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Nutrition Fact
Serving size: 12 oz
Amount per serving:
Calories: 125
Calories from fat: 0
Saturated Fat: 0
Cholesterol: 0g
Sodium: 140 mg
Total Carbs: 23g
Dietary Fiber: 1.3g
Calcium: 121mg
Sugars: 12.2g
Protein: 7
Potassium: 349mg

It’s easy to eat healthy “The Walden Way,” just switch to Walden Farms Calorie Free Specialties with no calories, fat, carbs, gluten or sugars of any kind. They’re delicious ingredients in recipes that help you enjoy a healthy lifestyle without giving up the great taste of so many of your favorite foods.
RECIPE SUGGESTIONS
  • BREAKFAST TREATS
    1 Package Pillsbury Crescent Rolls
    Cinnamon
    Splenda
    Walden Farms Calorie Free Fruit Spreads

    Open Crescent Rolls. Take triangles and sprinkle with mixture of Splenda and Cinnamon Roll loosely like a tube. Bake as directed on package. Cool. Fill with your favorite flavor Walden Farms Calorie Fruit Spreads
    Total: 200 calories, 10 gm fat, 25 carbs
  • STUFFED MUSHROOMS
    1 lb. mushrooms - cleaned
    3 tablespoons fat free sour cream
    2 tablespoons grated parmesan cheese
    2 tablespoons chopped chives
    2 tablespoons Fat Free Mayo
    2 tablespoons Walden Farms Calorie Free Balsamic Vinaigrette.
    3 tablespoons seasoned bread crumbs
    2 or 3 drops hot pepper sauce (optional).

    In a bowl combine all ingredients. Mix well. Place mushrooms on a cookie sheet with nonstick cooking spay, stuff with mixture. Broil 4-6 minutes or until lightly browned.
    Total: 3 stuffed mushrooms - 50 calories, 2 gm fat, 6 gm carbs
  • CREAMY PARSLEY VEGGIE DIP
    1 cup Walden Farms Fat Free Mayo
    1 cup reduced fat sour cream
    1/2 cup fresh parsley- chopped
    2 tablespoons chopped onions
    1 tablespoon Walden Farms Calorie Free Honey Dijon Dressing
    1 garlic clove, minced
    1/2 teaspoon salt
    1/4 teaspoons pepper

    Mix all ingredients. Cover and refrigerate at least 2 hours.
    Total: 1/4 cup dip - 40 calorie, 2.5 gm fat, 2 carbs
  • ASPARAGUS PEPPER SALAD
    1 lb. asparagus trimmed and cut into pieces.
    1/2 cup green, red and yellow peppers, chopped
    2 green onions thinly sliced
    1/3 cup Walden Farms Calorie Free Raspberry Vinaigrette Dressing

    Boil water, add asparagus. Boil for 3 minutes. Drain. Put in bowl and add peppers and onions. Drizzle with salad dressing. Toss and coat. Cover and refrigerate for 3-4 hours.
    Total for 1 cup: 50 calories, 0 fat, 9 carbs.
  • CHINESE CHICKEN SALAD
    4 Medium chicken breasts - cooked and cut into pieces
    3 celery stalks- chopped
    1 cup canned bean sprouts - drained
    1/2 cup Walden Farms Calorie Free French Dressing
    1/2 cup Walden Farms Calorie Free Mayo 2 tablespoons soy sauce 1/4 teaspoon onion powder
    1/4 teaspoon ground ginger
    1/4 teaspoon salt
    1/4 teaspoon pepper
    4 large leaves Romaine lettuce
    1/2 doz. green olive

    Mix all ingredients together. Place salad green on plate. Top with all ingredients and top with olives.
    Total: 1 cup is 219 calories, 4 gm fat, 2 carbs
  • TURKEY MEATLOAF
    2 lb ground turkey
    1 celery stalk chopped
    1/2 cup apple – chopped
    1/2 jar Walden Farms Calorie Free Apple Butter Fruit Spread
    2 teaspoons poultry seasoning
    1 egg
    1/4 cup flavored bread crumbs

