Light Is Right - Calories Count

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CaloriesCount.Com Recipe GuidethigLthigRisIf you want to lose weight without sacrificing taste, look no further than the “Light is Right” Recipe Guide. From breakfast to dinner, appetizers anddessert, you’ll find these recipes are not only calorie-controlled, but delicious, too.Remember that losing weight is not about dieting and deprivation. Instead, let Recipe Guide help you incorporate great tasting recipes into yourlifestyle – your taste buds won’t notice the difference, but your waistline will.The “Light is Right” Recipe Guide contains almost 100 great-tasting,calorie-controlled recipes. You will find that the words delectable, tasty and divinecan be synonymous with healthy.The staff at wish you the best of luck as you sizzle, sear, bakeand broil your way toward healthier cooking.

CaloriesCount.Com Recipe GuideIndexBreakfast.2Sauces.18Buff Bran MuffinsChilled Apple OatmealCinnamon French Toast “Delite”Mexican Scrambled Eggs“Ooh La La” Orange Breakfast ShakeOrange Vanilla MuffinsCitrus SalsaSweet-and-Sour SauceAppetizer.5Crabmeat DipSwedish NutsTuscon Bean Salad/Gorgonzola BruschettaGrilled Tomato-Onions DipMain Course.7Grilled Asian Steak SaladGrilled Fish with Pineapple-Cilantro SauceHoliday Ham and Cherry SauceSouthern Style Mustard BBQ Chicken KabobsStuffed Pork TenderloinSweet and Sour Stir-FrySweet and Spicy ShrimpVegetarian ChiliSide dishes.12Broccoli with Garlic SauceChinese Green BeansJamaican Curried RiceOrange-Almond SaladOriental Garden TossPenne Salad PrimaveraRatatouilleRosemary Sweet PotatoesSmoked Salmon Spread on CucumbersWhite and Black Bean SaladWilted Spinach SaladZucchini BreadDesserts.19Chunky Peanut Butter CookiesCinnamon Bread PuddingCountry Peach Tart“Flourless” Chocolate Hazelnut Torte with FrangelicoEspresso CreamRollFresh Frozen StrawberriesPumpkin PieQuick CobblerRich Chocolate CheesecakeRaspberry-Almond Bar CookiesRaspberry Cheese TartsRum Coconut Pound CakeStrawberry ShortcakeTapioca PuddingWarm Spiced FruitWatermelon Raspberry Ice PopsWhole Wheat DoughnutsDrinks.28Irish Cream Iced Cappuccino“Lite” Lemonade with GingerMango Madness BeverageMulled CiderOrange Banana NogStrawberry Orange Smash

CaloriesCount.Com Recipe GuideBuff Bran MuffinsChilled Apple OatmealIngredientsOatmeal is a great way to start the day and here’s an easy andhealthy recipe your whole family will enjoy. Add some freshfruit such as peaches, blueberries or strawberries and you’vegot a delightful and nutritious start to your day.B r e a k f a s t1/4 cup egg substitute1 1/4 cup fat-free milk2 tbsp. light margarine melted (50% less fat & calories)1 cup bran cereal (not flakes)1 cup all purpose flour1 1/2 tsp. baking powder1 1/2 tsp. baking soda1 cup SPLENDA Granular1/4 tsp. cream of tartarDirectionsPreheat oven to 375 F. Spray muffin pan cups with vegetablecooking spray or line with paper liners. In large bowl, combineegg substitute, milk, margarine and bran cereal. Stir until moist,about 30 seconds. Let stand for 10 minutes.In small bowl, stir together flour, baking soda, baking powder,SPLENDA Granular and cream of tartar. Add flour mixture tomoistened bran mixture and stir gently until blended, about 45seconds. Do not over mix. Spoon batter into muffin cups untilthey are half full. Bake for 20 minutes or until toothpick comesout clean when inserted into the center of muffin. Remove panfrom oven and let sit for 5 minutes. Remove muffins and placeon wire rack to cool.Serves: 12Serving Size: 1 muffinCalories: 80 caloriesCarbohydrates: 15 gramsTotal Fat: 2 gramsProtein: 3 gramsCholesterol: 0 mgSodium: 310 mgRecipe Courtesy of Splenda.comIngredients(Makes 2 servings)1/2 cup oats (quick or old fashioned)1/2 cup low-fat milk1/2 cup plain non-fat yogurt1/4 cup unsweetened applesauce1 tsp. coarsely chopped almonds1 tsp. pumpkin seeds (optional)1/4 tsp. Sweet’N Low brand sugar substitutePinch each ground cinnamon and ground nutmegDirectionsCombine all ingredients in a cereal bowl. Stir well, cover withplastic wrap and refrigerate overnight. Serve chilled.Serving size: ¾ cupCalories: 177Protein: 9 gCarbohydrate: 30 gFat: 3 g fatSaturated Fat: 1 gCholesterol: 4 mgSodium 80 mgRecipe Courtesy of Cumberland Packaging Corporation

