Hazelnut - Mocha Torte

16 Slices
144 calories
13 carbs
9 grams fat
1 gram fiber
3 grams protein


1 1/2 cups hazelnuts or walnuts, toasted
2 tablespoons all purpose flour
2 teaspoons baking powder
3/4 cup refrigerated or frozen egg product, thawed or 3 eggs
1/3 cup sugar
1 recipe white mocha filling (see below)

Preheat oven to 350. Grease and flour two eight inch round cake pans. Set pans aside. In medium bowl, combine nuts, flour, and baking powder; set aside. In a blender or food processor, combine eggs and sugar; cover and blend or process until combined. Add nut mixture. Cover and blend or process until nearly smooth, scraping side of container occasionally. Divide batter between the prepared pans; spread evenly. Bake for 10-12 minutes or until a toothpick inserted in center comes out clean. Cool cake layers in pans on wire racks for ten minutes. Remove from pans. Cool completely on wire racks. Place one of the layers on a serving plate. Spread top with half of the white mocha filling. Top with remaining cake layer and remaining filling. Loosely cover. Chill frosted cake for 2 - 24 hours. If desired, garnish with chocolate curls.

White Mocha Filling: Place three quarters of an eight ounce container of frozen fat free whipped dessert topping in a medium bowl; thaw. In a small saucepan, combine two ounces of white baking chocolate (with cocoa butter), chopped, one tablespoon instant sugar free, fat free Suisse Mocha or French Vanilla style coffee powder, and one tablespoon fat free milk. Cook and stir over low heat until melted and smooth. Remove from heat. Stir in 1/2 cup of the whipped topping (it will melt). Cool mixture about five minutes. Fold melted mixture into remaining whipped topping in bowl.

To toast nuts, preheat oven to 350. Place nuts in shallow baking pan. Bake about ten minutes or until toasted. Cool nuts slightly. If using hazelnuts, place warm nuts in a clean kitchen towl. Rub nuts with towel to remove loose skins.

To make chocolate curls, carefully draw a vegetable peeler across the smooth side of a candy bar.

No Bake Chocolate Cheesecake

16 Slices
184 calories
15 carbs
11 grams fat
1 gram fiber
7 grams protein


1/2 cup finely crushed graham cracker crumbs
2 tablespoons butter, melted
1 envelope unflavored gelatin
3/4 cup fat free milk
2 ( 8 ounce) packages reduced fat cream cheese, softened
1 (8 ounce) package fat free cream cheese, softened
1 (8 ounce) carton fat free dairy sour cream
1/3 cup sugar or sugar substitute
2 teaspoons vanilla
4 ounces semisweet chocolate, melted and cooled

In a medium bowl, stir together graham cracker crumbs and melted butter until crumbs are moistened. Press mixture evenly onto bottom of an eight inch springform pan (may not completely cover bottom). Cover and chill while preparing filling.

In a small saucepan, sprinkle gelatin over milk; let stand for five minutes. Heat and stir over low heat just until gelatin is dissolved. Remove from heat. Cool for 15 minutes. In a large bowl, beat cream cheese with a mixer until smooth. Beat in sour cream, sugar and vanilla until well mixed; gradually beat in gelatin mixture. Divide mixture in half.

Gradually stir melted chocolate into half the mixture. Spoon half the chocolate mixture over chilled crust in pan; spread evenly. Carefully spoon half of the white mixture over chocolate mixture in small mounds. Using a narrow, thin-bladed metal spatula or a table knife, swirl chocolate and white mixtures. Top with remaining chocolate mixture, spreading evenly; spoon remaining white mixture over chocolate mixture in small mounds and swirl again. Cover and chill about six hours or until set.

To serve, using a small sharp knife, loosen cheesecake from side of pan; remove side of pan. Cut cake into wedges. If desired, garnish with chocolate curls.

Melon-Mango Ice Cream

3 Quarts about 24 (1/2 cup) servings
76 calories
15 carbs
1 gram fat
o grams fiber
2 grams protein


2 cups whole milk
2 cups buttermilk
2 cups fat free half and half
1 cup sugar
1 tablespoon vanilla
1 1/2 cups chopped cantaloupe
1 1/2 cups chopped mango

In large bowl, combine milk, buttermilk, half and half, sugar and vanilla. Stir to dissolve sugar. In a blender or food processor, combine cantaloupe and mango. Cover and blend or process until smooth. Stir pureed fruit into milk mixture. Freeze in 4-5 quart ice cream freezer according to manufacturers directions.

Black Forest Trifle

16 servings of about 2/3 cup
102 calories
22 carbs
1 gram fat
1 gram fiber
3 grams protein


1 (8 ounce) package no sugar added, low fat chocolate cake mix
1 (4 serving size) package sugar free instant chocolate pudding mix
2 cups fat free milk
1 pound fresh pitted dark sweet cherries or one 16 ounce package frozen, unsweetened, pitted dark sweet cherries, thawed and well drained
2 cups frozen fat free whipped dessert topping, thawed
unsweetened cocoa

Prepare cake mix according to package directions using an eight inch square or round cake pan. Cool cake in pan on a wire rack for ten minutes; remove cake from pan, cut cake into one inch pieces. Meanwhile, prepare pudding mix according to package directions using the two cups fat free milk; cover and chill about 30 minutes or until set. Place half the cake cubes in a 3 quart trifle bowl, spoon half of the cherries over cake; spread half of the pudding over cherries and top with half of the whipped topping. Repeat layers. If desired, sprinkle with cocoa powder or cherries.

Cranberry Beef Roast

6 Servings with 5 oz meat and 3/4 c sauce
413 calories
38 carbs
13 grams fat
3 grams fiber
35 grams protein


1 (3 pound) beef brisket
salt and pepper to taste
1 tablespoon oil
2 stalks celery, sliced
1 medium red sweet pepper, chopped
1 medium onion, chopped
1/2 cup water
1 clove garlic, minced
1 (16 ounce) can whole cranberry sauce
1 (15-16 ounce) can marinara or tomator sauce

Trim fat from brisket. Sprinkle with salt and pepper. In a 4-6 quart Dutch oven, cook brisket in hot oil about 10 minutes or until browned, turning once. Remove brisket from Dutch oven. Add celery, pepper, onion, water and garlic. Cook and stir over medium heat about five minutes, or just until vegetables are tender. Add the cranberry sauce and marinara sauce; cook until bubbly. Return brisket to the sauce mixture in Dutch oven. Cover and simmer about three hours or until brisket is tender. Remove the brisket; cover with foil and let stand while preparing sauce. Boil sauce gently, uncovered, for 5-10 minutes or until slightly thickened. Slice brisket. Serve with sauce.

Tangerine Cranberry Relish

10 Servings
37 Calories
0 grams Fat
10 grams Carbs
2 grams Fiber
0 grams Protein


1 12 ounce package fresh cranberries (3 cups)
2 medium tangerines
1/4 to 1/3 cup sugar or sugar substitute

Rinse cranberries under running water and discard any soft or old berries; set aside. Slice each unpeeled tangerine into fifths; remove seeds. Place tangerine slices in a food processor; cover and process until coarsely chopped. Transfer to a medium bowl. Add all but 1/2 cup of the cranberries to the food processor; cover and process until coarsley chopped. Add to tangerines in bowl; stir in the remaining 1/2 cup cranberries. Stir in enough of the sugar to sweeten to taste; cover and chill for one hour. Stir before serving.

Cranberry Pork Loin Chops

4 Servings
285 Calories
7 grams Fat
21 grams Carbs
1 gram Fiber
31 grams Protein


nonstick cooking spray
4 boneless pork loin chops cut 1/2 inch thick (about 1 1/4 pounds total)
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 cup canned whole cranberry sauce
2 tablespoons frozen orange juice concentrate, thawed
1 tablespoon honey
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg

Lightly coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium high heat. Sprinkle all sides of the chops with salt and pepper. Add chops to hot skillet, reduce heat to medium and cook for 8-10 minutes or until done, turning once. Remove chops from skillet; cover to keep warm. Meanwhile, in a small bowl, combine cranberry sauce, orange juice concentrate, honey, ginger and nutmeg. Add cranberry mixture to same skillet. Cook, uncovered, for 1-2 minutes or until sauce thickens slightly. Serve over pork.

Sweet Potato Casserole

10 Servings
229 Calories
13 grams Fat
27 grams Carbs
3 grams Fiber
4 grams Protein


3 large sweet potatoes (about 2 lbs) peeled and cut up
nonstick cooking spray
1/4 cup packed brown sugar or brown sugar substitute
2 eggs, slightly beaten
3/4 teaspoon ground nutmeg
3/4 teaspoon ground cinnamon
1/2 cup fat free milk
1 cup coarsley chopped pecans
1/4 cup brown sugar or brown sugar substitute
1/4 cup all purpose flour
3 tablespoons melted butter

In a covered large saucepan, cook sweet potatoes in enough lightly salted boiling water to cover for 25-30 minutes or until very tender. Meanwhile, preheat oven to 350 degrees. Lightly coat a 1 1/2-2 quart oval baking dish or a 2 quart square baking dish with nonstick cooking spray; set aside. Drain sweet potatoes; return to saucepan. Using an electric mixer or potato masher, mash sweet potatoes until smooth. Stir in 1/4 cup brown sugar, the eggs, nutmeg, and cinnamon. Add milk; stir to combine. Pour into the prepared baking dish. In a small bowl, combine pecans, 1/4 cup brown sugar, the flour, and melted butter, sprinkle over sweet potatoes. Bake, uncovered, about 30 minutes or until sweet potatoes are heated through and topping is golden brown. Serve warm.

The 10 Best Weight-Loss Tips Ever

Excerpts taken from Cosmopolitan Magazine, August 2009
Written by Zoe Ruderman


Losing pounds doesn't have to be torture. Adopt at least three of these behaviors--they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists--and you'll be thinner and healthier in days. (Plus the weight will stay off.)

1. Snack, but smartly.
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. Turn off the TV.
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. Step on the scale daily.
If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. Sculpt three times a week.
Doing 5 minutes each of push-ups, lunges, and squats (in 30 second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. Reach for your cell.
Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. Eat a big, balanced breakfast.
An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds--like egg whites and turkey bacon with whole-wheat toast.

7. Watch the booze.
One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda--three drinks that each have about 100 calories per serving.

8. Have fruit twice a day.
Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count--we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. Stay asleep longer.
Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. Visualize yourself thin.
When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

Tasty Tricks: Ways to Turn Your Favorite Dishes into Diabetes-Friendly Meals

Excerpts taken from Diabetes Forecast Magazine/November 2009
Written by Tracey Neithercott


One of the most repeated diabetes myths is this: People with diabetes must eat special foods. Truth is, whether you have diabetes or not, you should be eating more whole grains, vegetables, and fruits and fewer packaged items, fried foods, and refined carbohydrates. But that doesn't mean you have to stick to a diet of salad and yogurt. By employing some clever kitchen tricks, you can cut out excess calories, fat, carbohydrates, and sodium without sacrificing taste.

