Ingredients Needed:

1/3 cup oatmeal, dry
1 tablespoon dry milk
1/2 cup water
1 tablespoon peanut butter
2 tablespoons cranberry sauce
1/8 teaspoon cinnamon

Directions:

1. In a small bowl, MIX oatmeal and dry milk together.
2. ADD water and MICROWAVE for 45-60 seconds.
3. STIR in cinnamon, peanut butter and cranberry sauce.
4. ENJOY!

Nutrition Information:

270 calories, 10 g fat, 0 mg cholesterol, 100 mg sodium, 37 g carbohydrates, 3 g fiber, 9 g protein
 

Ingredients Needed:

cooking spray
1 1/2 cup bakery mix, low-fat
1/2 cup oats
1/2 cup brown sugar
1 teaspoon cinnamon
1 1/2 tablespoon sugar substitute
2 tablespoon honey
1 can carrots, rinsed, drained, mashed, (15.5 oz can)
1/2 cup water
1 egg white
½ teaspoon vanilla

Directions:

1. PREHEAT oven to 375˚F. SPRAY 24-ct. mini muffin pan with cooking spray.
2. MIX Bakery Mix, oats, brown sugar, cinnamon and sugar substitute.
3. ADD honey, carrots, water, egg white and vanilla. STIR until well incorporated.
4. SPOON 2 tablespoons in each mini muffin cup. BAKE for 20 minutes.

*If using a regular 12-ct. muffin tin, bake for 25-28 minutes.
 

Nutrition Information:

60 calories, 1 g fat, 0mg cholesterol, 160 mg sodium, 14 g carbohydrates, 1 g fiber, 1 g protein
 

Ingredients Needed:

cooking spray
1 cup whole wheat flour
1 cup flour
1/4 teaspoon salt
2 teaspoon baking powder
1 tablespoon orange zest
1/3 cup sugar
1/2 cup applesauce, unsweetened (4 ounce)
1 egg
6 tablespoon milk, skim
1 teaspoon vanilla
1 cup cranberry sauce, mashed

Directions:

1. PREHEAT oven to 400°F and SPRAY a 12-cup muffin tin with cooking spray.
2. In a large bowl WHISK flours, salt, baking powder, orange zest and sugar.
3. In a separate medium bowl WHISK applesauce, egg, milk and vanilla.
4. ADD the wet ingredients into the dry ingredients and MIX gently. FOLD in cranberry sauce and MIX gently.
5. PLACE 1/4 cup of the batter into each muffin tin.
6. BAKE for 15-18 minutes or until muffins are golden brown.
7. REMOVE from oven and let cool on a cooling rack.

Nutrition Information:

140 calories, 1 g fat, 15 mg cholesterol, 150 mg sodium, 30 g carbohydrates, 0 g fiber, 3 g protein

Ingredients Needed:

cooking spray
6 corn tortillas, quartered, warmed
1 cup black beans, drained and rinsed
1 cup onion, diced
1/4 cup hot sauce, optional
12 eggs
3/4 cup cheddar cheese, shredded, reduced fat
3/4 cup fresh salsa
1 avocado, cubed, optional
 

Directions:

1. PREHEAT oven to 375°F. SPRAY a 12-cup muffin tin with nonstick spray and SET aside.
2. PLACE 2 corn tortilla triangles in each muffin tin. Triangle points should overlap and point towards the middle, forming a “cup.”
3. PLACE 1 tablespoon of beans, 1 tablespoon onion and 1 teaspoon hot sauce in each taco cup.
4. CRACK 1 egg into each tortilla cup.
5. BAKE for 20 minutes or until egg is cooked to 160°F.
6. REMOVE from oven, TOP each cup with 1 tablespoon of cheese and PLACE back in the oven to melt cheese.
7. REMOVE from the oven and TOP with salsa and avocado, if desired.
 

Nutrition Information:

140 calories, 6 g fat, 170 mg cholesterol, 200 mg sodium, 12 g carbohydrates, 2 g fiber, 9 g protein

Ingredients Needed:

1 banana, well mashed
1 egg
1 egg white
1/4 cup milk, skim
1/2 teaspoon vanilla
cooking spray
4 bread slices, whole wheat
 

Directions:

1. In a shallow dish BEAT together banana, egg, egg white, milk and vanilla.
2. DIP each piece of bread into the batter, TURNING them to COAT both sides.
3. SPRAY a large non-stick skillet with cooking spray.
4. HEAT the skillet to medium-high heat and COOK each piece of French toast until brown on both sides.
 

Nutrition Information:

130 calories, 3 g fat, 45 mg cholesterol, 200 mg sodium, 22 g carbohydrates, 3 g fiber, 6 g protein
 

Ingredients Needed:

cooking spray
1 cup flour
3/4 cup whole wheat flour
3 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1 egg
1 egg white
3/4 cup brown sugar
1/2 cup yogurt, vanilla, nonfat
2 tablespoon margarine, melted
2 pears, diced (~ 2 cup)
3/4 cup granola, low-fat, divided (1/2 cup and 1/4 cup)

Directions:

1. PREHEAT the oven to 400°F. Lightly SPRAY a 12-cup muffin tin with cooking spray.
2. In a large bowl WHISK together flours, baking powder, salt and cinnamon.
3. In a separate bowl, WHISK together eggs, brown sugar, yogurt and margarine.
4. MAKE a well in the center of the flour mixture, ADD egg mixture to the well and MIX until combined. Gently FOLD in 1/2 c granola and pears.
5. SPOON batter (1/4 cup) into prepared muffin tin. SPRINKLE with remaining 1/4 cup granola.
6. BAKE 20 minutes. COOL 5 minutes before removing from muffin tin.

*Canned pears may be used

Nutrition Information:

180 calories, 3 g fat, 15 mg cholesterol, 220 mg sodium, 37 g carbohydrates, 3 g fiber, 4 g protein
 

Ingredients Needed:

16 ounces spaghetti
1 1/2 cup cream of chicken soup, reduced sodium
1 can tomatoes, diced, low sodium, rinsed and drained (14.5 ounces)
3/4 teaspoon garlic powder
1/4 teaspoon pepper
3/4 teaspoon basil, dried
1/4 teaspoon oregano
1 can chicken, with juice (12.5 ounces)

Directions:

1. COOK spaghetti in a large stock pot omitting fat and salt.
2. DRAIN and return to pot.
3. On medium heat, ADD cream of chicken soup, tomatoes, spices and chicken.
4. MIX well, HEAT through, and SERVE.

Nutrition Information:

190 calories, 3 g fat, 20 mg cholesterol, 140 mg sodium, 31 g carbohydrates, 2 g fiber, 1 g protein
 

Ingredients Needed:

2 tablespoon olive oil, divided (1 tablespoon & 1 tablespoon)
1/4 cup tomato paste
1/4 cup flour, whole wheat
2 teaspoon cumin
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon chili powder
3 cup vegetable broth, low sodium, divided
6 ounces spinach
1 can black beans, drained and rinsed (15.5 oz)
1 cup corn, fresh, frozen or canned, drained and rinsed
1/3 cup green onion
1/3 cup cilantro, chopped
1 pack Get Fresh! taco seasoning
1 1/2 cup mexican cheese blend, reduced fat (1 cup & 1/2 cup)
10 tortillas, whole wheat

Directions:

PREHEAT oven to 375°F.
1. For the sauce, HEAT 1 tablespoon olive oil in a saucepan over medium heat. ADD tomato paste, flour, cumin, garlic powder, onion powder, chili powder and 1/2 c broth. WHISK together and COOK 1 minute.
2. Slowly WHISK in remaining broth, and bring to a BOIL.
3. REDUCE to a SIMMER, and COOK until thickened, about 6 minutes. SET aside.
5. In a skillet, SAUTÉ spinach in 1 tablespoon olive oil on medium high until wilted.
6. ADD beans, corn, green onion, cilantro, taco seasoning and 1 cup cheese to the spinach.
7. PLACE 1/3 cup of the mixture in a tortillas. ROLL up tightly. POUR a small amount of the sauce in a 9x13 dish. Then, PLACE enchiladas seam side down in the dish, TOPPING with remaining sauce and remaining cheese.
8. BAKE for 20 minutes or until bubbly

Nutrition Information:

270 calories, 7 g fat, 10 mg cholesterol, 420 mg sodium, 39 g carbohydrate, 8 g fiber, 12 g protein
 

Ingredients Needed:

cooking spray
1 pound chicken breast, skinless and boneless, cubed
2 cup broccoli florets
2 red bell peppers, sliced
2 yellow squash, sliced
1/4 cup white cooking wine
1 can Diced tomatoes, no salt added, drained (14 ounce)
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon black pepper
3 cup rotini pasta, whole wheat, cooked and drained, omitting salt
1/4 cup parmesan cheese, grated

Directions:

1. SPRAY a non-stick skillet with cooking spray.
2. Over medium-high heat, COOK chicken until done.
3. ADD broccoli, peppers and squash to skillet. COVER with a lid and simmer for 3 to 4 minutes.
4. ADD cooking wine, tomatoes, herbs and pepper. COOK for 5 more minutes.
5. TOSS chicken, vegetable mixture and pasta in skillet. SPRINKLE with parmesan cheese.

Nutrition Information:

120 calories, 2 g fat, 15 mg cholesterol, 160 mg sodium, 17 g carbohydrates, 3 g fiber, 10 g protein

Ingredients Needed:

1 1/2 cup penne pasta, whole grain, uncooked
1 package spinach (6 ounce)
1 pound chicken breast, skinless, boneless, cut into pieces
1 teaspoon basil, dried
16 ounce tomato sauce, no salt added
1 can tomatoes, diced, no salt added (14.5 ounce)
2 ounce cream cheese, 1/3 less fat, cubed
1 cup mozzarella cheese, part skim, shredded, divided
2 tablespoon parmesan cheese

Directions:

1. COOK pasta as directed on package omitting salt and fat.
2. ADD the spinach to the boiling water the last minute of cooking. DRAIN and SET aside.
3. SPRAY a large skillet with cooking spray. COOK chicken and basil on medium-high heat for 3 minutes.
4. STIR in tomato sauce and tomatoes, bring to a BOIL.
5. SIMMER until chicken is cooked through.
6. ADD in cream cheese and STIR.
7. ADD drained pasta and spinach to the large skillet. MIX well.
8. ADD 1/2 cup mozzarella cheese and STIR.
9. TOP with remaining 1/2 cup mozzarella cheese and parmesan cheese. SERVE.

Nutrition Information:

260 calories, 8 g fat, 50 mg cholesterol, 390 mg sodium, 25 g carbohydrates, 4 g fiber, 22 g protein
 

Ingredients Needed:

8 ounce rotini, whole wheat (2 cups dry)
1 tablespoon olive oil
2 cup pepper and onion mix, fresh or frozen
3 garlic cloves, minced
1 1/2 cup mushrooms, sliced
1 1/2 teaspoon basil
1 1/2 oregano
1/4 teaspoon black or red pepper
28 ounce crushed tomatoes
6 ounce tomato paste

Directions:

1. In a stockpot COOK pasta omitting salt and fat. DRAIN and SET aside.
2. In another stockpot HEAT 1 tablespoon olive oil over medium-low heat.
3. ADD pepper/onion mix, garlic cloves and mushrooms. SAUTÉ for 3-4 minutes.
4. ADD spices and SAUTÉ for 1 minute.
5. ADD crushed tomatoes and tomato paste. SIMMER on low for 15-20 minutes.
6. When cooled, PLACE 1/2 cup cooked pasta and 1/2 cup marinara sauce in a freezer safe bag/container for individual servings. LABEL, DATE and FREEZE. Allow pasta to thaw then REHEAT in the microwave and SERVE.

Nutrition Information:

180 calories, 3 g fat, 0 mg cholesterol, 220 mg sodium, 35 g carbohydrates, 7 g fiber, 7 g protein
 

Ingredients Needed:

cooking spray
2 cup brown rice, cooked
1 box cream of mushroom soup, ready-to-eat (22 fluid ounce)
2 ounce cream cheese, onion and chive flavored
2 can chicken, canned, drained/rinsed, chopped (12 oz ea)
16 ounce California blend veggies, thawed, coarsely chopped
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon black pepper
1/2 teaspoon thyme
1/4 cup breadcrumbs

Directions:

1. PREHEAT oven to 375°F and SPRAY a 9x13-inch baking dish with cooking spray.
2. In a large stock pot MIX rice, cream of mushroom soup and 2 ounce of cream cheese. HEAT on medium-high until mixed well.
3. ADD chicken, vegetables and spices. MIX well.
4. POUR mixture into baking dish. SPRINKLE with breadcrumbs. BAKE for 30 minutes. After baking allow to SET for 5-10 minutes before serving.

*If you don’t have ready-to-eat soup, use 1 can condensed soup and 1 can of water.
 

Nutrition Information:

250 calories, 8 g fat, 70 mg cholesterol, 450 mg sodium, 20 g carbohydrates, 3 g fiber, 24 g protein
 

Ingredients Needed:

cooking spray
2 cup squash, sliced
1 cup bell pepper, red, chopped
1/2 cup onion, chopped
1 tablespoon olive oil
1 package spinach, frozen, thawed, chopped (10 ounces)
2 can chicken, rinsed and drained (12.5 ounces each)
6 corn tortillas, torn
1 can cream of celery soup, 98% fat free
1 cup sour cream, light
1 cup salsa
1 can green chilies, rinsed and drained (4 ounces)
1 package taco seasoning, no salt added (1 tablespoon + 1 1/4 teaspoon)
1 cup cheddar cheese, shredded, 2 %

Directions:

1. PREHEAT the oven to 350°F and SPRAY a 9x13-inch dish with cooking spray.
2. SAUTÉ squash, bell pepper and onion in olive oil in a large stock pot over medium-high heat for about 6 minutes.
3. REMOVE from heat and STIR in spinach, chicken, tortillas, cream of celery soup, sour cream, salsa, green chilies and taco seasoning.
4. SPOON into baking dish, SPRINKLE with cheese and BAKE for 30 minutes.
5. CUT casserole into 15 servings (3x5) and ENJOY!

Nutrition Information:

190 Calories, 8 g fat, 50 mg cholesterol, 410 mg sodium, 13 g carbohydrates, 2 g fiber, 17 g protein
 

Ingredients Needed:

2 cup rotini pasta, whole wheat, dry
1 cup bell pepper, chopped
1/2 cup onion, chopped
1 cup mushrooms, sliced
1/2 cup pepperoni, turkey
1 can tomato sauce, no salt added (15 ounce can)
1 teaspoon basil, dried
1/2 teaspoon oregano, dried
1 teaspoon red pepper flakes, optional
1/4 cup olives, black, sliced, drained and rinsed
1 cup mozzarella cheese, part skim
1 tablespoon parmesan cheese

Directions:

1. COOK pasta as directed, omitting salt and fat. DRAIN and SET aside.
2. In a large skillet COOK the bell pepper and onion over medium heat until crisp tender (3-4 minutes). STIR often.
3. ADD the mushrooms and pepperoni, COOK until mushrooms soften.
4. ADD tomato sauce, basil, oregano, red pepper flakes and olives. COVER and SIMMER for 5 minutes.
5. STIR in cooked pasta and mozzarella cheese. REMOVE from heat and SPRINKLE with parmesan.

Nutrition Information:

260 calories, 8 g fat, 30 mg cholesterol, 490 mg sodium, 35 g carbohydrate, 6 g fiber, 16 g protein
 

Ingredients Needed:

4 chicken breast, boneless, skinless (4 ounces each)
1/4 cup Italian house dressing, light, divided
1/4 cup chicken broth, reduced sodium
1/2 teaspoon garlic powder
2 cup broccoli florets
1 cup brown rice, cooked
1/4 cup almonds, divided

Directions:

1. In a large skillet on medium-high heat, COOK chicken in 2 tablespoons of dressing until evenly browned
2. STIR in broth, garlic powder and remaining dressing. Bring to a BOIL.
3. COVER and SIMMER until chicken is done (165°F).
4. ADD broccoli to skillet. COOK covered for about 3 minutes.
5. STIR in rice and 3 tablespoons almonds. COOK until heated through.
6. REMOVE from heat and TOP with remaining almonds.

Nutrition Information:

260 calories, 8 g fat, 55 mg cholesterol, 510 mg sodium, 21 g carbohydrate, 3 g fiber, 26 g protein
 

Ingredients Needed:

1 apple, red
4 strawberries, sliced
2 tablespoons whipped topping

Directions:

1. CUT apple in half and CUT out the core in each half.
2. PLACE apple halves on small plates.
3. SPOON sliced strawberries into apple cups.
4. TOP with whipped topping, SERVE and ENJOY!

Nutrition Information:

80 calories, 1 g fat, 5 mg cholesterol, 0 mg sodium, 19 g carbohydrates, 4 g dietary fiber, 1 g protein

Ingredients Needed:

1 medium apple
1/2 cup raisins
6 tablespoons peanut butter

Directions:

1. CUT the apple into 12 even slices.
2. SPREAD ½ tablespoon of peanut butter on the flat side of each apple slice.
3. Using raisins, almonds or mini marshmallows as “teeth” PLACE ingredients along the outside edge of the apple.
4. PLACE another apple slice on top of “teeth” with peanut butter side facing down on top of teeth. The “teeth” should be along the outside of the apple’s skin to create the mouth with teeth showing.

Nutrition Information:

150 calories, 8 g fat, 0 mg cholesterol, 70 mg sodium, 18 g carbohydrate, 2 g dietary fiber, 4 g protein
 

Ingredients Needed:

4 bell peppers, green
1/2 cup ranch dressing, low-fat
1 bell pepper, red, seeded and cut into strips
12 carrots, baby
2 celery stalks, cut into thick strips
8 asparagus spears, cut to 4-5 inches long
1 jicama, peeled, cut into thick strips

Directions:

1. CUT the tops off the green bell peppers and REMOVE seeds.
2. PLACE bell peppers on small plates. POUR 2 tablespoons of dressing into the bottom of each cup.
3. PLACE equal amounts of vegetables in each snack cup.
4. DIP and SNACK!

Nutrition Information:

140 calories, 2 g fat, 0 mg cholesterol, 390 mg sodium, 27 g carbohydrates, 9 g dietary fiber, 3 g protein
 

Ingredients Needed:

1 banana
1/2 cup vanilla yogurt, fat free
1/2 cup cereal, whole grain
1/2 cup fresh fruit

Directions:

1. PEEL banana and cut in half lengthwise.
2. TOP with yogurt, cereal and fruit. ENJOY!

Nutrition Information:

230 calories, 3 g fat, 0 mg cholesterol, 190 mg sodium, 45 g carbohydrate, 5 g fiber, 7 g protein

Ingredients Needed:

3 can corn, drained and rinsed (15.25 ounces each)
1 can green chilies, chopped, drained and rinsed (4 ounces)
1 jar pimentos, drained and rinsed (4 ounces)
2 jalapeños, seeded, chopped, optional
1/2 cup green onion, chopped
1/2 cup mayonnaise, light
1 cup sour cream, light
1 cup cheddar cheese, reduced fat, shredded
1/2 teaspoon black pepper

Directions:

1. MIX all ingredients together in a large bowl.
2. CHILL until ready to serve. SERVE with crackers, baked chips, celery, pepper or other veggies.

Nutrition Information:

70 calories, 4 g fat, 10 mg cholesterol, 160 mg sodium, 6 g carbohydrate, 1 g fiber, 3 g protein
 

Ingredients Needed:

1 cup zucchini, cut into 1-inch cubes
1 tomato, medium, chopped into 1-inch chunks
1/4 cup bell pepper, yellow, diced
1/8 cup onion, diced
1/2 tablespoon mayonnaise, low-fat
Pepper to taste

Directions:

1. COMBINE zucchini, tomato, bell pepper and onion in a small sauce pan.
2. COOK on medium-low heat until vegetables are tender, about 20 minutes, stirring occasionally.
3. REMOVE from stove top and mix in the mayonnaise. ADD pepper to taste.

Nutrition Information:

25 calories, 1 g fat, 0 mg cholesterol, 25 mg sodium, 4 g carbohydrate, 1 g fiber, 1 g protein

Ingredients Needed:

2 can black beans, drained, rinsed (15 ounce each)
2 teaspoon olive oil
1 cup onion, diced
2 garlic cloves, minced
1 cup bell pepper, diced
2 tablespoon cornmeal
2 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon cayenne pepper
1 teaspoon chili powder
1 cup salsa

Directions:

1. In a medium bowl, MASH the black beans with a fork or potato masher.
2. HEAT olive oil in a sauce pan over medium heat.
3. STIR in onions, garlic cloves and bell pepper. COOK until tender.
4. ADD mashed black beans, cornmeal, cumin, paprika, cayenne pepper, chili powder and salsa. STIR until combined.
5. COVER and COOK for 5 minutes.

Nutrition Information:

60 calories, 1 g fat, 0 mg cholesterol, 200 mg sodium, 12 g carbohydrate, 4 g fiber, 3 g protein
 

Ingredients Needed:

You can dip almost anything in hummus! Use the suggestions below for new ideas for a great protein packed snack!

• Cucumbers
• Bell peppers
• Celery
• Zucchini
• Fresh green beans
• Pita chips/bread
• Tortillas, whole wheat
• Cauliflower
• Asparagus
• Sweet potatoes
• Cherry tomatoes
• Carrots
• Snap peas
• Broccoli
• Radishes

*1/4 cup Hummus and 1/2 Veggies per serving

Directions:

Nutrition Information:

110 calories, 6 g fat, 0 mg cholesterol, 250 mg sodium, 11 g carbohydrate, 5 g fiber, 6 g protein
 

Ingredients Needed:

1 can refried beans, fat-free (16 ounce)
1/2 package taco seasoning mix
1 cup sour cream, fat-free
1 cup romaine lettuce, shredded
1 cup cheddar cheese, reduced fat
1/4 cup green onions, chopped
1/4 cup black olives, sliced
1/2 cup tomatoes, chopped
1 cup salsa

Directions:

1. In a small mixing bowl, MIX refried beans with taco seasoning until combined.
2. SPREAD the bean mixture in the bottom of a large glass bowl or other deep dish for layering.
3. LAYER remaining ingredients over bean mixture. COVER and REFRIGERATE at least one hour, or until chilled.

Nutrition Information:

80 calories, 2 g fat, 10 mg cholesterol, 80 mg sodium, 10 g carbohydrates, 2 g dietary fiber, 5 g protein
 

Ingredients Needed:

2 turkey cubes, 1-inch, lean
5 cheddar cheese, cubes, reduced fat
1/4 cup grapes
6 apricots, dried

Directions:

1. CUT turkey cubes in half.
2. THREAD turkey, cheese, grapes and apricots onto a wooden skewer. ENJOY!

Nutrition Information:

250 calories, 6 g fat, 45 mg cholesterol, 610 mg sodium, 34 g carbohydrate, 2 g dietary fiber, 15 g protein
 

Ingredients Needed:

1 1/2 tablespoon olive oil
3 garlic cloves, minced
1 1/2 cup onion, white, diced
1 1/2 cup bell pepper, green or red, diced
25 turkey pepperoni slices, quartered
1/2 teaspoon basil, dried
1/8 teaspoon crushed red pepper flakes
1 teaspoon oregano
1 can crushed tomatoes (28 ounces)
1 can chicken broth, fat-free, reduced sodium, (14 ounces each)
1/2 cup mozzarella cheese, part-skim, shredded

Directions:

1. HEAT oil in a stockpot over medium heat.
2  SAUTÉ garlic, onion, mushroom, bell pepper and turkey pepperoni until soft.
3. ADD 1 large can of crushed tomatoes and then 1 large can of water (28 ounces), broth, basil, crushed red pepper and oregano.
4. COOK for 8-10 minutes, bringing it to a SIMMER.
5. LADLE soup into bowls.
6. SPRINKLE cheese on top. ALLOW cheese to melt before serving.

*Makes 9- 1 c servings

Nutrition Information:

100 calories, 5 g fat, 10 mg cholesterol, 360 mg sodium, 10 g carbohydrate, 2 g dietary fiber, 5 g protein
 

Ingredients Needed:

cooking spray
16 crackers, whole wheat
6 tablespoon marinara sauce
6 tablespoon mozzarella cheese, part skim, shredded
2 tablespoon peppers, onions or mushrooms, diced
2 tablespoon turkey pepperoni or pineapple tidbits

Directions:

1. HEAT a broiler (or toaster oven).
2. SPRAY a baking sheet with cooking spray. PLACE crackers on a baking sheet.
3. Dividing evenly, TOP crackers with sauce, cheese, veggies and pepperoni or pineapple.
4. BROIL until cheese has melted, 2-3 minutes.

Nutrition Information:

80 calories, 4 g fat, 6 mg cholesterol, 240 mg sodium, 8 g carbohydrates, 1 g dietary fiber, 4 g protein
 

Ingredients Needed:

2 cup strawberries, halved
1/2 cup pineapple
1/2 cup pineapple juice
1 1/2 tablespoon honey

Directions:

PLACE all ingredients in blender. BLEND ingredients until smooth. ENJOY!

Nutrition Information:

150 calories, 1 g fat, 0 mg cholesterol, 0 mg sodium, 39 g carbohydrates, 4 g dietary fiber, 1 g protein

Ingredients Needed:

1 graham cracker
1/4 cup milk, skim
1 tablespoon vanilla pudding mix, sugar-free, instant
dash cinnamon
dash ginger, ground
2 tablespoon pumpkin, canned
whipped topping (optional)

Directions:

1. PLACE the graham cracker in a small plastic bag. SEAL the bag.
2. CRUSH the graham cracker into small crumbs. POUR the crumbs into a small cup.
3. In a plastic freezer bag, ADD the milk, instant pudding and spices.
4. REMOVE the air from the bag and seal it.
5. SQUEEZE and KNEAD with hands.
6. ADD 2 tablespoons of pumpkin. MIX well.
7. PUSH contents of the bag to one corner, SNIP off the corner and SQUEEZE the contents into the cup on top of the graham cracker.

*Optional: TOP with whipped topping.

Nutrition Information:

60 calories, 1 g fat, 5 mg cholesterol, 200 mg sodium, 12 carbohydrates, 1 g fiber, 3 g protein

Ingredients Needed:

2 bananas, large, peeled
1 can pineapple chunks, drained, (20 ounce), reserve juice
1 pint strawberries, washed, stems removed
1 cantaloupe, fresh-cut
1 pound grapes, purple, washed
1 honeydew melon, fresh-cut

Directions:

1. CUT each banana into six chunks. DIP chunks in served pineapple juice.
2. THREAD a strawberry, cantaloupe chunk, a grape, pineapple chunk, honeydew melon chunk and a banana chunk on each skewer.
3. ADD more fruit until skewer in full.
4. SET on a plate and start THREADING next skewer. REPEAT until all skewers are filled with a rainbow of colorful fruit.
5. LAY skewers on platter; POUR reserved pineapple juice over the top to keep fruit from browning.
6. CHILL until ready to serve.

Nutrition Information:

130, calories, 0 g fat, 0 mg cholesterol, 25 mg sodium, 32 g carbohydrate, 3 g dietary fiber, 2 g protein
 

Ingredients Needed:

2 tablespoon jelly, reduced sugar
5 graham cracker rectangles (full sheet)
1/4 cup peanut butter
1 teaspoon honey
1/4 cup apples, chopped
2 tablespoon raisins
1 tablespoon walnuts, chopped, optional

Directions:

1. BREAK graham cracker rectangles in half to make 10 squares. SPREAD jelly on each graham cracker square.
2. In a small bowl, MIX peanut butter and honey. MICROWAVE for 20-30 seconds until melted.
3. DRIZZLE peanut butter mixture over graham crackers.
4. TOP nachos with apples, dried fruit and walnuts.

Nutrition Information:

170 calories, 8 g fat, 0 mg cholesterol, 125 mg sodium, 22 g carbohydrate, 2 g fiber, 4 g protein

Ingredients Needed:

16 ounces strawberries, frozen, no sugar added
8 ounces vanilla yogurt, fat-free
8 ounces milk, skim
3 tablespoon sugar substitute

Directions:

1. Place strawberries, yogurt, milk and sugar in a blender.
2. Blend until smooth.
3. Pour into individual cups and enjoy!

Nutrition Information:

100 calories, 0 g fat, 2 mg cholesterol, 65 mg sodium, 21 g carbohydrate, 2 g dietary fiber, 5 g protein
 

Ingredients Needed:

1/2 cup flour
1/2 cup whole wheat flour
2 teaspoon baking powder
1 tablespoon brown sugar
1/2 teaspoon cinnamon
pinch nutmeg
1 cup milk, skim
2 teaspoon applesauce
1/2 cup egg substitute
1/2 cup sweet potato (cooked tender, peeled and mashed or canned, rinsed and mashed)
cooking spray

Directions:

1. MIX flours, baking powder, brown sugar, cinnamon and nutmeg in a large bowl.
2. In a separate bowl, MIX the milk, applesauce, egg and sweet potato.
3. ADD the wet ingredients to the dry ingredient bowl. WHISK until smooth.
4. PREHEAT an electric griddle to 350°F and SPRAY with cooking spray.
5. POUR 1/4 cup of the batter on the pan. COOK until bubbly, about 1-2 minutes.
6. FLIP and cook until golden brown.

Nutrition Information:

60 calories, 0 g fat, 0 mg cholesterol, 125 mg sodium, 12 g carbohydrates, 1 g dietary fiber, 3 g protein
 

Ingredients Needed:

1 English muffin, whole wheat
2 tablespoon strawberry cream cheese, fat-free
1/4 cup strawberries, sliced
1/4 cup red grapes, quartered
1/4 cup mandarin oranges, canned, drained

Directions:

1. TOAST the English muffin until golden brown.
2. SPREAD cream cheese on toasted muffin
3. ARRANGE strawberries, grapes and orange slices on top of the cream cheese.
4. SLICE into quarters.

Nutrition Information:

220 calories, 1 g fat, 5 mg cholesterol, 370 mg sodium, 45 carbohydrates, 4 g dietary fiber, 10 g protein
 

Ingredients Needed:

4 corn tortillas
cooking spray
1/4 cup black beans, reduced sodium
1/4 cup chicken, shredded and chopped
2 tablespoon onion, Chopped
1/2 cup cheddar cheese, shredded, reduced-fat
1/2 cup lettuce, chopped
1/4 cup tomato, chopped
1/4 cup avocado, chopped
1/4 cup sour cream, fat-free
1/4 cup salsa

Directions:

1. PREHEAT oven to 425°F.
2. SPRAY cooking spray on each tortilla. CUT each tortilla into 4 wedges.
3. PLACE wedges on a baking sheet and BAKE for 8-10 minutes until crisp.
4. SPRINKLE beans, chicken, onion and cheese over the chips.
5. BAKE for 3-4 minutes or until cheese is melted.
6. TOP nachos with remaining ingredients.

Nutrition Information:

180 calories, 7 g fat, 20 mg cholesterol, 210 mg sodium, 20 g carbohydrates, 2 g dietary fiber
 

Ingredients Needed:

2 cup pasta shells, whole wheat, dry
1 1/4 cup milk, skim, divided
4 teaspoons flour
2/3 cup cheddar cheese, extra sharp, shredded
1/8-1/4 teaspoon cayenne pepper, to taste
1/4 teaspoon black pepper

Directions:

1. COOK macaroni noodles as directed omitting salt and fat.
2. In a separate sauce pan, COMBINE 1/4 cup milk and flour. WHISK together.
3. ADD in remaining milk, WHISK and bring to a BOIL over medium-high heat. STIR frequently.
4. REDUCE heat to medium, SIMMER until slightly thickened, and STIR constantly.
5. REMOVE from heat, ADD in cheese and STIR until completely melted.
6. SEASON with cayenne and black pepper.
7. POUR cheese sauce over cooked macaroni and MIX well.

Nutrition Information:

200 calories, 5 g fat, 10 mg cholesterol, 110 mg sodium, 31 g carbohydrate, 3 g fiber, 10 g protein
 

Ingredients Needed:

8 bread slices, whole wheat
8 string cheese, part skim mozzarella or reduced fat cheddar
cooking spray
1 cup marinara sauce, optional

Directions:

1. CUT the crust off of each piece of bread.
2. Using a rolling pin, FLATTEN each piece of bread until it is thin.
3. PLACE string cheese on the edge of a piece of bread, ROLL up tightly and gently PRESS the seam of the bread so it sticks.
4. To freeze: PLACE rollups in a freezer safe zip top bag and FREEZE.
5. To cook: In a skillet sprayed with cooking spray PLACE 2-3 rollups in a sauté pan. COOK on medium-high turning occasionally until browned. SERVE with marinara sauce if desired.

Nutrition Information:

150 calories, 7 g fat, 15 mg cholesterol, 340 mg sodium, 14 g carbohydrate, 1 g fiber, 11 g protein
 

Ingredients Needed:

1-2 cup water
1 pound carrots, baby
1/2 cup orange juice
1 tablespoon honey
2 teaspoon mustard
1/8 teaspoon pepper
1 cup plums, dried, pitted, halved
1 tablespoon margarine

Directions:

1. In a large skillet, COVER carrots with water and boil.
2. REDUCE heat to medium and COOK for 10 minutes until crisp tender.
3. DRAIN and RETURN to skillet.
4. In a small bowl, WHISK orange juice, honey, mustard and pepper.
5. ADD orange juice mixture, plums and margarine to carrots.
6. COVER and COOK on low heat for 5-10 minutes or until sauce has thickened.

Nutrition Information:

140 calories, 3 g fat, 0 mg cholesterol, 75 mg sodium, 30 g carbohydrate, 4 g fiber, 2 g protein
 

Ingredients Needed:

cooking spray
2 1/2 cup cornflakes
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
1/4 teaspoon paprika
1/2 cup buttermilk, reduced fat
3 tablespoon egg whites
2 tablespoon corn starch
6 mushrooms, quartered
12 green beans, fresh
1 zucchini, cut into 24 small spears*

Directions:

1. PREHEAT oven to 400°F. SPRAY sheet pan with non-stick spray. SET aside.
2. In a small plastic bag, CRUSH the cornflakes into small crumbs. ADD the spices and SHAKE to mix.
3. POUR into pie plate. SET aside.
4. In a small bowl, MIX the egg whites, buttermilk and cornstarch with a fork. SET aside.
5. DIP vegetable into egg/milk dip. Using a fork PLACE on drying rack for 1 minute (letting excess drip off).
6. With a fork LAY vegetables in the crumb mix. COVER with crumbs using a spoon, carefully TURN over coat other side. DO NOT OVERHANDLE.
7. PLACE on baking sheet and continue until pan is full.
8. BAKE for 10 minutes then take out pan and TURN over each appetizer and continue to BAKE for another 6 minutes or until golden brown.

*Squash, onion and frozen string cheese may be used.
*Optional, serve with light ranch dressing.

Nutrition Information:

80 calories, 1 g fat, 0 mg cholesterol, 115 mg sodium, 16 g carbohydrate, 1 g dietary fiber, 3 g protein
 

Ingredients Needed:

1 can whole tomatoes (28 oz)
1 can diced tomatoes with green chilies, lime/cilantro (10 oz)
1 can diced tomatoes with green chilies (10 oz)
1/4 cup onion, chopped
1 garlic clove
1/4 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon cumin
1 jalapeño, seeded, quarter, optional

Directions:

1. ADD all ingredients to a 6-8 cup blender or food processor.
2. PULSE until ingredients are mixed to desired consistency.

*May need to process in 2 batches if blender is not large enough
**May substitute 2-14 ounce cans of diced tomatoes for 1-28 ounce can of whole tomatoes.

Nutrition Information:

15 calories, 0 g fat, 0 mg cholesterol, 190 mg sodium, 3 g carbohydrate, 0 g fiber, 0 g protein
 

Ingredients Needed:

3 avocados, roughly chopped (1 ½ c mashed)
1/4 cup onion, diced
1 cup tomatoes, diced
1/2 cup feta, crumbled
1 tablespoon lemon juice
dash of salt and pepper, optional

Directions:

1. MASH avocados in a medium bowl.
2. ADD remaining ingredients and MIX well.
3. REFRIGERATE and SERVE with Baked Chips (Get Fresh! Recipe).

Nutrition Information:

100 calories, 9 g fat, 5 mg cholesterol, 125 mg sodium, 6 g carbohydrate, 4 g fiber, 2 g protein
 

Ingredients Needed:

cooking spray
1 cup sugar
1 cup corn syrup
1 cup soy butter
6 cup oat circles cereal
1 cup dried fruit

Directions:

1. SPRAY nonstick spray in a 12x16-inch baking dish. In a large 5-qt. pan, HEAT sugar and syrup just to boiling over medium heat, STIRRING occasionally. REMOVE from heat.
2. STIR in soy butter until smooth. STIR in cereal and dried fruit until evenly coated. PRESS evenly in pan, using the back of the spoon. COOL 1 hour.
3. CUT into 5 rows by 8 rows. STORE loosely covered.

