Salad

Bean, Corn and Tomato Salad - Dietitian's Choice Recipe

	Nutrition Information: Calories: 201 Protein: 9 g Carbs: 34 g Fat: 6 g Saturated Fat: 1 g Sodium: 496 mg Fiber: 8 g
There are so many ways to prepare beans. This recipe combines Mexican seasonings with beans, corn and tomatoes to make an out of this world salad!

Ingredients:

Salad:
1 can pinquito beans (seasoned small tender beans) or black beans, drained and rinsed
1 can garbanzo beans, drained and rinsed
1 can corn (no salt added), drained and rinsed
1 tomato or 12 cherry tomatoes, chopped
3 green onions, chopped

Dressing:
2 tablespoons olive oil
1/4 cup red wine vinegar
1 garlic clove, minced
1/2 teaspoon dried cumin
Chopped fresh cilantro (1/4-1/2 cup), salt and pepper to taste

Directions:

1	Combine all salad ingredients in mixing bowl.
2	Mix dressing ingredients separately. Pour over bean salad. Refrigerate or serve immediately.
3	Yield: 6 cups. Serving Size: 1 cup.
4	ENJOY!

Apple Veggie Salad

	Nutrition Information: Calories: 110 Protein: 5 g Carbs: 14 g Fat: 5 g Saturated Fat: 1 g Sodium: 14 mg Fiber: 3 g
Apples add even more crunch to this garden variety chopped salad. Makes a great side salad with lunch.

Ingredients:

1 1/2 cups coarsely chopped broccoli florets
1/2 cup grated carrots
1/2 cup coarsely chopped cauliflower
1/2 cup cored and diced, not peeled, apple
1/4 cup sliced green onion
1/4 cup diced celery
1/2 cup yogurt, nonfat vanilla
1/4 cup chopped peanuts, unsalted, dry-roasted

Directions:

1	Mix all ingredients together in serving bowl. Cover and refrigerate for 2 hours or longer to allow flavors to blend. Serve cold.
2	ENJOY!

Beverage

Creamy Banana Shake 

	Nutrition Information: Calories: 280 Protein: 14 g Carbs: 56 g Fat: 1 g Saturated Fat: 0 g Sodium: 207 mg Fiber: 3 g
Whip up this creamy, fruity shake in seconds! This spin on the classic milk shake is refreshing but healthy and perfect for the whole family.

Ingredients:

1 ripe banana
1/4 cup 100% orange juice
3/4 cup skim milk
1 cup non-fat light vanilla yogurt

Directions:

1	Place banana, orange juice and milk in a blender. Blend until smooth.
2	Stir in yogurt. Serve right away or chill for later.
3	ENJOY!

Agua Fresca de Pepin 

	Nutrition Information: Calories: 86 Protein: 2 g Carbs: 21 g Fat: 0 g Saturated Fat: 0 g Sodium: 5 mg Fiber: 2 g
Cucumber and lime combined with water is the ultimate refresher! You'll feel like you're at a day spa. Skip the sugar for a low-cal option.

Ingredients:

3 quarts water
3 cucumbers, peeled and chopped
1/2 cup freshly squeezed lime juice
1/4 cup sugar
Crushed ice (optional)
Slice of lime for garnish (optional)

Directions:

1	Pour 1/2 cup of the water and 1 cup of the cucumbers in blender. Blend until cucumbers are pureed then add more cucumbers and water until all cucumbers are pureed.
2	Using a fine-mesh sieve, strain cucumbers into a pitcher to remove seeds and pulp. Stir in remaining water, lime juice and sugar.
3	Chill before serving over crushed ice garnished with a slice of lime and mint sprig.
4	ENJOY!

Apetizer

Layer Bean Dip

	Nutrition Information: Calories: 106 Protein: 6 g Carbs: 14 g Fat: 3 g Saturated Fat: 1 g Sodium: 455 mg Fiber: 4 g
Need a healthy alternative for Monday Night Football? Try serving this fiber-rich bean dip layered with delicious toppings in place of chips and chicken wings!  Ingredients:

2 16-ounce cans fat free vegetarian refried beans (use lower-sodium canned beans to reduce sodium content)
1/2-3/4 cup fat free sour cream
1 large avocado, mashed or finely chopped
3/4 cup shredded light cheese
2 tomatoes, chopped
1 small can (2.25 oz) sliced black olives
1/2 cup green onions, sliced

Directions:

1	Heat beans until slightly warm so they spread easily. For an extra kick - season with hot sauce and lime juice.
2	Spread beans onto the bottom a baking or serving dish and allow to cool. Spread beans with sour cream followed by avocado.
3	Sprinkle with cheese, tomatoes, black olives and green onion.
4	Pair bean dip with baked tortilla chips, bell pepper strips, celery sticks and jicama sticks.
5	1 serving = about 1/4 cup.
6	ENJOY!

