Ingredients

• 2 cups (16 ounces) reduced-fat strawberry yogurt
• 1 can (8 ounces) unsweetened crushed pineapple
• 1 Tablespoon honey
• 2 to 3 drops red food coloring, optional

Instructions

1. In a food processor or blender, combine the yogurt, pineapple, honey and food coloring if desired; cover and process until smooth.  Pour 1/4 cupfuls into 10 plastic molds or 3-oz. paper cups; top with holders or insert wooden sticks. 
2. Freeze until firm, about 8 hours or overnight.

Nutritional Analysis: One yogurt ice pop equals: 61 calories, trace fat, 13g carbohydrate, 2g protein. 

Great Grain Burgers

If you have gone out for a burger lately then you may have noticed a healthy new trend that's not just for vegetarians anymore. It's the meatless burger. These days you can order a meatless burger almost anywhere, but beware that not all healthy patties are created equal. The best ones are made from scratch from fresh ingredients, like the recipe below.  
Yield: 12 servings 
 
Ingredients

• 1/2 cup uncooked brown rice
• 1/2 cup uncooked bulgur (Look for bulgur in the cereal, rice or organic food aisle of your grocery store)
• 1 tablespoon salt-free seasoning blend
• 1/4 teaspoon poultry seasoning
• 2 cups water
• 2 cups finely chopped mushrooms
• 3/4 cup old-fashioned oats
• 1 cup (4 ounces) shredded part-skim mozzarella
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/3 cup finely chopped onion
• 1/2 cup fat-free cottage cheese
• 1/4 cup egg substitute
• 2 tablespoons minced fresh parsley
• 1 teaspoon salt
• 1/2 teaspoon dried basil
• 1/8 teaspoon celery seed
• 3 teaspoons canola oil, divided
• 12 sandwich rolls
• Lettuce leaves and tomato

Instructions

1. In a sauce pan, combine the first five ingredients; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is tender. Remove from heat; cool completely. Refrigerate.
2. In a large bowl, combine the mushrooms, oats, mozzarella cheese and onion. In a blender or food processor, process cottage cheese and egg substitute until smooth. Add mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture.
3. Shape 1/2 cupfuls into patties. In a nonstick skillet, cook four patties in 1 teaspoon of oil for 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato if desired.

Nutritional Analysis: One cooked patty equals 126 calories, 4g fat, 15g carbohydrate, 7g protein. 

Yogurt Marinated Chicken

Give your traditional old chicken dinner some spunk with this exciting new marinade. Your taste buds will celebrate over the tender taste of yogurt and garlic with a hint of spice. Yield: 6 servings

Ingredients

• 1/2 cup fat-free yogurt
• 3 cloves garlic, minced
• 2 tablespoons lemon juice
• 1 tablespoon canola oil
• 1 teaspoon sugar
• 1 teaspoon chili powder
• 3/4 teaspoon ground ginger or 1 tablespoon minced fresh gingerroot
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 6 bone-in skinless breast halves (6 ounces each)

Instructions

1. In a large re-sealable plastic bag, combine the first none ingredients; add chicken. Seal bag and turn to coat; refrigerate for at least 8 hours or overnight.
2. Coat grill rack with nonstick cooking spray before starting the grill for indirect heat. Drain and discard marinade.
3. Grill chicken, covered, bone side down over indirect medium heat for 20 minutes. Turn; grill 20 - 30 minutes longer or until juices run clear.

Nutritional Analysis: One chicken breast half equals 149 calories, 4g fat, 2g carbohydrate, and 25g protein.

Lemon Chiffon Dessert

Mmmm, who doesn't love creamy lemon chiffon? This unique take on the beloved dessert has dropped the fat content to only 2 grams and has increased the protein to 11 grams per serving. That is reason to celebrate—pass the chiffon, please. 
Yield: 6 servings

Ingredients:

• 2 envelopes unflavored gelatin
• 1-1/4  cups cold water, divided
• 1-1/3 cups nonfat dry milk powder
• 2-1/2 teaspoons unsweetened lemon soft drink mix (like KOOL-AID)
• 3 to 4 drops yellow food coloring, optional
• 1/8 teaspoon salt
• 3/4   cup reduced-fat cottage cheese
• 1 tablespoon graham cracker crumbs
• Fat free whipped topping

