Recipes from the Community
Roast Beef & Cheese Cucumber “Sandwiches”
Slices of Cucumber
Cold Cuts (I prefer low sodium Boar’s Head brand)
1 slice of cheese and meat makes about 4 “sandwiches” you can spear them with a jazzy food pick for
parties. For ease of assembly the day of a party (great weight loss friendly appetizers) or for a quickly
made lunch during the week pre-cut the cucumbers the night before and place in a Ziploc baggie in
Yogurt covered blueberries
2 cups greek yogurt (honey flavored)
1 carton fresh blueberries
Stick a berry with a toothpick, dip/swirl in yogurt cup. Using a 2 nd toothpick, push the berry off the
first toothpick onto a cookie sheet. Repeat until the berries are gone. Place in the freezer. After about
an hour you can pop them off the cookie sheet and place them into a plastic baggie.
8 Granny Smith apples
2 tablespoons white sugar
1 teaspoon lemon juice
1/4 cup cinnamon red hot candies
Peel, core, and slice apples.
Place all ingredients in microwave-safe bowl. Microwave on high for 15 minutes, stirring each 5 minutes.
Cover with plastic wrap and let cool or serve warm.
Low Fat Teriyaki Grilled Tuna Steaks
¼ Cup soy Sauce
3 tbsp brown sugar substitute
3 tbsp olive oil
2 tbsp white wine vinegar
2 tbsp fat free chicken broth
2 tbsp unsweetened pineapple juice
3 cloves minced garlic
1 tsp ground ginger
1/8 tspblack pepper
4 tuna steaks
In bowl combine first 9 ingredients and mix well. Remove 1/3 cup of mixture to small bowl for
basting;cover and refrigerate.Pour remaining marinade into large ziplock bag;add Tuna. Seal bag and turn
to coat steaks;refrigerate for atleast an hour. Coat grill rack with nonstick cooking spray. Drain steaks
and discard marinade. Grill tuna uncovered, over medium heat for 5-6 minutes on each side or until fish
flakes easily with a fork, basting frequently with reserved marinade.
Grilled Italian Chicken Breasts
2 lbs chicken breasts (cut to similar sizes)
1/2 cup Fat Free Italian dressing
1 tablespoon olive oil
2 tablespoons lemon juice
2 garlic cloves (crushed)
1 shallot (minced)
1/2 teaspoon pepper (cracked)
1/2-1 teaspoon hot sauce
Mix marinade ingredients and place chicken and marinade in a gallon ziplock bag.
Marinate 30 mins to 24 hours. Preheat grill to med high.
Grill breasts for 3 to 4 mins per side or till juices run clear and chicken reached 155 degrees.
Remove from grill and wrap in foil. Let sit about 5 minutes Chicken will continue to cook to 160.
You should know your grill. Chicken may take a little longer to cook or it may take less time. The sitting is
critical to the chicken staying moist.
Smoked Pork Shoulder (Smoker or pit)
2 pork shoulder, roasts
1/4 cup brown sugar substitute
1/2 cup white sugar substitute (Splenda)
1/2 cup paprika
1/3 cup garlic powder
2 tablespoons white salt
1 tablespoon chili powder
1 teaspoon cayenne pepper
2 teaspoons black pepper
1 teaspoon dried oregano
1 teaspoon cumin
3/4 cup apple juice
1/2 cup water
1/2 cup sugar substitute (Splenda)
3 tablespoons salt
2 tablespoons Worcestershire sauce
Mix all the spice mixture together until combined.
In a bowl whisk together all the injector mixture until the sugar and salt is completely dissolved.
Remove the roasts from the fridge.If using the injector liquid, inject the COLD two roasts all over with the liquid
(using 1/2-ounce per pound).Gently pat/coat the roasts all over with the dry rub making certain to adhere the rub
well into the meat.Let sit out for 1-1/2 hours at room temperature after injecting and coating with rub.Cook on a
pit or smoker for 1 hour per pound at 225 degrees.
Grilled Chili Shrimp Skewers
1/2 cup parsley, finely chopped
1/3 cup white wine vinegar
1/3 cup chili sauce
2 tablespoons Worcestershire sauce
2 tablespoons vegetable oil
1 tablespoon fresh ginger, grated
1 garlic clove, minced
1/8 teaspoon hot pepper sauce
2 lbs medium shrimp, shelled and deveined
In a large bowl, mix all the ingredients well, except the shrimp, to make a marinade.
Add the shrimp; stir to evenly coat. Cover and refrigerate for 2 hours. Drain shrimp, discarding marinade.
Thread 6 shrimp each on wooden skewers that have been soaking in cold water for 20 minutes.
