Ranch 'n Bacon Butternut Fries

1/2 of recipe: 235 calories, 5.5g fat, 880mg sodium, 39g carbs, 5.5g fiber, 10g sugars, 8.5g protein

 

Ingredients

1/3 cup fat-free sour cream

1/2 tablespoon ranch dressing/dip seasoning mix

One 2-pound or half of a 4-pound butternut squash

(20 ounces once peeled and sliced)

1/8 teaspoon coarse salt

4 slices turkey bacon

Optional topping: chopped scallions

 

Directions

•          Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.
•          In a small bowl, thoroughly mix sour cream with ranch mix. Cover and refrigerate.
•          Peel squash and slice off the ends. Cut in half widthwise, just above the round section. Cut the round piece in half lengthwise and scoop out the seeds.
•          Cut squash into French-fry-shaped spears. Thoroughly pat dry. Lay spears on the sheets and sprinkle with salt. Bake for 20 minutes.
•          Flip spears and bake until mostly tender on the inside and crispy on the outside, about 15 minutes.
•          Meanwhile, cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.) Cut into very thin strips.
•          Toss fries with bacon strips and drizzle or serve with ranch mixture. Eat up!

 

MAKES 2 SERVINGS

 

 

 

Grin 'n Carrot Fries & Dip

1/2 of recipe: 201 calories, 2g fat, 733mg sodium, 40g carbs, 9.5g fiber, 19.5g sugars, 7.5g protein

 

Ingredients

1/2 cup fat-free sour cream

1 teaspoon ranch dressing/dip seasoning mix

1 tablespoon precooked crumbled bacon

1 1/2 pounds carrots (about 8 large carrots), tops removed, peeled

1/4 teaspoon coarse salt, or more to taste

 

Directions

• Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.
• In a small bowl, mix sour cream with ranch mix. Stir in crumbled bacon. Cover and refrigerate.
• Cut carrots into French-fry-shaped spears and lay them on the sheets. Sprinkle with salt. Bake for 15 minutes.
• Flip spears. Bake until tender on the inside and slightly crispy on the outside, about 15 more minutes.
• Serve fries with sour cream mixture for dipping!

 

MAKES 2 SERVINGS 

 

 

 

Spaghetti Swap & Meatballs

1/2 of recipe (2 cups squash with about 3/4 cup sauce and 3 meatballs): 327 calories, 6g fat, 775mg sodium, 45g carbs, 9g fiber, 19g sugars, 26g protein

 

Ingredients

 

Spaghetti

1 spaghetti squash (about 4 1/2 pounds)

 

Meatballs

6 ounces raw extra-lean ground beef

2 tablespoons fat-free liquid egg substitute

1 teaspoon dried parsley

1/2 teaspoon chopped garlic

1/8 teaspoon each salt and black pepper

 

Sauce

1/2 cup finely diced onion

1/2 cup finely diced carrot

1 teaspoon chopped garlic

11/2 cups canned crushed tomatoes

1/4 cup chopped fresh basil

2 tablespoons tomato paste

1 teaspoon Italian seasoning

1/4 teaspoon red pepper flakes, or more to taste

1/4 teaspoon ground cumin

4 teaspoons reduced-fat Parmesan-style grated topping

 

 

Directions

• Preheat oven to 400 degrees.
• Microwave squash for 3 to 4 minutes, until soft enough to cut. Halve lengthwise; scoop out and discard seeds. Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes.
• Spray a baking sheet with nonstick spray.
• Thoroughly mix meatball ingredients in a large bowl. Evenly form into 6 meatballs and place on the baking sheet, evenly spaced. Bake until just cooked through, about 10 minutes.
• Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed. Transfer to another large bowl and cover to keep warm.
• Bring a medium pot sprayed with nonstick spray to medium-high heat. Cook and stir onion and carrot until slightly softened, 6 to 8 minutes. Add garlic and cook until fragrant, 1 to 2 minutes. Add all remaining sauce ingredients except Parm-style topping; stir to combine. Add meatballs and bring sauce to a low boil. Reduce heat to low. Gently stirring occasionally, simmer until veggies have softened and meatballs are hot, about 8 minutes.
• Add sauce to spaghetti strands and stir to coat. Serve topped with meatballs and Parm-style topping!

