Double Spinach Fettuccine

To add protein when serving this for a meal, offer low-fat frozen yogurt or ice milk and assorted toppings for dessert.


8 ounces uncooked spinach fettuccine
1 teaspoon vegetable oil
1 clove garlic, crushed
3 cups shredded spinach (about 4 ounces)
1 1/4 cups thinly sliced zucchini (about 2 small)
1/4 cup unsalted sunflower seeds, toasted
2 tablespoons grated lemon peel
1/2 teaspoon salt
1 (15-ounce) can garbanzo beans, rinsed and drained


Cook fettuccine as directed on package; drain. Heat oil in 10-inch skillet over medium-high heat.

Cook garlic in oil, stirring occasionally, until golden. Stir in remaining ingredients. Cook about 2 minutes, stirring occasionally, until zucchini is tender.

Stir in fettuccine.

Enjoy! 😉

From: Betty Crocker’s Best of Healthy & Hearty Cooking.

Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Chicken Tortilla Soup

serves 4 (1 1/2 cups ea.)
3 (6-inch) corn tortillas, cut into 1/4-inch strips
1/2 cup finely chopped onion
3 cups water
3 Tablespoons Watkins Chicken Soup Mix
1 cup peeled and diced fresh tomato
1 teaspoon Watkins Chili Seasoning
1/2 teaspoon Watkins Garlic Flakes
1/8 teaspoon Watkins Black Pepper
2 cups (10 oz) diced cooked chicken breast
1 Tablespoon lime juice

In a large skillet sprayed with Watkins Cooking Spray, saute tortilla strips for 5 minutes or until crisp. Place strips on a paper towel while preparing soup. In a large saucepan sprayed with Watkins Cooking Spray, saute onion for 5 minutes. Stir in water, chicken soup mix, water, tomato, chili seasoning, garlic, and black pepper. Add chicken. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 10 minutes, stirring occasionally. Remove from heat and stir in lime juice and tortilla strips. Serve at once.

Each serving equals:
171 calories,
3 gm fat,
25 gm protein,
11 gm carbohydrate,
321 mg sodium,
43 mg calcium,
2 gm fiber
DIABETIC EXCHANGES: 2 1/2 meat, 1 vegetable, 1/2 starch


Tuna Roll

1 package Watkins Pizza Crust Mix – white deep dish or whole wheat
2 cans (14 ounces) drained tuna
1 medium onion, finely chopped
½ teaspoon (2 mL) Watkins Celery Seed
¼ teaspoon (2 mL) Watkins Purest Granulated Black Pepper
½ teaspoon (1 mL) Watkins Sea Salt, ground
¼ cup (60 mL) green pepper, finely chopped
2 tablespoons (30 mL) melted butter

Measure 3 tablespoons Watkins Pizza Crust Mix, set aside. Mix remaining Watkins Pizza Crust Mix as listed on package direction. Roll out into 10″ by 16″ rectangle, using extra Watkins Pizza Crust Mix in place of flour if sticky. Combine remaining ingredients. Spread onto dough. Roll up and turn edge side down. Slice into 6 or 8 sections. Brush with melted butter. Bake for 25 – 30 minutes in a 375’F oven. Top with White Sauce. Serve hot.

White Sauce
½ cup (125 mL) Watkins Cream Soup and Sauce Base
½ cup (125 mL) flour
1 cup (250 mL) milk
1 ½ (375 mL) cup water
Watkins Purest Granulated Black Pepper, to taste
Watkins Sea Salt, to taste
Prepare sauce as per package directions. Serve warm.

Herbs ‘n’ White Sauce To White Sauce recipe add:
¾ teaspoons (3 mL) Watkins Parsley
1 ½ teaspoons (7 mL) Watkins Dill
¼ teaspoon (1 mL) Watkins Basil
¼ teaspoon (1 mL) Watkins Tarragon
1 ½ teaspoons (12 mL) Watkins Original Grapeseed Oil
¼ teaspoon (1 mL) Worcestershire sauce

Prepare sauce as per Watkins Cream Soup and Sauce Base direction.


Singing Cake

1 cup butter
2 cups brown sugar
3 eggs, separated
2 squares bitter chocolate, melted
1 cup raisins
2 teaspoons Watkins cinnamon
1 teaspoon Watkins cloves
4 cups sifted flour
1 cup strawberry jam
1 cup chopped nuts
2 teaspoons Watkins baking powder mixed in 1 cup buttermilk


Cream butter and sugar. Add egg yolks and stir. Add melted chocolate and stir. Add raisins. Add cinnamon, cloves, and flour, stir. Stir in nuts and jam.
Now add the baking powder to the buttermilk and quickly stir into the cake mixture. Fold in the stiffly beaten egg whites.
Quickly pour mix into angel food cake pan which has been sprayed with Watkins Cooking Spray and floured. Bake at 350 degrees until cake stops singing, about 45 minutes.


Make sure you time this so your guests are present during the baking. Once the cake is baked, the effect is over.



Watkins Healthy Mayonnaise

Here’s a recipe for homemade mayonnaise from Martha Stewart’s cookbook that has been Watkinized and revised for
your health. It is absolutely, outrageously good – and good for you!

