Barbeque Chicken Pizza

Transcription

1

2 Barbeque Chicken Pizza SERVES 8 Prep Time: 25 minutes Cook Time: 20 minutes Serving Size: 1 slice / ⅛ pizza Calories: 155 Sugars: 4g Carbs: 22g Dietary Fiber: 3g Protein: 11g Cholesterol: 20mg Fat: 3.5g Sat. Fat: 1.4g Sodium: 315g Potassium: 190mg Serve this pizza with a big garden salad drizzled lightly with low-fat Ranch dressing. It s a quick, easy and budget-friendly meal. 1. Preheat the oven to 375 degrees F. Spray a baking sheet with cooking spray. 2. Season the chicken with salt (optional) and pepper on both sides. 3. Place the chicken on the prepared baking sheet and bake for 25 minutes or until the juices run clear. Remove the chicken from the oven and chop into half-inch pieces. 4. In a small saucepan, combine the sugar-free apricot preserves, barbeque sauce, and hot sauce. Bring to a boil. 5. Spoon the sauce over the pizza crust. Top the crust with cooked chicken, sliced onion, and cheese. Sprinkle the cheese with the dried oregano. 6. Bake the pizza for minutes or until the cheese is melted and bubbly. Cooking spray ½ pound boneless skinless chicken breast ¼ tsp salt (optional) ¼ tsp ground black pepper ¼ cup sugar-free apricot preserves ¼ cup barbeque sauce ½ tsp hot sauce 1 (12-inch) pre-packaged whole wheat Italian pizza crust ½ medium red onion, thinly sliced ½ cup reduced-fat shredded Italian Style cheese ½ tsp dried oregano

3 Jalapeño Chicken and Corn Chowder SERVES 8 Prep Time: 25 minutes Cook Time: 30 minutes Serving Size: 1¼ cup Calories: 180 Sugars: 5g Carbs: 21g Dietary Fiber: 3g Protein: 18g Cholesterol: 30mg Fat: 3.5g Sat. Fat: 0.8g Sodium: 105g Potassium: 540mg This hearty main-dish chowder is full of chunky goodness, including sweet corn and juicy chicken. Jalapeño peppers give it a touch of spicy heat. 1. Heat the oil in a large soup pot over medium heat. 2. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes. 3. Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes. 4. Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot. 5. Add the chicken and heat through. Remove the pot from the heat. 6. Stir in the yogurt and serve. Do not boil the soup once the yogurt is added. 1 Tbsp olive oil 1 yellow onion, peeled & chopped 2 carrots, peeled & chopped 2 celery stalks, chopped 2 jalapeño peppers, seeded & chopped 2 cloves garlic, peeled & smashed 4 ears sweet corn, kernels cut off the cob (or 4 cups frozen kernels, thawed and drained) 1 Tbsp no-salt seasoning (such as Mrs. Dash or sodium-free Spike seasoning) ½ tsp ground black pepper 4 cups fat-free, low-sodium chicken broth 2 cups chopped cooked chicken breast 1 cup nonfat plain Greek yogurt

4 Creamy Artichoke Parmesan Dip SERVES 12 Prep Time: 10 minutes Cook Time: 1½ hours (slow cooker) Serving Size: ¼ cup Calories: 70 Sugars: 1g Carbs: 4g Dietary Fiber: 0g Protein: 3g Cholesterol: 5mg Fat: 4.5g Sat. Fat: 1.0g Sodium: 280mg Potassium: 16mg Here s a tasty artichoke dip that you can bring to your next tailgate or Sunday football gathering. It s simple to make and can be kept hot in your slow cooker. 1. Coat a 3 ½- to 4-quart slow cooker with cooking spray. 2. Combine the artichokes, spinach and its liquid, onions, garlic, and oregano in the slow cooker. 3. Cover and cook on high for 1 ½ hours or on low for 2 ½ - 3 hours. 4. Stir in the remaining ingredients. Cooking spray 14-ounce can quartered artichoke hearts, drained and coarsely chopped 10-ounce package frozen chopped spinach, thawed but not drained ½ cup diced onion 2 medium garlic cloves, minced 1 tsp dried oregano leaves ½ cup light mayonnaise ½ cup grated Parmesan cheese

