1 cup reduced fat Bisquick

1 large egg white

3/4 cup fat-free milk

1/4 teaspoon lemon extract

1 teaspoon poppy seeds

Cooking spray

7 1/2 tablespoons fat-free lemon yogurt

3/4 teaspoon powdered sugar

Preheat the oven to 200. In a small mixing bowl, whisk the Bisquick, egg white, milk, lemon extract and poppy seeds until well combined.

In a large nonstick skillet over medium-high heat. When hot, lightly mist with spray. Working in batches, and spraying in between pour 1/4 cup per pancake of batter onto the skillet. Let cook 1-2 minutes, or until bubbling or golden brown. Flip and cook 1-2 more minutes.

Top pancakes with 1 1/2 T yogurt, then another pancake and another T of yogurt. Sprinkle with 1/4 t powdered sugar.

Each (2-pancake) serving: 215 calories     8 g protein     36 g carb     4 g fat     <1 g fiber

1 (about 8″) reduced-fat, whole wheat flour tortillia

2 T low-fat marinara or pizza sauce

1 light string cheese

Preheat oven to 400. Line a small baking sheet with parchment paper.

Place tortilla on cutting board; spread marinara sauce to edges of tortilla.

Place string cheese across one edge of the tortilla. Tuck in the sides of the tortilla over the cheese, then roll tightly. Place the log on baking sheet and bake until cheese is completely melted – 12 to 15 minutes.

cooking spray

2/3 cup Fiber One or naturally sweetened fat-free vanilla yogurt

1 box No Pudge! Original Fudge Brownie mix

1 cup fat-free frozen whipped topping, defrosted

2 Tablespoons finely crushed peppermint disks or candy canes

1 Tablespoon chocolate syrup

Preheat oven to 350. Mist a 10 1/2″ tart pan with spray.

In a medium bowl, stir the yogurt into the brownie mix until well combined. Pour the mixture into the pan and spread with spatula. Bake for 17-19 minutes, or until a toothpick comes out clean.

Allow the brownie to cool completely. Spoon the whipped topping into the center and then, using a spatula, spread it to evenly cover all but the outer 1/2″ of the brownie. Sprinkle the crushed candies evenly over the top. Drizzle the syrup in a fine stream from the edge of a spoon to create a criss cross pattern. Cut into 8 equal wedges. Serve immediately, or refrigerate.

Makes 8 servings; each: 142 calories     3 g protein     30 g carb     2 g fiber

1 (3 1/2-oz) salmon fillet, skin and bones removed

olive oil spray

1 teaspoon Cajun or blackened seasoning

1 whole-grain or whole-wheat hamburger bun

1/4 cup arugula leaves or other green lettuce

2 tomatoe slices

1 very thin slice red onion

1/2 tablespoon honey mustard

Lightly mist both sides of the fillet with spray. Sprinkle the seasoning evenly over both sides.

Place a small nonstick skillet over medium-high heat. When pan is hot, add salmon. Cook 1-2 minutes per side or until outsides are just lightly browned. Reduce heat to medium and continue cooking until fillet is pale pink throughout (2-3 minutes per side).

Top bun with salmon, arugula, tomato and onion. Spread mustard over inside of bun top. Enjoy!