Grilled Vegetables

8 servings

Ingredients:
 

• 1/4 cup olive oil
• 1 teaspoon salt
• 1 teaspoon dried parsley flakes
• 1 teaspoon dried basil
• 3 large ears fresh corn on the cob, cut into 3-inch pieces
• 2 medium zucchini, cut into 1/4-inch slices
• 1 medium yellow summer squash, cut into 1/4-inch slices
• 1 medium sweet onion, sliced
• 1 large green pepper, diced
• 10 cherry tomatoes
• 1 jar (4-1/2 ounces) whole mushrooms, drained (optional)
• 1/4 cup butter, cubed (can cut back on this)

Directions

• In a large bowl, combine the oil, salt, parsley and basil. Add vegetables and toss to coat. Place on a double thickness of heavy-duty foil (about 28 in. x 18 in.). Dot with butter. Fold foil around vegetables and seal tightly.
• Grill, covered, over medium heat for 10-13 minutes on each side or until corn is tender. 

Buffalo Chicken Meatballs

Preheat oven to 400F

1lb ground chicken
1/2 small onion, grated
2 cloves garlic grated
2T parsley (or more if preferred)
salt and pepper
Extra virgin olive oil
2T butter
1/2c hot sauce (franks)

In large mixing bowl combine all ingredients except butter and hot sauce. After combined well separate into sections and make 4 large meatballs OR 16 small meatballs.
Arrange on a nonstick sheet pan and drizzle with a little olive oil. Place in oven for 10-12 minutes for small meatballs or approximately 25-30 minutes for large meatballs. Use thermometer to make sure they are cooked through but not overcooked.
While the meatballs are baking melt the butter in a large skillet over medium heat. Add the hot sauce and whisk to combine. Toss the baked meatballs in the hot sauce to coat.

This recipe makes wonderful meatballs that can be used in spaghetti or other recipes if you don't want them with hot sauce.

Leftover Cereal Bars

6 Cups cereal
1 Cup peanuts
1/2 cup peanutbutter (crunchy works great)
1 bag (10.5oz) mini marshmallows
2T milk
Hint: this recipe used up all the little bits of cereal that I had at the bottom of boxes that weren't getting eaten. I used cocoa crispies, cookie crisp, smores cereal, special k, and cheerios. The varieties worked great.

Spray bottom and sides of 13x9 cake pan. I also lined mine with parchment paper and sprayed that. In large mixing bowl combine the cereal and peanuts.
In 3qt saucepan heat peanutbutter, marshmallows and milk on low heat. Stir occasionally until it's all melted together.
Pour mixture over the cereal, stir well to coat. Works well if you spray your mixing spoon with cooking spray first. It's very sticky so my advice is take your rings off, spray your hands with cooking spray or butter and dig in. Then press it into the pan. Cool at least 30 minutes before serving.

Cut into 24 bars
Approximately 140 calories each (depends on your cereals)

BROWNIES

Preheat oven to 400F

Mix one 18.25oz box of devils chocolate cake mix with one 15oz can of pure pumpkin. That's it....no water, eggs or anything else just the cake mix and pure pumkin.
Bake for about 25 minutes or until toothpick comes out clean.
These are cake-like brownies.

You can add walnuts, chocolate chips or anything else you like.

Salsa Rice and Black Beans

1 1/4c water
1 1/2c minute brown rice, uncooked
1 16oz can black beans, rised and drained
1 lg tomato, chopped
1 4oz can chopped green chilies, undrained
1T fresh cilantro leaves or parsley, chopped
1T lime juice
1/8t hot pepper sauce
Optional: sour cream, lime slices, cilantro/parsley

Bring water to boil in large saucepan then stir in rice, beans, tomato and chilies. Return to boil. Reduce heat to low and cover. Simmer 5 minutes then remove from heat.

Stir in cilantro, lime juice and pepper sauce; cover. Let stand 5 minutes or until liquid is absorbed. Stir and garnish if desired.