    Mix all ingredients together and form a loaf. Top with Walden Farms Calorie Free Ketchup. Bake about one hour at 350 degrees.
    Total: 385 calories, 2 gm fat and 52 carbs for entire loaf cut into 3/4 inch slices.
  • APRICOT GLAZED HAM
    4 lbs cooked ham
    2 cups diet ginger ale
    1/2 cup Walden Farms Calorie Free Apricot Fruit Spreads
    1/4 cup brown sugar
    3 tablespoons Walden Farms Calorie Free Honey Dijon Dressing
    1/2 teaspoon ground ginger
    Whole cloves,

    Insert cloves about 1/4 inch deep into ham. Place ham on a rack in roasting pan. Pour ginger ale into pan. Loosely cover with foil Bake at 325 degrees for one hour. Mix all ingredients in bowl, brush mixture over ham. Bake uncovered 1 1/2 hours. Brush occasionally to glaze. Pour on remaining glaze before serving.
    Total 3 ounces of ham: 182 calories, 5 gm fat, 12 carbs
  • ITALIAN FISH FILLETS
    1 8 oz can tomato sauce
    2 teaspoons olive oil
    1 teaspoon Walden Farms Calorie Free Italian Dressing
    1/4 teaspoon salt
    1/8 teaspoon pepper
    4 fish fillets
    3 teaspoons shredded romano cheese

    In a bowl combine all ingredients except cheese. Pour 1/2 of the sauce into the bottom of a baking pan coated with nonstick spray oil. Arrange fish over sauce. Top with remaining sauce. Sprinkle with cheese and bake uncovered at 375 degrees for about 20 minutes.
    Total for one Fillet: 200 calories, 12 gm fat, 4 carbs
  • STUFFED MANICOTTI
    1 box manicotti
    1 package chopped meat
    1 cup shredded fat free mozzarella cheese
    1/2 cup bread crumbs
    1/4 cup fat free milk
    1 jar Walden Farms Calorie Free Marinara Sauce

    Boil manicotti noodles till done. Drain. Brown chopped meat in pan. Mix in mozzarella cheese and add bread crumbs and milk. Mix well and stuff into manicotti noodles. Top with Walden Farms Calorie Free Marinara Sauce
    Total for 2 manicotti:
  • CAULIFLOWER BAKE
    1 head cauliflower
    1 jar Walden Farms Calorie Free Alfredo Sauce
    1/2 cup parmesan cheese
    Salt and pepper
    Bring a pot of water to a boil and add cauliflower florets. When soft, drain and put in a bowl. Add jar of Walden Farms Alfredo Sauce and 1/2 cup parmesan cheese. Salt and pepper to taste.
    Total for one 3 ounce serving: Cal 330, Fat 16 Carb, 22
  • MAPLE-MUSTARD VEAL CHOPS WITH CARMELIZED APPLES
    4 medium veal chops
    1/4 cup Dijon mustard
    1/2 cup Walden Farms Calorie Free Honey Dijon Dressing
    1/4 cup Walden Farms Calorie Free Pancake Syrup
    1 tablespoon ground rosemary
    1/2 teaspoon salt
    1/4 teaspoon pepper
    4 Granny Smith apples peeled and cut into wedges

    Preheat oven to 425 degrees. Place veal on pan coated with cooking spray. Combine mustard, dressing and 2 tablespoons of pancake syrup. Add rosemary, salt and pepper and mix in small bowl. Brush on chops. Bake until done. While chops are cooking, heat a skillet and add apples. Sauté with remaining pancake syrup. Simmer until soft. Spoon over chops.
    Total per serving (one chop): 301 calories, 3 gm fat, 20 carbs.
  • ASIAN TURKEY BURGERS
    1 lb ground turkey
    1/2 cup chopped onion
    3 tablespoons chopped parsley
    2 tablespoons Worcestershire sauce
    1 minced green bell pepper
    1/2 cup Walden Farms Calorie Free Oriental Dressing
    1 tablespoon low sodium soy sauce
    2 teaspoons ginger
    1/2 teaspoon salt
    1/4 teaspoon pepper
    2 garlic cloves- minced

    Combine all ingredients in a bowl. Shape into patties. Place on nonstick skillet coated with cooking spray at medium heat. Cook till done.
    Total for 2 patties: 329 calories, 12.7 gm. fat, 25.2 carbs
  • MOCK RAISANETTES
    1 pint of blueberries
    1 jar of Walden Farms Calorie Free Chocolate Dip

    Clean and dry blueberries. Roll in Walden Farms Calorie Free Chocolate Dip. Place on dish and freeze. When chocolate hardens, they are ready.
    Total: 1/2 cup is 40 calories, 0 fat, 10 carbs
  • MOCK SMORES
    1 box of graham crackers
    1 jar of Walden Farms Calorie Free Marshmallow Dip
    1 jar of Walden Farms Calorie Free Chocolate Dip.

