carbs) with 3 ounces fat free
1 8 oz can tomato sauce
turkey breast (50 calories, 0 fat, 2 carbs) and one ounce reduced fat Swiss cheese
2 teaspoons olive oil
(90 calories, 6 gm fat, 1 carb).Cut up turkey and Swiss cheese and toss with lettuce.
1 teaspoon Walden Farms Calorie Free Italian Dressing
Add Walden Farms Calorie Free Bacon Ranch Dressing (0 calorie, 0 fat, 0 carbs)
1/4 teaspoon salt
1 slice sesame Wasa crispbread (50 calories, 0 fat, 9 carbs) with Walden Farms
1/8 teaspoon pepper
Calorie Free Fruit Spread (0 calories, 0 fat, 0 carbs).
4 fish fillets
Total for Lunch- 211 calories, 6 gm fat, 16 carbs
3 teaspoons shredded romano cheese
DINNER
In a bowl combine all ingredients except cheese. Pour 1/2 of the sauce into the 1 cup Progresso 99% fat free New England Clam Chowder (110 calories, 1.5 gm fat,
bottom of a baking pan coated with nonstick spray oil. Arrange fish over sauce. Top 18 carbs)
with remaining sauce. Sprinkle with cheese and bake uncovered at 375 degrees for Shrimp and scallops scampi - 3 ounces (12 large) shrimp (90 calories, 1.5gm fat, .5
about 20 minutes. carbs) and 6 large scallops (75 calories, .5gm.fat, 2.5 carbs).
Total for one Fillet: 200 calories, 12 gm fat, 4 carbs Cook shrimp and scallops in 1 tablespoon olive oil (120 calories,14 gm fat, 0 carbs)
STUFFED MANICOTTI with garlic powder or minced garlic, salt and pepper. When shrimp and scallops are
1 box manicotti done, pour on Walden Farms Calorie Free Scampi Sauce (0 calories, 0 fat, 0 carbs).
1 package chopped meat Cook 4 ounces (1 cup) pasta (spaghetti or linguine) (185 calories, 1 gm fat, 37 carbs)
1 cup shredded fat free mozzarella cheese drain pasta and pour seafood scampi over pasta and serve.
1/2 cup bread crumbs
1/4 cup fat free milk dessert - 3 slices of fresh pineapple (75 calories, 0 fat, 21 carbs).
1 jar Walden Farms Calorie Free Marinara Sauce Dip in either Walden Farms Calorie Free Chocolate or Marshmallow Dip (0 calories,
0 fat, 0 carbs).
Boil manicotti noodles till done. Drain. Brown chopped meat in pan. Mix in mozzarella Total for Dinner is 545 calories, 16.5 gm fat, 60.5 carbs
cheese and add bread crumbs and milk. Mix well and stuff into manicotti noodles.
Top with Walden Farms Calorie Free Marinara Sauce BREAKFAST
Total for 2 manicotti: 4 ounces orange juice (60 calorie, 0 fat, 13 carbs)
CAULIFLOWER BAKE 2 rice cakes with Walden Farms Calorie Free Grape Fruit Spread (70 calories, 0 fat,
1 head cauliflower 15 carbs)
1 jar Walden Farms Calorie Free Alfredo Sauce 1 eight glass of fat free milk with 2 tablespoons of Walden Farms Calorie Free
1/2 cup parmesan cheese Chocolate Syrup (90 calories, 0 fat, 13 carbs)
Salt and pepper Total for Breakfast is 220 calories, 0 fat, 41 carbs.
Bring a pot of water to a boil and add cauliflower florets. When soft, drain and put in a
bowl. Add jar of Walden Farms Alfredo Sauce and 1/2 cup parmesan cheese. Salt LUNCH
and pepper to taste. 2 slices whole wheat bread (150 calories, 2 gm fat, 28 carbs)

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Total for one 3 ounce serving: Cal 330, Fat 16 Carb, 22 1 ounce reduced fat provolone cheese (70 calories, 5 gm fat, 1 carb)
2 leaves of Iceberg lettuce (4 calories, 0 fat, 0 carbs)
MAPLE-MUSTARD VEAL CHOPS WITH CARMELIZED APPLES
2 thin slices of tomato (15 calories, 0 fat, 5 carbs).
4 medium veal chops
Spread on Walden Farms Calorie Free Russian Dressing (0 calories, 0 fat, 0 carbs).
1/4 cup Dijon mustard
Glass of Crystal Light Peach Ice Tea or diet soda. (5 calories, 0 fat, 0 carbs).
1/2 cup Walden Farms Calorie Free Honey Dijon Dressing
Total for Lunch is 289 calories, 8.5 gm fat, 35 carbs.
1/4 cup Walden Farms Calorie Free Pancake Syrup
1 tablespoon ground rosemary DINNER
1/2 teaspoon salt 3 ounce tossed salad with tomatoes and cucumbers (43 calories, 0 fat, 7 carbs) top
1/4 teaspoon pepper with Walden Farms Calorie Free Dressing (0 calories,0 fat, 0 carbs).
4 Granny Smith apples peeled and cut into wedges Total for salad 43 calories, 0 fat, 7 carbs.

