45 cal cooking Recipes

all-purpose flour, non-fat powdered milk, skim milk, salt, pepper, dried leaf marjoram, dried leaf thyme, celery, thinly sliced, mushroom, sliced, chicken broth, chicken broth, rice, cooked, chicken, cubed, cooked, fresh parsley, chopped, almonds (optional)

fat-free cream of mushroom soup, low-fat milk, parmesan cheese, garlic powder, mixed vegetables, cooked spaghetti, diced cooked chicken breasts

pasta, boiled , rinsed in cold water (i use fusilli), shrimp, cooked, thawed, ranch salad dressing, italian dressing, sweet green pepper, raw, chopped, white onion, raw, chopped, tomato, raw, diced, cucumber, raw, diced, parmesan cheese, fresh shredded, dill pickles, chopped

chickpeas, cooked, vegetable broth, peanut butter, soy sauce, garlic clove, minced, chili paste or 1/4 tsp sambal oelek

cooked brown rice, low-fat tomato soup, soft whole wheat tortillas, warmed, lowfat refried beans, shredded romaine lettuce, chopped yellow onion

cooked pumpkin, pureed, low-sodium vegetable broth, yellow onion, peeled, sliced and diced, garlic, grated (optional), margarine, soy milk, salt and pepper, nutmeg, ginger, cinnamon, pumpkin spice, yellow squash, grated

cooked chicken breast, chopped, low-fat blue cheese dressing, light sour cream, light mayonnaise, stalks celery, finely chopped, instant minced onion, crumbled blue cheese, chopped hazelnuts or 1 oz almonds, red seedless grapes, cut in half

cream of chicken soup, skim milk, carrot, cooked, green beans, cooked, cooked noodles, cooked chicken breasts, diced onion, pepper (to taste), breadcrumbs

light margarine, garlic clove, minced, flour, chicken stock, defatted, skim milk, salt, pepper, cooked chicken breasts, diced, reduced-calorie mayonnaise, celery, diced, onions, chopped, lemon juice, rice, cooked and cooled

pam cooking spray, skim milk, whole wheat flour, shredded fat free mozzarella cheese, onion powder, garlic powder, sweet paprika, salt, grated nutmeg, fresh ground black pepper, canned artichoke hearts, roughly chopped, cooked whole wheat elbow macaroni

splenda granular, sugar substitute, spaghetti squash, cooked, eggs, vanilla extract

corn, flour, bell pepper diced, jalapeno chopped, tabasco to taste, black pepper, chopped onion, garlic diced to taste, cooking oil

bread (any day-old), egg, well beaten, cinnamon, artificial sweetener, pam cooking spray

light chunk tuna in water, drained, egg whites, cooked, fat-free cottage cheese, orowheat light whole wheat bread

diced tomatoes, undrained, salsa, chopped yellow onion, diced red peppers, chili powder, cumin, garlic powder, turmeric, cooked white rice, nonfat plain yogurt, light sour cream, chopped green onion

thousand island dressing, taco seasoning, salsa, sugar or 1/4 cup splenda substitute, chopped cooked chicken, chopped onion, pinto beans, water, taco seasoning, lettuce, shredded reduced-fat cheddar cheese, corn chex

miracle whip light, splenda sugar substitute, vinegar, broccoli florets, chopped cooked bacon, chopped onion, chopped pecans

olive oil, diced yellow onions, sliced fennel, chopped red bell pepper, minced garlic, tomato paste, red wine, tomato sauce (recommended : san marzano), clam juice, lemon , juice, water, bay leaves, red chili flakes, dried oregano, dried basil, salt, freshly cracked black pepper, sambuca liqueur, dungeness crab, whole, cooked, cleaned, cracked and broken into 4 pieces, littleneck clams, cleaned and scrubbed, firm white fish , like cod or halibut, cut into 2-inch pieces, shrimp, shell on, deveined, coarsely chopped italian parsley leaves, fresh bread , for serving