Healthy Recipes

Desserts and Drinks

LightGingerbreadCakeLight Gingerbread Cake

Yields 16 servings

INGREDIENTS:

1 cup pastry flour
¼ cup whole-wheat pastry flour**
1 teaspoon ground ginger
1 teaspoon cinnamon
½ teaspoon baking soda
½ cup sugar
½ cup low fat buttermilk
¼ cup canola oil
½ cup molasses
1 whole egg, beaten
Fat Free whipped topping
½ cup finely chopped peppermint

DIRECTIONS:

Preheat oven to 350 degrees F. Coat an 8-inch square baking pan with non-stick cooking spray.
Combine flour, ginger, cinnamon, baking soda together in a small bowl.
In large bowl, stir together sugar, buttermilk, oil, molasses and egg.
Add flour ingredients to wet ingredients and stir well.
Pour into greased baking dish and bake for 25 minutes.
Top with 2 Tablespoons whipped topping and 1 teaspoon chopped peppermint.

NUTRITION PER SERVING:

Calories: 130
Fat: 4.5 grams
Carbohydrate: 21 grams
Protein: 1.5 grams
Fiber: 1 grams
Sodium: 55 mg

ScratchHotChocolateScratch Hot Chocolage

Yields 1 cup

INGREDIENTS:

1 Tablespoon sugar
1 Tablespoon Stevia- spoonable
4 teaspoons unsweetened cocoa- (dark works well too)
1 cup skim milk
¼ teaspoon vanilla extract

DIRECTIONS:

Combine dry ingredients.
Place skim milk and vanilla in a small saucepan over low heat.
Add dry ingredients to milk and whisk gently until combined and warm.
Drink and enjoy!

NUTRITION PER SERVING:

Calories: 151
Fat: 0.9 grams
Carbohydrate: 27 grams
Protein: 9 grams
Fiber: 1 grams
Sodium: 131 mg

Pumpkin and Angel Food Cake TriflePumpkin and Angel Food Cake Trifle

Yields 10 servings

INGREDIENTS:

1 commercially prepared angel food cake, cut into 1 inch cubes
1 package (5.1 ounce) instant sugar free vanilla pudding prepared with skim milk
1 – 30 ounce can of pumpkin pie filling
½ cup brown sugar- may use a lower calorie version if desired
½ teaspoon cinnamon
1 – 8 ounce fat free whipped topping, thawed
1 dark chocolate candy bar (70% cocoa or greater)

DIRECTIONS:

Cut angel food cake into 1 inch cubes, set aside
Prepare vanilla pudding according to package directions and set aside
Combine vanilla pudding, pumpkin pie filling, brown sugar and cinnamon
Place candy bar in a plastic freezer bag and break into small pieces with meat mallet or rolling pin or grate.
In trifle bowl or equivalent layer angel food cake, pumpkin pie mixture, cool whip, candy bar crumbs then repeat.

NUTRITION PER SERVING:

Calories: 289
Fat: 0.5 grams
Carbohydrate: 65 grams
Protein: 3.1 grams
Fiber: 7.5 grams
Sodium: 300 mg

LimeKiwiMargaritaLime and Kiwi Margarita (Non-alcoholic)

Yields 6 servings

INGREDIENTS:

1- 12 ounce frozen limeade mix
1 kiwi
6-8 ounces of sparkling water (could use diet white soda)
1-2 cups of ice (the more ice the thicker the drink)

DIRECTIONS:

Place all ingredients into a good blender and mix until all ice is crushed/blended
Serve

NUTRITION PER SERVING:

Calories: 138
Carbohydrate: 35 grams
Protein: .5 grams
Sodium: 155 mg

FruitSoupSummer Fruit Soup

Yields 8 servings

INGREDIENTS:

1 Tablespoon ground ginger
3 cups chopped strawberries
2 cups chopped pineapple
1 ½ cups chopped mango
2 pieces lemon peel
2 pieces lime peel
2 pieces orange peel
4 cups water
1 ½ cups bulk sugar alternative (Stevia, Splenda, etc.)
¼ cup fresh orange juice
2 Tablespoons fresh lemon juice
2 Tablespoons fresh lime juice
1 cup blueberries
Mint sprigs, for garnish

DIRECTIONS:

Sauté ginger in a medium pot over medium-high heat until fragrant, about 2 minutes (no oil is necessary). 
Add 2 cups strawberries, 1 cup pineapple, ¾ cup mango and the lemon, lime and orange peels; cook for another 2 minutes.
 Add water, sugar and fruit juices and bring to a simmer, stirring occasionally. 
Simmer for 5 minutes and remove from the heat. Allow mixture to cool slightly and then transfer in batches into blender. Puree and place in a large bowl.
Add remaining 1 cup strawberries, 1 cup pineapple, ¾ cup mango and blueberries. Stir to combine, cover and refrigerate until well chilled. 
Garnish with mint.

NUTRITION PER SERVING:

Calories: 71
Fat: .5 gram
Carbohydrate: 17 grams
Protein: 1 grams
Fiber: 3 grams
Sodium: 6 mg

FruitKebabsFruit Kebabs with Almond Syrup

Yields 2 servings

INGREDIENTS:

1 cup cubed (1 inch) fresh pineapple
1 medium plum or nectarine, cut into 4 wedges
2 Tablespoons brown sugar or reduced calorie brown sugar blend
½ teaspoon almond extract
Cooking spray

DIRECTIONS:

Combine first 4 ingredients in a bowl; stir well. Let stand 15 minutes. Remove fruit from bowl, reserving syrup.
Thread pineapple cubes and plum wedges alternately onto 2 (6-inch) skewers.
Prepare grill or broiler.
Place kebabs on grill rack or broiler pan coated with cooking spray; grill or broil 4 minutes on each side or until thoroughly heated. 
Drizzle reserved syrup over kebabs.
Serve with vanilla reduced calorie ice cream or frozen yogurt, if desired.

