Anas Recipe Book

The recipes titles are read: Name Serving size Calories per serving

Breakfast
Gourmet Light Omelets - 3 servings 32 6 egg whites 1 tbsp skim milk or water 1 tbsp chopped parsley pepper chopped or grated vegetables to fill fresh parsley to garnish 1.Beat egg whites with milk. Season with pepper and parsley. 2.Pour into hot frying pan. Cook on low, turning pan so that soft top is cooked. Continue until the edges are almost dry. 3. In a non-stick pan, lightly cook veggies. 4.Put in line along centre of omelets and fold in the two edges. Turn over and cook until light brown.

Bran pancakes- 65 1/3 cup Bran flakes 15 cals one egg white 1 tbsp low fat vanilla yogurt 1/3 tsp baking powder. (0) Mix all ingredients together Turn heat on stove to medium spray with cooking spray Hopefully you can cook pancakes

French Toast 50 to 100 Depends on the bread Low cal bread 2 tsp egg whites sprinkle of brown sugar & cinnamon Mix egg whites, cinnamon and a tsp of water to them and mix up. Dip the bread in the mix. Cook in a non stick pan until browned and serve with lightly sprinkled cinnamon and brown sugar. I use 40 calorie bread; Naturals Own 40 cal Honey Wheat

Parfait Serving 1 113 1/3 cup fat free cottage cheese 3 strawberries, sliced into eighths long ways 2 tablespoons each or blueberries and raspberries 1/4 cup fiber one or total Mix the berries in a small bowl with some splenda. In a parfait glass layer the cheese, fruit, and cereal. YUM

Cinnamon "Sugar" Toast Serving 1 slice - 45 Butter flavored spread 1 slice low cal wheat toast , Natures Own 1 tablespoon Splenda Cinnamon

Spread warm toast with butter spread. Sprinkle cinnamon and splenda liberally over toast. Egg Beater Frittata Servings 1 - 105 cup egg beater 2 tbsp skim milk 1 tbsp chopped Onions 1 tbsp chopped bell peppers In a bowl, mix eggs (60kcal) and milk (5kcall) Whip with salt/pepper (0kcal), Take a skillet and oil it with Pam spray. In the oiled skillet, cook at medium heat Onions and peppers.When the ingredients are fully cooked, turn down temperature to low heat and pour in the eggbeater mixture. Cook for 7 minutes, let it set. When almost fully cooked, add a slice of chopped smart beat cheese. YUM

SOUPS
Kiras Cabbage Soup - Servings 8, 1 cup- 30 1 tablespoon olive oil 1/2 onion, chopped 2 cloves garlic, chopped 8 cups of water 4 teaspoons chicken bouillon 1 teaspoon salt, or to taste 1/2 teaspoon black pepper, or to taste 1/2 head cabbage, cored and coarsely chopped

1 (14.5 ounce) can Italian-style stewed tomatoes, drained and diced

In a large stockpot, heat olive oil over medium heat. Stir in onion and garlic; cook until onion is transparent, about 5 minutes. Stir in water, bouillon, salt, and pepper. Bring to a boil, then stir in cabbage. Simmer until cabbage wilts, about 10 minutes. Stir in tomatoes. Return to a boil, then simmer 15 to 30 minutes, stirring often. YUMMY

Vegetable soup - 10 servings - 100 1/2 c onions chopped 2 tsps paprika 3 c water 1 1/2 tsps salt 1 lb frozen mixed vegetables thawed 1/4 tsp black pepper 28 ozs canned crushed tomatoes 1/8 tsp cinnamon 15 ozs canned garbanzo beans, 2 tsps basil 2 tsps turmeric 1.In a large saucepan, cook onions until tender. 2. Stir in water, vegetables, tomatoes, beans, basil, turmeric, paprika, salt, black pepper, cinnamon, and ketchup. 3. Mix well and bring to a boil. 4. Reduce heat; cover and simmer eight minutes, or until vegetables are tender.