CaloriesCount.Com Recipe GuideCinnamon French Toast “Delite”Mexican Scrambled EggsIngredientsTired of the serving (and eating) the same scrambled eggs?If so, add some kick to this morning standby! High in protein,low in fat and tasty too, this recipe is one you can file under“favorites.”B r e a k f a s t1/2 cup skim milk1/4 cup liquefied Butter Buds Mix1 large egg3 large egg whites1 teaspoon vanilla extract2 packets Sweet’ N Low granulated sugar substitute1/2 teaspoon ground cinnamon, plus more for sprinkling6 slices reduced-calorie breadDirectionsIn a shallow dish, whisk together the milk, Butter Buds, egg,egg whites, vanilla, Sweet ‘N Low and 1/2 teaspoon cinnamonuntil well blended.Spray a large nonstick skillet with nonstick cooking spray; heatover medium-low heat.Dip the bread slices, one at a time, into the egg mixture, turning once to coat.Place in a skillet and cook 2 to 3 minutes on each side or untilgolden. Sprinkle with additional cinnamon. Transfer to a serving platter.Serve with your favorite syrup, if desired. Makes 6 slices.Serving Size: 1 sliceCalories: 90Carbohydrates: 13 gramsProtein: 5 gramsTotal Fat: 2 gramsSaturated Fat: 1 gramCholesterol: 35 mgSodium: 205 mgRecipe courtesy of Cumberland Packing CorporationIngredients1/2 cup chopped onion1 tablespoon reduced-calorie margarine1 can (4 ounces) diced mild green chilies, drained1 fresh tomato, diced4 eggs2 egg whites1/3 cup low fat milk1/4 teaspoon garlic powder1/4 teaspoon Sweet ‘N Low granulated sugar substitute2 ounces reduced-fat cheddar cheese, shreddedChopped green onion and minced fresh parsley for garnishDirectionsIn shallow 8- or 9-inch round microwave dish, cook onions andmargarine, covered, on high power 2 minutes. Stir in chiliesand tomato; cook, uncovered, 1 minute. In medium size bowl,beat together eggs, egg whites, milk, garlic powder and Sweet‘N Low ; pour over vegetables. Continue cooking, uncovered, 4to 5 minutes, stirring frequently to move mixture from outsideof dish toward center. Just before eggs are firm, sprinkle withcheese. Do not overcook, as mixture will continue to cook afterbeing removed from microwave. Sprinkle with green onionand parsley. Serve immediately. Serves 4Serving size: one egg (or ¼ of recipe)Calories: 163Protein: 13 gCarbohydrate: 7 gFat: 9 gSaturated fat: 3 gCholesterol: 218 mgSodium: 344 mgRecipe Courtesy of The Cumberland Packing Corp.

CaloriesCount.Com Recipe GuideOrange Vanilla MuffinsB r e a k f a s tThese Orange Vanilla Muffins are the perfect solution to the“breakfast blahs.” Instead of the standard bagel or Englishmuffin, go for one of these low-calorie, tasty muffins. Pair witha glass of skim milk, banana, and maybe even a small cup ofyogurt and you’ve got a breakfast that is not only good-tastingbut one that’s also satisfying. Start your morning off right anddo something good for yourself.Ingredients“Ooh La La” OrangeBreakfast ShakeIngredients1/2 cup low-fat vanilla yogurt1/4 cup skim milk2 tablespoons frozen orange juice concentrate1 tablespoon wheat germ2 packets Sweet’N Low 1/2 teaspoon vanilla extract3 ice cubesDirectionsIn a blender at medium speed, blend all the ingredients untilsmooth and frothy. Pour into a glass.VariationAdd 1/2 cup sliced bananas; blend as directed.Serves: 1Serving size: 1 ½ cupsCalories: 220Protein: 10 gramsCarbohydrate: 42 gramsFat: 1 gramSaturated fat: 1 gramCholesterol: 1 mgSodium: 100 mgRecipe courtesy of Cumberland Packing Corporation2 cups sifted all-purpose flour2 tablespoons sugar6 packets (or 2 teaspoons bulk) Sweet ‘N Low 2-1/2 teaspoons baking powder1/2 teaspoon baking soda1 cup buttermilk1/4 cup reduced-calorie tub margarine, melted1/4 cup orange juice1 large egg2 teaspoons finely grated orange rind1 teaspoon vanilla extractDirectionsPreheat oven to 400 F. Spray a 12-cup muffin pan with nonstickcooking spray or line with paper muffin cups. In a large bowl,sift the dry ingredients. In another bowl, combine the buttermilk, margarine, orange juice, egg, orange rind, and vanilla.Make a well in the center of the dry ingredients. Pour in theliquid ingredients; stir until moistened. Spoon equal amountsof batter into the prepared muffin cups. Bake 15 to 18 minutes,or until golden brown and a toothpick inserted in the centercomes out clean. Cool in the pan on a wire rack 5 minutes.Remove from the pan; serve warm or cold.Serves 12Serving size: 1 muffinCalories: 120 caloriesProtein: 3 gramsCarbohydrate: 20 gramsFat: 3 gramsSaturated fat: 1 gramCholesterol: 20 mgSodium: 85 mgCourtesy of Cumberland Packing Corp.

