Ingredients

1 cup of uncooked quinoa (cooked = 3 cups) 1 cucumber cut into bite size cubes 1 orange bell pepper cut into bite size cubes 1 package small grape tomatoes halved ¼ red onion cut into bite size cubes ¾  cup crumble feta cheese (6 ounces) ½ cup Kraft calorie-wise Greek with Feta and Oregano dressing

Directions

Cook quinoa according to package (typically add 1 cup of quinoa to 2 cups of water – bring to a boil, reduce heat to medium low and simmer for 12-15 minutes until water is absorbed) Once quinoa is cooked, cool on counter or in the fridge. Prepare vegetables accordingly and toss together Add feta cheese and quinoa to the vegetable mixture and toss Drizzle with dressing and toss to coat.

Allowances: Serves 6 count each serving as 1 bread (group 5), 1 protein (group 6), and 1 fat (group 7)

Garlic, bacon and shallots are all you need to add intense flavor to the Brussels sprouts in this side dish that would work wonderfully with your Easter meal!

Ingredients: 6 slices of bacon, chopped ½ cup sliced shallots 1 ½ pounds Brussels sprouts, trimmed and halved 6 garlic cloves, thinly sliced ¾ cup chicken broth Salt and pepper to taste

Directions:

Heat a large non-stick skillet over medium-high heat. Add bacon, and sauté for 5 minutes or until bacon begins to brown.  Remove pan from heat.  Remove the bacon from the pan with a slotted spoon, reserving 1 tbsp of drippings in the pan. Chop bacon into bitsize piece and Return the pan to a medium-high heat, and stir in the bacon, shallots and Brussels sprouts; sauté 4 minutes. Add garlic, and sauté for 4 minutes or until garlic begins to brown, stirring frequently. Add the chicken broth, and bring to a boil. Cook for […]

Ingredients:

1 medium golden beet 1 medium red beet 1 jalapeno chili – seeded 2 tbsp. Fresh lemon juice 2 tbsp. fresh lime juice 1 tbsp honey ¼ tsp. salt ¼ tsp fresh ground pepper ½ cup extra virgin olive oil 5oz. baby arugula 2 cups loosely packed frisee ¾ cup roasted salted pistachios roughly chopped 4 oz. goat cheese crumbled 1 whole pink grapefruit cut into segments

Directions:

Preheat oven to 350. Wrap each beet tightly with aluminum foil to create a packet. Bake in over until tender 1 to 1.5 hours Process jalapeno, lemon juice, lime juice, honey, salt and pepper in a blender until combined. With blender running add oil in a slow steady stream processing until smooth. Remove and reserve ¼ cup of the dressing. Unwrap beets and toss together with reserve ¼ cup of dressing in a large bowl. Chill until cold about 15 minutes. Add arugula, frisee, pistachios, goat […]

Try this delicious and healthy take on an old favorite!

Ingredients: 1 medium sized spaghetti squash 2 cups marinara sauce 4 mild Italian turkey sausages 1 Cup frozen spinach, defrosted and with excess liquid squeezed out ⅓ Cup ricotta cheese ½ Cup mozzarella cheese Flat leaf parsley for topping (optional)

Directions: Spaghetti Squash: • Preheat oven to 400°F and line a baking sheet with foil. • Cut the spaghetti squash in half lengthwise, drizzle over some olive oil and sprinkle with salt and pepper. • Place the squash cut side down on the baking sheet and roast until tender, about 30 – 40 minutes. • Let the squash cool for about 10 minutes before scooping out the strands with a fork and placing them in a bowl. • Reserve the squash skins, placing them cut side up back on the foil lined baking sheet.

Turkey and Spinach Sauce: • Heat a small skillet over a […]

This delicious dish pairs nicely with sautéed spinach, mushrooms and rice!

