Turkey Meatloaf Recipe

Turkey Meatloaf Recipe

Turkey Meatloaf Recipe

1/4 cup ketchup
2 tablespoons brown sugar
2 tablespoons vinegar
1/2 cup reduced fat egg substitute
1/2 teaspoon dried thyme
2 teaspoons Dijon-style mustard
2 teaspoons reduced sodium Worcestershire Sauce
1/4 teaspoon hot sauce
1/2 cup skim milk
1 1/2 pounds ground turkey breast
1/2 pound lean ground sirloin
1 medium onion, chopped
2 cloves garlic, minced
1/3 cup minced parsley
16 reduced sodium saltine crackers

Preheat oven to 350 degrees. Combine ketchup, brown sugar and vinegar and set aside. Combine egg substitute, dried thyme, mustard, Worcestershire sauce, hot sauce and milk and mix well. Place ground turkey, ground sirloin, onions and garlic in a large bowl and mix well. Add liquid ingredients, parsley and crackers and mix with a fork until mixture doesn't stick to the bowl. If mixture sticks you can add a little more milk.

Place meat mixture in a 9x5 loaf pan. Pour ketchup/brown sugar mixture over the top and bake uncovered for an hour or until meat reaches 160 degrees.

Makes 8 servings
Serving Size: 3 ounces

nutrients per serving
calories:	251
total fat:	11 g (41% of calories)
saturated fat	4 g
cholesterol:	70 mg
sodium	248 mg
carbohydrate:	12 g (19% of calories)
protein:	25 g (40% of calories)
fiber:	1 g

Whole Grain Apple Bake Recipe

Whole Grain Apple Bake Recipe

Whole Grain Apple Bake Recipe

Crust:
3/4 cup all purpose flour
1/2 cup whole wheat flour
2 tablespoons powdered sugar
2 tablespoons softened butter
4 tablespoons canola oil

Filling:
2 large Gala apples, peeled, cored and cut into bite-sized chunks
2 large Granny Smith apples, peeled, cored and cut into bite-sized chunks
1 1/2 cups natural, unsweetened apple juice, divided
2 tablespoons cornstarch
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
2 tablespoons packed light brown sugar
Pinch salt
1/4 cup apple butter, preferably unsweetened
1/2 cup lowfat granola

Preheat oven to 375 degrees. In medium bowl, mix together dry crust ingredients. Cut in butter and canola oil until mixture is completely combined. Press crust mixture into bottom of 8x8 or 9x9-inch square baking pan. Bake 15 minutes. Remove from oven and set aside to cool. Lower oven temperature to 325 degrees.

Prepare filling: In saucepan over medium heat, cook apples in 1 cup apple juice for 5 minutes or until tender. Mix cornstarch with remaining 1/2 cup apple juice in small bowl. Add to cooking apples, stirring constantly until mixture thickens and cornstarch is completely cooked. Stir in cinnamon, nutmeg, sugar and salt. Set aside. Using back of spoon or spatula, spread prepared crust with apple butter. Top with cooked apple mixture. Sprinkle with granola. Bake 20-30 minutes or until hot and bubbly.

Makes 9 Servings
Serving Size: 8 ounces

nutrients per serving
calories:	251
total fat:	9 g (33% of calories)
saturated fat	2 g
cholesterol:	7 mg
sodium	50 mg
carbohydrate:	41 g (63% of calories)
protein:	3 g (4% of calories)
fiber:	4 g

Cinnamon Oatmeal Raisin Cookie Recipe

Cinnamon Oatmeal Raisin Cookie Recipe

Cinnamon Oatmeal Raisin Cookie Recipe

1/3 cup canola oil
2/3 cup packed light brown sugar
1 egg
2 teaspoon vanilla
1 cup raisins
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 cup old fashioned or quick-cooking oats
1 tablespoon cinnamon
1 teaspoon baking powder
1/2 teaspoon salt

Preheat oven to 375 degrees. In small bowl, whisk together oil, sugar, egg, vanilla and raisins and set aside. In medium bowl, blend together flours, oats, cinnamon, baking powder and salt. Pour wet ingredients into dry and stir until combined. Drop by the tablespoonful onto ungreased cookie sheet. Press each cookie down slightly with wet fingertips. Bake 15 minutes. Cool immediately on wire rack.

Makes 32 cookies
Serving size: 1 cookie

nutrients per serving
calories:	78
total fat:	3 g (30% of calories)
saturated fat	less than one gram
cholesterol:	6 mg
sodium	20 mg
carbohydrate:	13 g (64% of calories)
protein:	1 g (6% of calories)
fiber:	1 g

Banana Split Smoothie Recipe

Banana Split Smoothie Recipe

Banana Split Smoothie Recipe

1 packet or 2 scoops Apex™ Chocolate or Double Chocolate Fit drink mix
1/4 cup fresh or canned pineapple
1/2 cup frozen strawberries
1/2 banana
1 1/2 cups nonfat milk
3-4 ice cubes

Place all ingredients in a blender and process until smooth.

Makes 1 serving
Serving Size: 24 ounces

nutrients per serving
calories:	580
total fat:	4 g (4% of calories)
saturated fat	2 g
cholesterol:	17 mg
sodium	602 mg
carbohydrate:	121 g (81% of calories)
protein:	36 g (15% of calories)
fiber:	8 g

Jamocha Mint Smoothie Recipe

Jamocha Mint Smoothie Recipe

Jamocha Mint Smoothie Recipe

1 packet or 2 scoops Apex™ Chocolate or Double Chocolate Fit drink mix
1 1/2 tablespoon mocha-flavored coffee
1 drop peppermint extract
1 1/2 cup nonfat milk
3-4 ice cubes

Place all ingredients in a blender and process until smooth.

Makes 1 serving
Serving Size: 24 ounces

nutrients per serving
calories:	354
total fat:	3 g (6% of calories)
saturated fat	2 g
cholesterol:	27 mg
sodium	603 mg
carbohydrate:	49 g (56% of calories)
protein:	33 g (38% of calories)
fiber:	1 g

Malt Ball Smoothie Recipe

Malt Ball Smoothie Recipe

Malt Ball Smoothie Recipe

1 packet or 2 scoops Apex™ Chocolate or Double Chocolate Fit drink mix
1 tablespoon malted milk powder
1 1/2 cup nonfat milk
3-4 ice cubes

Place all ingredients in a blender and process until smooth.

Makes 1 serving
Serving Size: 24 ounces

nutrients per serving
calories:	423
total fat:	4 g (9% of calories)
saturated fat	2 g
cholesterol:	20 mg
sodium	688 mg
carbohydrate:	61 g (62% of calories)
protein:	35 g (29% of calories)
fiber:	1 g

Nondairy Tofruity Smoothie Recipe

Nondairy Tofruity Smoothie Recipe

Nondairy Tofruity Smoothie Recipe

1 cup frozen berries (we used blueberries)
1/2 cup grape juice
1 tablespoon honey
1 banana, peeled and sliced
1 (12.3 ounce) package silken tofu

Combine all ingredients in a blender and process until smooth.

Makes 2 servings
Serving Size: 12 ounces

nutrients per serving
calories:	229
total fat:	2 g (8% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	464 mg
carbohydrate:	43 g (71% of calories)
protein:	12 g (20% of calories)
fiber:	4 g

Spanish Rice Recipe

Spanish Rice Recipe

Spanish Rice Recipe

1 teaspoon olive oil
1/2 small onion, chopped
2 cups uncooked rice
1/2 small red bell pepper, seeded and chopped
4 cups water
3/4 teaspoon chili powder
1/8 teaspoon garlic powder
1 (8 ounce) can tomato sauce

Heat oil in a nonstick skillet over medium heat until hot. Add onion and uncooked rice. Cook, stirring frequently, until rice begins to brown. Stir in the bell pepper, water, chili powder, garlic powder and tomato sauce.

Heat to boiling. Reduce heat, cover and simmer about 25 minutes or until rice is tender and liquid is absorbed.

Makes 6 Servings
Serving Size: 1 cup

nutrients per serving
calories:	251
total fat:	1 g (5% of calories)
saturated fat	trace
cholesterol:	0 mg
sodium	241 mg
carbohydrate:	54 g (87% of calories)
protein:	5 g (8% of calories)
fiber:	2 g