1 Tbsp. trans fat-free margarine
1/2 Tbsp. salt-free garlic seasoning or garlic powder
1/2 Tbsp. Worcestershire sauce
1 cup toasted oat cereal
1 cup small “petite” unsalted pretzels
1 cup Chex-type cereal
1 cup peanuts or raisins

In a large skillet, melt margarine and blend in seasonings. Measure remaining ingredients and add to skillet just long enough to coat. Remove from stove and mix well.

4 cups corn flakes
2 cups minced watermelon
2 cups fresh blueberries and/or strawberries (or 1 cup each)
2 cups low-fat vanilla yogurt

Layer 1/3 of corn flakes evenly in bottom of 8”x 8” serving dish. Mix together watermelon, blueberries and/or strawberries, and yogurt; spoon half of fruit mixture evenly over corn flakes. Sprinkle half of remaining flakes over fruit mixture; top with remaining fruit mixture. Finish with layer of corn flakes.

4 boneless skinless chicken breasts,
sliced in half horizontally
1 Tbsp. olive oil
1 medium onion, cut in chunks
1 medium green pepper, cut in chunks
1 can (14.5 oz.) diced tomatoes with basil, garlic and oregano
(or stewed tomatoes Italian style)
Brown rice (optional)

In large skillet, heat oil, add chicken and brown on both sides (about 2 minutes per side). Add the rest of ingredients, bring to a boil, reduce heat to medium-low and cook for 15–20 minutes. (Internal temperature of chicken breasts should be 165 degrees F.) Serve over brown rice.

1 cup uncooked elbow macaroni
2 stalks celery, chopped
1 medium tomato, diced
1/2 small onion
1 Tbsp. butter
1 Tbsp. flour
Fresh ground black pepper
1 1/4 cups 1% low-fat milk
8 oz. reduced fat Colby or Cheddar cheese, shredded

Cook macaroni according to package directions. Drain cooked macaroni. Put in a bowl with tomato and celery. Reserve. Preheat oven to 350°F. In a medium saucepan, sauté diced onion in butter until translucent. Stir in flour and black pepper. Add milk. Cook until slightly thickened and bubbly. Add cheese and stir until melted. Add macaroni/vegetable mixture to cheese sauce and coat evenly. Transfer to a 9-inch pie plate. Bake for 25–30 minutes or until bubbly. Cool for about 10 minutes before serving.

1/2 box angel hair pasta (6 oz.)
1 Tbsp. olive oil
1 large onion, chopped
6–8 cloves garlic, minced or pressed
8 medium plum tomatoes, chopped or one 14.5 oz can diced tomatoes
1/4 cup sliced black olives or 2 Tbsp. capers
1/3 cup freshly squeezed lemon juice (bottled can be substituted)
2 tsp. dried oregano (or 2 Tbsp. fresh)
black pepper to taste
1/2 cup grated or shredded Parmesan cheese

In a large pot, put water over high heat and bring to boil. Meanwhile, in a large skillet, heat olive oil over medium heat. Add onion and garlic and saute (cook) until soft. Add the remaining ingredients except cheese and continue to cook until tomatoes begin to soften (about 5 minutes). Add the angel hair pasta to the boiling water and cook 2 minutes or according to package directions. Drain pasta and top with tomato mixture. Serve with Parmesan cheese.

1 whole garlic bulb
olive oil
5 lbs. Russet potatoes
8 oz. low-fat cream cheese
1 cup light sour cream
2 Tbsp. butter or margarine
salt and pepper to taste

Roast garlic in the microwave: Remove outer paper, leaving bulb . Slice off top of bulb to expose cloves. Brush the outer skin and top with about 1 tsp. olive oil. Place on a paper towel. Microwave on HIGH for 1 minute; turn the bulb upside-down then microwave for about 1 more minute. (Microwave ovens may vary.) Remove soft garlic from cloves while warm and put through a garlic press to add to potatoes.

Peel and quarter potatoes. Cook covered in boiling water 15–20 minutes until tender. Drain. Mash with potato masher. Add remaining ingredients including roasted garlic. Beat with a hand mixer until smooth. Serve immediately or transfer to a greased baking dish and refrigerate. Reheat for 30 minutes in a 350°F oven.

1 lb. lean ground beef (90–93% lean)
1/2 cup chopped onion
1/4 cup chopped celery
1 cup ketchup (to reduce sodium, use low-sodium ketchup)
1 Tbsp. Worcestershire sauce
1–2 tsp. spicy mustard
salt and pepper to taste

In large skillet, brown ground beef with onion and celery over medium-high heat; drain. Stir in remaining ingredients. Bring to a boil over high heat. Reduce heat to low and simmer, stirring occasionally, 5 minutes to heat through. Season to taste with salt and pepper. Serve on hamburger buns and garnish with 1/2 slice American cheese and a green pepper ring if desired.

1/2 lb. ground turkey
1 1/2 cups shredded reduced fat Cheddar cheese, divided
1/2 cup salsa, divided
8 cups salad greens
1 1/2 cups black beans

Brown turkey in large non-stick skillet; remove from heat. Stir in 1 cup shredded cheese and 1/4 cup salsa; mix until blended. Spoon onto serving platter. In a large bowl, toss together salad greens, black beans and remaining cheese and salsa. Spoon salad over meat mixture and serve.

1 cup all-purpose flour
salt and pepper
4 egg whites
1/2 cup low-fat or fat-free milk
1 1/2 cups corn flakes, crushed
1 cup (4 oz) reduced fat, shredded Cheddar cheese
1 lb. boneless skinless chicken breast filets; cut into strips, non-stick cooking spray

Preheat oven to 375°F. Set up three bowls with the following: 1) flour mixed with a pinch of salt and pepper; 2) an egg-wash; made by beating the eggs and milk together; 3) crushed cornflakes mixed with cheese. Coat a 13 x 9-inch pan with non-stick cooking spray. Dip chicken pieces in flour, then into egg-wash, then roll in the cheesy-flakes mixture, coating the entire piece of chicken and place on the baking pan. Discard any unused corn flake mixture after coating chicken. Bake for 25 minutes, turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce if desired.