Chicken and Artichoke Soup With an Italian Twist

Chicken and Artichoke Soup With an Italian Twist
About 331 Calories
4 servings


1 Tbsp extra virgin olive oil
1 cup chopped onion
1 tsp dried oregano
4 cups reduced sodium vegetable or chicken broth
1 can 14 (oz) no salt added diced tomatoes
2 cups water
1/4 instant brown rice ( more if desired)
2 chicken breast cooked and chopped
1 package (9 oz) frozen artichoke hearts, thawed and chopped
1/4 cup chopped fresh parsley
grated Parmesan cheese

Directions

1. Heat oil in a pot over medium heat and swirl to coat, add onion and oregano and cook and stir for about 3 minutes
2. Stir in broth, 2 cups water, tomatoes with juice and rice and bring to a light boil. reduce heat and simmer for about 10 minutes
3. Add chicken and artichokes, cook for about 3 minutes or until heated through and rice is tender
4. Add parsley and pepper to taste
5. Serve in 4 bowls and sprinkle with cheese

Mu Shu Chicken (369) Calories

Mu Shu Chicken (369) Calories
4 Servings

Ingredients

1 tsp cornstarch
2 Tbsp reduced sodium soy sauce
2 Tbsp dry sherry
3 Tbsp hoisin sauce
cooking spray
2 Tbsp grated fresh ginger
1 Tbsp minced garlic
1 bag coleslaw mix 16 oz
1/2 cup chopped green onions
2-3 boneless skinless chicken breast cooked and shredded
2 tsp sesame oil
8 whole wheat tortillas

Directions

• In a small bowl mix first 4 ingredients
• Heat well sprayed skillet over medium high heat, add ginger and garlic and stir fry for 1 minute.  Add Coleslaw and onions and cook about 3 minutes.  Add chicken and soy sauce mixture, stir and heat until heated through.  Drizzle with sesame oil. 
• Divide chicken mixture between tortillas, and wrap. 
• Serve with additional onions or hoisin sauce if desired

We actually grill the chicken then chop it and add to the skillet when adding the coleslaw.

Chicken and Feta Orzo (338 Calories)

Chicken and Feta Orzo (338 Calories)
4 Servings

• 1 Cup chopped onion
• 2 cups fat free, reduced sodium chicken broth
• cooking spray
• 2 tsp dried oregano
• 4 boneless chicken breast halves
• pepper to taste
• 1 can (15 0z) whole peeled tomatoes, with juice, chopped
• 1/2 cup crumbled feta cheese
• 2 cups cooked orzo pasta

Heat grill to high,  lower heat to low, season Chicken with pepper and grill on low until just slightly pink in the center

Spray a large skillet with cooking spray, add onion, 1/4 cup of broth and cook on medium high for about 5 minutes.  Add the oregano and chicken, cook until heated through turning once

Add tomatoes with juice and remaining broth.  Cook until heated through and bubbling, simmer for 5 minutes and add feta and cooked orzo, stir about 1 minute

Chicken Spinach Pita Pizza (441 Calories)

Chicken Spinach Pita Pizza (441 Calories)

1. 3 Tbsp marinara sauce
2. 1 large whole wheat pita
3. 1/3 cup frozen spinach thawed and drained
4. 1/4 crumbled feta cheese
5. 3/4 cup chopped cooked chicken breast

Pre heat oven to 375

Place foil on a cookie sheet or pizza pan, place the pita on the foil

Spread marinara over the pita, top with spinach, cheese and chicken.  Season with pepper to taste

Bake 6 minutes

Grilled Teriyaki Chicken ( 5 Ingredients, 201 Calories)

Grilled Teriyaki Chicken
4 Servings

1. 2 Tbsp reduced sodium soy sauce
2. 1 1/2 Tbsp honey
3. 1 Tbsp tomato paste
4. 4 chicken breast or bone in chicken breast (about 5 ounces each)
5. 1 tsp sesame seeds

Heat grill on high heat

Whisk first 3 ingredients in a shallow dish, add chicken and turn to coat

Reduce grill heat to low, cook until juices run clear, add sesame seeds and serve

Layered Pineapple Fluff and Berry Angel Food Cake

Layered Pineapple Fluff and Berry Angel Food Cake

Ingredients

• 1 can 20 oz crushed Dole Pineapple in 100% juice
• 1 package 3.4 oz sugar free vanilla flavor instant pudding
• 1 cup thawed whipped topping sugar free and fat free
• 1 10 oz round angel food cake (cut it into three layers)
• Sliced and washed strawberries
• Handful of washed blueberries

