Cauliflower Pizza Crust

Mine didn’t hold together well, but maybe I didn’t get enough water out.


Separate a head of cauliflower into flowerets and rinse. Chop in food processor until it is a rice-like consistency. Place in bowl and microwave 8 minutes. Absorb the moisture with cheese cloth or a linen towel. Squeeze all the moisture out of the cauliflower. Add 1 tablespoon parmesan cheese and 1 teaspoon Italian seasoning; combine well. Shape into flat circle on pizza pan. Bake at 350* for 15 minutes or until lightly browned. Top with your favorite pizza toppings and bake until cheese is melted. This makes one small pizza.

Cherry Cordial Meringues



Cherry Cordial Meringues
3 egg whites, at room temperature
1/4 tsp salt
1/2 tsp cream of tartar
.3 oz sugar free raspberry gelatin powder
½ c. sugar
¼ c. unsweetened cocoa

Heat oven to 250º. Beat egg whites with salt and cream of tartar until foamy. Add gelatin and sugar gradually; beat until soft peaks form and sugar is dissolved. Fold in cocoa. Drop meringue from teaspoon onto an ungreased cookie sheet lined with parchment paper. Bake 25 minutes. Turn oven off and leave the cookies in the oven 20 minutes longer.
Yield: 24 cookies. Per cookie= 23 Calories; trace Fat (3.2% calories from fat); 1g Protein; 5g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 30mg Sodium.

Feta & Vegetable Frittatas


Feta & Vegetable Frittatas
6 eggs
4 egg whites
1 tablespoon water
1/4 teaspoon salt
1/4 teaspoon black pepper
2 cups fresh spinach, chopped
1 cup artichoke hearts, chopped
1 cup crumbled feta cheese
4 ounces diced pimientos
dash garlic powder
1/2 teaspoon onion powder
1 1/2 ounces Laughing Cow light vegetable cream cheese

Preheat oven to 350^. Spray 16 muffin cups with cooking spray. In a medium bowl, beat eggs, egg whites, water, salt and pepper. Stir in spinach, artichoke hearts, feta, pimientos, garlic powder, onion powder and cream cheese. Fill muffin cups mostly full. Bake until set, about 20 minutes. Cool then remove from pans.
16 servings. Per serving= 67 Calories; 4g Fat (55.8% calories from fat); 5g Protein; 2g Carbohydrate; 1g Dietary Fiber; 80mg Cholesterol; 205mg Sodium.

Ham Viennese

This was good!


Ham Viennese

1 c. fat free chicken broth

2/3 c. whole wheat couscous

Dash salt

2 TB chopped onion

2 cups celery, thin sliced

10 ¾ oz can reduced fat cream of chicken soup

¼ teaspoon dill weed

1 ½ teaspoons prepared mustard

2 TB reduced fat whipped cream cheese

2 c. diced cooked lean ham


Bring broth to a boil; add salt and couscous. Cover and remove from heat. Meanwhile, sauté onion and celery in large skillet sprayed with cooking spray. Add soup, dill, mustard and cream cheese til blended, then add diced ham and simmer for 5 minutes. Serve over cooked couscous.

Yield: 3 servings. Per serving= 344 Calories; 13g Fat (33.6% calories from fat); 26g Protein; 33g Carbohydrate; 5g Dietary Fiber; 65mg Cholesterol; 2319mg Sodium.