Gatorade Smoothie

• 1 4 oz. container of strawberry nonfat yogurt
  
  
• 1 cup frozen strawberries
  
  
• 1 cup frozen blueberries
  
  
• 1 cup frozen cherries
  
  
• 2 cups orange juice
  
  
• 1 cup fruit punch Gatorade
  
  

Purée all ingredients in a blender until smooth.

Makes 4 servings.

NUTRITIONAL INFO
Calories 138.4
Fat .7 grams
Carbohydrates 32.4 grams
Protein 2.5 grams

Chicken Enchilada Casserole

Ingredients

3 lbs. boneless skinless chicken breast
18 corn tortillas, medium
3 cups enchilada sauce
5 cups colby and monterey jack cheese, shredded
1 cup onions

Directions

Preheat oven to 350 degrees.
Boil the chicken in water until done. Drain & chop into small pieces.
Chop onion.
Spray a 13x9" pan with cooking spray.
Dip tortillas in the enchilada sauce one at a time, making sure they are completely covered with sauce.
Layer covered tortillas in the bottom of the pan, it should take six.
Add a layer of chicken, onion & cheese. You don't want the tortillas to be completely covered with any one of the ingredients but you should put about half of the chicken & onion & about 1/3 of the cheese.
Add a another layer of the tortillas dipped in sauce.
Press down gently all over the pan.
Add the remaining chicken, onion and cheese mixture.
Add remaining layer of tortillas dipped in sauce & press down gently again all over the pan.
Add the remaining cheese on the top.
Bake for 30-45 minutes, until cheese is bubbly, starting to brown and the casserole is hot all the way through.

Number of Servings: 16

Nutritional Info

• Servings Per Recipe: 16
• Amount Per Serving
• Calories: 268.7

• Total Fat: 10.7 g
• Cholesterol: 69.4 mg
• Sodium: 731.7 mg
• Total Carbs: 17.0 g
• Dietary Fiber: 2.3 g
• Protein: 25.8 g

Peanut Butter Banana Smoothie

INGREDIENTS
1/2 cup low-fat plain or vanilla yogurt
1 medium banana, quartered
2 tablespoons peanut butter
1-1/2 tablespoons honey
1/4 cup ice cubes
1/2 cup non-fat milk

DIRECTIONS
1. Purée all ingredients in a blender until smooth.
serves 2

NUTRITION INFO (per serving)
Calories: 229.9
Fat: 9.4 g
Carbohydrates: 30.3 g
Protein: 9.7 g

Slow Cooker Fiesta Black Bean Soup

Ingredients
6 cups of Chicken Broth (Low Sodium & Fat Free)
3/4 lb Potatoes, peeled and diced
16 oz of Black Beans, drained
12 oz Corn, fresh or frozen
1/2 lb ham, diced
1/2 of an onion, diced
4 oz of chopped Jalapeno Peppers
2 cloves garlic, minced
2 tsp dried oregano leaves
2 tsp dried cilantro leaves
1 and 1/2 tsp dried thyme leaves
1 tsp ground cumin
sour cream for garnish
diced green or red peppers for garnish


Directions
Throw all ingredients together (expept for garnish) in a crock-pot. Cover on LOW 8 to 10 hours or on HIGH 4 to 5 hours. Garnish if desired.

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 164.0

• Total Fat: 2.2 g
• Cholesterol: 10.8 mg
• Sodium: 899.0 mg
• Total Carbs: 26.0 g
• Dietary Fiber: 6.7 g
• Protein: 11.8 g

Cream Chesse and Salsa Pinwheels

Ingredients

4 fat free white flour tortillas
8 tbsp light cream cheese
8 tbsp salsa

Directions
Let cream cheese sit out until room temperature. (For a quickie, you can put it in the microwave for a couple seconds until soft)
Mix cream cheese and salsa together until easily spreadable.
Place 2 tbsp of mixture on each of the 4 tortillas and spread across each entirely.
Secure with toothpick, place in refrigerator, and let chill. (the chilling may be omitted if preferred)
Remove rolls from refrigerator and slice to 1 inch thickness.
Makes 24 slices, serves approximately 4.


Number of Servings: 4

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 125.0

• Total Fat: 3.3 g
• Cholesterol: 7.5 mg
• Sodium: 475.0 mg
• Total Carbs: 20.0 g
• Dietary Fiber: 1.5 g
• Protein: 4.5 g

Light Coleslaw

Ingredients

3 cups finely shredded crisp green cabbage
1/4 cup minced onion
1 small carrot, shredded
1/3 cup mayonnaise
1 Tbsp. vinegar
2 tsp. sugar
1/2 tsp. salt
1/2 tsp. celery seed

Directions

Put cabbage, onion and carrot in a bowl.
Prepare the dressing with the remaining ingredients and stir well to dissolve the sugar. Pour over cabbage and toss lightly. Serves 6

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 71.7

• Total Fat: 4.5 g
• Cholesterol: 3.4 mg
• Sodium: 299.1 mg
• Total Carbs: 7.9 g
• Dietary Fiber: 1.2 g
• Protein: 0.8 g

