Healthy Living

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1 medium avocado, diced
3/4 cup frozen corn, thawed
1/2 cup quartered grape tomatoes
1 Tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon kosher salt

Toss avocado, corn, tomatoes, cilantro, lime juice and salt in medium bowl.

Serve with: Chile-Lime Tortilla Chips

Preparation Time: 10 minutes
Cook Time: 0
Serves: 4

Nutrition facts per serving:
Calories: 101
Total Fat: 7 g
Cholesterol: 0 mg
Sodium: 75 mg
Total Carbohydrate: 11 g
Protein: 4 g

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1 (16 oz.) can pinto beans, no added salt
¼ cup salsa
¼ cup fat-free sour cream
¼ cup reduced fat cheddar cheese, shredded
1 cup shredded lettuce

Preheat oven to 400 degrees. Rinse and drain pinto beans. Place beans in mixing bowl and mash with a potato masher. Spread beans over bottom of large baking dish (13"x9"). Spread salsa over beans. Next, spread sour cream. Sprinkle cheese over bean mixture. Place dip in preheated oven. Bake about 8 minutes or until dip is bubbly. Sprinkle lettuce over dip.

Preparation Time: 15 minutes
Cook Time: 8 minutes
Serves: 24 (2 tablespoons)

Nutrition Facts Per Serving:
Calories: 21
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 82 mg
Total Carbohydrate: 3 g
Protein: 1 g

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1 cup black beans, mashed
1/4 teaspoon cumin
1/4 teaspoon garlic powder
8 100% whole wheat mini bagels
1 cup canned corn, drained
1 cup fat-free mozzarella cheese, shredded
1/2 head lettuce, chopped
1 large tomato, diced

Wash your hands and clean your cooking area. In a skillet or microwave, combine beans, cumin, and garlic powder. Mash thoroughly and heat on low for 1 minute. Spread 1 tablespoon of beans onto half of mini bagel. Layer bagel with corn, cheese, lettuce, and tomato. Serve immediately or cover and store in the refrigerator.

Preparation Time: 15 minutes
Cook Time: 5 minutes
Serves: 16

Nutrition Facts Per Serving:
Calories: 100
Total Fat: 0.5 g
Cholesterol: 5 mg
Sodium: 310 mg
Total Carbohydrate: 17 g
Protein: 8 g

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1 bunch green onions and tops, thinly sliced, divided use
1-2 cloves garlic, minced
1 15-ounce can black beans, rinsed and drained
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
1/4 teaspoon salt
1/3 cup vegetable broth or water
1-2 tablespoons finely chopped cilantro
1 Roma tomato, chopped
Baked tortilla chips

Spray small skillet with cooking spray. Heat over medium heat until hot. Reserve 2 tablespoons onion; add remainder to skillet and garlic. Sauté until tender, about 3 minutes. Process black beans, cheese, and salt in food processor or blender until almost smooth, adding enough broth to make desired dipping consistency. Mix in onion mixture and cilantro. Spoon into bowl and sprinkle with tomato and remaining onions. Serve with tortilla chips.

Preparation Time: 15 minutes
Cook Time: 3 minutes
Serves: 12 (2 tablespoons per serving)

Nutrition facts per serving (does not include chips):
Calories: 48
Total Fat: 4 g
Cholesterol: 4 mg
Sodium: 254 mg
Total Carbohydrate: 7 g
Protein: 4.5 g

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1 (15 ounce) can black beans, drained and rinsed
1 cup corn kernels
1/4 cup tomatoes, chopped
1/8 teaspoon garlic powder
1/8 teaspoon ground cumin
salt and black pepper to taste

Wash your hands and clean your cooking area. Stir black beans, corn, and tomatoes in a mixing bowl. Season with garlic powder, cumin, salt, and black pepper. Serve  immediately.

Preparation Time: 15 minutes
Serves: 8

Nutrition Facts Per Serving:
Calories: 60
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 190 mg
Total Carbohydrate: 13 g
Protein: 4 g

Serve with: baked whole wheat tortilla chips

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5 ounces reduced-fat cream cheese
3 ounces fat-free cream cheese
1/2 cup crumbled blue cheese
1 teaspoon instant minced onion
Dash garlic powder
1 large stalk celery, finely diced
1/4 cup finely chopped pecans

In a medium bowl, combine cream cheeses, blue cheese, onion and garlic powder. Mash and stir with a fork until mixed. Stir in celery and pecans. Transfer to serving bowl. Serve at once or cover with plastic wrap and refrigerate 1-2 hours.

Preparation Time: 10 minutes
Cook Time: 0 minutes
Serves: 32 (2 teaspoons per serving)

Nutrition facts per serving:
Calories: 26
Total Fat: 2 g
Cholesterol: 5 mg
Sodium: 59 mg
Total Carbohydrate: 1 g
Protein: 1 g

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1 large tomato, sliced
1/8 teaspoon salt
2 1/2 ounces (4 slices) fresh mozzarella cheese
1 teaspoon olive oil
1 Tablespoon torn fresh basil leaves
1/4 teaspoon coarse ground black pepper

Sprinkle tomato slices with salt. Arrange on serving platter, overlapping tomato and cheese slices. Drizzle with oil; sprinkle with basil and pepper.

