Ingredients:
4 egg beaters
1 cup skim milk
12 slices of Italian bread
Aunt Jamima Light syrup
Cooking spray
 

Instructions:
Mix egg beaters and milk together in a shallow bowl.  Spray cooking spray into a skillet and turn burner to medium.  Dip bread in egg beater/milk mixture on both sides, and then cook through.  Make sure to cook bread thoroughly… 4-5 minutes on each side.

Serving suggestions:
· Add honeydew melon (or any other fruit) for a complete breakfast.

· Instead of syrup, you can try:  Apple sauce and 1 teaspoon of brown sugar—or--1 teaspoon of white sugar and 1 teaspoon of cinnamon sprinkled on top of French toast.
 

Ingredients
1 cup vanilla (or plain) low-fat (or fat-free) yogurt
1 banana
1 cup strawberries
1 cup orange juice

Instructions:
Put yogurt, banana and strawberries in blender.  Puree until smooth.  Unplug blender and stir in orange juice with a spoon. (Note: shaking orange juice vigorously or mixing it in blender will destroy the vitamin C.  Instead of shaking orange juice, gently swirl it to mix before pouring.  Blend into drink by stirring gently with spoon.)

Suggestions:
You can substitute a variety of fruits for the strawberries (or add additional fruits to drink)-- try blueberries, raspberries or blackberries.  Other tastey fruits that work well are canteloupe, honeydew melon, pineapple and mandarin oranges.  Frozen berries work great for this recipe...use blueberries, raspberries and blackberries right out of the freezer.  If you use frozen strawberries, you may want to put them in the refrigerator the day before you make your smoothie to soften them up.
 

Ingredients:
2 cloves of garlic
½ onion, chopped
2 stalks of celery, sliced
2 (14½ ounce cans) of stewed tomatoes
2 (14½ ounce cans) of low-salt, low-fat chicken broth
1 teaspoon dried Italian seasoning
1 9-ounce package of cheese tortellini (in refrigerator case at grocery store)
1 small zucchini, sliced
¼ teaspoon pepper

Instructions:
Sauté garlic and onion for about a minute with cooking spray in sauté pan. Add celery and cook for another minute or so.  Transfer garlic, onion and celery to soup pot, and add stewed tomatoes, chicken broth and Italian seasoning.  Bring to a boil.  Cover, reduce heat, and simmer for 5 minutes.  Add ravioli, zucchini and pepper.  Bring to a boil.  Cover, reduce heat and simmer 7-8 minutes or until pasta and zucchini are tender.
 

Ingredients:
4 corn tortillas
4 cups chicken broth
6 ounces chicken breast, cubed
½ onion, chopped
½ green pepper, chopped
½ red pepper, chopped
3 medium plum tomatoes
3 cloves garlic
¼ teaspoon cumin
2 tablespoons cilantro, chopped fresh
1 tsp. dried oregano

Instructions:
Cut corn tortillas in half, and then into strips.  Spray cookie sheet with cooking spray and bake at 350B until crisp (about 8 minutes).

In a medium saucepan, bring broth to a boil.  Add chicken, cook 5 minutes, skimming fat.  Add onion, red and green peppers, tomatoes, garlic, cumin and oregano.  Cook 10 minutes longer. Stir in cilantro. Serve with tortilla strips as a garnish.
 

Ingredients:
4 corn tortillas
5 cups chicken broth
1 pound chicken breast, cubed
1 onion, chopped
1 cup corn
½ red pepper, chopped
1 can no-salt tomatoes
3 cloves garlic
1 tablespoon chili powder
¼ cup lime juice
¼ cup cilantro, chopped fresh
1 dry chipotle chile, or ½ teaspoon canned puree
low-fat sour cream (garnish)

Instructions:
Cut corn tortillas in half, and then into strips.  Spray cookie sheet with cooking spray and bake at 350B until crisp (about 8 minutes).

