Heart Guards
Prep: 10 min Cook: 25 min

These baked beauties are a breakfast food lover and cardiologist pleaser-the pectin fiber in apples, the oat bran, and the vitamin E-rich canola oil are loved by docs because together they lower cholesterol-  both total and LDL  and keep insulin and blood sugar levels under control.

But protecting yourself against heart disease won't even cross your mind when this dessert-worthy combo of apples, cinnamon, and nutmeg hits your taste buds. Too yummy to be typecast as breakfast treat, these low-fat muffins can be popped anytime for a filling and satisfying bite.

1/2 c oat bran
1 c whole-wheat flour
1/4 c ground flaxseed
1 tsp baking soda
1 1/2 tsp baking powder
1 tsp ground cinnamon
1 tsp nutmeg
1 egg, beaten
4 Tbsp canola oil
1/3 c applesauce
1 shredded apple
1/4 c sugar
1/4 c chopped pecans

1. Preheat oven to 350°F.

2. In a large bowl, whisk together bran, flour, flaxseed, baking soda, baking powder, cinnamon, and nutmeg.

3. In a separate bowl, whisk together egg and oil until smooth. Stir in applesauce, shredded apple, and sugar. Combine mixtures and fold in pecans.

4. Spoon batter into paper-lined muffin cups. Bake for 22 to 25 minutes or until tops spring back when lightly touched. Cool the apple muffins a wire rack.

Makes 12. Per muffin: 147 cal, 9 g fat (1 g sat), 163 mg sodium, 18 g carbs, 3 g fiber, 3 g protein

Slow Cooker Best Bean Chili

Preparation time: 15 min Servings: 6 Cooking time: 360 min   Ingredients: 1 cup green bell pepper, chopped 1 tsp garlic, crushed 1-1/2 tsp cumin seed 1 can (15 oz) red kidney beans 1 lb lean ground beef 2 tbsp brown sugar 1-1/2 cups onions, chopped 2-1/2 tbsp chili powder 1 tbsp cocoa powder, unsweetened 2-3/4 lb tomatoes, diced, chili-seasoned 1 can (15 oz) pinto beans Cooking Directions: Combine all ingredients in a slow cooker. Cover and cook on low 5 to 6 hours. Courtesy: American Dry Bean Board

Nutrition Facts   Calories 390 % Calories From Fat 34.6%   Total Fat 15g Saturated Fats 5.4g Mono-unsaturated Fats 6.3g Poly-unsaturated Fats 1.1g   Cholesterol 67mg   Sodium 440mg   Total Carbohydrates 36g Dietary Fiber 11g Sugar 12g   Protein 30g

Chunky Chicken Peanut Wraps

Saran™ Premium Wrap, pack it with a chewy brownie and a healthy bean dip, and take it off to school or work.

STEP 1. Place the peanut butter, lite soy sauce, and water in a bowl. Whisk together until evenly combined. Set aside.

STEP 2. Slice the cooked chicken breast into chunky slices and place half the amount of chicken on each tortilla.

STEP 3. Divide the carrots and lettuce equally and place on top of the chicken in each tortilla.

STEP 4. Drizzle the peanut sauce over the fillers. Then roll up the sandwich and wrap with

.

Nutritional information provided by

Microwave Lasagna

spinach are packed with essential nutrients like vitamins A and C and potassium.

9 oz stemmed spinach leaves (about 5 c)
1 container (15 oz) reduced-fat ricotta cheese
1 1/2 c shredded reduced-fat mozzarella cheese
1/2 c grated Parmesan cheese
1 egg white
2 Tbsp fresh parsley, chopped
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/2 c onions, chopped
1 c bell pepper, chopped
2 med zucchini, chopped
2 tsp garlic, minced
1 jar (26 oz) tomato-basil sauce
8 no-boil lasagna noodles

1. Put spinach in an 8-inch square microwavable dish and cook on high for 4 minutes or until wilted.
2. Drain any liquid, remove spinach to a bowl, and mix with ricotta, half of mozzarella, half of Parmesan, egg white, 4 teaspoons of parsley, salt, and pepper.

3. Wipe out baking dish and generously coat with cooking spray. Mix in onions, pepper, zucchini, and garlic. Mix until coated with spray, then cover tightly with microwave-safe plastic wrap and cook on high for 5 minutes or until vegetables are soft, stirring once.

4. Uncover and scrape vegetables onto a plate.

5. Spread a layer of tomato sauce over bottom of same dish. Add a layer of 2 noodles. Spread a third of cheese mixture over noodles, covering noodles completely. Spoon a third of vegetable mixture over cheese, then spoon on a quarter of sauce, making sure noodles are covered.

6. Repeat layers of noodles, cheese, vegetables, and sauce to make a total of 4 layers of noodles. Top final layer with remaining sauce.

7. Cover tightly with microwave-safe plastic wrap and cook on high for 10 minutes or until noodles are almost tender.

8. Scatter remaining mozzarella and Parmesan over top and cook uncovered on high for 5 minutes or until cheese is melted. Sprinkle with remaining 2 teaspoons parsley. Let sit 5 minutes before cutting.

Makes 6 servings. Per serving: 380 calories, 10 g fat (6 g saturated), 960 mg sodium, 47 g carbohydrates, 3 g fiber, 25 g protein
 

Ooey Gooey Chocolate Chip Cookies

 

The original recipe for these cookies is a top rated recipe on the Food Network website and it was contributed by Wendy Gaynor, the owner of the Ruby et Violette cookie bakery in New York City. The original recipe calls for a stick of butter; I switched to a less fat margarine with a low amount of saturated fat and no trans fat. I decreased the sugar by 1/3 and used a majority of whole-wheat flour to make the dough, which adds nutrients and fiber. The original cookie recipe calls for 3 types of chips (peanut butter chips, toffee chips and semisweet chocolate chips). I kept the two types of chocolate and took out the toffee chips.

WHAT YOU SAVE
Making these changes cut from each cookie:

• 63 calories
• 5 grams total fat
• 4 grams saturated fat
• 17 mg cholesterol

And fiber increases by about 1 gram per serving!

Lightened NYC Bakery Chocolate Chunk Cookies

Photo: Elaine Magee

Ingredients:

1/2 cup less fat margarine (8 grams fat per tablespoon and no trans fat)
1/2 cup dark brown sugar packed
1 large egg, higher omega-3 if available
1 teaspoon vanilla extract
1/2 cup + 2 tablespoons whole wheat flour
1/2 cup unbleached white flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 cup peanut butter or butterscotch chips
1/2 cup miniature marshmallows
1 cup semisweet chocolate chips or chunks (60% cocoa if possible)

Preparation:

1. In large mixing bowl, combine margarine with dark brown sugar until thoroughly blended, scarping sides and bottom of bowl frequently. Add in the egg and vanilla extract and beat on low speed, scraping sides and bottom of bowl, until blended.
2. In separate bowl, combine flours, salt and baking soda. Add flour mixture to margarine/sugar mixture while beating on low speed until combined. Stir in both types of chocolate chips and marshmallows with a scraper or spoon. Cover bowl and refrigerate until cold (at least two hours).
3. Preheat oven to 350-degrees. Line baking sheet with parchment paper and use a cookie scoop to drop balls of dough (about 2 tablespoons each), 2 inches apart, on prepared baking sheet. Bake for about 10 minutes (bake longer if you like your cookies crisp and not chewy). Let them rest on the cookie sheet for a few minutes then remove cookies to a wire rack and let them cool.

Yield: Makes 18 bakery size cookies

Nutrition Information
Per serving: 168 calories, 2 g protein, 23 g carbohydrate, 7.5 g fat, 4 g saturated fat, 11 mg cholesterol, 1.2 g fiber, 112 mg sodium. Calories from fat: 40 percent.

Journal as: 1 portion medium dessert