1.  Smokey Garlic dip

This quick and easy snack is satisfying without busting your healthy eating goals.

•    2/3 cup non-fat sour cream
•    3 tbs fat-free mayo
•    2 tbs lemon juice
•    1 chipotle pepper canned in adobo
•    1 tsp minced garlic
•    1/8 tsp salt
•    1 tbs fresh chopped cilantro

In your blender or food processor, blend together all ingredients except the cilantro.  Transfer to a serving bowl, sprinkle cilantro on top and serve with vegetables or fat-free tortilla chips.

•    Calories 36
•    Protein 1g
•    Carbs 6g
•    Fat 0g

2.  Chocolate Chip Banana Bread

This amazing bread is tasty for a sweet breakfast, an afternoon snack or a dessert.  In fact, there isn’t any time a slice of this bread isn’t good!

•    1 ¾ cups all purpose flour
•    2/3 cup sugar
•    1/3 cup low-fat semi-sweet chocolate chips
•    2 tsp baking powder
•    ¼ tsp cinnamon
•    1/8 tsp ground nutmeg
•    2 mashed ripe bananas
•    1/3 cup unsweetened apple sauce
•    1 large egg
•    1 tbs vegetable oil

Combine dry ingredients and chocolate chips in a large bowl.  Making a well in the center, add wet ingredients: bananas, apple sauce, egg and oil.  Mix together until just moistened.  Lumps are fine – don’t over-mix.  Pour batter into a loaf pan sprayed with cooking spray.  Cook at 350° for 55 minutes or until a toothpick inserted in the center comes out clean.  Remove bread from the oven and let it cool.

•    Calories 133
•    Protein 2g
•    Carbohydrates 28g
•    Fat 2g (1 saturated, 1 monounsaturated)

3.  Breakfast casserole

This recipe is fantastic because you can make it on the weekend and it’ll last all week long.

•    8 ounces crusty bread, cut into 1-inch cubes
•    Cooking spray
•    1 pound turkey breakfast sausage
•    1/2 cup chopped green onions
•    1 1/4 cups fat-free milk
•    1 cup (4 ounces) reduced fat shredded cheddar cheese
•    2 large eggs
•    1 (8-ounce) carton egg substitute
•    2 tablespoons chopped fresh parsley

Place bread cubes in a single layer on a baking sheet. Bake at 400° for 8 minutes or until toasted.

Heat a skillet coated with cooking spray over medium-high heat.  Add sausage to pan and cook until browned, stirring to crumble. In a large bowl, combine sausage, bread and onions.  Combine milk, cheese, eggs and egg substitute in a separate bowl.  Add milk mixture to bread mixture, tossing to coat.  Transfer mixture into a 2-quart baking dish coated with cooking spray.  Cover and refrigerate for 8 hours or overnight.

Preheat oven to 350°.  Uncover casserole. Bake at 350° for 50 minutes, or until set and lightly browned. Sprinkle with parsley and serve.

•    CALORIES 344
•    FAT 10.8g
•    PROTEIN 28.7g
•    CHOLESTEROL 123mg

4.  Chicken Salad

During the work week it is difficult to maintain healthy eating habits without packing your lunch and bringing it to work.  Here is a great recipe that will make you glad to skip the drive-thru.

•    1/3 cup diced celery
•    1/4 cup finely chopped green onions
•    1/4 cup reduced-fat mayonnaise
•    3 tbs chopped fresh parsley
•    2 tbs plain non-fat yogurt
•    1 tbs lemon juice
•    1/2 tsp salt
•    1/2 tsp dried basil
•    1/4 tsp pepper
•    1 3/4 cups chopped cooked chicken breast (about 3/4 pound)

Mix all ingredients in a large bowl, cover and chill.  When you’re ready to make your lunch, spoon it on your favorite bread or a bed of greens and you’re good to go.

•    CALORIES 20
•    FAT 0.7g
•    PROTEIN 2.6g
•    CHOLESTEROL 7mg

5.  Salmon and Edamame Pasta Salad

Fish oil and soy are two excellent nutrients.  Make this dish on a night when you just want to feel a little better.

•    1 1/2 cups uncooked bowtie pasta or shells
•    2/3 cup shelled edamame
•    1 (4-ounce) salmon fillet, skinned
•    2 tsp olive oil
•    1 cup chopped red onion
•    6 cups baby spinach
•    1/4 cup chopped fresh dill
•    4 tsp wholegrain Dijon mustard
•    salt and pepper to taste

Cook pasta in boiling water for 5 minutes.  Add edamame; cook for 6 minutes or until tender.  Drain and rinse with cold water.  Heat a non-stick skillet coated with cooking spray over medium high heat. Add salmon; cook for 7 minutes or until fish flakes easily when tested with a fork, turning once. Coarsely chop salmon. Add to pasta mixture and toss gently to combine.

Heat olive oil in pan over medium high heat. Add onion and sauté for 4 minutes or until tender. Add spinach; cook 2 minutes or just until wilted, stirring frequently. Add spinach mixture and dill to pasta mixture and toss gently to combine. Add mustard, salt and pepper; toss to coat.

•    CALORIES 262
•    FAT 8g
•    PROTEIN 17.1g
•    CHOLESTEROL 14mg