Apple Cinnamon Rice Crisp

Preheat oven to 350F

1c minute rice (white or brown) uncooked
1 can (20oz) apple pie filling
1c packed brown sugar, divided
1t ground cinnamon
1/2c raisins or craisins
1/2c walnuts, chopped
1 1/2c uncooked rolled oats
4T margarine of any kind
Optional: ice cream or cool whip

Prepare rice according to box directions. Spray 2qt baking dish with pam spray. Combine rice, pie filling, 1/2c brown sugar, cinnamon, raisins and walnuts in medium bowl. Pour into the prepared baking dish. In same bowl combine remaining 1/2c brown sugar and rolled oats. Cut in margarine mixing until mixture is moist. Sprinkle over rice mixture and bake 20 minutes.

Pizza Pasta Casserole

8oz whole wheat rotini pasta
1 16oz package lean ground turkey (regular or italian seasoned)
1 jar spaghetti sauce
1/2 chopped onion
low fat shredded mozzarella cheese
turkey pepperoni

Preheat oven to 350F

Cook pasta according to directions on box and set aside. Brown the ground turkey and onion in large pan. Then add spaghetti sauce and cooked pasta in with the ground turkey. Mix thoroughly then pour into a 9x13 pan. Sprinkle mozzarella on top and add turkey pepperoni along top layer. Bake at 350 for 25-30 minutes.

Serves 12  (204 calories and 4.2g fat per serving)

Stuffed Cabbage Strata

5-6 slices center cut bacon or turkey bacon, cut into 2 inch pieces
1 medium chopped yellow onion
1 cup uncooked instant brown rice
5-6 cups chopped green cabbage
1 1/2lb chopped chicken breast
salt and pepper to taste
16oz low sodium tomato sauce or canned crushed tomatoes
1/4cup water
optional: hot sauce, mozzarella cheese

Preheat oven to 400F

Lightly spray 8x8 glass dish or casserole dish with olive oil. Cook the bacon either in pan or in microwave until edges are starting to crisp. In a pan add the onions and rice and cook over medium heat until onions are tender and rice is just starting to brown, 3-5 minutes.

Spread about 3 cups of the cabbage in an even layer in baking dish. Top with all the rice mixture. Use the same skillet you cooked rice in and add the chicken, salt and pepper and cook over medium high heat until no longer pink, 3-5 minutes. Now spread the chicken over top of the rice and then spread the remaining cabbage over all of that.
Now in that same skillet add the tomato sauce or crushed tomato and the water. Turn heat to high and bring to a boil. Carefully pour or spoon the sauce evenly over entire casserole. Lay the bacon pieces on top of the cabbage. Cover with foil and bake for 45 minutes. Uncover and bake an additional 10 minutes or until cabbage and rice are tender and strata is heated through. You can add mozzarella cheese on top when you uncover the dish.

6 servings: 271 calories, 5g fat per serving

Fish Tacos

Preheat oven to 325F

Tear off a long piece of aluminum foil. Place two-four fillets of fish (talapia, mahi mahi, etc) onto the foil. Spray the top of fish with extra virgin olive oil (or spray butter, pam spray, etc). Just something to get it a little wet. Then sprinkle on some taco seasoning and add a little lemon juice or lime juice. If you have a lemon or lime you can place wedges on top. Seal this up good and place in oven for 30 minutes. Towards the end I placed some cooked shrimp on top to get the flavor and heat up. Shrimp is optional though.

Once done you make your taco with all condiments you prefer. It is also good with wild rice inside.