Directions

Mix pineapple and juice with dry pudding mix, gently stir in whipped topping
Spread mixture on each layer of the cake and stack the layers ending with mixture on top of the last layer
Refrigerate for 1 hour and garnish with berries

Tangy Grilled Ranch Chicken

Tangy Ranch Chicken

Ingredients

• 2/3 cup yogurt Ranch dressing (we use Bolthouse)
• 1/3 cup yellow mustard
• 3 tbsp Splenda brown sugar
• 3-4 chicken breast

Directions

Mix dressing, mustard and sugar in a bowl 
Pour 1/2 of it into a separate bowl for dipping
Place chicken in a 13 x 9 dish and pour or brush remaining marinade over chicken

Spray grill with cooking spray, heat grill to hot, lower heat to low and grill chicken.

Strawberry and Cream French Toast

Strawberry and Cream French Toast

Ingredients

• 3 cups fresh strawberries, washed,  trimmed and sliced
• 2 tablespoons water
• 3 large eggs plus 6 egg whites or egg substitute equal to 6 large eggs
• 1 cup fat free condensed milk and 2 tbsp, divided
• 2 tablespoons I Can't Believe It's Not Butter Light
• 8 slices whole wheat bread left out over night

Directions

Preheat the oven to 200 degrees

In a medium saucepan, combine 2 cups of the berries with the water and bring to a simmer. Cook over medium heat until the berries are softened and set aside until ready to serve. Keep warm.

In a bowl add 2 tbsp condensed milk to the remaining 1 cup of fresh strawberries and set aside

In a shallow bowl, large enough to soak a few slices of bread, whisk together eggs and 1 cup cream.

In a large nonstick griddle or skillet over medium heat, melt 1 tbsp of butter. Be sure to cover the cooking surface with the melted butter. Working in batches, dip however many slices of brioche that can be cooked on the griddle at a time, in the egg/milk mixture. Turn bread over and be sure to not let the bread get too soggy.

Transfer the bread to the preheated and buttered skillet and cook until golden brown and slightly crisp, about 3 minutes per side. Place the cooked French toast on a cookie sheet and place in oven to keep warm.  Add another tbsp of butter to the skillet and melt and cook remaining bread.

Serve the French toast topped with the warm strawberries, remaining sliced fresh strawberries and whipped cream.

Bran Flake French Toast

Ingredients

• 8 slices whole-grain bread
• 4 tablespoons 1/3 less fat cream cheese
• 4 teaspoons low-sugar orange marmalade
• 2 large eggs plus 2 egg whites
• Zest and juice of 1 orange
• 1 teaspoon vanilla extract
• 1 1/2 cups bran flakes cereal
• 2 tablespoons I Can't Believe It's Not Butter Light or Smart Balance
• 2 tablespoons confectioners' sugar (optional)

Directions

Spread 4 bread slices with 1 tablespoon cream cheese each; spread the other 4 slices with 1 teaspoon marmalade each. Combine to make 4 sandwiches.

Whisk the whole eggs, egg whites, orange zest and juice, and vanilla in a shallow bowl. Place the bran flakes in a resealable plastic bag and crush with a rolling pin or your hands. Pour the crumbs onto a plate. Dip both sides of each sandwich in the egg mixture, then in the crumbs, gently pressing the crumbs onto the bread.

Spray a skillet with cooking spray, Heat 1 tablespoon butter in a skillet or griddle over medium heat. Add the sandwiches in batches and cook until the outsides are golden and the insides are melted, 3 to 4 minutes per side. Add the rest of the butter for the second batch

Slice the French toast sandwiches. Sprinkle with confectioners' sugar, if desired.  Caution, inside will be very hot.

Breakfast Burrito for Breakfast or Dinner (packed with veggies and black beans)

Breakfast Burrito

Ingredients

• 1/2 small red onion, diced (1 cup)
• 1 red bell pepper, seeded and diced
• 1 cup drained, rinsed canned black beans, preferably low-sodium
• 1/4 teaspoon chili flakes
• freshly ground black pepper
• 4 eggs and 4 egg whites
• 1/3 cup (about 1 1/2-ounce) shredded 2% pepper Jack cheese
• Cooking spray
• 4 (10-inch) whole-wheat tortillas (burrito-size)
• 1/4 cup plain Greek yogurt
• 1/4 cup salsa
• 1 large tomato, seeded and diced
• 1 small avocado peeled and cubed
• Hot sauce

Directions

Spray a large skillet with cooking spray.  Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with pepper and transfer to a dish.

Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each yogurt and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs,  diced tomatoes and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

Penne with Asparagus and Cherry Tomatoes

Ingredients

• 8 ounces whole wheat penne pasta
• 3 tablespoons extra virgin olive oil
• 2 garlic cloves, minced
• 1 1/2 pounds thin asparagus, washed, trimmed and cut into 1-inch pieces
• freshly ground black pepper
• 2 cups cherry tomatoes rinsed
• 1 cup frozen peas
• 1/2 cup low-sodium chicken stock
• 1 cup grated Parmesan
• 2 tablespoons chopped fresh basil leaves

Directions

Bring a large pot of  water to a boil over high heat. Add the pasta and cook until tender but not mushy, stirring occasionally, about 8 to 10 minutes. Drain the pasta, reserving about 1/2 cup of the pasta water.

In a large saute pan, heat the oil over medium-high heat. Add the garlic and cook until fragrant, about 1 minute. Add the asparagus, season with  pepper, and cook for 3 minutes until slightly soft. Add the cherry tomatoes and peas. Cook for 2 minutes. Pour the chicken stock into the pan and bring the mixture to a simmer. Cook until the tomatoes start to burst and the stock is reduced by half, about 3 minutes.
Transfer the asparagus mixture to a large serving bowl. Add the cooked pasta and 1/2 of the Parmesan. Toss well, adding reserved pasta water, if needed, to loosen the pasta. Garnish with the remaining Parmesan and chopped basil.

Chocolate Cupcakes with Cream Cheese Filling

Chocolate Cupcakes with Cream Cheese Filling

Ingredients

• 1 (18.25-ounce) package chocolate cake mix, batter prepared according to package directions (use extra virgin olive oil instead of vegetable oil if your mix calls for oil)
• 1 (8-ounce) package 1/3 less fat cream cheese, softened
• 1/4 cup Splenda (fill the measuring cup just short of full as Splenda is sweeter than sugar)
• 2 egg whites
• 1 cup (6 ounces) butterscotch chips
• 1/2 cup chopped walnuts
• Optional- 1 (16-ounce) container cream cheese frosting (any frosting you can find that is reduced sugar would be great)

Chocolate Cupcakes with Cream Cheese Filling

Instructions

1. Preheat the oven to 350ºF.
    
2. Spoon the prepared batter equally into 24 muffin cups that have been lined with paper baking cups, filling each cup three-quarters full.
    
3. In a medium bowl, beat the cream cheese, sugar, and egg until fluffy. Stir in the butterscotch chips and walnuts until well mixed. Spoon a heaping teaspoon of the cream cheese mixture into the center of the batter in each cup.
    
4. Bake for 15 to 20 minutes, or until a wooden toothpick inserted in the cupcakes comes out clean. Allow to cool completely, then frost with the cream cheese frosting. Serve, or cover loosely until ready to serve.

Caesar Salad

Caesar Salad

Ingredients

• 2 heads romaine lettuce
• 1 to 2 garlic cloves
• 2/3 cup extra virgin olive oil
• 2 tablespoons wine vinegar (red or white)
• 2 tablespoons fresh lemon juice
• 2  boiled eggs
• 1 (2-ounce) cans anchovy fillets
• 2 tablespoons grated Parmesan cheese
• 1/4 teaspoon pepper
• 4 tablespoons croutons (optional)
• 2-3 chicken breast

Instructions

      1. Season Chicken breast with pepper and grill

      2. In a blender, blend garlic, olive oil, vinegar, lemon juice, eggs, and anchovy fillets until well mixed 

      3. In cold water, rinse clean the romaine lettuce; dry well, and tear into bite-sized pieces. Add lettuce to salad bowl. 
      4. Sprinkle the lettuce with the Parmesan cheese, black pepper, and croutons, if desired. Toss well.

      5. Slice Chicken in strips and place on salad

     

Breaded Chicken Tenders with Honey Mustard

Breaded Chicken Tenders with Honey Mustard

 

INGREDIENTS

• 6 Tbsp. plain Greek yogurt
• 1-2 Tbsp.  Dijon Mustard depending of preference of taste
• 2 boneless, skinless chicken breasts, cut into strips
• 1-1/2 cups finely crushed plain corn flakes
• pepper to taste
• 1/4 cup grated Parmesan cheese

INSTRUCTIONS

1. Preheat oven to 425°. Combine yogurt and Dijon in a bowl in a medium bowl; reserve 1/2 for dipping.
2. Add chicken to remaining mayonnaise mixture; stir to coat. In a separate shallow dish mix corn flakes, pepper and Parmesan Cheese, then roll chicken in crumbs.
3. Arrange on lightly sprayed baking sheet. Bake 10-15 minutes or until chicken is thoroughly cooked. Serve with reserved honey mustard sauce.