    Place one square of graham cracker on a dish. Spoon on Walden Farms Calorie Free Marshmallow Dip. Over that spoon Walden Farms Calorie Free Chocolate Dip. Cover with another square of grahram cracker and enjoy!
    Total per 1 serving: 30 calories, .5gm fat, 6 carbs
  • ORANGE COCONUT MARSHMALLOW TREATS
    1 package sugar free orange Jello
    1 cup coconut
    1 cup Walden Farms Calorie Free Marshmallow Dip

    Make jello as directed on package. Chill. When it is set, but still shakes easily take out or refrigerator and add coconut and Walden Farms Calorie Free Marshmallow Dip. Mix all ingredients well and chill until setting. When ready to serve top with remaining Walden Farms Calorie Free Marshmallow Dip.
    Total 1/2 cup: 140 calories, 10 gm fat, 12 carbs
MENU SUGGESTIONS
  • BREAKFAST
    4 ounces orange juice (60 calories, 0 fat, 13 carbs).
    2 Eggo Nutri-grain Pancakes (85 calories, 2.5 gm.fat, 14 carbs)
    Pour on Walden Farms Calorie Free Pancake Syrup (0 calories, 0 fat, 0 carbs).
    Cup of coffee or tea (5 calories,0 fat,0 carbs)with fat free milk (10 calories, 0 fat, 1 carb). Sweetened with non-caloric sweetener (Splenda).
    Total for breakfast - 245 calories, 5 gm. fat, 29 carbs
  • LUNCH
    Raw vegetables - 2 celery stalks (10 calories, 0 fat, 2 carbs)
    4 ounces broccoli (10 calories,0 fat, 3 carbs) and 4 carrot sticks (approximately 4 inches long) (15 calories, 0 fat, 3 carbs).
    Dip vegetable into Walden Farms Calories Free Dips (Bacon, Bleu Cheese, French Onion or Ranch) (0 calories, 0 fat, 0 carbs).
    One slice of WASA crispbread (30 calories,0 fat, 4 carbs) with Walden Farms Calorie Free Fruit Spread (0 calories, 0 fat, 0 carbs).
    Total for Lunch- 70 calories, 0 fat, 12 carbs
  • DINNER
    Salad - 2 ounces baby spinach (10 calories, 0 fat, 4 carbs) with 1/2 cup slivered almonds (70 calories, 8 gm. fat, 3 carbs) top with Walden Farms Calorie Free Creamy Bacon Dressing (0 calories, 0 fat, 0 carbs).
    Total- 80 calories, 8 gm fat, 7 carbs

    Porkchops or lambchops with mustard - 2 center cut loins of pork or lamb (165 calories/chop, 7 gm fat, 0 carbs). Remove from pan and pour Walden Farms Calorie Free Thick 'n Spicy BBQ Sauce (0 calories, 0 fat, 0 carbs) over meat. Place in a pan, top with Dijon mustard and broil till done.
    Total: 330 calories, 7 gm fat, 0 carbs

    Vegetable - half of a medium size sweet potato (70 calories, 0 fat, 14 carbs) topped with a tablespoon of Walden Farms Calorie Free Marshmallow Dip (0 calories, 0 fat,
    0 carbs).
    Total - 70 calories, 0 fat 14 carbs

    dessert - Walden Farms Calorie Free Chocolate Dip - 4 tablespoons (serve as a dessert pudding) (0 calorie, 0 fat, 0 carbs)

    Beverage - any calorie free soda or juice drink
    Total for Dinner - 480 calories, 15 fat, 21 carbs

  • BREAKFAST
    1 cup puffed wheat cereal (50 calories,0 fat,12 carbs) with 1/2 cup fat free milk (45 calories, 0 fat, 7, carbs). A non-caloric sweetener may be added (Splenda).
    1 slice of rye bread toasted (75 calories, 1 gm fat, 13 carbs) with Walden Farms Calorie Free Apple Butter (0 calorie, 0 fat, 0 carbs).

