Creamy Tropical Shakes

Prep: 10 min.

• 2 oranges, peeled and quartered
• 2 bananas, peeled
• 2 cups green or red seedless grapes
• 12 ice cubes, crushed
• 2 tsp. honey
• 1/2 cup green or red seedless grapes, extra

Place first 3 ingredients in a blender or food processor and process until smooth. Add ice cubes and honey and blend. Pour into glasses. Sprinkle with extra grapes as a garnish, if desired.

Per serving: calories 193, fat 1.1g, 5% calories from fat, cholesterol 0mg, protein 2.2g, carbohydrates 49.0g, fiber 4.7g, sugar 41.9g, sodium 5mg, diet points 3.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 3.1, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.2, Very lean meat protein: 0.0

Mango Shake

Prep: 5 min.

• 1 freshly pitted mango, or 1/4 cup frozen mango juice
• 2 cups 1% milk
• 1 small ripe banana, peeled
• 2 ice cubes

Place all ingredients in a blender and blend until foamy.

Per serving: calories 149, fat 1.7g, 10% calories from fat, cholesterol 5mg, protein 4.9g, carbohydrates 31.1g, fiber 2.7g, sugar 27.3g, sodium 64mg, diet points 3.1.

Dietary Exchanges: Milk: 0.6, Vegetable: 0.0, Fruit: 1.7, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

Chicken-Broccoli Muffins Bearnaise

Prep: 5 min, Cook: 10 min.

• 3/4 bearnaise sauce packet
• 4 English muffins, split, toasted and buttered
• 11 ounces boneless skinless chicken breast halves, cooked and sliced
• 7 ounces broccoli florets, cooked and drained

Prepare sauce according to package directions. Top each muffin half with chicken, broccoli, and bearnaise sauce.

Per serving: calories 250, fat 2.6g, 9% calories from fat, cholesterol 45mg, protein 24.6g, carbohydrates 31.5g, fiber 3.0g, sugar 2.9g, sodium 486mg, diet points 5.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.5, Fruit: 0.0, Bread: 1.9, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 2.3

Apple Carrot Salad

Prep: 15 min, plus chilling time.

• 1 lb. carrots, peeled and shredded
• 2 large tart apples, peeled and shredded
• 1/2 cup raisins
• 2 Tbs. lemon juice
• 2 Tbs. honey
• 1/2 tsp. vanilla extract
• 1 cup plain yogurt

Combine carrots, apples and raisins in a medium bowl. Whisk together lemon juice, honey, vanilla and yogurt in another bowl. Pour yogurt dressing over apple mixture and chill.

Per serving: calories 250, fat 2.7g, 9% calories from fat, cholesterol 8mg, protein 4.4g, carbohydrates 57.3g, fiber 7.3g, sugar 47.9g, sodium 71mg, diet points 4.3.

Dietary Exchanges: Milk: 0.2, Vegetable: 2.3, Fruit: 2.2, Bread: 0.0, Lean meat: 0.0, Fat: 0.4, Sugar: 0.5, Very lean meat protein: 0.0

Broccoli with Breadcrumbs

Prep: 10 min, Cook: 15 min.

• 1 lb. broccoli florets
• 2 tsp. unsalted butter
• 1/2 cup seasoned breadcrumbs
• 2 Tbs. parsley, finely chopped

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-6 minutes or until bright green and tender. Drain and transfer to a serving dish. Keep warm. Melt butter in a heavy nonstick skillet over medium heat. Add breadcrumbs and stir until butter is absorbed. Sprinkle broccoli with breadcrumbs and parsley. Toss lightly.

Per serving: calories 104, fat 2.7g, 22% calories from fat, cholesterol 5mg, protein 5.6g, carbohydrates 16.4g, fiber 4.0g, sugar 2.5g, sodium 428mg, diet points 2.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.2, Fruit: 0.0, Bread: 0.7, Lean meat: 0.0, Fat: 0.4, Sugar: 0.0, Very lean meat protein: 0.0

Blue Corn Muffins

Prep: 10 min, Cook: 15 min.

• 1 egg, lightly beaten
• 1 cup lowfat milk
• 1/2 tsp. vanilla extract
• 2 Tbs. vegetable oil
• 1/2 cup blue or yellow cornmeal
• 3/4 cup flour
• 1/4 cup sugar
• 1-1/2 tsp. baking powder
• 1/2 tsp. salt optional

Preheat oven to 400°F. Combine egg, milk, vanilla, oil and cornmeal in a mixing bowl. Mix thoroughly. Let stand 10 minutes. Sift remaining ingredients together in another bowl. Add to cornmeal mixture. Mix thoroughly, without overworking. Fill greased muffin tins 2/3 full with batter. Bake 15 minutes, or until tester comes out clean when inserted in center of muffin. Cool 3 minutes in pan before turning muffins out.

