Teriyaki-Glazed Salmon, About 381 Calories

4 Servings

• 1 tablespoon sesame seeds
• 1/2 cup reduced-sodium soy sauce
• 1/2 cup unsweetened pineapple juice
• 1 1/2 tablespoons finely chopped fresh ginger
• 3 tablespoon Splenda brown sugar
• 1 tbsp garlic
• 2 strip(s) lemon zest
• 4 (6-ounce) salmon filets
• Olive oil for brushing
• 1/4 teaspoon(s) freshly ground black pepper

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Directions

1. Toast sesame seeds in a nonstick skillet over medium heat 2 to 3 minutes, tossing seeds frequently until lightly toasted and fragrant. Remove and cool.
2. Combine 1/2 cup soy sauce, pineapple juice, ginger, sugar, garlic, and lemon zest in a medium saucepan and bring to a boil. Simmer 10 minutes, or until reduced to 1/2 cup. Remove from heat and stir in toasted sesame seeds; put glaze aside to cool.
3. Heat grill to medium high and oil the grill rack. Reduce heat to medium - low.  Brush salmon with olive oil and season with pepper. Grill fillets 4-5 minutes. Carefully turn fillets, brush with teriyaki glaze, and continue to grill until flakes easily and is done. 
4. If you are afraid of the fish flaking and falling through, you can cook it on foil, spray the foil with cooking spray or lightly brush with olive oil

Chipotle Burgers

• 1 - 2 pounds lean ground turkey
• 1 1/2 teaspoon ground chipotle chile pepper (use 2 tsp if using 2 pounds of meat)
• 1/2 onion finely diced
• A few dashes of Worcestershire Sauce
• 4 slices (1 oz.) Monterey jack cheese, reduced fat if you can find it
• 4 whole wheat hamburger buns, split and toasted
• 1 cup mild or medium salsa

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Directions

1. In large bowl, with hand, mix meat, chipotle, sauce and onion until blended, but do not over mix. Shape beef mixture into four.
2. Heat grill to high, When grill is heated to high, Lightly spray grill grates with cooking spray, and reduce to low and add patties
3. Turn once while cooking. Top each burger with 1 slice cheese and melt
4. To serve, place burgers on buns and top with salsa.

BBQ, Blue Cheese Stuffed Burgers with Roasted Red Pepper Sauce

• 2 pound(s) ground lean turkey
• 2 tablespoons plus 2 teaspoons Worcestershire sauce
• 1 tsp and 1/8 divided ground pepper to taste
• 4 ounce(s) blue cheese (or other soft cheese, such as Brie)
• 1 cup quick oats
• Cooking Spray
• 8 whole wheat buns
• 2 cups packed baby spinach
• 2 tomatoes, cut into 8 slices
• 1/2 sliced onion (in rings)
• Sautéed mushrooms (Optional) (sautee in a sprayed skillet or wrap in foil and cook on the grill for about 5 minutes or until heated through and softened)
• 2 tbsp Grainy mustard

Roasted Red-Pepper Sauce:

• 1 cup plain Greek yogurt
• 1 jar rinsed and drained roasted red peppers (about 12 ounces)
• 1/2 teaspoon white wine vinegar
• 1/8 teaspoon ground pepper
• 1/4- 1/2 onion (depending on preference)

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Directions

1. Heat grill to high. In a large bowl, gently fold together meat, Worcestershire sauce, oats, grainy brown mustard and 1 teaspoon pepper. Form into 8 equal-size patties.
2. Shape cheese into 8 equal-size disks. Press a small indentation in the center of each meat mound. Place cheese in well; wrap meat around cheese, pinching to seal and reform patties ensuring that none of the cheese is exposed.
3. Lightly spray grill grates. Place burgers on grill and reduce to low; cover. Cook until grill marks are visible on first side, 4 to 6 minutes. Turn burgers with a spatula; cook until done.
4. To serve, layer bottom of buns with spinach, burgers, tomato, onion and mushrooms, if using, dividing evenly. Spread top bun with roasted red-pepper sauce, as desired.
5. To make Roasted Red-Pepper Sauce: In a food processor, combine all ingredients and puree until evenly colored and almost smooth. Refrigerate, covered, if not using immediately. It is good to make it ahead of time as it will thicken in the refrigerator.

Optional-  It is really good with grill corn on the cob and the Roasted Red-Pepper Sauce is great on the corn too.

Barbecue Chicken Burritos, About 353 Calories

4 Servings

• 1 (2-pound) roasted chicken, skin discarded, meat removed from bones and shredded
• 1/2 cup prepared barbecue sauce
• 1 cup canned black beans, rinsed
• 1/2 cup frozen corn, thawed
• 1/4 cup plain Greek yogurt
• 4 piecess romaine lettuce
• 4 (10-inch) whole-wheat tortillas
• 2 limes, cut in wedges

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Directions

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and yogurt; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

Cobb Scrambled Eggs

Ingredients

• 6 eggs
• 1/8 teaspoon black pepper
• 1 avocado, cut into chunks (see Tip)
• 1/2 cup chopped cooked chicken
• 2 slices turkey bacon reduced sodium, crisp-cooked and crumbled
• 1/4 cup crumbled blue cheese
• 1/4 cup chopped green onions

Instructions

1. In a medium bowl, beat eggs with pepper. Coat a skillet with cooking spray and heat over medium-high heat. Add eggs to skillet and scramble, stirring occasionally, until set.

2. Reduce heat to low and top eggs with avocado, turkey, bacon, blue cheese and onions; cover and let sit 2 to 3 minutes, or until heated through.

Chunky Homemake Apple Sauce

Ingredients

• 8 apples, peeled, cored, and cut into thin slices
• 3/4 cup apple juice, no sugar added
• 1/2 cup packed Splenda brown sugar
• 1 cinnamon stick

Instructions

1. In a soup pot, combine all ingredients. Bring to a boil over medium-high heat.
    
2. Reduce heat to medium-low, cover, and  simmer for 50 to 60 minutes, or until desired texture, stirring occasionally.
    
3. Remove cinnamon stick. Mash with a fork if needed, Allow applesauce to cool then cover and chill until ready to serve

Apple Nut Muffins

Ingredients

• 2 cups whole wheat flour
• 1/2 cup Splenda sugar
• 3 teaspoons baking powder
• 1 1/2 teaspoons ground cinnamon, divided
• 2 eggs
• 3/4 cup skim milk
• 1 medium apple, peeled, cored, and finely chopped (about 1 cup)
• 6 tablespoons I Can't Belive It's Not Butter Light, melted or Smart Balance
• 1/3 cup chopped walnuts
• 1/4 cup packed Splenda brown sugar

Instructions

1. Preheat oven to 375 degree F. Coat a 12-cup muffin pan with cooking spray.
    
2. In a large bowl, combine flour, sugar, baking powder, 1 teaspoon and cinnamon; mix well.
    
3. In another large bowl, beat eggs with milk. Stir in chopped apple and melted butter. Add apple mixture to flour mixture and stir just until moistened. (Batter will be very stiff.) Fill muffin cups 2/3 full with batter, distributing evenly.
    
4. Combine walnuts, brown sugar, and remaining 1/2 teaspoon cinnamon; mix well. Sprinkle nut mixture evenly over batter.
    
5. Bake 20 to 25 minutes, or until a wooden toothpick inserted in center comes out clean. Immediately remove from muffin pan. Serve warm