Remarkable
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 Hearty oatmeal pancakes

Number of servings: 4

1 c Old fashioned oats
1/4 c All purpose flour
3/4 c Whole wheat flour
1 Tbs Splenda®
1 tsp Baking powder
1/2 tsp Baking soda
1/4 tsp Salt substitute
1 Omega-3 egg
2 c Low fat buttermilk
1 Tbs Canola oil
1/2 Tbs Vanilla extract

Directions

1. In a bowl, combine the first seven ingredients.
2. In another bowl, combine the egg, buttermilk, oil and vanilla; mix well. Stir into the dry ingredients just until moistened.
3. Pour batter by 1/4 cupful onto a hot griddle that has been coated with nonstick cooking spray. Turn when bubbles form on top; cook until the second side is golden brown.
4. Serve with berries if desired.

Nutrition facts

Serving size: 3 – 4-inch pancakes (196g)
Servings per container: 4
Amount per serving:

• Calories 310
• Calories from Fat 70
• Total Fat 8g
• Saturated Fat 1.5g
• Trans Fat 0g
• Cholesterol 55mg
• Sodium 430mg
• Total Carbohydrate 46g
• Dietary Fiber 5g
• Sugars 7g

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  Frittata

Number of servings:  8

1 c Egg substitute
1 Omega-3 egg
2 Tbs Fat free half and half
1/4 tsp Ground black pepper
2 tsp Extra virgin olive oil
1 Tbs Trans fat free margarine
12 oz Asparagus, cut into 1” pieces
2 Roma tomatoes
2 oz Fontina cheese

Directions

1. Preheat broiler.
2. Whisk together the eggs, half and half and pepper in a medium bowl.
3. Slice and seed the tomatoes.
4. Heat oil and margarine in a 9-1/2-inch diameter nonstick ovenproof skillet over medium heat. Add the asparagus and sauté until crisp-tender, about 2 minutes.
5. Raise the heat to medium-high, add the tomatoes and sauté 2 minutes longer.
6. Pour the egg mixture over the asparagus mixture and cook for a few minutes until the eggs start to set.
7. Sprinkle the cheese over the mixture and reduce heat to medium-low, cooking until the frittata is almost set but the top is still runny, about 2 minutes.
8. Place the skillet under the broiler and broil until the top is set and golden brown, about 5 minutes.
9. Remove from broiler and let stand for 2 minutes. Slice and serve either hot or at room temperature.

Nutrition facts

Serving size: 2-inch wedge (115g)
Servings per container: 8

Amount per serving:

• Calories 90
• Calories from Fat 50
• Total Fat 5g
• Saturated Fat 2g
• Trans Fat 0g
• Cholesterol 50mg
• Sodium 125mg
• Total Carbohydrate 3g
• Dietary Fiber 1g
• Sugars 2g
• Protein 7g

Avocado salsa

16 6-inch corn tortillas, each cut into 6 wedges
1/8 tsp salt and 1/8 tsp salt and 1/4 tsp salt, divided use
1/2 15.5-oz. can no-salt-added black beans, rinsed, drained
1 medium cucumber, peeled, seeded, finely chopped
1 small green bell pepper, finely chopped
1 medium rib of celery, finely chopped
2-3 Tbs snipped, fresh cilantro
2 Tbs fresh lime juice
1/8 tsp crushed red pepper flakes
2 medium avocados, diced

Directions

1. Preheat the oven to 350°F.
2. On a large baking sheet, arrange half the tortilla wedges in a single layer.
3. Bake for 10 minutes, or until lightly golden.
4. Sprinkle with 1/8 teaspoon salt.
5. Transfer to a serving bowl.
6. Repeat with the remaining tortilla wedges and the remaining 1/8 teaspoon salt.
7. Meanwhile, in a medium serving bowl, stir together the beans, cucumber, bell pepper, celery, cilantro, lime juice, the final 1/4 teaspoon salt and red pepper flakes.
8. Using a rubber scraper, gently fold in the avocados.
9. Serve with the tortilla wedges.

