Got this in my email, if the picture does not come through & you want the picture with it, send me your email & I will forward the email. At the bottom, it has the s/f version! I have NOT tried this, but when the flu decides to visit someone else, I most certainly will be trying it!! Carrot Cake

• Prep Time -
• Cook Time -
• Serves 16

Recipe Provided By: EatingWell.com

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Average (108 Ratings): 4 out of 5 stars

1. 1/2 cup chopped walnuts
2. 2 cups whole-wheat pastry flour (see Ingredient Note)
3. 2 teaspoons baking soda
4. 1/2 teaspoon salt
5. 2 teaspoons ground cinnamon
6. 3 large eggs
7. 1 1/2 cups sugar
8. 3/4 cup nonfat buttermilk
9. 1/2 cup canola oil
10. 1 teaspoon vanilla extract
11. 1 (20 ounce) can crushed pineapple, drained, juice reserved
12. 2 cups grated carrots
13. 1/4 cup unsweetened flaked coconut
14. 2 tablespoons coconut chips or flaked coconut
15. 12 ounces reduced-fat cream cheese, softened
16. 1/2 cup confectioners' sugar, sifted
17. 1 1/2 teaspoons vanilla extract

Nutrition Info

Per Serving

• Calories: 320 kcal
• Carbohydrates: 39 g
• Dietary Fiber: 2 g
• Fat: 15 g
• Protein: 6 g
• Sugars: 28 g

About: Nutrition Info

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2. Cooking Directions

1. To prepare cake: Preheat oven to 350 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Toast walnuts in a small baking pan in the oven until fragrant, 5 to 10 minutes.
3. Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and 1/4 cup of the reserved pineapple juice in a large bowl until blended. Stir in pineapple, carrots and coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.
4. Bake the cake until the top springs back when touched lightly and a toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.
5. To prepare frosting and finish cake: Place coconut in a small baking pan and toast in the oven at 300 degrees F, stirring several times, until light golden, 5 to 10 minutes.
6. Beat cream cheese, confectioners' sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with the coconut.

Yield: 16 servings

3. Still Hungry?

An old favorite with an updated nutritional profile; but still as moist and delicious as ever.

Notes:

Reduced-Calorie-and-Carbohydrate Variation

Replace 1 1/2 cups sugar in the cake with 3/4 cup no-calorie sweetener, such as Splenda(R), and 3/4 cup sugar. (Alternatively, use a sweetener product designed for baking, such as Splenda(R) Sugar Blend for Baking; substitute according to package directions.) You can replace the confectioners' sugar in the frosting with no-calorie sweetener as well; the frosting fluffs up nicely, but many of our tasters noticed an aftertaste with this substitution. 36 GRAMS OF PROTIEN!!!!!!!!!!

Pampered Chicken

• Prep Time 50 min.
• Cook Time -
• Serves 4

Recipe Provided By: EatingWell.com

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Average (131 Ratings): 3.5 out of 5 stars

1 star My Rating: Rate It: 5 stars

1. 4 boneless, skinless chicken breast halves, trimmed of fat
2. 4 slices Monterey Jack cheese
3. 2 each egg whites
4. 1/3 cup seasoned (Italian-style) breadcrumbs
5. 2 tablespoons freshly grated Parmesan cheese
6. 2 tablespoons chopped fresh parsley
7. 1/4 teaspoon salt, or to taste
8. 1/2 teaspoon freshly ground pepper
9. 2 teaspoons extra-virgin olive oil
10. Lemon wedges

Nutrition Info

Per Serving

• Calories: 320 kcal
• Carbohydrates: 10 g
• Dietary Fiber: 1 g
• Fat: 14 g
• Protein: 36 g
• Sugars: 1 g

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2. Cooking Directions

1. Preheat oven to 400 degrees F. Place a chicken breast, skinned-side down, on a cutting board. Keeping the blade of a sharp knife parallel to the board, make a horizontal slit along the thinner, long edge of the breast, cutting nearly through to the opposite side. Open the breast so it forms two flaps, hinged at the center. Place a slice of cheese on one flap, leaving a 1/2-inch border at the edge. Press remaining flap down firmly over the cheese and set aside. Repeat with the remaining breasts.
2. Lightly beat egg whites with a fork in a medium bowl. Mix breadcrumbs, Parmesan, parsley, salt and pepper in a shallow dish. Holding a stuffed breast together firmly, dip it in the egg whites and then roll in the breadcrumbs. Repeat with the remaining breasts.
3. Heat oil in a large ovenproof skillet over medium-high heat. Add the stuffed breasts and coo****il browned on one side, about 2 minutes. Turn the breasts over and place the skillet in the oven.
4. Bake the chicken until no longer pink in the center, about 20 minutes. Serve with lemon wedges.

