Notes:
Rich, fudge-like brownies that are full of protein and fiber. They’re incredibly simple to make and you won’t feel guilty licking the spoon.

Servings: 20

Ingredients:
1 box of powdered brownie mix (any kind)
1 can (15 oz.) of black beans

Directions:
1. Open the can of black beans and dump all of the contents from the can into a blender or a food processor and puree.
2. Add puree to the powdered brownie mix and mix well.
3. Bake according to the brownie mix box directions.

DO NOT add the eggs, oil, or whatever else the brownie mix box may call for. You literally only mix the puree and the powdered brownie mix.

Enjoy!

Submitted by:
HealthyHappyMe

Notes:
These protein- and fiber-filled brownies are pretty rich and fudge-like. No one–not even picky kids–will be able to tell that they’re not “regular” brownies.

Servings: Makes 20

Ingredients:
1 box brownie mix
1 can (15 oz) black beans

(Seriously, that's it for ingredients!)

Directions:
Open the can of black beans, rinse well. With beans back in the can, add enough water to cover beans. Put in blender or food processor and puree. Add puree to brownie mix, and then bake according to package directions.

You DO NOT add the eggs or oil that the recipe calls for, JUST the black bean puree.

Submitted by:
Dr Marc

Notes:
Quick and easy chicken on George Forman Grill.  I always thought healthy food was tastless and difficult to make.  Then I was given a George Forman Grill.  I have enjoyed learning different ways and food I can cook on it. 

Servings: 1

Ingredients:
4 to 6 ounce chicken breast
salt
pepper
parsley
garlic powder
juice of one lemon

Directions:
Mix spices to taste and lemon juice in ziplock bag. Put chicken breast in bag and marinade for 15 to 20 minutes.
This can also be prepared ahead of time and frozen to use when needed.
Place on heated grill for 10 to 12 minuues.
Serve with whole grain rice and fresh veggies.

Submitted by:
Jessie

Notes:
 A great veggie dip to use with raw veggies.

I typically use a lot of green veggies and mushrooms since they are all low in carbs

Servings: 10+

Ingredients:
16 oz Sour Cream (0 carbs)
16 oz Hellman's Mayo (only use this brand, does not taste right with anything else) (1 carb per 2 tablespoons))
4 cups shredded mozzarella cheese (4 carbs)
Parsley flakes for color (0 carbs)
Lawrey's season salt for taste (0 carbs)

Directions:
Mix sour cream and may together
Add parsley (as much or as little as you want…it's just for color)
Add cheese
mix
then start adding lawrey's, taste test every few shakes til you achieve desired taste

Submitted by:
Monica

Notes:
This is a dish I love to make when it’s a little chilly out(which is rare in south FL!).  It’s really easy and really quick-both things I like when it comes to cooking.  The smell that gets in the air after you’ve got it simmering and cooking together is delicious!

Servings: 3-6

Ingredients:
Chili-O seasoning, if lower sodium option available grab it.
1 lb. Turkey(recommend Perdue as tastes & smells best thus far!)
1 or 2 cans of No Salt Added Diced Tomatoes with herbs (Del Monte is nice)
1 can Northern Beans or Kidney Beans (go with whatever you like more)

Directions:
Brown up turkey, then follow directions on the back of the Chili-O.

Submitted by:
Liz

Notes:
This is an attractive and zesty all in one dish. It’s full of veggies and chicken, and loaded with flavor. A quick fix for a long day. If desired, top with some low-fat shredded cheese.

Servings: 6

Ingredients:
2 skinless, boneless chicken breast halves
1 (1.27 ounce) packet dry fajita seasoning, divided
1 tablespoon vegetable oil
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can Mexican-style corn
1/2 cup salsa
1 (10 ounce) package mixed salad greens
1 onion, chopped
1 tomato, cut into wedges

Directions:
(1) Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cook the chicken 8 minutes on each side, or until juices run clear; set aside.

(2) In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat until warm.

(3) Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the bean and corn mixture.

Submitted by:
Jen

Notes:
The microwave-baked apple is a quick healthy treat when you need something sweet.  When you take the apple out of the oven, you get the smell and taste of a hot apple pie!

Servings: 1

Ingredients:
1 apple
1 teaspoon sugar
cinnamon

Directions:
1. Core the apple.
2. Sprinkle the apple with the sugar and cinnamon.
3. Microwave the apple for 60 to 90 seconds (depending on whether you prefer it more on the crunchy side or more on the mushy applesauce side). It will be hot!

Submitted by:
Sonni

Notes:
Yummy sweet, spicy (or both) chicken recipie that is SO easy to make! You get a great variety of foods;

Chicken- Protein/Meat

Salsa- May be servings of veggies or fruits depending on type of salsa you like

Rice- Whole grains

Almonds- Great protein scource!

Olive Oil- Heart Heathy Good fats!

Servings: 1-4

Ingredients:
Brown Rice
Boneless, Skinless Chicken Breast
Salsa (Tastes great with all kinds; pinneapple salsa, mango salsa, spicy salsa, bean salsa, etc)
Slivered Almonds
Honey (if you would like to make it a little sweet)
Olive Oil

Directions:
So easy! You CAN'T mess it up!

Take the (defrosted) chicken and cut it into medium to small pieces (I like mine well done, so I cut them in fajita size strips)
Start cooking the brown rice (if you need specific cook times, send me a message)
Add a little olive oil (2-4 tablespoons depending on size of pan) to a pan, warm up.
Add chicken to pan, cook until brown on both sides
Add salsa! Mix around the chicken untilcovered. Let it simmer until hot (usually a few minutes)
Add slivered almonds
Add honey if desired- about 1 'S' across the pan, mix.

Serve with rice!
If the chicken is defrosted, it only takes about 20-30minutes to cook the chicken+salsa (depending on size of chicken cuts) but the rice usually takes about 25-35minutes. So make sur eto start the rice before the chicken. I usually start the rice while I prepare the chicken for cooking.

Submitted by:
Jacki

Notes:
Moist ,sweet ,very low fat ,easy no brainer, four ingredients

Servings: 12

Ingredients:
One Angel food cake mix (Pillsbury)
one can of Libby's pumpkin
one cup of water
1 1/2 tsp. pie spice

Directions:
MIX CAKE MIX, WATER, PUMPKIN AND SPICES AS DIRECTED ON BOX. bake in rectangular pan until center is set. makes 12 servings at 152 calories each. Add diet whipped topping if desired

Submitted by:
Heidi

Notes:
Easy-to-make and healthy cod on a pallet of brown rice and veggies - can be altered to your taste !

Servings: 2-4

Ingredients:
2-4 frozen cod fillets
2 cups brown rice
1 squash - sliced
1 medium onion - any kind - sliced
1 zucchini - sliced
1 tbs fish sauce

Directions:
Cook rice as directed on box. Sautee onion first for a couple minutes before adding the rest of the veggies in a deep nonstick pan over medium heat - use Pam cooking spray if necessary before cooking veggies. You can add/replace different veggies of your choice. If you like more veggies then rice you can make adjustments as you see fit. Once veggies are cooked to your liking - reduce heat to medium-low and add brown rice to pan and lay frozen cod on top of rice/veggie pallet. Sprinkle fish sauce over cod/rice (it looks like soy sauce to me - but it's labeled fish sauce - it's also salty so 1 tbs is a suggestion - use for taste). Cover pan for 20 minutes - or until fish is cooked through and warm throughout. Serve immediately.

Submitted by:
Sarah