Ingrediants

• 2 tablespoons extra-virgin olive oil
• 2/3 cup finely chopped onion
• 2/3 cup finely chopped red bell pepper
• 1/3 cup whole-wheat pastry flour
• 1/3 cup all-purpose flour
• 2 teaspoons baking powder
• 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried
• 1 teaspoon sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/3 cup low-fat milk
• 1/3 cup crumbled feta cheese
• 1 large egg, well beaten
• 2 tablespoons tomato paste
• 2 tablespoons chopped kalamata olives

Preparation

1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.
2. Meanwhile, preheat oven to 400°F. Coat a mini-muffin pan with cooking spray.
3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.
4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.
5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.

Tips

Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350°F. | Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.

With dried apples and caramel candies in every bite, our less-than-100-calorie oatmeal cookies give you the flavors of fall year-round.

Yield: 4 dozen (serving size: 1 cookie)

Ingredients

• 6.75  ounces  all-purpose flour (about 1 1/2 cups)
• 1 1/2  cups  old-fashioned rolled oats
• 1  teaspoon  baking powder
• 1/2  teaspoon  baking soda
• 1/2  teaspoon  salt
• 3/4  cup  granulated sugar
• 3/4  cup  packed brown sugar
• 6  tablespoons  unsalted butter, softened
• 2  teaspoons  vanilla extract
• 1  large egg
• 3/4  cup  finely chopped dried apple slices
• 3/4  cup  caramel bits or 16 small soft caramel candies, chopped

Preparation

1. Preheat oven to 350°.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a bowl; stir well.

3. Place sugars and butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Add vanilla and egg; beat well. Gradually add flour mixture; beat at low speed until just combined. Fold in apple and caramel bits.

4. Drop dough by 2 teaspoonfuls 2 inches apart onto baking sheets lined with parchment paper. Flatten balls slightly with hand. Bake at 350° for 9 minutes. Cool on pans 3 minutes. Remove cookies from pans; cool completely on wire racks.

Nutritional Information

Calories:

83 

Fat:

2g (sat 1.1g,mono 0.5g,poly 0.3g)

Protein:

1.1g

Carbohydrate:

15.5g

Fiber:

0.5g

Cholesterol:

8mg

Iron:

0.4mg

Sodium:

74mg

Calcium:

17mg

Sip this thick drink before or immediately after a morning workout. Any leftovers will last for three days (and a few workouts) in the refrigerator. Instead of sugar, fruit and pomegranate juice add natural sweetness. Experiment with different fruits for new flavors. :)

Ingredients

• 1/4  cup  dry breadcrumbs
• 1/4  cup  (1 ounce) grated fresh Parmesan cheese
• 1/4  teaspoon  seasoned salt
• 1/4  teaspoon  garlic powder
• 1/8  teaspoon  freshly ground black pepper
• 2  tablespoons  fat-free milk
• 2 1/2  cups  (1/4-inch-thick) slices zucchini (about 2 small)
• Cooking spray

Preparation

Preheat oven to 425°.

Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

serving size: about 3/4 cup

61 calories per serving

1.9 grams of fat

Green tea and cranberries give this high-energy smoothie powerful antioxidants. For a tropical spin, substitute 1 cup frozen pineapple chunks for the blackberries and strawberries. Prep Time: Around 10 minutes.

Ingredients

• 4.5  ounces  all-purpose flour (1 cup)
• 1/2  cup  unsweetened cocoa
• 1/4  teaspoon  salt
• 1/3  cup  butter
• 2  ounces  dark chocolate, chopped
• 1  cup  granulated sugar
• 1/4  cup  1% low-fat milk
• 1  teaspoon  vanilla extract
• 2  large egg yolks
• 1  large egg
• Cooking spray

 Preparation

1. Preheat oven to 350°.

2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, and salt in a medium bowl; stir with a whisk.

3. Place butter and chocolate in a medium microwave-safe bowl, and microwave at HIGH for 45 seconds, stirring every 15 seconds. Stir until smooth, and set aside. Cool slightly. Add 1 cup sugar, milk, 1 teaspoon vanilla extract, egg yolks, and egg; stir with a whisk to combine. Add butter mixture to flour mixture, stirring just until combined. Pour batter into an 8-inch square metal baking pan coated with cooking spray. Bake at 350° for 20 minutes or until a wooden pick inserted in center comes out almost clean.

Pick up a container of fresh pineapple at the supermarket, cut it into chunks for the salsa. I suggest serving with steamed broccoli and some whole wheat rolls. The entire meal will be extremely filling and perfect for left overs. :) For a quick easy way to steam broccoli continue reading after the main recipe!

Serving size is 1 cutlet and 1/4 cup salsa

Ingredients

• 1  cup  chopped fresh pineapple
• 2  tablespoons  chopped fresh cilantro
• 1  tablespoon  finely chopped red onion
• 1/3  cup  unsalted, dry-roasted peanuts
• 1  (1-ounce) slice white (or wheat) bread
• 1/2  teaspoon  salt
• 1/8  teaspoon  black pepper
• 4  (4-ounce) chicken cutlets [A thin slice of a medium sized chicken breast]
• 1 1/2  teaspoons  canola oil
• Cooking spray
• Cilantro sprigs (optional)

Preparation

1. Combine first 3 ingredients in a small bowl, tossing well.

2. Combine peanuts and bread slice in a food processor; process until finely chopped. Sprinkle salt and pepper evenly over chicken. Dredge chicken in the breadcrumb mixture.

3. Heat oil in a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 2 minutes on each side or until done. Serve chicken with pineapple mixture. Garnish with cilantro sprigs.

To Steam Broccoli

Use a microwave safe dish that is just big enough to hold all of the broccoli in a single layer.

For 1/2 pound of broccoli, add 1 tablespoon of water.

Cover with plastic wrap. Be sure to leave a steam vent in the corner.

Microwave on high about 3-4 minutes

With a fork stab the broccoli to check to see if it is cooked to your liking. Do not overcook.