Yield: 4 servings

Mini Mushroom and Sausage Quiches

• Prep Time 1 hr.
• Cook Time -
• Serves 12

Recipe Provided By: EatingWell.com

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Average (119 Ratings): 3.5 out of 5 stars

1 star My Rating: Rate It: 5 stars

1. 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
2. 1 teaspoon extra-virgin olive oil
3. 8 ounces mushrooms, sliced
4. 1/4 cup sliced scallions
5. 1/4 cup shredded Swiss cheese
6. 1 teaspoon freshly ground pepper
7. 5 eggs
8. 3 egg whites
9. 1 cup 1% milk

Nutrition Info

Per Serving

• Calories: 115 kcal
• Carbohydrates: 2 g
• Dietary Fiber: 0 g
• Fat: 7 g
• Protein: 10 g
• Sugars: 1 g

About: Nutrition Info

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2. Cooking Directions

1. Position rack in center of oven; preheat to 325 degrees F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
2. Heat a large nonstick skillet over medium-high heat. Add sausage and coo****il golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Yield: 12 servings

3. Still Hungry?

These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory. Small and satisfying, they're also a good finger food for your next ****tail party.

Notes:

Tip

A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups.

Make Ahead Tip

Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

36 GRAMS OF PROTIEN!!!!!!!!!! Updated Mac and Cheese

• Prep Time -
• Cook Time -
• Serves 4

Recipe Provided By: EatingWell.com

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Average (466 Ratings): 3 out of 5 stars

1 star My Rating: Rate It: 5 stars

1. 3 tablespoons plain dry breadcrumbs
2. 1 teaspoon extra-virgin olive oil
3. 1/4 teaspoon paprika
4. 1 (16 ounce) package frozen spinach
5. 1 3/4 cups 1% milk, divided
6. 3 tablespoons all-purpose flour
7. 2 cups grated extra-sharp Cheddar cheese
8. 1 cup low-fat (1%) cottage cheese
9. 1/8 teaspoon ground nutmeg
10. 1/2 teaspoon salt, or to taste
11. Freshly ground pepper to taste
12. 8 ounces whole-wheat elbow macaroni or penne

Nutrition Info

Per Serving

• Calories: 560 kcal
• Carbohydrates: 59 g
• Dietary Fiber: 7 g
• Fat: 22 g
• Protein: 36 g
• Sugars: 7 g

About: Nutrition Info

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2. Cooking Directions

1. Put a large pot of lightly salted water on to boil. Preheat oven to 450 degrees F. Coat an 8-inch square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl. Cook spinach according to package directions. Drain and refresh under cold water; press out excess moisture.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Yield: 4 servings 53 GRAMS OF PROTIEN!! Picnic Oven-Fried Chicken

• Prep Time -
• Cook Time -
• Serves 4

Recipe Provided By: EatingWell.com

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Average (72 Ratings): 3.5 out of 5 stars

1 star My Rating: Rate It: 5 stars

1. 1/2 cup buttermilk
2. 1 tablespoon Dijon mustard
3. 2 cloves garlic, minced
4. 1 teaspoon hot sauce, such as Tabasco
5. 2 1/2 pounds chicken legs, skin removed, fat trimmed
6. 1/2 cup whole-wheat flour
7. 2 tablespoons sesame seeds
8. 1 1/2 teaspoons paprika
9. 1 teaspoon dried thyme leaves
10. 1 teaspoon baking powder
11. 1/8 teaspoon salt, or to taste
12. Freshly ground pepper to taste
13. Olive oil cooking spray

Nutrition Info

Per Serving

• Calories: 541 kcal
• Carbohydrates: 15 g
• Dietary Fiber: 2 g
• Fat: 28 g
• Protein: 53 g
• Sugars: 1 g

About: Nutrition Info

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2. Cooking Directions

1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 1/2 hour or for up to 8 hours.
2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
3. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray chicken pieces with cooking spray.
4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Yield: 4 servings 37 GRAMS OF PROTIEN!!

Mustard-Crusted Salmon

·                                 Prep Time -

·                                 Cook Time -

·                                 Serves 4

Recipe Provided By: EatingWell.com

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Average (15 Ratings): 3.5 out of 5 stars

Top of Form

1 star

My Rating:

Rate It:

5 stars

Bottom of Form

4 (6 ounce) center-cut salmon fillets

2.                      1/4 teaspoon salt, or to taste

3.                      Freshly ground pepper to taste

4.                      1/4 cup reduced-fat sour cream

5.                      2 tablespoons stone-ground mustard

6.                      2 teaspoons lemon juice

7.                      Lemon wedges

Nutrition Info

Per Serving

·                            Calories: 323 kcal

·                            Carbohydrates: 5 g

·                            Dietary Fiber: 2 g

·                            Fat: 16 g

·                            Protein: 37 g

·                            Sugars: 1 g

About: Nutrition Info

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2. Cooking Directions

1.             Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.

2.             Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.

3.             Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

Yield: 4 servings

3. Still Hungry?

This updated French bistro dish makes a simple dinner any night of the week. You might want to consider doubling the batch and using the remaining salmon in a tossed salad the next day, or even as the salmon topper in the Warm Salmon Salad with Crispy Potatoes.

HOPE YA'LL FIND SOMETHING YOU WILL ENJOY!