Preparation Time: 5 minutes
Serves: 2

Nutrition facts per serving:
Calories: 120
Total Fat: 8 g
Cholesterol: 25 mg
Sodium: 370 mg
Total Carbohydrate: 4 g
Protein: 9 g

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7 cups popped popcorn
4 cups multi-grain cereal
4 cups apple flavored cereal
2 cups salted peanuts
1 cup packed brown sugar
1/2 cup butter, cubed
1/2 cup light corn syrup
2 teaspoons vanilla extract
1/2 teaspoon baking soda

In a large greased roasting pan, combine the popcorn, cereals and peanuts; set aside. In a large saucepan, combine the brown sugar, butter and corn syrup; bring to a rolling boil over medium-low heat, stirring constantly. Cook, without stirring, until mixture turns a medium amber color, about 8 minutes.

Remove from heat; quickly stir in vanilla and baking soda until mixture is light and foamy. Immediately pour over cereal mixture; stir until evenly coated.

Bake at 250 degrees for 45 minutes, stirring every 15 minutes. Spread mixture onto waxed paper-lined baking sheets. Cool completely. Store in airtight containers.

Yield: 5 quarts
Serving Size: 3/4 cup

Nutrition facts per serving:
Calories:198
Total Fat: 10 g
Cholesterol: 9 mg
Sodium: 192 mg
Total Carbohydrate: 25 g
Protein: 4 g

Source: Taste of Home

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1/2 teaspoon vanilla extract
2 ounces low-fat cream cheese
1/2 cup sour cream, nonfat
3 Stevia packets
7 teaspoons fat free milk
1/2 teaspoon nutmeg
Fruit of your choice, cubed for dipping

Place all ingredients (except nutmeg and fruit) in a blender. Blend until smooth. Sprinkle with nutmeg when ready to serve. Arrange cut fruit on platter and serve with dip.

Preparation Time: 10 minutes
Cook Time: 0 minutes
Yield: 6 servings

Nutrition facts per serving:
Calories: 132
Total Fat: 0.2 g
Cholesterol: 0.9 mg
Sodium: 34 mg
Total Carbohydrate: 32 g
Protein: 2 g

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12 6-inch corn tortillas
Canola oil cooking spray
2 Tablespoons lime juice
1/2 teaspoon chili powder
1/4 teaspoon salt

Position oven racks in the middle and lower third of oven. Preheat to 375°F.

Coat both side of each tortilla with cooking spray and cut into quarters. Place tortilla wedges in an even layer on 2 large baking sheets. Combine lime juice and chili powder in a small bowl. Brush the mixture on each tortilla wedge and sprinkle with salt.

Bake the tortillas, switching the baking sheets halfway through, until golden and crisp, 15-20 minutes (depending on the thickness of the tortillas.

Preparation Time: 15 minutes
Cook Time: 15-20 minutes
Serves: 6

Nutrition facts per serving:
Calories: 142
Total Fat: 2g
Cholesterol: 0 mg
Sodium: 169 mg
Total Carbohydrate: 29 g
Protein: 2 g

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3 ounces sharp Cheddar Cheese
24 round Crackers (Ritz)
1/2 cup chili with beans, warmed
2 Tablespoons finely chopped onions

Cut cheese into 12 slices; cut into diagonal slices and then into halves. Top the crackers with cheese, chili, and onions. Serve immediately.

Preparation Time: 10 minutes
Cook Time: N/A
Serves: 4

Nutrition facts per serving:
Calories: 70
Total Fat: 4.5 g
Cholesterol: 10 mg
Sodium: 150 mg
Total Carbohydrate: 6 g
Protein: 3 g

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2 medium apples, peeled and finely chopped
1 cup strawberries, finely chopped
1 Kiwi, peeled and finely chopped
1 medium orange, peeled, seeded, and finely chopped
1 cup canned peaches, drained, and finely chopped
2 Tablespoons apple, strawberry, or apricot jam
2 Tablespoons brown sugar
1/2 cup orange juice

Wash and prepare fruit as directed above and place in a bowl. In a small mixing bowl, combine jam, brown sugar, and orange juice. Pour over fruit mixture and mix well. Serve immediately or cover and refrigerate.

Preparation Time: 15 minutes
Cook Time: 0 minutes
Serves: 12 portions (1/2 cup each)

Nutrition facts per serving:
Calories: 49
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 2 mg
Total Carbohydrate: 12 g
Protein: 1 g

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1 15 1/2-ounce can low-sodium or regular light red kidney beans, rinsed and drained
3/4 cup salsa
1 teaspoon chili powder
1 teaspoon cumin
1/8 teaspoon salt or to taste
1 cup shredded reduced-fat Cheddar cheese
1/2 cup fat-free sour cream
1 tablespoons chives or green onions

In a 1-quart microwave-safe casserole, mash the beans with a fork. Stir in salsa, chili powder, cumin and salt. Stir well to mix. Stir in the cheese. Cover and microwave on high power for 3-4 minutes until heated through. Remove from microwave and stir to mix in melted cheese. Spread sour cream on top. Sprinkle with chives.

