Light Chicken Wrap


◾1 container 2 % Greek yogurt
◾1/3 cup crumbled feta cheese
◾4 pita flatbreads
◾1/4 cup shredded rotissiere chicken
◾Shredded iceberg lettuce
◾Cucumber slices
◾1 tomato, sliced
◾Onion slices


Combine Greek yogurt and crumbled feta cheese. Cut 4 pita flatbreads into 8 halves. Spoon an equal amount of yogurt mixture into each half, 1/4 cup shredded rotissiere chicken, shredded iceberg lettuce and slices of cucumber, tomato and red onion.

Awesome Cooker Copyright © 2016.


Chicken Bake Make Over

Prep time: 30 min
Total time: 30 min
Makes: 4 servings
What You Need
4 small boneless skinless chicken breasts (1 lb.)
1/2 cup TACO BELL® Thick & Chunky Salsa
1/2 cup crushed baked tortilla chips
1/2 cup KRAFT 2% Milk Shredded Sharp Cheddar Cheese
2 slices OSCAR MAYER Bacon, chopped
1 small onion, chopped
2 cups grape tomatoes
2 cups cooked long-grain brown rice
1/4 cup BREAKSTONE’S Reduced Fat or KNUDSEN Light Sour Cream
Make It
Heat oven to 400ºF. Place chicken on foil-covered baking sheet; top with salsa. Bake 20 min. or until chicken is done (165ºF), topping with crushed chips and cheese for the last 5 min.
Meanwhile, cook bacon in large skillet until crisp. Remove bacon from skillet; drain on paper towels. Discard drippings from skillet. Add onions to skillet; cook and stir 5 min. Stir in tomatoes; cook 4 to 5 min. or until tomatoes begin to pop, stirring occasionally. Add rice; cook 2 to 3 min. or until heated through, stirring occasionally. Stir in bacon.
Top chicken with sour cream. Serve with rice mixture.
Nutritional information per serving
Calories 380 , Total fat 10g , Saturated fat 4g , Cholesterol 85mg , Sodium 530mg , Carbohydrate 35g , Dietary fiber 4g , Sugars 5g , Protein 33g , Vitamin A 20%DV , Vitamin C 10%DV , Calcium 25%DV , Iron 10%DV .
Credit: © 2009 – 2014 Kraft Foods
Healthy Living Information
Low calorie 
Diabetes Center
Diet Exchange
2 Starch,1 Vegetable,4 Meat (L),1/2 Fat
Nutrition Bonus
Help your friends and family eat right with this delicious low-calorie meal.
Carb Choices

Recipes: Simple Turkey Sandwich & Turkey Dumplings Delight

Simple Turkey Sandwich


1 tablespoon pesto
1/4 cup baby spinach leaves
2 ounces sliced lean turkey
1 slice part skim mozzarella
3 dill pickle slices


Ciabatta roll with 1 tablespoon pesto, 1/4 cup baby-spinach leaves, 2 ounces sliced lean turkey, 1 slice part-skim mozzarella, and 3 pickle slices

SODIUM 1543.7 MG

credit: From Bicycling  shared at recipes in Mens health.

Second Recipe

Turkey Dumpling Delight

5 cups water
5 cups
chicken broth

skinless turkey breast (4 to 5 pounds)

3 tablespoons

1 1/2 cups

1 cup

small rutabaga, chopped

1 rib
celery, sliced

carrots, sliced

1/2 teaspoon
ground black pepper

2 tablespoons

1 tablespoon
baking powder

1/4 teaspoon

4 tablespoons
trans-free margarine


Heat the water and the broth in a large stock pot over medium-high heat. When the broth begins to simmer, add the turkey breast, cover, and reduce the heat to low. Simmer for 45 to 50 minutes, or until the turkey breast is cooked through. Remove the turkey from the broth and set it aside to cool.
In a small bowl, combine 3 tablespoons of the flour with 1/2 cup of the milk. Pour the mixture into the broth. Cook, whisking constantly, for 2 minutes, or until the flour mixture dissolves. Add the rutabaga, celery, carrots, and pepper. Cook for 20 minutes, or until the vegetables are tender.
Remove the turkey from the bone. Chop it into small pieces and add 4 cups of chopped turkey to the soup. (Reserve the rest for another use.) Cook for 3 minutes, or until the turkey is heated through.
In a medium bowl, mix together the remaining 1 1/2 cups of flour, parsley, baking powder, and salt just until combined. Add the remaining 1/2 cup of milk and the margarine. Mix until just blended.
Drop 1/4-cup mounds of the dumpling mixture into the broth. Cover, cook for 6 minutes, then uncover and cook for another 6 minutes, or until the dumplings are dry in the center.


Credit: Photograph property of Mitch Mandel. Recipe shared at

The Healthy Recipe Finder

Saturday Sandwich Recipes: Classic Club Sandwich & Turkey and Swiss Cheese Panini

Classic Club Sandwich
Original recipe makes 1 sandwich
2 slices bacon
3 slices bread, toasted
3 tablespoons mayonnaise
2 leaves lettuce
2 (1 ounce) slices cooked deli turkey breast
2 slices tomato


1.Place bacon in a heavy skillet. Cook over medium high heat until evenly brown. Drain on paper towels.
2.Spread each slice of bread with mayonnaise. On one slice of toast, place the turkey and lettuce. Cover with a slice of toast, then the bacon and tomato. Top with last slice of toast.