5 Slow Cooker BBQ Chicken Sliders SERVES 8 Prep Time: 15 minutes Cook Time: 6 hours (slow cooker) Serving Size: 1 slider Calories: 180 Sugars: 5g Carbs: 22g Dietary Fiber: 3g Protein: 16g Cholesterol: 30mg Fat: 3.5g Sat. Fat: 0.8g Sodium: 240mg Potassium: 225mg Start the chicken in a slow cooker and assemble these fun mini sandwiches when your guests arrive. This recipe is a guaranteed crowd pleaser! 1. Place the chicken breasts in a slow cooker. Sprinkle with the garlic powder and pepper. Place the sliced onion on top of the chicken. Pour in 1 cup water. Cover and cook on low for 6 hours, or until done. 2. Drain the cooking water from the slow cooker. Shred the chicken with two forks. Mix in the barbeque sauce and stir to coat the chicken. Heat through for an additional 15 minutes. 3. Assemble the sandwiches, using ⅓ cup BBQ chicken for each bun. 1 lb boneless, skinless chicken breasts ½ tsp garlic powder ¼ tsp ground black pepper 1 small onion, sliced 1 cup water ⅓ cup barbeque sauce 8 mini whole wheat buns, split Dietitian Tip: Look for the lowest-carb BBQ sauce you can find. The one used when testing this recipe contained about 6g carb per 2 Tbsp.

6 Fish Fillets with Lemon Parsley Topping SERVES 4 Prep Time: 15 minutes Cook Time: 10 minutes Serving Size: 4.5oz cooked fish Calories: 285 Sugars: 0g Carbs: 1g Dietary Fiber: 0g Protein: 33g Cholesterol: 75mg Fat: 17g Sat. Fat: 3g Sodium: 75mg Potassium: 0mg Here s a quick weeknight dinner to enjoy with your family. Fish can make a great entrée when you are pressed for time since it cooks quickly, plus it s a great source of lean protein. 1. Preheat oven to 400 degrees F. 2. Line a baking sheet with foil, coat foil with cooking spray, arrange the fillets on foil, and sprinkle evenly with the paprika. Season lightly with salt and pepper, if desired. Bake 10 minutes or until the fish is opaque in center. 3. While fish is cooking, combine the remaining ingredients, except lemon halves, in a small mixing bowl and set aside. 4. Using a slotted spatula, remove the fish, place on four dinner plates and squeeze lemon juice evenly over all. Top with the parsley mixture. 4 (6 oz) lean white fish fillets (such as tilapia, snapper, or flounder), rinsed and patted dry Paprika to taste ¼ cup extra virgin olive oil ½ tsp lemon zest 2 Tbsp finely chopped parsley ¼ tsp dried dill weed 1 medium lemon, halved

7 Mushroom Burger SERVES 4 Prep Time: 5 minutes Cook Time: 15 minutes Serving Size: 1 burger Calories: 320 Sugars: 5g Carbs: 24g Dietary Fiber: 4g Protein: 27g Cholesterol: 85mg Fat: 12g Sat. Fat: 3.3g Sodium: 280mg Potassium: 555mg Who doesn t love a good burger? If you d like, you can add a slice of reduced-fat Swiss cheese to these to kick the flavor up a notch. Cheese will add extra calories and fat, but minimal carbs. 1. Prepare an indoor or outdoor grill. 2. In a medium bowl, mix together turkey, garlic powder and black pepper. Divide turkey into four equal portions, shaping into a patty. 3. Place patties on grill rack; grill 3-4 minutes per side or until juice run clear. 4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5 minutes until soft. 5. Place each burger on bun, top with mushrooms. 1 pound lean ground turkey ½ tsp garlic powder ¼ tsp ground black pepper 4 whole-wheat hamburger buns, about 1 ½ oz. each 1 Tbsp trans-fat free margarine 8 oz. sliced mushrooms Dietitian Tip: This recipe can be made gluten-free by using gluten-free bread and verify all other ingredients are gluten-free.