Serve warm with fat-free or baked tortilla chips. Cover and refrigerate leftovers, which
will keep 3-4 days.

Preparation Time: 15 minutes
Cook Time: 5 minutes
Serves: 20 (2 tablespoons per serving)

Nutrition facts per serving (not including chips):
Calories: 44
Total Fat: 1 g
Cholesterol: 4 mg
Sodium: 86 mg
Total Carbohydrate: 5 g
Protein: 3 g

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1 carrot, shredded (about 1/2 cup)
1/2 cup chive & onion cream cheese
2 cucumbers, cut lengthwise in half, seeded

Reserve 2 tablespoons of carrots. Mix remaining carrots with cream cheese. Spoon into cucumber shells. Top with reserved carrots.

Cut each cucumber half into 2 pieces to serve.

Preparation Time: 10 minutes
Cook Time: 0
Serves: 4

Nutrition facts per serving:
Calories: 90
Total Fat: 6 g
Cholesterol: 20 mg
Sodium: 180 mg
Total Carbohydrate: 8 g
Protein: 3 g

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1/2 pound lean ground beef, cooked and drained
2 cans healthy request cream of mushroom soup
2 cups reduced fat cheddar or Colby cheese, shredded
1-15 ounce can diced tomatoes and green chilies
1/2 cup skim milk

Set Crockpot on the high temperature setting and add ground beef, soup, cheese, diced tomatoes and skim milk; mix well. Cover and allow ingredients to warm for 20-30 minutes stirring occasionally. Reduce crockpot heat setting if cheese mixture begins to stick to the sides of the pot. Once cheese is thoroughly heated throughout, reduce to warm setting and serve.

Preparation Time: 15 minutes
Cook Time: 20-30 minutes
Serves: 24 portions (1/2 cup each)

Nutrition facts per serving:
Calories: 45
Total Fat: 2 g
Cholesterol: 9 mg
Sodium: 214 mg
Total Carbohydrate: 3 g
Protein: 5 g

Serve with: Baked tortilla chips

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1- 8 ounce package cream cheese (1/3 less fat), softened
2 cloves garlic, minced
2 small tomatoes, chopped (about 1 1/2 cups)
1/3 cup green onions, chopped
1/4 cup (2% milk) Cheddar Cheese, shredded
Reduced Fat Wheat Thins or other baked cracker

Mix cream cheese and garlic until well blended. Spread onto bottom of shallow serving dish or bowl. (Sometimes I use a 9-inch pie plate). Top with tomatoes, onions, and cheddar cheese. Cover and refrigerate until chilled. Serve as a dip with crackers.

Preparation Time: 5 minutes
Cook Time: 0 minutes
Serves: 32

Nutrition facts per serving:
Calories: 27
Total Fat: 1.8 g
Cholesterol: 1.9 mg
Sodium: 32 mg
Total Carbohydrate: 1.3 g
Protein: 1.4 g

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1 (16 oz.) package of frozen peach slices, thawed
1 (10 oz.) package frozen sweetened sliced strawberries, thawed
1 tablespoon lemon juice
1/4 teaspoon almond extract
Assorted fresh fruit

In a blender or food processor, blend the first four ingredients until smooth. Put this dip in a dip bowl and surround by fresh fruit of your choice.

Preparation Time: 10 minutes
Serves: 10

Nutrition Facts Per Serving:
Calories (from dip alone): 53
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 3 mg
Total Carbohydrate: 14 g
Protein: 0 g

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2 kiwis, peeled and diced
2 apples-peeled, cored and diced
4 ounces raspberries
1 pound strawberries
2 Tablespoons white sugar
1 teaspoon brown sugar
2 Tablespoons fruit preserves, any flavor

In a large bowl, thoroughly mix kiwis, apples, raspberries, strawberries, white sugar, brown sugar, and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.

Preparation Time: 15 minutes
Serves: 10

Nutrition facts per serving:
Calories: 60
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 0 mg
Total Carbohydrate: 16 g
Protein: 1 g

Serve with: pita chips or baked tortillas

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10 corn tortillas
3 large avocados
2 cups plain nonfat yogurt
1 fresh Roma tomato, chopped
2 Tablespoons green onions, chopped
2 Tablespoons lime juice
2 cloves garlic, chopped
2 Tablespoons fresh cilantro
10 black olives
Cooking spray

Preheat oven to 375 degrees. Lightly spray mini-muffin pans with cooking spray. Cut tortillas into quarters. Mist tortilla quarters with water and place each quarter in muffin cups. Push down center of tortillas to form a cup. Spray again with cooking spray, and bake until cups are golden and crisp, about 5 minutes. Tip out the cups and cool. Cut avocados in half lengthwise; remove and discard the pits. Using a spoon, work in between the flesh and the peeling, remove the avocado half from the skin. Cut the avocado into 1 inch pieces. Using a large mixing spoon, blend avocado with yogurt, mashing the avocado to a chunky consistency. Add the chopped tomato, chopped green onions, lime juice, chopped garlic cloves, and fresh cilantro. Cover and chill until ready to serve. When ready to serve, fill each tortilla cup with one teaspoon of avocado filling. Slice each olive into rings and top each cup with one ring. Serve.

