Notes:
Chicken Fajitas recipe …with a healthier take!

Servings: 2

Ingredients:
4 medium sized Boneless chicken breast or 8 chicken tenders( 2 fajitas per person)
, Corn tortillas, Salsa, Kraft Fat free shredded cheese, Fat Free Sour cream, McCormick Fajita seasoning, Assorted colors of bell peppers 1 small onion
*black beans are optional, you can cook them seperately and then add them to the mix later if you want.

Directions:
-Slice chicken breast into small stirps begain to cook with 1 tablespoon of Extra Virgin olive oil( fat free cooking spray)
-Chop onions, and bell peppers into small strips also( you can add the veggies half way into cooking time because they will have morew time to cook later)
-after chicken breast are cooked and veggies have began to soften add fajita seasoning with the reccomended amount of water.
-cover and let simmer (stirring occasionally) for about 10-15 on medium heat
-Heat corn tortillas in microwave for 1 minute
scoop fajita mixture in the tortilla and add you fav condiments and leave the ones you dont like!!

Submitted by:
Ebony

Notes:
Fried Rice with Chicken and Vegetables. It’s easy to add in whatever other vegetables that you want. These are just the basics that I always use, and these are what is calculated in the nutritional information.

Per Serving Nutritional Information

Calories: 196 (approximate); Fat: 4.11 g. ; Carbohydrates: 19.73 g.; Protein: 10.82 g.

Servings: 6

Ingredients:
2 stalks Celery
3 green onions
1/2 cup matchstick carrots
2 small corn on the cob
2 Tbsp. Onion
2 cooked boneless, skinless Chicken breasts
2 1/2 cups Brown Rice cooked
1/2 Vegetable bullion cube
4 Tbsp. low sodium soy sauce
2 medium eggs(1 extra large or the equivalent in egg substitute)
4 Tbsp. Red Wine Vinegar

Directions:
1.) Cook the rice. This time, I just used instant brown rice by minute maid, and that's what I used when I calculated out the calories per serving. I add in 1/2 of a vegetable bullion cube when I cook the rice. The chicken also needs to be cooked at this point. I cook my boneless, skinless breasts on my George Foreman Grill with a little pepper and Garlic Powder.
2.) While cooking the rice, Chop up the veggies. I tend to go for smaller pieces because they cook quickly. Put the corn on the cob in boiling water for a couple of minutes. After it has heated up some, cut the corn off of the cob and toss in with the other veggies.
3.) Heat 1 tsp. canola oil(or oil of your choice) in a large, nonstick skillet. After oil has heated up, toss in the vegetables. Cook until soft, but not soggy.
4.) After veggies are cooked, add the chopped up chicken breasts. Make sure they are both warm and add in the rice. Stir thoroughly. While this mixture heats, mix the two raw eggs together with low sodium soy sauce and the red wine vinegar. Pour the egg mixture on top of the rice. Stir the rice until sure that all the egg has cooked up completely.
5.) Can add extra soy sauce and red-wine vinegar if needed.

Submitted by:
Ashley

Notes:
Tart crunchy salad- very refreshing

Servings: 4 +

Ingredients:
2 cucumbers
2 roma tomatoes
1/4 cup olives- any kind that you like will do (kind of optional- you decide how many if any to add)
apple cider or balsamic vinegar - however much is enough to cover the salad when its chilling in a bowl (probably 1 to 2 cups depending on your bowl)
1 tblsp honey
1/2 cup pickled mushrooms (optional)
Dill weed
Salt (Kosher salt works best)
Pepper
a pinch of oregano (optional)
1/4 tsp minced garlic

Directions:
Slice the cucumbers thin and cube the tomatos, place both ingredients in a bowl. Add the spices- honey, garlic - olives and mushrooms. Pour vinegar over the whole thing until the vinegar is just slightly over the top of all the ingredients. Chill at least 4 hours- its best after 24 hours. Because of the vinegar this salad will stay quite a while in your refrigerator. (it even stays crispy)

Submitted by:
Jessica

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:
this may not sound great, but try it.  I guarantee, you will love it.  My kids drink this, and their friends do too.  This is packed with beta carotene, vitamin a and c, omega 3, and fills the fruit and veggie quota. very filling, and GREAT energy booster before a workout. this is all I have each morning.