Chicken and sausage gumbo

2-3 chicken breasts cutlets
salt and pepper to taste
Sauage, fully cooked, cut into 1/4 inch slices
One 14.5oz can diced tomatoes with green chilies (not drained)
3 cups low sodium fat-free chicken broth
2 cups frozen cut okra
1 1/2 cups chopped celery
1 green bell pepper, seeded and chopped
1 large onion, chopped
1 1/2t chopped garlic
1t worcestershire sauce
1t ground thyme

Add all ingredients to crock pot. Cook up the sausage (I used turkey brauts but you can use chicken sausage or any other sausage you prefer). Add the cooked sausage to crock pot. Just season the chicken with salt and pepper then throw the uncooked cutlets into the crock pot. Mix everything together and cook on high for 3-4 hrs or low for 7-8 hours. Towards the end remove chicken from the crock pot and shred it then add back to the gumbo.
Makes 10 servings of 1 cup each
117 calories, 3.5g fat

Buffalo Chicken Hot Wing Dip

One 8oz fat-free cream cheese, room temp
1/2c Franks hot sauce
1/2c shredded part-skim mozzarella cheese
1/4c fat-free ranch dressing
1/4c fat-free plain greek yogurt
Two 10oz cans 98% fat-free chunk white chicken breast in water, drained and flaked (I used little less)

Put cream cheese in microwave-safe bowl and stir until smooth. Mix in all other ingredients and stir well.
Microwave for 3 minutes. Stir then microwave another 1-2 minutes or until hot.
Makes 15 servings of 1/4c each
68 calories, 1.5g fat

I also made this for a friend's bbq and everyone thought it was great with chips or veggies.

Corn bread with corn

Preheat oven to 400

Mix dry ingredients in one bowl:
1/2c yellow corn meal
3/4c all purpose flour
1t baking powder
1/2t salt
2T sugar

Mix wet ingredients in separate bowl:
1 large egg
1/2 stick butter
1/2c milk or silk soy milk
1c creamed corn

***put your 8x8 or 9" round pan in the oven to heat before you add the wet ingredients into it****
Now mix the wet and dry ingredients together but just enough blend them. DO NOT OVER MIX or it'll be hard and not fluffy.
Take the preheated pan out of the oven and grease with a butter stick. Now add the wet ingredients and bake 20 minutes or until fork comes out clean.

I had never put real corn in corn bread before I had always made it from a pouch. We took this to a friend's bbq and everyone liked it. You can add corn or creamed corn to pretty much any recipe.

Leftovers Soup

This is so easy and uses up the bits and pieces of leftovers that you have at the end of the week in your fridge.
Example (I cooked today): Rice/kale mixture, half chicken breast chopped, one green zucchini that was getting soft, one celery stalk chopped, cabbage, kale, 2 potato wedges, corn salsa......I put all of this in a pot and added chicken broth, one bay leaf and some onion powder and garlic powder. Let it cook until everything is cooked through and turns soupy. It cooks in such a short amount of time and is super healthy!

Unstuffed cabbage with ground turkey

Preheat oven to 350F

1T olive oil or small amount of chicken stock
1 onion, chopped
1 green bell pepper, diced
1- 1 1/2 pounds ground turkey
6T uncooked brown rice
3/4 to 1 whole medium cabbage, roughly chopped
1 10.5oz can condensed tomato soup
1c tomato sauce
1c water
seasonings to taste

Heat oil (or I used chicken stock) in a large skillet and saute onion and pepper. Once they are pretty much cooked through add your turkey and cook over medium heat until it's nicely brown. (It does not have to be cooked through since it'll be in the oven for a long time.) Stir in uncooked rice.

While turkey is browning, spread cabbage in bottom of 8x10 pan or casserole dish. Top cabbage with turkey mixture.

Then combine tomato soup, tomato sauce, water and ground pepper along with any other seasonings you prefer. Then pour evenly over the cabbage and turkey.

Cover with foil and bake for 1.5 hours.
This is really healthy and tastes very good.

