BREAKFAST:

Scrambled Eggs
Total Prep Time : 10 minutes
Serves : 4

Ingredients:

• 1 tablespoon butter
• 1/4 cup chopped onion
• 4 eggs,beaten
• 1/4 cup chopped tomatoes
• 2 tablespoons crumbled feta cheese
• Salt and pepper to taste

How to Cook

• Melt butter in a skillet over medium heat. Sauté onions until translucent. Pour in eggs.
• Cook, stirring occasionally to scramble.
• When eggs appear almost done, stir in chopped tomatoes and feta cheese, and season with salt and pepper. Cook until cheeseis melted.

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Scrambled Eggs

Ingredients:

• 2 cups Spinach; firmly packed
• washed & chopped
• 2 cups Cooked brown rice
• 1 cup Frozen corn kernels
• 1/2 cup Salsa
• 6 Whole-wheat or corn tortilla

How to Cook

• Place the spinach in a saucepan with only the water you washed it in still clinging to the leaves. (If you washed the spinach the night before, place the spinach in the sacuepan and sprinkle a little water over the leaves.) Cook, stirring, until just wilted, about 2 minutes. Remove from the saucepan and drain well.
• Place the brown rice, corn, and salsa in the saucepan. Cook, stirring, until heated through. Stir in the spinach. Spoon a line of the mixture down the center of each tortilla and roll.
• Can roll in 8 tortillas instead for 8 servings.
• 166 calories, 2.3 grams fat per serving (at 6 per recipe).

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Applesauce Pancakes

Ingredients:

• 1¼ cups milk, low-fat
• 2 large fresh eggs, beaten or ½ cup whole frozen eggs (4), thawed
• 1/4 cup vegetable oil (2 Tbsp)
• 2 cups canned applesauce (1 lb 2 oz)
• 3 cups all-purpose flour (15 oz)
• 2 Tbsp baking powder
• 1 tsp salt
• 1/4 cup sugar
• 1/4 tsp ground cinnamon

How to Cook

• In a mixing bowl, use the paddle attachment on low speed to combine milk, eggs, oil, and applesauce. Mix for 1 minute until blended.
• Sift in flour, baking powder, salt, sugar, and cinnamon. Using the whip attachment on low speed, mix batter for 15 seconds until combined. Scrape down the sides of the bowl. Increase speed to medium and mix for 1 minute.
• Portion batter with level No. 20 scoop (3? Tbsp) onto griddle, which has been heated to 375° F. (If desired, lightly oil griddle surface.)
• Cook until surface of pancake is covered with bubbles and bottom side is lightly browned, about 2 minutes. Turn and cook until lightly browned on other side, about 1 minute.

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FRUITY GRANOLA YOGURT PARFAIT

Ingredients:

• 1/2 cup granola, low-fat
• 3/4 cup (6-oz container) vanilla or plain yogurt, low-fat
• 1/2 cup fresh blueberries, raspberries, or sliced strawberries or bananas (use frozen fruit if fresh isn’t available)

How to Cook

• Measure out all ingredients to be used. Provide stemware or clear drinking glass or bowl.
• Layer ingredients any which way you want in a glass, such as half of granola, yogurt, and fruit, then repeat. Eat with a long spoon.

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Zucchini Breakfast Bread

Ingredients:

• 3 large eggs, beaten
• 1¾ cups sugar
• 1/2 cup vegetable oil
• 1/2 cup cinnamon applesauce
• 1 Tbsp vanilla extract
• 2 cups zucchini, shredded or grated
• 3 cups self-rising flour
• 1/2 cup walnuts or pecans, chopped

How to Cook

• Preheat the oven to 350° F.
• Spray a non-stick 9- by 5-inch loaf pan with cooking spray.
• In a large bowl, whisk together the beaten eggs, sugar, oil, applesauce, and vanilla.
• Dump in the zucchini. Stir with a large spoon. Sprinkle in flour. Stir well.
• Pour batter in the loaf pan. Sprinkle nuts over the batter. Bake for 1 hour, or until a toothpick comes out clean. Cool for 15 minutes on a cooling rack.
• Loosen bread from the sides and remove the bread to cool completely on the rack. Once cool, slice and serve. (Hint: The bread slices even better when partially frozen.) Store individually wrapped leftovers in the freezer

SNACK :

Garden Fresh Wraps
Total Prep Time : 10 minutes
Serves : 4

TIP:

To warm the tortillas, stack them between 2 paper towels and microwave on ‘high’ for 30 seconds or until moist and warm.

