This one got its name because we kept asking each other to pass the mashed things. They were so good that I got my husband to eat carrots and my daughter to eat cauliflower

Mashed Things

2 servings
200 calories per serving

1 red potato, peeled and cubed
1 c small cauliflower florets
1/2 c baby carrots
1 c chicken broth
1 oz. cream cheese, softened
1 t garlic powder
Salt and pepper to taste
1 slice Kraft fat free singles American cheese
2 T skim milk
5 squirts ICBINB Spray

Bring veggies to a boil in the broth. Cover and simmer 15 minutes or until veggies are soft. Drain the veggies and place them in a bowl with the cream cheese, cheese, garlic, milk, salt and pepper and beat with a mixer until creamy. If they are too dry, you can add more milk. Spray with the I Can’t Believe it’s Not Butter spray just before serving.

Potatoes, cheese and sour cream – they are just meant to go together ! The little bit of baking gives the potatoes a nice crispy crust and this is a great side to anything – especially a grilled meat such as Grilled Chili Rubbed Sirloin.

Mashed Potato Bake

3 servings
185 calories per serving

24 oz. potatoes, peeled and quartered (you can use the frozen Oreida Steam and Mash here for a quick alternative)
2 oz. low fat cream cheese, cubed
1/4 c low fat sour cream
1 T skim milk
1/2 t onion powder
1/2 t salt
¼ t pepper
Pam
ICBINB spray (I Can’t Believe it’s Not Butter)

Preheat oven to 350 degrees. Cover potatoes with water and bring to a boil them reduce heat, cover and simmer 20 minutes or until tender. Mash the potatoes and add the rest of the ingredients then place in a 13×9 baking dish sprayed with Pam. Spray with a few spritzes of ICBINB. Bake 20-25 minutes or until lightly browned.

This makes a great brunch or lunch. The flavors mingle very nicely and the sharp flavor from the swiss cheese adds a nice flair to this sandwich.

Open Faced Bacon Melts

1 serving
330 calories per serving

1 light English Muffin (100 calories)
Mustard
2 thin slices Canadian Bacon
1 slice tomato
2 basil leaves
2 slices light Swiss cheese (80 cals per slice)
8 spritzes ICBINB Spray

Spray muffin with ICBINB Spray and then spread with a little mustard. Add bacon, basil and tomato and then place on a pan in your toaster oven and heat through. Finally top with cheese and heat until it is melted.

Add a quick mustard sauce to chicken before baking and you end up with a zesty dinner in no time at all !

Deviled Chicken

4 servings
244 calories per serving

4 4 oz. boneless skinless chicken breasts (Perdue Perfect Portions work great here !)
1/2 t pepper
1/4 t salt
Pam
2 T spicy brown mustard
1/2 t ground red pepper
½ c bread crumbs
I Can’t Believe It’s Not Butter Spray

Preheat oven to 450 degrees. Sprinkle chicken with salt and pepper and place on a baking dish sprayed with Pam. Bake 15 minutes. Brush chicken with mustard and sprinkle with red pepper. Sprinkle with crumbs and press a bit so they stick well. Spritz with ICBINB Spray and return to oven for 10 minutes or until chicken is done

Turkey with a zesty cheese sauce is the perfect lunch !

Turkey Panini

4 servings
272 calories per serving

3 T lowfat mayonnaise
2 T nonfat plain yogurt
2 T shredded (not grated) Parmesan cheese
2 T chopped basil
1 t lemon juice
Pepper to taste
8 slices light whole wheat bread
8 oz. thinly sliced deli turkey
8 slices tomato
2 t canola oil
ICBINB spray

Mix mayo, yogurt, cheese, basil, lemon juice and pepper. Spread 2 t of the mixture on each slice of bread and then fill the sandwiches with turkey and tomato. Heat 1 t oil in a large nonstick pan and put in 2 sandwiches. Use a Panini press to weight down the sandwiches. Cook until golden, about 2 minutes. Spray the top with I Can’t Believe It’s Not Butter Spray and then flip the sandwich and cook until the second side is golden. Repeat with the 2 remaining sandwiches.

