Yogurt-Almond Ice Cream

Dietitian's tip: This creamy dessert is easy to make. Instead of preparing a custard, all you need is chilled yogurt and vanilla soy milk. It's as simple as whisking the two together with honey, canola oil and nuts.


Serves 6

Ingredients

2 cups fat-free plain yogurt, without gum additives or stabilizers
1 cup low-fat vanilla soy milk (soya milk), chilled
1/3 cup honey
1 tablespoon canola oil
1/4 cup coarsely chopped almonds



Directions

1. Place a bowl in the freezer to chill.
2. In another bowl, whisk together the yogurt, soy milk, honey and canola oil until well blended.
3. Pour the mixture into an ice-cream maker and prepare according to the manufacturer's instructions.
4. When the ice cream is firm, transfer to the chilled bowl and add the nuts.
5. Stir gently to distribute evenly.
6. Serve immediately or store in the freezer until ready to serve.

Nutritional Analysis (per serving)

Calories 173
Cholesterol 2 mg
Protein 7 g
Sodium 75 mg
Carbohydrate 26 g
Fiber 1 g
Total fat 5 g
Potassium 286 mg
Saturated fat 0 g
Calcium 227 mg
Monounsaturated fat 3 g

Chicken and Asparagus tossed with Penne

Serves 2


Ingredients

1 1/2 cups uncooked penne pasta
1 cup chopped asparagus
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes with herbs, including juice
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese


Directions

1. Fill a large pot 3/4 full with water and bring to a boil.
2. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions.
3. Drain the pasta thoroughly.
4. Set aside.
5. In a pot fitted with a steamer basket, bring 1 inch of water to a boil.
6. Add the asparagus.
7. Cover and steam until tender-crisp, about 2 to 3 minutes.
8. Spray a large nonstick frying pan with cooking spray.
9. Add the chicken and garlic and saute over medium-high heat.
10. Cook until the chicken is golden brown, about 5 to 7 minutes.
11. Add the tomatoes, including their juice, and simmer 1 minute more.
12. In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese.
13. Toss gently to mix evenly.

To serve, divide the pasta mixture between 2 plates.
Sprinkle each serving with 1/2 tablespoon Parmesan cheese.
Serve immediately.



Nutritional Analysis (per serving)

Calories 455
Cholesterol 81 mg
Protein 41 g
Sodium 240 mg
Carbohydrate 55 g
Fiber 6.5 g
Total fat 8 g
Potassium 462 mg
Saturated fat 3.5 g
Calcium 125 mg
Monounsaturated fat 2 g

Baked Chicken and Wild Rice with Onion and Tarragon

Serves 6


Ingredients

6 chicken breast halves
1 1/2 cups chopped celery
1 1/2 cups whole pearl onions
1 teaspoon fresh tarragon
2 cups unsalted chicken broth
1 1/2 cups dry white wine
1 package long grain and wild rice mix and seasoning packet



Directions

1. Preheat the oven to 300 F.
2. Remove skin and bones from chicken breasts
3. Cut chicken into 1/2- to 1-inch pieces.
4. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan.
5. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes.
6. Set aside to cool.
7. In a baking dish, combine the wine, remaining 1 cup chicken broth, rice and seasoning packet.
8. Let soak for 30 minutes.
9. Add the cooked chicken and vegetables to the baking dish.
10. Cover and bake for 60 minutes. Check periodically and add more broth if the rice is too dry.
11. Serve immediately.

Nutritional Analysis (per serving)

Calories 300
Cholesterol 49 mg
Protein 20 g
Sodium 300 mg
Carbohydrate 29 g
Fiber 1 g
Total fat 8 g
Potassium 390 mg
Saturated fat 3 g
Calcium 54 mg
Monounsaturated fat 3 g

Low Calorie Veggie Tortilla Wrap

No matter what the season, this wrap can be stuffed with whatever vegetables are the freshest.

Prep Time: 5 minutes
Total Time: 5 minutes


Ingredients:

4 whole grain 8-inch tortillas
4 oz. fat-free cream cheese
2 Tbsp fat-free sour cream
1 Tbsp non-fat milk
1/4 cup chopped sun-dried tomatoes
1/8 tsp salt
1 cup sliced red tomatoes (1 large)
1 cup peeled, thinly sliced cucumber (1/2 large)
1 cup shredded romaine lettuce
1/2 of a medium avocado, sliced into 8 slices
1/4 cup thinly sliced red onion


Preparation:

1. Lay each tortilla face-up on a flat surface.

2. In a medium-sized bowl, mix together the cream cheese, sour cream, milk, sun-dried tomatoes, and salt. Spread 1 heaping tablespoon of the mixture over each tortilla. Top each tortilla with 1/4 cup each of the tomatoes, cucumber, and lettuce. Then top with 2 slices of avocado, and about a tablespoon of the red onion.

