THE MOST DELICIOUS SLIMMING DOWN RECIPES

HEALTHY DINNERS

Fajita-Ranch Chicken Wraps ingredients 340 g skinless, boneless chicken breast strips for stir-frying 1/2 teaspoon chili powder 1/4 teaspoon garlic powder Nonstick cooking spray 1 small red, yellow, or green sweet pepper, seeded and cut into thin strips 2 tablespoons bottled reduced-calorie ranch salad dressing 2 10cm whole wheat, tomato, jalapeo, or plain flour tortillas, warmed* 1/2 cup Easy Fresh Salsa* 1/3 cup reduced-fat shredded cheddar cheese

directions Sprinkle chicken strips with chili powder and garlic powder. Coat a medium nonstick skillet with nonstick spray; heat over medium-high heat. Cook chicken and sweet pepper strips in hot skillet over medium heat for 4 to 6 minutes or until chicken is no longer pink and pepper strips are tender. Drain if necessary. Toss with salad dressing. Divide chicken and pepper mixture between warmed tortillas. Top with Easy Fresh Salsa and cheese. Roll up; cut in half. *To warm tortillas: Wrap tortillas tightly in foil. Heat in a 180C oven about 10 minutes or until heated through. *Easy Fresh Salsa: In a medium bowl combine 2 seeded and chopped tomatoes, 1/4 cup finely chopped red onion, 1/4 cup chopped yellow or green sweet pepper, 2 to 3 teaspoons snipped fresh cilantro, 1/2 teaspoon minced garlic, 1/8 teaspoon salt, a dash of black pepper, and, if desired, a few drops bottled hot pepper sauce. Serve immediately or cover and chill for up to 3 days. Stir before serving. Makes 1 2/3 cups. nutrition facts Servings Per Recipe 4 servings Calories224 ,Total Fat (g)7, Saturated Fat (g)2, Cholesterol (mg)59, Sodium mg)316,Carbohydrate (g)15, Fiber (g)1, Protein (g)25, Starch (d.e.)1, Very Lean Meat (d.e.)3, Fat (d.e.)1, Percent Daily Values are based on a 2,000 calorie diet *************************************************************** Spaghetti with Tomatoes & Shrimp ingredients 227 g dried whole wheat or 50 percent whole wheat spaghetti 1 tablespoon olive oil 340 g medium shrimp, peeled and deveined 3 cloves garlic, minced

4 no-salt-added whole tomatoes with juice, coarsely chopped 3 tablespoons tomato paste 1 tablespoon chopped fresh basil or 1 teaspoon dried basil 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano 1 tablespoon drained capers 1/4 teaspoon red pepper flakes Chopped fresh basil (optional) directions In a medium saucepan cook pasta according to package directions. Drain. Meanwhile, in a large saucepan, heat the olive oil over medium heat. Add the shrimp and garlic and cook until the shrimp are opaque throughout, about 4 minutes. Transfer the shrimp mixture to a bowl and set aside. Add the tomatoes, tomato paste, basil, oregano, capers, and red pepper flakes to the large pan. Bring to a simmer and cook 10 minutes, uncovered, stirring occasionally. Return the shrimp mixture to the pan and cook until heated through, about 2 minutes. *********************************************************** Blackened Chicken with Avocado Salsa ingredients 4 skinless, boneless chicken breast halves 2 teaspoons blackened steak seasoning 1 tablespoon olive oil 2 tablespoons rice vinegar 2 tablespoons olive oil 1/4 teaspoon ground cumin 1/8 teaspoon salt

Dash ground black pepper 1 avocado, halved, seeded, peeled, and chopped 2/3 cup chopped fresh or refrigerated papaya 1/3 cup finely chopped red sweet pepper 1/4 cup chopped fresh cilantro Fresh cilantro sprigs (optional) directions Preheat oven to 375F. Lightly sprinkle both sides of each chicken breast half with blackened steak seasoning. In a large ovenproof skillet, heat the 1 tablespoon oil over medium heat. Add chicken; cook until browned, turning once. Bake about 15 minutes or until the chicken is no longer pink (170F). Meanwhile, for salsa: In a large bowl, whisk together rice vinegar, the 2 tablespoons oil, the cumin, salt, and black pepper. Stir in avocado, papaya, sweet pepper, and chopped cilantro. Serve salsa with chicken. If desired, garnish with cilantro sprigs. nutrition facts Servings Per Recipe 4 servings Calories322. Total Fat (g)17,Saturated Fat (g)3, Cholesterol (mg)82, Sodium (mg)513, Carbohydrate (g)7, Fiber (g)3, Protein (g)34, Percent Daily Values are based on a 2,000 calorie diet ************************************************************* Farfalle with Mushrooms and Spinach ingredients 250 g dried farfalle (bow-tie pasta) 1 tablespoon olive oil 1 medium onion, chopped 1 cup sliced portobello or other fresh mushrooms

