FONTINA PORTABELLA THIN CRUST PIZZA

1 Italian Herb Flatout sheet

1/4 cup light balsamic vinaigrette dressing
3 ounces fresh Portabella mushrooms
2 cups (~.50 lbs.) Fontina cheese (shredded or sliced)

Heat oven to 350°F. Lay FLATOUT on nonstick cookie sheet; bake for 7 minutes. Slice Portabellas 1/8” thick. Marinate sliced Portabellas in balsamic vinaigrette for 10 minutes. Top partially baked FLATOUT with Portabellas and Fontina. Bake 15 additional minutes or until Fontina melts. Cut FLATOUT into 6 squares or 16 wedges for appetizers.

FRESH SPINACH GORGONZOLA THIN CRUST PIZZA

1 Sundried Tomato Flatout sheet
1/4 teaspoon dried oregano
2/3 cup baby spinach
1/3 cup crumbled Gorgonzola cheese
2 Roma tomatoes thinly sliced, halved
2 tablespoons thinly sliced red onions
2 tablespoon Flatout Creamy Gorgonzola dressing

Heat oven to 350°F. Lay FLATOUT on nonstick cookie sheet; bake for 7 minutes. Top partially baked Flatout with spinach, Gorgonzola, tomatoes, red onions and oregano. Drizzle 2 tablespoons balsamic vinaigrette dressing on top. Bake 15 additional minutes or until Mozzarella melts. Cut FLATOUT into 6 squares or 16 wedges for appetizers.

FRESH TOMATO BASIL BRUSHETTA PIZZA

1 Italian Herb Flatout sheet
1 cup shredded Mozzarella cheese
2 Roma tomatoes thinly sliced, halved
2 tablespoons thinly sliced fresh basil
2 tablespoon balsamic vinaigrette dressing

Heat oven to 350°F. Lay FLATOUT on nonstick cookie sheet; bake for 7 minutes. Top partially baked Flatout with Mozzarella, tomato and basil. Drizzle 2 tablespoons balsamic vinaigrette dressing on top. Bake 15 additional minutes or until Mozzarella melts. Cut FLATOUT into 6 squares or 16 wedges for appetizers.

RECIPE MAKEOVER...ENLIGHTENED BUTTERMILK OVEN-FRIED CHICKEN

4 (5-6 oz) bone in chicken breasts, skin removed

1 cup buttermilk

1/3 cup flour

1 tsp poultry seasoning

3/4 tsp black pepper

1/2 tst salt

1/2 tsp paprika

2 eggs beaten

1/2 cup dry bread crumbs

1/4 cup cornmeal

Nonstick cooking spray (2 second spray for each breast)

Place chicken in large storage bag and add buttermilk; seal bag and refrigerate 2-12 hours turning several times.  Preheat oven to 400 degrees.  Line baking sheet with foil; set aside.  Remove chicken from bag and drain; discard excess buttermilk.  Place flour, poultry seasoning, pepper, salt and paprika in another storage bag.  Place eggs in a bowl and combine bread crumbs and cornmeal in a separate bowl.  Put chicken in bag with flour, two pieces at a time; shake to coat.  Coat chicken with egg then roll in bread crumb mixture until coated.  Place chicken on prepared baking sheet.  Spray lightly with cooking spray.  Bake 35 minutes or until chicken is no longer pink in center.  Makes 4 servings.

Nutritional Analysis:  Calories 340, Fat 5g, Protein 34g, Carbs 26g, Cholesterol 173mg, Fiber 2g, Sodium 519mg

PINEAPPLE UPSIDE-DOWN PANCAKES

2 cups Kashi GoLean Crunch cereal crushed slightly

1 cup whole wheat flour

1/2 cup quick-cooking oats

1 teas baking soda

1/2 teas nutmeg (optional)

1 1/2 cups low fat buttermilk

2 Tbls maple syrup

2 Tbls canola oil

2 large eggs

1/4 cup reserve pineapple juice (from below can)

In a large bowl, add the first 5 dry ingredients together.  In a separate bowl, whisk together the next 5 ingredients.  Set crushed pineapple aside.  Fold the wet mixture into the dry until combined.  Refrigerate batter for at least 1 hour or overnight to thicken.

