PEANUT BUTTER SMOOTHIE

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1 OATMEAL ROCKET FUEL Mix frozen blueberries and oatmeal, and your morning porridge turns into rocket fuel. 1/3 c. rolled oats 2/3 c. water 1/2 c. fresh or frozen berries Combine oats and water in a microwaveable bowl and cook on HIGH for 2 minutes. To prevent the oatmeal from boiling over, it s always a good idea to mix the oatmeal half-way through the cooking process. Remove from microwave and add berries. If you are using frozen berries, you can add them cold the oatmeal to create a hot-cold contrast or you could defrost them for 20 seconds in the microwave to keep the oatmeal dish warm. Calories: 200 per serving Serves 1

2 PEANUT BUTTER SMOOTHIE Peanut butter smoothies fill your stomach so you can avoid the temptation for sweets at 3pm. Bring a hand blender to work for an afternoon treat. 2 medium frozen bananas (To freeze: Peel ripe bananas and place in freezer overnight) 1 1/2 c. skim milk 4 Tbsp natural, unsalted, smooth peanut butter Using a hand blender, combine frozen bananas (which are cut into several pieces), milk and peanut butter. Blend until smooth. Serve and enjoy. Calories: 365 per serving Serves 2

3 MUSCLE-BUILDING EGGS IN A PITA POCKET Whip up this dish for a low-fat, high protein-packed breakfast. 2 eggs 2 Tbsp skim milk 1/4 c. reduced fat cheddar cheese 2 Tbsp red pepper, chopped 2 Tbsp green pepper, chopped 2 Tbsp onion, chopped 1 whole wheat pita pocket, halved Whisk together eggs, milk, onion, red pepper and green pepper. Heat medium-sized pan to medium-high heat. Pour egg mixture into pan and scramble eggs are firm, but moist. Add cheese and cook until melted. Meanwhile, cut pita pocket in half and warm in microwave for 20 seconds. Open one pita half and spoon 1 4 of the cooked egg mixture into pocket. Serve hot. Calories: 210 per serving. Serves 2

4 BLUE-CRAN OATMEAL POWER MUFFINS Muffins are a great addition to a breakfast or as stand-alone afternoon snack. They are super easy and quick to make. 1 c. uncooked oatmeal 1c. fresh or frozen blueberries (do not thaw) 1 c. all-purpose flour 1/2 c. dried cranberries 3 Tbsp granulated sugar 1 c. low-fat milk 1 tsp baking powder 2 egg whites, lightly beaten 1/2 tsp baking soda 2 Tbsp canola oil PREP: Heat oven to 400 F. Lightly spray twelve medium muffin cups with cooking spray. In a medium bowl, combine oats and milk. Mix well and let stand for 10 minutes. Stir in egg whites and oil until blended. In a large bowl, combine flour, sugar, baking powder and baking soda. Mix well. Add oat and stir until dry ingredients are moistened. Do not over-mix. Gently stir in cranberries and blueberries. Fill muffin cups about 2/3 full. Bake 20 to 25 minutes or until golden brown. Cool muffins in pan for 5 minutes before removing &

5 BRANANA-RAISIN MUFFINS Keeps you regular and fills you up without packing on the pounds. 3 4 c. bran 1 2 c. oat bran 1 2 c. raisins 1 c. sifted flour 1 tsp. baking powder 1 2 tsp. baking soda 3 4 c. lowfat milk 1/3 c. canola oil 3 ripe mashed bananas 4 large egg whites PREP: Heat oven to 400 F. Lightly spray twelve large muffin cups with cooking spray. In a large bowl, mix together bran, oat bran and milk. Add oil, bananas, egg whites, and raisins. In a medium bowl, mix together flour, baking powder and baking soda. Add to batter. Gently stir until dry ingredients are moistened. Batter will be slightly lumpy. Fill muffin cups about 2/3 full and bake for minutes. Cool muffins in pan for 5 minutes before removing and consuming. Calories: 300 per muffin Makes 12 muffins

6 PAINLESS PASTA Buy whole wheat pasta rather than white pasta to whip up this tasty, energy boosting meal. A handful of pasta (fettuccini, spaghetti, penne or other pasta) 1-2 cloves of garlic 1/4 c. olive oil 2 Tbsp parmesan cheese Boil water and add pasta. Meanwhile, peel and chop garlic cloves. Then heat olive oil in a separate pan and add garlic. Cook until garlic is brown. Cook the pasta until al dente (slightly firm about 6 minutes), and then drain with a colander and return to the pot. Stir in olive oil and garlic sauce. Add parmesan cheese. Salt and pepper to taste. Serves 1

