Fiesta frittata

Serve with a fresh fruit, whole-wheat toast and a cup of fat-free milk for a balanced breakfast. Add 1/2 cup of your favorite lean meat if desired. Ingredients: 1/2 cup…

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Baked red snapper

Traditional Mediterranean-style fish with tomatoes and peppers For fish: 12 ounce fillets of red snapper or bass, cut into 4 portions (3 ounces each) 1 tablespoon olive oil ½ teaspoon salt ¼ teaspoon ground…

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Mini meatloaf

Comfort food in a fun muffin shape. Non-stick cooking spray 1/2 cup onions, chopped 1/2 cup red bell peppers, chopped 1/2 cup carrots, chopped 1-1/4 pound lean ground sirloin, or…

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Pecan waffles

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Your children will jump right out of bed for these delicious oatmeal pecan waffles or pancakes. For waffles: 1 cup whole-wheat flour 1/2 cup quick-cooking oats 2 teaspoons baking powder 1 teaspoon sugar…

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Sautéed apples

Try this recipe for sautéed apples in a skillet instead of a traditional apple pie to save additional calories, fat and sugar. 2 tablespoons light margarine 3 medium cooking apples…

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Chicken fingers

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Try this family classic, crunchy chicken fingers, made healthier with baked chicken and a tangy dipping sauce For chicken: ½ teaspoon reduced-sodium crab seasoning (or substitute ¼ teaspoon paprika and…

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Chicken Cordon Bleu

A side dish of grilled asparagus would be a great addition to this meal. Asparagus is rich in color, fiber, and is a great source of the vitamin folate. Non-stick cooking spray…

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Couscous with carrots, walnuts, and raisins. This quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes. 1 cup couscous (try whole-wheat couscous) 1 tsp…

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Acorn squash rings

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Acorn squash is easy to prepare. It is most commonly baked but can be microwaved, sautéed or steamed. It can be cut in half and stuffed with rice or meat…

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Pesto baked polenta

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Instant whole-grain cornmeal (polenta), available in most grocery stores, provides a unique twist on a traditional Native American dish— and it’s quick to fix. ¼ tsp salt 1/8 tsp ground black…

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