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Healthy Eating

Please email us any recipes that have to do with healthy eating.  PWMS@PeopleWithMS.com

OMELET 

Ingredients:
4 tablespoons chopped broccoli
2 tablespoons chopped yellow onion
2 tablespoons finely chopped carrot
4 large egg whites
1 whole large egg
1/2 teaspoon Mrs. Dash seasoning
1 ounce serving Light Laughing Cow cheese
2 tablespoons fat-free refried beans

To Prepare:
Lightly coat a nonstick saute pan with cooking oil spray. Heat pan over medium-high heat and add vegetables. Saute for about two minutes or until just tender, but still bright.

While the veggies are cooking, whip the eggs with a whisk or beater until they are foamy. Add seasoning. Pour eggs over the vegetables, cover and cook for about two minutes or until eggs are almost set.

Crumble cheese over the omelet. Distribute refried beans over cheese. Fold omelet in half and allow to cook two minutes longer over low heat.

Yield: 1 serving

Nutritional Values: Fat: 12 g. Carbohydrates: 13 g. Protein: 24 g. Calories: 266 kcal.

THANK YOU NORMA 

Vanilla Frappé Recipe
This recipe serves: 2 

Preparation time: 5 minutes

Ingredients
1 cup low-fat vanilla frozen yogurt

2 cups skim milk

1 teaspoon vanilla extract

Cooking Instructions
1. Place all the ingredients in a blender and blend on high speed to combine.

2. Serve in tall glasses.

THANK YOU NORMA 

MEXICAN PIZZA

Half nacho, half pizza, this Mexican-inspired recipe is ideal for an after-school snack or a midday pick-me- up.

Ingredients

16 oz fat-free canned refried beans 
12 Quaker Salt Free Rice Cakes, or Lightly Salted Rice Cakes 
1 cup salsa 
2 medium plum tomato(es), diced 
4 oz chopped green chilies, canned, drained 
1/2 cup green pepper(s), chopped 
1/4 cup onion(s), chopped 
1 cup low-fat shredded cheddar cheese 
1/4 cup reduced-fat sour cream

Instructions

Heat beans and spread over Quaker Salt Free or Lightly Salted Rice Cakes.
Layer with salsa, tomatoes, chilies, green pepper, onion and cheese.
Garnish with sour cream. Yields 1 pizza per serving.

POINTS® Value: 2
Servings: 12
Preparation Time: 15 min
Cooking Time: 2 min
Level of Difficulty: Easy

THANK YOU NORMA XXOO

Roasted Broccoli with Balsamic Vinegar Recipe
This recipe serves: 6 
Preparation time: 5 minutes
Cooking time: 10 minutes

Ingredients
2 bunches (about 8 ounces each) broccoli

1 tablespoon olive oil
kosher salt to taste
1 tablespoon balsamic vinegar

Cooking Instructions
1. Preheat the oven to 450°F.
2. Trim the stem ends of the broccoli and spread the spears on a baking sheet. Brush them with olive oil
(especially the flowering part) and sprinkle with salt.

THANK YOU NORMA 

Warm Grilled Chicken Spinach Salad with Raspberry-Balsamic Vinaigrette Recipe

This recipe serves: 4 
Preparation time: 15 minutes
Cooking time: 15 minutes

Ingredients
For the dressing:

2 tablespoons olive oil
1/2 cup red raspberry jam
1 tablespoon Dijon mustard
1 1/2 tablespoons balsamic vinegar

For the salad:
4 grilled boneless, skinless chicken breasts, about 4 to 6 ounces each
8 cups baby spinach leaves

THANK YOU NORMA 

Roasted Eggplant Lasagna Recipe

This recipe serves: 8 
Preparation time: 1 hour 15 minutes
Cooking time: 40 minutes

Ingredients
6 large eggplants, peeled and sliced into 1-inch thick rounds
salt to taste
1 pound lasagna noodles
1/2 cup breadcrumbs
3 cups basic tomato sauce, homemade, jarred or canned
freshly ground black pepper
2 cups shredded low-fat mozzarella cheese
1/2 cup freshly grated Parmesan cheese

Cooking Instructions
1. Preheat the oven to 450°F. Spray two baking sheets with nonstick spray and set aside.