Preheat oven to 425 degrees. Place veal on pan coated with cooking spray. Combine Hamburger - 6 ounces 90% lean chopped beef (380 calories,8 gm fat, 0 carbs). Mix
mustard, dressing and 2 tablespoons of pancake syrup. Add rosemary, salt and chopped meat with salt and pepper. Add 1/4 cup Walden Farms Calorie Farms
pepper and mix in small bowl. Brush on chops. Bake until done. While chops are Hickory Smoked BBQ Sauce (0 calories, 0 fat, 0 carbs). Broil until done.
cooking, heat a skillet and add apples. Sauté with remaining pancake syrup. Simmer Take 2 portobello mushrooms (30 calories, 0 fat, 2 carbs. Clean mushrooms and
until soft. Spoon over chops. remove stems. Drizzle with 1 teaspoon olive oil (30 calories, 6 gm fat, 0 carbs) salt
Total per serving (one chop): 301 calories, 3 gm fat, 20 carbs. and pepper and broil. Place broiled hamburger on one broiled portobello mushroom
and put a slice of onion (20 calories, 0 fat, 6 carbs) on top.
ASIAN TURKEY BURGERS
Pour on Walden Farms Calorie Free Ketchup (0 calories, 0 fat, 0 carbs). Top with
1 lb ground turkey
another broiled portobello mushroom.
1/2 cup chopped onion
Total for hamburger dish - 490 calories, 14 gm. fat, 10 carbs.
3 tablespoons chopped parsley
2 tablespoons Worcestershire sauce
Serve with coleslaw - shred 1 cup cabbage (16 calories, 0 fat, 2 carbs). Shred 4
1 minced green bell pepper
ounces carrots (22 calories, 0 fat, 6 carbs). Mix together and add Walden Farms
1/2 cup Walden Farms Calorie Free Oriental Dressing
Calorie Free Coleslaw Dressing (0 calories, 0 fat, 0 carbs).
1 tablespoon low sodium soy sauce
Total for coleslaw is 38 calories, 0 fat, 8 carbs
2 teaspoons ginger
1/2 teaspoon salt
dessert - sliced apple (100 calories, 0 fat, 25 carbs) Walden Farms Calorie Free
1/4 teaspoon pepper
Caramel Dip (0 calorie, 0 fat, 0 carb) on top.
2 garlic cloves- minced
Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk (10 calories, 0 fat, 1 carb).
Sweeten with non-caloric sweetener (Splenda).
Combine all ingredients in a bowl. Shape into patties. Place on nonstick skillet coated
Total for dessert: 115 calories, 0 fat, 27 carbs
with cooking spray at medium heat. Cook till done.
Total for Dinner is 686 calories, 14 gm fat, 45 carbs
Total for 2 patties: 329 calories, 12.7 gm. fat, 25.2 carbs
BREAKFAST
MOCK RAISANETTES
4 ounces orange juice (60 calories, 0 fat, 13 carbs). 2 slices turkey bacon(80
1 pint of blueberries
calories, 5 gm fat, 0 carb). 1 egg scrambled (large) (75 calories, 4.5 gm fat, 0 carbs).
1 jar of Walden Farms Calorie Free Chocolate Dip
Spray pan with any spray oil, then scramble egg. Toast one multigrain English Muffin
(140 calories, 1.5 gm fat, 28 carbs). Spread on Walden Farms Calorie Free Fruit
Clean and dry blueberries. Roll in Walden Farms Calorie Free Chocolate Dip. Place