    Coffee or tea (5 calorie, 0 fat, 0 carb) with fat free milk (10 calories, 0 fat, 1 carb) sweetened with non-caloric sweetener (Splenda).
    Total for Breakfast - 185 calories, 1 gm fat, 33 carbs

  • LUNCH
    1 cup 1% cottage cheese (80 calories, 1 gm fat, 3 carbs). Mix in either Walden Farms Calorie Free Blueberry or Raspberry Fruit Spread (approximately 1 tablespoon)
    2 pieces of melba toast (25 calories, 0 fat, 6 carbs)
    Glass of Crystal Light Iced Tea (5 calories, 0 fat,0 carbs)
    Total for Lunch - 110 calories, 1 gm fat, 15 carbs
  • DINNER
    Arugula Salad - 2 ounces (10 calories, 0 fat, 4 carbs) with 1 ounce low fat feta cheese (60 calories, 4 gm fat, 1 carb) and 4 ounces of sliced fresh pear (60 calorie, 0 fat, 15 carbs). Top with Walden Farms Calorie Free Raspberry Vinaigrette Dressing
    (0 calories, 0 fat, 0 carbs).

    Buffalo Chicken - 2 chicken cutlets cut into pieces (140 calories/piece) (280 calories, 4 gm fat, 0 carbs) marinated in Walden Farms Thick 'n Spicy BBQ Sauce (10 calories, 0 fat, 0 carbs). Place in oven and bake at 350 degrees until done. Serve with Walden Farms Calorie Free Bleu Cheese Dressing (0 calories, 0 fat, 0 carbs).

    One whole potato cut into thin slices (approximately 8 ounces) (180 calories, 0 fat,
    44 carbs).Spray on Crisco oil and pour Walden Farms Calorie Free Classico Italian Dressing. Sprinkle with salt and pepper and bake till done.
    Beverage - diet soda or crystal lite juice (5 calories, 0 fat, 0 carbs)
    Total is 545 calories, 8 gm fat, 6 carbs

    dessert - scoop of fat free or no-sugar added ice cream (230 calories, 0 fat, 50 carbs) topped with Walden Farms Calorie Free Chocolate Syrup (0 calories, 0 fat, 0 carbs)
    Total for Dinner is 775 calories, 8 gm fat, 114 carbs
  • BREAKFAST
    4 ounces orange juice (60 calories, 0 fat, 13 carbs)
    1 cup Mini Wheats (180 calories, 1 gm fat, 41 carbs) with 1/2 cup fat free milk (45 calories,0 fat, 7 carbs). Optional: sweeten with non-caloric sweetener (Splenda).
    1 slice of oatbran bread, toasted (70 calories,1 gm fat, 13 carbs) topped with 1 tablespoon Walden Farms Peanut Spread (0 calories, 0 gm fat, 0 carbs) and spread with Walden Farms Calorie Free Fruit Spreads (0 calorie, 0 fat, 0 carbs).

    Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk (10 calories,0 fat, 1 carb). Sweeten with non-caloric sweetener (Splenda)
    Total for Breakfast is 405 calories, 5 gm fat, 77 carbs

  • LUNCH
    3 ounces tossed Romaine lettuce (16 calories,0 fat, 4 carbs) with 3 ounces fat free turkey breast (50 calories, 0 fat, 2 carbs) and one ounce reduced fat Swiss cheese (90 calories, 6 gm fat, 1 carb).Cut up turkey and Swiss cheese and toss with lettuce. Add Walden Farms Calorie Free Bacon Ranch Dressing (0 calorie, 0 fat, 0 carbs)
    1 slice sesame Wasa crispbread (50 calories, 0 fat, 9 carbs) with Walden Farms Calorie Free Fruit Spread (0 calories, 0 fat, 0 carbs).
    Total for Lunch- 211 calories, 6 gm fat, 16 carbs

    DINNER
    1 cup Progresso 99% fat free New England Clam Chowder (110 calories, 1.5 gm fat, 18 carbs)
    Shrimp and scallops scampi - 3 ounces (12 large) shrimp (90 calories, 1.5gm fat, .5 carbs) and 6 large scallops (75 calories, .5gm.fat, 2.5 carbs).
    Cook shrimp and scallops in 1 tablespoon olive oil (120 calories,14 gm fat, 0 carbs) with garlic powder or minced garlic, salt and pepper. When shrimp and scallops are done, pour on Walden Farms Calorie Free Scampi Sauce (0 calories, 0 fat, 0 carbs). Cook 4 ounces (1 cup) pasta (spaghetti or linguine) (185 calories, 1 gm fat, 37 carbs) drain pasta and pour seafood scampi over pasta and serve.

