Low Fat and Fat Free Recipe Plan

1 egg scrambled on a non-stick pan

2 egg whites, scrambled with whole egg

oil free cooking spray (for eggs)

2/3 c. whole wheat flour

1/3 c. all-purpose flour

1/4 c. cornmeal

2 Tbsp. wheat germ

2 tsp. sugar

1 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 1/4 c. rice milk, soy milk, or skim milk

1 Tbsp. lemon juice

2 egg whites or substitute

Mix dry ingredients together. In another bowl, mix wet ingredients with a whisk until the mixture is a little foamy (about 30 seconds). Mix wet into dry. Make pancakes as usual.

6 c. diced cooked chicken

4 hard-cooked eggs -- coarsely chopped

2 c. thinly sliced celery

1 c. slivered pitted ripe olives

2 tsp. salt

1/4 tsp. pepper

1 c. low fat mayonnaise

6 tbsp. lemon juice

Place chicken, eggs, celery, olives, salt, and pepper in a bowl. Blend low fat mayonnaise and lemon juice together; add to chicken mixture and gently toss together. Chill about 1 hour before serving.

3 (6-ounce) cans drained, solid white tuna (in water)

1/2 cup chopped bell peppers

1/4 cup chopped celery

1/4 cup sliced onions

8-12 lettuce leaves (preferably green)

2 medium-size sliced tomatoes (8-12 slices total)

3 tbsp. fat-free Italian dressing

1 tbsp. dried oregano

1 tbsp. black pepper

4 (6-inch) pita breads

For this low fat recipe, combine tuna, green peppers, celery and onions in a bowl. In another bowl, combine dressing, black pepper and oregano, pour it over the tuna mix and stir. Refrigerate for a few hours. When serving, put 2-3 tomato slices and 2-3 lettuce leaves in each pita bread. Add tuna mix to pitas. There's enough for 4 servings.

1 cup salsa

2 tablespoons vegetable oil

1 tablespoon lime juice

2 garlic cloves

1/2 teaspoon salt or "to taste"

1/2 teaspoon ground cumin

1/2 teaspoon oregano

Plastic bag or marinator Skewers