Chicken Salad Wonton Stars

1 pkg. (8 oz) reduced fat
2 c. cubed cooked chicken breast
cream cheese
2 TB green onion, chopped
3 TB fat free milk
Refrigerated butter spray
1/2 tsp. garlic salt
36 wonton wrappers
1/4 tsp. pepper paprika

In a mixing bowl, beat the cream cheese, milk, garlic salt and pepper until smooth. Stir in chicken and green onion; set aside. Sprits one side of each wonton wrapper with butter spray; press into mini muffin cups, buttered side down. Bake at 350* for 4-5 mins. or until golden brown. Fill each cup with about 1 tablespoon of chicken salad. Bake 5 mins. longer. Sprinkle with paprika.

Yield: 3 dozen= 1 wonton =57 cals., 2g fat, trace fiber, 5g carb, 4g protein, 117mg sodium

cooking spray
1 ½ c. fat free evaporated milk
36 wonton wrappers
½ c. low fat shredded cheese
1 small onion, chopped
3 TB Hormel real bacon bits
1 c. egg substitute

Preheat oven to 350*. Coat 36 mini muffin tins with cooking spray. Gently press 1 wonton wrapper into each muffin cup allowing ends to extend above cups. Set aside. Saute’ onion is small skillet sprayed with cooking spray. In a large mixing bowl add saute’d onion, egg, milk, and cheese. Stir in bacon bits until well combined. Fill each wrapper with about 1 tsp. of mixture. Bake until quiche mixture is set and wonton edges are slightly brown.

Yield: 36 wontons, 3 per serving= 128 cals., 3g fat, 1g fiber, 17g carb, 7g protein, 260mg sodium

8 oz light cream cheese
½ c. reduced fat sausage
2/3 cup fat free sour cream cooked and drained
½ c. reduced fat shredded sharp
1 tsp. Worcestershire sauce
Cheddar cheese ½ tsp.
Liquid smoke
Dash garlic powder

Combine cream cheese and sour cream until smooth; add other ingredients.

Yield: 16 servings= 64 cals., 4g fat, 0g fiber, 2g carb, 4g protein, 157mg sodium

8 oz. Light cream cheese
1/3 c. reduced fat Parmesan
1 TB pizza seasoning cheese
2 oz mozzarella, reduced fat
8 oz spaghetti sauce
¼ c. bell pepper, diced

Preheat oven to 350*. In small bowl combine cream cheese and seasoning. Spread into bottom of small casserole dish. Combine mozzarella and parmesan cheeses. Sprinkle half of the cheese mixture over cream cheese mixture. Top with pizza sauce, spreading evenly. Sprinkle with remaining cheese. Bake 15-20 mins or until bubbly. Top with bell pepper. Serve with toasted baguette slices.

(slice French bread into ¼" slices. Brush tops with olive oil and bake at 375* for 10-12 mins or until lightly browned).

Yield: 12 servings= 82 cals., 5g fat, 1g fiber, 5g carb, 3g protein, 264mg sodium (does not include baguettes.)

8 oz light cream cheese
1 med. Cucumber, diced fine
1 TB Ranch dressing mix
1 tsp. Dried Dill weed
1 TB skim milk onion powder to taste
1 TB FF Ranch dressing

Warm cream cheese for 25 seconds in microwave. Add all other ingredients. Refrigerate one hour to blend flavors.

Yield: 8 servings (2 cups total)= 77 cals., 5g fat, trace fiber, 4g carb, 3g protein, 295mg sodium

8 oz light cream cheese
3 (2.5 oz) pkgs. Smoked beef
1 oz pimiento (½ jar) beef
1 oz chopped ripe olives (½ can)
6 Burrito size flour tortillas
2 tsp. Ranch dressing mix 98% fat free

Combine cream cheese, pimiento, olives and dressing mix.