NUTRITION PER SERVING:

Calories: 113
Fat: 1 gram
Carbohydrate: 25 grams
Protein: .8 grams
Fiber: 2 grams
Sodium: 7 mg

SummerStoneFruitCrispSummer Stone Fruit Crisp

Yields 10 servings

INGREDIENTS:

7 cups sliced peaches, nectarines and plums
½ cup + 2 Tablespoons brown sugar (Splenda brown sugar could be used), divided
½ cup + 2 Tablespoons whole wheat flour, divided
½ cup oats
1 Tablespoon flax meal
2 teaspoons cinnamon
5 Tablespoons, non-hydrogenated margarine, chilled

DIRECTIONS:

Preheat oven to 350 degrees F.
Spray 9 x 13 baking dish with cooking spray.
In a large bowl, toss fruit with 2 Tablespoons brown sugar and 2 Tablespoons of whole wheat flour.
Spoon fruit mixture into sprayed baking dish.
In food processor, combine remaining brown sugar, flour, oats, flax and cinnamon. Pulse a few times to mix. Add margarine and pulse until entire mixture is crumbly.
Sprinkle crisp mixture over fruit-filled baking dish.
Bake for 30-35 minutes, or until fruit bubble and crisp is brown.

NUTRITION PER SERVING:

Calories: 157
Fat: 85 grams
Carbohydrate: 27.7 grams
Protein: 2 grams
Fiber: 2.8 grams
Sodium: 62 mg

SuperSmoothieRaina's Super Smoothie

Yields 1 smoothie

INGREDIENTS:

1 cup of plain Greek yogurt
½ cup skim milk or milk substitute
2 Tablespoons non-fat dry milk powder (could also use 1 Tablespoon whey protein powder)
½ banana
4 -5 frozen strawberries
1 teaspoon flax meal
1 Tablespoon vanilla extract
1 teaspoon of sugar alternative (optional)

DIRECTIONS:

Put all ingredients together in a blender and mix until smooth. Add additional ice for a thicker smoothie.

NUTRITION PER SERVING:

Calories: 346
Fat: 2 grams
Carbohydrate: 60 grams
Protein: 22 grams
Fiber: 4 grams

DarkChocolateCherryBrownies

Dark Chocolate & Cherry Brownies

Yields 16 servings

INGREDIENTS:

Cooking spray
¾ cup all-purpose flour
1 cup sugar
¾ cup unsweetened dark chocolate cocoa powder
1 teaspoon baking powder
½ teaspoon salt
¼ cup 100% fruit cherry preserves
¼ cup water
5 Tablespoons of non-hydrogenated margarine
1 large egg, lightly beaten
1 large egg white
¼ cup semi-sweet chocolate chips
Powdered sugar (optional)

DIRECTIONS:

Preheat oven to 350°. Line a 9-inch square baking pan with parchment paper; coat with cooking spray. Combine flour, sugar, cocoa, baking powder and salt in a large bowl and stir with whisk. Combine cherry preserves, ¼ cup water and margarine in a small saucepan; bring to a boil. Add preserves mixture to flour mixture; stir well. Add egg and egg white; stir until smooth. Stir in chocolate chips. Pour batter into prepared pan. Bake at 350° for 25 minutes. Cool in pan on rack. Garnish with powdered sugar, if desired.

NUTRITION PER SERVING:

Calories: 155
Fat: 5.4 grams
Carbohydrate: 25 grams
Protein: 2.2 grams
Fiber: 1.1 grams
Sodium: 168 mg.

Crunch Chocolate Mix

Crunchy Chocolate Mix

Yields 4 servings (3/4 cup per serving)

INGREDIENTS:

1 cup wheat squares cereal
1 cup pretzel sticks, broken in half
¼ roasted almonds, salted and chopped in half
3 Tablespoons dark chocolate chips, melted
Wax paper

DIRECTIONS:

Combine cereal, pretzels and almonds in a bowl. Drizzle with melted chocolate chips; stir to combine. Spread mixture on wax paper-lined baking sheet and place in refrigerator to allow chocolate to set.

NUTRITION PER SERVING:

Calories: 215
Fat: 8 grams
Carbohydrate: 32 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 350 mg 

Chocolate Banana Cream Pie

Chocolate Banana Cream Pie

Yields 8 servings

INGREDIENTS:

2 cups dark chocolate chips
1 block silken tofu
1 teaspoon vanilla extract
¼ teaspoon almond extract
1 Tablespoon honey or agave nectar
2 bananas, sliced
1 reduced-calorie prepared graham cracker crust or crust of your choice

DIRECTIONS:

Melt chocolate chips in double boiler. Place tofu, vanilla and honey in food processor or blender. Mix until thoroughly blended. Place melted chocolate in blender and mix together. Place sliced bananas in bottom of crust in a single layer. Pour chocolate and tofu mixture over bananas. Place in the refrigerator for 2 hours or until set.

NUTRITION PER SERVING:

Calories: 300
Fat: 12 grams
Carbohydrate: 30 grams
Protein: 10.5 grams
Fiber: 3.5 grams
Sodium: 50 mg.

Chocolate Zucchini Bread

Chocolate Zucchini Bread

Yields 2 loaves (1/8 of a loaf is a serving)

INGREDIENTS:

1½ cups all-purpose flour
½ cup whole wheat flour
¼ cup unsweetened dark chocolate cocoa
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
2 large eggs, beaten
2 egg whites, beaten
1¾ cups sugar
¾ cup unsweetened applesauce
¼ cup canola oil
1 teaspoon vanilla extract
1 ounce unsweetened chocolate, melted
2 cups grated zucchini

DIRECTIONS:

Preheat oven to 325°. Coat 2 loaf pans with cooking spray. Sift flour, cocoa, baking powder, baking soda and salt into a large bowl. In another large bowl, whisk eggs, sugar, applesauce, oil, vanilla and melted chocolate until blended. Add dry ingredients and stir with spatula until combined. Fold in zucchini. Spoon batter into prepared pans, smoothing tops. Bake loaves for 55 minutes and allow to cool 10 minutes.

NUTRITION PER SERVING:

Calories: 200
Fat: 5 grams
Carbohydrate: 38 grams
Protein: 4 grams
Fiber: 2 grams
Sodium: 150 mg.