2 eggs
1/4 tsp. Watkins Dry Mustard
3/4 tsp. Watkins Sea Salt (ground)
2 Tbsp. Freshly squeezed lemon juice
2 cups Watkins Original Grapeseed Oil
Combine the eggs, mustard, salt and lemon juice in a food processor or blender. Turn on machine and pour in the oil, drop by drop, until the mixture thickens. Add the remaining oil in a steady stream. Store, lightly covered in the fridge for up to 7 days.
Makes 2 1/2 cups.

Easy and delightful. Wonderful for egg salad. Use Garlic & Parsley Grapeseed Oil to
make Garlic Mayo – Yummy!


Family’s Favorite Potato Salad

This is my Mom’s recipe, only I added pickles and green peppers to it. My mother-in-law loves it when I put lots of pickles, peppers, and red onion in it. And I didn’t include the parsley this time.

We’re headed over there for the Memorial day BBQ. 🙂

Of course the recipe below was requested 😉


2 lb small red potatoes, unpeeled
6 eggs
3 celery stalks
1/4 cup finely diced red onion

For Dressing:

1/2 cup mayonnaise
1 tablespoon mustard seeds
1 green onion, including the tender green tops, finely chopped
1/4 cup finely chopped fresh parsley (optional)
1 teaspoon dry mustard
salt and pepper to taste


Boil the potatoes and eggs. I always put them in the fridge overnight to prevent the potato salad from turning out mushy.

Peel the potatoes and the eggs and cut into small chunks and toss them into a large bowl. Add the celery and red onion and toss briefly to mix. Set aside.

For Dressing: In a small bowl and using a fork, stir together the mayonnaise, mustard seeds, green onion, parsley, dry mustard, salt and pepper, mixing well. Pour the dressing over the potato and egg mixture and mix well.

For best flavor, cover and chill for up to 2 hours before serving. Sprinkle the parsley over the top and serve.

Enjoy! 🙂

Easy Low Fat Banana Pudding with Walnuts


2 pkg. (0.9 oz) JELL-O banana cream flavor fat and sugar free pudding
3 1/2 cups 1% milk
About 20 low fat nilla wafers
2 bananas thinly sliced
1 small container light cool whip
About 1/2 cup quartered walnuts (go easy on these, as they are high in fat)


Mix pudding and milk in bowl with whisk about 2 minutes.

Layer the bottom of a 2-qt. bowl with half of the nilla wafers. Add layer of 1/2 of the pudding. Add layer of 1/2 of the banana slices.

Then repeat the layers. Add the cool whip on top. Then sprinkle with the walnuts. Store in refrigerator.

Enjoy ~~ 🙂

Bowtie Tuna Broccoli Casserole


1 can chunk light albacore tuna in water
4 cups uncooked enriched bowtie noodles
3 cups steamed broccoli
1 can cream of mushroom soup
1 8 oz. low fat garden vegetable cream cheese
1/2 small onion, chopped
low fat grated cheddar cheese
1 cup low fat seasoned croutons
salt and pepper to taste
parsley flakes (optional)


Cook pasta until tender. Combine all ingredients in a baking pan or dish except grated cheese, croutons, and parsley flakes. Evenly top with croutons. Bake in preheated oven of 325 degrees for 20 minutes.

Top with cheese and bake for an additional 15 minutes. Sprinkle a little parsley flakes on top before serving.

Enjoy ~~ 🙂

Double Chocolate Brownies

By Devin Alexander Healthy Decadence


1/4 cup unsweetened applesauce
1 teaspoon vanilla extract
4 egg whites
1 cup sugar
1/4 cup unbleached, all-purpose flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon instant espresso powder
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 cup mini chocolate chips (semi-sweet) – I used the standard size, I didn’t have any of the mini sized on hand.
Butter-flavored cooking spray


Preheat the oven to 350 degrees. Spray an 8×8 inch non-stick cake pan with spray.
In a medium mixing bowl, using a sturdy whisk or spatula, mix the applesauce, vanilla, egg whites and sugar until they are well combined.

Add the flour, cocoa powder, espresso powder, baking powder, and salt. Stir the mixture until it is just combined and no lumps remain. Pour it into the prepared pan. Sprinkle the chips evenly over the top. Bake the brownies for 20-22 minutes or until a toothpick inserted in the center comes out dry (a few crumbs are okay).

Transfer the pan to a cooling rack and allow them to cool 5 minutes. Cut into 12 equal brownies. Makes 12 (1 brownie) servings.

Each brownie has: 88 calories, 2 g protein, 19 g carbohydrates, 1 g fat, less than 1 g saturated fat, 0 mg cholesterol, 1 g fiber, 133 mg sodium

Traditional Double Chocolate Brownies have: 260 calories, 3 g protein, 37 g carbohydrates, 12 g fat, 3 g saturated fat, 15 mg cholesterol, 1 g fiber, 165 mg sodium

This was so yummy, but without the guilt! 🙂

From: Devin Alexander Recipes

Easy Strawberry Cream Fruit Dip

I used fresh strawberries, sliced red and green apples, and grapes. It was delicious =)


3/4 cup marshmallow cream
1 cup low fat strawberry yogurt
2 tbsp. frozen orange juice, thawed
6 oz. fat free cream cheese, softened


In medium bowl, blend together the marshmallow cream and cream cheese until smooth. Mix well. Add yogurt and orange juice, stirring until well blended. Cover and refrigerate for two hours. Serve with your favorite fruits.