3. Tuck in each end of the tortilla, and then wrap tightly.

Serves 4

Per Serving Calories 259

Low Calorie Yogurt Parfait

Use whatever fruit is in season or on hand in this easy low calorie yogurt parfait. Some fruits that work really well include berries, sliced bananas, kiwi, and mango.


Ingredients

1 cup light vanilla-flavored yogurt
1 cup chopped fresh fruit
1/4 cup store-bought low-fat granola


Preparation:

Layer the yogurt and fruit in a glass or a parfait dish. If you are on the run, you might even use a disposable cup. Top with the granola.

Serves 1

Calories Per Serving 253

Healthy Green Bean Casserole

Here's a healthy version of green bean casserole that lacks none of the flavor, but does lack the fat and calories in the traditional recipe.

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes


Ingredients:

1 1/2 pounds fresh green beans, washed and trimmed
1/2 cup crushed cornflakes
1 Tbsp plus 1 tsp butter
1 Tbsp flour
1/2 cup non-fat milk
1/4 cup plus 2 Tbsp low-fat plain yogurt
1/2 cup shredded swiss cheese
2 tsp dried minced onion
1/4 tsp salt
1/4 tsp ground black pepper


Preparation:

1. Preheat he oven to 375°F.

2. Steam the green beans for 10 minutes, or until tender.

3. Meanwhile, melt 1 tsp of the butter in a microwave-safe bowl. Add the cornflakes, and toss to combine. Set aside.

4. In a small saucepan, melt 1 Tbsp of the butter. Add the flour, and cook, stirring constantly with a whisk, for 1 minute. Whisk in the milk, and continue cooking until slightly thickened. Remove from the heat, and add the yogurt, cheese, onion, salt, and pepper. Stir until cheese is melted.

5. Toss the cheese mixture together with the green beans, and pour into a 9x13-inch baking pan coated with cooking spray. Sprinkle the cornflake mixture on top of the casserole. Bake, uncovered for 20 minutes.

Per Serving Calories 78

Meatloaf with Oatmeal

This meatloaf with oatmeal recipe is easy to prepare ahead of time if needed. Simply make the meatloaves and store, covered, in the refrigerator until about an hour before your meal. Then simply uncover, slide in the oven, and cook for 45 minutes!

Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes


Ingredients:

1 pound extra-lean ground beef
1 pound ground turkey breast
1 cup chopped onion
3/4 cup rolled oats
1 egg, beaten
1 8 oz. can tomato sauce
2 tsp Worcestershire sauce
1 tsp dried thyme
1/2 tsp ground black pepper
1/4 cup ketchup
1 Tbsp prepared mustard

Preparation:

1. Preheat the oven to 375°F.

2. In a large bowl, combine all ingredients except for the ketchup and mustard. Mix well, using your hands.

2. Use about 3/4 cup of the meat mixture, and shape into a small meatloaf, using your hands. Place on a baking sheet coated with cooking spray. Repeat the procedure to make 8 small meatloaves.

3. In a small dish, combine the ketchup and mustard. Spoon about 2 tsp of the ketchup mixture on top of each meatloaf.

4. Bake for 45 minutes, or until the insides of the meatloaves are no longer pink.

Serves 8

Per Serving (1 mini meatloaf) Calories 177

Low Calorie Scalloped Potatos

This low calorie potato dish is served perfectly alongside anything from meatloaf to fish to chicken. You can use swiss in your scalloped low calorie potato dish for a little twist on traditional scalloped potatoes.

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 60 minutes


Ingredients:

2 lb. yukon gold potatoes, peeled and sliced into 1/4-inch slices (about 4 large potatoes)
4 oz. shredded swiss cheese
2 Tbsp butter
1/4 tsp salt
1/4 tsp ground black pepper
1 1/2 cups skim milk



Preparation:

1. Preheat the oven to 350°F.

2. Spray a 2-quart casserole dish with non-stick cooking spray. Spread half of the potatoes on the bottom of the dish. Sprinkle 2 oz. of the cheese on top, then use a knife to distribute pieces of 1 tablespoon of the butter. Repeat the process for the next layer.