Spread on each of the 6 burritos. Place 4 smoked beef slices on each tortilla and roll up. Cover with plastic wrap and refrigerate over night. Slice ½" thick, discarding the ends.

Yield: 48 pieces= 24 servings (2 pieces per serving)= 80 cals., 2g fat, 2g fiber, 10g carb, 4g protein, 317mg sodium

5 oz reduced fat cheddar cheese
2 c. reduced fat Bisquick
12 oz Jimmy Dean less fat sausage
2-4 TB water

Combine all ingredients well. Form into 40 one inch balls. Bake on cookie sheet at 350* for 15 mins.

Yield: 40= 49 cals., 2g fat, trace fiber, 4g carb, 3g protein, 152mg sodium

8 oz light cream cheese
½ c. wing sauce, Frank’s
½ c. ff blue cheese dressing
4 oz roasted chicken, diced

Combine all ingredients in small crock pot and cook on high.

Yield: 5 servings= 195 cals, 9g fat, 0g fiber, 14 g carb, 13g protein, 1175mg sodium

1 15 oz. can turkey chili
1 small onion, finely chopped
without beans 1/2 tsp. hot pepper sauce
1 (8 oz.) pkg. light cream
1 (4 oz) can green chilies, diced
Cheese

In small crock, combine all ingredients. Heat on high, 1-2 hours, stirring once.

Yield: 10 servings = 1/4 cup of dip per serving, 94 cals, 4g fat, 1g fiber, 8g carb, 6g protein, 341mg sodium

1 c. pineapple
1 c. mango
¼ c. red onion jalapeno to taste
2/3 c. kiwi
¼ c. cilantro
1 TB fresh lime juice
1/8 tsp. White pepper

Chop all fruits and combine in a med bowl.

Yield: 8 (½ cup) servings= 37 cal, 0 fat, 1g fiber, 9g carb, 1g protein, 3mg sodium

½ c. plum tomatoes
¼ c. chopped fresh cilantro
2 jalapeno chilies
1 tsp. Salt
½ c. finely chopped white onion juice of one lime

Finely chop veggies. May be made 6 hours ahead and chilled, covered.

Yield: 2 cups= 4 (½ cup) servings= 15 cals, 0 fat, 1g fiber, 3g carb, 1g protein, 537 mg sodium

12 oz pretzel sticks
1 TB reduced fat margarine
3 TB honey softened
1 tsp. onion powder
1 tsp. chili powder

Line a 15x10x1 pan with foil, coat foil with cooking spray. Place pretzels in a large bowl. In a small bowl, combine honey, onion powder, chili powder and margarine. Pour over pretzels; toss to coat evenly. Spread into prepared pan. Bake at 350* for 8 minutes, stirring once.

Yield: 12 servings (1/2 cup)= 126 cals., .4g fat, 1g fiber, 27g carb, 3g protein,435mg sodium

1 (12 oz) pkg. oyster crackers spray butter
1 pkg. ranch dressing mix
1/8 tsp. dill weed

Spray crackers with butter and toss to coat. Sprinkle with ranch and dill and toss.

Yield: 10 servings= 156 cals., 4g fat, 1g fiber, 26g carb, 3g protein, 421mg sodium

6 c. Rice Krispies
3 TB peanut butter
2 TB light margarine
10 ¾ oz marshmallows

Melt butter and peanut butter together. Add marshmallows and melt. Stir in cereal. Put in 9x13 pan and press down until firmly packed. Place in refrigerator for 15-20 minutes to cool.

Yield: 18= 108 cals, 2g fat, trace fiber, 22g carb, 2g protein, 128mg sodium

1 pkg. Reduced fat crescent
½ c. chopped pecans
Rolls
½ c. corn syrup
1 egg
1/8 c. sugar
½ c. Splenda
1 TB light margarine
½ tsp. Vanilla

Spread crescent rolls in rectangles in 13x9 pan. Seal perforations. Bake at 375* for 5 mins. Combine all other ingredients and pour on top. Bake 18-20 mins.

