Nacho Snack

Snackable Nachos

Ingredients

• 1/2 pita, wheat, small, 4" diameter
• 1/8 teaspoon extra virgin olive oil
• 1/3 cup cheddar cheese, low-fat, low-sodium
• 1/8 teaspoon oregano, dried
• 1 piece jalapeño
• 8 fluid ounces water

Preparation

• Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.
• Sprinkle cheese evenly over pita wedges.
• Season with a pinch of oregano.
• Heat under broiler until cheese is melted.
• Add a slice of jalapeno, if desired.
• Enjoy with a glass of water.

Nutrition Facts

Calories	110
Calories from Fat	30
Total Fat	3.5 g
Saturated Fat	2 g
Cholesterol	10 mg
Sodium	105 mg
Total Carbohydrate	9 g
Dietary Fiber	1 g
Sugars	less than 1 g
Protein	11 g
Calcium	30%
Vitamin A	2%
Iron	4%

Herb-Rubbed Pork Chop

5

Herb-Rubbed Pork Chop Prep Time: 5 minutes or less Total Time: 20 minutes Cook Time: 15 minutes Ingredients 1/2 teaspoon garlic, chopped 1 teaspoon ground cumin 1 teaspoon coriander, ground 1/8 teaspoon black pepper 1 teaspoon extra virgin olive oil 8 1/4 ounces fresh pork sirloin boneless chops Preparation Mix the garlic, cumin, coriander, pepper and oil to form a paste. Rub pork with the paste. Coat a skillet with non-stick cooking spray. Heat to medium. Cook the pork chop about 5 minutes on each side, or until no longer pink inside. Roasted Brussel Sprouts Prep Time: 5 minutes or less Total Time: 50 minutes Cook Time: 45 minutes Ingredients 3/4 cup Brussels sprouts, fresh 1/2 teaspoon extra virgin olive oil 1/8 teaspoon black pepper Preparation Preheat oven to 400°. Coat a baking sheet with cooking spray. Toss brussels sprouts with olive oil and pepper. Place on baking sheet and roast for 30-45 minutes. Shake pan every 5-10 minutes for even browning. Biscuit Prep Time: 5 minutes or less Total Time: 20 minutes Cook Time: 15 minutes Ingredients 2 biscuits, buttermilk, lower fat, 2 1/4" 3/4 teaspoon unsalted butter Preparation Prepare biscuits per package directions; top with butter. Cinnamon Apple & Raisin Bake Prep Time: 10 minutes Total Time: 25 minutes Cook Time: 15 minutes Ingredients 1/2 cup apples, fresh, sliced 1/2 teaspoon raisins 1/2 teaspoon brown sugar, packed 1/4 teaspoon unsalted butter 1/2 teaspoon cinnamon, ground Preparation Preheat oven to 350°F. Coat a small baking dish with cooking spray. Place apples and raisins in baking dish. Combine sugar, butter and cinnamon well. Sprinkle over fruit. Bake for 15 minutes until sugar begins to carmelize and apples are tender.

Nutrition Facts

Calories	620
Calories from Fat	220
Total Fat	25 g
Saturated Fat	8 g
Cholesterol	155 mg
Sodium	540 mg
Total Carbohydrate	44 g
Dietary Fiber	7 g
Sugars	14 g
Protein	56 g
Calcium	10%
Vitamin A	15%
Vitamin C	100%
Iron	30%

Dilled Salmon

Dilled Salmon Prep Time: 5 minutes or less Total Time: 25 minutes Cook Time: 20 minutes Ingredients 1/2 teaspoon dill weed, fresh 1/8 teaspoon black pepper 1 teaspoon dijon mustard 1 teaspoon white-rice vinegar 1 tablespoon sour cream, fat-free 8 1/2 ounces wild Alaskan or Washington salmon, fresh 1/2 tablespoon extra virgin olive oil Preparation Preheat grill or broiler. Prepare dill sauce by combining dill, pepper, mustard, vinegar and sour cream. Refrigerate until ready to serve. Brush salmon with olive oil and grill (or broil) over hot coals for 5 to 8 minutes per side, depending on thickness, or until fish flakes easily with fork. Serve salmon topped with dill sauce. Roasted Brussel Sprouts Prep Time: 5 minutes or less Total Time: 50 minutes Cook Time: 45 minutes Ingredients 3/4 cup Brussels sprouts, fresh 1/2 teaspoon extra virgin olive oil 1/8 teaspoon black pepper Preparation Preheat oven to 400°. Coat a baking sheet with cooking spray. Toss brussels sprouts with olive oil and pepper. Place on baking sheet and roast for 30-45 minutes. Shake pan every 5-10 minutes for even browning. White Rice Prep Time: 5 minutes or less Total Time: 10 minutes Cook Time: 5 minutes or less Ingredients 1/2 cup long grain white rice, cooked 3/4 teaspoon extra virgin olive oil Preparation Prepare rice per package directions, adding olive oil to the water. Kiwi and Strawberry Dessert Prep Time: 5 minutes or less Total Time: 5 minutes or less Cook Time: 0 minutes Ingredients 1 kiwi, peeled and sliced 3 tablespoons sliced strawberries, fresh Preparation Serve kiwi with strawberries for a refreshing dessert.

