Baked Apple and Pear Compote
1 Red Delicious Apple, Peeled and Cut in 1” Slices
2 Granny Smith Apples, Peeled and Cut
2 Firm, Ripe Bartlett Pears, Peeled and Cut
Splenda to Taste
1 ½ t. Lemon Rind, Grated
1 ½ t. Fresh Lemon Juice
1/8 t. Allspice
Dash Nutmeg, Grated Place one oven rack on lowest rung. Preheat oven to 450. Spray shallow baking pan with non-stick spray. Combine all ingredients in a large bowl and toss until it is all coated. Spread in pan in one even layer. Bake on lowest rung until fruit is tender and the top is browned ~ About 25 minutes. Serve warm with or without a T of Fat Free Cool Whip.
Each ½ C. serving equals 1 Fruit and 20 extra calories.(60 calories)

 

Laurie’s Blueberry Pancakes
1/3 cup cottage cheese
1/4 cup oatmeal 1 egg + 1 egg white
1/8 t. baking powder,
1/8 t. vanilla Dash of cinnamon,
sweetener if desired
¼ cup blueberries

Blend all ingredients except the blueberries in a blender until smooth. Pour batter into the pan toss a few blueberries on each pancake. Makes 2 to 3 pancakes. Each serving equals  1 starch   1 entrée   ½ fruit

 

Healthy Creamy Dressing
3 tablespoons low fat cottage cheese
½ cup low fat buttermilk
¼ cup onion, chopped
1 small garlic clove
½ cup cilantro, fresh
½ small jalapeno, without seeds
salt and pepper Put all ingredients in food processor or blender. Using two tablespoons as a serving this will make about five or six servings. This will count as 20 extra calories. You could use the cottage cheese and buttermilk as a start to different creamy dressing like adding fresh basil instead of cilantro pesto dressing.   

Thai Glazed Chicken Lettuce Wraps
1 pound chicken breast
Montreal Seasoning, for grilling chicken
Pam spray (Olive Oil) flavor
1 tablespoons ginger root, minced
1 cloves garlic, minced
1 large red bell pepper, seeded, and sliced
1 cup shredded cabbage, or broc slaw
3 scallion, chopped at angle
1 teaspoon Thai garlic chili pepper sauce
1 tablespoon Major Grey Chutney
2 cups basil leaves, loosely packed
1 tablespoon fish sauce
½ cucumber, seedless
1 head Boston lettuce, leaves separated

Heat large skillet to hot. Add Pam, and then chicken which Has been cut into strips. Cook chicken 2 minutes, stirring constantly. Add the ginger, garlic, pepper strips, cabbage, scallions and stir-fry another 2 minutes. Add Thai sauce and chutney, toss 1 minute, then add basil and wilt leaves. Add fish sauce and stir to coat. Transfer cooked chicken and vegetables to bowl. Place spoonfuls of chicken into a piece of lettuce with cucumber and fold lettuce to eat, like a taco. Serves 4, Counts as 1 entrée, 1 vegetable plus 20 extra calories.

 

Rosemary Skewered Chicken

1 ounces chicken breast, cut into cubes
1 large stalk of rosemary
garlic powder
salt and pepper
Take most of the rosemary off the skewer, leaving a small portion of herb at the top. Poke the chicken on the skewer until all 4 oz. are on. Season well and place on a grill (350°) or grill pan over medium high stove heat. Cook about 2-3 minutes per side. Let rest. Chicken takes on the rosemary flavor. Counts as one entrée serving.

 

Savory Mushroom Dressing
In a small saucepan cook 2 1/2 Tbsp. of chopped onions and 2 1/2 Tbsp. of shredded carrot in 2 Tbsp. low fat chicken broth. When the onions are translucent, stir 1/2 cup chopped fresh mushrooms, 1/2 cup diced celery, 2 teaspoons chopped parsley, a pinch of sage, majoram and rosemary, salt and pepper to taste. Add 1 slice of toasted and crumbled whole wheat bread. Place dressing mixture in a small casserole dish and bake uncovered for about 30 minutes in a 350 degree oven.
Equals 2 Vegetables 1 Starch