Thanks Norma 

Strawberry-Orange Smoothie Recipe

This recipe serves: 1 
Preparation time: 5 minutes

Ingredients
1/4 cup orange juice

1/2 cup plain, low-fat yogurt
1/2 cup stemmed, sliced strawberries
honey to taste

Cooking Instructions
1. Place all the ingredients in a blender. Blend on high speed until smooth.

Thanks Norma 

Patrick O’Connell’s Rainbow Trout in a Potato Crust Recipe

This recipe serves: 4 
Preparation time: 10 minutes
Cooking time: 5 minutes

Ingredients
4 rainbow trout fillets
salt to taste
white pepper to taste
2 tablespoons vegetable oil, plus a little extra
8 small new red potatoes
2 tablespoons finely chopped, fresh parsley
lemon wedges

Cooking Instructions
1. Remove the skin from the fillets. Lay the fillets on individual squares of waxed paper and sprinkle with salt and white

pepper

THANKS NORMA 

Turkey Burgers Recipe

This recipe serves: 4 
Preparation time: 15 minutes
Cooking time: 10 minutes

Ingredients
4 tablespoons fat-free mayonnaise

4 tablespoons barbecue sauce

1 pound lean ground turkey

salt to taste

freshly ground black pepper

1/2 cup fresh, diced tomatoes

4 large leaves of green leaf lettuce

4 whole grain sandwich buns

Cooking Instructions
1. In a small bowl, stir the mayonnaise and barbecue sauce together.

2. Preheat the grill to medium-high.

3. Shape the turkey into 4 patties, about 1/2-inch thick. Season with salt and pepper and
refrigerate until ready to cook.

THANK YOU NORMA 

 Grilled Chicken Salad

 Elegant enough for guests, yummy enough for you.

 Salad Ingredients:
 8 cups shredded romaine lettuce
 1 yellow bell pepper, seeded and diced
1 cup diced cucumber
4 grilled boneless skinless chicken breasts (cooked weight 4 ounces each)
1/2 cup hummus
 1/2 cup Salsa Vinaigrette
 2 tablespoons chopped fresh parsley or cilantro

 Vinaigrette Ingredients:
 1/2 cup roast tomato salsa (or your favorite salsa)
1/8 cup cider vinegar
1 1/2 tablespoons extra virgin olive oil
 1/4 teaspoon ground black pepper

 To Prepare:
 Place romaine, bell pepper and cucumber in large mixing bowl. Combine
vinaigrette ingredients in blender or food processor until smooth. Add
 vinaigrette to vegetable mixture. Toss well. Divide salad evenly between 4
 dinner plates. Place one grilled chicken breast on top of each salad. Top
each chicken breast with 2 tablespoons hummus. Garnish with parsley or
 cilantro. Serve immediately. Yield: 4 servings

Nutritional Values: Fat: 8 g, Carbohydrates: 11 g, Protein: 39 g, Calories:
278 kcal, Cholesterol: 86 mg, Fiber: 3 g, Sodium: 270 mg.

THANK YOU NORMA

 Dijon Chicken and Pasta Recipe

 This recipe serves: 4 
 Preparation time: 15 minutes
 Cooking time: 15 minutes

 Ingredients
 4 chicken breasts, boneless, skinless (4 to 6 ounces each), sliced in thin
strips
 1 tablespoon olive oil
1 teaspoon salt
freshly ground black pepper
1 small onion, finely diced
4 cloves garlic, finely minced
1/2 cup dry white wine
1 1/2 cups chicken stock
2 tablespoons Dijon mustard
 2 tablespoons fresh basil
 2 tablespoons low-fat sour cream
3/4 pound pasta (rigatoni, penne or fusilli)
 
