Prep time: About an hour

Serves: 4

Ingredients:

-          One and a half to two pounds of split chicken breasts

-          One or two sprigs of dried and crushed thyme

-          Non-stick spray coating

-          ¼ of a teaspoon of garlic salt

-          Two tablespoons of nonfat milk

-          1/8 of a teaspoon of ground white pepper

-          Two tablespoons of onion powder

-          1/8 of a teaspoon of crushed red pepper

-          1/8 of a teaspoon of freshly ground black pepper

Directions:

1. Rinse chicken and pat it dry.
2. Cut off the skin and discard.
3. Spray a 13×9x2 inch baking dish with your nonstick cooking spray.
4. Arrange the chicken in a dish – meat side up.
5. Brush lightly with milk.
6. In a small mixing bowl, pour in your onion powder, garlic salt, white pepper, black pepper, red pepper and thyme.
7. Mix the ingredients together and sprinkle over the chicken.
8. Bake in an 375 degree oven for 45 minutes (or until the chicken is cooked all the way through).
9. Serve and enjoy!

A common misconception is that if you’re not a vegetarian, then it’s pointless to eat vegetarian meals. This, of course, is a very ignorant way of thinking and is also detrimental in regards to you enjoying some really delicious dishes. You’re missing out! Don’t believe us? Go ahead and whip up this amazing asparagus polenta recipe and then come on here and tell us differently.

Prep time: About a half hour

Serves: 6

Ingredients:

-          Six ounces of Portobello mushrooms, sliced thin

-          Eight ounces of asparagus, cut into one inch portions

-          One or two teaspoons of olive oil

-          One package (usually about 16 ounces) of prepared Italian herb polenta

-          One cup of water

-          One ounce of sun-dried tomatoes (absolutely NOT the kind in oil), sliced

-          ¼ to ½ a cup (about one to two ounces) of shredded Parmesan cheese

Directions:

1. Sautee your mushrooms and asparagus in the oil in a large skillet for two to three minutes.
2. Cook (while covered) asparagus until it is crispy-tender (usually takes about five minutes).
3. Mash up the polenta in a medium-sized sauce pan.
4. Mix in the water and cook over a medium heat, whisking until it is smooth and hot (usually takes about five minutes, also).
5. Stir in the mushrooms, sun-dried tomatoes and asparagus.
6. Spoon mixture into a shallow casserole or quiche dish and sprinkle with Parmesan cheese.
7. Bake at 425 degrees for about 20 minutes, or until cheese is browned and polenta is puffed.
8. Serve hot or warm and enjoy!

Prep time: 20-25 minutes

Serves: 2

Ingredients:

-          Two apples

-          One tablespoon of raisins

-          Orange juice

-          A pinch of ground cinnamon

-          Optional: Low-fat, sugar-free vanilla ice cream

Directions:

1. Peel and core the apples.
2. Coat with orange juice on the outer surface and stuff with raisins.
3. Sprinkle on the cinnamon.
4. Preheat the oven to 350 degrees.
5. Place the apples in Pyrex baking cups and bake for about 25-30 minutes, or until a fork pierces the surface easily.
6. Serve them warm (optional: with low-fat, sugar-free vanilla ice cream) or cold — they’re equally delicious either way!
7. Enjoy!

Prep time: About 10 minutes

Serves: 4

Ingredients:

-          One pound of sea scallops

-          1/3 of a cup of seasoned bread crumbs

-          Two tablespoons of fresh lemon juice

-          One tablespoon of olive oil

-          ½ lemon, cut into wedges

-          ¼ of a cup of light tartar sauce (optional)

Directions:

1. Preheat the broiler.
2. Prepare the broiler pan with a nonstick spray.
3. Roll the scallops in the bread crumbs (lightly).
4. Place on the prepared pan and drizzle lemon juice and olive oil over them.
5. Broil for about two minutes on each side.
6. Serve immediately with lemon wedges and a light tartar sauce (if you want).
7. Enjoy!

Prep time: 20 minutes

Serves: 6

Ingredients:

-          One pound of fresh green beans, both rinsed and cut into two inch pieces

-          One dry envelope of Golden Onion soup mix

-          One cup of water

-          Three tablespoons of butter or margarine

-          1/3 of a cup of slivered almonds, toasted

-          Three tablespoons of freshly grated Parmesan cheese

-          1/8 of a teaspoon of paprika

Directions:

1. Combine green beans, water and onion soup mix into a medium sauce pan.
2. Bring to a boil and then reduce heat to medium-low, cooking until tender (about 15 minutes).
3. Drain green beans.
4. Stir in butter or margarine, toasted almonds and cheese.
5. Spoon onto serving dish and sprinkle with paprika for garnish.
6. Enjoy!

