Vegetable Egg Rolls

1 Package of Coleslaw Mix
Green Onions, sliced
Sliced Mushrooms, chopped & diced
Zucchini, diced
1 Can Bean Sprouts, drained

Soy Sauce
Oyster Sauce
Fresh minced garlic
Fresh grated ginger

Egg Roll Wrappers
! Egg, beaten
PAM Spray

For the filling:

Add all the veggies to the pot on a medium heat and mix for a few minutes until the veggies are warmed up. Mix the soy sauce, oyster sauce, garlic and ginger in bowl and dump over the veggies and mix well (just enough to saturate the veggies, don't have them floating in the sauce... I used about 1/3 cup of soy sauce and I skipped the oyster sauce.. if you use both, maybe do 1/2 cup of each). Set veggies aside to cool for a few minutes.

Once the veggies are cooled, fill your egg roll wrappers with filling and assemble (there are tons of instructions online on how to assemble an egg roll. It is even on the back of the egg roll wrapper). Be sure to use a little egg to seal the wrapper.

Spray a cookie sheet with PAM and line the egg rolls on cookie sheet. Spray the top of the egg rolls with PAM (just a little, you don't want to coat too much).

Bake on 350 for a good 25 minutes. You might want to broil for a few minutes too to get them crispy on top!

Each egg roll is only 73 calories and they are a pretty good size!

Sweet & Sour Chicken

Sweet and Sour Chicken with Green Beans

ingredients:
1 cup brown rice
1 Tablespoon cornstarch
1/4 cup sugar
1/4 cup soy sauce
1/4 cup white vinegar
1 Tablespoon vegetable oil
1 1/4 pounds boneless, skinless chicken breast, cut into 1-inch pieces
2 bell peppers (any color), seeded and diced large
1/2 pound green beans, trimmed and halved
5 scallions, thinly sliced
2-inch piece fresh ginger, peeled and minced
3 garlic cloves, minced
2 Tablespoons chopped roasted peanuts (optional)
instructions:
1.  Cook rice according to package instructions.  Meanwhile, in a small bowl or measuring cup, whisk together cornstarch, sugar, soy sauce, and vinegar.  Set aside.
2.  In a large skillet or wok, heat oil over high.  Add chicken, bell peppers and green beans and cook, stirring frequently, until vegetables begin to soften, about 5 minutes.  Add scallions, ginger and garlic and cook, stirring frequently, until chicken is cooked  through and vegetables are tender, about 4 minutes.
3.  Whisk soy sauce mixture, add to skillet, and cook, stirring constantly, until sauce thickens, about 3 minutes.  Remove from heat.  Fluff rice with a fork.  To serve, spoon chicken mixture over rice and top with peanuts if desired.
Serves:  4
Nutritional information:  447 calories, 8g fat (2g sat), 36g protein, 61 carbs, 5g fiber

Peanut Butter Muffins

Ingredients

3.5 cups Whole Wheat Flour 2.5 Tbsp baking powder 1 tsp salt 1 cup smooth peanut butter .5 cup honey (substitute maple syrup or agave nectar to make vegan) 2 cups rice milk 1 cup water 2 Tbsp flax seed, ground) (substitute 2 eggs worth of Ener-G egg substitute if desired) 1/2 cup mini chocolate chips (optional)

Directions

Mix dry ingredients.
Blend in peanut butter with pastry blender or with mixer until sandy in texture
Add honey, rice milk, water, and ground flax seed, mix until incorporated. Add chocolate chips if desired. Pour into 24 muffin tins.

Bake 18-20 minutes at 400 degrees.

Makes 24 muffins

Number of Servings: 24

Nutritional Info

• Servings Per Recipe: 24
• Amount Per Serving
• Calories: 180.9

• Total Fat: 7.4 g
• Cholesterol: 0.0 mg
• Sodium: 300.3 mg
• Total Carbs: 26.5 g
• Dietary Fiber: 3.4 g
• Protein: 5.6 g

Zucchini Cassarole

Ingredients

3.5 cups Spaghetti Sauce Approx. 3 cups sliced zucchini 2 cups shredded mozzarella

Directions

Makes 6 servings using a 2.2 quart casserole dish.

Preheat oven to 350. Spread layer of sauce, then zucchini, then cheese. Repeat 2 times, ending with cheese. (3 layers of zucchini total) Cook at 350 for 45 minutes or so, uncovered.

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 185.5

• Total Fat: 6.7 g
• Cholesterol: 30.8 mg
• Sodium: 633.2 mg
• Total Carbs: 17.4 g
• Dietary Fiber: 3.2 g
• Protein: 13.7 g

Inside Out Lasagna

4 servings, about 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 8 ounces whole-wheat rotini or fusilli
• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 3 cloves cloves garlic, sliced
• 8 ounces sliced white mushrooms (about 3 1/2 cups)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 14-ounce can diced tomatoes with Italian herbs
• 8 cups baby spinach
• 1/2 teaspoon crushed red pepper (optional)
• 3/4 cup part-skim ricotta cheese

Preparation

1. Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.
3. Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.
4. Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Nutrition

Per serving: 364 calories; 9 g fat (3 g sat, 4 g mono); 14 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 16 g protein; 7 g fiber; 588 mg sodium; 786 mg potassium.

Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (50% dv), Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv).

Chocolate Dipped Strawberries

Ingredients

1 doz large Straberries 1/2 cup semisweet chocolate chips 2 tbs fat free half and half

Directions

Melt shocolate chips in microwave untill completely melted. Stir in half & half and beat until smooth. Dip strawberries one at a time, rolling to coat completely. Place finished strawberries on foil cover plate and cool in fridge for at least an hour.

serving size 2 strawberries

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 86.2
• Total Fat: 4.5 g
• Cholesterol: 0.3 mg
• Sodium: 9.3 mg
• Total Carbs: 13.1 g
• Dietary Fiber: 2.1 g
• Protein: 1.0 g