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Low Calorie

Recipes

It feels good to eat well (and healthy)

All recipes are listed fall within the guidelines of the Cambridge programs for weight management. Recipes are listed by order of creation. Be sure to check out our YouTube channel for demonstrations of each recipe.

Portuguese Reisfleisch
 
(Pressure Cooker Required)
1 Sausage Link (Chourico or Linguica for Portuguese flavor) sliced and then quartered 
1 Bell Pepper diced
1 Medium White Onion diced
2 Carrots diced
2-3 Cloves Garlic minced
2 Cups Rice
2 Cups Chicken Stock
1 Tbsp. Light Butter
1 Tbsp. Paprika
 
1. Turn on pressure cooker with lid off, Choose a setting and allow it to warm up 
2. Melt butter in pressure cooker and then add diced pepper and onion stirring constantly until they     carmelize.
3. Add minced garlic and stir for 2 - 3 minutes until fragrant.
4. Add sausage pieces and stir for a minute or two.
5. Add rice, chicken stock and paprika and stir well.
6. Close lid and steam vent and cook for 6 minutes.
7. Turn off pressure cooker and vent the steam.
8. Remove lid, serve and enjoy.
 
Makes 6 servings 310 calories each.
Italian Ziti with Pepperoni
 
(Pressure Cooker Required)
4 Cups (1/2 box) Ziti or any pasta
28 oz. Can Crushed Tomatoes with Italian Herbs
1 Bell Pepper diced
1 Medium White Onion diced
2-3 Cloves Garlic minced
6 oz. Package Sliced Pepperoni
2 Cups Chicken Stock
1 Tbsp. Light Butter
1 Tbsp. Italian Seasoning
 
1. Turn on pressure cooker with lid off, Choose a setting and allow it to warm up 
2. Melt butter in pressure cooker and then add diced pepper and onion stirring constantly until they     carmelize.
3. Add minced garlic and stir for 2 - 3 minutes until fragrant.
4. Add crushed tomatoes and stir well
5. Add ziti, chiken stock, pepperioni and Italian herbs and stir well.
6. Close lid and steam vent and cook for 6 minutes.
7. Turn off pressure cooker and vent the steam.
8. Remove, serve and enjoy.
 
Makes 6 servings 347 calories each.
Cambridge Blueberry Super Oats Muffins
 
6 Scoops of Cambridge FFL Super Oats
1 Large Banana
1/2 Cup Plain Greek Yogurt
1/2 Cup Unsweetened Applesauce
1/2 Cup Blueberries
6 Packets Stevia in the Raw Sweetner
1 1/8 Tsp. Ground Allspice
2 Tsp. Baking Powder
2-3 Tbsp. Water
Muffin Tin
 
1. Preheat overn to 350 degrees
2. Blend banana and Greek Yogurt until smooth and set aside
3. Combine all dry ingredients in large mixing bowl and whisk until well blended
4. Add all wet ingredients to the bowl and mix by hand
5. Fold in blueberries
6. Spray muffin tin with cooking spray.
7. Fill each muffin cup 3/4 full - should result in 12 muffins
8. Bake for 25 min.
9. Allow to cool a few minutes and transfer to cooling rack.
10. Serve and enjoy.  
 
Makes 12 muffins 60.25 calories each.
Blazin' Buffalo Cauliflower
​
Batter:
1 Head Califlower (cut into florets 4-5 cups) or buy
frozen
3/4 Cup Flour
2 Tsp. Garlic Powder
2 Tsp. Onion Powder
1 Tsp. Paprika
1 Tsp. Cumin
1/4 Tsp. Salt
1/4 Tsp. Pepper
1 Cup Water (maybe more) to thin batter
1 1/8 Tsp. Ground Allspice
2 Tsp. Baking Powder
2-3 Tbsp. Water
2 Baking Sheets lined with Parchment Paper
​
Buffalo Sauce:
1 Tbsp. Light Butter
1 Cup Hot Sauce (or 1/2 hot sauce 1/2 BBQ for less heat)
 
1. Preheat overn to 450 degrees
2. Mix dry ingredients together and then form a well in the
    middle
3. Add water little by little until the batter is thick and runny.
    (This may require extra water)
4. Dip florets into the batter and shake off excess, then place
    pieces onto baking sheets.
5. Bake for 15 minutes then remove trays and flip florets and
    place back into over for another 15 minutes.
6. While florets are in oven melt butter and mix with hot sauce
    to make the buffalo sauce.
7. After removing florets for the second time from oven, dip all
    florets into sauce and place back onto trays.
8. Bake for another 15 minutes and then remove from oven.
9. Flip florets once more and place back into the oven for final
    15 minutes.
10. Remove from oven and glaze florets with remaining sauce.
11. Serve and enjoy.    
 
