Cheesy Bruschetta

Ingredients

1 large ripe tomato, seeded, finely chopped
2 cloves garlic, minced
1 tbsp. olive oil
1 tsp. dried basil leaves
1/8 tsp. salt
1/8 tsp. pepper
4 slices sourdough bread
4 Kraft 2% Milk Mozzarella Singles

Cooking Instructions

Mix tomato, garlic, oil, basil, salt and pepper.
Make-Ahead: Tomato mixture can be made a day ahead.
Store covered in the refrigerator.
Place bread on cookie sheet.
Broil 2 to 3 minutes or until lightly toasted.
Spoon tomato mixture on toasted bread; top with 2% Milk Singles.
Broil 2 to 3 minutes or until 2% Milk Singles begin to melt.
Cut into quarters.

Servings Per Recipe: 16

• Calories 40
• Calories From Fat 18
• Total Fat 2 g
• Saturated Fat 0 g
• Cholesterol 5 mg
• Sodium 95 mg
• Total Carbohydrate 4 g
• Dietary Fiber 0 g
• Sugars 1 g
• Protein 2 g  
• Diabetic Exchanges: 
• 1/2 Starch

SAVORY SWEET POTATO BISCUITS

SAVORY SWEET POTATO BISCUITS 

You can quickly whip up these biscuits with ingredients found in your pantry.
By including yams, you're including nutrition.

Makes 20 biscuits.

1 (15 oz.) can sweet potatoes (yams), drained and mashed

4 cups all-purpose baking mix *add your favorite unflavored protein powder to boost the protein for this recipe. adjust nutritional values accordingly.

1 tbsp. parsley flakes

1 tsp. Chef Paul Prudhomme's Poultry Magic

3/4 cup skim milk

3 tbsp. margarine, softened

Preheat oven to 450 degrees.

In a large bowl, mix the mashed yams with the baking mix, parsley and Poultry Magic.

Add milk and margarine to the mixture, stirring until blended.

Roll on floured surface to 1-inch thickness.

Cut with a 2-inch cutter or a glass and place on baking sheet.

Bake for 10 to 12 minutes or until golden brown.

Per serving: 

CAL 135 (33% from fat); 

FAT 5g; 

PROTEIN 2.3g; 

CARB 19.6g; 

CHOL 0.15mg; 

SODIUM 344mg

HOMESTYLE BISCUITS

BISCUITS - HOMESTYLE BISCUITS

It's easy to make homestyle biscuits with less fat.
Makes 15 servings

 

2 cups flour *add your favorite unflavored protein powder and boost the protein values. adjust nutritional values accordingly.
2 tsps baking powder
1/4 tsp baking soda
1/4 tsp salt
2 Tbsps sugar
2/3 cup buttermilk, 1% fat
3 Tbsps + 1 tsp vegetable oil

1. Preheat oven to 450° F.

2. In a medium bowl, combine flour, baking powder, baking soda, salt, and sugar.

3. In a small bowl, stir together buttermilk and oil. Pour over flour mixture; stir until well mixed.

4. On a lightly floured surface, knead dough gently for 10 to 12 strokes. Roll or pat dough to 3/4-inch thickness. Cut with a 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.

5. Bake for 12 minutes or until golden brown. Serve warm.

Serving Size: 1 (2-inch) biscuit
Calories: 99
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: less than 1 mg
Sodium: 72 mg
Total fiber: 1 g
Protein: 2 g
Carbohydrates: 15 g
Potassium: 102 mg

HAM & CHEESE MUFFINS

HAM AND CHEESE MUFFINS

Makes 12.

2 cups all-purpose flour *use your favorite unflavored protein powder here, and boost the protein values, adjust nutritional values accordingly.
1 tablespoon baking powder
1/2 teaspoon salt
1 egg
1 cup buttermilk
1/4 cup vegetable oil
8 ounces boneless ham steak, diced
1 1/2 cups grated Cheddar cheese

Cooking Directions
Heat oven to 450 degrees F.

