Mac and cheese light!

Cook pasta in separate saucepan- simmer onion garlic puree cayenne pepper, whisk in cheddar. Remove pan from heat then whisk in yogurt.

Pour pasta and cheese sauce into medium bowl. Season with salt and peper.

Pour mixture into 8x8 pan. Sprinkle with panko over the top with parmesan.

Bake for ten minutes- when parmesan is melted through Calories per serving (about 2/3 cup) 237, 31 carbs, 7g fat(4g saturated) 3 g fiber

 

Make patties Grill or broil until cooked through 7 to 10 min each side.

Approx 259 calories
4.5 g total fat
13 g carb
45 g protein

* Healthy additions-- i take two large lettuce leafs and make a lettuce turkey sandwich or *look for whole wheat buns at 100 calories, add tomato, onion, etc.

Baked sweet potato fries
Slice up the sweet potato and put on aluminum tray.  Sprinkle lightly with olive oil and s and p.  Bake on 425 for 30 min.  Last minute turn to broil for those who like them crispy.  ( For a sweet touch-- add a bit of cinnamon mixed with light maple syrup to brush on fries)

 

Combine all ingredients

 

Tastes delicious on whole wheat chips. Put on top of a grilled chicken, its delicious!!

Preheat oven 400 degrees

Spray baking sheet with non stick spray

Coat chicken breasts with mustard and slice into chicken fingers
In a ziplock bag- place flakes and seasoning and crush flakes.

Then place fingers into bag and shake.

Put on baking sheet and cook for approx ten minutes, making sure chicken is cooked through.

Can serve with any low fat salad dressing as your dip.

4 servings- 170 cal. 0.5g fat(o sat fat) 15/ carbs 1g fiber

(For more fiber you may try a cereal with higher fiber content, or a whole wheat cereal.) Always fun to be creative with your food!

. Banana with dollop of peanut butter

. Chiobi greek yogurt, fresh berries

. Slice of whole wheat toast with almond butter, slice of tomato