Starbucks Strawberry Frappaccino - healthy version

A Berry Good Thing!
Here's an amazing guilt-free swap you can make in your own home. Save time, money and calories with this awesome recipe!


Ingredients:
2/3 cup frozen strawberries (just plain- NOT in syrup!)
5 oz. light vanilla soy milk
2 tsp. Fat Free French Vanilla Coffee-mate powder (dissolved in an oz of warm water)
1 oz. Sugar Free Torani Strawberry Syrup
3 Splenda packets
3 large ice cubes
Fat Free Reddi-Wip

Place all of the ingredients in blender, except for the whipped cream. Blend on high speed for 30-45 seconds. Pour, and top with Fat Free Reddi-Wip. Strawberrylicious!

Serving Size: 12 oz.
Calories: 135
Fat: 1g
Sodium: 82mg
Carbs: 28g
Fiber: 2.5g
Sugar: 21g
Protein: 4g

Mcdonalds Muffin Sandwich - gone healthy

MUFFIN LOVIN'
Why would any sane person chomp on a McDonald's Egg McMuffin when they could have a practically identical tasting morning sandwich with far fewer of the pesky calories and fat grams that the Micky D's version has? Plus, making HG's lighter and leaner breakfast sandwich is faster and easier than waiting in that drive-thru line.


Ingredients:
- 1 regular size Thomas' Light Multi Grain English Muffin (or Western Bagel Alternative English Muffin)
- 1 slice Kraft Free fat free American cheese
- 1 slice Healthy Choice Smoked Ham (or other lean, thin-sliced ham)
- 1 egg white

Directions:
Simply cook an egg white in a pan using non-stick cooking spray and toast your english muffin. Once toasted, place a slice of cheese on the bottom half of the bread, followed by the egg, a slice of ham, and the top of the muffin. Enjoy!

*HG Tip: Check out this snazzy egg muffin toaster thingee for sale on Amazon. It's very cute!



Serving Size: 1 sandwich
Calories: 165
Fat: 1.5g
Sodium: 645mg
Carbs: 25g
Fiber: 8g
Protein: 17.5g

Tuna Melts

TUN-A IN
Tuna melt fans, listen up! You too can partake in the cheesy, creamy tunaliciousness of a classic tuna melt. HG's here with a great recipe for a diet-friendly version of the sandwich fave. Just replace some of the traditional ingredients with lighter options and you can enjoy these mouthwatering melts, guilt free!



Ingredients:
1 3-oz. can tuna, packed in water, drained and flaked
1 Tbsp. light mayonnaise
1 teaspoon Dijonnaise
***2 slices Wonder Light Bread
2 teaspoons chopped dill relish
1 slice Kraft Fat Free Cheese
1 slice tomato
salt and pepper as desired

Directions:
Preheat the oven to 375 degrees. In bowl, prepare tuna salad by mixing tuna, mayonnaise, dijonnaise, and relish. Toast bread then pile the tuna mixture onto one slice and place the slices of tomato and cheese on the other. Bake for about 7 minutes in the preheated oven, or until cheese is melted and tuna is heated through. Place the cheese side of the sandwich on top of the tuna side. Cut in half and enjoy!



Serving Size: 1 recipe
Calories: 255
Fat: 5.5g
Carbs: 23.5g
Fiber: 5g
Protein: 28g

*5 points

Orange Cream Float

Cream of the Crop!
We've often wondered who discovered that orange and cream taste AWESOME together (ok, maybe we have too much free time on our hands). Well, whoever he or she was happened to have been a genius. But unfortunately, as yummy as this combo tastes, orange and cream are not always a diet-friendly duo. Leave it to Hungry Girl, our resident creamsicle freak, to create a delicious, guilt-free, creamy, orange treat. Our embarrassingly simple recipe uses fat-free Cool Whip for creaminess, diet orange soda for oranginess, and a flexy straw, just 'cuz it's fun! What are you waiting for? A floaty-rific creation is just moments away!




Ingredients:

1/2 cup Cool Whip Free; frozen

1 can diet orange-flavored soda

1 flexy straw



Directions:

Pour soda into a glass. Top off glass with a scoop of frozen fat-free Cool Whip. Insert straw and enjoy!



HG TIP! About an hour before serving, put a glass mug in the freezer for a frosty float!



