Apple brown betty

• 5 large golden delicious apples, peeled and thinly sliced (about 2 lbs)
• 1 cup of light apple juice or apple cider
• 3 tbsp brown sugar
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• 3 tbsp unsalted butter
• 3 slices whole-wheat bread or enough to make about 2 cups of crumbs
• 2 tbsp crushed graham cracker
• 3 tbsp chopped walnuts or pecans

Preheat oven to 350 degrees.

Combine the apples, apple juice/cider, 1 tbsp brown sugar, vanilla, 1/2 tsp of the cinnamon in a large saucepan over medium-high heat. Cook, stirring occasionally, until the apples are tender but still retain their shape, about 10 minutes. Stir in 1 tbsp of the butter until melted, remove from the heat and transfer the apple mixture to a 9 inch pie plate or a ceramic dish.

Place the bread in the food processor and process until crumbs are formed, about 15 seconds. Melt the remaining 2 tbsp butter in the microwave for 20 seconds. Toss the crumbs, graham cracker, nuts, remaining 2 tbsp brown sugar, and remaining 1/2 tsp of cinnamon. Scatter the crumb mixture on top of the apples and bake for 30 minutes or until the topping is crisped and lightly browned. Serve with fat free redi-whip or fat free yogurt. Enjoy!

Tuscan Vegetable Soup

• 2 (15oz) cans low-sodium canellini beans, drained & rinsed
• 1 tbsp olive oil
• 1/2 large onion, diced (about 1 cup)
• 2 carrots, diced
• 2 stalks celery, diced
• 1 small zucchini, diced
• 1 clove garlic, minced
• 1 tbsp chopped fresh thyme chopped or 1 tsp dried
• 2 tsp chopped fresh sage leaves or 1/2 tsp dried (optional)
• 1/2 tsp salt
• 1/4 tsp fresh ground pepper
• 32 oz low-sodium fat free chicken or vegetable broth/stock
• 2 (14.5 oz) cans low-sodium/no salt added fire roasted tomatoes w/garlic
• 1 (8oz) can no salt added tomato sauce
• 2 cups chopped baby spinach leaves
• 1/3 cup Parmesan cheese (optional)

In a small bowl mash half of the beans with a masher or the back of a spoon, set aside.

Heat the oil in a large soup pot/dutch oven over medium-high heat. Add the onion, carrots, celery, zucchini, garlic, thyme, sage, salt/pepper, and cook stirring occasionally until the vegetable are tender, about 5-7 minutes.

Add the broth/stock, tomato sauce, and tomatoes with the juice and bring to a boil and cook for about 5-7 minutes. Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 5 minutes more.

Serve topped with Parmesan cheese and corn bread muffins, if desired.

S'mores Frozen Samich

• 1 sheet chocolate graham cracker
• 1/4 cup fat free cool whip, thawed from frozen
• 1 tsp mini semi-sweet chocolate chips
• 8 miniature marshmallows

THIS IS ONE SERVING:

Break graham cracker sheet into two squares, set aside. In a small bowl, lightly stir together cool whip, chocolate chips, and marshmallows. Don't over stir. Place one graham cracker square on a plate, and top with the cool whip mixture. Lightly place the other square on top. Freeze until solid, about 1 hour. Store in the freezer until ready to serve. Enjoy!

Old-Fashioned Salisbury steak with mushroom gravy

• 1 lb extra-lean ground beef (5% or less)
• 1/2 tsp salt
• 2 slices light whole-wheat bread, torn into small pieces
• 1 onion, finely chopped
• 1 tsp of liquid smoke
• 1 1/2 tbsp Worcestershire sauce
• 1 tbsp olive oil
• 1/2 cup sliced mushrooms
• 1 tbsp AP flour
• 1 cup reduced-sodium/fat free beef broth
• Spices: Tony's, lemon pepper, garlic powder

Spray a broiler pan rack with cooking spray and preheat the broiler.

Combine the beef, salt, bread, half the chopped onion, liquid smoke, 1 tbsp of the Worcestershire sauce, spices (I used a couple of dashes of each), in a large bowl until well mixed. Shape the meat mixture into four 4x3 inch oval patties. I formed 3 :) Place the patties on the broiler pan rack 6 inches from the heat. Broil until an instant-read thermometer inserted into the center registers 160 degrees for medium, about 13 minutes, turning once halfway through cooking time.

Heat the oil in a medium nonstick skillet over medium-high heat. Add the mushrooms and the remaining onions. Cook, stirring occasionally, until the mushrooms are tender, about 8 minutes. Stir in the flour and cook 1 minute, stirring constantly. Add the broth and remaining Worcestershire sauce and bring a boil. Add the patties to the skillet and bring to a simmer and cook until the sauce bubbles and thickens and the patties are heated through, about 2-3 minutes. Make sure to coat with the sauce. I served this with baked rosemary home fries and corn.

Rosemary Taters: about 2-3 medium russet potatoes peeled, washed, diced. 2 tbsp olive oil. 1 tsp dried rosemary. Spices: Tony's, salt & pepper. In a large bowl toss all of the above ingredients. Transfer the potatoes to a cookie/baking sheet sprayed with cooking spray and bake at 375 for about 20-30 minutes until golden, turning every 8-10 minutes.

Peach French Toast Bake

• cooking spray
• 1 large whole-wheat baguette (about 8 ounces) I used whole wheat bread
• 4 whole eggs
• 4 egg whites
• 1 cup of low fat milk (I used skim)
• 1 tsp vanilla extract
• 1 tsp lemon extract
• 5 cups sliced peaches, fresh or frozen
• 1/2 lemon, juiced, about 1 1/2 tsp
• 4 tbsp brown sugar
• 1/4 tsp ground cinnamon
• 1/3 cup of golden raisins (optional)

Spray a 9x13 baking pan with cooking spray. Slice the bread/baguette into 1/2 inch slices and arrange the slices in a single layer in the baking pan. Whisk together the eggs, egg whites, milk, vanilla/lemon extract. Pour the egg mixture over the bread in the pan. Press down to make sure the bread is fully soaked. In a medium bowl, toss the peaches (and raisins) with the lemon juice and 1 tbsp of the brown sugar. Scatter the peach slices evenly on the top of the bread. Combine the remaining brown sugar and cinnamon and sprinkle over the top. Cover and refrigerate overnight.
Preheat the oven to 350 degrees. Uncover and bake for 40 minutes.
Top with a dollop of vanilla yogurt, a drizzle of maple syrup or honey and serve with a side of Canadian bacon or turkey bacon. Enjoy!

Mexican Tortilla Pizza

• 4 corn tortillas, or whole-wheat tortillas (6-inches in diameter)
• 1/2 cup black bean dip or refried beans ( I used fat free refried beans)
• 1 large tomato, seeded and diced
• 1 cup shredded green cabbage
• 1/2 cup salsa (only if your using refried beans in the can)
• 1 tsp taco seasoning (only if your using refried beans in the can)
• 1/2 cup shredded sharp cheddar cheese

Preheat the oven to 400 degrees.

I spiced up the refried beans but if your using the bean dip, it has enough spices. Refried beans in the can seem to be a little bland to me.
Mix the beans with the salsa and taco seasoning. Set aside. Place the tortillas onto a baking sheet and spread 2 tbsp of the bean mixture on the top of each tortilla. Top with tomato, cabbage, and about 2 tbsp of cheese and bake for 10 minutes. You can also top with green onions and serve with light sour cream. I made mine a double decker and served with Spanish rice without butter. Enjoy!

Egg Salad Wrap

• 8 hard boiled eggs
• 4 tsp mayonnaise
• 1 tsp Dijon mustard
• 2 tbsp of chopped chives
• salt & pepper
• 1 green or red bell pepper, cut into strips
• 12 thin slices of red onion
• shredded lettuce
• wheat tortilla

Dice 4 whole eggs and 4 egg whites and put into a small bowl. Add the mayonnaise and mustard and stir with a fork, mashing somewhat for desired consistency. Don't be tempted to add more mayo :) Stir in the chives, and add the salt/pepper to desired taste. Place the tortilla on a plate and spread about 2-3 tbsp of the egg mixture in the middle. Top with bell pepper, onion, and lettuce. Fold into a wrap sandwich. I had this with a regular Wendy's chili that only has about 220 calories and 6 grams of fat. Very satisfying meal. Enjoy!

Crispy baked chicken fingers with honey-mustard dipping sauce

• 1 1/4 lb boneless, skinless chicken breast, cut across into 1/2 inch pieces
• 1/2 cup low fat buttermilk
• cooking spray
• 4 cups whole-grain corn cereal (corn/wheat chex or cornflakes)
• 1/4 tsp salt
• ground pepper
• honey-mustard sauce, recipe follows

Preheat oven to 400 degrees.

Combine the chicken and buttermilk in a shallow dish. Cover and chill for 15 minutes.

Spray a baking sheet with cooking spray. Put the cereal in a sealed plastic bag and crush with a rolling pin or your hand. Transfer crumbs to a shallow dish. Season the chicken with the salt and pepper. Dip each piece of chicken in the cereal to fully coat and arrange on the baking sheet. Bake until cooked through, about 8-10 minutes. Leave the chicken on the baking sheet to cool slightly. It will become crispier. Enjoy with the honey-mustard dipping sauce. I served it along side some chicken broth mashed taters and corn with "I cant believe it's not butter" spray. Enjoy!

Honey-Mustard dipping sauce:

• 1/2 cup Dijon mustard
• 1 tbsp mayonnaise
• 3 tbsp honey

In a small bowl, stir together the mustard and mayonnaise until smooth. Stir in the honey. Serve.

Maple-Mustard Chicken Thighs with Home fries & green beans

• 4 large bone-in chicken thighs, skin removed (about 1 1/2 lbs)
• 2 tbsp grainy french mustard
• 2 tbsp Dijon mustard
• 1 clove minced garlic
• 1/2 tsp dried marjoram
• 2 tbsp maple syrup

Preheat oven to 375 degrees.

Rinse chicken and pat dry. Combine the mustard, garlic, marjoram and maple syrup in a small bowl. Arrange chicken in a glass baking dish. Spread about 1 1/2 tbsp of the mustard mixture evenly on top of each chicken thigh, being careful to cover as much of the surface as possible to form a "crust". Bake for 45-50 minutes, or until mustard mixture has formed a crust and is slightly hardened, and juices run clear when the chicken is pierced. Enjoy!