Coat large skillet with non-stick spray and heat pan over medium heat.  Scoop about 1/4 cup of batter onto pan and allow room for spreading.  Drop a heaping tablespoon of pineapple in the middle of each pancake and cook for about 45 seconds or until tops of pancakes bubble and edges begin to firm up.

Carefully turn pancakes over and continue to cook for 1 minute or until golden brown.  Serve with pineapple side up and try them topped with bananas, non fat vanilla yogurt or maple syrup.  Makes 24 pancakes.

Nutritional Analysis:  Serving size 2; Calories 150, Fat 4.5g, Cholesterol 30mg, Sodium 180mg, Carbs 23g, Fiber 4g, Sugars 7g, Protein 6g

Stuffed pepper recipe

16 servings (serving size: 2 pepper halves)

• 1/2  cup  (4 ounces) soft goat cheese

• 1/2  cup  (4 ounces) fat-free cream cheese, softened

• 1/2  cup  (2 ounces) grated fresh Parmesan cheese

• 1/2  cup  finely chopped seeded tomato

• 2  tablespoons  thinly sliced green onions

• 09 2  tablespoons  chopped fresh sage

• 1/2  teaspoon  kosher salt

• 16  jalapeño peppers, halved lengthwise and seeded (about 1 1/2 pounds)

• Cooking spray

• 2  tablespoons  chopped fresh cilantro

Prepare grill to medium-high heat.  Combine first 7 ingredients in a bowl, stirring well.  Spoon about 2 teaspoons cheese mixture into each pepper half.  Place pepper halves, cheese side up, on grill rack coated with cooking spray.  Grill peppers 5 minutes or until bottoms of peppers are charred and cheese mixture is lightly browned. Carefully place peppers on a serving platter. Sprinkle with cilantro.

Nutritional Analysis:  Calories 84, Fat: 4.8g, Protein 7.1g, Carbohydrate 3.5g, Fiber: 0.9g, Cholesterol 11mg, Iron 0.6mg, Sodium 334mg, Calcium 117mg

ROASTED CITRUS COD

1 cup panko breadcrumbs

2 tablespoons unsalted butter (melted)

1/4 up chopped parsley

1 teaspoon grated orange zest

1 teaspoon grated lemon zest

1 teaspoon grated lime zest

6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)

1/2 teaspoon salt

1/2 teaspoon pepper

Preaheat oven to 450 degrees. Line a baking sheet with parchment paper. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: 1 serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein    Makes 6 servings

Popcorn Party Trail Mix

Toss 6 c microwave light butter popcorn, like Orville Redenbacher's SmartPop (100), with 2 Tbsp grated parmesan (40) while the popcorn is still warm.  Sprinkle on 2 Tbsp cashew pieces (100). Add 2 Tbsp raisins (50) right before you eat the mix so the snack doesn't get soggy.  Enjoy with one 12 oz bottle of light beer (100) Serves: 1   Total calories: 390

Brownie Bites and Milk

Enjoy 2 chocolately Molten Brownie Bites (300).  Wash them down with 1 c cold low-fat milk (100) Serves: 1  Total calories per serving: 400

MOLTEN BROWNIE BITES

PREHEAT oven to 400°F. Coat 24-cup mini muffin pan with cooking spray.  POUR 1 box (20 oz) Ghirardelli Chocolate Brownie Mix into large bowl. In smaller bowl, beat 2 eggs, 1 egg yolk, and 1/4 c low-fat mayonnaise with electric mixer on high speed about 2 minutes. Add to brownie mix, along with 1/2 c melted unsalted butter.  SPOON batter into muffin pan, filling each cup to top. Bake 10 minutes, then immediately remove bites from pan with tablespoon. (Makes 12 servings; 1 serving = 2 brownie bites.)  Total calories per serving: 300

Cheese Lover’s Snack

Slice 1 oz Cheddar cheese (110) and 1 oz Brie cheese (100).  Serve with 4 Triscuits, reduced fat (70)

Enjoy with one 5 oz glass of white or red wine (120) Serves: 1   Total calories per serving: 400

Sweet Yogurt Treat

In a bowl, layer one 5.3 oz container fat-free Greek-style yogurt (92).  Add 1 c blueberries (84).  Top with 1/2 c low-fat store-bought granola (188).  Drizzle with 2 tsp honey (42) Serves: 1  Total calories per serving: 406

