Breakfast Recipes

Oatmeal
Makes 1 serving cup large-flake, rolled, or steel-cut oats 1 cup water or skim milk to cup fat-free flavored yogurt 1 tbsp sliced plain almonds Sliced fresh fruit or berries lace the oats in a microwave-safe bowl and cover with water or skim milk! Microwave the oats on medium power for " minutes! Mi# in the yogurt, almonds and fruit!

$asic Omelet and %ariations

Makes 1 serving %egetable oil cooking spray &preferably canola or olive oil' cup li(uid eggs or egg whites ) cup skim milk

*talian Omelet
cup sliced mushrooms 1 ounce grated skim mo++arella cheese cup tomato puree ,hopped fresh or dried herbs, such as oregano or basil

Me#ican Omelet
1 cup chopped red and green bell pepper cup sliced mushrooms cup canned beans, drained and rinsed -ot sauce or chili powder &optional'

%egetarian Omelet
1 cup small broccoli florets cup sliced mushrooms cup chopped red and green bell pepper 1 ounce grated skim-milk cheese

.estern Omelet
1 cup chopped red and green bell pepper 1 small onion, chopped / slices ,anadian bacon, lean deli ham, or skinless turkey breast

0ed pepper flakes or cayenne pepper &optional' 1! Spray oil in small nonstick skillet, then place over medium heat! /! *f you are making an omelet with vegetables, add them and saut1 until tender, about 2 minutes! 3hen remove them to a plate and cover with foil to keep warm "! $eat the eggs with the milk and pour them into the skillet! ,ook over medium heat until the eggs start to firm up! 3hen, carefully flip the omelet! Spread the vegetables, cheese, beans, meat, tomato puree or herbs over the omelet! ,ontinue cooking until done to your liking! 4! *f desired, sprinkle with hot sauce, chili powder, red pepper flakes or cayenne, serve!

Lunch Recipes
$asic Salad
1 -/ cups lettuce or greens with your choice of toppings5 %eggie ideas &as much as you want'5 grated carrot, bell pepper, broccoli, cucumber, tomato, red onion, radishes 6uts 7 seeds &8ust a few'5 almonds, ha+elnuts, soy nuts, sunflower seeds, pumpkin seeds, fla# meal &ground fla# seeds' 9ow-fat or fat-free cheese &8ust a little'

$asic Salad :ressing

4 servings / tablespoons vinegar, such as white or red wine, balsamic, rice or cider, or lemon 8uice 1 tablespoon e#tra-virgin olive oil or canola oil teaspoon :i8on mustard inch of salt &optional' inch of black pepper inch of dried herbs, such as thyme, oregano, basil, mar8oram, mint or *talian seasoning Mi# all ingredients together in small bowl, store in refridgerator!

Sandwiches- the variations are endless;

.hole-grain, high-fiber bread&at least "g fiber per slice', serve open-faced &8ust one slice' *nclude at least " vegetables &lettuce, tomato, bell pepper, cucumber, sprouts, onion' <se mustard or hummus as a spread &no regular mayo or butter' =dd 4 ounces of lean meat or fish

Dinner Recipes
,hicken >ambalaya
Makes 4 servings 3his is a traditional ,a8un dish in which rice is used to sop up the rich 8uices of the stew! / tsp canola oil / stalks celery, chopped / green bell peppers, seeded and diced / cloves garlic, minced 1 onion, chopped 1 lb boneless skinless chicken, cut into inch cubes / tsp each dried thyme leaves and oregano 1 tsp chili powder ) tsp cayenne pepper &optional' / cups chicken stock &low fat, low sodium' 1 can &?@Aml' stewed tomatoes 1 can &24Bml' red kidney beans, drained and rinsed cup brown rice 1 bay leaf ) cup chopped fresh flat leaf parsley 1! -eat oil in a :utch oven over medium heat! ,ook celery, garlic and onion for about 2 minutes or until softened! =dd chicken, thyme, oregano, chili powder and cayenneC cook stirring for 2 minutes! /! =dd chicken broth, green bell peppers, tomatoes, kidney beans, rice and bay leafC bring to a boil! 0educe heat to low, cover and simmer, stirring occasionally for about /B minutes or until rice is tender! 9et stand 2 minutes! 0emove the bay leaf and discard! Stir in parsley before serving! 3urkey Option5 Dou can use boneless skinless turkey for the chicken! Seafood =ddition5 =dd E o+ of small raw shrimp, peeled and deveined during the last 1B minutes of cooking!

Smokey $lack $ean Soup

Makes 4 servings! 1 tbsp canola oil 1 onion, diced / cloves garlic, minced 1 8alapeno or chipotle pepper, seeded and minced / cans &1@ o+' black beans, drained and rinsed A cups chicken stock 1 smoked turkey leg

) cup tomato paste / green bell peppers, diced 1 tomato, seeded and diced 1F" cup chopped fresh coriander ) cup light sour cream &optional' 1! *n soup pot, heat oil over medium heat! ,ook onion, garlic and pepper for about " minutes or until softened! =dd beans, stock, turkey leg and tomato paste! $ring to boilC reduce heat and simmer for about 1 hour or until turkey begins to break apart! /! 0emove turkey leg and set aside! our soup into blender in batches and puree until smooth! 0eturn to pot over medium heat! =dd peppers and tomatoes and heat until steaming! "! Meanwhile, remove meat from leg and chopC add it to the soup! Serve sprinkled with coriander and dollop of sour cream!

