Ultimate Personal Pita Pizza
Ingredients
• 1 large whole wheat Josehp’s pita, cut in two
• 1/2 cup contadina diced tomatoes with roasted garlic
• 1/3 cup low fat mozzarella
• 2 tbsp. parmesan cheese, grated
• 1/2 cup zucchini, thinly sliced
• 2 thin onion slices, separated into rings
• 1/3 cup mushrooms (canned or fresh)
• 2 oz. broiled chicken cut up
Directions
Set your oven to broil. On a cookie sheet, place the two pita halves (you will divide the ingredients between the two rounds) and broil 1 min. Spoon 1/4 cup of tomatoes on each. Top with zucchini, onions, mushrooms and chicken. Add shredded cheese and sprinkle parmesan on top. Place under broiler. Allow cheese to completely melt and slightly brown. Slice, serve with salad and enjoy! Number of Servings: 2

• Calories: 162
• Total Fat: 5.5 g
• Total Carbs: 16 g
• Dietary Fiber: 5.2 g
• Protein: 12 g

Fiber One Chocolate Haystacks
Ingredients
8 1/8 ounces general mills Fiber One cere- al (one sleeve)
12 ounces semi-sweet chocolate chips
2 teaspoons peanut but- ter(optional)
Directions
Melt 1 bag of good semi- sweet chocolate chips in microwave in a large bowl on high for about 2 minutes or until melted (stirring occasionally).

Once melted, mix in 1 sleeve of Fiber One ce- real (8.1 oz). Once well blended, use a table- spoon to scoop out rounded cookies onto a cookie sheet lined with wax paper. Refrigerate until set (about 1/2 hour). Makes 24. Serving size 1.

Nutrition information: Calories 86; Carbs 17g; Fat 4.5g;
Protein 1.4g; Fiber 5.5g sugar 7.7g. Per serving

Beef-barley Stew
Red wine gives this slow-simmered stew its hearty flavor. Be sure to let the stew cook slowly, so only small bubbles show on the surface.
1 1/2 lbs beef sirloin, cut into 2-in. Cubes
Salt and pepper
1 teaspoon olive oil
2 carrots, sliced
1 large onion, chopped (about 1 cup)
1 cup mushrooms, sliced
5 garlic cloves, smashed
1/2 cup red wine
6 cups beef broth
1 can (14 1/2 oz.) chopped tomatoes, drained
2 sprigs fresh thyme
1 bay leaf
1/2 cup uncooked barley

Season beef cubes with salt and pepper. In a large pot over medium heat, brown beef on all sides in oil (do not turn pieces until one side is well browned). Transfer to a plate and pour out any excess fat; add carrot, onions, mushrooms and garlic and cook, stirring 3 minutes. Pour in wine, increase heat to high, and bring to a boil; cook, scraping the bottomof the pot, 2 minutes, or until liquid is reduced by half. Add net four ingredients; bring to a boil. Reduce heat, add beef, and let simmer 1 hour. Stir in barley and simmer 1 hour, or until barley is cooked through. Remove bay leaf before serving.

Makes 6 servings.
Nutrition information per serving: 198 calories, 15 g protein, 20 g carbohydrates, 6 g fat, 4 g fiber

Apple Crisp
6 large Jonathan or other crisp baking apple thinly sliced
1/4 cup granulated sugar
1/4 cup plus 2 tablespoons all purpose flour, divided
1 1/2 teaspoons ground cinnamon,divided
3 tablespoons Smart Balance Light, with flax oil
1/3 cup firmly packed brown sugar
1/4 teaspoon ground nutmeg
3/4 cup quick-cooking oats

Preheat oven to 350*. Spray 9x9-inch baking dish with canola oil spray. Place apples in large bowl. Sprinkle with granulated sugar, 1 TBLS flour and 1/2 teaspoon cinnamon. Toss to coat, then pour in baking dish. In medium bowl, combine margarine, remaining,1/4 cup plus 1 TBLS flour, brown sugar, remaining 1 teaspoon cinnamon and nutmeg until crumbly. Stir in oats. Sprinkle over apples making sure edges are covered. Bake 40-45 minutes or until apples are tender. 9 servings

Nutrition information: 113 calories; 25 gr. Carbohydrates; 2 gr. Fat; trace of fiber and protein

Apricot-Almond Energy Bars

Thank you to Sandi's Recipe Corner for allowing us to share her recipe with our readers. Makes 12 Bars.

