Ingredients:
1 packet chocolate myoplex
1 pound nasoya silken tofu
2 tablespoons fat-free milk

Directions:
1. Add tofu and milk to food processor and blend well. Add chocolate myoplex and blend until combined. Place in fridge for at least a couple hours to cool. Chocolate myoplex can be replaced by your favorite protein powder.                     

Servings: 4

Nutritional Facts (per serving):
129 Total Calories; 31.25 Calories from fat; 3.25g total fat; 0.25g saturated fat; 1.25g polyunsaturated fat; 0.625 monounsaturated fat; 12.75,g Cholesterol; 81.5mg Sodium; 7.25g Carbohydrates; 0.75g Fiber; 0.75g Sugar; 15.75g Protein.

This is by far my favorite recipe that I have created. It is better than any enchiladas you will get in a restaurant. Most enchilada recipes call for store bought taco seasoning and enchilada sauce both of which have unnecessary unhealthy ingredients just to have a longer shelf life. You can use your own spices and make the same thing at home. This may look like a lot of ingredients but don’t let it intimidate you because it is really a simple recipe to cook. Please try I would love to get some feedback and see what other people think.

Ingredients:
3 Whole wheat tortillas
3/4 cup pinto beans
½ cup mozzarella cheese
½ cup monterey jack cheese

Chicken mixture:
2 boneless, skinless chicken breast halves
½ cup chopped white onion
½ tablespoon olive oil
1 tablespoon water
1 teaspoon chili powder
¼ teaspoon onion powder
¼ teaspoon dried oregano
½ teaspoon paprika
1 teaspoon ground cumin

Cheese mixture:
¾ cup low fat cottage cheese
¼ cup greek yogurt

Enchilada Sauce:
1 tablespoon olive oil
1 tablespoon minced garlic
½ teaspoon onion powder
½ teaspoon dried oregano
2 ½ teaspoon chili powder
1 teaspoon dried basil
¼ teaspoon dried cumin
1 teaspoon dried parsley
¼ cup salsa
1 8 ounce can organic tomato sauce
1 cup water

Directions:
1. Preheat oven to 400 degrees. To make enchilada sauce, in large saucepan over medium heat add olive oil and garlic saute for 1 to 2 minutes. Add the rest of the ingredients and bring to a boil. Reduce heat to low and simmer for 20 minutes. Set aside.
2. To make Cheese mixture mix sour cream and cottage cheese together.
3. To make chicken mixture cube chicken in very small pieces (about ½ inch). In large fry pan add chicken, onions, oil and water cook until onions are transparent and chicken is almost cooked through. Add the spices and a little more water if necessary.
4. To assemble enchiladas heat whole wheat tortillas in microwave for 15 seconds each. In middle of each tortilla place 2 tablespoons pinto beans, 2 tablespoons enchilada sauce, 1/3 of the chicken mixture, 1/3 of cheese mixture and 1 tablespoon monterey jack cheese. Fold in sides of tortilla then roll from the bottom up. I like to roll them like a burrito. Place in lightly greased glass baking pan. Top with remaining enchilada sauce and bake for 10 minutes. Remove from oven and top with ¼ cup monterey jack and ¼ cup fat free mozzarella cheese.                                                                        

Servings: 3

Nutritional Facts (per serving):
615.91 total calories; 191.91 calories from fat; 21g total fat; 8g saturated fat; 63.5mg cholesterol; 1043.75mg sodium; 63.75g carbohydrates; 7.41g fiber; 7.58g sugar; 44.75g Protein.

Try my unique twist to the average chicken parmesan recipe. The sauce is simmered with baby spinach. No need to have a side of veggies with this dish because your veggie is incorporated in.

Ingredients:
4 skinless boneless chicken breast halves
2 eggs or ½ cup egg substitute
½ cup bread crumbs
¼ cup parmesan cheese
1 teaspoon basil
1 tablespoon olive oil
1 jar organic spaghetti sauce
8 oz whole wheat spaghetti
1 seven ounce bag baby spinach

Directions:
1. Preheat oven to 375. Lightly grease 9×13 baking dish. Scramble eggs on one plate and combine bread crumbs, parmesan and basil on another plate. Place chicken in eggs to cover both sides then place in bread crumb mixture to coat both sides. Place in baking dish. Bake for about 30 minutes flipping half way through.
2 When chicken is almost done place sauce in large skillet. Heat over medium heat for a couple minute then add spinach. Cover and reduce heat to low. Simmer for a few minutes, until spinach is wilted.
3. Serve chicken on top of spaghetti with spinach and sauce on top. Sprinkle with parmesan cheese.
Servings: 4

Nutritional Facts (per serving):
488.5 Calories; 76 Calories from fat; 8.875g total fat; 1.875f saturated fat; 56.875mg Cholesterol; 700g sodium; 70.25g Carbohydrates; 3.5g Fiber; 8.5g Sugar; 35.375g Protein.

There is no need to make chicken fajitas from a store bought packet full of unnecessary unhealthy ingredients. This marinade is easy and tastes just the same if not better.