8 Chicken Salad with Strawberries SERVES 4 Prep Time: 10 minutes Cook Time: None Serving Size: 2 cups salad, 1 ½ Tbsp dressing Calories: 265 Sugars: 11g Carbs: 16g Dietary Fiber: 3g Protein: 25g Cholesterol: 60mg Fat: 10.5g Sat. Fat: 1.7g Sodium: 190mg Potassium: 560mg The strawberries and poppy seed dressing give this 5-ingredient salad a refreshing sweet taste that s still low in carbohydrates. 1. In a salad bowl, mix together all salad ingredients. 2. Pour dressing over salad and toss to coat. Dietitian Tip: Use a cooked deli-rotisserie chicken or ready-toserve grilled chicken strips to save time. 1 (5.5-oz) bag organic baby spinach 4 Tbsp sliced raw almonds 2 cups strawberries, sliced 2 cups cooked chicken breast, diced 6 Tbsp light poppy seed dressing

9 Chicken and Dumplings SERVES 6 Prep Time: 15 minutes Cook Time: 10 minutes Serving Size: 2 cups Calories: 315 Sugars: 4g Carbs: 31g Dietary Fiber: 4g Protein: 36g Cholesterol: 99mg Fat: 5g Sat. Fat: 1.5g Sodium: 460g Potassium: 810mg Try these tasty chicken and dumplings for a budget-friendly family dinner. Add a side of roasted green beans to complete your meal. 1. Mix the flours, baking soda, baking powder, sage, salt (optional), and pepper in a medium bowl. Add yogurt, egg, and water and knead to make a slightly sticky dough. Cover the bowl and set aside. 2. Add olive oil to a large soup pot over medium high heat. Add the onion, carrots, celery, and mushrooms. Sauté for 5-7 minutes or until the vegetables are softened. 3. Add the chicken and broth, and bring to a boil. Reduce to a simmer for 5 minutes. 4. Roll the dough out into an 8 inch disk that is ½-inch thick. Cut the dough into 1 inch pieces and drop the dumplings into the simmering broth. Stir frequently until all the dumplings are added. 5. Simmer the dumplings for 10 minutes and serve. 1 cup whole wheat flour ½ cup all purpose flour 1 tsp baking soda ½ tsp baking powder ½ tsp ground sage ½ tsp salt (optional) ¼ tsp ground black pepper ½ cup non-fat, plain Greek yogurt 1 egg 1 Tbsp cold water 1 tsp olive oil 1 medium onion, diced 2 carrots, diced 2 celery stalks, diced 8 ounce package sliced mushrooms 1 ½ pounds boneless, skinless chicken breasts, diced 8 cups fat-free, low sodium chicken broth

10 Butternut Squash Gratin SERVES 8 Prep Time: 15 minutes Cook Time: 70 minutes Serving Size: ⅛ of casserole Calories: 95 Sugars: 4g Carbs: 14g Dietary Fiber: 2g Protein: 3g Cholesterol: 5mg Fat: 3g Sat. Fat: 1g Sodium: 100mg Potassium: 315mg This rich side dish is oh-so-creamy and satisfyingly cheesy but one serving is still less than 100 calories. 1. Preheat the oven to 375 degrees F. 2. Cut the squash in half lengthwise and place it face down in a 9x13-inch baking dish. Pour the water over the squash and bake for 45 minutes. 3. Remove the squash from the pan and drain the water. Coat the baking dish with cooking spray. 4. Remove the seeds and scoop the flesh of the squash out of the skin. Add the squash flesh back to the prepared baking dish, breaking it up into even sized pieces. 5. Add oil to a sauté pan over medium heat. Add the flour and stir to combine. Cook the oil and flour mixture for two minutes then whisk in the fat-free half and half. Bring to a boil, whisking frequently. 1 (2-lb) butternut squash 1 cup water Cooking spray 1 Tbsp olive oil 2 Tbsp flour 2 cups fat-free half and half ½ cup shredded Parmesan cheese, divided ½ tsp ground black pepper 1 Tbsp chopped fresh thyme 6. Stir in ¼ cup of the parmesan cheese, the ground black pepper and the thyme. Stir until cheese is melted. 7. Pour the sauce over the butternut squash and sprinkle the remaining ¼ cup of cheese over the top. Bake for 25 minutes or until golden brown and bubbling.