Entrees

MiniChickenPotPieMini-Chicken Pot Pie

Yields 4 Mini Pies

INGREDIENTS:

1 pound boneless, skinless chicken breasts
1 cup milk
2 tablespoons butter
1 small onion, finely chopped
2 tablespoons all-purpose flour
1 cup chicken broth
1 cup frozen peas and carrots
Salt and pepper to taste
1 refrigerated pie crust
1 egg combined with 1 tablespoon water

DIRECTIONS:

Preheat oven to 350 degrees. In baking pan, place chicken in a single layer and add milk. Bake for 25 to 30 minutes, or until chicken is cooked through. Remove chicken and allow to cool. Reserve milk. Cut chicken into bite-sized pieces.
Increase oven to 425 degrees. Meanwhile, in a large saucepan over medium heat, melt butter and add chopped onion. Saute for 3 to 5 minutes. Add flour and stir constantly until mixed well. Add chicken broth and cook until thickened. Add reserved milk, stirring constantly until thickened. Add peas, carrots and chicken. Season with salt and pepper.
Divide chicken mixture into 1 cup over safe tea cups or oven safe small dishes. Roll pie crust out and cut into 4 circles overlapping the oven dishes by 1 inch. Place crust over the chicken mixture, pressing sides to seal it. Brush tops with egg mixture and cut a slit into the top of each crust. Bake for 12 to 18 minutes. Allow to cool for 5 to 10 minutes. Makes 4 mini-pies.

NUTRITION PER SERVING:

Calories: 410
Protein: 30 grams

ClassicStirFryClassic Stir Fry

INGREDIENTS:

2 cups uncooked regular brown rice
1 lb. boneless, skinless chicken breast halves or 1 package (22 ounces) frozen grilled pre-cooked chicken breasts
¼ teaspoon salt
½ to 1 cup classic-style stir-fry sauce
1 cup cut-up green vegetable, such as string beans, snow peas, broccoli
1 cup cut-up red or orange vegetable, such as bell pepper, carrot, red onion
1 cup cut-up light-colored vegetable, such as onion, bok choy, zucchini

DIRECTIONS:

Cook rice as directed on package. While rice is cooking, cut chicken into ½-inch pieces
Add 1 teaspoon oil to a 12-inch skillet or stir fry skillet and heat over medium high heat. Add chicken, sprinkle with salt. Stir fry 4 to 6 minutes or until browned. Set aside and keep warm. If using frozen pre-cooked grilled chicken breasts, just warm the chicken in the skillet for 3 to 4 minutes and keep warm.
Add 1 teaspoon oil to the skillet, add vegetables in small batches. Cook for 5 to 7 minutes, stirring occasionally, until vegetable are crisp-tender. Add cooked chicken, stir in classic-style stir fry sauce and heat through.
Divide rice among bowls. Top with chicken/vegetable mixture.

NUTRITION PER SERVING:

Calories: 300
Fat: 5 grams
Carbohydrate: 42 grams
Protein: 28 grams
Fiber: 5 g

TexMexChickenTex-Mex Chicken and Brown Rice Skillet

Yields 6 Servings

INGREDIENTS:

1 teaspoon plus 1 Tablespoon olive oil, divided
1 can of Mexican style corn, drained and patted dry
1 pound chicken breast tenders, cut into 1 inch pieces
1 Tablespoon of low sodium Taco seasoning or equivalent
2 cups uncooked quick cook brown rice
2 cups reduced fat and sodium chicken broth
1 ½ cups salsa Verde or other salsa of your choice
2 Tablespoons of chopped fresh cilantro
3/4 cup low fat cheddar cheese, shredded

DIRECTIONS:

Add 1 teaspoon of olive oil in skillet; heat over medium heat 1-3 minutes. Add dried corn in single layer. Cook without stirring about 5 minutes or until corn is caramelized on one side. Remove from skillet.
Add taco seasoning to chicken pieces in large mixing bowl, coating them well
Add chicken to skillet and cook over medium-high heat for about 7 minutes. Remove chicken from skillet; set aside.
Add remaining Tablespoon of olive oil to skillet. Add rice; stir until well coated with oil. 
Add broth and salsa; bring to a simmer. Cover skillet; reduce heat and simmer for 5 minutes.
Spoon chicken over rice mixture in Skillet. Sprinkle with cheese and corn. Cover and let stand 5 minutes or until cheese is melted.
Sprinkle cilantro on top and serve.

NUTRITION PER SERVING:

Calories: 300
Fat: 6 grams
Carbohydrate: 70 grams
Protein: 26 grams
Sodium: 550 mg

MangoGoudaQuesadillaMango and Gouda Quesadillas with Lime-Honey Sauce

Yields 4 Servings

INGREDIENTS SAUCE:

2 Tablespoons honey
2 teaspoons lime juice
½ teaspoon grated lime rind

QUESADILLAS:

1 cup thinly sliced peeled, ripe mangoes
1 Tablespoons chopped fresh chives
1 teaspoon brown sugar
3 ounces of Gouda, thinly sliced
4 whole grain tortillas
Cooking Spray

DIRECTIONS:

To prepare sauce, combine first 3 ingredients, stirring with whisk; set aside.
To prepare quesadillas, combine mangoes, chives and brown sugar, tossing gently to coat.
Heat a large skillet over medium-high heat, coat pan with cooking spray.
Arrange one-fourth of cheese and one-fourth of mango over half each tortilla; fold tortilla closed.
Place two folded tortillas in pan; cook 2-3 minutes each side until tortillas are lightly browned and crisp. Remove from pan and keep warm. Repeat procedure. Cut each tortilla into 3 wedges and serve with dipping sauce.

NUTRITION PER SERVING:

Calories: 175
Fat: 5 grams
Carbohydrate: 26 grams
Protein: 5.5 grams
Sodium: 315 mg

WokChickenAsparagusPistachioWok- Seared Chicken with Asparagus and Pistachios

Yields 4 Servings

INGREDIENTS:

1 Tablespoon sesame oil
1 ½ pounds fresh asparagus, cut into 1-inch pieces
1 pound chicken breast tenders, cut into bite size pieces
4 scallions, trimmed and cut into 1-inch pieces
2 teaspoons ground ginger
1 Tablespoon oyster-flavored sauce
1 teaspoon chile sauce
½ teaspoon minced garlic
¼ cup shelled, salted pistachios, coarsely chopped

DIRECTIONS:

Heat oil in a wok or large skillet over high heat.
Add asparagus; cook, stirring for 4 minutes.
Stir in chicken, scallions, ginger, oyster sauce, chili pepper sauce and garlic; cook, stirring, until the chicken is juicy and just cooked through, then 1-2 minutes more.
Stir in pistachios and serve immediately

NUTRITION PER SERVING:

Calories: 208
Fat: 8grams
Carbohydrate: 7 grams
Protein: 30 grams
Sodium: 175mg

LemonGarlicShrimpSauteLemon-Garlic Shrimp Sauté

Yields 4 Servings

INGREDIENTS:

4 teaspoons olive oil, divided
2 red peppers, diced
1 ½ pounds fresh asparagus, trimmed and cut into 1 inch pieces
2 teaspoons lemon zest
¼ teaspoon salt
5 cloves garlic, minced
1 pound raw shrimp, peeled and deveined (26-30 per pound)
1 cup fat free, low sodium chicken broth
1 teaspoon cornstarch
2 Tablespoons lemon juice
3 Tablespoons chopped fresh parsley

DIRECTIONS:

Heat 2 teaspoons olive oil in a large non-stick skillet over medium-high heat. Add bell peppers, asparagus, and lemon zest and cook about 5-6 minutes. Transfer vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons of olive oil and garlic to the pan and cook for about 30 seconds. 
Add shrimp and cook, stirring constantly for about 1 minute.
Whisk broth and cornstarch in a small bowl until smooth and add the pan along with salt.
Cook, stirring, until the sauce has thickened slightly and the shrimp are pink. This should take an additional 2 minutes. Remove from heat.
Add back vegetables and top with lemon juice and fresh parsley. Toss lightly and serve.

NUTRITION PER SERVING:

Calories: 226
Fat: 7 grams
Carbohydrate: 14 grams
Protein: 28 grams
Fiber: 4 grams
Sodium: 350 mg

TomatoSpinachPastaWhiteBeansFresh Tomato & Spinach Pasta with White Beans

Combine this dish with a bowl of yogurt covered fruit and you have a perfect meal that is quick, easy and so healthy!

Yields 4 Servings (1 ½ cups each)

INGREDIENTS:

2 2/3 cups dried whole grain ziti
1 medium onion, chopped
2 cloves garlic, minced
1 Tablespoon olive oil
4-6 medium tomatoes, seeded and coarsely chopped
½ teaspoon salt
¼ teaspoon crushed red pepper
4 cups spinach coarsely chopped
1 cup white beans (navy, cannellini, northern), drained and rinsed
¼ cup slivered almonds
¼ cup finely shredded mozzarella cheese

DIRECTIONS:

Cook pasta, drain, keep warm
In large skillet cook onion and garlic in hot oil over medium heat until onion is tender
Add tomato, salt, black pepper and red pepper
Cook and stir over medium heat about 2 minutes or until the tomato is warm and releases some of its juices.
Stir in spinach and cook until it begins to wilt
Add white beans and cook for 1 minute more.
Stir pasta into spinach mixture, sprinkle with cheese and almonds.

NUTRITION PER SERVING:

Calories: 362
Fat: 12 grams
Carbohydrate: 53 grams
Protein: 16 grams
Fiber: 53 grams
Sodium: 424 mg

BakedSalmonLemonDill

Baked Salmon with Lemon-Dill Mustard Sauce

Yields 4 Servings

INGREDIENTS:

4 (6 ounce) salmon fillets (about 1 inch thick)
Cooking spray
1 ½ Tablespoons finely chopped fresh dill 
¾ cup Dijon mustard
1 Tablespoon lemon juice
½ teaspoon salt
1/8 teaspoon black pepper
1 ½ teaspoons water

DIRECTIONS:

Combine mustard, lemon juice and water
Brush both sides of fish with mustard mixture; cover and marinate in refrigerator for 10 minutes.
Place fish on a baking sheet lightly coated with cooking spray. 
Sprinkle fish with dill, salt and pepper.
Bake at 350 degrees for 10-12 minutes or until fish flakes easily when tested with fork.

NUTRITION PER SERVING:

Calories: 263
Fat: 15 grams
Carbohydrate: 1 grams
Protein: 28 grams
Sodium: 320 mg

BalsamicBlueberryChicken web

Balsamic and Blueberry Glazed Rosemary Chicken

Yields 6 Servings

INGREDIENTS:

2 Tablespoons olive oil, divided
2 Tablespoons non-hydrogenated margarine
6 skinless, boneless chicken breasts
¾ teaspoon sea salt
½ teaspoon black pepper
2 shallots, thinly sliced (about ¼ cup)
2 cups fresh blueberries
½ cup balsamic vinegar
1/4 cup pure maple syrup
1 Tablespoon coarsely chopped fresh rosemary

DIRECTIONS:

Heat 1 Tablespoon olive oil and 1 Tablespoon margarine in a large skillet.
Season chicken with salt and pepper then add chicken to the skillet.
Sear chicken breasts over medium-high heat until golden brown, about 1 minute per side. Remove and set aside.
Add remaining olive oil, and margarine to the skillet. When hot, stir in shallots and cook until lightly caramelized, about 4 minutes.
Add blueberries and cook 1 minute.
Stir in vinegar, maple syrup and rosemary. Simmer about 10 minutes or until the blueberries have collapsed.
Return chicken to the pan and coat chicken with blueberry mixture. Cover skillet and allow to cook for about 10 more minutes or until chicken reaches 165 degrees F.

NUTRITION PER SERVING:

Calories: 263
Fat: 14.3 grams
Carbohydrate: 8.4 grams
Protein: 225 grams
Fiber: 1 grams
Sodium: 344 mg

Sides, Soups and Salads

CornBreadDressingCorn Bread Dressing

Yields 10 servings (1/2 cup)

INGREDIENTS:

2 Tablespoons non-hydrogenated margarine
1 cup chopped onion
2 cups chopped celery
2 cloves garlic, minced
½  cup fresh parsley, chopped
6 slices whole wheat bread, dried or toasted
5 cups cornbread, crumbled
1 teaspoon thyme
2 teaspoons sage
1 teaspoon marjoram
1 teaspoon pepper
¼  teaspoon salt
2 cups egg substitute
2 ½ cups fat free,  low sodium chicken broth

DIRECTIONS:

Heat margarine in large skillet and sauté the onion, celery, garlic parsley for 10 minutes.
Crumble whole wheat bread and cornbread into small pieces in a large bowl
Heat oven to 350 degrees. Add the spices to the bread mixture and mix. Add the onion mixture as well and stir.
Add the egg substitute and mix well.
Add the chicken broth and mix well.
Pour dressing into a nonstick baking pan and bake for 40 minutes.