Spread (0 calories, 0 fat, 0 carb).
on dish and freeze. When chocolate hardens, they are ready.
Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk (10 calories, 0 fat, 1 carb)
Total: 1/2 cup is 40 calories, 0 fat, 10 carbs
sweetened with a non-caloric sweetener (Splenda).
MOCK SMORES Total for Breakfast is 370 calories, 11 gm fat, 43 carbs
1 box of graham crackers
LUNCH
1 jar of Walden Farms Calorie Free Marshmallow Dip
Grilled Cheese Sandwich
1 jar of Walden Farms Calorie Free Chocolate Dip.
2 slices of whole wheat bread (150 calories, 2 gm fat, 28 carbs)
Put 2 slices of fat free American cheese in between bread (60 caloreis,0 fat, 4 carbs).
Place one square of graham cracker on a dish. Spoon on Walden Farms Calorie
Put in pan with 1 tablespoon Butter Substitute (ie."I Can’t Believe Its Not Butter") (90
Free Marshmallow Dip. Over that spoon Walden Farms Calorie Free Chocolate Dip.
calories, 10 gm fat, 0 carbs). Brown on both sides.
Cover with another square of grahram cracker and enjoy!
Glass of Crystal Light Iced Tea (5 calories, 0 fat, 0 carbs) or diet soda.
Total per 1 serving: 30 calories, .5gm fat, 6 carbs
Total for lunch is 305 calories, 12 gm fat, 32 carbs.
ORANGE COCONUT MARSHMALLOW TREATS
DINNER
1 package sugar free orange Jello
Shrimp Cocktail
1 cup coconut
3 shrimp (90 calories, 1.5 gm fat, .5 carbs) with Walden Farms Calorie Free Seafood
1 cup Walden Farms Calorie Free Marshmallow Dip
Sauce (0 calories, 0 fat, 0 carb).
3 ounces of romaine lettuce-tossed. (16 calories, 0 fat, 1 carb).
Make jello as directed on package. Chill. When it is set, but still shakes easily take
Top with Walden Farms Calorie Free Caesar Dressing (0 calories, 0 fat, 0 carb).
out or refrigerator and add coconut and Walden Farms Calorie Free Marshmallow
Flounder Parmesan
Dip. Mix all ingredients well and chill until setting. When ready to serve top with
One large slice of Flounder or filet of Sole (120 calories, .5 gm fat, 0 carb). Dip fish
remaining Walden Farms Calorie Free Marshmallow Dip.
into 1 beaten egg (75 calories,4.5gm fat, 0 carb) and then into flavored bread crumbs
Total 1/2 cup: 140 calories, 10 gm fat, 12 carbs
(35 calories, 1 gm fat, 6 carbs). Spray frying pan with cooking oil and brown on both
sides. Remove fish and place in baking pan. Top with 2 thin slices of Fat Free
Mozzarella cheese (45 calories, 0 fat, 1 carb)
Pour Walden Farms Calorie Free Marinara Sauce (0 calories, 0 fat, 0 carb) over fish
and bake in 350 degree for 15 minutes or until cheese is melted and bubbly.
Vegetable - 1 cup of fresh spinach (washed) (20 calories, 6 gm fat, 4 carbs). Put in
pan with 2 tablespoons of olive oil,with 3 cloves of crushed garlic 1/4 teaspoon red
crushed pepper, salt and pepper to taste.
(130 calories, 16 gm fat, 0 carb).