11 Quick Butternut Squash Soup SERVES 5 Prep Time: 10 minutes Cook Time: 30 minutes Serving Size: 1 cup Calories: 115 Sugars: 6g Carbs: 21g Dietary Fiber: 4g Protein: 4g Cholesterol: 0mg Fat: 3g Sat. Fat: 0.4g Sodium: 95mg Potassium: 700mg Savor rich fall flavors with this delicious and fast squash soup. 1. Microwave the frozen squash for 5 minutes. 2. In a large soup pot, heat the oil over medium-high heat. Add the onion and carrot and sauté for 5 minutes, or until clear. Add the garlic and sauté for 30 seconds. Add the squash and sauté for 3 minutes. 3. Add the remaining ingredients. Bring to a boil, reduce heat, and simmer for 15 minutes. 4. After the soup has cooled slightly, transfer it to a blender and blend until smooth or use an immersion blender in the pot to blend until smooth. If desired, return the pureed soup to the pot to reheat before serving. Dietitian Tip: The frozen butternut squash used in this recipe is a big time saver cooking the squash would normally take about an hour. Check the vegetable section of the freezer aisle for peeled, frozen butternut squash. 2 (12-oz) packages frozen butternut squash 1 Tbsp olive oil 1 onion, diced 1 large carrot, diced 2 cloves garlic, minced 24-oz fat-free, low-sodium chicken broth ½ tsp ground black pepper ⅛ tsp dried sage

12 Turkey Bacon Wrapped Jalapeño Poppers SERVES 20 Prep Time: 25 minutes Cook Time: 30 minutes Serving Size: 1 popper Calories: 50 Sugars: 1g Carbs: 3g Dietary Fiber: 0g Protein: 3g Cholesterol: 15mg Fat: 3.5g Sat. Fat: 1.5g Sodium: 155mg Potassium: 130mg These spicy, creamy, bacon-wrapped treats are a sure crowd pleaser. For a sweeter popper, use a colorful array of mini bell peppers instead of jalapeños. 1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray and set aside. 2. Add the peppers to a large sauté pan filled with one inch of water and cook over high heat. Bring to boiling, turn off the heat, and cover. Let the peppers steam for 10 minutes. 3. Remove the peppers from the pan and let them cool to the touch. Cut each pepper in half, lengthwise, and remove the ribs and seeds (if you like it spicy, leave these in or only remove some of them). Lay the peppers cut side up on a sheet pan. Cooking spray 10 medium-large jalapeño peppers ¾ cup light cream cheese 3 oz precooked andouille-style chicken sausage, diced (approx. 1 link) 10 pieces turkey bacon 4. In a small bowl, mix together the cream cheese and diced sausage. Fill each pepper half with 1 Tbsp of the cream cheese mixture. 5. Cut each piece of turkey bacon in half, lengthwise. Wrap each pepper with a strip of turkey bacon and place seam side down on the baking sheet or secure the bacon with a toothpick. 6. Bake the poppers for 20 minutes. Let them cool to room temperature before serving.

13 Tailgate Nachos SERVES 6 Prep Time: 25 minutes Cook Time: 30 minutes Serving Size: 1/6 of recipe Calories: 300 Sugars: 5g Carbs: 32g Dietary Fiber: 6g Protein: 25g Cholesterol: 45mg Fat: 8g Sat. Fat: 2.4g Sodium: 155mg Potassium: 615mg Shhh, don t tell anyone these yummy nachos are secretly healthy. They even offer a full serving of vegetables! Cooking spray 1. Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray. Layer the chips in the bottom of the pan; set aside. 2. Add the oil to a saute pan over medium heat. Add the onions and garlic and sauté for about 5 minutes, until the onions start to turn clear. 3. Add the onion mixture, black beans, pepper, and chicken broth to a blender and puree until smooth. Pour the bean mixture evenly over the chips. 4. In a small bowl, mix the salsa and chicken together. then spoon the chicken mixture evenly over the top of the bean mixture. 5. Top with the cheese and bake for 20 minutes. Remove the pan from oven and top the nachos with shredded lettuce and diced tomato. 6. Top each serving with 3 tsp of Greek yogurt. 4 oz baked tortilla chips 1 Tbsp. olive oil 1 medium yellow onion, peeled and chopped 2 cloves garlic, peeled and smashed 1 (15-oz) can black beans, rinsed and drained ½ tsp ground black pepper ½ cup fat-free, low-sodium chicken broth (or water) 2 cups chopped cooked chicken breast 1 cup salsa (heat level to taste) ½ cup reduced-fat shredded Mexican style cheese 1 cup shredded lettuce 1 cup diced tomato ½ cup nonfat plain Greek yogurt