    dessert - 3 slices of fresh pineapple (75 calories, 0 fat, 21 carbs).
    Dip in either Walden Farms Calorie Free Chocolate or Marshmallow Dip (0 calories,
    0 fat, 0 carbs).
    Total for Dinner is 545 calories, 16.5 gm fat, 60.5 carbs

  • BREAKFAST
    4 ounces orange juice (60 calorie, 0 fat, 13 carbs)
    2 rice cakes with Walden Farms Calorie Free Grape Fruit Spread (70 calories, 0 fat, 15 carbs)
    1 eight glass of fat free milk with 2 tablespoons of Walden Farms Calorie Free Chocolate Syrup (90 calories, 0 fat, 13 carbs)
    Total for Breakfast is 220 calories, 0 fat, 41 carbs.

  • LUNCH
    2 slices whole wheat bread (150 calories, 2 gm fat, 28 carbs)
    1 ounce reduced fat provolone cheese (70 calories, 5 gm fat, 1 carb)
    2 leaves of Iceberg lettuce (4 calories, 0 fat, 0 carbs)
    2 thin slices of tomato (15 calories, 0 fat, 5 carbs).
    Spread on Walden Farms Calorie Free Russian Dressing (0 calories, 0 fat, 0 carbs).
    Glass of Crystal Light Peach Ice Tea or diet soda. (5 calories, 0 fat, 0 carbs).
    Total for Lunch is 289 calories, 8.5 gm fat, 35 carbs.
  • DINNER
    3 ounce tossed salad with tomatoes and cucumbers (43 calories, 0 fat, 7 carbs) top with Walden Farms Calorie Free Dressing (0 calories,0 fat, 0 carbs).
    Total for salad 43 calories, 0 fat, 7 carbs.

    Hamburger - 6 ounces 90% lean chopped beef (380 calories,8 gm fat, 0 carbs). Mix chopped meat with salt and pepper. Add 1/4 cup Walden Farms Calorie Farms Hickory Smoked BBQ Sauce (0 calories, 0 fat, 0 carbs). Broil until done.
    Take 2 portobello mushrooms (30 calories, 0 fat, 2 carbs. Clean mushrooms and remove stems. Drizzle with 1 teaspoon olive oil (30 calories, 6 gm fat, 0 carbs) salt and pepper and broil. Place broiled hamburger on one broiled portobello mushroom and put a slice of onion (20 calories, 0 fat, 6 carbs) on top.
    Pour on Walden Farms Calorie Free Ketchup (0 calories, 0 fat, 0 carbs). Top with another broiled portobello mushroom.
    Total for hamburger dish - 490 calories, 14 gm. fat, 10 carbs.

    Serve with coleslaw - shred 1 cup cabbage (16 calories, 0 fat, 2 carbs). Shred 4 ounces carrots (22 calories, 0 fat, 6 carbs). Mix together and add Walden Farms Calorie Free Coleslaw Dressing (0 calories, 0 fat, 0 carbs).
    Total for coleslaw is 38 calories, 0 fat, 8 carbs