Grilled Sweet-and-Sour Chicken Packets With Rice

Ingredients
4 boneless skinless chicken breasts (about 1 1/4 lb)
1/2 cup sweet-and-sour sauce
1 can (8 oz) pineapple chunks, drained
1/2 medium green pepper, cut into strips
1/2 medium yellow pepper, cut into strips
1/2 medium red pepper, cut into strips
1/2 small onion, cut into small wedges
1/2 cup (dry) white rice
1/2 cup (dry) brown rice

Directions
1. Heat gas or charcoal grill. Cut four 18x12-inch pieces of heavy-duty foil; spray with cooking spray.
2. Cook rice according to directions.
3. On one side of each foil piece, place 1 chicken breast. Top each with 1 tablespoon sweet-and-sour sauce and one-fourth of the pineapple, bell pepper and onion. Top with remaining sauce.
4. Fold foil over chicken and vegetables so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for heat expansion. 5. When grill is heated, place packets on gas grill over medium heat or on charcoal grill over medium coals; cover grill. Cook 15 to 20 minutes, rotating packets 1/2 turn after 10 minutes, until juice of chicken is clear when center of thickest part is cut (170°F). Place packets on plates. Cut Fold back foil. Serve over rice.

Number of Servings: 4

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 541.3

• Total Fat: 3.6 g
• Cholesterol: 136.9 mg
• Sodium: 289.9 mg
• Total Carbs: 61.6 g
• Dietary Fiber: 2.5 g
• Protein: 58.8 g

Seared Pork Chops

Ingredients

• 2 pork chops, about 3 oz. each (not including bone)
  
  
• olive oil
  
  
• salt
  
  
• pepper
  
  
• spices of your choice

Directions
1. Preheat your oven to 450 F.

2. Heat a cast iron skillet or other heavy, ovenproof pan over medium-high heat. Lubricate your pork chops with the oil all over. Season with salt, pepper, and your favorite spices. Some good ones to try: cumin, coriander seed, garlic powder, cayenne pepper, and chipotle pepper powder.

3. Sear the chops on each side in the pan until golden, about 2 - 3 minutes per side. Then, put the skillet in the oven until the chops are cooked through.

4. Allow to rest for 5 - 10 minutes before serving.

Serves 2.

Sweet Potato Custard

Serves: 6

Sweet potatoes and bananas combine to make flavorful, low-fat custard.

INGREDIENTS
1 cup mashed cooked sweet potato
1/2 cup mashed banana (about 2 small)
1 cup evaporated skim milk
2 tablespoons packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 teaspoon salt
1/4 cup raisins
1 tablespoon sugar
1 teaspoon ground cinnamon

DIRECTIONS
1. In a medium bowl, stir together sweet potato and banana.
2. Add milk, blending well.
3. Add brown sugar, egg yolks, and salt, mixing thoroughly.
4. Spray a 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.
5. Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.
6. Bake in a preheated 325º F oven for 40-45 minutes or until a knife inserted near center comes out clean.

NUTRITION INFO (per 1/2-cup serving)
Calories: 150.2
Fat: 5.3 g
Carbohydrates: 21.8 g
Protein: 4.4 g

Slow-Cooker Salsa Chicken

Ingredients

4 boneless, skinless chicken breasts 1 cup salsa 1 package reduced sodium taco seasoning 1 can reduced fat cream of mushroom soup (condensed) 1/2 cup reduced fat sour cream Directions Add chicken to slow cooker. Sprinkle taco seasoning over chicken. Pour salsa and soup over chicken. Cook on low for 6 to 8 hours. Remove from heat and stir in sour cream. Serve with rice. NOTES: You may use half the packet of taco seasoning (I have started doing this to reduce sodium content myself) Some slow cookers cook faster than others. Mine is a true slow cooker (have had it over 10 years.) The newer ones cook a bit faster and you may have to adjust your cooking time based on that! Number of Servings: 6 Nutritional Info Servings Per Recipe: 6 Amount Per Serving Calories: 157.2 Total Fat: 3.3 g Cholesterol: 63.4 mg Sodium: 654.2 mg Total Carbs: 6.7 g Dietary Fiber: 0.9 g Protein: 24.3 g

Banana Walnut Protein Muffins

Ingredients

1 cup white flour 1/2 cup wheat flour 1/3 cup vanilla protein mix 2/3 cup Splenda 1 cup milk 1/4 cup olive oil 1/2 cup walnuts 2 tsp baking powder 1 beaten egg 2 bananas, mashed Directions Peel bananas, mash with fork. Mix ingredients and pour into muffin tin. Do not use paper muffin cups. Bake at 400 degrees for 20 minutes. Number of Servings: 12 Nutritional Info Servings Per Recipe: 12 Amount Per Serving Calories: 218.0 Total Fat: 13.8 g Cholesterol: 24.0 mg Sodium: 104.1 mg Total Carbs: 20.2 g Dietary Fiber: 1.3 g Protein: 5.5 g