Nutrition facts

Serving size: 1/4 c salsa and 6 chips
Amount per serving:

• Calories 108
• Total Fat 4.5g
• Saturated Fat 0.5g
• Trans Fat 0.0 g
• Polyunsaturated Fat 1.0g
• Monounsaturated Fat 2.5g
• Cholesterol 0mg
• Sodium 88mg
• Carbohydrates 16g
• Fiber 4g
• Sugars 1g
• Protein 3g

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White bean and walnut dip

Number of servings: 6

1 c Mushrooms, chopped
1/4 c White onion, chopped
1 tsp Minced garlic
1 15 oz can of Navy beans, drained and rinsed
1/2 c Toasted walnuts, finely chopped
1 Tbs Parsley, minced
1 Tbs Fresh basil, chopped
1Tbs Cooking wine
2 tsp Worcestershire sauce
1/4 tsp Hot pepper sauce

Directions

1. Coat a large skillet with nonstick cooking spray. Place over medium heat until warm.
2. Add mushrooms, onions and garlic. Cook for 10 minutes, or until most of the liquid has evaporated.
3. Transfer to a food processor or blender.
4. Add the beans, walnuts, parsley, basil, cooking wine and Worcestershire sauce. Process until smooth.
5. Season with hot sauce. Add salt substitute and pepper to taste.
6. Transfer to a medium bowl.
7. Store tightly covered in the refrigerator for up to 2 days.

Nutrition facts

Serving size: 1/4 c (212g)
Servings per container: 6
Amount per serving:

• Calories 160
• Calories from Fat 60
• Total Fat 7g
• Saturated Fat 0g
• Trans Fat 0g
• Cholesterol 0mg
• Sodium 360mg
• Total Carbohydrate 18g
• Dietary Fiber 5g
• Sugars 1g
• Protein 8g

Slow-cooked black bean chili

Number of servings: 8

1 lb Boneless skinless chicken breasts, cubed
16 oz Thick n’ chunky salsa
3 15 oz cans black beans, drained and rinsed
1/2 c Fat-free reduced sodium chicken broth
1 Red bell pepper
1 c White onion, chopped
1 tsp Ground cumin seeds
2 tsp Chili pepper powder
1 tsp Dried oregano
1/4 c Fat-free sour cream

Instructions

1. In a slow cooker, combine chicken, salsa, beans, broth, bell pepper, onion, cumin, chili powder and oregano.
2. Cook on low setting for eight hours, or until chicken is tender. Add water if mixture is thick.
3. Serve with sour cream.

Nutrition facts:
Serving size: 1 cup (262g)
Servings per container: 10

Amount per serving:

• Calories 510
• Calories from Fat 5
• Total Fat 0.5g
• Saturated Fat 0g
• Trans Fat 0g
• Cholesterol 25mg
• Sodium 430mg
• Total Carbohydrate 86g
• Dietary Fiber 11g
• Sugars 14g
• Protein 36g

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Quick and easy salmon patties

Number of servings: 2

1 6 oz can, no-salt-added pink salmon, drained and rinsed
1 Hard boiled Omega-3 egg, chopped
1 Tbs Whole wheat flour
2 Low-sodium dill pickles, chopped
1 Tbs Mustard
1 tsp Original blend
Mrs. Dash®
1/4 tsp Ground black pepper
1/3 Onion, chopped

Instructions

1. Preheat oven to 425°.
2. Put salmon into a mixing bowl. Using a fork, break up the large pieces of salmon into smaller pieces.
3. Add remaining ingredients and mix thoroughly. The mixture should be slightly moist. Add more whole wheat flour if needed to absorb any liquid that may stand in bottom of bowl.
4. Form patties about 1/2-inch thick.
5. Bake for 20 minutes or until golden brown.