This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only.

Per serving: calories 96, fat 3.1g, 29% calories from fat, cholesterol 16mg, protein 2.3g, carbohydrates 14.9g, fiber 0.6g, sugar 5.3g, sodium 17mg, diet points 2.6.

Dietary Exchanges: Milk: 0.1, Vegetable: 0.0, Fruit: 0.0, Bread: 0.6, Lean meat: 0.1, Fat: 0.5, Sugar: 0.2, Very lean meat protein: 0.0

Banana Breakfast Shake

Prep: 5 min.

• 1 quart plus 2 cups lowfat milk
• 4 bananas, without peel, medium, frozen
• 2 tsp. vanilla extract
• 1 tsp. almond extract
• 1/2 tsp. cinnamon

Place all ingredients in a blender. Blend until smooth.

Per serving: calories 321, fat 4.7g, 13% calories from fat, cholesterol 15mg, protein 13.9g, carbohydrates 58.9g, fiber 4.4g, sugar 49.9g, sodium 187mg, diet points 6.5.

Dietary Exchanges: Milk: 1.8, Vegetable: 0.0, Fruit: 2.8, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

Berry-Banana-Peach Smoothie

Prep: 5 min.

• 4 cups lowfat blueberry yogurt
• 2 cups peach nectar
• 4 ripe bananas

Mix all ingredients in a blender and then serve.

Per serving: calories 478, fat 3.7g, 7% calories from fat, cholesterol 10mg, protein 12.8g, carbohydrates 105.1g, fiber 5.2g, sugar 95.5g, sodium 154mg, diet points 9.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 3.7, Bread: 0.0, Lean meat: 0.0, Fat: 0.5, Sugar: 2.5, Very lean meat protein: 0.0

Apple Banana Surprise With Yogurt

Prep: 10 min, Cook: 10 min, plus freezing time.

• 1-1/4 large bananas, peeled and cut into 1/2 inch slices
• 1-1/4 lbs. apples, cored, peeled and cut into small wedges
• 2 Tbs. plus 2 tsp. raisins
• 1/4 tsp. ground cinnamon
• 1/3 cup sugar
• 1/3 cup water
• 2/3 cup lowfat blueberry yogurt

Arrange banana slices on a platter and freeze 40 minutes. Combine apples with remaining ingredients, except yogurt, in a non-reactive saucepan over medium high heat. Bring to a boil. Reduce heat to low, stirring occasionally. Simmer until apples have lost their texture. Remove from heat and let cool slightly. Serve apples over frozen bananas and top with yogurt.

Per serving: calories 278, fat 1.4g, 4% calories from fat, cholesterol 2mg, protein 3.2g, carbohydrates 68.5g, fiber 5.8g, sugar 59.9g, sodium 28mg, diet points 5.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 3.1, Bread: 0.0, Lean meat: 0.0, Fat: 0.1, Sugar: 1.4, Very lean meat protein: 0.0

Fresh Fruit Salad

Prep: 15 min.

• 2 large peaches, sliced
• 2 cups blueberries, picked over
• 2 firm bananas, peeled and sliced
• 1/2 lb. Bing cherries, halved and pitted
• 2 cups fresh strawberries, hulled and halved
• 1/4 cup sugar
• 1/4 cup Grand Marnier or other orange liqueur (optional)
• 2 cups plain or vanilla nonfat yogurt

Combine fruit with sugar and Grand Marnier in a large bowl. Toss and transfer to a serving bowl. Serve with yogurt.

Per serving: calories 336, fat 2.5g, 6% calories from fat, cholesterol 2mg, protein 10.8g, carbohydrates 76.3g, fiber 8.7g, sugar 65.2g, sodium 100mg, diet points 5.7.

Dietary Exchanges: Milk: 0.7, Vegetable: 0.0, Fruit: 3.6, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.8, Very lean meat protein: 0.0

Tropical Tangy Fruit Salad

Prep: 10 min.

• 2 navel oranges, white pith discarded, cut crosswise into 1/4 inch slices
• 4 bananas, peeled and cut into 1/2 inch slices
• 1 mango, peeled, pitted and chopped
• 1 Tbs. lime juice
• 1/4 cup honey
• 1 cup plain lowfat yogurt

Combine oranges, bananas and mangos in a salad bowl. Add lime juice and toss. Combine honey and yogurt in another bowl. Pour over fruit and toss before serving.

Per serving: calories 412, fat 3.6g, 7% calories from fat, cholesterol 4mg, protein 7.4g, carbohydrates 100.8g, fiber 10.2g, sugar 84.7g, sodium 49mg, diet points 7.0.

