LOW-FAT EGGNOG

(Makes 7&1/2-cup servings)

Ingredients
1/2 cup liquid egg substitute
3 cups skim milk
2 teaspoons vanilla
2 teaspoons rum or brandy flavoring
3 to 4 individual packets sugar substitute
Drop of yellow food coloring
Ground nutmeg

Directions
Combine all ingredients, except nutmeg, in blender. Cover and blend on high speed until frothy. Chill thoroughly. Sprinkle with ground nutmeg before serving.

Nutritional Info (per serving)
(Nutrient data per serving: 58 calories, 0.8 gram fat, 5.7 grams protein, 1.9 milligrams cholesterol.)

ALL SEASON GRILLED CHICKEN

Recipe By :Easy Everyday Cooking
Serving Size : 4 Preparation Time :0:00
Categories : Breasts Broil
Grill

Ingredients
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups chili sauce
3/4 cup red wine vinegar
1 1/2 tablespoons prepared horseradish
2 cloves garlic -- halved
1 teaspoon salt
4 skinless boneless chicken breast halves

Directions
1. Mix chili sauce, vinegar, horseradish, garlic and salt in a bowl. Reserve 1/2 of the marinade. Add chicken to bowl; turn to coat. Cover, marinate in refrigerator for about 5 minutes.

2. Preheat grill or broiler. Remove chicken from marinade; discard marinade in bowl. Place chicken on grill or on broiler pan.

3. Grill or broil chicken, turning and basting frequently with half the reserved marinade, until juices run clear when meat is pierced with a knife, about 30 minutes.

4. Heat remaining reserved marinade in a small saucepan, stirring occasionally. Serve hot alongside chicken.

Nutritional Info (per serving)
Per Serving (excluding unknown items): 159 Calories; 2g Fat (8.8% calories from fat); 28g Protein; 8g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 650mg Sodium. Exchanges: 4 Lean Meat; 0 Vegetable; 1/2 Other Carbohydrates.

Low-Fat Spinach & Rice Soup

Ingredients
1 10 oz. box frozen chopped spinach
1 c. basmati rice
1 small onion, finely chopped
1 c. vegetable broth
8 cs. water
1/2 tsp. garlic powder
Pepper to taste
6 ozs. plain or lemon soy yogurt (about 3/4 cup)

Directions
Place all the ingredients, except the soy yogurt, in a large pot and cook over medium heat for 30 minutes. Add yogurt and cook another 5 minutes.
Serve warm.
Makes 8 servings.

Nutritional Info (per serving)
Calories...118...Fat...1 g...Fiber...2.1 g.

Protein Pancake

4 egg whites
1 scoop protein powder
¼ cup unsweetened applesauce

Mix ingredients together in mixing bowl. Use cooking spray in pan and pour mix into pan to cook. Use Cinnamon and Splenda to taste.


Protein Nutrition Bar

A nice snack at a mere fraction of the cost of packaged protein bars and none of the glycerin, preservatives, or sugar, these low-fat bars are rich in fiber and taste great. Served with a protein drink, they make a well-balanced meal.

Ingredients
3 1/2 cups quick oats
1 1/2 cups powdered nonfat milk
1 cup sugar-free pancake syrup
2 egg whites, beaten
1/4 cup orange juice
1 teaspoon vanilla
1/4 cup natural applesauce*
4 scoops chocolate protein powder**

Directions
Preheat oven to 325 degrees. Mix all dry ingredients in bowl and blend well. In separate bowl, combine egg whites, orange juice, applesauce, and sugar-free syrup. Blend well. Stir liquids into dry ingredients until mixed. The consistency will be thick and similar to cookie dough. Spread batter on baking sheet coated with nonstick spray, or use a 9x12 baking dish if you want a thicker serving. Bake until edges are crisp and browned. Cut into 10 bars and store in an airtight container or freeze. *If you find you want a moister consistency, add a little more applesauce to the recipe.

Nutritional Info (per serving)
Calories - 140
Carbohydrates - 23 grams
Protein - 15 grams
Fat - .5 grams
Fiber - 4 grams

**The brand of protein used in this recipe contains 200 calories, 4 grams carbs, 44 grams protein, 2 grams fat, and 2 grams fiber.

Healthy Greek Pizza

The following Greek pizza uses lean turkey and the Mediterranean flavors of tomatoes, olives, lemons and feta cheese.