1-1/2 cups quick cooking oats (not instant)
1/2 cup all purpose flour
1/2 cup packed brown sugar
1/2 cup chopped dried apricots
1/3 cup toasted slivered almonds
1/4 cup toasted wheat germ
1/4 cup golden raisins
1 egg
1/4 cup vegetable oil
1/4 cup honey

In large bowl, combine oats, flour, sugar, apricots, almonds, wheat germ, and raisins. In a small bowl beat together egg, oil, and honey. Stir in oat mixture until well com- bined. Press firmly into 9-inch square baking pan. Bake in 350 degree oven for 18 to 20 minutes or until lightly browned. Let cool on rack. Cut into bars. Store in tightly covered container or wrap with plastic wrap. Variations: Create your own unique bar by substituting any dried fruit or nuts for the apricots, raisins and almonds.

Nutritional informa-
tion (per serving) 209 calories
3 g protein 7 g fat (2 g saturated)
32 g carbs Portions: 1 Grain, 1 Extra

LOW FAT HUMMUS
Ingredients:
1 can garbanzo beans, drained save juice
3 t. lemon juice
3 cloves garlic peeled

2 T sesame tahini

1 t. salt

1/4 t. pepper
Preparation (12 servings)
Add all ingredients to a food processor, process until smooth, add reserved juice to attain a spredable texture. Adjust seasoning. Serve with vegetables as a dip or as a condiment in a sandwich.
Nutrition per serving:
62 calories;
1 gram fat; 3.5 grams
protein; 11 grams
carbohydrates; 2.5 grams
fiber; 93 grams sodium

Grilled Mahi-Mahi With Mango Salsa
1 1/2 pounds Mahi-Mahi, cut into 4
pieces
1 tablespoon extra-virgin olive oil
1 lime, juiced
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper to taste
Mango Salsa

In a deep, nonreactive dish (glass,stainless steel, or glazed ceramic),
marinate fish with above ingredients ,except Mango Salsa.
2. Grill over coals or on a grill, or cook under broiler for 6-8 minutes per side.
3. Serve the fish with Mango Salsa on top.

Mango Salsa
1 large peeled, pitted and chopped
mango
1/3 cup chopped red bell pepper
1/4 cup red onion
1/2 tablespoon chopped fresh
cilantro
1/2 tablespoon lime juice
1/8 teaspoon salt

In a small bowl, stir together all ingredients.
Nutrition information per serving:
Calories 309; Fat 4g; Protein 51.55g; carbohydrates 11.23g; Fiber 1.5g; Sodium 369g.

Whole Wheat Blueberry Muffin
This whole wheat blueberry muffin recipe uses oat bran for added fiber and ground flax seed meal for a healthy dose of cholesterol-lowering omega 3 fatty acids.
If blueberries are in season, use fresh ones. But you can still make this heart healthy recipe in the winter. Just use frozen organic blueberries.
Blueberry Muffins
• 1 cup white whole wheat flour
• 1/2 cup all-purpose flour
• 3/4 cup oat bran
• 3/4 cup ground flax seed meal
• 1/2 tsp. salt
• 2 tsp. baking soda
• 1 tsp. baking powder
• 1 tsp. lemon zest
• 3/4 cup brown sugar, packed
• 1/2 cup egg substitute
• 3/4 cup nonfat buttermilk
• 1 tsp. vanilla
• 2 Tbsp. canola oil
• 2 cups blueberries, divided
• 3/4 cup chopped walnuts
Preheat oven to 375 degrees. Spray 2 muffin pans with nonstick cooking spray.
In a large mixing bowl, stir together flours, oat bran, flax seed meal, salt, baking soda, baking powder and lemon zest. In another large mixing bowl, whisk together brown sugar, egg substitute, buttermilk, vanilla and canola oil.
Pour all but 1 tablespoon of the dry ingredients into the wet ingredients. Stir until the dry ingredients are incorporated into the batter, but do not over mix. Toss blueberries with the reserved tablespoon of dry ingredients. Fold walnuts and 1-1/2 cups of the blueberries into muffin batter. Using an ice cream scoop, fill muffin tins with batter. Sprinkle remaining 1/2 cup of blueberries on top of muffins, pressing down lightly.
Bake 20-25 minutes until muffins are lightly browned.
Makes 12 muffins.
Per muffin: 272 calories, 13 g fat, 1 mg cholesterol, 37 g carbohydrate, 6 g fiber, 8g protein, 1% Vitamin A, 2% Vitamin C, 10% calcium, 13% iron

