Cinnamon & Vanilla Oats

2/3 c old-fashioned oatmeal
1/2 cup sliced almonds
1/2 cup dried cherries
1/2 t cinnamon
1 t vanilla extract
1 t water
2 packets Stevia

Heat a large nonstick skillet on medium.  Spread the oats, almonds, and dried cherries in an even layer and toast until just lightly browned.  Meanwhile, in a small dish combine, the cinnamon, vanilla, and Stevia.  Drizzle this mixture over the oats mixture, mixing until evenly distributed.  transfer to a bowl to cool and divide into individual servings.  

Makes 2 servings.

Nutrients per serving.  Cal: 320, Total Fats: 14g, Saturated Fats: 2g, Trans Fat: 0g, Sodium: 5g, total Carb: 50g, Sugars: 18g, Protein: 10g

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Chocolate Mousse w/ Raspberries

Serves 6.

16oz reduced-silken tofu, drained
1/2 cup granulated Splenda
1/4 cup unsweetened cocoa powder
1/2 tsp almond extract
pinch salt
3oz bittersweet chocolate, chopped into small chunks
1 cup fresh raspberries

In a food processor or blender, blend tofu, splenda, cocoa powder, almond extract and salt until thoroughly mixed.  Put chocolate in a micvrowave container, uncovered.  Melt for approximately 90 seconds on medium to high heat, stopping frequently to stir.  Pour melted chocolate into tofu mixture and blend thoroughly.  Spoon into tea cups and chill for at leat one hour.  Before serving, divide raspbrries between the cups and garnish with mint.

Nutrients per serving: 
calories: 94, Protein 2g, Carbs: 15g,Total Fat: 5g, Saturated Fat 3g, Total Fat 0g, Sugar 9g,  Sodium 25g

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Peanut Butter French Toast

4 whole eggs
4 egg whites
1 tsp vanilla extract
1/4 c fat-free vanilla-flavor creamer
8 slices whole-grain bread
Pam
4 tsp natural peanut butter

In large bowl, beat eggs and egg whites until frothy.  Stir in vanilla and crreamer.  Plcae bread slices in bowl until they evenly soak up the egg mixture.  Spray Pam in large frying pan or griddle.  Fry bread slices on both sides until golden brown.  Serve hot with peanut butter.

makes 8 servings

Nutrients per serving;  Cal. 141, total Fat: 6g, Saturated Fat: 1g, Trans Fat: 0g, Sodium: 209mg, Total Carb: 16g, Sugars: 5g, Protein: 6

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Walnut Crusted Salmon

Serves: 

4 4oz filets of salmon
1/4 cup walnuts, chopped and crushed with a pinch of cinnamon
drizzle of olive oil
8 cups salad greens

Coast salmon fillets with walnut-cinnamon mixture.  In a nonstick pan with a drizzle of olive oil, sear the fish on both sides to desired temperature or when fish begins to flake.  

Nutrients per serving:  Calories: 340, Total Fat: 22g, Saturated Fat: 4g, Trans Fat: 0g, Carbs: 4g, Protein: 32g

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Chicken Cheese Steak

Serves 1

1 whole-grain hot dog bun
4oz boneless, skinless chicken breast
cooking spray
1/2 cup white onion, cut into slivers
sea salt & ground pepper, to taste
1 slice reduced-fat provolone cheese (Sargento Reduced FatDeli Style Sliced Provolone Cheese)
1 T natural low-sodium ketchup
1T hot pepper rings, to taste

Preheat oven or toaster oven to 400.  Cut piece of aluminum foil a few inches larger than bun.  Wrap bun completely in foil.  To shave chicken, hold sharp knife at a 45 degree angle and cut slivers from breast, tearing it until shaved.  Warm bun oven for 10 minutes.  Set small nonstick pan over medium-high heat. When hot, lightly mist with cooking spray and add onion.  Cook about 2-4 minutes or until tender and starting to brown.  remove from pan and cover to keep warm.  Return pan to high heat.  when hot, re-mist pan with cooking spray and  add chicken.  Season with salt ad black pepper.  Use 2 wooden spoons or spatulas to pull apart chicken shavings for even browning.  Cook until lightly browned and no longer pink, about 2 minutes and remove from heat.  Add onions back to pan and stir to combine.  Open bun, being careful not to burn yourself.  Add cheese, followed by chicken and onions.  Top with ketchup and hot pepper rings.

Cal:  330, Total Fat: 9, Sat Fat: 3, Carbs: 33, Sugars: 9, Protein: 33, Sodium: 650

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Egg McSandwich w/ Special Sauce

Serves 1 servings

Sandwich
whole-grain English muffin
4 egg whites or equivalent egg substitute
2 strips Morningstar Farms veggie bacon
tomato slice
1 slice or 2 T shredded reduced-fat mozzarella cheese (Sargento brand)

Special Sauce
(yields 1 1/2 cup)
1 cup reduced-fat mayo
1/3 cup sweet relish
1/3 cup reduced-fat French dressing
1/4 teaspoon black pepper
1 tsp dry minced onion 
Combine all ingredients and let chill in fridge for 1-2 hours.

Cook egg whites in a saute pan coated with olive oil cooking spray.  Microwave veggie bacon strips.  Place cooked egg whites, tomato slice, and mozzarella cheese on toast English muffin, coated with 1 T of Special Sauce.  Serve.

Nutrients per serving:
Calories: 286, Fat: 6.6g, Carbs: 34.8g, Protein: 20.2g

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