Low Calorie Ambrosia

I concocted this recipe tonight to create a healthier version of an old favorite.  It’s 174 calories per serving, no fat. I made it as two servings. It could be 4 servings but it’s really good and you’ll have a hard time stopping.

In a large bowl, mix an 8oz can of crushed pineapple (no sugar added in its own syrup), one box of sugar-free pistachio pudding, One can 15 oz of Mandarin oranges packed in water (with Splenda), and 6 spoonfuls of Fat Free Cool Whip.  Mix it up and chill.

I hope you like it as much as I do.

Number of servings

Serves  people

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Kraft – Cool Whip–Fat Free Whipped Topping Jkb, 5 TBSP	38	8	0	0	13	3
Jell-O – Sugar Free/Fat Free Instant Pudding (Mix Only) – Pistachio, 1 container (4 tbsp ea.)	100	24	0	0	1,360	0
Dole – Crushed Pineapple-No Sugar Added, 100% Pineapple Juice, 1 cup	140	36	0	0	0	32
Del Monte – Mandarin Oranges Packed In Water, No Sugar Added , 1.75 cup	70	12	0	1	9	11
Add Ingredient

Total:	348	80	0	1	1,382	46
Per Serving:	174	40	0	1	691	23

Healthy Turkey Sausage Baked Spaghetti

I surfed the web for baked spaghetti recipes to try to find a healthy one. There were several but none that seemed just right for me. I created this recipe. It makes 6 large servings at just 306 calories each. You could use fat free cheese I suppose but sometimes that doesn’t melt. I used part skim.

Preheat the oven to 375 degrees. Spray a casserole dish with cooking spray.

Cook half a box (6 oz) of multigrain or wheat spaghetti. I used Market Basket multigrain Plus angel hair. Any brand will do but use angel hair pasta.

I bought a package of lean turkey sausage, Italian style (with spices). The package was 20 oz-6 links so I took one out and used 5. Use just a pound of sausage.

Take the sausage out of the skins and fry in cooking spray. When browned, add the tomato, (well drained) and spices. When the pasta is done, drain that an add it to the pan. Mix through and pour half the sausage/pasta/tomato mix into the casserole dish. Sprinkle half a cup of shredded cheese. Pour the rest of the pasta/sausage mix in and cover with cheese.

Cover in foil and bake for 20-25 minutes.

Below is the list of ingredients and nutritional information. Note, it lists for the total recipe. Per serving is at the bottom.

 

Number of servings

Serves  people

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
4c – Salt Free Seasoned Bread Crumbs 30 g, 90 g	330	69	3	9	2	6
Egg Warning. This Does Not List Carbs – 1 Large, 1 egg	74	0	5	6	70	0
Jennie-O Ground Turkey – Fresh Ground Turkey (85% Lean / 15% Fat), 20 oz	1,100	0	85	95	475	0
Walmart Great Value – Minced Garlic (Correct), 5 g (1 tsp.)	5	1	0	0	0	0
Spices – Oregano, dried, 1 tsp, leaves	3	1	0	0	0	0
Spices – Basil, dried, 1 tsp, leaves	2	0	0	0	0	0
Spices – Pepper, black, 0.5 tsp	3	1	0	0	0	0
Campbell’s – 10 3/4 oz 98% Fat Free Cream of Mushroom, 0.5 container (1 3/10 cups ea.)	75	11	3	1	600	0
Add Ingredient

Total:	1,592	83	96	111	1,147	6
Per Serving:	265	14	16	19	191	1

Healthy Turkey Meatball Recipe

I was in search of a tasty and healthy meatball recipe today but nothing stood out from the various online searches. I decided to make up a new recipe and it’s delicious! So excited.

I used ground turkey 85%. The secret to these is that I used a half can of Campbell’s 98% fat free Cream of Mushroom soup which took this lean meat and added moisture I rarely get when I make turkey meatballs. The other special ingredient was a cup of 4c Salt-free Seasoned Breadcrumbs.

Preheat oven to 375 degrees

Mix all the ingredients in a bowl.

20 oz lean ground turkey,

1 tsp oregano

1 tsp dried basil

1 tsp minced garlic

1/2 tsp black pepper

1/2 can of Campbell’s 98% fat free Cream of Mushroom Soup

1 egg

1 cup 4C Salt Free Seasoned bread crumbs

Roll into one inch meatballs. Keep in mind that after I rolled them in balls and tried to fry them in Pam they fell apart. So I ended up with half a batch of delicious ground stuff (which I ate on lettuce leaves with tomato sauce). For the rest of them-which IS RECOMMENDED, bake them on a non stick cookie sheet at 375 degrees for about 8-10 minutes on each side.

