In a medium mixing bowl beat pudding mix and milk with an electric mixer till smooth. Stir in yogurt. Gently stir in strawberries. Chill for a few hours.
Yield: 8 servings. Nutrition information: 79 calories, 4 g protein, 13 g carb, 1 g fat, 221 mg sodium, 1 g fiber.
Fruit 'n' Juice Smoothie
1 very ripe, medium banana, peeled
3/4 cup pineapple or orange juice
1/2 cup lowfat vanilla yogurt
1/2 cup strawberries, stem removed and rinsed
Break banana into pieces and put in the blender with juice, yogurt and strawberries. Blend until smooth. Divide shake between 2 glasses and serve.
Yield: 2 servings. Nutrition information: 168 calories, 4 g protein, 35 g carb, 1 g fat, 43 mg sodium, 1 g fiber.
2 medium bananas, peeled and halved crosswise
6 ounces light, non-fat fruit or vanilla yogurt
1/2 cup low-fat granola, wheat germ, grape nuts, or chopped nuts
Wooden dessert sticks
Insert wooden dessert stick into the cut end of each banana half. Place on a baking sheet.
Freeze 1 hour or till bananas are firm. Spoon out yogurt on a plate and granola on a plate. Roll frozen bananas in the yogurt and then the granola. Wrap each pop individually in plastic wrap; return to the freezer. Freeze 2 hours or more.
Yield: 4 servings. Nutrition information: 153 calories, 5 g protein, 30 g carb, 2 g fat, 73 mg sodium, 2 fiber.
Heart-Healthy Trail Mix
6 ounces Kashi Heart to Heart Cereal
1 cup raisins
1 cup dry-roasted peanuts or almonds
2 cups small pretzel sticks
Mix the above ingredients.
Yield: 24 (1/2-cup) servings. Nutrition information: 115 calories, 4 g protein, 20 g carb, 4 g fat, 74 g sodium, 3 g fiber.
1 cup peanut butter
1/2 cup raisins
1/2 cup dry milk
1/4 cup sesame seeds
1/4 cup honey
Mix all ingredients together, and roll into 1-inch balls. Chill.
Yield: 16 servings. Nutrition information: 158 calories, 6 g protein, 13 g carb, 10 g fat, 61 mg sodium, 2 g fiber.
Mini Pumpkin Raisin Muffins
6 tablespoons canola oil
1 cup flour
1/4 cup sugar or sugar substitute
1 teaspoon baking powder
Pinch of salt
1 teaspoon pumpkin pie spice
3/4 cup skim milk
1 large egg
1 teaspoon vanilla
2 tablespoons sugar-free maple syrup
1 cup canned pumpkin
1/3 cup raisins
Preheat oven to 400 degrees. Spray mini-muffin tins with cooking spray. Set aside. In a large bowl, sift together the flour, sugar, baking powder, salt and pumpkin pie spice; set aside. In a separate bowl, whisk together the oil, milk, egg, vanilla, syrup and pumpkin. Add to the flour mixture and stir until well mixed. Stir in raisins. Spoon batter into mini-muffin cups, filling each one 3/4 full. Bake 21 to 23 minutes.
Yield 36 muffins (2 muffins is a serving.) Nutrition information: 92 calories, 2 g protein, 12 g carb, 4 g fat, 76 mg sodium, 1 g fiber.
1 large-leaf, green-leaf lettuce or Boston lettuce
1 (1-ounce) slice lean deli ham
1 (1-ounce) slice deli turkey breast
1 slice red or green pepper
1 tablespoon shredded carrot
1 tablespoon shredded, reduced-fat cheddar cheese
Low-fat dressing (optional)
Lay lettuce leaf on the counter. Top it with ham, turkey, and slice of red pepper. Sprinkle on shredded carrot and cheese. Roll up like a jellyroll. Can eat plain or dip in low-fat dressing.
Yield: 1 roll-up. Nutrition information: 98 calories, 15 g protein, 1 g carb, 4 g fat, 679 sodium, 1 g fiber.
Trees in a Broccoli Forrest
2 carrots, peeled
3 cups broccoli florets
4 cherry tomatoes
3 tablespoons parsley leaves
1/4 cup plain nonfat yogurt
1/4 cup light sour cream
2 teaspoons honey
2 teaspoons spicy brown mustard
To prepare sauce, combine dipping sauce ingredients in a small bowl. Trim offends of carrots and cut each half, crosswise, then lengthwise to make four pieces. Arrange each plate by putting two carrot pieces side-by-side in the center. Arrange broccoli around the carrots forming a cluster. Arrange the tomatoes at the top of the plate. Spoon dip around the base of carrots and sprinkle with parsley.
Yield: 4 servings. Nutrition information: 84 calories, 3 g protein, 12 g carb, 2 g fat, 74 mg sodium, 2 g fiber.
Easy Fruit Salad
15-ounce can fruit cocktail
15-ounce can mandarin oranges
15-ounce can pineapple tidbits
1 box instant sugar-free vanilla pudding mix
Drain fruits, reserving the syrup. Add pudding mix to drained fruit and stir well. Add enough fruit syrup to moisten to desired consistency.
Yield: 14.5 servings Nutrition information: 77 calories, I g protein, 17 g carb, 0 g fat, 87 g sodium, 2 g fiber.
Roast Beef Roll-Up
1 (6-inch) whole wheat tortilla
2 teaspoons steak sauce