You will need a blender.  Add the ingredients to the blender in order slowly while set to ’blend’.  after adding the ice at the end, set to liquify for about 15-20 seconds!  this drink has alot of carbs, so you may need to reduce the fruit content, depending on your situation.

1 cup of apple or orange juice (to cut carb coount, reduce to half juice, half water)

2 handfulls of washed raw spinach

8 small baby carrots

1 tbsp whole flax seed (omega 3)

5 medium strawberries

4 medium radishes

2 bananas (can eliminate 1 banana to cut calories, but great source of potasium)

1 tbsp honey (natural antibiotic) I hate artificial sweeteners. honey has great health benefits

1 cup ice cubes

Makes 3-8oz servings.  can be stored in fridge for up to 24 hours.

optional add ins-blueberries (great antioxidant properties)

sweet vidalia onion (contains quercitin, natural anti inflammatory)

lowfat yogurt or soy milk to make it more creamy, and freeze to make frozen treat.

or add water to make it thinner!

experiment, and have fun…just don’t add garlic…thought i could sneak it in…huge mistake! couldn’t get near people for a week.

Servings: 3-8oz

Ingredients:
see above…whoops

Directions:
see above…whoops

Submitted by:
kathi

Notes:
Chicken Pot Pie -Full flavor bubbling forkfuls of delicious goodness!!

Servings: Makes 4

Ingredients:
8 oz. Lean skinless chicken Breast One can Campbells 98% fatfree Cream of Celery Soup
1 pkg. Reduced Fat crescent rolls ( Pillsbury or store brand ) One pkg. Frozen Mixed Veggies ( must equal 3 cups)
Salt and Pepper to taste

Directions:
Cut chicken Breast into chunks and saute with Pam until lightly brown and cooked through. Cook veggies according to Pkg directions. Mix Can of soup , with chicken and veggies. Place in a 350 oven for 15-20 minutes. Remove from oven and place 3 red. fat rolls across top and return to oven for approx. 20 minutes or until rolls browned to your liking. I use a 9×9 pan and entire recipe makes 4 servings . Serve with a side salad for a filling meal. Swap soups for others that are 98% fat free for a totally different flavor.

Submitted by:
Lisa

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:
This stuffed bell pepper dish is a great recipe, easy for any skill level cook and great for dinner parties or if you like to make and store extra.

Servings: 6-8

Ingredients:
1 Medium Onion
1 Package Extra Lean Turkey Meat
1 Large Can Stewed Tomatoes
2 Cups Brown Rice (Uncooked Measurement)
1 Small Can Rotel
1 Tbsp Olive Oil
Garlic (Clove or Jarred - not in oil)
6-8 Bell Peppers
Salsa or Tomatoe Paste

Directions:
Boil rice in pot with water (follow directions on package) set aside once finished (this is great to start at the same time as tthe Onions and Garlic). Saute Onion and Garlic in Olive Oil until both are tender, set aside and add the turkey to the skillet and cook the Ground turkey all the way through (like you would ground beef). Once cooked add in the onions & Garlic, cooked rice, rotel (do not strain), strained stewed tomatoes, let mixture sit on low heat while you cut open the of the green ppeppers ( I always set the tops aside for a healthy snack later). Hollow out the center of the peppers and fill with one cup of the rice mixture each. Once stuffed top with the salsa or tomatoe paste and bake for 30mintues at 350 degrees.

Submitted by:
Tara

Notes:
Cream cheese dip for your fruity snacks.

Servings: 16

Ingredients:
1 8oz pkg cream chesse
1 8oz can crushed pineapple- drained; reserve tablespoon of juice
2 tbls surgar- powdered or granulated

Directions:
whip cream cheese with tablespoon of reserved juice, fold in pineapple and surgar. Store in refridgerator for a minimum of 30 mins before serving. Use fresh fruit to dip.

Submitted by:
Sophie

Notes:
Great recipe if your children are fussy over vegetables

Servings: n/a

Ingredients:
Ground Turkey
favorite assorted veggies: such as onion, celery, mushroom, broccoli, cauliflower, and carrots. (try to stay away from starch veggies)
Hamburger buns
*Condiments
*Favorite seasonings

Directions:
Steam or saute vegetables, chop
Mix veggies with ground turkey
Season meat, grill
Add condiments and put on buns! yummy hidden veggies!

Submitted by:
Angela