AVACADO DEVILED EGGS

Avocado Deviled Eggs

 

Gorgeous and creamy.... these appetizers will be a hit wherever you serve them. Full of protein and good-for-you avocados they are the perfect lunch for us! Make these within an hour of serving, as the avocados may turn dark.

6 hard boiled eggs
1 medium avocado, small diced
3 tablespoons mayonnaise
2 teaspoons freshly squeezed lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon cayenne pepper, or to taste
1/8 teaspoon Splenda
Salt to taste

Cut boiled eggs in half lengthwise and carefully scoop out yolks. Mash yolks with a fork. Stir in diced avocados, mayonnaise, lemon juice, garlic powder, cayenne pepper, Splenda and salt to taste. Fill egg whites with yolk mixture and place on a serving plate. Sprinkle with cayenne or fresh, chopped parsley.

Makes 12 servings.

Per Serving: (1 half egg)
Calories 90;
Protein 4 g;
Fat 6 g;
Carbs 1 g;
Sugar 0 g;
Sodium 75 mg

LIME AMBROSIA FRUIT CUP

Lime Ambrosia Fruit Cup Recipe

Prep Time: 30 mins

Total Time: 30 mins

Ingredients

• 8 cup(s) fresh fruit, melon, strawberries, seedless grapes, and peaches (cut up)
• 1/2 teaspoon lime peel, finely shredded
• 3 tablespoon lime juice
• 1 tablespoon honey
• 1/2 teaspoon ginger, ground
• 1/3 cup(s) coconut, toasted

Preparation

1. Cut up fresh melon, strawberries, seedless grapes, and peaches to equal 8 cups. Combine 1/2 teaspoon finely shredded lime peel, 3 tablespoons lime juice, 1 tablespoon honey, and 1/2 teaspoon ground ginger; pour over fruit and toss. Top with 1/3 cup toasted coconut just before serving.


SERVES 12
Nutritional Info (Per serving): Calories: 65, Carbs: 14g

SWISS VEGETABE BAKE

Swiss Vegetable Bake

Preparation time: 15 min 
Servings: 12
Cooking time: 45 min

Ingredients:
2 cups Swiss cheese, shredded
2 lb frozen mixed vegetables, such as broccoli, cauliflower, and carrots, thawed
1/2 tsp pepper
2 cans condensed cream of chicken soup
2/3 cup sour cream
6 oz fried onions
Cooking Directions:
Preheat oven to 350°F. Combine first 3 ingredients in a bowl. Add vegetables, 1-1/2 cup cheese and half the onions. Spoon into a 3-quart shallow baking dish. Cover and bake 40 minutes, or until vegetables are tender. Stir. Sprinkle remaining cheese and onions over vegetable mixture. Bake 5 minutes more or until onions are golden.

Nutrition Facts

Calories 190

% Calories From Fat 52.1%

Total Fat 11g

Saturated Fats 5.7g
Mono-unsaturated Fats 3.1g
Poly-unsaturated Fats 0.9g
Cholesterol 26mg
Sodium 400mg

Total Carbohydrates 15g

Dietary Fiber 3.3g
Sugar 2.9g

Protein 8.6g

BROCCOLI WOCCOLI

Broccoli Woccoli
Use with a bag of pre-shredded broccoli & cauliflower; makes this recipe super quick.
INGREDIENTS
16 ox bag of pre-shredded Broccoli & Cauliflower (4 cups)
2/3 cup light whipped salad dressing (do not use fat free mayo for this recipe)
1/2 cup fat free sour cream
2 tsp Splenda
2 tbsp bacon bits
1/2 cup shredded cheddar cheese (low fat)
1 large cut up apple - firm and tart
Parsley, salt, and other spices you like with veggies. I sometimes use a little paprika.
DIRECTIONS
Mix all the ingredients except the bag of shredded broccoli & cauliflower.
Pour mixture over the broccoli & cauliflower. Mix well. Refrigerate for several hours.
Divide into small containers for easy snacks or server the next day for a wonderful salad with dinner.
This tastes best after one day in the refrigerator!
Will last up to 5 days in the fridge.


Number of Servings: 12

Nutritional Info

Amount Per Serving:

Calories: 60

Total Fat:	2.6g
Total Carbs:	6.2g
Dietary Fiber:	0.9mg
Protein:	2.3g

BEEF ROAST

Beef Roast
Lean and versatile, this recipe is the little black dress of your healthy recipe arsenal. Cook this roast on a Sunday and enjoy it throughout the week. We used no salt, just pepper for a truly flavorful roast.