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This is basically a ‘grilled cheese’ of peanut butter and fruit and it is just awesome.

Grilled PBF

4 servings
301 calories per serving

8 slices whole wheat bread
¼ c creamy peanut butter
1 apple, rinsed, peeled, cored, and sliced
2 bananas, peeled and cut into about 12 thin slices
Pam
ICBINB Spray

Assemble sandwich with ½ tablespoon of pea¬nut butter on each slice of bread then add two apple slices and six banana slices in the middle of each sandwich.

Spray both sides of the sandwich with a bit if I Can’t Believe it’s Not Butter Spray and then fry it up in a skillet sprayed with Pam – - just like a grilled cheese sandwich. You can add some cinnamon to the sandwich when it comes out of the pan for some extra flavor.

No matter how you put it together, this is a great nutritious breakfast that the kids will LOVE.

I find chicken to be much more flavorful than turkey – especially when you’re talking burgers or sausage. Cook this great low fat, low cal burger up in no time and have a guilt free burger dinner. Try serving with Zucchini ‘Fries’. To keep this moist, I add a bit of water to the pan as it cooks and give the burger a few spritzes of ICBINB spray right at the end of the cooking process.

Chicken Burger Deluxe

1 serving
305 calories per serving

1 chicken burger
1 100 calorie bun (Arnold Select Thins are great !)
Salt and pepper to taste
¼ t onion powder
1 large slice tomato
1 lettuce leaf
1 slice onion
2 large basil leaves
Pam
ICBINB Spray

Heat a skillet and spray with Pam. Add burger and sprinkle with half the salt, pepper and onion powder. Cook 5-6 minutes then flip and add the rest of the spices. If the pan gets too dry, add a bit of hot water. Cook another 5-6 minutes or until fully cooked. Spritz with a bit of I Can’t Believe It’s Not Butter Spray then place on a bun. Add basil, lettuce, onion and tomato.

Try serving with some celery and carrot stix on the side. If you use 45 calorie per slice bread, you can really BEEF up on the beef

Cheesesteak

1 serving
320 calories per serving

6 slices shaved and lean deli roast beef
2 rings green bell pepper
2 slices FF Kraft singles
2 slices Marble Rye or bread of your choice (no more than 100 calories per slice)
Pam
ICBINB Spray

Make sandwiches. Spray skillet with Pam and heat. Spray outside of each slice of bread with 5 spritzes of ICBINB Spray. Grill 3 minutes each side.

Caprese is a style of salad made with tomatoes, basil and mozzarella – here we place it all in a sandwich and heat it up so that all the flavors intensify.

Easy Caprese Panini

1 serving
329 calories per serving

1 Arnold Sandwich Thins bun
1 T prepared low fat pesto
2 tomato slices
2 oz. part skim mozzarella cheese
3 large basil leaves
ICBINB Spray
Pam

Spread pesto inside roll and add tomato, cheese and basil. Spray the outsides of the buns with a few spritizes of ICBINB spray. Spray a pan with Pam and heat to very hot. Add sandwich and grill2 minutes. Flip and grill another 2-3 minutes.

Add in some ham and this is a pretty authentic sandwich – it’s just on whole wheat slices rather than a roll. But for only 285 calories, I’ll give up a little authenticity – and you don’t have to give up on ANY of the flavor ! You can add some mustard if you like, but I like this one plain.

Cuban Sandwich

1 serving
285 calories per serving

2 oz. cooked leftover pork, sliced thin (slices from Grilled Pork Roast are great)
2 slices whole wheat lite bread (45 calories per slice)
1 slice light Swiss cheese (70 calories)
2 sandwich stacker pickles, patted dry
Pam
I Can’t Believe It’s Not Butter Spray

Make a sandwich of the pork, cheese and pickles. Heat a grill pan or frying pan and spray with Pam. Spray one side of the sandwich with 5-10 spritzes of ICBINB spray and lay the sprayed side down. Grill 3 minutes pressing down on the sandwich lightly. Spray the top of the sandwich with ICBINB and flip then continue cooking 2-3 minutes.