Ingredients

• 1 package Carved Turkey Breast, Oven Roasted
• 4 medium (8inch) flour tortillas, warmed (alternate: wheat tortillas)
• 2 cups mixed baby salad greens
• 1 medium tomato, cut into thin wedges
• 1/2 cup coarsely shredded carrot
• 1/2 cup (4 ounces) reduced-fat shredded Cheddar or Mozzarella cheese
• 1/2 cup low-fat Italian salad dressing

How to Cook

• To make each sandwich, arrange 1/2 cup salad greens down the centre of a tortilla. Top with some of the turkey, tomato wedges, 2 tablespoons shredded carrot, and 2 tablespoons shredded cheese. Drizzle with 2 tablespoons salad dressing.
• Roll the tortilla to enclose the filling. Cut in half to serve.

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COCOA-ORANGE CEREAL AND NUT CLUSTERS
Total Prep Time : 15 minutes
Makes 24 clusters

Ingredients

• 3 1/4 cups crunchy whole-grain corn cereal (such as Puffins)
• 1/2 cup powdered sugar, plus additional for dusting
• 3 tablespoons unsweetened cocoa powder
• 3 tablespoons frozen orange juice concentrate, thawed
• 1 1/2 tablespoons light corn syrup

How to Cook

• Place the cereal in a large zip-close plastic bag. Press out all of the air and close the bag. With a rolling pin or the bottom of a heavy pan, crush the cereal into fine crumbs.
• In a large bowl, combine the crushed cereal, sugar, pecans and cocoa. Stir thoroughly. Add the orange juice concentrate and corn syrup, then stir until all ingredients are well moistened and the mixture holds together when squeezed into a ball.
• Moistening your hands with cold water as needed, then form the mixture into 24 small balls. Roll the balls in additional powdered sugar to coat

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Fruit Nuggets - Easy Healthy Snacks Recipe

Ingredients

• 1/4 cup dried pitted prunes
• 1/4 cup dried apricots
• 1/4 cup dried figs
• 1/4 cup pitted dates
• 1/3 cup wheat-flake cereal (like Wheaties)
• 1/3 cup honey
• 1/2 square unsweetened chocolate; melted
• 1 cup boiling water
• Non-stick cooking spray coconut

How to Cook

• Let prunes and apricots stand in boiling water for 5 minutes.
• Drain. Put all fruit through food processor and mix with crushed cereal.
• Blend in honey and melted chocolate. Spray hands with non-stick cooking spray and shape mixture into 1-inch balls. Roll in coconut.
• Chill and refrigerate in an airtight container.

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Peanut Butter Clouds Recipe - Snacks

Ingredients

• 1 cup sugar
• 1 cup powdered sugar
• 1 cup shortening
• 1 cup crunchy peanut butter
• 2 eggs
• 1 teaspoon vanilla
• 2 cups flour
• 2 teaspoons baking soda
• 1 teaspoon salt

How to Cook

• In a large bowl, combine sugars, shortening, peanut butter and eggs. Beat until well blended. Add dry ingredients and mix well. Shape into balls about the size of a walnut. Place on lightly greased cookie sheet and flatten with a fork to make a criss-cross pattern. Bake for 10 minutes, or until lightly browned, at 350° F.

Note:
Some kids have severe allergies to peanut butter - make sure you check with children's parents before feeding them peanut butter snacks.

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Turkey & Pepper Roll Up

Crunchy bell pepper strips rolled in deli turkey makes a simple and satisfying protein-packed pick-me-up.