Party-Perfect Cheese Plate

Preheat oven to 350°F. Meanwhile, toast 1 Tbsp sliced almonds (33) in skillet over low heat until browned.  Place a 2 oz wedge of Brie (189) on baking sheet and top with 1 1/2 tsp apricot jam (24); sprinkle with the almonds. Bake about 10 minutes. Thinly slice 1/2 pear (43) Serve the Brie and pear with 6 plain Melba toasts (117) Serves: 1   Total calories per serving: 406

Easy Fondue Appetizer

To make the fondue, start by tossing 2 c shredded Cheddar (640) with 1 1/2 Tbsp flour (43). Simmer together 1/2 c stout (50), 3 Tbsp apple juice concentrate (88), and 1 Tbsp Dijon mustard (15); add cheese.  For dipping, serve with 2 rolls (247), 2 apples (155), and 2 c each steamed cauliflower (50), cooked Brussels sprouts (112) and boiled red potatoes (280) Serves: 4 Total calories per serving: 420

PB&B Sandwich

Spread each half of a toasted whole wheat English muffin (140) with 1 Tbsp peanut butter (188)

Top each half with 1/4 c sliced banana (50).  Eat as an open-faced sandwich with a side of 20 blueberries (28) Serves: 1   Total calories per serving: 406 

SWEET ITALIAN MARINATED VEGGIE SALAD

5 oz grape or cherry tomatoes halved

½ cup chopped green bell pepper

¼ cup finely chopped red onion

½ can (14oz) quartered artichoke hearts drained

2 oz mozzarella cut into ¼-inch cubes

1 Tbls chopped fresh oregano or 1 tsp dried and crushed

2 Tbls white or rice wine vinegar

2 tsp sugar

1/8 tsp salt

1/8 tsp dried pepper flakes

Stir together all ingredients in medium bowl.  For pronounced flavor, serve immediately or chill 1 hour for more blended flavor.  Makes 4 – ¾ cup servings

Nutritional Analysis:  97 calories, 6g fat, 4g protein, 9g carbs, 9mg cholesterol, 3g fiber, 305mg sodium

Tortellini with Red, Yellow, and Orange Bell Peppers

This colorful dish can be made with any combination of bell peppers, but be sure to include a red pepper for a healthy shot of beta-carotene. Spinach or tricolor tortellini add even more color.

8 oz cheese tortellini
2 Tbsp extra-virgin olive oil
1 onion, thinly sliced
6 cloves garlic, sliced
1 tsp dried oregano
1/2 c thinly sliced fennel
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 orange bell pepper, thinly sliced
1/4 c chopped fresh parsley
1/4 c grated Parmesan cheese
1/4 tsp salt
1/4 tsp freshly ground black pepper

BRING a large pot of water to a boil. Add the tortellini and cook according to package directions. Reserve 1/4 cup of the cooking water and drain.

MEANWHILE, heat the oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, and oregano, and cook, stirring occasionally, for 1 to 2 minutes, or until the onion and garlic start to soften. Stir in the fennel and cook for 1 minute. Add the bell peppers and cook, stirring occasionally, for 8 to 9 minutes, or until the peppers are softened and the onion begins to brown.

STIR in the tortellini and the reserved cooking water and cook for 1 minute to heat through. Remove the skillet from the heat and stir in the parsley, cheese, salt, and black pepper.

Nutritional Analysis:  310 cal, 13g fat, 4g sat fat, 430mg sodium, 38g carbs, 4g fiber, 11g protein

Enjoy with Wine: Have a 4 oz glass of white wine. Calories: 100; Total Calories 410.

Save Room for a Cookie: Enjoy one 2/3 oz biscotti. Calories: 90; Total Calories: 400.

Greet the Sun Breakfast Pizzas

5 teaspoons extra-virgin olive oil

4 ounces packed spinach (4 cups)

2 (6-inch) whole-grain pitas, halved horizontally

2 large plum tomatoes, thinly sliced

4 large eggs

1⁄4 teaspoon salt

1⁄4 teaspoon freshly ground black pepper

2 ounces reduced-fat feta cheese, crumbled (1⁄3 cup)

Heat the oven to 450°F.  In a large nonstick skillet, heat 1 teaspoon of the oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.  Brush inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.

Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.

