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 RECIPES

 

 

Anchovy - Pasta Sauce
Asparagus Pasta
Potato Latke
Corn Bread sticks
Egg White Omelet
Cranberry-Orange Muffins
Fat Free Brownie Oat Cookies
Fat Free Pumpkin Bran Muffins
Fat Free Oatmeal Raisin Cookies
Strawberry Mousse
Fudge Brownie Sundae
Angel Foodcake
Orange Pudding
Chocolate Cake


 

Anchovy - Pasta Sauce




2 T Olive-oil
3 t. minced garlic
1/2 jar capers -drained
simmer above & add
1 can drained anchovies
1 T parsley
1/2 c. white wine
1 can whole, peeled tomatoes
bring to boil then simmer
best served with Angel Hair Pasta



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Asparagus Pasta



1 lb. fresh asparagus trimmed
1/2 cup vertically sliced onion
2 T. Olive oil
2 T. Soy sauce
1clove minced garlic
1 t. grated ginger root
1/2 t. Worchester sauce
1/8 t. crushed red pepper
8 oz. angle hair pasta
salt to taste

Stir-fry diagonally sliced asparagus and onion in oil. Add seasonings and mix well. Add cooked pasta and stir-fry until evenly mixed and heated.

 

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Potato Latke





6 potatoes finely grated with skin
1 white onion grated
2 egg whites
mix above and season with salt & pepper
add 1/3 c flour or matza meal

Cook in pan with non-stick spray approx. 5 minutes per side. Serve with non-fat sour cream or apple sauce.


 

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Corn Bread sticks





1 c flour
 2 t baking powder
2 T sugar
1/2 t salt
1 c yellow corn meal
2 egg whites
1/2 c applesauce
1 c non-fat milk

Heat oven to 450 degrees. Spray tins & place in oven for 5 min. to heat while preparing batter

In medium bowl, combine flour, baking powder, sugar, salt & corn meal. Set aside. Place egg whites in 2 cup glass measure; add milk to measure 1 /14 c. Beat until thoroughly combined. Stir in applesauce. Pour egg white mix all at once into flour mix. Stir until moist. Spoon into pan 2/3 full. Bake 10-12 min. until golden brown. Serve warm.

 

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 Egg White Omelet



 8 egg whites
non-stick cooking spray
2 T. low-fat parmesan cheese
1/3 cup diced mixed vegetables - optional

Spray pan and sprinkle with cheese. Separate egg whites from yolks and place whites directly into pan. Add vegetables and seasonings to taste. Cook over low to medium flame.

Other options include cooked pasta or rice in exchange of vegetables.

 

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CRANBERRY-ORANGE MUFFINS

 

Paper cupcake holders
1 1/4 c flour
2 t baking powder
1/2 t salt
1/2 c sugar
1/2 c orange juice
2 egg whites
1/3 c corn syrup
1 t grated orange peel
1 c coarsely chopped fresh or frozen cranberries

Combine flour, baking powder and salt in a bowl. In another bowl whisk together sugar and juice and then add egg whites, corn syrup and peel. Gradually add the flour mixture and then stir the cranberries in. Spoon into cupcake holders that have been placed in muffin tin. Bake at 400 for 25 minutes and then cool.

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FAT FREE BROWNIE OAT COOKIES

Non-stick cooking spray
1 c quick oats
2/3 c flour
2/3 c sugar
1/3 c unsweetened cocoa
1 t baking powder
1/4 t salt
2 egg whites
1/3 c Kari light or dark corn syrup
1 t vanilla

Spray cookie sheets with cooking spray. In large bowl combine oats, flour, sugar, cocoa, baking powder and salt. Add egg whites, corn syrup and vanilla; stir just until dry ingredients are moistened. (Dough will be very thick.) Drop by rounded teaspoonfuls onto prepared cookie sheets. Bake in 350 oven 10 min or until set. Cool 5 minutes on cookie sheet. Remove; cool on wire rack. Makes about 2 dozen.

Each cookie provides: 0 g total fat, 0 mg cholesterol, 60 calories, 1 g protein, 14 g carbohydrate, 90 mg sodium

 

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FAT-FREE PUMPKIN BRAN MUFFINS





Mausolea cooking spray
1 c canned solid-packed pumpkin
1 c natural high-fiber cereal shreds
3/4 c skim milk
1/3 c Kari light or dark corn syrup
2 egg whites, slightly beaten
1 1/4 c flour
1/3 c sugar
2 t baking powder
1/2 t baking soda
1/2 t salt
1/2 c raisins

Spray 12 (2 1/2 inch) muffin cups with cooking spray. In medium bowl combine pumpkin, cereal, milk, corn syrup and egg whites. In large bowl combine remaining ingredients. Add pumpkin mixture; stir until will blended. Spoon into prepared muffin cups. Bake in 400 oven for 20 minutes or until toothpick inserted in center comes out clean. cool in pan 5 minutes. Remove, cool on wire rack. Makes 12 muffins.

