This is a quick and easy, yet sophisticated and super healthy fish dinner. Any flaky white fish will do. The light breading and sunflower seeds make a great crispy coating.

Sunflower Tilapia

4 servings
208 calories per serving

2 large egg whites
1/2 t pepper
½ t salt
1 t grated lemon zest
1/2 c Panko breadcrumbs
3 T unsalted sunflower seed kernels
4 6 oz. tilapia filets
Pam

Preheat oven to 475 degrees. Place a baking sheet in the oven to preheat it. Mix egg, half the lemon zest, salt and pepper in a bowl. Mix breadcrumbs, sunflowers and the other half of the lemon zest in another both. Dip fish in egg mix then dredge in breadcrumbs. Spray pan with Pam and add fish. Bake 10 minutes or until done.

This recipe makes up a wonderfully flavorful sauce – anything with bacon is good in my book !

Spaghetti Carbonara

2 servings
300 calories per serving

4 ounces uncooked FiberGourmet spaghetti
1/2 cup skim milk
3 T grated Parmesan cheese
1 T chopped parsley
Salt and pepper to taste
Pam
1/3 c chopped pancetta or thick cut bacon (about 1 1/2 ounces)
1/4 c finely chopped onion
1 garlic clove, minced
1 large egg

Cook pasta according to package instructions. Drain reserving ¼ c of the cooking water. Mix milk, cheese, parsley, salt and pepper. Heat a skillet and spray with Pam then sauté pancetta 3 minutes. Add onions and garlic and continue cooking another 5 minutes until onion is browned. Reduce heat to medium low and add milk mix and spaghetti to the pan. Whisk egg in a bowl and add the reserved cooking liquid stirring constantly so egg does not start to cook. Gradually add to pan stirring constantly and cook 4 minutes on low until sauce is thick.

What a perfect meal – breakfast in a cup ! These cook up perfectly and are a satisfying NON DIET breakfast for only 175 calories each. Bacon just makes everything better !

Bacon and Egg Cups

8 servings
175 calories per serving

Butter flavored Pam
ICBINB Spray (I Can’t Believe It’s Not Butter)
8 slices whole wheat bread
8 slices bacon
8 large eggs
Salt and pepper to taste

Preheat oven to 375 degrees. Spray regular size cupcake pan with Pam. Slightly flatten bread with a rolling pin or by pressing out by hand and then cut into 8 4 ¼ inch rounds. Place the rounds in the cups. Make sure the bread comes up the edges to form a cup. Spray each cup with 5 or so sprays of ICBINB Spray. Cook bacon until almost crisp (or use precooked bacon right out of the package). Lay 1 slice in each cup letting it dangle over the edges of the cup. Crack 1 egg over each cup. Sprinkle with salt and pepper and bake 20 minutes or until egg whites are set.

Chop up all your veggies and fixings and lay them out on a platter in rows. It’s a beautiful presentation and everyone can grab exactly what they want for their salad. The dressing for this one is so simple and so low cal, but it tastes divine !

Tex Mex Cobb

10 servings
291 calories per serving

20 oz. mixed greens (Spring mix, baby greens, etc.)
12 oz. seasoned chicken breast strips (Perdue Shortcuts work great here)
4 hard boiled eggs, chopped
15 oz. can black beans, drained and rinsed
1 c low fat shredded cheese
12 slices turkey bacon, cooked and crumbled
2 small avocados, sliced
2 c grape tomatoes, halved
2 ribs of celery, sliced
2/3 c fat free ranch dressing
1/3 cup chunky salsa
Salt and pepper to taste

Over a large platter with the greens then arrange chicken, eggs, beans, cheese, bacon, avocados and tomatoes in rows and sprinkle with salt and pepper. Mix the salsa and dressing and pour over platter.

This makes such a great custard ! The coconut flavor is mild, the custard is creamy and this is a superb pie. Sometimes I add a little coconut to the custard itself. This is as good as any bakery custard and at only 280 calories per serving, it‘s a great choice.

Coconut Custard Pie

8 servings
280 calories

¼ c flaked coconut
¾ Splenda
⅓ c cornstarch
½ t salt
2½ c skim milk
2 egg yolks
2 T butter
¾ c flaked coconut
1¼ t vanilla extract
¼ t coconut extract
1 low fat graham pie crust

Preheat oven to 350 degrees. Toast ¼ cup coconut in a skillet on medium low heat 5 to 6 minutes or until toasted.
Mix Splenda, starch and salt and gradually whisk in milk. Cook over medium heat stirring constantly until thick. Beat egg until pale in color and then whisk in ¾ c of the milk mix. Then add that mix back to the rest of the milk and whisk (in this manner, the eggs do not curdle). Cook one minute to bring to a boil stirring constantly. Remove from heat and add butter, ¾ c coconut and extracts. Pour into crust, cover with plastic and gently press down on the filling. Chill 3 hours and sprinkle with toasted coconut and garnish with some optional whipped cream just before serving.

