"Oh Lord, if you can't make me skinny, please make my friends fat"

The Dieters Prayer (Psalm)

The Lord is my shepherd, I shall not eat
He maketh me lie down and do sit-ups
He giveth me Hollywood bread
He restoreth my waist-line
He leadeth me past the refrigerator for mine own sake
He maketh me to partake of green beans instead of mashed potatoes
He leadeth me past the "pizzaria"
Yea! Though I walk through the bakery
I shall not falter, for Thou art with me
Thy Diet Coke and thy Sweet -n- Low
they comfort me in the presence of my enemies
Thou anointest my lettuce with oil
My cup will not run over
Surely Rye Krisp and Wheat Thins will follow me
All the days of my life
And I will live with pangs of hunger forever


Low-Fat Milkshakes
Linda's Lemon Fish
Low-Fat Chicken Pot Pie
Mom's Lemon Meringue Pie
Cherry Turnovers
Fudgy Brownies
Peach Crumb Cobbler
New York Cheesecake
Chocolate Cake
Low-Fat Cheese Cake
Sugar-Free Chocolate Fudge
Creamy Italian Dressing
Light and Easy Stir Fry
Chocolate and Banana Parfair

"Delicious food that melts in your mouth also sticks to your hips"


The base one-serving milkshake recipe calls for:

1-1/2 cups of no-fat or skim milk
2 tablespoons sugar
8 to 12 ice cubes

Blend these in an electric blender at high speed for 1 minute and then blend in any of these:

1 teaspoon vanilla (for a plain milkshake)
2 teaspoons instant coffee, dissolved in 2 teaspoons hot water
1/2 to 1 cup blueberries
1 banana and a pinch of ground nutmeg
Pulp of 1/2 cantaloupe
1/2 to 1 cup pineapple
1 cored apple with skin
1 or 2 peaches with skin
1 large pear, cored with skin
1 teaspoon cocoa
1 teaspoon mint syrup or 10 drops oil of peppermint
1 seeded orange or 1/2 cup orange juice, or 1 heaping tablespoon frozen orange juice concentrate
6 to 12 fresh strawberries.

From the Free Lance Star


1 lb whitefish or sole fillets
1/4 C lemon juice
1 t olive or vegetable oil
1 to 2 t salt-free lemon-pepper seasoning
1 small onion, thinly sliced
1 t dried parsley flakes

Cut fish into serving-size pieces. Place in an ungreased 11-in x 7-in x 2-in baking dish. Drizzle with lemon juice and oil; sprinkle with lemon pepper. Arrange onion over fish; sprinkle with parsley. Cover and let stand for 5 minutes. Bake at 350 for 20 minutes or until fish flakes easily with a fork. Yield: 4 servings

Quick Cooking Sep/Oct 98


1/2 C nonfat plain yogurt
1/4 C fat-free mayonnaise
1 T sweet pickle relish, drained
2 t dried minced onion
1 t dried parsley flakes
1 t Dijon mustard
2 drops hot pepper sauce

In a small bowl, combine all ingredients. Cover and refrigerate until serving. Yield: 1 Cup

Quick Cooking Sep/Oct 98


3 boneless, skinless chicken breasts(cubed)
2 stalks celery(chopped)
1 onion(chopped)
5-6 carrots (sliced)
1 small package frozen peas
1 can of mushrooms (drained)
Low fat Biquick
1 cup skim milk
1 pack Non Fat chicken gravy mix or 1 can low fat Cream of Chicken soup

Add chicken cubes, celery and onions to a frying pan and cook slowly over low heat until onions are clear and celery is tender. Microwave carrots in a glass 2 quart casserole for about 3 minutes on high. Add peas and microwave for an additional 3 minutes. Prepare biscuit mix according to directions for one recipe of biscuits and shape into one large flat patty, the same diameter across as the casserole containing the carrots and peas. When the carrots and peas are done, drain any excess water and add the chicken, onions, celery and mushrooms to the casserole dish. Prepare the gravy mix as directed on the package and add to the casserole ingredients, mixing well. (or add 1 can of lowfat cream of chicken soup) Place the biscuit "patty" on top and bake in a slow oven (325% for about 1/2 hour) until the biscuit topping is well browned and done in the middle (check with a toothpick). Serve with a green salad for a delicious lowfat meal that really "sticks to the ribs" (how does it do that?).