INGREDIENTS
1 2 1/2-pound top round beef roast
1 t cracked black pepper

DIRECTIONS
Remove meat from the refrigerator; allow to stand at room temperature for 20 minutes. Pat meat dry with paper towels to remove any moisture. Sprinkle and then rub the pepper over the meat. Preheat oven to 400 degrees. Place the meat into a heated saute pan that is oven proof. Sear the meat on all sides over moderate heat; place in oven. Reduce the oven temperature to 350 degrees. Roast for 50 minutes or until internal temperature reaches 125 degrees F. Remove meat from oven, cover loosely with foil and allow to stand for 10 minutes.

Number of Servings: 12

ROASTED RED PEPPER HUMMUS

Roasted Red Pepper Hummus


Healthy spread of pureed chick peas, tahini, yogurt, and spices.

Ingredients

1/2 cup canned garbanzo beans (chickpeas), unsalted , drained
1 tbsp tahini
1 oz plain yogurt
2 medium garlic cloves , minced
1 tbsp minced onion
1 pinch ground cayenne (red pepper) (to taste)
1 pinch black pepper (to taste)
2 oz roasted red peppers with brine (2 peppers)

Directions 1 Add the canned chickpeas, roasted red peppers, and sesame tahini in a blender and mix until smooth.
2 When finished, pour in the rest of the ingredients and blend until smooth.

Nutrition Facts
Makes 12 servings
Serving Size: 2 tbsp
Amount Per Serving
Calories	24.5
Total Carbs	3 g
Dietary Fiber	0.5 g
Sugars	0.5 g
Total Fat	0.9 g
Saturated Fat	0.1 g
Unsaturated Fat	0.8 g
Potassium	31.5 mg
Protein	1 g
Sodium	20 mg

PEANUTBUTTER COOKIES

Ingredients

1 Cup creamy peanut butter
1 cup Splenda
1/4 cup egg substitute
1 teaspoon vanilla

Cooking Instructions

Preheat oven to 350 degrees.
Mix all 4 ingredients until well blended. Drop by teaspoonful onto a cookie sheet that has been sprayed with non -stick cooking spray. Dip a fork into a little bit of splenda and press into balls, making a crisscross design.
Bake for 12 minutes and let cool. Store in an airtight container.

Servings Per Recipe: 15

• 104.8 calories per
• 8.8 grams fat
• 0 cholesterol
• 88.0 mg salt
• 129.s potassium
• 5.3 grams total carb

LOW SUGAR NO BAKE CHOCOLATE DROP COOKIES

LOW SUGAR  NO BAKE CHOCOLATE DROP COOKIES
Ingredients

6 tbs no sugar added Nestle Quick
1 tsp Vanilla extract
1/2 cup Margarine (I can't believe its not butter)
1/2 0% fat milk
1 cup shredded coconut
3 cups cooking oats

Cooking Instructions

1. Mix first 4 ingredients until smooth
2. Mix in coconut and oats
3. Place on wax paper
4. Refrigerate for 1hr

yields one dozen

Servings Per Recipe: 12

• Calories 34
• total fat .5g
• Sodium 24.5mg
• carbs 4.5
• Sugars 10.5mg
• Protein .5

FESTIVE POLENTA ROUNDS

Festive Polenta Rounds 


This simple and delicious appetizer is very festive--red and green for the holidays.


INGREDIENTS
1/2 pound polenta- precooked
*Polenta is a dish made from boiled cornmeal*2 ounces goat cheese, softened
1 tablespoon sun dried tomato paste, concentrated
2 tablespoons prepared pesto


DIRECTIONS
Place the polenta in a bowl and microwave for one minute. Stir, and if not loose, cook for another minute. Stir until smooth.


Place plastic wrap over a cookie sheet, and coat with nonstick cooking spray. Pour the warmed polenta over the plastic wrap. Cover with another sheet of plastic wrap that has been coated with nonstick spray. Smooth out the polenta until it is 1/2 inch, then place in the refrigerator to chill for 10 minutes.


Mix the goat cheese and sun-dried tomato paste until smooth. Place in a piping bag or a plastic sandwich bag (snip off the corner).


Heat a nonstick saute pan or flat griddle over moderate heat. Coat with nonstick spray. Remove the polenta from the refrigerator, and using a 1-inch round cookie cutter, cut out 12 circles. If you don't have a round cutter, cut the polenta into 1-inch squares with a paring knife. Once the pan is hot, cook on each side for one minute.


Remove the rounds from the pan and place on a serving platter. Spread 1/2 teaspoon of pesto on each round, then pipe cheese on top.


Makes 12 polenta rounds.

Nutritional Info

Amount Per Serving:

Calories: 41.4

Total Fat:	2.3g
Total Carbs:	3.6g
Dietary Fiber:	0.2mg
Protein:	1.5g