Instructions:

1. In a small saucepan, sprinkle gelatin over 1/2 cup cold water; let stand for 1 minute.  Cook and stir over low heat until gelatin is completely dissolved; set aside.
2.  In a mixing bowl, combine the milk powder, drink mix, food coloring if desired, salt and remaining water; beat on high speed until smooth. 
3. Place the cottage cheese in a blender or food processor; cover and process until smooth.  Add milk mixture and gelatin; cover and process until thickened. 
4. Spoon 1/2 cup each into six 6-oz. custard cups.  Cover and refrigerate for 1 hour.  Spread with whipped topping; sprinkle with cracker crumbs.

 
Nutritional Analysis: One serving equals 118 calories, 2g fat, 12g carbohydrate & 11g protein. 

Healthy Fish Fingers

Who doesn't love the crispy satisfaction of fish sticks? The problem lies in the fact that fish sticks are typically fried...resulting in more fat than you'd care to know. These Healthy Fish Fingers solve the dilemma by baking instead of frying.

It's a great alternative for the family dinner table. The crunchy texture and herby taste will leave a smile on your face long after your plate is empty. 

Yield: 4 servings

Ingredients:

• 1 pound cod fillets, partially thawed
• 1/2 cup seasoned breadcrumbs
• 2 tablespoons grated parmesan cheese
• 1 tablespoon minced fresh parsley
• 1 teaspoon grated lemon peel
• 1/2 teaspoon paprika
• 1/2 teaspoon dried thyme
• 1/4 teaspoon garlic salt
• 1/2 cup 1% buttermilk
• 1/4 cup plus 2 tablespoons all-purpose flour

Instructions:

1. Cut fillets into 3/4-inch strips; set aside. In a shallow bowl, combine the breadcrumbs, parmesan cheese, parsley, lemon peel, paprika, thyme and garlic salt. Place buttermilk in another shallow bowl and flour in a third bowl.
2. Coat fish strips with flour; dip into buttermilk, then coat with crumb mixture. Place on a baking sheet coated with nonstick cooking spray. Refrigerate for 20 minutes.
3. Bake at 425 degrees for 15 - 20 minutes or until fish flakes easily with a fork. Let stand for 2 minutes before removing from baking sheet.

Nutritional Analysis: One serving equals 217 calories, 3g fat, 21g carbohydrate, & 25g protein.

Fruit Filled Coleslaw

This coleslaw is both tangy and sweet for a tasty side dish. Best of all it contains none of the fat that regular coleslaw is loaded with. Enjoy this fruity dish as a side to any meal and as a delicious way to fill up on both fruits and veggies. 
 
Yield: 12 servings 
 
Ingredients

• 1 cup (8 ounces) fat-free plain yogurt
• 1/2 cup honey
• 1/4 cup white vinegar
• 3 tablespoons lemon juices
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1 can (16 ounces) reduced-sugar fruit cocktail
• 2 cups blueberries
• 1 cup sliced fresh strawberries
• 1 medium ripe banana, sliced
• 1 package (16 ounces) coleslaw mix

Instructions

1. In a large bowl, combine the yogurt, honey, lemon juice, vinegar, salt and pepper.
2. Add the fruit cocktail, blueberries, strawberries and banana.
3. Stir in coleslaw mix. Enjoy.

Nutritional Analysis: One serving (3/4 cup) equals 109 calories, trace fat (trace saturated fat), 28g carbohydrate, 2g protein.

Pumpkin Caramel Flan


The holidays are here& - and that means rich deserts galore. Try this Pumpkin Carmel Flan as a lighter alternative. You probably know that most of the fat in pies is found in the crust - well this delicious dish gives you all of the pumpkin taste that you love without the guilt-ridden crust. Yields 10 servings.  

