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Makes: 2 servings Ingredients: 1 cup cooked brown rice 1/2 cup nonfat milk 1/2 tsp. cinnamon 1 cup chopped fruit (e.g., apples, bananas, raisins, berries and peaches) 2 Tbsp. chopped nuts (e.g., walnuts or almonds) Directions Combine the cooked rice, milk and cinnamon in a microwave-safe bowl. Microwave on high for 45 seconds. Stir and heat for another 45 to 60 seconds or until the rice mixture is heated. Divide the rice mixture between two...

Makes: 4 servings Ingredients: 1 avocado (divided) 2 Tbsp. nonfat plain Greek yogurt 1 Tbsp. rice vinegar ¼ tsp. salt 1/8 tsp. black pepper 1 cup fresh pineapple chunks 1 large red bell pepper (chopped) ½ cup shredded carrots ½ cup shredded cabbage 1 green onion (sliced) 2 cups chicken breast (cooked, cubed) 4-6 ½-inch whole wheat pita pockets Directions Mash half of the avocado in a small dish. Add in the yogurt, rice vinegar,...

Makes: 4 servings Ingredients: 2 cups cucumber (diced) 1 cup tomatoes (seeded and diced) ¼ cup sweet onion (chopped) 2 cups couscous or rice (cooked) 2 tsp. fresh or dried dill weed (chopped) ½ cup low-fat Italian salad dressing Directions Toss together the cucumbers, tomatoes, onions, couscous or rice, dill and salad dressing. Chill for one hour. Then serve. Nutritional information for 1 serving: Calories 331Total fat 1 gSaturated Fat 0 gCholesterol 1 mgSodium 344...

Makes: 12 servings Ingredients: 1/2 cup vegetable oil 1 cup sugar 2 eggs 1/2 cup low-fat milk 1 tsp. vanilla 2 cups flour 2 tsp. baking powder 1/2 tsp. salt 2 cups blueberries (fresh or frozen Directions Preheat the over to 375 degrees F. Grease the muffin pans. In a large mixing bowl, stir the oil and sugar until creamy. Add the eggs, milk, and vanilla. Mix until blended. In a medium mixing bowl, stir...