Baked Cinnamon Stuff Apples
Nutrition Facts
Serving Size: 1/2 apple
Calories 145
Carbohydrate 26 g
Protein 1 g
Fat 5 g
Saturated Fat 0.9 g
Dietary Fiber 3 g
Cholesterol 0 mg
Sodium 25 mg
This Recipe Serves 24
Ingredients
12 large McIntosh or Golden Delicious Apples, cored
1 ½ lemon, juiced
1 cup + 2 tablespoons Splenda® Brown Sugar Blend
3/4 cup oatmeal
1 Tablespoon cinnamon
6 tablespoons trans-fat free margarine
3/4 cup pecans, finely chopped
Instructions
Prep Time: 10 minutes
1. Preheat oven to 425 degrees.
2. Drizzle lemon juice over apples.
3. In a small bowl, mix together remaining ingredients. Stuff each
apple with approximately ¼ cup oat mixture.
4. Place apples in an oven safe baking dish and bake for 25-30
minutes.
Chicken and Wild Rice Soup
This Recipe Serves 24
Nutrition Facts
Serving Size: about 1 cup
Calories 130
Carbohydrate 15 g
Protein 14 g
Fat 2.0 g
Saturated Fat 0.5 g
Sugar 2 g
Dietary Fiber 2 g
Cholesterol 25 mg
Sodium 395 mg
Potassium 360 mg
Ingredients
2 teaspoons trans-fat free margarine
1 medium onion, diced
2 carrots, diced
2 celery stalks, diced
1 cup white mushrooms, diced
44 ounces fat-free, reduced-sodium chicken broth
1 cup water
¼ teaspoon thyme, dried
¼ teaspoon ground black pepper
¼ teaspoon salt (optional)
1 tablespoon corn starch
1 tablespoon cold water
1 cup wild rice
2 cups cooked chicken, diced
Instructions
1. Melt the margarine in a large soup pot over medium-high heat. Add the
onion and sauté for 3 minutes or until clear. Add the carrots, celery, and
mushrooms, and sauté for 5 minutes.
2. Add the chicken broth, water, thyme, black pepper, and salt.
3. In a small cup, mix together the corn starch and 1 tablespoon cold water.
Add the mixture to the soup.
4. Bring to a boil and stir in the rice.
5. Reduce heat, cover, and simmer for 45 minutes. Add the cooked chicken
and stir well.
Cranberry Oatmeal Cookies
This Recipe Serves 24
Nutrition Facts
Serving Size: 1 cookie
Calories 125
Carbohydrate 17 g
Protein 2 g
Fat 6.0 g
Saturated Fat 0.5 g
Sugar 5 g
Dietary Fiber 2 g
Cholesterol 10 mg
Sodium 80 mg
Potassium 100 mg
Ingredients
Cooking spray
½ cup Splenda brown sugar
½ cup canola oil
1 egg
1 teaspoon vanilla
2 medium ripe bananas, mashed
1 cup whole wheat flour
2 cups old fashioned, rolled oats
¼ cup milled flax seed
1½ teaspoons cinnamon
½ teaspoon baking soda
½ teaspoon salt
½ cup dried cranberries
Instructions
1. Preheat oven to 350 degrees F. Spray a large baking sheet with cooking
spray or line with parchment paper.
2. In a medium bowl, mix together brown sugar and oil. Add egg and vanilla,
and beat until smooth. Add bananas and beat well.
3. In a large bowl, combine flour, oats, flax seed, cinnamon, baking soda, and
salt. Make a well in the center of dry ingredients and pour in egg mixture
.Fold wet ingredients into dry ingredients until batter is incorporated. Stir
in cranberries.
4. Scoop cookies into heaping 2-inch balls and place on the prepared baking
sheet.