Cooking Instructions
 1. Heat the olive oil in a large sauté pan over moderately high heat. Season
 the chicken with salt and pepper and add them to the pan. Sauté the chicken
until golden on both sides, about 6 minutes.
 2. Lower the heat and add the onions. Cook until the onions are translucent,
about 5 minutes. Add the garlic and cook 1 minute more. Remove the chicken
 from the pan and set aside.
 3. Turn the heat to medium, add the wine and reduce until it is almost
 completely evaporated. Add the chicken stock and reduce by half. Add the
 mustard and low-fat sour cream, and stir until the sauce is creamy.

THANK YOU NORMA! 

Sour Cherry-Pecan Biscotti Recipe

This recipe makes: 72 biscotti
Preparation time: 15 minutes
Cooking time: 30 minutes

Ingredients
2 cups dried tart cherries
1/4 cup orange juice
hot water
2 1/2 cups flour
1 cup sugar
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 pinch salt
3 large eggs
1 cup chopped pecans
powdered sugar, for rolling

Cooking Instructions
1. Preheat the oven to 350°F and line 2 cookie sheets with parchment paper.

2. Combine the cherries and orange juice in a small bowl and add just enough hot water to cover. Set aside for15 minutes or more.

3. In a mixing bowl, combine the flour, sugar, baking powder, baking soda and salt.

4. Drain the cherries and discard the liquid. In a separate bowl, whisk the eggs together. Add them to the flour mixture along with the drained cherries and pecans and stir until a stiff dough forms.

5. Scrape the dough onto a lightly sugared work surface and divide it into 4 pieces. Roll each piece with the palms of your hands into a log slightly shorter than the length of your cookie sheet.

Thank you Norma 

Linguini with Cherry Tomatoes Recipe

This recipe serves: 4 
Preparation time: 10 minutes
Cooking time: 15 minutes

Ingredients
2 pints assorted cherry tomatoes, halved
2 tablespoons chopped fresh basil leaves
1 tablespoon red wine vinegar
2 tablespoons olive oil
salt to taste
freshly ground black pepper
1 pound linguini
2 tablespoons freshly grated Parmesan cheese

Cooking Instructions
1. Combine the cherry tomatoes, basil, red wine vinegar and 1 tablespoon of the olive oil. Season with salt and pepper.

2. Meanwhile, cook the linguini in a large pot of salted water until it is al dente, about 10 minutes. Drain the pasta, return it to the pot and immediately toss it with the remaining olive oil and the Parmesan cheese.

3. Divide the pasta among 4 warm bowls. Spoon the tomato mixture over the pasta and serve immediately

Thank you Norma 

Stir-Fried Shrimp Recipe

This recipe serves: 4 
Preparation time: 15 minutes
Cooking time: 5 minutes

Ingredients
1 teaspoon chopped garlic
1 tablespoon peanut oil
1 teaspoon chopped, fresh ginger
1 pound shrimp, peeled and deveined
freshly ground black pepper
2 tablespoons low-sodium soy sauce

Cooking Instructions
1. Heat a large skillet or wok over medium-high heat.
2. Add the garlic, peanut oil and ginger, and stir quickly for 30 seconds.
3. Raise the heat to high and add the shrimp, stirring quickly for about another minute.
4. Season with pepper, add the soy sauce and cook until the shrimp are pink and opaque, about 2 minutes.

