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February 8, 2010
Toledo Chronicle, Tama News-Herald
Chili Cheese Popcorn (from 100 Calorie Snacks)

3 T. margarine
1/4 tsp. chili powder
1/4 tsp. garlic salt
1/4 tsp. onion powder
8 C. popped popcorn
1/4 C. grated Parmesan cheese

  In a small saucepan over low heat, melt margarine. Add chili powder, garlic salt and onion powder; stir well. Pour margarine mixture over popped popcorn. Sprinkle with Parmesan cheese and toss to coat well before serving. (90 calories per 1 cup serving)

Mashed Garlic Cauliflower (from 400 Calories Dinners)

1 head cauliflower, chopped
1/4 C. skim milk
1 tsp. garlic powder

Steam cauliflower over boiling water until tender. Transfer cauliflower to a medium bowl. Add milk and garlic powder; mash to desired texture and serve hot. (23 calories per 1/4 cup serving)


Premium Brownie Pie (from 150 Calorie Desserts)

3 egg whites
2 T. brown sugar
12 (2") chocolate graham crackers, finely crushed
1/4 C. finely chopped walnuts
1/4 tsp. vanilla extract
2 C. nonfat frozen vanilla yogurt, slightly softened
Sliced strawberries, optional

Preheat oven to 325°. Coat a 9" pie pan with nonstick cooking spray; set aside. In a large bowl, use an electric mixer at medium-high speed to beat egg whites until soft peaks form, about 3-4 minutes. Gradually add the sugar, beating for 2-3 minutes or until stiff peaks form. Gently fold in cracker crumbs, walnuts and vanilla until just blended. Transfer mixture into prepared pan, spreading evenly. Bake for 25 minutes or until firm and a toothpick inserted in center comes out clean. Cool completely on a wire rack. Spread softened frozen yogurt over brownie pie; cover and freeze for 2-3 hours or until yogurt is very firm. Slice into 8 wedges and garnish with a few sliced strawberries, if desired. (135 calories per serving)

 Recipes provided by CQ Products from their books, 100 Calorie Snacks, 150 Calorie Desserts and 400 Calorie Dinners.


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Fact Box

SATISFYING, SHAME-FREE RECIPES FOR REAL-LIFE EATING WAVERLY, Iowa--- As a new year begins, fresh determination (and holiday guilt) can rev up dieting and fitness efforts. But how do you sustain that momentum after a few weeks, when weight loss slows down or the feeling of deprivation strikes as you take yet another pass on a luscious-looking dessert? If you're like most people, it's hard to give up snacks, desserts and favorite meals, especially when you're hunkered down at home as temperatures plummet outside. Here are five quick and easy low-cal remedies that offer guilt-free ways of enjoying food while helping you stay on track.
1. Give in to the occasional snack attack. But choose wisely. Stick with a snack of 100 calories or less. To satisfy the crunchy munchies, try baked chips or nuts such as sunflower seeds, soy nuts or whole almonds. Place 10 chips,
2 tablespoons sunflower seeds or 12 almonds in a small bowl before sitting down to savor each bite. Eating on the run or grabbing the whole bag and telling yourself, “I'll only eat 10,” rarely works. You can also make your own satisfying snacks, such as 90-calorie Chili Cheese Popcorn. If dips are your weakness, try those made with beans or vegetables, such as hummus or salsas.
2. Plan meals that contain a larger quantity of vegetables and fruits with a smaller portion of healthy meats and starches. A meal containing 400 calories or less will provide a filling and delicious dinner if you choose a good combination of foods. The higher-calorie items should be served in the smallest portions. A good gauge is to cover half your plate with vegetables and/or fruits at both lunch and dinner. As you eat, start with the low-calorie items first so by the time you get to the meat and starch, you'll be satisfied to eat smaller portions of those foods. A delicious, hearty meal like Apricot Honey Mustard Chicken with Corn Bread Custard or Mashed Garlic Cauliflower will come in at under 400 calories and is sure to please.
3. Satisfy your sweet tooth every so often. Desserts don't have to be off-limits, but they should be counted as part of your overall caloric intake for the day. Fruits and fruit combos are obvious choices for the nutrients and fiber they provide. Other satisfying sweet treats include sorbets, small cookies and miniature desserts. When you limit the size (think small) and calories (150 or less), you won't feel deprived and will be able to stick with your diet plan more easily. For example, one slice of Premium Brownie Pie contains just 135 calories and can fulfill your need for chocolate (recipe below).
4. Be a “slim shopper” by purchasing smaller quantities of your guilty pleasures. Instead of buying a large bag of cookies or candy because it's a “better deal”, buy a single piece. Though this may not be as cost-effective, it can satisfy your cravings while it removes the temptation of eating more than you really wanted to.
5. Figure out if you're hungry or just thirsty. Sometimes your body is actually thirsty instead of hungry. Rather than nibbling, drink some water with a twist of lemon or splash of juice, or enjoy an icy glass of unsweetened tea or tomato juice. A glass of skim milk will provide protein and calcium at minimal calories. Avoid empty calorie sweetened beverages and sodas and opt for nutrient-packed or calorie-free drinks instead. It's usually best if most of your daily calories come from foods you chew rather than drink. Try these tasty recipes from CQ Products. For additional information or to purchase books, go to



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