Thank You, Candace


2-1/4 cups water
1/2 cup lemon juice
10 3/4 teaspoons Equal® Measure or 36 packets Equal®
1/3 cup plus 2 Tablespoons cornstarch
2 eggs
2 egg whites
1 teaspoon finely grated lemon peel (optional)
2 Tablespoons margarine
1 to 2 drops yellow food color (optional)
Baked 9-inch pie shell
3 egg whites
1/4 teaspoon cream of tartar
3 1/2 teaspoons Equal® Measure or 12 packets Equal®
Mix water, lemon juice, 10 3/4 teaspoons Equal® Measure, and cornstarch in medium saucepan. Heat to boiling over medium-high heat, stirring constantly; boil and stir 1 minute. Beat eggs and 2 egg whites in small bowl; stir in about 1/2 the hot cornstarch mixture. Stir this egg mixture into the remaining cornstarch mixture in saucepan; cook and stir over low heat 1 minute. Remove from heat; add margarine, stirring until melted. Stir in food color. Pour mixture into baked pie shell. Beat 3 egg whites in medium bowl until foamy; add cream of tartar and beat to soft peaks. Gradually beat in 3 1/2 teaspoons Equal® Measure, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping. Bake pie in preheated 425-degree F oven until meringue is browned, about 5 minutes. Cool completely on wire rack before cutting. Makes 8 servings.

Submitted by "Patty"


8 frozen phyllo dough sheets, thawed
1/4 cup butter or margarine, melted
6 Tablespoons no-sugar-added black cherry fruit spread 1 1/2 tablespoons cherry liqueur (optional)
1 egg
1 teaspoon cold water
Preheat oven to 400 degrees F. Lightly brush each phyllo sheet with butter; stack. Cut through all sheets to form six (5-inch) squares. Combine fruit spread and cherry liqueur, if desired. Place 1 tablespoon fruit spread mixture in center of each pile of eight phyllo squares; brush edges of phyllo with butter. Fold edges over to form triangle; gently press edges together to seal. Place on ungreased cookie sheet. Beat together egg and water; brush over phyllo triangles. Bake 10 minutes or until golden brown. Cool on wire rack. Serve warm or at room temperature. Makes 6 turnovers.

Submitted by "Patty"


6 T margarine
4 oz unsweetened chocolate
1/3 C skim milk
1/3 C apricot preserves with NutraSweet® brand sweetener or apricot spreadable fruit
1 egg yolk
1 t vanilla
1/2 C all-purpose flour
10 3/4 t Equal® Measure or 36 packets Equal® sweetener or 1 1/2 cups Equal® SpoonfulTM
1/2 t baking powder
1/8 t salt
3 egg whites
1/8 t cream of tartar
1/3 C coarsely chopped walnuts (optional)
Heat margarine, chocolate, milk and apricot preserves in small saucepan, whisking frequently, until chocolate is almost melted. Remove from heat; whisk in egg yolk and vanilla; mix in combined flour, Equal®, baking powder, and salt until smooth. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in walnuts if desired. Pour batter into greased 8-inch square baking pan. Bake in preheated 350 degree F oven until brownies are firm to touch and toothpick comes out clean, 18 to 20 minutes (do not overbake). Cool on wire rack. Server warm or at room temperature. Makes 16 brownies.

Submitted by "Patty"


2 C fresh peaches, sliced
1/3 C graham cracker crumbs
1/2 t cinnamon
1/4 t nutmeg
2 t low-calorie margarine
Preheat oven to 350°F. Place the sliced peaches in the bottom of an 8x8x2-inch baking pan. In a small mixing bowl, combine the graham cracker crumbs, cinnamon and nutmeg; mix well. Gradually blend in margarine and sprinkle mixture over peaches. Bake uncovered for 25 to 30 minutes. Remove from the oven and let cool slightly before serving.

Submitted by "Patty"


1 1/4 C vanilla wafer crumbs
4 T margarine, melted
1 t Equal® Measure or 3 packets Equal®
2 packages (8 ounces each) reduced-fat cream cheese, softened
1 package (8 ounces) fat-free cream cheese, softened
5 1/2 t Equal® Measure or 18 packets Equal®
2 eggs
2 egg whites
2 T cornstarch
1 C reduced-fat sour cream
1 t vanilla
1 pint strawberries, sliced (optional)
Strawberry Sauce
Mix vanilla wafer crumbs, margarine, and 1 teaspoon Equal® Measure in bottom of 9-inch springform pan. Reserve 1 Tablespoon of crumb mixture. Pat remaining mixture evenly on bottom and 1/2-inch up side of pan. Bake in preheated 350-degree F oven until crust is lightly browned, about 8 minutes. Cool on wire rack. Beat cream cheese and 5 1/2 teaspoons Equal® Measure in a large bowl until fluffy; beat in eggs, egg whites, and cornstarch. Mix in sour cream and vanilla until well blended. Pour mixture into crust in pan. Place cheesecake in roasting pan on oven rack; add 1-inch hot water to the roasting pan. Bake in preheated 300-degree F oven just until set in the center, 45 to 60 minutes. Remove cheesecake from roasting pan, sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight. Remove side of pan; place cheesecake on serving place. Serve with strawberries and Strawberry Sauce. Makes 16 servings. Serving size: One slice Yield: 16

Submitted by "Patty"


