It's All Greek to Me Egg Mug
PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein, POINTS® value 2*

Ingredients:
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil

Directions:
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1-2 minutes, until softened. Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute. Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45-60 seconds, until scramble is just set. Gently stir, and then allow to cool slightly.

MAKES 1 SERVING

Pizza! Pizza! Egg Mug
PER SERVING (entire recipe): 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein, POINTS® value 3*

Ingredients:
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni, chopped
1/2 tsp. reduced-fat Parmesan-style grated topping

Directions:
Season crushed tomatoes with Italian seasoning and set aside. Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute. Stir gently, and then microwave for another 30 seconds. Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set. Stir lightly, and then sprinkle with grated topping.

MAKES 1 SERVING

White Bean Chili

Ingredients:
¾ pound lean ground turkey
½ cup chopped onion
1 garlic clove, minced
31/4 cups water
1 can (15 ounces) cannellini beans rinsed and drained
1 can (4 ounces) diced green chilies
2 teaspoons instant chicken bouillon granules
1 teaspoon ground cumin
¼ teaspoon black pepper
2 tablespoons flour

Directions:
In a large saucepan, cook turkey, onion and garlic until turkey is no longer pink. Stir in 3 cups of water, beans, undrained chilies, bouillon, cumin and pepper. Bring to a boil, reduce heat and simmer, covered, for 30 minutes. In a small bowl, stir together the remaining ¼ cup water and the flour. When chili is ready, add flour mixture and cook for 1 minute more to thicken.

MAKES 4 SERVINGS
Calories: 292
Fat: 8g
Carbs: 30g
Fiber: 6g
Protein: 25g

Chunky Beef Stew

Ingredients:
¾ pound boneless beef sirloin steak, cut into 1-inch cubes
¾ pound tiny new potatoes, halved
1 package (9 ounce) frozen cut green beans
4 carrots cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
11/2 teaspoon dried Italian seasoning
¼ teaspoon black pepper
3 cans (8 ounces each) no-salt added tomato sauce

Directions:
Over medium-high heat, lightly coat a 4 quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes or until vegetables are tender. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.

MAKES 5 SERVINGS
Calories: 240
Fat: 3g
Carbs: 33g
Fiber: 6g
Protein: 20g

Egg Pinwheels
PER SERVING (1 pinwheel, 1/8th of recipe): 134 calories, 5g fat, 555mg sodium, 13.5g carbs, <1g fiber, 3g sugars, 8.5g protein, POINTS® value 3*

Ingredients:
1 cup fat-free liquid egg substitute
1 package Pillsbury Crescent Recipe Creations Seamless Dough Sheet
4 oz. shaved/thinly sliced lean deli ham
3 slices fat-free American cheese, broken into pieces

Directions:
Preheat oven to 350 degrees. Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add egg substitute, and scramble until fully cooked. Remove from heat and set aside. Prepare a baking sheet by spraying it with nonstick spray, and set that aside as well. Roll out entire package of dough and lay it flat on a dry surface, so that you have a large rectangle, with the short sides on the right and left. Evenly distribute ham slices over the dough, leaving a 2-inch border of exposed dough along the right side only. Evenly distribute scrambled eggs over the ham layer, and sprinkle with cheese pieces. Starting with the left side, roll the dough tightly up into a log, and seal by pinching together the right edge and the roll itself. Using a sharp serrated knife, slice the log into 8 pinwheels, and lay them flat on the baking sheet, evenly spaced. Bake for 15 minutes, or until golden brown. Allow to cool slightly.

