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

Notes:
A new take on a broccoli side dish with parmesan cheese for a bit of salt and crumb topping for an added taste layer.

1/2 cup servings at 184 calories each.

Servings: 4

Ingredients:
1 lb. broccoli, cut in small pieces
2 tbsp butter
1 slice of whole wheat bread, ground
1 tbsp thyme leaves
1/2 cup grated Parmesan
pepper

Directions:
Boil broccoli in lightly salted water for 4 minutes. Drain. Melt butter in skillet over medium heat. Add bread crumbs and thyme. Toast until golden and remove from heat. Add parmesan, broccoli, and pepper. Toss all ingredients together.

Submitted by:
Chelley Bones

Notes:
A zippy corn salsa that goes well with cilantro-garlic sirloin, scooped up with a chip, or used as a dressing for a southwestern type salad.

Makes 1 cup. Serving size is 1/4 cup at 127 calories per serving.

Servings: 4

Ingredients:
3 ears corn, shucked
1/8 cup lime juice
1 tsp olive oil
1/2 jalapeno pepper, seeded and chopped
salt
1/8 tsp cumin

Directions:
Grill corn with grill cover closed. Grill about 10 minutes per side or until browned. Cut from the cob and mix together the rest of ingredients in a medium sized bowl.

Submitted by:
Chelley Bones

Notes:
Breakfast Burrito with black beans and salsa.

Servings: 1

Ingredients:
3 egg whites
1 small low-fat whole-wheat tortilla
1 whole egg
1/4 cup black beans
2 tbsp salsa

Directions:
Scramble the egg whites and whole egg in a non-stick skillet. Add beans and salsa and mix. Pile onto warmed tortilla and enjoy!

Submitted by:
Stephanie

Notes:
this is a tasty and filling side dish that will not add large amounts of calories or fat to your daily intake.  it has quite a bit of sodium, so if you are on a restricted salt diet, you might want to substitute water for most or all of the soy sauce.

nutritional info-per serving:  calories-36.3,  fat-0.5 g, cholesterol-0, sodium-214 mg, potassium-192 mg, carbohydrate-7.8 g, protein-1.5 g 

Servings: 4

Ingredients:
3 cups shredded green cabbage
1 cup sliced onion
pam cooking spray (i use either olive oil or butter flavored)
1 tbsp rice wine vinegar
1 tbsp lite soy sauce

Directions:
spray skillet with pam. add all ingredients and simmer on med/med-low heat until desired tenderness is achieved. stir often and add small amounts of water if needed to keep moist.

Submitted by:
laurie

Notes:
This is a fritatta recipe I got from a health website. I do not recall the website but these are absolutely delicious and easy to make! And very good for you. On the website they boasted that a breakfast higher in calories and protein would actually lower your calorie intake for the remainder of the day! I tested it and it DOES WORK! This is supposed to be eaten with one slice of toast and a half cup berries. It feels like a big breakfast and it really does make you not so hungry all day long! The recipe said it was 250 calories for this, but I use a cupcake pan which cut the suggested serving size down quite a bit (they said it was 4 servings but I got six) - so I added the whole breakfast up (toast and berries) and it runs around 350 calories. Feel free to replace things to cut the calories if need be!

Servings: 4-6

Ingredients:
Basil
Spinach
Eggs
Shredded Asiago Cheese
Onion or Scallop (scallop is recommended because it isn't as strong)
Sun Dried Tomatoes
Salt

Directions:
Cook in a pan on medium or medium high 1 small Scallop until soft but not brown then add 1 Cup packed spinach (I use olive oil cooking spray) until it's soft
This should only take about 5 minutes.

Take pan off of stove and set aside (if it's still cooking make sure and throw it in to a bowl until you need it - don't want it to over cook)
Beat 4 egg whites and 4 whole eggs in a separate bowl
Finely chop 1/4 cup basil and throw into the egg mixture
Chop 1/4 cup Sundried Tomatoes and throw in to the egg mixture
throw in 1/2 tsp. salt & pinch of pepper
Throw in 1/2 Cup shredded Asiago cheese into the egg mixture, along with your spinach and scallop.
(Feel free to add garlic if you like!)