Each muffin provides 0 g of fat, 0 mg of cholesterol, 150 calories, 4 g protein, 35 g carbohydrate, and 340 mg sodium.

 

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FAT-FREE OATMEAL RAISIN COOKIES




Mausolea cooking spray
1 c flour
1 c quick oats
1/2 c sugar
1/2 t salt
1/2 t baking powder
1/2 t baking soda
1/2 t cinnamon
1/2 c raisins
2 egg whites
1/3 c Kari light or dark corn syrup
1 t vanilla

Spray cookie sheets with cooking spray. In large bowl combine dry ingredients and raisins. Add egg whites, corn syrup and vanilla; stir until well blended. (Dough will be stiff) Drop by rounded teaspoonfuls onto prepared cookie sheets. Bake in 375 oven for 10 minutes or just until firm. Do not overbake. Remove; cool on wire rack. Makes about 2 1/2 dozen.

Each cookie provides: 0 g fat, 0 mg cholesterol, 60 calories, 1 g protein, 13 g carbohydrate, 65 mg sodium.

 

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STRAWBERRY MOUSSE





2 egg whites beaten stiff
1/2 c sugar added slowly
1 pint strawberries cut into very tiny pieces

Beat in strawberries a little at a time. Beat for a total of 20 minutes or until the bowl overflows. Freeze overnight. Can be made and frozen ahead of time.

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FUDGE BROWNIE SUNDAE





1 cup all purpose flour
1/4 cup granulated sugar
1/4 cup unsweetened cocoa
2 tsp. baking powder
1/2 tsp. salt
1/2 cup skim milk
1/4 cup Motts Natural Apple Sauce
1 tsp. vanilla extract
1/4 cup brown sugar
1/4 cup unsweetened cocoa
1 1/4 cup hot water
optional topping: lowfat frozen yogurt

Directions

1. Preheat oven to 350. Spray an 8x8 inch baking pan with cooking spray.

2. In a large mixing bowl, combine flour, sugar, 1/4 cup cocoa, baking powder and salt. Add milk, Motts Apple Sauce, and vanilla to dry ingredients to blend.

3. Spoon batter into pan.

4. In a medium size bowl, combine brown sugar, 1/4 c cocoa, and hot water. Stir to blend.

5. Pour oven batter into prepared pan.

6. Bake for 40 minutes. Remove cake from oven cool in pan.

7. Serve with a scoop of lowfat frozen yogurt and spoon the chocolate sauce that has formed on the bottom of the pan over the brownie as a topping.

Nutritional Information:

traditional recipe: 145 calories, 5.75 g fat.
bake lite recipe: 120 calories, .47 g fat.


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ANGEL FOOD CAKE




1 1/4 c matzo cake meal
1 3/4 c sugar
2 Tbsp. finely grated orange (no white)
1 3/4 c egg whites
1/2 tsp. salt
2 Tbsp. orange juice

Preheat oven to 325. Measure 1 cup of sugar in a bowl and set aside. Combine remaining 3/4 c sugar with cake meal and orange peel and set aside. Beat egg whites and salt until soft peaks form. Add the 1 c. sugar, 1/4 c. at a time, alternating with the juice. Beat until stiff peaks form. Use a whisk to fold in the matzo-sugar-orange peel mixture, 1/4 c at a time. Pour batter into an ungreased tube pan. Bake for 50-60 minutes, or until the cake springs back to touch. Remove from the oven and immediately invert the pan and let cool. This can be served with orange pudding. Recipe to follow.


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ORANGE PUDDING




1/2 c sugar
4 1/2 Tbsp. potato starch
4 c orange juice strained
1 tsp. grated orange rind

In a saucepan combine sugar and starch. Slowly pour in the juice and whisk. Add rind. Cook over low heat until mixture thickens, about 20 minutes. Chill.

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CHOCOLATE CAKE





Mausolea no stick cooking spray
1 1/4 c. flour
1/2 c. unsweetened cocoa
1/4 c. Argo or Kingsfords corn starch
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 1/4 c. sugar
1 c. water
3 egg whites
1/2 c. Kari light or dark corn syrup

Spray 9-inch square baking pan with cooking spray. In large bowl combine flour, cocoa, corn starch, baking powder, baking soda and salt. In medium bowl, using a fork or wire whisk, stir sugar and water until sugar is almost dissolved. Add egg whites and corn syrup; stir until sugar is almost dissolved. Add egg whites and corn syrup; stir until thoroughly blended. Gradually add to flour mixture, stirring until smooth. Pour into prepared pan. Bake in 350 oven 35 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack. Makes 16 servings.

Each serving provides: 0 g total fat, 0 mg cholesterol, 140 calories, 2 g protein, 34 g carbohydrate, 160 mg sodium.

 

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