Notes:
This is a healthy chili.  You can eat a generous portion and stay in your calorie limits.

Servings: 12-one cup

Ingredients:
3 Cups chopped yellow onions
1.25 pounds of 99% lean ground turkey or turkey sausage
3 Cups diced tomatoes or 1 28 oz can, undrained
1.5 Cups cooked pinto beans or 1 can (15 oz) pinto beans, rinsed and drained
1.5 Cups cooked black beans or 1 can (15 oz) black beans, rinsed and drained
1 cup fat-free, low sodium chicken broth
2 tablespoons chopped garlic
2 tablespoons chili powder
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 teaspoon ground cumin
1 teaspoon mustard powder
1/2 cup sliced black olives (if you want)
1/2 cup chopped scallions or chopped fresh cilantro (if you want)

Directions:
Coat a large saucepan or Dutch oven with a few sprays of olive oil cooing spray. Add the onions and cook over medium-high heat until they're soft and just starting to brown. Add the ground turkey or sausage and cook over medium-high heat, breaking up the meat with a spoon, for about 6 minutes, or until no longer pink. Add the tomatoes, pinto and black beans, broth, garlic, chili powder, oregano, cumin, and mustard powder. Bring to a boil over high heat, then reduce the heat to low. Cover and simmer for 20 minutes. Garnish with the olives and scallions or cilantro.

Makes 12 servings Each serving is 1 Cup
150 Calories, 16g protein, 17 g carbohydrates (3 g sugars), 2 g fat (0 g saturated), 20 mg cholesterol, 5 g fiber, 150 mg sodium

Submitted by:
Autumn

Notes:
This is a great dish either warm or as a cold side dish. I have also used it as a meal by adding black beans (vegetarian protein source) or you can also add baked or grilled chicken to add protein.

Servings: 4-8

Ingredients:
1tbsp canola oil (for frying or use a non-stick pan & no oil)
2 Chayote Squash seeded & cut up in cubes (summer squash will work well too)
1 cup Jicama cut up in cubes
1/2 cup Red (green, yellow or orange) Pepper julienned (or cubed)
1 cup Corn, frozen or canned
Salt & pepper to taste
2/3 cup Cream Cheese, (whipped works well & low fat or fat free work well)
1/4 cup Parmesan Cheese, freshly grated (a 3 cheese blend with asiago, romano & parmesan works well too)
1 cup black beans drained & rinsed (optional)
2 cups baked or grilled chicken, cubed (optional)

Directions:
Heat oil in large fry pan and add cubed Chayote, Jicama, and Red Pepper and saute until almost tender (5-10 min).
Add corn to heat through. Add the optional black beans, and/or chicken to heat through.
Drain well and add salt and pepper to taste and then add cream cheese and stir until all is coated.
Sprinkle with parmesan cheese and mix in.

Submitted by:
Deanna

Notes:
This is amazing when you want something sweet. It’s the perfect Autumn dessert or snack!

Servings: 1

Ingredients:
1/2 cup 100% Canned Pumpkin
1 small container Light Vanilla Yogurt (I use Carbmaster from Kroger)
1 tsp cinnamon
1/4 tsp nutmeg

Directions:
Combine above ingredients

Submitted by:
Gretchen

Notes:
A lovely veg packed Turkey Stir Fry  - Serves 4.

Servings: 4

Ingredients:
420g turkey steaks - sliced.
500g mixture of:-
sliced peppers
courgettes
carrots
spring onions
leeks
broccoli
Bean sprouts
Mild Chilli Powder
Soy Sauce
900g Brown Rice.

Directions:
heat 1 tbsp of oil in wok or frying pan and cook thinly sliced turkey steaks for 3-4 minutes (or until cooked) Add the 500g of mixed veg and stirfry for a extra 5-6 minutes. Add as much chilli powder as you want and 2-3 tbsp soy sauce. Serve with brown rice.

Submitted by:
Renate

Notes:
healthy,tastey baked chicken breast

Servings: 1 0r 2

Ingredients:
1 or 2 chicken breast mustard,honey and special k (cinnamon&pecan) flake cereal and whatever spices youlike

Directions:
take chicken breast pat dry, then roll in mustard&honey,then add whatever spices you like, garic pepper,crushed red pepper flake(opitional) then take (special K)ceral cinnamon&pecan then roll in the flakes bake on 350 degrees for about 25 to 35 minutes depends on your oven, its baked chicken (healthy) that taste fried, and its crunchy on the outside, try it its absolutly awsome, your kids will go crazy over it!!!!

Submitted by:
DONNA

Notes:
Chocolate Banana Muffins (Low Fat Recipe)
Yield: 12 Servings (or you can make 24 mini’s!)