5. Bake 8-10 minutes or until slightly golden on bottom.
Holiday Spiced Tea
This recipe serves 24
Nutrition Facts
Serving Size: 6 fluid ounces
Calories 30
Carbohydrate 8 g
Protein 0 g
Fat 0 g
Saturated Fat 0 g
Dietary Fiber 1 g
Cholesterol 0 g
Sodium 5 mg
Ingredients
18 cups water, divided
8 tea bags
6 cinnamon sticks
1 tablespoon whole cloves
1 3/4 cups SPLENDA® No Calorie Sweetener, Granulated
1 ½ (6 ounce) can frozen orange juice concentrate
1/3 cup fresh lemon juice
Garnish: lemon slices, orange slices, whole cloves and cinnamon sticks
Instructions
1. Bring 8 cups water to a boil. Pour over tea bags into large heat resistant
bowl; cover and steep 5 minutes. Remove tea bags, squeezing gently. Stir
in SPLENDA® Granulated Sweetener, orange juice, and lemon juice.
2. Combine 4 cups water, cinnamon sticks and cloves in a small saucepan;
bring to a boil, cover, and simmer 20 minutes. Pour mixture through a
wire-mesh strainer into tea mixture, discarding spices.
3. Pour into mugs and serve tea hot with lemon and orange slices, whole
cloves and cinnamon sticks.
Oven- Barbecued Chicken
Prep time- 20 minutes
Nutrition Facts
Serving Size: 3 ounces (about 1/2 of a
chicken breast)
Calories 150
Carbohydrate 9 g
Protein 19 g
Fat 4 g
Saturated Fat 0.5 g
Dietary Fiber 0 g
Cholesterol 50 mg
Sodium 370 mg
This Recipe Serves 24
Ingredients
3/4 cup white vinegar
3/4 cup water
3 tablespoon corn oil
1 1/2 cup ketchup
½ cup and 1 tablespoon Worcestershire sauce
¼ cup and 2 tablespoons finely diced onion
¼ cup and 2 tablespoons brown sugar (light or dark)
3/8 teaspoon garlic powder
2 tablespoons dry mustard
3/4 teaspoon salt
3/8 teaspoon coarse ground black pepper
12, 6-ounce boneless, skinless chicken breasts
Cooking spray
Instructions
1. Preheat oven to 350⁰ F. Combine all sauce ingredients in a small saucepan
and simmer for 15 minutes over medium-low heat, stirring occasionally.
2. Place chicken in a 9x13-inch baking dish coated with cooking spray. Cover
chicken evenly with 1 cup barbecue sauce.
3. Back for 20-25 minutes, baste with remaining sauce, and cook another 5-10
minutes (or until chicken is tender and no longer pink). Be sure to temp
chicken to 165 degrees.
Raspberry Mango Salad
Makes 24 servings
Nutrients per Serving
¼ of total recipe
Calories: 98
Carbohydrates: 12 g
Dietary Fiber: 2 g
Total Fat: 8 g
Calories From Fat: 74%
Saturated Fat: 3 g
Cholesterol: 8 mg
Sodium: 227 mg
Protein: 3 g
Ingredients
12 cups arugula
6 cup torn Bibb or Boston lettuce
6 cup diced mango
4 1/2 cup fresh raspberries
3 cup watercress, stems removed
1 1/2 cup (1 ½ ounces) crumbled feta
6 Tablespoon olive oil
¼ cup and 2 Tablespoon water
¼ cup and 2 Tablespoon raspberry vinegar
6/8 teaspoon salt
6/8 teaspoon black pepper
Directions
1. Combine arugula, lettuce, mango, raspberries, watercress and cheese in
medium bowl.
2. Place remaining ingredients in small jar; shake to combine. Pour over salad;
toss to coat. Serve immediately.
