Fruit Parfait

Fruit Parfait
Serves 2

  • 1- 6 oz container of Light and Fit Vanilla Yogurt
  • 3 oz of frozen strawberries (unsweetened) could use fresh
  • 1 oz frozen blueberries (unsweetened) could use fresh
Directions: Mix together the fruit. Place 1.5 oz of yogurt in a desert cups. Top with 2 oz of fruit. Top with 1.5 oz yogurt. Repeat for other fruit parfait. You could also top with 1 tbsp of granola. The granola is not included in the nutritional facts. 

Nutritional Fact: 62 calories, 14 g carbohydrates
Nutritional Fact for both serving: 124 calories, 28 g carbohydrates


serves 4
  • Mushrooms
  • Onions
  • Tomatoes
  • Peppers
  • Zucchini
  • 2 tbsp olive oil
  • seasoning of choice
Directions : In a large bowl mix in oil and seasoning. Add in vegetables and coat well.  Place vegetable on skewer in this order (Mushroom, Onions, Tomatoes, Peppers, Zucchini, repeat) Grill serve and Enjoy

Nutritional Facts: 100 Calories, 8 g Carbs

Mini Bow Tie Pasta and Vegetable Blend

**Mini Bow Tie Pasta and Vegetable Blend**
Serves 8

  • 8 oz of mini bow tie pasta (cook according to directions)
  • 4 c. Frozen mixed vegetables (cook according to directions)
  • 1/4 c. Fat Free Italian Dressing (may need more)
Directions: Mix pasta, vegetables and dressing together.  

*You can buy this already mixed minus the dressing from schwanns

Nutritional Facts: 100 Calories, 22 g Carbs


serves 1 

  • 6 Asparagus Spears
  • Seasoning of choice
  • Cooking Spray

Directions:  Rinse and Chop off woody end of asparagus.  Place on greased cookie sheet and spray with a little bit of cooking spray and season.  Place in the oven on 375 * F until Asparagus is crisp and tender.

Nutritional Facts: 25 Calories, 5 g Carbs

Caramel Apples

**Caramel Apples**
serves 4

  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 2 tbsp brown sugar
  • 2 tbsp of unsalted butter
  • 2 tart apples, peeled, cored and sliced (granny smiths)
  • 3 tablespoons chopped pecans (optional)

Directions:   In a small bowl combine sugar, cinnamon and nutmeg. Add butter to skillet and stir in apples and brown sugar mixture. Remove apples with slotted spoon. Continue cookie brown sugar mixture in uncovered skillet until sauce thickens slightly. Place Over apples!
Nutritional Facts: 111 Calories, 17 g Carbs



serves 4

  • 2 tbsp olive oil
  • 2 cups of broccoli

Directions : In a skillet heat olive oil, place broccoli in for  about 3-5 minutes or until crisp and tender. Or you can place your broccoli in large bowl with a inch of water and place a wet paper towel over top of bowl and steam it in the microwave for 3-4 minutes. Do not add oil if doing it in the microwave. 

Nutritional Facts: 72 Calories, 2 g Carbs

Mashed Potatoes

**Mashed Potatoes**
serves 6

  • 4 potatoes
  • 1/2c. milk 
  • 2tbsp. butter
Directions: boil potatoes until a fork goes through. 
Mash potatoes, stir in butter and milk until smooth. 

Nutritional Facts: 154 Calories, 26 g Carbs

Vegetable Pasta Salad

**Vegetable Pasta Salad**

Serves 8

  • 1 1/3 c. Tri colored Rotini 
  • 2 c. Chopped green bell pepper
  • 15 Grape Tomatoes cut in half
  • 8 tbsp (1/2 c) Great Value Light Italian Dressing 
Directions: Cook pasta according to directions. Remove from heat and cool. Combine Pepper, tomatoes  and Italian dressing in with pasta. Refrigerate 2-3 hours before serving.

Nutritional Facts: 165 Calories, 30 g Carbs

Oven Sweet Potatoe

**Oven Sweet Potatoes**
Serves 6

  • 3 medium sweet potatoes
  • 3 tbsp of vegetable oil
  • 1/4 C. Splenda  Sugar Blend
  • 1 tsp cinnamon
  • 1/2tsp Salt

Directions: Preheat oven to 400 *F. Peel sweets potatoes and slice thin. Mix sugar, cinnamon and salt in a small bowl. Put oil in baking pan and heat for 5 minutes. Remove pan from oven and single layer sweet potatoes in pan. Bake 10 minutes then turn potatoes in pan and sprinkle with Sugar mixture. Bake 10 minutes or until brown. Drain on paper towel. Serve and Enjoy!

Nutritional Facts: 154 Calories, 20 g Carbs

Caramel Apple Salad

Caramel Apple Salad
Serves 16

8 oz. tub of Cool Whip FREE
1 box sugar free instant Butter Scotch Pudding mix
14 oz. can pineapple tidbits in juice (drain juice and set aside)
4 large Red Delicious or Fuji Apples (or more)
4 large Granny Smith Apples (or more)

Directions: Combine pudding mix and pineapple in large bowl. Mix well and set aside. Dice apples into small pieces and combine with pudding mixture. Add in some pineapple juice to make a thinner consistency if desired.  Fold in Cool Whip FREE till well mixed. Chill and serve.

Nutritional Facts: 91 Calories, 20 g Carbs.