7 TURKEY SANDWICH WITH SWEET POTATO Healthy and low-fat, this combination of protein and carbohydrates makes a perfect lunch. 2 slices whole grain bread 2 slices processed Swiss cheese 1 tsp yellow mustard 1 leaf lettuce 2-3 slices lean turkey(from deli) 1 sweet potato Butter (to taste) Toast bread. Top one side with mustard, cheese, lettuce and turkey. Add second slice of bread and cut in half. Meanwhile, bake the sweet potato in the microwave for 5-6 minutes. It should be soft like a baked potato when it is ready. Butter for taste. Serves 1

8 NO MEAT CHILI Don t be scared away by the long ingredient list. This recipe is actually very easy to make and it makes a lot! Better yet, you can freeze the leftovers for a later date. 2 tsp olive oil 1/2 tsp salt 28-oz can diced tomatoes 28 oz can vegetable broth 1/2 c. chopped onion 15-oz can black beans, rinsed and drained 1 green bell pepper, coarsely chopped 15-oz can white kidney beans, rinsed and drained 2 cloves garlic, minced 15-oz can red kidney beans, rinsed and drained 1 jalapeño pepper, seeded & minced 1/4 c. uncooked whole-wheat couscous 1 tbsp dried oregano 2 Tbsp chili powder 2 tsp ground cumin Heat oil in a large pot over medium heat. Add onion, green pepper, garlic and jalapeño and sauté 2 minutes. Add herbs, spices and salt. Stir well to coat vegetables. Add tomatoes, broth and beans and bring mixture to a boil. Reduce to medium heat and simmer, uncovered, 3 minutes. Add couscous and simmer, uncovered, 5 minutes. Calories: 250 calories per 1 cup serving Serves 8

9 CHICKEN PILAF This works well as a main dish for dinner and also as a side dish for lunch. Despite the long ingredient list, this recipe really is a no-brainer. 2 tsp sesame oil 1 c. diced carrots 1/2 c. chopped onion 2 1/4 c. chicken broth 2 garlic cloves, minced 1/2 tsp salt 1 pd. skinless, boneless chicken breasts 1/4 tsp ground black pepper 1 c. uncooked brown rice 1/2 c. frozen green peas, thawed 1 Tbsp soy sauce PREP: Cut chicken into 1/2-inch cubes, dice carrots, chop onions and mince garlic. Heat oil in a medium pot over medium heat. Add onion and garlic and sauté 2 minutes. Add chicken and stir frequently to ensure that all sides are browned. Add uncooked rice and sauté for 1 minute. Then stir in soy sauce. Add carrots, chicken broth, salt and pepper and bring mixture to a boil. Reduce heat, cover and simmer 30 minutes, until liquid is absorbed and rice is tender (about 30 minutes). Stir in thawed peas and heat through. Calories: 300 calories per 1 cup serving Serves 4

10 HEALTHY AND FAST PIZZA Faster, healthier and cheaper than take-out. 2 c sliced, white mushrooms 1 12-inch pre-baked pizza shell (preferably whole wheat) 2 c trimmed, fresh spinach leaves 1 1/2 c shredded part-skim mozzarella cheese 3 thinly-sliced plum tomatoes 1 tbsp olive oil 3 tbsp grated Parmesan cheese PREP: Preheat oven to 450 F. Place pizza shell on pizza pan or baking sheet. Top with spinach, 3/4 c mozzarella cheese, tomatoes and mushrooms. Drizzle with oil. Sprinkle with remaining mozzarella. Bake about 10 minutes, until cheese melts. Sprinkle with Parmesan cheese and consume. Serves 4

11 COUSCOUS WITH SPINACH, PEAS AND FETA It takes 5 minutes and that s it! High in fiber and nutrients, you could eat this every day. After all, didn t Popeye feed his muscles with a daily dose of spinach? 1 c. whole-wheat couscous, uncooked 1 c. frozen green peas, thawed 1/2 c. canned spinach 1 Tbsp olive oil 4 Tbsp crumbled feta cheese Salt and pepper, to taste Bring 1 1/2 cups of water to a boil in a medium pot. Add couscous, remove from heat, cover and let stand 5 minutes. In a large bowl, combine cooked couscous, spinach, olive oil, peas and feta. Toss lightly to combine. Season with salt and pepper. Serve hot or cold. Calories: 350 calories per 1 cup serving Serves 4