Ingredients
1/2 lb. turkey, cut into thin strips
2 cups thinly-sliced onion
1/4-cup finely chopped flat-leaf parsley
1 tsp. lemon pepper
1 tsp. minced garlic
1 tsp. dried oregano
2 tsp. extra virgin olive oil - (optional)
2 10-inch pizza shells or low-carb pizza crust from any health food store
1 cup chopped tomatoes
6 Kalamata olives, pitted and slivered (optional)
4 oz. Fat free feta cheese, crumbled

Instructions
1. Preheat oven to 450 degrees.
2. In large bowl, combine turkey, onion, parsley, lemon pepper, garlic and oregano.
3. In large, non-stick skillet, over medium-high heat, sauté mixture in oil 5 to 7 minutes, or until turkey is lightly browned and no longer pink in center. Place pizza shells/crust on large baking sheet. Top with turkey mixture, tomatoes, olives and cheese.
4. Bake for 10 to 12 minutes, until the crust is heated through and the cheese slightly melted.

Teriyaki Flank Steak

Prep: 10 min + Marinating
Grill: 15 min
Yield: 6 servings

Ingredients
2/3 cup reduced- sodium teriyaki sauce
¼ cup water
¼ cup honey
1 tablespoon cider vinegar
1 ¾ teaspoon ground ginger
1 ½ teaspoon grated orange peel
1/8 teaspoon pepper
4 garlic cloves, minced
4 teaspoon sesame oil
1 beef flank steak (1 ½ pounds)
1 green onion, chopped

Instructions
In a small bowl, combine the first seven ingredients. Transfer ¾ cup marinade
to a large resealable plastic bag; add garlic and sesame oil. Score surface of
flank steak, making diamond shapes ¼ in deep; place in bag. Seal and turn to
coat; refrigerate remaining marinade for basting.

Coat grill rack with nonstick cooking spray before starting the grill. Drain
and discard marinade from the steak. Grill, uncovered, over medium heat for 7-
10 minutes on each side or until meat reaches desired doneness (for medium-rare,
a meat thermometer should read 145; medium 160; well done, 170), basting
occasionally with 3 tablespoons of the reserved marinade. Let stand for 5
minutes, slice across the grain. Heat remaining marinade; serve over beef.
Sprinkle with green onion.

Nutrition Facts: 3 ounces cooked beef equals 220 calories, 10 g fat (4 g
saturated fat), 54 mg cholesterol, 352 mg sodium, 9 g carbohydrate, trace fiber,
23 g protein.



BBQ Veggie Burgers

Servings:4

Ingredients
2 cups quick oats
2 egg whites (large eggs)
1/2 cup BBQ sauce
1/2 cup water
dash of garlic powder
dash of dried onions or onion powder
1/2 cup diced cabbage
1 1/2 cups grated carrots

Instructions
Preheat oven to 400. Spray cookie sheet with just a little nonstick
cooking spray or use parchment paper.
Mis all ingredients together, shape into burgers, and bake on cookie
sheet for about 20 minutes or until slightly browned and hold shape.

You can serve these just like regular burgers and put any fixings
you want ont hem. They mocrowave and freeze easily.

Nutrition values (I used eggbeaters and Low carb BBQ sauce:
Calories 200
Fat 2.5 (the good fats fromt he oats)
Sat. Fat 0
Cholesterol 0
Sodium 450
Carbs 35
Fiber 5
Sugars 6
Protein 8


Easy Greek Tomato and Cucumber Salad

Prep 10 min Total 10 min

Ingredients
2 cups chopped cucumber (about 1 large)
2 medium tomatoes cut into chunks
½ cup coarsely chopped green peppers
½ cup thinly sliced red onions
½ cup Athenos Tradiotional Fat Free Crumbled Feta Cheese
¼ cup Kraft Greek Vinagrette Dressing
½ tsp grated lemon peel

Instructions
Toss all ingredients

Serve immediatley, or cover and refrigerate until ready to serve.

Make 6 servings

Make ahead: let all the flavors blend in by making this salad ahead in
advance. Cover and refrigerate up to 24 hours before serving.