Italian Soup 4 servings - 90 1 can tomatoes with basil

2 sticks celery cup veggie stock Parsley 1 clove garlic of an onion Dried oregano Some cucumber 1. Put ingredients in blender/food processor and eat cold or heat up.

Winter Soup 5 servings 1 cup 40 3 cups water 1 cup organic vegetable broth 1/2 large celery stalk finely chopped 1/4 small onion finely chopped 1 can diced tomatoes 1-2 tbsp basil 1/2 tsp cumin 1-2 tbsp sea salt 1. Place water and broth over high heat in pot. Add chopped celery, onion and can of tomatoes. Add basil, cumin and salt. 2. allow to boil for 12 minutes. Turn down to a simmer and continue cooking for 5 minutes. And serve

Tomato Bisque - 4 servings - 70 14 oz can whole Italian plum tomatoes 2 oz chopped onion 1 tbsp dried basil 1 garlic clove 1/4 tsp salt 1/4 tsp white pepper 1/2 tsp low fat margarine 1 tbsp plain flour 2 fl oz skim milk 1. Place canned tomatoes, onion, basil, garlic, salt and pepper in medium saucepan and bring to boil. Cover, reduce heat, simmer 10 min.

2. Place in blender and process till smooth 3. Melt margarine in small saucepan over low heat. Add flour, stirring till smooth. Cook 1 min, stirring constantly. 4. Add milk gradually. Cook over a low heat, stirring constantly, until thickened and bubbly. 5.Add to tomato mixture, stirring. Heat several minutes stirring until thickened.

Egg Drop Soup - 1 cup serving 13 3 Egg Whites 3 chicken boulion cubes 5 cups water Fork Put egg whites into cup, beat lightly with fork. Boil water and bouillon for 5 minutes covered, then turn down heat. Add egg whites then quickly start stirring with fork. Keep stirring for 2-3 mins or until the eggs become clearly defined noodles.

DINNER
Pesto 16 1 tbsp savings 10 2/3 cups chicken broth 2 tablespoons minced garlic 1 cup fresh oregano, 1/3 cup parmesan cheese 1/4 teaspoon salt 1/8 teaspoon black pepper

1. In a liquid measuring cup combine the chicken broth and garlic 2. Microwave on high for 3 minutes 3. In a food processor blend the oregano until fine, then add the rest of the ingredients including chicken broth mixture 4. After refrigerating serve with pasta, fish or whatever

Vegetables N' Chili - servings: 8 - 24

1 lb ground chicken breast or turkey 1/2 c onions, chopped 1/2 c bell peppers, chopped 3 c water 15 oz tomato sauce 15 oz stewed tomatoes 2 tsp chili powder 1 tsp salt 1/4 tsp black pepper 2 c canned mixed vegetables or fresh veggies In a large saucepan, combine ground meat, onions, and bell peppers. Cook over medium high heat, stirring occasionally, until meat is no longer pink. Add water, tomato sauce, stewed tomatoes, chili powder, salt, and black pepper. Continue cooking, stirring occasionally, until chili comes to a boil. Add mixed vegetables. Reduce heat to medium low. Continue cooking, stirring often, until flavors are blended, 20 minutes.

Meatball Soup - servings: 10 - 32 5 c chicken broth 1 c water 12 whole pre-cooked meatballs 1 c carrots, sliced

1 c potatoes 1/2 c celery, chopped 14 1/2 oz no-salt-added whole tomatoes, pureed 1/2 tsp salt Drop meatballs into boiling broth and water. Add carrots, potatoes, celery, pureed tomatoes, and salt. Cook slowly for one hour, or until vegetables are tender.

Spinach and Orange Salad - 10 servings About 70 10 cups torn spinach 2 cups fresh orange sections or canned mandarin oranges 1/2 cup sliced red onion Feta cheese to taste Any dressing I like 15 calorie Italian Toss spinach, oranges, onion and cheese in large bowl. Add salad dressing; toss lightly. Special Extra Add 1/4 cup toasted PLANTERS Slivered Almonds.