Serving Size: 1 recipe

Calories: 60

Fat: 0g
Sodium: 75mg

Carbs: 12g
Fiber: 0g

Sugars: 4g

Protein: 0g

Tuscan Chicken Dinner

Wonderful marinade allows you to flavor both the chicken and the vegetables. The meat and vegetables are cooked on the grill making this an especially easy summer meal.

Ingredients

1 Chicken, about 3 lb, cut into 8 pieces
1 yellow pepper, cored seeded and cut into wedges
1 red pepper, cored seeded and cut into wedges
4 small zucchini, sliced lengthwise
1 lb asparagus, ends trimmed
black olives, to garnish
Tuscan Marinade
10 garlic cloves, finely chopped
juice of 3 lemons
2-3 Tbs chopped fresh rosemary
salt and black pepper
1/3 cup olive oil


Procedure

To make the marinade, combine the garlic, lemon juice, rosemary, a pinch of salt, some black pepper, and the olive oil in a small bowl and blend the mixture well. Place the chicken pieces in a large shallow dish. Pour two thirds of the marinade over the chicken, reserving the remainder to baste the vegetables. Cover the chicken and refrigerate for at least 2 hours (overnight or even two days is ideal).

Heat the grill. When it is medium-hot, arrange the chicken on the grill, adding dark meat first and breast meat last. Move the pieces around so that they cook evenly. If the barbecue has a lid, cover the chicken pieces.
When the chicken is almost done (about 8-10 minutes for white meat and 20 minutes for dark meat, or when juices run clear when pierced with a skewer), toss the peppers, zucchini and asparagus in half the remaining marinade. Place the vegetables on the grill and cook for about 2 minutes on each side, basting them with the rest of the marinade.
To serve, pile the vegetables around the chicken pieces. Garnish with black olives.
Serves 8. Per Serving (calculated to include discarded marinade): Calories 487; Calories from fat 328.5(67%); Fat 37g; Carbohydrates 8g; Sugar 2g; Fiber 2g; Protein 31g

Turkey Burgers

1 lb ground turkey
1 onion, finely chopped
3 T barbecue sauce
1/2 t ground cumin, or to taste
1 T vegetable oil
salt and ground cayenne to taste


Mix the turkey with the onion, barbecue sauce and the cumin. Shape into 4 patties.
Brush the patties with oil, then cook over hot coals for 3 minutes on each side.
To serve, sprinkle with salt and cayenne and brush with barbecue sauce. Serve on whole wheat rolls.
Serves: 4

Sweet Hot Fun See Chicken

1 lb skinless boneless chicken
1 t cornstarch
1/4 C water
2 T cornstarch
1/2 C sugar
1/2 C chicken broth
1/3 C + 1 T rice vinegar
1 t soy sauce
1 t chile puree
1 clove garlic, chopped
4 C shredded cabbage (or cole slaw mix)
2 oz rice noodles
1 t vegetable oil
2 T sesame seeds

Cut chicken into 2x1/2 inch strips. Toss chicken and 1 t cornstach, let stand 10 minutes.
Mix water and 2 T cornstarch, set aside
heat sugar, broth, rice viengar, soy sauce, chile puree and garlic to boiling in 1 qt saucepan, stirring occasionally. Stir in water-cornstarch mixture. Cook and stir about 1 minute or until thickened; remove from head and keep warm.
Place cabbage and noodles in a large bowl. Cover with boiling water. Let stand no more than 5 minutes, place drained mixture on heated platter.
Stir fry chicken in oil; place on top of noodles and cabbage. Heat sauce to boil, pour over chicken and noodle mixture. Sprinkle with sesame seeds

Parmesan Chicken

1/2 C butter or margarine
2 t dijon mustard
1 t worcestershire sauce
1/2 t salt
1/2 C grated parmesan cheese
1 C dry bread crumbs
6-8 Chicken breast havles, boneless, skinless


In a pie plate or shallow bowl, combine butter, mustard, worcestershire sauce and salt. In a plastic bag, combine crumbs and parmesan cheese. Dip chicken in butter mixture, then shake in crumbs. Place in an ungreased 13x9 inch baking pan. Drizzle with any remaining butter mixtrue. bake at 350 degrees for 40 - 45 minutes or until chicken is no longer pink and juices run clear.
Serves: 6-8

Oven Fried Chicken

2-1/2 to 3 lbs. chicken, cut up
1/4 cup shortening
1/4 cup butter or margarine

Coating Mix
1/2 cup flour
1 tsp. salt
1 tsp paprika
1/4 tsp pepper
1 T dried parsley, crushed