1..Adjust Portion Sizes. Before you alter your recipe, consider whether you can simply eat a little less of it. Example, if your pie recipe yields six servings, cut it into eight portions instead. Doing so would save 92 calories per slice of a 2,200 calorie pie.

2. Make Simple Swaps. Next time you dish out a plate of spaghetti, make sure it's the whole wheat kind. Eating rice? Choose brown rice instead of white. Swaps like this can help you get more nutrients without drastically altering the taste of a dish. Other ingredient substitutions are equally easy: Pick skim milk or 1 percent over whole. Cook with 3 tablespoons of unsweetened cocoa powder instead of an ounce of unsweetened bar chocolate. Try evaporated skim milk as a replacement for cream. Use two egg whites instead of a full egg (though usually some of a recipe's eggs should remain whole to maintain texture) or switch to Egg Beaters, which are also lower in cholesterol. And when creating a dip, skip the mayo or full-fat sour cream and use nonfat sour cream or fat-free plain Greek-style yogurt in its place.

Baking a dish is a little trickier since any changes you make will affect the final product's texture, density, and volume. An easy-to-adopt swap: Replace cooking oil with an equal amount of unsweetened applesauce or baby-food pureed prunes.

Finally, you can dump at least some of the salt. Experts agree that this one change won't cost you flavor since many recipes are already too high in sodium. A simple fix is to use herbs and spices instead.

3. Get More of the Good Stuff. Give yourself a double dose of vegetables or beans, and you'll eat less of the high-carb, high-fat, or high-calorie portion of the meal. Throw some broccoli and cauliflower into mac and cheese and you're bulking up on vegetables.

4. Become Meat Savvy. Certain meats (think ground beef, bacon and sausage) are high in saturated fat, a major dietary cause of high cholesterol. But eating healthfully shouldn't force you to scrap your favorite recipes. Instead pick lower-fat proteins: Ground turkey can sub for ground beef, turkey bacon for pork bacon, and turkey sausage or meat-free sausage for the fattier variety.

5. Be Smart About Fat. Skip saturated fats found in butter, certain meats, cream, and cheeses in favor of healthier fats from avocados, walnuts, and olive oil. Give sandwiches a feeling of richness without using mayo or cheese by including avocado slices. Though they're higher in calories than other veggies, avocados are packed with vitamins and made of healthful monounsaturated fats. Use hard cheeses like Parmesan (they're lower in fat) instead of softer ones, or picking reduced-fat or low-fat versions instead.

6. Save the Best for Last. The reason most recipes call for butter, butter, and more butter is that fat adds fullness of flavor. But if you're trying to cut back, do most of your sauteeing or roasting with cooking spray or a little olive oil. Then, as a finishing touch, add a teensy bit of butter for flavor. Except when baking, you can greatly reduce the amount of oil a recipe calls for, then add a drizzle of flavored oil at the end.

You can slim down a meal and make flavors pop by topping your dish with an indulgent ingredient. So, sprinkle a little Parmesan cheese over your pasta, but don't dump in a cupful.

7. Think Outside the Box. Sometimes the best way to make a recipe healthier is to reinvent it. Lasagna is just as ooey-gooey when transformed into lasagna rolls, but since each roll requires less cheese and fewer noodles, it's much more diabetes friendly. Similarly, baked chicken that's seasoned and rolled in Japanese panko bread crumbs (airier and crunchier than the typical crumb) is every bit as tasty as fried chicken.

8. Go Easy on Yourself. Even professional chefs can't get a recipe right on the first try, so don't beat yourself up if it takes a few dinners to find success. Don't be afraid of experimenting. Once you've modified a recipe to your liking, you can enjoy it over and over again.

Double Chocolate Cake

20 Servings (1- 2 1/2 inch square)
135 Calories
4.5 grams Fat
21 grams Carbs
1 gram Fiber
3 grams Protein


1 1/2 cups all-purpose flour
1/2 cup unsweetened cocoa powder
1 teaspoon baking soda
pinch salt
1/4 cup canola oil
1/4 cup unsweetened applesauce
2 whole eggs
1/2 cup Splenda sugar blend
1/4 cup light brown sugar
1 cup low-fat buttermilk
2 teaspoons vanilla
1/3 cup mini chocolate chips
1/4 cup sugar-free chocolate syrup

Preheat the oven to 350. Coat a 9x13 inch pan with cooking spray. Dust very lightly with a bit of flour. Combine the flour, cocoa powder, baking soda, and pinch of salt in a large bowl. Set aside. In another bowl, beat together the oil and applesauce on medium with an electric mixer. Add the eggs, one at a time, and beat well. Add in half the Splenda and brown sugar alternately with half of the buttermilk. Repeat until all the buttermilk is used. Add in the vanilla and beat for 30 seconds. Fold in the chocolate chips by hand. Pour the batter into the prepared pan, and bake for about 20 minutes, or until a toothpick inserted in the center comes out clean. Let the cake cool in the pan for about 10 minutes. Cut into squares and place on individual plates. Drizzle with some chocolate syrup, and serve the cake warm or at room temperature.

Classic Baked Artichoke Dip

28 Servings (3 1/2 cups)
45 Calories
2.5 grams Fat
2 grams Carbs
o grams Fiber
2 grams Protein


1/2 cup reduced fat mayonnaise
1/4 cup grated fresh parmesan cheese
1/4 cup finely chopped celery
1/4 cup finely chopped onion
2 tablespoons minced parsley
1 teaspoon garlic powder
1/2 teaspoon fresh ground black pepper
1/2 teaspoon salt
pinch ground red pepper
1 (14 oz) can artichoke hearts, drained and chopped
12 oz. fat-free cream cheese
4 oz. reduced-fat cream cheese

Preheat the oven to 350. Coat a 2 quart casserole dish with cooking spray. In a large bowl, combine all the ingredients, and stir until well blended. Spoon the mixture into the prepared dish, and bake for 30 minutes. Serve with whatever crackers, raw veggies that you prefer.

Pork Chops Stuffed with Apples and Dates

8 Servings
1 Chops plus 5 tablespoons of stuffing
230 Calories
10 grams Fat
14 grams Carbs
2 grams Fiber
22 grams protein


2 tablespoons sweet Madeira wine, divided
2 cups chopped gala apples, unpeeled
1/2 cup pitted dates
2 tablespoons coarsley chopped walnuts
2 tablespoons minced fresh thyme
1 teaspoon honey
8 (4 oz) lean boneless pork chops (3/4 to 1 inch thick)
2 teaspoons canola oil

Combine the wine with the apples, dates, walnuts, thyme and honey. Make a horizontal slit in each pork chop. Stuff equal portions of the mixture into each chop. Sprinkle each chop with salt and pepper. Heat a large skillet over medium heat. Add half the canola oil, and sear 4 of the chops for about 7 to 8 minutes per side. Add the remaining oil to the pan, and repeat with the remaining chops.

Just As I Am

Taken from Public Safety Communications Magazine, October 2009
Written by Brigid Blaschak

This is not a recipe, but something I felt need to be remembered when trying to lose weight and/or eat healthy.

There's a TV commercial that makes me cringe every time I see it. It's for a weight-loss program that provides pre-packaged foods and that's endorsed by retired football players, a has-been 1970s pop idol and a buxom blonde who likes sports and tosses a football. The latest ad includes the aforementioned 1970s has-been pop star and a "normal" person. This "average Jane" proclaims to have lost 60 pounds on the program. She says her goal was to lose 40 pounds, but that it was "so effortless," she lost 20 pounds more. Yeah - I bet. I also have some swampland...

Fine, I'll give Plain Jane kudos for the weight loss. Maybe it was effortless for her, but take notice of the fine print at the bottom of the screen that appears for two milliseconds: "Results not typical." It begs the question. What is typical?

Most people can lose 10-20 pounds in the first few weeks of a diet. It's a great boost, but as your body adapts to the new conditions, weight loss begins to taper and often stops altogether. Then you get sick of the bananas and/or Acai berries and you slip slowly back into your old habits and the weight creeps right back. I don't need to look up statistics on this. I've lived it more times than I can count. In the end, about 5% of people who lose weight keep it off.

I'm fortunate to finally be in the rare 5%, and I can tell you it wasn't "effortless." To tell the truth, I'm glad it wasn't. I've found that things don't mean much if you don't work for them.

The hardest thing I've dealth with was accepting myself as I was, right at the moment. It's difficult to make the small changes, knowing that it won't result in anything noticeable for weeks, maybe months. In this day and age when instant gratification is king, we want things done yesterday. It's this attitude that spawns the demand for "get thin quick" schemes that often put you in a worse state than when you started.

So it's essential to accept yourself just the way you are. You don't need to love the way you look (who does?), but at least be grateful for the body you have. It's not perfect, but on one's is. Even supermodels need to be airbrushed. The simple fact that you can get up every morning and make a living says your body works. Maybe it doesn't work as efficiently as it should, but it works and you have a base upon which to build.

Accepting yourself takes the desperation out of your actions, makes you less susceptible to fad diets and makes it easier to take those sustainable baby steps to lasting change. So think about those little steps you can take right now, like taking the stairs or drinking water instead of a soda. When you only have to worry about small changes, you can concentrate on the much harder task of accepting yourself. You are who you are and it's essential to honor your uniqueness which is completely separate from your size, shape and level of fitness. This is the road to acceptance and breaking the get-thin-quick cycle.

Mango Surprise Smoothie

1 Serving
268 Calories
5 grams Protein
53 Carbs
6 grams Fat
4 grams Fiber

1/4 cup mango cubes
1/4 cup mashed ripe avocado
1/2 cup mango juice
1/4 cup fat-free vanilla yogurt
1 tablespoon freshly squeezed lime juice
1 tablespoon sugar
6 ice cubes

Combine all ingredients in a blender. Process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired.

Chocolate Oatmeal Cookies

Need a chocolate fix? Bake these cookies without feeling guilty. This recipe swaps butter with canola oil to slash fat and uses whole wheat flour and rolled oats to double the fiber. The ground cinnamon may help control blood sugar. You'll fall in love at first bite...

Makes approximately 40 cookies
62 Calories
2 grams Fat
11 Carbs
1 gram Fiber
1 gram Protein

1/2 cup whole wheat flour
1/2 cup all purpose flour
3 tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 cup unsweetened applesauce
1/4 cup canola oil
1/2 cup packed brown sugar
3/4 cup confectioners sugar
1 large egg
1 teaspoon vanilla
1 1/4 cups rolled oats
1/2 cup chopped dates

Preheat the oven to 350. Coat no stick baking sheets with no stick spray or line with parchment paper.

In a small bowl, combine the whole wheat flour, all purpose flour, cocoa powder, baking powder, baking soda, salt and cinnamon.

