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" Lunches/Dinners Easy Vegetarian Stuffed Pita  1 frozen veggie burger 1 whole-wheat pita pocket 1 tablespoon prepared hummus Any sandwich vegetables you like (such as shredded lettuce, tomato slices, etc.) 1 tablespoon your favorite cheese  Follow package directions for microwaving veggie burger. Once it&amp;#039;s heated, cut it into bite-size pieces. Cut open the pita, and spread the hummus inside. Stuff in the burger pieces and veggies of your choice. Finish by sprinkling the cheese on top, then dig in! Bean Burritos 1 can (16 oz) vegetarian refried beans 4 flour tortillas 1/2 cup salsa 1/2 cup shredded cheddar cheese Divide beans between tortillas. Top with salsa and cheese. Roll tortilla, tucking in at end. If you have a microwave, you can heat these on high for 1 minute and cheese will melt. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Oven-Fried Chicken Nonstick spray or 2 tablespoons olive oil 1/2 cup cornflakes, crumbled 1/2 cup grated Parmesan cheese Salt and pepper 4 boneless, skinless chicken breasts 1/4 cup skim milk Coat the bottom of a glass baking dish with nonstick spray or olive oil. Combine the crumbs, cheese, and some salt and pepper in a small bowl. Dip the chicken breasts in milk and then the crumb mixture. Place chicken in dish and bake at 350 degrees for 30 minutes, turning every 10 minutes, or microwave for 12 to 15 minutes. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com Lemon Fish 1 pound mild fish fillets such as orange roughy, flounder, or cod Salt and pepper 2 tablespoons butter or margarine 1/2 cup breadcrumbs 1 1/2 teaspoons fresh lemon juice 1 tablespoon chopped parsley Rinse fillets and pat dry with paper towel. Sprinkle fish with salt and pepper, and place in microwave-safe dish. Melt butter, either on top of stove over low heat or in microwave. Add breadcrumbs, lemon juice, and parsley to melted butter. Sprinkle mixture on top of fish. Cover dish with plastic wrap if using microwave. Bake at 350 degrees for about 10 minutes or microwave for 5 to 7 minutes. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Barbecued Chicken Breasts 4 boneless, skinless chicken breasts 1/4 cup orange juice 1/2 cup prepared barbecue sauce 1/8 teaspoon black pepper Nonstick spray or 1 tablespoon olive oil Cut the chicken breasts in long, narrow strips. Combine orange juice, barbecue sauce, and black pepper. Heat oil in frying pan or spray with nonstick spray. Add chicken and stir-fry about 10 minutes, until chicken is cooked. Add sauce and heat until it boils. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Apricot Chicken 1/2 cup flour 1/4 teaspoon black pepper Large resealable bag 4 boneless, skinless chicken breasts 1/2 cup apricot preserves 1 tablespoon Dijon mustard 1/2 cup nonfat, plain yogurt Nonstick spray or 2 teaspoons olive oil Preheat oven to 375 degrees. Pour flour and pepper in plastic bag. Add chicken, reseal bag, and shake well until chicken is coated with flour. Combine preserves, mustard, and yogurt in small bowl. Set aside. Coat bottom of baking pan with spray or oil. Place chicken in pan and bake for 20 minutes. Spread preserves mixture over chicken. Continue cooking for 25 minutes. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Chicken Wrap 1/8 teaspoon each basil, oregano, garlic powder, and black pepper 3-ounce chicken breast Nonstick cooking spray 6-inch whole-grain tortilla 2/3 cup romaine lettuce, shredded 1/4 cup carrot, shredded 1/4 cup cucumber, peeled and thinly sliced 1 teaspoon fresh lemon juice 1/2 teaspoon olive oil Blend herbs and spices together, then sprinkle on both sides of chicken. Spray a nonstick skillet with cooking spray, heat about 2 minutes over medium-high heat, then add chicken. Reduce heat to medium and cook chicken about 14 minutes, turning once. Cut the center to make sure it&amp;#039;s cooked (it should be opaque, not pink), and slice it into thin strips. Place chicken on tortilla, top with vegetables, and drizzle with lemon juice and olive oil. Fold up sides and enjoy! Makes 1 wrap. Vegetarian Lasagna  2 whole-wheat lasagna noodles 1 cup low-fat ricotta cheese 1 tablespoon prepared chopped garlic 1/3 cup broccoli, chopped 1/2 cup cauliflower, chopped 1 cup canned tomato sauce 1/2 cup shredded low-fat mozzarella Preheat oven to 350 degrees. Prepare lasagna noodles as directed on the box, then set them aside. In a medium bowl, combine ricotta cheese, garlic, and vegetables; set the mixture aside. Coat the bottom of a small loaf pan with half the sauce. Layer a noodle, the ricotta mixture, the rest of the sauce, the other noodle, then top with shredded cheese. Bake for 45 minutes, then serve. Makes a 1-serving mini lasagna. Asian Wraps Canola oil cooking spray 1 pound ground chicken breast 1 tablespoon black bean sauce 1 tablespoon water 6 chopped shiitake mushrooms, stems removed 2 tablespoons chopped chives 8 leaves Boston lettuce, torn into 3- by 3-inch pieces Coat a saut\u00E9 pan with cooking spray. Add the chicken and cook until browned, stirring to break up the meat (about 8 minutes). Mix black bean sauce with the water, then add the mixture to chicken. Add mushrooms and chives to chicken. Stir until blended and remove from heat. To make each wrap, place 2 spoonfuls of chicken mixture on a lettuce piece, roll up, and pierce with a toothpick. Makes about 16 wraps. Fabulous Flank Steak 1 1/2 pounds flank steak Pepper 1 large onion, sliced 1 cup sliced mushrooms 1/2 cup soy sauce 3 tablespoons olive oil Sprinkle steak with pepper. Put onion and mushrooms over steak in large dish. Mix soy sauce and olive oil. Pour over steak. Cover with saran wrap and place in refrigerator to marinate for at least 6 hours. Lift steak from marinade and broil about 4 minutes on each side. While the steak is broiling, boil the marinade and vegetables 3 minutes. Reduce heat and simmer. Pour over cooked meat. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com   Turkey Chili Nonstick spray or 1 tablespoon olive oil 1 onion, chopped 1 green pepper, chopped 1 pound ground beef or ground turkey 1 can (15 ounces) kidney beans, drained 1 can (15 oz) tomato sauce 1 1/2 tablespoons chili powder 1/2 teaspoon garlic powder 1/2 teaspoon salt Pepper   Spray bottom of saucepan with cooking spray or heat olive oil over low heat. Add onion and green pepper. Cook until soft. Add ground meat. Stir constantly until it is brown. Drain off any extra liquid into an empty juice or milk carton. Add kidney beans, tomato sauce, chili powder, garlic powder, salt, and pepper to mixture. Stir well. Cook, stirring often, until mixture boils. Lower heat and let simmer about 15 minutes. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Baked Ziti 1 pound ziti 15 ounces low-fat ricotta cheese 8 ounces part-skim shredded mozzarella cheese 1 32-ounce jar spaghetti sauce 2 tablespoons grated Parmesan cheese Cook ziti as directed on box and drain well. Combine ziti, ricotta cheese, and mozzarella cheese. Spread half of ziti mixture into bottom of a large casserole dish. Pour 1 cup of sauce on top and sprinkle half of Parmesan cheese over it. Repeat this layer. Cover with foil for oven, plastic wrap for microwave oven. Bake at 350 degrees for 25 minutes, remove foil, and continue baking for another 15 minutes. Or, cover with plastic wrap and microwave for 10 minutes. Uncover, and microwave for an additional 5 minutes. Serves 6 to 8.  