NO BINGE TREATS

Warm Apple Delight - 2 servings - 56 2 red apples, cored and cut in half with skin 1 can diet black cherry or strawberry cola pinch splenda pinch cinnamon 1.Place apple in baking dish skin down. Pour cola over apple. 2.Sprinkle with splenda and cinnamon. 3.Bake at 350 F for 25-30 min. YUM

Chocolate. Brownies servings 16 - 71 1/4 cup plus 1tbs unbleached flour 1/4 cup oat bran 1/3 cup cocoa powder 3/4 cup splenda 1/4 cup instant non fat milk powder 1 pinch baking soda 1/4 cup chocolate syrup go for low cal 3 egg whites 1tps vanilla extract 325 degrees F Combine flour, oat bran, sugar, cocoa, milk powder and baking soda in a large bowl; mix well. Stir in the chocolate syrup, egg whites and vanilla extract. Cover an 8"x8" pan with non-stick cooking spray. Spread batter in pan evenly and bake 325 degrees for 23 minutes or just until edges are firm and the middle is almost set. Cool Cut into 16 2" squares. YUM

Cloud Candy-Cookies - 36 cookies/ 6 cookies 10 Ingredients: 3 egg whites beaten stiff 2 tablespoons granulated sugar replacement 2 teaspoons orange oil or your favorite oil 1 teaspoon orange rind (grated) Directions: Beat sugar replacement, orange oil and rind into the stiff egg whites.

Drop onto lightly greased cookie sheets. Bake at 325-degrees for eight to ten minutes. Remove from pan immediately.

Peppermint Meringues - serving 1 - 21 These literally melt in your mouth! Ingredients: 2 egg whites 1/8 teaspoon cream of tartar 1/8 teaspoon salt 1/2 cup sugar 2 peppermint candy canes, crushed Directions: In a mixing bowl, beat egg whites until foamy. Sprinkle with salt and cream of tartar; beat until soft peaks form. Gradually add sugar, beating until stiff peaks form, about 7 minutes. Drop by teaspoonfuls onto foil or paper-lined baking sheets; sprinkle with the crushed candy. Bake at 225 degrees for 1-1/2 hours. Cool for 1 hours. Store in an airtight container. Yield: 3 dozen

Little Cheesecakes Serving 1 - 22 One low-fat Vanilla Wafer 1 tsp fat free cream cheese 1/2 tsp splenda 1/2 tsp low-cal jam or a slice of fruit Mix the cream cheese with the splenda until creamy. Spread on the Wafer, top with jam or fruit. YUM

Chocolate Craving Fixers - Servings 14 or so - 12 A box of Chocolate pudding mix 2 cups of cold water Mix pudding with water (rather than milk). Pour into ice cube tray and freeze. Makes 14 cubes or so.

Cocoa Candies Servings 4 - 25 2 egg whites 2 packets No cal. Sugar substitute 2 tbsp bakers cocoa Add sweetener to egg whites and beat them on high speed until stiff peaks form. With a spoon, gently blend in cocoa powder, taking care not to break down the foam by stirring too much. Divide the foam into 12 cookie sized lumps on a non stick cookie sheet and cook on 350 until lightly browned. Use Sweet 'N' Low. It helps the meringue stay fluffy.

Jello With Diet Sprite Servings 1 - 40 Sugar free jello mix Diet sprite or other citrus drink Make it as you usually do, except with diet sprite instead of the cold water.

Apples'n'Cinnamon Servings 1 - 80 1 apple Cinnamon and splenda to taste 1. Slice up apple into thin slices, put in a bowl and mix cinnamon and splenda together with it. 2. Microwave for 20-50 seconds. Fruit Pop's Servings 3 - 77 Ingredients: 12 raspberries 1/2 water 1/2 cup any flavor juice 1small banana 5 strawberries 1/2 of an orange Directions: 1. Get a small tray around 7 by 5 inches and about 1 inch tall. Smash all the fruits together in a mixer add water and the juice then pour into tray. 2. Freeze for about 3 to 4 hours. When it's ready take out and cut 3 lines the long way and about 10 lines the wide way.