Hearty Skillet Supper

2 medium onions, chopped
4 cloves garlic, minced
1lb ground turkey (or ground chicken, ground pork, ground beef or mixture of meats)
1/2 cup uncooked rice
1 1/2 cups chopped potatoes
2 1/2 to 3 1/2 cups water
3 cups chopped carrots
pepper to taste
Soy sauce to taste

Heat large skillet or pot over medium heat. Add turkey, onion, garlic and pepper and cook until meat is no longer pink. Add rice, potatoes, carrots, about 2 1/2 cups of water to start with and more seasonings (if desired.) Cover and simmer 20 minutes, checking to see if you need more water. In the end up eventually want it to be thick, not soupy, but the rice and potatoes will soak up the water. You can swap some of the water out for broth if you want. Continue cooking 15 minutes more or until rice and veggies are tender. Stir in soy sauce at the end.
Optional: mix melted light butter spread (or olive oil) with panko bread crumbs and add seasonings. Sprinkle this on top of it all and place under broiler on high until bread crumbs are brown.

You could also add other vegetables if you prefer.

Stuffed Chicken Cordon Bleu

One 5oz boneless skinless chicken breast
salt and pepper to taste
1 wedge The Laughing Cow Light Original Swiss Cheese
1oz (about 2 slices) 97-98% fat free ham

Preheat oven to 350F

With a meat mallet pound chicken until it's about 1/4-inch thick. Helps to place is large sealable bag and squeeze out the air. Remove chicken and season with salt and pepper on both sides.

Lay the chicken flat and spread the cheese wedge over it. Evenly layer the ham slices on top of the cheese. Tightly roll up the chicken breast and secure with toothpicks.

Place chicken roll in baking pan sprayed with nonstick cooking spray then cover with foil. Bake 20 minutes. Carefully remove the foil and continue to bake uncovered for additional 15 minutes or until chicken is cooked through.

Entire recipe: 222 calories, 4.5g fat, 2g carbs, 40g protein
Hungry Girl Recipe

Big Bowl of Breakfast

1 tray frozen green giant just for one Broccoli & Cheese Sauce
3/4c fat-free liquid egg substitute
3/4c frozen potatoes O'Brien
1 slice canadian bacon and/or ham, bacon
Optional: 2T shredded fat-free cheddar cheese

Prepare broccoli & cheese as directed. I doubled the recipe using a box of broccoli & cheese so my husband would have breakfast for a couple of days.

In large skillet sprayed with nonstick cooking spray add egg substitutes and scramble 2-3 minutes until fully cooked. Place scramble in a big bowl and set aside.

Spray skillet again and over med-high heat add potatoes. Cook 3-4 minutes until lightly browned. You can add the meat to this skillet to cook or cook it in a separate skillet. Then add the potatoes and meat to the scramble. Then add broccoli & cheese sauce to mix and combine. If you want it cheesier add the fat free cheddar cheese. If eating it as leftover just microwave for 30-45 seconds.

Easy waffle maker quesadilla

2 flour tortillas
cheese
ham, turkey or other deli sliced meat
optional: light buttery spread, vegetables

Just warm up your waffle maker. Place the cheese and meat and other ingredients of your choice on the tortilla. Top with second tortilla and place in waffle maker. Toast until browned. My kids loved this one!

Fresh Blueberry Muffins

Preheat oven to 400
Makes 8 Muffins

1 cup whole wheat flour
1 cup fresh blueberries (you could swap out and use other berries or fruit if you like)
1/2 cup light vanilla soymilk (I used unsweetened almond milk since that's what I had)
1/4 cup sugar free pancake syrup
1/4 cup fat free liquid egg substitute
1/4 cup splenda
3T brown sugar (not packed)
2T light whipped butter or light buttery spread, room temp
2T no sugar added applesauce
1 1/2t baking powder
1/2t vanilla
1/4t salt

In medium bowl combine flour, splenda, brown sugar, baking powder and salt. Mix well. These are your dry ingredients.

In mixing bowl combine soymilk, syrup, egg substitute, butter, applesauce, and vanilla. Use mixer or whisk beat until thoroughly blended. Do not worry if butter bits do not break up completely.

Add dry ingredients to wet ingredients and blend well. Then fold in blueberries.

Line 8 cup muffin pan with baking liners (works good but will work without the liners) and spray with nonstick spray. Evenly distribute batter among the 8 cups.
Bake in oven for about 22 minutes or until toothpick comes out clean.
The Hungry Girl recipe says it makes 6 muffins but mine were big and made 8.