Lightly grease 12 large muffin tins, or line them with paper liners.

In a large bowl stir together the flour, baking powder and salt; set aside.

Whisk together the egg, buttermilk and oil in a small bowl.
Stir in the ham and cheese.

Using a rubber spatula, stir the egg mixture into the dry ingredients just until combined. Do not overmix. Use a ladle to fill each of the prepared muffin tins

approximately two-thirds full.

Place in the oven and lower the temperature to 400 degrees.

Bake until golden brown, about 20 minutes.

Remove from muffin tin and let cool.

-Bacon and Cheese Muffins: Substitute 6 slices bacon, diced and panbroiled, for ham.

-Sausage and Cheese Muffins: Substitute 8 ounces pork sausage, cooked, crumbled and drained, for ham.

Serving Suggestions
These savory muffins are fun for kids to make—and they're great for breakfast, in a lunchbox or as an after-school snack. Try one of the variations: Bacon and Cheese or Sausage and Cheese.

Nutrition Facts
Calories 230 calories; 

Protein 14 grams; 

Fat 12 grams; 

Sodium 750 milligrams; 

Cholesterol 50 milligrams; 

Saturated Fat 4 grams; 

Carbohydrates 17 grams; 

Fiber 0 grams

BANANA-NUT BREAD

BANANA-NUT BREAD

Bananas and lowfat buttermilk lower the fat for this old favorite, while keeping all the moistness.
Yield: 1 loaf

1 C ripe bananas, mashed
1/3 C lowfat buttermilk
1/2 C brown sugar, packed
1/4 C margarine
1 egg
2 C all-purpose flour, sifted *add your favorite unflavored protein powder here, to increase the protein amount. adjust the nutritional values accordingly
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C pecans, chopped

1. Preheat oven to 350 °F. Lightly oil a 9- by 5-inch loaf pan.
2. Stir together mashed bananas and buttermilk. Set aside.
3. Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture and beat well.
4. Sift together flour, baking powder, baking soda, and salt. Add all at once to liquid ingredients. Stir until well blended.
5. Stir in nuts, and turn into prepared pan.
6. Bake for 50–55 minutes or until toothpick inserted in center comes out clean. Cool for 5 minutes in pan.
7. Remove from pan and complete cooling on a wire rack before slicing.

Serving size: 1/2-inch slice
Each serving provides:
Calories: 133
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 12 mg
Sodium: 138 mg
Total fiber: 1 g
Protein: 2 g
Carbohydrates: 20 g
Potassium: 114 mg

APRICOT-ORANGE BREAD

APRICOT-ORANGE BREAD

This bread is low in all the right places — saturated fat, cholesterol, and sodium — without losing any taste and texture.

Yield: 2 loaves

1 package (6 oz) dried apricots, cut into small pieces
2 C water
2 Tbsp margarine
1 C sugar
1 egg, slightly beaten
1 Tbsp orange peel, freshly grated
3 1/2 C all-purpose flour, sifted *you could try to use your favorite protein powder (unflavored) here to add more protein per serving. adjust nutritional values accordingly.
1/2 C fat free dry milk powder
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1/2 C orange juice
1/2 C pecans, chopped

1. Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf pans.
2. Cook apricots in water in covered medium-size saucepan for 10–15 minutes or until tender but not mushy. Drain and reserve 3/4 cup liquid. Set apricots aside to cool.
3. Cream together margarine and sugar. By hand, beat in egg and orange peel.
4. Sift together flour, dry milk, baking powder, soda, and salt. Add to creamed mixture alternately with reserved apricot liquid and orange juice.
5. Stir apricot pieces and pecans into batter.
6. Turn batter into prepared pans.
7. Bake for 40–45 minutes or until bread springs back when lightly touched in center.
8. Cool for 5 minutes in pans. Remove from pans and completely cool on wire rack before slicing.