Parmesan Crusted Chicken

Parmesan Crusted Chicken

About 350-370 calories depending on the size of the chicken breast

 

INGREDIENTS

• 1/2 cup plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 4 boneless, skinless chicken breast thawed and cut in half
• 1 cup Italian seasoned dry bread crumbs (or you can use whole wheat bread crumbs and add a dash of each pepper, minced garlic, basil,  oregano and parsley)
• Optional- Spaghetti Sauce warmed in the microwave or in a small sauce pan on the stove for dipping or to drizzle on top when serving

INSTRUCTIONS

1. Preheat oven to 425°.
2. Spray a 13 x 9 in dish with cooking spray
3. Combine yogurt with cheese in medium bowl.
4. Coat chicken with mixture
5. Place bread crumbs in a shallow dish coat both sides with bread crumbs
6. Arrange chicken on baking sheet. 
7. Gently spray the tops of the breaded chicken breast
8. Bake 30-40 minutes or until chicken is thoroughly cooked. (varies greatly depending on thickness of chicken)

Buffalo Chicken Wrap

Buffalo Chicken Wrap

You can cook in a skillet or grill the chicken

• 2 tablespoons hot pepper sauce
• 3 tablespoons white vinegar, divided
• 1/4 teaspoon cayenne pepper
• 2 teaspoons extra-virgin olive oil
• 1 pound chicken tenders ( you can buy a large bag of them frozen to save money)
• 4 tablespoons plain Greek yogurt
•  ground pepper, to taste
• 1/4 cup crumbled blue cheese
• 4 8-inch whole-wheat tortillas
• 1 cup shredded romaine lettuce
• 1 cup sliced celery
• 1 large tomato, diced

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Directions

1. Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side.
3. Add cooked chicken to the bowl with the hot sauce; toss to coat well.
4. Whisk yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
5. To assemble wraps: Lay a tortilla on a  plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

If you are grilling the chicken, season the tenders with pepper and grill the chicken and then complete steps 1, 3, 4 and 5

Real Cheese Cake Lesser Fat

Real Cheese Cake Lesser Fat

• 1 Prepared Reduced Fat graham cracker pie crust
• 3 package(s) (8-ounce) 1/3 less fat cream cheese
• 1 cup Splenda
• 1 tablespoon cornstarch
• 1 1/2 pints plain Greek yogurt
• 1 1/4 teaspoon vanilla extract
• 2 large hole eggs and 2 egg whites

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Directions

1. Meanwhile, in large bowl, with mixer on medium speed, beat cream cheese until smooth. Combine sugar and cornstarch. Slowly beat sugar mixture into cream cheese. On low speed, beat in yogurt and vanilla. Add eggs and egg whites, 1 at a time, until blended.
2. Pour batter over crust in pan. Bake cheesecake 1 hour. Edge will be set, but center will still jiggle. Turn oven off; let cheesecake remain in oven 1 hour. Transfer to wire rack. Run thin knife around edge of cheesecake to prevent cracking during cooling. Cool in pan, about 2 hours. Cover and refrigerate 4 hours or overnight. Remove side of pan to serve.

Great garnished with sliced fruit or a drizzle of sugar free chocolate or strawberry syrup

Spice Pumpkin Muffins 84 calories

Spice Pumpkin Muffins 84 calories

1 box spice cake mix
1 can 15 oz pumpkin

pre heat oven according to package directions

Mix until blended

place muffin papers into muffin tin, pour mix about 3/4 of the way full for each muffin, bake according to cake mix package directions.  When there is about 4 minutes left and the muffins have crowned, check with a toothpick, if it is clean remove the muffins and let them cool, if the muffins are not quite done,  return to oven and check in another 4 minutes.