CaloriesCount.Com Recipe GuideServing Size: 2 tbspCalories: 30Carbohydrate: 2 gramsProtein: 5 gramsTotal fat: 1 gSaturated Fat: 1Cholesterol: 10 mgSodium: 155 mgRecipe courtesy of Cumberland Packing CorporationA p p e t i z e rSwedish NutsIngredientsCrabmeat DipIngredients1 container (8 ounces) nonfat pasteurized processcream cheese product, softened1/4 cup nonfat sour cream1/3 cup finely chopped onion1 tablespoon prepared horseradish1-1/2 teaspoons Butter Buds SprinklesFreshly ground black pepper, to taste1 can (6-1/2 ounces) crabmeat, drained, rinsed and flaked1 tablespoon fresh lemon juice1 packet Sweet’N LowAssorted raw vegetablesDirectionsIn a food processor, process the cream cheese until smooth.Transfer to a medium bowl and stir in the sour cream until wellblended, then the onion, horseradish, Butter Buds and pepperto taste. Stir in the crabmeat, lemon juice and Sweet ‘N Low.Chill 30 minutes for the flavors to blend. Serve with assortedraw vegetables.Makes 1-3/4 cups or 14 servings.1 egg white slightly beaten2 cups pecan or walnut halves1/3 cup SPLENDA Granular2 tsp. ground cardamom or cinnamon1 egg white slightly beatenDirectionsHeat oven to 300oF. Grease a 15x10x1” jellyroll pan. Mix eggwhite and pecan halves in medium bowl until pecans arecoated and sticky. Stir SPLENDA Granular and cardamomor cinnamon and sprinkle over pecans. Stir until pecans arecompletely coated. Spread pecans in single layer in pan. Bakeabout 30 minutes or until toasted. Cool completely or serveslightly warm.Serving Size: 1/4 cup (30g)Serves: 8Calories: 200 caloriesCarbohydrates: 5 gramsProtein: 3 gramsDietary Fiber: 2 g ramsTotal Fat: 20 gramsSaturated Fat: 2 gramsCholesterol: 0 mgSodium: 10 mgRecipe Courtesy of

CaloriesCount.Com Recipe GuideTuscan Bean Salad/ Gorgonzola BruschettaGrilled Tomato-Onion DipThe perfect way to start an Italian meal — bruschetta. Thisrecipe packs a powerful health punch with tomatoes, saladgreens, beans and more. This is a great way to start off anymeal or engagement.IngredientsIngredientsA p p e t i z e r1/2 cup (2 oz.) crumbled Gorgonzola cheese2 tsp. olive oil1/4 tsp. coarsely ground black pepper16 slices French baguette (1 pound loaf ), each 1/2-inch thickSalad:2 cans (19 oz. each) cannelloni beans, rinsed, drained*2 medium fennel bulbs, thinly sliced (optional)4 medium plum tomatoes, diced3 cloves garlic, minced3/4 cup light or fat free mayonnaise3/4 cup white wine vinegar1/4 cup Equal Spoonful**3 tbsp. Dijon mustard1/2 tsp. salt1/4 tsp. ground black pepper1 package (10 oz.) mixed salad greens* May substitute canned Great Northern Beans** May substitute 6 packets Equal sweetenerDirectionsPreheat oven to 350 F. For Bruschetta, combine Gorgonzola,oil and black pepper. Spread on bread slices. Place on bakingsheet. Bake 10 to 15 minutes or until edges of bread are golden. Remove slices to wire rack to cool. Meanwhile, for Salad,combine beans, fennel, tomatoes and garlic in large bowl.Whisk mayonnaise, vinegar, Equal , mustard, salt and pepper to blend. Toss greens with enough mayonnaise mixtureto coat. Place greens in center of a large serving platter. Tossbean mixture with remaining dressing. Place over greens. Placebruschetta around edges of platter. Makes 16 servingsServing size: 1/16 of recipeCalories: 181Protein: 7 gCarbohydrate: 28 gFat: 7 gCholesterol: 7 mgSodium: 701 mgRecipe Courtesy of Equal.com5 ripe Roma tomatoes (or other small firm, fresh tomatoes)1 medium red Spanish onionOlive oil spray1 cup light sour cream3 ounces reduced fat cream cheese, softened1 tablespoon mayonnaise3 tablespoons fresh chopped basil1 small clove garlic, finely mincedSalt and Tabasco, to tasteDirectionsCore the tomatoes and cut in half lengthwise. Spray with theolive oil spray and sprinkle the cut side lightly with salt. Peelthe onion and cut into 3 or 4 thick, crosswise slices. Spray withthe oil spray. Grill the vegetables on a medium-hot grill orspread in a single layer on a baking sheet and roast in a 500 F.for 10 to 12 minutes or until the tomatoes are cooked and soft.The onions should be “crisp-tender.” Remove and cool. Removepeel from the tomatoes and squeeze out the seeds. Chop bothtomatoes and onions. Whisk together the sour cream, creamcheese and mayonnaise. Fold in the tomatoes, onions, basiland garlic. Season to taste with the salt and Tabasco. Serve immediately, or cover and chill until ready to serve. Garnish withwhole basil leaves. Serve with fresh crisp fresh vegetables orlow-fat chips for dipping.Serves: 6Serving size: 1/3 cupsCalories 30.81Fat-total 2.01 gProtein 1.24 gSaturated Fat 1.16 gCarbohydrates 1.97 gDietary Fiber 0.24 g

