RECIPES

Cottage Veggie Wraps
Serves 4

1 c Kraft Reduced Fat 2% Milk Mild Cheddar Shredded Cheese
½ c carrot (shredded)
½ c red bell pepper (chopped)
1 c Meijer Low Fat 1% Milk Cottage Cheese
1 T green onions (minced)
½ t dried dill weed
2 c Dole spinach leaves
4 Meijer Whole Wheat Flour Tortillas – Fajita Size

1. In a small mixing bowl, combine all ingredients except spinach and tortillas and mix gently to blend. Cover and store in refrigerator.
2. Spread ½ c of cheese mixture on a tortilla and top with spinach leaves and other vegetables, as desired. Roll the tortilla into a wrap.

Nutrition Information per serving:
Calories: 320
Total fat: 9 g
Carbohydrate: 32 g
Fiber: 6 g

Fresh Summertime Turkey Salad Sandwiches
Makes 4 sandwiches

1 (10 ounce) can Valley Fresh 100% Natural White Turkey, drained and shredded
⅓ c red seedless grapes, halved
¼ c finely sliced celery
2 T finely chopped onion
2 T dried cranberries
2 T dried golden raisins
⅓ c reduced-fat salad dressing
2 T sliced natural almonds
3 lettuce leaves
8 slices Meijer 100% whole wheat bread, lightly toasted or 4 multigrain buns

1. In bowl, combine chicken, grapes, celery, onion, cranberries, raisins and salad dressing. Stir until well combined. Cover and chill for at least 1 hour.
2. Just before serving, stir in almonds. Place lettuce on each of 3 slices of bread. Top each with chicken mixture and remaining bread slices.

Nutrition Information per serving:
Calories: 330
Total fat: 11 g
Carbohydrate: 35 g
Fiber: 6 g

Adapted from http://valleyfresh.com/recipes

Chicken Cacciatore Pronto
Makes 8 servings

1 T Kraft Light Zesty Italian Reduced Fat Dressing
8 bone-in chicken thighs (1-1/2 lb.), skin removed
1 T minced garlic
1 can (14-1/2 oz.) Meijer Italian-style diced tomatoes, undrained
⅓ c Meijer tomato paste
2 small red peppers, chopped
8 oz (1/2 of 1-lb. pkg.) whole wheat spaghetti, uncooked
¼ c Kraft 100% Grated Parmesan Cheese
½ c Kraft 2% Milk Shredded Reduced Fat Mozzarella Cheese

1. Heat dressing in large nonstick skillet on medium-high heat. Add chicken; cook 10 min. or until chicken is lightly browned on both sides, turning occasionally.
2. Add garlic, tomatoes and tomato paste; mix well. Stir in peppers; cover. Reduce heat to medium-low; simmer 20 min. or until chicken is cooked through (165°F), stirring occasionally. Meanwhile, cook pasta as directed on package.
3. Remove skillet from heat. Add Parmesan cheese to chicken mixture; stir. Sprinkle with mozzarella cheese. Let stand 5 min. until mozzarella cheese is melted. Serve chicken and sauce over hot cooked pasta.

Nutrition Information:
245 calories
6 g fat
28 g carbohydrate
5 g fiber

Adapted from www.kraftfoods.com

Thumbprint Cookies
Makes 2 dozen

6 T Meijer butter
1 c Equal® Spoonful*
1 Meijer egg
2 T Meijer Fat Free milk
1 t Meijer vanilla
1¼ c Meijer all-purpose flour
¼ t Meijer baking powder
¼ t Meijer baking soda
¼ t Meijer salt
¾ c Meijer spreadable fruit of choice

1. Beat butter and Equal® until well combined. Mix in egg, milk and vanilla until blended. Gradually beat in combined flour, baking powder, baking soda and salt.
2. Shape dough by teaspoonfuls into balls. Place on sprayed baking sheets. Press thumb deeply into dough to form a "thumbprint" indentation. Bake in preheated 350° F oven 11 to 13 minutes or until firm to the touch. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.
3. Fill each cookie with about 1/2 teaspoon spreadable fruit just before serving.