Baked Tex Mex Chicken

Ingredients

• Cooking Spray
• 1 onion, chopped
• 3 tablespoons chili powder
• 1 tsp cumin
• 2 (15-ounce) cans kidney beans, rinsed and drained
• 4 chicken breast cut in halves
• 1 (28-ounce) diced tomatoes, no salt added or 2 (15 ounce cans), drained (juice reserved), and chopped
• 1/4 cup shredded 2% Cheddar cheese

Instructions

1. Preheat oven to 350 degrees F.
    
2. In a medium bowl, mix together onions, chili powder, cumin and kidney beans; set aside.
    
3. Spray a 9- x 13-inch baking pan with remaining oil; add kidney bean mixture. Arrange chicken over top of beans, pressing chicken into bean mixture. Spoon tomatoes over beans and chicken, and add reserved tomato juice.
    
4. Bake chicken 40-50 minutes (or until chicken cooked through) then remove from the oven, sprinkle with shredded cheese, and bake 10 more minutes, or until cheese is melted, chicken is fork-tender and no pink remains.

Crab Stuffed Salmon

Crab Stuffed Salmon

Serves: 6

Ingredients

• 1/2 pound imitation crabmeat, flaked
• 1/2 cup Italian breadcrumbs
• 1/2 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1 teaspoon chopped fresh parsley
• 1/4 cup I Can't Believe It's Not Butter Light or Smart  Balance, melted
• 6 (6-ounce) salmon fillets

Instructions

1. Preheat oven to 350 degrees F. Coat a baking sheet with cooking spray.
    
2. In a medium bowl, combine all ingredients except salmon; mix well and set aside.
    
3. Cut a slit lengthwise 3/4 of way through each salmon fillet. Evenly divide stuffing into each slit and place on prepared baking sheet.
    
4. Bake 15 to 20 minutes, or until fish flakes easily.

Stuffed Pasta Cheesy Pesto Shells

Stuffed Pasta Cheesy Pesto Shells

• 24 jumbo pasta shells, uncooked Whole wheat of course if you can find Jumbo Whole Wheat Shells
• 1 pound lean ground turkey
• 1 small onion, chopped
• 1 tub(s) (10-ounce) PHILADELPHIA Creamy Pesto Cooking Creme, divided
• 1 cup Part Skim Ricotta Cheese
• 1 cup Shredded 2% Mozzarella Cheese, divided
• 1/4 cup Grated Parmesan Cheese
• 2 cups spaghetti sauce, divided
• 2 tablespoons skim milk

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Directions

1. Heat oven to 350 degrees F.
2. Cook shells as directed on package, omitting salt. Meanwhile, brown meat with onions in large skillet; drain. Remove from heat. Stir in 3/4 cup cooking creme, ricotta, 1/2 cup mozzarella, and Parmesan.
3. Drain shells; stuff with meat mixture. Spread 1 cup sauce onto bottom of a sprayed 13- by 9-inch baking dish; top with shells and remaining sauce. Cover.
4. Bake 25 minutes. Mix remaining cooking creme and milk; drizzle over shells. Top with remaining mozzarella. Bake, uncovered, 5 minutes, or until cheese is melted.

Southwest Chicken Salad

Southwest Chicken Salad
6 Servings
About 200 calories

• 1 tablespoon chili powder
• 1 teaspoon cumin
• pepper to taste
• 6 skinless, boneless chicken breasts, cut into strips
• 1 tablespoon extra virgin olive oil
• 1 cup Chunky Salsa, medium and mild 
• 1/4 cup water
• 1 can black beans rinsed and drained
• 1 cup frozen corn
• 1 bag mixed salad greens
• 6 Tbsp plain Greek yogurt

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Directions

1. Stir the chili powder, cumin and pepper in a medium bowl. Add the chicken and toss to coat.
2. Heat the oil in a large skillet over high heat. Add the chicken and cook until it's blackened and cooked through, stirring often. Remove the chicken from the skillet.
3. Stir the salsa, water, beans and corn in the skillet and cook until the mixture is hot and bubbling. Divide the greens among plates. Top with the chicken and salsa mixture
4. Top with Greek yogurt

You can easily season the chicken and grill it.  Cover a metal pan with aluminum foil around the outside to protect the pan.  Add salsa, water, corn and beans, cover with foil and cook those ingredients on the grill too until heated through and bubbling. 

Banana Split Recipe

Banana Split Recipe

Ingredients

• 1 (8-ounce) 1/3 less fat package cream cheese, softened
• 1/2 cup Splenda
• 1 (20-ounce) can crushed pineapple in juice, drained in 100% juice 
• 1 (10-ounce) package frozen strawberries in syrup, thawed and undrained
• 2 bananas, coarsely chopped
• 1 (12-ounce) container frozen fat free, sugar free whipped topping, thawed
• 1 cup chopped walnuts

Instructions

1. Combine cream cheese and Splenda in a mixing bowl; beat at medium speed with an electric beater until blended.
    
2. Stir in pineapple, strawberries, and bananas. Gently fold in whipped topping and walnuts.
    
3. Pour mixture into an ungreased 9- x 13-inch dish. Cover and freeze 8 hours. Let stand at room temperature 30 minutes before serving.
    

