4 − 3 to 4 ounce lean pork chops, well−trimmed
1 cup low−fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt

Allow pork chops to soak in buttermilk (in refrigerator) for at least one hour. In a small bowl combine bread crumbs and remaining spices.

Preheat oven to 425F and spray a cookie sheet with non−stick spray oil. Spread mixture onto wax paper and dip each pork chop in crumb mixture.
Place chops on prepared cookie sheet and bake for 20 to 25 minutes, or until chops are no

Three Cheese Baked Ziti

15 ozs. fat−free cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat−free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low−fat mozzarella cheese, shredded

Preheat oven to 350.
Prepare a 13 x 9" pan with cooking spray; set aside. In a mixing bowl, combine cottage
cheese, eggs, and parmesan cheese; set aside.

In another mixing bowl, combine cooked pasta, pasta sauce, and salt.

1/2 cup reduced−calorie or light mayonnaise
1 1/2 cups plain non−fat or low−fat yogurt
4 scallions, chopped
1/4 cup fresh lime juice
2 cloves garlic, minced
One 10−ounce package frozen chopped spinach, thawed, drained, and squeezed dry
Raw vegetables for serving

In a bowl, combine all of the ingredients except the raw vegetables.
Cover and refrigerate for 30 minutes to allow the flavors to blend.

Serve with cut raw vegetables

1 pie crust, baked
2 cups prepared pumpkin
1 cup cold skim milk
2 pkg. Instant Vanilla Pudding mix, sugar free
1 tsp. allspice
1 tsp. cinnamon
1/2 tsp. ground cloves
8 oz. low−fat cream cheese, softened
1 tbs. sugar
1 tbs. milk
8 oz. cool whip, Lite

Bake pie crust until browned and allow to cool. Mix together pumpkin, allspice, cloves, cinnamon, 1 cup milk, and pudding mixes. Mix well.

Combine softened cream cheese, sugar, and milk. Stir until smooth and add 1 1/2 cups cool whip. Spread cream cheese mixture in bottom of prepared cooled crust.

1 15−ounce Hormel Turkey With Beans, 99% Fat−Free Chili
1 8 oz. package fat−free cream cheese
1 cup reduced fat shredded sharp cheddar cheese

Allow the cream cheese to soften completely to room temperature.
Spread the cream cheese on the bottom of a shallow casserole type dish. Next, evenly spread the chili over the cream cheese.
Lastly, sprinkle the shredded cheese over the chili.

Bake at 350F for 20 to 25 minutes or until heated through.

Serve hot with baked tortilla chips.

1/2 lb. lean ground beef
5 whole pita breads (6")
1 can (16 oz.) fat-free refried beans
1 cup chunky salsa
1/2 cup shredded reduced-fat Mexican cheese blend
5 tbsp. fat-free sour cream
2 green onions, sliced

In a nonstick skillet, cook beef over med. heat until no longer pink; drain.
Place pitas on a baking sheet. Spread with refried beans; top with beef, salsa and cheese. Broil 4" from the heat for 3-5 min. or until cheese is
just melted.
Top with sour cream and onions.

1 15−ounce Hormel Turkey With Beans, 99% Fat−Free Chili
1 8 oz. package fat−free cream cheese
1 cup reduced fat shredded sharp cheddar cheese

Allow the cream cheese to soften completely to room temperature.
Spread the cream cheese on the bottom of a shallow casserole type dish. Next, evenly spread the chili over the cream cheese.

Lastly, sprinkle the shredded cheese over the chili.

Bake at 350F for 20 to 25 minutes or until heated through.

Serve hot with baked tortilla chips.

Chili

2 bacon slices
1 cup chopped carrot
1 cup chopped, seeded, poblano chiles
1 cup chopped onion
2 tablespoons minced, seeded jalapeno peppers
1/2 teaspoon ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat−free chicken broth
5 cups diced, peeled, baking potato
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups 1% milk
3/4 cup shredded Monterey Jack cheese
1/2 cup shredded reduced−fat sharp cheddar cheese
2/3 cup sliced green onions

In a dutch oven, cook bacon until crisp. Reserve 1 tablespoon drippings in pan, remove bacon and set it aside.

4 Boneless, skinless chicken breasts
1/2 cup diced low fat boiled ham
1/2 cup shredded low fat Swiss cheese
1/8 teaspoon minced garlic
2 tablespoons white wine
salt/pepper to taste
8 oz. plain low fat yogurt
1 tablespoon milk
1 cup crushed seasoned bread crumbs

Combine ham, Swiss cheese, garlic, wine, salt and pepper in a bowl to make a filling.

Preheat oven to 350F.
Rinse chicken with cold water and pat dry with paper towels. Cut a slit in the side of each breast to form a pocket.
Stuff each pocket with 1/4 of filling. Press to close or secure with wooden picks.