Heat oven to 425 degrees. Wash chicken and pat dry. In oven, melt shortening and butter (you may want to line a 13x9 pan with foil for easy clean up)
Mix coating ingredients throroughly. Coat chicken pieces.
Place skin side down in melted shortening. Cook uncovered 30 minutes. Turn chicken over and cook 30 minutes longer or until thickest pieces are fork tenger.
Serves 4

Moroccan Sauteed Chicken

1 medium onion, chopped
2 small cloves garlic
2 T butter
3/4 t cinnamon
1/4 t ginger
1/4 t cayenne pepper
2 C tomato sauce
3 T dark honey
salt and pepper
4 skinless bonless chicken breasts
3 T olive oil

Puree onion and garlic, should be about 1 cup.
Heat butter over medium heat, add onion mixture and cook until tender, 7 to 10 minutes. Stir in the cinnamon, ginger and cayenne; cook a few minutes more. Add tomato sauce an honey; simmer 5 minutes. Season to taste with salt and pepper, set aside.
Sprinkle chicken with salt and pepper. Heat oil, cook chicken until lightly browned on both sides, 6 - 8 minutes. Add the seasoned tomato sauce and warm 2 - 3 minutes.

Note: Large chicken breasts may need to be cooked longer, or pounded to make them thinner to cook properly.

Hoisin Chicken and Radish Stir Fry

1 1/2 tsp. corn starch
2 T vegetable oil
4 oz. fresh green beans, trimmed and cut into 1/2" pieces
1 pound boneless, skinless chicken breasts cut into 1/2" strips
1 T grated fresh ginger
1/4 cup hoisin sauce
1 chicken bouillon cube
1 1/2 cups trimmed, quartered radishes
4 cups romaine lettuce cut into 1/2 inch strips
2 cups steamed rice (optional)
Combine cornstarch with 3/4 cup water and set aside.

In a large skillet heat oil until hot, add green beans, stirring to coat with oil. Add a tablespoons of water, cover and cook until nearly crisp-tender, about 3 minutes, stirring once.

Add chicken and cook, stirring occasionally, until chicken is nearly cooked, about 3 minutes.

Add ginger, cook, stirring occasionally until ginger is cooked, about 1 minute. Add hoisin sauce, bouillon cube and reserved corn starch mixture. Cook, stirring constantly, until mixture boils, about 1 minute.

Add radishes and return to a boil. Stir constantly until mixture thickens, about 1 minute.

Place lettuce in a large serving bowl. Spoon chicken mixture over lettuce and toss to coat. Serve over rice, if desired.

Serves: 4

Chicken Normandy

2 lbs Chicken pieces
2 T flour
1/4 C oil
1 onion, chopped
2 stalks celery, sliced
2 apples, chopped
2 C apple juice


Rinse chicken and pat dry; dust with some flour. Brown chicken in oil in skillet; remove chicken. Add onion, celery and apple to drippings in skillet. Saute unitl tender. Sprinkle with remining flour; mix well. Cook for 5 minutes, stirring frequently.
Add apple juice, bring to a boil; add chicken. Simmer covered for 45 minutes; remove chicken to platter. Spoon sauce over top.

Makes 4 servings.

Chicken with Mustard & Garlic

4 chicken quarters, about 10 oz each
8 garlic cloves, thinly sliced
3 shallots, finely chopped
2-3 t paprika
5 T tarragon mustard or other mild mustard
3 T dijon mustard
3 T olive oil
2 T lemon juice
3 T creme fraich or light sour cream
salt and black pepper

Place the chicken in a shalow dish. Mix the garlic, shallots, paprika, half the tarragon mustard, the dijon mustard, oil and lemon juice in a bowl, add to the chicken and turn to coat. Cover and leave in the refrigerator over night.
Remove from marinade and grill legs and thighs over a medium-hot grill for 10 minutes, turning once, then add the breasts and grill for 10 - 15 minutes, or until the juices run clear. Mix the reserved mustard with the creme fraich, spread over the hot chicken, and season well. Serve immediately.
Serves: 4

Cranberry Chicken

1/2 C all-purpose flour
1/4 t pepper
6 boneless, skinless chicken breast halves (1 1/2 lbs.)
3 T margarine
1 C water
1 C fresh or frozen cranberries
1/2 C packed brown sugar
dash ground nutmeg
1 T red wine vinegar, optional
hot cooked rice, optional