Nutrition facts:

Serving size: 3 oz patty (281g)
Servings per container: 2 Amount per serving:

• Calories 330
• Calories from Fat 160
• Total Fat 17g
• Saturated Fat 5g
• Trans Fat 0g
• Cholesterol 560mg
• Sodium 510mg
• Total Carbohydrate 7g
• Dietary Fiber 1g
• Sugars 2g
• Protein 33g

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Picante chicken

 

Cooking spray
4 chicken breast halves, (about 4 ounces each), all visible fat discarded
1/4 to 1/2 tsp ground cumin
2 tsp olive oil
1/4 c mild picante sauce, lowest sodium available
1 c uncooked, instant brown rice
1/4 tsp ground turmeric, optional
1/4 tsp salt
2 Tbs fat-free or light sour cream
2 Tbs snipped, fresh cilantro

Instructions

1. Preheat the oven to 350°F.
2. Lightly spray an 11 x 7 x 2-inch baking dish with cooking spray.
3. Put the chicken in the baking dish.
4. Sprinkle with the cumin, drizzle with the oil and spoon the picante sauce on top.
5. Using the back of a spoon, spread the sauce evenly over the chicken.
6. Bake for 25 minutes, or until the chicken is no longer pink in the center.
7. Meanwhile, in a small saucepan, prepare the rice using the package directions, omitting the salt and margarine and adding the turmeric.
8. Stir in the salt.
9. To serve, spoon the rice onto plates. Place the chicken beside the rice. Spoon the sauce over all.
10. Top the chicken with the sour cream and cilantro.

Nutrition facts

Serving size: 3 oz. chicken, 1/2 c rice and 1 Tbs sauce
Amount per serving:

• Calories 245
• Total Fat 4.5g
• Saturated Fat 0.5g
• Polyunsaturated Fat 1 g
• Monounsaturated Fat 2.5g
• Cholesterol 67mg
• Sodium 296mg
• Carbohydrates 20g
• Fiber 1g
• Sugars 1g
• Protein 29g

Source: American Heart Association

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Chicken, Avocado and Black Bean Salad

Number of servings: 2

½ Tbs fresh lime juice
1 c 50% less salt black beans
2 Tbs red bell pepper, chopped
½ tsp minced garlic
¼ tsp crushed red chili pepper flakes
¼ tsp ground black pepper
3 oz grilled chicken breast strips, cubed
½ c fresh avocado, cubed
6 cherry tomatoes
¾ tsp fresh cilantro

Directions

1. Place lime juice in a large bowl and gradually whisk in olive oil. Stir in the beans, bell pepper, garlic, pepper flakes and pepper. Add chicken strips, avocado, cherry tomatoes and top with cilantro. Mix well.
Serve with fruit.

Nutrition facts

Serving size: 1 cup (264g)
Servings per container: 2

Amount per serving:

• Calories 230
• Calories from Fat 100
• Total Fat 11g
• Saturated Fat 1.5g
• Trans Fat 0g
• Cholesterol 20mg
• Sodium 440mg
• Total Carbohydrate 22g
• Dietary Fiber 9g
• Sugars 3g
• Protein 15g

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Veggie Burritos

Number of servings: 4

2 tsp canola oil
3 large carrots, small dice
1 c broccoli, small dice
1 c cauliflower, small dice
1 (15-ounce) can black beans, rinsed and drained
1 Tbs chili powder
1 tsp cumin
1/4 tsp black pepper
1/2 tsp garlic powder
4 large low-carb whole wheat tortillas
8 Tbs reduced-fat shredded, cheddar cheese
1 c shredded lettuce
1 large tomato, diced
1/2 avocado, sliced (into 8 slices)

Instructions

1. Heat oil in sauté pan over medium high heat.
2. Add the carrots, broccoli, and cauliflower, and sauté for 5-7 minutes.
3. Add the beans, chili powder, cumin, pepper, and garlic powder, and stir to incorporate. 4. Cook for 5 more minutes.
5. Scoop 1/4 of the veggie mixture into a tortilla.
6. Top with 2 tablespoons of cheese, 1/4 cup lettuce, diced tomatoes, and 2 avocado slices.
7. Fold into a burrito. Repeat the procedure for the remaining 3 burritos.

