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Baked Apple Cherry Oatmeal
Prep Time: 10 min.
Cook Time: 50 min.
Makes 8, 3/4 cup servings
2 cups raw apples, chopped
2 2/3 cup old-fashioned oatmeal, uncooked
1/2 cup dried cherries
2 tsp ground cinnamon
4 cups vanilla soy milk
1/4 cup honey
1/4 cup chopped walnuts
Heat oven to 350ºF. Spray 2-quart casserole with cooking spray. In casserole, stir together apples, cherries, cinnamon, soy milk and honey. Bake uncovered 45–50 minutes or until most of the liquid is absorbed. Serve with additional soymilk over each serving, if desired, and sprinkle with walnuts.
Nutrition information per serving: 250 calories, 6g fat, 1g saturated fat, 0mg cholesterol, 85mg sodium, 42g carbohydrate, 6g fiber, 9g protein
In a bowl, whisk together the dry ingredients. Add maple syrup, buttermilk, melted butter and egg. Mix well until thoroughly combined (add more milk if the mixture seems too thick). Gently stir in blueberries. Heat a skillet over medium heat and spray with cooking spray. Pour ¼ cup of batter into the skillet and cook until air bubbles form on top, flip and cook for an additional 15 seconds or until golden brown on each side. Serve warm.
Nutrition information per serving: 80 calories, 2g fat, 1g saturated fat, 25mg cholesterol, 115mg sodium, 14g carbohydrate, 2g fiber, 3g protein
1 1/2 Tablespoons butter, melted and cooled slightly
2 Tablespoons honey
1 egg
1 teaspoon pure vanilla extract (gluten free)
1 cup sliced fresh strawberries
Preheat oven to 325º F. Line 10 cups of a muffin tin with paper liners. In a coffee grinder, blender or food processor, finely grind almonds, 1/3 cup at a time. Put each portion through a sifter to separate the fine powder from the larger chunks, then re-process until all almonds are finely ground (can be the size of course salt down to the size of fine powder but be careful not to process too much or you will get almond butter). In a medium bowl, whisk together cornmeal, flaxseed, salt, baking soda, cinnamon and sugar. In a measuring cup, mash banana with a fork until smooth. Add enough milk so banana and milk combined measure 3/4 cup. Add butter, honey, vanilla and egg; mix with a fork until fully blended together. Add banana mixture to dry mixture and stir until incorporated. Add strawberries and fold in quickly, until just evenly mixed in. Divide batter among lined muffin cups. Bake muffins at 325º F for about 30 minutes, or until slightly firm to the touch, and just beginning to brown on top. Allow to cool, then serve warm.
Nutrition information per serving: 170 calories, 11g fat, 2g saturated fat, 25mg cholesterol, 105mg sodium, 17g carbohydrate, 3g fiber, 9g sugars, 5g protein
Breakfast Burrito
Prep Time: 5 min. Cook Time: 10 min.
Makes 1, 1 sandwich servings
1 slice low-sodium turkey bacon, chopped
2 Tbsp chopped red bell pepper
1/8 tsp ground cumin
1/8 tsp crushed red pepper (optional)
2 egg whites, slightly beaten, or 1/4 cup refrigerated egg product
2 Tbsp chopped tomato
2-3 dashes bottled hot pepper sauce (optional)
1 8-inch corn tortilla, warmed
In a medium nonstick skillet, cook bacon until crisp. Add bell pepper, cumin and crushed red pepper, if desired. Cook for 3 minutes. Add egg whites or egg product, cook for 2 minutes. Stir in tomato and hot pepper sauce, if desired. Spoon onto warmed tortilla and roll up.
Nutrition information per serving: 190 calories, 4g fat, 1g saturated fat, 10mg cholesterol, 380mg sodium, 27g carbohydrate, 3g fiber, 12g protein
In a medium size pot, place potatoes in enough water to cover and cook for 10-12 minutes or until tender. Drain and allow to cool. Preheat oven to 375°F. Cut sausage into rounds or chop into small chunks. In non-stick pan, over medium-low heat, sauté cut sausage until browned, set aside. In a bowl, beat eggs and milk and add spinach. Spray a 9-inch round baking dish and pour egg mixture into pan. Cut potatoes into small chunks and add potatoes and sausage to egg mixture. Sprinkle with cheese and pepper. Bake in oven for 20-30 minutes or until knife inserted near the center comes out clean.
Nutrition information per serving: 130 calories, 7g fat, 2g saturated fat, 180mg cholesterol, 200mg sodium, 6g carbohydrate, 0g fiber, 10g protein
BBQ Chicken Quesadillas
Prep Time: 20 min.