Grilled Chicken, Loaded Veggie Wrap with Smear

Grilled Chicken, Loaded Veggie Wrap with Smear

Serves 4

4 Whole Wheat Wraps
2-3 Chicken Breast
1 Red Bell Pepper
4-8 thin slices of red onion
handful of sprouts rinsed
4 large pieces of Romaine or Iceberg rinsed
1 cucumber sliced thinly
handful of sliced black olives
1 thinly sliced tomato
pepper
4 wedges Laughing Cow Cheese, herb or tomato basil flavor

Optional- sun dried tomatoes sliced, spinach in place of lettuce

pepper chicken breast to taste, pre heat grill until hot and cook on medium heat until cooked through

slice chicken breast into strips

spread 1 wedge of cheese on each wrap

place all veggies in a bowl except lettuce and add pepper and toss

layer lettuce, veggies and chicken

Tightly roll wrap

Baked Italian Hoagie

Ingredients

• 6 whole wheat or multi grain Hoagie rolls, split
• 1/2 cup light Italian dressing
• 10-12 turkey pepperonis 
• 1/2 pound sliced deli turkey
• 1/2 pound sliced 98%-99% low fat deli ham
• 1/2 pound sliced deli provolone cheese
• 1 large tomato, thinly sliced
• 1/2 of a medium-sized onion, thinly sliced

Instructions

1. Preheat oven to 375 degrees F. Brush cut sides of rolls with Italian dressing.
    
2. Layer bottom halves of rolls with pepperoni, turkey, ham, cheese, tomato, and onion; replace tops of rolls. Place each sandwich on a piece of aluminum foil and wrap tightly.
    
3. Bake 12 to 15 minutes, or until cheese is melted. Carefully remove aluminum foil, and serve.

Stuffed Baked Tuna Sandwiches

Stuffed Baked Tuna Sandwiches

Ingredients

• 1 (12-ounce) can chunk white tuna in water, drained and flaked
• 1/2 cup (2 ounces) 2% shredded Cheddar cheese
• 1/2 cup Greek yogurt
• 1 green onion, thinly sliced
• 1/8 teaspoon garlic powder
• 1/8 teaspoon black pepper
• 1 (1-pound) loaf rye, pumpernickel bread or whole wheat French bread, unsliced

Instructions

1. Preheat oven to 350 degrees F.
    
2. In a medium bowl, combine all ingredients except the bread; mix well and set aside.
    
3. Make 11 crosswise cuts in the bread at even intervals, cutting to within 1/4 inch of the bottom of the loaf and making sure not to cut all the way through. Fill spaces between every other cut with equal amounts of tuna mixture.
    
4. Wrap in aluminum foil and bake 30 to 35 minutes, or until the cheese melts.
    
5. Unwrap, slice completely through unfilled cuts, and serve warm.

Bacon Ranch Quesadillas

Bacon Ranch Quesadillas

Ingredients

• Cooking spray
• 1/4 cup Yogurt Ranch dressing (Bolthouse, or Light Ranch dressing)
• 4 (8-inch) whole wheat tortillas
• 1 cup (4 ounces) shredded Mexican four-cheese blend 2% if you can find it
• 4 turkey bacon reduced sodium slices, cooked and crumbled
• 1 plum tomato, seeded and chopped
• Salsa

Instructions

1. Coat a large nonstick skillet with nonstick cooking spray. Place skillet over medium-high heat until hot.
2. Spread 1/4 cup Ranch dressing evenly on 1 side of each tortilla. Place 1 tortilla dressing-side up in hot skillet; top evenly with half of each of cheese, bacon, and tomato. Lightly press a second tortilla, dressing-side down, on top of mixture. Coat the top of the tortilla lightly with cooking spray, and cook 1 to 2 minutes on each side or until golden. Repeat procedure with remaining tortillas, cheese, bacon, and tomato.
3. Cut each quesadilla into wedges. Serve with Ranch dressing and salsa.