,hicken Gried 0ice

Makes 4 servings! ,hinese fried rice is generally high in fat and low in protein and fiber! 3his low- H* version is loaded with chicken and colorful vegetables and wonIt leave you feeling hungry again soon after eating it! 1 1F/ cups chicken stock &low fat, low sodium' "F4 cup brown rice inch salt 1 tsp sesame oil / boneless skinless chicken breasts, chopped 1 cup sliced mushrooms 1green onions, chopped /carrot, diced 1F/ cup sliced celery 1 cup cooked chickpeas 1F4 cup light soy sauce / cups bean sprouts 1! *n saucepan, bring 1 1F4 cups of the chicken stock, rice and salt to boil! 0educe heat to low, cover and cook for /2 minutes or until li(uid is absorbed! Gluff with fork and set aside! /! *n large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about E minutes or until chicken is no longer pink! =dd green onions, carrot, celery, chickpeas and cooked rice! ,ook, stirring for / minutes, to combine! "! =dd remaining chicken stock and soy sauce and cook for 2 minutes! =dd bean sprouts and toss to combine!

,hili

J Makes 4 servings 7 tastes even $K33K0 the /nd day / tsp olive oil 1 large onion, sliced / cloves garlic, minced 1F/ lb e#tra-lean beef &optional' / green bell peppers, chopped / cups canned tomatoes ,hili powder to taste &* used 1F/ tbsp for a nice, savoury flavour' 1F/ tsp cayenne pepper &optional, but * recommend it' 1F/ tsp salt 1F4 tsp basil / cups water 1 can &24B ml' red kidney beans, drained and rinsed 1 can &24B ml' white kidney beans, drained and rinsed Harnish &optional'5 chopped tomato, chopped fresh parsely and cilantro, andFor low-fat sour cream &3ip5 * love to use the no-fat Hreek yogurt instead!!!very creamy and incredibly delicious' 1! -eat the olive oil in a deep skillet or saucepan over medium heat! =dd the onion and garlic and saute until nearly tender! /! =dd the ground beef, if using, and cook until browned, breaking up chunks with a spoon! :rain off any fat! "! =dd the bell peppers, tomatoes, chili powder, cayenne, if using, salt, basil and water and bring to a boil! 9ower the heat and let simmer, uncovered, until the chili has reached the desired consistency, about 42 minutes! 4! =dd the red and white kidney beans and cook over medium-low heat until heated through, about 2 minutes! Harnish accordingly!

Snack 0ecipes
H0=6O9= $=0S
Makes 1A bars 1 1F" cups wholewheat flour sweetener - e(uivalent to 1F" cup sugar / tsp baking powder 1F4 cup wheat bran 1 tsp ground cinnamon 1 tsp allspice 1F/ tsp ground ginger 1F/ tsp salt &optional' 1 1F/ cups rolled oats 1 cup apricots - finely chopped

1F/ cup shelled sunflower seeds "F4 cup unsweetened applesauce 1F/ cup apple 8uice " low-cholesterol &omega "' eggs / tsp vegetable oil 1! 9ine a shallow E # 1/ inch baking dish with parchment paper! /! Mi# the flour, sweetener, baking powder, bran and spices in a large bowl! Stir in the oats, apricots and sunflower seeds! "! Mi# the applesauce, apple 8uice, eggs and oil, and add to the flour mi#ture! 4! our into the baking dish and spread evenly! 2! $ake at 4BBG for about 12 to /B minutes, or until lightly browned! 9et cool and cut into bars!

-omemade =pple $ran Muffins

Makes 1/ muffins %egetable oil cooking spray "F4 cup wheat bran cereal, such as =ll-$ran or $ran $uds 1 cup skim milk /F" cup whole wheat flour Sweetener e(uivalent to 1F" cup sugar / tsp baking powder 1F/ tsp baking soda 1F4 tsp salt 1 tsp ground allspice 1F/ tsp ground cloves 1F/ cup oat bran /F" cup raisins 1 large apple, peeled and cut into 1F4 inch cubes 1 omega-" egg, lightly beaten / tsp vegetable oil 1F/ cup applesauce &unsweetened' 1! reheat the oven to "2B degrees G! Spray a 1/ cup muffin tin with vegetable oil cooking spray! /! Mi# he wheat bran and skim milk in a bowl and let stand! "! *n a large bowl, mu# he flour, sweetener, baking powder, baking soda, salt, allspice and cloves! Stir in the oat bran, raisins and apple! 4! *n a small bowl, combine the egg, oil and applesauce! Sir, along with the wheat bran mi#ture, into the dry ingredients! 2! Spoon the batter into the prepared muffin tin! $ake until lightly browned, about /B minutes! 3he muffins are done when a toothpick inserted into the center of one comes out clean! Leep the muffins in the free+er and microwave on high for about "B seconds to warm!