Ingredients:

Carmel:

• 3/4 cup sugar
• 3 tablespoons water

Flan:

• 1 cup sugar
• 1 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon nutmeg
• 1/8 teaspoon cardamom
• 1/8 teaspoon salt
• 1 1/2 cups pumpkin puree (canned or fresh)
• 1 (12 oz) can evaporated skim milk
• 3/4 cup egg substitute
• 1 tablespoon vanilla extract

Instructions:

1. Preheat the oven to 350 degrees. Melt the sugar and water in a heavy-gauged saucepan over medium heat. Stir while sugar melts. Let mixture boil without stirring for at least 5 minutes or until the liquid turns golden brown. Immediately pour into a 9” baking dish.
2. Mix all dry ingredients together in a medium bowl - set aside. Mix the pumpkin, evaporated milk, egg substitute and vanilla in a bowl. Add the dry ingredients and blend well. Pour the mixture into the prepared baking dish.
3. Place the dish in a larger pan and pour hot water into the larger pan until the water comes halfway up the edge of the baking dish. Bake for 1 hour or until flan is set.
4. Cool at room temperature and then refrigerate for at least 4 hours and up to 1 day before serving. Before serving run a sharp knife around the edge of the flan and invert onto a platter, making sure that the caramel runs down the top and sides. Garnish with sprinkled cinnamon and chopped nuts. Enjoy.

Nutrition facts: Check out how our Pumpkin Carmel Flan measures up against Traditional Pumpkin Pie - 120 fewer calories and 16 grams less fat.

Pumpkin Carmel Flan 
Calories: 200 
Total fat: 1g 
Protein: 6g 
Carbohydrate: 43g

Traditional Pumpkin Pie 
Calories: 320 
Total fat: 17g  
Protein: 6g 
Carbohydrate: 47g 

Multigrain Turkey Stuffed Peppers

Looking for a healthy dinner that satisfies? This recipe for stuffed peppers mixes healthy grains and lean ground turkey in a dish that is high in fiber and bursting with flavor. Got leftovers? Pack them for the perfect balanced lunch. Yields 8 servings

Ingredients:

• 4 large sweet red peppers
• 1 lb lean ground turkey
• 3 sliced green onions
• 2 minced garlic cloves
• 26 oz meatless spaghetti sauce, divided
• 1/2 frozen corn, thawed
• 1/2 cup dried currants
• 1/2 cup chicken broth
• 1/4 cup cooked medium pearl barley
• 1/4 cup cooked bulgur
• 1/4 cup cooked lentils
• 2 tablespoons brown sugar
• 1/4 teaspoon crushed red pepper flakes
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup shredded Parmesan cheese

Instructions:

1. Cut peppers in half lengthwise and remove stems and seeds. Cook the peppers in a large kettle of boiling water for 3-5 minutes. Rinse with cold water and drain, set aside.
2. In a saucepan, cook turkey, onions and garlic over medium heat until meat is no longer pink; drain. Stir in two cups spaghetti sauce, corn, currants, broth, barley, bulgur, lentils, brown sugar and seasonings. Bring to a boil. Reduce heat; simmer uncovered for 10-15 minutes or until heated through. Spoon a heaping 1/2 cup into each pepper half.
3. Place filled peppers in a 13-in. x 9-in. x 2-in. baking dish coated with non-stick cooking spray. Top each pepper with remaining spaghetti sauce; sprinkle with Parmesan cheese. Cover and bake at 375 degrees for 30-35 minutes or until peppers are tender and filling is heated through. Enjoy!

Paleo Perfect Meal

Delicious Teriyaki Salmon is paired with Lemon Basil Acorn Squash along with Mediterranean Avocado Slices in a tantalizing arrangement of flavor that would make our Stone Aged ancestors proud! As you enjoy this naturally tasty meal remember the words of Fitness Icon Jack Lalanne, " If man made it, don't eat it!"

Teriyaki Salmon Ingredients:

• Fillet of fresh Salmon
• 1 cup Lite Soy Sauce
• 2 tablespoons Minced Ginger
• 1/2 cup Honey

Instructions: 
1. Combine the Soy Sauce, Ginger and Honey. Place the Salmon in a pan and cover with the Soy marinade for 1 hour.  
2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.  
3. Grill over medium heat until cooked through and flaky. Enjoy!

