Sweet and Sour Pork
1 pound pork tenderloin, cut into ½” cubes 1 teaspoon chopped garlic 1 cup fat-free chicken broth* 1 tablespoon lite soy sauce 1 ½ cups sliced green bell peppers 2…
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Spanish Zucchini Frittata
…4 eggs) 2 tablespoons fat-free milk ½ teaspoon ground cumin ½ teaspoon chili powder ½ teaspoon salt (optional) ¼ teaspoon ground black pepper Salsa (optional) Preheat broiler. Spray a 10-inch…
Ramen Chicken
1 pound skinless, boneless chicken breasts, cut into bite-size pieces 2 ¾ cups fat-free chicken broth* 1 tablespoon lite soy sauce 1 teaspoon ground ginger 1/8 teaspoon ground black pepper…
Hickory-Smoked Barbecued Chicken
1 pound skinless, boneless chicken breasts or 2 pounds chicken parts ¼ cups fat-free chicken broth*, or white wine 2 tablespoons lite soy sauce 2 tablespoons water 1 teaspoon hickory…
Breakfast Tortilla Wrap
…beaten, or 1/4-cup refrigerated egg product 2 tablespoons chopped tomato Few dashes bottled hot pepper sauce (optional) One warmed 8-inch fat-free flour tortilla Directions: In a medium nonstick skillet cook…
Garlicky Chicken Breasts
Ingredients: 1/2 cup grated fat free Parmesan cheese One envelope roasted garlic salad dressing mix Six boneless skinless chicken breast halves (about 2 pounds) Directions: Mix cheese and salad dressing…
Low-Fat Ranch Dressing
Ingredients: 1/2 cup fat-free sour cream 1 tablespoon fresh lime juice One clove garlic, chopped One thin slice red onion 1/2 teaspoon pepper 1/4 teaspoon salt 1/4 teaspoon celery seed…
Berry Apricot Frappe
Ingredients: 2 cups orange juice 1 cup ice ½ cup frozen strawberries or raspberries ½ cup canned apricots, drained ½ cup fat-free plain yogurt 2 tablespoons wheat germ Four packets…
Maple Glazed Squash
…Sugar Free Maple Syrup Directions: Place squash; cut sides up, in baking pan. Add 1/2-cup hot water. Bake covered, in preheated 400-degree oven until squash is tender, 30 to 40…
Fitness Shake
Ingredients: 2 cups skim milk 2 medium-size ripe bananas, cut into l-inch pieces 1/2 cup fat-free plain or banana yogurt 1/2 cup nonfat dry milk powder 1/3 cup wheat germ…
Chicken Pasta Stew
…cups fat-free chicken broth* 1 cup water 4 ounces egg noodles, “no yolk” type (2 cups uncooked) 1 ½ cups frozen mixed peas and carrots *Sodium is figured for reduced…
Blueberry Coffee Cake
…(optional) 1 teaspoon ground cinnamon ½ teaspoon ground cloves 2 cups fat-free milk ½ cup egg substitute (equal to 2 eggs) ½ cup canola oil 2 cups fresh or frozen…
Chicken Curry Soup
1 pound skinless, boneless chicken breasts, cut into bite-size pieces 4 cups fat-free chicken broth* 2/3 cup uncooked quick-cooking brown rice 1 medium apple, peeled and diced (about 1 ½…
Easy Skillet Creamed Corn
…in analysis) 1/2 med onion, chopped 3 cup fresh, frozen or drained, canned whole-kernel corn 2 tbsp. all-purpose flour 2 tbsp. cornmeal 1 1/2 cup lactose-free milk (non-fat) 1/4 tsp….
Green Split Pea and Barley Soup
…canola oil2 med onions, chopped1/4 cup chopped fresh dill Instructions Step 1 In a large soup pot, combine split peas, carrots, celery and 1 onion with water. Bring to a…