In a medium saucepan, bring broth to a boil.  Add onion, garlic, chili powder, tomatoes, and chile.  Simmer for 15 minutes.  Add chicken and red pepper, and simmer until cooked (about 10 minutes).  Add corn and cook 2-3 minutes.  Add chopped cilantro and lime juice.  Garnish with sour cream and baked tortilla strips.
 

Ingredients:
1½ cups chopped cooked chicken (8 oz)
½ cup shredded reduced fat Monterey Jack cheese (2 oz)
¼ cup chopped celery
¼ cup pitted ripe olives
½ teaspoon dried basil
¼ teaspoon dried oregano
1/8 teaspoon garlic powder
1/8 teaspoon pepper
1/3 tub fat-free cream cheese
Non-stick cooking spray
1 10-ounce package of refrigerated pizza dough
1 beaten egg
1 tablespoon water
Healthy Choice spaghetti sauce, for dipping
 

Instructions:
Pre-heat oven to 425 degrees.  Bake or boil chicken until cooked through.  For filling, in a medium bowl, combine cooked chicken, Monterey Jack cheese, celery, minced olives, basil, oregano, garlic powder, and pepper.  Stir in cream cheese.  Set aside.

Unroll pizza dough onto a cutting board.  Flatten into a 15 x 10 inch rectangle.  Cut into six 5-inch squares.  Divide the chicken filling among the squares.  Brush edges with water.  Lift one corner, and stretch over to the opposite corner.  Seal edges well with tines of a fork.

Spray a baking sheet with non-stick coating.  Arrange calzones on the baking sheet, and then prick the tops with a fork.  In a small bowl, combine egg and 1 tablespoon of water.  Brush mixture onto calzones.  Bake in 425 degree oven for 10 to 12 minutes.  While calzones are cooking, heat spaghetti sauce in a pan until warm.  Let calzones stand 5 minutes before serving.  Use the spaghetti sauce for dipping.
 

Ingredients:
2 ½ to 3 cups of low-fat low-sodium chicken broth
3 ½ oz lean boiled ham (get this at the deli counter at the grocery store… ask them to cut it off in one large chunk so that you can dice it up)
½ pound dried black-eyed peas
2 cloves garlic
¼ cup chopped parsley
1/8 teaspoon hot pepper sauce (you can use Louisiana Hot sauce or Tabasco)
¼ teaspoon ground black pepper

Instructions:
Soak beans overnight in cold water; rinse beans and change water a couple of times.  Drain peas and rinse.  Bring chicken broth and peas to a boil.  Add ham, garlic and parsley.  Turn down to simmer and cook covered, for about 45 minutes or one hour.  Add hot sauce and pepper.

Serving suggestions:
Serve over rice.
 

Ingredients:
1 ¼ pounds skinless, boneless, chicken breasts
1 tablespoon olive oil
1 medium onion, chopped (1/2 cup)
4 cloves garlic, minced
2 ¼ cups low-salt, low-fat chicken broth
1 cup long grain rice
1 teaspoon dried oregano
½ teaspoon paprika
¼ teaspoon pepper
1/8 teaspoon turmeric
1 (14 ½ ounce) can of stewed tomatoes
1 medium red sweet pepper, cut into strips
¾ cup frozen peas
 

Instructions:
Rinse chicken; pat dry with paper towels.  Cut chicken into bite-sized strips.  In a 10-inch skillet, cook chicken strips, half at a time in hot oil for 2 to 3 minutes, or till no longer pink.  Remove chicken from skillet. Set aside.

Add onion and garlic to skillet; cook till tender but not brown.  Add broth, uncooked rice, oregano, paprika, salt, pepper and turmeric to skillet. Bring to boiling.  Reduce heat.  Simmer, covered, for 15 minutes.

Add the undrained tomatoes, sweet pepper, and frozen peas to skillet.  Cover and simmer about 5 minutes more or till rice is tender.  Stir in cooked chicken.  Cook and stir about 1 minute more or till heated through.
 

