Yield: 2 servings

2 tsp. all-purpose flour
1 tsp. paprika
1 tsp. poultry seasoning
1/2 teaspoon salt
1/2 teaspoon black pepper
2 (6 oz.) skinned chicken breast halves
1/4 cups white or yellow onion (but shallot is best), chopped
1/4 cup celery stalk, chopped
2 (6 oz.) Baby Bella Mushrooms, sliced
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
1/2 cup carrot, julienne-cut

Combine flour, paprika, poultry seasoning, salt and pepper in a large zip-top plastic bag. Add chicken; toss well to coat. Remove chicken from bag; reserve flour mixture.  Spray large skillet with cooking spray. Heat 1 minute over medium heat. Add chicken, cook 5 minutes or until chicken is browned. Remove chicken from pan; keep warm.

Add onion, celery, mushrooms and garlic to pan; sauté 5 minutes, stirring occasionally. Stir in reserved flour mixture; cook 1 minute. Add broth; bring to a boil. Add carrot. Return chicken to pan. Cover, reduce heat, and simmer 25 minutes or until chicken is done.

1 serving equals 250 calories

Yield: 2 servings

2 boneless, skinless chicken thighs (about 4 oz. each), all visible fat discarded
1/4 medium onion, sliced
1 garlic clove, minced
2 baby Portobello mushrooms (about 3 oz. each), sliced
1/4 large yellow or red bell pepper, diced
1/2 cups tomato sauce, such as tomato-basil (I used  low-sodium Fra Diavolo sauce)
2 oz. (about 20) potato gnocchi

Heat a large nonstick skillet over medium heat. Add chicken, cook about 3-4 minutes on each side, or until nicely browned. Set aside.

In same skillet add onion, garlic, mushrooms and bell peppers. Cook about 3 minutes. Add sauce and chicken. Reduce the heat and simmer for 10 minutes, or until the chicken is no longer pink in the center.

Meanwhile, prepare the gnocchi using the package directions. Add gnocchi in skillet. Serve hot.

1 serving equals 340 calories

Yield: 1 serving

1 tbsp. whole wheat flour
1 tbsp. sugar
1 tbsp. cocoa powder (unsweetened)
1 tbsp. plain yogurt
a pinch of baking soda
a pinch of salt

Mix all ingredients, put it in microwave safe ramekin, cook for a minute, let stay about minute. I added 1 tsp. Cool Whip on top.

1 serving equals 94 calories

Yield: 2 servings

2 cups cooked spaghetti squash (baked)
1 cup 1% milk
1 jalapeños, stemmed, seeded, and chopped
1 garlic clove, chopped
1 tbsp. low-fat margarine
1 tbsp. flour
1 tub Philadelphia Cream Cheese Minis 1/3 Less Fat (about 2 tbsp.)
1/4 tsp. salt
1 oz. sharp Cheddar cheese

In a medium saucepan over medium heat, warm milk, garlic and jalapeños until boiling. Remove mixture from heat and let sit 15 minutes. Strain and discard jalapeños and garlic.

In a medium saucepan over medium-high heat, melt margarine. Whisk in flour and salt and cook, whisking, about 3 minutes. Slowly pour in jalapeño-garlic-infused milk while whisking. Reduce heat to medium and continue whisking until mixture thickens slightly, about 3 minutes. Add cream cheese, mix well.

Pour mixture over squash and stir to combine. Transfer mixture in two ramekins or individual baking dishes. Sprinkle with Cheddar cheese and bake about 30 minutes.

1 serving equals 255 calories

Yield: 1 servings

1 medium carrot, freshly grated
1 tbsp. homemade or real mayonnaise
1/2 garlic clove, minced

Mix all ingredients in a bowl. Eat.

1 serving equals 92 calories