In a shallow dish, combine flour and pepper; dredge chicken. In a skillet, melt margarine over medium heat. Brown the chicken on both sides. Remove and keep warm.
In the same skillet, combine water, cranberies, brown sugar, nutmeg and vinegar if desired. Cook and stir until the berries burst, about 5 minutes.
Return chicken to skillet. Cover and simmer for 20 - 30 minutes or until chicken is tender, basting occasionally with the sauce. Serve over rice if desired.
Serves: 6

Chicken Florentine

10 oz chopped frozen spinach, cooked and drained
2 T margarine
3 T flour
1 t accent
1 t salt
1/4 t cayenne or black pepper
2 C milk
1/2 C parmesan cheese
2 C cooked chicken in chunks (3 half breasts, boneless)
1-1 1/2 C soft bread crumbs
1 - 2 T butter

Place the spinach in teh bottom of a 1 1/2 qt buttered casserole.

Melt the margarine in a saucepan and stir in the flour. Let bubble one minute, stirring constantly. Add spices and milk. Stir constantly until mixture thickens; add cheese and chicken.

Pour chicken mixture over spinach. Top with bread crumbs and dot with butter. Bake at 350 degrees for 20 minutes or until casserole is heated completely. If bread crumbs need additional browning, place under the broiler for a minute or two.
Serves: 4-6

The Brewer Diet

The Brewer Diet for Pregnancy

Peach Apple Crisp

20 oz peach slices in light syrup
2 medium apples, peeled and sliced
1/2 t vanilla
1/4 t ground cinnamon
3/4 C + 3T flour
1/4 C brown sugar
3 T margarine, chilled

Preheat oven to 350, lightly grease a 9x9 casserole dish.
Combine peaches, apples, vanilla, and cinnamon in a bowl. Toss well and spread evenly in greased casserole dish.
Combine flour and sugar in a small bowl. Cut in margarine with two knives until the mixture resembles coarse meal.
Sprinkle flour mixture evenly over fruit.
Bake until lightly browned and bubbly, about 20 minutes.

Apple Salad

2 large apples, diced
1 C crushed pineapple
1/3 C celery
2 T raisins

Dressing:
3 T low-fat yogurt
2 t mayonnaise
1/8 t cinnamon

In a medium bowl, combine the salad ingredients. In a small bowl, combine the dressing ingredients, and blend the dressing with the fruit mixture.

Apple Betty

4 C apple, sliced
1/4 C fruit juice
3/4 C flour (can use whole wheat)
1 C sugar
1/2 t cinnamon
1/4 t nutmeg
2 T butter or margarinePlace sliced apples in a lightly greased pie pan. Pour fruit juice over apples.

Combine flour, sugar, cinnamon and nutmeg in a mixing bowl. Cut in butter or margarine with 2 knives until mixture is crumbly. Place crumb mixture over apples.

Bake at 375 for 45 minutes or until apples are tender.

Serves: 4

Amish Baked Oatmeal

Amish Baked Oatmeal
1 1/2 C quick-cooking oats
1/4 C sugar, or less
1/2 C milk
1/4 C butter or margarine, melted
1 egg
1 t baking powder
3/4 t salt
1 t vanilla
warm milk
fresh fruit and/or brown sugar(optional)

Combine the first 8 ingredients; mix well. Spread evenly in a greased 13" x 9" baking pan. Bake at 350 degrees for 25 - 30 minutes or until edges are golden brown. Immediately spoon into bowls; add milk. Top with fruit and/or brown sugar if desired.

Serves: 6

Baked Custard

2 eggs
2 C milk
1/3 C sugar
1/4 t salt
cinnamon
nutmeg

In a bowl, wisk the eggs, milk, sugar and salt. Pour into 4 ungreased 8 oz custard cups (or a 1 1/2 qt glass casserole dish). Sprinkle with cinnamon and nutmeg. Place cups in a baking pan with 1/2" of water.
Bake for 50 - 55 minutes.
serves 4

Baked Potato Soup

12 slices bacon
2/3 cup margarine
2/3 cup all-purpose flour
7 cups milk
4 large baked potatoes, peeled and cubed
4 green onions, chopped
1 1/4 cups shredded Cheddar cheese
1 cup sour cream
1 teaspoon salt
1 teaspoon ground black pepper


Place bacon in a large, deep skillet. Cook over medium heat until browned. Drain, crumble, and set aside.
In a stock pot or Dutch oven, melt the margarine over medium heat. Whisk in flour until smooth. Gradually stir in milk, whisking constantly until thickened. Stir in potatoes and onions. Bring to a boil, stirring frequently.
Reduce heat, and simmer 10 minutes. Mix in bacon, cheese, sour cream, salt, and pepper. Continue cooking, stirring frequently, until cheese is melted.
Serves:6

