Breakfast

Triple Berry Freeze

Triple Berry Freeze

Number of Servings 4 Ingredients 2 cups sparkling water 1 cup lemon sorbet 1/2 cup frozen raspberries 1/2 cup frozen blueberries 1/2 cup frozen blackberries   Instructions Place sparkling water and sorbet in a blender, and process until well blended. Add raspberries, blueberries, blackberries, and honey; process until mixture is smooth. Nutrition Information 106 Calories, 27g Carbohydrate, 2.8g Fiber, 4mg Sodium, 27mg Calcium

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Ham and Asparagus Frittata

Number of Servings 2 Ingredients 2/3 cup chopped 33%-less-sodium ham 1/2 cup shredded low-fat Jarlsberg cheese 1/4 teaspoon black pepper 1/8 teaspoon salt 3 large egg whites 2 large eggs Cooking spray 1/2 cup finely chopped onion 1/2 cup finely chopped bell pepper 1/2 cup (1-inch) slices asparagus 1/4 teaspoon Italian seasoning Instructions Preheat broiler.  Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk. Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 minutes. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges. Nutrition Information 251 Calories, 9.2g Fat, 31.3g Protein, 9.6g Carbohydrate, 2g Fiber, 247mg Cholesterol, 2.1mg Iron, 791mg Sodium, 373mg Calcium

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Yogurt Smoothie

Number of Servings 1 Ingredients 1 1/2 c. artificially sweetened vanilla-flavored nonfat yogurt 1 medium banana, peeled and sliced 3/4 c. frozen peaches 1 10-oz. container whole frozen strawberries (no sugar added) 1 tbsp. orange juice concentrate Instructions Combine all ingredients in a blender. Add enough ice to fill container; then purée until smooth. Nutrition Information 195 Calories; 1g Fat (2.4% calories from fat); 6g Protein; 44g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 72mg Sodium.

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Tofu Smoothie

Number of Servings 2 Ingredients 1 carton of 1% silken tofu (10.5 oz.–this is the reduced fat variety or substitute 8 oz. carton of low-fat yogurt, such as Dannon Light or Food Club Light flavor of choice) 1/2 ripe banana 2 1/2 cup strawberries, sliced and frozen 1 teaspoon vanilla extract (other extract flavors of choice can be used) Artificial sweetener to taste, if needed Instructions Freeze sliced fresh fruit on a cookie sheet (bananas, strawberries, and peaches are great!), then store frozen fruit in a plastic freezer bags until ready for use. Place tofu (or yogurt) and 1/2 banana (or fruit juice) in blender and blend until smooth (add artificial sweetener if desired). Gradually add frozen fruit pieces and blend until smooth. Nutrition Information 157 Calories; 3g Fat (14.2% calories from fat); 12g Protein; 24g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 143mg Sodium.

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Summertime Shake

Number of Servings 2 Ingredients 2 cups milk 2-3 ice cubes 1 package Sugar-Free Strawberry/Banana Jell-O 1 banana 1/4-cup pineapple Preparation Time 10 min Instructions Mix everything in a blender and enjoy! Other fruits of choice can be substituted. (Check the First Place “Live-It Plan” for quantity needed for one fruit serving.) Jell-O flavors of choice can also be substituted. Nutrition Information 231 Calories; 9g Fat (33.5% calories from fat); 10g Protein; 28g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 214mg Sodium.