Thank you Norma

Classic Italian Chicken Soup Recipe

This recipe serves: 8 
Preparation time: 20 minutes
Cooking time: 40 minutes

Ingredients
6 chicken breasts with the bone, about 3 pounds total
12 cups low-sodium chicken broth
2 cups canned crushed Italian tomatoes
1 large onion, diced
3 carrots, peeled and thinly sliced
3 celery ribs, finely chopped
1 red bell pepper, seeded and diced
8 ounces orzo or other small, shaped pasta
4 cups chopped fresh spinach, escarole or kale
1/4 cup chopped fresh parsley
1/4 cup chopped fresh oregano
salt to taste
freshly ground black pepper

Cooking Instructions
1. Remove and discard the skin from the chicken breasts and place the breasts in a large soup pot. Add the
chicken broth, bring it to a boil and reduce the heat so that the broth just simmers. Simmer until the chicken is thoroughly cooked, about 15 minutes. Remove the chicken and transfer to a plate to cool.

2. Skim the fat from the broth and bring it back to a boil. Add the tomatoes, onion, carrots, celery and red pepper. Simmer until the vegetables are soft, about 5 minutes.

3. Add the orzo or other pasta and cook for 5 to 8 more minutes, until the pasta is al dente.

Thank you Norma 

Steak Wraps with Arugula and Tomatoes Recipe

This recipe serves: 4 
Preparation time: 15 minutes
Cooking time: 15 minutes

Ingredients
For the steak:
2 top sirloin steaks, about 8 ounces each
salt to taste
freshly ground black pepper

For the wraps:
1/2 cup fat-free, whipped cream cheese
2 tablespoons diced, sweet onion
1 clove garlic, minced
4 large flour tortillas
2 cups arugula, shredded
4 large slices of ripe tomato, sliced thin
1 teaspoon capers

Cooking Instructions
For the steak:

1. Preheat the grill to high.

2. Season the steaks with salt and pepper. Cook them on the grill to the desired doneness, about 6 minutes
per side for medium. Transfer the steaks to a cutting board and slice on the bias.

For the wraps:
3. Meanwhile, in a small mixing bowl, combine the cream cheese, onion and garlic.
4. Lay out the tortillas on a work surface in front of you

Thank you Norma 

Grilled Scallops with Ham and Basil Recipe

This recipe serves: 6 
Preparation time: 20 minutes
Cooking time: 5 minutes

Ingredients
18 medium scallops, about the diameter of a quarter
1 1/2 chipotle pepper, roughly chopped
24 basil leaves
1 1/2 cloves garlic, minced
1 tablespoon olive oil
juice of 3 limes
3 slices ham, cut into eighteen 1" strips

Cooking Instructions
1. Place the chopped chipotle, minced garlic and 6 whole basil leaves in a microwave-safe bowl.

2. Add the olive oil to the bowl and microwave on low heat for about 2 minutes to produce flavored oil. Let cool

3. Marinade the scallops in half of the flavored oil and half of the lime juice in the refrigerator for one hour.

4. Pre-heat the grill.

5. Lay the 18 strips of ham out on a work surface. Place a basil leaf on top of each strip of ham. Place a scallop on top of the basil and roll the ham and basil around the scallop.

6. Place each wrapped scallop on the grill and cook for 1 to 2 minutes on each side. The scallops are done when they are firm to the touch but not rubbery.

7. Remove from heat, sprinkle with the remaining flavored oil and lime juice.

Thank you Norma 

Tootie Fruity Smoothies Recipe

This recipe serves: 1 
Preparation time: 5 minutes

Ingredients
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/6 cup washed, stemmed raspberries
1/4 cup pineapple, diced
1/6 cup washed, stemmed blueberries
honey to taste

Cooking Instructions
1. Have kids measure the orange juice and yogurt.

2. Place all the ingredients in a blender. Blending should be a team effort. Blend on high speed until smooth.

Nutrition Facts
Serving Size: about 1 cup
Calories 185
Total Fat 0 g
Saturated Fat 0 g
Protein 6 g
Total Carbohydrate 44 g
Dietary Fiber 2 g
Sodium 71 mg
Percent Calories from Fat 2%
Percent Calories from Protein 12%
Percent Calories from Carbohydrate 86%

Thank you Norma 

Peach Sizzle Recipe

This recipe serves: 4 
Preparation time: 5 minutes
Cooking time: 5 minutes

Ingredients
1 teaspoon butter
2 cups pitted, peeled and sliced peaches
1/2 cup maple syrup
dash nutmeg

Cooking Instructions
1. In a small skillet, melt the butter over medium heat. Add the fruit and cook until it begins to soften
slightly, about 2 to 3 minutes.