Servings: 12

Ingredients:
1 c flour
2 ts baking powder
Sprinkle of salt
2 tb cocoa powder
1/3 c sugar
1 1/2 c cereal; Kellogs All Bran
3/4 c skim milk
2 egg whites
2 tb oil
1 banana- mashed

Directions:
1. Preheat oven to 400 F. Line 12 muffinpans with paper
liners ( or spray with Pam or low fat cooking spray, but remember this means more fat is going into your muffins!) 2. In a medium bowl, stir together flour,
baking powder,salt,
cocoa powder and sugar. 3. Combine cereal and milk in large bowl
and let stand 2 minutes,
or until cereal softens. 4. Add egg or egg white and oil to
cereal.Beat well. 5. Stir in banana. 6. Add flourmix, stirring only
once until combined and evenly moist. 7. Spoon batter in muffin cups.
8. Bake for 25 minutes or until muffins are lightly browned.

Submitted by:
Lisa

Notes:
I call this the compromise burger because it is not completely meatless, but not a greasy patty of beef, either. Equal portions of tofu and lean ground beef are used to create satisfying volume for half the caloric cost. I recommend eating this burger without the traditional bun–it’s very soft and fluffy, prone to fall apart easily, but is also chock full of flavor on its own. Great for when you want the satisfaction of a hamburger without giving in to your diet! It does require some Asian ingredients, but they can all be obtained at Wegmans (in the Asian aisle).

Servings: 4-5 patties

Ingredients:
300 grams lean ground beef
1 pack (about 300 grams) of soft tofu (you know, those big tubs of tofu you see?)
200 mL of Panko (bread crumbs, usually available in the Asian section)
1/2 a medium sized onion, finely chopped
1 egg
1/2 a bouillon cube (preferable vegetable, but any is fine)
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon nutmeg

Directions:
1. Place the tofu in a large mixing bowl and begin mashing it up with a whisk. Continue until it's as close to a paste as you can get it.

2. Add the panko (bread crumbs) to the tofu and mix it up. Let the panko soak up the tofu's moisture. To give the panko time, start crushing the bouillon cube to a powdery state.

3. Add the ground beef, egg, salt, pepper, nutmeg, and bouillon powder to the tofu mix, and begin mixing it with your hand until well blended.

4. Finally, throw the onions in and mix it around lightly.

5. Split the mixture into about 4 or 5 patties. Rather than creating the traditional flat-squashed burger, make them more round and voluminous, so they don't break apart as easily.

6. Spread a small amount of your favorite oil (salad, olive) in a frypan and cook the burgers on high until both sides have a nice brown color. Don't worry about cooking them all the way through yet.

7. Once both sides are browned, add enough water to cover the bottom of the frypan (about 100mL for my pan), cover the pan and turn the heat down to medium.

8. After letting it steam for a couple minutes, take the cover off and check by breaking a small piece off of one of the hamburgers. If the whitish-pinkish color is consistent all the way through, then it is done. If not, then steam it longer.

9. Turn the heat back on high one last time and evaporate most of the water. You can put the hamburgers on a plate now~!

Submitted by:
Aisha

Notes:
I am continuing my quest for treats for my daughters birthday, so here it is. I looked for this recipe after being stunned by the revelation that I didn’t blew my diet plan out of the window by buying one of these babies off the charity trolley.

Servings: 18

Ingredients:
1/4 cup butter
1/2 cup peanut butter
1 bag of colored marshmellows (227 g or 10 oz)
1 cup butterscotch chips

Directions:
1/4 cup butter melted in saucepan with 1/2 cup peanut butter. Stir in 1 cup butterscotch chips until melted. When cool enough so marshmallows don't melt, mix in 1 small bag of coloured marshmallows (227 gr.). Turn into greased 9"x9" pan. Cool and cut into 1" bars.

Nutritional analyses (from Fit Day): Cals: 107 Fat: 4.5 Carbs: 16.1 protein: 2.2

Submitted by:
Leida

Notes:

Mexican rice side dish.

Servings: 4

Ingredients:
1 cp white long grain rice
Pam olive oil flavor spray
1 sec garlic
2 green onions
1 small can tomato sauce
1/2 TSP of chili flakes
salt if desired
2cp water
you can always use chicken broth instead of water

Directions:
Spray pan with cooking spray, add rice chopped garlic and chopped onion fry on med to high heat till rice is lightly golden color remove from fire and add water tomato sauce and salt and chili flakes stir I use about 1 tbsp salt then return to fire and bring to boil once its boiling reduce heat to low and cover DO NOT STIR ANYMORE just let it cook like that till done. i love this low calorie recipe i eat it by the bowl just calories from the rice, its not bad at all.

Submitted by:
Jenny

Notes:
Soft spreadable swiss cheese mixed with warmed glazed walnuts used as a topping for pears. This makes a very hearty breakfast that left me satisfied for hours after eating it.  

Makes about 20 pieces. Each piece is 23 calories.

Servings: 2

Ingredients:
1/3 cup walnuts, chopped (I used Emerald glazed walnuts since that is what I had on hand.)
3 wedges of Laughing Cow Light Spreadable Swiss Cheese
1 bartlett or bosc pear, sliced

Directions:
Heat the walnuts up in a skillet over medium high heat for 3 minutes. Meanwhile, combine the 3 cheese wedges and add the toasted walnuts mixing the mixture together. Top the pears with the cheese mix. Enjoy!

Submitted by:
Chelley Bones