3. In a small saucepan, bring the milk to a boil, stirring constantly. Pour the milk over the potato mixture.

4. Bake at 350°F for 45 minutes, until the potatoes are fork-tender.

Serves 6

Per Serving Calories 202

Low Calorie Chicken Panini

This chicken panini works as a quick weeknight meal and is great served with some fresh fruit. You may also use bottled, roasted red peppers in place of the red bell peppers if you wish.

Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes


Ingredients:

1/2 lb. boneless, skinless chicken breast tenderloins
dash ground black pepper
2 Tbsp reduced-fat mayonnaise
2 tsp Dijon mustard
1 garlic clove, minced fine
1 cup thinly sliced onion
1 cup thinly sliced red bell pepper
1 tsp fennel seeds, crushed
8 1-oz. slices Italian bread
4 1 oz. slices mozzarella cheese



Preparation:

1. Heat a non-stick skillet over medium-high heat, and coat it with cooking spray. Sprinkle the chicken with the black pepper, and cook the chicken for about 4 minutes on each side, or until it is no longer pink. Set aside.

2. Place the garlic in the skillet, and cook for one minute. Add the onion, red peppers, and fennel, and cook for 7-8 minutes, or until onions are opaque.

3. In a separate, small dish combine the mayonnaise and mustard, and set aside.

4. Heat a two-sided skillet, and coat with cooking spray. Spread the mayonnaise mixture evenly over each slice of bread. Top 4 of the slices of bread with 2 oz. of chicken, 1/4 of the onion mixture, and 1 slice of cheese. Top each panini with an additional slice of bread, mayonnaise side down.

5. Grill each panini about 4 minutes or until the cheese is melted and the bread is crisp.

Serves 4

Per Serving Calories 295

Low Calorie Hot Chocolate

Stirring the candy cane in your hot chocolate gives it a lovely peppermint flavor. It also adds a nice holiday touch if you are entertaining for the holidays.

Prep Time: 5 minutes
Total Time: 5 minutes


Ingredients:

4 cups non-fat milk
2 Tbsp plus 2 tsp brown sugar
1 Tbsp plus 1 tsp unsweetened cocoa powder
1/8 tsp vanilla extract
4 small peppermint candy canes


Preparation:

1. Place the milk, brown sugar, cocoa powder, and vanilla in a medium-sized saucepan. Mix well with a wire whisk. Warm the mixture over medium heat until cocoa is comfortably warm, stirring constantly.

2. Divide the cocoa evenly among 4 mugs, and place one small candy cane in each mug as a garnish.

Serves 4

Per Serving Calories 138

Low Calorie Chicken Tortilla Soup

By using canned tomatoes and broth, this soup literally comes together in about 20 minutes. It is a very quick, easy recipe for a last-minute supper or lunch.

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes


Ingredients:

1 clove garlic, finely chopped
1 lb. chicken breast tenders, cut into bite-sized pieces
1/2 cup chopped onion (1/2 of one medium)
1 tsp ground cumin
1 cup water
1 14 oz. can chicken broth
1 15 oz. can diced tomatoes, undrained
1 15. oz. can mexican style stewed tomatoes, undrained

Garnish:

2 oz. shredded, part-skim mozzarella cheese
2 oz. crushed, baked tortilla chips
Diced cilantro


Preparation:

1. Heat a large, high-sided pan, coated with cooking spray, over medium-high heat and add the garlic. Cook for one minute. Then add the chicken, onion, and cumin, and cook an additional 4-5 minutes, or until onions are soft and chicken is no longer pink.

2. Pour in the water, chicken broth, diced tomatoes, and stewed tomatoes. Bring to a boil, then reduce the heat and simmer for 10 minutes.

3. Ladle the soup into individual serving bowls, then top evenly with the cheese, chips, and cilantro.

Serves 6

Per Serving Calories 155

Chicken and Vegetable Enchiladas

This recipe for healthy chicken and vegetable enchiladas makes enough to serve an army. Serve up these healthy enchiladas if you are planning on feeding a number of guests. Add a small side salad with vinaigrette for a complete meal.

Prep Time: 10 minutes
Cook Time: 1 hour, 5 minutes
Total Time: 1 hour, 15 minutes


Ingredients:

1 tsp canola oil
1 1/2 cups chopped summer squash
1 15 oz. can black beans, drained and rinsed
1 cup fresh corn kernels
2 cups cooked, shredded skinless chicken breast
1/4 cup crumbled queso fresco
10 6-inch corn tortillas
3 cups enchilada sauce
1 cup shredded cheddar cheese


Preparation:

1. Preheat the oven to 350°F

2. Heat the canola oil in a large skillet over medium-high heat. Add the squash, black beans, and corn, and sauté for 5 minutes, until tender. Add the chicken, and cook 3 minutes, until heated.