Nutrition Information per cookie:
Calories: 58
Total fat: 3 g
Carbohydrate: 8 g
Fiber: 1 g

Adapted from www.equal.com

Cowboy Burgers

1 T Meijer olive oil
3 onions, thinly sliced, separated into rings
2 lb Meijer Ground Beef from Round (form into 8 patties)
3 T A. 1. Original Steak Sauce
2 tomatoes, sliced
8 Aunt Millie Whole Grain Hamburger Buns
8 Kraft 2% Milk Reduced Fat Singles

1. Preheat grill to medium heat. Meanwhile, heat oil in large nonstick skillet on medium-high heat. Add onions; cook 5 minutes, stirring frequently. Cover with lid. Simmer 20 minutes or until onions are golden brown, stirring frequently.
2. Meanwhile, grill patties 5 minutes on each side until medium doneness (160° F). Stir steak sauce into onion mixture.
3. Place 1 tomato slice and burger on bottom half of each bun; cover with 1 Singles, 3 T of the onion mixture and top of bun.

Nutrition Information:
415 calories
20 g fat
29 g carbohydrate
2 g fiber

Adapted from www.kraftfoods.com

RECIPES

Grilled Portabella Mushroom Burgers
Serves 4

2 T Bertolli olive oil
2 T chopped fresh basil leaves
1 T finely chopped fresh garlic
4 medium (about 4 inches in diameter) portabella mushrooms
4 Vidalia onion slices
4 Aunt Millie’s whole wheat hamburger buns, split
4 romaine lettuce leaves
4 slices tomato

1. Heat gas grill to medium or charcoal grill until coals are ash white.
2. Combine olive oil, basil and garlic in small bowl. Brush oil mixture over mushrooms, onion and cut-sides of buns. If you'd like, clean out the gills of the mushroom and remove stem, but this is not necessary.
3. Place mushrooms and onions on grill. Grill, turning once and brushing with remaining oil mixture, until mushrooms are tender (6 to 8 minutes).
4. Place buns on grill, cut-side down. Grill until toasted (1 to 2 minutes).
5. To serve, place lettuce on grilled bun; add grilled mushroom, tomato and onion slice.

Nutrition Information per serving:
Calories: 205
Total fat: 6 g
Carbohydrate: 30 g
Fiber: 4 g

Adapted from http://www.cdskitchen.com

Grilled Greek Chicken Kabobs
Makes 8 servings, two kabobs each.

½ c Kraft Greek Vinaigrette Dressing
2 T Kraft Mayo Real Mayonnaise
1½ lb boneless skinless chicken breast tenders, cut into 1-inch pieces
1 red onion, cut into small wedges
1 lemon, halved

1. Combine dressing and mayo; pour into large resealable plastic bag. Add chicken; seal bag. Turn bag over several times to evenly coat chicken with the dressing mixture. Refrigerate at least 20 min. or up to 2 hours to marinate.
2. Preheat grill to medium-high heat. Remove chicken from marinade; discard bag and marinade. Thread chicken and onions alternately onto 16 wooden skewers.
3. Grill 8 to 10 min. or until chicken is cooked through, turning occasionally. Meanwhile, place lemon, cut-sides down, on grill grate next to kabobs. Squeeze lemon juice over kabobs just before serving.

Nutrition Information:
160 calories
8 g fat
2 g carbohydrate
0 g fiber

Adapted from www.kraftfoods.com

White Bass with Lemon Caper Angel Hair Pasta
Serves 4

2 T olive oil (preferably extra-virgin)
2 t fresh lemon juice
1 T drained bottled caper
⅛ t cayenne
1 T minced fresh parsley leaves
¼ lb Barilla Plus angel hair pasta
1 lb white bass
1 t olive oil

1. In a large bowl combine well the olive oil, the lemon juice, the capers, the cayenne, and the parsley and transfer 1 tablespoon of the mixture to a small bowl.
2. In a large saucepan of boiling water cook the fettuccine until it is al dente, drain it well, and in the large bowl toss it with the lemon mixture and salt to taste (optional) until the mixture is combined well.
3. Pat the fillets dry and season them with salt and pepper. In a non-stick skillet heat the vegetable oil over moderately high heat until it is hot but not smoking and in it sauté the fillets, skin sides up, for 4 minutes.
4. Turn the fillets and sauté them for 4 minutes more, or until they are crisp and just flake.
5. Divide the fettuccine between 4 plates, top it with the fillets, and drizzle each fillet with half of the remaining 1 tablespoon lemon mixture

Nutrition Information per serving:
Calories: 263
Total fat: 11 g
Carbohydrate: 20 g
Fiber: 1 g