Nutritional Analysis:  Per serving: 250 Cal, 13g fat, 3.5g sat fat, 13g protein, 21g carbs, 3g fiber, 500mg sodium

ROASTED BRUSSELS SPROUTS

This is one of those healthy foods that you're missing out on!  If the thought of Brussels Sprouts makes you queasy, then you've never had them prepared like this. Roasted with fresh garlic and light seasoning, these crunchy treats will tease your taste buds into thinking you're eating potato chips.

• 12 Brussels Sprouts

• 1 teaspoon Olive oil to drizzle

• Salt and pepper

• fresh garlic cloves, minced

Preheat the oven to 400 degrees. Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.  Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes. Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes. Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.  Servings: 2

Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbs, 4g fiber, 4g protein.

1 cu   Healthy Frappacino

1 spoonful instant coffee

6 oz cold water

8 ice cubes

1 cup non-fat milk

2 tsp artificial sweetener

In a blender, combine first 3 ingredients.  Slowly stir in milk and sweetener.

Iced Mint Mocha

2 Tbls fat-free chocolate syrup

¾ cup freshly brewed coffee

¼ cup low fat milk

Dash of mint extract

1 scoop crushed ice

Combine all ingredients in a blender until frothy.

Blueberry Yogurt Ice Coffee

1 cup brewed coffee, poured into ice cube trays and frozen

½ cup frozen blueberries

½ cup non-fat plain yogurt

Combine all of the ingredients above in a blender and blend until smooth.

Cranberry & Herb Turkey Burgers

1/4 cup plus 2 tablespoons whole-wheat couscous

1/2 cup boiling water

2 tablespoons extra-virgin olive oil

1 small onion, finely chopped

1 stalk celery, minced

1 tablespoon chopped fresh thyme

1 1/2 teaspoons chopped fresh sage

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1/4 cup dried cranberries, finely chopped

1 pound 93%-lean ground turkey

Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed, about 5 minutes. If grilling the burgers, preheat grill to medium-high. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, for 1 minute. Add celery; cook, stirring, until softened, about 3 minutes. Add thyme, sage, salt and pepper; cook until fragrant, about 20 seconds more. Transfer the mixture to the bowl with the couscous, add cranberries and stir to combine. Let cool for 5 minutes. Add turkey and stir until combined; do not over mix. Form the mixture into 6 patties.

To cook on the stovetop: Coat a large nonstick skillet, preferably cast-iron, with cooking spray and set over medium-high heat for 2 minutes. Add the patties, reduce heat to medium, and cook for 4 minutes. Turn and cook on the other side for 2 minutes. Cover and continue to cook until lightly browned but still juicy (the juices should run clear, not pink), about 4 minutes more. (An instant-read thermometer inserted in the center should read 165° F.)

To grill: Oil the grill rack (see Tip) and grill the burgers for 5 to 6 minutes per side, flipping gently to avoid breaking them. Serve immediately. To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutritional Analysis:  Calories 217, Carbohydrates 17, Fat 10, Saturated fat 2, Mono unsaturated fat 4, Protein 17, Cholesterol 43, Fiber 2, Potassium 49

MANGO TREAT

4 oz low fat vanilla yogurt

½ cup mango sorbet

4 raspberries

Put yogurt in a bowl, top with sorbet.  Garnish with raspberries.

Nutritional Analysis:  Calories 189, Protein 5g, Carbs 40g, Fat 1.7g, Cholesterol 0g, Fiber 1g, Sodium 76mg

HONEY GRANOLA WITH FRUITS, SEEDS AND NUTS

1 cup honey

1/3 cup canola or safflower oil

1/8 tsp salt

4 cups old fashioned rolled oats

1 cup unsalted pumpkin seeds

½ cup slivered almonds

½ cup unsalted sunflower seed kernels

2 tsp sesame seeds (optional)

1 cup dried sweetened cranberries

1 cup golden raisins

Put one oven rack in middle position and another just below.  Heat oven to 300° and lightly oil 2 rimmed baking sheets.  Combine honey, oil and salt in small saucepan.  Set over medium heat and stir until hot and well blended, about 2 minutes.  Mix oats, pumpkin, sunflower and sesame seeds in a large bowl.  Stir honey mixture again.  Drizzle over oat mixture while stirring and continue stirring until oats are thoroughly coated.  Spread mixture on prepared baking sheets.  Bake 15 minutes.  Stir.  Rotate pans top to bottom and front to back.  Continue baking, stirring every 5 minutes until golden brown, 10 to 18 more minutes.  Try to watch closely to avoid burning.  Cool and stir in cranberries and raisins.  Transfer to airtight storage container.

