Cappuccino Shake
 

Creamy Hot Cocoa Mix	1 pkt
Cold Water	6 oz
Instant Decafe Coffee Crystals	1 tsp
Brandy Extract	1/2 tsp
Vanilla Extract	1/2 tsp
Ice Cubes	4
Cinnamon, ground	Garnish

Directions:

Combine hot cocoa mix, coffee, extracts, ice cubes and water in blender for 30 seconds or until blended well. garnish with cinnamon and serve.

Nutrition Information Per Serving:

Calories 85, Protein 12g, Carbohydrate 8g, Fat 0.5g, Fiber 2g

Exchanges per Serving:

Meat 1/2, Milk 1/2

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Minty Hot Chocolate
 

Creamy Hot Cocoa Mix	1 pkt
Mint Extract	1/4 tsp
Boiling Water	6 oz

Directions:

Combine hot cocoa mix and water in mug, stir until dissolved. Add mint extract, stir and serve.

Nutrition Information Per Serving:

Calories 80, Protein 12g, Carbohydrate 7g, Fat 0.5g, Fiber 2g

Exchanges per Serving:

Meat 1/2, Milk 1/2

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Perfect Parfait
 

Crispy Bar (pick your facorite; double berry; cocoa cafe, fudge graham or cinnamon)	1/2 bar
Berries (strawberries, blueberries, raspberries	1/2 cup
Plain, fat free yogurt	1/2 cup

Directions:

Rinse and drain berries and pat dry. Cut bar in half, put half away for a morning snack. Cut the remaining half into small, bite size chunks. Using a glass bowl or cup, place 1/4 of the cup up crispy bar on bottom and layer 3/4 of the berries on top.  Spoon the yogurt on top of the layers. Sprinkle the remaining 1/4 bar on top of the yogurt and garnish with remaining 1/4 of the berries.

Nutrition Information Per Serving:

Calories 153, Protein 13g, Carbohydrate 24g, Fat 3g, Fiber 4g

Exchanges per Serving:

Starch 1/2, Fruit 1/2, Milk 1

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Spicy Autumn Smoothie
 

Vanilla Pudding/Shake	1 pkt
Water	1 cup
Cooked masked yam or canned yam	1/2 cup
Banana	1/2 cup
Netmeg	1/8 tsp
Cinnamon	1/8 tsp
Artificial Sweetener	To taste
Ice Cubes (2=thick, 6=thin texture)	2-6

Directions:

Combine ingredients in a blender, Blend well until smooth consistency is achieved (depending on number of ice cubes, which will change the consistency).

Nutrition Information Per Serving:

Calories 225, Protein 15g, Carbohydrate 37g, Fat 2g, Fiber 3g

Exchanges per Serving:

Meat 1, Starch 1, Fruit 1/2. Milk 1/2

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Seasoned Creamy Chicken
 

Creamy Chicken Soup Mix	1 pkt
Water	5 oz
Oregano, Dried	1/4 tsp
Basil, Dried	1/4 tsp
garlic Powder	1/4 tsp
Onion Flakes	1 tbsp
Cream Cheese, fat Free	1 tbsp
Chicken Breast, Boneless, Skinless, Pre-cooked	2 oz

Directions:

Combine soup and boiling water. Mix in oregano, basil, garlic and onion. Add cream cheese and stie until well blended. Cut chicken into bite size chunks and mix in. Microwave on a low heat setting for 1-2 minutes to heat mixture.

Nutrition Information Per Serving:

Calories 247, Protein 34g, Carbohydrate 13g, Fat 6g, Fiber 0g

Exchanges per Serving:

Meat 3 1/2, Vegetable 1, Starch 1/2

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Taco Salad
 

Vegetarian Sloppy Joe Mix	1 pkt
Chili Powder	1 tsp
Tomato, cut in chunks	1 small
Bibb Lettuce Leaves	4-6
Sour Cream, Fat-Free	1 tbsp
Taco Cheese, Fat-Free	1 tbsp
Black Olives, Sliced	1 tbsp

Directions:

Prepare the Sloppy Joe according to package direction. Stie in chili power. Wash the lettuce leaves and tomato and arrange on a plate. Spoon the Sloppy Joe on top of the lettuce. Layer on taco cheese, sour cream and olives.

Nutrition Information Per Serving:

Calories 191, Protein 16g, Carbohydrate 28g, Fat 4g, Fiber 6g

Exchanges per Serving:

Meat 1, Milke 1/4, Vegetable 3

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Chicken Fricassee
 

Cream of Chicken Soup Mix w/ vegetables	1 pkt
Chicken Breast, boneless, skin	4 oz
Water, boiling	2/3 cup
Mushroom, quartered	4 medium
Celery, Diced	2 tbsp
Onion Powder	1/8 tsp
Parsley	1/4 tsp
Lemon Juice	2 tsp

Directions:

Combine soup mix and boiling water, stir well. Add mushrooms, celery, spices and lemon juice. Place sauce mixture over chicken breast in a microwave-safe dish, cover with plastic wrap. Microwave on high for 6 - 8 min., or until chicken is fully cooked. Serve over rice.

