Summer Avocado Salad
Servings: 4-6 Prep time: 20 min Total time: 20 min
INGREDIENTS DIRECTIONS
1/4 cup unseasoned rice vinegar
1/4 cup vegetable oil 1. In a large bowl, whisk the vinegar, oil, water, salt,
2 tbsp water black pepper, sugar substitute, and garlic together
1 tsp salt 2. Add the cucumbers, bell peppers, tomatoes, basil
and chives to previous mixture
1/4 tsp ground black pepper
3. Cover and refrigerate until ready to serve (up to 3
1 tbsp sugar substitute
hours)
1 clove garlic
4. Right before serving, gently fold in the avocados,
1 English cucumber, seeded & diced being careful not to mash them
1 yellow bell pepper, seeded & diced 5. Taste & adjust seasoning, if necessary
1 pint cherry tomatoes, halved
1/4 cup chopped basil
3 tbsp chopped chives
2 large avocados, halved, pitted, &
diced
Sesame Chicken Lettuce Wraps
Servings: 4 Prep time: 15 mins Cook time: 15 mins
INGREDIENTS DIRECTIONS
2 lbs boneless, skinless chicken breast, 1. Beginning at soy sauce, mix all ingredients together
cut into 1 inch cubes in a small bowl
1/4 cup cornstarch 2. Mix well and set aside sauce mixture
2 tbsp low-sodium soy sauce 3. Place chicken & cornstarch in large bowl, mix until
2 tbsp chicken broth all of the chicken is coated in cornstarch
1 tbsp sesame oil 4. Heat a large skillet over medium-high heat. Add
oil to cover the skillet. Once the oil is covering the
1 tbsp honey
pan, add half of the chicken. Cook for about 10
2 tsp sriracha
minutes, or until chicken reaches an internal
1 tsp grated ginger
temperature of 165 degrees internally.
1 tsp minced garlic 5. Add half of the sauce mixture to the skillet and
1 tbsp apple cider vinegar stir. After 30 seconds, turn the heat to low and let
2 tbsp sesame seeds chicken simmer for about 4 minutes. Stir
1/4 tsp red pepper flakes occasionally.
1/4 tsp salt 6. Repeat with other half of the chicken and sauce
7. Sprinkle chicken with sesame seeds and add
1/4 tsp black pepper
chicken to lettuce wraps.
Spring Picnic Rolls
Servings: 4-6 Prep time: 20 min Total time: 20 min
INGREDIENTS DIRECTIONS
1. Place tortillas on a flat surface
5 (6-inch) whole-wheat, low carb
2. Evenly spread cream cheese over tortillas and
tortillas sprinkle dill weed evenly across them
2 tbsp reduced-fat cream cheese 3. Top with bell peppers, cucumbers, and sliced
1/2 tsp dried dill weed turkey
2 tbsp finely-chopped red bell pepper 4. Roll up tightly
1/2 cucumber, thinly sliced 5. Wrap tightly in plastic wrap
3 slices deli turkey 6. Chill for one hour
7. Cut each roll into 5 pieces and serve with
toothpick
Slow-Cooked BBQ Chicken
Servings: 8 Prep time: 15 mins Cook time: 6 hours
INGREDIENTS DIRECTIONS
1. Combine paprika, chili powder, ground black
1 tbsp paprika pepper, garlic powder, and salt in a bowl
1 tsp black pepper 2. Add chicken pieces and toss completely to coat
1 tsp salt chicken
3. Add chicken and onion to a slow cooker and set to
1 medium onion
low for 5-6 hours
1 tsp chili powder
4. Remove chicken from slow-cooker and set on a
1 tsp garlic powder
cutting board
1 whole chicken 5. Keep liquid and onions from slow cooker
1 cup reduced sugar BBQ sauce 6. Pull and shred chicken with a fork
2 cups shredded cabbage 7. Put shredded chicken back into slow cooker liquid
& add BBQ sauce
8. Mix together and serve!
Sensational Chicken Burgers
Servings: 4 Prep time: 15 mins Cook time: 8 mins
INGREDIENTS DIRECTIONS
1 /2 lb. ground chicken breast 1. Mix all ingredients together and form 4 patties.