6 T reduced-calorie stick margarine
1/4 C unsweetened cocoa powder
1/2 t chocolate extract
1 c plus 2 T all-purpose flour
2 t baking powder
1 t baking soda
1/4 t salt
1/4 C plus 2 T granulated sugar
12 packets or 4 t bulk Sweet'n Low granulated sugar substitute, divided
1/4 C liquid egg substitute
2 t vanilla extract
1 t grated orange peel
1/2 C buttermilk
2 large egg whites, at room temperature
1/4 t cream of tartar
Preheat oven to 325 degrees F. Spray bundt pan with nonstick cooking spray; set aside. In small saucepan over medium heat, melt 2 tablespoons margarine; remove from heat. Stir in cocoa and chocolate extract. Set aside to cool. Into small bowl, sift together flour, baking powder, baking soda and salt. Set aside. In large bowl with electric mixer at medium speed, cream remaining margarine, sugar, 9 packets Sweet'n Low (or 3 teaspoons bulk), egg substitute, vanilla and orange peel. Beat in reserved chocolate mixture. Add flour mixture alternately with buttermilk, beginning and ending with flour and beating well after each addition. In large metal bowl with electric mixer at high speed, beat egg whites, cream of tartar and remaining Sweet'n Low until stiff peaks form. Spoon into prepared pan. Bake 30 minutes or until wooden toothpick inserted in center comes out clean. Cool 10 minutes. Remove cake from pan and cool completely on rack. Serving size: 12 servings

Submitted by "Patty"


Take a reduced fat graham cracker crust(100 cal/serving). Mix 8 oz. of fat-free whipped topping with 8 oz. of fat-free cream cheese. Layer on top of crust. Mix a pkg. of sugar-free/fat-free jello pudding (your choice of flavors) with 1 and one-half cups of skim milk. Refrigerate. (NOTE: 1 serving has 200 calories.)


2 pkgs (8 oz ea) cream cheese, softened 2 squares (1 ounce each) unsweetened chocolate, melted and cooled Sugar substitute equivalent to 1 cup sugar 1 t vanilla extract 1/2 cup chopped pecans

In a small mixing bowl, beat the cream cheese, chocolate, sugar substitute and vanilla until smooth. Stir in pecans. Pour into an 8-in. square baking pan lined with foil. Cover and refigerate overnight. Cut into 16 squares. Serve chilled. Yield: 16 servings.


1/2 C fat-free or low-fat sour cream
1/4 C fat-free buttermilk
1 T olive oil
2 T red wine vinegar
2 T thinly sliced fresh basil
2 cloves garlic, minced
1 T garlic salt
3/4 t dried oregano
1/4 C chopped or diced pimentos or tomatoes

In a small bowl, combine sour cream, buttermilk, olive oil, vinegar, basil, garlic salt and oregano. Whisk. Season to taste with pepper, if you wish. Stir in the diced pimentos or tomatoes. YIELD: 1 Cup.


1/4 C water
1 lb chicken, cubed
2 t Nature's Seasons Seasoning Blend
1 T vegetable oil
1 package (16 oz) frozen Chinese-style vegetables
1 t soy sauce
1//2 t ground ginger

Combine water, Nature's Seasons Seasoning Blend, soy sauce and ginger. Add chicken and allow to marinate 15 minutes. Heat oil in skillet. Add chicken and marinade to skillet; cook, stirring constantly, for 5 minutes. Add vegetables and continue cooking 5 to 6 minutes. Serve over cooked rice.


2 C cold fat-free milk
1 pkg (4-serving size) Jell-O Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding and Pie Filling
2 medium bananas, sliced
3/4 C thawed Cool Whip Lite Whipped Topping

Pour milk into medium bowl. Add puddding mix. Beat with wire whisk 2 minutes. Spoon 1/2 of the pudding evenly into 4 dessert glasses. Layer with banana slices, 1/2 C of the whipped topping remaining pudding. Garnish with remaining whipped topping. Refrigerate until ready to serve. Makes 4 servings.

Mr. Lee was terribly overweight, so his doctor put him in a diet; "I want you to eat regularly for 2 days, then skip a day, and repeat this procedure for 2 weeks. The next time I see you, you'll have lost at least 5 pounds."

When Mr. Lee returned, he shocked the doctor by losing nearly 60 pounds. "Why, that's amazing!" the doctor said, "Did you follow my instructions?"

Mr. Lee nodded. "I'll tell you though, I thought I was going to drop dead that 3rd day."

"From hunger, you mean?"

"No, from skipping."

Here are some related links for those counting calories, watching fat and cholesterol or just want plain good healthy food:

Calorie Control Council
This site has a great lookup for calorie counting
Lowfat Lifestyle Forum
Great site with great recipes, tips, dining out and links to many other low fat and healthy sites
Eat Yourself Healthy
3 Fat Chicks on a Diet

"How is it that a two pound box of candy can make a woman gain five pounds?"

"Why does food that tastes the best have the highest number of calories?"


Use cooking sprays, like PAM, in lieu of oil or butter in your pan or on top of some baked goods like meat loaf or breads.

Use a smaller plate. It will look like you have more than you actually do.

If you would like to share your recipes or hints and tips, I would love to post them here.


Low Carb Friends

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