NUTRITION PER SERVING:

Calories: 200
Fat: 3 grams
Carbohydrate: 30 grams
Fiber: 3 grams
Protein: 13 grams
Sodium: 485 mg

FallBrusselSproutsFall Brussels Sprouts

Yields 4 servings (3/4 cup)

INGREDIENTS:

1 Tablespoon non-hydrogenated margarine
4 cups trimmed, fresh Brussels Sprouts, quartered
½ cup dried cranberries
1 Tablespoon maples syrup
2 teaspoons balsamic vinegar
3 Tablespoons chopped pecans
¼ teaspoon sea salt
1/8 teaspoon black pepper

DIRECTIONS:

Melt margarine in a large nonstick skillet over medium-high heat.
Add Brussels sprouts; sauté 5-10 minutes or until crisp and tender. 
Add cranberries and remaining ingredients; cook a few minutes more until warmed through, stirring constantly.
Serve.

NUTRITION PER SERVING:

Calories: 90
Fat: 5 grams
Carbohydrate: 13 grams
Protein: 5 grams
Sodium: 208 mg

PineNutGreenBeansPine Nut Topped Green Beans

Yields 8 servings

INGREDIENTS:

2 pounds green beans, trimmed
2 teaspoons olive oil, divided
2 ounces thinly sliced Prosciutto, cut into ribbons (could also use lean deli ham)
4 cloves garlic, minced
2 teaspoons minced fresh sage
¼ teaspoon sea salt, divided
Black pepper to taste
¼ cup toasted pine nuts
1 ½ teaspoons freshly grated lemon zest
1 teaspoon lemon juice

DIRECTIONS:

Bring a large pot of water to a boil. Add beans, return to a boil, and simmer until crisp-tender, 3-4 minutes. Drain.
Heat ½ teaspoon oil in large nonstick skillet over medium heat. Add Prosciutto; cook, stirring, until crispy, 4 to 5 minutes. Drain on a paper towel and set aside.
Wipe out pan; heat the remaining olive oil. Add beans, garlic, sage and 1/8 teaspoon sea salt and pepper. 
Cook, stirring occasionally, 3-4 minutes. Stir in pine nuts, lemon zest and the prosciutto. Season with lemon juice, the remaining salt and pepper.

NUTRITION PER SERVING:

Calories: 199
Fat: 5 grams
Carbohydrate: 10 grams
Protein: 5 grams
Sodium: 264 mg

RedWhiteBluePotatoSaladRed, White and Blue Potato Salad

Yields 6 (1 cup)

INGREDIENTS:

2 cups chopped white potatoes
2 cups  chopped red potatoes
2 cups chopped blue potatoes
¼ cup finely chopped red onion
2 Tablespoons chopped fresh parsley
1 Tablespoon chopped fresh dill
1 Tablespoon chopped fresh chives
6 hard-cooked egg whites, finely chopped
1/3 cup red wine vinegar
2 Tablespoons olive oil
1 teaspoon sea salt
2 teaspoons Dijon mustard
½ teaspoon black pepper
1 clove garlic, minced

DIRECTIONS:

Place white and red potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat and simmer for about 15 minutes until tender.
Place blue potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat and simmer for about 12 minutes until tender.
Place all cooked potatoes in a large bowl after draining. Add onion, parsley, dill, chives and egg whites to bowl; toss gently.
Combine vinegar and remaining ingredients in a small bowl, whisk together. Pour over potato mixture; toss gently to combine.
Serve warm or chilled.

NUTRITION PER SERVING:

Calories: 190
Fat: 7 grams
Carbohydrate: 27 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 198 mg

SweetPotatoSouffleSweet Potato Soufflé

Yields 12 (1/2 cup)

INGREDIENTS:

4 pounds sweet potatoes
2 Tablespoons bulk sugar substitute
¼ cup reduced calorie brown sugar
¼ cup chopped dried apricots
1 teaspoon nutmeg
½ cup fat-free evaporated milk
½  cup non-hydrogenated margarine
1 cup egg substitute
¼  teaspoon salt
Juice of one medium lemon

DIRECTIONS:

Peel and boil sweet potatoes. Heat oven to 350 degrees.
Drain and mash the sweet potatoes. Place them in a large bowl and add all ingredients. Stir well.
Spray a casserole dish with non-stick cooking spray. Place sweet potato mixture in the casserole dish and bake for 30 minutes.

NUTRITION PER SERVING:

Calories: 190
Fat: 7 grams
Carbohydrate: 27 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 198 mg

StuffedRedPotatoesLight Stuffed Red Potatoes

Yields 2 Dozen

INGREDIENTS:

24 small red potatoes (about 2-1/2 pounds) 
1/4 cup non-hydrogenated margarine 
1/2 cup shredded Parmesan cheese, divided 
1/2 cup crumbled cooked turkey bacon, divided 
2/3 cup fat free sour cream 
2 egg whites, lightly beaten 
1/4 teaspoon salt 
1/8 teaspoon pepper 
1/8 teaspoon paprika

DIRECTIONS:

Scrub potatoes; place in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until tender. Drain.
When cool enough to handle, cut a thin slice off the top of each potato. Scoop out pulp, leaving a thin shell. (Cut thin slices from potato bottoms to level if necessary.)
In a large bowl, mash the potato tops and pulp with margarine. Set aside 2 tablespoons each of cheese and bacon for garnish; add remaining cheese and bacon to potatoes. Stir in the sour cream, egg white, salt and pepper. Spoon mixture into potato shells. Top with remaining cheese and bacon; sprinkle with paprika.
Place in an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake at 375° for 12-18 minutes or until heated through. 

NUTRITION PER SERVING (1 stuffed potato):

Calories: 74
Fat: 3 grams
Carbohydrate: 9 grams
Protein: 3 grams
Fiber: 1 grams
Sodium: 118 mg

MexicanSaladMexican Salad with Spinach and Hearts of Palm

Yields 8 servings (1 1/2 cup)

INGREDIENTS:

1- 15 ounce can of hearts of palm, drained and chopped
2 - 15 ounce cans of low sodium black beans, rinsed and drained
1- 15 ounce can of No Added Salt whole kernel corn ( or frozen)
1 ½ cups chopped fresh tomatoes
1 cup chopped green pepper
1 cup chopped red pepper
¼ cup chopped fresh cilantro
3 cups chopped fresh spinach

DRESSING:

4 Tablespoons white wine vinegar
4 Tablespoons olive oil
1 Tablespoon chili powder
½ teaspoon sea salt
¼ teaspoon black pepper

DIRECTIONS:

In a large bowl mix all salad ingredients together.
In a small bowl, mix dressing ingredients together with a wire whisk until blended.
Pour dressing over salad and toss to mix. Cover and refrigerate.

