per serving: 321 calories, 5 grams fat, 44 grams carbohydrates, 5 grams protein

4 small ripe bananas
2 tablespoons butter
4 tablespoons dark rum
1 tablespoon good quality brown sugar substitute (such as Splenda), plus more to taste
1 pint fat-free vanilla frozen yogurt
4 strawberries

Slice bananas into even rounds, about 1/2 inch thick. Over medium heat, melt butter in a skillet, add bananas and sugar substitute. Cook 2-3 minutes, stirring twice. Standing away from the stove, add rum and cook until the mixture starts bubbling. Take the pan off the heat. Distribute frozen yogurt among bowls (about a 1/2 cup per person). Top with hot glazed bananas, and spoon some of the glaze over the dessert in a cross pattern. Top with a strawberry. Serve and enjoy!

These sweet pancakes are fluffy and delicious and loaded with heart healthy Omega-3. At only 3 grams of fat and 75 calories per pancake, they’re perfect for your healthy lifestyle. Bet you’re thinking “Ya, but what about the butter and the syrup?” You can buy fat-free syrups, you know, and fat-free butter spreads, too. In other words…what’s your excuse for NOT enjoying these?

Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 12
Calories per serving: 75
Fat per serving: 3 g
Carbs per serving: 12 g

INGREDIENTS

6 egg whites
1 tbsp vegetable oil
¼ tsp nutmeg
2 apples
1 cup skim milk
2 tsp double acting baking powder
2 tsp sugar
1 tbsp cinnamon
½ cup oat bran
½ cup whole wheat flour
2 tbsp flax seeds

DIRECTIONS:

Mix the dry ingredients together. In another bowl, combine all the wet ingredients except egg whites and apples. Beat egg whites until stiff. Combine the wet and dry ingredients and stir until barely mixed. Fold in beaten egg whites until no chunks can be seen. Heat a frying pan and spray lightly with cooking spray or olive oil. Scoop out big chunks of batter and spread onto pan. Cook over medium heat. When brown, turn over and brown other side. Serve with syrup, butter or applesauce.

As mentioned in an earlier post, if you don’t own a blender or a food processor, go buy one. As in, right this second. It will make your life (and your diet!) so much easier.

Banana Beauty
makes 2 servings
309 calories per serving, .5g fat
3 large, ripe bananas, sliced
1 cup orange juice
1 cup fat-free vanilla yogurt
1/2 cup light soymilk
2 reserved banana slices, for garnish

In a blender or food processor, combine all ingredients. Puree. Add a little more soymilk, if smoothie is too thick. Garnish with reserved banana slices, and enjoy, or chill until serving.

Green Goodness
serves 2
154 calories per serving, 6g fat
1 kiwi, peeled and sliced
1 small seedless cucumber (referred to as “hothouse” or “English”), peeled and chopped
1/2 medium avocado, pitted, peeled, and sliced
Juice of 1 lemon
Handful chopped fresh mint
1/2 cup plain, fat-free yogurt
1/2 cup light soymilk
2 slices reserved kiwi, for garnish

Combine all ingredients in blender or food processor. Puree. Garnish with kiwi slices, if desired. If not serving immediately, chill. (Note: if left to chill, remember that the cucumber will release some water. Give it a quick stir before serving, if this is the case.)

Simple Strawberry
serves 2
101 calories per serving, .5g fat
1/2 pint strawberries, trimmed and sliced
1 cup fat-free vanilla yogurt
1/2 cup light soymilk
Strawberry halves, for garnish

Combine all ingredients in blender or food processor. Puree. Garnish with strawberry halves, if desired. Enjoy, or chill until serving time.

4 6oz chicken breasts, cut into 3 strips (skinless, boneless)
2 tbsp Dijon mustard
2 tbsp Soy sauce
1/3 cup Lemon juice
1 tsp Vegetable oil or peanut oil
¼ tsp Red pepper or cayenne pepper

Combine the lemon juice, soy sauce, Dijon mustard, oil and cayenne pepper in a medium-sized bowl. Add the chicken strips and toss well to coat.

Cover and refrigerate at least 1 hour, tossing occasionally.

Preheat the broiler and lightly grease the broiler pan. Arrange the chicken strips on the rack about an inch apart.

Broil 4-5 inches from the heat for 5 minutes, brushing once with the soy sauce mixture halfway through the cooking.

Turn the chicken and broil 5 minutes longer, again brushing with the soy sauce mixture halfway through.