Source: Ann Litt, M.S., R.D., annlittrd.com  Beans and Pasta 2 cups penne or rigatoni 10 ounces frozen spinach 1 can (15 ounces) white cannellini beans Garlic powder Salt and pepper Bring a pot of water to boil and cook penne or rigatoni as directed on box. Cook spinach as directed and drain well. Combine beans, pasta, and spinach in medium-size pot. Season with garlic powder, salt, and pepper. Cook over low heat about 10 minutes. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Peanut Noodles 8 ounces uncooked angel hair pasta 1/4 cup peanut butter 1/4 cup soy sauce 1 tablespoon vegetable oil 1/2 teaspoon garlic powder 1/4 teaspoon black pepper 4 scallions, chopped 1 cup cooked peas, chopped carrots, celery, peppers, or any leftover vegetables Cook pasta as directed. Blend together peanut butter, soy sauce, vegetable oil, garlic powder, and black pepper. Drain pasta, pour sauce over pasta, and add vegetables. Mix well. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com Asian Tofu Salad  1 package (10.5 ounces or 12 ounces) tofu 3 tablespoons soy sauce 1/4 teaspoon ginger powder 1/4 teaspoon garlic powder 1 tablespoon honey 1 tablespoon dry mustard 2 scallions, chopped 1/2 green or red pepper, chopped  Drain tofu and crumble into a bowl. Combine soy sauce, ginger powder, garlic powder, honey, and mustard. Pour over tofu and mix well. Add scallions and pepper. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Corn and Bean Salad 1 can (15 ounces) whole kernel corn, drained 1 can (15 ounces) black beans, drained 4 scallions, chopped 1 green pepper, diced 1 cup salsa Combine corn, beans, scallions, and green pepper. Add salsa. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Three Bean Salad 1 can (15 ounces) kidney beans, drained 1 can (15 ounces) garbanzo beans, drained 1 can (15 ounces) green beans, drained 1/4 cup red wine vinegar or balsamic vinegar 1 tablespoon dried parsley 1/4 teaspoon onion powder 1/4 teaspoon garlic powder Combine all ingredients and mix well. Serves 4 to 6.  Source: Ann Litt, M.S., R.D., annlittrd.com  Steamed or Stir-Fried Veggies 2 large onions, sliced 10 white mushrooms, sliced 1 10-ounce box frozen broccoli, cauliflower, carrots, or combination 1/4 cup soy sauce mixed with 1/4 cup water or small can vegetable or chicken broth Crumbled tofu (if desired) Nonstick spray or 1 to 2 tablespoons olive oil Saut\u00E9 onions and mushrooms in large frying pan. Add frozen vegetables and saut\u00E9 until soft. Add liquid and heat through. Serves 4.  Source: Ann Litt, M.S., R.D., annlittrd.com  Veggie Roll-Ups 4 large flour tortillas 1/2 cup hummus or 4 ounces feta cheese, crumbled 4 scallions, chopped 1 cup lettuce, shredded 1/2 cup cucumber, chopped Divide hummus or cheese on tortilla. Top with veggies and roll up tortilla. Serves 4. Tzatziki Dip 1 medium cucumber 2 teaspoons salt 1 cup plain, nonfat yogurt 2 cloves garlic, minced 1/2 tablespoon chopped fresh mint 1/2 tablespoon chopped fresh dill 2 teaspoons lemon juice Whole-wheat pitas Celery and carrot sticks Peel cucumber, slice it lengthwise, scoop out seeds and discard, then grate cucumber with a cheese grater. Place grated cucumber in a clean towel and squeeze out as much moisture as you can over the sink. Place cucumber in a bowl, add salt, mix, and refrigerate for an hour. Remove cucumber from fridge and stir in remaining ingredients. Refrigerate mixture for 2 hours, then serve with pita quarters and cut vegetables. Serves 6 to 8. Power Pancakes 1 cup liquid egg whites (located in the dairy section) or whites of 8 eggs 1 cup oatmeal (or quick oats) 1 cup low-fat cottage cheese 1/4 teaspoon cinnamon 1/2 tablespoon vanilla extract Fat-free cooking spray Fresh berries for garnish Combine all the ingredients (except cooking spray and berries) in a blender and blend on high until a thick batter forms (about 20 seconds). Heat a nonstick skillet over medium-high heat for about a minute. Evenly coat the pan with cooking spray, then