8 muffins=103 calories and less than 2g fat.

Chunky Apple-Cinnamon Walnut Muffins

THESE ARE AMAZING!!!

Preheat oven to 400F
Makes 4 Muffins

For muffins:
1 cup peeled and chopped fuji (or other red) apple
1/2 c whole-wheat flour
1/4c light vanilla soymilk (I used  unsweetened almond milk since that's what I had)
2T sugar-free pancake syrup
2T fat free liquid egg substititue
2T splenda
2T brown sugar (not packed)
1 1/2T light whipped butter or light buttery spread, room temp
3/4t baking powder
1/2t vanilla
1/4t salt
Optional: 4 big walnuts crunched up

For topping:
1T brown sugar (not packed)
1t splenda
1/4t cinnamon
1/2t light whipped butter or light buttery spread, room temp

*In small bowl combine all ingredients for topping and set aside.
*In medium bowl combine flour, splenda, brown sugar, baking powder, cinnamon and salt for the muffins. This is your dry ingredients. mix well and set aside.
*In large mixing bowl combine soymilk, syrup, egg substitute, butter and vanilla. Beat with mixer or whisk unitl thoroughly blended. Don't worry if butter bits do not break up completely.
*Add dry ingredients to mixing bowl and beat until well blended. Then fold in apple pieces.
*Line 4 cups of a muffin pan with baking cups and spray with nonstick spray. Evenly distribute batter among the four cups. If you want walnuts spread them on top of muffins now. Then sprinkle the topping mixture evenly over batter in the cups.
*Bake in oven for 18-20 minutes or until toothpick comes out clean.

Per muffin: 127 calories, 2.5g fat, 325g sodium, 24.5g carbs, 2.5g fiber, 10g sugar, 3g protein
These are so good!!!!!!! Thank you Hungry Girl for the wonderful recipe.

Chicken Taco Pizza

Can of pizza dough (or any type of pizza dough)
2-3 chicken breasts, cut into 1" cubes (or shredded if preferred)
salsa
taco seasoning
1-2 cans of fat free refried beans
cheese (your preference)
optional toppings: nonfat greek yogurt, sour cream, olives, tomatoes, lettuce, hot sauce

Preheat oven to 400F

Spread dough out on pizza pan or long rectangle pan. Heat pan over medium high heat and add chicken pieces. After they start cooking add 1/2c water and taco seasoning. Cook until done. Heat refried beans in pan, this is optional but makes it easier to spread onto pizza dough. I sprinkled the dough with italian seasoning, then spread your refried beans, then top the beans with salsa. Then add your chicken and cheese. I used a mixture of mozzarella and fat free cheddar cheese. You can use whatever cheese you have on hand that will melt good.
Bake in oven for 20-25 minutes or until bottom is golden brown. Top with your toppings of choice.

Easy white chicken chili

1 32-ounce box chicken stock

3 cans white beans, left undrained

5 cups cooked chicken (rotisserie or boiled)

1 16-ounce jar salsa

1 8-ounce block pepper jack cheese, grated

2 teaspoon ground cumin

2 cloves garlic, minced

Black or white pepper to taste

1/2 cup finely crushed corn chips (optional, if you like your chili thicker)

Optional: sour cream or greek yogurt

Place all ingredients except corn chips in  pot on stove. Cook over medium high heat until cheese is melted and everything is warmed through. When chili is ready you can add corn chips, then simmer 10 minutes to thicken. Top your bowl with whatever you like. Very easy and very tasty!

Corn Salsa

1 (15oz) can 50% less sodium black beans, rinsed and drained
1 (15oz) can 50% less sodium whole kernel corn, rinsed and drained
3/4 cup salsa or pico de gallo
2T chopped fresh cilantro (also good with cilantro in tube)
1 1/2t red wine vinegar
1t cumin
salt to taste
pepper to taste
hot sauce to taste

In large bowl combine beans, corn, salsa, cilantro, vinegar, and cumin. Season with salt, pepper and hot sauce. Cover and refrigerate at least 2 hours or over night before serving. The longer it sits the better it tastes. This is great with mexican dishes. I like taking Kelloggs sea salt cracker chips and dipping them in it.
About 100 calories for 1/2 cup.