Serving size: 1/2-inch slice - 

Each serving provides:
Calories: 97
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 6 mg
Sodium: 113 mg
Total fiber: 1 g
Protein: 2 g
Carbohydrates: 18 g
Potassium: 110 mg

VEGETABLE PITA PIZZA

Vegetable Pita Pizzas

Prep Time: 10 mins

Cook Time: 13 mins

Total Time: 23 mins

Ingredients

• 2 large pita, 100% whole-wheat
• cooking spray
• 1/2 cup(s) assorted fresh vegetables (such as small broccoli or cauliflower florets, red sweet pepper strips, sliced fresh mushrooms, and/or chopped carrot)
• 1/4 cup(s) pizza sauce
• 1/4 cup(s) cheese, mozzarella, shredded

Preparation

1. Preheat oven to 400°F. Place pita bread rounds on a baking sheet. Bake for 5 minutes.

2. Meanwhile, coat an unheated small skillet with nonstick cooking spray. Preheat over medium heat. Add the vegetables; cook and stir until crisp-tender.

3. Spread pizza sauce on pita bread rounds; sprinkle with cooked vegetables and cheese. Bake for 8 to 10 minutes more or until light brown. Serve warm.

Nutritional Info (Per serving):

Calories: 113, 

Saturated Fat: 1g, 

Sodium: 291mg, 

Dietary Fiber: 3g, 

Total Fat: 2g, 

Carbs: 20g, 

Cholesterol: 4mg, 

Protein: 5g

Exchanges: 

Vegetable: 0.5, 

Starch: 1, 

Fat: 0.5

Carb Choices: 1.5

Texas French Toast

Ingredients

• 3 large egg(s)
• 6 tablespoon milk, lowfat (1%)
• 1 vanilla extract, whole bean, pulp removed
• 1 teaspoon cinnamon, ground
• 4 slice(s) bread, white, thick-cut

Preparation

1. In a large bowl, whisk together the eggs, milk, vanilla bean, and cinnamon.
2. Spray a nonstick pan with cooking spray, and heat it over the stove on medium.
3. Dip the bread slices into the egg batter and place them in the pan. Cook one side until golden brown, then turn the slices over and cook the remaining side until golden brown.

Nutritional Info (Per serving):

Calories: 150, 

Saturated Fat: 2g, 

Sodium: 220mg, 

Dietary Fiber: 1g, 

Total Fat: 5g, 

Carbs: 17g, 

Sugars: 3g, 

Cholesterol: 161mg, 

Protein: 8g

Exchanges: 

Starch: 1, 

Lean Meat: 1, 

Fat: 0.5

Carb Choices: 1

BLUEBERRY RICOTTA MUFFINS

Blueberry Ricotta Muffins

 

Need a nutritious goodie to munch on? This is one fabulous sugar free muffin! Loaded with those gorgeous berries and fluffy-light, they are perfect with some melted butter and a cup of coffee.

1/4 cup butter, softened
1/2 cup Whey Low Granular
1 whole egg
1 egg white
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
1/2 cup ricotta cheese
3/4 cup flour
1/2 cup almond flour/meal
1/4 teaspoon salt
1 teaspoon baking powder
2 cups fresh or frozen blueberries
Whey low granular OR Splenda granular to sprinkle
*add a scoop or two of your favorite vanilla flavored protein powder and bump up the protein values for this recipe, adjust nutritional info as needed.

Preheat oven to 350 degrees. Grease 12 regular muffin cups and set aside.

In a large bowl cream the butter and sugar sub. Beat in whole egg, egg white, vanilla extract, almond extract, and ricotta cheese. In a small bowl mix the flour, almond flour, salt, and baking powder. Stir into the ricotta mixture just until moistened. Fold in 1 1/4 cup berries.

Fill muffin cups with batter. Press the remaining berries on the top of the batter and sprinkle with Splenda. Bake for 16 to 18 minutes or until golden on the edges and a tester comes out with moist crumbs. Makes 12 regular-sized muffins.

