Oct 10, 2022
Nutrition Information Serves: 8 Calories : 215 Protein: 6.4g Carbohydrate: 30.6g Fat: 7.7g Sodium: 55.4mg Fiber: 3.9g Calcium: 22.2mg Iron: 1.7mg Ingredients 8 ounces whole-wheat pasta, uncooked (or about 4 cups cooked) 4 cups chopped vegetables (such as 1 cup cucumber, 1 cup bell pepper, ½ cup corn, 1 cup tomatoes, ½ cup green onions)…
Sep 29, 2022
Nutrition Information Serves 2 Calories: 60 Protein: 3.9g Carbohydrate: 4.5g Fat: 3.4g Sodium: 67mg Fiber: 1.3g Calcium: 95mg Iron: 0.5mg Ingredients 1 zucchini, sliced into ½ inch rounds 3 tablespoons Monterrey Jack cheese, shredded ¼ cup bell pepper, chopped (optional) Preparation Arrange zucchini slices on a microwave safe plate. Sprinkle with cheese and bell pepper.…
Sep 16, 2022
Ingredients: 6-8 medium peaches, sliced 1/3 cup margarine 1/3 cup flour 1 cup uncooked quick oats ½ cup brown sugar ½ teaspoon cinnamon ½ teaspoon nutmeg Directions: Spray an 8-inch square glass baking dish with cooking spray and arrange peaches on bottom. Melt margarine in a small glass dish in microwave for 45 seconds. Mix…
Sep 9, 2022
Top the fruity peanut butter French toast with more fresh strawberries, if desired. 100% whole wheat breads are made with whole grains and will have more fiber per serving than “multi-grain” or plain “wheat” breads. Ingredients: 2 slices whole wheat bread 3-4 whole strawberries, sliced thinly 1 tablespoon peanut butter 1/2 cup skim milk 1 whole…
Sep 2, 2022
Ingredients: 2 cups of heart healthy baking mix 2/3 cup fat free milk ½ cup reduced fat cheddar cheese, shredded 2 tablespoons butter, melted 1/8 teaspoon garlic powder Directions: Heat oven to 450°F. Stir baking mix, milk, and cheese until dough forms. Drop 9 spoonful of dough onto ungreased baking sheet. Bake 8-10 minutes or…
Aug 26, 2022
Nutrition Facts Serving Size– 2 pieces Calories: 250 Protein: 11g Total Fat: 8g Fiber: 4g Sodium: 400mg You can use any fruit combinations for this recipe like fresh apples or halved grapes. Try using corn tortillas instead of whole wheat tortillas. Add cilantro, pepper jack cheese or jalapeños to add some spice! Ingredients: 4 medium…
Aug 17, 2022
Summer spaghetti is a lightened up version of the family favorite, made with chicken, fresh tomatoes and plenty of seasonal vegetables. Serve over regular pasta or a vegetable pasta. PREP TIME 10 minutes COOK TIME 20 minutes TOTAL TIME 30 minutes INGREDIENTS 2 teaspoons extra-virgin olive oil 1 small onion, diced small (about 1 cup)…
Aug 4, 2022
These muffins can be made in regular muffin cups, or they can be made in the small kid-sized, mini muffin cups. These muffins are relatively low in calories and fat, and are a good source of dietary fiber. Ingredients: 2 cups Cheerios cereal 3/4 cup flour 1/2 cup whole wheat flour 1/3 cup brown sugar…
Jul 27, 2022
Nutrition Facts Serving size– 1 cookie Calories: 227 Protein: 6g Total Fat: 6g Sodium: 77mg Fiber: 4g These could be made into smaller, bite-size cookies. Other favorite dried fruits can be substituted for the cranberries or raisins. Cinnamon has been shown to lower blood sugar levels Ingredients: Cooking spray 1 large banana, mashed (½ cup)…
Jul 21, 2022
Ingredients: 1 (6oz) vanilla yogurt 1 cup multigrain cheerios 2 bananas, sliced or other fresh fruit, such as strawberries, kiwis Directions: In two parfait glasses or cups, alternate layers of yogurt, cereal and fruit. Serve immediately. Makes 2 parfaits. Adapted from Pillsbury Fast & Healthy Meals for Kids