Preparation Time: 10 minutes
Cook Time: 5 minutes
Serves: 20

Calories: 93
Total Fat: 5 g
Cholesterol: 0.5 mg
Sodium: 22 mg
Total Carbohydrate: 11 g
Protein: 3 g

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2 Large Plain Bagels
Cooking Spray

Wash hands and cooking area. Slice bagel crosswise first so it looks like two half moons or two "U" shapes. Slice both halves of the bagel thinly with a sharp knife into small circular pieces. Place on a baking sheet that has been lightly sprayed with cooking oil spray. Bake at 257 degree Fahrenheit until dry and crisp, about 20-30 minutes.

Preparation Time: 5 minutes
Cook Time: 25 minutes
Serves: 4

Nutrition facts per serving
Calories: 80
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 170 mg
Total Carbohydrate: 17 g
Protein: 3 g

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1 cup frozen corn, thawed and well drained
1/2 package fat-free cream cheese
1 small tomato, chopped
1/4 cup reduced fat cheddar cheese, shredded
1/2 tablespoon pickled jalapeno peppers, finely chopped
1/8 teaspoon garlic powder

Wash your hands and clean your cooking area. Combine all ingredients in blender and blend well. Pour into glass bowl and serve immediately.

Preparation Time: 15 minutes
Serves: 10

Nutrition Facts Per Serving:
Calories: 30
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 70 mg
Total Carbohydrate: 4 g
Protein: 2 g

Serve with: baked whole wheat tortilla chips

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20 cherry tomatoes (approximately 1 pint)
3 Tablespoons fresh Parmesan cheese (reduced fat)
1 Tablespoon Italian bread crumbs
1/8 teaspoons garlic powder

Preheat oven to 375 degrees. Slice tomatoes in half and lay on baking sheet, cut side up. Sprinkle with Parmesan cheese, bread crumbs, and garlic powder. Bake 5 to 10 minutes or until tomatoes are heated through.

Preparation Time: 5 minutes
Cook Time: 10 minutes
Serves: 4

Nutrition facts per serving:
Calories: 54
Total Fat: 1.4 g
Cholesterol: 3.3 mg
Sodium: 76 mg
Total Carbohydrate: 9 g
Protein: 2 g

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Contents of 1 roasted large head of garlic
1-8 ounce package of cream cheese (I use 1/3 less fat)
1/4 cup fresh Parmesan cheese, shredded
1 Tablespoon olive oil
1/4 cup toasted walnuts (optional)
1/4 cup artichoke hearts, chopped
3 or 4 basil leaves, chopped
Reduced Fat Wheat Thins or other baked cracker

Mix cream cheese, roasted garlic, parmesan cheese, walnuts or artichoke hearts, and basil leaves. Blend thoroughly. Add a few drops of olive oil to make more creamy, if needed. Cover and refrigerate until chilled. Serve as a dip with crackers.

Preparation Time: 5 minutes
Cook Time: 0 minutes
Serves: 32

Nutrition facts per serving:
Calories: 45
Total Fat: 4 g
Cholesterol: 10 mg
Sodium: 75 mg
Total Carbohydrate: 1 g
Protein: 2 g

Other serving suggestions: Use as a spread on celery, cucumber slices, soy crisps, crackers, toasted garlic bread, or crusty bread. For a party, fill sandwich bags with cream cheese mixture, snip one corner to form a piping bag and fill hollowed out cherry tomatoes.

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1 pound thick sliced bacon
1 8 ounce can whole water chestnuts, drained

Slice each piece of bacon in half and wrap around a water chestnut. (Chestnuts may be cut in half, if needed). Skewer with toothpick to hold bacon in place. Broil in toaster oven or conventional oven, turning about every 5 minutes, until bacon is crispy.

Preparation Time: 5 minutes
Cook Time: 25 minutes
Serves: 12

Nutrition facts per serving:
Calories: 66
Total Fat: 7 g
Cholesterol: 10 mg
Sodium: 120 mg
Total Carbohydrate: 0.2 g
Protein: 1.7 g

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2 small jars marinated artichoke hearts
1/2 cup onion, finely chopped
1 clove garlic, minced
5 eggs
1/2 cup dry bread crumbs
1/4 teaspoon dried oregano
Salt and pepper to taste
1/2 cup reduced fat cheddar cheese, shredded

Preheat oven to 325 F and coat a tart or mini muffin tin thoroughly with non-stick cooking spray. Drain artichoke hearts, reserving 1/2 cup of the liquid marinade. Chop artichokes into small pieces and set aside. In a small sauce pan, heat the reserved liquid marinade, onion and garlic over medium heat until all liquid is absorbed and vegetables are soft. In a large bowl, beat eggs and add in onion mixture, bread crumbs, oregano, salt and pepper. Slowly blend in cheese and artichokes. Spoon mixture into the greased pan and cook for 15-20 minutes or until completely set. Allow tartlets to cool completely in the pan on a wire rack. Once cooled, serve or cover and store in the refrigerator for later use.

