vegetable Poached Eggs

Getting your "daily 5" of veggies couldn't be easier than in this hearty skillet egg dish loaded with the good stuff. From eatbetteramerica.

Prep Time:20 min

Start to Finish:20 min

makes:4 servings

2	cups chopped broccoli
2	cups chopped spinach (about 3 oz)
1	large onion, chopped (1 cup)
1	cup sliced mushrooms (about 3 oz)
1	medium carrot, cut into julienne (matchstick) strips (about 1/2 cup)
1	small zucchini, cut into julienne (matchstick) strips (about 1/2 cup)
3/4	cup fat-free tomato pasta sauce (any variety)
1/4	teaspoon pepper
4	eggs
1/4	cup shredded fat-free mozzarella cheese (1 oz)

1.	Spray 12-inch skillet with cooking spray; heat skillet over medium heat. Add broccoli, spinach, onion, mushrooms, carrot and zucchini; cook 8 to 10 minutes, stirring occasionally, until vegetables are crisp-tender.
2.	Stir in pasta sauce and pepper. Cook, stirring constantly, until thoroughly heated.
3.	Make four 3-inch holes in vegetable mixture, using large spoon. Crack 1 egg into each hole. Cover; cook about 5 minutes or until egg whites and yolks are firm, not runny. Sprinkle with cheese. Serve immediately.

Nutritional Information

1 Serving: Calories 160 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 215mg; Sodium 350mg; Total Carbohydrate 15g (Dietary Fiber 4g, Sugars 8g); Protein 12g % Daily Value*: Vitamin A 100%; Vitamin C 35%; Calcium 15%; Iron 10% Exchanges: 1/2 Other Carbohydrate; 2 Vegetable; 1 Medium-Fat Meat Carbohydrate Choices: 1 MyPyramid Servings: 1 oz-equivalents Meat & Beans, 1 1/4 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Strawberry - Rhubarb Angel Cake

Flavor combinations such as strawberry and rhubarb are classics for a reason--they taste great together! Enjoy them both in this elegant layered angel food cake.

Prep Time:25 min

Start to Finish:3 hr 10 min

makes:12 servings

Cake
1	box white angel food cake mix
1 1/4	cups cold water
2	teaspoons grated orange peel
Filling
2	cups sliced rhubarb
1/2	cup granulated sugar
2	tablespoons orange juice
1 1/2	cups sliced strawberries
	Red food color, if desired
Frosting and Garnish
1	container (8 oz) fat-free frozen whipped topping, thawed
1/2	cup sliced strawberries

1.	Move oven rack to lowest position (remove other racks). Heat oven to 350°F. In extra-large glass or metal bowl, beat cake mix, water and orange peel with electric mixer on low speed 30 seconds; beat on medium speed 1 minute. Pour into ungreased 10-inch angel food (tube) cake pan. (Do not use fluted tube cake pan or 9-inch angel food pan or batter will overflow.)
2.	Bake 37 to 47 minutes or until top is dark golden brown and cracks feel very dry and not sticky. Do not underbake. Immediately turn pan upside down onto glass bottle until cake is completely cool, about 2 hours.
3.	Meanwhile, in 2-quart saucepan, mix rhubarb, 1/2 cup granulated sugar and the orange juice. Cook over medium heat 10 minutes, stirring occasionally. Cool 15 minutes. Stir in 1 1/2 cups strawberries. Stir in 4 drops food color if deeper red color is desired. Refrigerate about 1 hour.
4.	Run knife around edges of cake; remove from pan. Cut cake horizontally to make 3 layers. Fill layers with filling. Frost side and top of cake with whipped topping. Arrange 1/2 cup strawberries over top of cake. Store covered in refrigerator.
High Altitude (3500-6500 ft): Follow High Altitude cake mix directions for angel food pan, adding orange peel to batter.

Nutritional Information

1 Serving: Calories 220 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 330mg; Total Carbohydrate 50g (Dietary Fiber 1g, Sugars 36g); Protein 3g % Daily Value*: Vitamin A 0%; Vitamin C 30%; Calcium 10%; Iron 0% Exchanges: 1 Starch; 2 1/2 Other Carbohydrate; 0 Vegetable Carbohydrate Choices: 3 MyPyramid Servings: 1/4 c Fruits
*% Daily Values are based on a 2,000 calorie diet.

Strawberry - Banana Parfaits

You're 5 ingredients and 10 minutes away from dipping into a deliciously layered dessert or snack of yogurt, fruit and high-fiber cereal. From eatbetteramerica.