Chocolate Chip Cookie Cheesecake

Chocolate Chip Cookie Cheesecake

• 3 (8-ounce) packages 1/3 less fat cream cheese, softened
• 1 egg, 2 egg whites (equal to 3 whole eggs)
• 1/2 cup Splenda sugar
• 1 teaspoon vanilla extract
• 2 (16.5-ounce) rolls refrigerator chocolate chip cookie dough, reduced fat if you can find it, or you can make your favorite cookie dough recipe using reduced fat and sugar substitutes.

Instructions

1. Preheat oven to 350 degrees F.
    
2. In a large bowl, beat together cream cheese, eggs, sugar, and vanilla extract until well mixed; set aside.
    
3. Slice cookie dough rolls into 1/4-inch slices. Arrange slices from one roll on bottom of a greased 9- x 13-inch glass baking dish; press together so there are no holes in dough. Spoon cream cheese mixture evenly over dough; top with remaining slices of cookie dough.
    
4. Bake 45 to 50 minutes, or until golden and center is slightly firm.
    
5. Remove from oven, let cool, then refrigerate. Cut into slices when well chilled.

Individual Chocolate Cheesecakes

Chocolate Cheesecake

Ingredients

• 24 reduced fat vanilla wafer cookies
• 3 (8-ounce) packages 1/3 cup cream cheese, softened
• 1/2 cup unsweetened cocoa
• 1/4 cup I Can't Believe It's Not Butter Light
• 2 teaspoons vanilla extract
• 1 (14-ounce) can fat free or reduced fat sweetened condensed milk
• 2 eggs  and 2 egg whites, or equivalent to egg substitute to 3 whole eggs

Instructions

1. Preheat oven to 300 degrees F.
    
2. Line 24 regular-sized muffin cups with paper baking cups. Place a vanilla wafer in the bottom of each paper cup.
    
3. In a large bowl, with an electric beater on medium speed, beat cream cheese until creamy. Add cocoa, butter, and vanilla, beating until well blended.
    
4. Slowly add sweetened condensed milk then the eggs, until thoroughly mixed. Spoon into the baking cups.
    
5. Bake 30 to 35 minutes, or until set. Cool completely then refrigerate 2 hours or until ready to serve.

Apple Raisin Bars

Apple Raisin Bars

Ingredients

• 1 cup whole wheat flour
• 1 cup Splenda
• 1/4 teaspoon baking powder
• 1 egg and 2 egg whites or egg substitute equal to 2 whole eggs
• 1 medium-sized apple, peeled, cored, and finely chopped
• 1 cup raisins
• 1/4 cup applesauce, no sugar added
• 1 tsp cinnamon

Instructions

1. Preheat the oven to 350°F.
2. In a large bowl, combine the flour, sugar and baking powder. Add the remaining ingredients; mix well.
3. Place the batter in a 9" x 13" baking dish that has been coated with nonstick baking spray and bake for 40 to 50 minutes, or until the edges are golden. Remove from the oven and cut into bars while still warm.

Chocolate Chip Bars

Chocolate Chip Bars

Ingredients

• 1 cup (6 ounces) semisweet chocolate chips
• 1 cup chopped pecans
• 3 tablespoons Splenda brown sugar
• 1 (18.25-ounce) package yellow cake mix
• 1/2 cup I Can't Believe It's Not Butter Light or Smart Balance
• 1 egg and 2 egg whites or egg substitute equal to two whole eggs

Instructions

1. Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
    
2. In a small bowl, combine chocolate chips, pecans, and brown sugar; mix well and set aside.
    
3. In a large bowl, with an electric beater on medium speed, beat cake mix, butter, and eggs until thoroughly combined (mixture will be stiff).
    
4. Stir half of the chocolate chip mixture into batter and spread over bottom of baking dish. Sprinkle remaining chocolate chip mixture over batter and bake 30 to 35 minutes, or until a toothpick inserted in center comes out clean. Allow to cool completely then cut into bars and serve.
   

Apple and Oat Bars

Apple and Oat Bars

Ingredients

• 3 cups light biscuit mix (white box)
• 2 cups uncooked quick-cooking oats
• 2/3 cup packed Splenda brown sugar
• 1 teaspoon ground cinnamon
• 1/2 cup I Can't Believe It's Not Butter light or Smart Balance, cut into pieces
• 1 cup skim milk
• 1 (21-ounce) can apple pie filling
• 2 tablespoons Splenda brown sugar

Instructions

1. Preheat the oven to 350 degrees. Stir together first 4 ingredients in a medium bowl; cut in butter with a blender until crumbly. Stir in milk just until dry ingredients are moistened. Fold in pie filling, and spoon into a lightly greased 9- x 13-inch pan. Sprinkle with 2 tablespoons brown sugar.
    