Preparation Time: 20 minutes
Cook Time: 15-20 minutes
Serves: 18 portions (2 tartlets each)

Nutrition facts per serving:
Calories: 39
Total Fat: 2 g
Cholesterol: 59 mg
Sodium: 47 mg
Total Carbohydrate: 1 g
Protein: 2 g

*recipe yields 3 dozen tartlets

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1 can yellow corn, drained (12 oz.)
1 can white corn, drained (12 oz.)
1 block cream cheese (8 oz.)
1 can Rotel
1 teaspoon garlic powder

Put the cream cheese in the bottom of a small dipper slow cooker or oven-safe baking dish. Pour corn and Rotel over the top and sprinkle with garlic powder. Bake in the oven at 350° F for half an hour; or put in the microwave for a few minutes. Stir well to combine. Serve with tortilla chips.

Preparation Time: 15 minutes
Cook Time: 30 minutes
Serves: 8

Nutrition facts per serving:
Calories: 150
Total Fat: 10 g
Cholesterol: 30 mg
Sodium: 360 mg
Total Carbohydrate: 13 g
Protein: 3 g

Serve with: Baked pita chips or baked tortilla chips

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6 mini bagels, toasted
1/4 cup pizza sauce
3/4 cup shredded mozzarella cheese

Additional Toppings:
Chopped green peppers
Chopped onions

Heat broiler. Spread cut sides of bagels with sauce; top with cheese. Broil, 6 inches from heat, 2-3 minutes or until cheese is melted.

Preparation Time: 10 minutes
Cook Time: 2-3 minutes
Serves: 12

Nutrition facts per serving:
Calories: 60
Total Fat: 1.5 g
Cholesterol: 5 mg
Sodium: 150 mg
Total Carbohydrate: 8 g
Protein: 3 g

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4 medium red or yellow sweet peppers
1 cup finely chopped broccoli or frozen mixed vegetables, thawed
2 whole large eggs
2 large egg whites
1/2 cup low-fat milk
1 cup reduced fat cheddar cheese
1 teaspoon garlic powder
1/2 teaspoon tarragon

Pre-heat oven to 325⁰ F. Wash and cut off tops of peppers and remove seeds. Place peppers (open end up) in muffin tins. Spoon 1/4 cup of vegetable mixture into each pepper. In a medium mixing bowl, beat together whole eggs, egg whites, milk, cheese and seasonings. Pour 1/4 of the egg mixture in each pepper. Bake for 60 to 70 minutes, or until knife inserted near the center comes out clean. Allow peppers to cool and serve or cover and refrigerate.

Preparation Time: 20 minutes
Cook Time: 60-70 minutes
Serves: 4 portions (1 pepper each)

Nutrition facts per serving:
Calories: 163
Total Fat: 6 g
Cholesterol: 114 mg
Sodium: 288 mg
Total Carbohydrate: 12 g
Protein: 17 g

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10 hard-cooked eggs
3/4 cup mashed potatoes (prepared with skim milk and margarine)
1 tablespoon fat-free mayonnaise
1 teaspoon prepared mustard
2 drops yellow food coloring (optional)
Paprika

Slice eggs in half lengthwise; remove yolks and refrigerate for another use. Set whites aside. In a small bowl, combine mashed potatoes, mayonnaise, mustard, and food coloring if desired; mix well. Stuff or pipe into egg whites. Sprinkle with paprika. Refrigerate until serving.

Preparation Time: 15 minutes
Cook Time: 15 minutes
Servings: 10

Nutrition Facts per Serving:
Calories: 92
Total Fat: 5.7 g
Cholesterol: 214 mg
Sodium: 141 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0.4 g
Protein: 6.8 g

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1 1/2 cup oatmeal
2-3 cups water
1 onion, chopped
1 zucchini, shredded or other favorite vegetable
2 eggs
1/2 bunch cilantro, chopped
Season to taste
Non-stick spray or oil

Place oatmeal in a large bowl. Over oatmeal, pour the water until it covers the oatmeal. Do not mix or stir. Let stand for 15 minutes. Strain oatmeal until all water is removed. Add all other ingredients to oatmeal. Mix well. Make small patties (2-3 inch) from oatmeal mixture. Set aside. Spray large skillet with nonstick spray. Heat skillet over medium heat. Place patties on hot skillet and cook until lightly brown. Turn the patties over and repeat until all patties are cooked.