12 POACHED SALMON WITH BROWN RICE AND SPECIAL SAUCE The best part about this recipe is that there is minimal post-cooking clean-up! Poaching preserves all the nutrients in the salmon with virtually no mess. And if you are feeling up to it, round out this dish by adding a salad or a simple side order of steamed veggies. 1 c. uncooked brown rice 1/2 c. low-fat plain yogurt (not fat-free) 1 tsp lemon juice 1 Tbsp dried dill 1 pd salmon fillets 1 Tbsp Dijon mustard Salt and black pepper to taste Make brown rice according to package. Place enough water in a large pan to just cover the salmon fillets. Bring to a boil and then add salmon. Reduce heat and simmer for 10 minutes. Check to see if the salmon is cooked by making a small cut in the middle of the fillet. When the fish is light pink throughout, remove from water and season with lemon juice, salt and pepper. To make the special sauce, whisk together yogurt, dill and Dijon mustard in a small bowl. Remove salmon from water, and season with salt and pepper. Serve warm with special sauce and brown rice. Calories: 375 Serves 4

13 POACHED WHITE FISH WITH SWEET SALSA Light and tasty. Another way to use the poaching technique. 2 fillets white fish (Tilapia, Cod, Haddock, etc.) 1/2 c. salsa 1/2 c. uncooked couscous 1 ripe avocado Bring 1 cup of water to a boil in a medium pot. Add couscous, remove from heat, cover and let stand 5 minutes. Place enough water in a large pan to just cover the fish. Bring to a boil and then add fillets. Reduce heat and simmer for 5-10 minutes. Check to see if the fish is cooked by making a small cut in the middle of the fillet. When the fish is flaky, remove from water and place on serving plates along with couscous. Heat salsa in microwave for seconds. Spread over fish. Add half an avocado to each plate and serve immediately.

14 QUESADILLAS: ULTRA-EASY MEXICAN Fast, simple and packed with vitamins and protein. 1/2 c. grated part-skim mozzarella cheese 1/2 c. grated cheddar cheese 2 tsp Parmesan cheese 1 tsp olive oil 2 medium tomatoes, diced 6 green onions, diced 1 jalapeno pepper, seeded and diced 2 cloves garlic, minced 8 8-inch whole-wheat tortillas PREP: Combine cheeses in a bowl and set aside. Heat oil in a large nonstick pan over medium heat. Add tomatoes, green onions, jalapeño, garlic and oregano and cook 2 minutes. Stir frequently. Remove vegetables from pan and set aside. Return pan to heat and place 1 tortilla flat on the bottom. Top half of the tortilla with 2 tablespoons each of cheese mixture and vegetable mixture. Fold over untopped side and cook 1 minute per side, until cheese melts. Remove from pan and cover with foil to keep warm. Repeat with all tortillas. Then cut each quesadilla into 3 wedges and serve warm. Calories: 265 calories (serving = 2 quesadillas/6 wedges) Serves 4

15 LOW FAT COOKIES You will get a craving for something sweet and these cookies are better than a Mars bar any day. 1/2 c. softened butter 1 Tbsp water 1 c. firmly packed brown sugar 1/2 c. granulated white sugar 2 egg whites 1 3/4 c. all-purpose flour 1 tsp baking soda 1/2 c. mini-chocolate chips nonstick cooking spray Preheat oven to 350 F. Spray cookie sheet with nonstick cooking spray and set aside. In a large bowl, use an electric mixer to cream butter, water and brown sugar and white sugar together (approximately 2 minutes). Add egg whites and vanilla extract. Mix well. Then add flour, baking soda and salt. Mix well. Finally, add chocolate chips and blend thoroughly. Scoop dough in teaspoon-sized balls and place on prepared cookie sheet about 1-inch apart. Bake until deep golden brown. Remove cookies from pan and place on cooling rack for 10 minutes. Serve and enjoy. Calories: 25 per cookie

16 SUPER EASY CRANBERRY STOVE-TOP RICE PUDDING You won t believe how easy this recipe is to make. It makes a lot, so both you and your fiancée can enjoy it for several days. Try it hot or cold. 1 c. rice 1 1/4 c. granulated white sugar 2 eggs 2 c. water 6 c. milk 1 c. dried cranberries In a large pot, mix together rice, cranberries, water, milk, sugar and salt. Bring rice mixture to boil. Reduce heat and cook for 20 minutes on top of stove. Meanwhile, beat together eggs and vanilla in a small bowl. Slowly stir into rice and cook on low heat for another 5-10 minutes.

17 ICE-CREAM SANDWICHES You aren t cheating the meal plan if you eat this dessert in moderation. Your fiancée will love them, too! 1/3 c. Grape-Nuts cereal 2 Tbsp mini chocolate chips 1c. fat-free frozen yogurt (any flavor) 4 graham crackers broken into 8 squares In a small bowl, combine Grape-Nuts cereal and chocolate chips. Set aside. Spread ice cream over four graham-cracker squares; top with remaining graham cracker squares. Roll sides in Grape-Nuts mixture. Freeze for minutes. Devour immediately. Calories: 175 per serving Serves 2

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