Sandwich Two
Turkey and Swiss Cheese Panini

4 Sister Schubert’s Dinner Yeast Rolls, split
Plain mayonnaise or sundried tomato mayonnaise
4 slices roast turkey or ham
4 slices Swiss, Monterey Jack, or Gruyere cheese
8 small slices red onion
1 cup fresh spinach leaves or several fresh basil leaves (optional)
Salt and freshly ground black pepper
Butter or spread such as I Can’t Believe It’s Not Butter

Sundried Tomato Mayonnaise:
1/4 cup mayonnaise
2 finely chopped sundried tomatoes
Salt and freshly ground black pepper

1. Preheat grill pan to medium heat.
2. Spread center of each roll with 1 tablespoon mayonnaise. Assemble sandwiches with remaining ingredients, except butter. Season with salt and pepper.
3. Spread small amount of butter on top and bottom of each roll; place sandwich onto a grill.
Cook 5 to 7 minutes.
4. (If using a pan, press sandwich down with a pan lid. Cook sandwiches about 3 to 4 minutes on each side or until bread is toasted.)
5. For mayonnaise: whisk all ingredients together in small bowl. Refrigerate until ready to use.

Credit: Recipes and photograph of the Panini sandwiches are from, ALL RIGHTS RESERVED Copyright 2014
Recipe by Sister Schubert’s®

Recipe: Danish Pastry Apple Bars

Danish Pastry Apple Bars

Danish Pastry Apple Bars

These dessert bars have a top and bottom pastry crust. It’s like apple pie in a baking pan!
2 1/2 cups all-purpose flour
1 teaspoon salt
1 cup shortening
1 egg yolk
3 to 4 teaspoons milk
1 cup cornflakes
8 – 10 tart cooking apples, peeled, cored and sliced or 8 cups
3/4 – 1 cup granulated sugar
1 teaspoon ground cinnamon
1 egg white, lightly beaten
1 cup powdered sugar

1. In a large bowl combine flour and salt. Using a pastry blender, cut in shortening until the mixture resembles coarse crumbs. In a liquid measuring cup, beat egg yolk lightly. Add enough milk to make 2/3 cup liquid. Stir well to combine. Stir milk mixture into flour mixture with a fork until combined (dough will be slightly sticky). Divide mixture in half.
2. On a well-floured surface, roll half of the dough to a 17×12-inch rectangle. Fold dough crosswise into thirds. Transfer to a 15x10x1-inch baking pan and unfold dough, pressing to fit into the bottom and sides of the pan. Sprinkle with cornflakes. Top evenly with apples. In a small bowl combine granulated sugar and cinnamon. Sprinkle mixture over apples. Roll remaining dough to a 15×10-inch rectangle. Fold dough crosswise into thirds. Place atop apples and unfold dough. Crimp edges or use the tines of a fork to seal. Cut slits in the top. Brush top with beaten egg white.
3. Bake in a 375 degrees F oven for 50 minutes or until golden and apples are tender, covering with foil after the first 25 minutes of baking time to prevent overbrowning.
4. In a small bowl combine powdered sugar and 2 to 3 teaspoons milk to make a drizzling consistency. Drizzle over warm bars. Let cool completely on a wire rack. Cut into bars. Makes 32 bars.

Nutrition information

Per Serving: cal. (kcal) 147, Fat, total (g) 7, chol. (mg) 7, sat. fat (g) 2, carb. (g) 21, fiber (g) 1, sugar (g)
Credit: Recipe from Midwest Living Magazine. Photograph property of

© Copyright 2014, Meredith Corporation. All Rights Reserved

Recipe: Key Lime Cheesecake Bars

Key Lime Cheesecake Bars
Servings: 9
Prep Time: 30 mins
6 squares low-fat honey graham crackers, finely crushed (1/2 cup)
2 tablespoons margarine, melted
1 teaspoon sugar
1 4 ounce sugar-free low-calorie lime-flavored gelatin
3/4 cup boiling water
1 16 ounce container fat-free cottage cheese (1-3/4 cups)
1 8 ounce fat-free cream cheese, softened
1 8 ounce container frozen fat-free whipped dessert topping, thawed
1. In small bowl combine graham crackers, margarine, and sugar. Press crumb mixture in the bottom of a 2-quart square baking dish. Refrigerate while preparing filling.
2. In large bowl combine gelatin and water. Stir until gelatin is dissolved. Set aside.
3. In blender or food processor combine cottage cheese and cream cheese. Cover and blend or process until smooth, stopping several times to scrape down sides. Whisk 1/2 cup of the cottage cheese mixture into the gelatin mixture. Whisk in remaining cottage cheese mixture until smooth. Fold in whipped dessert topping. Spoon filling over chilled crumb mixture.
4. Cover and refrigerate 8 to 24 hours or until filling is firm. To serve, cut in squares. Top with lime wedges. Makes 9 servings.

Nutrition information
Per Serving: cal. (kcal) 147, Fat, total (g) 3, chol. (mg) 4, sat. fat (g) 1, carb. (g) 17, Monosaturated fat (g) 1, Polyunsaturated fat (g) 1, fiber (g) 0, sugar (g) 4, pro. (g) 10, Percent Daily Values are based on a 2,000 calorie diet.

Credit: © Copyright 2014, Meredith Corporation. All Rights Reserved