Preparation Time: 15 minutes
Cook Time: 25 minutes
Serves: 6, 2-2 inch patties per serving
Cost per serving: $0.36

Nutrition facts per serving:
Calories: 120
Total Fat: 3.5 g
Cholesterol: 70 mg
Sodium: 130 mg
Total Carbohydrate: 17 g
Protein: 5 g

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1 cup butter, divided
1 medium head garlic, peeled and minced
2 lbs. large prawns - peeled, deveined, and butterflied
1 (28 ounce) can crushed tomatoes
1/4 cup chopped fresh parsley

Melt 1/2 cup butter in a saucepan over low heat. Add 1 minced head of garlic and sauté for 2 to 3 minutes until soft. Stir in the tomatoes and bring to a simmer. Continue cooking until reduced to a thick paste, about 60 to 90 minutes.

In a separate saucepan, melt remaining 1/2 cup butter in a saucepan over low heat. Sauté remaining garlic for 2 to 3 minutes. Toss prawns in garlic butter sauce and place on a baking sheet. Broil until pink, do not overcook.

Spread the warm tomato mixture onto serving plates. Place prawns on top of tomato sauce and sprinkle with chopped parsley.

Preparation time: 15 minutes
Cook time: 1 hour 40 minutes
Serves: 6

Nutrition Facts per Serving:
Calories: 523
Total Fat: 33.7 g
Cholesterol: 83 mg
Sodium: 490 mg
Total Carbohydrate: 24.1 g
Dietary Fiber: 3 g
Protein: 33.1 g

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1/4 cup quartered cherry tomatoes
2 Tablespoons shredded mozzarella cheese
2 Tablespoons chopped fresh basil
2 teaspoons shredded parmesan cheese
2 teaspoons light Italian dressing
2 thin slices French bread (1/4 inch thick), toasted

Combine tomatoes, mozzarella cheese, basil, Parmesan cheese, and dressing. Spoon evenly over bread just before serving.

Preparation Time: 5 minutes
Cook Time: 0
Serves: 2

Nutrition facts per serving:
Calories: 60
Total Fat: 2 g
Cholesterol: 5 mg
Sodium: 200 mg
Total Carbohydrate: 6 g
Protein: 4 g

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2 cloves garlic, minced
1 - 15 ounce can garbanzo beans, drained
1/3 cup tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
1/4 teaspoon dried basil
salt and pepper to taste

Using a food processor, combine garlic, garbanzo beans, tahini, and lemon juice until smooth. Add red pepper and basil. Mix until all ingredients are combined. Add salt and pepper to taste. Serve immediately or cover and refrigerate.

Preparation Time: 15 minutes
Cook Time: 0 minutes
Serves: 8 portions (1/4 cup each)

Nutrition facts per serving:
Calories: 132
Total Fat: 6 g
Cholesterol: 0 mg
Sodium: 312 mg
Total Carbohydrate: 17 g
Protein: 5 g

Serve with: whole wheat pita chips or crackers

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2 cups air-popped popcorn
¼ cup dry roasted peanuts
2 cups corn chex cereal
½ cup of pretzels
1 teaspoon Cajun seasoning
1 teaspoon onion powder
Non-stick cooking spray

Wash your hands and clean your cooking area. Mix popcorn, nuts, cereal, and pretzels in a large bowl. Spray lightly with non-stick cooking spray and sprinkle with seasoning and onion powder. Stir to coat evenly. Serve immediately.

Optional toppings:
For a sweeter version, omit seasoning and add raisins. Sprinkle mix with cinnamon.

Preparation Time: 5 minutes
Serves: 6

Nutrition facts per serving:
Calories: 100
Total Fat: 3.5 g
Cholesterol: 0 mg
Sodium: 250 mg
Total Carbohydrate: 16 g
Protein: 3 g

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1/4 teaspoon grated Parmesan cheese
1/2 teaspoon chili powder
1/8 teaspoon dried oregano
1/8 teaspoon ground cumin
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
salt and pepper to taste
2 plain bagels, thinly sliced

Preheat oven to 400 degrees F (200 degrees C). In a small bowl, mix the Parmesan cheese, chili powder, oregano, cumin, garlic powder, onion powder, salt and pepper. Place the bagel slices on a medium cookie sheet and sprinkle with the seasoning  mixture. Bake in the preheated oven 5 minutes, or until slightly crisp and lightly browned.

Preparation time: 10 minutes
Cook time: 5 minutes
Servings 10

Nutrition Facts per Serving:
Calories: 50
Total Fat: 0.3 g
Cholesterol: < 1 mg
Sodium: 97 mg
Total Carbohydrate: 9.7 g
Dietary Fiber: 0.5 g
Protein: 1.9 g

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1/2 cup chili sauce
1/4 cup fat-free sour cream
2 tablespoons reduced-fat mayonnaise
1 clove garlic, minced
1 teaspoon prepared white horseradish
1 pound medium cooked shrimp, shelled and deveined

In a medium bowl, whisk together chili sauce, sour cream, mayonnaise, garlic, and horseradish. Stir in the shrimp. Serve immediately or cover and refrigerate several hours before serving.