CaloriesCount.Com Recipe GuideGrilled Asian Steak SaladM a i n C o u r s eSomething light, yet hearty enough to fill you up. That’s whatthis week’s recipe offers those who want to add a “kick” to theirusual salad. It’s got all the healthy and tasty veggies but witha unique appeal. Bring this Asian-influenced salad to your dinner table tonight, a recipe that will surely keep your and yourfamily’s weight in check. Preparation Time: 30 minutesServing Size: 8 oz.Serves: 6IngredientsDressing1/8 cup soy sauce, lite1/2 tsp. ginger, minced2 tsp. garlic, minced1 tbsp. SPLENDA Granular1/8 cup lemon juice, fresh2 tsp. sesame oil2 tsp. white wine vinegar1 tsp. olive oil, extra virgin1/4 tsp. crushed red pepper1/4 tsp. Tabasco Sauce*Salad7 cups romaine lettuce, chopped, rinsed3/4 cup snow peas, cut in thirds1/2 red pepper, medium, sliced thin1/2 yellow pepper, medium, sliced thin1 1/2 cup grape tomatoes, halved1 1/2 cup baby carrots, sliced8 oz. flank steak, trimmed, grilled and chilledDirectionsWhisk together first 10 ingredients. Set dressing aside. Tosssalad ingredients in large bowl. Slice grilled flank steak and addto salad. Pour dressing over salad and toss. Serve cold.Serving Size: 8 ozCalories: 160Carbohydrates: 11 gramsProtein: 15 gramsTotal Fat: 7 gramsSaturated Fat: 2 gramsFiber: 3 gramsCholesterol: 20 mgSodium: 250 mgRecipe courtesy of Splenda.comGrilled Fish with Pineapple Cilantro SauceWith the beginning of summer in sight it’s time to start grillingoutdoors. You can turn off the oven with this recipe. Not onlydoes this dish taste great, it’s virtually “guilt-free” as well.Ingredients1 can (20 oz.) sliced pineapple in juice, drained, reserving juice3/4 cup reserved pineapple juice2 tablespoons lime juice2 cloves garlic, minced2 tablespoons water1 tablespoon cornstarch2 tablespoons minced cilantro1/2 to 1 teaspoon minced jalapeno pepper2 tablespoons Equal Spoonful*Salt and pepper6 halibut, haddock or salmon steaks or fillets (about 4 ounceseach), grilled* May substitute 3 packets Equal sweetenerDirectionsCut pineapple slices into 1/2-inch pieces. Combine pineapple,pineapple juice, lime juice and garlic in medium saucepan.Heat to boiling. Reduce heat and simmer, uncovered, 2 to3 minutes. Mix cold water and cornstarch; stir into boilingmixture. Boil, stirring constantly, until thickened. Remove fromheat. Stir in cilantro and jalapeno pepper. Stir in Equal ; seasonto taste with salt and pepper. Serve warm sauce over fish.Serves: 6Serving size: 4 ozCalories: 185Protein: 24 gCarbohydrate: 16 gFat: 3 gCholesterol: 36 mgSodium: 159 mgCooking Tip:When using a stovetop to cook pasta sauces, vegetable salads,etc., add Equal after the dish has been removed from the heat.This will ensure that the food does not lose its flavor, as prolonged heating can reduce Equal’s sweetness.Courtesy of

CaloriesCount.Com Recipe GuideM a i n C o u r s eHoliday Ham and Cherry SauceCherry SauceIngredientsIngredients5 pounds fully cooked boneless hamWhole clovesCherry Sauce (recipe follows)Parsley sprigs2/3 to 3/4 cup unsweetened pineapple juice4 teaspoons lemon juice1/4 cup cornstarch7-1/4 to 10-3/4 teaspoons Equal for Recipesor 24 to 36 packets Equal sweeteneror 1 to 1-1/2 cups Equal Spoonful 2 cans (16-ounces each) red tart pitted cherries in juice,undrainedRed food coloring (optional)DirectionsPlace ham in roasting pan; stud with cloves. Roast ham at325oF until thermometer inserted in center of ham registers160oF, about 1-1/2 hours. Slice ham and arrange on platterwith bowl of Cherry Sauce in the center. Garnish with parsley.Serves:16Serving size: 3 oz.calories: 246Protein: 30gcarbohydrate: 12 gfat: 8 gcholesterol: 75 mgsodium: 1710 mgDirectionsDrain cherries, reserving juice in 2-cup glass measure; addenough pineapple juice to make 2 cups. Pour juice mixture andlemon juice into medium saucepan; whisk in cornstarch untilsmooth. Heat to boiling, whisking constantly; boil untilsmooth.Heat to boiling, whisking constantly; boil until thickened,whisking constantly, about 1 minute. Add cherries to saucepan;cook over medium heat until hot throughout, 3 to 4 minutes.Stir in Equal and food coloring.Makes about 4-2/3 cups.Courtesy of Splenda.comTip: 2Packages (16-ounces each) frozen no-sugar-added pitted cherries, thawed, can be substituted for the canned cherries; draincherries thoroughly and add enough pineapple juice to make2 cups. Proceed with recipe as above.Calories: 246Protein: 30gCarbohydrate: 12 gFat: 8 gCholesterol: 75 mgSodium: 1710 mgServing size: 4 ozCalories: 185Protein: 24 gCarbohydrate: 16 gFat: 3 gCholesterol: 36 mgSodium: 159 mgCourtesy of

CaloriesCount.Com Recipe GuideSouthern Style Mustard BBQChicken KabobsM a i n C o u r s eLooking for something a little different to put on the grilltonight? This delicious recipe will hit the spot and also meetyour calorie goals. It’s colorful and filled with wonderful,healthy veggies.Ingredients1-1/2 cups catsup1 cup prepared mustard1/2 to 2/3 cup cider vinegar1/2 cup Equal Spoonful*1 tbsp. Worcestershire sauce1/2 tsp. maple extract1/2 tsp. coarsely ground black pepper* May substitute 12 packets Equal sweetenerDirectionsCombine all ingredients, except chicken and vegetables, inmedium saucepan. Cook over medium heat 3 to 4 minutes oruntil sauce is hot and butter is melted. Assemble chicken cubesand vegetables on skewers. Grill over medium heat 10 to 15minutes or until chicken is no longer pink, turning occasionallyand basting generously with sauce. Heat remaining sauce toserve with kabobs.NOTE: Kabobs can also be broiled. Broil 6 inches from heatsource for 10 to 12 minutes or until chicken is no longer pinkand vegetables are tender, turning occasionally and bastingwith sauce.Cooking TipWhen using a stovetop to cook pasta sauces, vegetable salads,etc., add Equal after the dish has been removed from the heat.This will ensure that the food does not lose its flavor, as prolonged heating can reduce Equal’s sweetness.Stuffed Pork TenderloinIf you thought you couldn’t eat pork on your “diet,” think again.This delicious Stuffed Pork Tenderloin is easy to make andhas a delicious taste. Serve at your next dinner party or familygathering.Ingredients1/3 cup chopped onion1 clove garlic, minced1 tbsp. stick butter or margarine1 small tart apple, peeled, cored, and finely chopped1/4 cup chopped pitted prunes1/4 cup dry white wine or unsweetened apple juice2 tbsp. Equal Spoonful*3/4 tsp. dried rosemary leaves3/4 tsp. dried thyme leaves1/4 cup cornbread stuffing crumbsSalt and pepper1 whole pork tenderloin (about 16 ounces)1 clove garlic, minced*May substitute 3 packets Equal sweetenerDirectionsSaute onion and 1 clove garlic in butter in medium skillet untiltender, about 5 minutes. Add apple and prunes; cook 2 to 3minutes. Add wine, Equal , and 1/2 teaspoon each rosemaryand thyme; cook, covered, over medium heat about 5 minutesor until wine is evaporated. Stir in stuffing crumbs; season totaste with salt and pepper.Cut lengthwise slit about 2-inch deep in pork tenderloin. Mixremaining herbs and 1 clove garlic; rub over outside surfaceof pork. Spoon fruit stuffing into pork and place in baking pan.Roast meat, uncovered, in preheated 350 F oven about 45 minutes (meat thermometer will register 160 F) or until no longerpink in center. Let stand 5 to 10 minutes before slicing.Tip: The stuffing can also be used to stuff lean pork chops. Cutpockets in chops with a sharp knife, or have a butcher cut thepockets for you.Makes 6 servings.Makes 4 servings.Serving size: 1/6 of recipeCalories: 285Protein: 30 gCarbohydrate: 27 gFat: 8 gCholesterol: 66 gSodium: 999 mgServing size: ¼ of recipeCalories: 243Protein: 25 gCarbohydrates: 18 gFat: 7 gCholesterol: 74 mgSodium: 117 mgRecipe courtesy of Equal.comRecipe Courtesy of

CaloriesCount.Com Recipe GuideDirectionsM a i n C o u r s eHeat oil in wok or skillet. Add chicken; cook until chicken is nolonger pink, 5 to 6 minutes. Remove and set aside. Add waterchestnuts, pepper and onion to wok; cook until vegetables aretender, 3 to 4 minutes, stirring constantly. Combine cornstarch,soy sauce and vinegar in small bowl; stir to dissolve cornstarch.Add pineapple with juice, ginger and salt. Add to vegetablemixture; cook until sauce thickens, 2 to 3 minutes, stirringconstantly. Stir in Equal . Add pea pods and chicken; cook untilpea pods and chicken are heated through, 2 to 3 minutes.Sweet and Sour Stir-FryThe vegetables, chicken and fruit in this recipe combine for awonderful medley of flavors. Serve over a bed of brown rice fora filling and satisfying meal.Ingredients1 tablespoon vegetable oil1 pound boneless skinless chicken breasts, cut into 3-inchstrips1 can (8 ounces) sliced water chestnuts, drained1 cup 2x1/2-inch red bell pepper strips1/4 cup chopped onion2 tablespoons cornstarch2 tablespoons soy sauce1 tablespoon white vinegar1 can (8 ounces) pineapple chunks, packed in juice, undrained1/4 teaspoon ground ginger1/4 teaspoon salt1-3/4 teaspoons Equal for Recipesor 6 packets Equal sweeteneror 1/4 cup Equal Spoonful 1 package (6 ounces) frozen pea podsServes: 4Serving size: 4 oz.Calories: 272Protein: 29 gramsCarbohydrates: 27 gramsFat: 5 gramsCholesterol: 66 mgSodium: 620 mgRecipe Courtesy of

CaloriesCount.Com Recipe GuideM a i n C o u r s eSweet and Spicy ShrimpVegetarian ChiliA little sweet, a little spicy — it’s the best of both worlds! ThisAsian-inspired dish is sure to be a hit with any crowd. Serveover rice, or for an unexpected twist try serving this dish overrisotto.With the days getting shorter and the nights getting colder,you’ll want to warm up with a nice hot bowl of chili — vegetarian style. This recipe is great after a long day at the office, a dayof raking leaves or playing touch football. Not only is this chilihearty and tasty, it’s also low in calories!Preparation Time: 10 minutesBaking Time: 3-5 minutesServing Size: 4.5 ouncesServes: 4Ingredients1/4 cup soy sauce2 tsp. SPLENDA Granular2 tsp. cornstarch1/2 tsp. crushed pepper1/2 tsp. sesame or peanut oil1 small onion, sliced1 small, green bell pepper, sliced1 medium carrot, thinly sliced (1/2 cup)3/4 lbs. uncooked, peeled, de-veined large shrimp,thawed if frozenDirectionsMix soy sauce, SPLENDA Granular, cornstarch and red pepper.Set aside. Heat vegetable oil in 10” skillet over medium-highheat. Cook onion, bell pepper and carrot in oil 2 to 3 minutes,stirring occasionally, until crisp-tender. Stir in soy sauce mixtureand shrimp. Cook 3 to 5 minutes, stirring occasionally, untilshrimp are pink and firm and sauce is thickened.Serving Size: 4.5 ozCalories: 110Carbohydrates: 8 gramsProtein: 14 gramsTotal Fat: 1.5 gramsSaturated Fat: 0 gramsFiber: 1 gramCholesterol: 120 mgSodium: 1180 mgIngredients1 Tbl. extra virgin, olive oil1 jalapeno pepper, seeds removed, fine chopped1/2 cup onion, chopped1 1/3 cup red & yellow peppers, chopped6 tsp. chili powder1 1/2 tsp. paprika1/4 tsp. garlic powder3/4 tsp. ground (cayenne) red pepper1/2 cup SPLENDA Granular3 Tbl. balsamic vinegar1 28-oz. can crushed tomatoes with thick tomato puree1 19-oz. can black beans, undrained2 19-oz. cans dark red kidney beans, undrained1 19-oz. can cannelini beans, undrained1 10-oz. box Corn kernels, frozenDirectionsIn a large, non-stick, stock pot heat olive oil. Sauté jalepenopepper, onions, and red & yellow peppers over medium heatuntil onions are translucent (5-8 minutes). Add the remainingingredients and slowly bring to a boil. Cover pot and simmeron low heat for 20 minutes. Serve hot.* Chili tastes best when allowed to sit overnight. Refrigeratechili in covered pot overnight. Bring to a boil over a low heat,stirring constantly.* Note: If hot chili is preferred, increase the ground cayennered pepper to 1 teaspoon, & increase the chili powder to 7teaspoons. If sweeter chili is preferred, increase SPLENDAâ to2/3 cup.Serves: 16Recipe courtesy of Splenda.comServing size: 1 cupCalories: 160Carbohydrates: 30 gProtein: 9 gTotal Fat: 1.5 gSaturated Fat: 0 g Cholesterol: 0 mgSodium: 480 mgCourtesy of

CaloriesCount.Com Recipe GuideBroccoli with Garlic SauceChinese Green BeansIngredientsLooking for a new twist and a unique way to serve greenbeans? With this Asian inspired vegetable dish, green beanswill take on a unique flavor. And, at 50 calories per serving thisis one dish in which you can over indulge.S i d e D i s h e s1 large bunch fresh broccoli, about 1 1/3 lb.1 bunch scallions (6-7)3 large cloves garlic1/4 cup beef broth1 tbsp. low-sodium soy sauce (40 percent less salt)1 tbsp. cornstarch1 tsp. SPLENDA Granular1 tbsp. minced cilantro1/2 tsp. sesame oilDirectionsTrim broccoli and cut into florets (retain about 60% of thebunch). Rinse broccoli, shake off excess water and place in 3quart microwave-safe casserole dish. Set aside. Slice white scallion bulbs into rings and mince garlic. Stir together scallions,garlic, beef broth, soy sauce, cornstarch, SPLENDA Granularand cilantro. Pour sauce over broccoli, cover and microwave onhigh for 4 minutes.Stir broccoli, replace cover, and microwave on high for 3 minutes or until broccoli is desired texture and sauce has thickened to coat broccoli. Stir in sesame oil and serve hot.Serves: 4Serving Size:4 oz. (113g)Calories: 40Carbohydrates: 8 gProtein: 3 gDietary Fiber:1 gTotal Fat: 1 gSaturated Fat: 0 gCholesterol: 0 mgSodium: 180 mgCourtesy of Equal.comIngredients1 16-oz. package frozen green beans1 packet chicken broth granules1 bunch scallion (6-7)2 large cloves of garlic1/2 tsp. ground ginger1 tsp. Soy sauce, low sodium1 tsp. SPLENDA Granular1 tbsp. creamy peanut butter1/8 tsp. sesame oilDirectionsIn a 2-quart microwave-safe casserole dish, combine greenbeans and broth granules. Cover and microwave on high for4 minutes. Meanwhile, slice white bulbs of scallions into ringsand mince garlic. In small bowl, combine ginger, soy sauce andSPLENDA Granular. Add scallion rings and garlic. Set aside.Remove green beans from microwave and uncover. Pour sauceover beans and stir. Cover and microwave on high for 4 minutes. Stir in peanut butter and sesame oil until sauce coats thebeans and serve immediately.Serving size: 4 ozCalories: 50Carbohydrates: 8 gProtein: 2 gDietary Fiber: 2 gTotal Fat: 2 gSaturated Fat: 1 gCholesterol: 0 mgSodium: 190 mgRecipe Courtesy of

CaloriesCount.Com Recipe GuideS i d e D i s h e sJamaican Curried RiceOrange-Almond SaladLooking for something to “spice up” Monday night dinner?Serve with steamed vegetables and baked chicken or fish andyou’ve got a recipe that turns a plain dish of rice into something really nice!Looking for a unique and tasty twist for your next salad? Trythis delicious and reduced-calorie salad. Another plus — it’seasy to make. In fact, you probably have most of the ingredients already on hand!IngredientsIngredients2 tsp. olive oil1 cup diced red bell pepper1/2 cup sliced green onions2 tbsp. curry powder3 cups hot cooked rice1/4 cup Equal Spoonful*2 tbsp. lime juice1/2 tsp. salt1 can (20 oz.) pineapple chunks, drained1 can (15 oz.) black beans, rinsed and drained1/2 cup salted cashews* May substitute 6 packets Equal sweetener3 cups Assorted Greens2 Navel Oranges, peeled & separated into sections1/2cup Thinly Sliced Celery2 Tbsp. Chopped Green Onion1/4cup Cider Vinegar1/4 cup SPLENDA Granular2 tsp. Vegetable Oil1/4cup Toasted Slivered AlmondsDirectionsHeat olive oil in medium skillet. Cook and stir bell pepper andonions 2 to 3 minutes. Add curry powder and stir 30 seconds.Combine cooked rice, Equal , lime juice and salt in mediumsize bowl. Stir in cooked vegetable mixture, pineapple andblack beans. Rice may be served warm or at room temperature.Sprinkle with cashews just before serving.Serving Size: 8Calories: 195Protein: 6 gCarbohydrates: 31 gFat: 6 gCholesterol: 0 mgSodium: 474 mgRecipe courtesy of Equal.comDirectionsCombine greens, orange sections, celery, and green onion ina large bowl. Set aside. Combine vinegar, SPLENDA Granular,and vegetable oil in a small mixing bowl. Stir with a whisk untilwell blended. Drizzle dressing mixture evenly over greens mixture. Toss gently to coat. To

Calories: 177 Protein: 9 g Carbohydrate: 30 g Fat: 3 g fat Saturated Fat: 1 g Cholesterol: 4 mg Sodium 80 mg Recipe Courtesy of Cumberland Packaging Corporation Buff Bran Muffins Ingredients 1/4 cup egg substitute 1 1/4 cup fat-free milk 2 tbsp. light margarine melted (50% less fat & calories) 1 cup bran cereal (not fl akes) 1 cup all purpose .

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0 Calories 30 Calories 150 Calories 43 Calories 180 Calories Day 5 Total Calories 450 Breakfast Snack Lunch Snack Dinner 1/2 grapefruit 4 Stalks of Celery 3.5 oz Shrimp 5 Melba Rounds 3.5 oz Chicken Breast 8 oz Green Tea Salsa 1 Cucumber 8 ox Oolong Tea 1 Apple 1/2 Apple 45 Calories 65 Calories 115 Calories 50 Calories 175 Calories .

429 Calories 152 Calories From Fat 17g Total Fat 2.5g Saturated Fat 8.3g Protein 58g Carbs 0.7g Sugars fresh greens 23 Calories 0 Calories From Fat 0g Total Fat 0g Saturated Fat 1.2g Protein 4.7g Carbs 2.4g Sugars brown rice 318 Calories 20 Calories From Fat 2.4g Total Fat

Calories 1000 minimum -1350 maximum Maximum Calories from fat 30% No more than 30% of calories (minimum 25%). Example:300 calories for a 1000 calorie meal /405 calories for 1350 calorie meal Maximum Total fat (g) 30 % total. Example: 33g for 1000 calorie meal, 45g for 1350 calorie meal Saturated fat (g) 10% max. saturated fat calories.

Fab Deliciously funFlavors Deliciously fun Scoop there it is. Tasty Toppings REESE’S PEANUT BUTTER CUPS (160 Calories) OREO Cookie Pieces (130 Calories) KIT KAT Bars (150 Calories) May contain peanuts M&M’s (140 Calories) May contain peanuts REESE’S PIECES Candy (150 Calories) Contains peanuts Butterfi n

- This would mean less than 200 calories /day from saturated fat for a 2,000 calorie diet (200 calories 22 grams of fat) Keep trans fat consumption as low as possible Type of Food . Solid fat in grams (g) Calories from solid fat . Whole milk (1 cup) 5 g . 45 calories . Cheddar Cheese ( 1½ oz) 14 g . 125 calories .

400 calories more per day than people without it. Diet is also a factor: In one study, people who ate capsaicin burned 120 more calories per day via brown fat activation. GENES A single variation in the FTO gene can cause you to burn 160 fewer calories per day. SLEEP Sleep deprivation for a single night may decrease calories burned by 5-20%.

1. The calories for the whole pizza are shown along with the number of portions in the whole pizza, e.g. Full 13.5" Pizza Whole pizza contains 2,690 calories and serves 4 people 2. The calories in a single portion are shown along with the number of portions in the whole pizza, e.g. Full 13.5" Pizza One portion of pizza contains 672 calories.

calories they eat with the number of calories they expend during daily activities (such as exercise). What is the recommended amount of calories for a sedentary teenager or adult? o Roughly 2,000 calories per day. o Every 3,500 calories consumed that is not burned off by activity becomes a pound of body fat.