Ingredients:
2 cups cooked and chilled penne pasta
2 cups mixed vegetables, cooked and then chilled
½ cup fresh basil or 2 tablespoons dried basil
2 tablespoons minced green onions
2 6-ounce cans of chunk light or solid white tuna (packed in water), drained
3 cups mixed salad greens 1 cup low-fat creamy Italian salad dressing
½ cup grated parmesan cheese (optional)
 

Instructions:
In large bowl, combine all ingredients and serve.  (If you wish to chill salad for 2-3 hours before serving, don’t add the lettuce and cheese until immediately before serving.)
 

Ingredients:
¼ pound lean ground turkey
1 (10-ounce) can of refrigerated pizza crust dough
Cooking spray
1 teaspoon dried Italian seasoning
½ cup pizza sauce
1 (8-ounce) package of sliced fresh mushrooms, sliced
1¼ cups (5 ounces) shredded part-skim mozzarella cheese

Instructions:
Unroll pizza crust dough, and place on a baking sheet coated with cooking spray; press into a 14 x 10-inch rectangle. Sprinkle dough with Italian seasoning.  Bake at 425 degrees for 7 minutes.  While crust is cooking, cook ground turkey and mushrooms with cooking spray in sauté pan.

Spread pizza sauce over crust; top with cooked turkey and cooked mushrooms. Sprinkle with cheese.  Bake 6 additional minutes or until cheese melts.  To serve, cut pizza into squares.
 

Ingredients:
1 pound lean ground turkey
1 egg white
1 tablespoon ketchup
½ teaspoon dried Italian seasoning – crushed
1/8 teaspoon pepper
¼ cup dry bread crumbs

tomato slices (condiment)
lettuce (condiment)
onion (condiment)
low-fat cheese (condiment)

6 hamburger buns

Instructions:
Make 6 patties, each  ¾ inch thick.  Grill or broil 4-6 minutes on each side.  About 1 minute before burger is done, sprinkle with low-fat cheese.  Serve with tomato, onion and lettuce.
 

Ingredients:
Nonstick spray coating
8 ounces lean ground raw turkey
1 medium onion, diced
4 cloves garlic, minced
1 (14½ ounce) can low-sodium tomatoes, cut up
1½ cups water
1 (15 ounce) can low-sodium tomato sauce
1 cup elbow macaroni
1 tablespoon chili powder
½ teaspoon dried basil, crushed
¼ teaspoon pepper
1/8 teaspoon salt
1 (15-ounce) can low-sodium dark red kidney beans, rinsed and drained
½ teaspoon crushed red pepper (optional)
low-fat sour cream (optional)
 

Instructions:
Spray a large saucepan with nonstick coating. Cook the turkey, onion and garlic in the saucepan until the turkey is no longer pink and the onion is tender.  Stir in the undrained tomatoes, water, tomato sauce, uncooked macaroni, chili powder, basil, pepper, and salt (add crushed red pepper, if desired).  Bring to boiling.  Reduce heat. Simmer, uncovered for 17 to 20 minutes or until the pasta is tender.  Stir in the beans; heat through.  Serve with a small spoon of sour cream on top, if desired.
 

Ingredients:
1 pound lean ground turkey (97% fat free)
1 small onion, chopped
2 cloves garlic, chopped
4 teaspoons taco or chili seasoning (or Mexican seasoning)
1 tablespoon chili powder
1 cup cooked frozen corn
6 ounces tomato paste
8 ounces light, shredded cheddar cheese
1 box, corn muffin mix (8 ½ ounces)
2 egg whites
1/3 cup skim milk
vegetable oil spray

Instructions:
Preheat oven to 400 degrees F. Spray fry pan with vegetable oil spray. Sauté onions and garlic until tender.  Add ground turkey and sauté until thoroughly cooked. Drain and scoop into 13-by-9 inch casserole dish.  Add seasoning, chili powder and corn, and then mix. Blend in tomato paste. Top with cheese. Set aside. In a small bowl, prepare corn muffin mix according to box; however, substitute egg whites for whole egg, and skim milk for whole milk.  Spoon over chili pie. Bake for 30 minutes, or until toothpick inserted into center of the corn muffin crust comes out clean and a meat thermometer inserted in the middle of the chili pie reaches at least 165 degrees F.