Ingredients

• 1 tablespoon reduced-fat cream
• Cheese 2 slices
• Reduced-sodium deli turkey
• 1/2 cup red bell pepper slices

How to Cook

• Spread cream cheese on turkey slices, top with bell pepper and roll. No Cooking required.

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HEALTHY FRUIT KEBABS
Serves : 4

TIP:

Triple or quadruple the amount of fruit to make more skewers and don't be afraid to substitute in-season fruit.

Ingredients

• 4 (1-inch) pineapple cubes
• 12 seedless red grapes
• 4 large strawberries, hulled
• 2 medium green kiwifruit, peeled and cut in half vertically
• Low-fat vanilla yogurt
• Bamboo skewers or flexible plastic cocktail straws

How to Cook

• Slide fruit onto four 6-inch bamboo skewers or cocktail straws, in the following order: pineapple, grape, strawberry, grape, kiwifruit, grape.
• (The grapes keep the strawberries from discoloring the other fruits.) Serve the kebabs with chilled low-fat vanilla yogurt.

LUNCH :

Szechuan Chicken
Total Prep Time : 10 minutes
Serves : 3-4

Ingredients

• 1 tablespoon corn oil
• 1 tablespoon sesame oil
• 2 boneless skinless chicken breasts (cut into 1-inch cubes)
• 2 tablespoons cornstarch
• 3 garlic clove, minced
• 1/4 cup soy sauce
• 1 tablespoon rice wine vinegar
• 1/2 red bell pepper, julienned
• 1 carrot, julienned
• 1 small zucchini, julienned
• 1/4 cup chicken broth
• 1 tablespoon light brown sugar
• 1 bunch scallion cut diagonally in 1-inch pieces
• Hot cooked rice

How to Cook

• Heat the oils in a wok over high heat.
• Toss the cubed chicken breast in a bowl with the cornstarch to coat.
• Add the chicken and minced garlic to the wok and stir-fry until the chicken is lightly browned.
• Add the remaining ingredients except the scallions.
• Cover and cook for three minutes.
• Add the scallions.
• Cover and cook for two more minutes.
• Serve with hot, cooked rice or fried rice.

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Honeyed Chicken Salad
Yield : 4 servings
Calories : 270
Fat: 1 gram

Try this low fat variation for chicken salad, made with fat free mayonnaise. The balsamic vinegar gives just enough zip to make the switch from high fat to low fat workable. Poppy seeds and pecans give the chicken salad a gourmet flair.

Ingredients

• 2 cups baked chicken breast, cut in bite-sized pieces
• 2 tbsp. chopped pecans
• 2 tbsp. poppy seeds
• 2 tbsp. honey
• 2 tbsp. Balsamic vinegar
• 1 cup sliced seedless grapes
• 1/2 cup fat-free mayonnaise

How to Cook

• Combine all ingredients together in plastic storage container. Keep refrigerated.
• Serve on a sliced hard roll or spoon onto a sliced tomato.

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Asparagus Roll Ups
Yield: 4 turkey rolls
Calories: 44
Fat: less than 1 gram

Ingredients

• 4 slices fat free turkey
• 8 spears asparagus
• 4 slices fat free Swiss cheese
• fat-free non-stick cooking spray

How to Cook

• Rinse asparagus and trim bottoms. Place in shallow microwave safe dish with 1 tablespoon water. Cover and cook one to two minutes in microwave on high. Remove from microwave. Place one slice cheese on top of turkey slice. Place two asparagus spears on top of the cheese and roll up the turkey. Repeat with remaining turkey, cheese and asparagus. Place in a shallow microwavable dish that has been sprayed with non-stick cooking spray. Heat in microwave two to three minutes until cheese begins to melt.
• Broccoli can be substituted for asparagus.
• Serve with low fat hollandaise sauce or your favorite fat-free dressing. Sweet potatoes and crusty bread make an excellent accompaniment.