NUTRITION PER SERVING:

Calories: 226
Fat: 6 grams
Carbohydrate: 30 grams
Protein: 13 grams
Fiber: 14 grams
Sodium: 190 mg

GrilledVegetablesSesameGrilled Vegetables with Sesame Marinade

Yields 5 servings (1 cup)

INGREDIENTS:

1 cup (1/2 inch-thick) sliced yellow squash
1 cup (1/2 inch-thick) sliced zucchini squash
1 small onion, cut into 8 wedges
1 large red pepper, cut into ½ inch wide strips
1 teaspoon salt
2 Tablespoons rice vinegar
2 teaspoon sesame seeds, toasted
4 teaspoons dark sesame oil
1 teaspoon lemon juice
¼ teaspoon dried crushed red pepper
3 cloves of minced garlic
Vegetable cooking spray

DIRECTIONS:

Combine next 11 ingredients in a large freezer bag. Seal bag and allow to marinate 20-30 minutes at room temperature.
Prepare grill or broiler.
Remove vegetables from bag, reserving marinade. Place vegetables in wire grilling basket coated with cooking spray and grill 8 minutes each side or until tender. (You could also back on sheet pan in a 400 degree oven for 20 minutes).
Place reserved marinade over grilled vegetables and serve.

NUTRITION PER SERVING:

Calories: 89
Fat: 2 grams
Carbohydrate: 18 grams
Protein: 3 grams
Fiber: 3 grams
Sodium: 158 mg

GreenBeansTomatoesFresh Green Beans & Tomatoes

Yields 6 servings

INGREDIENTS:

3 Tablespoons olive oil
1 cup finely chopped onion
2 cloves garlic, minced
1 ½ pounds (about 6 cups) fresh green beans, trimmed
1 ½ cups chopped tomatoes
¼ c fresh oregano
½ cup Low sodium vegetable or chicken broth
Salt and pepper to taste

DIRECTIONS:

Heat oil in large skillet over medium heat. Add onion and garlic and cook until onions soften, about 5 minutes.
Add green beans, tomatoes and broth and oregano. Cook until beans are crisp-tender, stirring and tossing occasionally, about 10 minutes.
Serve.

NUTRITION PER SERVING:

Calories: 111
Fat: 7 grams
Carbohydrate: 11.5 grams
Protein: 3 grams
Fiber: 4.7 grams
Sodium: 17 mg

BlackBeanSaladBlack Bean Salad

Yields 6 servings

INGREDIENTS:

1 clove garlic, minced
3 Tablespoons lime juice
1 teaspoon salt
¼ teaspoon chili powder
¼ cup olive oil
1 cup corn
1 orange bell pepper
½ small red onion, finely chopped
1 tablespoon olive oil
1 (15 ounce) can of black beans, drained and rinsed
1 cup cherry tomatoes, halved
1 small avocado, diced
¼ cup cilantro, chopped

DIRECTIONS:

Mix first 5 ingredients together for the dressing and set aside
Saute corn, pepper and onion in olive oil until they begin to brown in a skillet over medium-high heat.
Toss in black beans and warm through
Toss in dressing and coat evenly. Remove from heat.
Gently fold in tomatoes, avocado and cilantro. Serve warm.

NUTRITION PER SERVING:

Calories: 261
Fat: 16 grams
Carbohydrate: 25 grams
Protein: 8 grams
Fiber: 7 grams
Sodium: 400 mg

RiceSaladFetaRice Salad with Feta Vinaigrette

Yields 4 servings

INGREDIENTS:

1 cup uncooked brown rice
1 cup water
2 cups bagged prewashed baby spinach, chopped
½ cup chopped sun-dried tomato halves
3 Tablespoons chopped red onion
3 Tablespoons chopped pitted kalamata olives
½ teaspoon black pepper
¼ teaspoon salt
1 (6-ounce) jar marinated artichoke hearts, undrained
¾ cup reduced fat feta cheese, crumbled and divided

DIRECTIONS:

Cook the rice in water according to package directions. 
Combine rice, spinach and next 5 ingredients in a large bowl
Drain artichokes, reserving marinade. 
Coarsely chop artichokes 
Add artichokes, reserved marinade and ½ cup feta cheese to rice mixture, tossing gently to coat.
Sprinkle with remaining feta cheese.

NUTRITION PER SERVING:

Calories: 330
Fat: 11 grams
Carbohydrate: 52 grams
Protein: 11 grams
Fiber: 5 grams
Sodium: 620 mg

AsianChickenNoodleSoup2Asian Chicken Noodle Soup

Yields 8 servings

INGREDIENTS:

1 Tablespoon dark sesame oil
1 teaspoon minced peeled fresh ginger 
2 garlic cloves, minced 
3 (14 1/2-ounce) cans low sodium chicken broth 
1 cup water
2 cups chopped broccoli florets 
1 cup shredded carrot 
1/2 cup chopped onion 
1 teaspoon chile paste 
2 cups cooked fine egg noodles (4 ounces uncooked) 
4 ounces cooked chicken breast, chopped

DIRECTIONS:

Heat oil in a large saucepan over medium heat. Add ginger and garlic, sauté 1 minute. Add onion. Add broth, water, broccoli, carrot, and chile paste; bring to a boil. Reduce heat; simmer, uncovered, 2 minutes. 
Stir in noodles and chicken; cook 3-5 minutes.

NUTRITION PER SERVING:

Calories: 117
Fat: 3.2 grams
Carbohydrate: 18 grams
Protein: 8.7 grams
Fiber: 3 grams
Sodium: 555 mg

TomatoFarroSalad

Tomato & Herb Farro Salad

Yields 6 servings

INGREDIENTS:

8.8 ounce bag of farro
1 pound tomatoes, diced
½ sweet onion
¼ cup fresh chives
¼ cup fresh parsley
1 clove garlic, minced
3 tablespoon balsamic vinegar
¼ cup olive oil
¼ teaspoon black pepper
¼ teaspoon salt

DIRECTIONS:

Cook farro in pot of boiling water for 10 to 20 minutes until tender. Drain off any remaining water and then rinse with cold water. Add tomatoes, onions, chives and parsley together, then add to farro.
In separate bowl whisk garlic, vinegar, olive oil, salt and pepper. Add vinaigrette to salad and toss to coat. Serve.