Roasted Cauliflower,
Onions and Sweet
Potatoes
This Recipe Serves 24
Nutrition Facts
Serving Size: ¾ cup
Calories 100
Carbohydrate 15 g
Protein 3 g
Fat 3.5 g
Saturated Fat 0.5 g
Sugar 7 g
Dietary Fiber 3 g
Cholesterol 0 mg
Sodium 250 mg
Potassium 420 mg
Ingredients
18 cups fresh cauliflower florets, cut into 1-inch pieces
18 ounces sweet potato, peeled and cut into ¾ inch cubes
6 medium onion, cut in 8 wedges
¼ cup and 2 tablespoon canola oil
3 teaspoon salt
1 1/2 teaspoon ground nutmeg
Instructions
1. Preheat the oven to 425 degrees F.
2. Place the cauliflower, potatoes, and onion on large foil-lined baking sheet.
Drizzle with the oil and toss gently until well coated. Arrange vegetables in
a single layer and bake 10 minutes. Stir and bake 10-11 minutes or until
potatoes are tender. Remove from oven.
3. Sprinkle evenly with the salt and nutmeg. Wrap the vegetables in the foil and
seal the edges. Let stand 10 minutes to absorb flavors and allow the
natural juices to be released slightly.
Zucchini and Date
Muffins
This Recipe Serves 24
Nutrition Facts
Serving Size: 1 muffin
Calories 145
Carbohydrate 21 g
Protein 4 g
Fat 5.0 g
Saturated Fat 0.5 g
Sugar 6 g
Dietary Fiber 3 g
Cholesterol 0 mg
Sodium 285 mg
Potassium 175 mg
Ingredients
Cooking spray or 24 paper muffin cups
2/3 cup Splenda brown sugar blend
1 cup unsweetened applesauce
1/2 cup canola oil
8 egg whites
2 teaspoon vanilla
2 cup whole wheat flour
1 cup old fashioned, rolled oats
2 teaspoons baking powder
2 teaspoon baking soda
1 teaspoon salt
2 teaspoon cinnamon
1/2 cup chopped, pitted dates
4 cups zucchini, shredded
Instructions
1. Preheat oven to 350 degrees F. Lightly spray a muffin tin or line with paper
muffin cups. Set pan aside.
2. In a medium bowl, combine Splenda brown sugar blend, unsweetened
applesauce, oil, egg whites and vanilla; mix well. Set aside.
3. In a large bowl, combine flour, oats, baking powder, baking soda, salt,
cinnamon and dates.
4. Make a well in the center of the dry ingredients. Add sugar (wet) mixture to
dry ingredients all at once and mix well.
Stir in zucchini. Equally portion batter
among the 12 muffin cups.
5. Bake for 30 minutes or until toothpick inserted in
center comes out clean.
Roasted Veggie Pitas
Makes: 24 servings
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 270 cal., 16 g total fat (5 g sat.
fat), 15 mg chol., 669 mg sodium, 24 g carb. (2 g
fiber), 10 g pro.
Ingredients
6 small zucchini (6 ounces), thinly sliced lengthwise
6 small yellow summer squash (6 ounces), thinly sliced
lengthwise
6 medium onion, thinly sliced (1/2 cup)
3 cup sliced fresh mushrooms
3 red sweet pepper, cut into thin strips (1/2 cup)
¾ cup olive oil
1 tablespoon salt
1 1/2 teaspoon ground black pepper
12 large pita bread rounds, halved
¼ cup bottled vinaigrette or Italian salad dressing
1 1/2 cup shredded smoked provolone or mozzarella cheese
(12 ounces)
Directions
1. Preheat oven to 450F. In a large bowl, place zucchini, summer
squash, onion, mushrooms, and sweet pepper. Add oil, salt, and
black pepper; toss to coat. Spread vegetable mixture evenly in a
15x10x1-inch baking pan. Roast, uncovered, in the preheated
oven for 8 to 10 minutes or until vegetables are tender.
2. Divide roasted vegetables among pita bread halves; drizzle with
salad dressing. Top with shredded cheese. If desired, place filled pitas
on a baking sheet and bake in the 450F oven for 2 to 3 minutes or
until cheese melts. Makes 24 sandwich halves.