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Instead of Chili
Yield: 8 generous servings
Calories: 376
Fat: 5 grams

This chicken recipe has a southwestern flair. For a savory variation, add your favorite pasta or vegetables. Try taco seasoning instead of chili. For a spicier version, add sliced jalapeno peppers.

Ingredients

• 4 boneless, skinless chicken breasts, cubed
• 1 large onion, chopped
• 1 packet chili seasoning (1.48 oz.)
• 1 four ounce can diced green chilies
• 4 16 ounce cans great northern beans
• 2 cans water

How to Cook

• Put chicken and onion in sauce pan with one inch water. Cook until chicken is white. Add chili seasoning, chiles and beans. Stir and serve.
• Serve with pineapple chunks and corn bread.

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Hamburger Casserole
Yield: 4-5 servings
Calories: 376
Fat: 9 grams

Precooking and packaging ground round in freezer bags is a great time saver for those short days during the week when every second counts.

Ingredients

• 1 pound ground round
• salt and pepper to taste
• 1 onion, chopped
• 1 10.5 ounce can low fat, reduced sodium cream of mushroom soup
• 1 cup fat free sour cream
• 1 15-16 ounce can whole kernel corn, drained
• 1-1/2 cups macaroni noodles, uncooked

How to Cook

• Fry meat in skillet. Drain and rinse thoroughly. Return meat to skillet, sprinkle with salt and pepper. Add onion and one tablespoon water. Cover and cook until onions are transparent (less than five minutes). Cook noodles according to directions on the box. Add soup, sour cream, corn and noodles to meat mixture. Stir and serve.
• Serve with a dark green salad and French bread. Try varying the noodles.

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Taco Salad
Yield: 6 servings
Calories: 205
Fat: Less than 1 gram

This is a delicious low fat version of a family favorite. Although guacamole and olives contain fat, they can be added, if desired, to make the dish more colorful and flavorful.

Ingredients

• 1 16 ounce can fat-free refried beans
• 1/2 to 1 package taco seasoning (1.25 oz.)
• 1 cup chunky style salsa
• 1/2 to 3/4 cup fat free mayonnaise
• 1/2 to 3/4 cup fat free sour cream
• 1 package Hidden Valley Original Ranch Dressing (1 ounce)
• 1 onion, chopped
• 1 to 1-1/2 cups shredded, fat free cheddar cheese
• 1/4 head chopped or shredded lettuce
• 1 or 2 diced tomatoes

How to Cook

• Mix beans, salsa and taco seasoning. Spread in bottom of 8" by 8" dish. Mix mayonnaise, sour cream and dressing mix. Spread over bean mixture. Sprinkle onion on top of dressing mixture, then cheese, lettuce and tomato.
• Serve with reduced fat tortilla chips for dipping

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Hot Ratatouille
Yield: 4 servings
Calories: 148
Fat: 5 gram

Ingredients

• 1 medium zucchini, sliced thinly
• 1 small green pepper, sliced
• 1 cup fresh, sliced mushrooms
• 1 small eggplant, peeled and sliced (optional)
• 1 tsp. minced garlic
• 1 cup prepared spaghetti sauce (low fat, chunky or garden style)
• 1 tsp. oregano
• 1 cup low fat, shredded mozzarella cheese
• 1/4 cup fat free Parmesan cheese

How to Cook

• Combine all ingredients except cheeses in two quart casserole. Microwave on high for six to eight minutes. Sprinkle with cheese. Microwave for one more minute.

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DINNER :

Parmesan & Herb Chicken Strips
Total Prep Time : 10 minutes
Serves : 4-6

Ingredients

• 1 lb chicken breast, sliced into strips or chicken tenders
• 1 cup flour
• 2 cups plain breadcrumbs
• 2 tablespoons roast chicken seasoning or garlic and herb seasoning (Try Emeril’s Chicken Rub seasoning)
• 1 teaspoon garlic powder
• 1/4 cup grated parmesan cheese
• 1 egg
• Non-stick cooking spray
• Salt and pepper