NUTRITION PER SERVING:

Calories: 238
Fat: 9.5 grams
Carbohydrate: 34 grams
Protein: 6 grams
Fiber: 8 grams
Sodium: 3106 mg

VeggieQuinoaRisotto

Veggies & Creamy Quinoa Risotto

Yields 4 servings

INGREDIENTS:

1 box quinoa, millet and amaranth blend
1 tablespoon olive oil, divided
1 medium onion, chopped
1 tablespoon garlic, minced
¼ cup white cooking wine
2 cups low sodium chicken broth
1 tablespoon lemon juice
1 teaspoon lemon zest
3 cups chopped kale
½ cup shredded carrots
1/3 cup fresh basil, chopped

DIRECTIONS:

In large pan, heat half of the olive oil on medium. Add onion and garlic. Sauté until onions are soft and clear. Add box of mixed ancient grains – not the seasoning packet – and stir for about 3 to 5 minutes, letting it toast. Slowly add wine and let simmer for 1 to 2 minutes. Add broth to mixture and allow to simmer for several minutes. Stir regularly.
In a separate pan, sauté the kale and carrots in the other half of the olive oil on medium. Cook for about 5 minutes. Add remaining broth and allow to simmer and be absorbed. Stir in kale, carrots, lemon juice, lemon zest, basil, salt and pepper.

NUTRITION PER SERVING:

Calories: 305
Fat: 7 grams
Carbohydrate: 48 grams
Protein: 11.5 grams
Fiber: 5 grams
Sodium: 370 mg

MangoCucumberSalad web

Mango Cucumber Salad

Yields 4 servings (1 cup each)

INGREDIENTS:

2 mangoes, cut into ¾ -inch pieces
1 medium English cucumber, cut into ¾-inch pieces
1 Tablespoon sesame oil
1/4 teaspoon ground cinnamon
2 Tablespoons lime juice
1 teaspoon lime zest, more for garnish if desired
2 teaspoons honey
1 teaspoon rice wine vinegar
¼ teaspoon crushed red pepper
¼ cup fresh cilantro, chopped

DIRECTIONS:

Place chopped mango and cucumber in a medium bowl.
Whisk together sesame oil, cinnamon, lime juice, zest, honey, vinegar and red pepper.
Coat mango and cucumber with dressing mixture, toss well.
Top with fresh cilantro and lime zest, serve.

NUTRITION PER SERVING:

Calories: 155
Fat: 4 grams
Carbohydrate: 31.5 grams
Protein: 1 grams
Fiber: 3 grams
Sodium: 2 mg

Sandwiches and Wraps

MuffulettaSandwichMuffuletta-Style Sandwich

Yields 8 servings

INGREDIENTS:

2 Tablespoons canola oil
1 ½ cups dried cherries
¾ cup chopped red onion
¾ cup red wine vinegar
5 cups finely shredded cabbage
½-3/4 cup light mayonnaise
1 12-inch loaf of Italian flatbread
1 pound thinly sliced smoked ham or turkey

DIRECTIONS:

In a medium skillet heat oil; cook cherries and onion for 5 minutes.
Stir in vinegar; set mixture aside.
In a medium bowl combine shredded cabbage and mayonnaise, cover and set aside.
Using bread knife, carefully split flatbread horizontally.
Spoon cherry relish on bottom slice of bread.
Layer meat on top of relish. Cover meat with shredded cabbage and mayonnaise.
Cover with top half of bread.
Cut into wedges before serving.

NUTRITION PER SERVING:

Calories: 380
Fat: 14 grams
Carbohydrate: 48 grams
Protein: 18 grams
Fiber: 4 grams
Sodium: 790 mg

AsianBeefWrapsAsian Beef Wraps

Yields 8 servings

INGREDIENTS:

1 1/2 tablespoons fresh lime juice
1 tablespoon dark sesame oil
1 teaspoon low sodium soy sauce
2 teaspoons bottled ground fresh ginger
1 tablespoon bottled minced garlic
3/4 teaspoon bulk sugar alternative
4 (8-inch) whole grain tortillas
2 cups torn Green leaf lettuce
12 ounces thinly sliced deli roast beef
1/2 cup grated carrots

DIRECTIONS:

Combine first 6 ingredients in a small bowl, stirring well with a whisk.
Place tortillas on a work surface; brush lightly with 2 teaspoons juice mixture.
Arrange 1/2 cup lettuce on each tortilla; top each with 3 ounces beef.
Arrange about 3 tablespoons carrots over each serving.
Drizzle each serving with about 1 tablespoon of remaining juice mixture; roll up.

NUTRITION PER SERVING:

Calories: 290
Fat: 9 grams
Carbohydrate: 30 grams
Protein: 22 grams
Fiber: 1 grams
Sodium: 580 mg

MargheritaGrilledCheeseMargherita Grilled Cheese

Yields 8 servings

INGREDIENTS:

1/4 cup lower-sodium marinara
8 (1-ounce) slices whole-grain bread
4 ounces fresh mozzarella cheese, thinly sliced
1 large tomato, cut into 8 thin slices
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder
¼ teaspoon kosher salt
12 large basil leaves
Cooking spray
1 Tablespoon olive oil, divided

DIRECTIONS:

Spread 1 tablespoon marinara over 1 side of each of 4 bread slices. Top evenly with cheese and tomatoes.
Sprinkle tomatoes evenly with pepper, garlic powder and salt. Top tomatoes with basil and remaining bread slices. Lightly coat sandwiches with cooking spray.
Heat a large skillet over medium-low heat. Add 1 1/2 teaspoons oil to pan; swirl to coat.
Add sandwiches to pan; cook 2 1/2 minutes or until browned. Brush tops evenly with remaining 1 1/2 teaspoons oil. Turn sandwiches over; cook 2 minutes or until browned.
Serve immediately.