    dessert - sliced apple (100 calories, 0 fat, 25 carbs) Walden Farms Calorie Free Caramel Dip (0 calorie, 0 fat, 0 carb) on top.
    Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk (10 calories, 0 fat, 1 carb). Sweeten with non-caloric sweetener (Splenda).
    Total for dessert: 115 calories, 0 fat, 27 carbs
    Total for Dinner is 686 calories, 14 gm fat, 45 carbs
  • BREAKFAST
    4 ounces orange juice (60 calories, 0 fat, 13 carbs). 2 slices turkey bacon(80 calories, 5 gm fat, 0 carb). 1 egg scrambled (large) (75 calories, 4.5 gm fat, 0 carbs). Spray pan with any spray oil, then scramble egg. Toast one multigrain English Muffin (140 calories, 1.5 gm fat, 28 carbs). Spread on Walden Farms Calorie Free Fruit Spread (0 calories, 0 fat, 0 carb).
    Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk (10 calories, 0 fat, 1 carb) sweetened with a non-caloric sweetener (Splenda).
    Total for Breakfast is 370 calories, 11 gm fat, 43 carbs
  • LUNCH
    Grilled Cheese Sandwich
    2 slices of whole wheat bread (150 calories, 2 gm fat, 28 carbs)
    Put 2 slices of fat free American cheese in between bread (60 caloreis,0 fat, 4 carbs). Put in pan with 1 tablespoon Butter Substitute (ie."I Can’t Believe Its Not Butter") (90 calories, 10 gm fat, 0 carbs). Brown on both sides.
    Glass of Crystal Light Iced Tea (5 calories, 0 fat, 0 carbs) or diet soda.
    Total for lunch is 305 calories, 12 gm fat, 32 carbs.
  • DINNER
    Shrimp Cocktail
    3 shrimp (90 calories, 1.5 gm fat, .5 carbs) with Walden Farms Calorie Free Seafood Sauce (0 calories, 0 fat, 0 carb).
    3 ounces of romaine lettuce-tossed. (16 calories, 0 fat, 1 carb).
    Top with Walden Farms Calorie Free Caesar Dressing (0 calories, 0 fat, 0 carb).
    Flounder Parmesan
    One large slice of Flounder or filet of Sole (120 calories, .5 gm fat, 0 carb). Dip fish into 1 beaten egg (75 calories,4.5gm fat, 0 carb) and then into flavored bread crumbs (35 calories, 1 gm fat, 6 carbs). Spray frying pan with cooking oil and brown on both sides. Remove fish and place in baking pan. Top with 2 thin slices of Fat Free Mozzarella cheese (45 calories, 0 fat, 1 carb)
    Pour Walden Farms Calorie Free Marinara Sauce (0 calories, 0 fat, 0 carb) over fish and bake in 350 degree for 15 minutes or until cheese is melted and bubbly.
    Vegetable - 1 cup of fresh spinach (washed) (20 calories, 6 gm fat, 4 carbs). Put in pan with 2 tablespoons of olive oil,with 3 cloves of crushed garlic 1/4 teaspoon red crushed pepper, salt and pepper to taste.
    (130 calories, 16 gm fat, 0 carb).

    Dessert
    Sugar free jello (10 calories, 0 fat, 0 carbs). Top with 1 tablespoon of Walden Farms Calorie Free Marshmallow Dip (0 calories, 0 fat, 0 carbs)
    Total for dinner is 435 calories, 19.5 gm fat, 11 carbs
  • BREAKFAST
    4 ounces orange juice (60 calories, 0 fat, 13 carbs). 1 cup Special K cereal (110 calories 0 fat, 23 carbs) with 1/2 cup fat free milk (45 calories 0 fat,7 carbs). Add 1/2 of a banana (sliced) (55 calories, 0 fat, 13 carbs). Sweeten with non-caloric sweetener if needed. 1/2 of a fat free bran muffin ( 82 calories, 0 fat, 9 carbs).
    Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk (10 calories, 0 fat, 1 carb) and sweeten with non-caloric sweetener (Splenda).
    Totals for breakfast are 367 calories, 0 fat, 67 carbs.
  • LUNCH
    Tortilla Wrap
    1 corn tortilla - 6" in diameter (45 calories, .5 gm fat, 9 carbs)
    Place 2 slices of fat free bologna (40 calories, 0 fat, 1 carb), 2 slices fat free turkey (50 calories, 0 fat, 2 carbs)and 2 slices reduced fat Colby cheese (80 calories, 5 gm fat,1 carb) on top. Top with Walden Farms Calorie Free French Dressing (0 calories,0 fat, 0 carb) and roll up.
    Glass of Crystal Lite Ice Tea (5 calories, 0 fat, 0 carb) or diet soda.
    Total for lunch is 220 calories, 5.5 gm fat, 13 carbs.
  • DINNER
    Grilled Lamb Chops
    Spaghetti Squash Alfredo