Makes 4 servings 136.25 calories each.
Chia Seed Pudding
​
2-3 Tbsp Chia Seeds (more seeds = thicker pudding)
1/2 Cup Milk or Juice of your preference
Optional: Add sweetener, spices or fruit to your preference
Mason Jar or Other Sealable Container
 
1. Add seeds to container
2. Add liquid and optional flavoring (remember to include those
    calories in your total) to container and seal container
3. Shake or stir mixture for 1 minute 
4. Place container in refridgerator and check back in 1 - 2
    hours to shake or stir again
5. Let sit in refridgerator for at least 4 hours (preferably over
    night).
6. Remove lid, serve and enjoy.
 
Makes 1 servings 160 - 220 calories or more depending on how you customize it. Please be aware that some people have
trouble digesting chia seeds wich may cause temporary stomach pain.
53 Calorie Chocolate Chip Pancake Cookies
 
1 3/4 Cups Carbquik Flour (sold online if needed)
1 Large Egg
1 Large Egg White
3/4 Cup Plain Greek Yogurt
1/2 Cup Stevia
1/4 Cup Truvia Brown Sugar Blend
1/2 Tsp. Salt
3/4 Tsp. Baking Soda
2 Tsp. Vanilla Extract
1 Cup Chocolate Chips
3 Cookie Sheets Lined with Parchment Paper
Mixer and mixing bowls
 
1. Preheat overn to 350 degrees
2. Cream together Greek Yogurt and both sugars in bowl and
    use mixer
3. Add egg and egg white to the mixture
4. Combine all dry ingredients in separate bowl
5. Gradually add dry mixture to wet mixture while mixer is
    turned on until fully combined
6. Fold in chocolate chips
7. Drop small teaspoon fulls of dough onto cookie sheets
8. Bake for 13 min. You will need to bake in batches
9. Remove from oven and allow to cool a few minutes and
    transfer to cooling rack if desired.
10. Serve and enjoy.  
 
Makes 36 cookies 53 calories each.
Cambridge Diet Jelly Donut Mug Cake
​
1 Tbsp. Light Butter
1 Large Egg
2 Tbsp. Stevia (Maybe less using Truvia)
2 Tbsp. Carbquik Flour (sold online if needed)
1 Serving Cambridge Diet Vanilla Shake (any formula)
1 Tbsp. Low Cal Milk (or water)
1 Tbsp. Stevia + 1 Tsp. Cinnamon for mixed topping (optional)
1 Tbsp. Low Calorie Jam
1 Coffee Mug
Microwave Oven
​
1. Melt butter in microwave for 15 seconds or more if needed
2. Cream together butter and sugar substitute
3. Add egg and mix
4. Add dry ingredients and mix
5. Add milk/water and mix
6. Drop jam in center and bury over with dough
7. Microwave 45 seconds or more if needed. Watch closely as
    cake may rise over mug.
8. Add topping and enjoy warm.
 
Makes 1 Serving. 359 - 389 calories using recommended products. Calories will vary greatly depending on ingredients used. Remeber, calories from shake 110 - 140 can be deducted from this total if usings shakes as meals on a Cambridge Diet weight management program.
Cambridge Ice Cream
​
A blender that can crush ice
1 Banana cut into small pieces and frozen
1 Serving of any flavor Cambridge Shake
1 Tbsp water or milk (any type)
Optional: sprinkles, choloate chips, low calorie jam, low calorie or sugar free sauce 
 
1. Add frozen banana pieces to blender
2. Add 1 serving of any Cambridge Shake
3. Add 1 Tbsp. liquid of your choice 
4. Blend together for a coupe of minutes, be sure to scrape
    sides of blender to make sure everything is blended well.
5. Serve with optional toppings if desired
 
Makes 1 servings 120 calories (not including the calories in the Cambridge shake) or higher depending on how you customize it with milk and toppings.
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