In a large bowl, combine the applesauce, oil, brown sugar, confectioners sugar, egg and vanilla. Mix until well blended. Add the flour mixture and mix well. Stir in the oats and dates. Drop by rounded teaspoonfuls onto the prepared baking sheets, leaving two inches between cookies. Bake for 10-12 minutes, or until very lightly browned. Do not overbake. Remove the cookies to a wire rack to cool. Or, if using parchment paper, slide the cookies and paper onto a countertop to cool.

Spinach-Artichoke Dip

10 Servings (2 1/2 cups)
Following is per 1/4 cup or 1 Serving:
60 Calories
1 gram Fat
9 Carbs
3 grams Protein


1 (10 ounce) box frozen cut spinach, cooked, cooled and squeezed to drain
1/2 cup artichoke hearts (from 14 oz can), drained, finely chopped
2 medium green onions, chopped (2 tablespoons)
1 small clove garlic, finely chopped
1 1/2 cups fat-free sour cream
1/4 cup freshly grated parmesan cheese
1/4 cup fat-free mayonnaise
1/4 teaspoon coarse salt (kosher or sea salt)
1/4 teaspoon pepper

In medium bowl, mix all ingredients. Refrigerate 2 hours before serving.

Barbecue Portobello Quesadillas

4 Servings
311 Calories
43 Carbs
13 grams Fat
11 grams Protein
5 grams Fiber


1/2 cup barbecue sauce
1 tablespoon tomato paste
1 tablespoon cider vinegar
1 chipotle chile in adobo sauce, minced, or 1/4 teaspoon ground chipotle pepper
1 tablespoon plus 2 teaspoons canola oil, divided
1 pound portobello mushroom caps (about 5 medium), gills removed, diced
1 medium onion, finely diced
4 (8-10 inch) whole wheat tortillas
3/4 cup shredded monterey jack cheese

Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.

Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.

Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3-4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.

Pineapple Salsa

4 Servings
35 Calories
0.6 grams Protein
0.8 grams Fat
7 carbs
1 gram fiber


2 cups finely chopped fresh pineapple
1 cup seeded, diced, unpeeled tomato
1/2 cup peeled, seeded, and diced cucumber
1/4 cup finely chopped shallot
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped jalapeno
1 1/2 tablespoons red wine vinegar
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt
1 clove garlic, minced

Combine all of the ingredients in a medium bowl, and toss well. Let stand at room temperature for 1 hour. Serve salsa with chicken, pork, or shrimp.

Minnesota Wild Rice

4 Servings
203 Calories
8 grams Protein
3.5 grams Fat
36.5 Carbs
3.5 grams Fiber


1 cup uncooked wild rice
2 1/2 cups water
1/2 cup canned beef consomme, undiluted
1 tablespoon margarine
2 cups sliced fresh mushrooms
3/4 cup chopped celery
3/4 cup chopped onion
1/4 cup dry sherry
1/4 teaspoon pepper

Rinse wild rice in 3 changes of hot water, and drain. Combine rice, 1 1/2 cups water, and consumme in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 1 hour and 10 minutes or until rice is tender; set aside.

Melt margarine in a nonstick skillet over medium heat. Add the mushrooms, celery, and onion; saute 10 minutes or until tender, stirring frequently. Add mushroom mixture, sherry, and pepper to rice mixture; stir well. Cook over medium heat, uncovered, 5 minutes or until liquid evaporates, stirring frequently.

Rainier Cherry Crumble

10 Servings (about 2/3 cup)
298 calories
9 grams fat
4 grams protein
55 carbs
3 grams fiber


cooking spray
2 tablespoons cornstarch
2 tablespoons fresh lemon juice
dash of salt
3 pounds very sweet cherries, such as rainier, pitted
1 cup all-purpose flour
1 cup packed light brown sugar
1 tablespoon finely chopped almonds, toasted
1/4 teaspoon ground cinnamon
1/8 teaspoon salt
7 tablespoons chilled butter, cut into small pieces


Preheat oven to 400. Place a nine inch cast-iron skillet in preheated oven; heat 5 minutes. Remove pan from oven, and lightly coat with cooking spray.

Combine cornstarch, juice, dash of salt, and cherries in a large bowl, tossing well to coat. Pour cherry mixture into prepared pan.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next four ingredients (through 1/8 teaspoon salt) in a medium bowl; cut in butter with a pastry blender or two knives until mixture resembles coarse meal. Sprinkle flour mixture over cherries. Place skillet on a jelly-roll pan. Bake at 400 for 35 minutes or until filling is thick and bubbly and topping is browned. Remove from oven; let stand 20 minutes. Serve warm.

Grilled Fiesta Shrimp

6 Servings
391 Calories
8 grams fat
38 grams protein
40 carbs
3 grams fiber


2 pounds large shrimp, peeled and deveined
1 tablespoon olive oil
2 teaspoons creole seasoning, divided
1/2 cup (2 ounces) preshredded Mexican blend or cheddar cheese
1/2 cup drained canned whole kernel corn with sweet peppers (such as green giant)
3 tablespoons chopped fresh cilantro
1 (15 ounce) can black beans, rinsed and drained
4 cups hot cooked long grain rice


Prepare grill to medium-high heat. Arrange shrimp in the center of a large piece of heavy-duty aluminum foil. Drizzle oil over shrimp; sprinkle with 1 teaspoon creole seasoning, tossing to coat. Top shrimp with cheese, corn, cilantro, and beans; sprinkle with the remaining creole seasoning. Fold opposite ends of foil together; crimp to seal.

Place foil packet on prepared grill; cover and cook 15 minutes or until shrimp are done. Serve over hot cooked rice.

Banana-Oatmeal Chocolate Chip Cookies

2 Dozen Cookies (1 cookie per serving)
115 calories
4 grams fat
2 grams protein
19 carbs
1 gram fiber


1/2 cup mashed ripe banana (1 medium)
1/2 cup packed brown sugar
1/4 cup butter, softened
1/4 cup granulated sugar
1 teaspoon vanilla
1 large egg
1 1/4 cups all-purpose flour
2 cups old-fashioned oats
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup semisweet chocolate chips
cooking spray


Preheat oven to 350. Combine first five ingredients in a large bowl; beat with a mixer at medium speed until smooth. Add egg; beat well.

Weigh or lightly spoon flour mixture into dry measuring cups; level with a knife. Combine flour, oats, baking soda, and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl; beat with a mixer at medium speed until well blended. Stir in chocolate chips.

Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350 for 18 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool completely on wire rack.

Pennsylvania Dutch Potato Salad

8 Servings
265 calories
8 grams fat
8 grams protein
43 carbs
3 grams fiber


2 3/4 pounds Yukon gold potatoes
2 cups chopped yellow onion
1/2 cup chopped celery
1/2 cup shredded carrot
2 large hard boiled eggs, chopped
3 applewood-smoked bacon slices, diced
1/2 cup sugar
1/2 cup water
1/4 cup white vinegar
2 tablespoons cider vinegar
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1/4 teaspoon dry mustard
2 large eggs, lightly beaten
3 tablespoons chopped fresh parsley


Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Cool 10 minutes; peel and chop. Combine potatoes, onion, celery, carrot, and chopped eggs in a large bowl.

Cook bacon in a large nonstick skillet over medium heat until crisp, stirring occasionally. Remove bacon from pan with a slotted spoon, reserving 2 tablespoons drippings in pan. Combine sugar, 1/2 cup water, white vinegar, and next five ingredients (through beaten eggs); stir with a whisk. Add sugar mixture to pan; cook 8 minutes over medium heat or until slightly thick, stirring constantly with a whisk. Pour sugar mixture over potato mixture, stirring gently to combine. Add reserved bacon and parsley; toss gently to coat. Serve warm or at room temperature.

Cheddar Burgers with Red Onion Jam

4 Servings
395 Calories
14 grams fat
34 grams protein
36 carbs
3 grams fiber


Jam:
1 teaspoon olive oil
4 cups vertically sliced red onion
4 teaspoons sugar
4 teaspoons red wine vinegar
3/4 teaspoon chopped fresh thyme

Burgers:
3/4 teaspoon chopped fresh oregano
1/2 teaspoon salt
1/4 teaspoon garlic powder
1 pound extra-lean ground round
cooking spray
4 (1/2 ounce) slices white cheddar cheese
4 (1 1/2 ounce) hamburger buns, toasted
4 teaspoons mayonnaise

Prepare grill to medium-high heat. To prepare jam, heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; saute 5 minutes. Reduce heat to medium-low; stir in sugar, vinegar, and thyme. Cover and cook 10 minutes or until onion is very tender. Remove from heat.

To prepare burgers, combine oregano, salt, garlic powder, and beef. Divide mixture into 4 equal portions, shaping each into a patty. Place on grill rack coated with cooking spray; cook 2 minutes. Turn patties over. Place one cheese slice on each patty; cook 2 minutes or until done.

Spread cut sides of each bun with mayonnaise. Place one patty on bottom half of each bun; top each with 1/4 cup onion jam and bun top.

Pan-Seared Shrimp Po'Boys

4 Servings
401 Calories
12 grams fat
30 grams protein
44 carbs
3 grams fiber


1/3 cup reduced fat mayonnaise
2 tablespoons sweet pickle relish
1 tablespoon chopped shallots
1 teaspoon capers, chopped
1/4 teaspoon hot pepper sauce
1 pound peeled and deveined large shrimp
1 1/2 teaspoon salt-free cajun seasoning
2 teaspoons olive oil
4 (2 1/2 ounce) hoagie rolls
1/2 cup shredded romaine lettuce
8 thin tomato slices
4 thin red onion slices

Combine first five ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Combine shrimp and cajun seasoning in a bowl; toss well. Add olive oil to pan, and swirl to coat. Add shrimp to pan; cook 2 minutes on each side or until done.

Cut each roll in half horizontally. Top bottom half of each roll with 2 tablespoons lettuce, 2 tomato slices, 1 onion slice, and one quarter of shrimp. Spread top half of each roll with about 2 tablespoons mayonnaise mixture; place on top of sandwich.

Carrot and cabbage slaw makes for a crunchy side dish. Combine 4 cups shredded green cabbage and 1 cup shredded carrot in a large bowl. Combine 3 tablespoons reduced-fat mayonnaise, 1 tablespoon cider vinegar, and 1/4 teaspoon celery seeds in a small bowl. Add mayonnaise mixture to cabbage mixture; stir well.

Grilled Chicken & Mango Wraps

4 Servings


1/4 cup Hellman's light mayonnaise
1 Knorr garlic minicube, crumbled
1 tablespoon lime juice
1 1/2 teaspoon chopped fresh cilantro
1/4 teaspoon ground cumin
4 burrito size whole wheat tortillas or sandwich wraps
4 large lettuce leaves
1 pound boneless, skinless chicken breasts, grilled and thinly sliced (or 1 pound refrigerated or leftover pre cooked chicken or turkey)
1 ripe mango, peeled and sliced
1 ripe avocado, sliced
1/4 cup thinly sliced red onion

In small bowl, combine first five ingredients; set aside. On tortillas, evenly layer remaining ingredients, then drizzle with mayonnaise mixture. Roll up and enjoy!!!