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Peach Coffee Cake

Peach Coffee Cake

Number of Servings 8 Ingredients 1-1/2 cups flour 2 teaspoons baking powder 2 tablespoons sugar 1/4 cup powdered milk 1/2 cup applesauce 3 tablespoons margarine, softened 3 egg whites 1 teaspoon vanilla 1 15-ounce can peaches (no sugar added), drained and diced, reserve 1/4-cup juice Streusel Topping: 3 tablespoons flour 1 tablespoon margarine 1/2 teaspoon cinnamon 2 teaspoons sugar Instructions Preheat oven to 350 degrees. Mix flour, baking powder, sugar, and dry milk together and set aside. Cream margarine, egg whites, applesauce and vanilla with mixer on low speeds. Add peaches and beat 30 seconds. Add flour mixture and pour into 8-3/4″ pie plate that has been sprayed with cooking spray. Cream together topping with a fork until crumbly and sprinkle over top. Bake at 350 degrees for 40-45 minutes. Cool and serve. Nutrition Information 217 Calories; 5g Fat (20.2% calories from fat); 5g Protein; 38g Carbohydrate; 2g Dietary Fiber;

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Fruit/Dairy Smoothie

Serving Size 1 Number of Servings 1 Ingredients 8 oz Fat Free Milk (or yogurt) 3/4 C Strawberries 1/2 Med Banana 8 Ice Cubes (8 oz water) Preparation Time 10 min Instructions Pour all the ingredients into a blender & process until you achieve the desired consistency. I actually end up adding more ice because I like my smoothies very thick – almost like a milkshake Nutrition Information 167 Calories; 1g Fat (5.4% calories from fat); 9g Protein; 33g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 125mg Sodium

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Apple Strudel

Number of Servings 8 Ingredients 1 cup applesauce (no sugar added) 1 apple, peeled, cored and thinly sliced 2 Tbsp. raisins 2 tsp sugar Cinnamon and nutmeg to taste 1 (10-count) can low-fat biscuits 8 tsp. light margarine Instructions Spray cookie sheet with non-stick spray and open dough onto sheet, pressing out to make crust. Combine first five ingredients. Spread apple mixture evenly onto dough. Roll up like a jelly roll. Spread 8 tsp. diet margarine on top and bake until golden brown (about 5 minutes). Let cool. Nutrition Information 125 Calories; 3g Fat (22.7% calories from fat); 2g Protein; 23g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 48mg Sodium.

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Tropical Muffins

Number of Servings 12 Ingredients 1-3/4 cup all-purpose flour sugar substitute to equal 3/4 cup sugar 2 teaspoons baking powder 1/4 teaspoon baking soda 1/2 teaspoon salt 1/4 cup unsweetened grated coconut 3 medium-size ripe bananas, mashed 1/3 cup reduced-calorie margarine, melted 1 egg, beaten 1 teaspoon grated orange rind 1/3 cup unsweetened orange juice vegetable cooking spray Instructions Sift together flour, sugar substitute, baking powder, soda and salt in a large bowl; stir in coconut, and make a well in center of mixture. Combine bananas, margarine, egg, orange rind, and juice; add to dry ingredients, stirring just until dry ingredients are moistened. Spoon batter into muffin pans coated with cooking spray, filling two-thirds full. Bake at 375 degrees for 25 to 30 minutes or until lightly brown. Nutrition Information  137 Calories; 4g Fat (27.9% calories from fat); 3g Protein; 22g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 265mg Sodium.

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Vegetable Fritatta with Cheese

Number of Servings 4 Ingredients 8 slightly beaten eggs 1 cup frozen whole kernel corn 1 tbsp. snipped fresh basil or 1 tsp. dried basil, crushed 1/3 cup thinly sliced green onions 2 tbsp. olive oil 3/4 cup chopped plum tomatoes 1/2 cup chopped zucchini 1/2 cup shredded cheddar cheese Instructions Combine eggs and basil in a medium bowl and set aside. Heat oil in a large skillet; add corn, zucchini and green onions. Cook and stir for 3 minutes, and then add tomatoes. Cook uncovered over medium heat for about 5 minutes or until vegetables are crisp-tender, stirring occasionally. Pour egg mixture over the vegetables in the skillet. Cook over medium heat. As the mixture sets, run a spatula around edge of skillet, lifting egg mixture so that the uncooked portion flows underneath. Continue cooking and lifting edges until this egg mixture is almost set (the surface will be

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