Dietary Exchanges: Milk: 0.4, Vegetable: 0.0, Fruit: 5.3, Bread: 0.0, Lean meat: 0.0, Fat: 0.1, Sugar: 1.1, Very lean meat protein: 0.0

Sweet Raspberry and Banana Smoothie

Prep: 5 min.

• 4 cups fresh raspberries
• 4 bananas
• 4 cups skim milk
• 6 ounces vanilla lowfat yogurt
• 2 Tbs. plus 2 tsp. sugar

Combine all ingredients in a blender or food processor and process until smooth.

Per serving: calories 375, fat 2.5g, 6% calories from fat, cholesterol 6mg, protein 13.6g, carbohydrates 81.3g, fiber 12.6g, sugar 70.1g, sodium 156mg, diet points 5.7.

Dietary Exchanges: Milk: 1.0, Vegetable: 0.0, Fruit: 3.8, Bread: 0.0, Lean meat: 0.0, Fat: 0.2, Sugar: 1.1, Very lean meat protein: 0.0

No-Cook Fruit Kabobs

Prep: 10 min.

• 1 Jonathan apple, or other fresh apple
• 1 ripe banana
• 1 fresh peach
• 5 strawberries
• 5 kiwi fruit
• 4 skewers

Cut all the fruit into bite size pieces. Thread, alternating the fruit, onto skewers and serve.

Per serving: calories 145, fat 1.2g, 6% calories from fat, cholesterol 0mg, protein 1.9g, carbohydrates 36.1g, fiber 6.8g, sugar 27.6g, sodium 6mg, diet points 2.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 2.4, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

Peachy Fruit Salad

Prep: 10 min, plus chilling time.

• 2 peaches, sliced
• 1 cup pineapple chunks, drained
• 1-1/3 cups cantaloupe, scooped into balls
• 1 banana, sliced
• 2 cups strawberries, washed, hulled, and cut in half
• 1/4 cup Cointreau or other orange liqueur (optional)

Combine all ingredients in a bowl and chill.

Per serving: calories 126, fat 1.3g, 8% calories from fat, cholesterol 0mg, protein 2.0g, carbohydrates 31.3g, fiber 4.8g, sugar 25.2g, sodium 7mg, diet points 2.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 2.1, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

Berry Salad

Prep: 15 min, plus chilling time.

• 1/2 cup blueberries, picked over
• 1/2 cup raspberries
• 1 cup strawberries, hulled and halved
• 3 oranges, peeled, pith removed and flesh chopped
• 2 Tbs. fresh mint, chopped
• 3/4 cup plain yogurt
• 2 Tbs. honey
• 1-1/2 Tbs. orange juice
• 1/4 tsp. nutmeg

  Combine first 5 ingredients in a bowl. Mix remaining ingredients in another bowl. Chill until ready to serve. Serve berries topped with yogurt sauce.

  Per serving: calories 140, fat 2.0g, 12% calories from fat, cholesterol 6mg, protein 3.3g, carbohydrates 30.4g, fiber 4.9g, sugar 25.7g, sodium 24mg, diet points 2.5.
  
  Dietary Exchanges: Milk: 0.2, Vegetable: 0.0, Fruit: 1.3, Bread: 0.0, Lean meat: 0.0, Fat: 0.3, Sugar: 0.5, Very lean meat protein: 0.0

Tropical Tangy Fruit Salad

Prep: 10 min.

• 2 navel oranges, white pith discarded, cut crosswise into 1/4 inch slices
• 4 bananas, peeled and cut into 1/2 inch slices
• 1 mango, peeled, pitted and chopped
• 1 Tbs. lime juice
• 1/4 cup honey
• 1 cup plain lowfat yogurt

Combine oranges, bananas and mangos in a salad bowl. Add lime juice and toss. Combine honey and yogurt in another bowl. Pour over fruit and toss before serving.

Per serving: calories 412, fat 3.6g, 7% calories from fat, cholesterol 4mg, protein 7.4g, carbohydrates 100.8g, fiber 10.2g, sugar 84.7g, sodium 49mg, diet points 7.0.

Dietary Exchanges: Milk: 0.4, Vegetable: 0.0, Fruit: 5.3, Bread: 0.0, Lean meat: 0.0, Fat: 0.1, Sugar: 1.1, Very lean meat protein: 0.0

Single Guy's Fruit Cocktail with Ice Cream

Prep: 5 min.

• 1 lb. canned fruit cocktail
• 2 cups vanilla ice cream
• 1 Tbs. plus 1 tsp. sliced almonds

Serve fruit over a scoop of ice cream and topped with almonds.

