Category Archives: Downlow

All recipes within this category are healthy.

Mexican Lasagna, or, Tortilla Pie

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Submitted by Brad Waller
Serves 8

Ingredients

15 oz. corn (1 can) 15 oz. tomatoes (1 can)
16 oz. fat free refried beans (1 can) 15 oz. black beans (1 can)
15 oz. black olives (1 can) 6 flour tortillas
8 oz. salsa 1 lb. jalapeno jack cheese

Directions

  1. Slice the olives using an egg/mushroom slicer.
  2. Divide the diced tomatoes in half.
  3. Save ½ the can of tomatoes & combine the rest of the cans in a large bowl.  Add the salsa & cheese (grated). 
  4. Grease (or spray with Pam) a large round casserole dish approximately the diameter of the tortillas & lay down the first tortilla.  Spoon a layer of mix & repeat the layering until you are out of mix.  Add the last tortilla & the reserved tomatoes & some more cheese, if you like.
  5. Cook for 45 minutes at 350°F.  Slice into 8 pieces & serve.

Chef’s Note: Ounce measurements are estimated.  Basically just use one can of each of the ingredients. Calories are higher than I thought for this, as the olives add minimal volume & lots of calories from fat.  Call it 375 calories if divided in 8, 500 if by 6. Use whole wheat tortillas, skip the olives, & use low fat cheese & this might be healthy.

Brad’s Simple Spaghetti

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Submitted by Brad Waller
Serves 4-6

Ingredients

6 oz. tomato paste (1 small can) 12 oz. tomato sauce (1 medium can)
15 oz. stewed or stewed & diced tomatoes (1 large can) 1 pkg spaghetti noodles
salt Italian Seasoning
garlic

Carnivore Option

1 lb. ground meat of choice

Vegetarian Option

1 pkg frozen spinach 1 pkg firm tofu

Directions

  1. Empty all cans to a medium saucepan on medium heat. Season to taste. Experiment, add you own ideas.
  2. For the carnivorous option, brown the meat & add to the sauce.
  3. For the vegetarian option, drain the spinach & stir into sauce. Squeeze the tofu to drain & crumble into the sauce.
  4. Taste & adjust spices as tofu will dilute flavors a bit.
  5. Boil noodles to desired finish & serve with sauce.

Low Fat Chocolate Chip Banana Nut Bread

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Submitted by randilicious
12 Servings
260 calories, 10.4 g total fat, 36 mg cholesterol, 206 mg sodium, 31.3 g carbohydrate

Ingredients

2 eggs 2/3 c. white sugar
4 very ripe bananas, mashed ¼ c. apple sauce
1/3 c. nonfat milk 1 tbsp extra virgin olive oil
1 tbsp vanilla extract 1 tbsp Kahlua
1¾ c. all purpose flour 2 tsp baking powder
½ tsp baking soda ½ tsp salt
1/3 c. chopped walnuts 1 c. chocolate chips

Directions

  1. Preheat oven to 325°F. Spray bread pan with non-stick cooking spray then lightly dust with flour.
  2. In a large bowl, beat eggs & sugar until light & fluffy. Beat in bananas, apple sauce, milk, olive oil, vanilla extract, & Kahlua.
  3. In a separate bowl, sift together the flour, baking powder, baking soda, & salt.
  4. Stir flour mixture into banana mixture, mixing until well blended.
  5. Fold in walnuts & chocolate chips. Pour batter into prepared pan.
  6. Bake in preheated oven until golden brown & a toothpick inserted into the center of the loaf comes out clean (usually around 1 hour). 
  7. Turn bread out onto a wire rack & let cool.

Low Carb Tiramisu

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Submitted by Carli
Yields 18 Squares
6 Carbs per Square

Cake Ingredients

¼ c. butter ¼ c. heavy cream
2 large eggs ¾ Splenda
½ c. full-fat soy flour 1 tsp baking powder
¼ c. whole wheat or oat flour ½ tsp vanilla extract
¾ c. coffee 1 tbsp Splenda

Topping Ingredients

16 oz. cream cheese 1/3 c. Splenda
½ rum extract 2 c. heavy cream, whipped stiff

Cake Directions

  1. Preheat oven to 375°F.
  2. Spray a 13″x9″ pan with a non-stick cooking spray. In a small pan, heat the butter & cream until steaming hot. In a large bowl, beat eggs at high speed until light in color (don’t underbeat — they should become a pale lemony color.) Gradually beat in the ¾ c. Splenda & beat for 2 minutes. Lightly spoon the soy flour into a measuring cup & level off. Add wheat or oat flour, baking powder, salt, vanilla & hot cream mixture. Beat at low speed until smooth; pour into prepared pan.
  3. Bake at 375°F for 14-16 minutes or until cakes springs back when lightly touched in the center.
  4. In a 1 c. measure, combine coffee & 1 Tbsp. Splenda; mix well. Drizzle this over the warm cake. Cool completely.

Topping Directions

  1. In a large bowl beat the cheese until smooth & creamy. Beat in Splenda & rum extract. 
  2. In a large bowl, beat the cream until stiff peaks form; fold into cheese mixture until combined. 
  3. Spread evenly over cooled cake. Cover & chill at least 4 hours or overnight. To serve, cut into squares. Store in the refrigerator.

Mexican Beans & Rice

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6 Servings
206 Cal; 1g Fat (6% calories from fat); 6g Pro; 41g Carb; 0mg Chol; 319mg Sod

Ingredients

1 c. long-grain white rice, uncooked ½ tsp olive oil
1 c. onions, chopped 1 c. celery, sliced
1 clove garlic, minced 15 oz. pinto beans, canned, drained, & washed
8 oz. no-salt-added tomato sauce ½ c. water
1 tbsp ketchup 1 tsp chili powder
¼ tsp hot pepper sauce

Directions

  1. Cook rice according to package directions. 
  2. In a skillet, heat oil over medium heat add onions, celery, & garlic. Cook & stir until crisp-tender. 
  3. Add pinto beans, tomato sauce, water, ketchup, chili powder, & hot pepper sauce. Heat thoroughly, stirring occasionally. 
  4. Serve over rice.