Low Fat Crab Rolls

Ingredients

6 tablespoons low fat mayonnaise (we used Hellman’s)

1 tablespoon fresh lemon juice

1 teaspoon grated lemon peel

1/8 teaspoon cayenne pepper

3/4 pound fresh crabmeat, picked over

3 tablespoons finely chopped green onions

Olive oil cooking spray (about 2 teaspoons)

4 hot dog buns, sides split open

4 red leaf or Bibb lettuce leaves

Directions

Whisk together low fat mayonnaise, lemon juice, lemon peel, and cayenne pepper in medium bowl. Mix in crabmeat and chopped green onions. Season crab salad to taste with salt and pepper. Spray cut sides of hot dog buns with olive oil. Warm large skillet over medium heat 1 minute. Place buns, buttered side down, in preheated skillet and toast until golden, about 5 minutes. Place 2 toasted buns on each of 2 plates. Place 1 lettuce leaf inside each bun. Divide crab salad among buns and serve.

Go Nutty Shake

Ingredients

1/3 cup cottage cheese

1 scoop vanilla whey protein

2 tbsp flax seeds

1/2 ounce almonds

1/2 ounce walnuts

1 1/2 cup ice

1/4 cup water

Preparation

Combine all ingredients except water and blend on high for 2 minutes. Next, add water and blend on high for 1 minute.

Wheat and Oat Bran Recipe

Ingredients

1/2 cup wheat bran

1/3 cup oat bran

1 scoop protein powder (whey)

1/2 tsp cinnamon

1/2 cup

Preparation

Bring 3/4 cups of skim milk to a slight boil and add all ingredients from above and stir. Wait one minute remove from heat and continue to stir. Let stand 2 minutes and enjoy!

*Note* If it’s to dry for your taste you can always add another 1/4 cup skim milk.

Spinach Feta Salad

Ingredients

6 cups baby spinach, rinsed and patted dry

4 tomatoes, sliced

1 English hothouse cucumber, diced

8 to 10 radishes, thinly sliced

1/4 cup crumbled feta cheese

1 red bell pepper, seeded and thinly sliced

cup fat-free vinaigrette

Directions

In a large bowl, toss together the spinach, tomatoes, cucumber, radishes, feta and red pepper. Top with your favorite fat-free vinaigrette.

Fresh Fruit Salad Recipe

Ingredients

1/2 cup plain lowfat yogurt

1/4 cup fresh lime juice

1/4 cup honey

1 teaspoon grated fresh lime peel

2 cups diced peeled cantaloupe

2 cups diced peeled honeydew melon

1 cup seedless red or green grapes

1 cup fresh blueberries

2 cups diced peeled cored fresh pineapple

1 cup raspberries or blackberries

1 1/2 cups halved hulled strawberries

Directions

Whisk together yogurt, lime juice and honey in small bowl to blend; set dressing aside. Wash and clean fruits. Add fruit to a large bowl. Cover dressing and fruit separately and chill until ready to serve, up to 6 hours. Mix dressing into fruit. Let stand 15 minutes to blend flavors. Note: You can easily interchange different fruits – this dressing will also taste great with nectarines, peaches, etc.

Whole Wheat Pancakes

Ingredients

1 cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 egg, lightly beaten

1 cup low-fat buttermilk

2 tbsp honey

Directions

Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.

In a small bowl, combine egg, buttermilk and honey.

Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.

Set a nonstick frying pan to medium-high heat. Drop batter by 1/4 cupfuls on to griddle or pan. Cook until the edges begin to dry and bubbles appear in the pancakes. Flip and cook for 1-2 minutes more.

(Makes 8 pancakes)

How to Make a Turkey Reuben

Ingredients

1/4 Cup Fat-free Thousand Island Dressing

8 Slices Whole Wheat Bread

8 oz. Low Sodium Turkey Breast

1/2 Cup Sauerkraut (rinsed and drained)

4 Slices Reduced Fat Swiss Cheese

Olive Oil Cooking Spray

Directions

Spread dressing on one side of each slice of bread.