3. Pour 2 cups of enchilada sauce in a 9x13-inch baking dish coated with cooking spray. Spoon a heaping 1/4 cup of the chicken mixture into the center of a corn tortilla. Sprinkle with about 2 tsp of queso fresco, and then roll the ends of the corn tortilla around the filling. Place the rolled tortillas, seam-side down into the baking dish. Repeat with the remaining tortillas and filling.

4. Pour the remaining 1 cup of enchilada sauce evenly over the enchiladas, and top with the cheddar cheese.

5. Bake, uncovered, 30 minutes until the cheese is melted and bubbly.

Serves 10

Per Serving Calories 235

Low Calorie Pesto with Pasta

Low Calorie pesto may be hard to come by, but by using the appropriate amount of the key ingredients in pesto, it can easily become quite healthy and lower in calories than you might expect. Using a really good parmesan gives you the flavor you need without using a large amount of cheese.


Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutesYield: 6 Servings



Ingredients:

12 oz. whole wheat spaghetti
1 cup fresh basil leaves, washed with stems removed
1/3 cup shredded parmesan cheese
2 Tbsp olive oil
1 Tbsp pine nuts
1 large clove of garlic
1/4 tsp salt


Preparation:

1. Bring a large pot of water to a boil. Add the spaghetti, and cook 8-10 minutes, or until Al dente. Drain, and set aside.

2. In a food processor or blender, combine the remaining ingredients for the pesto sauce, and process until smooth.

3. Toss the pasta together with the pesto sauce, and serve immediately.

Per Serving Calories 250

Bowtie Pasta with Fresh Tomato and Basil

Fresh tomatoes are certainly the tastiest choice for this recipe. But, if you are really pressed for time, substitute one 28-oz. can of diced tomatoes to help this quick dish come together even faster. Serve with a tossed green salad for a satisfying, meatless meal.

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes


Ingredients:

1 16 oz. package bowtie pasta, uncooked
1 Tbsp olive oil
4 cloves of garlic, finely chopped
2 lb. tomatoes, chopped (4 cups)
3/4 cup chopped yellow bell pepper (1/2 of a large pepper)
1/4 cup chopped basil
1/2 tsp ground black pepper
1/4 tsp salt
2 1/2 oz. shaved mozzarella cheese (2/3 cup)



Preparation:

1. Cook the pasta according to package directions. Drain.

2. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and cook 2 minutes. Add the tomatoes and yellow pepper and cook an additional 6-7 minutes or until the peppers are tender.

3. In a large bowl, toss together the pasta, tomato mixture, basil, pepper, and salt. Stir in the mozzarella, and serve.

Makes 12 cups

Per Serving (1 1/2 cups) Calories 273

Double Chocolate Pancakes with Strawberry Sauce

Flavanol-rich chocolate masks fiber-heavy wheat flour and flaxseeds in this version of chocolate pancakes.

This makes 6 servings of 2 pancakes with 1/3 cup topping each.


Ingredients:

Strawberry Sauce
• 1 16-ounce package frozen unsweetened strawberries
• 1 tablespoon pure maple syrup

Pancakes
• 1/2 cup whole wheat flour
• 1/2 cup all-purpose flour
• 1/4 cup unsweetened cocoa powder
• 1/4 cup sugar
• 2 tablespoons ground flaxseed
• 1 1/2 teaspoons kosher salt
• 1 egg
• 1 egg white
• 1 cup skim milk
• 1 tablespoon canola oil
• 1 teaspoon vanilla extract
• 1/2 cup semisweet chocolate chips

Directions:
1. Strawberry sauce: Combine frozen strawberries, maple syrup and 2 tablespoons water in a large saucepan. Bring the mixture to a boil. Then reduce the heat to medium-low and simmer for 10 to 15 minutes, or until the sauce reaches a syrupy consistency and coats the back of a spoon. As the sauce simmers, break up the whole berries with a wooden spoon or fork.

2. While the sauce is simmering, prepare pancake batter: In a large mixing bowl, whisk together the flours, cocoa, sugar, flaxseed, baking powder and salt.

3. In a medium bowl, lightly beat the whole egg and egg white. Then add the milk, oil and vanilla and whisk until combined.

4. Pour the wet ingredients over the dry ingredients and stir until the batter is just blended and no dry streaks remain. Take care not to over-mix, as this will cause the pancakes to be chewy. Delicately fold in the chocolate chips. If time allows, let batter rest for 10 minutes.