Prep Time:10 min

Start to Finish:10 min

makes:4 servings

2	containers (6 oz each) Yoplait® Original 99% Fat Free strawberry yogurt
2	cups Fiber One® Honey Clusters® cereal
1	cup sliced fresh strawberries
1	medium banana, thinly sliced
4	whole fresh strawberries

1.	In each of 4 (10-oz) plastic cups or parfait glasses, layer 2 tablespoons yogurt, 1/4 cup cereal, 1/4 cup strawberry slices and 1/4 of banana slices.
2.	Top each with 2 tablespoons yogurt, 1/4 cup cereal and remaining yogurt. Garnish top of each parfait with whole strawberry.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 230 (Calories from Fat 15); Total Fat 2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 180mg; Total Carbohydrate 48g (Dietary Fiber 8g, Sugars 23g); Protein 5g % Daily Value*: Vitamin A 15%; Vitamin C 60%; Calcium 15%; Iron 15% Exchanges: 1/2 Starch; 1 Fruit; 1 Other Carbohydrate; 1/2 Skim Milk; 0 Vegetable Carbohydrate Choices: 3 MyPyramid Servings: 1/2 c Fruits
*% Daily Values are based on a 2,000 calorie diet.

Strawberry - Rhubarb Crisp

Savor this perfect summer dessert that will bring you back to childhood. From Prevention Healthy Cooking.

Prep Time:25 min

Start to Finish:1 hr 15 min

makes:6 servings

2	pints strawberries, hulled and quartered lengthwise or 1 1/2 bags (14 oz each) Cascadian Farm® frozen organic strawberries, thawed and quartered
2	cups fresh or frozen and thawed rhubarb (cut into 1/2-inch pieces)
1	to 2 tablespoons quick-cooking tapioca or 1/2 to 1 tablespoon cornstarch (see note)
1/4	teaspoon ground ginger
3/4	cup sugar
1	teaspoon ground cinnamon
1/3	cup whole grain pastry flour
1/8	teaspoon salt
2	tablespoons no-trans-fat 68% vegetable oil spread stick or butter
1/2	cup old-fashioned oats
1 1/2	tablespoons honey

1.	In 2-quart baking dish, stir together strawberries, rhubarb, tapioca, ginger, 1/2 cup of the sugar and 1/4 teaspoon of the cinnamon. Spread fruit mixture level; let stand 20 minutes.
2.	Meanwhile, heat oven to 400°F. In medium bowl, stir together flour, salt, remaining 1/4 cup sugar and 3/4 teaspoon cinnamon. Cut in margarine until mixture resembles fine crumbs. Stir in oats until combined. Drizzle honey over oat; stir until mixture is crumbly. Sprinkle over fruit in an even layer.
3.	Bake 35 to 40 minutes or until fruit is bubbly and topping is golden brown. Serve warm or at room temperature.

Nutritional Information

1 Serving: Calories 270 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 85mg; Total Carbohydrate 55g (Dietary Fiber 5g, Sugars 37g); Protein 3g % Daily Value*: Vitamin A 6%; Vitamin C 50%; Calcium 10%; Iron 10% Exchanges: 1 Starch; 1 Fruit; 1 1/2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 3 1/2 MyPyramid Servings: 1 tsp Fats & Oils, 1 c Fruits, 1 oz-equivalents Grains
*% Daily Values are based on a 2,000 calorie diet.

Sunny Lemon - Raspberry Muffins

Fat-free ingredients and whole-grain cereal stir up a healthier-focused muffin. From eatbetteramerica.

Prep Time:15 min

Start to Finish:35 min

makes:10 muffins

1	egg or 1/4 cup fat-free egg product
1 1/2	cups Gold Medal® all-purpose flour
1 1/2	cups Whole Grain Total® cereal, slightly crushed (1 cup)
1/3	cup sugar
1/4	cup fat-free (skim) milk
1/4	cup canola or soybean oil
1	tablespoon grated lemon peel
2	teaspoons baking powder
1/2	teaspoon baking soda
1/2	teaspoon salt
1	container (6 oz) Yoplait® Original 99% fat-free lemon burst yogurt (2/3 cup)
1/2	cup fresh raspberries or Cascadian Farm® frozen organic raspberries

1.	Heat oven to 400°F. Line 10 regular-size muffin cups with paper baking cups.
2.	In large bowl, beat egg slightly. Stir in remaining ingredients except raspberries just until moistened; gently stir in raspberries. Divide batter evenly among muffin cups.
3.	Bake 15 to 20 minutes or until golden brown. Immediately remove from pan.

Nutritional Information

1 Muffin: Calories 190 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 20mg; Sodium 330mg; Total Carbohydrate 30g (Dietary Fiber 2g, Sugars 11g); Protein 4g % Daily Value*: Vitamin A 2%; Vitamin C 10%; Calcium 30%; Iron 25% Exchanges: 1 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils, 1 oz-equivalents Grains
*% Daily Values are based on a 2,000 calorie diet.