Cake made with pop

Any flavor boxed cake mix
Any flavor diet soda (1 can)

You can mix and match! This is much healthier because you are not adding eggs and oils. All you add is the powdered box cake mix and one can of diet pop, beat until smooth and bake as directed. It comes out moist and yummy each time. I have made devils chocolate cake with diet pomegranate 7up, white cake mix with diet orange, and yellow cake mix with diet mt dew. All have came out great. The only calories are what's in the powdered mix itself. For a yummy topping instead of frosting try using fruit. Cut up some peaches with cinnamon and sugar, microwave and top with dab of low fat cool whip. Or use fresh strawberries and cool whip for a strawberry shortcake. The options are endless and yummy!

Squash with fruit bake

1/2 of a butternut squash, cubed or you can use an acorn squash cubed
One red apple of choice, cubed
Pineapple, canned or fresh, cubed
Nuts, optional
For the juice, use either the pineapple juice or fresh juice of choice

Preheat oven to 400

You can do this in the oven or in the microwave. Use about equal amounts of each ingredient. I have made this using butternut squash with apples, walnuts and dried pomegranate craisins. I have made it with butternut squash, pineapples, apples, pecans. It's been good every way I've tried. Just add the equal amounts of cubed ingredients. Pour juice over top, enough so they won't dry out while cooking and it'll give it a little sweet juice in the bottom. It doesn't have to be swimming in juice. Then top with cinnamon and brown sugar. Bake about 20 minutes in oven or until everything is done. Test by poking with fork. Eat warm, it is way yummy! If you're not worried about calories you can use butter as well however it's good the healthy way.

Protein smoothie

Protein powder or egg whites (I like Jillian Michaels chocolate protein powder)
fruit of choice
Sweetener
Ice
Water

I use a magic bullet. In the cup I add my fruit (1/2 banana and 1/4cup or so of frozen berries). You can use any variety of fruit you like. If you don't use frozen fruit add more crushed ice. The more ice you use the frostier it'll be. If you want it more runny use less. I use unsweetened fruit so I generally add a spoonful of sweetener. Then add 1/2-1 spoonful of protein powder depending on how much you want or add your egg whites. Then fill the rest of the cup full with water. Blend and enjoy! This is a good option to get your protein without having to eat egg or meat every meal.

FOOD TIPS

Egg beaters is great to have in the fridge. Saves you calories and is great for omelets or for pre-coating meat before breading it.

Nonfat Greek Yogurt- I started using this a lot. You can add a little splenda to it and use it as yogurt. You can top potatoes with it instead of using sour cream. Add it to creamy dishes.

Fiber One Cereal- I grind this in my magic bullet until it's powder. Try adding different seasonings to it and use it to coat meat, onions for baked onion rings, zucchini....many different uses and tastes different depending on what you mix with it.

Unsweetened almond breeze milk- you can get it in the cold section of the store or by the powdered milk. It comes in different flavors such as vanilla and it lasts longer than regular milk without spoiling. It also has way fewer calories. It's good over cereal or to make smoothies.

Brown sugar splenda/Regular splenda- some people are against artificial sweeteners. So many things are bad for us these days or after studies they say it's bad for you. I say it has helped me sweeten things and lose weight so I am all for it!!! The brown sugar splenda is made up of regular brown sugar and is mixed with the white splenda. So for most recipes you can use regular splenda and add regular brown sugar.