Nutrition facts
Serving size: 1 burrito
Amount per serving:

• Calories 305
• Carbohydrate 46g
• Protein 20g
• Fat 12g
• Saturated Fat 2.7g
• Sugar 7g
• Dietary Fiber 23g
• Cholesterol 10mg
• Sodium 575mg
• Potassium 850mg

Source: American Diabetes Association

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BBQ Chicken Pizza

 

Number of servings: 8

Cooking spray
1/2 pound boneless skinless chicken breast
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 c sugar-free apricot preserves
1/4 c barbeque sauce
1/2 tsp hot sauce
1 (12-inch) pre-packaged whole wheat Italian pizza crust
1/2 medium red onion, thinly sliced
1/2 c reduced-fat shredded Italian Style cheese
1/2 tsp dried oregano

Instructions

1. Preheat the oven to 375 degrees F.
2. Spray a baking sheet with cooking spray.
3. Season the chicken with salt (optional) and pepper on both sides.
4. Place the chicken on the prepared baking sheet and bake for 25 minutes or until the juices run clear.
5. Remove the chicken from the oven and chop into half-inch pieces.
6. In a small saucepan, combine the sugar-free apricot preserves, barbeque sauce, and hot sauce.
7. Bring to a boil. Spoon the sauce over the pizza crust.
8. Top the crust with cooked chicken, sliced onion, and cheese.
9. Sprinkle the cheese with the dried oregano.
10. Bake the pizza for 20-25 minutes or until the cheese is melted and bubbly.

Nutrition facts

Serving size: 1/8 of pizza
Amount per serving: 1/8 of pizza

• Calories 155
• Carbohydrate 22g
• Protein 11g
• Fat 3.5g
• Saturated Fat 1.4g
• Sugar 4g
• Dietary Fiber 3g
• Cholesterol 20mg
• Sodium 315mg
• Potassium 190mg

Orange nut whole wheat cake

Number of servings: 9

1 1/4 c All purpose flour
1 c Whole wheat flour
1/2 c Splenda® brown sugar blend
1 tsp Baking soda
1/2 tsp Salt substitute
1 c Orange juice
1/2 c Canola oil
1 tsp Orange peel, grated
1 Omega-3 egg
1/2 c Walnuts, chopped

Directions

1. Preheat oven to 350°.
2. Grease and flour 8 or 9-inch square pan.
3. In a large bowl, combine all ingredients except walnuts; beat for 2 minutes at medium speed.
4. Stir in walnuts.
5. Pour batter into prepared pan. Bake for 40-50 minutes or until toothpick inserted in center comes out clean.

Nutrition facts

Serving size: 2-inch square (94g)
Servings per container: 9 Amount per serving:

• Calories 330
• Calories from Fat 160
• Total Fat 18g
• Saturated Fat 1.5g
• Trans Fat 0g
• Cholesterol 20mg
• Sodium 140mg
• Total Carbohydrate 26g
• Dietary Fiber 2g
• Sugars 14g
• Protein 5g

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Crustless pumpkin pie

Number of servings: 8

1 Omega-3 egg, slightly beaten
1 16 oz can pumpkin
1/2 c Sugar
1/4 c Splenda®
1 tsp Ground cinnamon
1/2 tsp Ground ginger
1/4 tsp Ground cloves
12 oz Evaporated skim milk

Instructions

1. Preheat oven to 425°.
2. Combine ingredients in order listed. Pour into an 8-inch pie plate sprayed with cooking spray.
3. Bake 15 minutes.
4. Reduce oven temperature to 350° and bake an additional 45 minutes or until knife inserted in center of pie comes out clean.
5. Cool. Serve with fat-free whipped topping.

Nutrition facts

Serving size: 1/8 of pie (114g)
Servings per container: 8
Amount per serving:

• Calories 90
• Calories from Fat 5
• Total Fat 1g
• Saturated Fat 0g
• Trans Fat 0g
• Cholesterol 25mg
• Sodium 55mg
• Total Carbohydrate 18g
• Dietary Fiber 3g
• Sugars 14g

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Chocolate cake

Number of servings: 12

5 Egg whites
3/4 c Fat-free plain yogurt
3 c Zucchini, grated
1/2 c Unsweetened applesauce
1/2 c Unsweetened cocoa powder
2-1/2 c Cake flour
1 tsp Baking soda
2 tsp Baking powder
1/4 tsp Salt substitute
1/2 c Splenda®
2 tsp Ground cinnamon
1/2 tsp Cream of tartar
1/3 c Sugar
12 oz Fat-free whipped topping
1/4 tsp Vanilla extract
1 Tbs Unsweetened cocoa powder

Directions

1. Preheat oven to 350°. Coat bottom of a 9x13-inch cake pan with cooking spray.
2. Combine all ingredients in large bowl; beat on low speed for 2 minutes, scraping sides of bowl often. Pour mixture into cake pan.
3. Bake for 45-50 minutes or until toothpick inserted into center comes out clean.
4. Cool. Top with fat-free whipped topping mixed with a few drops of vanilla. Dust with cocoa powder.