Adapted from http://www.recipezaar.com

RECIPES

⅓ c Meijer Light Italian Dressing
3 salmon steaks (8 oz. each)
2 mangos, peeled and chopped
½ c chopped red pepper
2 green onions, thinly sliced
½ jalapeño pepper, seeded, finely chopped
3 T lime juice

1. Pour dressing over fish in resealable plastic bag; seal bag. Refrigerate 30 minutes to marinate. Meanwhile, mix remaining ingredients in medium bowl; cover. Refrigerate until ready to serve.
2. Preheat grill to medium-high heat. Remove fish from marinade; discard marinade. Grill fish 6 to 8 minutes on each side or until fish flakes easily with fork.
3. Cut each salmon steak in half. Serve with mango salsa.

Nutrition Information per serving:
Calories: 190
Total fat: 8 g
Carbohydrate: 6 g
Fiber: 1 g

Adapted from http://www.kraftfoods.com

Creamy Bow-Tie Pasta with Chicken and Broccoli
Makes 6 servings, about 1-1/2 cups each

3c (8 oz.) farfalle (bow-tie pasta), uncooked
4 c broccoli florets
3 T KRAFT Roasted Red Pepper Italian with Parmesan Dressing
6 small boneless skinless chicken breast halves (1-1/2 lb.)
2 t minced garlic
2 c Meijer spaghetti sauce
4 oz. (1/2 of 8-oz. pkg.) Philadelphia Neufchatel Cheese, ⅓ Less Fat than Cream Cheese, cubed
¼ c Kraft 100% Grated Parmesan Cheese

1. Cook pasta as directed on package, adding broccoli to the cooking water for the last 3 min. of the pasta cooking time. Meanwhile, heat dressing in large nonstick skillet on medium heat. Add chicken and garlic; cook 5 min. Turn chicken over; continue cooking 4 to 5 min. or until chicken is cooked through (170ºF).
2. Drain pasta mixture in colander; return to pan and set aside. Add spaghetti sauce and Neufchatel cheese to chicken in skillet; cook on medium-low heat 2 to 3 min. or until Neufchatel cheese is completely melted, mixture is well blended and chicken is coated with sauce, stirring occasionally. Remove chicken from skillet; keep warm. Add sauce mixture to pasta mixture; mix well. Transfer to six serving bowls.
3. Cut chicken crosswise into thick slices; fan out chicken over pasta mixture. Sprinkle evenly with Parmesan cheese.

Nutrition Information:
410 calories
10 g fat
41 g carbohydrate
4 g fiber

Adapted from www.kraftfoods.com

RECIPES

Simple Layered Fiesta Salad
Makes 4 servings, 2 cups each

6c torn romaine lettuce
1 can (15 oz.) Meijer black beans, drained, rinsed
1 c frozen corn, thawed, drained
1½ c chopped cooked chicken
½ c Taco Bell® Home Originals® Thick 'N Chunky Salsa
1 c Kraft Natural 2% Milk Reduced Fat Colby & Monterey Jack Cheese Crumbles
½ c Kraft Light Ranch Dressing
1 c broken baked tortilla chips

1. Place lettuce in bottom of glass serving bowl or on serving platter.
2. Layer evenly with beans, corn, chicken, salsa and cheese.
3. Drizzle with dressing; sprinkle with chips.

Nutrition Information:
440 calories
19 g fat
37 g carbohydrate
9 g fiber

Adapted from www.kraftfoods.com

Banana Raisin Bread

1 c mashed ripe bananas (about 2 medium)
3 T Meijer fat free milk
1½ c Post® Grape Nut Flakes cereal
6 T Meijer butter
1 c Equal® Spoonful*
2 Meijer eggs
1 t Meijer vanilla extract
1¼ c Meijer all-purpose flour
1 t Meijer baking powder
½ t Meijer baking soda
¼ t Meijer salt
1 c Meijer raisins

1. Combine banana and milk in medium bowl. Stir in cereal. Let stand 5 minutes or until cereal is softened.
2. Beat butter and Equal® on medium speed of electric mixer until fluffy. Beat in egg and vanilla until well blended. Stir in cereal mixture. Gradually add combined flour, baking powder, baking soda and salt mixing until combined. Stir in raisins.
3. Spread batter evenly in sprayed 9 x 5-inch loaf pan. Bake in preheated 350° F oven 45 to 50 minutes or until wooden pick inserted in center comes out clean. Let cool 10 minutes before removing from pan. Cool completely on wire rack. Store tightly wrapped in plastic wrap.