Nutritional Analysis:  Serving size ½ cup…Calories 263, Protein 5g, Carbs 43g, Fiber 3g, Fat 9g, Cholesterol 0g, Sodium 19g

CHICKEN PISTACHIO

4 boneless skinless chicken breasts

4 sheets foil (18 x 12”) lightly coated with cooking spray

1 Tbsp olive oil

¼ tsp paprika

¼ cup finely chopped pistachio nuts

2 Tbls chopped green onion

4 lemon slices (optional)

Preheat oven to 375° and place  chicken breasts on sheet of foil, brush with oil and sprinkle with paprika.  Double-fold sides and ends of foil to seal packets leaving head space for heat circulation.  Place packets on baking sheet.

Bake 25 minutes and remove from oven.  Open one end of foil packet carefully to allow steam to escape.  Then open foil completely and sprinkle chicken with nuts and green inions.  Leave foil open and return to oven and bake about 5 minutes longer or until chicken is no longer pink in center (170°F).

Transfer contents of packets to serving plates and garnish with lemon slice.  Makes 4 servings.

Nutritional Analysis:  220 Calories, 10g Fat, 29g Protein, 2g Carbs, 80mg Cholesterol, Fiber 1g, Sodium 95mg

400-Calorie Meals:   Low-Calorie Recipes

Rotini & Sausage & Broccoli - Stir together 2 cooked Italian style turkey sausages, sliced; 14 ½ oz can diced tomatoes; 2 cups cooked broccoli; ½ cup shredded part skim mozzarella; 1 ½ Tbsp olive oil; ¾ tsp thyme leaves; ¼ tsp salt & pepper in a bowl.  Mix in 4 cups cooked rotini.  Serves 4…calories 406.

Penne a la Vodka - Melt 2 Tbsp butter and add 2 slices diced Canadian bacon, 2 Tbsp tomato paste and 1 Tbsp parsley.  Cook 10 minutes and add 4 Tbsp cream and ¼ cup vodka.  Cook until vodka evaporates and toss with 4 cups cooked penne and 1 ½ cups peas.  Serves 4…calories 392.

Southwest Breakfast Tacos - Layer 3 soft corn tortillas with ½ cup egg whites scrambled; ¼ cup sliced avocado; ¼ cup low fat shredded cheddar cheese; ¼ cup salsa verde.  Calories 363

Layered Bean Dip with Chips - 1 oz chips; ½ cup fat free refried beans; ¼ cup low fat shredded cheddar cheese; ¼ cup salsa; ¼ cup sliced avocado.  Calories 356

Comfort Cup - ¼ cup nonfat ricotta with ¼ cup Back to nature Sonoma Berry Blend; ¼ cup semisweet chocolate chips; sprinkle with 1 Tbsp whole oats.  Calories 425

Sweet & Savory Blend - 1 oz edamame with ¼ cup semisweet chocolate chips; serve with 1 cup fat free milk.  Calories 410

Sweet Tart Treat - 6oz container yogurt; ¼ cup semisweet chocolate chips; 1 large peeled and sliced kiwifruit.  Calories 383

Strawberry Cocoa Blast - Vanilla soy pudding; 1 cup unsweetened frozen strawberries thawed; ¼ cup semisweet chocolate chips. 

Calories 394

BREAKFAST

HOT CEREAL – Bring 1 c low-fat or fat-free milk to a boil, then add 1/4 c grain cereal (such as Bob's Red Mill 7 Grain or 10 Grain). Cover, simmer, and cook 10 minutes, stirring occasionally. Top with 2 Tbsp pecans and 1/4 c dried apricot halves. Total calories: 380 

BAGEL EGG SANDWICH – Scoop out 4" whole wheat bagel. Fill with 1 sliced hard-boiled egg, 1 Tbsp Miracle Whip Light, 2 tomato slices, and 2 lettuce leaves. Serve with large coffee and 3 oz low-fat milk. Total calories: 410

SMOOTHIE – Blend the following ingredients: 1 c low-fat or fat-free milk, 1/4 c old-fashioned oats, 1 small banana, 1/2 c berries, and 1 Tbsp peanut butter. Total calories: 390 

CORNMEAL PANCAKES – Combine 1/2 c cornmeal, 1/2 c flour, 1/2 Tbsp baking powder, and 1/4 tsp salt in bowl. Add 3/4 c low-fat or fat-free milk, 1 large egg, 2 Tbsp vegetable oil, 2 Tbsp honey, and 1/2 tsp vanilla extract. Stir well.  Heat large skillet over medium heat and coat with cooking spray. Ladle about 1/4 c batter to make 4 " pancakes. Cook until bubbles on top have popped and pancake appears firm but not dry. Flip and cook until underside is done. (Makes 8 pancakes; 1 serving = 2 pancakes.) Total calories per serving: 240 Top with 1 c blueberries and serve with 6 oz light yogurt for a combined 400 calories.

