CARAMEL CREAM BROWNIE TRIFLE

Serves: 20

Ingredients

1 Box sugar-free Pillsbury fudge brownie mix
Water, vegetable oil & eggs called for on brownie mix box
1 Box (4-serving size) sugar-free chocolate fudge instant pudding & pie filling mix
2 cup 1% milk
1/4 cup sugar-free caramel topping
1 8oz sugar-free frozen whipped topping, thawed
1 cup chopped walnuts

Instructions: Heat oven to 350ºF. Bake brownie mix as directed on box, using water, oil and eggs, in 13x9-inch pan. Cool completely, about 1 hour.  Make pudding mix as directed on box for pudding, using milk; refrigerate. Cut brownies into 1-inch pieces. Thoroughly stir caramel topping into whipped topping.  In 3-quart glass bowl, layer half each of the brownies, pudding, walnuts and whipped topping mixture; repeat.  Cover and refrigerate at least 2 hours before serving but no longer than 24 hours. Store covered in refrigerator.

CHICKEN CORDON BLEU

Serves: 4

Ingredients

1 large shallot, finely chopped
4 large cremini (baby bella) mushrooms, trimmed & diced
2 slices turkey bacon, diced
1 teaspoon crushed dried rosemary
2 large skinless, boneless chicken breasts (8oz each)
1/4 teaspoon black pepper
4 slices reduced-fat Swiss cheese, chopped
1 cup reduced sodium chicken broth

Instructions: Coat a skillet with oil spray & add the shallot & cook until softened, about 3 minutes.  Add the mushrooms & cook until softened, 2-3 minutes.  Add the turkey bacon & rosemary, & cook for 3-4 minutes.  Transfer the mushroom mixtue to a bowl to cool.  Holding the knife parallel to the cutting board & carefully slice each breast in half horizonally to form2 thin cutlets.  Place chicken cutlet on a sheet of plastic wrap & cover it with a second sheet of wrap.  Season the chicken cutlets on one side with the black pepper.  Mix half of the chopped Swiss cheese into the cooked mushroom-bacon mixture, reserving the other half of the cheese mixture.  Spoon 2-3 tablespoons of the mushroom mixture down the center of the seasoned side of the chicken cutlet.  Starting at thd narrower end, roll the chicken into a log to fully enclose the filling.  Secure with toothpicks.  Coat skillet with oil.  Place the chicken rolls in the skillet, seam side down.  Cook, tuning the rolls as neede, to a golden brown on all sides, 2-3 minutes per side.  Add the chicken broth to the skillet, cover, & cook over medium heat for 10-12 minutes, or until the chicken is thoroughly cooked, turning the rolls once halfway through.  When chicken is fully cooked, remove the rolls from the broth, place them on a plate & cover with aluminum foil to keep warm.  raise the heat of the skillet and boil the broth.  educe the broth to about 1/2 cup to form a sauce, scraping the bottom of the pan to release any browned bits.  Pour the sauce over the chiken rolls and sprinkle with he reamining chopped Swiss cheese.

Calories: 252
Fat: 7 g 
Protein: 44 g
Carbohydrates: 4 g
Sodium: 305 mg

STRAWBERRY CHEESECAKE PROTEIN SHAKE

Ingredients

2 scoops strawberry protein powder
2 cups Strawberries
1 Package sugar-free cheesecake jello
2 cups egg whites
4-5 packs Splenda
graham crackers
ice

OXYGEN-TUNA WALDORF SALAD

Serves 4.

1/3 c low-fat mayo
1/4 c lemon juice
2 cans white Albacore tuna
1/2 large apple, chopped
1/2 c chopped walnuts, toasted
1/2 red onion, chopped
2 whole wheat pitas, halved
8 leaves lettuce

Whisk mayo & lemon juice together.  In another bowl, combine tuna, apple, walnuts, and onion.   Pour mayo over & mix together.  Serve in 1/2 pita with 2 lettuce leaves.

Cal: 315
Total Fats: 16g 
Saturated Fat: 2g 
Sodium 379mg 
Carb: 23g 
Sugars: 6g
Protein: 22g

APPLE CIDER PROTEIN SHAKE

Ingredients
1 Scoop Vanilla Whey Sensible Protein Powder
1 sugar free apple cider mix
1 cup nonfat Greek Yogurt
1 T honey, sugar-free if possible
1/4 t cinnamon
1/4 t nutmeg
ice
Instructions: Blend above ingredients to desired consistency and serve!

Calories: 300
Fat: 2 g
Protein: 43 g
Carbohydrates: 36 g
Sodium: 262 mg
Sugars: 27 g

TURKEY MEATLOAF
Serves 8.

Ingredients
2 lbs ground turkey
1 Cup chopped onion
4 egg whites
1 Cup chunky salsa
1/2 Cup uncooked oatmeal
1 Package Knorr vegetable soup mix
1/2 tsp Pepper
1/2 tsp garlic powder
1/2 Cup Ketchup
Instructions: Preheat oven to 350. Mix everything but ketchup in a bowl. Place misture in a meatloaf pan & cover with ketchup. Cover & bake for 1 hour.

Nutrients per serving:
Calories: 122
Fat: 1g
Carbs: 3g
Protein: 25g

TURKEY SAUSAGE RAGU
Serves 4.

Ingredients
3 Tablespoon extra virgin olive oil, divided, plus more for garnish
1 Large onion, thinly sliced
1 Tablespoon thyme leaves
8 oz spicy Italian turkey sausage, casings thrown out
1/4 tsp chile flakes
3 cloves garlic, minced
1/2 Cup red wine
1 14.5 oz can low sodium chopped tomatoes in juice,
1 Tablespoon Oregano
1 Tablespoon balsamic vinegar
sea salt & pepper, to taste
8 oz whole wheat fettuccine or pappardelle pasta
Parmigiano Reggiano

Instructions: Add 1 T of oil, onion & thyme to a meduim pot over medium heat. Stir to coat, cover, & cook until onion is softened and just beginning to color, 5 minutes, stirring occasionally to prevent scortching. Uncover pot, add sausage, chile flakes, and garlic, and continue cooking 5 minutes, stirring occasionally. off the heat, carefully deglaze by adding wine. Return to heat and reduce for 1 minute. Add tomatoes and oregano. Stir well, cover and cook for 5 minutes. Remove cover and continue cooking until sauce is reducred and slightly thickened, 10 minutes. Stir in an additional 2 T oil plus vinegar. Season with salt and pepper. When suace is almost finished cooking, add pasta to a large pot filled with boiling salted water and cookuntil, following package directions. Drain well and immediaetly toss with tomato reduction to coat. Then serve, topped with a drizzle of oil, a sprinkling of parsley and Parmigiano-Reggiano shavings.

Calories: 477
Fat: 17.5 g
Protein: 21 g
Carbohydrates: 63 g
Sodium: 474 mg