Rachael Ray’s Barbecued Succotash
http://www.foodnetwork.com/recipes/rachael-ray/barbecued-succotash-recipe/inde x.html

CHICKEN CHERRY WRAPS
1/2 cup nonfat lemon yogurt (low added sugar, such as Cascade Fresh)
1 TBSP honey Dijon-style mustard
1 tsp Worcestershire sauce
3/4 tsp curry powder
1/4 tsp salt
1/4 tsp coarsely ground pepper
1 1/2 cup finely chopped, cooked chicken breast (8 oz)
1 cup dried tart cherries
1/2 cup seeded and finely chopped cucumber
1/3 cup shredded carrots
1/4 cup sliced green onions
4 whole wheat flour or tomato-flavored flour tortillas (8- to 10-inch)

NUTRITIONAL INFO (Per Serving)
Makeover Traditional
Calories
284 cals 548 cals
Kilojoules
1,189 kJ 2,294 kJ
Fat
5.0 g 21.0 g
Carbohydrates
33.0 g 61.0 g
Protein
24.0 g 28.0 g
Cholesterol
49.0 mg 60.0 mg
Sodium
500 mg 1,041 mg

Lemony Dill Sauce for Grilled Meats
3 Tablespoons lowfat mayonaise
2 Tablespoons Dijpn-style mustard
2 Tablespooons lemon juice
2 teaspoons snipped fresh dillweed or 1/2 teaspoon dried dillweed

In a small bowl stir together all ingredients. Brush sauce on one side of meat 1 minute before removing from grill. Pass any remaining sauce. Makes 1/2 cup.
Nutrition information per tablespoon: 40 cal, 1 carb, 2 gr fat, 141 gr sodium

BAKED TURKEY AND JACK CHEESE CHIMICHANGAS
Cooking spray
1/2 pound uncooked ground turkey breast
16 oz. fat free canned refried beans
8 oz. Salsa
2 oz. Canned green chile peppers, mild, drained and diced
1 teaspoon chile powder
3 tablespoons scallions thinly sliced
1 cup shredded reduced-fat Monterey Jack cheese
8 large tortillas (Joseph’s)
1 cup salsa
1/2 cup low-fat sour cream
Chopped fresh cilantro (optional)
Instructions:
1. Preheat oven to 350. Coat a large skillet with cooking spray. Coat a 13x9x2-inch baking dish with cooking spray.
2. Add turkey to skillet and cook over medium-high heat until lightly browned, about 5 minutes. Drain any excess liquid from pan and then add beans, 8 oz. Salsa, chili peppers, chili powder and scallions. Cook until heated through, about 3 minutes; stir in cheese.
3. Meanwhile, wrap tortillas in foil; warm in oven for 10 minutes.
4. Assemble chimichangas by spooning about 1/2 cup of turkey mixture onto each tortilla; fold in sides and roll up.
5. Place chimichangas in prepared baking dish. Bake uncovered until tortillas are crisp and brown, about 20 minutes. Serve each topped with 2 tablespoons of additional salsa and 1 tablespoon of sour cream. Sprinkle chopped fresh cilantro over the finished dish.

VEGGIE-FLAX BURGERS

1 6.5 oz. jar artichoke hearts, drained and quartered
1 teaspoon chopped garlic
1/4 cup chopped green onions
3 tablespoons chopped fresh parsley, or 2 teaspoons dried
3/4 cup cooked garbanzo beans, drained and rinsed
3/4 cup kidney beans or black beans, drained and rinsed
3 tablespoons ground flaxseed, regular or golden
2 tablespoons roasted tahini or other nut butter
4 generous twists of ground black pepper (about 1/4 teaspoon)
1/2 cup cooked brown rice or millet
Cooking spray
4 whole grain or wheat buns

1. Place artichoke hears, garlic, grren onions, parsley, garbanzo beans, kidney or black beans, ground flaxseed, tahini, and pepper in a food processor; pulse about 8 times, until blended. Scrape down sides and pulse another six times. Do not overprocess. Transfer to a bowl and gently stir in cooked rice.
2. Divide mixture into four portions and form into patties 1/2 in. thick.
3. Heat a nonstick frying pan over medium heat and coat with cooking spray. Fry burgers until bottoms are brown, about 5 minutes. Spray tops of burgers with cooking spray and flip. Cook until brown, about 5 more minutes. Serve on buns,if desired.
Per serving: 215 calories, 9g fat, 1g sat fat, 10g protien, 24g carbs, 9g fiber, 331g sodium, 0mg chol.