Blueberry Scones

Let's Get Sconed
There are few things more satisfying than a doughy, warm pastry exploding with sweet blueberries. So it's too bad a typical scone recipe reads like a Who’s Who’s of Fattytown -- heavy cream, butter, eggs, sugar, buttermilk…Eeeks! But don’t worry, these scary ingredients are not carved in, er, scone. With a few sassy swaps like a low-fat baking mix and light vanilla soymilk, we've created a magical scone-y masterpiece that you can actually feel good about eating for breakfast...or anytime. Weeeee!



Ingredients:

2/3 cup uncooked oatmeal (not instant)

1/3 cup Bisquick Heart Smart Baking Mix

1/2 tsp. baking powder

1 tbsp. brown sugar

2 tsp. Smart Balance 37% Light Buttery Spread

1/3 cup light vanilla soymilk

3/4 cup blueberries



Directions:

Set oven to 400 degrees. Mix first 6 ingredients in a bowl. Fold in berries. Spray baking sheet with nonstick cooking spray and form 4 mounds of batter on sheet (leave room in between 'em -- they expand!). Bake for 10 minutes. Makes 4 large scones.



Serving Size: 1 scone

Calories: 130

Fat: 3g

Sodium: 195mg

Carbs: 24g

Fiber: 2.25g

Sugars: 7g

Protein: 3.5g

Super Skinny Skins

Thin-Skinned
Don't you miss the days of shoving hot, cheesy, AWESOME potato skins in your face? Good news, people. They're baaa-aaak! Thanks to your close, personal pal HG, you can chew these formerly evil snacks, sans guilt!



Ingredients:

3 medium-sized potatoes

1/2 cup shredded fat-free cheddar cheese

2 tbsp. Betty Crocker Bac-Os Bits
1/4 cup chopped chives (optional)

Directions:
Preheat oven to 375 degrees. Prep potatoes by washing & drying to remove dirt and piercing them several times with a fork to prevent bursting while cooking. Place potatoes on a microwave-safe plate. Microwave for 4 minutes. Turn potatoes over and return to microwave for 4 more minutes. Allow to cool for a few minutes. Cut potatoes in half lengthwise. Using a fork, gently scrape out the bulk of the flesh. Place potato skins on a baking dish spritzed with nonstick spray. Cook for 8-10 minutes, depending on how crispy you like your potato skins. Evenly distribute cheese and bacon bits onto potato skins. Turn off oven, but return skins to the oven until the cheese has melted (for crispy crunchy cheese, leave the oven on). Remove and top with chives. Cut skins in half. Serve with fat-free sour cream and/or salsa. Makes 3 servings.



Serving Size: 4 pieces

Calories: 146

Fat: <1g

Sodium: 281mg

Carbs: 25g

Fiber: 4g

Sugars: 1.3g

Protein: 10g

Grilled Cheese and Bacon - healthier version

Hey, Steak 'n Shake -- keep your fatty, greasy, ridiculously high-calorie bacon and cheese melts to yourself! HG's got one that uses slimmed-down ingredients and tastes almost as good as the real thing. Yeah, it really does. Try it.



Ingredients:

2 slices Wonder Light White Bread (or another light bread**)

2 strips Jennie-O Extra Lean Turkey Bacon

2 slices Kraft Free Singles, American (or another fat-free American cheese**)

20 sprays I Can’t Believe It’s Not Butter! Spray



Directions:

In a skillet sprayed with no-cal cooking spray, cook bacon strips on medium heat until crispy and fully cooked (about 5 minutes). Evenly spritz butter spray on 1 side of each slice of bread, using 10 sprays per slice. Top the unsprayed side of 1 slice of bread with a slice of cheese. Place cooked bacon strips on top of cheese, and cover with second slice of cheese. Next, top with the other bread slice (with the buttered side facing up). Place sandwich in a skillet sprayed with nonstick cooking spray and cook over low to medium heat until bread is brown and toasty and cheese is nice and melty (about 1 – 2 minutes per side). Use a spatula to press down on sandwich while it cooks. Slice sandwich down the middle, diagonally, or just bite right into it!