 

MAKES 2 SERVINGS

 

 

 

Death by Chocolate Brownies

1/16th of recipe (1 brownie): 174 calories, 4g fat, 288mg sodium, 33.5g carbs, 1.5g fiber, 19.5g sugars, 2g protein  

 

Ingredients

1 sugar-free chocolate pudding snack with 60 calories or less

1/3 cup chocolate frosting

2 tablespoons light chocolate syrup

1 box moist-style devil's food cake mix (15.25 to 18.25 ounces)

One 15-ounce can pure pumpkin

1/4 cup mini semi-sweet chocolate chips

 

Directions

Preheat oven to 400 degrees. Spray a 9-inch by 13-inch baking pan with nonstick spray.

In a medium bowl, mix pudding, frosting, and syrup. Cover and refrigerate.

In a large bowl, thoroughly mix cake mix, pumpkin, and chocolate chips. (Batter will be thick.) Spread mixture into the baking pan.

Bake until a toothpick inserted into the center comes out mostly clean, 25 to 30 minutes. Let cool completely.

Evenly spread pudding mixture over brownies. Refrigerate until topping is set, about 15 minutes.

Slice and enjoy!

(Refrigerate leftovers.)

 

MAKES 16 SERVINGS 

 

 

BBQ Chicken Fingers

1/2 of recipe (4 chicken fingers): 264 calories, 4.5g fat, 825mg sodium, 23g carbs, 5.5g fiber, 4g sugars, 35.5g protein

 

Ingredients

1/3 cup Fiber One Original bran cereal

1 ounce (about 15) reduced-fat BBQ potato chips

1 teaspoon BBQ seasoning mix/rub

1/4 teaspoon each salt and black pepper

3 tablespoons fat-free liquid egg substitute

3 tablespoons BBQ sauce with 45 calories or less per

2-tablespoon serving

10 ounces raw boneless skinless chicken breast,

cut into 8 long strips

Optional dip: BBQ sauce with 45 calories or less

per 2-tablespoon serving

 

Directions

•          Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
•          In a blender or food processor, grind cereal and chips into crumbs. Transfer to a wide bowl and mix in BBQ seasoning mix/rub and 1/8 teaspoon each salt and pepper.
•          In another wide bowl, whisk egg substitute with BBQ sauce.
•          Season chicken with remaining 1/8 teaspoon each salt and pepper. One at a time, dunk chicken strips in the egg mixture, shake to remove excess, and coat with crumbs. Evenly lay on the baking sheet.
•          Bake for 10 minutes. Flip chicken. Bake until cooked through and crispy, about 8 minutes.
•          Eat!

MAKES 2 SERVINGS

 

 

 

 

Fettuccine Hungry Girlfredo

Entire recipe: 99 calories, 3.5g fat, 323mg sodium, 9.5g carbs, 4g fiber, 1.5g sugars, 5g protein

 

Ingredients

1 bag House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute

1 wedge The Laughing Cow Light Creamy Swiss cheese

2 teaspoons reduced-fat Parmesan-style grated topping

1 teaspoon fat-free sour cream

Optional seasonings: salt and black pepper

 

Directions

•          Use a strainer to rinse and drain noodles. Thoroughly pat dry.
•          Roughly cut noodles.
•          Bring a skillet sprayed with nonstick spray to medium heat. Add all ingredients, breaking the cheese wedge into pieces. Cook and stir until cheese has melted, mixed with sour cream, and coated
•          noodles, 2 to 3 minutes. Enjoy!

 

MAKES 1 SERVING

 

 

 

Freezy-Cool Whoopie Pie

Entire recipe:115 calories, 1.5g fat, 145mg sodium, 24g carbs, 6g fiber, 10g sugars, 3g protein

 

Ingredients

1 Vitalicious Deep Chocolate VitaTop (partially thawed)

2 tablespoons Cool Whip Free (thawed)

 

Directions

Carefully slice VitaTop in half lengthwise (like you would a hamburger bun), so that you are left with 2 thin round "slices."

Spread Cool Whip on one slice and top with the other slice. Place on a plate and freeze until solid, about 1 hour. Enjoy!

 

MAKES 1 SERVING