Caribbean Rice

4 Servings
249 Calories
2 grams fat
54 grams carbs
2 grams fiber
4 grams protein

To toast the coconut, cook it in a dry skillet over medium heat, shaking the pan often, for 2-3 minutes, or until fragrant and golden.


2 1/4 cups water
1 cup long-grain white rice
1 (8 ounce) can crushed pineapple packed in juice
2 limes
1 tablespoon packed light brown sugar
1 teaspoon minced fresh ginger
1/2 teaspoon minced garlic
1/2 cup chopped sweet red peppers
1/2 cup diagonally sliced scallions
1/4 cup shredded coconut, toasted
salt
ground black pepper

Bring the water to a boil in a medium saucepan over high heat. Stir in the rice. Reduce the heat to medium-low, cover and cook for 20-25 minutes, or until the liquid is absorbed and the rice is tender.

Drain the pineapple and place 1/2 cup of the juice in a small saucepan. Transfer the pineapple to a large bowl. Discard the remaining pineapple juice.

Cut the limes in half and squeeze the juice into the saucepan with the pineapple juice. Discard the limes. Stir in the brown sugar, ginger, and garlic. Bring to a boil over high heat. Remove from the heat and let stand for 20 minutes.

Add the red peppers, scallions, and coconut to the pineapple. Fluff the rice with a fork and add to the bowl. Toss lightly to mix. Add the juice mixture. Toss to mix well. Season with the salt and black pepper to taste.

Seared Caribbean Scallops with Black Bean Salsa

4 Servings
222 Calories
8 grams fat
22 grams carbs
5 grams fiber
18 grams protein


12 sea scallops (1 ounce each), preferably dry caught
1 teaspoon caribbean jerk seasoning
1 tablespoon canola oil
1 can (14 1/2 ounces) no-salt-added black beans, rinsed and drained
1 medium tomato, chopped
3/4 cup chopped red bell pepper (about 1 medium)
1/2 medium red onion, finely chopped
1 small jalapeno pepper, finely chopped (wear plastic gloves when handling)
1 cup cubed mango
1/4 teaspoon ground cumin
1 tablespoon chopped cilantro
2 tablespoons lime juice
1 tablespoon canola oil
1/8 teaspoon salt
freshly ground black pepper
4 lime wedges

To make the scallops: Place the scallops on a work surface. Pat dry. Dust with the jerk seasoning and toss to coat evenly. Set aside.

To make the salsa: Combine the beans, tomato, bell pepper, onion, jalapeno pepper, mango, cumin, cilantro, lime juice, canola oil, and salt and pepper to taste in a medium bowl, mixing well to combine. Let stand to blend flavors.

Meanwhile, heat a skillet over medium-high heat. Add the oil and heat for 1 minute. Add the scallops to the skillet. Cook for 1-2 minutes on each side, until well browned al over and opaque in the center. Remove to a plate.

Spoon the salsa onto 4 dinner plates. Top with the scallops. Place a lime wedge on each plate.

****Pair this with Caribbean Rice recipe*****

Chicken & Fruit Salad

4 Servings
248 Calories
18 Carbs
11 grams fat
21 grams protein
4 grams fiber

To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover, bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10-12 minutes.

To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2-3 minutes.

1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted
1/4 cup crumbled feta cheese

Whisk sour cream, vinegar, sugar (to taste) , poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 of the dressing in a small bowl. Refrigerate. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.

Tilapia & Summer Vegetable Packets

4 Servings
181 Calories
7 grams fat
24 grams protein
2 grams fiber


1 cup diced summer squash
1 cup thinly sliced red onion
12 green beans, trimmed and cut into 1-inch pieces
1/4 cup pitted and coarsley chopped black olives
2 tablespoons lemon juice
1 tablespoon chopped fresh oregano
1 tablespoon extra-virgin olive oil
1 teaspoon capers, rinsed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 pound tilapia filets, cut into 4 equal portions

Preheat oven to 425. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on high until the beans are just beginning to cook, about 30 seconds. Drain. Combine green beans, squash, olives, onion, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.

To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining salt and pepper, then top with about 3/4 cup of the vegetable mixture.

Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.

Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Guilt-Free Spaghetti and Meatballs

Choose at least 90% lean meat including poultry. For the sauce, add a ton of veggies like carrots, celery and mushrooms to make it high in fiber. This version has 39% fewer calories and 70% less fat.

6 servings
354.3 calories
8.2 grams fat
49.3 grams carbs
9 grams fiber


Sauce:
1 teaspoon extra virgin olive oil
4 medium carrots, chopped
1 rib celery, chopped
1 medium onion, chopped
6 ounces cremini mushrooms, trimmed and sliced
2 (14.5 ounce) cans no salt added diced tomatoes
2 cloves garlic, pressed
1/2 cup water
1/2 cup dry red wine or vegetable broth
3 tablespoons tomato paste
1 teaspoon sugar (optional)
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Meatballs:
3/4 pound lean ground turkey breast
2 large egg whites
3 tablespoons seasoned dried bread crumbs
1/4 cup chopped fresh parsley
2 tablespoons parmigiano-reggiano cheese grated
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 teaspoon olive oil

Pasta:
9 ounces whole wheat spaghetti
6 teaspoons grated parmigianno-reggiano cheese


Make sauce: Heat oil in Dutch oven over medium high heat. Add next four ingredients. Cover and cook five to seven minutes, stirring occasionally. Add tomatoes (with juice) and remaining sauce ingredients. Stir, cover, and simmer 25 minutes.

Combine all meatball ingredients except oil in a large bowl. Gently shape into 18 golf ball size meatballs. Heat oil in a large nonstick skillet over medium heat. Brown meatballs 15 minutes. Add to sauce and simmer 10 minutes.

Prepare pasta per package directions. Drain. Top with meatballs (3 per plate), sauce, and cheese.

Lime-Grilled Chicken with Blueberry Salsa

4 servings
241.6 calories
8.1 grams fat
21.2 grams carbs
1.7 grams dietary fiber


Salsa:
1 cup blueberries
1 yellow pepper, chopped
1 small red onion, minced
1/4 cup blueberry pourable all-fruit
1/4 cup loosely packed fresh basil leaves, cut into strips
1/4 teaspoon salt

Chicken and marinade:
1/4 cup lime juice
2 tablespoons olive oil
2 shallots, minced
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken breast halves


To make the salsa; in a medium bowl, combine the blueberries, pepper, onion, all-fruit, basil, and salt. Cover and refrigerate for at least two hours.

To make the chicken and marinade; in a medium bowl, whish together the lime juice, oil, shallots, and pepper. Add the chicken, turning to coat. Cover and refrigerate for up to three hours.

Coat the unheated grill rack with cooking spray. Preheat the grill.

Place the chicken on the rack and grill for 10 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees and the juices run clear. Serve with the salsa.

Heavenly Stuffed Eggs

60 calories
3.2 grams fat
106 mg cholesterol
4.2 grams carbs
0.4 grams dietary fiber


5 hard boiled eggs
1 baking potato, cooked, peeled, and cubed
2 cloves garlic, minced
3 tablespoons chicken broth
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar
1 teaspoon extra virgin olive oil
1/4 teaspoon ground black pepper
2 tablespoons snipped chives or minced scallion greens

Peel the eggs and cut them in half lengthwise. Lift out the yolks. Set aside 2 yolk halves for use in the filling. Discard the remaining yolks or reserve them for another use.

Shave a thin slice off the bottom of each white so it will stand upright. Arrange the whites, hollow side up, on a large plate.

In a medium bowl, combine the potato, garlic, and the 2 yolk halves. Mash with a potato masher or the back of a fork until well blended. Stir in 2 tablespoons of the broth, 1 tablespoon of the lemon juice, and 1 teaspoon of the vinegar until well blended.

Add the oil and the remaining 1 tablespoon broth, 1 tablespoon lemon juice, and 2 teaspoons vinegar. Beat with a spoon until smooth and fluffy. Fold in the pepper and 1 tablespoon of the chives.

Using a teaspoon or a pastry bag fitted with a large star tip, fill the egg whites with the potato mixture. Sprinkle the tops with the remaining 1 tablespoon chives.

Guilt Free Macaroni and Cheese

6 servings
303 calories
7.9 grams fat
40.2 grams carbs
1.5 grams fiber


1/4 cup unbleached or all-purpose flour
2 1/2 cups 1% milk
1 clove garlic, halved
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 1/3 cups (5 1/2 ounces) shredded low-fat extra-sharp cheddar cheese
1/2 pound macaroni, cooked and drained
2 tablespoons dry bread crumbs
2 tablespoons (1/2 ounce) grated parmesan cheese

Preheat the oven to 350. Coat a medium baking dish with nonstick spray.

Place the flour in a medium saucepan. Gradually add the milk, whisking constantly, until smooth. Add the garlic, mustard, salt, and pepper. Place over medium heat. Cook, whisking constantly, for 7-8 minutes, or until thickened. Remove from the heat. Remove the garlic and discard. Add the cheddar. Stir until smooth. Add the macaroni. Stir to mix. Pour into the prepared baking dish.

In a small bowl, combine the bread crumbs and parmesan. Sprinkle over the casserole. Bake for 15-20 minutes, or until bubbling and lightly browned.

Chicken Fajita Burrito with Mango Salsa

4 servings
350 calories
29 grams carbs
5 grams fiber
9 grams fat


2 teaspoon olive oil
1 red bell pepper, thinly sliced
1 red onion, halved and thinly sliced
1/4 cup coarsley chopped cilantro
4 whole wheat tortillas (10" diameter)
3 cups roasted chicken, cut into strips

Heat oil in large nonstick skillet over medium heat. Add bell pepper and onion and cook until soft, about 10 minutes. Stir in cilantro. Cover skillet to keep warm.

Place each tortilla in large, dry skillet over medium heat. Warm 30 seconds per side.

Divide vegatables evenly among centers of each tortilla. Arrange chicken over vegetables and top with two tablespoons salsa. Garnish with cilantro, if desired. Fold in sides, then roll.

Shaved Barbecue Beef Sandwiches with Spicy Slaw

4 servings
377 calories
12.7 grams fat
35.7 grams carbs
2.7 grams fiber


1/3 cup smoky barbecue sauce
1 scallion, thinly sliced
12 ounces sliced roast beef, cut into 2"x1/2" strips
2 tablespoons reduced-fat sour cream
2 tablespoons light mayonnaise
1 tablespoon prepared horseradish
2 teaspoons white wine vinegar
1 teaspoon honey
1 teaspoon jalapeno pepper sauce
3 cups shredded cabbage and carrot coleslaw mix
4 soft whole wheat rolls or sandwich buns

In a small saucepan, bring the barbecue sauce and scallion to a simmer. Stir in the beef and bring to a bare simmer. Cover, remove from the heat, and set aside.

In a medium bowl, stir together the sour cream, mayonnaise, horseradish, vinegar, honey and pepper sauce until blended. Toss in the coleslaw until evenly coated with the dressing.

