Banana Strawberry Smoothie
Yield: 2, 1-cup servings Prep Time: 5 min.

1 large banana, sliced
5 packets of Splenda or no-calorie sweetener
1/2 cup reduced fat milk
1 1/4 cups frozen, unsweetened strawberries

Combine all ingredients in the jar of a blender. Blend on medium speed until smooth. Pour into glasses and serve.

Easy Beef Casserole
Preparation time: 15 minutes Serves: 4 Serving Size: 4 oz

1 lb. extra-lean, boneless top round steak, cut into bite-sized pieces and trimmed of fat
2 cups sliced carrots
1 medium onion, chopped
½ cup water
2 Tbsp. Worcestershire sauce
1 tsp. garlic powder
1 tsp. parsley
2 Tbsp. red wine
1/2 tsp salt
Pepper to taste (optional)

Heat the oven to 350۫ F. Place steak, carrots, and onions in a casserole dish. Combine the remaining ingredients in a small bowl and mix well. Cover the dish tightly with aluminum foil and bake for 1 ½ hours, keeping the dish covered at all times. Exchange: 2 Vegetable, 2 Lean Meat Calories: 181 Calories from fat: 31 Total Fat: 3 g Saturated Fat: 1.2 g Cholesterol: 59 mg Sodium: 462 mg Dietary Fiber: 2 g Total Carbohydrate: 12 g Sugars: 6 g Protein: 25 g

Simple Beef Stir-Fry
Prep. time: 5 min. Cooking time: approx. 10-15 min. Yield: 4 cups Serving size: 1 cup

Cooking spray
12 ounces beef tenderloin or filet mignon, cut into bite-size pieces
1 16 oz. package frozen, mixed, stir-fry blend vegetables, thawed
3 tablespoons light teriyaki sauce (58% less sodium)

Coat a large, nonstick skillet with cooking spray and warm over medium heat Add meat and cook, stirring frequently, until browned (about 4-5 minutes). Increase heat to high. Stir in vegetables and teriyaki sauce. Cook until meat is heated through and vegetables are crisp-tender (approximately 4-6 minutes); stir frequently. Serve alone or over brown rice, pasta, or a baked potato. Exchanges: 1 nonstarchy vegetable, 2 ½ very lean meat Calories: 123 Carbohydrate: 6 g. Protein: 18 g. Saturated fat: 1 g. Fat: 3 g. Sodium: 283 mg. Fiber: 1 g. Carbohydrate choices: 1/2

Blueberries Chantilly
Serving Size: ½ cup fruit with ¼ cup topping Total servings: 6 Prep time: 10 minutes

Clouds of light sour cream and cream cheese surround plump, juicy blueberries
2 cups fresh blueberries
1 cup fresh raspberries
1 cup fat-free sour cream ½ cup fat-free cream cheese
1 Tbsp orange juice
1 Tbsp honey
1 tsp cinnamon
2 tsp orange peel

Place the blueberries and raspberries in a large bowl. With electric beaters, whip together the sour cream, cream cheese, orange juice, honey, and cinnamon until light and fluffy. Spread over the top of the berries. Garnish with orange peel and serve.

Easy Caramel Popcorn
Yield: 10 1-cup servings • Prep Time: 10 min. • Cook Time: 4-6 min.

10 cups low-fat microwave popcorn
6 caramel candies per serving, cut into small pieces
2 Tbsp. dark or light corn syrup
1/2 Tbsp. water

1. Preheat oven to 350 degrees. Spray a large jelly roll pan with non- stick cooking spray and set aside. Place the popcorn in a large glass bowl. 2. In a 1-cup measure or similar microwave-safe bowl, combine the caramels, syrup and water for 40 seconds. Stir. Microwave for an additional 30 seconds until the caramels are completely melted. 3. Slowly pour the caramel mixture over the popcorn (be careful, syrup is hot), stirring with a wooden spoon to coat evenly. Spread the popcorn evenly on the prepared baking pan. Bake the popcorn for 4 to 6 minutes until the syrup hardens slightly. 4. Cool before serving or store tightly covered at room temperature. Leftover popcorn will keep for 4 to 5 days.

Cheese and Rice Stuffed Peppers
Yield: 4 • Prep Time: 10 min. • Cook Time: 15 min.

4 medium green bell peppers
2 cups cooked rice
1 cup reduced-fat cheddar cheese
2 Tbsp. parsley
1/6 tsp. fresh ground black pepper
1/2 tsp salt

1. Preheat the oven to 300 degrees F. 2. Slice off the tops of the peppers. Wash and remove cores and seeds. Stand the peppers upright in a saucepan containing ½ cup boiling water. Cover tightly and allow to steam for 5 minutes. Remove and drain. 3. In a large bowl, mix together rice, cheese, parsley, ground pepper and salt. Divide the mixture and stuff each pepper. 4. Stand peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.

Colorful Vegetable Casserole
Prep Time: 15 minutes Baking time: 1 hour Yield 10-12 servings Serving Size 1 cup

Vegetable cooking spray
16 oz. frozen Italian-mix vegetables
1 large green pepper, cut into strips
1 lb. baby carrots, halved
1 medium zucchini, unpeeled, cut into 1/2 inch slices
4 medium tomatoes, quartered
1 cup celery, sliced
2 Tbsp. butter or margarine
1 1/2 cups chopped onion
2 tsp. instant reduced-sodium chicken broth granules
2 large cloves garlic, minced
2 tablespoons cooking wine
1/2 teaspoon salt
1/2 teaspoon pepper

Preheat oven to 325º F. Spray a 3-quart casserole dish or Dutch oven with cooking spray. Spread frozen vegetables in an even layer in the casserole dish. Follow with layers of green pepper strips, baby carrots, zucchini slices, tomato pieces and celery. Melt margarine in skillet. Add onion and garlic, sautéing until tender. Stir in broth granules, wine, salt and pepper. Pour skillet mixture over vegetables. Cover casserole and bake for approximately 1 hour until vegetables are crisp-tender.

Wild Rice with Mushrooms and Almonds
Yield: 6 (1/2 cup) servings Exchanges per serving: 1 starch

1/2 cup wild rice, uncooked
2 cups canned low-sodium chicken broth
Butter-flavored vegetable cooking spray
2 tsp. reduced-calorie margarine
1/4 cup chopped celery
2 cups sliced fresh mushrooms
1/4 cup chopped green onions
1/4 cup chopped water chestnuts
1/4 teaspoon salt
1/4 teaspoon pepper
1 Tbsp. slivered almonds, toasted
Green onion (optional)

Combine rice and broth in a saucepan. Bring to a boil; cover, reduce heat, and simmer 50 minutes or until rice is tender, stirring occasionally. Drain; set aside. Coat a large nonstick skillet with cooking spray; add margarine. Place over medium high heat until margarine melts. Add celery; sauté 1 minute. Add mushrooms and next 4 ingredients; sauté 2 minutes or until vegetables are tender. Add vegetable mixture and almonds to rice; toss lightly. Garnish with a green onion, if desired.