LUNCH

CHEF'S SALAD - Combine 2 c mixed greens with 1 oz slice each turkey, ham, and roast beef, cut into thin strips; 5 sliced olives; 1 tomato, diced; 1/2 green bell pepper, diced; and 1 Tbsp sliced almonds. Toss with 1 Tbsp balsamic vinegar and 1 tsp olive oil. For dessert, have 1/2 c low-fat frozen yogurt. Total calories: 410

VEGGIE PIZZA - Preheat oven to 450°F and place 1 package (15 to 16 oz) refrigerated whole wheat pizza dough on counter.  Heat 1 Tbsp olive oil in large skillet, add 1 c sliced mushrooms and 1 c sliced onions, and stir briefly. Cover pan and cook 3 minutes. Remove cover and cook 5 minutes longer, or until almost all liquid boils off. Add 1/4 tsp sea salt and remove from heat.  FORM pizza dough into ball and roll out on large, lightly floured baking sheet until it measures no thicker than 1/4". Spread 1/2 c pasta sauce on dough and sprinkle with 1 c grated part-skim mozzarella and 1/4 c grated Parmesan cheese. Top with mushrooms and onions.  BAKE 25 minutes, or until crust is lightly browned and cheese is bubbly. Cut into 8 slices. Total calories for 2 slices: 200 

MACARONI TUNA MELT - Mix in microwave-or oven-safe bowl, 2/3 c cooked macaroni, 1/2 c rinsed and drained light tuna, 1/4 c grated reduced-fat Cheddar cheese, 1 diced tomato, 2 Tbsp minced red onion, and 1 Tbsp Miracle Whip Light. Cook until heated through. Total calories: 390 

GRILLED CHICKEN AND PESTO SANDWICH - Put 3 oz grilled chicken (about the size of a hockey puck), 2 tomato slices, and 1 Tbsp pesto between 2 slices whole grain bread. Serve with 1 c broccoli florets drizzled with 1 Tbsp fat-free ranch dressing. Total calories: 410  

CHINESE SOUP - Bring 1 c low-sodium chicken, vegetable, or miso broth to a simmer. Add 1 c baby spinach, 3 oz silken tofu (about 1/4 box), and 2 oz soba noodles and continue to simmer until noodles are cooked. Add Japanese seaweed-sesame seasoning mix for extra flavor without added calories, if desired. Enjoy with 100-calorie pack of cookies or crackers. Total calories: 390

DINNER

SPICY BLACK BEAN SOUP AND TORTILLAS – Soak 1 1/2 c dried black beans overnight. The next morning, drain beans and place in slow cooker with 5 c water, 1 c chopped yellow onion, 1/2 lb chopped red potatoes, 1 c salsa, and 2 cloves minced garlic. Cover and cook on low 8 hours, or until beans are soft. SEASON with 1/2 tsp sea salt and 1/8 tsp black pepper. Top with 6 Tbsp shredded four-cheese blend, 6 Tbsp low-fat plain yogurt, and 6 Tbsp minced cilantro. Total calories per 1 1/2 cup serving: 240 Pair with 2 warmed tortillas and small green salad for a combined 390 calories.

SHRIMP TERIYAKI NOODLE BOWL – Toss 1 c cooked whole wheat spaghetti with 4 oz frozen shrimp (thawed and cooked per package directions), 1 c frozen broccoli (cooked per package directions), and 2 Tbsp low-sodium teriyaki sauce. Top with 1/4 c water chestnuts. Total calories: 390 

SWEET AND TANGY MUSTARD-MOLASSES CHICKEN – Preheat oven to 400°F. Remove skin from 2 lb bone-in chicken breasts and place in pan. (If chicken breasts are large--about 1 lb each--cut in half.) Top with 1 thinly sliced onion.  Combine 1/4 c deli mustard and 1/4 C molasses and brush onto chicken breasts. Bake 25 minutes, or until cooked through, turning chicken halfway through. (Makes 4 servings; 1 serving = 1/4 lb chicken breast.)  Total calories per serving: 280 Serve with oven-baked fries: Cut half a potato into wedges, toss with 1/2 tsp olive oil and salt-free seasoning, and bake until crisp, 20 to 30 minutes, for a combined 380 calories.

