Ingredients Needed:

cooking spray
1 cup whole wheat flour
1 cup flour
1/4 teaspoon salt
2 teaspoon baking powder
1 tablespoon orange zest
1/3 cup sugar
1/2 cup applesauce, unsweetened (4 ounce)
1 egg
6 tablespoon milk, skim
1 teaspoon vanilla
1 cup cranberry sauce, mashed

Directions:

1. PREHEAT oven to 400°F and SPRAY a 12-cup muffin tin with cooking spray.
2. In a large bowl WHISK flours, salt, baking powder, orange zest and sugar.
3. In a separate medium bowl WHISK applesauce, egg, milk and vanilla.
4. ADD the wet ingredients into the dry ingredients and MIX gently. FOLD in cranberry sauce and MIX gently.
5. PLACE 1/4 cup of the batter into each muffin tin.
6. BAKE for 15-18 minutes or until muffins are golden brown.
7. REMOVE from oven and let cool on a cooling rack.

Nutrition Information:

140 calories, 1 g fat, 15 mg cholesterol, 150 mg sodium, 30 g carbohydrates, 0 g fiber, 3 g protein

Ingredients Needed:

cooking spray
6 corn tortillas, quartered, warmed
1 cup black beans, drained and rinsed
1 cup onion, diced
1/4 cup hot sauce, optional
12 eggs
3/4 cup cheddar cheese, shredded, reduced fat
3/4 cup fresh salsa
1 avocado, cubed, optional
 

Directions:

1. PREHEAT oven to 375°F. SPRAY a 12-cup muffin tin with nonstick spray and SET aside.
2. PLACE 2 corn tortilla triangles in each muffin tin. Triangle points should overlap and point towards the middle, forming a “cup.”
3. PLACE 1 tablespoon of beans, 1 tablespoon onion and 1 teaspoon hot sauce in each taco cup.
4. CRACK 1 egg into each tortilla cup.
5. BAKE for 20 minutes or until egg is cooked to 160°F.
6. REMOVE from oven, TOP each cup with 1 tablespoon of cheese and PLACE back in the oven to melt cheese.
7. REMOVE from the oven and TOP with salsa and avocado, if desired.
 

Nutrition Information:

140 calories, 6 g fat, 170 mg cholesterol, 200 mg sodium, 12 g carbohydrates, 2 g fiber, 9 g protein

Ingredients Needed:

1 banana, well mashed
1 egg
1 egg white
1/4 cup milk, skim
1/2 teaspoon vanilla
cooking spray
4 bread slices, whole wheat
 

Directions:

1. In a shallow dish BEAT together banana, egg, egg white, milk and vanilla.
2. DIP each piece of bread into the batter, TURNING them to COAT both sides.
3. SPRAY a large non-stick skillet with cooking spray.
4. HEAT the skillet to medium-high heat and COOK each piece of French toast until brown on both sides.
 

Nutrition Information:

130 calories, 3 g fat, 45 mg cholesterol, 200 mg sodium, 22 g carbohydrates, 3 g fiber, 6 g protein
 

Ingredients Needed:

16 ounces spaghetti
1 1/2 cup cream of chicken soup, reduced sodium
1 can tomatoes, diced, low sodium, rinsed and drained (14.5 ounces)
3/4 teaspoon garlic powder
1/4 teaspoon pepper
3/4 teaspoon basil, dried
1/4 teaspoon oregano
1 can chicken, with juice (12.5 ounces)

Directions:

1. COOK spaghetti in a large stock pot omitting fat and salt.
2. DRAIN and return to pot.
3. On medium heat, ADD cream of chicken soup, tomatoes, spices and chicken.
4. MIX well, HEAT through, and SERVE.

Nutrition Information:

190 calories, 3 g fat, 20 mg cholesterol, 140 mg sodium, 31 g carbohydrates, 2 g fiber, 1 g protein