Spicy Barbeque Chicken

Prep/Total time 30 min

Ingredients
2 garlic clove, minced
1 tablespoon canola oil
½ cup chili sauce
3 tablespoons brown sugar (substitute sugar)
2 teaspoons salt- free seasoning blend, divided
¾ teaspoon cayenne pepper, divided
2 teaspoons ground mustard
2 teaspoons chili powder
8 boneless skinless chicken breast halves (4 ounces each)

Instructions
In a small saucepan, saute garlic in oil for 1 minute. Add the chili sauce,
brown sugar, 1-teaspoon seasoning blend and ¼ teaspoon cayenne. Bring to a boil;
cook and stir for 1 minute. Remove from the heat; set aside.

Prepare grill for indirect heat. Coat grill rack with nonstick cooking spray
before starting the grill. Combine the mustard, chili powder, and remaining
seasoning blend and cayenne; rub over chicken. Grill covered, over indirect
medium hot heat for 3 minutes. Turn and baste with chili sauce mixture. Grill
6-8 minutes longer or until juices run clear, basting occassionally.

Yield: 8 serving

Nutrtion Facts; 1 chicken breast half equals 179 caloreis, 5 g fat (1 g
saturated faaaat), 63 mg cholesterol, 295mg sodium, 10 g carbohydrate, trace
fiber, 23 g protein.


Orange Roughy Italiano

Ingredients
2 cups sliced zucchini
½ cup thinly sliced onion
1 teaspoon dried oregano
1 tablespoon olive oil
4 orange roughly fillets (4 ounces each)
¼ teaspoon salt
1/8 teaspoon pepper
1 medium tomato, chopped
½ cup shredded Fat Free mozzarella cheese

Instructions
In a large nonstick skiller coated with nonstick cooking spray, saute the
zucchini, onion and oregano in oil for 5 minutes or until onion is tender.

Sprinkle the fillets with salt and pepper; place over zucchini mixture.
Sprinkle with tomato. Reduce heat; cover and simmer for 10 minutes or until fish
flakes easily with a fork. Sprinkle with cheese; cover and let stand for 2
minutes or until cheese is melted.

Nutrtion facts: 1 serving equals 167 calories, 7g fat (2 g saturated fat), 31
mg cholesterol, 290 mg sodium, 5 g carbohydrate, 2 g fiber, 21g protein.

Citrus-Grilled Halibut

Ingredients
1 pound halibut (or comparable white fish such as haddock), skinned
4 cloves chopped garlic
2 lemons
2 limes
freshly ground pepper (1-2 teaspoons; to taste)
nonstick cooking spray (or olive oil if you prefer)

Instructions
Heat the grill to medium-high. Spray a large piece of aluminum with nonstick cooking spray, and turn it up
along the edges. Cut the lemons and limes in half and squeeze all of the juice into a large measuring cup, being careful to remove any seeds. Peel and chop the garlic. Then, whisk the juices, garlic, and pepper together. Pour about one-quarter of the mixture into the aluminum foil; place the fish on top; and then pour the rest of the liquid over the fish. Loosely wrap it up, folding over the foil to keep the moisture in while grilling but with enough openings for the juice to mostly evaporate. Grill for about 5 minutes on one side and then open the foil to flip the fish once mid-way through, for a total of 10 to 15 minutes until cooked through (time will vary depending on grill temperature and thickness of the fish).

Yield: 3 servings.

Nutrtion Facts; 182 calories 32 g protein 3.5 g fat (.5 g saturated fat) 5 g carbohydrate Portions: 2 Proteins

Weet Potato /Yam Pancake

Ingredients
2 scoops of protein powder
1 medium sweet potato
3 egg whites
1/2 teaspoon cinnamon
2 tablespoons oatmeal

Instructions
Pierce sweet potato/yam and wrap in paper towel. Microwave 3-5 mins. Remove sin and mash with ingredients. Mix well, and pour onto heated skillet. Cook 2-3 mins. on each side. Serve warm with sugar free syrup or sugar free jelly.

Tuna Wrap

Ingredients
1 scoop of protein powder
1 - 6 oz. can tuna fish (in water)
2 tsp. hot sauce
1 wheat flour tortilla
Lettuce (optional)
Salsa (optional)

Instructions
Combine tuna and hot sauce in bowl. Microwave the tortilla for 10-15 secs. Spoon mixture onto the center of the tortilla and add condiments of your choice. Wrap the sides together and enjoy!!

Protein Delight!!

Ingredients
½ Cup Dry Oats
2 Scoops of chocolate chip Protein Delite (Made by Scitec Nutrition) www.scitecnutrition.com
Optional 2-3 strawberries

Instructions
Mix ingredients and add just enough water to mix the powder until it looks like pudding. Tastes great for the chocolate lovers!