How to Cook

• Place flour in shallow dish, add salt and pepper to taste.
• In another shallow dish beat egg.
• In third shallow dish mix breadcrumbs, seasoning, garlic powder, cheese, and salt & pepper to taste.
• Dip chicken strips in egg.
• Dredge chicken in flour.
• Dip flour dredged chicken in egg.
• Coat in the breadcrumb mixture.
• Place coated chicken pieces on cooking sheet that has been sprayed with non-stick cooking spray.
• Lightly spray tops of chicken pieces with non-stick cooking spray.
• Place chicken in preheated 350 degree oven 20 -25 minutes (or longer depending on the size of your strips). For extra crunch turn oven to 425 for last 3-4 minutes.

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Broiled Seafood Extravaganza

Ingredients

• 1/2 LB. MEDIUM SHRIMP - PEELED, DEVEINED, CLEANED
• 1/2 LB. SCALLOPS - SEA OR BAY (CALICO) - DRAINED
• 1/2 PINT OYSTERS - STANDARD, SELECT OR MIXED GRADES, DRAINED
• 0. 1/3 8 OZ. BOTTLE COMMERCIAL ZESTY ITALIAN DRESSING (KEN'S, KRAFT, ETC.)

How to Cook

• Preheat oven to broil.
• If you're going to use your toaster oven, line the broiler pan with enough aluminum foil to form a 1 1/2-inch lip around the edges to hold the liquid.
• Randomly arrange the shrimp, scallops and oysters on the foil or broiler pan.
• Shake the bottle of dressing well and pour small trails of dressing over the shellfish. Keep in mind that the amount of liquid in the pan will increase by one-half during broiling.
• If using a regular oven, place the rack no more than 6 inches from the heating element.
• Broil for 10 minutes then visually check for doneness. The shrimp should have a pink tint with veins of red. Turn over the largest scallop with a fork. If the underside is white and firm, your meal is ready. The oysters will appear tanned and slightly browned along their frills.

Note: In my toaster oven, average broiling time is 14 minutes.

Serving Tips: You may want to set out a large soup spoon in addition to your regular eating utensils. You can spoon up a piece of shellfish and some broth, or stab a shrimp, scallop or oyster and just dip it in the sauce


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Chicken Stew

Ingredients

• 2 Tbs. olive oil
• 2 stalks celery, cut into bite-size pieces
• 1 carrot, peeled, cut into bite-size pieces
• 1 small onion, chopped
• salt & pepper
• 1 (14 1/2 ounce) can chopped tomatoes (I used stewed for more flavor)
• 1 (14 ounce) can low-salt chicken broth
• 1/2 cup fresh basil leaves, torn into pieces
• 1 Tbs. tomato paste
• 1 bay leaf
• 1/2 tsp. dried thyme leaves
• 2 chicken breasts (use boneless/skinless - saves more time)
• 1 (15 ounce) can organic kidney beans, drained (rinsed if not organic) (optional)

How to Cook

• Heat the oil in a heavy 5 1/2 quart saucepan over med. heat. Add the celery, carrot & onion. Saute the vegetables until the onion is transulcent, about 5 min. Season with salt & pepper, to taste. Stir in the tomatoes with their juices, chicken broth, basil, tomato paste, bay leaf & thyme. Add the chicken breasts; press to submerge.
• Bring the cooking liquid to a simmer. Reduce the heat to medium-low & simmer gently uncovered until the chicken is almost cooked through, turning the chicken breasts over & stirring the mixture occasionally, about 25 min. Add the kidney beans to the pot & simmer until the liquid has reduced into a stew consistency, about 10 min (I omit this part).
• Shred or cut the chicken into bite-size pieces. Return the chicken meat to the stew. Bring the stew just to a simmer. Season with salt & pepper to taste.

