BROCCOLI WITH CHEESE SAUCE

3 cups (1/2 lb) broccoli florets
1/4 cup Tostitos Reduced Fat Zesty Cheese Dip

In a medium saucepan, bring 4 cups of water to a boil over high heat. Add the broccoli. Cook for about 3 minutes, or until crisp-tender. Drain and pat dry. Divide between 2 serving plates.

Meanwhile, spoon the dip into a small microwaveable bowl. Microwave on low power in 10-second intervals, until just warm. Spoon half of the dip evenly over each portion of broccoli. Serve immediately

Makes 2 servings

72 calories
4 grams protein
10 grams carbs
2 grams fat-1 saturated
4 mg cholesterol
4 grams fiber
241 mg sodium

GRILLED CHEESE SANDWICH

2 slices light rye bread
1 1/2 ounces paper-thin slices Cabot 75% light Cheddar cheese
I Can't Believe It's Not Butter! spray

Place one slice of bread on a serving plate. Top evenly with the cheese and the remaining slice of bread.

Preheat a small nonstick pan over medium heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to mist lightly with the butter spray. Place the sandwich in the pan. Cook for 3 to 4 minutes, or until the bread is lightly browned. Carefully flip the sandwich. Cook for 3 to 4 minutes, or utnil the cheese is completely melted. Serve immediately.

Makes 1 serving

189 calories
18 grams protein
19 grams carbs
6 grams fat-2 saturated
15 mg cholesterol
6 grams fiber
490 mg sodium

APPLES WITH DIP

Ingredients
8 ounces fat-free cream cheese
2 tablespoons brown sugar
1 1/2 teaspoons vanilla
2 tablespoons chopped peanuts
1/2 cup orange juice
4 apples, cored and sliced



Directions
Place the cream cheese on the counter to allow it to soften, about 5 minutes.

To make the dip, combine the brown sugar, vanilla and cream cheese in a small bowl. Mix until smooth. Stir in the chopped peanuts.

Place the apples in another bowl. Drizzle orange juice over the apples to prevent browning. Serve the sliced apples with the dip.


Nutritional Analysis(per serving)
Calories 177
Cholesterol 4 mg
Protein 10 g Sodium 326 mg
Carbohydrate 28 g Fiber 4 g
Total fat 3 g Potassium 305 mg
Saturated fat 1 g Calcium 121 mg
Monounsaturated fat 1 g

HONEY CRUSTED CHICKEN
Ingredients
8 saltine crackers, each about 2 inches square
1 teaspoon paprika
2 boneless, skinless chicken breasts, each 4 ounces
4 teaspoons honey



Directions
Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.

Crush the crackers on a cutting board, using the back of a knife. Place crackers in a small bowl and add paprika. Stir to mix well.

In a separate bowl, add the chicken and honey. Toss to coat evenly. Add the cracker mixture. Mix and press the chicken into the cracker mixture until it's evenly coated on both sides.

Place the chicken in the prepared baking dish. Bake until lightly browned and cooked through, about 20 to 25 minutes. Serve immediately.


Nutritional Analysis(per serving)Serving size: 1 chicken breast
Calories 224 Cholesterol 66 mg
Protein 27 g Sodium 231 mg
Carbohydrate 21 g Fiber 1 g
Total fat 3 g Potassium 338 mg
Saturated fat 1 g Calcium 30 mg
Monounsaturated fat 1 g

SWEET POTATOES AND ROASTED BANANAS

Ingredients
1 1/2 pounds sweet potatoes, washed
2 medium bananas, peeled and halved
2 tablespoons orange juice
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cardamom
1/4 teaspoon ground nutmeg
Red pepper flakes, to taste
3 tablespoons brown sugar
Dried parsley, for garnish




Directions
Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.

Using a fork, poke several holes in the sweet potatoes. Bake until the potatoes are soft, about 1 hour. Remove from the oven and set aside. Peel when cool to the touch.

Place the banana halves in the prepared baking dish. Bake uncovered until the fruit is soft and juicy, about 15 minutes. Remove from the oven and pour the orange juice over the bananas. Stir to scrape the drippings and mash the bananas well.

In a large mixing bowl, add the bananas, sweet potatoes, spices and brown sugar. Using an electric mixer, blend until smooth.

Transfer to an ovenproof serving bowl and return to the oven. Bake until warmed through. Garnish with parsley and serve.


Nutritional Analysis(per serving)Calories 142 Cholesterol 0 mg
Protein 2 g Sodium 17 mg
Carbohydrate 34 g Fiber 5 g
Total fat trace Potassium 551 mg
Saturated fat trace Calcium 43 mg
Monounsaturated fat trace

GARLIC BREADSTICKS

1/2 cup Fat Free Cream Cheese, softened
1 tsp. garlic powder
1 can (11 oz.) refrigerated soft breadsticks

PREHEAT oven to 350°F. Mix cream cheese and garlic powder until well blended; set aside.

UNROLL breadstick dough into 12 pieces. Spread evenly with the cream cheese mixture. Fold each piece of dough lengthwise in half; twist slightly. Place on ungreased baking sheet.

BAKE 15 min. or until golden brown. Serve warm

Nutrition Infomation (per serving):
Calories 80
Total fat 1.5 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 250 mg
Carbohydrate 13 g
Dietary fiber 0 g
Sugars 2 g
Protein 3 g

STUFFED ZUCCHINI BOATS

Prep Time:
20 min
Total Time:35 min
Makes:4 servings, one stuffed zucchini half each

2 large zucchini (1 lb.), parboiled
3/4 cup Shredded Reduced Fat Mozzarella Cheese, divided
1 small tomato, finely chopped
10 RITZ Reduced Fat Crackers, finely crushed
1 tsp. dried basil leaves

PREHEAT oven to 375°F. Cut zucchini lengthwise in half; scoop out centers onto cutting board, leaving 1/4-inch-thick shells. Place shells in 9-inch square baking dish; set aside.

CHOP zucchini pulp; place in medium bowl. Add 1/2 cup of the cheese, the tomatoes, cracker crumbs and basil; mix lightly. Spoon evenly into zucchini shells; sprinkle with remaining 1/4 cup cheese.

BAKE 15 min. or until heated through.

Calories 110
Total fat 4.5 g
Saturated fat 2 g
Cholesterol 10 mg
Sodium 230 mg
Carbohydrate 11 g
Dietary fiber 2 g
Sugars 3 g
Protein 8 g

Caramelized Onion & Artichoke Pizza

Makes 8 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

Cornmeal for pan
2 teaspoons extra-virgin olive oil
2 onions, thinly sliced (2 cups)
1 10-ounce package frozen artichoke hearts, thawed and sliced (2 cups)
1 tablespoon chopped fresh rosemary or 1 teaspoon dried
Salt & freshly ground pepper to taste
1 pound Pizza Dough Prestissimo (recipe follows)
1/4 cup freshly grated Parmesan cheese (1/2 ounce)

1. Set oven rack in lowest position; preheat oven to 500°F (or the highest setting). Sprinkle a pizza pan or baking sheet generously with cornmeal; set aside.
2. Heat oil in a large skillet over medium-low heat. Add onions and cook, stirring, until softened and golden, about 10 minutes. Add artichoke hearts and rosemary. Continue to cook, stirring, until the artichokes are tender, about 5 minutes. Remove from the heat and season with salt and pepper.
3. On a lightly floured surface, roll dough into a 14-inch circle or a 15-by-10-inch rectangle. Transfer the dough to the prepared pan.
4. Distribute the onions and artichokes over the dough. Bake the pizza for 12 to 15 minutes, or until the bottom and edges are browned. Sprinkle cheese over the top, slice and serve.

NUTRITION INFORMATION: Per serving: 268 calories; 4 g fat (1 g sat, 2 g mono); 2 mg cholesterol; 49 g carbohydrate; 9 g protein; 6 g fiber; 640 mg sodium; 300 mg potassium.
Nutrition bonus: Folate (28% daily value), Selenium (27% dv), Iron (17% dv).

Grilled Orange Chicken Fingers

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 pound boneless, skinless chicken breasts, trimmed
1 1/2 tablespoons Dijon mustard
1 1/2 tablespoons frozen orange juice concentrate, thawed
1 1/2 tablespoons honey
1 teaspoon sesame oil
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt

1. Cut chicken crosswise into 3/4-inch-wide strips. Whisk mustard, orange juice concentrate, honey, sesame oil and pepper in a medium bowl until smooth. Add the chicken and toss to combine. Cover and marinate in the refrigerator for 15 minutes.
2. Meanwhile, prepare grill or preheat the broiler. Oil the grill rack (see Tip) or coat a broiler pan with cooking spray. Remove the chicken strips from the marinade, discarding remaining marinade. Grill or broil the chicken until no longer pink in the center, 2 to 3 minutes per side. Season with salt and serve.

NUTRITION INFORMATION: Per serving: 173 calories; 4 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 10 g carbohydrate; 23 g protein; 0 g fiber; 341 mg sodium; 249 mg potassium.
Nutrition bonus: Selenium (28% daily value), Vitamin C (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 3 very lean meat

Broiled Tomato-Pesto Sandwiches

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

1 1/2 cups packed fresh basil leaves, rinsed and drained
1 1/2 tablespoons freshly grated Parmesan cheese
1 1/2 tablespoons extra-virgin olive oil
1 clove garlic, minced
3 tablespoons nonfat plain yogurt
Salt & freshly ground pepper to taste
4 bagels or English muffins, split
1 large ripe tomato, thinly sliced

1. Combine basil, cheese, oil and garlic in a food processor or blender and process until well blended. Add yogurt and process until smooth. Season with salt and pepper and set aside.
2. Preheat the broiler. Place bagels or muffins cut-side up on a baking sheet. Broil until lightly toasted, 1 to 2 minutes. Spread each half with the reserved basil mixture and top with a few slices of tomato. Season with salt and pepper and broil until hot, 1 to 2 minutes.

NUTRITION INFORMATION: Per serving: 219 calories; 7 g fat (1 g sat, 4 g mono); 2 mg cholesterol; 35 g carbohydrate; 8 g protein; 6 g fiber; 407 mg sodium; 376 mg potassium.
Nutrition bonus: Vitamin A (25% daily value), Magnesium (19% dv), Vitamin C (16% dv).
2 Carbohydrate Servings