1 pound Beef round steak -- boneless
2 tablespoons Oil -- cooking
Garlic clove -- minced
8 ounces Mushrooms, fresh -- sliced
Cucumber -- chopped
Green pepper -- strips
Onion -- sliced *
1 teaspoon Italian seasoning
1 teaspoon Salt -- seasoned
1/8 teaspoon Pepper, red -- ground
Tomatoe -- large **
8 ounces Spinach leaves -- fresh

2 large potatoes
1/2 teaspoon salt
1 tablespoon vegetable oil
1/8 teaspoon paprika

Preheat oven to 450 F degree.

Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.
Just before cooking, turn onto paper towel and pat dry.

Spread pieces in one layer of a shallow baking pan. Sprinkle with the vegetables oil.
Shake pan to spread oil evenly over potatoes.

Bake 30-40 mins, turning frequently, until gold brown.Empty potatoes onto paper towels.
Sprinkle with salt and paprika.

1 cup flour
1/2 cup finely chopped PLANTERS Slivered Almonds
1/4 cup margarine, melted
1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened
1/2 cup powdered sugar
2 cups thawed COOL WHIP Sugar Free Whipped Topping, divided
2 pkg. (1.4 oz. each) JELL-O Chocolate Fat Free Sugar Free Instant Pudding
3 cups cold fat-free milk

Heat oven to 350ºF.

Mix flour, nuts and margarine; press onto bottom of 13x9-inch pan. Bake 15 min. or until lightly browned. Cool.

Beat cream cheese and sugar with mixer until well blended. Stir in 1 cup COOL WHIP; spread over crust.

4 C. zucchini, grated and drained
2 C. rice, cooked
1 1/2 C. mozzarella cheese, grated
1 1/2 C. Parmesan cheese, grated
2 eggs
1 pound hamburger
1 medium onion, chopped
2 cloves garlic, chopped
1 (15 1/2-oz.) jar spaghetti sauce or homemade sauce
-
Preheat oven to 400 degrees.
In a large bowl, combine zucchini, rice, 1/2 of the cheeses, and the eggs.

Press the zucchini mixture into the bottom of a greased 13x9x2-inch baking dish.
Bake until mixture is lightly browned (about 15 minutes). In a large skillet, brown hamburger.

Pulse the following in food processor until smooth:

2 (16 ounce) cans drained cannellini beans,
1/4 cup plain yogurt,
1/4 cup olive oil,
1/4 cup lemon juice,
2 tablespoons fresh dill,
1 teaspoon cumin,
2 teaspoons hot paprika.

Season with Salt and pepper.
Garnish with dill and paprika.

-Recipe by: Sunny Anderson of Food Network's "Cooking For Real"

5 cups fresh cauliflowerets
1 garlic clove, minced
3 tablespoons fat-free milk
3 tablespoons reduced-fat mayonnaise
1/2 teaspoon salt
1/8 teaspoon white pepper

Directions
Place 1 in. of water in a large saucepan; add cauliflower and garlic. Bring to a boil.
Reduce heat; cover and simmer for 10-15 minutes or until tender.
Drain; transfer to a small bowl. Add the milk, mayonnaise, salt and pepper; beat until blended.
If desired, shape into individual molds by packing 1/2 cup at a time into a 2-in. biscuit cutter.

Yield: 4 servings.

1/4 cup Italian-seasoned bread crumbs (I used Panko bread crumbs--peg)
1/4 cup grated Parmesan cheese
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon black pepper
2 tablespoons fat-free milk
2 small zucchini, cut into 1/4-inch slices

Preheat the oven to 425°F.
Coat an oven-proof wire rack with nonstickcooking spray then place on a baking sheet.

In a medium bowl, combine the bread crumbs, Parmesan cheese, garlic powder, salt, and black pepper.
Place the milk in a shallow bowl.

1/2 cup chopped walnuts
1 tsp vanilla
1/2 cup fat free milk
1/2 tsp cinnamon
2 cups all purpose baking mix or Bisquick
2 bananas, peeled, mashed
3 eggs
6 tbs salted butter or margarine
1 cup sugar or Splenda

Heat oven to 350°.
In bowl, beat baking mix, sugar, cinnamon, butter, milk, eggs and vanilla 2 min.
Add bananas and nuts, pour into greased and floured loaf pan.
Bake 50 min. or until done.
Let cool in pan 5 min. Remove from pan.

Makes 10 servings.

1/3 cup(s) all-purpose flour
1/4 tsp table salt
1/8 tsp cayenne pepper
3 oz buttermilk
1/2 cup(s) cornflake crumbs
1 pound(s) Chicken, breast, raw, without skin & bone, four 4-oz pieces

Instructions
Preheat oven to 365ºF. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside.
Combine flour, salt and cayenne pepper together in a medium-size bowl.
Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.
Roll chicken breast halves in flour mixture and evenly coat each side.

1 banana
6 oz. light (reduced sugar) fat-free peach yogurt, frozen (This is one container of Yoplait)
6 oz. (1 can) Dole Pine-Orange-Banana juice

Put all ingredients into blender. Blend until smoothie consistency is reached!
If drink is too thick, add orange juice.

1 3/4 cups pumpkin, canned -- chilled
12 ounces evaporated skim milk -- chilled
1 1/2 cups orange juice
1/2 cup banana -- sliced
1/3 cup brown sugar, packed

Place all ingredients in blender and blend well. If desired, serve over ice and sprinkle with cinnamon.

Serves 6.