Ingredients:
4 boneless, skinless chicken breast halves
6 whole wheat tortillas
1 red bell pepper sliced
1 green pepper sliced
1 small white onion sliced
1 tablespoon olive oil
¼ cup water
1 cup diced fresh tomatoes
1 cup salsa of your choice (homemade or store bought)

Marinade:
6 teaspoons chili powder
3 teaspoons ground cumin
2 teaspoon oregano
2 tablespoon minced garlic
1 ½ cup fresh lime juice
¾ cup water or beer

Directions:
1. In small bowl mix all of the marinade ingredients together. Cut excess fat from chicken and cut into strips lengthwise. Add chicken to marinade. Make sure all of the chicken is covered. You can add more water or lime juice if you need to. Let marinade in fridge for at least 2 hours.
2. Remove chicken from fridge and place on grill (If you don’t have a grill cook in frying pan) until cooked through. In the mean time. Slice peppers and onions into strips and add to frying pan with ¼ cup water and one tablespoon olive oil. Cover and saute until tender.
3. Place tortillas in microwave for 15 to 20 seconds. Take out and add peppers, onion, salsa, chicken and diced tomato. Fold ends in and roll like a burrito. Place in lightly oiled fry pan over medium heat. Cook until browned on all sides. If you like sour cream a great alternate is plain non-fat yogurt or cottage cheese.
Servings: 6

Nutritional Facts (per serving):
362.66 total calories; 85 calories from fat; 8.8g total fat; 2.9g saturated fat; 36.6mg Cholesterol; 511mg Sodium; 51.58g Carbohydrates; 6g Fiber; 4.8g Sugar; 21.13g Protein.

Lentils are a very good source of cholesterol-lowering fiber.   Lentils help lower cholesterol and are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.  Lentils also provide excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat.  There are only about 180 calories per lentil burger so if you are looking for a nutritious low calorie meal this is it. 

Ingredients:
1 cup uncooked lentils
2 ½ cups water
½ cup grated carrots
½ cup diced white onion
½ cup water
½ cup chopped fresh mushroom
¾ cup rolled oats
1 slice “honey whole wheat bread” or ½ cup prepared bread crumbs
1 egg
4 tablespoons wheat germ

Directions:
1. Bring water to boil in medium saucepan over high heat. Add lentils, reduce heat to low and simmer for 30-45 minutes. Set aside and let cool.
2. In small fry pat add carrots, onion and half cup water. Cook until veggies are tender or until onion is transparent. Set aside to cool.
3. In food processor add rolled oats and bread . Process until fine and set aside. Place carrots , onions and mushrooms in food processor . Process just for a few seconds then add lentil beans and process for about 20 seconds. Take mixture out of processor and place in large bowl. Add rolled oats and bread crumb mixture along with the egg and wheat germ. Stir until combined. Let cool in fridge for a couple hours.
4. Make mixture into ½ thick patties. Cook in large, lightly greased fry pan over medium heat until browned on both sides, about 10 minutes.
Servings: 4

Nutritional facts (per serving):
181.93 Total calories; 20.06 Calories from fat; 2.4g total fat; 0mg Cholesterol; 20.58mg Sodium; 27.75g Carbohydrates; 5.7g Fiber; 3.5g Sugar; 10.4g Protein.

I used to be afraid to try using whole wheat flour in many dishes but my husband will only eat whole wheat flour so I have no choice. Believe it or not this dish is delicious with the whole wheat flour (as most dishes are). It is so yummy you may even be able to get your kids to eat it.

Ingredients
1 egg
¼ cup egg whites
½ cup low-fat milk
1 cup whole wheat flour
1 tsp baking powder
2 tablespoons canola oil
1/3 cup fat-free or light sour cream
4 ounces Monterey jack cheese (low-fat if you have it)
4 ounces fat-free mozzarella cheese
2 10 ounce boxes frozen chopped spinach thawed and drained

Directions:
1. Preheat oven to 325°F. Coat a 9×9-inch baking dish with canola cooking spray.
2. Beat egg, egg substitute, milk, whole wheat flour, baking powder, canola oil, and sour cream in mixing bowl on medium-low speed until smooth batter has formed.
3. Stir in cheese and spinach. Pour into prepared pan, spread evenly with spatula, and bake about 35 minutes. Test center to make sure it isn’t runny. Let sit about 10 minutes before serving.
Servings: 12

Nutritional Facts (per serving):
143.83 total calories; 52 calories from fat; 7g total fat; 2.75g saturated fat; 3.4mg cholesterol; 224.62mg Sodium; 10.56g Carbohydrates; 2.6g Fiber; 1.1g sugar; 9.2g protein.

With or without chocolate chips I love zucchini bread but if you have a thing for chocolate like I do you will enjoy this recipe.  Substituting whole wheat flour for bleached flour makes it healthier and it still tastes just as delicious.  Sustituting apple sauce for have the oil cuts back on fat and calories.  There are many substitutions you can try to make any recipe healthier.  You just have to give it a try and find the right balance for you.

