Two Bite blueberry muffins, modified. Made this recipe today and served to my family whose palates range vastly. Jack loved them, Josh not so much.  Richard, he who never to minces words, said cardboard, sandy and tasteless. So, with such mixed reviews I think I’ll try again. Please let me know what you’d do to improve the flavor. Check out the ingredients and let me know what we should change and I’ll try again.

Mini Blues

From iFatfree | Breakfast and Brunch | American

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Simple recipe modified. Love the big blueberries. More berries, less muffin.

Total 00:35

Prep 00:15

Cook 00:20

cal Calories 153kcal

Low fat Total Fat 1g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

sodium Sodium 210mg

carbs Total Carbohydrate 34g

Serving size 80g Calories from fat 9kcal Fiber 1g Protein 4g Sugar 16g

12 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 2 c flour, Kodiak Cakes Mix
• 3/4 c brown sugar
• 3 tsp baking powder
• 1/2 tsp salt
• 1 c blueberries
• 2 tsp lemon zest
• 2 oz banana
• 1 c nonfat milk
• 2 egg whites
• 1 tsp olive oil

Directions

1. Combine all the dry ingredients, blueberries and lemon zest in a large bowl.
2. In a small bowl combine applesauce, mashed banana, olive oil, milk and egg whites.
3. Fold wet ingredients into dry and mix gently until just combined.
4. Fill muffin tins and bake 350 degrees for about 15-20 minutes.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

My family loves this seafood stew. Especially this time of year…Dungeness Crab is in season and delicious! No need to cook it with the rest of the seafood as the crab meat is so delicate and really deserves its place as the finishing touch on top of the dish.

California Seafood Soup

From iFatfree | Soups | American

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Over the years I have tried many recipes for seafood stew, Bouillabaisse, or Cioppino, but I like this combination of ingredients best. I deleted potatoes, and oil to reduce calories without compromising taste.

Total 01:00

Prep 00:20

Cook 00:40

cal Calories 205kcal

Low fat Total Fat 2g

sat-fat Free Saturated Fat 0g

Low chol Cholesterol 57mg

sodium Sodium 331mg

Low carbs Total Carbohydrate 13g

Serving size 349g Calories from fat 18kcal Fiber 3g Protein 27g Sugar 7g

8 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• Tomato Base
• 32 oz Canned tomatoes in juice
• 1 lg Red Bell pepper - thinly sliced
• 1 lg Fennel Bulb - thinly sliced
• 2 c Baby portabello mushrooms - coarsely chopped
• 1 White onion - thinly sliced
• 2 T orange Zest
• 1/2 c White wine or Vermouth
• 1 T Herbs de Provence
• 1 t White pepper
• Seafood
• 1 lb Halibut
• 1 lb Snapper
• 4 lg Sea scallops
• 1/4 c crab meat
• 1/4 c licorice liqueur

Directions

1. Cook onions in liquid, water and a few tablespoons of orange juice, for 15 minutes (the liquid makes a thick juice).
2. If you want to brown your onions, let the liquid evaporate and stir continuously to keep onions from sticking. Now add in a bit more water.
3. Once steaming, add red bell pepper, mushrooms, fennel, and simmer on a medium heat for another 10 minutes.
4. Once all vegetables are tender, add orange zest, herbs and pepper, canned tomatoes and juice for another 30 minutes.
5. Turn off heat and let sauce sit a few hours, or even refrigerate overnight. The great thing about this dish is the sauce gets better over time.
6. To finish the dish, add the seafood to ¼ cup of water in a large pan and cook for about 5 minutes.
7. Add Pernod to cooked seafood and allow to flame. The liquor burns off and makes this dish appropriate for anyone to eat!
8. Add seafood mixture to sauce just before serving. This keeps the seafood flavors distinct from the base.
9. The liqueur, tomato base, and tangy citrus create a unique flavor in this seafood soup.
10. Enjoy with French bread (a must with this dish!) and a pinch of crab on top. Bon Appetite!

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Found this amazing dish in the January issue of Los Angeles magazine. Chef Jason Neroni calls it Cauliflower “T-Bone.” He tops the dish with a gremolata made with basil, orange peel and olives. Well, didn’t have any basil but had lots of cilantro. So modified the recipe a bit. Delish! Can’t wait to eat at Superba Snack Bar (superbasnackbar.com), but in the meantime I have created a recipe from scratch based on the photo posted in the magazine. Bon Appetite!

Cauliflower Delight

From iFatfree | Main Dishes | American

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Great vegetarian dish bursting with flavor! Granted, cauliflower is a rather bland dish by itself, but with the added gremolata it really sings..

Total 01:00

Prep 00:30

Cook 00:30

Low cal Calories 61kcal

Low fat Total Fat 2g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

Low sodium Sodium 138mg

Low carbs Total Carbohydrate 9g

Serving size 181g Calories from fat 18kcal Fiber 4g Protein 5g Sugar 3g

4 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Ingredients

• 1 head white cauliflower
• 2 shallots, chopped
• 2 egg whites
• 2 T. Panko crumbs
• Gremolata
• 1 bunch cilantro
• orange peel from 1 orange
• 1/4 c chopped olive (your choice)

Directions

1. Chop cauliflower into small chunks and steam until tender, about 10 minutes.
2. Prepare gremolata while cauliflower cooks. Place cilantro, orange peel and olives in cuisinart and pulse until well blended. Set aside.
3. Place cooked cauliflower in bowl and mash with chopped shallots, egg whites and crumbs.
4. Make four patties, and place in a nonstick pan ( with a spritz of olive olive) and cook for 10 minutes, turning every few minutes to monitor browning.
5. Once browned, place on a plate and top with gremolata.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Egg whites, frozen spinach, and Herdez salsa.  A perfect breakfast and on the cheap! The breakfast provides great protein without the added fat. I do miss the yolk if only for the color it adds. But now I add reds and greens and the egg white omelet comes the life. Even Josh eats this..with nothing on it but a little salt. Cut it into triangles and it looks like a mini pizza slices!