Lemon Basil Acorn Squash Ingredients:

• 1 whole Acorn Squash
• 1/4 cup Olive Oil
• 1/2 teaspoon Garlic Powder
• 1 teaspoon grated Lemon rind
• 1/8 teaspoon dried Oregano
• Dash of Back Pepper
• Dash of Marjoram
• 3-5 leaves fresh Basil

Instructions: 
1. Preheat oven to 350 degrees. Cut the Acorn Squash in half lengthwise, remove the seeds and place face down on a baking sheet. Bake for 30 minutes. 
2. Meanwhile blend the remaining ingredients in a food processor.  
3. Turn the Acorn Squash face up, and cover with the Olive Oil mixture, filling the acorn cavity. Return to the oven for 10 minutes. Enjoy!

Mediterranean Avocado Slices Ingredients:

• 1 ripe Avocado
• Lemon juice
• Minced Garlic
• Paprika

Instructions:

1. Cut the Avocado in half, lengthwise, and remove the pit. Without slicing into the skin, cut the Avocado half into 4-6 slices. Scoop the slices out of the skin with a large spoon. Repeat with the other half. 
2. Arrange Avocado slices on plate. Sprinkle Lemon juice and minced Garlic over the slices. Top it off with a dash of Paprika. Enjoy!

Turkey Bagel Stacker

Are you bored with run-of-the-mill sandwiches at lunch time? In this gourmet treat turkey sandwich ingredients are neatly stacked on a raisin bagel for a fun new flavor. Experiment with your favorite bagel flavor and deli meat.

Ingredients

• 1 Cinnamon Raisin Bagel, split
• 1 Tablespoon Reduced-Fat Cream Cheese
• 2 Lettuce Leaves
• 4-6 slices Deli Smoked Turkey Breast
• 1 fresh Dill Sprig
• 1 sliced Green Onion
• 1 slice Reduced-Fat Swiss Cheese
• 2 thin Tomato slices
• Sprinkle of Salt
• Sprinkle of Pepper
• 1 Teaspoon Reduced-Fat Mayonnaise

Instructions

1. Lightly toast bagel; spread the bottom half with cream cheese.
2. Layer lettuce, turkey, dill, onions, cheese and tomato. Sprinkle with salt and pepper.
3. Spread mayonnaise on top half of bagel and place over tomato. Enjoy.

Cherry Oatmeal Muffins

Every bite of this hearty muffin is packed with pure energy!

Oatmeal and dried cherries blend with fresh oranges for a low-fat, low-sugar breakfast taste that is far from ordinary. Yield 12 tasty muffins.

Ingredients:

• 1 cup Quick Cooking rolled oats
• 3/4 cup All-Purpose flour
• 1/4 cup Whole Wheat flour
• 1 tablespoon Baking Powder
• 1/2 teaspoon Baking soda
• 1/2 cup Brown Sugar
• 1 grated rind of a Whole Orange
• 1/2 cup Dried Cherries chopped
• 1/3 cup Low-fat Milk
• 1 Egg, beaten
• 1/4 cup Oil
• 1/4 cup Light Sour Cream
• 2 tablespoon Light Cream Cheese
• 1/4 cup Juice of one Orange

Instructions

1. Preheat the oven to 375 degrees and place 12 muffin liners in a muffin pan.
2. In a medium bowl, combine all of the dry ingredients together. Add the wet ingredients and mix until the dry ingredients are just moistened—Be careful to not over-mix.
3. Fill each muffin tin ¾ full. Bake for 20-25 minutes until golden brown. Enjoy.

Raspberry Chicken Salad

This chicken salad really packs a punch. The dressing is a bit tangy, and the tender chicken slices have a fruity flavor. All in all this meal is a winner for lunch or dinner. Best of all it is ready in a snap. Yields: 4 servings 
 

Ingredients

• 1 cup 100%raspberry spreadable fruit
• 1/3 cup raspberry vinegar
• 4 boneless skinless chicken breasts (4 ounces each)
• 8 cups torn mixed salad greens
• 1 small red onion thinly sliced
• 24 fresh raspberries

Instructions

1. In a small bowl, combine spreadable fruit and vinegar; set aside 3/4 cup for dressing.
2. Broil chicken 4 in. from heat for 5-7 minutes on each side or until juices run clear, basting occasionally with remaining raspberry mixture. Cool for 10 minutes.
3. Meanwhile, arrange greens and onion on salad plates. Slice chicken; place over greens. Drizzle with reserve dressing. Garnish with raspberries.

Nutritional Analysis: One serving (2 cups greens with 1 chicken breast half and 3 tablespoons dressing) equals 320 calories, 3g fat, 48g carbohydrate, and 25g protein.

Crab Nachos

If you love seafood, then this recipe is a must-have. This modified nacho recipe is a healthier alternative to the traditionally greasy morsels. You'll find yourself pleasantly surprised at the delicious taste. Serve them up as a tasty appetizer, a light snack or even an exciting lunch. Yields: 6 servings

Ingredients

• 30 baked tortilla chips
• 1 package (8 ounces) imitation crab meat, chopped
• 1/4 cup reduced- fat sour cream
• 1/4 cup reduced- fat mayonnaise
• 2 tablespoons finely chopped onion
• 1/4 teaspoon dill weed
• 1 cup (4 ounces) shredded reduced-fat cheddar cheese
• 1/4 cup sliced ripe olives
• 1/4 teaspoon paprika

1. Arrange tortilla chips in a single layer on an ungreased baking sheet.

2. In a bowl, combine crab, sour cream, mayonnaise, onion and dill; spoon about 1 tablespoon onto each chip. Sprinkle with cheese, olives and paprika.
3. Bake at 350 for 6-8 minutes or until cheese is melted.

Nutritional Analysis: One serving (5 nachos) equals 190 calories, 9g fat, 16g carbohydrate, 13g protein.

Balsamic Plum Tomatoes

1. In a bowl, gently combine the tomatoes and onion. In a jar with tight-fitting lid, combine vinegar, oil, sugar, salt, garlic powder and pepper; shake well.
2. Pour over tomato mixture; toss gently to coat. Sprinkle with basil. Serve at room temperature with slotted spoon.

Nutritional Analysis: One serving (1 cup) equals 114 calories, 7g fat, 12g carbohydrate, 2g protein. 
* Make it a high protein meal by adding a grilled chicken breast on top. 

Summer Harvest Chicken-Potato Salad

This delicious salad was made for summer.

Chicken and red potatoes compliment one another in a savory low fat salad that is loaded with protein.

Serve warm or chilled.

Yield: 4 servings 
 


Here's what you need... 
 
Salad

• 4 medium red potatoes (1lb.) cut into 3/4-inch cubes
• 1/2 lb. fresh green beans, trimmed, cut into 1-inch pieces (about 2 cups)
• 2 cups cubed cooked chicken breast
• 2/3 cup thinly sliced celery
• Torn salad greens if desired

Dressing

• 1/2 cup non-fat plain yogurt
• 1/3 cup purchased fat-free ranch salad dressing
• 1 tablespoon prepared horseradish
• 1/4 teaspoon salt
• Dash of pepper

1. In a large saucepan, bring 6 cups of lightly salted water to boil. Add potatoes. Return to a boil. Reduce heat and simmer 5 minutes. Add beans; cook additional 8 to 12 minutes or until potatoes and beans are crisp-tender. Drain; rinse briefly with cold water. Drain well. Place in large serving bowl. Add chicken and celery.

2. In a small bowl, combine all dressing ingredients; blend well. Pour dressing over salad; toss gently. Serve immediately on plate lined with salad greens or refrigerate until serving time.

Nutritional Analysis: One serving (1-3/4 cups) equals 270 calories, 3g fat, 41g carbohydrate, and 19g protein.

Smoked Salmon Omelet

It's healthy, tastes great and is ready in just a few minutes - what more could you ask for in a breakfast? To make this scrumptious omelet a complete meal, serve it up with wheat toast and fresh fruit.
 
Yield: 2 Servings 
 

Here's what you need...

• 1 cup egg whites
• 1/4 cup nonfat cream cheese, softened
• 2 oz smoked salmon
• Garlic salt and pepper to taste

1. Whisk together the egg whites, cream cheese, garlic salt and pepper. Coat a nonstick skillet with cooking spray and place over medium heat. Gently push the egg whites toward the center as they cook.

2. When the eggs are almost set, place the salmon on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold omelet in half. Cut in half and serve.

Nutritional Analysis: One serving equals 124 calories, 1.8g fat, 2.5g carbohydrate, and 22.65g protein