• Apple Corn Muffins 
• Broccoli Cheddar Bake
• Raspberry Chocolate Scones
• Broiled Scallops with Sweet Lime
• Fettuccine with Swiss Chard and Mushrooms
• Chinese Noodles with Spring Vegetables

Apple Corn Muffins

What you need

2 cups all-purpose flour

1/2 cup yellow cornmeal

1/4 cup packed brown sugar

1 tablespoon baking powder

1/4 tsp. salt

3/4 cup fat-free milk

2 egg whites

1 apple, peeled and coarsely chopped

1/2 cup corn kernels

Make It

Preheat the oven to 425 degrees F. Line a 12-cup muffin pan with paper or foil liners. In a large bowl, combine the flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly.

In a separate bowl, combine the milk and egg whites. Add the apple and corn, whisk to mix evenly and pour over the flour mixture. Stir lightly until all are slightly moist. The batter will be lumpy.

Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops will spring back when touched.

Nutritional Information

Serving Size: 1 muffin, recipe yields 12 muffins

Calories: 130

Total Fat: <1g

Cholesterol: 3mg

Sodium: 150mg

Recipe courtesy of MayoClinic.com

Broccoli Cheddar Bake

What you need

4 cups chopped fresh broccoli

1/2 cup finely chopped onion

2 tablespoons water

1 1/2 cups egg substitute

1 cup fat-free milk

1 cup shredded cheddar cheese

1/2 tsp. ground black pepper

Make It

Preheat the oven to 350 degrees F. Lightly coat a baking dish with cooking spray. In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5-8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.

Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife inserted in the center comes out clean, about 45 minutes. Remove from the oven and top with the remaining 1/4 cup shredded cheese. Let stand about 10 minutes before serving.

Nutritional Information

Servings Per Recipe: 6

Calories: 168

Total Fat: 9g

Cholesterol: 21mg

Sodium: 266mg

Recipe courtesy of MayoClinic.com

Raspberry Chocolate Scones

What you need

1 cup whole-wheat pastry flour

1 cup all-purpose flour

1 tablespoon baking powder

1/4 tsp. baking soda

1/3 cup trans fat-free buttery spread

1/2 cup fresh or frozen raspberries

1/4 cup miniature chocolate chips

1 cup plus 2 tablespoons plain fat-free yogurt

2 tablespoons honey

1/2 tsp. sugar

1/4 tsp. cinnamon

Make It

Preheat oven to 400 degrees F. Mix flours, baking powder and baking soda in a large mixing bowl. Cut in spread until crumbly. Add berries and chocolate chips. Mix gently.

Mix yogurt and honey together in a small bowl. Add yogurt mixture to flour mixture, mixing until just blended. Place ball of dough on countertop. Knead one or two times. Roll into a 1/2 inch thick circle. Cut into 12 wedges. Place on lightly greased baking sheet.

Mix sugar and cinnamon together in small bowl. Sprinkle over top of scones. Bake at 400 degrees F for 10-12 minutes.

Nutritional Information

Serving Size: 1 scone, Servings Per Recipe: 12

Calories: 152

Total Fat: 5g

Cholesterol: trace

Sodium: 165mg

Recipe courtesy of MayoClinic.com

Broiled Scallops with Sweet Lime Sauce

What you need

4 tablespoons honey

2 tablespoons lime juice

1 tablespoon olive or canola oil

1 pound bay or sea scallops, rinsed and patted dry

2 tsp. grated lime peel

1 lime, cut into 4 wedges

Make It

Preheat the broiler. Position the rack 4 inches from the heat source. Cover a broiler pan or cookie sheet with aluminum foil. Spray generously with cooking spray.

In a large bowl, whisk together the honey, lime juice and oil. Add the scallops and toss gently to coat with the honey mixture.

Arrange the scallops in a single layer on the prepared broiler pan or baking sheet. Broil until opaque throughout when tested with the tip of a knife, about 5 minutes. Turn the scallops over and broil for another minute. Divide the scallops onto 4 warmed plates. Pour any juices from the broiler pan or baking sheet over the scallops. Sprinkle with grated lime peel and serve with a lime wedge.

Nutritional Information

Servings Per Recipe: 4

Calories: 199

Total Fat: 4g

Cholesterol: 37mg

Sodium: 184mg

Recipe courtesy of MayoClinic.com

Fettuccine with Swiss Chard and Mushrooms

What you need

2 tablespoons olive oil

1/2 cup chopped shallots or green onions

2 garlic cloves, sliced

8-10 small mushrooms, sliced

1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces

6 ounces uncooked fettuccine

1/4 cup grated Parmesan cheese

1/4 tsp. cracked black pepper

Make It

In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Saute the vegetables under tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.

Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until tender, 10-12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.

Divide the pasta onto warmed plates. Top each serving with 1 tablespoon Parmesan cheese and cracked black pepper. Serve immediately.

Nutritional Information

Servings per recipe: 4

Calories: 298

Total Fat: 10g

Cholesterol: 4mg

Sodium: 325mg

Recipe courtesy of MayoClinic.com

Chinese Noodles with Spring Vegetables

What you need

1 package (8 ounces) Chinese noodles

1 tablespoon peanut oil

1 tablespoon sesame oil

1 tablespoon grated fresh ginger

2 garlic cloves, finely chopped

2 tablespoons reduced-sodium soy sauce

1 cup small broccoli florets

1 cup fresh bean sprouts

8 cherry tomatoes, halved

1 cup chopped fresh spinach

2 scallions, chopped

Crushed red chili flakes (optional)

Make It

Fill a large pot 3/4 full with water and bring to boil. Add the noodles and cook until tender, 10-12 minutes, or according to package directions. Drain the noodles thoroughly. Set aside.

In a large stockpot or frying pan, heat the oils over medium heat. Add ginger and garlic and stir-fry until fragrant. Stir in the soy sauce and broccoli and continue to cook over medium heat for about 3 minutes. Add remaining vegetables and cooked noodles and toss until warmed through.

Divide the noodles among warmed individual plates and top with crushed red chili flakes, if desired. Serve immediately.

Nutritional Information

Servings Per Recipe: 4

Calories: 270

Total Fat: 9g

Cholesterol: 0mg

Sodium: 350mg

Recipe courtesy of MayoClinic.com