Diet Mashed Potatoes (Serves 2)
Ingredients
2 cups cauliflower florets
1/2 ounce butter-flavored spray
1/2 ounce fat-free half-and-half
Pinch salt
Pinch freshly ground black pepper

Instructions
Steam or microwave the cauliflower until soft. Puree in a food processor, adding the butter spray and the half-and-half to taste. Season with salt and pepper.

Nutritional Information:
81 calories
6 g total fat (2 g sat)
4 mg cholesterol
5 g carbohydrate
2 g protein
3 g fiber
82 mg sodium

Chipotle Orange Sweet Potatoes

Ingredients
4 large sweet potatoes
1 small can of chipotle peppers in adobo sauce (you will be using 2 tablespoons
of the adobo sauce in the recipe)
juice of 1 orange

Instructions
Heat oven to 375 degrees.
Bake sweet potatoes directly on oven racks for 1 hour, or until tender when
pierced with a fork.
Remove potatoes from oven, slice in quarters.
Carefully slide the potato skins off and discard.
(Careful -- the potatoes are very hot!)
Place potatoes in a large bowl and mash.
Add 2 tablespoons of adobo sauce to the potatoes and blend thoroughly. (If
your
tongue can take it and you want a more fiery and spicier dish, mix some chopped
chipotle peppers into the potatoes.)
Add the orange juice and salt. Mix until blended.
Makes 8 servings.

Nutritional Information:
Calories 112, Fat 0 g, Cholesterol 0 mg,
Sodium 311 mg,
Carbohydrates 26 g, Fiber 3 g, Protein 2 g.
Points 2.

Honey-Mustard Cod

Ingredients
cod fillets (4 ounces each)
1 tbsp. Dijon mustard
1 tbsp. coarse mustard
1 tbsp. nonfat yogurt
1 tbsp. nonfat mayonnaise
1 tbsp. honey

Instructions
Place the cod on a baking sheet coated with nonstick spray.
In a small bowl, combine the Dijon mustard, coarse mustard, yogurt, mayonnaise
and honey.
Divide the mixture among the fillets, covering the top surface of each.
Bake at 400 degrees for 20 minutes.
Lay a sheet of foil over the fish, turn off the oven, and let the fish stand for
5 minutes.
Makes 4 servings.

Nutritional Information:
Calories 122, Total fat 1.1g, Cholesterol 49mg.

Low Fat Veggie Dip

Ingredients
1 cup plain low-fat yogurt
3 green onions, chopped
1/4 teaspoon dill weed
1/8 teaspoon garlic powder
Dash of freshly ground pepper

Instructions
Combine all ingredients in bowl or blender. Refrigerate several hours.

Serve with raw vegetables.
Chewy Oatmeal Raisin
Bars
3/4 cup packed brown sugar
1/2 cup sugar
4 tablespoons margarine, softened
3/4 cup apple butter or applesauce
2 egg whites
2 tablespoons skim milk
2 teaspoons vanilla
1 1/2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt (optional)
3 cups oats (quick or old fashioned, uncooked)
1 cup raisins

Heat oven to 350 degrees.
Beat together sugars and margarine until well
blended.
Add apple butter, egg whites, milk, and vanilla; beat well.
Add combined flour, baking soda, cinnamon, and salt; mix well.
Stir in oats and raisins; mix well.
Dough will be moist.
Spread dough in ungreased 13 x 9 inch baking
pan.
Bake 25 to 30 minutes or until light brown.
Cool before cutting into bars.
Makes 32 bars.

Nutritional Information:
Calories 90, Protein 2g, Fat 2g, Fiber 1g, Chol 0mg.
Points 2.

Grilled Salmon Chipotle

Ingredients
2 4 oz. salmon steaks, about 1-inch thick
juice of 1 lime
1/2 cup tomato sauce, no salt added
1 chipotle pepper with sauce

Instructions
Marinate salmon steaks in lime juice for 2 hours.
Prepare salsa by adding tomato sauce and chipotle pepper to blender or food processor. Puree until smooth. Set aside.
Cook salmon steaks over glowing coals, 7 to 8 minutes on each side
until fish is cooked.
Serve hot with salsa.
Makes 2 servings.

Nutritional Information:
Calories 150, Fat 4 g, Cholesterol 40 mg, Sodium 78 mg, Fiber 1 g,
Carbohydrates 2 g.

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