2 cloves garlic, minced 4 cups thinly sliced fresh spinach 1 teaspoon snipped fresh thyme 1/8 teaspoon pepper 2 tablespoons shredded Parmesan cheese directions 1. Cook farfalle according to package directions. Drain well. 2. Meanwhile, in a large skillet, heat oil over medium heat. Add onion, mushrooms, and garlic; cook and stir for 2 to 3 minutes or until mushrooms are nearly tender. Stir in spinach, thyme, and pepper; cook 1 minute or until heated through and spinach is slightly wilted. Stir in cooked pasta; toss gently to mix. Sprinkle with cheese. Makes 4 side-dish servings. ****************************************************************** Eggs and Bacon in Pita Pockets 2 servings ingredients 1 egg(s) 2 egg whites 250g bacon, finely chopped 4-1/2 teaspoons water 1 tablespoon chopped fresh chives (optional) Dash salt Nonstick cooking spray 1 large pita bread round(s) 1/4 cup shredded cheddar cheese directions

1. In a small bowl beat together egg, egg whites, bacon, water, chives (if desired), and salt. 2. Lightly coat a medium nonstick skillet with cooking spray. Heat over medium heat. Add egg mixture to skillet. Cook, without stirring, until mixture begins to set on the bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked eggs so the uncooked portion flows underneath. Continue cooking about 2 minutes or until eggs are cooked through but are still glossy and moist. Remove from heat. 3. Cut pita bread in half crosswise. Fill pita halves with egg mixture. Sprinkle with cheese. Makes 2 servings. For 4 Sservings: Prepare as above, except use a medium bowl (in step 1) and a large nonstick skillet (in step 2)

Mama's Amazing Ziti Serving 6

Ingredient

1kg 95%-lean ground beef 2 cups shredded carrot 2 cans reduced-fat tomato soup 2 -1/2 cups water 2 -1/2 cups dried cut ziti pasta 2 tablespoons snipped fresh basil or 2 teaspoons dried basil, crushed 1 teaspoon onion powder 1 teaspoon garlic powder 1 cup shredded part-skim mozzarella cheese 1/4 cup shredded Parmesan cheese

directions Cook ground beef and shredded carrot over medium heat until meat is brown. Drain off fat. Stir tomato soup, the water, uncooked ziti, dried basil (if using), onion powder, and garlic powder into meat mixture.

Bring mixture to boiling; reduce heat. Cover and cook about 25 minutes or until ziti is tender, stirring occasionally. Stir in fresh basil (if using) and mozzarella cheese. Sprinkle individual servings with Parmesan cheese.

Chicken Supreme Casserole Serving 4 Ingredients

6 cups water 1 1/3 cups dried bow tie or rotini pasta 1 package frozen pepper stir-fry vegetables 1 can reduced-fat cream of chicken soup 1 1/4 cups fat-free milk 3 tablespoons light mayonnaise 1 teaspoon salt-free lemon-pepper seasoning 1 cup cubed cooked chicken breast 1/4 cup sliced green onions

directions Preheat oven to 180C. In a large saucepan, bring the water to boiling. Add pasta; reduce heat. Simmer, uncovered, for 6 minutes, stirring occasionally. Stir in frozen vegetables. Return to boiling; reduce heat. Simmer, uncovered, for 3 to 5 minutes more or until pasta is tender but still firm (al dente); drain. Rinse with cold water; drain again. Set aside.

In a large bowl, stir together soup, milk, mayonnaise, and lemon-pepper seasoning. Stir in chicken and pasta mixture. Transfer pasta mixture to a 2quart square baking dish.

Cover and bake for 30 minutes; stir. Bake, uncovered, for 10 to 15 minutes more or until mixture is heated through and bubbly. Let stand for 10 minutes before serving. Sprinkle individual servings with green onions.