Potato bread/buns

2 potatoes
chicken broth
parsley, onion powder, garlic powder, pepper, salt

Heat oven to 425

Remove skin from potatoes (I used russet but any type will work) and boil or bake. They need to be cooked and soft. Place cooked potatoes in bowl, add seasonings that you prefer, then slowly add broth and mash. It won't take much broth, about 1/4 cup but start out with a little and add more as needed. You want the potatoes to become workable but not runny. Place a piece of parchment paper on top of a baking sheet. Scoop out about 1/2 cup of potatoes and make two round patties out of it. They should be about 1/4 inch thick. You can flatten them directly on the parchment paper. This should make about 6 patties. Bake for about 20 minutes at 425*F carefully flipping half way through. They are done when they are browned. These are a good option for buns or bread and are only about 50 calories for two patties. They are sort of like having a tortilla!

Fish foil pack

1 or 2 fillets of fish (talapia is good)
asparagus or zucchini
fresh lemon
1t butter (I can't believe it's not butter)
fresh herbs or seasonings
aluminum foil

Preheat oven to 425

Tear off a long piece of aluminum foil. Line the bottom with a bed of asparagus. If you don't like asparagus use zucchini. Then lay your fish fillets on top of the asparagus. Spread the butter on top of the fish and add your herbs and seasonings (fresh parsley, lemon pepper, onion salt, etc). Then top everything with two lemon slices. Wrap the foil into a package and place on a baking sheet in the oven for approx 25 minutes or until fish is fully cooked. Smells lemony good and tastes great!
VERY LOW FAT

Single serve pizza

1 can of pillsbury pizza dough
pizza sauce
low fat mozzarella cheese
turkey pepperoni
canadian bacon

Preheat oven to 400.

1. Open pizza dough and cut off one serving. A roll is generally six servings. Use a little flour and roll it out into a circle. Spray a 9" round cake pan and press the dough out to cover the bottom. The crust will be thin.

2. Spread 1/4c pizza sauce onto dough, then place 10 slices of turkey pepperoni and 10 slices of the small round canadian bacon on, then top with 1/4 cup cheese.

3. Bake for 6-7 minutes keeping an eye on it.
This whole 9" single serve pizza is approximately 330 calories and is delicious. You could swap out and use other toppings.

Breakfast banana split

1/2 banana, sliced
1/4c nonfat greek yogurt  (or a lowfat yogurt of choice)
fresh fruit of choice
Optional: granola or rice cakes

This can be built in many ways.
1. Put banana slices in bowl, top with yogurt (can use little bit of sweetener), add fresh fruit and berries. You can add granola or crunchy cereal on top. Another option is to take fruit such as apple or peach, cut into slices and sprinkle with cinnamon and brown sugar splenda, a touch of water and microwave for 3-5 minutes. Put the warm fruit on top instead of fresh fruit. You can use a chocolate rice cake as your base instead of banana or crunch it up and put it on top. No matter how you put this together it tastes amazing!

Quick mashed potato soup

2T I can't believe it's not butter spread, or similar
2T wheat flour (or regular flour)
1 small to medium onion, chopped
1/2c chopped carrot
1/2c chopped celery
2 c mashed potatoes (leftovers or fresh made)
1qt chicken broth
1 garlic clove, pressed
salt, pepper, parsley, onion powder, garlic powder to taste
Optional toppings: fresh parsley, sliced green onions, reduced fat cheese, cooked and crumbled turkey bacon, greek yogurt or sour cream.

In pot add butter and melt. Add onion, celery and carrot (celery and carrot are optional). Cook about 5 minutes til softened. Sprinkle in flour and stir for about 30 seconds. Whisk in chicken stock and bring to a bubble. Cook until slightly thickened, about 3-4 minutes. Then whisk in mashed potatoes. You can whisk in cheese at this time or add it on top later in your bowl.

Top with any other toppings you prefer. It's like a loaded bake potato soup.
Remove from heat. Makes approx 4 servings.

LOW FAT
LOW CHOLESTEROL
LOW CALORIE

Broiled Grapefruit

Grapefruit
Cinnamon
Brown sugar splenda (or regular brown sugar)

Turn broiler on high

Cut grapefruit in half and cut around edges. Sprinkle with cinnamon and brown sugar. Place in middle rack for 10 minutes.

