Wake-up Smoothie

Calories: 139
Carbohydrates: 28 g
Dietary Fiber: 4 g
Fat: 2 g (0 g sat, 0 g mono)
Protein: 4 g

Ingredients
1 1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries such as raspberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 tablespoon sugar or sugar substitute (optional)

Instructions
Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or sugar substitute) if using, in a blender. Cover and blend until creamy. Serve immediately.

Spinach, Avocado & Mango Salad

Yield: 4 servings, 2 cups each servings
Calories: 210.0 kcal
Carbohydrates: 10.0 g
Dietary Fiber: 6.0 g
Fat: 14.0 g
Protein: 3.0 g

Ingredients
1/3 cup orange juice
1 tablespoon red-wine vinegar
2 tablespoons hazelnut oil , almond oil or canola oil
1 teaspoon Dijon mustard
1/4 teaspoon salt , or to taste
Freshly ground pepper to taste
10 cups baby spinach leaves (about 8 ounces)
1 1/2 cups radicchio , torn into bite-size pieces
8-12 each small red radishes (1 bunch), sliced
1 each small ripe mango , sliced
1 each medium avocado , sliced

Instructions
To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

Blueberries with Lemon Cream

Yield:
4 servings, 1/2 cup each servings
Calories: 156.0 cal
Carbohydrates: 19.0 g
Dietary Fiber: 2.0 g
Fat: 7.0 g
Protein: 6.0 g

Ingredients
4 ounces reduced-fat cream cheese (Neufchatel)
3/4 cup low-fat vanilla yogurt
1 teaspoon honey
2 teaspoons freshly grated lemon zest
2 cups fresh blueberries

Instructions
Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest.
Layer the lemon cream and blueberries in dessert dishes or wineglasses. If not serving immediately, cover and refrigerate for up to 8 hours.

Orange-Rosemary Glazed Chicken

Calories: 252
Carbohydrates: 10 g
Dietary Fiber: 0 g
Fat: 3 g (1 g saturated, 1 g mono)
Protein: 43 g

Ingredients
4 bone-in chicken breast halves, skin removed, trimmed of fat
1/4 teaspoon salt
Freshly ground pepper to taste
1 1/2 teaspoons chopped fresh rosemary, divided
3 tablespoons orange marmalade
2 tablespoons sherry vinegar, malt vinegar or cider vinegar
1 teaspoon extra-virgin olive oil

Instructions
1. Preheat oven to 400°F. Coat a roasting pan with cooking spray.
2. Season chicken on both sides with salt and pepper and place, bone-side up, in the prepared pan. Sprinkle with 1 teaspoon rosemary.
3. Bake the chicken for 20 minutes. Meanwhile, combine the remaining 1/2 teaspoon rosemary, marmalade, vinegar and oil in a small bowl.
4. Turn the chicken pieces over and top with the marmalade mixture. Bake until the chicken is no longer pink in the center, 15 to 20 minutes more. Serve immediately, spooning the sauce over the chicken.

(Source: Eatingwell.com)