Per muffin:
151 Cal;
5 g Protein;
8 g Tot Fat;
11 g Carb;
3 g Sugar;
124 mg Sodium

GREEK PITA PIZZA

Greek Pita Pizzas

Prep Time: 20 mins

Cook Time: 15 mins

Total Time: 35 mins

Ingredients

• 6 ounce(s) beef, extra-lean ground*use ground turkey here for lower fat, adjust nutritional values accordingly
• 1/4 cup(s) onion(s), finely chopped
• 2 clove(s) garlic, minced
• 8 ounce(s) tomato sauce
• 1 teaspoon rosemary, fresh, snipped
• 2 pita, 100% whole-wheat, split horizontally and toasted
• 1/2 cup(s) cheese, mozzarella, part-skim, shredded
• 1/2 cup(s) spinach, shredded
• 1 small tomato(es), chopped
• 1/2 cup(s) cheese, feta, crumbled
• 12 olives, pitted, quartered

Preparation

1. Preheat oven to 400°F. In a nonstick skillet, cook beef, onion, and garlic until meat is brown; drain off fat. Stir in sauce and rosemary. Bring to boiling; reduce heat. Simmer for 2 minutes.
2. Top pita rounds with meat mixture and mozzarella cheese. Bake for 2 to 3 minutes more or until cheese is melted. Top with spinach, tomato, feta cheese, and olives. Serve warm.

Nutritional Info (Per serving):

Calories: 251, 

Saturated Fat: 4g, 

Sodium: 739mg, 

Dietary Fiber: 4g, 

Total Fat: 10g, 

Carbs: 25g, 

Cholesterol: 42mg, 

Protein: 16g

Exchanges: 

Vegetable: 1, 

Starch: 1, 

Lean Meat: 1.5, 

Fat: 1

Carb Choices: 1.5

THANKSGIVING STRATA

Thanksgiving Strata

Ingredients:

12 slices whole wheat bread slices, stale
1 1/2 c egg whites
2 tbsps egg whites
1 1/2 c fat-free milk
2 c turkey light meat, skinless, cooked and cubed
1/2 c turkey gravy in jar
2 c Pepperidge Farm herb stuffing, prepared
1/2 tsp salt
8 ozs low-fat cheddar cheese, shredded
1/4 tsp black pepper

Directions:

Prepare a 13" x 9" pan with cooking spray. Arrange six stale bread slices into bottom of pan. Brush with one tablespoon egg whites. Sprinkle with half turkey, stuffing, and cheese. Brush remaining bread with remaining one tablespoon egg whites and place, egg white side-down, on cheese. Sprinkle with remaining turkey, stuffing, and cheese; set aside.
In a mixing bowl, combine the remaining egg whites, milk, gravy, salt, and black pepper. Beat well. Pour over strata, allowing to soak in. Cover tightly with foil and refrigerate for four hours, or until egg white mixture has been absorbed by the bread slices. Preheat oven to 350. Bake strata, uncovered, 50 minutes, or until puffed and golden.

Makes 12 Equal Servings

Nutritional Info Per Serving: 
Calories 197; 
Total Fat 4 g; 
Saturated Fat 1 mg;
Cholesterol 21 g; 
Carbohydrates 3 g; 
Sodium 605 mg; 
Sugars 3 g; 
Fiber 3 g;

WW Points 4

CARROT ZUCCHINI MUFFIN

Carrot Zucchini Muffins

Ingredients:

1 3/4 c rolled oats
1 1/3 c carrots, shredded
1 c unbleached flour
1 c zucchini, shredded
1/2 c granulated sugar
2/3 c fat-free milk
1 tbsp baking powder
3 tbsps fat-free sour cream
1/4 tsp nutmeg
1/4 c egg whites, slightly beaten
* add your Favorite VANILLA or UNFLAVORED protein powder to bump up protein (adjust nutritional values)

Directions:

Preheat oven at 350.
Prepare 12 standard muffin cups with cooking spray and flour; set aside. In a mixing bowl, combine oats, flour, sugar, baking powder, and nutmeg. In another mixing bowl, combine carrots, zucchini, milk, sour cream, and egg whites. Mix dry ingredients with wet ingredients just until moistened.
Fill each muffin cup with 1/3 cup or 2 ounces of batter. Bake for 20 minutes, or until toothpick inserted in center comes out clean.

