Baked Asparagus with
Makes 4 servings
1 pound asparagus, trimmed
1 teaspoon olive oil
1 tablespoon freshly grated Parmesan cheese
1 1/2 tablespoons fresh bread crumbs
Preheat the oven to 450ºF.
In a medium baking dish, toss the asparagus with the
oil and arrange in an even layer. Sprinkle with the
Parmesan and bread crumbs. Bake for about 15 minutes,
or until the asparagus is tender.
Berry Summer Cooler
½ cup unsweetened fresh or frozen strawberries
1 cup 100% orange juice
1 small ripe banana
1 cup crushed ice
1 packet artificial sweetener
Place all ingredients in blender for 60 seconds. Pour
into chilled glasses and serve.
Great way to work toward your “5 a day” goal.
Note: you can experiment with other berries, too,
for a unique flavor
Yield: 12 muffins
1 ¼ cups all-purpose flour
½ cup sugar (or less)
1 T. baking powder
¼ teaspoon salt
2 cups all bran cereal with extra fiber
1 1/3 cup skim milk
1 whole egg or 2 egg whites
¼ cup canola oil
· Add ½ cup shredded
carrots and ¼ cup chopped pecans or walnuts, or
· Add 1 large mashed banana
and ¼ cup chopped pecans or walnuts, or
· Be creative and add your
favorite fruit or vegetable, i.e. chopped Granny Smith
apples, raisins, dried apricots or cranberries,
Combine flour, sugar, baking powder and salt.
Combine cereal and milk and let stand 5 minutes.
Add egg and oil to cereal and milk combination and beat
Stir in flour mixture.
Pour in muffin tins coated with cooking spray.
Bake at 400 degrees for 20 minutes
Bruschetta with Roasted
Sweet Red Peppers
16 oz. Italian bread
2 T. olive oil
1 (16 oz) jar marinated roasted sweet red peppers
3 cloves garlic, chopped
1 tomato, seeded and chopped
1 cup chopped fresh basil
1 onion, chopped
3 t. balsamic vinegar
Preheat your oven’s broiler.
Slice bread loaf into 1-inch thick portions. Brush
each slice on one side with olive oil. Broil, oil-side
up, until barely golden. Remove from broiler pan and
cool. In a medium bowl, mix together roasted pepper,
garlic, tomato, basil, and onion. Sprinkle mixture
evenly on each toast portion. Drizzle with balsamic
vinegar. Serve immediately.
1 small box frozen spinach, cooked in microwave
according to directions
3-4 skinless, boneless chicken breasts
1 jar dried beef
4 oz. shredded mozzarella cheese
1 can low fat cream of chicken soup
dash of paprika and black pepper
Layer the following ingredients in order in a casserole
· cooked and drained
· dried beef
· chicken breast, flattened
with meat mallot
· mozzarella cheese
Sprinkle with paprika and black pepper, if desired.
Bake at 375 degrees, uncovered, for 35-40 minutes.
4 cups chicken breast, boiled and shredded
3/4 cup reduced fat salad dressing
1/3 cup light or fat free sour cream
1 T. lemon juice
1 cup red, seedless grapes, halved or quartered
1 cup chopped celery
salt and pepper
Salt and pepper your chicken after you shred it, then
combine mayo, sour cream and lemon juice, and add to
chicken, grapes and celery. Serve on 100% whole wheat
bread, or with whole grain crackers.
Cucumber & Tomato Sandwich
6 slices of fresh cucumber
4 slices of fresh tomato
1 slice of reduced fat Swiss cheese
Finely chopped red onions
Squirt of mustard
3 dashes of Tabasco Sauce
Fresh ground pepper to taste
2 slices of whole grain bread
Layer vegetables and toppings on bread.
Quick, easy and healthy.
Herbed Pork Roast
Yield: 6-8 servings
¼ cup packed brown sugar
1 T. dried thyme
1 t. each garlic powder, fresh ground black pepper,
dried rosemary and crushed sage
1 boneless pork loin roast (3-4 pounds)
¼ cup all purpose flour
Combine brown sugar, herbs, and seasonings; rub over
entire roast. Place roast, fat side up, on a rack in a
roasting pan. Place in a 500 degree oven;
immediately reduce heat to 325 degrees. Bake,
uncovered, for 2 hours or until a meat thermometer
reads 160 degrees.
Note: You can use a cooking bag (insert a meat
thermometer), instead of using the roasting pan, if you
desire…to make a very moist roast. You can also
adjust the amount of herbs to your taste.
Mandarin Orange Cake
1 box reduced fat Sweet Rewards yellow cake mix (or
plain yellow cake mix)
1 - 11 oz can mandarin oranges and juice
1 small container egg beaters (2 egg equiv.)
Mix together with blender.
Pour into three round cake pans, greased/floured or
spray with cooking spray and then flour.
Bake at 350 for 15 minutes. Cool the layers.
1 large can crushed pineapple and juice
1 small box coconut cream or vanilla instant pudding
(you can use sugar free and/or fat free to reduce
calories in recipe)
1-9 oz. container cool whip light, or cool whip fat
Beat pineapple and pudding together until thick. Cool,
then fold in cool whip.
Garnish with drained mandarin oranges and a sprig of
If you like more frosting than this recipe calls
for, add more pudding and cool whip.
1 Tbsp seedless raspberry jam
4 Tbsp red wine vinegar
1 tsp olive oil (can omit)
1 packet Splenda
2 grinds black pepper
Mix all ingredients (or shake up in a jar) and
Great for a fresh green salad.