VEGETABLE MEDLEY SALAD – Combine 2 c romaine or mixed lettuce; 1/2 c rinsed and drained canned chickpeas; 1 slice Alpine Lace Swiss cheese, cut into strips; 1 tomato, cut into wedges; 1/4 c sliced cucumber; and 1/2 c plain croutons. Toss with a few shakes of salt-free seasoning, 2 tsp olive oil, and 1 Tbsp balsamic vinegar. Total calories:  400

GRILLED SALMON – Prepare 1 frozen salmon fillet (such as Gorton's Classic Grilled Salmon) per package directions. Serve with 1/2 c whole grain brown rice and 1 c cooked mixed vegetables (such as Green Giant Broccoli & Carrots). Enjoy with 4 gingersnap cookies.Total calories:  410

SNACKS

MOLTEN BROWNIE BITES – Preheat oven to 400°F. Coat 24-cup mini muffin pan with cooking spray. POUR 1 box (20 oz) Ghirardelli Chocolate Brownie Mix into large bowl. In smaller bowl, beat 2 eggs, 1 egg yolk, and 1/4 c low-fat mayonnaise with electric mixer on high speed about 2 minutes. Add to brownie mix, along with 1/2 c melted unsalted butter. Spoon batter into muffin pan, filling each cup to top. Bake 10 minutes, then immediately remove bites from pan with tablespoon. (Makes 12 servings; 1 serving = 2 brownie bites.) Total calories per serving: 300   Enjoy with 1 c low-fat or fat-free milk for a combined 400 calories.

COOKIES AND MILK  DIP - 5 Oreos in 1 c low-fat or fat-free milk.  Total calories: 370 

FROZEN YOGURT PIE – Preheat oven to 350°F.  Grind 20 graham cracker squares into crumbs (makes about 1 c). Reserve 1 Tbsp crumbs and combine the rest with 3 Tbsp melted unsalted butter. Pat firmly into 8" pie pan and bake 10 minutes, then cool completely. Gently fold 2 (6 oz) cartons blended raspberry yogurt into 2 c Cool Whip Lite. Spoon into pie dish, cover, and freeze until firm (at least 3 hours). Remove pie from freezer 30 minutes before serving. Top with 2 c thawed frozen raspberries before cutting. (Makes 8 servings; 1 serving = 1 of 8 wedges.)  Total calories per serving: 210   Enjoy with latte made with 3 /4 c low-fat milk and 3 blocks Hershey's Special Dark chocolate for a combined 400 calories.

CHIPS AND GUACAMOLE – Mash 1/4 c avocado with 1/4 c salsa. Serve with 2 oz tortilla chips (about 20 chips). Total calories: 400

POPCORN MIX & BEER – Microwave 4 c light butter popcorn. Toss with 2 Tbsp grated Parmesan, 2 Tbsp cashew pieces, and 2 Tbsp raisins. Serve with 12 oz light beer. Total calories: 410  

Mashed Baked Potatoes

• 4 cups frozen hash browns

• 1 (7.6-ounce) package butter and herb mashed potato mix

• 1 stick butter, softened

• 4 ounces cream cheese, softened

• 1 cup shredded Monterey Jack cheese

• 1/2 cup sour cream

• 1/2 teaspoon garlic salt

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

• 2 cups boiling water

• 2 cups prepared French-fried onion rings

Preheat oven to 350°.  Bring a pot of water to the boil and add the hash browns. Cook for 5 minutes and drain. In a large bowl, mix together the cooked hash browns, mashed potato mix, butter, cream cheese, jack cheese, sour cream, garlic salt, salt and pepper. Stir in the boiling water. Place in a greased 2-quart casserole dish. Bake for 35 to 45 minutes. Sprinkle the onion rings over the casserole and bake for about 5 to 8 minutes longer until onions are golden brown.   Makes 8-10 servings.