Spoon mixture into cupcake pan or baking dishes (the site said it made only 4 but I got 6 out of this using the cupcake pan instead. If you use the larger baking dishes make sure to note that this breakfast will be higher in calories…duh…I know )

Cook for approximately 10-14 minutes at 250 degrees until the middle is firm (no juicy centers!)

I premade these for the entire week once and it actually wasn't bad…some of my friends grossed out at the idea but it kept me on track breakfast wise!

Submitted by:
Sharon

Notes:
Crab Cakes

Servings: 2

Ingredients:
1 cup mashed potatoes (prepared from instant mix)
1 small can Salmon (without skin or bones)
1 small can Crabmeat
mustard
cilantro

Directions:
Open cans of salmon and crabmeat and drain well.
Place in bowl.
Mix in 1 cup of mashed potatoes (prepared from instant flakes).
Add some mustard, chopped cilantro and whatever seasonings you may want to use.
Form into about 4 or 5 patties and bake on cookie sheet which was sprayed with Pam nonstick spray.
Bake at 400 degrees F. until they firm up and then flip over.
Serve with honey mustard or lemon juice. You can also make a mango sauce by pureeing ripe mango and adding sugar substitute.

Submitted by:
Maria

Notes:
Calories-134 to 168 (small or medium potato) per serving

Serving size-1 potato per person

This is a quick and easy recipe that my daughter loves.

Servings: 1+

Ingredients:
1 small or medium potato per person
seasoned salt, mrs. dash, cajun spice or any seasoning you like
pam cooking spray (i like the olive oil spray or butter flavor)

Directions:
slice each potato in to thick rounds.
lightly spray baking sheet with pam.
arrange potato rounds in single layer.
sprinkle with seasoning.
lightly spray tops of potatoes with pam.
bake at 375 degrees for 35 minutes or until done.

Submitted by:
laurie

Notes:
Simple chicken quesadillas with kick- if you’re like me and don’t like veggies!  But green and red peppers and onions can be added if you do!  Total of 425 calories per serving, it makes a quick dinner for a hungry family.

Servings: 6

Ingredients:
1.5 lbs boneless-skinless chicken breast, thin sliced
1 package Old El Paso Taco Seasoning
1 tablespoon extra virgin olive oil
1/2 cup water
6 Mission Flour Tortillas, 8-inch
1 1/2 cup shredded sharp cheddar cheese (Mexican Cheese blend also works well)
1/2 cup green/red peppers (optional)
1/4 cup red onions (optional)

Directions:
Mix Taco seasoning, olive oil and water in a shallow bowl. Add chicken, thoroughly covering in prepared seasoning mix. Heat up the old Foreman grill (or the real grill, or skillet) and grill chicken for approx 8 mins, or until done. Slice chicken into thin strips/chunks (whatever your preference) and disperse amongst 6 tortillas. Add 1/4 cup cheese per tortilla, fold and stick in the microwave for about 1.5 mins. (also, add veggies if you prefer) Remove, allow to cool, and enjoy!

*Hint - my son likes to dip his in Ranch dressing.

Submitted by:
Joy

Notes:
Chicken flavored stew with veggies mixed in served on top of mashed potatoes.  You do not need any side dishes with this as it can get you full depending on how much you eat.  This is a healthy dish but I have not added the nutrients together for those who are counting.

Servings: 3-4 people

Ingredients:
2 cans Cream of Chicken - Reduced Salt (healthier if you use Healthy Request brand)
Milk - no specific amount - just enough to thicken stew
1/2 chicken bouillion cube or 1 ts. powdered
frozen mixed veggies - enough to your liking
1 can Swanson chunk chicken (optional)
4-5 medium potatoes

Directions:
1. Peel potatoes and cut in chunks. You'll boil these until soft.
2. Boil or steam veggies.
3. Mix cream of chicken, bouillion, veggies and chicken. Add milk last. Make sure you do this in a LARGE pot because this makes a lot.
4. Mash the potatoes once done.
5. On your plate pour the stew over the mashed potatoes.

**NOTES**
- Everything stays hot if you make the stew right after you start boiling the potatoes.
- The consistency of the stew should not be thin/runny or too thick for the best taste.
- This will make enough for 3-4 people. If serving for 2 people, you'll have enough leftovers for 1-2 days.

Submitted by:
Leann