Cook Time: 5 min.
Makes 6, 1 piece servings
1 lb boneless, skinless chicken breast, cooked and cubed
1/4 cup + 2 Tablespoons hickory smoked BBQ sauce
1/4 cup red onion, diced small
2 slices cooked center cut bacon, drained and crumbled
1/2 cup reduced fat sharp cheddar shredded cheese
2 corn tortillas
Cooking Spray
Place cubed chicken in a bowl and mix with 1/4 cup of BBQ sauce. Lay the tortilla wraps on a clean surface. Working on half of the wrap, spread with 1 Tablespoon of BBQ sauce, then 1/4 cup chicken, 2 Tablespoons of onion, 1/2 of crumbled bacon, and 1/4 cup of cheese. Fold in half. Repeat on other wrap. Heat a large nonstick skilled over medium-high heat. Spray with cooking spray. Carefully add 1 quesadilla at a time to the pan. (Tip: place the fold towards the center of the pan and the opening towards the outside of the pan. This will make it easier to flip without spilling its contents). Cook for 3-5 minutes, flipping once halfway through. Place finished quesadillas on a cutting board and cut into thirds. Serve with fresh salsa and low-fat sour cream, if desired.
Nutrition information per serving: 110 calories, 4g fat, 1g saturated fat, 15mg cholesterol, 350mg sodium, 11g carbohydrate, 1g fiber, 8g protein
Bean Soup with Kale
Prep Time: 15 min.
Cook Time: 25 min.
Makes 8, 10 ounce servings
1 Tbsp olive oil or canola oil
8 large garlic cloves, crushed or minced
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 cans (15 ounce each) white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 tsp dried Italian herb seasoning
Salt and pepper to taste
1 cup chopped parsley
In a large pot, heat olive oil. Add garlic and onion; sauté until soft. Add kale and sauté, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 20 minutes. Ladle into bowls; sprinkle with chopped parsley.
Nutrition information per serving: 190 calories, 3g fat, 0g saturated fat, 0mg cholesterol, 260mg sodium, 30g carbohydrate, 7g fiber, 11g protein
Greek Chicken Salad Wrap
Prep Time: 25 min.
Makes 6, 1 sandwich servings
1 cup peeled, seeded and diced cucumber
1 cup diced red bell pepper
1 cup diced zucchini
1/3 cup crumbled feta cheese
1/4 cup diced red onion
2 cups chopped grilled chicken
1/4 cup chopped black olives, preferably kalamata
2 Tbsp extra virgin olive oil
1 Tbsp fresh lemon juice
1 tsp red wine vinegar
1 tsp dried oregano
6 6-inch corn tortillas
6 curly leaf lettuce leaves
Ground black pepper to taste
Combine cucumber, bell pepper, zucchini, feta, onion, chicken, olives, oil, lemon juice, vinegar and oregano in large bowl, and gently toss to mix. Season with pepper, if desired. Line each tortilla with a lettuce leaf and place about 1 cup salad mixture onto each serving. Roll up tortilla to enclose filling.
Nutrition information per serving: 390 calories, 22g fat, 5g saturated fat, 65mg cholesterol, 390mg sodium, 29g carbohydrate, 4g fiber, 19g protein
Cook Quinoa per instructions on package. Over medium heat, in a large skillet heat olive oil, add onion and pepper and cook until tender. Add the minced ginger and garlic, and sauté for an additional 2-3 minutes. Reduce heat to medium-low and add the shrimp, cooking until the shrimp warm. In a bowl, combine the quinoa and lime juice. Add the shrimp mixture and sprinkle with parsley. Can be eaten warm or cold.
Nutrition information per serving: 260 calories, 7g fat, 1g saturated fat, 110mg cholesterol, 140mg sodium, 33g carbohydrate, 3g fiber, 18g protein
¾ cup Gazebo Room Lite Greek Dressing and Marinade (or dressing of your choice
Clean green beans in water, trim stem ends and cut into 2 inch pieces. Drop into boiling water and cook for about 5 minutes. Drain and plunge into a bowl of cold water with ice to immediately stop cooking. This preserves a beautiful green color.
Place the canned tuna in a bowl and separate with a fork. Add the rinsed cannellini beans, red onion, pimentos, celery and green beans and toss to mix.
Pour dressing over the salad. Gently toss to distribute.
Chill in refrigerator for 2 + hours. May be kept at refrigerated temperature for 3 days.
