All Bran Muffins (low fat, low saturated fat, cholesterol-free, high fiber)

Servings

Servings Per Recipe: 12 muffins

Ingredients

• 2 cups All Bran cereal
• 1½ cups skim milk
• 1¼ cups all-purpose flour
• ¼ cup sugar
• 1 Tbsp +1 tsp baking powder
• 1 Tbsp cinnamon
• ¼ cup unsweetened applesauce
• 1 egg white
• ½ cup raisins

Directions

1. Combine cereal and milk in medium size bowl. Set aside for 15 minutes.
2. Combine flour, sugar, baking powder, and cinnamon in another bowl. Mix well.
3. Add egg white and applesauce to cereal/milk mixture. Mix well.
4. Stir in flour mixture. Stir until moistened.
5. Fold in raisins.
6. Spray muffin tins well with no-stick spray. Divide the batter into 12 muffin cups.
7. Bake at 350 for 15-17 minutes, or until toothpick inserted into the middle comes out clean.
8. Let muffins cool in the muffin tin for 5 minutes before removing.

Nutritional Information

Per muffin: 120 calories, 0.5g fat, 0.1g saturated fat, 0g trans fat, 0.5mg cholesterol, 155mg sodium, 29g carbohydrate, 4g fiber, 4g protein

Potato & Leek Soup (low fat, low saturated fat, low cholesterol, high fiber, high calcium)

Servings

Servings Per Recipe: 4

Ingredients

• 4-5 leeks (approx. 1 lb)
• 2 large potatoes, peeled & quartered
• 1 cup celery, thinly sliced
• 4 cups low-sodium chicken broth
• 2 cups skim milk
• 1 Tbsp chopped fresh parsley
• White pepper to taste

Directions

1. Cut off the root ends and green tops from the leeks. Halve the leeks lengthwise, separate the layers and wash them thoroughly. Cut the leeks into 1-inch pieces.
2. In a large saucepan, combine the leeks, potatoes, celery and stock. Bring to a boil, & skim residue off the top. Reduce the heat and simmer, uncovered, about 40 minutes, or until the vegetables are tender.
3. Cool the soup briefly, then puree in a blender or food processor or mash to a coarse puree by hand.
4. Return the soup to the saucepan; add the milk and reheat the soup just until heated through; do not boil.
5. Ladle the soup into bowls and sprinkle with parsley and pepper.

Nutritional Information

Amount Per Serving: 200 calories, 0.5g fat, 0.2g saturated fat, 0g trans fat, 2.5mg cholesterol, 390mg sodium, 40g carbohydrate, 4g fiber, 10g protein, 235mg calcium

Maple-Glazed Salmon with Pineapple & Wild Rice (low saturated fat, good source of Omega 3, high protein)

Servings

Servings Per Recipe: 4

Ingredients

• ½ cup maple syrup
• 2 Tbsp Dijon mustard
• 4 4-ounce salmon fillets
• ½ tsp sea salt
• ½ tsp black pepper
• ½ fresh pineapple
• 1 jalapeno, seeded & finely chopped
• 2 cups cooked wild rice

Directions

1. Heat broiler. Whisk together the maple syrup and mustard in a small saucepan over medium heat and bring to a boil. Simmer until slightly thickened, about 5 minutes. Remove from heat and set aside.
2. Place the salmon in a foil-lined 9-by-13-inch baking dish. Season with the salt and pepper. Remove the peel from the pineapple half and cut it lengthwise into quarters, then cut each quarter into 1/2-inch-thick triangles. Scatter the pineapple and jalapeño around the salmon. Brush the salmon with the syrup mixture.
3. Broil for 5 to 7 minutes, or until the salmon flakes easily when pricked with a fork and the inside is the same color throughout. Serve the salmon and pineapple with the rice.

Nutritional Information

Amount Per Serving: 350 calories, 5.5g fat, 0.9 g saturated fat, 0g trans fat, 75mg cholesterol, 380mg sodium, 43g carbohydrate, 2.5g fiber, 33g protein