2. Add the maple syrup and nutmeg. Bring to a boil, then pour over pancakes.

Nutrition Facts
Serving Size: about 1/2 cup
Calories 135
Total Fat 1 g 
Saturated Fat 1 g
Protein 0 g
Total Carbohydrate 32 g
Dietary Fiber 1 g
Sodium 13 mg

Percent Calories from Fat 7%
Percent Calories from Protein 1% 
Percent Calories from Carbohydrate 92%

Thank you Norma 

Diner Meat Loaf "Muffins"

1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1 teaspoon dried oregano
2 garlic cloves, minced
1 1/2 pounds ground beef, extra lean
1 cup ketchup, divided
1 cup finely crushed fat-free saltine crackers (about 20) or fine bread crumbs
2 tablespoons prepared mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
Salt to taste
2 large egg whites, lightly beaten
Cooking spray

Preheat oven to 350°F. Spray 12 muffin cups with non-fat cooking spray.

Heat olive oil in a large nonstick skillet over medium-high heat. Add onion, carrot, oregano, and garlic, and sauté 2 minutes. Remove from heat and let onion mixture cool.

In a large bowl, combine onion mixture, ground beef, 1/2 cup ketchup, crushed crackers or bread crumbs, mustard, Worcestershire sauce, pepper, salt, and eggs. NOTE: I like to use my hands for mixing meatloaf.

Spoon meat mixture into prepared muffin cups. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a meat thermometer registers 160°F. Remove from oven and let stand 5 minutes.

Yield: 6 servings (serving size: 2 muffins).

Diner Meat Loaf "Muffins" - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.
Item	Amount	Fat Grams	Carbohydrate Grams	Calories
olive oil	1 teaspoon	5	4	40
ground beef, extra lean	1 1/2 pounds	34	0	1160
carrot	1/2 cup	7	0	30
onion	1 cup	0	2	32
garlic	2 cloves	0	0	10
Worchestershire sauce	2 teaspoons	0	0	0
egg whites	2 each	0	.6	32
ketchup	1 cup	0	64	240
bread crumbs	1 cup	1	23	120
Recipe Totals		53	93.6	1664
Recipe makes 6 servings (2 meat loaf muffins per serving). 1 muffin = 4 fat grams, 8 carbohydrate grams, 139 calories. Each Serving Totals (2 muffins) = 8 Fat Grams,  16 carbohydrate grams, 277 calories.

Deb

Mocha Shake

1 teaspoon ground regular or decaffeinated coffee
1 tablespoons unsweetened cocoa
1/4 cup hot water
1 teaspoon Splenda*
1 cup skim milk
4 ice cubes

* Splenda is the trade name  for the dietary sweetener sucralose. This non-calorie sweetener is derived from sugar.

Dissolve coffee and cocoa in the hot water Place coffee mixture, milk, and ice cubes in a blender. Blend thoroughly until combined and frothy.

Makes 1 serving,
 

Deb 

Turkey Wrap

Butter lettuce instead of a bun is my favorite way to save calories,” says Andrea Overstreet, season 2 cast member. Try Andrea's Turkey Wrap today, and enjoy all the great recipes by cast members, club members, and chef Devin Alexander in the new Biggest Loser Cookbook. It's a best seller! 

Ingredients:
6 ounces 99 percent fat-free ground turkey breast
2 pieces butter lettuce
8 thin slices cucumber
2 tablespoons low-fat miso Caesar dressing
2 tablespoons fresh alfalfa sprouts
2 tablespoons fresh bean sprouts
Salt and pepper to taste

To Prepare:
Form the turkey into one patty, about 4 1⁄2 inches in diameter. Season the patty with salt and pepper and grill until cooked, about 3 to 4 minutes on each side.