1 cup orange juice
1 cup raspberry yogurt
1 cup vanilla frozen yogurt
1/2 frozen banana (chunks)
1 1/2 cup frozen raspberries

Pour all liquid ingredients into the blender. Add all frozen ingredients.
Blend at MIX setting for 30 seconds then blend at SMOOTH setting until smooth.
While the machine is running, move the stir stick around counter-clockwise to aid mixing.

Serve immediately.

Each recipe serves 3-5.

10 oz frozen raspberries (in light syrup, thawed)
1 cup peach nectar
1/2 cup buttermilk
1 Tbsp. honey
Place all ingredients in a blender and process until smooth.

Serves 2.

1 pkt Weight Watchers Vanilla Smoothie
1 cup cold skim milk
1/2 cup fresh or frozen raspberries
5 ice cubes

Crush ice cubes in blender. Add smoothie mix and milk and blend. Add raspberries and frappe.
If needed, add a packet or two of sugar substitute.

Serves 1.

1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 cup washed, stemmed raspberries
honey to taste

Place all the ingredients in a blender.
Blend on high speed until smooth.

1 cup milk
½ cup natural yogurt
1 cup raspberries
sugar or honey to taste.

Blend all ingredients on high until smooth.
Pour into glasses.

2 1/2 cups orange juice
1 1/2 cups frozen raspberries
1 cup raspberry sherbet

Pour all liquid ingredients into the blender. Add all frozen ingredients.
Blend at MIX setting for 30 seconds then blend at SMOOTH setting until smooth.

While the machine is running, move the stir stick around counter-clockwise to aid mixing.

Serve immediately.

Each recipe serves 3-5.

2 C. Pineapple Juice
2 ripe med. bananas, peeled & sliced
2 (8 oz.) cartons vanilla yogurt
1 C. fresh or frozen strawberries
¼ C. wheat germ (opt.)
1 T. vanilla extract

Combine all ingredients in blender.
Whir until smooth. (For small blender, do ½ at a time.)

Makes 4 drinks.

Strawberry Pineapple Smoothie

3/4 bag frozen unsweetened whole strawberries
4 cups Dole pineapple juice
1 cup orange juice (fresh-squeezed or Tropicana Pure Premium recommended)
1 1/2 cups lowfat vanilla yogurt, frozen

Put all ingredients into blender. Blend well, stopping to stir when necessary, until smoothie consistency is
reached!

1 cup orange sherbet (or substitute frozen yogurt)
1 cup fresh strawberries, trimmed
1 1/3 cups pineapple chunks, fresh or canned in juice and drained
1 1/2 cups sparkling mineral water

Blend first 3 ingredients in a food processor until smooth; add mineral water until blended.

Serves 4

1 strawberry/mango yogurt (any kind will do)
1 cup fresh strawberries, cut up (or you can use any kind of fruit that's in the yogurt you desire)
½ cup of sugar
1 cup chopped ice cubes

Combine the strawberries (or any kind of fruit) and sugar in the blender and mix on second speed into a liquid.
Add the yogurt and blend until mixed thoroughly.
Add the ice a little at a time until it's completely mixed.

Enjoy!

½ cup lowfat or nonfat plain yogurt
½ cup tangerine juice
½ cup frozen, unsweetened strawberries, unthawed
1 tablespoon sugar, or to taste

In a blender whirl all ingredients together 30 seconds to 1 minute until smooth and frothy.
Makes 1 serving; about 1 - ½ cups.

1 banana
4 slices fresh or frozen peaches
4 fresh or frozen strawberries
10 ounces apple juice or cider
1/8 teaspoon cinnamon

Place all ingredients in blender. Blend until SMOOTH!
Pour into chilled glass and garnish with fruit and a dash of cinnamon.

Serves 2.

1 Banana
1 1/2 cup Dannon Vanilla Yogurt (fat free)
3/4 cup frozen peaches
1 whole frozen strawberry container
1 tablespoon orange juice concentrate
Place all ingredients in blender, add ice to fill blender and blend.

Serves 2.

1 C Plain yogurt
1 Small Banana
1 Tblsp. Frozen orange juice
Sugar or honey, to taste
4 Ice cubes

Place all ingredients into blender or food processor. Whirl until smooth.
Variations:
Instead of banana, use l cup cubed melon, l/2 cup fresh or frozen berries, l/2 cup pineapple, l peeled and chopped kiwifruit or l/2 peeled and cored apple.

Yield: 2 Servings

Most Americans are not getting the recommended 25 grams of fiber each day. With Fiber One cereal, it's easier than -ever to increase your daily fiber intake.

Try using these 10 simple tips to help reach your fiber goals.

**Try Fiber One's 80 Calorie Cereal with 10 Grams of Fiber.

1) Scan for Bran

Look for “bran,” “whole grain” and “whole wheat” on product packages and ingredient labels. These ingredients can help boost fiber intake.

¾ cup Fiber One® 80 Calories = 10g fiber

2) Grab the Whole Food

4 cups low fat vanilla yogurt (I used fat free vanilla yogurt and blackberries)
3 cups berries, like blueberries, strawberries, raspberries, blackberries, mashed
1 cup sugar (I used Splenda)

Mix all ingredients together in a bowl. Cover and chill until very cold.
Freeze in an ice cream freezer following manufacturer's instructions. Serve immediately or transfer to a freezer container and freeze...
Makes 6 cups or 6 servings.

1 cup powdered sugar
1 cup natural-style, reduced-fat creamy peanut butter (such as Smucker's)
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (14-ounce) can fat-free sweetened condensed milk
12 ounces frozen fat-free whipped topping, thawed
2 (6-ounce) reduced-fat graham cracker crusts
20 teaspoons fat-free chocolate sundae syrup

Combine powdered sugar, peanut butter, and cream cheese in a large bowl; beat with a mixer at medium speed until smooth.