Category: Recipes

Mini waffles are plated with mixed berries and powdered sugar

Pecan waffles

Categories: Recipes

Your children will jump right out of bed for these delicious oatmeal pecan waffles or pancakes. For waffles: 1 cup whole-wheat flour 1/2 cup quick-cooking oats 2 teaspoons baking powder 1 teaspoon sugar 1 /4 cup unsalted pecans,chopped 2 large eggs, separated 1 1 /2 cup fat-free (skim) milk 1 tablespoon vegetable oil For fruit topping: 2 cups fresh strawberries, halved 1 cup fresh blackberries 1 cup fresh blueberries 1 teaspoon powdered sugar All berries may be substituted with frozen, thawed Preheat waffle iron. Combine flour, oats, baking powder, sugar, and pecans in a large bowl. Combine egg yolks, milk, and vegetable oil …Read More >

A skillet with apples covered in cinnamon and topped with whipped cream

Sautéed apples

Categories: Recipes

Try this recipe for sautéed apples in a skillet instead of a traditional apple pie to save additional calories, fat and sugar. 2 tablespoons light margarine 3 medium cooking apples (such as Granny Smith or McIntosh), peeled, cored and thinly sliced 1 lemon, juiced 1 teaspoon ground cinnamon 2 tablespoons brown sugar substitute Heat margarine in a large skillet over medium-high heat. Drizzle apples with lemon juice. Place apples in skillet and cook about 7 minutes until tender. Sprinkle with ground cinnamon and brown sugar substitute. Continue to cook for another 3 minutes, stirring occasionally until apples are hot and …Read More >

Fried chicken fingers are stacked next to barbecue sauce

Chicken fingers

Categories: Recipes

Try this family classic, crunchy chicken fingers, made healthier with baked chicken and a tangy dipping sauce For chicken: ½ teaspoon reduced-sodium crab seasoning (or substitute ¼ teaspoon paprika and ¼ teaspoon garlic powder for a sodium-free alternative) ¼ teaspoon ground black pepper 1 tablespoon whole-wheat flour 12 oz boneless, skinless, chicken breast, cut into 12 strips 2 tablespoon fat-free (skim) milk 1 egg white (or substitute 2 tbsp egg white substitute) 3 cups cornflake cereal, crushed For sauce: ¼ cup ketchup ¼ cup 100 percent orange juice ¼ cup balsamic vinegar 2 tablespoon honey 2 teaspoon deli mustard 1 …Read More >

A blue plate featuring various ways to serve asparagus, chicken cordonbleu

Chicken Cordon Bleu

Categories: Recipes

A side dish of grilled asparagus would be a great addition to this meal. Asparagus is rich in color, fiber, and is a great source of the vitamin folate. Non-stick cooking spray 1 bunch asparagus ¼ cup Italian bread crumbs ½ cup panko bread crumbs ½ cup liquid egg substitute 1 package thin chicken cutlets (3-4 cutlets) 2 slices low-fat smoked provolone cheese 2 thin slices smoked ham ½ teaspoon salt ¼ teaspoon pepper ½ teaspoon Adobe seasoning Toothpicks Preheat oven to 375˚F. Spray baking pan with non-stick cooking spray. Wash asparagus, bend to where it breaks, and throw away bottom half. Set …Read More >

A small dish of couscous sits on a tablecloth


Categories: Recipes

Couscous with carrots, walnuts, and raisins. This quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes. 1 cup couscous (try whole-wheat couscous) 1 tsp olive oil 2 tbsp walnuts, coarsely chopped ¼ tsp salt 1/8 tsp black pepper ½ tsp pumpkin pie spice or cinnamon 11/3 cup water 2 tbsp raisins ½ cup carrots, rinsed, peeled, and shredded or thinly sliced; cut in half In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown. Slowly add water, then raisins and carrots. Cover. Bring to a boil over high …Read More >

Squash rings are served in a yellow dish lined with lettuce

Acorn squash rings

Categories: Recipes

Acorn squash is easy to prepare. It is most commonly baked but can be microwaved, sautéed or steamed. It can be cut in half and stuffed with rice or meat mixtures. Acorn squash is rich in fiber and potassium, and contains small amounts of beta carotene, vitamins C and B. 2 large acorn squash 3 tablespoons olive oil or light margarine Salt and pepper to taste Cranberry relish, optional Slice the squash into 1½ inch rings. Remove seeds and strings and place on a baking sheet that has been sprayed with non-stick cooking spray. Drizzle with olive oil or melted margarine. …Read More >

A quiche is plated with a tomato, pesto, and parmesan garnish

Pesto baked polenta

Categories: Recipes

Instant whole-grain cornmeal (polenta), available in most grocery stores, provides a unique twist on a traditional Native American dish— and it’s quick to fix. ¼ tsp salt 1/8 tsp ground black pepper 1 cup fine yellow (instant) whole-grain cornmeal (polenta) 2/3 cup shredded parmesan cheese ¼ cup pesto sauce Fill a 4-quart saucepan with 3 cups water; add salt and pepper. Cover. Bring to a boil over high heat. When water boils, reduce heat to medium. Using a whisk or rubber spatula, quickly stir in cornmeal (polenta), cheese, and pesto sauce. Continue stirring until well blended and thick, about 1 minute. …Read More >

Homemade sweet potato fries are served in a pan next to cinnamon and paprika

Baked sweet potatoes

Categories: Recipes

Oven-baked sweet potatoes will tickle your taste buds. Tip: You can use other spices to season your baked sweet potatoes, such as cinnamon, ground red pepper, or cumin. Limit salt to ¼ teaspoon or less to lower sodium. 2 large sweet potatoes (about 1½ lbs.) 1 tablespoon olive or canola oil 1½ teaspoons McCormick’s Montreal Chicken Seasoning Pre-heat oven to 400°F. Peel potatoes. Cut each potato in half lengthwise, and cut each half into 6 wedges. Brush sliced potatoes with olive oil and season with McCormick’s Montreal Chicken Seasoning. On a baking sheet, arrange potatoes in a single layer and …Read More >

Grilled tuna is plated atop a bed of salad

Grilled tuna

Categories: Recipes

Grilled tuna with chickpea and spinach salad Tuna is a sturdy fish that is easy to grill or broil 1 Tbsp olive or canola oil 1 Tbsp garlic, minced (about 2–3 cloves) 2 Tbsp lemon juice 1 Tbsp oregano, minced (or 1 tsp dried) 12 oz tuna steaks, cut into 4 portions (3 oz each) For salad: ½ can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed ½ bag (10 oz) leaf spinach, rinsed and dried 1 Tbsp lemon juice 1 medium tomato, rinsed and cut into wedges 1/8 tsp salt 1/8 tsp ground black pepper Preheat grill …Read More >

An elegant raspberry parfait is plated next to a bowl of fresh raspberries

Raspberry Parfait

Categories: Recipes

Raspberries are an excellent source of vitamin C and fiber. Ingredients 1 (3 oz.) box sugar-free raspberry gelatin ½ cup boiling water 2 ( 6 oz.) low-fat, no-sugar-added raspberry yogurt 1 (8 oz.) fat-free whipped topping 1 cup fresh or frozen raspberries 4 large graham crackers 3 teaspoon margarine, melted Directions Crust: Grind graham crackers in food processor until finely crumbled. Add melted margarine and mix well. Evenly divide the crust mixture into each serving cup using a spoon, pressing crumbs down for a packed crust. Add a layer of whole raspberries to each serving cup. Raspberry filling: Pour raspberry gelatin into boiling water in a mixing bowl. After gelatin …Read More >

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