Marshall Field's Delicious Low-Calorie Recipes to Compliment Your Fit and Healthy Lifestyle

BREAKFAST SMOOTHIE
Calories per serving: 140 Total fat: 1g

2 cups plain fat-free yogurt
8-oz. can crushed pineapple in juice, drained
1 ripe medium banana
4 packets sugar substitute
1 cup ice cubes
1 tsp. vanilla extract
1/8 tsp. ground nutmeg

Place all ingredients in blender. Cover.
Blend until smooth. Makes 4 servings.



QUICK-FIX HEARTY SOUP
Calories per serving: 148 Total fat: 3g

15-oz. can Great Northern beans
14½-oz. can diced tomatoes with green peppers and onions
1 cup water
1½ tsp. dried basil
1/2 tsp. chicken bouillon granules
2 tsp. olive oil

Place all ingredients in medium saucepan.
Bring to a boil over high heat.
Reduce heat and simmer 5 minutes, uncovered.
Remove from heat. Makes 4 servings.



LOW-FAT QUESADILLAS
Calories per serving: 470 Total fat: 7g

8 fat-free flour tortillas
1/2 cup black beans
1/2 cup whole kernel corn
1 green onion, chopped
1/4 cup fresh cilantros, chopped
1/4 tsp. ground cumin
3/4 cup reduced-fat Monterey Jack cheese, shredded
1/2 cup fat-free sour cream

Preheat oven to 450°F.
Spray baking sheet with nonstick cooking spray and place 2 tortillas on sheet.
Mix beans, corn, onion, cilantro and cumin in small bowl.
Spoon half of the mixture evenly over tortillas and top with half of the cheese.
Cover with 2 tortillas. Bake 10 to 12 minutes. Repeat.
Cut into quarters and serve with sour cream. Makes 4 servings.



BLUEBERRY FRENCH TOAST
Calories per serving: 314 Total fat: 4g

8 slices whole grain bread
1 cup skim milk
1/4 cup sugar-free maple syrup
1 tsp. cinnamon
1 cup blueberries

Cut bread slices into triangles. Arrange slices in baking pan.
Combine milk, syrup and cinnamon in bowl and pour over bread.
Allow bread to soak up liquid (up to 20 minutes).
Using a nonstick skillet, heat slices until bread turns brown and crispy.
Garnish with blueberries. Makes 4 servings.



PITA SALAD SANDWICH
Calories per serving: 370 Total fat: 6.5g

2 cups Romaine lettuce, chopped
1 cup tomatoes, chopped
1/2 cup carrots, chopped
1/2 cup cucumber, chopped
1 cup fat-free cheddar cheese
2 Tbsp. fat-free Italian dressing
4 whole wheat pita pockets

Steam lettuce, tomatoes, carrots and cucumber.
In bowl, mix vegetables with cheese and dressing. Stuff pitas.
If desired, warm in microwave for up to 30 seconds. Makes 4 servings.



TERIYAKI WRAPS
Calories per serving: 370 Total fat: 6g

1/2 lb. boneless, skinless chicken breasts
1 tsp. minced ginger
1 tsp. minced garlic
1 red pepper, diced
1 green onion, sliced
1/4 cup low-sodium teriyaki sauce
4 cups coleslaw mix
4 fat-free flour tortillas

Cut chicken into 1/2-inch pieces.
Spray nonstick cooking spray in large skillet
and stir-fry chicken for 2 to 3 minutes until golden.
Add ginger, garlic and red pepper.
Stir-fry for additional 2 to 3 minutes.
Add onion and teriyaki sauce. Mix well.
Add coleslaw and cook until crisp.
Add 2 spoonfuls to each tortilla and roll tightly. Makes 4 servings.


Recipes appeared in this 2005 Marshall Field's Fitness Fashions Magazette, issued under the ownership of The May Company.


For fitness tips, fitness fashion, and the all-important motivational phrases, check other entries under Health and Fitness. Here's to your health and to the return of Marshall Field & Company!