Free Recipes

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SAMPLE RECIPES

Oven Fried Catfish

6 4-oz catfish fillets

2 cups crushed corn flakes

1 tsp Molly-mc-Butter

1 Tbsp Mrs. Dash Lemon Pepper seasoning

1 cup Egg Beaters

1/8 cup skim milk

1 Tbsp lemon juice

2 Tbsp I Can't Believe It's Not Butter spray

Cooking Spray (fat-free)

Parchment paper

Combine crushed corn flakes, Molly-mc-Butter, and lemon pepper; set aside. In medium bowl, whisk together eggs, milk, lemon juice, and butter spray. Dip each thawed fish fillet into egg mixture, coating well. Let excess liquid drip from fillet, then transfer fish fillet to corn flake mixture, making sure to coat the fish thoroughly. As each fish fillet is coated, place them evenly spaced on a baking pan lined with parchment paper and coated with cooking spray. Once all fillets have been breaded with mixture, place uncovered in a 325-degree oven for 20 minutes, or until fish flakes nicely with a fork.

Serving size = 1 fillet = 160 calories
Fat: 4.5 grams

Protein: 18 grams

Yield: 6 servings

Dessert Nachos

4 6-inch whole wheat flour tortillas

2 Tbsp I Can't Believe It's Not Butter spray

1 tsp honey or sugar substitute

1/2 tsp cinnamon

1/2 tsp nutmeg

Combine honey, cinnamon, nutmeg, and butter in a small bowl. Using a pastry brush, coat each tortilla evenly on both sides. Cut into fourths, place into oven and bake at 400 degrees for 5 - 10 minutes, or until tortillas are crispy.

1 cup fat-free plain yogurt

1 Tbsp sugar substitute

1 tsp vanilla flavoring

1 tsp orange zest

1 cup mandarin oranges, drained

1/4 cup dried cranberries

1/2 cup diced apples

2 Tbsp slivered almonds

Combine yogurt, sugar substitute, vanilla flavoring and orange zest in a small bowl. Combine oranges, cranberries, apples and almonds in a separate small bowl.

Place 2 tortilla chips on each dessert dish; top with 3 Tbsp yogurt mixture and 1/4 cup fruit. You are ready to serve.

Serving size = 2 nachos with topping = 100 calories

Fat: 2 grams

Protein: 4 grams

Yield: 8 servings

If you would like to purchase one of our Tennessee Fitness Spa cookbooks, please call us at 1-800-235-8365, or send $21.50 for our 2009 cookbook, $15.50 for Our Favorites cookbook, or $9.50 for New Favorites cookbook(price includes shipping and handling) to 299 Natural Bridge Park Road, Waynesboro, TN 38485. Include number of cookbooks you would like, which cookbook you wish to purchase, your phone number, as well as the address to which you would like it sent.

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