5. When strawberry sauce has reached syrupy consistency, remove from heat.

6. Liberally coat a large skillet or griddle with oil spray. Preheat it over medium heat. After two minutes, ladle about 1/4 cup batter per pancake onto the surface.

7. Cook the pancakes until small bubbles form around edges, 1 to 2 minutes. Flip the pancakes over and cook about 1 minute longer. Recoat the skillet with oil spray between batches to prevent the pancakes from sticking.

8. To serve, top 2 pancakes with about 1/3 cup warm strawberry sauce and a sprinkling of chocolate chips on each plate.


Nutritional information per serving:
277 calories,
9 grams fat (3 grams saturated fat),
7 grams protein,
47 grams carbohydrates,
6 grams fiber,
35 milligrams cholesterol,
260 milligrams sodium

Ham and Swiss Cheese Sandwich with Red Grape Salad

Clocking in about 400 calories:

2 slices whole-grain bread
1 1/2 oz. ham
1 oz. slice low-fat Swiss cheese
1/2 cup baby spinach
1 Tbsp. mustard
1 cup red grapes, halved
2 Tbsp. sliced almonds
2 Tbsp. chopped fresh mint

Choose a bread with fewer than 100 calories a slice.
Make sandwich with bread, ham, cheese, spinach and mustard.
Toss grapes with almonds and mint.

Lemon Butter Pasta with Broccoli

Vegetarian option

A roughly 500-calorie recipe:

Ingredients2 oz. uncooked penne pasta
1 tsp. olive oil
2 cups chopped broccoli
2 cloves garlic, minced
1/4 cup white beans, rinsed and drained
1 lemon, juice and zest
1 1/2 Tbsp. light butter-flavor margarine spread (trans-fat free)

Directions1 Tbsp. pine nuts
1. Boil pasta according to directions.
2. Sauté broccoli and garlic in olive oil until tender, about 6 minutes.
3. Stir in lemon juice, zest and butter spread.
4. Toss pasta in pan until coated in sauce.
5. Top with pine nuts.

Black Bean Soup

Vegetarian option

1 Tbsp. canola oil
1 small onion, chopped
1 Tbsp. chili powder
1 tsp. ground cumin
2 15-ounce cans black beans, rinsed
3 cups water
1/2 cup prepared salsa
1/4 tsp. salt
1 Tbsp. lime juice
4 Tbsp. reduced-fat sour cream (optional)
2 Tbsp. chopped fresh cilantro (optional)

Directions1. Heat oil in a large saucepan over medium heat.
2. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes.
3. Add chili powder and cumin and cook, stirring, 1 minute more.
4. Add beans, water, salsa and salt.
5. Bring to a boil; reduce heat and simmer 10 minutes.
6. Remove from the heat and stir in lime juice.
7. Transfer half the soup to a blender and puree (use caution with when pureeing hot liquids).
8. Stir the puree back into the saucepan.
9. Serve soup garnished with sour cream and cilantro, if desired.

Servings: 4 servings, about 1 1/4 cups each.

Per serving:191 calories;
4 grams of fat;
9 grams of protein;
31 grams of carbohydrates;
9 grams of fiber;
408 milligrams of sodium

Frozen Hot Chocolate

A 150-calorie snack

Chill out with this frozen concoction, and add your own variations.

Ingredients1/2 cup chocolate syrup
1 cup fat-free evaporated milk
1/2 teaspoon vanilla extract
3 cups ice cubes
Reduced-fat whipped topping or dark chocolate shavings, for garnish (optional)


Directions1. Combine the chocolate syrup, evaporated milk, vanilla and ice in a blender and blend until completely smooth.
2. Pour into glasses and garnish with a dollop of whipped topping or a sprinkling of chocolate shavings, if desired.


Variations:

• For Mexican hot chocolate, add 1/4 tsp. ground cinnamon.
• For peppermint hot chocolate, substitute 1/4 tsp. mint extract for the vanilla extract.
  
  Serving size: One generous cup.
  
  Servings: Four.

Pepperoni Tortilla Pizza

Calories from pizza: 255.

1 (8-inch) whole-wheat or flour tortilla
2 Tbs. pizza sauce
2 Tbs. shredded part-skim mozzarella cheese
1 Tb. freshly grated Parmesan cheese or Parmesan blend
6 pepperoni slices



Directions1. Pierce tortilla in several places with a fork.
2. Place between two sheets of paper towels.
3. Microwave on high for 1 to 1½ minutes or until barely crisp.
4. Remove from paper towels and place on a microwave-safe plate.
5. Spread with sauce and sprinkle with both cheeses.
6. Top with pepperoni.
7. Microwave on high for 45 seconds or until cheese melts.