Open up the rolls and spoon the beef mixture on the roll bottoms, dividing evenly. Spoon the slaw over the beef, dividing evenly, and cover with the roll tops. Serve with additional barbecue sauce, if you wish.

Pork Chops and Sweet Potatoes

4 Servings
301 calories
15.4 grams fat
23.2 grams carbs
3.7 grams fiber


2 large sweet potatoes, peeled
1 large onion
2 tablespoons canola oil
2 teaspoons fresh ginger
1/4 teaspoon salt
4 thin-cut boneless pork chops (12 ounces)
1/4 teaspoon ground cinnamon
ground black pepper
1/4 cup hot chicken broth or water

Preheat the oven to 400. Coat a large shallow baking pan with cooking spray. Cut the sweet potatoes and onion into halves. Cut each half into 8 wedges. Transfer the vegetables to the pan.

In a small bowl, whisk the oil, ginger and salt. Drizzle over the vegetables. With clean hands, rub the seasoning mixture evenly on the vegetables.

Bake for 25-30 minutes, tossing occasionally, or until the vegetables start to brown. Reduce the heat to 375. Add the pork to the pan. Sprinkle the cinnamon evenly over the pork. Roast for 10-15 minutes, or until the pork is no longer pink and the juices run clear. Remove the pork and vegetables to a platter. Add the broth or water to the pan juices. Stir to combine, scraping any browned bits in the pan. Drizzle the pan juices over the pork and vegetables.

Chicken With Citrus-Avocado Salsa

4 Servings
269 Calories
7.7 grams fat
8.6 grams carbs
3.4 grams fiber

4 boneless, skinless chicken breast halves (about 1 1/2 pounds)
4 cups water
1/2 teaspoon salt
1/8 teaspoon salt
1 ruby red grapefruit
1 cup diced avocado
4 radishes, thinly sliced
1/4 cup chopped basil leaves
fresh basil, optional

In a large saucepan, combine the chicken, water, and 1/2 teaspoon salt. Cover and bring to a boil over high heat. Turn off the heat and let sit for 15 minutes, or until a thermometer inserted in the thickest portion registers 165.

Meanwhile, with a knife, remove the peel and pit from the grapefruit. Working over a bowl to catch the juice, free each segment from its membrane and cut the segments into bite-size pieces, dropping them into the bowl. Add the avocado, radishes, basil, and the remaining 1/8 teaspoon salt. Gently toss to mix.

Drain the chicken breasts, discarding the liquid. Cut crosswise into 1/2" slices. Divide the grapefruit mixture onto 4 plates and add a quarter of the chicken to each, drizzling the chicken with juice from mixture. Garnish with basil leaves.

15 Snacks That Slim You Down

Taken from Cosmopolitan Magazine/June 2009


1. Popsicles. If you want something desserty, these are perfect. Sugar-free pops still taste sweet and are mostly water, so they have fewer than 20 calories and no fat. In this case, the more you eat, the tighter you'll feel, since consuming more fluids tends to help flush out belly bloat.

2. Apple slices spread with Peanut Butter. This combo is loaded with protein and fiber; both fill you up quickly and keep you that way for a long time. Slices from half an apple eaten with 1 1/2 tablespoons of peanut butter run you about 200 calories.

3. String Cheese. Cheese has always been considered a weight-loss enemy, and most diets warn you away from it. But high-protein, part-skim string cheese is a terrific slim-down food. One package has about 6 grams of protein and fewer than 75 calories. And it doesn't need to be refrigerated constantly, so you can pop a few in your purse for when you find yourself facing a snack emergency.

4. Popcorn. A single microwavable serving without butter or flavoring has about 130 calories - that's 3 1/2 cups of popcorn for fewer calories than three Oreo cookies have. The serving is low in fat and surprisingly high in fiber. Give it a little punch by adding Cajun spice or drizzling it with hot sauce; the fiery kick also charges your metabolism.

5. Sweet-Potato Fries. You're desperate for fast-food fries, but there are 380 calories in a medium size at Mickey D's. So make these faux fries - the same amount has half the calories. Here's how easy it is: Cut thin slices of sweet potato, brush them with 1 teaspoon olive oil, sprinkle on some salt or cinnamon, and then bake them at 425 degrees for 30 minutes. The sweet potato contains satisfying fiber; which stabilizes blood sugar, keeping your from craving even more junk food later on in the day.

6. Tofu Pups. Made from soy rather than meat, these hot-dog substitutes are flavorful yet low in fat. With just 60 calories each, one or two can be eaten on a whole-wheat bun without your going over your snack calorie quota. Bonus: the soy cranks up your metabolism.

7. Oatmeal. When a craving for creamy comfort food hits, pop a package of instant flavored oatmeal into the microwave. Each has about 100 calories of belly-filling oat grains and fiber.

8. Frozen Chocolate Milk. The cold temperature of this shake-like mixture may help you burn a few extra calories during digestion, and its protein satiates you. It's a cinch to make too: Throw a handful of ice into a blender with 1/2 cup skim milk and 2 tablespoons light chocolate syrup.

9. Pita Chips and Salsa. Spicy salsa is loaded with capsaicin, a compound found in chili peppers that turbocharges your metabolism. Eat it with 10 whole-wheat pita chips instead of tortilla chips since they're less caloric and have more fiber. This snack will set you back only 150 calories.

10. English-Muffin Pizza. It's not a pizza parlor slice, but it's got the goods. The real thing has a white-flour crust, so it's digested quickly, leaving you hungry soon after. Plus, research links consumption of white-flour products to extra belly fat. But if you make your own pizza on a whole-wheat English muffin, you get B vitamins and filling whole grains. Toast it with 1/4 cup fat-free cheese and tomato sauce for about 200 degrees.

11. Greek Yogurt. This trendy, tangy and portable snack is high in protein and low in sugar, and some brands have fewer than 100 calories in a single-serving container. A recent study found that people who ate 3 servings a day had a healthier body weight than those who didn't eat yogurt.

12. Nuts. Don't let the fact that nuts are high in fat scare you; the monosaturated kind keeps your heart healthy and is filling. And your body burns calories just to digest all that protein. Keep your daily intake to 1/4 cup, which costs you just under 200 calories.

13. Strawberries with Tru Top. Dying for sugar? Try this whipped cream (only 15 calories in 1 tablespoon). Give it a little nutritional value by eating it with strawberries - 4 calories each. Their high water content helps flush excess water from your system to get rid of belly fat.

14. An Omelette. Whisk together 4 egg whites and a yolk with sliced peppers or tomatoes, and cook in a skillet over medium heat. The result; a healthy, flavorful snack under 150 calories. Most of the protein in eggs is found in the whites and protein boosts your metabolism.

15. Dried Fruit. Chewy, fiber-rich dried fruit (make sure there's no sugar added) appeases our sweet tooth and helps keep you feeling fuller longer than most vending-machine treats do. One-third cup or pears or apricots has fewer than 150 calories.


Fight off cravings! If you're close to diving spoon-first into a tub of ice cream, turn to these simple resist-a-binge strategies!

Chug Water. Feeling the urge to snack when you've eaten recently can be a sign that you're dehydrated, nutritionists say. Drink a glass of cold water and see if the cravings disappear.

Brush your Teeth. It's a psychological cue to your brain that you are finished eating for awhile. Plus, there's just something about having a minty, squeaky-clean mouth that makes you want to keep it that way.

Go For a Walk. Even if it's just a quick lap around your office or a stroll down the block, a few minutes of exercise in addition to a change of scenery can help take your mind off eating, say weight-loss experts.

Use Your Cell. Cravings tend to last only 5 minutes or so, according to nutritionists. So when yours kick in, make a phone call to someone chatty who can keep you occupied until the munchies pass.

Tutti-Frutti Smoothie

3 (1 cup) servings
134 calories
.5 grams fat
1.6 grams protein
33.8 grams carbs
3.3 grams fiber

1 cup sliced ripe banana (about 1 large)
1 cup orange juice
3/4 cup sliced peeled peaches
3/4 cup sliced strawberries
1 tablespoon honey

Combine all ingredients in a blender; cover and process until smooth. Serve immediately.

Citrusy Melon and Strawberry Cup

4 (1 cup) servings
86 calories
.4 grams fat
1.3 grams protein
21.2 grams carbs
1.8 grams fiber

1 tablespoon sugar
1 tablespoon lemon juice
3 tablespoons frozen orange juice concentrate, thawed
1 1/2 cups cantaloupe cubes
1 1/2 cups honeydew melon cubes
1 cup halved fresh strawberries

Combine first three ingredients in a large bowl; stir well. Add remaining ingredients; stir gently.

Shortcut Lasagna

6 servings
416 calories
14 grams fat
37 grams protein
37.2 grams carbs
2.3 grams fiber

8 ounces uncooked egg noodles
1 1/4 cups fat-free ricotta cheese
1 1/2 cups (6 ounces) shredded sharp provolone cheese, divided
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound ground round
2 cups tomato sauce
cooking spray

Preheat oven to 375. Cook noodles in boiling water 5 minutes, omitting salt and fat. Combine ricotta, 1 cup provolone, basil, oregano, salt, and pepper. Cook beef in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Stir in tomato sauce. Drain noodles. Combine noodles and meat. Place 3 cups mixture in an 11x7-inch baking dish coated with cooking spray. Spread ricotta mixture over noodle mixture. Top with remaining noodle mixture and 1/2 cup provolone. Bake at 375 for 15 minutes.

Watermelon-Cantaloupe Sorbet

3 (1/2 cup) servings
93 calories
.3 grams fat
.6 grams protein
23.4 grams carbs
.5 grams fiber

1/2 cup sugar
1/3 cup water
1 1/2 cups cubed peeled cantaloupe
1 1/2 cups cubed seeded watermelon
3 tablespoons fresh lime juice

Combine sugar and water in a small saucepan. Bring to a boil; cook one minute or until sugar dissolves. Cool completely. Place cantaloupe and watermelon in a blender or food processor, and process until smooth. Combine sugar syrup, melon mixture, and lime juice. Pour mixture into freezer can of an ice-cream freezer, and freeze according to manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze 1 hour or until firm.

Crunchy Pear-Berry Granola Crisp

8 (1/2 cup) servings
184 calories
2.1 grams fat
2.3 grams protein
41.3 grams carbs
3.5 grams fiber

4 cups sliced peeled pear (about 3 pears)
1/2 cup dried cranberries
3 tablespoons dark brown sugar
1 tablespoon cornstarch
1 tablespoon lemon juice
1/2 teaspoon vanilla
butter-flavored cooking spray
2 cups low-fat granola cereal without raisins

Preheat oven to 400. Combine first six ingredients in a large bowl; toss well. Spoon mixture into a 9-inch pie plate coated with cooking spray. Top fruit mixture with granola; coat granola generously with cooking spray. Bake at 400 or until fruit is tender and topping is lightly browned.