Stack sandwiches with turkey, sauerkraut and cheese.

Spray a large pan with olive oil spray and cook 2 sandwiches over medium heat for 4 minutes per side. Make sure bread is toasted and cheese is melted then serve hot.

(Makes 4 servings)

Simple Lunch Time Chicken with Feta Pita Sandwich

Ingredients

1/2 cup plain yogurt

1/4 cup finely chopped cucumber

1/2 teaspoon dried dill weed

1/4 teaspoon dried mint, crushed

4 large pita bread rounds

4 lettuce leaves

6 ounces thinly sliced fully cooked deli chicken breast

1 small tomato, thinly sliced

1/3 cup crumbled reduced fat feta cheese

Directions

For dressing: In a small mixing bowl stir together yogurt, cucumber, dill weed, and mint. Set aside. For Sandwich: Place a pita bread round on a plate. Top with lettuce, chicken, tomato, and feta cheese. Spoon dressing on top. Roll up the pita bread. Secure with wooden toothpicks. Serve immediately.

Simple Broccoli And Shrimp Recipe

Ingredients

2/3 cup chicken broth

1 tsp cornstarch

1 tbsp minced garlic, divided

3 tsp extra-virgin olive oil, divided

1/4-1/2 tsp crushed red pepper

1 pound raw shrimp (21-25 per pound), peeled and deveined

1/4 tsp salt, divided

4 cups broccoli florets

2/3 cup water

2 tbsp chopped fresh basil

1 tsp lemon juice

Freshly ground pepper to taste

Lemon wedges

Directions

Combine chicken broth, cornstarch and half the garlic in a bowl; whisk until smooth.

Heat 1-1/2 tsp oil in a large nonstick pan over medium-high heat.

Add remaining garlic and crushed red pepper. Cook while stirring for about 30 seconds. Add shrimp. Saut until shrimp are pink, about 3 minutes. Transfer to a bowl.

Add remaining oil to the pan. Add broccoli and a pinch of salt. Cook for 1 minute.

Add water, cover and cook until broccoli is crisp-tender, about 3 minutes. Transfer to the bowl with shrimp.

Add chicken stock mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3-4 minutes.

Stir in basil and season with lemon juice and pepper. Add shrimp and broccoli; heat through. Serve with lemon wedges.

(Makes 4 Servings)

Make the Marinade Yourself: Spicy Island Beef Kebabs

Ingredients

Marinade

1/2 cup chopped green onions

1 tablespoon ground allspice

2 tablespoons red wine vinegar

1 teaspoon salt

1 teaspoon chopped fresh or 1/4 teaspoon dried thyme

2 teaspoons low-sodium soy sauce

1/2 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

2 habanero or serrano peppers, seeded

Kebabs

1 1/2 pounds boneless top sirloin, trimmed and cut into 30 cubes

1 red bell pepper, cut into 18 pieces

2 black-ripe plantains, peeled, and each cut into 9 pieces

Cooking spray

Diagonally cut green onions

Lime wedges for Garnish

Directions

Prepare grill.

Combine marinade ingredients in a food processor or blender; process until smooth. Place marinade mixture, beef, and bell pepper pieces in a large zip-top plastic bag; seal. Marinate in refrigerator 20 minutes.

Remove beef and bell pepper pieces from bag; discard marinade. Place beef, bell pepper pieces, and plantain pieces in a large bowl; toss well to coat.

Thread 5 beef cubes, 3 red pepper pieces, and 3 plantain pieces alternately onto each of 6 (12-inch) skewers. Lightly coat kebabs with cooking spray or use olive oil mister. Place kebabs on grill rack coated with cooking spray. Cook 4 minutes on each side for medium-rare or until desired degree of doneness. Garnish with green onion pieces and serve with lime wedges.