4 oz. low-fat vanilla yogurt (or fat-free vanilla greek yogurt)
1/2 cup mango sorbet
4 fresh raspberries (for garnish)
Place yogurt in a bowl, top with sorbet.
Garnish with raspberries.
Calories per serving: 189
Protein: 5 grams (9 grams with greek yogurt!)
Carbs: 40 grams
Fat: 1.7 grams (1 gram Saturated fat) (0 with fat-free yogurt)
Cholesterol: 0 mg
Fiber: 1 gram
Sodium: 76 mg
Salt and pepper
1/2 red bell pepper, thinly sliced
3-4 scallions, sliced
1 carrot, julienned
1/2 cup loosely packed cilantro leaves, chopped
2 Tbsp sesame seeds, toasted
2 Tbsp tamari (a wheat-free concentrated soy sauce, can also use 3 Tbsp regular soy sauce)
2 Tbsp sesame oil
2 Tbsp seasoned rice vinegar
1 Tbsp canola oil
1 teaspoon fresh grated ginger
1 clove garlic, minced
1/2 teaspoon chili pepper flakes
Sprinkle chicken strips with a little salt and pepper and cook them in a small skillet with a little bit of water (just enough so the chicken doesn't stick). Cover and cook until cooked through (3-5 minutes), turning the pieces over half way through cooking. Drain and set aside.
In a large salad bowl, whisk together the dressing ingredients. Adjust to taste. Add the chicken and salad ingredients and toss well.
3 cups of spring salad mix
1/4 medium apple (my new favorite are “Jazz” apples)
1/2 medium seedless cucumber (the one that comes in the plastic wrap)
1/2 cup diced tomatoes
1/4 cup diced scallions (or more if you like)
4 – 5 small fresh strawberries, sliced
1/4 cup fresh mango, cubed
1/8 cup avocado, cubed
3 ounces grilled chicken
2 teaspoons slivered almonds (optional)
2 teaspoons chopped walnuts (optional)
Layer all the ingredients in a large salad bowl. ENJOY!
Protein: 31.3 grams (125 calories – 35%)
Fat: 12 grams (108 calories – 30%)
Carbohydrates: 32.6 grams (130 calories – 37%)
I love to add a couple tablespoons of Maple Grove
Farms Sesame Ginger Dressing or Balsamic Vinegarette.
The Sesame Ginger has a mere 40 calories per serving
(2 tablespoons); the Balsamic dressing is 15
calories per serving (2 tablespoons). Check out the
nutrition information for Maple Grove Farms entire
product line at
My daughter likes ranch dressing. But, guess what? I found a ranch dressing for 80 calories per serving!!! Bolthouse Farms has a ranch dressing made with YOGURT! Check out their website: http://www.bolthouse.com/html/cs_ranch.html.
1 Jello Pudding Dark Chocolate cup
1 Nabisco low-fat graham cracker sheet
2 tbsp Lite Cool-Whip (in a can )
Protein: 3 grams (12 calories – 8%)
Fat: 3 grams (27 calories – 18%)
Carbohydrates: 24.5 grams (98 calories – 68%)
Top your pudding with the Cool Whip and use the
graham crackers as your spoon. Enjoy!
1 onion, chopped
1 Tbsp olive oil
2 tsp chili powder
1/2 tsp salt
1 1/4 cup dried lentils
5 cups water
1 can (8 0z) tomato sauce
3 carrots, chopped
3 ribs celery, chopped
1 can (15.5 oz) great Northern or black beans, rinsed and drained
3 1/2 oz smoked Gouda, shredded
2 Tbsp fresh cilantro, parsley, and/or scallion tops, chopped or
1 1/2 tsp freeze-dried chives
1/4 cup sour cream (optional)*
* for a little extra protein - try a dalop of fat-free plain Greek yogurt
Saute onion in oil in Dutch oven over medium-high
heat until golden, about 5 minutes. Stir in
chili powder and salt. Add in lentils and
water. Bring to a boil. Reduce heat to
medium and simmer 5 minutes. Add tomato sauce,
carrots, and celery. Simmer 10 minutes.
Add beans and cool until vegetables are tender,
about 5 minutes. Stir in cheese and herbs.
Season to taste with salt and black pepper.
Serve topped with sour cream, if using.
Protein: 30 grams
Fat: 12 grams
Carbohydrates: 68 grams