Serving Size: 1 sandwich

Calories: 195

Fat: 3g

Sodium: 850mg

Carbs: 23g

Fiber: 5g

Sugars: 3g

Protein: 18g

Topless Cherry Pie

Very Cherry!
Sometimes we get a cherry craving so powerful that no amount of Sugar Free Jell-O or Sugar Free Popsicles will cure it. It's the kind of craving that can only be kicked to the curb with a slice of pie bursting with gobs of sweet & fruity cherry filling. That's why we've created our soon-to-be-famous Topless Cherry Pie. It's crazy-low in fat and calories and super-high in fiber. Woohoo! And sure the pie is topless, but you should feel free to enjoy it while wearing your favorite blouse.




Ingredients:

2 cups Fiber One bran cereal

3 tbsp. light whipped butter

2 tbsp. Egg Beaters, Original

1 tbsp. cornstarch

1 20-oz. can no-sugar-added cherry pie filling (like the ones by Comstock and Lucky Leaf)**

8 servings (16 tbsp.) Fat Free Reddi-wip



Directions:

Preheat oven to 350 degrees. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Melt butter in the microwave for 20 seconds. Combine crumbs with melted butter and Egg Beaters and stir until well mixed. In an oven-safe pie dish sprayed lightly with nonstick spray, evenly distribute mixture, using your hands or a flat utensil to firmly press & form the crust. Press it into the edges and up along the sides of the dish. Bake crust in oven for 10 minutes, then remove and allow to cool. In a medium-sized nonstick pot, combine cornstarch with cherry filling. Heat stovetop at medium heat, stirring often. Once cherry mixture begins to bubble, lower heat and continue to stir for 3 minutes. Remove from heat and allow to cool for several minutes. Evenly spoon cherry mixture into piecrust and allow pie to cool and set in the fridge for several hours before cutting and serving. Before serving, top each slice with a dollop of fat-free whipped topping. Serves 8!



Serving Size: 1 slice; 1/8th of pie

Calories: 90

Fat: 2.5g

Sodium: 105mg

Carbs: 21.5g

Fiber: 7g

Sugars: 4g

Protein: 1.5g

Baked Apples

If you like apples, and who doesn't, you will love this baked apple recipe. It is so easy and effortless to prepare, giving you another delicious way to enjoy all the benefits of apples. This recipe is good enough to serve to company.



Prep and Cook Time: 1 hour

Ingredients:
4 crisp red apples
2 TBS fresh lemon juice
2 cups water
Filling
½ cup honey or maple syrup
½ cup raisins
½ cup chopped walnuts
1 tsp cinnamon


Directions:

Preheat oven to 350

Core apples using a melon baller leaving the bottom of apple so they hold the stuffing. Combine lemon juice and water, and place apples in it as you complete coring them.

Mix stuffing ingredients together and fill cavity of apples.

Place apples in a baking dish with about 1 cup of the lemon water in the bottom of the dish. Bake uncovered for about 50-60 minutes depending on size of apples, until they are tender. Drizzle juice from bottom of pan over apples and serve hot.

5 Minute Watermelon Frappe

A great alternative to watermelon slices.



Prep and Cook Time: 5 minutes

Ingredients:
4 cups cold watermelon chunks
8 mint leaves


Directions:

Run the blender at medium speed and drop chunks of watermelon through the feed hole one at a time until they are well integrated.

Add the mint and run the blender at medium speed for 1 minute until the watermelon has liquefied.

Strain into a bowl with a pouring lip.

Pour into goblets, garnish with a sprig of mint and enjoy!

Serves 2

Steamed Mexican Corn on the Cob

This quick and easy to prepare recipe adds a healthy and great tasting lift to a meal without any saturated fats from butter. The spicy chili powder is a very tasty complement to the sweet corn.



Prep and Cook Time: 15 minutes

Ingredients:
4 ears fresh corn on the cob
2 TBS extra virgin olive oil
2 tsp red chili powder
salt and black pepper to taste


Directions:

Bring water to a boil in a steamer with a tight fitting lid. Do not salt water.

Remove husks and corn silk from corn cobs. Place the corn in the steamer basket, cover, and steam over high heat until it is just hot, 10 minutes or less.

While corn is steaming mix together olive oil, chili powder, salt and pepper.

Remove corn from steamer, brush with oil mixture and serve hot.

Serves 4

Cranberry Sauce

Cranberry Sauce is a favorite dish to serve with holiday meals. This very quick recipe will make it easy for you to add this delicious accompaniment to your meal without much effort.