Thread them so that the shrimp lie flat. Put skewers on a well oiled rack on a gas grill over medium heat or on
charcoal grill 4-6 inches from medium coals. Cook, turning once, 6-8 minutes or until shrimp are pink and opaque
Sweet Cola Barbecue Sauce
1 tablespoon vegetable oil
1 medium onion, finely chopped
3 garlic cloves, finely chopped
2 cups low carb ketchup
1 (12 ounce) can diet cola
1/2 cup apple cider vinegar
2 tablespoons brown sugar substitute
1/2 tablespoon ground black pepper
1/2 tablespoon onion powder
1/2 tablespoon ground mustard
1/2 tablespoon lemon juice
1 tablespoon Worcestershire sauce
2 tablespoons salt
2 tablespoons brown sugar substitute
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon black pepper
2 (3 lb) pork spare rib racks (about 3 pounds each)
For Sauce:In a medium saucepan, over medium heat, add oil. Once heated, add the onion and garlic and
saute until tender. Add all the remaining sauce ingredients and bring to a boil. Reduce heat to a simmer and
cook uncovered, stirring fequently for 1 hour and 15 minutes.
For the dry rub:Whisk all fry ingredients in a small bowl. This can be stored up tp 6 months in an airtight
For the ribs:Rinse and dry ribs. Place on a clean cutting board, pull off the membrane and trim the ribs of
excess fat. Liberally season both sides of the ribs with rub. Wrap ribs with plastic wrap and refrigerate 4
to 12 hours so flavors can permeate.
Preheat grill to 250 degrees F. using hickory and charcoal. Set up your grill for indirect heat.
Place ribs, meatier side down on the grill away from the coals. Close grill cover. Cook the pork ribs for 1
hour 15 minutes; flipping several times for even cook. Coat the ribs with Sweet Cola Barbecue Sauce and
cook for another 20 minutes. Reserve some of the sauce for dipping when the ribs are served.
Spinach Cucumber Salad with Yogurt Dressing
2 tablespoons lemon juice, fresh squeezed
1 teaspoon honey
3 tablespoons yogurt (use Greek style yogurt or whole-milk yogurt)
5 tablespoons olive oil
2 tablespoons fresh mint, chopped
salt and pepper
8 cups baby spinach leaves, tightly packed
2 cucumbers, peeled and seeded, halved (lengthwise)
1/4 medium red onion, halved (lengthwise)
Whisk the lemon juice and honey in a bowl. In a separate bowl, whisk the yogurt and olive oil
together. Whisk while adding the yogurt to the lemon juice in a thin stream. Add the mint, then
add the salt and pepper to taste. Cover and chill the dressing for up to 24 hours.
Combine the spinach, cucumbers and onion in a large bowl. Season with a little salt and pepper.
Add just enough dressing to moisten the salad. Toss to coat, and serve with extra dressing on the
Red white and blueberry Coleslaw
1 small or 1/2 large head green cabbage, cut into 1/4-inch wide strips (about 6 cups)
1 small red onion, halved and thinly sliced (about 1/2 cup)
6 strips bacon, crisp-cooked and crumbled (reserve 1 tablespoon for garnish)
1/2 cup dried blueberries (reserve 1 tablespoon for garnish)
1/2 cup mayonnaise
2 tablespoons apple cider vinegar
1 tablespoon sugar
1/2 cup toasted chopped pecans (reserve 1 tablespoon for garnish)
Kosher salt and freshly ground black pepper
Toss the cabbage, onion, bacon, blueberries, mayonnaise, vinegar and sugar in a large bowl and toss to
coat with the dressing. Cover and refrigerate 1 to 4 hours.
Stir in the pecans and season with salt and pepper just before serving. Sprinkle with reserved the bacon,
berries and nuts.
Balsamic Grilled Vegetables
1 medium yellow squash, sliced on bias
1 medium zucchini, sliced on bias
1 medium eggplant, sliced into 1/2-inch thick circles
1 red onion, sliced in 1/2-inch thick circles
2 Roma tomatoes, sliced in 1/2 lengthwise
1 red bell pepper, stemmed, seeded, and quartered
1 yellow bell pepper, stemmed, seeded, and quartered
2 portobello mushroom caps, gilled and peeled
3 green onions
Freshly ground black pepper
1/2 cup extra-virgin olive oil
1/2 cup balsamic vinegar
Preheat grill to high.Prepare all vegetables. Place vegetables in a roasting pan with the mushroom caps
and green onions. Season vegetables generously with salt and pepper, and toss with the olive oil and
balsamic vinegar. Place vegetables, cut side down, on the hot grill and cook for a couple minutes on each
side, or until tender and nicely marked by the grill. Remove from grill and toss with an additional 1/4 cup
balsamic vinegar. Season with salt and pepper, to taste.
1 head cauliflower (cut into quarters keeping the main stem attached)
1/3 cup olive oil
1 teaspoon jalapeno, diced
2 garlic cloves, minced
choice of spices mix and match
1 teaspoon dried curry powder or 1 teaspoon dried ground cardamom or 1 teaspoon dried thyme or 1
teaspoon dried rosemary or 1 teaspoon dried cilantro
1/2 teaspoon salt
1/4 teaspoon pepper
Mix all ingredients but cauliflower together.Brush the mixture onto the cauliflower being careful not to
break the flowerettes. Let marinade for 20 minutes.Place the quartered sections on medium high heat on
an outdoor grill.Cook till grill marks are present about 5 minutes. Flip and grill 5 more minutes.
