Running

Sports Bars with Dried Fruit and Peanut Butter

• Nonstick vegetable oil spray
• 3 cups puffed whole grain cereal (such as Kashi)
• 1/2 cup walnuts, chopped
• 1/4 cup chopped pitted dates
• 1/4 cup chopped dried tart cherries
• 1/4 cup raisins
• 1/3 cup creamy peanut butter
• 1/4 cup honey
• 1/4 cup light corn syrup

Preheat oven to 350°F. Spray 9-inch square metal baking pan with nonstick spray. Mix cereal, walnuts, dates, cherries, and raisins in medium bowl. Combine peanut butter, honey, and corn syrup in heavy small saucepan. Bring to boil, whisking constantly until mixture bubbles vigorously and thickens slightly, about 1 minute. Pour peanut butter mixture over cereal mixture in bowl; stir to blend. Transfer mixture to prepared pan; press to compact. Bake until just golden around edges, about 10 minutes. Cool completely. Cut into 2 1/2x1 1/2-inch bars. (Can be prepared 3 days ahead. Store in single layer between sheets of foil in airtight container at room temperature.)

Baked Macaroni and Cheese

• 1/2 pound elbow macaroni
• 3 tablespoons butter
• 3 tablespoons flour
• 1 tablespoon powdered mustard
• 3 cups milk
• 1/2 cup yellow onion, finely diced
• 1 bay leaf
• 1/2 teaspoon paprika
• 1 large egg
• 12 ounces sharp cheddar, shredded
• 1 teaspoon kosher salt
• Fresh black pepper
• 3 tablespoons butter (topping)
• 1 cup panko bread crumbs (topping)

Preheat oven to 350 degrees F. In a large pot of boiling, salted water cook the pasta to al dente. While the pasta is cooking, in a separate pot, melt the butter. Whisk in the flour and mustard and keep it moving for about five minutes. Make sure it's free of lumps. Stir in the milk, onion, bay leaf, and paprika. Simmer for ten minutes and remove the bay leaf. Temper in the egg. Stir in 3/4 of the cheese. Season with salt and pepper. Fold the macaroni into the mix and pour into a 2-quart casserole dish. Top with remaining cheese. Melt the butter in a saute pan and toss the bread crumbs to coat. Top the macaroni with the bread crumbs. Bake for 30 minutes. Remove from oven and rest for five minutes before serving. Remember to save leftovers for fried Macaroni and Cheese.

Whole-Wheat Oatmeal Pancakes

• 3/4 cup quick-cooking oats
• 1 1/2 cups plus 2 tablespoons well-shaken buttermilk, divided
• 3/4 cup whole-wheat flour
• 1 1/2 teaspoons baking powder
• 3/4 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/8 teaspoon grated nutmeg
• 1/2 teaspoon salt
• 1 large egg, lightly beaten
• 2 tablespoons unsalted butter, melted
• 1 tablespoon packed brown sugar

Soak oats in 3/4 cup buttermilk 10 minutes. Meanwhile, whisk together flour, baking powder, baking soda, cinnamon, nutmeg, and salt in a large bowl. Stir egg, butter, brown sugar, remaining 3/4 cup plus 2 tablespoons buttermilk, and oat mixture into dry ingredients until just combined. Heat a griddle over medium heat until hot and lightly brush with oil. Working in batches, pour 1/4 cup batter per pancake onto griddle and cook until bubbles appear on surface and undersides are golden-brown, about 1 minute. Flip with a spatula and cook other side, about 1 minute more. (Lightly oil griddle between batches.)

The Power Frittata

• 8 egg whites (or 5 whole eggs)
• 2 oz Gruyere cheese
• 1 cup chopped asparagus (lightly roasted or steamed)
• 1/4 cup chopped sundried tomatoes
• 5 large kalamata olives
• canola oil to grease the pan

Grease a small sautee pan, add veggies and egg mixture Cover pan and cook on med-low for ~8 minutes, Remove from heat, add cheese on top Broil for 2-3 minutes or until cheese is bubbly and melted Allow to cool before slicing and serving

Spicy Chicken Fingers

• 1 Tbsp Accent of Mrs. Dash Spicy
• 1-2 tsp. Cajun spice
• 1 tsp. paprika
• 1/2 cup of flour
• 2 large egg whites
• 1 lb. boneless, skinless chicken breasts, cut into thin strips
• Non stick cooking spray

Combine spices and flour in small bowl. In another bowl beat egg whites w/ fork. Thoroughly coat pan with nonstick cooking spray. Dip chicken in egg whites, then in seasoned flour, pressing the flour into each chicken strip. Arrange chicken pieces in skillet. Cook over medium heat, turn after 5 to 8 minutes or until no longer pink inside. Serves four (or one hungry person). Per serving: 195 calories, 29 g protein, 12 g carbohydrates, 3 g fat, trace fiber. The article mentions for those bulking up to serve with pasta and the dieter can add to a bowl of salad greens. Dipping sauce: Combine a few tablespoons of fat-free mayonnaise with Dijon mustard.