Prep time: 10 minutes

Serves: 6

Ingredients:

-          Three pounds of spaghetti squash, halved length wise and seeded

-          Two tablespoons of butter, melted

-          ¼ of a cup of chicken broth

-          Two tablespoons of freshly chopped parsley

-          ¼ of a teaspoon of salt

-          1/8 of a teaspoon of coarse black pepper

Directions:

1. Place the squash, cut side down, in a microwavable safe dish.
2. Add in two tablespoons of water.
3. Cover dish tightly with plastic wrap and microwave on 100% power for 25 to 30 minutes, or until squash is tender.
4. Let stand for five minutes.
5. Carefully remove plastic wrap and pull out squash strands with a fork.
6. Place in a large bowl.
7. Mix up butter, broth, salt and pepper and parsley.
8. Add in the squash.
9. Serve.
10. Enjoy!

Prep time: About 15 minutes

Serves: 6

Ingredients:

-          Veggie oil cooking spray

-          Two teaspoons of finely chopped and fresh root of ginger

-          One clove of finely chopped garlic

-          One and a half cups of small broccoli florets

-          Two medium sized carrots – thinly sliced

-          One small onion, sliced into rings

-          ¾ of a cup of low-sodium chicken broth

-          One tablespoon of corn starch

-          One tablespoon of water, cold

-          One can of sliced water chestnuts, drained and rinsed (usually about 8 ounces)

-          One cup of sliced mushrooms

-          One tablespoon of oyster sauce

Directions:

1. Spray a 12-inch skillet with cooking spray and heat over a medium flame/setting.
2. Add in ginger and garlic and stir-fry for about one minute (or until lightly browned).
3. Add in broccoli, onion and carrots and stir-fry for one minute longer.
4. Stir in the broth and cook for about three minutes (or until the carrots are crispy-tender).
5. Mix in the cornstarch and water and stir.
6. Cook, stirring for about ten seconds or until everything is thickened.
7. Add the water chestnuts, mushrooms and oyster sauce and cook for another 30 seconds.
8. Serve (and enjoy!) hot.

Prep time: Just five minutes!

Serves: 6

Ingredients:

-          One cup of brown, long-grain rice, dry

-          Two cups of water

-          Two tablespoons of almonds, slivered

-          Two tablespoons of lemon zest (or, optionally: Zesto)

-          One cube of chicken bouillon

Directions:

1. In a medium sized sauce pan, bring the water and bouillon to a boil.
2. Add in the rice and cook according to rice instructions on the package.
3. Drain if necessary.
4. Add in almonds and lemon zest.
5. Let stand a few minutes before fluffing with a fork.
6. Serve and enjoy!

Prep time: 15-20 minutes

Serves: 2

Ingredients:

-          Two hard-cooked eggs, cooled under running water

-          One tablespoon of fat-free sour cream

-          Two teaspoons of reduced-fat mayonnaise

-          ¼ of a teaspoon of Dijon mustard

-          ¼ of a cup of celery, chopped fine

-          Two slices of reduced-fat whole wheat bread

-          Paprika for garnish (optional)

-          A pinch of salt (optional)

Directions:

1. Cut each egg in half and carefully remove the yolks.
2. Discard one yolk.
3. In a small bowl, mash up the remaining egg yolk and add the sour cream, pickled relish, salt (optional), mustard and mayonnaise.
4. Stir to mix it all up well and then add in the celery.
5. Chop up the egg whites and stir them into the yolk mixture.
6. Spread the mixture on each slice of bread.
7. Serve open-faced and should you so desire, garnish with a soft sprinkling of paprika.
8. Lettuce and tomato also optional.
9. Enjoy!

Prep time: About 15 minutes

Serves: 4

Ingredients:

-          Two cups of ready-made and shredded coleslaw mix

-          ¼ of a cup of non-fat or light mayonnaise

-          One tablespoon plus one teaspoon of mango chutney

-          Four whole-wheat flour tortillas

-          Eight ounces of thinly sliced and roasted chicken or turkey breast

-          12 fresh spinach leaves (or four Boston or Bibb lettuce leaves)

Directions:

1. Combine the coleslaw mix, mayo and chutney and toss to mix well. Set this mixture aside.
2. Warm the tortillas according to package directions.
3. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla – leaving a one and a half inch margin on the right and left sides.
4. Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture, followed by the spinach or lettuce.
5. Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling.
6. Cut each wrap in half and serve immediately.
7. Enjoy!