Prep and Cook Time: 15 minutes

Ingredients:
1 12oz bag of fresh or frozen cranberries
1 cup fresh orange juice
1 tsp minced fresh ginger
1 tsp minced orange zest
¼ tsp cinnamon
½ cup crushed pineapple
½ cup honey


Directions:

Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan.

Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes.

Add crushed pineapple and honey. Remove from heat and cool.

Yields 2 cups

Pineapple Salad with Ginger Syrup

The ginger in this quick and easy salad gives an interesting and tangy twist to the flavor of pineapple.



Prep and Cook Time: 20 minutes

Ingredients:
1 cup water
¼ cup honey
¼ cup peeled and thinly sliced fresh ginger
1 medium pineapple cut into 1inch chunks
4 firm bananas, sliced


Directions:

Reduce water, honey and ginger together for about 15 minutes over high heat, until it becomes somewhat syrupy. Strain and refrigerate. Make sure you give the syrup a chance to slightly thicken and chill before mixing for optimum flavor.

Cut pineapple and banana and mix together with chilled syrup.


Serves 4

Orange and Coconut Salad

Prep and Cook Time: 15 minutes



Ingredients:
4 oranges peeled and cut into segments
2 bananas, peeled and sliced
½ cup shredded unsweetened coconut
2 TBS sliced, toasted almonds


Directions:

Prepare fruit and toss with coconut and almonds

Fresh Herbed Chicken Breasts

The fresh herbs in this recipe turn an ordinary chicken breast into a flavorful dish with added healthy benefits. It takes very little time and is well worth the little bit of extra effort, giving you another easy way to enjoy the chicken.

Prep and Cook Time: 20 minutes

Ingredients:
4 boneless chicken breasts with skin on
2 medium cloves garlic pressed
1 TBS fresh squeezed lemon juice
2 tsp chopped fresh sage
2 tsp chopped fresh thyme
1 tsp chopped fresh rosemary
1/4 cup chicken broth
salt and cracked black pepper


Directions:

Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or pyrex for this.

Season chicken with a little salt and pepper. When pan is very hot, about 5 minutes, put chicken in pan and return to broiler. Turn heat to low. Don't put too close to flame. It is best to put in middle of the oven, about 7 inches from the heat source. (Quick Broil) for about 15 minutes, or until done, depending on thickness of chicken.
While chicken is cooking chop herbs.

In a separate small skillet add chopped herbs, lemon juice, broth, pressed garlic, salt and pepper. Heat on medium heat for just ½ minute.

When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken.

Serves 4

Morning Power Smoothie

This smoothie recipe is a wonderful combination of flavors giving you a way to enjoy the nutritional benefits of strawberries. The added tahini and yogurt will help to sustain you for a healthy fruit pick me up.

Prep and Cook Time: 5 minutes

Ingredients:
4 large strawberries
¼ cup low fat plain yogurt
1 cup fresh orange juice
1 TBS tahini
1 medium size banana
½ tsp vanilla
1 TBS honey




Directions:

Remove stems from strawberries and wash.

Blend all ingredients in blender until smooth.

Serve in 2 8oz glasses

Apple Tart

This is not your normal apple tart. The healthy date, nut crust allows you to indulge without guilt or compromising flavor. It takes no time to prepare, and will please and satisfy anyone who loves apple pie.

Prep and Cook Time: 30 minutes, chilling time: about 1 hour

Ingredients:
2½ cups walnuts
1½ cups dates
3 green apples, such as Granny Smith
juice of 1 lemon in 2 cups water
¼ tsp cinnamon
1/8 tsp allspice
1/8 tsp ground clove
2 TBS honey
½ cup apple juice
¼ cup raisins



Directions:

Combine walnuts and dates in food processor. Make sure you remove pits if dates have them and cut off end where stem was. Process until well mixed and ground, but not smooth. About 40 seconds. It should be a coarse texture when done. Press evenly into a 9 inch tart pan. Set in refrigerator while making the filling.

Slice apples by cutting into quarters. Cut out core and slice crosswise in ¼ inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done.

Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.

Remove apples with a slotted spoon from hot pan to a bowl and cool completely.

Reduce liquid to about half the volume and cool separately.

Spread apples evenly over crust. Brush syrup over apples. Can be served right away or will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn't pick up moisture. Top with a little vanilla yogurt if desired.

Serves 8

Breakfast Bagel

This healthy version of an egg sandwich is just great. Not only is the egg cooked in a healthy way, the tomato and arugula add extra healthy benefits along with a wonderful combination of flavors.