Yield: 15 servings= 127cals, 6g fat, 0 fiber, 17g carb, 1g protein, 147mg sodium

12 oz diet ginger ale
1 c. white grape juice
1 c. tonic water

Combine all ingredients; stir.

Yield: 3 servings= 2 pts., 84 cals, 0 fat, 0 fiber, 21g carb, 0g protein, 10mg sodium

Shirley Temple

1 c. diet lemon lime soda
1 TB grenadine
1 cherry

Combine.

Yield: 1 serving= 115 cals, 1g fat, 2g fiber, 28g carb, 1g protein, 11mg sodium

Peanut Butter Kiss Cookies

14 oz fat free sweetened condensed milk
1 tsp. Vanilla extract
¼ c. Splenda
¾ c. peanut butter
40 Hershey Kisses
2 c. RF Bisquick

Mix condensed milk, vanilla and peanut butter together. Beat well. Mix in Bisquick. This will get to be a really stiff dough. Form into 40 balls, about 1 inch each. Roll each ball lightly in Splenda and place on cookie sheet. Bake 6-8 minutes at 375*. As they come out of the oven press a Kiss onto each cookie. The cookie will spread and the edges will crack.

Yield: 40= 2 healthy units, 107 cals, 4g fat, 1g fiber, 14g carb, 3g protein, 113mg sodium

Oatmeal Peanut Butter Chocolate Chip Cookies

2 TB nonfat margarine
2/3 c. whole wheat flour
2 TB peanut butter, honey roasted
1 c. oatmeal
½ c. packed brown sugar
¼ tsp. Baking soda
½ c. Splenda
1/8 tsp. salt
1 egg
3 TB mini chocolate chips
1 tsp. Vanilla

cooking spray

Preheat oven to 350*. Cream together margarine, peanut butter, brown sugar, and Splenda. Add egg and vanilla and mix until smooth. Add remaining ingredients and mix well. Drop by tablespoon onto cookie sheet sprayed with cooking spray. Bake for 7-9 minutes.

Yield: 28 cookies= 1 healthy unit, 54 cals, 1g fat, 1g fiber, 9g carb, 1g protein, 15mg sodium

Pecan Pie Bars

Pecan Pie Bars

1 pkg. Reduced fat crescent rolls
½ c. chopped pecans
½ c. corn syrup
1 egg
1/8 c. sugar
½ c. Splenda
1 TB light margarine
½ tsp. Vanilla

Spread crescent rolls in rectangles in 13x9 pan. Seal perforations. Bake at 375* for 5 minutes. Combine all other ingredients and pour on top. Bake 18-20 minutes

Yield: 15 servings= 129cals, 6g fat, 0 fiber, 17g carb, 1g protein, 147mg sodium

3 healthy units

Chocolate Peanut Butter Fudge

1 (14oz) can fat free sweetened condensed milk
1/3 cup peanut butter
1 TB corn syrup
10 oz. Semisweet choc. chips
1 tsp. Vanilla extract
Cooking spray

Line 8 in pan with foil, and coat foil with cooking spray. Set aside.

Combine milk, chips, peanut butter and corn syrup in medium saucepan; cook over low heat until chocolate melts, stirring frequently. Remove from heat; add vanilla. Pour into prepared pan and chill at least 2 hours. Lift foil from pan and turn fudge out on cutting board.

Yield: 36 servings= 2 healthy units, 85 cals., 4g fat, 1g fiber, 13g carb, 2g protein, 24mg sodium

Banana Split Pie

1 (6 oz) Oreo pie crust
8 oz Cool Whip Free, thawed
1 banana
1 c. sliced strawberries
8 oz crushed pineapple
1 TB chocolate syrup
1 oz sugar free, fat free, instant
Vanilla pudding mix

Place sliced banana in chocolate crust. Combine pineapple and pudding mix; pour over bananas. Top with Cool Whip, then sliced strawberries. Drizzle syrup over the top. Refrigerate at least 3 hours.

