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

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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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Baked sweet potatoes

Oven-baked sweet potatoes will tickle your taste buds. Tip: You can use other spices to season your baked sweet potatoes, such as cinnamon, ground red pepper, or cumin. Limit salt…

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Grilled tuna

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Grilled tuna with chickpea and spinach salad Tuna is a sturdy fish that is easy to grill or broil 1 Tbsp olive or canola oil 1 Tbsp garlic, minced (about…

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Raspberry Parfait

Raspberries are an excellent source of vitamin C and fiber. Ingredients 1 (3 oz.) box sugar-free raspberry gelatin ½ cup boiling water 2 ( 6 oz.) low-fat, no-sugar-added raspberry yogurt 1…

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