At this point you can remove and enjoy crisp,Or,You can place the cauliflower in heavy foil on grill and
continue to cook till tender and soft to your likingOrPlace the cauliflower on indirect heat and continue
till tender.You may need to add more oil to baste. Season with salt and pepper.
Grilled Moroccan Vegetable Skewers
1/4 cup chopped fresh parsley
3 tablespoons olive oil
1 tablespoon garlic, chopped
1 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground ginger
1 pinch cayenne
1 pinch turmeric
1 lemon, juice of
Add and Marinate
1 zucchini, cut into 1 inch thick rounds
1/2 large red bell pepper, seeded, cut into chunks
12 asparagus, cut into 3 inch lengths
Soak 12″ wooden skewers in water for at least 30 minutes.Combine parsley, oil, garlic, seasonings, and
lemon juice in a bowl.Add vegetables and pineapple to the marinade. Let stand at least 10 minutes before
skewering.Thread vegetables onto soaked skewers.Preheat grill to medium-high; spray grates with
Lightly coat both sides of vegetables with nonstick spray.If using a gas grill, turn off one side; on a
charcoal grill, push the coals to one side.Lay the skewers on the grate with the vegetables over the hot
side, handles over the cooler side.Grill, covered, until vegetables are cooked and lightly charred, about 3
minutes.Turn, baste with any remaining marinade, and grill 2-3 minutes more.
Spinach Salad with Fresh Summer Berries
6 ounces fresh spinach
1 cup blueberries
1 cup strawberry, thickly sliced
1 small red onion, thinly sliced
1/2 cup chopped pecans
2 tablespoons balsamic vinegar
2 tablespoons rice vinegar
1 1/2 tablespoons honey
1 teaspoon curry
2 teaspoons Dijon mustard
Wash spinach and spin dry. Add blueberries, strawberries, and onion. Mix gently.Whisk together the
dressing ingredients. Pour over the salad just before serving. Sprinkle with the chopped pecans.
Fabulous Fat Free Sorbet
4 cups prepared fruit, pieces
2 -4 tablespoons sugar substitute (Splenda)
1/2 small lemon, juice of
1/2 small lime, juice of
Some suggested combinations
1~1 large mango
8 -10 apricots
2~2 medium bananas
2 cups strawberries
3~2 medium bananas
2 cups chopped pineapple
4~1 large mango
2 cups strawberries
5~3 cups peaches
1 cup raspberries (add them late to retain some texture)
Prepare the fruit by peeling, if necessary, and cutting it into chunks.Place on a plate or tray covered with
plastic wrap.Make sure everything is as spread out as possible.Cover with more plastic wrap.
Freeze overnight.Whiz the fruit through a food processor until very finely chopped.
Add the sugar and lemon juice, adjusting either according to the sweetness and acidity levels of the
fruit you are working with; if you use pineapple use orange juice or water instead of lemon or lime juice
and add a little vanilla extract if it seems appropriate.
Feel free to taste the mixture! Blend thoroughly, until very smooth. Scrape down the sides of the food
processor regularly.This may take up to five minutes.Spoon into serving dishes or a covered storage tub
and return to the freezer until dessert time.
Put in the fridge to temper 15 minutes before serving.
Lemon Yogurt Cheese over Summer Fruit
2 cups reduced-fat vanilla yogurt
1/4 cup sugar
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
2 -3 cups fresh fruit, cut into bit-sized pieces
Set a strainer lined with cheese-cloth or a coffee filter over a large bowl. Place the yogurt in the strainer,
cover loosely with plastic wrap and refrigerate 6-24 hours. Yogurt will thicken and liquid will drain into the
bowl, leaving about 1 cup of yogurt cheese in strainer.
Discard liquid.Whisk yogurt cheese, sugar, lemon zest and juice together in a small bowl. Let stand 10-15
minutes or until sugar dissolves.
Divide fruit among 4 dessert bowls or plates. Top each with 1/4 cup of yogurt cheese. Garnish with lemon
zest or sliced almonds if desired.
Grilled Summer Fruit with Sweet yogurt dip
1/4 cup light brown sugar
1 tablespoon water
1 large banana, cut diagonally into 1/2 inch pieces
2 plums, cut in half and pitted
1 cup pineapple (about 4 rings)
2 apricots or 2 peaches, cut in half and pitted (or both)
1/8 teaspoon ground cinnamon
1 cup fat-free cherry vanilla yogurt
Preheat clean grill, (Spray with pam).
Mix together sugar and water in a small bowl; heat in microwave until sugar dissolves; Brush syrup on
Place fruit on medium-hot grill; Grill, basting with syrup occasionally, until slightly soft with markings
from grill, about 3 to 5 minutes.
Turn and grill other side until quite soft, about 1 minute more, (NOTE: Grill time depends on ripeness of
fruit, Keep your eye on it and remove each peice as it is done).
Remove fruit from grill and sprinkle with cinnamon; serve with a small bowl of yogurt for dip.