Per serving: calories 197, fat 9.7g, 40% calories from fat, cholesterol 29mg, protein 3.6g, carbohydrates 28.7g, fiber 2.6g, sugar 25.6g, sodium 53mg, diet points 4.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.8, Bread: 0.0, Lean meat: 0.1, Fat: 1.6, Sugar: 1.3, Very lean meat protein: 0.0

Single Guy's Cinnamon Peach Snack

Prep: 5 min.

• 1 lb. canned sliced peaches
• 1 tsp. ground cinnamon
• 1 tsp. brown sugar
• 2 cups vanilla ice cream, or other ice cream or frozen yogurt

Top peaches with cinnamon and brown sugar. Serve with a scoop of ice cream.

Per serving: calories 181, fat 7.3g, 35% calories from fat, cholesterol 29mg, protein 3.3g, carbohydrates 27.5g, fiber 1.3g, sugar 26.1g, sodium 63mg, diet points 4.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 1.3, Sugar: 1.4, Very lean meat protein: 0.0

Country Style Green Beans

Prep: 5 min, Cook: 20 min.

• 1-1/2 lbs. green beans, ends trimmed
• 2 strips bacon or pancetta, cut crosswise into 1/2 inch strips
• 2 Tbs. chopped almonds

Place green beans in a steamer basket over boiling water. Cover pan and steam 10 minutes or until just tender. Sauté bacon 3-4 minutes, stirring frequently, in a heavy nonstick skillet over medium high heat until golden. Transfer bacon to paper towels to drain. Drain all but 1 tsp. drippings from skillet. Add green beans to skillet and sauté 4-5 minutes until lightly browned. Transfer to a bowl. Stir in bacon and almonds.

Per serving: calories 92, fat 3.6g, 31% calories from fat, cholesterol 3mg, protein 4.8g, carbohydrates 13.0g, fiber 6.2g, sugar 4.7g, sodium 73mg, diet points 1.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.2, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 0.0

Apple Salad

Prep: 10 min, Marinate: 20 min.

• 3 apples, cored and cubed
• 1/4 lb. seedless grapes
• 1 banana, thinly sliced
• 1 celery rib, finely chopped
• 1/2 lb. pineapple chunks, drained
• 1/4 cup chopped walnuts
• 1 Tbs. honey
• 1-1/2 cups vanilla yogurt

Combine all ingredients in a bowl. Let stand 20 minutes before serving.

Per serving: calories 299, fat 6.6g, 18% calories from fat, cholesterol 5mg, protein 8.1g, carbohydrates 58.0g, fiber 5.7g, sugar 49.6g, sodium 73mg, diet points 5.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.1, Fruit: 2.6, Bread: 0.0, Lean meat: 0.0, Fat: 1.2, Sugar: 1.2, Very lean meat protein: 0.2

Tropical Fruit Cup

Prep: 5 min, plus chilling time.

• 2 bananas, peeled and sliced
• 1/4 lb. grapefruit segments
• 1/2 lb. unsweetened pineapple chunks
• 1/2 lb. guava halves

Combine all ingredients in a bowl. Cover and chill 30 minutes.

Per serving: calories 148, fat 1.3g, 7% calories from fat, cholesterol 0mg, protein 1.8g, carbohydrates 36.9g, fiber 6.0g, sugar 28.4g, sodium 5mg, diet points 2.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 2.5, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

Frozen Fruit Treat

Prep: 10 min, plus freezing time.

• 1-1/4 cups strawberries
• 13 ounces crushed pineapple
• 3-1/4 bananas, cut in cubes
• 1/2 lb. frozen orange juice concentrate
• 1 cup water
• paper cup

Combine all ingredients in a blender or food processor. Blend or process until smooth. Pour into small paper cups and freeze. Serve partially defrosted.

Per serving: calories 265, fat 1.8g, 6% calories from fat, cholesterol 0mg, protein 3.5g, carbohydrates 65.9g, fiber 5.7g, sugar 56.7g, sodium 6mg, diet points 4.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 4.4, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

Honeyed Fruit

Prep: 5 min, Marinate: 15 min.

• 1 cup pineapple chunks
• 2 bananas, cut into 1 inch slices
• 2 oranges, peeled, white pith cut away and thinly sliced
• 1 cup red seedless grapes
• 1/2 cup plain yogurt
• 3 Tbs. honey

Combine all ingredients in a mixing bowl and mix thoroughly. Let stand 15-20 minutes before serving.

Per serving: calories 226, fat 1.9g, 7% calories from fat, cholesterol 4mg, protein 3.1g, carbohydrates 54.7g, fiber 4.6g, sugar 47.3g, sodium 17mg, diet points 4.3.

Dietary Exchanges: Milk: 0.1, Vegetable: 0.0, Fruit: 2.7, Bread: 0.0, Lean meat: 0.0, Fat: 0.2, Sugar: 0.8, Very lean meat protein: 0.0