Serve over mixed greens or cooked and cooled gluten-free pasta
Nutrition information per serving: 240 calories, 4g fat, 1g saturated fat, 20mg cholesterol, 450mg sodium, 29g carbohydrate, 10g fiber, 24g protein
Caribbean Catfish with Mango-Black Bean Salsa
Prep Time: 15 min.
Cook Time: 10 min.
Makes 4, 8 ounce servings
1 lb catfish fillets
1 1/4 tsp Caribbean Jerk seasoning* or Cajun seasoning
1 can (15 oz) black beans, rinsed and drained
1 small mango, diced
1/4 cup chopped onion
1/2 red bell pepper, finely chopped
1 jalapeño pepper, seeded and minced
2 Tbsp chopped fresh cilantro or parsley
Grated zest of 1/2 of a lime
Fresh juice from 1/2 of a lime
Lime wedges (for garnish)
Sprinkle the fillets evenly with jerk seasoning and place on lightly oiled broiler pan. Broil 6 inches from heat source for 10 to 12 minutes or until fish flakes easily with a fork. For salsa, stir together beans, mango, onion, peppers, cilantro, lime zest and juice. Salsa may be served immediately at room temperature or prepared a day ahead, covered and chilled until ready to serve. Serve broiled fish with salsa and garnish with lime wedges. *To make your own jerk seasoning blend, combine 1/4 teaspoon each of ground allspice, dried thyme, garlic powder, cayenne and cinnamon or nutmeg.
Nutrition information per serving: 260 calories, 4g fat, 1g saturated fat, 65mg cholesterol, 240mg sodium, 31g carbohydrate, 7g fiber, 26g protein
Chicken and Spinach Pasta
Prep Time: 30 min.
Cook Time: 20 min.
Makes 4, 10 ounce servings
4 oz gluten free pasta, uncooked (Tinkyada Brown Rice Pasta Penne)
1/2 of a 10 oz package frozen chopped spinach, thawed and drained
1 tsp vegetable oil
1/2 large onion, chopped
2 cloves garlic, minced
8 oz boneless, skinless chicken breast, chopped
1/2 of 20 oz can whole tomatoes, undrained, coarsely chopped
2 Tbsp tomato paste
1/2 tsp dried basil
1/4 tsp dried oregano
1/8 tsp hot red pepper flakes, crushed
1/4 cup Parmesan cheese, grated
Cook pasta according to package directions and drain. Place spinach on paper towel and squeeze until barely moist. Add oil to a large non-stick skillet and place over medium heat until hot. Add onion and garlic and saute until tender. Add chicken and cook until it loses its pink color, stirring constantly. Stir in tomatoes, tomato paste, basil, oregano and crushed red pepper flakes. Bring to a boil and then reduce heat. Simmer 5 minutes, uncovered, stirring occasionally. Combine pasta, spinach, chicken mixture and 1/4 cup cheese in a bowl. Stir well. Spoon into 13x9" baking dish coated with cooking spray. Sprinkle top with remaining 1/4 cup parmesan cheese. Bake at 350ºF for 20 minutes.
Nutrition information per serving: 240 calories, 5g fat, 1g saturated fat, 35mg cholesterol, 330mg sodium, 30g carbohydrate, 4g fiber, 19g protein
Crispy Baked Chicken
Prep Time: 15 mins
Cook Time: 20 mins
Makes 4, 4 ounce servings
1lb boneless skinless chicken breast, cut into 4 pieces
1 egg
1/2 cup yellow cornmeal
1/2 cup crushed gluten free potato chips
1/2 teaspoon dried basil leaves
1/4 teaspoon dried oregano leaves
1/2 teaspoon ground black pepper
1/4 teaspoon paprika
1/4 teaspoon garlic powder
1/4 cup grated Parmesan cheese
2 Tablespoons lemon juice
Preheat oven to 375°F. Rinse chicken and pat it dry. Pound the chicken between two sheets of wax paper to about 1/3-inch thickness. Beat egg in small bowl. In a shallow dish or pan, combine cornmeal, potato chips, basil, oregano, pepper, paprika, garlic powder and grated cheese. Brush chicken with the lemon juice, then dip both sides in the beaten egg. Next, coat chicken on both sides with the cornmeal mixture. When all pieces have been coated, sprinkle remaining breading mixture on each piece. Bake 15-20 minutes or until internal temperature reaches 165°F.
Nutrition information per serving: 390 calories, 15g fat, 5g saturated fat, 125mg cholesterol, 360mg sodium, 30g carbohydrate, 3g fiber, 34g protein
Grilled Pork Chops with Pineapple Slaw
Prep Time: 10 min.