2. Bake 40 minutes or until golden. Cool, and cut into squares.

Asian Chicken Salad

Asian Chicken Salad

Ingredients

• 2 tablespoons sesame oil
• 1/8 cup sesame seeds
• 4 garlic cloves, minced
• 3 boneless, skinless chicken breasts, cut into chunks
• 3/4 cup extra virgin olive oil
• 1/2 cup Splenda
• 1/4 cup reduced sodium soy sauce
• 1/4 cup white vinegar
• 1 head  Chinese cabbage, cut into bite-sized pieces
• 1/4 pound snow peas, trimmed

Instructions

1. In a large skillet, heat the sesame oil over medium heat; sauté the sesame seeds and garlic for 2 to 3 minutes, or until the sesame seeds are golden brown. Add the chicken, olive oil, Splenda, soy sauce, and vinegar, and cook for 4 to 5 minutes, or until no pink remains in the chicken.
2. Meanwhile, place the cabbage and pea pods in a large bowl or on a serving platter. Top with the chicken mixture and toss until well coated. Serve immediately.

Skillet Chicken and Spanish Rice

Skillet Chicken and Spanish Rice

Ingredients

• 1/2 cup whole wheat flour
• 4 chicken breast thawed and cut in half
• 2 tablespoons extra virgin olive oil
• 1 medium-sized onion, chopped
• 2 large celery stalks, sliced
• 2 cups water
• 1 (8-ounce) can tomato sauce
• 1/2 teaspoon paprika
• 1/2 teaspoon black pepper
• 1 cup uncooked long-grain rice
• 1 (10-ounce) package frozen peas, thawed

Instructions

1. Place flour in a large resealable plastic storage bag. Add chicken, and shake until thoroughly coated.  
    
2. In a large, deep skillet, heat oil over medium-high heat. Add chicken, onion, and celery, and cook 15 minutes, turning chicken occasionally to brown evenly.
    
3. Add water, tomato sauce, paprika and pepper; bring to a boil. Add rice, and stir until completely coated in sauce. Reduce heat to low, cover, and simmer 25 to 30 minutes, or until rice is tender.
    
4. Add peas, cover, and cook 3 to 5 minutes, or until peas are heated through

Artichoke Chicken

Ingredients

• 1/2 cup whole wheat flour
• 1/4 teaspoon pepper
• 4 boneless, skinless chicken breast halves
• 4 tablespoons olive oil
• 1/3 cup dry white wine or red wine for a different taste
• 1 tsp basil
• 1 tsp minced garlic
• 1 (3-ounce) package sun-dried tomatoes, sliced
• 1 (14-ounce) can artichoke hearts, rinsed, drained and quartered
• 1 lemon, cut in half

Instructions

1. Place the thawed chicken breast 1 at a time between plastic wrap and pound with a mallot so that it is about 1/4 inch thick
2. In a shallow dish, combine flour and pepper; mix well. Dip chicken in flour mixture, coating completely.
3. In a large skillet, heat oil over medium-high heat. Add chicken, and sauté 3 to 4 minutes per side, or until golden. Stir in wine, sun-dried tomatoes, basil, garlic and artichokes.
4. Squeeze lemon over chicken and cook 2 to 4 minutes, or until sauce begins to glaze and no pink remains in chicken.

Buffalo Chicken Sandwich

 

Buffalo Chicken Sandwich

Ingredients

• 4 boneless, skinless chicken breast cut in half, if the breast are small use 6 breast
• 1/2 cup chopped celery (1 stalk)
• 1/2 cup blue cheese salad dressing (Bolthouse Yogurt Dressing or Light Blue Cheese Dressing)
• 2-3 tbsp hot pepper sauce (or to taste)
• 1/2 teaspoon paprika
• 1 (12- to 16-ounce) loaf Whole Wheat French bread

Instructions

1. Preheat oven to 350 degrees F.
    
2. Spray a  a 9- x 13-inch baking dish. Place chicken in the dish.  Cover with aluminum foil and bake 25 to 30 minutes, or until chicken is cooked through and juices run clear. Coarsely chop the chicken.
    
3. Place chicken in a large bowl and add celery, dressing, hot pepper sauce, and paprika; mix well.
    
4. Slice French bread in half lengthwise and hollow out bottom half, leaving 1/2 inch of bread around edges of crust. Fill with chicken salad and cover with top half of loaf. Slice into serving-sized portions.