MAKES 8 SERVINGS

Stuffed Turkey Wrap

Ingredients:
For Corn Stuffing
1 1/2 tbsp. yellow cornmeal
1 tbsp. fat-free liquid egg substitute
1 tbsp. chopped jarred roasted red peppers
1 tsp. reduced-fat Parmesan-style grated topping
1/2 no-calorie sweetener packet
Optional: 1 jarred jalapeno slice, chopped
For Wrap
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1 tbsp. light blue cheese dressing with about 25 calories per tbsp.
5 mandarin orange segments packed in juice, drained and chopped
1 tbsp. dried cranberries
3 oz. cooked skinless lean turkey breast, chopped
1/4 cup chopped romaine lettuce

Directions:
Combine all ingredients for the stuffing in a microwave-safe bowl sprayed with nonstick spray, and stir until thoroughly mixed. Microwave for 30 seconds. Use a fork to break up the mixture. If needed, microwave for another 15 seconds, until no longer liquid-y. Set aside to cool. Lay tortilla on a plate and warm in the microwave for 10 - 15 seconds. Spread dressing onto the tortilla, and sprinkle chopped orange segments and dried cranberries down the center of the tortilla. Top with turkey, stuffing, and lettuce. Wrap tortilla up tightly like a burrito, folding the sides in first, and then rolling it up from the bottom.

MAKES 1 SERVING
Serving Size: 1 wrap (entire recipe)
Calories: 326
Fat: 5.5g
Sodium: 624mg
Carbs: 43g
Fiber: 14g
Sugars: 11g
Protein: 37g
POINTS® value 6*

Butternut Squash Fries
PER SERVING (1/2 of recipe): 125 calories, <0.5g fat, 158mg sodium, 33g
carbs, 3g fiber, 6g sugars, 3g protein POINTS® value 2*

Ingredients:
1 butternut squash (about 2 pounds)
1/8 tsp. coarse salt
Optional: additional coarse salt

Directions:
Preheat oven to 425 degrees. Slice the ends off the squash, and then cut it in half widthwise. Peel squash with a vegetable peeler or carefully with a knife. Cut the round bottom piece in half lengthwise and remove seeds. Using a crinkle cutter or a knife carefully cut squash into spears/French-fry shapes. (For exact nutritional, measure out and use 20 oz.) Pat spears firmly with paper towels to absorb excess moisture. Sprinkle evenly with salt. Lay spears out on a layer of paper towels, and let stand for at least 5 minutes, to allow the salt to draw out any excess moisture. Then pat with paper towels again. If you like, sprinkle with additional salt. Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and then lay spears flat on it. Bake in the oven for 20 minutes, and then carefully flip spears. Bake for about 20 minutes longer, until tender on the inside and crispy on the outside.

MAKES 2 SERVINGS

ROASTED ASPARAGUS WITH PARMESAN
Ingredients:
1lb. fresh asparagus
2tbsp. crisco pure olive oil
salt
freshly ground black pepper
grated Parmesan cheese

Instructions:
Heat oven to 450 degrees, trim asparagus, snapping off tough ends. Drizzle 1 tablespoon olive oil over the center of a rimmed baking sheet, spread asparagus evenly in the pan, in a single layer. Drizzle with the remaining tablespoon of olive oil; sprinkle with salt and freshly ground black pepper. Roast 5 minutes for crisp-tender asparagus, 8 minutes for softer asparagus. Transfer asparagus to serving dish. Sprinkle with Parmesan cheese; serve immediately.

3 WAYS WITH CANNED BEANS~

BLACK EYED PEA SALAD
Toss rinsed black eyed peas, cut up plum tomatoes, sliced red onion and mixed salad greens with a Dijon vinaigrette. Sprinkle with crumbled crisp bacon and toasted pecans.

SKILLET PORK & BEANS
Fry pork chops; remove to a plate. Add rinsed white beans and canned diced tomatoes with green chiles to pan. Cover and simmer 5 minutes; add pork chops.

PIZZA PATTIES
Mash rinsed red kidney beans from a 28-oz can. Mix with a beaten egg, 1/4 cup dried bread crumbs and 1 tsp Italian seasoning; makes 4 patties. Pan fry until hot and crusty. Top with heated marinara sauce and grated Parmesan.

Sweet 'n Salty Caramel Cocoa
Ingredients:
2 packets Swiss Miss Sensible Sweets Diet Hot Cocoa Mix
3 tsp. fat-free caramel dip, divided
1/4 cup Fat Free Reddi-wip
2 dashes ground sea salt
1 dash Splenda No Calorie Sweetener or granulated sugar

Directions:
Empty both cocoa packets into a mug. Add 1 cup very hot water, and mix until powder has dissolved. Add 2 tsp. caramel dip, and stir until it melts into the hot cocoa. Place the remaining tsp. caramel dip in a small microwave-safe dish, and heat for 10 seconds. Stir until smooth and pourable. Then top cocoa with Reddi-wip and drizzle the caramel on top. Sprinkle the whole thing evenly with the salt and Splenda.