Cook Time: 10 min.
Makes 6, 6 ounce servings
6 pork loin chops, about 1 1/2 lb total
20 oz can crushed pineapple in juice
Ground black pepper to taste
2 Tbsp sliced green onion
1/2 cup finely chopped red bell pepper
Trim all visible fat from pork chops. Place chops in a shallow dish or plastic bag. Drain juice from pineapple (you should have about 1 cup) and pour over chops; reserve pineapple. Cover dish or close bag and refrigerate overnight, turning meat occasionally. When ready to grill, remove pork chops from juice and discard juice; season chops with ground black pepper. Place chops on rack in broiling pan and broil 4 inches from heat source or grill over medium heat for 10 minutes, turning once, until internal temperature reaches 160 degrees. For slaw, combine drained pineapple, onion and red pepper in a bowl. Refrigerate slaw overnight while chops are marinating or combine ingredients just before serving.
Nutrition information per serving: 190 calories, 5g fat, 2g saturated fat, 50mg cholesterol, 45mg sodium, 16g carbohydrate, 1g fiber, 21g protein
Stir-Fry Beef with Spiced Peanut Sauce
Prep Time: 15 min.
Cook Time: 30 min.
Makes 4, 4 ounce servings
1 lb top sirloin, trimmed of fat
2 tsp toasted sesame oil
3 cloves garlic, crushed
3/4 cup slice scallion, light part
1 Tbsp grated fresh ginger
1 cup water
1 Tbsp lite gluten free soy sauce (reduced sodium)
2 Tbsp creamy peanut butter
2 Tbsp rice wine vinegar or white vinegar
1 to 2 tsp crushed red pepper flakes
3/4 cup chopped tomato
Sliced scallion, green part, for garnish
Slice meat against the grain into thin strips (partially freeze meat to make slicing easier). Heat oil in a large skillet over medium heat. Add meat in batches and cook until browned. Add garlic, light scallion and ginger and sauté until fragrant. Combine water and soy sauce and add to skillet. Cover and simmer until meat is tender, about 20 minutes. Stir in peanut butter, vinegar and red pepper flakes, simmer for 10 minutes. Garnish with chopped tomato and green scallions.
Nutrition information per serving: 220 calories, 11g fat, 3g saturated fat, 65mg cholesterol, 260mg sodium, 7g carbohydrate, 2g fiber, 26g protein
Caramel Corn
Makes 8, 1 ½ cup servings
Prep time: 10 minutes
Cook time: 30 minutes
12 cups popped corn, low fat or air popped
1/2 cup brown sugar, lightly packed
3 Tbsp canola oil
1/4 cup light corn syrup
1/4 tsp baking soda
1/2 tsp vanilla extract
Preheat oven to 250?F. Lightly coat a 13x9-inch baking pan with cooking spray. Place popped corn in baking pan. In a saucepan, combine brown sugar, oil and corn syrup. Cook over medium heat, while stirring, until caramel bubbles. Add baking soda and vanilla and continue to cook, while stirring, until caramel swells and turns lighter in color. Pour over popped corn, stirring gently to distribute the caramel. Bake for 30 minutes, stirring halfway through. Remove from oven and allow to cool, stirring occasionally to prevent clumping. Makes about 12 cups.
Nutrition information per serving: 150 calories, 6g fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 26g carbohydrate, 1g fiber, 16g sugars, 1g protein
Flourless Chocolate Truffle Cake
Prep Time: 30 min.
Cook Time: 30 min.
Makes 10, 1 slice servings
3/4 cup chocolate chips, finely chopped
1 large egg white
1/8 tsp cream of tartar
3/4 cup unsweetened cocoa powder
2/3 cup granulated sugar
3/4 cup low-fat evaporated milk
1 cup egg whites
1 tsp pure vanilla extract
Preheat oven to 350ºF. Spray a 9-inch spring-form pan with vegetable oil spray. Place chopped chocolate chips in a large bowl; set aside. In a small bowl, beat 1 egg white with cream of tartar until stiff peaks form; set aside. In a medium saucepan, heat cocoa, sugar and milk until simmering, stirring constantly. Remove from heat and pour over chocolate chips. Whisk in 1 cup egg whites, then fold in beaten egg white. Pour batter into prepared pan and set in another pan at least 2 inches wider and deeper. Add enough water to bottom pan to come two-thirds up the side of the cake pan (this is so edges won't burn.) Bake 30 minutes. Chill in refrigerator 8 hours before serving.