14 Crunchy Mediterranean Tuna Salad Wrap SERVES 6 Prep Time: 10 minutes Cook Time: None Serving Size: 1 wrap Calories: 105 Sugars: 2g Carbs: 5g Dietary Fiber: 1g Protein: 14g Cholesterol: 25mg Fat: 3.5g Sat. Fat: 0.6g Sodium: 360mg Potassium: 290mg This tuna salad is super flavorful, thanks to briny olives and sweet red bell peppers. And there s no bread required! 1. In a small bowl, mix together the tuna, mayonnaise, yogurt, onion, celery, red pepper, olives, and black pepper. 2. Divide the tuna mixture among the lettuce leaves (about ½ cup tuna salad per lettuce leaf). Fold to form a wrap. 1 (12-oz) tuna pouch, in water ¼ cup light mayonnaise 3 Tbsp plain non-fat yogurt ¼ cup onion, finely diced 1 stalk celery, finely diced ½ red bell pepper, finely diced 3 Tbsp Kalamata olives, chopped ¼ tsp ground black pepper 6 large butter lettuce leaves

15 Pulled Pork with Pineapple BBQ Sauce SERVES 8 Prep Time: 5 minutes Cook Time: 8 hours (slow cooker) Serving Size: ½ cup Calories: 185 Sugars: 8g Carbs: 15g Dietary Fiber: 1g Protein: 23g Cholesterol: 60mg Fat: 3.5g Sat. Fat: 1g Sodium: 380mg Potassium: 525mg This simple 3-step recipe for tender, BBQ pulled pork makes this meal a snap to prepare. Set the slow cooker and forget it for 8 hours while enjoying the tantalizing aroma. 1. Add all ingredients to a slow cooker. 2. Cook on high for 8 hours. 3. Shred the meat with two forks and serve. 1 (2-lb) pork tenderloin 1 ⅓ cups sugar-free traditional or honey mustard BBQ sauce 1 cup crushed canned no-sugar-added pineapple with juice 2 cloves garlic, minced 1 small onion, diced

16 Marinated Grilled Chicken with Zucchini SERVES 4 Prep Time: 1 hour (marinating time) Cook Time: 10 minutes Serving Size: 4 oz chicken & ½ cup zucchini Calories: 250 Sugars: 4g Carbs: 7g Dietary Fiber: 1g Protein: 25g Cholesterol: 65mg Fat: 13g Sat. Fat: 2.2g Sodium: 70mg Potassium: 520mg This delicious dish is perfect for a busy weeknight dinner. For extra flavor, remember to marinade the chicken the night before. 1. In a medium bowl, whisk together all marinade ingredients. Place the chicken tenderloins in a large plastic storage bag. Pour marinade over tenderloins and coat well. Seal bag and refrigerate 1 hour or overnight. 2. Spray grill with cooking spray and preheat to medium-high. Place chicken tenderloins on grill and brush with any remaining marinade. Grill about 4-5 minutes per side or until done. 3. Brush zucchini with olive oil. Grill 3-5 minutes per side. 4. Serve chicken tenderloins with zucchini rounds. Marinade Juice of 2 clementine oranges (½ cup) 1 Tbsp olive oil 1 cloves garlic, minced ⅛ tsp ground Black pepper Cooking spray 1 pound boneless chicken breast tenderloins Zucchini 2 medium zucchini, sliced into ½ inch circles 2 Tbsp olive oil

