Low-Fat Bran Muffins

• 2 cups whole bran cereal
• 1¼ cups skim milk
• 1/3 cup Splenda® Brown Sugar Blend
• 1 cup flour
• 2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 egg
• 1/2 cup unsweetened applesauce

Preheat oven to 400º. In medium bowl, combine cereal, milk, and sugar.  Let stand 5 minutes.  Meanwhile, sift together the next three ingredients into another bowl.  Add egg and applesauce to bran mixture and combine this with flour mixture stirring just until dry ingredients are moistened.  Fill paper lined muffin cups ½-way with batter and bake 18-20 minutes or until golden brown. Makes 12 muffins.

Southwestern Omelet Wrap Ziploc Style*

• 2 eggs cracked into a small bowl, slightly beaten
• 2 tablespoons shredded fat-free cheese
• 2 tablespoons chopped tomato
• 1 tablespoon diced chilies
• 2 tablespoons fat-free sour cream
• 1 teaspoon butter
• 1/2 teaspoon hot sauce, more or less to taste
• Pinch of salt (about 1/16 teaspoon or more to taste)

Fold top edge of a medium or large Ziploc Brand Zip N Steam bag out and down to keep the bag open.  Add all ingredients 6and seal bag.  Continue squeezing or gently shaking bag until ingredients are throroughly combined.

Place bag in microwave.  Cook on full power for 2 1/2 minutes or until eggs are fully cooked and firm throughout, with no liquid egg remaining.  If needed, continue microwaving at 30-second intervals until omelet is done.  Allow bag to stand for 1 minute before opening.  Carefully open bag and slide out omelet.

Optional: Fold omelet and place on flour tortilla.  Spoon salsa on omelet.  Fold tortilla over omelet and serve. Counts as 1 starch if using tortilla.

Makes 1 serving

* A regular Ziploc bag can be used, then place in boiling water until the eggs are set.

Zucchini Breakfast Hash Browns

• 1 cup grated zucchini
• 2 eggs, beaten
• 1 tbsp. grated onion
• 1 dash onion powder
• 1 dash garlic powder
• Salt and pepper to taste

Combine all ingredients in a medium bowl.  Stir until well combined.  Heat a large skillet over medium high heat.  Spread hash mixture in skillet.  When brown on one side, turn and cook the other side.  Makes 1 serving.

Fritatta

• 6 eggs
• 1/2 tsp. black pepper
• Pinch of salt
• 1 tsp. butter
• 1/2 cup chopped roasted asparagus
• 1/2 cup chopped turkey sausage or ham
• 1 tbsp. chopped parsley leaves

Preheat oven to broil setting.  In a medium size bowl, using a fork, blend together eggs, pepper, and salt. Heat 12-inch non-stick, oven safe saute pan over medium high heat.  Add butter to pan and melt.  Add asparagus and meat to pan and saute for 2 to 3 minutes.  Pour egg mixture into pan and stir with rubber spatula.  Cook for 4 to 5 minutes or until the egg mixture has set on the bottom and begins to set up on top.  Sprinkle with parsley.

Place pan into oven and broil for 3 to 4 minutes, until lightly browned and fluffy.  Remove from pan and cut into 6 servings.  Serve immediately.   -Great for breakfast, lunch, or dinner.

ROASTED CAULIFLOWER WITH BROWN BUTTER AND PEPPER

Ingredients :
Prep: 10 minutes | Cook: 25 minutes |
1 head cauliflower
1 tablespoon butter
1 tablespoon olive oil
fresh ground pepper
...

salt
Instructions 1.Pre-heat oven 400°F. Slice cauliflower in 1 inch slices (some will crumble apart, that is fine). Add to sheet pan or glass pan sprayed with cooking spray. Season with salt. Roast for about 20-25 minutes, until golden brown.
2.Meanwhile, heat butter and olive oil in large pan. When hot, add fresh ground pepper and continue to heat until it turns brown. Drizzle over cauliflower.

Minted Lamb & Limas

• 1 tablespoon olive oil
• 4 lamb chops
• 1 small onion, sliced thinly
• 1 clove garlic, minced
• 1 (14.5 or 16 oz.) can whole tomatoes, undrained, cut up
• 1 9 oz. pkg. frozen baby lima beans
• 1 tablespoon sugar-free red currant jelly
• 1½ teaspoons dried mint leaves
• Pinch of salt
• 2 teaspoons cornstarch

Heat oil in large skillet over medium heat. Add lamb chops; cook until browned. Remove from skillet. Add onion and garlic to remaining oil in skillet; cook until crisp tender. Reserve ¼ cup juice from tomatoes. Add tomatoes, remaining juice, lima beans, jelly, mint and salt to skillet. Bring mixture to a boil; add chops. Reduce heat; cover and simmer 10 to 15 minutes or until chops are cooked to desired doneness. Transfer chops to serving platter; keep warm. In small bowl, combine reserved tomato juice and cornstarch, blend well. Add to vegetable mixture; cook and stir until mixture boils and thickens. Serve over hot chops.