Preparation Time: 10 minutes
Cook Time: 0 minutes
Serves: 18 (2 tablespoons per serving)

Nutrition facts per serving:
Calories: 41
Total Fat: 1 g
Cholesterol: 50 mg
Sodium: 162 mg
Total Carbohydrate: 2 g
Protein: 6 g

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2 cups uncooked glutinous white rice
1 teaspoon wasabi paste
2 1/2 cups water
1 tablespoon mayonnaise
1 tablespoon rice vinegar
4 sheets nori (dry seaweed)
1 (6 ounce) can solid white tuna in water, drained
1/2 cucumber, finely diced
1 avocado - peeled, pitted and diced
1 carrot, finely diced
1 teaspoon chili powder

Bring the rice, water, and vinegar to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes. Let stand, covered, for about 10 minutes to absorb any excess water. Set rice aside to cool. Lightly mix together the tuna, mayonnaise, chili powder, and wasabi paste in a bowl, breaking the tuna apart but not mashing it into a paste.

To roll the sushi, cover a bamboo sushi rolling mat with plastic wrap. Lay a sheet of nori, rough side up, on the plastic wrap. With wet fingers, firmly pat a thick, even layer of prepared rice over the nori, covering it completely. Place about 1 tablespoon each of diced cucumber, carrot, and avocado in a line along the bottom edge of the sheet, and spread a line of tuna mixture alongside the vegetables.

Pick up the edge of the bamboo rolling sheet, fold the bottom edge of the sheet up, enclosing the filling, and tightly roll the sushi into a thick cylinder. Once the sushi is rolled, wrap it in the mat and gently squeeze to compact it tightly. Cut each roll into 6 pieces, and refrigerate until served.

Preparation time: 40 minutes
Cook time: 20 minutes
Serves: 4

Nutrition Facts per Serving:
Calories: 355
Total Fat: 11.9 g
Cholesterol: 19 mg
Sodium: 240 mg
Total Carbohydrate: 47 g
Dietary Fiber: 6 g
Protein: 15.2 g

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1 10 oz. package frozen, chopped spinach, thawed and drained
1 (16 oz) container fat free sour cream
1 cup light mayonnaise
1 envelope dry vegetable soup mix
1 (8 oz) can water chestnuts, drained and chopped
3 green onions, chopped

Mix together the spinach, sour cream, mayonnaise, dry soup mix, water chestnuts, and green onions. Cover and chill for about 2 hours before serving for flavors to marinate.

Preparation Time: 10 minutes
Serves: 48

Nutrition Facts Per Serving:
Calories: 37
Total Fat: 2 g
Cholesterol: 2 mg
Sodium: 109 mg
Total Carbohydrate: 5 g
Protein: 0 g

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1 10-ounce package, frozen, chopped spinach
1 cup fat-free cream cheese
1/2 cup low-fat yogurt
1/4 cup onions, minced
1/2 cup fresh tomato, minced
2 tablespoons almonds, sliced
1 teaspoon salt
1/4 teaspoon garlic powder
Pepper to taste

Squeeze frozen spinach by hand to remove all moisture or wrap in paper towels and squeeze. For a smother texture chop or process spinach. In a bowl, combine spinach, cream cheese, yogurt, onions, tomato, almonds, salt, garlic powder and pepper to taste, mix well. Spread can be served immediately or covered and refrigerated for later use.

Preparation Time: 10 minutes
Cost per Serving: $0.10
Serves: 24, 2 Tablespoons per serving

Nutrition facts per serving:
Calories: 20
Total Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 160 mg
Total Carbohydrate: 2 g
Protein: 2 g

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1 10oz. package frozen spinach, chopped
2 tablespoons almonds, sliced
1 cup fat-free cream cheese
1 teaspoon salt
1/2 cup low fat yogurt
1/4 teaspoon garlic powder
1/2 cup fresh tomato, chopped
black pepper to taste
1/4 cup onions, chopped

Wash your hands and clean your cooking area. Wrap spinach in paper towel and squeeze by hand to remove all moisture. In a food processor, combine spinach, cream cheese, yogurt, tomato, onion, almonds, salt, garlic powder, and black pepper. Spread can be served immediately or covered and refrigerated for later use.

Preparation Time: 15 minutes
Serves: 24

Nutrition Facts Per Serving:
Calories: 20
Total Fat: 0.5g
Cholesterol: 0 mg
Sodium: 160 mg
Total Carbohydrate: 2 g
Protein: 2 g

Serve with: multigrain crackers

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1 cup canned sweet potatoes, drained
2 tablespoons fat-free vanilla yogurt
1 tablespoon vanilla extract
1/2 tablespoon cinnamon
4 whole graham crackers, divided

Wash your hands and clean your cooking area. Combine sweet potato and vanilla yogurt in a bowl, processor, or blender. Add vanilla extract and cinnamon. Mix thoroughly until smooth. Spread onto graham cracker squares. Serve immediately or cover and store in the refrigerator.