Nutrition facts

Serving size: 2-inch piece (105g)
Servings per container: 12
Amount per serving:

• Calories 190
• Calories from Fat 5
• Total Fat 0.5g
• Saturated Fat 0g
• Trans Fat 0g
• Cholesterol 0mg
• odium 220mg
• Total Carbohydrate 39g
• Dietary Fiber 1g
• Sugars 11g
• Protein 5g

Tassajara granola

Number of servings: 24

4 1/2 c Old fashioned oats
3 c Almonds, slivered
1 1/2 c Sunflower seeds
1 1/2 c Dried pumpkin kernels and squash seeds
1 1/4 c Honey
1/4 c Maple syrup
1 Tbs Vanilla extract
1 1/2 tsp Ground cinnamon
1/2 tsp Almond extract
1/8 tsp Ground clove
3/4 c Canola oil
1 1/2 tsp Salt substitute

Instructions

1. Preheat oven to 325°. Put the oats, slivered almonds and sunflower, pumpkin and squash seeds in a large bowl. In a small saucepan, combine the oil, honey, maple syrup, vanilla, almond extract, spices and salt.
2. Heat the mixture over low heat until it becomes watery. Pour the oil mixture over the dry ingredients, tossing until everything is moistened. Spread the mixture in a large baking pan or cookie sheet.
3. Bake in the middle of the oven for about 20 minutes, or until the granola turns golden, stirring every 5 minutes so the mixture toasts uniformly.
4. Transfer to a large bowl or cool baking pan and toss occasionally until the granola is thoroughly cool and dry. Store in a tightly covered container.

Nutrition facts

Serving size: 1/2 c (63g)
Servings per container: 24
Amount per serving:

• Calories 340
• Calories from Fat 210
• Total Fat 24g
• Saturated Fat 2.5g
• Trans Fat 0g
• Cholesterol 0mg
• Sodium 160mg
• Total Carbohydrate 24g
• Dietary Fiber 5g
• Sugars 6g
• Protein 10g

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Double peanut crunch

Number of servings: 8

4 c Bite size shredded wheat cereal
1 c Unsalted dry roasted peanuts
1/4 c Trans fat free margarine
1/4 c Natural peanut butter
1 tsp Ground cinnamon

Instructions

1. Preheat oven to 350°. In large bowl, combine cereal and peanuts. In small saucepan, heat margarine, peanut butter and cinnamon over low heat until margarine and peanut butter are melted. Stir until blended.
2. Slowly pour over cereal mixture, mixing well. Spread out in a 13x9-inch baking pan.
3. Bake 10-12 minutes, stirring occasionally.
4. Cool.

Nutrition facts

Serving size: 1/2 cup (55g)
Servings per container: 8
Amount per serving

• Calories 270
• Calories from Fat 160
• Total Fat 18g
• Saturated Fat 3.5g
• Trans Fat 0g
• Cholesterol 0mg
• Sodium 85mg
• Total Carbohydrate 23g
• Dietary Fiber 4g
• Sugars 2g
• Protein 9g

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Ginger-cinnamon fruit dip

Number of servings: 8

6 oz Low fat vanilla yogurt
1/4 c Low fat cream cheese, whipped
1 tsp Ground ginger
1/4 tsp Ground cinnamon

Directions

1. In a small bowl, combine yogurt, cream cheese, ginger and cinnamon until well blended.
2. Chill at least 1 hour.
3. Serve with fruit.