Nutrition Facts

Calories	600
Calories from Fat	200
Total Fat	22 g
Saturated Fat	4 g
Cholesterol	115 mg
Sodium	290 mg
Total Carbohydrate	44 g
Dietary Fiber	6 g
Sugars	11 g
Protein	54 g
Calcium	20%
Vitamin A	20%
Vitamin C	250%
Iron	15%

Sinless Banana Cookies

Beef & Tomato Wrap

Ingredients

• 1 lettuce leaf
  
• 1/4 tomato, medium
• 2 tablespoons sour cream, reduced fat
• 1 teaspoon horseradish sauce
• 1 low carb flour tortilla, 8"
• 4 ounces deli-style roast beef, low-fat, low-sodium

Preparation

• Wash and chop lettuce and tomato.
• Mix sour cream and horseradish; spread over tortilla.
• Top prepared tortilla with chopped lettuce and tomato. Top with beef.
• Fold two opposite sides of tortilla in towards the center, and roll up from one of the remaining ends.
• Enjoy wrap with a calorie free beverage.

Nutrition Facts

Calories	310
Calories from Fat	90
Total Fat	10 g
Saturated Fat	4 g
Cholesterol	95 mg
Sodium	750 mg
Total Carbohydrate	23 g
Dietary Fiber	12 g
Sugars	1 g
Protein	33 g
Calcium	15%
Vitamin A	45%
Vitamin C	15%

Basic French Toast Sticks with Strawberries

Ingredients

• 2 pieces bread, whole wheat
• 1 egg, large
• 2 egg whites, uncooked
• 3 tablespoons milk, fat-free
• 1/4 teaspoon cinnamon, ground
• 1 1/2 teaspoons unsalted butter
• 3 meatless breakfast links (about 1 ounce each)
  
• 1/4 cup sliced strawberries, fresh

Preparation

• Slice bread into finger-sized sticks.
• Whisk egg and egg whites with milk and cinnamon in a shallow bowl. Soak bread pieces, turning over to coat all sides.
• Heat 1 teaspoon butter in a nonstick skillet to medium; cook bread sticks, turning each once until lightly browned on each side.
• While french toast is cooking, prepare veggie sausage per package directions.
• Remove french toast from heat and top with remaining butter and sliced strawberries. Serve with sausage on the side.
• Enjoy breakfast with a cup of coffee or tea, or other calorie free beverage.

Nutrition Facts

Calories	420
Calories from Fat	110
Total Fat	13 g
Saturated Fat	6 g
Cholesterol	200 mg
Sodium	1,050 mg
Total Carbohydrate	34 g
Dietary Fiber	8 g
Sugars	10 g
Protein	39 g
Calcium	20%
Vitamin A	10%
Vitamin C	40%
Iron	25%

Feta & Tomato Egg Scramble

Ingredients

• 1/2 tomato, medium
• 3/4 cup liquid-egg substitute
• 1/2 ounce feta cheese, low-fat
• 1 slice bread, whole wheat
• 1 teaspoon unsalted butter
• 1 teaspoon jam, all-fruit
• 6 fluid ounces milk, fat-free
• 1 tablespoon coffee, instant powder

Preparation

• Wash and chop tomato.
• Heat a non-stick skillet lighly coated with non-stick cooking spray over medium-high heat.
• Add tomato to skillet and sauté for 2 to 3 minutes.
• Add egg substitute and continue to cook, stirring constantly, until egg is just set.
• Remove from heat and gently stir in feta cheese.
• Meanwhile, toast bread and spread with butter and jam.
• Heat milk in the microwave for 45-60 seconds, add instant coffee (use decaf if desired). Sweeten with artificial sweetener if desired.
• Serve eggs and toast with café con leche.

Nutrition Facts

Calories	390
Calories from Fat	120
Total Fat	13 g
Saturated Fat	5 g
Cholesterol	20 mg
Sodium	730 mg
Total Carbohydrate	31 g
Dietary Fiber	3 g
Sugars	17 g
Protein	36 g
Calcium	40%
Vitamin A	35%
Vitamin C	15%
Iron	30%