Ingredients

• 2 cups cheerios
• 1 1/4 cups all-purpose flour
• 1/3 cup packed brown sugar
• 1 teaspoon baking powder
• 3/4 teaspoon baking soda
• 1 cup mashed very ripe bananas (2 to 3 medium sized)
• 2/3 cup fat-free milk
• 3 tablespoons vegetable oil
• 1 egg white

Nutritional Information

Serving size: (1 muffin)
Calories: 150
Fat: 4g

Here's How to Make It

• Preheat oven to 400°F, then spray 12 regular-sized muffin cups with cooking spray.
• Crush the cereal. In large bowl, stir together crushed cereal, flour, brown sugar, baking powder and baking soda.
• Stir in remaining ingredients until just moistened.
• Divide batter evenly among muffin cups and Bake 18 to 22 minutes (or until golden brown).
• Enjoy! Recipe makes 12 servings.
  
  

Light & Fit

Crust:

• 2 1/2 cups cheerios
• 1/4 cup no-trans-fat 68% vegetable oil spread stick
• 2 1/2 cups cheerios
  1/4 cup no-trans-fat 68% vegetable oil spread stick
• 3 tablespoons sugar

Filling & Topping

• 3/4 cup fat-free milk
• 1 teaspoon vanilla
• 1/2 cup coconut
• 2 cups fat-free whipped topping

The recepies are the same from this point on:

• 1 box (4-serving size) vanilla instant pudding and pie filling mix
• Toasted coconut, if desired

Fat Filled

Crust:
1 1/4 cups graham cracker crumbs
1/3 cup butter
3 tablespoons sugar

Filling & Topping:
1 cup milk
1/4 teaspoon vanilla
2/3 cup coconut
1 cup whipping cream plus 2 tablespoons sugar

Nutritional information (one slice)
Calories: 180
Fat: 7g

Nutritional information (one slice)
Calories: 290
Fat: 18g

Here's How to Make It

• Heat oven to 350°F. Place cereal in food-storage plastic bag and crush finely with rolling pin (or crush in food processor).
• In medium bowl, mix crushed cereal and sugar with fork. Stir in melted vegetable oil spread until well mixed. Press in bottom and up side of 9-inch glass pie plate and bake 20 minutes. Cool completely, about 30 minutes.
• In large bowl, mix milk, coconut milk and vanilla. With wire whisk, beat in pudding mix until well blended and slightly thickened.
• Stir in 1/2 cup coconut. Gently stir in 1/2 cup of the whipped topping. Spoon and spread pudding mixture evenly into crust. Refrigerate at least 4 hours or until set.
• Eat and enjoy! Recipe makes 10 servings.
  

• 1 1/3 cups fat free peach or vanilla yogurt
• 1 1/2 cups honey nut cheerios cereal
• 1 can (15 oz) sliced peaches in juice, drained
• 1 cup milk
• 1 banana, sliced
• 1/8 teaspoon ground cinnamon, if desired
  
  

Nutritional information (1 cup)
Calories: 220
Fat: 2.5g

Here's How to Make It

• In blender, place all ingredients. Cover and blend on high speed 10 seconds.
• Scrape down sides of blender, cover and blend about 20 seconds longer (or until smooth).
• Pour into 4 glasses and serve immediately.
  
  

Ingredients

• 1 medium onion, halved lengthwise and sliced
• 4 medium-size new potatoes (about 1 pound), cut into 1/4-inch-thick slices
• 2 cups baby carrots
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon pepper, divided
• 1/4 cup chicken broth
• 1/4 cup white wine*
• 1 teaspoon minced garlic
• 1/2 teaspoon dried thyme
• 1 teaspoon paprika
• 6 bone-in, skinned chicken thighs
  (about 1 1/2 to 1 3/4 pounds)
• Garnish: lemon slices

*Substitute: 1/4 cup white wine with 1/4 cup chicken broth if you prefer.

Nutritional Value

Carrots – are an excellent source of Vitamin A, which promotes healthy eyes.
Onions – contain few calories and little fat. They also provide minerals that enhance the way your body stores energy.
Potatoes – may be high in carbohydrates, but they are both fat and cholesterol free. Keep the skin, you’ll get more fiber that way!
Garlic – relaxes blood vessels and increases blood flow. Find out how!

