A light, delicious spring dessert!

Ingredients: 1 pkg. (450 g) angel food cake mix 1 pkg. (4-serving size) Jell-O Vanilla Fat Free Instant Pudding 1 can (14 fl oz/398 mL) crushed pineapple in juice, undrained 1 cup Cool Whip Light Whipped Topping, thawed 12 fresh strawberries, cut in half

Directions: Place your oven rack to its lowest rung. Heat oven to 350ºF. Prepare cake batter as directed on package. Pour into 24 paper-lined muffin cups. (Batter should fill about ¾ of the cup.) Bake 26 minutes or until tops are light golden brown. Cool in pans 10 minutes; remove to wire racks. Cool completely. Mix dry pudding mix and pineapple in medium bowl. Gently stir in Cool Whip; spread onto cupcakes. Top with berries.

*It’s important to bake cupcakes immediately after filling muffin cups to prevent cupcakes from sticking to paper liners.

Allowance: Makes 24 servings, 1 cupcake each Count each serving as ½ carbohydrate […]

Use this savory and easy marinade with a variety of your favorite proteins.

Ingredients:

Marinade ¼ cup dry sherry 1 tbsp. sesame oil 1 tablespoon fresh ginger root, grated 2 teaspoons light soy sauce 1 large garlic clove, crushed

Seafood and Vegetables 16 large sea scallops 12 jumbo shrimp 8 squares each red and green bell peppers 12 medium mushrooms 4 metal or soaked wood skewers

Directions:

In a shallow, non-reactive dish or re-sealable plastic bag, combine sherry, oil, ginger root, soy sauce and garlic. Place scallops and shrimp in marinade, turning to coat ingredients. Cover and refrigerate for 1 to 2 hours.

Drop pepper squares into pot of boiling water for 1 minute, then drain. Remove seafood from marinade, reserving marinade. Place marinade in a small saucepan, bring to a boil, reduce heat and cook for 5 minutes. Keep warm. Thread skewers, alternating scallops, shrimp, peppers and mushrooms.

Preheat grill to medium-high and oil […]

This quick dessert looks sensational served in an old-fashioned sundae glass

Ingredients:

1 ¼ cups unsweetened frozen raspberries, partially thawed 1 tsp sweetener, or to taste 2 2/3 cups fat-free vanilla yogurt 2 bananas, thinly sliced Fresh raspberries for garnish (optional)

Directions: 1. In food processor with the knife blade attached, pulse raspberries and sweetener until almost smooth. 2. Into four 10-ounce glasses or goblets, layer about half of raspberry puree, half of yogurt, and half of banana slices; repeat layering. Top with raspberries if you like.

Allowance: Makes 4 servings. Count each serving as 1 fruit (group 4) and 1 dairy (group 1).

The sweetness of the papaya salsa is the perfect complement to the spicy peppers of this healthy twist on a Jamaican Jerk Burger!

Ingredients: 1 pound of ground turkey (or chicken) breast 1 garlic clove, minced 2 scallions, thinly sliced 1 serrano or jalapeno pepper, seeded and minced 1-inch ginger root, grated 2 teaspoons fresh thyme, a few sprigs, leaves stripped and chopped 1 teaspoon allspice, eyeball the amount ½ teaspoon nutmeg, freshly grated or ground 1 teaspoon coarse black pepper Coarse salt 1 ripe lime, juiced 4 bib or green leaf lettuce leaves

Papaya Salsa: 1 large, ripe papaya, seeded, peeled and diced ½ red bell pepper, seeded and diced ¼ red onion, finely chopped 1 Serrano or jalapeno pepper, seeded and minced 2 tablespoons fresh cilantro leaves, a palm of leafy tops, finely chopped 1 navel orange, juiced Coarse salt

Directions: Preheat a large nonstick skillet, indoor grill pan or tabletop grill to […]

A delicious pairing of fruit and fish!

Preparation time: 15 minutes/Total time: 25 minutes

Ingredients:

Salsa: 1 cup diced bell pepper (use a mix of red, green and yellow) ½ medium jalapeno pepper, diced 1/3 cup diced cucumber ¼ cup sliced green onion ½ cup diced pineapple 1/3 cup fresh chopped cilantro 1 tablespoon lemon juice 1 tablespoon olive oil 1 large avocado, halved, pitted, peeled and cut into ½ inch dice ½ teaspoon salt 1 teaspoon cumin, optional

Fish: 4 mahi mahi or tilapia fillets (about 1 ¼ pounds total) or favourite firm white fish 4 tablespoons apricot preserves (try ‘Twice the fruit half the calories’ preserve), melted and cooled, divided Salt and fresh ground pepper to taste 1 teaspoon Old Bay seasoning or favourite all purpose seasoning for seafood Lemon wedges, optional

Directions: To make the salsa:

In medium bowl stir together, the peppers, cucumbers, green onions, pineapple, cilantro, lemon juice and […]

This tangy dip is a perfect addition if you want to spice up your veggies! A great appetizer and sure to be a hit at any dinner party.