Serving Size: 1 cup with whipped topping (entire recipe)
Calories: 120
Fat: 0g
Sodium: 643mg
Carbs: 25g
Fiber: 2g
Sugars: 16.5g
Protein: 3.5g
POINTS® value 2*

Turkey Burger
Ingredients:
1 small light hamburger bun
1 plain lean turkey burger patty
1 slice 2% milk Swiss cheese
1/2 cup sliced baby bella mushrooms
2 small lettuce leaves
2 tomato slices
Optional: pickles, ketchup and mustard

Directions:
Split bun in half, and toast lightly. Place the lettuce and tomato slices on the bottom half of the bun. If you like, add a few pickle chips, a squirt of ketchup, and/or some mustard. Set aside. Cook turkey patty in a pan sprayed with nonstick spray. Once cooked, remove patty from the pan, add it to the bottom half of the bun, and top it with the slice of Swiss while the burger is still hot. Remove the pan from heat and re-spray it with nonstick spray. Over medium heat, cook the mushroom slices until tender (about 3 minutes), stirring occasionally. Place the mushrooms over the cheese-topped patty. Top with the other half of the bun.

Serving Size: 1 burger (entire recipe)
Calories: 305
Fat: 11.5g
Sodium: 578mg
Carbs: 22g
Fiber: 4g
Sugars: 4g
Protein: 32g
POINTS® value 6*

Cold Sesame Noodles
Ingredients:
1 package House Foods Tofu Shirataki, Spaghetti Shape
1 tbsp. plus 1 tsp. reduced-fat peanut butter
2 tbsp. light soymilk
2 tbsp. chopped scallions
1/2 tbsp. light or low-sodium soy sauce
1/2 tsp. sesame seeds
1/8 tsp. minced garlic
1 no-calorie sweetener packet

Directions:
Rinse and drain noodles well. Pat dry with paper towels. Place noodles in a microwave-safe bowl, and microwave for 1 minute. Drain excess liquid from noodles,and pat them again until thoroughly dry. Cut noodles into spaghetti-length pieces. Set aside. In a separate small dish, combine peanut butter, soymilk, soy sauce, sesame seeds, garlic and sweetener. Mix well. Feel free to season this sauce to taste with salt. Pour sauce over noodles. Mix thoroughly. Top with chopped scallions and mix again. Allow to chill in the fridge.

Serving Size: 1 bowl (entire recipe)
Calories: 198
Fat: 10g
Sodium: 494mg
Carbs: 19g
Fiber: 6g
Sugars: 4g
Protein: 9g
POINTS® value 4*

Crispy Chicken Salad
Ingredients:

For Salad
4 cups mixed greens
2 Roma tomatoes, 1 diced and 1 chopped into wedges
1/4 cup crumbled fat-free feta cheese
2 slices extra-lean turkey bacon
1 tsp. reduced-fat Parmesan-style topping

For Crispy Chicken
3 oz. raw boneless skinless lean chicken breast
1/4 cup Fiber One bran cereal
1 tbsp. fat-free liquid egg substitute
2 tsp. reduced-fat Parmesan-style grated topping
1/4 tsp. Italian seasoning
1/4 tsp. garlic powder
Optional: salt, to taste

For Dressing
2 tbsp. fat-free ranch dressing
1/4-1/2 tsp. freshly ground black pepper
1 tsp. reduced-fat Parmesan-style topping
dash garlic powder