Prep and Cook Time: 15 minutes

Ingredients:
2 whole wheat bagels
4 large free-range chicken eggs
1 tsp apple cider vinegar, or any light vinegar
1 large tomato, sliced
1 bunch arugula
2 TBS extra virgin olive oil
2 medium cloves garlic, pressed
salt and black pepper to taste



Directions:

Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.

While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.

Garnish bagel with arugula and sliced tomato.

To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

Serves 4

Gingerbread Cookies

2 1/4 cups all-purpose flour
1 1/2 teaspoons ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
6 tablespoons granulated sugar
1/4 cup butter or stick margarine, softened
1/2 cup molasses
1 large egg white
Cooking spray
2 tablespoons dried currants
1 1/4 cups powdered sugar
2 tablespoons lemon juice
1/4 teaspoon vanilla extract

Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour and next 7 ingredients (flour through cloves) in a bowl, and set aside. Combine granulated sugar and butter in a large bowl; beat at medium speed of a mixer 5 minutes. Add molasses and egg white; beat well. Add flour mixture to sugar mixture; beat at low speed until well-blended. Divide dough in half, and shape each half into a ball, and wrap in plastic wrap. Chill 1 hour.
Preheat oven to 350°.

Working with 1 half of dough at a time (keep remaining half chilled until ready to use), roll the dough to a 1/8-inch thickness on a heavily floured surface; cut with a 2 1/2-inch boy or girl cookie cutter. Place gingerbread cookies 1 inch apart on baking sheets coated with cooking spray. Arrange currants on cookies as buttons. Bake at 350° for 8 minutes. Remove from pans; cool on wire racks.

Combine the powdered sugar, lemon juice, and vanilla in a small bowl. Spoon into a decorating bag or a heavy-duty zip-top plastic bag with a tiny hole snipped in 1 corner of bag, and decorate as desired.

Yield: 4 dozen (serving size: 1 cookie)

NUTRITION PER SERVING
CALORIES 59(15% from fat); FAT 1g (sat 0.2g,mono 0.4g,poly 0.3g); PROTEIN 0.7g; CHOLESTEROL 0.0mg; CALCIUM 13mg; SODIUM 38mg; FIBER 0.2g; IRON 0.5mg; CARBOHYDRATE 11.9g

Bananas Foster Shake

Blend together 1 frozen banana, 1 cup fat-free vanilla frozen yogurt, 2 cups cold skim milk, 1 tsp rum extract, 1 TBSP Hershey's Caramel Sundae Topping (fat-free) and 2-4 ice cubes. Garnish with a sprinkle of Cinnamon or Nutmeg.

Buttermilk-Apple Coffee Cake

Cake:
1 1/2 cups thinly sliced peeled Granny Smith apple
3 tablespoons brown sugar
1 tablespoon lemon juice
1/2 teaspoon ground cinnamon
1 cup all-purpose flour
1/2 teaspoon baking soda
1/8 teaspoon salt
1/3 cup granulated sugar
2 tablespoons butter, softened
1 large egg
1 teaspoon vanilla extract
1/2 teaspoon almond extract
1/2 cup low-fat buttermilk
Cooking spray
2 tablespoons sliced almonds

Glaze:
1/4 cup sifted powdered sugar
1 teaspoon low-fat buttermilk
1/4 teaspoon vanilla extract

Preheat oven to 350°.
To prepare the cake, combine the first 4 ingredients in a small saucepan over medium-high heat. Cook 5 minutes or until syrupy, stirring frequently; cool.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking soda, and salt in a small bowl, stirring well with a whisk. Combine granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well-blended; add egg and extracts, beating well. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture; beat well after each addition.

Spoon the batter into an 8-inch round cake pan coated with cooking spray. Arrange apple mixture over cake. Sprinkle with almonds. Bake at 350° for 25 minutes or until cake begins to pull away from sides of pan. Cool in pan on a wire rack for 10 minutes.

To prepare glaze, combine powdered sugar, 1 teaspoon buttermilk, and 1/4 teaspoon vanilla in a small bowl; stir with a whisk. Drizzle glaze over cake. Serve warm or at room temperature.

Yield: 8 servings (serving size: 1 wedge)

NUTRITION PER SERVING
CALORIES 185(24% from fat); FAT 5g (sat 2.3g,mono 1.7g,poly 0.6g); PROTEIN 3.4g; CHOLESTEROL 35mg; CALCIUM 36mg; SODIUM 162mg; FIBER 1g; IRON 1mg; CARBOHYDRATE 31.8g