Preparation Time: 5 minutes
Serves: 4

Nutrition Facts Per Serving:
Calories: 130
Total Fat: 1.5 g
Cholesterol: 0 mg
Sodium: 110 mg
Total Carbohydrate: 25 g
Protein: 2 g

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1/2 package won ton wrappers (16 ounces)
1 can sweetened mashed sweet potatoes (15 ounces)
2 Tablespoons olive oil
1/2 cup butter
1 Tablespoon chopped fresh sage
Salt to taste

Arrange 1 won ton wrapper on a clean, flat surface. (Cover remaining wrappers with plastic wrap or a damp towel to prevent drying out.) Lightly moisten wrapper with water. Place about 1 Tablespoon mashed sweet potatoes in center of wrapper; fold 2 opposite corners together over mashed sweet potatoes, forming a triangle. Press edges together to seal, removing any air pockets. Cover with plastic wrap or a damp cloth. Repeat procedure with remaining wrappers and mashed sweet potatoes.

Cook pockets, in 2 batches, in boiling water to cover, in a large Dutch oven over medium-high heat 3 minutes. Remove with a slotted spoon, and drain well.

Sauté pockets, in batches, in hot oil in large non-stick skillet over medium-high heat 2 to 3 minutes on each side or until golden brown. Drain well. Arrange pockets on a serving platter.

Melt butter in skillet over medium heat; stir in sage. Cook stirring occasionally, 4 minutes or until butter is lightly browned. Pour over pockets, and add salt to taste.

Preparation Time: 20 minutes
Cook Time: 25 minutes
Serves: 4-5

Nutrition facts per serving:
Calories: 260
Total Fat: 15 g
Cholesterol: 35 mg
Sodium: 220 mg
Total Carbohydrate: 28 g
Protein: 4 g

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1 15-ounce can no-salt-added black beans, drained and rinsed
1/4 cup chopped green onions
1/4 cup whole-kernel corn, thawed
1/2 cup salsa
2 cups shredded romaine lettuce

Combine beans, onions, corn and salsa. Spoon mixture over 2 cups romaine. Serve immediately. Refrigerate leftovers.

Preparation Time: 10 minutes
Cook Time: 0 minutes
Serves: 4

Nutrition facts per serving:
Calories: 111
Total Fat: 0.6 g
Cholesterol: 0 mg
Sodium: 103 mg
Total Carbohydrate: 21.3 g
Protein: 6.9 g

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1 ripe avocado, peeled
1 ripe papaya, peeled
2 ripe tomatoes, seeded
½ cup pineapple chunks, drained
2 fresh jalapeno peppers, seeded and finely minced
4 green onions, trimmed and finely sliced
Juice of 1 lemon
2 Tablespoons canola oil

Wash your hands and clean your cooking area. Wash, peel, seed, and chop avocado, papaya, tomatoes, pineapple, peppers and onions. Place all ingredients into a mixing bowl and mix well. Refrigerate until ready to serve.

Preparation Time: 20 minutes
Chill Time: 30-60 minutes
Serves: 16

Nutrition facts per serving:
Calories: 50
Total Fat: 3.5 g
Cholesterol: 0 mg
Sodium: 0 mg
Total Carbohydrate: 5 g
Protein: 1 g

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1/2 cup skim milk
2 cups low-fat cottage cheese
1 envelope dry onion soup mix

Place milk and cottage cheese in blender and mix until smooth. Stir in soup mix and chill for at least an hour.

Preparation Time: 10 minutes
Chill Time: 60 minutes
Serves: 40 (1 Tablespoon)

Nutrition Facts Per Serving:
Calories: 10
Total fat: 0 g
Cholesterol: 1 mg
Sodium: 103 mg
Total Carbohydrate: 1 g
Protein: 1 g

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2 pounds ground pork
1 small onion
2 stalks celery
1 (8 ounce) can water chestnuts
2 carrots
1/2 cup prepared Thai peanut sauce
2 cloves garlic
1 (14 ounce) pkg. round wonton wrappers

In a food processor, finely chop the celery, carrots, garlic, onion, and water chestnuts. The pieces should be small and fairly uniform, but not liquid.

In a large skillet, combine the ground pork and chopped vegetables. Cook over medium heat until the vegetables are soft, and the pork is no longer pink. Increase the heat to high, and let the moisture evaporate, then stir in peanut sauce and cook for 5 more minutes before removing from heat.

While the pork mixture is cooking, preheat the oven to 350 degrees F (175 degrees C). Press one wonton wrap into each cup of a mini muffin pan, with the edges flared out to the sides. Place one scoop of the meat mixture into each cup.

Bake for about 12 minutes in the preheated oven, or until the outer wrappers are crisp and golden. Allow to cool slightly in the pan before removing to a serving tray.

Preparation time: 20 minutes
Cook time: 12 minutes
Serves: 48

Nutritional Facts per Serving:
Calories: 86
Total Fat: 4.8 g
Cholesterol: 14 mg
Sodium: 66 mg
Total Carbohydrate: 6.1 g
Dietary Fiber: 0.5 g
Protein: 4.4 g