Nutrition information per serving: 200 calories, 6g fat, 3g saturated fat, 0mg cholesterol, 70mg sodium, 30g carbohydrate, 3g fiber, 6g protein
Golden Raisin Rice Pudding
Prep Time: 5 min.
Cook Time: 30 min.
Makes 6, 1/2 cup servings
1 cup enriched rice
2 3/4 cups skim milk
1/4 cup golden raisins
1/3 cup sugar
1/4 tsp ground cinnamon
2 eggs, beaten
1/2 tsp vanilla extract
In a 3-quart pot, bring rice, milk, raisins, sugar, salt and cinnamon to a boil. Reduce heat to low, cover and cook 25 minutes or until rice is tender. Beat eggs in a bowl. Slowly add to rice mixture, stirring constantly. Blend in vanilla and chill. Serve with additional milk for thinner consistency. For brown rice, use 3 1/2 cups of milk and cook for 60 minutes.
Nutrition information per serving: 240 calories, 2g fat, 1g saturated fat, 75mg cholesterol, 85mg sodium, 47g carbohydrate, 1g fiber, 8g protein
Panna Cotta with Blackberries
Prep Time: 15 min.
Cook Time: 10 min.
Makes 4, 1/2 cup servings
1 1/4 tsp unflavored gelatin powder (1/2 packet)
2 Tbsp water
1 1/2 cups GIANT reduced fat buttermilk
1/4 cup GIANT sugar
1 tsp GIANT vanilla extract
1 pint blackberries (thaw if frozen)
1 Tbsp GIANT sugar
1/4 tsp fresh lemon zest
dash of nutmeg
Mint sprigs for garnish
Sprinkle gelatin over water in a cup. Let stand 2 minutes to allow gelatin to soften. In small saucepan, heat 1/2 cup buttermilk and 1/4 cup sugar over medium heat until sugar dissolves, about 2 minutes, stirring occasionally. Reduce heat to low and whisk in gelatin. Cook, stirring constantly, 1 to 2 minutes or until gelatin dissolves. Remove saucepan from heat, stir in remaining buttermilk and the vanilla. Lightly oil 4 ramekins or custard cups. Pour buttermilk mixture into each. Place ramekins in a pan, cover with plastic wrap and refrigerate at least 4 hours or overnight. Combine 2/3 of the blackberries, 1 tablespoon sugar, lemon zest and nutmeg. Heat in a small saucepan or microwave until sugar dissolves and berries soften. Strain to remove seeds. Refrigerate sauce until ready to serve. To unmold and serve, carefully dip bottom of each ramekin in hot water for about 1 minute. Run tip of knife around edge of each ramekin. Invert onto individual plate and carefully lift off ramekin (shake or tap gently to release). Spoon some berry sauce around each panna cotta and garnish with remaining berries and mint sprigs.
Nutrition information per serving: 120 calories, 1g fat, 1g saturated fat, 3mg cholesterol, 100mg sodium, 24g carbohydrate, 1g fiber, 3g protein
Preheat oven to 350?F. Combine eggs, sugar and almond extract in a large, heat safe, bowl. Place over a saucepan of hot (not boiling) water for about 10 minutes or until thickened. Remove and stir in the cornstarch and ground almonds. Pour batter into 9-inch baking pan and bake for 12-15 minutes. Remove from oven allow to cool, for 10 -15 minutes. Invert the pan over a piece of parchment paper on counter and allow to cool completely. In a medium bowl, whip cream cheese, confectioners’ sugar and lemon extract until fluffy. Finely chop 1 cup of strawberries and fold into cream cheese. Spread cream cheese over cake and top with remaining sliced strawberries. Sprinkle with lemon zest for garnish.
Nutrition information per serving: 240 calories, 11g fat, 3g saturated fat, 90mg cholesterol, 75mg sodium, 30g carbohydrate, 2g fiber, 7g protein
Prep Time: 10 min.
Makes 10 pancakes 
Makes 10 muffins
Prep Time: 5 min.
Makes 8 servings 
Prep Time: 20 min. 
Prep Time: 15 min. 
Prep Time: 25 min.
Makes 4 servings
Makes: 6, 2 cup servings
Prep Time: 15 min. 
Prep Time: 30 min. 
Prep Time: 15 mins
Prep Time: 10 min.
Prep Time: 15 min. 
Makes 8, 1 ½ cup servings
Prep Time: 30 min. 
Prep Time: 5 min.
Prep Time: 15 min. 
Makes 8 slices