Wild Rice and Dried Fruit Pilaf

Source: California Wild Rice Advisory Board
Makes 6 servings

2 cups chicken broth
1 cup wild rice -- rinsed
1 tablespoon butter
1 onion -- cut in thin wedges
2 teaspoons brown sugar -- firmly packed
1/4 cup golden raisins
1/4 cup dried cranberries or cherries
1/4 cup dried apricots -- chopped
1 twp orange zest -- grated
juice from 1 orange
1/4 teaspoon pepper
2 tablespoons parsley -- chopped

Combine chicken broth and wild rice in medium saucepan; bring to a boil. Reduce heat, cover and simmer 40 minutes or until almost tender.

In small saucepan, melt butter over low heat; stir in onion and brown sugar. Cook 10 minutes, stirring occasionally, until onion is tender and lightly browned.

Add cooked onions, raisins, cranberries, apricots, orange zest, orange juice, and pepper to rice mixture. Cover and simmer 10 minutes or until rice is tender and grains have puffed open. Stir in parsley.

Healthy Trail Mix
Contributed By: hipmamaof1
eDiets.com
Most pre-packaged trail mixes are loaded with sodium and hidden sugars. Not our version! Good for your heart and friendly to your taste buds, this trail mix is a winner and one you don't have to feel guilty about snacking on. Make a large batch, seal in individual zipper-lock pouches and you'll have ready-made, good-for-you snacks you can feel good about.

Ingredients
3/4 oz.
Unsalted pretzels
1 tbsp.
Walnuts
1 tbsp.
Sliced almonds
1/3 tbsp.
Raisins
Preparation
Combine pretzels, raisins, walnuts and almonds. Serve.
Nutrient Information
190 Calories
7 g Total Fat
0.5 g Saturated Fat
27 g Carbohydrates
5 g Protein
1 mg Sodium
2 g Fiber

Island Chicken with Pineapple Salsa
Recipe #5188
by Dancer^

4 servings
Time Unknown
8 ounces unsweetened pineapple, crushed (with juice)
1 tablespoon reduced-sodium soy sauce
1 tablespoon honey
2 cloves garlic, minced
1/4 teaspoon red pepper flakes, crushed
4 Chicken breast halves, skinned and boned (6 ounces each)
1/2 cup onions, diced
1/4 cup brown sugar, packed
2 tablespoons lime juice
1 teaspoon jalapeno peppers, minced (wear plastic gloves when handling)
1 teaspoon fresh cilantro, minced

Strain the pineapple; reserve the juice. Place the pineapple in a medium bowl. Cover and refrigerate.
Place the pineapple juice in a shallow nonmetal dish.
Add the soy sauce, honey, garlic, and red-pepper flakes. Mix well.
Add the chicken and turn to coat all sides. Cover and refrigerate for at least 4 hours or up to 24 hours, turning occasionally.
Preheat the grill or broiler. Coat the grill rack or broiler pan with no-stick spray.
Remove the pineapple from the refrigerator. Add the onions, brown sugar, lime juice, jalapeno peppers, and cilantro. Mix well. Let stand at room temperature.
Remove the chicken from the marinade; reserve the marinade. Grill or broil 4" from the heat for 5 minutes.
Turn and cook for 5 minutes, or until the chicken is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 breast.
Transfer the marinade to a small saucepan. Bring to boil over medium-high heat. Cook for 5 minutes, or until reduced by half.
Pour over the chicken.
Top with the salsa.
To freeze, pack the cooled cooked chicken and sauce in a freezer-quality plastic container.
Pack the salsa in a separate freezer-quality plastic container.
To use, thaw both overnight in the refrigerator, Cover the chicken and microwave on high power for, 3 minutes.