Spread/Dip/Salsa

SpiceBlend

Soup

Dessert

Sandwich

Main Dish

Holiday Dish

Entree Salad

Dressing/Sauce

Snack

Crockpot/Slow-Cooker

Cabbage Soup

	Nutrition Information: Calories: 60 Protein: 2 g Carbs: 13 g Fat: 0 g Saturated Fat: 0 g Sodium: 430 mg Fiber: 3 g
This cabbage soup is flavorful and low-calorie. Try a bowl before a meal or for a mid-afternoon snack.

Ingredients:

1 lb cabbage, finely shredded
4 celery stalks, sliced
4 carrots, sliced
1 onion, chopped
2 vegetable bouillon cubes, low sodium
2 garlic cloves, minced
1 qt low sodium tomato juice
4 cups water

Directions:

1	Combine all ingredients in slow cooker. Cover and cook on high for 3-4 hours or under vegetables are tender.
2	ENJOY!

Chicken Italiano - Dietitian's Choice Recipe

	Nutrition Information: Calories: 400 Protein: 37 g Carbs: 33 g Fat: 11 g Saturated Fat: 3 g Sodium: 260 mg Fiber: 3 g
This crockpot recipe is simple yet delicious! Let the Italian seasonings, wine and tomatoes meld and come to home to a succulent meal.

Ingredients:

3 pounds chicken fryer, cut into serving pieces with skin removed
1/3 cup fat-free Italian salad dressing
1-1/2 cups long-grain rice
2 cups (16 oz can) stewed tomatoes, chopped
1/2 cup dry, white wine
1 tsp Italian seasoning
1/8 tsp celery seed
2 cups Brussels sprouts

Directions:

1	Rinse chicken pieces; pat dry. In a large skillet, sauté chicken in Italian salad dressing over medium heat.
2	In a crock-pot, mix rice, tomatoes, wine, seasonings, and Brussels sprouts. Place chicken on top of rice mixture. Cover and cook on low setting for 4 to 6 hours.
3	ENJOY!

Casserole/Chili/Stew

Chicken & White Bean Chili

	Nutrition Information: Calories: 226 Protein: 33 g Carbs: 12 g Fat: 6 g Saturated Fat: 3 g Sodium: 694 mg Fiber: 3 g
White beans and chicken are a perfect alliance in this hearty, savory chili with just the right amount of spice. All topped off with colorful veggies!

Ingredients:

2 pounds skinless, boneless chicken breast, cut into bite-sized pieces
1 cups finely chopped onion
½ cup chopped celery
½ cup chopped carrots
2 garlic cloves, minced
2 tsp ground cumin
1/2 tsp dried oregano
2 (4.5-ounce) cans chopped green chiles, undrained
1 cup water
2 (15.5-ounce) cans cannellini or white beans, rinsed and drained
1 (14-ounce) can fat-free, low sodium chicken broth
Few splashes of hot sauce such as Tabasco (season to taste)
1 cup shredded light cheese (cheddar, Mexican blend or Monterey Jack)
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions
1 cup chopped tomatoes

Directions:

1	Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 10 minutes or until browned, stirring frequently.
2	Heat a large Dutch oven or heavy pot over medium-high heat. Coat pan with cooking spray. Add onion, celery and carrots to pan; sauté 6 minutes or until tender, stirring frequently.
3	Add garlic; sauté 2 minutes, stirring frequently. Stir in cumin and dried oregano; sauté 1 minute. Stir in chiles; reduce heat to low, and cook 10 minutes, partially covered.
4	Add the chicken, water, cannellini beans, and broth; bring to a simmer. Cover and simmer 10 minutes. Stir in hot sauce if desired.
5	Ladle 1 cup of chili into each bowl; sprinkle each serving with 2 tbsp cheese, 2 tbsp tomatoes, 1 tbsp cilantro, and 1 tbsp green onions.
6	ENJOY!

Three Bean Chili

	Nutrition Information: Calories: 1266 Protein: 0 g Carbs: 0 g Fat: 0 g Saturated Fat: 0 g Sodium: 0 mg Fiber: 0 g

Ingredients:

1 cup chopped red onion
1 chopped seeded poblano pepper
1 teaspoon garlic, minced
1 tablespoon chili powder
2 tablespoons tomato paste
2 teaspoons dried oregano
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (19-ounce) can cannellini beans, rinsed and drained
1 (19-ounce) can red kidney beans, rinsed and drained
1 (19-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1 (14-ounce) can low-sodium vegetable broth
1/2 cup chopped fresh cilantro
6 lime wedges

Directions:

1	Heat a large saucepan over medium heat. Add first 4 ingredients; cook for 6 minutes, stirring frequently to crumble. Stir in chili powder and next 8 ingredients (through broth); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in cilantro. Serve with lime wedges.
2	ENJOY!

Breakfast Idea

Baked French Toast with Raisins and Granola

	Nutrition Information: Calories: 342 Protein: 10 g Carbs: 57 g Fat: 9 g Saturated Fat: 2 g Sodium: 438 mg Fiber: 2 g
This isn't your average French toast. It tastes quite indulgent but won't break the bank - perfect for a special occasion. *Start this the night before.

Ingredients:

1 large loaf (1 pound) of French bread, cut into 1-inch cubes
4 eggs
3 cups skim milk
1 tsp vanilla extract
1/2 tsp ground cinnamon
1/2 cup raisins

Topping:
3 Tbsp margarine
2 Tbsp honey or maple syrup
1 cup brown sugar
1/2 cup lowfat granola or chopped walnuts

Directions:

1	The night before: Spray a 9x13 baking dish and scoop in the cubed bread; spread into an even layer.
2	In a bowl, beat eggs lightly. Add milk, vanilla, cinnamon and raisins and mix thoroughly.
3	Pour the milk and egg mixture over the bread, making certain all the bread is softened. Cover tightly with plastic wrap and refrigerate overnight.
4	In the morning: Preheat oven to 350 F.
5	In a small pan, melt the margarine, honey or syrup, and brown sugar. Mix in the granola or nuts. Drop by spoonfuls over the top of the bread and bake for 30 minutes.
6	Remove from oven and cool several minutes.
7	ENJOY!

Red and Yellow Pepper Omelets

	Nutrition Information: Calories: 90 Protein: 9 g Carbs: 8 g Fat: 3 g Saturated Fat: 1 g Sodium: 125 mg Fiber: 1 g
Red and yellow bell peppers with basil and parmesan bring an egg white omelet to life and add a nice splash of color!

Ingredients:

1 tsp olive oil
4 egg whites
1/2 tsp dried basil
2 tsp grated Parmesan cheese, divided
1 sweet red pepper, thinly sliced
1 yellow pepper, thinly sliced
1/4 tsp black pepper

Directions:

1	In a large non-slice frying pan over medium heat, warm oil; add the red peppers and yellow peppers; cook stirring frequently for 4 to 5 minutes.
2	Keep warm over low heat. In a small bowl, lightly whisk together the egg whites, basil and black pepper. Coat a small non-stick frying pan with non-stick spray.
3	Warm over medium-high heat for 1 minute. Add half of the egg mixture, swirling the pan to evenly coat the bottom.
4	Cook for 30 seconds or until the eggs are set. Carefully loosen and flip; cook for 1 minute, or until firm.
5	Sprinkle half of the peppers over the eggs. Fold to enclose the filling. Transfer to a plate. Sprinkle with 1 tsp of the Parmesan cheese.
6	Repeat with the remaining egg mixture, peppers and 1 tsp Parmesan cheese.
7	ENJOY!

Bread

Chapatis Flatbread

	Nutrition Information: Calories: 150 Protein: 5 g Carbs: 29 g Fat: 3 g Saturated Fat: 1 g Sodium: 50 mg Fiber: 5 g
This delicous Indian flatbread gets a makeover with whole wheat flour. Enjoy with your favorite Indian dish.

Ingredients:

2 cups whole wheat flour
2/3 cup warm water
2 teaspoons vegetable oil
Pinch of salt

Directions:

1	Place the flour in a large mixing bowl. Add water, oil, and salt. Mix with fork and then with hands. Keep mixing until you can make a ball.
2	Knead the dough for about 10 minutes. Let rest for 30 minutes in the bowl, covered with a damp cloth.
3	Roll the ball into a 12-inch log and cut into 6 chunks.
4	Roll each chunk into a very thin pancake, about 7-inches in diameter. Don't worry about making the dough into a perfect circle-just try to get it as thin as you can.
5	Heat a cast iron skillet (lightly greased) on medium-high heat. Place one chapati in the skillet and cook for 30 seconds.
6	Use a spatula to lift bread. When chapati gets brown spots and bubbles, flip it over and cook for another 30 seconds.
7	Wrap the cooked chapati in a cloth napkin while cooking the rest.
8	ENJOY!

Blueberry Cranberry Muffins  Nutrition Information: Calories: 160 Protein: 3 g Carbs: 30 g Fat: 3 g Saturated Fat: 0 g Sodium: 62 mg Fiber: 2 g You can enjoy cranberries year round with this outstanding muffin recipe. Enjoy a muffin with yogurt and fruit for breakfast! Ingredients: 3-1/2 cups flour 1/2 cup sugar 4 tsp baking powder 1/2 tsp salt 1-1/2 cups milk 1/3 cup vegetable oil 1/3 cup fat free sour cream 1/2 cup egg substitute 4 cups fresh or frozen blueberries, unthawed if frozen 4 Tbsp sugar 8 oz dried cranberries Directions: 1 Line 24 muffin cups with paper liners and set aside. Preheat oven to 400º F. 2 In a large mixing bowl, combine flour, ½ cup sugar, baking powder and salt and stir to mix. Combine milk, oil and egg substitute in a medium bowl and beat with a wire whisk until blended. 3 Make a well in dry ingredients and pour the liquid ingredients into the well all at once. Stir until just moistened. In a medium bowl, combine 4 Tbsp. sugar and blueberries and toss to coat with sugar. 4 Stir gently into batter just until blueberries are distributed. Spoon batter into muffin cups, filling ¾ full. Bake at 400º F for 20–25 minutes, until light golden brown and firm to the touch. 5 Let cool on wire rack 3–4 minutes, then remove muffins from pan and cool completely on wire rack. 6 ENJOY!

Side Dish

3 Bean Salad - Dietitian's Choice Recipe

	Nutrition Information: Calories: 129 Protein: 6 g Carbs: 19 g Fat: 4 g Saturated Fat: 0 g Sodium: 222 mg Fiber: 5 g
Incorporating more beans into your diet is easy. You already know about adding beans to chili and to soup, but have you thought of beans as a salad?

Ingredients:

2 cups cooked lower sodium garbanzo beans
1 cup cooked lower sodium navy beans
1 cup cooked lower sodium kidney beans
4-6 radishes – washed and sliced
1 large carrot – peeled and grated
1 small red onion – sliced
1/8 cup apple cider vinegar
2 tablespoons extra virgin olive oil
1 teaspoon fresh dill – optional
Salt and pepper to taste
2 teaspoons fresh lemon juice

Directions:

1	Combine all ingredients in a large bowl and mix well. Refrigerate for two hours until chilled.
2	ENJOY!

Sweet Potatoes with Lime

	Nutrition Information: Calories: 61 Protein: 1 g Carbs: 15 g Fat: 0 g Saturated Fat: 0 g Sodium: 5 mg Fiber: 2 g
Add a special touch to your plate with vibrant sweet potatoes accented with lime and cilantro.

Ingredients:

4 sweet potatoes, washed and pricked
Juice of 2 limes
Chopped cilantro
Pepper and salt to taste

Directions:

1	Preheat oven to 375 F.
2	Bake the sweet potatoes whole in their skins, until tender, about 45 minutes to 1 hour.
3	When the potatoes are tender, slit open the skin, and scoop out the flesh onto a serving dish. Season to taste with pepper and salt.
4	Squeeze fresh lime juice over the top, and sprinkle with cilantro.
5	*Microwave potatoes to save time if desired. Serving Size: 1/2 cup.
6	ENJOY!