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%

Ham & Lettuce Roll Up Snack

Ingredients

• 2 lettuce leaves
• 1 teaspoon mayonnaise, low-fat
• 2 ounces ham, lean, reduced sodium
• 4 baby carrots

Preparation

• Wash lettuce leaves and pat dry with a paper towel; set aside.
• Spread mayonnaise evenly onto one side of ham slices.
• Place lettuce leaves over ham, and roll up from one end.
• Secure roll with a toothpick, if desired.
• Enjoy with carrots and a calorie free beverage.

Nutrition Facts

Calories	100
Calories from Fat	35
Total Fat	3.5 g
Saturated Fat	1 g
Cholesterol	25 mg
Sodium	560 mg
Total Carbohydrate	7 g
Dietary Fiber	2 g
Sugars	4 g
Protein	10 g
Calcium	4%
Vitamin A	180%
Vitamin C	15%
Iron	8%

Chicken Piccata

 Chicken Piccata

Prep Time: 10 minutes Total Time: 40 minutes Cook Time: 30 minutes Ingredients 8 1/2 ounces chicken breast, boneless/skinless, raw 1/8 teaspoon black pepper 2 1/4 teaspoons extra virgin olive oil 2 tablespoons chicken broth, fat-free, low-sodium 2 tablespoons lemon juice 2 teaspoons capers Preparation Pound boneless, skinless chicken breast between two sheets of waxed paper to 1/4-inch thickness. Season chicken with pepper. Heat olive oil in a heavy skillet until sizzling. Sauteé chicken breast until lightly browned, about 3 minutes per side. Add broth, lemon juice and capers to chicken, and let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce. Broccoli Prep Time: 5 minutes or less Total Time: 10 minutes Cook Time: 5 minutes or less Ingredients 4 broccoli spears, raw 1/2 teaspoon butter, unsalted, whipped Preparation Steam broccoli on stove or in microwave until crisp tender. Top with butter. Spaghetti with Garlic & Oil Prep Time: 5 minutes or less Total Time: 15 minutes Cook Time: 10 minutes Ingredients 1 ounce angel hair spaghetti pasta, uncooked 1 teaspoon garlic, chopped 1 teaspoon extra virgin olive oil Preparation Prepare pasta per package directions. Drain. Sauté garlic in olive oill and toss with prepared pasta. Cantaloupe Prep Time: 5 minutes or less Total Time: 5 minutes or less Cook Time: 0 minutes Ingredients 1/2 cup cantaloupe melon balls, fresh or frozen 2 teaspoons golden raisins Preparation Mix cantaloupe and raisins for a tasty dessert.

Nutrition Facts

Calories	610
Calories from Fat	210
Total Fat	23 g
Saturated Fat	4.5 g
Cholesterol	135 mg
Sodium	410 mg
Total Carbohydrate	47 g
Dietary Fiber	4 g
Sugars	14 g
Protein	56 g