lower to medium heat. Make the pancakes by ladling 1/2 cup of batter on the skillet. Cook until lightly browned (about 2 minutes), then flip and cook until the center is cooked through (about 1 more minute). Top with berries, and enjoy! Makes six 4-inch pancakes. Breakfast Pizza 2 pieces whole-grain bread 2 thick slices of tomato 2 slices low-fat mozzarella cheese or 1/2 cup shredded low-fat mozzarella Toast the bread, then top each slice with tomato and a slice of cheese (or 1/4 cup shredded cheese). Place under your oven&amp;#039;s broiler or in a toaster oven until cheese melts. Serves 1. Morning Sundae 1 banana (or other fruit) 1/2 cup low-fat yogurt (any flavor) 1/4 cup almonds (or other nuts) 1/2 cup blueberries (or other berries) Slice the banana, then place at the bottom of a bowl. Top with yogurt (try strawberry), almonds, and berries to make a breakfast sundae! Serves 1. Peanut Butter Roll-Up 2 tablespoons peanut butter 1 whole-wheat tortilla 1 frozen banana Spread a thin layer of peanut butter over the tortilla, then roll the tortilla around a frozen banana. Serves 1. Waffle Sandwich 2 whole-wheat toaster waffles (try Kellogg&amp;#039;s Eggo Nutri-Grain Whole Wheat Waffles) 1 apple 2 tablespoons peanut butter Toast the waffles as directed on the box. While they&amp;#039;re toasting, core the apple and cut it into thin slices. Next, remove waffles from toaster, spread one with peanut butter, and top it with the apple slices. Place the other waffle on top and you&amp;#039;ve got a breakfast sandwich to go! Serves 1. Tropical Smoothie 1 kiwi, peeled and cut into 1/4-inch chunks 1/2 mango, peeled and cut into 1/4-inch chunks 1 cup orange juice 2 cups apple juice 1 cup extra-firm light tofu (in the produce section) Combine the ingredients in a blender and blend on high until smooth (about 30 seconds). Pour into a glass and drink up! Serves 1. Chocolate Strawberry Smoothie  6 strawberries 4 ice cubes 1/2 cup skim milk 1/2 cup low-fat chocolate frozen yogurt 1/2 packet chocolate Carnation Instant Breakfast Cut strawberries into smaller pieces and place in blender. Add the ice cubes, skim milk, frozen yogurt, and Carnation Instant Breakfast. Blend and drink! Serves 1. Fake Banana Cream Pie 2 graham crackers 1 banana 1 4-ounce container low-fat vanilla yogurt Dash of cinnamon Break each graham cracker in half along the perforations to make four smaller crackers. Peel the banana and cut into 1/2-inch slices. Place a few banana slices on each cracker, then add a 1-ounce dollop of yogurt to each. Garnish your &amp;quot;pies&amp;quot; with a sprinkle of cinnamon. Serves 1.  Chocolate Chip Fondue 1 cup semisweet chocolate chips 1/2 cup fat-free evaporated milk 2.5-ounce jar baby food prunes Strawberries, apple slices, and graham crackers for dipping Combine chocolate chips and milk in a saucepan. Heat mixture over low heat, stirring constantly, until smooth (about 5 minutes). Add prunes slowly, stirring until blended. Remove from heat, pour into a bowl, and use as a dip. Serves 6. Mixed Berry Trifle 1 8-inch or 9-inch angel food cake 5-ounce box fat-free vanilla instant pudding mix 3 cups nonfat milk 12-ounce container fat-free whipped topping 3 12-ounce packages frozen mixed berries Fresh berries for garnish Cut cake into 1-inch cubes; set aside. In a large bowl, mix the pudding mix and milk. Reserve 1 cup whipped topping, then fold in remaining topping. Place half the cake pieces and half the frozen berries in the bottom of a large glass trifle bowl, then top with half the pudding mixture. Repeat the layering process. Garnish with the reserved whipped topping and fresh berries. Cover and chill 3 to 4 hours before serving. Serves 12 to 16. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/life/food-recipes/advice/a9500/healthy-recipes-may07/>