A great appetizer that is easy to prepare!  Courtesy of CookingLight.com

Ingredients:
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
1/2 cup fat-free sour cream
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 teaspoon black pepper
3 garlic cloves, crushed
1 (14-ounce) can artichoke hearts, drained and chopped
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (8-ounce) block fat-free cream cheese, softened
1/2 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (13.5-ounce) package baked tortilla chips (about 16 cups)

Instructions:
Preheat oven to 350°.

Combine 1 1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (through spinach) in a large bowl; stir until well blended. Spoon mixture into a 1 1/2-quart baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly and golden brown. Serve with tortilla chips.

Nutritional Information:
Yield:  5 1/2 cups (serving size: 1/4 cup dip and about 6 chips)

CALORIES 148 (30% from fat); FAT 5g (sat 2.9g,mono 1.5g,poly 0.5g); IRON 0.6mg; CHOLESTEROL 17mg; CALCIUM 164mg; CARBOHYDRATE 18.3g; SODIUM 318mg; PROTEIN 7.7g; FIBER 1.5g

A healthy alternative to the deep fried version.  Courtesy of Shape.com.

Serves: 6

Ingredients:
Cooking spray
1 cup plain bread crumbs
1 cup corn flakes or toasted rice cereal, crushed
2 tablespoons brown sugar
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon curry powder (optional)
2 tablespoons olive or canola oil
½ cup allpurpose flour
3 eggs, beaten
1 to 2 pounds chicken breast tenders or boneless breasts, cut into 1“inch strips

Directions:
1. Preheat oven to 375°F. Lightly spray a cookie sheet with cooking spray and set aside. Mix bread crumbs, cereal, brown sugar, salt, pepper, and curry (if using) in a large mixing bowl or casserole dish. Drizzle oil evenly over the breading, then mix in.

2. Arrange three shallow containers, one with the flour, one with the beaten eggs, and one with the bread crumb mixture. Individually dip chicken tenders into flour, then eggs (letting excess run off), then breading mixture. Arrange breaded chicken pieces on the cookie sheet.
 
3. Bake in the oven for 15 minutes, or until crisp and brown all over.

Nutritional Information:
223 calories, 7 g fat, 16 g carbs, 24 g protein, .3 g fiber, 491 mg sodium

Make this dip ahead, and serve it on whole wheat crackers or toasted baguette.  Courtesy of Cookinglight.com.

Ingredients:
1 (8-ounce) tub light cream cheese
2 tablespoons chopped fresh dill
1 tablespoon fresh lemon juice
4 ounces smoked salmon, chopped, divided
Dill sprigs (optional)

Directions:
1. Combine first 3 ingredients in a food processor. Add half of salmon; process until smooth. Fold in remaining half of salmon. Garnish with dill sprigs, if desired.
Nutritional Info:
Yield:  12 servings (serving size: 2 tablespoons)

CALORIES 56 (56% from fat); FAT 3.5g (sat 2.1g,mono 0.0g,poly 0.0g); IRON 0.2mg; CHOLESTEROL 9mg; CALCIUM 30mg; CARBOHYDRATE 1.4g; SODIUM 89mg; PROTEIN 4g; FIBER 0.0g

I’m always looking for creative protein shake recipes.  Get your protein and carbs in this great post workout drink.  Recipe courtesy of Women’s Health.
 
Serves: 4
Ingredients
16 large frozen unsweetened strawberries (12 ounces), quartered
1 cup plain yogurt
2 cups cold orange juice or 11/2 cups orange juice plus 1/2 cup seltzer
1 1/2 teaspoons vanilla extract
1/4 cup unflavored protein powder

Directions
1. Combine half of the berries, yogurt, orange juice, vanilla, and protein powder in a blender and process until smooth, thick, and creamy, 1 to 2 minutes. Repeat with the remaining ingredients. Serve cold.

Nutritional Facts
per serving
CALORIES 167.6 CAL
FAT 2.8 G
SATURATED FAT 1.3 G
CHOLESTEROL 17 MG
SODIUM 43.8 MG
CARBOHYDRATES 24.2 G
TOTAL SUGARS 17.9 G
DIETARY FIBER 2 G
PROTEIN 13.4 G

I fix cedar plank salmon at my house as often as I can.  The cedar gives the salmon an outstanding flavor!  Most grocery stores carry the cedar planks.  This recipe courtesy of Men’s Health.

Ingredients
2 6 oz salmon fillets
1 tsp red pepper flakes
2 tsp sesame seeds
1 large, untreated cedar plank
2 tbsp fresh mint or cilantro, chopped
1 large english cucumber, seeded and sliced
2 tbsp rice wine vinegar
Salt and pepper
olive oil

Directions
1. Soak the cedar plank in water for at least 2 hours. Next, combine the cucumbers, rice wine vinegar, red pepper flakes, sesame seeds, and herbs in a mixing bowl. Season to taste with salt and pepper.

2. Clean a grill or grill pan thoroughly. Next, rub the grates with an oil soaked paper towel. Preheat over high heat. Lay the cedar plank on the grill. Season the salmon with salt and pepper. When the plank begins to smoke, lay the fillets on it, skin side down. Close the top, and grill for 10 to 12 minutes, until the salmon flakes with light pressure from your finger.

3. Top the salmon with the cucumbers, and garnish with a sprinkling of sesame seeds.

Nutritional Facts per serving
CALORIES 281.6 CAL
FAT 12.6 G
SATURATED FAT 1.7 G
CHOLESTEROL 93.6 MG
SODIUM 156.6 MG
CARBOHYDRATES 4.2 G
TOTAL SUGARS 2 G
DIETARY FIBER 1.3 G
PROTEIN 35.2 G