INGREDIENTS

4 tbsp of grainy mustard 2 tbsp freshly minced sage 1 tbsp freshly minced parsley ½ tsp salt ¼ tsp freshly ground pepper 1 20-24oz. pork tenderloin 1 cup breadcrumbs PAM cooking spray

INSTRUCTIONS

Place a cooling rack on top of a cookie sheet. Preheat oven to 425°. Combine mustard, sage and parsley along with salt and pepper in a small bowl Cut pork tenderloin in half widthwise; rub mustard mixture all over the pork Spread the breadcrumbs onto a plate and gently press the pork into a the mixture to coat all sides Heat a large skillet coated with PAM Cook the pork turning gently to brown all sides without losing the coating Transfer to rack on the cookie sheet Bake for 20 minutes or until pork is cooked to an internal temperature of at least 155°F Allow pork to rest for […]

Enjoy this delicious medley of garlic and lemon infused Salmon + Asparagus ready in only 20 minutes without any prep or mess!

INGREDIENTS

6 x 6 oz. salmon fillets, skin removed ⅓ cup freshly squeezed lemon juice 2 tablespoons minced garlic 2 tablespoons fresh chopped parsley PAM cooking spray 1 teaspoon salt ½ teaspoon fresh ground pepper 1-2 bunches of asparagus (24-36 spears), ends removed 6 fresh lemon slices to garnish

INSTRUCTIONS

Preheat oven to 450°. Cover baking sheet with aluminium foil. Lay salmon pieces on baking tray and rub each evenly with the garlic and parsley; pour lemon juice over fillets and season with salt and pepper. Spray lightly with PAM. Arrange the asparagus around the salmon in a single layer, and place the lemon slices on top. Bake for 15 – 20 minutes, or until salmon is cooked through and flakey

Allowances: Serves 6 Count each serving as 4 proteins (group 6)

[…]

TOTAL TIME: 15 minutes

Just 5 ingredients for this delicious savory summer side or appetizer! So light and refreshing, great with just about anything you grill!

INGREDIENTS:

1 watermelon slice, cut 1-inch thick from center of the widest part 1 oz crumbled Feta cheese 5 to 6 Kalamata Olives, sliced 1 tsp mint leaves 1/2 tbsp balsamic glaze

DIRECTIONS:

Slice the widest part of a round watermelon in half. Lay the flat side down on a cutting board and cut a 1-inch thick slice from each half. Cut each half into 4 wedges Place them on a round dish like a pizza and top with cheese, olives, balsamic glaze and mint leaves.

Allowances: 4 servings, Serving Size: 2 slices

Count each serving as a ½ a cup of fruit (group 4), ¼ serving of fats (group 7), ¼ serving of protein (group 6)

Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes 

Crisp, tender zucchini sticks oven-roasted to absolute perfection. It’s healthy, nutritious and completely addictive!

 INGREDIENTS:

4 zucchini, quartered lengthwise 1/2 cup grated Parmesan 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon garlic powder Kosher salt and freshly ground black pepper, to taste 2 tablespoons olive oil 2 tablespoon chopped fresh parsley leaves

 INSTRUCTIONS:

Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside. In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste. Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown. Serve immediately, garnished with parsley, if desired.

ALLOWANCES: Makes 4 servings

Count each serving […]

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each. They’re great for breakfast, snacks, before or after workouts, as a light dinner, or in school lunches. Use the recipe as a way to clean out your produce drawer by taking advantage of what you have on hand and mixing and matching. You can make them in advance and keep them for up to 1 week in the fridge.

INGREDIENTS:

1 ½  cups shredded carrots (from about 4 medium peeled and trimmed carrots) ½  cup small diced bell peppers ½  cup chopped spinach ½  cup diced tomatoes 8 large eggs salt and pepper, to taste 6 tablespoons shredded cheese, divided

DIRECTIONS:

Preheat oven to 375F. Spray non-Stick 12-Cup regular muffin pan with cooking spray then run your finger over the sides so that every inch is liberally coated with spray. In a large bowl add carrots, peppers, spinach and tomatoes,(or mix […]

1 tbsp. whole cloves 1½ tsp whole allspice 8 cups of apple juice 1 cup fresh cranberries, crushed 4 cups low calorie cranberry juice 4 tbsp rum extract 1 ½ medium oranges, sliced/seeded 1 tsp bitters 12 packets of Splenda 10 3-inch cinnamon sticks

Place cloves and allspice in a tea ball. In a stainless steel stockpot, mix all ingredients and tea ball and simmer gently, but do not boil. Strain and serve warm. Per serving: 131 calories; 97% carbohydrate, 1% protein, 2% fat.

Serves 10