Breakfast for less than a Buck!

From iFatfree | Breakfast and Brunch | American

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Simple, easy and cheap. The boys can even it this in the car driving to school.

Total 00:10

Prep 00:05

Cook 00:05

Low cal Calories 76kcal

fat Total Fat 3g

sat fat Saturated Fat 1g

chol Free Cholesterol 0mg

sodium Sodium 233mg

Low carbs Total Carbohydrate 1g

Serving size 116g Calories from fat 27kcal Fiber 0g Protein 11g Sugar 1g

2 servings Servings1 2 3 4 5 6 7 8 9 10 11 12

Ingredients

• 6 egg whites
• 1 t olive oil
• 1/4 c cooked spinach
• 2 T Herdez red salsa

Directions

1. Separate eggs in small bowl. Do not mix.
2. Place cooked spinach on paper towel and blot until spinach is dry.
3. Heat small non stick pan and lightly coat with a spray of olive oil.
4. Pour half the egg mixture into pan and lower heat. Cover and let it cook for a few minutes, or until the top of eggs is mostly cooked.
5. Lay spinach in middle and fold eggs over.
6. Turn off heat and cover for a few more minutes.
7. Place on plate and add salsa.

Tips

• I use frozen spinach. It’s quick and easy to use. I cut the box of spinach into 6 cubes and wrap separately. Take what you need out of freezer the night before so it is thawed and ready to go!

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Most dishes I make for my family are rather simple; bowl of cherrios, an egg white omelet, a chicken tender with a bit of salt and pepper. Not much to look at as far as a photo goes, but in the right hands I’m sure even my pedestrian meals could sparkle. I have seen Lolo’s photos in many of my searches for great tasting, low calorie dishes! This one is a particular favorite of mine. Check out her blog for some great tips on food photography! And check out my recipe I based on this photo. http://veganyumyum.com/about/ 

Corn and Tomato Cocktail

From iFatfree | Appetizers | American

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Total 00:15

Prep 00:15

Cook 00:00

Low cal Calories 57kcal

fat Total Fat 2g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

Low sodium Sodium 92mg

Low carbs Total Carbohydrate 11g

Serving size 117g Calories from fat 18kcal Fiber 2g Protein 2g Sugar 4g

4 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Ingredients

• 1 c corn
• 1 c diced tomatoes
• 1/2 red bell pepper
• 1/2 green onion
• 2 T white wine vinegar
• 1 T olive oil

Directions

1. Cook two cobs of corn, chill and remove from cob. Set aside.
2. Dice tomatoes and peppers into small pieces, and put each in a separate bowl.
3. Dice green onions.
4. Use your favorite clear glass bowl (or martini glass) and layer corn, tomatoes and peppers. Add a few green onions between each layer.
5. Mix the olive oil and vinegar and drizzle a bit on each serving.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Best pancake mix on any grocery store shelf.  Safeway carries Kodiak Cakes mix all the time, but  keep them on the bottom shelf. I am trying to get them placed in a more prominent location! 140 cals for two cakes. Yum

Simple. Delicious, oatmeal. I miss nonfat milk.

I love cabbage…now. My mom served cabbage all the time – cooked in stews, sliced and diced in slaw. You name the dish and mom added cabbage. As such,  I had not eaten it for years. But I have found a new appreciation for this lovely green vegetable.Check out my salad recipe that highlights cabbage. I alternate between napa, purple or the standard green head, or use all three at once to add color and crunch to my salad.

Simple Cabbage Salad

From iFatfree | Salads | American

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Cabbage is unappreciated! I now add this and other cabbages – Napa, Purple, etc. – to my daily tossed green salad.

Total 00:15

Prep 00:15

Cook 00:00

Low cal Calories 118kcal

fat Total Fat 9g

sat fat Saturated Fat 2g

Low chol Cholesterol 2mg

Low sodium Sodium 86mg

Low carbs Total Carbohydrate 8g

Serving size 140g Calories from fat 81kcal Fiber 4g Protein 2g Sugar 4g

4 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 3 c green cabbage
• 2 c red leaf lettuce
• 6 lg red grapes, thinly sliced
• 2 T crumbled blue cheese
• 1/4 c green onions
• 3 1/2 oz avocado, sliced
• Dressing
• 6 T vinegar
• 4 T olive oil
• 1/2 fresh tarragon
• 2 t dijon mustard

Directions

1. Slice cabbage and lettuce and wash in vegetable spinner. Give it an extra spin to remove all the water. Put into your favorite salad bowl.
2. Thinly slice the grapes about the thickness of a dime. This adds a sweetness in every other bite. Add to salad.
3. Slice the green onions in to small rings. I use about a third of the green stems. Add to salad.
4. Place all ingredients for the dressing in a jar and shake to mix.
5. Drizzle over salad and toss to mix evenly.
6. Place salad on a chilled plate and sprinkle with blue cheese.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug