Serving size: 1
1 ¼ cups low-fat milk
1 package (4-serving size) vanilla or French vanilla fat-free, sugar-free instant pudding and pie filling mix
¼ teaspoon almond extract
6 sheets phyllo dough, thawed
2 cups fresh raspberries
2 teaspoons powdered sugar
Nonstick cooking spray
Preheat the oven to 350 degrees. Whisk the milk and pudding mix in medium bowl for two minutes. Stir in almond extract. Cover and refrigerate it.
Working quickly, place one phyllo sheet on a work surface. Spray lightly with cooking spray. Top it with two more phyllo sheets, spraying each with cooking spray. Cut the stack crosswise into six strips. Cut each strip in half to form 12 rectangles. Transfer the rectangles to an ungreased baking sheet. Repeat the process with the remaining three phyllo sheets. Place them on a second baking sheet. Bake them for six to eight minutes or until they’re golden brown and crisp. Move them to wire racks to cool completely.
To assemble, spread half of the pudding over eight rectangles. Top them with half of the raspberries. Repeat the layers with eight phyllo rectangles and the remaining pudding and raspberries. Top those with the remaining eight phyllo rectangles. Sprinkle them with powdered sugar before serving.
130 calories (15 from fat), 2 g total fat (1 g saturated fat), 253 mg sodium, 3 mg cholesterol, 25 g carbohydrates, 2 g fiber, 3 g protein
Exchanges: 1 starch, ½ fruit, ½ fat
Gingered Chicken with Vegetables
Serving size: ¼ of total recipe
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
½ cup sliced water chestnuts
¼ cup sliced green onions
1 tablespoon ginger
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons sugar substitute
2 tablespoons light soy sauce
4 teaspoons corn starch
2 teaspoons dark sesame oil
Heat one tablespoon of vegetable oil in a large skillet over medium-high heat. Stir-fry the chicken until it’s no longer pink. Remove the chicken from the skillet. Heat the remaining tablespoon of vegetable oil in the skillet. Add bell peppers, mushrooms, pea pods, water chestnuts, green onions, ginger and garlic to the skillet. Stir fry the mixture for three to four minutes until the vegetables are crisp-tender.
Meanwhile, combine the chicken broth, sugar substitute, soy sauce, corn starch and sesame oil until the mixture is smooth. Stir in the chicken. Heat it through. Season it with salt and pepper.
263 calories (100 from fat), 11 g total fat (1 g saturated fat), 66 mg cholesterol, 411 mg sodium, 11 g carbohydrates, 2 g fiber, 29 g protein
Exchanges: 2 vegetable, 4 meat
Serving size: 1
Servings: 8 to 10
3 slices crisp-cooked bacon, crumbled
½ cup finely chopped lettuce
½ cup finely chopped baby spinach
¼ cup diced tomato
1 tablespoon plus 1 ½ teaspoons fat-free mayonnaise
1/8 teaspoon salt (optional)
¼ teaspoon black pepper (optional)
1 large cucumber
Snipped green onion or minced fresh parsley (optional)
Combine the bacon, lettuce, spinach, tomato and mayonnaise in a medium bowl. Season it with salt and pepper, if desired. Set it aside.
Peel the cucumber. Trim off the ends and cut it in half lengthwise. Use a spoon to scoop out the seeds. Discard the seeds. Divide the bacon mixture between the cucumber halves, mounding it in hollowed areas. Garnish them with parsley. Cut them into two-inch pieces.
26 calories (13 from fat), 2 g total fat (less than 1 g saturated fat), 3 mg cholesterol, 72 mg sodium, 2 g carbohydrates, less than 1 g fiber, 2 g protein