Chicken thighs – can be a healthier option than red meat if you’re monitoring your diet, and buying chicken still on the bone will also save you money (boneless, skinless chicken is usually sold at a much higher price).

Here's How to Make It

• Place onion in a lightly greased 6-quart slow cooker; top with potatoes and carrots.
• Combine 3/4 teaspoon salt, 1/4 teaspoon pepper, broth, white wine, minced garlic, dried thyme, paprika, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper.
• Rub evenly over chicken thighs and arrange on top of vegetables.
• Cover and cook on Low for 8 hours (or until chicken and vegetables are tender). Garnish with lemon.
• Enjoy! Recipe makes 6 servings.
  

Light & Fit

• Omit mixed nuts
• 1 cup garlic-flavor bite-size fat-free bagel chips or regular-size fat-free bagel chips, broken into 1-inch pieces
• 3 tablespoons butter or margarine

The recipe is the same from this point on.

• 3 cups rice chex cereal
• 3 cups corn chex cereal
• 3 cups wheat chex cereal
• 1 cup bite-size pretzels
• 2 tablespoons Worcestershire sauce
• 1 1/2 teaspoons seasoned salt
• 3/4 teaspoon garlic powder
• 1/2 teaspoon onion powder
  

Fat Filled

• 1 cup mixed nuts
• 1 cup garlic-flavor bite-size bagel chips or regular-size bagel chips, broken into 1-inch pieces
• 6 tablespoons butter or margarine

Nutritional information (1/2 cup serving)
Calories: 80
Fat: 2g

Nutritional information (1/2 cup serving)
Calories: 140
Fat: 7g

Here's How to Make It

• In large microwaveable bowl, mix cereals, nuts, pretzels and bagel chips.
• Then, in a small microwaveable bowl, microwave butter uncovered for about 40 seconds (or until melted).
• Stir seasonings into butter and pour mixture over cereal mixture until evenly coated.
• Microwave uncovered for 5 to 6 minutes, stirring thoroughly every 2 minutes.
• Spread on paper towels, wax paper or cookie sheets to cool.
• Store in airtight container and enjoy a handful at a time!
  Recipe makes 24 servings.
  
  

Light & Fit

• 12 thin chocolate wafer cookies, crushed
• no butter
• 12 oz 1/3-less-fat cream cheese, softened
• 2 teaspoons vanilla
• 1 egg plus 1 egg white
• 1 oz bittersweet or semisweet baking chocolate plus 1/4 cup unsweetened baking cocoa
• 1/3 cup fat-free hot fudge topping

The recipe is the same from this point on.

• 12 foil baking cups
• 2/3 cup sugar
• Fresh raspberries if desired
  

Fat Filled

• 15 thin chocolate wafer cookies, crushed
• 1/4 cup butter
• 12 oz cream cheese, softened
• 1 teaspoon vanilla
• 2 eggs
• 4 oz bittersweet or semisweet baking chocolate
• 1/4 cup whipping cream plus 2 oz semisweet baking chocolate (for topping)

Nutritional information (one mini-cheesecake)
Calories: 200
Fat: 9g

Nutritional information (one mini-cheesecake)
Calories: 320
Fat: 21g

Here's How to Make It

• Heat oven to 325°F and place foil baking cups in each of 12 regular-size muffin cups. With the back of your spoon, press about a tablespoon of cookie crumbs in bottom of each foil cup.
• In large bowl, beat cream cheese with electric mixer until creamy.
• Beat in sugar and vanilla until fluffy and mix in cocoa, the whole egg and egg white until well blended.
• Stir in melted chocolate and divide cheese mixture evenly among crumb-lined foil cups.
• Bake 28 minutes or until set. Cool in pan on cooling rack for 15 minutes. Remove cheesecakes from pan then cool 15 minutes longer.
• Refrigerate about 1 hour (or until chilled).
• To serve, carefully remove foil baking cups and spread fudge topping on cheesecakes. Garnish with raspberries.
• Store cheesecakes covered in refrigerator.
• Eat and enjoy! Recipe makes 24 servings.
  