Sweet Potato-Pecan Pancakes

Makes 1 dozen
135 calories
4 grams fat
3.7 grams protein
21.3 grams carbs
1.2 grams fiber

1 1/4 cups all-purpose flour
1/4 cup chopped pecans, toasted and divided
2 1/4 teaspoons baking powder
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup fat-free milk
1/4 cup packed dark brown sugar
1 tablespoon vegetable oil
1 teaspoon vanilla
2 large eggs, lightly beaten
1 (16-ounce) can sweet potatoes or yam, drained and mashed

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 2 tablespoons pecans, baking powder, pumpkin pie spice, and salt in a large bowl. Combine milk and next four ingredients; add to flour mixture, stirring until smooth. Stir in sweet potatoes. For each pancake, spoon about 1/4 cup batter onto a hot nonstick griddle or large nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Sprinkle pancakes evenly with remaining 2 tablespoons pecans.

Mocha Cocoa

1-1 cup serving
165 calories
3.3 grams fat
9.2 grams protein
27.4 grams carbs
1.8 grams fiber

1 cup 1% low-fat milk
1 tablespoon unsweetened cocoa
1 tablespoon sugar
1/2 teaspoon instant espresso granules (or 1 teaspoon instant coffee granules)

Pour milk into a microwave-safe container, and microwave at HIGH 1-2 minutes or until milk is hot, but not boiling. Place cocoa, sugar, and coffee granules in a blender. Add milk, and process until blended. Pour into mug, and serve immediately.

Mulled Cranberry Orange Cider

8 1 cup servings
155 calories
0.1 grams fat
0.6 grams protein
38.5 grams carbs
0.1 grams fiber

4 whole cloves
4 whole allspice
2 star anise
1 (3-inch) cinnamon stick, broken in half
5 cups apple cider
3 cups cranberry juice cocktail
1/4 cup packed brown sugar
4 orange slices
8 small orange slices (optional)

Place first four ingredients on a cheese cloth square. Gather edges of cheese cloth together; tie securely. Combine spice bag, cider, cranberry juice, sugar, and 4 orange slices in a Dutch oven. Bring to a boil. Reduce heat; simmer, partially covered, 10 minutes. Remove from heat; let stand 30 minutes. Discard spice bag and orange slices. Serve with additional orange slices, if desired.

Passion Potion

4 1 cup servings
134 calories
0.4 grams fat
1.2 grams protein
33.7 grams carbs
1.9 grams fiber

2 cups cubed peeled ripe mango
1 cup cubed pineapple
1 1/2 cups orange juice, chilled
1/2 cup passionfruit nectar, chilled

Arrange mango and pineapple cubes in a single layer on a baking sheet; freeze until firm (about 1 hour). Remove from freezer, let stand 10 minutes. Combine mango, juice, and nectar in a blender, and process until smooth. With blender on, add pineapple; process until smooth. Serve immediately.

Note: substitute apricot or papaya nectar if you can't find passionfruit nectar.

Banana Mango Smoothie

2 servings
serving size 1 cup
160 calories
0.7 grams fat
5.1 grams protein
36.1 grams carbs
2.6 grams fiber

1 cup cubed peeled ripe mango
3/4 cup sliced ripe banana (about 1 medium)
2/3 cup fat-free milk
1 tablespoon nonfat dry milk (optional)
1 teaspoon honey
1/4 teaspoon vanilla

Arrange mango cubes in a single layer on a baking sheet; freeze until firm (about 1 hour). Place frozen mango and remaining ingredients in a blender. Process until smooth.

Fresh Mango Salsa

3 cups
serving size: 1/2 cup
39 calories
0.3 grams fat
9.8 grams carbs
1.2 grams fiber

1 1/2 cups chopped peeled mango
1 1/2 cups chopped tomato
2 tablespoons minced fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon finely chopped seeded jalapeno pepper
1 teaspoon minced peeled fresh ginger

Combine all ingredients in a medium bowl; cover and chill.

Spaghetti Pie

6 servings
408 calories
13.7 grams fat
39.9 grams carbohydrates
2.9 grams fiber
28.4 grams protein


1 pound ground round
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (8 ounce) cans tomato sauce with garlic
1 1/2 cups low-fat sour cream
1/2 cup chopped green onion
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
cooking spray
1 1/3 cups (about 5 ounces) shredded reduced-fat extra-sharp Cheddar cheese

Preheat oven to 350. Cook meat in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain well, and return meat to pan. Stir in salt, pepper, and tomato sauce. Bring to a boil; reduce heat, and simmer 20 minutes. Combine sour cream, onions, and cream cheese in a small bowl, and set aside. Place spaghetti in a 2-quart casserole coated with cooking spray. Spread sour cream mixture over spaghetti. Top with meat mixture. Sprinkle with Cheddar cheese. Cover and bake at 350 for 25 minutes. Uncover; bake an additional 5 minutes or until cheese is bubbly.

Cirtus Marinade

Makes 1 1/3 cups

Per tablespoon: 20 calories
1.2 grams fat
2.5 grams carbohydrates


1 teaspoon grated orange rind
1/2 cup fresh orange juice
1/3 cup fresh grapefruit juice
1 teaspoon grated lime rind
2 tablespoons fresh lime juice
2 tablespoons vegetable oil
2 tablespoons honey
1 tablespoon white wine vinegar
1 teaspoon white wine
worcestershire sauce
1/2 teaspoon dijon mustard
1/4 teaspoon ground red pepper

Combine all ingredients. Use immediately or store in refrigerator. Use to marinate chicken, pork, lamb, or fish.

Stuffed Potatoes

4 servings
440 calories
24 grams protein
70 grams carbs
9 grams fiber
8 grams fat


1/4 teaspoon salt
1/8 teaspoon pepper
1/4 teaspooon garlic powder
4 large russett potatoes
1 cup part-skim ricotta cheese
1 cup reduced-fat shredded Cheddar cheese
1 cup frozen spinach, thawed and drained

Bake potatoes at 400 for one hour or until soft. Remove from oven and carefully slice each potato in half. Scoop insides into a bowl, setting skins aside. Mash potatoes with a fork. Combine with ricotta, Cheddar, spinach, salt, pepper and garlic powder. Spoon potato mixture back into skins. Warm at 350 for 15 minutes.

Cast Iron Apple Cobbler

10 (3/4 cup) servings
257 calories
7.4 grams fat
46.1 grams carbs
2.3 grams fiber


For a smaller gathering, halve the recipe and bake in a 12-inch cast-iron skillet.


1 1/2 cups all-purpose flour, divided
12 cups thinly sliced peeled Fuji apples (about 4 lbs)
2/3 cup sugar, divided
2 tablespoons butter, melted
2 teaspoons vanilla
3/4 teaspoon salt, divided
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup water
2 teaspoons baking powder
1/4 cup chilled butter, cut into small pieces
1 cup low-fat buttermilk


Preheat oven to 375. Lightly spoon flour into dry measuring cups; level with a knife. Combine 1/2 cup flour, apple, 1/3 cup sugar, 2 tablespoons butter, vanilla, 1/2 teaspoon salt, cinnamon, and nutmeg in a large bowl, tossing well. Place apple mixture in a large cast-iron Dutch oven. Add 1/2 cup water.

Combine remaining 1 cup flour, remaining 2/3 cup sugar, remaining 1/4 teaspoon salt, and baking powder in a medium bowl; cut in 1/4 cup butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, stirring until just moist. Drop batter by heaping tablespoons over apple mixture. Bake at 375 for one hour or until bubbly and browned. Serve warm.

Cranberry-Oatmeal Bars

Makes 24 squares (servings)
133 calories
4.6 grams fat
21.9 grams carbs
0.9 grams fiber


Crust:

1 cup all-purpose flour
1 cup quick-cooking oats
1/2 cup packed brown sugar
1/4 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon ground cinnamon
6 tablespoons butter, melted
3 tablespoons fresh orange juice
cooking spray

Filling:

1 1/3 cups dried cranberries
3/4 cup sour cream
1/2 cup sugar
2 tablespoons all-purpose flour
1 teaspoon vanilla
1/2 teaspoon grated orange rind
1 large egg white, lightly beaten


Preheat oven to 325. To prepare crust, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients in a medium bowl, stirring well with a whisk. Drizzle butter and juice over flour mixture, stirring until moistened (mixture will be crumbly). Reserve 1/2 cup oat mixture. Press remaining oat mixture into bottom of an 11x7-inch baking dish coated with cooking spray.

To prepare filling, combine cranberries and remaining ingredients in a medium bowl, stirring well. Spread cranberry mixture over prepared crust; sprinkle reserved oat mixture evenly over filling. Bake at 325 for 40 minutes or until edges are golden. Cool completely in pan on a wire rack.

Substitute dried cherries for the dried cranberries and lemon rind for the orange rind in filling.

135 calories; 4.6 grams fat; 21.5 grams carbs; 1.3 grams fiber

White Hot Spiced Chocolate

8 (1/2 cup) servings
117 calories
5 grams fat
14.4 grams carbs


3 cups low-fat milk
1/8 teaspoon grated whole nutmeg
1 ( 3 inch) cinnamon stick
1/2 cup premium white chocolate chips
1/2 teaspoon vanilla
1/2 cup frozen fat-free whipped topping, thawed
grated whole nutmeg (optional)

Combine first three ingredients in a medium saucepan over medium heat; bring to a simmer, stirring constantly. Add white chocolate chips, stirring until chips melt. Remove from heat; stir in vanilla. Discard cinnamon stick. Serve with whipped topping. Sprinkle with additional nutmeg, if desired.

Grilled Chicken with Mango-Pineapple Salsa

4 servings = 1 chicken breast half, 1 tbs. sauce, 1/4 cup salsa
222 calories
3.4 grams fat
21.1 grams carbs
1.3 grams fiber


Salsa:

2/3 cup diced peeled ripe mango (1 medium)
2/3 cup diced fresh pineapple
2 tablespoons minced red onion
1 tablespoon minced seeded jalapeno pepper
1 1/2 teaspoon chopped fresh cilantro
1 1/2 teaspoon fresh lime juice
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Chicken:

4 ( 6 ounce) skinless, boneless chicken breast halves
1/4 cup pineapple juice
3 tablespoons chopped fresh cilantro
3 tablespoons soy sauce
2 tablespoons honey
1 teaspoon fresh lime juice
dash of crushed red pepper
cooking spray


To prepare chicken, place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Combine pineapple juice and next 5 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 30 minutes.

To prepare salsa, combine first 8 ingredients. Cover; refrigerate 30 minutes.

Prepare grill.

Remove chicken from bag, reserving marinade. Place chicken on a grill rack coated with cooking spray; grill 3 minutes on each side or until done.

Place reserved marinade in a small saucepan; bring to a boil. Reduce heat, and cook until reduced to 1/4 cup (about 5 minutes). Drizzle over chicken. Serve salsa with chicken. Add steamed brown rice, if desired.

