The most important meal of the day

Guilt-free BLT

Ingredients: 2 slices light bread (40 to 45 calories each) 2 slices (about 1 ounce) extra-lean turkey bacon 2 leaves romaine lettuce 2 slices tomato 2 teaspoons low fat mayonnaise   Instructions: Toast bread. Meanwhile,...


Power through your day with a healthy delicious lunch

Glazed Chicken Breasts

Ingredients: 1 small onion, finely chopped (1) 15 oz. can tomato sauce 1 tbsp. prepared mustard 2...


Relax at the end of your healthy day for a yummy dinner

Skillet Chicken in Sesame Ginger Sauce

Ingredients: 4  (5 oz.) boneless skinless chicken breasts 1/3  cup sugar free or light apricot jam 1/4  cup water 3  tbsp. Spicy Brown Mustard 2  tbsp. reduced-sodium soy sauce 1/2  tsp. ground ginger Instructions: 1. Heat large...

My Big Fat Greek Pita

Ingredients: 1 whole wheat (weight watchers) pita 2 oz. fat-free plain Greek yogurt 1 small onion, sliced ½ cup sliced red and green bell peppers 2 cups fresh spinach ½ cup cherry tomatoes, halved Salt, black pepper, oregano,...

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Spicy orange marinade (great with chicken)

½ cup orange juice ½ t. orange zest finely grated 1t. Dijon mustard 2T.cider vinegar 2T splenda brown sugar 1   clove garlic, finely chopped   Combine all ingredients in a small saucepan and simmer 3 min. Use immediately or...

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Italian marinade (great with fish or chicken)

1 16oz bottle fat free Italian salad dressing ½ t. black pepper ¼ t. cayenne pepper ½ t. dried oregano   Mix all ingredients in a small bowl and pour over chicken breast. Store any unused marinade in an airtight container...

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East Indian Marinade (great with chicken)

1 t. fresh mint ¼t. salt 1t.  black pepper ¼c.onion finely chopped 1T fresh parsley, finely chopped 2   cloves garlic, finely minced 1c. unflavored fat free yogurt ½c.cucumber chopped ½ tomatoes, chopped   Combine all...

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Greek Island Marinade (great with chicken)

¼ c. lemon juice 1c.unflavored fat free yogurt ½ c. fresh mint, finely chopped ¼ c onion, finely chopped ¼ c. fresh parsley, finely chopped ½ t. cayenne pepper ½ t. black pepper ¼ t. ground cinnamon   Combine all...

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