  

Light and Fit

• 1 3/4 pounds boneless beef chuck roast, trimmed of fat to 1 1/4 pounds lean beef stew meat
• 1/8 teaspoon salt
• 1 can (14.5 oz) diced tomatoes, undrained
• 2 tablespoons chopped unsalted peanuts
• 2 medium sweet potatoes, peeled, halved lengthwise, and sliced 1/2 inch thick (3 cups)
• 1 medium onion, cut into wedges (1/2 cup)
• 1 3/4 cups beef broth
• 1 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper
• 4 cloves garlic, minced
• 1/2 cup dried apricots or pitted dried plums (prunes), quartered
• Sliced green onion (optional)

Fat Filled

1 3/4 pounds boneless beef chuck roast
1/4 teaspoon salt
1 can (14.5 oz) diced tomatoes, undrained
2 tablespoons chopped peanuts
both recipes are the same from this point on...

Nutritional information
(one serving — about 2 cups)
Calories: 350
Fat: 9g

Nutritional information
(one serving — about 2 cups)
Calories: 650
Fat: 39g

Here's How to Make It

• Cut meat into 1-inch pieces. In a 3 1/2- or 4-quart slow cooker, combine meat, sweet potatoes and onion.
• Stir broth, cumin, cinnamon, cayenne pepper, salt and garlic into mixture in cooker.
• Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours.
• Stir in undrained tomatoes and dried apricots.
• Sprinkle individual servings with peanuts and, if desired, green onion.
• Enjoy! Recipe makes 4 servings.

Light and Fit

• Nonstick cooking spray
• 2/3 cup whole wheat flour
• 2/3 cup all-purpose flour
• 3/4 cup buckwheat flour
• 1/4 cup sugar
• 1 cup cooked, mashed butternut squash
• 1/2 cup fat-free milk
• 2 tablespoons cooking oil
• 1 1/2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 eggs, lightly beaten
• 1/2 teaspoon finely-shredded orange peel
• 1/4 cup orange juice
• 1 to 2 tablespoons rolled oats
• 3/4 cup fresh blueberries

Fat Filled

1 tablespoon canola oil
2 1/4 cup all-purpose flour
1/2 cup sugar
1/2 cup whole milk
1/2 cup cooking oil
both recipes are the same from this point on...

Nutritional information (one serving)
Calories: 140
Fat: 3.5g

Nutritional information (one serving)
Calories: 240
Fat: 12g

Here's How to Make It

• Preheat oven to 400°F and coat 12 muffin cups with cooking spray.
• In a large bowl, combine buckwheat flour, whole wheat flour, all-purpose flour, sugar, baking powder, cinnamon, baking soda and salt.
• Make a scoop in the center of the flour mixture and set aside.
• In a medium bowl, combine the eggs, squash, milk, orange peel, orange juice and oil.
• Add the egg mixture to the flour mixture and stir until moistened.
• Fold blueberries into the mixture.
• Spoon batter into muffin cups and sprinkle with oats.
• Bake for 17 to 20 minutes and cool in muffin cups on a wire rack for five minutes.
• Taste and savor! Recipe makes about 12 muffins.

This delicious pasta recipe is a perfect way to get rid of some of those leftover summer vegetables!

Light and Fit

• 1 package (9 oz) refrigerated
  reduced-fat cheese-filled ravioli or tortellini
• 2 cloves garlic, minced
• 2 teaspoons olive oil or cooking oil
• 1/4 teaspoon salt
• 4 cups shredded fresh spinach
• 4 plum tomatoes, quartered
• 1 can (15 oz) Progresso® chickpeas,
  rinsed and drained
• 1 1/4 cups thinly sliced yellow
  summer squash (1 medium)
• 1/4 teaspoon black pepper
• Grated Parmesan cheese (optional)
  

Fat Filled

1 package (9 oz) cheese-filled ravioli or tortellini
1 teaspoon garlic salt
2 tablespoons olive oil or cooking oil
1/2 teaspoon salt
1 cup shredded fresh spinach
both recipes are the same from this point on...

