Healthy Body

Ingredients:

1/4 cup fat-free egg product
1 1/2 cups all-purpose flour
1 cup whole grain cereal, slightly crushed
1/4 cup skim milk
1/4 cup canola oil
1 tablespoon grated lemon peel
2 teaspoons baking powder
1/2 teaspoon baking soda
1 container (6 oz) lemon fat-free yogurt
1/2 cup fresh or frozen (partially thawed) raspberries

Instructions:

In mixing bowl beat egg product, flour, cereal, milk, oil, lemon peel, baking powder, baking soda and yogurt until all dry ingredients are moistened. Gently fold in raspberries. Preheat oven to 400 degrees. Line muffin tin with baking cups. Fill cups 2/3 full of batter. Bake 15 to 18 minutes or until light brown.

Nutritional Information (approx):

Calories 190; Calories from Fat 60; Total Fat 6g; Saturated Fat 1/2g; Trans Fat 0g; Cholesterol 20mg; Sodium 340mg; Total Carbohydrate 30g; Dietary Fiber 2g; Sugars 12g; Protein 4g; Vitamin A 2%; Vitamin C 10%; Calcium 30%; Iron 25%

Ingredients:

1 medium onion, chopped
1/2 cup chopped green pepper
1/2 cup chopped sweet red pepper
2 tablespoons unsalted butter
6 cups diced cooked potatoes
2 cups cubed cooked turkey
1/8 teaspoon cayenne pepper
1/8 teaspoon ground nutmeg

Instructions:

In large skillet over medium heat melt butter. Add onion, green pepper and red pepper. Cook until fork tender. Add potatoes, turkey, cayenne pepper and nutmeg. Reduce heat to low, stirring occasionally, for 25 minutes or until heated through.

Nutritional Information (approx):

187 calories, 5 g fat, 0 saturated fat, 27 mg cholesterol, 66 mg sodium, 23 g carbohydrate, 0 fiber, 13 g protein.

Ingredients:

1 head cauliflower
1/2 cup water
1/2 cup Lite Mayonnaise
1 tablespoon Dijon Mustard
1/2 cup Reduced Fat Shredded Cheddar Cheese

Instructions:

Wash and cut cauliflower into 20 pieces. Place cauliflower in a large microwaveable dish and cover with water. Cover dish and microwave on high 10 minutes. Drain cauliflower well. In separate bowl mix mayonnaise and mustard together well. Place cauliflower back in dish and cover with mustard mixture. Cover top with cheese. Microwave until cheese has melted about 1 minute.

Nutritional Information (approx):

Calories 150; Total fat 13g; Saturated fat 3g; Cholesterol 10mg; Sodium 190mg; Carbohydrate 6g; Dietary fiber 3g Sugars 2g; Protein 4g; Vitamin A 0%DV; Vitamin C 35%DV; Calcium 8%DV; Iron 2%DV

Ingredients:

3 cups finely diced seedless watermelon
2 jalapeno peppers, seeded and minced
1/3 cup chopped cilantro
1/4 cup lime juice
1/4 cup minced red onion
Lite tortilla chips

Instructions:

In a glass bowl place watermelon, jalapenos, cilantro and onion. Mix together lightly. Add lime juice and toss to cover. Chill in refrigerator. Serve with lite tortilla chips.

Ingredients:

2 ripe bananas
1 cup low-fat cottage cheese
1 cup plain low-fat yogurt
2 eggs
1 tablespoon of lemon juice
3 tablespoons honey
1/4 cup flour
1 teaspoon vanilla

Instructions:

Place bananas, cottage cheese and yogurt in blender. Blend just long enough to breakup bananas. Add eggs, lemon juice, honey, flour and vanilla and blend on high until mixture becomes smooth. Be sure to scrap sides of blender to make sure all ingredients mix together and no banana chunks are left. Spray pie plate with canola non-stick spray. With rubber spatula put all the banana mixture into pie plate. Make sure to spread it out evenly. Place pie plate on middle rack of preheated 350 degree oven. Bake for 30 minutes. Remove from oven and cool to room temperature. When pie has cooled place in refrigerator for 4 hours or overnight. Garnish top with a few banana slices just before serving.

Ingredients:

3 eggplant, peeled and thinly sliced
Egg beaters equivalent to 2 eggs
4 cups lite Italian seasoned bread crumbs
6 cups low fat no salt spaghetti sauce, divided
1 package (16 ounce) low fat mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil

Instructions:

Place egg beaters into small bowl. Place bread crumbs in a separate bowl. Take sliced eggplant and dip into egg, coating completely. Place slices in bread crumbs covering entire slice. Place slices on cookie sheet being sure not to layer slices. Bake in a preheated 350 degree oven for 7 minutes then flip slices and continue baking for 5 minutes more. Remove eggplant from oven. In a large oven safe dish spread enough spaghetti sauce to cover bottom of pan. Put eggplant slices in a single layer over sauce. Cover with cheeses. Continue to layer until all the sauce and eggplant have been used. Sprinkle basil over top of casserole. Return to oven and bake 30 minutes or until browned.

Ingredients:

2/3 cup boiling water
1 package (4-serving size) sugar free, low calorie lemon gelatin
Ice cubes
1/2 cup cold water
1-1/2 teaspoon lemon peel
2 tablespoon lemon juice
2 cups thawed fat free whipped topping
1 ready-to-use reduced fat graham cracker crumb crust
Lemon slices

Instructions:

Place gelatin in mixing bowl. Add boiling water and mix until all the gelatin has dissolved. Measure 1/2 cup of cold water and add ice to make 1 full cup. Pour cold water and ice into gelatin and stir until all the ice completely melts. Add lemon peel and lemon juice stirring well. Fold in Cool Whip and blend well. Cover and place in refrigerator for 15 minutes. Gelatin needs to be very thick when removed from refrigerator. Using a rubber spatula put gelatin mixture into crust being sure to spread evenly. Place back in the refrigerator overnight. Before serving garnish with lemon slices.

Ingredients:

2 cups vanilla fat-free yogurt
2 medium bananas cut into chunks
1 cup frozen strawberries
1 cup orange juice

Instructions:

Place banana chunks and strawberries in blender. Blend on low until broken up. Add yogurt and orange juice. Continue blending on high until mixture is smooth. Serve immediately.

Ingredients:

2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 small clove garlic, minced
Freshly ground pepper to taste
2 cups grated carrots
3 tablespoons chopped fresh dill
2 tablespoons chopped scallions

Instructions:

In large bowl combine grated carrots, chopped dill and chopped scallions. In separate bowl mix together lemon juice, olive oil, garlic and pepper. Pour liquid over carrot mixture. With two forks toss carrot mixture being sure to coat well. Refrigerate until ready to serve.

Ingredients:

1 cup chopped carrots
1 cup chopped celery
3/4 cup chopped onions
3 tablespoon canola oil
2 cans (14-1/2 oz. each) fat-free reduced-sodium chicken broth
1/2 teaspoon pepper
4-1/2 cups broccoli florets
1/2 cup instant white rice, uncooked
2 cups milk
1/4 cup lite parmesan cheese (grated)

Instructions:

Put canola oil in large pan over medium heat. Heat oil until a few drops of water sizzle when added. Place carrots, celery and onion in pan. Cook for about 5 minutes being sure to stir often to keep from sticking. Stir in chicken broth and pepper. Bring to a rapid boil. Reduce heat to low. Stir in broccoli and rice. Simmer about 15 minutes or until vegetables are fork tender. Pour broccoli mixture into blender a little at time and puree. Put broccoli puree back in pan and add milk and cheese. Cook on low heat until cheese is completely melted and puree is heated through.