Cut the patty in half and place each half in the center of one of the butter lettuce leaves. Top burgers with vegetables. Drizzle with dressing, and wrap lettuce around burger and vegetables. Makes 2 servings

Nutritional Values (per serving): 178 calories, 18 g protein, 2 g carbohydrates, 11 g fat, 2 g saturated fat, 2 polyunsaturated fat, 3 monounsaturated fat, 63 mg cholesterol, 0.6 g fiber, 68 mg sodium

Thank you Norma!

Vegetable Quiche Cups To Go 

1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute  

3/4 cup shredded reduced-fat cheese 

1/4 cup diced green bell peppers 

1/4 cup diced onions 3 drops hot-pepper sauce

(optional) Microwave the spinach for 2 1/2 minutes on high. Drain the excess
liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with
cooking spray. Combine the egg substitute, cheese, peppers, onions, and
spinach in a bowl. Mix well. Divide evenly among the muffin cups.

 Bake at 350 degrees F for 20 minutes, until a knife inserted in the center comes out
clean.

 Quiche cups can be frozen and reheated in the microwave. 

Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Serves 6 Nutrition At A Glance 77 calories, 9 g protein, 3 g carbohydrates, 3
g fat, 2 g saturated fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber

Thank you Blak !

Alfredo Light

Whip up a delightful Alfredo sauce with skim milk, chicken broth and flour in place of heavy cream. Parmesan cheese gives it just the right zing. Add sautéed onions and garlic and lightly cooked broccoli, and you have a terrific dish!
Serves 8 servings
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes

Calories: 301.64
Calories from Fat: N/A
Total Fat: 4.65 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 50.37 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 14.58 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 onion, chopped
1 clove garlic, minced
2 teaspoons vegetable oil
2 cups skim milk
1 cup chicken broth
3 tablespoons all-purpose flour
0.5 teaspoon salt
0.25 teaspoon ground black pepper
0.5 cup grated Parmesan cheese
16 ounces dry fettuccine pasta
1 (16 ounce) package frozen broccoli florets

Directions

1.In  a medium saucepan, heat oil over medium heat. Add onion and garlic, and saute until
golden brown.

2.
In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into onion mixture. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese.

3.
Meanwhile, cook pasta in boiling water. Add broccoli to the pasta for the last several minutes of cooking. Continue cooking until the pasta is al dente.

4.
Drain the pasta and vegetables, and transfer to a large bowl. Toss with sauce. Serve.

Thank you Norma!

Simply Lasagna
Recipe Rating:
Prep Time: 20 min
Total Time: 1 hr 35 min
Makes: 12 servings, one piece each

1 lb. ground beef
2-1/2 cups KRAFT Shredded Low-Moisture Part-Skim Mozzarella Cheese, divided
1 container (15 oz.) POLLY-O Natural Part Skim Ricotta Cheese
1/2 cup KRAFT 100% Grated Parmesan Cheese, divided
1/4 cup chopped fresh parsley
1 egg, lightly beaten
1 jar (26 oz.) spaghetti sauce
1 cup water
12 lasagna noodles, uncooked

PREHEAT oven to 350°F. Brown meat in large skillet on medium-high heat. Meanwhile,

mix 1-1/4 cups of the mozzarella cheese, the ricotta cheese, 1/4 cup of the Parmesan cheese, the parsley and egg until well blended; set aside.

DRAIN meat; return to skillet. Stir in spaghetti sauce. Pour water into empty sauce jar; cover and shake well. Add to skillet; stir until well blended.

SPREAD 1 cup of the meat sauce onto bottom of 13x9-inch baking dish; top with layers of 3 lasagna noodles, 1/3 of the ricotta cheese mixture and 1 cup of the meat sauce. Repeat layers two more times. Top with remaining 3 noodles and the remaining meat sauce. Sprinkle with remaining 1-1/4 cups mozzarella cheese and remaining 1/4 cup Parmesan cheese. Cover tightly with greased foil.