Nutritional information (one serving)
Calories: 360
Fat: 7g

Nutritional information (one serving)
Calories: 410
Fat: 14g

Here's How to Make It

• Cook ravioli according to package directions.
• Meanwhile, in a large skillet, cook and stir garlic in hot oil for 30 seconds. Add squash, tomatoes, chickpeas, salt, and pepper. Cook and stir over medium-high heat for 4 to 5 minutes or until squash is crisp-tender and mixture is heated through.
• Drain ravioli; add to vegetable mixture. Toss lightly. Arrange spinach on four serving plates; top with ravioli mixture. If desired, sprinkle with Parmesan cheese.
  

This citrus-flavored take on the classic pork chop is a great complement to a sunny afternoon!

Light and Fit

• 4 boneless top loin pork chops, cut 3/4 inch thick
  (about 1 1/4 pounds total)
• 1/4 teaspoon salt
• 1/3 cup low-sugar orange marmalade
• 2 tablespoons coarsely chopped toasted pecans
  
• 3/4 cup Yoplait® plain fat-free yogurt
• 1 fresh pineapple, peeled and cored
• 1/4 teaspoon black pepper
  1 tablespoon snipped fresh thyme
  
  

Fat Filled

4 boneless top loin pork chops, cut 3/4 inch thick
(about 1 1/4 pounds total)
1 teaspoon salt
1/3 cup orange marmalade
1/3 cup coarsely chopped toasted pecans
1 cup sour cream
both recipes are the same from this point on...

Nutritional information (one serving)
Calories: 320
Fat: 7g

Nutritional information (one serving)
Calories: 460
Fat: 10g

Here's How to Make It

• Sprinkle both sides of pork chops with salt and pepper. Cut pineapple crosswise into eight 1/2-inch-thick slices; set aside. Combine yogurt and 2 tablespoons of the marmalade; set aside.
• For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium coals for 4 minutes. Turn; add pineapple to grill. Brush chops and pineapple with remaining marmalade. Grill 3 to 5 minutes more or until an instant-read thermometer inserted in pork registers 160°F and pineapple has light grill marks, turning pineapple once.
• Arrange pineapple and chops on serving plates. Spoon yogurt mixture over chops and pineapple; sprinkle with nuts and thyme.
  

For your next party, consider dishing up a delicious and healthy slice of key lime pie. It’s lower in fat and calories than the original, but high on taste!

Light and Fit

• 6 squares low-fat graham crackers, finely crushed
• 1 teaspoon sugar
• 1 package (4-serving size) sugar-free
  lime-flavor gelatin
• 1 container (16 oz) fat-free
  cottage cheese
• 1 package (8 oz) fat-free
  cream cheese, softened
• 1 container (8 oz) frozen fat-free
  whipped dessert topping, thawed
• 2 tablespoons butter, melted
• 3/4 cup boiling water
• Lime wedges (optional)
  
  

Fat Filled

6 squares graham crackers, finely crushed
2 tablespoons sugar
1 package (4-serving size) lime-flavor gelatin
1 container (16 oz) cottage cheese
1 package (8 oz) cream cheese, softened
1 container (8 oz) frozen whipped dessert topping, thawed
both recipes are the same from this point on...

Nutritional information (one serving)
Calories: 140
Fat: 3g
Cholesterol: 10mg

Nutritional information (one serving)
Calories: 290
Fat: 18g
Cholesterol: 45mg

Here's How to Make It

• Crush graham crackers, butter, and sugar and press in the bottom of a 2-quart square baking dish. Then, refrigerate the mixture.
• Stir the gelatin and boiling water until gelatin is dissolved.
• In a blender or food processor, combine cottage cheese and cream cheese. Blend until smooth.
• Whisk 1/2 cup of the cottage cheese mixture into the gelatin mixture, then whisk in remaining cottage cheese mixture until smooth.
• Fold in whipped dessert topping and spoon filling over chilled crumb mixture.
• Cover and refrigerate for 8 to 24 hours or until filling is firm.
• Cut into squares and top with lime wedges.
• Smile and enjoy! Recipe makes nine servings.