Nutrition Information per serving:
Calories: 178
Total fat: 6 g
Carbohydrate: 28 g
Fiber: 2 g

Adapted from www.equal.com

Fruity Oatmeal Bars
Makes 24 (2-in bars)

3 c Meijer quick-cooking oats
1 t Meijer ground cinnamon
¼ t ground cloves
2 c chopped mixed dried fruits (apricots, dates, cranberries, raisins, etc.)
½ c chopped Planter’s Mixed Cashews, Almonds, and Pecans
1½ c apple butter (available in the jam section of supermarkets)
8 t Benefiber®*

1. Preheat the oven to 350°. Mix the oats, cinnamon and cloves in a large bowl. Stir in the dried fruits and nuts.
2. Combine the apple butter and the Benefiber and stir well. Stir the apple butter mixture into the oats and fruits, and mix with a large spoon or your hands until all the ingredients are well blended and the oats are moistened with the apple butter.
3. Spread the mixture into an 8" by 13" non-stick pan and pat it down so you have an even layer covering the pan. Bake for 20 minutes, or until very lightly browned. (Do not overcook!)
4. Immediately cut into 2" squares but do not try to remove from the pan. Allow the bars to cool, then go over the cuts with a knife again. Remove the bars from the pan with a small spatula and store in a closed

Nutrition Information:
139 calories
2.4 g fat
28 g carbohydrate
4 g fiber

Adapted from www.benefiber.com

Cheesy Chicken Roll-Ups
Makes 4 servings, two roll-ups each

8 Taco Bell® Home Originals® Flour Tortillas
½ c Taco Bell® Home Originals® Thick 'N Chunky Salsa
2 c shredded cooked chicken
1c Kraft Shredded 2% Milk Reduced Fat Colby & Monterey Jack Cheese
2 c shredded lettuce
1 large tomato, chopped

1. Preheat oven to 350°F. Top each tortilla with salsa and chicken. Fold in opposite sides of each tortilla, then roll up burrito-style.
2. Arrange tortillas, seam sides down, in 8-inch square baking dish. Sprinkle with cheese.
3. Bake 15 min. or until cheese is melted. Sprinkle with lettuce and tomato.

Nutrition Information:
420 calories
15 g fat
8 g carbohydrate
2 g fiber

Adapted from www.kraftfoods.com

RECIPES

Pistachios Crusted Tilapia
Serves 4

1 Meijer egg lightly beaten
¼ c Meijer Fat Free milk
1⅓ c fresh whole wheat bread crumbs
1 t dried basil or oregano
¼ t Meijer salt (optional)
¼ t Meijer black pepper
1 lb tilapia fillets
2 T lemon juice
1 T olive oil
3 T pistachios

1. In shallow dish, combine beaten egg and milk.
2. On plate, mix crumbs, basil or oregano, salt and pepper.
3. Dip fish fillets in egg-milk mixture, then in bread crumbs. Arrange in single layer on a baking sheet sprayed with nonstick cooking spray
4. Combine lemon juice, water and soft margarine or butter; drizzle over fish. Sprinkle with pistachios. Bake, uncovered, and in 425° F oven for 10 minutes or until fish is opaque.

Nutrition Information per serving:
Calories: 295
Total fat: 10 g
Carbohydrate: 21 g
Fiber: 2 g

Simple Layered Fiesta Salad
Makes 4 servings (2 cups each)

6 c torn romaine salad
1 can (15 oz) Meijer Black Beans
1 c Meijer frozen corn, thawed
1½ c chopped cooked boneless skinless chicken breasts
½ c Meijer Thick & Chunky Salsa
1 c Kraft 2% Milk Reduced Fat Colby Jack Cheese Crumbles
½ c Kraft Light Reduced Fat Ranch Dressing
1 c broken baked tortilla chips

1. Place lettuce in bottom of glass serving bowl or on serving platter.
2. Layer evenly with beans, corn, chicken, salsa and cheese.
3. Drizzle with dressing; sprinkle with chips.

Nutrition Information:
430 calories
19 g fat
37 g carbohydrate
9 g fiber

RECIPES 

Bush’s Backyard Meatless Burgers
Serves 6

2 cans (15 ounces each) BUSH'S BEST Black, Kidney, or Pinto Beans, rinsed and drained
½ c Meijer all-purpose flour
¼ c Meijer yellow cornmeal
½ c Meijer Deli Garden Fresh salsa
2 t ground cumin
1 t garlic salt (optional)
6 Aunt Millie’s Whole Grain Hearth Hamburger buns

1. Place beans in food processor; process until fairly smooth. Add flour, cornmeal, salsa, cumin and garlic salt. Process until well combined. Spoon mixture into 6 balls on a large plate and refrigerate at least 1 hour or up to 4 hours before cooking.
2. Heat barbecue grill or ridged grill pan over medium heat. Coat grill or pan lightly with oil. Form each ball into a 4-inch patty about ½-inch thick. Place the patties on the grill or in pan and cook until browned and heated through, 4 to 5 minutes per side.
3. Serve on hamburger buns with your favorite toppings.

Nutrition Information per serving:
Calories: 325
Total fat: 3 g
Carbohydrate: 50 g
Fiber: 13 g

Adapted from www.bushbeans.com

Smothered Sirloin Steak in Parmesan-Peppercorn Sauce
Makes 4 servings

½ c Kraft Light Zesty Italian Reduced Fat Dressing, divided
1 boneless beef sirloin steak (1 lb.), well trimmed
⅓ c Breakstone’s Free Sour Cream
4½ t Kraft 100% Grated Parmesan Cheese
½ t Meijer black pepper
1 onion, thinly sliced, separated into rings

1. Pour ¼ c of the dressing over steak in resealable plastic bag. Seal bag; turn to evenly coat steak with dressing. Refrigerate 30 min. to marinate. Meanwhile, mix sour cream, 2 Tbsp. of the remaining dressing, the Parmesan cheese and pepper; cover. Refrigerate until ready to serve.
2. Heat remaining 2 Tbsp. dressing in large nonstick skillet on medium heat. Add onions; cook 7 to 8 min. or until golden brown, stirring frequently. Remove onions from skillet; set aside.
3. Remove steak from marinade; discard bag and marinade. Add steak to skillet; cook on medium heat 3 to 4 min. on each side or until medium doneness (160ºF). Remove steak from skillet; cut into thin strips. Serve topped with the sour cream sauce and onions.

Nutrition Information:
200 calories
7 g fat
9 g carbohydrate
1 g fiber

Adapted from www.kraftfoods.com

As Seen on WICD-ABC 15 Champaign/Urbana, Illinois

Kid Friendly Veggie Mini Muffins
Makes 24 muffins

2 cups whole wheat flour (or white whole wheat flour)
2 to 3 Tbsp. soy flour (omit if you’d like, but it adds protein)
1 tsp. baking soda
1/4 tsp. salt
1/4 cup canola oil
1/3 cup brown sugar
2 to 3 Tbsp. honey (optional)
1 egg
3 cups vegtables, pureed (or use 6 jars of baby food vegetables such as carrots). 3 cups of mashed bananas or unsweetened applesauce can be used in place of the veggies.
1 tsp. vanilla
2 tsp. cinnamon

Directions:
1.) Preheat oven to 350° F.
2.) Spray muffin pans or line with muffin papers.
3.) Mix ingredients with electric mixer until well blended.
4.) Fill muffins 2/3 full with batter.
5.) Bake 25 minutes until a toothpick comes out clean.
6.) Cool partially in the pan then remove to wire rack.

*Recipe from recipezaar.com

RECIPES

Gingerbread Waffles with Peach Sauce
Makes about 6 waffles

2 c Bisquick Heart Smart baking mix
1 c Meijer Fat Free Milk
1 egg
⅓ c molasses
¼ c Meijer light brown sugar, packed
1 t ginger
1 t Meijer ground cinnamon
¼ t nutmeg

Peach Sauce:
1 can (16 oz) sliced Del Monte peaches packed in juice
1 T Meijer cornstarch
1 T lemon juice

1. Combine baking mix, milk, egg, molasses, sugar, ginger, cinnamon and nutmeg.
2. Pour ½ c of batter in preheated waffle iron. Texture of finished waffle will be cake-like; it is not intended to be crisp. Do not overbake because waffle will burn.
3. Repeat with remaining batter.

For Peach Sauce:
Drain liquid from peaches into a 4 cup glass measure. Stir in cornstarch mixed with lemon juice. Add liquid to a small saucepan.

1. Heat over medium heat until mixture thickens. Cut peach slices into pieces and add to sauce.
2. Serve over waffles.

.

Nutrition Information per serving:
Calories: 280
Total fat: 3 g
Carbohydrate: 58 g
Fiber: 2 g

Crispy Chicken BLT Salad
Makes 4 servings

4 small boneless skinless chicken breast halves (1 lb.)
1 pouch Shake 'N Bake Extra Crispy Seasoned Coating Mix
6 c torn mixed red and green leaf lettuce
1 c tomato wedges (about 1 medium)
4 slices Meijer Bacon, cooked, crumbled
¼ c Kraft Ranch Dressing
½ c Kraft Natural Three Cheese Crumbles

1. Preheat oven to 400ºF. Coat chicken with coating mix as directed on package; place in shallow baking pan.
2. Bake 20 min. or until cooked through (170ºF). Let stand 5 min.; cut into slices.
3. Toss lettuce with tomatoes, bacon and dressing. Spoon evenly onto four plates; sprinkle with cheese. Top with chicken.

Nutrition Information:
360 calories
17 g fat
18 g carbohydrate
2 g fiber

Adapted from www.kraftfoods.com

RECIPES

Baked Spinach and Parmesan Frittata
Serves 6

2 c Earthbound Farms Baby Spinach
⅓ c sliced green onions
1 T minced garlic
3 Morningstar Farms® Veggie Sausage Patties
1 t dried basil leaves or dried Italian seasoning
¼ t Meijer salt (optional)
⅛ t Meijer black pepper
8 eggs, beaten or 2 c Meijer Great Eggspectations Egg Substitute
¼ c Parmesan cheese
¼ c chopped tomato

1. In 10-inch oven-safe nonstick skillet coated with nonstick spray, cook and stir broccoli, onions and garlic over medium heat for 4 to 5 minutes or until crisp-tender. Remove from heat.
2. Stir patties, basil, salt and pepper into vegetable mixture. Pour eggs over top.
3. Bake, uncovered, at 350° F for 15 to 19 minutes or until set. Sprinkle with cheese. Let stand, covered, for 2 minutes. Sprinkle with tomato. Cut into wedges.

Nutrition Information per serving:
Calories: 170
Total fat: 10 g
Carbohydrate: 5 g
Fiber: 2 g

Adapted from http://www.seeveggiesdifferently.com

Zesty Cheeseburger Mac Casserole
Makes 7 servings, 1 cup each

1 pkg. (16 oz.) frozen vegetable blend with broccoli, carrots, cauliflower (3 cups)
1 pkg. (14 oz.) Kraft Deluxe Macaroni & Cheese Dinner Made With 2% Milk Cheese
¾ c Meijer Fat Free milk
¼ c Kraft Light Zesty Italian Reduced Fat Dressing
1 lb. ground beef from round, cooked, drained
1 c Kraft 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese, divided

1. Preheat oven to 375°F. Place frozen vegetables in colander in sink. Cook Macaroni as directed on package. Pour cooked macaroni over vegetables in colander to drain and quickly thaw vegetables.
2. Return macaroni and vegetables to same saucepan. Add Cheese Sauce, milk and dressing; mix well. Add cooked meat and 1/2 cup of the Cheddar cheese; mix well. Spoon into 2-qt. round casserole dish; cover with foil.
3. Bake 35 min. or until heated through. Uncover; top with remaining 1/2 cup Cheddar cheese. Bake an additional 3 to 4 min. or until cheese is melted.

Nutrition Information:
328 calories
9 g fat
34 g carbohydrate
3 g fiber

Adapted from www.kraftfoods.com

Pork Medallions with Dijon-Dill Sauce
Serves 4

1 lb pork tenderloin
1 t garlic salt
¼ t ground black pepper
½ c plain yogurt
1T +1 t Dijon-style mustard
½ t EACH dill weed and sugar

1. Cut pork crosswise into 4 pieces. To make medallions, place each piece of pork, cut side down, on flat surface; cover with waxed paper and flatten gently with heel of hand to 1/4 inch thickness.
2. Sauté pork in nonstick frying pan over medium heat 3-4 minutes per side. Remove medallions to warm platter; season with garlic salt and pepper on both sides. Meanwhile combine yogurt, mustard, dill weed and sugar. Serve sauce* with pork medallions.

Nutrition Information:
159 calories
5 g fat
4 g carbohydrate
0 g fiber

Adapted from www.theotherwhitemeat.com