I plugged the ingredients into an app on http://www.myfitnesspal.com (an AWESOME website and phone app) and received the information below. Based on 6 servings, it’s 278 calories per serving. It makes 40 meatballs.

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
4c – Salt Free Seasoned Bread Crumbs 30 g, 90 g	330	69	3	9	2	6
Egg Warning. This Does Not List Carbs – 1 Large, 1 egg	74	0	5	6	70	0
Jennie-O Ground Turkey – Fresh Ground Turkey (85% Lean / 15% Fat), 20 oz	1,100	0	85	95	475	0
Campbell’s – 98% Fat Free Cream of Mushroom Soup , 1 container (1 3/10 cups ea.)	150	23	6	3	1,875	0
Walmart Great Value – Minced Garlic (Correct), 5 g (1 tsp.)	5	1	0	0	0	0
Spices – Oregano, dried, 1 tsp, leaves	3	1	0	0	0	0
Spices – Basil, dried, 1 tsp, leaves	2	0	0	0	0	0
Spices – Pepper, black, 0.5 tsp	3	1	0	0	0	0
Add Ingredient

Total:	1,667	95	99	113	2,422	6
Per Serving:	278	16	17	19	404	1

After  you’ve eaten these and need to relax with a good book, please check my AMAZON PAGE for some great fiction.

Reviews for The Proteus Cure

The Proteus Cure has been out less than two weeks but has already gotten a few great reviews on Amazon.

“Love F Paul’s books, this latest collaboration is exceptional, sort of left it open for sequel. Maybe so,maybe not, enjoyed greatly just the same. Might try a Carbone book to see how she rates on her own.”

“When an author you know and an author you don’t work together, you can’t help but wonder what the finished product is going to be like. In a word, this was seamless. Incredible teamwork by two gifted individuals for story that kept me turning pages long into the night. It had me first asking “could we?”- then “should we- even though…..?”. The science was clear to understand without any feeling of being watered down. Hoping for a sequel!”

“Authors F Paul Wilson and Tracy Carbone have written a fantastic medical thriller, The Proteus Cure. Cutting edge cancer cure/genetics mixed with a layered deep conspiracy and characters that almost make you feel their struggle. It’s a non-stop action thriller that you’ll have a hard time putting down.”

CLICK HERE to get your copy now.

The Proteus Cure-Official May 1st Release Date

  IT’S HERE! MAY 1ST IS THE FORMAL RELEASE DATE SO BUY YOUR COPY TODAY! CLICK ANYWHERE IN THIS HEADING TO BE ONE OF THE FIRST TO GRAB THE KINDLE OR PRINT VERSION.

The Proteus Cure is a chilling medical thriller I co-wrote with NY Times bestselling author F. Paul Wilson. The formal release date is May 1st, but if you subscribe to this blog or just happen to come across this post, congratulations! You can buy this before everyone else! Here’s a bit about the book, which we’ve kept super secret until now.

“Paul Wilson and Tracy Carbone have penned a winner. The suspense is razor sharp and the characters masterfully drawn. Paul Wilson is at the top of the game, and Tracy Carbone is a welcome addition to the genre. You’ll love The Proteus Cure.” – Michael Palmer, NY Times best selling author of Political Suicide

In medical ethics, the line between right and wrong is often blurred. Who is to decide what is for the good of humanity?

Changing the world. One person at a time…

That is the mission statement of Tethys Hospital, run by Dr. Bill Gilchrist and his deformed sister, Abra. VG723, their revolutionary stem-cell-based therapy, appears to be capable of doing just that for the cancer patients who come to Tethys. VG723 is often their last hope. But if they match the protocol, they’re virtually guaranteed a cure.

Dr. Sheila Takamura, a young, dedicated oncologist, is proud to be involved in the clinical trials. Once the FDA approves it for widespread use, VG723 will revolutionize cancer therapy. That is why she’s alarmed when former patients return with bizarre syndromes. Yes, they’re cancer free, but they’re experiencing dramatic changes in their hair and skin and general appearance. When she investigates a possible link to the protocol, those patients start dying. As the body count grows, Sheila finds her own life in danger. She comes to suspect there might be a literal meaning behind the Tethys motto – but can she learn the truth in time to save herself and millions of others?

“Wilson is one of the masters of the medical thriller.” – Larry King

Please visit Tracy’s website for details about her other works and upcoming signings.