Directions:
Cook bacon according to package instructions. Once cool,chop into small pieces and set aside. In a small dish, combine all ingredients for dressing, adjusting pepper to taste. Mix well and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Place half of the crumbs in a small dish, and reserve the other half for the next time. To the dish with the crumbs, add 2 tsp. Parm-style topping, the Italian seasoning, and 1/4 tsp. garlic powder. Mix well, making sure to break up any clumps of Parm. Pour crumb mixture onto a plate and set aside. Lay chicken breast flat between 2 pieces of plastic wrap, pound until evenly flat and about 1⁄2 inch thick. Place on a small plate. Pour egg substitute over chicken. Flip chicken and make sure both sides are evenly coated with egg substitute. Lay chicken breast in the plate of breadcrumbs and flip to coat the piece evenly. Bring a pan sprayed with nonstick spray to medium-high heat. Cook chicken for 4-5 minutes per side, until cooked through. Let cool slightly, and then slice chicken into 1/2-inch-wide strips. In a large bowl, toss your greens and diced tomatoes. Top with feta, bacon pieces, chicken strips, and tomato wedges. Sprinkle with 1 tsp. Parm-style topping, serve with dressing

Serving Size: 1 salad (with dressing)
Calories: 334
Fat: 5.75g
Sodium: 1,096mg
Carbs: 33g
Fiber: 10g
Sugars: 9g
Protein: 40g
POINTS® value 6*

Caramel Apple Frappe
Ingredients:
1 Jell-O Sugar Free Creamy Caramel Pudding Snack
1/2 cup apple cider (plain, not sparkling)
1/4 cup freeze-dried apple pieces (like Gerber Graduates Apple Mini Fruits)
1/4 cup fat-free vanilla ice cream
1/4 tsp. cinnamon
1/8 tsp. vanilla extract
1 cup crushed ice or 5-8 ice cubes
2 tbsp. Fat Free Reddi-wip

Directions:
Place all ingredients except for Reddi-wip into a blender. Blend until smooth,
and then pour into a nice tall glass. Top with Reddi-wip.

Serving Size: 1 shake with whipped topping (entire recipe)
Calories: 199
Fat: 1g
Sodium: 250mg
Carbs: 45g
Fiber: 2g
Sugars: 23.5g
Protein: 2.5g
POINTS® value 4*

Egg Mug Florentine
PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs,
<0.5g fiber, 2.5g sugars, 15g protein, POINTS® value 2*, MAKES 1 SERVING

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1/2 cup chopped fresh spinach
1 tsp. Dijonnaise
1 tsp. plain fat-free yogurt
Squirt of lemon juice

Directions:
To make your sauce, stir to combine Dijonnaise, yogurt, and lemon juice in a
small dish. Set aside. Spray a large microwave-safe mug lightly with nonstick spray. Add just the spinach and microwave for 30 seconds. Blot excess liquid from spinach. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce.

The Egg Mug Classic
PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein, POINTS® value 2*, MAKES 1 SERVING

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg
substitute and cheese and stir. Microwave for about a minute. Stir gently,
and then microwave for another 30 - 45 seconds, until scramble is just set.

Egg Mug Burger-rama
PER SERVING (entire mug): 175 calories, 0.5g fat, 995mg sodium, 14g
carbs, 4g fiber, 6g sugars, 30g protein, POINTS® value 3*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One slice fat-free American cheese, chopped
One Boca Original Meatless Burger
1 tbsp. ketchup

Directions:
Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large
microwave-safe mug lightly with nonstick spray. Add egg substitute, chopped
Boca patty, and cheese, and stir. Microwave for about a minute. Stir gently,
and then microwave for another 30 - 45 seconds, until scramble is just set.
Stir, top with ketchup.

Quesadilla

Ingredients:
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 slice center-cut bacon with about 20 calories per slice
1/2 cup thinly sliced red and green bell peppers
1/4 cup sliced onion
1/4 cup shredded fat-free cheddar cheese
2 tbsp. canned black beans, rinsed and drained
2 tbsp. fat-free sour cream, divided
2 tbsp. salsa
1 tbsp. salsa verde