Nutrition facts

Serving size: 2 Tbs (27g)
Servings per container: 8
Amount per serving:

• Calories 30
• Calories from Fat 10
• Total Fat 1g
• Saturated Fat 0.5g
• Trans Fat 0g
• Cholesterol 5mg
• Sodium 30mg
• Total Carbohydrate 4g
• Dietary Fiber 0g
• Sugars 3g
• Protein 2g

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Cauliflower Mash

1 medium head of cauliflower, cut into florets (about 6-7 cups)
3 Tbs Parmesan cheese
¼ cup fat-free sour cream
½ tsp minced garlic
Pepper to taste

Directions

1. Cut the cauliflower into small florets. In a large pot filled with about 2 inches of water, cook cauliflower for 15 minutes or until very tender. Drain well. In a blender, food processor, or with an immersion blender, puree the cauliflower with the sour cream, Parmesan cheese, and garlic until creamy. Don’t overmix! Add pepper as needed.

Nutrition facts

Serving size: (170g)
Servings per container: 4

Amount per serving:

• Calories 70
• Calories from Fat 15
• Total Fat 1.5g
• Saturated Fat 1g
• Trans Fat 0g
• Cholesterol 5mg
• Sodium 115mg
• Total Carbohydrate 11g
• Dietary Fiber 4g
• Sugars 5g
• Protein 5g

Salad type	Lettuce(s)	Other vegetables	Fruit	Toppings	Dressing
Cobb	▪Romaine ▪Green leaf ▪Watercress	▪Avocados ▪Tomato	▪None	▪Rogueford cheese ▪Roasted turkey breast ▪Hard-cooked eggs	▪Mustard ▪Vinaigrette
Greek	▪Romaine	▪Cucumbers ▪Green onions ▪Tomato wedges ▪Olives ▪Chopped parsley ▪Chopped oregano ▪Minced garlic	▪None	▪Feta cheese ▪Anchovy filets	▪Red wine vinaigrette
Taco	▪Romaine ▪Arugula	▪Cooked corn ▪Shredded carrot ▪Cilantro ▪Avocados	▪None	▪Black beans ▪Cheddar cheese ▪Monterey Jack cheese ▪Lean ground beef or turkey (cooked with taco seasoning) ▪Baked tortilla chips	▪Vinaigrette made with red wine vinegar and/or rice vinegar ▪Splash of lime juice
Winter citrus	▪Arugula	▪Fennel ▪Avocados	▪Orange wedges ▪Grapefruit wedges	▪Homemade whole grain croutons ▪Grilled salmon	▪Oil and citrus juice combo
Fruit and Spinach	▪Spinach	▪Red onion	▪Sliced strawberries ▪Mandarin oranges ▪Blackberries and/or raspberries ▪Dried cranberries	▪Roasted almond slices ▪Blue cheese	▪Raspberry vinaigrette
Apple and Pear	▪Boston	▪Celery	▪Diced apples ▪Diced pears ▪Raisins ▪Chopped dates ▪Grapes (cut in half)	▪Hazelnuts, pecans, and/or walnuts ▪Blue cheese ▪Grilled chicken breast	▪Maple vinaigrette or any other sweet dressing
Simple Bibb Lettuce	▪Bibb Lettuce	▪Shallots ▪English cucumber ▪Radishes ▪Avocados ▪Fresh parsley	▪None	▪Pine nuts ▪Swiss cheese ▪Diced eggs	▪Red wine or mustard vinaigrette

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Homemade Greek yogurt ranch dressing

Number of servings: 1

1 tablespoon dried parsley
1/2 - 2 teaspoons garlic powder
1/2 - 2 teaspoons onion powder
1/2 - 1 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon fresh chives
1 cup nonfat plain Greek yogurt
1/3 cup buttermilk
1 teaspoon Dijon mustard
1 teaspoon lemon juice

Instructions

1. Place the spices (dried parsley - fresh chives) into a food processor and pulse a few times, until the spices have been ground up a bit.
2. Scrape down the sides.
3. Place the remaining ingredients - Greek yogurt, buttermilk, Dijon, and lemon juice - into the food processor and pulse until the ingredients have been fully incorporated.
4. Scrape down the sides, if needed, and pulse again.
5. Transfer into a sealable container (like a mason jar) and place in the fridge until you're ready to use it.

Nutrition facts:
Serving size: 1 cup (262g)

Amount per serving:

• Calories 206
• Calories from Fat 10
• Total Fat 1.1g
• Saturated Fat 0.5g
• Trans Fat 0g
• Protein 16.7g