Dessert
Sugar free jello (10 calories, 0 fat, 0 carbs). Top with 1 tablespoon of Walden Farms
Calorie Free Marshmallow Dip (0 calories, 0 fat, 0 carbs)
Total for dinner is 435 calories, 19.5 gm fat, 11 carbs
BREAKFAST
4 ounces orange juice (60 calories, 0 fat, 13 carbs). 1 cup Special K cereal (110
calories 0 fat, 23 carbs) with 1/2 cup fat free milk (45 calories 0 fat,7 carbs). Add 1/2
of a banana (sliced) (55 calories, 0 fat, 13 carbs). Sweeten with non-caloric
sweetener if needed. 1/2 of a fat free bran muffin ( 82 calories, 0 fat, 9 carbs).
Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk (10 calories, 0 fat, 1 carb)
and sweeten with non-caloric sweetener (Splenda).
Totals for breakfast are 367 calories, 0 fat, 67 carbs.
LUNCH
Tortilla Wrap

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1 corn tortilla - 6" in diameter (45 calories, .5 gm fat, 9 carbs)

Place 2 slices of fat free bologna (40 calories, 0 fat, 1 carb), 2 slices fat free turkey
(50 calories, 0 fat, 2 carbs)and 2 slices reduced fat Colby cheese (80 calories, 5 gm
fat,1 carb) on top. Top with Walden Farms Calorie Free French Dressing (0 calories,0
fat, 0 carb) and roll up.
Glass of Crystal Lite Ice Tea (5 calories, 0 fat, 0 carb) or diet soda.
Total for lunch is 220 calories, 5.5 gm fat, 13 carbs.
DINNER
Grilled Lamb Chops
Spaghetti Squash Alfredo
Spray 2 medium size lamb chops with spray olive oil and sprinkle with rosemary, salt
and pepper (390 calories, 5 gm fat, 0 carb). Top with 1 tablespoon Walden Farms
Calorie Free Original BBQ Sauce (0 calories, 0 fat, 0 carb). Broil until done. Serve
with addition Walden Farms Calorie Free Original BBQ Sauce or Walden Farms
Calorie Free Ketchup.
Bake spaghetti squash in oven at 350 degree till soft (81 calories, 2 gm fat, 20
carbs). Cut in half and remove seeds. Scrape squash till all insides are removed.
Place in frying pan and with 2 tablespoons of light butter (100 calories, 11 gm fat, 0
carb. Turn till all spaghetti squash is coated. Pour on Walden Farms Calorie Free
Alfredo Sauce (0 calories, 0 fat, 0 carb). Top with 1/2 cup grated parmesan cheese
(230 calories, 16 gm fat, 2 carbs).
Dessert
Hot Apple Cobbler
1 cup of Granny Smith tart green apples cut into small pieces. (150 calories, 0 fat, 23
carbs). 1 tablespoon lemon juice (4 calories, 0 fat, 1.5 carbs) and 1/3 cup non caloric
sugar substitute. Mix together and bake till soft. Remove from oven and add 2
tablespoons of Walden Farms Calorie Free Apple Butter Fruit Spread (0 calorie, 0
fat, 0 carbs). Top with one tablespoon Walden Farms Calorie Free Marshmallow Dip
(0 calories, 0 fat, 0 carbs) or fat free whipped cream (10 calories, 0 fat, 2 carbs).
Total for Dinner is 965 calories, 34 gm fat, 48.5 carbs
BREAKFAST
4 ounces orange juice (60 calories, 0 fat, 13 carbs)
2 slices whole wheat toast (75 calories/slice), (150 calories, 2 gm fat, 28 carbs)
2 tablespoons fat free cream cheese (25 calories, 0 fat, 2 carbs)
Walden Farms Calorie Free Fruit Spreads (0 calories, 0 fat, 0 carbs)
Coffee or Tea (5 calories,0 fat,1 carb) with fat free milk (10 calories,0 fat, 1 carb)
Sweetened with non-caloric sweetener( Splenda)
Total for Breakfast-250 calories, 2 gm fat, 45 carbs

LUNCH
Tuna wraps - 6 ounce can solid white tuna (in water) mashed (225 calories, 6.5 gm
fat, 0 carbs). Mix with Walden Farms Calorie Free Mayo and 1 tablespoon of Walden
Farms Calorie Free Thousand Island Dressing (0 calories, 0 fat, 0 carbs). Place
some of the tuna mixture in a leaf of Romaine or Bib lettuce (8 calories, 0 fat, 0
carbs) and roll.
Glass of Crystal Light just (5 calories, 0 fat, 0 carbs).
Total for Lunch - 238 calories, 6.5 gm fat, 0 carbs
DINNER
Chicken with Artichoke Hearts and Sundried Tomatoes
Salad spring mix (8 calories, 0 fat, 1 carb) with tomatoes (20 calories, 0 fat, 5 carbs)
and 1/2 cup of sliced cucumbers (18 calories, 0 fat, 1 carb). Top with Walden Farms
Calorie Free Salad Dressing (0 calories, 0 fat, 0 carbs).
Total of 46 calories, 0 fat, 7 carbs.

Chicken - 2 chicken cutlets cut into pieces (280 calories). Brown in skillet with one
tablespoon olive oil (120 calories, 14 gm fat, 0 carbs). Add one small jar of sundried
tomatoes (drained) (30 calories, 3 gm fat, 2 carbs).
Total - 457 calories, 23 gm fat, 8 carbs

Vegetable - asparagus (4 ounces) cleaned and placed on a cookie sheet. Spray on

Crisco olive oil and sprinkle with garlic powder, salt and pepper (10 calories, 0 fat,3
carbs). Add a pinch of crushed red pepper according to your own taste. Drizzle on
Walden Farms Calorie Free Balsamic Vinaigrette Dressing (0 calories, 0 fat, 0 carbs).
Total - 10 calories, 0 fat, 3 carbs

dessert - fresh strawberries (about 4) (26 calories, 0 fat, 3 carbs). Dip in Walden
Farms Calorie Free Chocolate Dip (0 calories, 0 fat, 0 carbs).
Total - 26 calories, 0 fat, 3 carbs
Total for Dinner - 539 calorie,s 23 gm fat, 21 carbs

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