Chocolate Coconut Oatmeal Cookies

Makes 2 Dozen
1 cookie per serving
99 calories
3.5 grams fat
16 grams carbs
0.5 gram fiber


1 cup all purpose flour
1 cup quick cooking oats
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup packed brown sugar
6 tablespoons sugar
1/4 cup butter, softened
1 large egg
3/4 teaspoon vanilla
1/4 cup flaked sweetened coconut
1/4 cup finely chopped dark chocolate
cooking spray

Preheat oven to 350.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients; stir with a whisk.

Place sugars and butter in a large bowl; beat with a mixer at medium speed until well blended (about 2 minutes). Add egg, beating well. Beat in vanilla. Add flour mixture to butter mixture; stir just until combined. Stir in coconut and chocolate.

Scrape dough onto a lightly floured surface, and divide into 24 portions. Roll each portion into a ball. Place 12 balls on each of 2 baking sheets coated with cooking spray; flatten slightly with heel of your hand. Bake, 1 sheet at a time, at 350 for 15 minutes or until tops are set and cookies are lightly browned on bottoms. Remove cookies from pan; cool on wire racks.

Dark Chocolate and Cherry Brownies

16 servings
155 calories
5.4 grams fat
25.8 grams carbs
1.1 gram fiber


cooking spray
3/4 cup all purpose flour
1 cup sugar
3/4 cup unsweetened cocoa
1 teaspoon baking powder
3/4 teaspoon salt
1/3 cup cherry preserves
1/3 cup water
5 tablespoons butter
1 large egg, lightly beaten
1 large egg white, lightly beaten
1/3 cup semisweet chocolate chips
powdered sugar (optional)

Preheat oven to 350.

Line a 9 inch square baking pan with parchment paper; coat with cooking spray.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients in a large bowl; stir with a whisk. Combine preserves, 1/3 cup water, and butter in a small saucepan; bring to a boil. Add preserves mixture to flour mixture; stir well. Add egg and egg white; stir until smooth. Stir in chocolate chips. Scrape batter into prepared pan. Bake at 350 for 25 minutes or until a wooden pick inserted in center comes out with a few moist crumbs. Cool in pan on wire rack. Garnish with powdered sugar, if desired.

Cherry Crisp

8 servings
311 calories
11.2 grams fat
51.4 grams carbs
3.4 grams fiber


Filling:

6 cups (about 2 pounds) sweet cherries, pitted
1/3 cup sugar
1/4 cup cornstarch
1 tablespoon fresh lemon juice
1/4 teaspoon almond extract
1/8 teaspoon salt
cooking spray

Topping:

1/2 cup all purpose flour
1/2 cup old fashioned rolled oats
1/2 cup packed light brown sugar
1/8 teaspoon salt
6 tablespoons chilled butter, cut into small pieces
1/3 cup sliced almonds


Preheat oven to 375.

To prepare filling, combine first 6 ingredients in a large bowl; toss gently. Spoon cherry mixture into an 11x7 inch baking dish coated with cooking spray.

To prepare topping, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 3 ingredients in a medium bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in almonds. Sprinkle oat mixture evenly over cherry mixture. Bake at 375 for 45 minutes or until filling is bubbly and topping is crisp. Let stand 5 minutes; serve warm.

Key Lime Ice Cream

Makes 1 Quart


1 1/2 cups low-fat milk
2/3 cup bottled Key lime juice
1/2 cup half and half
1/8 teaspoon salt
1 ( 14 ounce) can fat-free sweetened condensed milk

Combine all ingredients in a medium bowl, stirring with a whisk. Pour mixture into freezer can of an ice cream freezer; freeze according to manufacturer's instructions. Spoon ice cream into a freezer safe container; cover and freeze 1 hour or until firm.

Crunchy Buttermilk-Coconut Chicken Fingers

4 servings
5 chicken fingers a serving
346 calories
7.4 grams fat
33.8 grams carbs
1.7 grams fiber


1 pound skinless, boneless chicken breasts
1 1/2 cups fat-free buttermilk
1/2 cup all-purpose flour
1 large egg, lightly beaten
1 large egg white, lightly beaten
3/4 cup crushed corn flakes
3/4 cup flaked sweetened coconut, chopped
1 teaspoon garlic powder
3/4 teaspoon salt
1/2 teaspoon curry powder
1/4 teaspoon ground red pepper
cooking spray

Cut chicken into 20 (1/4 inch thick) strips. Combine chicken and buttermilk in a shallow dish; cover and chill 1 hour. Drain chicken, discarding liquid. Combine chicken and flour in a medium bowl, tossing to coat.

Preheat oven to 475. Place baking sheet in oven.

Combine egg and egg white in a small bowl. Combine cornflakes and next 5 ingredients in a shallow dish.

Dip 1 chicken strip into egg mixture; dredge in cornflake mixture. Repeat process with remaining chicken, egg mixture, and cornflake mixture. Arrange chicken in a single layer on preheated baking sheet coated with cooking spray. Lightly coat chicken with cooking spray. Bake at 475 for 6 minutes or until done. Serve immediately.

Tropical Muffins with Coconut-Macadamia Topping

Makes 1 Dozen
205 calories
6.7 grams fat
33.3 grams carbs
2 grams fiber


Muffins:

1 1/3 cups all-purpose flour (about 5 ounces)
1 cup regular oats
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup mashed ripe banana (about 2)
1 cup low-fat buttermilk
1/2 cup packed brown sugar
2 tablespoons canola oil
1 teaspoon vanilla
1 large egg, lightly beaten
1/2 cup canned crushed pineapple in juice, drained
1/3 cup flaked sweetened coconut
3 tablespoons finely chopped macadamia nuts, toasted
cooking spray

Topping:

2 tablespoons flaked sweetened coconut
1 tablespoon finely chopped macadamia nuts
1 tablespoon sugar
1 tablespoon regular oats


Preheat oven to 400.

To prepare muffins, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients in a large bowl. Make a well in center of flour mixture. Combine banana and next 5 ingredients in a medium bowl; add to flour mixture, stirring just until moist. Stir in pineapple, 1/3 cup coconut, and 3 tablespoons nuts. Spoon batter into 12 muffin cups coated with cooking spray.

To prepare topping, combine 2 tablespoons coconut and remaining ingredients in a small bowl.

Sprinkle about 1 teaspoon topping over each muffin. Bake at 400 for 18 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.

Steak and Cheese Sandwiches with Mushrooms

4 Servings
384 calories
9.8 grams fat
44.9 grams carbs
4.1 grams fiber


1 teaspoon olive oil
2 cups presliced onion
2 cups green bell pepper strips
2 teaspoons bottled minced garlic
1 cup presliced mushrooms
3/4 pound top round steak, trimmed and cut into thin strips
1/4 teaspoon salt
1/8 teaspoon black pepper
2 teaspoons Worcestershire sauce
4 slices reduced fat provolone cheese, cut in half
4 ( 2 1/2 ounce) hoagie rolls with sesame seeds

Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and garlic to pan; saute 3 minutes. Add mushrooms to pan; saute 4 minutes. Sprinkle beef with salt and black pepper. Add beef to pan; saute 3 minutes or until browned, stirring occasionally. Stir in Worcestershire sauce; cook 1 minute.

Place 1 cheese slice half on bottom half of each roll, and top each serving with one-fourth of beef mixture. Top each with 1 cheese slice half and a roll top.

Peanut-Crusted Chicken with Pineapple Salsa

4 servings
servings = 1 cutlet and 1/4 cup salsa
219 calories
7.4 grams fat
9.1 grams carbs
1.3 grams fiber


1 cup chopped fresh pineapple
2 tablespoons chopped fresh cilantro
1 tablespoon finely chopped red onion
1/3 cup unsalted, dry-roasted peanuts
1 ( 1 ounce) slice white bread
1/2 teaspoon salt
1/8 teaspoon black pepper
4 ( 4 ounce) chicken cutlets
1 1/2 teaspoons canola oil
cooking spray

Combine first 3 ingredients in a small bowl, tossing well.

Combine peanuts and bread in a food processor; process until finely chopped. Sprinkle salt and pepper evenly over chicken. Dredge chicken in the bread crumb mixture.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until done. Serve chicken with pineapple mixture.

White Sangria

12 (1 cup) servings
163 calories
0.2 grams fiber


1/3 cup brandy
1/3 cup peach schnapps
1 1/2 tablespoons sugar
2 bottles dry white wine, chilled
1 lemon, thinly sliced
1 small navel orange, quartered and sliced
1 green apple, cored and sliced
1 ripe peach, peeled and sliced
1 ( 12 ounce) bottle sparkling water, chilled

Combine first 3 ingredients in a large pitcher; stir to dissolve sugar. Stir in wine and next 4 ingredients. Chill at least 2 hours or until cold.

Stir in sparkling water just before serving.

Mango and Black Bean Salad

6 Servings
2/3 cup per serving
167 calories
5.4 grams fat
5.5 grams fiber


1 1/2 cups chopped peeled ripe mango
1 cup thinly sliced green onions
1/2 cup cooked wild or brown rice
3 tablespoons finely chopped fresh cilantro
2 tablespoons salsa
2 tablespoons fresh lime juice
2 tablespoons extra virgin olive oil
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (15 ounce) can black beans, rinsed and drained

Combine all ingredients in a large bowl. Toss gently to mix.

Blackened Shrimp with Tropical Pico de Gallo Salad

4 Servings
6 shrimp and 1 cup pico de gallo per serving
319 calories
8.3 grams fat
26 grams carbs
3.8 grams fiber

Sweet-tart pico de gallo complements the shrimp. We recommend seeding the serrano chile so its heat doesn't overpower the relish.

Pico de Gallo:

1 1/2 cups diced pineapple
1 1/2 cups diced peeled ripe mango
1/2 cup finely chopped red onion
1/2 cup chopped red bell pepper
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 teaspoon finely chopped seeded serrano chile
1/4 teaspoon salt

Shrimp:

1 tablespoon paprika
1 teaspoon sugar
1 teaspoon ground cumin
1 teaspoon dried oregano
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon ground chipotle chile powder
24 jumbo shrimp, peeled and deveined (about 1 1/2 pounds)
4 teaspoons canola oil, divided


To prepare pico de gallo, combine first 8 ingredients; toss well.

To prepare shrimp, combine paprika and next 7 ingredients in a shallow dish. Dredge shrimp in paprika mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half of shrimp to pan; cook 2 minutes on each side or until shrimp are done. Repeat procedure with remaining 2 teaspoons oil and remaining shrimp. Serve shrimp over pico de gallo.

Chocolate Macaroons

4 dozen (2 cookies per serving)
97 calories
2.7 grams fat
16.4 grams carbs
2 points


1 (14-ounce) can fat-free sweetened condensed milk
1/2 cup all-purpose flour
1/2 teaspoon almond or vanilla
2 (3.5-ounce) cans sweetened flaked coconut
1 (1.4-ounce) package sugar-free chocolate instant pudding mix
cooking spray

Preheat oven to 325.

Combine first five ingredients in a medium bowl, stirring well to combine. Drop dough by rounded teaspoons onto baking sheets coated with cooking spray.