1 − 28 ounce jar tomato pasta sauce
1/2 cup water
2 cans (15 ounce) black beans, rinsed and drained
1 3/4 cups low fat ricotta cheese
1 egg
12 uncooked lasagna noodles
2 1/2 cups shredded skim mozzarella cheese

Preheat oven to 375F.
Over low heat, simmer tomato sauce, water, and black beans. Meanwhile, in a small bowl, combine ricotta cheese and
egg. Set aside. Using a 9 X 13 inch baking dish, place 1 cup of the bean/sauce mixture on the bottom of the dish.

1 pound elbow macaroni
15 oz. low fat ricotta cheese
1 3/4 cups skim milk
1/2 cup egg substitute
2 teaspoons brown mustard
1 −2 teaspoons Tabasco sauce
1/2 teaspoon salt
1/4 teaspoon ground pepper
2 cups shredded low fat cheddar cheese
2 cups torn fresh spinach leaves
1/4 cup grated Parmesan cheese
1/4 cup fine bread crumbs
1 teaspoon paprika

Preheat oven to 375F. Spray a 9 X 13 or 3 quart baking dish with nonstick spray oil. Cook macaroni according to package directions.

10 boneless skinless chicken breast (about 2 1/2 lbs.)
3/4 cup low−fat yogurt
1/2 chopped fresh basil
2 teaspoons cornstarch
1 cup bread crumbs
2 tablespoons grated Parmesan cheese

Arrange chicken in single layer in baking dish.
Combine yogurt,basil and cornstarch; mix well and spread over chicken. Combine bread crumbs with Parmesan and sprinkle over chicken.(If making in advance, cover and refrigerate for up to 6 hours.)

Bake chicken in 375 degrees oven for 30 minutes or until

4 oz. fat-free cream cheese
1/2 C. fat-free cottage cheese
1 Tbsp. chopped green onion
2 tsp. fresh squeezed lemon juice
3/4 tsp. salt
1/2 tsp. chopped fresh dill weed.
1/8 tsp. ground black pepper
1 Cucumber peeled, seeded and coarsely chopped

Fresh veggies for to serve

Process cream-cheese, cottage cheese, green onion, lemon juice, salt, dill weed and black pepper n food processor until smooth. Add cucumber and pulse . Process until blended. Cover and chill for 2 hours to allow flavors to blend.
Serve with fresh vegetables

Yields about 2 Cups of dip

3 cups raw cabbage, shredded
8 ounces canned hearts of palm
16 ounces tangerine sections
1/3 cup fat-free honey Dijon salad dressing

In a large bowl, combine cabbage, hearts of palm (cut in strips), and tangerine sections (also known as mandarin oranges). Toss with the dressing.

Serves 8

NUTRITIONAL VALUES
Calories: 47
Fat: 0 g
Carbohydrates: 11 g
Protein: 2 g

Recipe compliments of The Biggest Loser

2 pounds small potatoes, preferably heirloom
1 cup chopped celery
2 ounces smoked ham, sliced into strips
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh chives, or scallions
2 tablespoons chopped fresh mint, or dill
3/4 cup nonfat buttermilk
1 tablespoon lemon juice
1 tablespoon peanut or canola oil
1/2 teaspoon salt
Freshly ground pepper, to taste
2 large hard-boiled eggs, (see Tip), peeled and coarsely chopped

1/8 cup low-fat marinara or tomato-basil sauce
1 medium whole grain pita (about 5" diameter)
1/8 cup shredded fat-free or low-fat mozzarella cheese (see note)
8 slices (½ ounce total) lean turkey pepperoni
Fresh basil

Spread the sauce on top of the pita. Sprinkle the cheese over the sauce. Distribute the pepperoni slices on top of the pizza. Bake in a toaster oven until the cheese has melted. Garnish with fresh basil. Note: Using low-fat mozzarella cheese will increase the calories to 200 and the grams of fat to 6.

Makes 1 (5¨) pizza

24 low fat Graham crackers (about 1 box)
2 small boxes Fat-Free, Sugar-free instant Vanilla Pudding mix
3 cups Skim milk
1 (8 oz.) container Fat-free Cool Whip
1 small box Fat-Free, Sugar-free instant Chocolate Pudding mix
1 ½ cup Skim milk

Place 8 Graham crackers in bottom of 9 x 13 baking dish.

Mix Vanilla pudding and 3 cups of Skim milk, let sit for 2 minutes.
Gently fold in Cool Whip. Pour half of the Vanilla pudding mixture over Graham crackers.
Top with another 8 more Graham crackers. Pour remaining Vanilla pudding mixture.
Top with the last 8 Graham crackers.