Do It Yourself Trail Mix:
1/4 cup dried fruit such as raisins, blueberries,cranberries, plums, peaches , or chopped apricots, or a mixture.
1 cup wheat cereal.
1/4 cup cashews (1 ounce).
Mix ingredients, split into two servings and store in sandwich-size bags.
Serves two - each serving contains about 192 calories, 28 grams carbohydrates, 5 grams of protein, 9 grams of fat, 115 milligrams sodium and 3 grams fiber.
Baked Salmon Dijon:
1 cup fat-free sour cream.
2 teaspoons dried dill.
3 tablespoons scallions, finely chopped.
2 tablespoons Dijon mustard.
1 1/2 pound salmon fillet with skin, cut in center.
1/2 teaspoon garlic powder.
1/2 teaspoon black pepper.
Fat-Free cooking spray.
Preheat oven to 400 degrees. Lightly oil baking sheet with cooking spray. Whisk sour cream, dill, onion, mustard, and lemon juice in a small bowel. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce. Bake salmon until just opaque in center, about 20 minutes.
Serves six - each serving contains about 196 calories, 27 grams protein, 7 grams of fat, 5 grams carbohydrates, less than 1 gram of fiber, 229 milligrams sodium, and 76 milligrams of cholesterol.
Red, White and Blue Berry Tarts.
2 whole graham crackers.
4 ounce fat-free cream cheese, softened.
2 tablespoons fat-free sour cream.
1/2 tablespoon vanilla extract.
1 tablespoon powdered (confectioner's) sugar.
2 cups of mixed berries - raspberries, strawberries, and blueberries.
4 paper muffin cups.
Crush graham crackers and divide among muffin cups. In a small bowel, mix cream cheese, sour cream, vanilla extract and powdered sugar with a whisk to make no-cook pastry cream. Pour mixture on top of graham cracker crumbs and top with berries. Refrigerate for at least two hours before serving.
Serves four - each serving contains about 105 calories, 5 grams protein, 1 gram fat, 18 grams carbohydrates, 3 grams fiber and 250 milligrams sodium.
Enjoy your meal with a glass of sugar-free ice tea or a bottle of flavor water. So Yummy!! Perfect for a Memorial Day or any summer day meal. Enjoy.