17 Bruschetta Stuffed Zucchini Boats SERVES 4 Prep Time: 5 minutes Cook Time: 20 minutes Serving Size: ½ zucchini Calories: 75 Sugars: 5g Carbs: 9g Dietary Fiber: 2g Protein: 3g Cholesterol: 0mg Fat: 4.5g Sat. Fat: 0.8g Sodium: 220mg Potassium: 530mg Keep your veggies interesting! These zucchini boats are quick, easy and a delicious alternative to steamed vegetables. 1. Trim and discard the zucchini ends. Cut each zucchini in half lengthwise. 2. Using a spoon, scoop out the middle of the zucchini and leave a thin base at the bottom so the boat can be stuffed. Place the scooped-out centers into a small bowl. Set aside. 3. Bring a medium pot of salted water to a boil. Blanch the zucchini boats just until they begin to soften, about 2-3 minutes. Immediately place the zucchini boats in a bowl of iced water. Drain the zucchini and place it on baking sheet. 2 large zucchini 2 tsp olive oil ⅛ tsp ground black pepper ½ cup jarred bruschetta 4 tsp grated parmesan cheese 4. Heat the olive oil in a medium skillet over medium heat. Sprinkle the reserved zucchini mixture with black pepper; add to the pan, and sauté about 6-8 minutes. Stir in the bruschetta; lower the heat and simmer for 3 minutes. 5. Spoon the bruschetta mixture evenly into the four zucchini boats. Sprinkle each zucchini boat with 1 tsp parmesan cheese. 6. Heat the broiler. Broil the stuffed zucchini boats until slightly golden, about 2-3 minutes watch closely to avoid burning.

18 Zucchini Lasagna Skillet SERVES 4 Prep Time: 10 minutes Cook Time: 20 minutes Serving Size: ½ zucchini Calories: 205 Sugars: 6g Carbs: 11g Dietary Fiber: 2g Protein: 18g Cholesterol: 55mg Fat: 10g Sat. Fat: 2.4g Sodium: 345mg Potassium: 590mg This is a great low-carb version of traditional lasagna. You can also serve this dish over whole grain pasta. 1. Bring the water to a boil in a large sauce pan over high heat. Add the zucchini and boil for two minutes. Drain well and set the cooked zucchini aside in a colander to continue draining. 2. In a large sauté pan, add the olive oil over medium heat. Add the turkey, Italian seasoning and garlic and sauté, breaking up the turkey to crumble it. Sauté for 5-6 minutes or until the turkey is just cooked through. 3. Add the entire jar of marinara sauce and bring to a simmer. Simmer for two minutes, then stir in the drained zucchini. Continue to simmer for 2 more minutes. 4. Stir in both cheeses and stir until melted. 4 cups water 2 medium zucchinis, shaved into strips with a peeler, omitting center seeds 1 tsp olive oil 8 oz lean ground turkey 1 Tbsp Italian seasoning 3 cloves garlic, minced or grated ½ (24.5 oz) jar reduced-sodium marinara sauce ½ cup skim ricotta cheese 3 Tbsp freshly shredded parmesan cheese

19 Chocolate Peanut Butter Sandwiches SERVES 14 Prep Time: 15 minutes Cook Time: None Serving Size: 1 sandwich Calories: 85 Sugars: 7g Carbs: 15g Dietary Fiber: 1g Protein: 3g Cholesterol: 0mg Fat: 1.5g Sat. Fat: 0.3g Sodium: 195mg Potassium: 100mg This recipe is simple and will be sure to satisfy your craving for peanut butter and chocolate! 1. In a small bowl, whisk together the pudding mix, peanut butter powder, and milk. Refrigerate for 5 minutes. 2. For each sandwich, place 2 Tbsp pudding mixture onto a graham cracker square. Top with another graham cracker square. Repeat for the remaining 13 sandwiches. 3. Place on a baking sheet and freeze for 1 to 2 hours. Dietitian Tip: If you d like to enjoy a dessert from time to time, portion control can help you indulge without overdoing it. This recipe is perfectly portioned and will satisfy your sweet tooth. The peanut butter powder can be found at some grocery stores, often in the health food section, or in warehouse stores. 1 (1.4-oz) package sugar-free, instant chocolate pudding mix ¼ cup peanut butter powder 2 cups nonfat (skim) milk 28 graham cracker squares (14 rectangles, each 5 inches long)

