Ground chicken, black beans, and a handful of seasonings make these soft tacos a family favorite. Courtesy of AmercianHeart.org.

Ingredients:
12 6-inch corn tortillas
1 pound ground chicken or turkey, ground without skin
1/2 cup chopped onion
1/2 teaspoon bottled minced garlic
15-ounce can low-sodium black beans, undrained
1/4 cup chopped fresh cilantro or parsley
1 tablespoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped tomatoes (optional)
1/4 cup shredded lettuce (optional)
1/4 cup shredded low-fat cheddar cheese (optional)
6 tablespoons salsa

Directions:
Preheat oven to 250°F.

Wrap tortillas in foil. Place in oven while preparing chicken mixture.

In a large skillet, cook ground chicken, onion, and garlic over medium-high heat about 5 minutes, or until chicken is no longer pink. Place mixture in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return mixture to skillet.

Stir in beans, cilantro, chili powder, cumin, salt, and pepper. Cook and stir over medium-high heat until heated through, about 5 minutes. Spoon mixture over half of each corn tortilla; fold over. Add tomatoes, lettuce, cheese, and salsa if desired.

Nutrition Analysis (per serving):
195Calories
2.0 gTotal Fat
0.5 gSaturated Fat
0.0 gTrans Fat
0.5 gPolyunsaturated Fat
0.5 gMonounsaturated Fat
44 mgCholestrol
205 mgSodium
25 gCarbohydrates
6 gFiber
1 gSugar
22 gProtein

Another great, calorie sensitive frozen treat for the Summer!  From MyRecipes.com.

Ingredients:
1 quart (32 oz.) vanilla low-fat yogurt
12 ounces frozen lemonade concentrate, thawed
1 cup half-and-half
1/4 cup lemon juice
1/2 cup sugar

Directions:
1. In a bowl, whisk together yogurt, lemonade concentrate, half-and-half, lemon juice, and sugar until sugar is dissolved. Chill until cold, about 30 minutes.

2. Freeze mixture in an ice cream maker (1 1/2-qt. capacity) according to manufacturer’s instructions, until motor stops or dasher is hard to turn. Transfer to an airtight container and freeze until firm enough to scoop, about 2 hours (see notes).

Nutritional Info:
Serving size: 1/2 cup.
Yield:  Makes about 1 1/2 quarts

CALORIES 190 (16% from fat); FAT 3.3g (sat 2.1g); CHOLESTEROL 11mg; CARBOHYDRATE 37g; SODIUM 61mg; PROTEIN 4.4g; FIBER 0.1g

Our healthier version of chile con queso will have ooey-gooey-cheese lovers celebrating. Now you can enjoy this Tex-Mex dip without all the fat and calories. We replaced some of the cheese with a low-fat white sauce and used sharp Cheddar plus a splash of beer to boost the flavor. Our version cuts the calories in half and reduces total fat and saturated fat by nearly 60 percent. Courtesy of EatingWell.com.

INGREDIENTS:
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 cup pale ale, or other light-colored beer
1 1/2 cups low-fat milk, divided
3 tablespoon cornstarch
1 3/4 cups shredded sharp Cheddar, preferably orange
1 10-ounce c diced tomatoes with green chiles, drained, or 1 1/4 cups drained petite-diced tomatoes
2 tablespoon lime juice
1 teaspoon salt
1 teaspoon chili powder
Cayenne pepper, to taste (optional)
1/4 cup sliced scallions
2 tablespoon chopped fresh cilantro

DIRECTIONS
Step 1
Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, 4 to 5 minutes. Add beer and cook until reduced slightly, about 1 minute. Add 1 cup milk and bring to a simmer.

Step 2
Meanwhile, whisk the remaining 1/2 cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously, until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained tomatoes, lime juice, salt, chili powder and cayenne (if using). Serve warm, garnished with scallions and cilantro.

NUTRITION INFO:
Per 1/4-cup serving
 
Calories: 84
Carbohydrates: 5g
Fat: 5g
Protein: 4g
Dietary Fiber: 0g
Saturated Fat: 3g
Monounsaturated Fat: 2g
Cholesterol: 14mg
Potassium: 36mg
Sodium: 307mg

A great, easy frozen dessert that won’t blow your diet!  Puréed strawberries create the “juice” that flavors this creamy gelato.  Courtesy of CookingLight.com.

Ingredients:
2 cups sugar
2 cups water
5 cups quartered strawberries (about 4 pints)
2 cups low-fat buttermilk

Directions:
Combine sugar and water in a large saucepan; bring to a boil, stirring until sugar dissolves. Pour into a large bowl; cool completely.

Place strawberries in a blender, and process until smooth. Add strawberry purée and buttermilk to sugar syrup; stir to combine.

Pour the strawberry mixture into the freezer can of an ice-cream freezer, and freeze according to the manufacturer’s instructions.

Nutritional Information:
Yield:  8 cups (serving size: 1/2 cup)

CALORIES 134 (5% from fat); FAT 0.8g (sat 0.3g,mono 0.2g,poly 0.1g); IRON 0.3mg; CHOLESTEROL 1mg; CALCIUM 48mg; CARBOHYDRATE 31.7g; SODIUM 17mg; PROTEIN 1.6g; FIBER 1.7g

A low-cal chocolate dessert?  You bet!  Courtesy of MyRecipes.com.

Prep: 20 min., Chill: 1 hr.

Ingredients:
1 (1.4-oz.) package fat-free, sugar-free chocolate instant pudding mix
2 cups 1% low-fat milk
1/2 cup light sour cream
1 (8-oz.) container fat-free frozen whipped topping, thawed and divided
3/4 cup chocolate graham cracker crumbs (4 cracker sheets)
1 tablespoon freshly grated chocolate

Instructions:
1. Whisk together first 3 ingredients in a bowl until blended and smooth. Fold in 1 1/2 cups whipped topping.

2. Spoon 1 Tbsp. crumbs into each of 6 (4-oz.) glasses, and top with 1/3 cup pudding mixture. Repeat layers with remaining crumbs and pudding mixture. Top each parfait evenly with remaining whipped topping and grated chocolate. Cover and chill at least 1 hour.

Nutritional Information:
Yield:  Makes 6 servings

CALORIES 196 (22% from fat); FAT 4.6g (sat 2.3g,mono 1.3g,poly 0.3g); IRON 0.7mg; CHOLESTEROL 10mg; CALCIUM 101mg; CARBOHYDRATE 31.8g; SODIUM 306mg; PROTEIN 4.9g; FIBER 0.2g