Makes 4 servings.  Calories 240, fat 8 g, carb 20 g, protein 19 g. Counts as 1 starch (lima beans) and 1 fat.

Garlic Basil Shrimp

• 2 tbsp. olive oil
• 1 1/4 pounds large shrimp (20-25 per LB), peeled and deveined
• 3 garlic cloves, minced
• 1/8 tsp. dried hot red pepper flakes, or more to taste
• 3/4 cup dry white wine
• 1/4 cup finely chopped basil leaves
• 1 1/2 cups grape tomatoes, halved
• Salt and freshly ground black pepper

Heat the oil in a large heavy skillet over moderately hegh heat until hot but not smoking, then saute shrimp, turning over once, until just cooked through, about 2 minutes.  Transfer with a slotted spoon to a large bowl.  Add garlic and red pepper flakes to the oil remaining in skillet and cook until fragrant, 30 seconds.  Add wine and cook over high heat, stirring occasionally, for 3 minutes.  Stir in basil and tomatoes and season the sauce with salt and freshly ground pepper, to taste.  Return the shrimp to pan and cook just until heated through.  1 cup is one serving: makes 4 servings.  Calories 260, fat 10g (sat fat 1.5g, mono fat 5g, poly fat2g), carb 6g, protein 30g.

Broiled Scallops

• 1/2 lbs. bay scallops
• 1/4 teaspoon garlic powder
• 1 tablespoon unsalted butter, melted
• 2 tablespoons lemon juice

Turn broiler on to medium or medium high. Rinse scallops and place in a shallow baking pan. Sprinkle with garlilc salt, melted butter or margarine and lemon juice. Broil for 6-8 minutes or until scallops start to turn golden brown. Remove from oven and serve with extra melted butter on the side for dipping.

Makes 2 servings

Taco Dip

• 2 (8 oz.) pkgs. fat-free cream cheese
• 1 (16 oz.) carton fat-free sour cream
• 1 pkg. of taco mix

Beat until creamy the cream cheese and then add sour cream. Beat again and then add in taco mix until blended. Chill 1 hour. Eat with the Chili Nacho Protein Chips available at Healthy Performance.  2 tablespoons is one serving.

Creamsicle

• 1 1/2 -2 cups skim milk
• 1 - 2 scoops vanilla protein powder
• 1 1/2 - 2 cups orange juice or diet orange soda
• Some crushed ice

Whip with whisk or blend in blender.

Peach Smoothie

• 1/2 cup skim milk
• 1/2 cup nonfat plain yogurt
• 1 cup unsweetened frozen peaches
• 2 tsp. honey
• 1 scoop vanilla protein powder
• 1/4 tsp. vanilla extract
• 1/8 tsp. ground cinnamon
• Pinch ground nutmeg
• Pince ground ginger

Put all ingredients into a blender and blend until smooth.

Airy Almond Cookies

• 3 egg whites
• 1/8 teaspoon Morton® Lite Salt™
• 1 cup Splenda®
• 1 teaspoon vanilla extract
• ½ cup whole almonds*, toasted and finely chopped
• Non-stick cooking spray

Spray 2 baking sheets with non-stick cooking spray and preheat oven to 250º. Beat egg whites with an electric mixer in a medium bowl until soft peaks form. Add in the salt; gradually beat in the sugar, then the vanilla. Continue to beat until the egg whites are stiff but not dry. Gently fold in the almonds.  Drop the batter one teaspoonful at a time onto the baking sheets; lift the spoon as you drop to create a peak in the center. Work quickly so batter does not spread. Bake until the cookies are lightly browned and hard to the touch on top, about 20-30 minutes. Gently remove cookies from baking sheets and place on a wire rack to cool. Makes 40 servings. Calories 21, fat 0 g, carb 5 g, protein 0.3 g.

*Almonds may be replaced with any nut like pecans, walnuts, or pistachios.

Apple Crisp

• 2 small apples, sliced
• 2 -3 packets of Stevia
• 1/4 cup oatmeal
• 1/4 tsp. ground cinnamon
• 1/4 tsp. ground nutmeg

Arrange apple slices in baking dish coated with nonfat cooking spray.  Mix remaining ingredients and sprinkle over apples.  Bake in preheated 350* oven until topping is golden brown and apples are tender.

Makes 1 -2 servings

Cream Cheese Dessert

• 1 large box (1.5 oz.) sugar-free instant vanilla pudding
• 3 cups skim milk
• 1 tub (12oz) light cream cheese, room temperature
• 1 can (20 oz) light cherry filling

In a small mixing bowl, combine pudding mix and milk.  Beat on low speed to mix ingredients.  Add cream cheese.  Increase speed and beat until smooth and thickened.  Pour into individual parfait dishes or large serving dish.  Top with pie filling.

Makes 8 servings.  Calories 181, fat 6g, carb 25g, protein 7g.