BAKE 45 min. Remove foil; continue baking 15 min. or until heated through. Let stand 15 min. before cutting to serve.

Size-Wise
This comfort food classic will be a hit at a winter dinner party. Cut into 12 pieces before serving.

Substitute 2 pkg. (1 cup each) BOCA Meatless Ground Burger for the ground beef.

Nutrition Information
Kraft Kitchens Tips
Ratings and comments
You may also enjoy         Thank you Norma!

Chicken Chili

Diced chicken is simmered with tomatoes, kidney beans, corn, bell peppers, chili powder, cayenne and cumin in this easy soup.
Serves 18 servings
Prep time: 30 minutes
Cook time: 30 minutes
Total time: 60 minutes

Ingredients

1.75 pounds diced chicken breast meat
2 green bell peppers, diced
2 red bell peppers, diced
1 onion, diced
0.5 cup frozen corn kernels
4 (15 ounce) cans kidney beans with liquid
2 (14.5 ounce) cans diced tomatoes
1 (15 ounce) can tomato sauce
2 cups water
2 teaspoons chili powder
1 tablespoon dried parsley
1 teaspoon garlic powder
0.5 teaspoon ground cayenne pepper
0.5 teaspoon ground cumin

Directions
Coat a large pot with cooking spray and place over medium-high heat. Cook and stir chicken,
bell peppers and onion until chicken is brown and peppers are just tender. Stir in corn, beans, tomatoes, tomato sauce and water. Season with chili powder and parsley.

Calories: 161.52
Calories from Fat: N/A
Total Fat: 1.10 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 21.56 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 16.35 g
Vitamin A: N/A
Vitamin C: N/A

THANK YOU NORMA! XXOO

Breakfast Burrito Time!
A good breakfast kick-starts your metabolism.

Energizing Bacon and Egg Breakfast Burrito

Ingredients:

Olive oil cooking spray
3 large egg whites
1 strip nitrate-free turkey bacon, chopped
1/4 cup chopped onion
2 tablespoons seeded, chopped fresh tomatoes
2 tablespoons whole wheat flour, 96 percent fat-free tortilla (8" diameter)
2 tablespoons (1/2 ounce) finely shredded Cabot 75 percent Light Cheddar cheese
2 teaspoons red taco sauce

To Prepare:
Coat a small microwave able bowl with cooking spray. Add the egg whites. Set aside.

Set a small nonstick skillet over medium-high 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 coat with cooking spray. Set over medium-high heat and add the bacon. Cook, stirring occasionally, for about 2 minutes. Add the onion. Cook for 1 to 2 minutes, or until the bacon is crisp.

Add the tomatoes. Cook for about 1 minute, or until just heated. Remove the bacon mixture to a bowl. Cover to keep warm. Place the tortilla in the pan and return to medium-high heat. Cook for about 30 seconds per side, or until just warm.

Meanwhile, microwave...Want the rest of these instructions>? Click here to get free recipe number 2 now. You'll find these and more than 200 recipes as a member of The Biggest Loser Club.

Makes 1 serving
Nutritional Values (per serving): 251 calories, 24 g protein, 30 g carbohydrates, 5 g fat, <1 saturated fat, trace polyunsaturated fat, trace monounsaturated fat, 28 mg cholesterol, 3 g fiber, 630 mg sodium.

THANK YOU NORMA XXOO

Orange Sunshine Smoothie

1/2 cup orange juice
1/4 cup plain non-fat yogurt
1/2 cup crushed (or cubed) ice
1 tablespoon Splenda*

* Splenda is the trade name  for the dietary sweetener sucralose. This non-calorie sweetener is derived from sugar.

Place all ingredients into a blender. Blend at high speed for 30 to 45 seconds.

Makes 1 serving.