Bake at 325 for 12 minutes. Remove to wire racks to cool completely. Store in an airtight container.

Cream Cheese Strawberry Mousse

6 Servings
170 calories
6 grams fat
22.5 grams carbs
4 points


1 1/2 cups fresh strawberries
1 8-ounce tub light cream cheese
1/2 cup powdered sugar
1 3/4 cups frozen fat-free whipped topping, thawed

Process first three ingredients in a food processor until smooth. Transfer mixture to a large bowl; fold in whipped topping.

Spoon into six dessert dishes. Cover and chill at least four hours.

Coffee Smoothie

4 (1 cup) Servings
262 calories
0.8 grams fat
5 points


1/2 cup strong brewed coffee
2 tablespoons General Foods International Coffee Kahlua Cafe
1 tablespoon Kahlua
4 1/2 cups vanilla fat-free, no sugar added ice cream, softened

Combine coffee, coffee mix, and liquer in a 1 cup glass measure. Microwave at high 30 seconds; stir until coffee mix dissolves.

Combine coffee mixture and ice cream in a blender; process until smooth. Serve immediately.

Sweet Onion Corn Muffins

9 Servings (1 muffin)
147 calories
4.2 grams fat
1 gram fiber
3 points


1 cup chopped onion
cooking spray
1 (8 1/2 ounce) package corn muffin mix
1 large egg
3/4 cup low-fat buttermilk
1/4 cup (1 ounce) shredded reduced-fat sharp cheddar cheese

Preheat oven to 400.

Saute onion in a small nonstick skillet coated with cooking spray 3 minutes or until tender.

Place corn muffin mix in a large bowl; make a well in center of mixture. Add egg, buttermilk, cheese and onion, stirring just until moist.

Spoon batter evenly into 9 muffin cups coated with cooking spray.

Bake at 400 for 20-22 minutes or until tops are golden. Let stand five minutes; remove from pan. Serve warm.

Pineapple-Mint Iced Tea

4 (1 cup) Servings
106 calories
0 fat
2 points


3 1/2 cups boiling water
8 regular-sized mint tea bags
3/4 cup thawed pineapple juice concentrate
2 tablespoons sugar

Combine boiling water and tea bags. Cover and steep seven minutes. Remove tea bags, squeezing gently. Combine tea, pineapple juice concentrate, and sugar in a large pitcher; cool slightly. Serve over ice.

Stove-Top Macaroni and Cheese

6 Servings
285 calories
9 grams fat
36 grams carbs
2 grams fiber
6 points


1 tablespoon butter
2 tablespoons all-purpose flour
1 (14 1/2 ounce) can diced tomatoes
1 1/2 cups shredded reduced-fat mild cheddar cheese
1/2 cup low-fat (1%) milk
2 tablespoons grated parmesan cheese
1/2 teaspoon dry mustard
1/4 teaspoon salt
4 cups cooked elbow macaroni (about 1/2 pound dry)

Melt the butter in a large nonstick skillet over medium-high heat. Add the flour and cook, stirring constantly, until the mixture is golden, about one minute. Add the tomatoes and cook, stirring constantly, until the mixture bubbles and thickens slightly, 2-3 minutes.

Stir the cheddar cheese, milk, parmesan cheese, dry mustard, and salt into the skillet. Cook, stirring constantly, until the cheese melts and the mixture is smooth, 2-3 minutes.

Stir the pasta into the skillet and cook until heated through and well coated, 1-2 minutes. Let stand 2 minutes before serving.

Sweet Cakes

1 Serving
4 points


1/4 cup low-fat vanilla ice cream
6 mini chocolate rice cakes
1 tablespoon sprinkles

Spread ice cream over three rice cakes. Top each with another rice cake to create a sandwich. Spread sprinkles on a napkin and roll each sandwich through the sprinkles until coated. For best results, wrap in foil and freeze for two to three hours until the ice cream sets. Or enjoy right away if you can't resist.

Cantaloupe Frozen Yogurt

8 (1/2 cup) servings
70 calories
1 gram fat


1 medium-size ripe cantaloupe
1 8-ounce container low-fat vanilla yogurt
1/4 cup sugar
2 teaspoons vanilla
1 teaspoon lemon juice
1/2 teaspoon salt

About one hour before serving:

Cut cantaloupe in half; discard seeds, then peel and cut into cubes.

In blender at medium speed, blend all ingredients until smooth.

Pour cantaloupe mixture into electric ice cream maker canister; freeze mixture as manufacturer directs, about 25-35 minutes or until desired consistency.

Sweet Cherry Frozen Yogurt

6 (1/2 cup) Servings
135 calories
1 gram Fat


2 cups fresh cherries
1 16-ounce container low-fat vanilla yogurt
1/4 cup sugar
1 tablespoon vanilla

About one hour before serving:

Stem and pit cherries. In blender at medium speed, blend 1 cup cherries, yogurt, sugar, and vanilla until smooth.

Chop remaining cherries. In large bowl, combine with yogurt mixture.

Pour mixture into electric ice cream maker canister; freeze mixture as manufacturer directs, about 25-35 minutes or until desired consistency.

Mango Frozen Yogurt

8 (1/2 cup) Servings
70 Calories/serving
1 gram Fat


2 large ripe mangoes
1 8-ounce container low-fat vanilla yogurt
1/2 cup skim milk
1 tablespoon sugar
1 teaspoon vanilla
1/4 teaspoon salt
1/4 teaspoon ground ginger

About one hour before serving:

Peel mangoes; remove pits, then cut into chunks.

In blender at medium speed, blend mangoes and remaining ingredients until smooth.

Pour mango mixture into electric ice cream maker canister; freeze mixture as manufacturer directs, about 25-35 minutes, or until desired consistency.

Low-Fat Blueberry Muffins

1 Dozen
170 calories/muffin
4 grams Fat


2 cups all-purpose flour
3/4 cup sugar
1 teaspoon baking powder
1 teaspoon grated lemon peel
1/2 teaspoon baking soda
1/2 teaspoon salt
5 tablespoons light corn-oil spread
1 cup buttermilk
1/2 cup fat-free no-cholesterol egg substitute
1 cup fresh or frozen blueberries

About one hour before serving:

Preheat oven to 350. Spray twelve 2 1/2" by 1 1/4" muffin-pan cups with nonstick cooking spray.

In large bowl, combine flour, sugar, baking powder, lemon peel, baking soda, and salt.

With pastry blender or two knives used scissor-fashion, cut in light corn-oil spread until mixture resembles coarse crumbs.

In cup, mix buttermilk and egg substitute until blended; stir into flour mixture just until flour is moistened. Gently fold in blueberries.

Spoon batter into prepared muffin-pan cups. Bake muffins 25 to 30 minutes until muffins are golden and toothpick inserted in center comes out clean.

Remove muffins from pans. Serve warm. Or, cool on wire racks to serve later.

100 Calorie Snacks

• 1 baking-powder biscuit with 2 teaspoons preserves
• 3 (1/2 inch cubes) Cheddar cheese
• 1 large ear corn with a pat of butter
• 3 graham crackers
• 1 banana
• 1 frozen fruit bar
• 1 slice cinnamon-raisin bread with 1 tablespoon light cream cheese
• 10 bite size cheese crackers
• 1 celery stalk filled with 2 teaspoons peanut butter
• 1 (1 ounce) piece fudge
• 1 mini bagel with a dab of cream cheese
• 3 mini egg rolls
• 2 medium size chocolate chip cookies
• 6 fortune cookies
• 1/2 cup sorbet
• 1 inch slice angel food cake
• 1 cup coleslaw
• 1 slice light bread with 2 ounces 97% fat free ham

50 Calorie Snacks

• 7 large shrimp
• 50 thin pretzel sticks
• 2 sesame breadsticks
• 2 cups air-popped popcorn
• 1/4 cantaloupe
• 2 frozen mini waffles, toasted
• 1 fig bar
• 2 chocolate Kisses
• 1 rice cake with 1 teaspoon jam
• 2 butter cookies
• 1 mini corn muffin with 1 teaspoon all-fruit spread
• 10 cherries
• 1 medium peach
• 5 saltine crackers
• 1 mini box of raisins
• 5 malted-milk balls
• 100 semisweet chocolate mini-pieces
• 2 lollipops
• 16 roasted peanuts
• 1 cup strawberries
• 4 animal crackers
• 2 pitted dates
• 1 cup watermelon pieces
• 1/2 cup unsweetened applesauce
• 1 chocolate sandwich cookie
• 1 cup vegetable juice cocktail
• 1/2 cup mango slices
• 12 plain candy coated chocolate pieces
• 5 cashews

Nashville "Fried" Chicken

6Servings
443 Calories/serving
10.6 grams Fat


3 cups Italian-style breadcrumbs
2 tablespoons paprika
2 tablespoons garlic salt
1 tablespoon cayenne pepper
2 cups 1.5 percent buttermilk
12 chicken pieces (6 breast halves, 6 thighs), skin removed
Butter-flavored vegetable-oil cooking spray

Heat oven to 400. Combine first four ingredients in a shallow bowl. Place buttermilk in another shallow bowl and dip chicken pieces in buttermilk, then dredge them in breadcrumb mixture. Place chicken pieces, meaty side up, in a large baking pan and coal generously with cooking spray. Bake 40 minutes or until internal temperature reaches 170 for breast and 180 for thighs.

Date-Nut Rounds with Cream Cheese

6 Servings
42 Calories/serving
1 gram fat/serving
Points value - 1


6 thin (1/4 " thick) slices date-nut bread
3 teaspoons fat-free cream cheese
3 teaspoons orange marmalade


Cut each slice of bread with a 2 inch cookie cutter to make 6 rounds. Save the scraps to chop finely, toast, and sprinkle over cooked fruit.

Spread each round with 1/2 teaspoon each of the cream cheese and marmalade.

Cheese Manicotti

152 calories/serving
4 servings


4 manicotti shells
1 cup low-fat cottage cheese
1/2 cup herb-seasoned stuffing mix
1 2-ounce can mushroom stems and pieces, drained
2 tablespoons chopped green pepper
1 tablespoon grated parmesan cheese
1 tablespoon snipped parsley
1 1/2 teaspoon snipped chives
1/2 cup tomato sauce
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning
2 teaspoons snipped chives

Cook manicotti according to package directions. Rinse with cold water. Drain and set aside. Place the cottage cheese in a food processor bowl or blender container. Cover and process until smooth. In a mixing bowl stir together the egg, stuffing mix, mushrooms, green pepper, parmesan cheese, parsley, and 1 1/2 teaspoon chives. Stir in cottage cheese. Spoon 1/4 of the cheese mixture into each manicotti shell. Place in a 10x6x2-inch baking dish.

In a small bowl, stir together the tomato sauce, garlic powder, and Italian seasoning. Pour the tomato mixture over the filled manicott shells. Sprinkle with left over chives.

Cover the baking dish with clear plastic wrap; vent by leaving a small area unsealed at the edge of the dish. Microwave on 50% power (med) for 8-10 minutes or until heated through.