NUTRITION PER SERVING:

Calories: 284
Fat: 13 grams
Carbohydrate: 29 grams
Protein: 13 grams
Fiber: 5 grams
Sodium: 410 mg

Breakfast

BakedOatmealBaked Oatmeal

Yields 6 servings (1 cup)

INGREDIENTS:

2 cups uncooked quick-cooking oats (if using steel cut oats, cook partially first)
½ cup brown sugar
¼ cup craisins- reduced sugar version
1 Tablespoon chopped walnuts (optional)
½ teaspoon cinnamon
1 teaspoon baking powder
1 ½ cups fat-free milk
½ cup unsweetened applesauce
1 teaspoon vanilla
2 Tablespoons non-hydrogenated margarine, melted
2 egg whites, beaten
Cooking Spray

DIRECTIONS:

Pre-heat oven to 375 degrees
Combine the first 5 ingredients in a medium bowl. Combine milk, applesauce, vanilla, margarine, and egg. Add milk mixture to oatmeal mixture; stir well. Pour into an 8-inch square baking dish coated with cooking spray. Bake at 375 degrees for 20 minutes. Serve warm. Top with fat-free milk or sugar free syrup.

NUTRITION PER SERVING:

Calories: 260
Fat: 7 grams
Carbohydrate: 48 grams
Protein: 10 grams
Fiber: 3.4 grams
Sodium: 171 mg

BlueberryOatmealMuffinsBlueberry Muffins with Oatmeal and Walnuts

Yields 12 muffins

INGREDIENTS:

¼ cup unsweetened applesauce
¼ cup softened non-hydrogenated margarine
½ cup plain low-fat yogurt
2 large egg whites
1 large egg
1 teaspoon vanilla extract
2 Tablespoons agave nectar or honey
½ cup whole wheat flour
½ cup all-purpose flour
1 cup old fashioned oats
2 Tablespoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ cup chopped walnuts
1 ½ cups fresh or frozen blueberries

DIRECTIONS:

Pre-heat oven to 400 degrees
Place muffin liners in muffin pan; set aside
Mix applesauce, margarine, yogurt, eggs, vanilla and agave nectar in a large bowl until smooth; set aside
In a separate bowl, mix whole wheat flour, all-purpose flour, oats, baking powder, baking soda, walnuts and cinnamon together.
Mix blueberries into dry ingredients until they are well coated
Gently fold dry ingredients into wet ingredients just until moistened
Divide batter among muffin cups and bake for 25 minutes. Cool on wire rack and enjoy.

NUTRITION PER SERVING:

Calories: 155
Fat: 8.3 grams
Carbohydrate: 20 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 330 mg

SpeltBreakfastPorridge

Spelt Breakfast Porridge

Yields 4 Servings

INGREDIENTS:

8.8 ounce package of spelt, kamut blend
1 tablespoon orange zest
½ cup vanilla almond milk
½ teaspoon cinnamon
2 tablespoons honey
¼ cup dried low sugar craisins

DIRECTIONS:

Cook grains in water as directed for 10 to 15 minutes until tender. Drain off any extra water. Combine orange zest, almond milk, cinnamon and honey. Add to cooked grains. Mix in dried craisins and serve.

NUTRITION PER SERVING:

Calories: 233
Fat: 5 grams
Carbohydrate: 42 grams
Protein: 6 grams
Fiber: 7 grams
Sodium: 9 mg

ArtichokeOmelet

Artichoke Omelet

Yields 1 omelet

INGREDIENTS:

Non-stick cooking spray
¼ cup sliced green onions, white portion only (Keep green portions and chop.)
3 cloves garlic, minced
1 cup thawed frozen or canned artichoke hearts, packed in water: Drained and patted dry
½ cup chopped red bell peppers
8 Greek kalamata olives, pitted
½ teaspoon dried oregano leaves
¾ teaspoon dried basil leaves
¼ teaspoon ground black pepper
3 tablespoons grated Parmesan cheese, divided
1 carton (16 oz.) egg substitute

DIRECTIONS:

Spray medium skillet with cooking spray. Heat over medium heat. Add garlic. Cook one minute, stirring occasionally. Add artichokes, bell pepper, green onion, olives, oregano, basil and black pepper. Cook eight minutes or until vegetables are crisp-tender, stirring occasionally. Remove vegetables from skillet and cover to keep warm. Cook egg substitute in same skillet until set in center. Spoon vegetable mixture over half of omelet. Sprinkle with 2 tablespoons of cheese. Slide onto serving plate and fold in half. Top omelet with remaining one tablespoon of cheese and chopped tops of green onions. Cut into two wedges to serve.

NUTRITION PER SERVING:

Calories: 242
Fat: 20 grams
Carbohydrate: 6 grams
Protein: 26 grams
Fiber: 3.3 grams
Sodium: 600 mg.

Egg White Crepes with Strawberry Ricotta filling

Egg White Crepes with Strawberry Ricotta Filling

Yields 4 servings, 2 crepes per serving

INGREDIENTS:

CREPES

½ cup whole-wheat flour
½ cup all-purpose flour
4 egg whites
1 cup skim milk
¼ teaspoon salt
2 tablespoons vegetable oil

FILLING

1 cup part-skim ricotta cheese
2 ½ tablespoons powdered sugar
1 teaspoon vanilla extract
¼ cup mashed fresh strawberries

Mix all filling ingredients together except strawberries. Set aside. Whisk together ingredients for crepes. Lightly coat a skillet with cooking spray and place over medium heat. Pour ¼ cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until bottom is lightly brown, about two minutes, then flip. Remove the crepe from pan, fill with ricotta cheese mixture and top with strawberries.

NUTRITION PER SERVING:

Calories: 234
Fat: 8 grams
Carbohydrate: 30 grams
Protein: 8 grams
Fiber: 2 grams
Sodium: 186 mg

Snacks

CranberryFlaxGranolaBarCranberry Flax Granola Bars

Yields 15 servings (bars)

INGREDIENTS:

½ cup of brown sugar
½ cup creamy peanut butter
½ cup pureed prunes (use baby food)
3 egg whites
¼ cup ground flax seed
2 ½ cup regular oatmeal
1 teaspoon cinnamon
½ teaspoon salt
1/3 cup dried cranberries
1/3 cup white chocolate chips

DIRECTIONS:

Blend peanut butter, pureed prunes, egg whites, and stir in flax, oatmeal, cinnamon, and salt.
Once well mixed, blend in cranberries, white chocolate chips.
Spray a 9 x 13 pan, and pat down the mixture into the pan with wet hands.
Bake 15 minutes at 350 degrees or until set.
Cut as soon as removing from the oven. Once cooled remove the bars from the pan.

NUTRITION PER SERVING:

Calories: 137
Fat: 7 grams
Carbohydrate: 18 grams
Protein: 6 grams
Sodium: 100 mg