1/4 cup low-fat cottage cheese
1 tbsp lemon juice
1 cup garbanzos (chick peas) (canned)
1/4 tsp cumin
1/4 tsp coriander
1/2 tsp garlic powder
1/4 cup diced cucumber
1/4 cup diced tomato
Place all ingredients except cucumber and tomato in a food …

fatfree pasta sauce
2 cups canned tomato sauce
1 small onion, chopped
1 clove garlic, crushed
1/2 tsp Italian seasoning
1/2 cup mushrooms, sliced
1/4 tsp anise seed
Combine ingredients in saucepan and simmer over low heat for 7-8 minutes. Makes 3 …

Pizza crust is almost always low in fat. Some of the ready pizza crust brands have only 1 gram of fat per serving. Commercial pizza sauces are all right, but don’t forget to …

8 oz. pasta (I like to use tri-color spirals)
3-4 cups frozen veggie medley (carrots, broccoli, cauliflower or other combo)
canned tomato sauce or soup instead
salt, pepper, onion powder, other spices to taste
wheat germ
Cook and drain the …

1 onion, diced
3-4 cloves garlic, crushed (more if like)
1-2 t curry (amount depends on how much you like curry!)
1 tbsp minced ginger
½-1 t chinese chili paste
1-28 oz can crushed tomatoes
1 tbsp tomato paste
1 cup veggie …

41/2 oz packet TVP mince
10 floz cold water
11/4 lb. of any prepared diced vegetables (eg. carrots, celery,
mushrooms, courgettes, parsnips etc.)
Little vegetable oil (or fatfree substitute) for frying
14 oz can chopped tomatoes, with their juice
1 tsp …

1 package of fresh crushed chili pasta
1 zucchini cut into cubes
1 bunch of broccoli (or less)
5 garlic cloves chopped
2 or 3 Italian style tomatoes cut into cubes
1\4 cup of sun dried tomatoes
as much crushed chilies …

1 package of soba noodles (any flavor)
1 medium-small head of cauliflower
1-1 1/2 tbsp. chopped garlic (aka, many cloves crushed and minced)
salt to taste
Chop the cauliflower into small pieces. Cook with the garlic and salt in …

2 cups canned corn, drained
3/4 cup plus 2 tablespoons flour
1/3 cup chopped green chilies
2 egg whites, slightly beaten
2 tsps baking powder
1/2 cup skim milk 1
1/2 tsp sugar
1/2 tsp salt
Combine dry ingredients and stir thoroughly. …

1lb fresh spinach (or equivalent frozen)
1 onion, finely chopped
1 clove garlic, chopped
1 inch piece root ginger, grated
1 green chili, deseeded and diced
1/2 tsp cumin seeds
1/2 tsp mustard seeds
1 pkt silken tofu
salt and pepper
Wash the spinach …

3 egg whites
1 tbsp flour
1/2 tsp salt
1 cup fat free cheese, shredded
1 cup fat free cracker crumbs (Use fat free saltines)
1/4 tsp garlic powder

Beat egg whites until stiff. In a separate bowl, com­bine cheese …

Again you’ll have the freedom to make the way it suits you better. Start sautéing your favorite vegetables (peapods, broccoli, bamboo shoots, squash, zucchini, peppers, water chestnuts, baby corn, etc.) using one of the …

1 cup gluten flour
1 cup liquid made of water with soy, mushroom soy, parisian essence.
2 tsp mixed herbs
Large pot with boiling water
Mix the gluten with the liquid. This will make a very stiff rubbery dough, …

1 cup gluten flour
1 cup water
Stir gluten flour & water together, adding more water if necessary. You want a nice thick dough. Knead to get the gluten elastic and squeeze out the excess water. (do …

vegetable bouillon powder or crumbled stock cubes
water
vegetable chili mix (TVP)
hot water
chopped tomatoes
red kidney beans, drained and washed
Put bouillon and water into a pan. Cook for about 5 minutes (if you’re using any of the …