Either as a breakfast or a lunch, this egg sandwich is fabulous. It matches savory egg yolk with crisp spinach and creamy cheese and satisfies the soul

Egg and Spinach Muffin

1 serving
245 calories per serving

1 t butter
1 egg
Salt and pepper to taste
1 English muffin, split and toasted
1/4 c baby spinach leaves
1 wedge light Laughing Cow cheese (original Swiss or Garlic Herb flavored)

Melt butter and cook egg 2 minutes each side or until desired doneness. Sprinkle with salt and pepper. Spread cheese on toasted muffins, add egg and spinach and make a sandwich.

This turns out a creamy, delicious side dish that goes great with beef, chicken, pork or fish. The ranch dressing gives it a nice tang and an unexpected flavor.

Broccoli and Rice

8 servings
113 calories per serving

1 c Minute brown rice, uncooked
1 c fat free chicken broth
1 ½ c frozen chopped broccoli, thawed and drained (or you can use fresh)
2/3 c shredded part skim mozzarella cheese
1/4 c light ranch dressing
½ c egg beaters
Pam

Preheat oven to 350 degrees. Fix rice according to package instructions but use broth instead of water. Cool rice a bit and add in the rest of the ingredients. Spoon the mix into a casserole dish sprayed with Pam and bake 25 minutes or until browned.

Though in a typical aioli the mayo is made from scratch by whipping the eggs, you can make a quick version with low fat mayo, garlic and lemon zest and you’ll be in dipping heaven. The zucchini fries are perfect with the sauce. Try serving next to a chicken or turkey burger for a saintly version of a burger and fries.

Zucchini Fries

8 servings
108 calories per serving

1 lb. zucchini (about 3)
1/4 c grated parmesan cheese
1 pack Shake and Bake
1 egg
1/2 c low fat mayo
1 t lemon zest
2 garlic cloves, minced
Pam

Heat oven to 450 degrees. Spray a baking sheet with Pam. Cut zucchini into ¼ inch ‘french fries’. Mix cheese with Shake and bake and place in a zip loc bag. Whisk egg and toss with zucchini then drain off any excess egg and working in batches place zucchini in zip loc and shake to coat. Spread zucchini on baking sheet and cook 12-13 minutes turning half way through.

Mix mayo, lemon and garlic and serve as a dipping sauce.

What a great way to make cauliflower ! The spicing is subtle and the coating is just right. No more boring cauliflower !!

Crispy Cauliflower

6 servings
92 calories per serving

4 c cauliflower florets
6 T flour
¼ t garlic powder
¼ t onion powder
¼ t paprika
¼ t salt
¼ t pepper
2 ½ c cornflakes, crushed
2 egg whites
Pam

Preheat oven to 425 degrees. Spray a baking sheet with Pam. Place cauliflower in a pan with 2 T water, cover and cook 6 minutes or until still crisp yet tender. In a zip loc bag mix all the spices and flour. In another zip loc, place the cornflakes. Beat the eggs lightly and one at a time roll the florets in the egg mix, then toss in the spice bag, the coat with egg again, then toss in the crumbs being sure to press so the flakes stick to the florets. Then place on baking sheet and cook 15-20 minutes or until golden.

This is a great Chile Relleno dish – it has all the flavor and so very little work. It is super easy to put together and turns out a perfect little cup of Mexican goodness.

Mini Chile Rellenos

4 servings
215 calories per serving

2 4 oz. cans diced green chiles, drained and patted dry
3/4 c frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 c shredded low fat cheddar cheese
1 1/2 c skim milk
6 large egg whites
4 large eggs
Salt and pepper to taste
Pam

Preheat oven to 400. Spray 8 six ounce or 4 10 ounce ramekins (small oven safe glass or ceramic pots) with Pam and place on a baking sheet so you can remove them from the oven easily.

Whisk together eggs, egg whites, salt, pepper and milk. Place the chiles on the bottom of the cups then add corn and scallions Sprinkle with cheese then pour in the egg mix. Bake 35-40 minutes or until eggs are set. The larger the ramekins, the longer these will need to cook.