Directions:
Cook bacon according to package directions, either in a pan with nonstick spray or the microwave. Once cool enough to handle, roughly chop and set aside. Bring a medium-large pan (at least the size of the tortilla) sprayed with nonstick spray to medium heat. Add peppers and onion and cook until softened, about 3 minutes. Add egg substitute and scramble until fully cooked. Transfer mixture to a bowl and set pan aside to cool. Add bacon, beans, 1 tbsp. sour cream, and salsa verde (not the regular salsa) to the egg-scramble bowl. If you like, add cilantro as well. Lightly mix and set aside. Clean and dry the pan, spray with nonstick spray, and bring to medium-high heat. Place tortilla flat in the pan and sprinkle evenly with cheese. Spoon egg mixture over one half of the tortilla, fold the other half over the mixture to form the quesadilla, and then press down with a spatula to seal. Cook until both sides are crispy, about 2 minutes per side. Plate your quesadilla and cut it into triangles. Top with salsa and 1 tbsp. sour cream.

MAKES 1 SERVING
Serving Size: entire quesadilla
Calories: 291
Fat: 5g
Sodium: 1,377mg
Carbs: 37g
Fiber: 15g
Sugars: 8.5g
Protein: 35g
POINTS® value 5*

Chicken Kebabs
PER SERVING (two kebabs): 285 calories, 3g fat, 432mg sodium, 21.5g
carbs, 5g fiber, 10g sugars, 44g protein POINTS® value 5*, MAKES 2 SERVINGS

Ingredients:
12 oz. raw boneless skinless lean chicken breast, cut 1 1/2 inches
2 red bell peppers
1 large (or 2 small) yellow summer squash
1 onion
1/4 cup plain fat-free yogurt
1 tsp. lemon juice
1/4 tsp. curry powder
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. salt
dash paprika

Directions:
In a medium sealable container, combine yogurt, lemon juice, curry powder,
garlic powder, onion powder, salt, and paprika, and stir well. Add chicken
and coat completely. Cover container and refrigerate for at least 1 hour. Meanwhile, cut peppers, onion and squash into chunks equal in size to the chicken cubes. If using wooden skewers, soak four in water for 20 minutes to prevent burning. Skewer the chicken and veggies alternately onto four skewers, packing the pieces together tightly. Spray grill lightly with nonstick spray, and bring to medium high heat. Grill kebabs for 5 minutes with the grill cover down. Then carefully flip kebabs with long barbecue tongs. With the grill cover down, grill for another 5 - 7 minutes, until chicken is cooked through. Once cool enough to handle, pull chicken and veggies off the sticks and eat!

Apple Cinnamon Muffins
PER SERVING (1 muffin with topping): 127 calories, 2.5g fat, 325mg sodium,
24.5g carbs, 2.5g fiber, 10g sugars, 3g protein, POINTS® value 2*, MAKES 4 SERVINGS

Ingredients:
For Muffins
1 cup peeled and chopped Fuji apples
1/2 cup whole-wheat flour
1/4 cup light vanilla soymilk
2 tbsp. sugar-free pancake syrup
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. Splenda No Calorie Sweetener
2 tbsp. brown sugar
1 1/2 tbsp. light whipped butter or light buttery spread, room temperature
3/4 tsp. baking powder
1/2 tsp. cinnamon
1/2 tsp. vanilla extract
1/4 tsp. salt
For Topping
1 tbsp. brown sugar
1 tsp. Splenda No Calorie Sweetener
1/4 tsp. cinnamon
1/2 tsp. light whipped butter or light buttery spread, room temperature
Dash salt

Directions:
Preheat oven to 400 degrees. In a small bowl, mix together all ingredients for topping except butter. Then add butter and gently stir until small crumbs form. Set aside. In a medium bowl, combine all of the dry ingredients (flour, Splenda, brown sugar, baking powder, cinnamon, and salt). Mix well. In a large mixing bowl, combine all of the wet ingredients (soymilk, syrup, egg substitute, butter, and vanilla extract). Using a whisk, mix until thoroughly blended. Don't worry if butter bits do not break up completely. Add dry ingredients to the large bowl with the wet ingredients. Mix until completely blended, and then fold in the apples. Line four cups of a muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute batter among the four cups. Sprinkle topping mixture evenly over batter in the cups. Bake in the oven for 18 - 20 minutes, until a toothpick inserted into the center of a muffin comes out clean.