The Online Recipe Box

Ingredients:

• 8 medium carrots, scrubbed and cut into julienne strips
• 1 1/2 cups pineapple juice
• 1 1/2 tsp ground cinnamon
• 1/4 tsp black pepper

Directions:

1. Place carrot strips, pineapple juice, ground cinnamon and black pepper in a saucepan.
2. Bring to a boil, reduce heat and simmer, covered for about 15 minutes.

Source: 500 Fat Free Recipes

Servings: 4

Nutrition info:

• Calories: 108
• Fat: 0.4 g
• Carbs: 26 g
• cholesterol: o mg
• Protein: 1.5 g

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Ingredients:

• 1 1/2 pound new red potatoes. Scrubbed and halved
• 2 cups fresh spinach leaves, chopped
• 1/2 cup chopped scallions
• 3 tbs lemon juice
• 1/2 cup plain nonfat yogurt
• 1/4 tsp black pepper

Directions:

1. Drop potatoes in boiling water and cook over medium heat for 20 minutes or until tender. Drain and allow potatoes to cool.
2. Toss cooled potatoes with spinach leaves and scallions.
3. combine lemon juice, yogurt and black pepper.
4. Toss dressing with potatoes, spinach and scallions

Source: 500 Fat Free Recipes

Servings: 4

Nutrition Info:

• Calories: 204
• cholesterol: 0.5 mg
• Fat: 0.4 g
• Protein: 6 g
• Carbs: 45 g

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Ingredients:

• 3 medium sweet potatoes, baked and cut into 1/2 inch slices
• 1/2 cup maple syrup
• 2 large apples, peeled, cored, quartered and thinly sliced
• ground cinnamon
• ground cloves
• 3/4 cup apple juice

Directions:

1. Preheat oven to 350 degrees F
2. Arrange half the sweet potato slices in the bottom of a 1 1/2 quart non stick casserole dish or in a casserole dish lightly greased. Pour 1/4 cup of maple syrup over the sweet potato slices.
3. Arrange half of the apple slices on top of the sweet potato slices. Sprinkle with cinnamon and cloves.
4. Add a second layer of sweet potato slices and top with the remaining 1/4 cup maple syrup.
5. Add the remaining apple slices and sprinkle with cinnamon and cloves.
6. Pour apple juice over the top of the apples and sweet potatoes.
7. Cover andn bake for 30 minutes. Remove cover and bake for 10 additional minutes.

Source: 500 Fat Free Recipes

Servings: 4

Nutrition Info:

• Calories: 272
• cholesterol: 0 mg
• Fat: 0.4 g
• Protein: 1.6 g
• Carbs: 66 g

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Ingredients:

• 2 medium unpeeled baking potatoes
• Butter-flavoured cooking spray
• 1/2 teaspoon garlic powder
• 1/4 cup finely chopped cooked chicken or turkey
• 1/4 cup shredded reduced fat cheddar cheese
• 2 tablespoons bacon-flavoured bits
• Reduced calorie ranch dressing

Directions:

1. Pierce potatoes with a fork. Arrange potatoes about 1 inch apart in circle on a microwaveable paper towel. Microwave uncovered on high 8-10 minutes or until tender. Cut potatoes lengthwise into fourths. Carefully scoop out pulp, leaving 1/4 inch shells. Cover and refrigerate potato pulp for other uses.
2. Set oven to broil. Place potato shells, skin sides down on rack in broiler pan. Spray with cooking spray. Sprinkle with garlic powder. Broil with tops 4 -5 inches from heat for about 5 minutes or until crisp and brown.
3. Sprinkle chicken and cheese over potato shells. Broil about 30 seconds or until cheese is melted. Sprinkle with bacon bits. Serve hot with ranch dressing.

Makes 4 sevings, 2 potato skins each

Nutrition Info per serving:

• Calories: 105
• Cholesterol: 10 mg
• Carbs: 14g
• Protein: 7g

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