Ingredients:
3 eggs
½ cup unsweetened apple sauce
½ cup canola oil
1 ½ cups brown sugar
2 cups grated zucchini
2 teaspoons vanilla
2 cups whole wheat flour
¼ cup wheat germ
¼ teaspoon baking powder
2 teaspoons baking soda
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 six ounce bag semisweet chocolate chips (or 1 cup raisins)

Directions:
1. Preheat oven to 350 degrees. In large bowl or mixer combine eggs, apple sauce, oil, sugar and vanilla, mix well. In small bowl combine flour, wheat germ, baking powder, baking soda, cinnamon and nutmeg. Mix then slowly add to large bowl. Next add the zucchini and chocolate chips.
2. Pour batter into a greased 9×5 inch loaf pan and bake for about 1 hour or until cooked through.
Servings: 12

Nutritional Facts (per serving):
256.7 total calories; 133.14 calories from fat; 15g total fat; 3.5g saturated fat; 0mg cholesterol; 181mg sodium; 25.5g carbohydrates; 4.2g Fiber; 8.85g sugar; 5.875g protein.

Like most people lasagna is one of my favorites but it is such a heavy dish that every time after I eat it I feel to full. After eating my lasagna I don’t have that feeling, I feel good like I have eaten something healthy, and I have. Whole wheat noodles are just as good as regular and the cottage cheese is a great substitution. You should try this recipe it is nutritious and delicious.

Ingredients:
1 box whole wheat lasagna noodles
1 25.5 oz jar Muir Glen organic garlic roasted garlic pasta sauce
2 boneless, skinless chicken breast halves
½ cup asparagus
½ cup broccoli
½ cup yellow summer squash
½ cup zucchini
2 cups shredded low fat or fat free mozzarella cheese
1 16 ounce container cottage cheese
¼ cup parmesan cheese
1 teaspoon garlic salt
1 teaspoon oregano

Directions:
1. Preheat oven to 350 degrees. Boil lasagna according to box directions. Grill or fry chicken then dice into small pieces and set aside.
2. In a 9″ by 13″ baking dish put a couple spoons of sauce and spread evenly. Then put a layer of lasagna noodles. On top of that put a layer of cottage cheese (use whole container), a layer of sauce, all of the chicken and layer of mozzarella cheese. Put another layer of noodles, sauce, all of the veggies and mozzarella cheese. Put one more layer of noodles. Top with remaining sauce, mozzarella cheese, parmesan cheese, garlic salt and oregano.
3. Cover with tinfoil and bake for 45 minutes. Remove tinfoil and continue baking for 5 to 10 minutes. Let cool, then enjoy!
Servings: 12

If you are working late and need a quick dish this one is for you. It takes about 10 minutes of prep and 10 to 15 minutes cooking time. Not to mention the honey teriyaki adds great flavor to chicken and veggies.

Ingredients:
2 boneless, skinless chicken breast halves
½ cup chopped asparagus
½ cup mushrooms
½ cup yellow summer squash
½ cup zucchini
½ cup broccoli
2 tablespoons olive oil
½ cup water

Honey Teriyaki Sauce:
½ cup honey
½ cup soy sauce
½ cup rice wine (Dry white wine may be substituted.)
1 garlic clove, minced
1 teaspoon fresh ginger root
1 teaspoon sesame oil

Directions:
1. Mix all ingredients for the teriyaki sauce together, blend well and set aside. In large skillet add vegetables, 1 tablespoon olive oil and ¼ cup water. Cover and cook until tender, drain any excess water. Cut chicken into small pieces and put in another large skillet. Add one tablespoon olive oil and ¼ cup water. Cook until almost cook through. If there is still water left, drain then add veggies and honey teriyaki sauce. Cook until chicken is cooked through and sauce has thickened.
Servings: 2

Try this easy but elegant dish sure to impress your guests. I like to serve it with a small side salad of spring mix, avacado, tomato and cucumber.

Ingredients:
4 Skinless boneless chicken breast halves
4 slices prosciutto
2 tablespoons shredded parmesean cheese
1 tablespoon minced garlic
4 slices provolone cheese
2 tablespoons nasoya (soy based mayonnaise)
2 tablespoons olive oil
¼ cup white wine

Directions:
1. Preheat oven to 325.
2. Pound chicken breasts to ¼ inch thickness. Spread ½ tablespoon nasoya on each chicken breast. Then divide garlic and parmesean and sprinkle on chicken. Put one slice of prociutto and one slice of provolone on each breast. Roll chicken breast and stick a couple toothpicks in it to hold it together.
3. Add olive oil and wine to baking dish and place the rolled chicken in it. Bake for about 30 minutes.
Servings: 4

Nutritional Facts (per serving):
318 total Calories; 173.5 Calories from fat; 19.55g total fat; 8g Saturated Fat; 1.1g Polyunsaturated fat; 0.9g Monounsaturated fat; 82.4mg Cholesterol; 593g Sodium; 2.5g Carbohydrates; 0.5g Fiber; 30.6g Protein.