20 Grilled Banana Split Sundaes SERVES 6 Prep Time: 5 minutes Cook Time: 6 minutes Serving Size: 1 sundae Calories: 180 Sugars: 9g Carbs: 29g Dietary Fiber: 3g Protein: 3g Cholesterol: 10mg Fat: 7g Sat. Fat: 1.8g Sodium: 85mg Potassium: 305mg A new spin on a timeless classic. Keep the peels on the bananas for a built-in baking dish as you grill them the heat will caramelize the sugar blend in this sensational dessert. 1. Preheat an indoor or outdoor grill to medium heat. 2. In a small bowl, whisk the Splenda Brown Sugar Blend and cinnamon together. Sprinkle the cut side of the bananas with the cinnamon mixture. 3. Place the bananas cut side down on the grill and cook until grill marks appear, about 2 to 3 minutes. Flip the bananas over and cook until the peel just starts to pull away from the banana. Remove the bananas from the grill and remove the peel. Cut each half in thirds, lengthwise. 4. In a sundae bowl, place a ⅓ cup scoop of ice cream. Tuck two pieces of the banana into the ice cream so they are sticking up. Top the ice cream with 1 Tbsp pineapple, 1 Tbsp sugar-free chocolate sauce, 1 Tbsp fat-free whipped topping, and 1 Tbsp chopped pecans. Repeat for the remaining 5 sundaes. 2 tsp Splenda Brown Sugar Blend ½ tsp ground cinnamon 2 firm unpeeled bananas, split in half lengthwise (leave peels on) 2 cups reduced-fat-and-calories strawberry ice cream 6 Tbsp crushed no-sugar-added pineapple, drained 6 Tbsp sugar-free chocolate sauce 6 Tbsp fat-free whipped topping 6 Tbsp chopped pecans Chef Tip: If you prefer, choose a different flavor of ice cream and use any no-sugar-added canned or fresh fruit instead of the pineapple.

21 Raspberry Smoothie Pops SERVES 4 Prep Time: 5 minutes Cook Time: None Serving Size: 1 pop Calories: 70 Sugars: 12g Carbs: 15g Dietary Fiber: 1g Protein: 3g Cholesterol: 0mg Fat: 0g Sat. Fat: 0g Sodium: 20mg Potassium: 245mg Try these tasty and easy smoothie pops that go perfect on a hot summer day both kids and adults will love this treat. 1. In a blender mix together all ingredients until smooth. 2. Pour smoothie mixture evenly into 4 ice pop molds. Insert ice pop handle on top. Place upright and freeze until solid; about 3 hours. 1 small banana 1 cup unsweetened frozen raspberries 2 ounces non-fat Greek berry yogurt ½ cup skim milk

22 Greek Yogurt Chocolate Mousse SERVES 6 Prep Time: 10 minutes Cook Time: None Serving Size: Heaping ⅓ cup Calories: 100 Sugars: 5g Carbs: 10g Dietary Fiber: 1g Protein: 8g Cholesterol: 0mg Fat: 2.5g Sat. Fat: 1.6g Sodium: 45mg Potassium: 165mg Making dessert for a special occasion? This satisfying dessert can be prepared ahead of time and refrigerated. Just before serving, portion it out and top with whipped topping. 1. Add the chopped chocolate to a microwave-safe bowl. Microwave the chocolate on high for 1 minute, then stir. If not completely melted, microwave for 30 more seconds, then stir until all chunks are melted. If it is still not melted, microwave another 30 seconds and continue to stir, just until the chunks in the chocolate are melted. Do not overcook. 2. In a medium mixing bowl, whip the Greek yogurt with an electric mixer until fluffy. Add the stevia, vanilla, and milk, and beat some more, then add the chocolate, a small amount at a time, beating in between additions. 6 mini Hershey s Sugar-Free Special Dark Chocolate bars, chopped 2 cups nonfat plain Greek yogurt 2 Tbsp stevia 1 tsp vanilla extract ¼ cup skim milk ¾ cup nonfat whipped topping 3. Once all of the chocolate is mixed into the yogurt, divide the mousse into 6 portions and top each portion with 2 tablespoons whipped topping.

23 Want 50+ More FREE Recipes? 28-DAY FULL MEAL PLAN FEATURES More than 50 tasty diabetic-friendly recipes Day-by-day menus for breakfast, lunch, dinner, and snacks Fast and easy recipes you ll love Nutritionist tested and approved Exclusive BONUS access to a private online diabetes community with thousands more recipes, information and support Get the Meal Plan Here: