Mini Ice Cream Sandwiches

Makes 1 serving

ACTIVE TIME: 5 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

4 small vanilla-snap cookies
2 tablespoons fruit sorbet or frozen yogurt

Top 2 cookies with 1 tablespoon sorbet (or frozen yogurt). Top with 2 more cookies. Freeze sandwiches for at least 30 minutes to firm up.

NUTRITION INFORMATION: Per serving: 127 calories; 3 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 24 g carbohydrate; 2 g protein; 2 g fiber; 94 mg sodium; 25 mg potassium.


1 1/2 Carbohydrate Servings


Exchanges: 1 1/2 other carbohydrate

MAKE AHEAD TIP: Wrap and freeze for up to 1 week.

Raspberry-Chocolate Chip Frozen Yogurt

Makes 8 servings, 1/2 cup each (1 quart)

ACTIVE TIME: 5 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

3 cups fresh or frozen (not thawed) raspberries
2 cups low-fat plain yogurt
1/3 cup sugar
1 1/2 teaspoons vanilla extract
1/2 cup chocolate chips, preferably mini

1. Place raspberries, yogurt, sugar and vanilla in a food processor and process until smooth.
2. Transfer the mixture to an ice cream maker (or see “No Ice Cream Maker?” below). Freeze according to manufacturer’s directions, or until desired consistency. Add chocolate chips during the last 5 minutes of freezing. Transfer to an airtight container and freeze until ready to serve.
No Ice Cream Maker?
Pour the mixture into a 9-by-13-inch pan and place in the freezer. Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2 to 6 hours (using frozen berries will shorten the freezing time). Transfer to a food processor and process until smooth. Transfer to an airtight container, stir in chocolate chips, cover and freeze until ready to serve.

NUTRITION INFORMATION: Per serving: 147 calories; 4 g fat (2 g sat, 1 g mono); 4 mg cholesterol; 25 g carbohydrate; 4 g protein; 4 g fiber; 45 mg sodium; 253 mg potassium.

Nutrition bonus: Vitamin C (20% daily value), Calcium (15% dv).

Bourbon Glazed Salmon

Ingredients

* Brown Sugar, 6 tsp unpacked
* bourbon, .25 serving (3 Tablespoons)
* *Soy Sauce, 2 tbsp
* Ginger, ground, 1 tbsp
* Lime Juice, 1 fl oz
* Garlic, 3 cloves, minced
* Pepper, black, 1 dash
* Pink Salmon fillets, 24 oz
* Fresh Chives, 1 tsp chopped



Directions

1. Combine first 8 ingredients in a large zip lock bag & seal and marinate for 1 1/2 hours in the frig.
2. Heat a large skillet. coat it with cooking spray.
3. Add fish and marinate to skillet and cook for 4 minutes on each side or until desired degree of doneness.
4. Places on plates and drizzle with sauce & sprinkle with chives.
Makes 4- 6 oz. servings.

Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 284.6
Total Fat: 7.6 g
Cholesterol: 113.9 mg
Sodium: 599.9 mg
Total Carbs: 7.4 g
Dietary Fiber: 0.3 g
Protein: 44.3 g

Grilled Salmon Fillets

Ingredients

1 Atlantic center cut fillet (no skin)
1-2 tsp of light olive oil
Tones Salmon & Seafood seasoning



Directions

rub salmon fillet with olive oil. Sprinkle seasoning on both sides. Place on grill or can wrap in foil. cook on both sides for about 7 mins each or until done.

Number of Servings: 1

Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 332.0
Total Fat: 19.0 g
Cholesterol: 36.0 mg
Sodium: 234.0 mg
Total Carbs: 0.0 g
Dietary Fiber: 0.0 g
Protein: 41.0 g

Shrimp Creole

Ingredients

2 Tbsp. olive oil
2 Medium Onions, chopped
3 Large Cloves Garlic, minced
4 Celery Ribs, chopped
2 Medium Green Bell Peppers, chopped
6 Tbsp. Tomato Paste
1/2 tsp. Dried Red Pepper Flakes (or more)
1/2 tsp. Oregano
1/2 tsp. Thyme
6 Cups Chicken Broth (Fat Free will reduce
calories)
1 1/2 Lbs. Shrimp, peeled & deveined
4 Cups Cooked Rice (Brown Rice will increase
nutritional value)



Directions

Heat oil in large pot. Add vegetables & garlic; saute until veggies soften, about 5 minutes. Add next 4 ingredients; saute until fragrant, about 1 minute. Add chicken broth; bring to boil and cook over medium high heat until thickened, about 30 minutes. Add shrimp; simmer until shrimp are opaque throughout, about 4 minutes.
Serve over rice.

Number of Servings: 8

Nutritional Info
Servings Per Recipe: 8
Amount Per Serving
Calories: 326.6
Total Fat: 7.4 g
Cholesterol: 167.6 mg
Sodium: 1,567.3 mg
Total Carbs: 34.7 g
Dietary Fiber: 4.3 g
Protein: 30.2 g

Quick Garlic Shrimp & Pasta

Ingredients

8 oz. fettuccine or linguine, uncooked
2 cups broccoli florets
1 lb. cleaned medium shrimp, cooked
1/2 cup prepared GOOD SEASONS Garlic & Herb Dressing Mix
1/2 cup KRAFT Shredded Parmesan Cheese



Directions
COOK pasta as directed on package, adding the broccoli to the cooking water for the last 2 minutes of the pasta cooking time; drain.
PLACE pasta mixture in large bowl. Add remaining ingredients; mix lightly.
SERVE hot. Or, cover and refrigerate until ready to serve.


Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 381.2
Total Fat: 16.9 g
Cholesterol: 249.7 mg
Sodium: 772.0 mg
Total Carbs: 22.3 g
Dietary Fiber: 2.6 g
Protein: 33.7 g

Oatmeal Protein Breakfast

Ingredients

.5 cup oatmeal
1 tbsp ground flax seed
1 scoop protein powder
.5 cup low sugar plain soy milk
.25 cup frozen blueberries



Directions

Just throw it all together in a tuperware contaner, mix it up and stick it in the fridge. It'll be ready to eat in about 30 minutes or leave it over night for a grab and go breakfast.

Number of Servings: 1

Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 284.8
Total Fat: 7.7 g
Cholesterol: 1.0 mg
Sodium: 112.9 mg
Total Carbs: 38.7 g
Dietary Fiber: 8.0 g
Protein: 17.2 g

English Muffin Breakfast Sandwich

Ingredients

1 English muffin
1/4 cup egg substitute (Egg Beaters)
1/4 cup finely chopped Green Bell Pepper
1 tbsp Bacon Bits (optional)
Dash of Salt
Dash of Pepper
PAM (or other vegetable oil spray for spritzing pan)



Directions

Toast english muffin.
Spray small frying pan with PAM and heat to med-low. Add green pepper and saute until slightly softened. Add egg substitute, stirring lightly while adding to disperse green pepper thoroughly. Sprinkle with bacon bits, salt, and pepper. Once egg is set on underside, flip over to cook though. Use spatula to cut into muffin size pieces and place on toasted muffin.

Number of Servings: 1

Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 192.5
Total Fat: 4.6 g
Cholesterol: 5.6 mg
Sodium: 716.8 mg
Total Carbs: 26.7 g
Dietary Fiber: 5.4 g
Protein: 14.9 g

5 Calorie Beef Gravy

Ingredients

3 cubes beef bouillon, crushed
1 1/8 c cold water
1 1/2 Tbsp cornstarch
Pinch thyme (dried)
Pinch white pepper



Directions

Dissolve cornstarch and crushed bouillon cubes in cold water. Add spices. Cook, stirring constantly, until boiling and smooth.

Number of Servings: 12

Nutritional Info
Servings Per Recipe: 12
Amount Per Serving
Calories: 5.2
Total Fat: 0.0 g
Cholesterol: 0.0 mg
Sodium: 216.5 mg
Total Carbs: 1.0 g
Dietary Fiber: 0.0 g
Protein: 0.2 g

L.R. fried apples

Ingredients

3 quarts sliced yellow delicious apples
1/2 T. butter
salt to taste



Directions

Preheat butter in a large skillet on medium high heat. Add apples and sprinkle with salt. Stir almost continually until apples start to release their juices. Turn heat a little higher and continue to fry, stirring occasionally until apples are tender and liquid is absorbed. Makes 4 generous cups.

Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 207.4
Total Fat: 2.6 g
Cholesterol: 3.8 mg
Sodium: 49.0 mg
Total Carbs: 50.3 g
Dietary Fiber: 8.9 g
Protein: 0.6 g