322 nif lightened Recipes

eggs (organic or free-run is best because the colour of the yolk is beautiful), water, sea salt

boneless skinless chicken thighs, hoisin sauce, soy sauce, honey, rice vinegar, sesame oil, sesame seeds, fresh ginger , mincedm (or 1/4 tsp dry), black pepper

potatoes , medium to large, butter, melted, fresh lemon juice, seasoning salt, garlic powder

eggs, hard-boiled, reduced-fat mayonnaise, fresh dill, chopped (i use more ), salt and pepper

extra lean ground beef (if you use lean or regular ground beef, pour fat off when meatloaf is cooked), saltines, crushed (i prefer premium plus), egg, green onions, sliced, seasoning salt, black pepper, freshly ground, worcestershire sauce

eggs, whole grain bread (or whatever kind you like), butter , to taste, salt and pepper

boneless skinless chicken breast, cut into 1-inch squares, fresh pineapple, cut into 1-inch squares, red peppers, cut into 1-inch squares, soy sauce, rice vinegar, canola oil, brown sugar, garlic, minced (about 4 cloves), ginger, chopped, dry mustard

brown sugar , packed, paprika (smoked preferred ), sea salt, black pepper, garlic powder

eggs, white sugar, canola oil, overripe bananas, mashed or 1/2 cup banana, low-fat eggnog, dark rum or 2 tbsp spiced rum, vanilla extract, all-purpose flour, vanilla instant pudding mix, baking powder, salt, ground nutmeg, sugar, cinnamon

garlic clove, salt, low-fat mayonnaise (i prefer hellmann s), nonfat sour cream, olive oil, fresh lemon juice, worcestershire sauce, fresh ground black pepper

dry pasta , shaped (i use catelli smart but you can use whole wheat or whatever you prefer), tuna in water (flaked or chunk, drained ), reduced-fat cream of mushroom soup, condensed, mushrooms, sliced, drained, worcestershire sauce, salt and pepper, low-fat cheddar cheese, grated

low-fat cheddar cheese, grated, flour tortillas, soft (i use whole wheat), low-sodium taco seasoning , to taste

chicken, whole, dry rub seasonings (use your favourite , mine just so happens to be nif s basic dry bbq rub!)

beef roast, condensed cream of mushroom soup, low fat (1 can), mushrooms, drained (1 can), onion, diced, worcestershire sauce, salt and pepper, to taste

butter, olive oil (spanish if you can), shallot, thinly sliced, garlic cloves, minced, mushrooms, sliced (baby portabella, cremini or button), sherry wine (not cooking sherry), salt and pepper, to taste, parsley, chopped

frozen chopped spinach, thawed and squeezed well, low-fat sour cream, low-fat mayonnaise , hellmann s preferred, knorr vegetable soup mix, 40g dried package, water chestnuts, chopped

artichokes, not marinated, drained and chopped, low-fat parmesan cheese, grated, low-fat mayonnaise , hellman s preferred, low-fat sour cream, low-fat cream cheese, cubed, garlic clove, finely minced, dill, dried

israeli couscous, shrimp, cooked, shelled , and de-veined, artichoke hearts, rinsed, drained, and roughly chopped, asparagus spears, blanched and cut into 1 inch pieces, stalks celery, chopped, chopped flat leaf parsley, scallions, chopped white and green parts, lemon , juice of, lemon , zest of, grated, own lighten up light italian dressing, chopped cashew pieces, toasted, salt and pepper, to taste, crushed red pepper flakes , to taste (optional)