Yield: 8 servings= 199 cals., 6 g fat, 2g fiber

Pineapple Cheesecake

2 (6oz) nonfat vanilla yogurt
1 oz pudding mix, fat free, sugar free cheesecake
8 oz crushed pineapple in juice, Slightly drained
1 rf graham cracker crust

Combine yogurt and pudding; add pineapple. Pour into crust and refrigerate.

Yield: 6 servings= 191 cals, 5g fat, trace fiber, 33g carb, 5g protein, 353mg sodium; 8 servings= 143 cals., 4g fat, trace fiber, 25g carb, 4g protein, 265mg sodium

Triple Chocolate Bundt Cake

Cooking spray
18.25 oz devils food cake mix
1.4 oz ff sf white chocolate pudding mix
4 oz applesauce, sf
3 egg whites
1 ½ c. water
½ c. mini chocolate chips

Combine all ingredients and pour into bundt pan sprayed with cooking spray. Bake at 350* for 40 minutes.

Yield: 16 servings= 154 cals., 3g fat, 1g fiber, 30g carb, 2g protein, 322mg sodium

Kahlua Coconut Crunch Cake

Cooking spray
2/3 c. skim milk
1/3 c. mini chocolate chips
6 oz nonfat vanilla yogurt
1/3 c. chopped pecans
2 egg whites
18.25 oz yellow cake mix
½ c. coconut flakes
2/3 c. Kahlua

Preheat oven to 350*. Spray bundt pan with cooking spray. Sprinkle chips and pecans into the bottom of bundt pan. Combine cake mix, Kahlua, milk, yogurt, and egg whites. Add coconut flakes and pour into bundt pan. Bake 35-40 minutes then cool in pan 15-20 minutes. Invert onto large plate.

Yield: 18 servings= 208 cals., 6g fat, 1g fiber, 32g carb, 3g protein, 213mg sodium

Root Beer Float Cake

1 pkg white cake mix
1 pkg. Dream Whip
1 can + ½ c. diet root beer

Mix one can of diet root beer with white cake mix and bake as directed on box. Mix ½ cup of root beer with one package of Dream Whip and beat with electric mixer until soft peaks form. Frost cake when it is cool. This cake needs to be refrigerated.

Yield: 12 servings= 3 pts. 196 cals, 5g fat, trace fiber, 36g carb, 2g protein, 286mg sodium

**Could also use diet orange soda to taste like an orange dreamsicle.

Carrot Cake w/ Cream Cheese Frosting

Carrot Cake w/ Cream Cheese Frosting

1 (18oz) pkg. Carrot cake mix
15 oz canned pumpkin
2 egg whites
2 TB water
8 oz. Light cream cheese
1 c. Splenda
1 tsp. Vanilla
cooking spray

Mix carrot cake mix, pumpkin, egg whites and water in large bowl. Stir until well mixed. Spread thick batter into cake pan sprayed with cooking spray. Bake 30-40 mins at 350*. For frosting, combine Splenda, cream cheese and vanilla. Spread on cooled cake.

Yield: 16 servings= 4 healthy units, 185 cals., 6g fat, 1g fiber, 29g carb, 4g protein, 271mg sodium

Lemonade Pie

2 graham cracker crusts
1 (12 oz) can frozen lemonade concentrate
1/2 gal. fat free vanilla ice cream
1 (12oz) fat free Cool Whip

Place pie crust in freezer. Put softened ice cream, lemonade, and cool whip in large bowl. Stir until blended. Spread 1/2 of mixture into each pie crust. Freeze until hard.

Yield: 16 servings (8 per pie)= 5 pts. each, 3 pts. for filling and 2 pts for

crust. 303 cals, 4g fat, 8g fiber, 66g carb, 8g protein, 216mg sodium