1/2 lb. ground chicken (mix light & Grill 3-4 minutes on each side and serve with side
dark meat) of choice
1/4 cup chopped sun-dried tomatoes
1/4 cup chopped onions
1/4 cup chopped, fresh basil
1/4 cup chopped, fresh parsley
4 cloves minced garlic
1/2 tsp sea salt
1/2 tsp black pepper
Roasted Baby Carrots
Servings: 8 Prep time: 5 mins Cook time: 20 mins
INGREDIENTS DIRECTIONS
1. Preheat the oven to 425 degrees, spray with
Nonstick cooking spray cooking spray
1 lb. of baby carrots 2. In a small bowl, mix together carrots and olive oil.
1 1/2 tbsp olive oil Pour onto baking sheet
3. Bake for 15-20 minutes or until carrots are tender
1 tbsp artificial sweetener
4. Place carrots into a bowl and mix with artificial
1 tbsp parsley
sweetener and parsley
5. Serve!
Berry Crisp
Servings: 8 Prep time: 15 mins Cook time: 55 mins
INGREDIENTS DIRECTIONS
Nonstick cooking spray 1. Preheat oven to 350 degrees, spray 9-inch pie pan
1 pint blueberries with cooking spray
2 tbsp lemon juice 2. In a medium bowl combine the berries, lemon zest,
lemon juice, 2 Tbsp of Splenda Sugar Blend,
1 1/2 tbsp cornstarch
cornstarch, and cinnamon.
1 cup old-fashioned rolled oats
3. Mix well and pour into pie pan
1/2 cup pecans
4. In another medium bowl, combine the oats,
1 lb. strawberries remaining 1 Tbsp Splenda Sugar Blend, brown
1 tsp lemon zest sugar blend, pecans, and margarine
3 tbsp Splenda Sugar Blend 5. Work the margarine into the dry ingredients with
1 tsp ground cinnamon your hands until crumbly
3 tbsp Splenda Brown Sugar Blend 6. Sprinkle the crisp topping evenly on top of the
berries
4 tbsp trans-fat free margarine
7. Bake for 55 minutes until the topping is brown and
(diced)
bubbly. Serve warm.
Carrot Cake Whoopie Pies
Servings: 12 Prep time: 15 mins Cook time: 15 mins
INGREDIENTS DIRECTIONS
Nonstick cooking spray 1. Preheat oven to 350 degrees. Line 2 baking sheets
1/2 cup unsweetened applesauce with parchment paper and coat with cooking
1/2 cup egg substitute spray. Set aside
1 cup whole wheat flour 2. In a medium bowl, combine the brown sugar
2 tsp baking powder blend, applesauce, oil, egg substitute, and vanilla.
1 tsp ground cinnamon Mix well and set aside
3. In a large bowl, combine the flour, oats, baking
2 cups of shredded carrots
powder, baking soda, cinnamon, and nutmeg.
1 tsp vanilla extract
4. Make a well in the center of the dry ingredients.
2 tbsp low-calorie sugar substitute
Add the sugar mixture to the dry ingredients all at
1/2 cup low-calorie brown sugar once and mix well
blend 5. Stir in the carrots, scoop mounds of batter the size
1/4 cup olive oil of a heaping tablespoon onto the baking sheets.
1 tsp vanilla extract Space them about 2 inches apart for a total of 24
1 cup old fashioned oats cookies.
6. Bake 15 minutes. Set aside to cool.
1/2 tsp baking soda
7. In a small bowl, beat the filling ingredients until
1/4 tsp ground nutmeg
smooth and fluffy. Spread a light layer of frosting
8 oz. fat-free cream cheese
between 2 cookies. Serve chilled.
2 tbsp maple syrup
High-Fiber Brownies
Servings: 12 Prep time: 15 mins Cook time: 15 mins
INGREDIENTS DIRECTIONS
Nonstick cooking spray 1. Preheat the oven to 350 degrees. Spray a 9x9 inch
1/4 cup olive oil square baking pan with cooking spray.
1 egg 2. In a blender, puree the beans with the oil and
1/4 cup cocoa powder water. Add the eggs, cocoa powder, Splenda Sugar
1 tsp instant coffee Blend, coffee, and vanilla. Blend well.
1/3 cup gluten free baking mix 3. Add the baking mix into the blender and pulse
until just incorporated. Stir in mini chocolate
3/4 cup canned black beans
chips and pour into the prepared pan.
2 tbsp water
4. Let cool for at least 15 minutes before cutting and
2 egg whites
removing from pan.
1/4 cup + 1 tbsp Splenda Sugar Blend 5. Cut into 12 equal sized brownies
1 tsp vanilla extract
1/4 cup mini chocolate chips
