Makes 7 Servings

Ingredients

1 lb Tilapia, fresh or frozen

1 Tbsp Lemon Juice

1/8 Tsp Basil

1/8 Tsp Black Pepper

2 Tbsp Parmesan Cheese

1 Tbsp Margarine (Trans Fat Free)

Cooking Spray

Directions

1. Coat a broiling pan with cooking spray

2. Mix together margarine,

   lemon juice, pepper, basil, and parmesan cheese. Set aside.

3. Space fillets equally apart on broiler pan

4. Broil fish fillets for 2 to 3 minutes

   on each side.

5. Top with cheese mixture and cook about 2 minutes more or until coating is browned.

Makes 6 Servings

Ingredients

2 Cups, Sliced Strawberries

I cup Canned Peaches, drained

2 Cups Yogurt, plain, low-fat

1 Tbsp Lemon Juice

1/4 Cup Bananas

Directions

1. Combine peaches, strawberries, bananas, yogurt, and lemon juice in a blender

2. Process until smooth

3. Dish 3/4 cup servings into cups

Makes 7 Servings

Ingredients

1 lb chicken breasts, boneless, skinless

3 slices bread, whole grain, toasted

1/2 tsp black pepper

1/4 tsp paprika

2 tbsp honey (optional)

1 tbsp margarine (trans fat free)

Cooking Spray

Directions

1. Line baking pan with foil. Coat with cooking spray.

2. Place toasted bread in resealable bag or food processor and crush into tiny flakes.

3. In bowl, mix bread, pepper and paprika together.

4. Melt margarine.

5. Roll each piece of chicken in margarine, followed by crushed bread mix.

6. Place on baking sheet evenly spread apart.

7. Drizzle with honey, if desired.

8. Bake at 325 F for 25-35 minutes.

9. Cut into nuggets.

Makes 6 Servings

Ingredients

6 tortilla, whole wheat 8”

1/2 cup tomato, chopped

1/2 cup bell pepper, red, chopped

1/2 cup onion, chopped

1/2 cup avocado, diced

2 1/2 cups black beans, canned

1/2 cup salsa

Directions

1. Warm tortillas in microwave or on stovetop.

2. Warm salsa (if desired). Place 1 Tbsp salsa in each tortilla.

3. Mix together tomatoes, peppers, onions and black beans.

4. Place 1/2 cup each mixture onto each tortilla and top with 2 slices avocado.

5. Fold up the end of the tortilla. Fold in the sides.

Makes 8 servings

Ingredients

1 lb turkey, ground

1 Tbsp ketchup

3/4 tsp black pepper

1/2 cup black beans

4 whole wheat hamburger rolls

Cooking Spray

Directions

1. Mix ground turkey, ketchup and pepper together in a large bowl.

2. Form mixture into palm-sized patties.

3. Spray skillet with cooking spray.

4. Cook patties on medium-high in skillet until brown on both sides, about

   10 minutes total.

Makes 6 Servings

Ingredients

1 cup pasta, whole wheat, rotini

3/4 Tbsp olive oil

1/2 cup tomatoes, cherry, sliced

3/4 cup asparagus, chopped

1/4 cup onions, chopped

3/4 Tbsp basil

2 Tbsp parmesan cheese, grated

3/4 lb chicken, boneless, skinless, cut into cubes

Cooking Spray

Directions

1. Coat a large skillet in cooking spray. Add vegetables and spices.

2. Cook on medium-high heat for about 5 minutes.

3. Remove vegetables and add chicken. Cook about 3 minutes on each side, or longer depending on the thickness of breasts.

4. In separate pot, cook pasta noodles as directed.

5. Combine pasta and vegetables.

6. Drizzle with olive oil and small amount of Parmesan cheese.

7. Dish 1/2 cup vegetables/pasta mix and top with 2 tablespoons of chicken cubes.