Nutrition Information Per Serving:

Calories 283, Protein 50g, Carbohydrate 11g, Fat 4g, Fiber 2g

Exchanges per Serving:

Meat 5, Vegetable 1 1/2

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Broccoli Mushroom Dip
 

Cream of Chicken Soup Mix w/ vegetables	1 pkt
Broccoli, chopped, cooked	1/2 cup
Cottage Cheese, 1% fat	2 oz
Garlic Powder	1/8 tsp
Cayenne Pepper	dash
Water	2-3 tbsp

Directions:

Combine broccoli, cottage cheese, soup mix and spices in a blender or food processor. Blend on medium until smooth. If too stiff, add water 1 tbsp. at a time to desired consistency. Serve with celery sticks.

Nutrition Information Per Serving:

Calories 133, Protein 21g, Carbohydrate 12g, Fat 1g, Fiber 3g

Exchanges per Serving:

Meat 2, Vegetables 2

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Rocky Road Ice Cream
 

Double Chocolate Instant Pudding Mix	1 pkt
Peanut Butter Bar, chopped	1 bar
Ice Cubes	5
Water Cold	2 oz
Vanilla extract	1/4 tsp
Artificial Sweetener	1 pkt

Directions:

Crush ice cubes in blender. Add the rest of the ingredients, except bar, blend until mixed. Stir in chopped bar. Serve immediately or freeze for 15 min., then serve. Variation: Substitute a Double Chocolate or a Chocolate Mint bar for the Peanut Butter Bar.

Nutrition Information Per Serving:

Calories 230, Protein 22g, Carbohydrate 27g, Fat 5g, Fiber 4g

Exchanges per Serving:

Meat 1, Starch 1, Milk 1

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Double Chocolate Orange Dream
 

Double Chocolate Pudding Mix	1 pkt
Water	4 oz
Canned Mandarin Orange Slices (in water)	1/3 cup
Orange Zest	1 tsp

Directions:

Prepare the pudding according to the package directions. Drain the mandarin orange slices and pat dry. Add the mandarin orange slices to the pudding. For a more intense orange flavor, sprinkle the ornage zest on top.

Nutrition Information Per Serving:

Calories 110, Protein 13g, Carbohydrate 21g, Fat 0.5g, Fiber 3g

Exchanges per Serving:

Milk 1, Fruit 1/2

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Chocolate Covered Strawberries
 

Double Chocolate Instant Pudding Mix	1 pkt
Water	4 oz
Strawberries, fresh, small	12

Directions:

Mix Double Chocolate Pudding as directed. Dip fresh strawberries until covered with pudding mix. Place on waxed paper. Freeze. Enjoy!

Nutrition Information Per Serving:

Calories 148, Protein 13.5g, Carbohydrate 22g, Fat 2.5g, Fiber 8g

Exchanges per Serving:

Fruit 1, Milk 1

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Wildberry Sparkler
 

Wildberry Drink Mix	1 pkt
Diet 7-Up or Diet Seltzer	8 oz
Ice Cubes
Fresh Mint Leaves (optional)

Directions:

Combine drink mix and diet soda in a blender. Blend on low for 10 seconds. Serve over ice. garnish with fresh mint, if desired. Serve.

Nutrition Information Per Serving:

Calories 100, Protein 15g, Carbohydrate 7g, Fat 1.5g, Fiber 0g

Exchanges per Serving:

Meat 1, Milk 1/2, Fruit 1/2

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Brandy Cocoa
 

Creamy Hot Cocoa Mix	1 pkt
Brandy Extract	1/4 tsp
Boiling Water	8 oz

Directions:

Combine hot cocoa mix and water in mug until smooth. Add brandy extract, stir and serve.

Nutrition Information Per Serving:

Calories 80, Protein 12g, Carbohydrate 7g, Fat 0.5g, Fiber 2g

Exchanges per Serving:

Meat 1/2, Milk 1/2

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Chocolate 7-Up Float
 

Creamy Chocolate Shake Mix	1 pkt
Diet 7-Up	6 oz
Ice Cubes	4

Directions:

Combine all ingredients in blender for 30 seconds or until throughly mixed. Serve.

Nutrition Information Per Serving:

Calories 90, Protein 12g, Carbohydrate 9g, Fat 1.5g, Fiber 1g

Exchanges per Serving:

Milk 1

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Cappuccino Shake
 

Creamy Chocolate Shake Mix	1 pkt
Diet Cherry Coke	6 oz
Ice Cubes	4

Directions:

Combine all ingredients in blender for 30 seconds or until throughly mixed. Serve.

Nutrition Information Per Serving:

Calories 90, Protein 12g, Carbohydrate 9g, Fat 1.5g, Fiber 1g

Exchanges per Serving:

Milk 1