Strawberry Salad With Cinnamon Vinaigrette
The vinaigrette in this salad has a little kick, thanks to a dash of hot pepper
sauce.
From Light & Tasty
• Party Planning

"This is my husband's favorite," says Nancy T. of Fort Collins, Colorado. "I've
taken it to everything from fancy dinner parties to casual camping trips, and
everyone lines up for seconds."
Preparation time: 25 minutes
You Will Need
1/3 cup raspberry vinegar
1/3 cup olive oil
3 tablespoons sugar
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon hot pepper sauce
1/4 teaspoon pepper
6 cups torn romaine
2 cups fresh strawberries, quartered
1 medium ripe avocado, peeled and sliced
1 can (11 ounces) mandarin oranges, drained
1/2 cup chopped red onion
1/2 cup chopped pecans, toasted
What to Do
1. In a jar with a tight-fitting lid, combine first seven ingredients; shake well
until sugar is dissolved.
2. In a large bowl, combine romaine, strawberries, avocado, oranges, onion
and pecans. Drizzle with vinaigrette and toss gently. Serve immediately.
Serves 12

Nutrition facts: 2/3 cup equals 153 calories, 12 g fat (2 g saturated fat), 0
cholesterol, 104 mg sodium, 11 g carbohydrate, 2 g fiber, 2 g protein.
Diabetic exchanges: 2 fat, 1/2 starch, 1/2 fruit.

HG's Magical Low-Calorie Margarita
(Entire recipe: 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, <0.5g sugars, 0g protein = 2 Points)

Ingredients:
3/4 cup Sierra Mist Free (or Diet Sprite Zero, or your other fave no-cal lemon-lime soda)
*1.5 oz. tequila
1 packet (two 5-calorie servings) sugar-free powdered drink mix, lemonade (like the one by Crystal Light) 2 tbsp. lime juice
Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass

Directions:
If desired, run some lime juice along the rim of the glass and dip into a dish of salt or sweetener. Mix all ingredients together. Pour over 1 cup of crushed ice. Optional: Garnish with lime slice. Enjoy. Serve

HG's Fruitylicious Margarita
(Entire recipe: 105 calories, 0g fat, 15mg sodium, 3g carbs, 0g fiber, 0.5g sugars, 0g protein = 2 Points)

This one's crazy delicious, customizable and guilt-free to boot!

Ingredients:
*1.5 oz. tequila
5 oz. SoBe LEAN; Diet Mango Melon, Energy Diet Citrus, or Diet Cranberry Grapefruit
1 oz. lime juice
Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass

Directions:
If you like, wet the glass rim with juice from a lime and dunk it into a dish of salt or sweetener. For frozen sips, combine all ingredients in a blender with 1 cup crushed ice, and blend on high until well mixed. Or, mix ingredients well and serve over ice. If desired, garnish with a lime wedge. Serves 1

Tropical Mango-rita Slushie
Ingredients:
1/2 cup Diet V8 Splash in Tropical Blend
1/4 cup frozen unsweetened mango chunks
1 shot (1 1/2 oz.) blanco or silver tequila (the clear kind)
1/4 tsp. Crystal Light Lemonade powdered drink mix (1/4th of an On The Go packet or 1/16th of a tub)
1 cup crushed ice OR 5 - 8 ice cube

Directions:
Place all of the ingredients in a blender and blend until smooth. Enjoy!
PER SERVING (entire recipe): 134 calories, 0g fat, 38mg sodium, 9g carbs, 1g fiber, 7g sugars, 0g pro-tein -- POINTS® value 2*

AHHHHHH... this chilly mango treat is so good, you'll fall face over flip-flops for it!
MAKES 1 SERVING

HG Alternative! Swap the alcohol for extra Diet V8 Splash. Your non-alcoholic sipper willcontain 40 fat-free calories, 10g carbs, and 1g fiber (POINTS® value 1*). Sweet!

Sassy 'n Spiked Pink Lemonade Pitcher
PER SERVING (1 glass, 1/8th of recipe): 110 calories, 0g fat, 67mg sodium, 3g carbs, 0g fiber, 1g sug-
ars, 0g protein -- POINTS® value 2*
This eight-serving cocktail recipe is perfect for parties! Print the recipe and take all the ingredients to the fiesta...
Ingredients:
6 cups club soda
2 cups Ocean Spray Diet Cranberry Spray
8 shots (12 oz.) 80-proof vodka
2 tsp. Crystal Light Lemonade or Pink Lemonade powdered drink mix (2 On The Go packets or half a tub)
8 no-calorie sweetener packets
4 lemons

Directions:
Place all ingredients except the lemons in a pitcher, and stir well. Cut 1 lemon into 8 slices, and set slices aside. Cut the remaining lemons in half, and squeeze the juice into the pitcher. Serve over ice and garnish with lemon slices!
MAKES 8 SERVINGS

HG Alternative! Use extra Ocean Spray instead of vodka for a virgin version with 14 calories, 0g fat,
3.5g carbs and a POINTS® value of 0*.