Pork Chops Supreme

4 pork loin or rib chops, about 3/4-inch thick
Salt and coarsely ground black pepper to taste
4 thin onion slices, about 1/4-inch thick
4 thin lemon slices, about 1/4-inch thick
1/4 cup packed brown sugar
1/4 cup ketchup*

* Chili sauce or your favorite barbecue sauce may be substituted.

Preheat oven to 350°F. Sprinkle both sides of pork chops with salt and pepper. Place pork chops in ungreased shallow baking pan. Top each pork chop with a onion slice, a lemon slice, 1 tablespoon brown sugar, and 1 tablespoons ketchup.

Cover and cook for approximately 20 minutes. Uncover and cook spooning sauce over the chops occasionally, an additional 30 minutes or until the internal temperature reaches a temperature of 155°F on a meat thermometer. Remove from oven and serve.

Makes 4 servings.

Dijon Chicken

2 tablespoons Dijon-style mustard
1/2 cup plain non-fat yogurt
4 chicken breasts halves (3-ounce each), boneless and skinless
1/4 cup bread crumbs*

Preheat oven to 350 degrees F. Coat a baking dish with vegetable spray.

In a small bowl, combine mustard and yogurt; stirring until well blended; brush mixture over both sides of chicken. Sprinkle both sides with breadcrumbs and lightly pat with your hands. Place chicken on prepared baking dish.

Bake 20 to 25 minutes, covered, or until a meat thermometer registers an internal temperature of 165 degrees F. (juices will run clear when cut with the tip of a knife). The last 10 minutes of cooking, remove cover to allow chicken to lightly brown. Remove from oven, transfer onto a serving platter, and serve immediately.

Makes 4 servings

This Is a recipe Norma had for the holidays!

Norma's No Bake Pumpkin Pie

1 can (14 oz.) sweetened condensed milk
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/2 tsp. salt
1/4 tsp. ground nutmeg
1 envelope KNOX Unflavored Gelatine
1/4 cup water
1 can (16 oz.) pumpkin
1 HONEY MAID Graham Pie Crust (6 oz.)
1 cup thawed COOL WHIP Whipped Topping

MIX condensed milk, cinnamon, ginger, salt and nutmeg with wire whisk until well blended; set aside.

SPRINKLE gelatine over water in medium saucepan; let stand 1 minute. Cook on low heat 2 minutes or until gelatine is completely dissolved, stirring constantly. Add milk mixture; stir until well blended. Continue cooking 5 minutes or until slightly thickened. Remove from heat. Stir in pumpkin. Spoon into crust.

REFRIGERATE 4 hours or until firm. Top each serving with a dollop of the whipped topping just before serving. Store leftover pie in refrigerator.

18 Reduced Fat OREO Chocolate Sandwich Cookies, finely crushed
2 Tbsp. butter or margarine, melted
1-3/4 cups boiling water
1 pkg. (4-serving size) JELL-O Brand Lime Flavor Gelatin
2 tsp. grated lime peel
2 Tbsp. lime juice
2 cups thawed COOL WHIP FREE Whipped Topping

Nutrition (per serving) Calories 210 Total fat 6g Saturated fat 3.5g Cholesterol 10mg Sodium 240mg Carbohydrate 36g Dietary fiber 1g Sugars 23g Protein 2g Vitamin A 2%DV Vitamin C 0%DV Calcium 0%DV Iron 8%

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1 cup	sour cream
1 tsp	vanilla
31/2 cup	cool whip
8 oz	Cream Cheese
½ cup	Skimmed Milk
1 package	Instant Sugar Free Pudding

Let cream cheese reach room temperature and beat until smooth. Blend in all ingredients.

Pour into a 9” graham cracker crust and chill for four hours. Serve with Cool Whip or Canned whip cream.

I use Light Sour Cream and Reduced Fat Cool Whip and Light Cream Cheese and skim milk. That makes each slice 2 pts each.