Makes 12 Muffins

Nutritional Info Per Muffin: 
Calories 110; 
Total Fat 0.5 g; 
Saturated Fat 0.1 mg;
Protein 3 g; 
Cholesterol 0.7 g; 
Carbohydrates 16 g; 
Sodium 182 mg;
Fiber 1 g; 

WW Points 2

PESTO & TOMATO BRUSCHETTA

Pesto and Tomato Bruschetta

Prep Time: 40 mins

Total Time: 40 mins

Ingredients

• 24 slice(s) baguette, toasted
• 1 ounce(s) cheese, Parmesan, shaved
• 1 cup(s) tomato(es), cherry, red or yellow, halved or quartered, or 2 plum tomatoes, sliced
• 1 cup(s) lettuce, arugula
• 1/4 cup(s) cheese, Parmesan, grated
• 1 clove(s) garlic, quartered
• 1 tablespoon oil, olive
• 1 tablespoon vinegar, white balsamic
• 1/4 teaspoon salt
• basil, fresh, optional
• nuts, pine nuts, optional
• 1 cup(s) basil, fresh
• 1/4 cup(s) nuts, pine nuts

Preparation

Pine Nut Pesto:
In a small food processor, combine 1 cup firmly packed fresh basil; 1 cup torn fresh arugula or spinach; 1/4 cup grated Parmesan or romano cheese; 1/4 cup toasted pine nuts, chopped walnuts, or chopped almonds; 1 quartered clove garlic; 1 tablespoon olive oil; 1 tablespoon white balsamic vinegar; and 1/4 teaspoon salt. Cover and process with several on-off turns until a paste forms, stopped several times to scrape the side. Process in enough water, adding 1 tablespoon at a time, until pesto reaches the consistency of soft butter.
Bruschetta:
Spread Pine Nut Pesto onto baguette slices. Top with shaved Parmesan and tomatoes. If desired, top with basil and nuts. Makes 12 (2-slice) servings.

Nutritional Info (Per serving):

Calories: 89, 

Saturated Fat: 1g, 

Sodium: 246mg, 

Dietary Fiber: 1g, 

Total Fat: 3g, 

Carbs: 11g, 

Cholesterol: 3mg, 

Protein: 4g

Exchanges: 

Starch: 1, 

Fat: 0.5

Carb Choices: 0.5

Crispy Thin Breadsticks 

Preparation time: 15 min	Servings: 8
Cooking time: 15 min

Ingredients:

2 tbsp unsalted butter, melted

1 tsp Italian seasoning

1/4 cup grated Parmesan cheese

1 loaf wheat bread, slightly thawed

Cooking Directions:

Preheat oven to 400°F. Cut loaf of bread dough lengthwise into 8 pieces. Cut pieces in half. This will make 16 thin breadsticks. For extra thin breadsticks, cut 16 pieces in half lengthwise. Roll and stretch each piece of dough to 15 in. lengths. Place on a cookie sheet that has been coated with nonstick cooking spray. Brush with melted butter. Sprinkle with herbs and Parmesan cheese. Let rise 30 minutes. Bake 12-15 minutes or until brown and crispy. 

Nutrition Facts

Calories 39

% Calories From Fat 87.7%

Total Fat 3.8g

Saturated Fats 2.4g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 0.2g

Cholesterol 10mg

Sodium 48mg

Total Carbohydrates 0.2g

Dietary Fiber 0g

Sugar 0g

Protein 1.2g