It is a sweet breakfast or dessert!

Mustard and Pretzel Coated Meat

Even amounts of regular mustard and dijon mustard
Ground up pretzels
Meat of your choice

Heat oven to 375
1. In flat dish mix together the mustards. You can thin it out with a little water if needed. In your blender (or magic bullet worked great) grind up pretzels. Dip your meat (I used pork chops but would work with chicken or other meats) and coat all sides with mustard. Then put in pretzel til coated well.

2. Place aluminum foil on baking sheet. Then place a cooling rack on top of that and spray with cooking spray. Place your meat on top of the cooling rack. This helps the air get all around the meat and cook more evenly. Depending on what meat you are using will determine cooking time. The thin pork chops took about 25 minutes and I did flip them half way through.

Beer Baked Scalloped Potatoes and Ham

1t oil
1 medium-big onion sliced (or chopped if you prefer smaller pieces)
1 cup beer
2lb potatoes, peeled and cut into thin slices
2T wheat flour (or regular flour)
1/2c milk
1/4c nonfat greek yogurt
1/2c (2oz) grated swiss cheese (I used 3 baby bel light cheese grated)
1c cubed ham (Jenny-o is great option)
salt, pepper and preferred seasonings

Preheat oven to 350

1. Spray skillet with cooking spray, add oil and place over medium high heat until hot. Add onion and saute for about 5 minutes. Add beer and cook about 12 minutes or until most of liquid evaporates. Stir frequently. Remove from heat and set aside.

2. Place potatoes in boiling water for 8 minutes or until crisp tender, drain and rinse with cold water.

3. Place 1/3 of potato slices in 11x7 baking dish coated with cooking spray. Sprinkle seasonings over potatoes, spread 1/2 of onion mixture over potato slices and then top that with half of the ham. Repeat procedure ending with potato slices on top.

Place flour in a bowl and whisk in milk and greek yogurt. You can season this with other spices/seasonings if you prefer. Pour the milk mixture evenly over potato slices. Cover with aluminum foil and cut 3 (1 inch) slits in the foil. Bake at 350 for 45 minutes. Uncover dish and sprinkle with cheese and bake 10 more minutes or until cheese is melted.

Serves 6 (Approximately 250 calories)

Grilled Steak/Potato/Veggie Salad

2 garlic cloves, pressed
2t dried thyme leaves
salt, pepper, onion powder, garlic powder
1-2lb steak (your choice)
3T balsamic vinegar
2T olive oil, divided
1T dijon mustard
1 1/2lb potatoes (cut into wedges)
1 medium onion, cut into 1/2 inch slices
Any other vegetable you like (bell peppers, turnips, carrots, etc)
Romaine lettuce or mixed lettuce

1. Heat grill to about 350 degrees. Put all of your cut up vegetables onto a baking pan, drizzle with small amount of olive oil and sprinkle with sea salt (or regular salt), pepper, onion powder, garlic powder and whatever other seasonings you like. Gently toss them around to coat all of the vegetables.

2. It is best to marinate your meat over night or for minimum of one hour in salt free marinade or any marinade you like. Place Steak and vegetables directly on grill. Steak takes about 13 minutes (145* is medium rare and 160* is medium) while other vegetables take approximatly 10-12 minutes. Turn the vegetables occasionally.

3. In a bowl press 2 garlic cloves and add thyme, salt, pepper, balsamic vinegar and about 1T olive oil. Mix well. This will be the dressing you can drizzle over the top.

4. Once cooked remove steak and vegetables. After steak rests for about 5 minutes carve it crosswise into think slices. Cut the vegetables into bite size pieces. On a plate put a big pile of lettuce then top with all the meat and vegetables and drizzle with a little dressing. You don't really need much dressing because everything else has so much flavor. You can also substitute and use a store bought dressing.

LOW FAT
LOW CHOLESTEROL
LOW CALORIE
Nutrients: About 300 calories per serving.