Low Calorie Recipes

Cauliflower, Mushroom and Cheddar Casserole


  • 3 cups cauliflower, steamed until soft (about 12 minutes)
  • 1 cup fresh white mushrooms, chopped
  • 5 cloves roasted garlic
  • ½ lb low-fat cheddar cheese, diced
  • Butter-flavored cooking spray
  • 2 Tbsp ground soy nuts

Preheat oven to 350 degrees. In a large bowl, mix cauliflower, mushrooms, roasted garlic and cheese. Coat a small nonstick baking dish with cooking spray and pour in cauliflower mixture. Sprinkle ground soy nuts on top. Spray top with cooking spray and bake for 30 minutes.

Cooking Tip: To roast garlic, take whole unpeeled head of garlic and cut off top. Drizzle with 1 tsp olive oil, wrap in foil, bake at 275 degrees for 1½ - 2 hours. Roasted garlic can be stored in refrigerator for up to one week.

Spinach Tofu Dip


  • 1 bag fresh or frozen spinach
  • 1-2 cans or jars of artichokes
  • Small handful of sun dried tomatoes
  • 1 block silken tofu
  • Salt
  • Pepper
  • Parmesan cheese, grated
  • 2-4 Tbsp low-fat mayonnaise, sour cream or cream cheese
  • Garlic
  • Salsa
  • Hot Sauce
  • Smoked Cheese (provolone, gouda)

Preheat oven at 350 degrees. In food processor, blend spinach, sun dried tomatoes and half of the artichokes into small pieces. In large mixing bowl, combine this mixture with the tofu. Stir until well blended. Add mayonnaise or alternative for creaminess. Add garlic, salsa and hot sauce to taste. Stir in shredded cheese and remaining artichokes. Season with salt and pepper. Pour into small baking dish and top with sprinkled parmesan. Bake for 30 minutes. Serve on a crispy cracker.

Plum-Glazed Pork Loin


  • 3 ripe red plums, pitted and coarsely chopped
  • 2 tsp minced fresh ginger
  • 1 small onion chopped
  • 2 ½ Tbsp artificial sweetener
  • ¼ tsp cinnamon
  • ½ tsp curry powder
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 boneless pork loin roast (about 2 ½ lbs) trimmed
  • ¾ lb green beans, trimmed
  • 1 tsp Dijon mustard
  • 1 Tbsp cornstarch mixed with 1 Tbsp water

In a 5-6 quart slow cooker, combine plums, ginger, onion, artificial sweetener, vinegar, cinnamon, curry powder, and ¼ tsp each of salt and pepper. Stir until evenly distributed.

Sprinkle pork with remaining ¼ tsp of salt and pepper. Place the pork into the plum mixture in the slow cooker. Cook for four hours on HIGH or for six hours on LOW. Stir in green beans for last 25 minutes of cook time on HIGH or last hour of cook time on LOW. Remove pork and green beans from slow cooker. Pour sauce into a saucepan and stir in mustard. Over high heat on stovetop, whisk in cornstarch mixture. Cook for one minute or until thickened. Slice pork and drizzle with plum sauce.



  • 1 - 8oz container fat-free cream cheese
  • ½ lb soft tofu
  • ½ cup egg substitute
  • 6 packets artificial sweetener
  • ½ tsp vanilla
  • ¼ tsp almond extract
  • 6 Tbsp egg white substitute
  • ¼ tsp cream of tartar
  • Butter flavored cooking spray

Preheat oven to 350 degrees. In a large bowl using an electric mixture, beat together cream cheese, tofu, egg substitute, sweetener, vanilla, and almond extract until smooth and creamy. In a small bowl using an electric mixer, whip egg white substitute with cream of tartar until it forms stiff peaks. Gently fold whipped egg whites into cream cheese mixture. Coat an eight-inch square cake pan with cooking spray and pour in batter. Place cake pan into a baking pan and pour hot water into baking pan until it reaches halfway up the sides of the cake pan. Place in oven and bake for 30 minutes. Let cool and then refrigerate for at least four hours before serving.

To register for a free informational seminar or to make an appointment for a consultation with a bariatric surgeon at Jeanes, click here or call 215-728-CARE (2273).


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