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CRAB CAKES

Ingredients

• 1 large egg
• 1 slice white bread, crust trimmed off
• and discarded, and bread
• crumbled 1/2 pound shelled cooked or drained
• canned crab
• 2 tablespoons minced bell pepper
• 2 tablespoons mayonnaise 1/8 teaspoon cayenne
• 1 tablespoon salad oil

How to Cook

• Seafood cocktail sauce With a fork, beat egg with bread crumbs to moisten evenly. Add crab, bell pepper, mayonnaise, and cayenne; stir vigorously to break up crab into flaky pieces.
• Pour oil into a 10- to 12-inch frying pan over medium heat. When oil is hot, spoon crab in 4 or 6 equal mounds into pan; flatten to make 1-inch-thick cakes.
• Cook until cakes are lightly browned, about 5 minutes.
• Turn the crab cakes over with a wide spatula and cook until bottoms are lightly browned, about 4 minutes longer. Offer cocktail sauce.
• Serves 2 or 3

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New Age fettuccine
Yield: 4 servings
Calories: 273
Fat: 1 gram.

For all the benefits that pasta brings, including a good source of energy, the sauce is often the culprit in ruining an otherwise low fat feast. Traditional fettuccine has a whopping 15-20 grams of fat per serving. In the new age version below, sour cream has been replaced with yogurt and high fat cheeses with fat-free forms to create a heart healthy version of this classic dish.

Ingredients

• 8 oz. fettuccine style noodles
• 1 tsp. minced garlic
• 1 tsp. all purpose flour
• 1/2 cup chicken broth (canned broth, bouillon, stock or base)
• 1 tsp. basil
• 1/2 cup plain yogurt or fat-free sour cream
• 2 tsp. fat-free Parmesan cheese

How to Cook

• Cook pasta in boiling water for 5-7 minutes or until slightly tender (al dente). Drain. Whisk together flour, garlic and broth in microwave safe bowl. Heat until broth begins to bubble, about two minutes. Using a microwave safe casserole dish, add sauce to pasta with basil. Toss well to mix. Stir in sour cream or yogurt. Sprinkle with Parmesan cheese. Microwave this mixture for two minutes on high. Transfer to warm platter.
• Try adding 1/2 cup of sliced mushrooms to the broth mixture before cooking for a savory variation. Serve with fresh broccoli and fresh fruit.

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Fantastic Pork Fajitas
Yield: 4 servings
Calories: 295
Fat: 9 grams

 

You can also make vegetable fajitas by simply stir-frying a few of your favorite vegetables with peppers, onion and fajita seasoning. Good choices include yellow squash, zucchini and mushrooms. Try topping your fajitas with salsa, fat free sour cream, lettuce or low fat cheese.

Ingredients

• 1 pound pork tenderloin, cut into 1/8" strips and trimmed of all visible fat
• 1 tbsp. fajita seasoning
• 1 cup green, yellow and red bell peppers, sliced
• 1/2 onion, sliced
• 1 tsp. red pepper, crushed
• 4 flour tortillas, warmed
• Fat-free, non-stick cooking spray

How to Cook

• Spray a large non-stick skillet with cooking spray. Heat skillet over medium-high heat until hot. Add pork strips, fajita seasoning, bell peppers, onions and crushed red pepper to skillet. Stir fry about 5 minutes until pork is thoroughly cooked. Roll up 1/4 of meat mixture in each tortilla.
• Serve with fresh fruit, salsa and reduced fat tortilla chips.

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French Bread Pizza
Yield: 4 servings
Calories: 429
Fat: 8 grams

 

Thinly sliced onions and olives can also be added to these pizzas.

Ingredients

• 1 loaf crusty French bread or 2 individual submarine-style hard rolls, split lengthwise
• 3/4 cup prepared low fat chunky or garden style spaghetti sauce
• 1 tsp. dried oregano
• 1/2 fresh green pepper, sliced thinly
• 1/2 cup fresh or canned mushrooms, thinly sliced
• 1/4 cup fat-free Parmesan cheese
• 1 cup low fat, shredded mozzarella cheese

How to Cook

• Spoon spaghetti sauce over sliced bread or rolls. Top with mushrooms and green peppers. Sprinkle with oregano and cheeses. Bake in preheated over for 12-15 minutes.
• Serve with a fresh salad or fresh fruit.

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