Ingredients: 1 7-oz jar roasted red sweet peppers 1 teaspoon vinegar 1/4 teaspoon lemon-pepper seasoning 1/4 teaspoon garlic powder 1/3 cup fat-free dairy sour cream 2 teaspoons snipped fresh cilantro or parsley Assorted vegetables from your free list to dip……..

Directions:

Drain roasted peppers. Chop and set aside 2 tablespoons of the roasted peppers. In a food processor bowl or blender container combine remaining roasted peppers, vinegar, lemon-pepper seasoning and garlic powder. Cover and process or blend until mixture is smooth, scraping sides as necessary. Stir in sour cream, reserved roasted peppers and 1 teaspoon of the cilantro or parsley. Transfer to a serving bowl. Sprinkle remaining cilantro on top.

Serve immediately (or cover and refrigerate for up to 24 hours.) Serve with vegetables.

Allowance:

1/4 cup […]

With chicken that is deliciously crispy on the outside and moist on the inside, this is a wonderful dish with tons of flavour!

Ingredients • 3 egg whites • 2 tablespoons skim milk • 4 4-ounce chicken breast halves, fat trimmed • ¼ cup ground pecans (or ground almonds, if desired) • 2 tablespoons chopped pecans • non-stick spray • 1/3 cup fat-free sour cream • 2 tablespoons Dijon mustard • 1 teaspoon dry white wine • ¼ cup finely sliced fresh chives

 Directions 1) Preheat oven to 350 degrees-F. In a large bowl, beat the egg whites and milk. Add the chicken and stir until coated. Lay the coated chicken on a large plate in a single layer. Sprinkle both sides with the ground pecans, then press the chopped pecans into one side of each piece of chicken. 2) Place the chicken on a nonstick baking sheet with the chopped pecan side facing up. […]

Ingredients: ½  of a white onion, chopped 1 piece (2.5 cm) fresh ginger, peeled and chopped 3 tbsp tomato paste 1 tbsp red wine vinegar 2 tsp chili paste 1 tsp packed brown sugar ½ tsp salt 1 lb beef top sirloin grilling steak 1 each sweet red and green pepper, each cut in 24 pieces

Directions: 1. In food processor, pulse together onion, garlic and ginger until coarse paste. Add tomato paste, vinegar, chili paste, sugar and salt; pulse until smooth. Transfer to bowl. 2. Cut steak into 24 cubes; add to bowl and toss to coat. Let stand for 10 minutes. 3. Discarding tomato mixture, alternately thread beef and red and green pepper pieces onto 8 soaked wooden or metal skewers. 4. Place on greased grill over medium-high heat; close lid and grill, turning occasionally, until beef is medium-rare, 10 to 12 minutes.

Allowance: Makes 4 servings Count each serving as 3 protein […]

Ingredients: ¼ cup Miracle Whip Calorie-Wise Dressing 2 tbsp. curry paste 1 tbsp. lemon juice 1 lb. boneless skinless chicken breasts cut into bite size pieces

Directions: Mix the first three ingredients until well blended. Add chicken and toss to coat. Refrigerate 1 to 2 hours to marinate. Heat greased barbeque to medium heat. Remove chicken from marinade; discard marinade. Thread chicken onto 8 wooden skewers. Grill 7 to 8 minutes on each side or until done (170F).

Allowance: Makes 4 servings Count each serving as 3 protein.

Recipe courtesy of Dr. Bishop

Ingredients

3 cups small broccoli florets ½ cup chopped red onion ¼ cup sunflower seeds ¼ cup raisins ½ cup feta cheese, crumbled

Dressing: ½ cup low fat plain yogurt ¼ cup light mayonnaise 1 tbsp. lemon juice Salt and pepper

Directions:

In a salad bowl, combine the broccoli, onion, sunflower seeds, raisins, and cheese.

In a measuring cup stir together the yogurt, mayonnaise and lemon juice. Pour over the salad and mix until combined. Season with salt and pepper to taste. Cover and refrigerate for 2 hours or up to 2 days.

Allowance

Makes 6 servings

Count each serving as 2 fats, 1 fruit and 1 protein