    Spray 2 medium size lamb chops with spray olive oil and sprinkle with rosemary, salt and pepper (390 calories, 5 gm fat, 0 carb). Top with 1 tablespoon Walden Farms Calorie Free Original BBQ Sauce (0 calories, 0 fat, 0 carb). Broil until done. Serve with addition Walden Farms Calorie Free Original BBQ Sauce or Walden Farms Calorie Free Ketchup.
    Bake spaghetti squash in oven at 350 degree till soft (81 calories, 2 gm fat, 20 carbs). Cut in half and remove seeds. Scrape squash till all insides are removed. Place in frying pan and with 2 tablespoons of light butter (100 calories, 11 gm fat, 0 carb. Turn till all spaghetti squash is coated. Pour on Walden Farms Calorie Free Alfredo Sauce (0 calories, 0 fat, 0 carb). Top with 1/2 cup grated parmesan cheese (230 calories, 16 gm fat, 2 carbs).
  • Dessert
    Hot Apple Cobbler

    1 cup of Granny Smith tart green apples cut into small pieces. (150 calories, 0 fat, 23 carbs). 1 tablespoon lemon juice (4 calories, 0 fat, 1.5 carbs) and 1/3 cup non caloric sugar substitute. Mix together and bake till soft. Remove from oven and add 2 tablespoons of Walden Farms Calorie Free Apple Butter Fruit Spread (0 calorie, 0 fat, 0 carbs). Top with one tablespoon Walden Farms Calorie Free Marshmallow Dip (0 calories, 0 fat, 0 carbs) or fat free whipped cream (10 calories, 0 fat, 2 carbs).
    Total for Dinner is 965 calories, 34 gm fat, 48.5 carbs
  • BREAKFAST         
    4 ounces orange juice (60 calories, 0 fat, 13 carbs)
    2 slices whole wheat toast (75 calories/slice), (150 calories, 2 gm fat, 28 carbs)
    2 tablespoons fat free cream cheese (25 calories, 0 fat, 2 carbs)
    Walden Farms Calorie Free Fruit Spreads (0 calories, 0 fat, 0 carbs)
    Coffee or Tea (5 calories,0 fat,1 carb)  with fat free milk (10 calories,0 fat, 1 carb)
    Sweetened with non-caloric sweetener( Splenda)
    Total for Breakfast-250 calories, 2 gm fat, 45 carbs
  • LUNCH
    Tuna wraps - 6 ounce can solid white tuna (in water) mashed (225 calories, 6.5 gm fat, 0 carbs). Mix with Walden Farms Calorie Free Mayo and 1 tablespoon of Walden Farms Calorie Free Thousand Island Dressing (0 calories, 0 fat, 0 carbs). Place some of the tuna mixture in a leaf of Romaine or Bib lettuce (8 calories, 0 fat, 0 carbs) and roll.
    Glass of Crystal Light just (5 calories, 0 fat, 0 carbs).
    Total for Lunch - 238 calories, 6.5 gm fat, 0 carbs
  • DINNER
    Chicken with Artichoke Hearts and Sundried Tomatoes
    Salad spring mix (8 calories, 0 fat, 1 carb) with tomatoes (20 calories, 0 fat, 5 carbs) and 1/2 cup of sliced cucumbers (18 calories, 0 fat, 1 carb). Top with Walden Farms Calorie Free Salad Dressing (0 calories, 0 fat, 0 carbs).
    Total of 46 calories, 0 fat, 7 carbs.

    Chicken - 2 chicken cutlets cut into pieces (280 calories). Brown in skillet with one tablespoon olive oil (120 calories, 14 gm fat, 0 carbs). Add one small jar of sundried tomatoes (drained) (30 calories, 3 gm fat, 2 carbs).
    Total - 457 calories, 23 gm fat, 8 carbs

    Vegetable - asparagus (4 ounces) cleaned and placed on a cookie sheet. Spray on Crisco olive oil and sprinkle with garlic powder, salt and pepper (10 calories, 0 fat,3 carbs). Add a pinch of crushed red pepper according to your own taste. Drizzle on Walden Farms Calorie Free Balsamic Vinaigrette Dressing (0 calories, 0 fat, 0 carbs).
    Total - 10 calories, 0 fat, 3 carbs

    dessert - fresh strawberries (about 4) (26 calories, 0 fat, 3 carbs). Dip in Walden Farms Calorie Free Chocolate Dip (0 calories, 0 fat, 0 carbs).
    Total - 26 calories, 0 fat, 3 carbs
    Total for Dinner - 539 calorie,s 23 gm fat,  21 carbs