Nutrition Information:

110 calories, 3 g fat, 0 mg cholesterol, 65 mg sodium, 20 g carbohydrates, 1 g dietary fiber, 2 g protein
 

Ingredients Needed:

2 cans peaches, drained and rinsed (15 ounce can/3 cups total)
2 bananas, medium, frozen
2-6 ounce vanilla yogurt, low-fat
2 cup pineapple juice

Directions:

1. PLACE peaches in a zip top bag, and FREEZE overnight.
2. PLACE frozen peaches, banana and yogurt and pineapple juice in a blender.
3. BLEND until mixture is a smooth consistency.

*Be sure there are no stems or pits in your canned fruit. You may also use fresh/frozen fruit or freeze the juice in ice cube trays to give it a thicker texture.

Nutrition Information:

140 calories, 1 g fat, 5 mg cholesterol, 40 mg sodium, 32 g carbohydrate, 2 g fiber, 3 g protein
 

Ingredients Needed:

1 package vanilla pudding, instant, fat-free, sugar-free (1.5 ounce box)
1 can pumpkin puree (15 ounce)
1 teaspoon pumpkin pie spice
1 container whipped topping, lite, thawed (16 ounce)
1.2 teaspoon vanilla

Directions:

1. In a large bowl, MIX together instant vanilla pudding, pumpkin and pumpkin pie spice.
2. FOLD in the thawed frozen whipped topping and vanilla. CHILL in the refrigerator until serving.

Nutrition Information:

50 calories, 2 g fat, 0 mg cholesterol, 70 mg sodium, 9 g carbohydrate, 1g fiber, 0 g protein
 

Ingredients Needed:

4 tomatoes, roma, seeded, chopped
1/2 onion, red, chopped
1 bell pepper, green, diced
1 can black beans, rinsed and drained, (15 ounces)
1 can black eyed peas, rinsed and drained, (15.8 ounces)
1 can corn, no salt added, drained, (15 ounces)
1 jalapeño, seeded, diced
8 ounce Italian dressing, fat-free, zesty

Directions:

1. COMBINE all ingredients in a large bowl.
2. MIX well to combine flavors.
3. SERVE with baked chips.

Nutrition Information:

60 calories, 0 g fat, 0 mg, cholesterol, 400 mg sodium, 14 g carbohydrates, 3 g dietary fiber, 3 g protein
 

Ingredients Needed:

2 cans pears, drained
1/4 cup brown sugar
1 tablespoon flour
1/4 teaspoon cinnamon

Topping
1/4 cup all-purpose flour
1/4 whole wheat flour
3/4 rolled oats
1/2 cup brown sugar
1/4 cup margarine, melted

Directions:

1. PLACE pears in an 8-inch baking dish.
2. STIR in 1/4 cup of brown sugar with 1 tablespoon of flour and cinnamon.
3. STIR the flours, rolled oats and 1/2 cup brown sugar in small bowl and slowly stir in melted margarine.
4. SPREAD over pear mixture.
5. BAKE at 350°F for 35 minutes or until tender and topping is golden brown.

Nutrition Information:

160 calories, 4 g fat, 0mg cholesterol, 5 mg sodium, 32 g carbohydrates, 2 g fiber, 1 g protein
 

Ingredients Needed:

1 tablespoon olive oil
6 peaches, fresh, sliced
1/4 cup brown sugar
2 teaspoon cinnamon
3/4 cup granola, low fat

Directions:

1. ADD olive oil to a non-stick pan. HEAT over a medium-high heat.
2. ADD sliced peaches, brown sugar, cinnamon and granola to pan.
3. TOSS ingredients together and HEAT until all is hot.
4. REMOVE from heat and SERVE warm.

*Option: Can substitute 4 to 5 cups of any fruit, cantaloupe, watermelon, apples, etc.
 

Nutrition Information:

150 calories, 3 g fat, 0 mg cholesterol, 15 mg sodium, 31 g carbohydrates, 4 g fiber, 2 g protein
 

Ingredients Needed:

3 1/2 cup frozen fruit: peaches, pineapple, cherries, mango, strawberries, etc. (~16 oz bag)
1/3 cup sugar
6 ounce yogurt, vanilla, low-fat
1 tablespoon lemon juice

Directions:

1. COMBINE fruit and sugar in a food processor. PULSE until chopped.
2. ADD yogurt and lemon juice. PROCESS until smooth and creamy.

*May use a mixture of different fruit and/or different flavors of yogurt.
 

Nutrition Information:

60 calories, 0 g fat, 0 mg cholesterol, 15 mg sodium, 19 g carbohydrate, 2 g fiber, 1 g protein
 

Ingredients Needed:

3 cup Ice
1/4 cup rock salt
1 gallon freezer zip top bag
2 tablespoon sugar
1 cup skim milk
1/4 teaspoon vanilla flavoring
1 quart freezer zip top bag

Directions:

1. PLACE ice and salt in gallon zip top bag and SET aside.
2. PLACE sugar, milk and vanilla in quart zip top bag, ZIP shut. WORK ingredients with fingers until sugar is dissolved.
3. PLACE bag of milk mixture in a gallon bag of ice, SQUEZZING the air and the ZIP shut. WORK ice and salt around the bag of mixture for 5-10 minutes, until the milk mixture forms ice cream.
4. REMOVE bag of ice cream. CUT corner of ice cream bag, EAT and ENJOY!

Nutrition Information:

80 calories, 0 g fat, 0 mg cholesterol, 65 mg sodium, 16 carbohydrates, 0 g fiber, 5 g protein