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Small changes create lasting success.

From South Beach to Atkins, the word "diet" is everywhere. Former Food Network host Janette Barber tried all sorts of diets unsuccessfully before deciding that a healthy attitude and lifestyle was her best motivation. She has lost over 120 pounds based on her commitment to put healthy eating first.

Barber credits taking small steps toward healthy eating to helping her lose weight. According to Barber, "when people want to lose weight they think 'diet' which means following a strict eating plan that doesn't allow them to enjoy any of their favorite foods. Instead of thinking 'all or nothing,' the key is in making small adjustments to meals."


Barber offers these manageable steps to keep the flavor without the unwanted fat and calories:

Avoid Portion Distortion. When dining out, request a half-order of an entrée, share an entrée with a friend or order an appetizer as an entrée. If you are eating at home, serve your meal on a small plate instead of a large one. A small plate will give the illusion of more food.

Veggie Mania. According to the new dietary guidelines, Americans should consume five servings of veggies a day to stay healthy. Make veggies taste better by hiding them in your favorite recipes. Try pureed beets instead of oil in a chocolate cake or make macaroni and cheese with julienned zucchini or squash.

Go Fishing. Fish has less fat and saturated fat than meat or poultry. When eating at a restaurant, try ordering fish as your entrée, with a side of vegetables.

Savor Flavor. Enjoy baked potatoes, steamed vegetables or pasta with fat-free Parmesan cheese or sprinkled with a flavorful butter substitute.

Snack Smart. Incorporate "fun foods" in moderation by choosing single- serving packages and look for snacks like fat-free fruit cups and yogurt.


The key to managing a healthy and successful eating plan includes cooking smart, too. Barber says nearly any dish can be re-made to be good for you by making a few simple ingredient substitutions. She has developed the following new versions of dishes traditionally high in fat and calories that are so tasty you will not even realize they are healthy. Simple substitutions take them from fattening to fabulous.

Bacon and Egg Breakfast Sandwich

Cooking Spray
4 slices microwavable bacon, cooked
1 cup egg substitute (such as Better Than Eggs)
1 Tbsp. Molly McButter® Butter Flavored Sprinkles
4 slices fat free cheese
4 light English muffins

Spray a small non-stick skillet with cooking spray and heat on medium high. In a small bowl, whisk together the egg substitute and the Molly McButter®. When the pan is hot, slowly pour the egg substitute into the skillet. Reduce heat to medium low, lightly cover and cook until the eggs are set, about 3 - 4 minutes.

Using a spatula, make sure the eggs are not sticking to pan, then turn the eggs. Top with the slices of fat free cheese, turn off heat and replace cover. When the cheese is melted, remove from pan, cut into 4 pieces and place each piece on one half of the toasted English muffin. Top with bacon and the other half of the muffin.

-- Increase the fiber by using whole wheat muffins.
-- Decrease the sodium by using fresh egg whites instead of egg substitute.

Nutritional Information per Serving:

Calories          174
Fat               1.6
  Saturated Fat   .65
  Trans Fat         0
Sodium            762
Potassium          80
Carbohydrates    26.8
Fiber               5
Protein          12.6
Cholesterol       120
Sugar               3

Red Hot Chicken Strips (Serves 4)

4 medium to large skinless, boneless chicken breasts
2 tsps olive oil
1/3 cup fat free Italian dressing
2 tbsp Molly McButter® Butter Flavored Sprinkles
1/4 cup hot sauce

Heat the oil in a non-stick skillet on medium. Cut the chicken breasts crossways into narrow strips, drop into pan and brown on all sides, 5 - 6 minutes. In a small bowl, combine the Italian dressing, Molly McButter and hot sauce. Pour over chicken strips, reduce heat to simmer and continue cooking for another 5 minutes. Remove from pan with slotted spoon and serve hot with fat free Blue Cheese dressing.

-- Increase the fiber by serving with carrot and celery sticks.
-- Make this the easiest recipe ever by using kitchen scissors to cut the chicken into strips!

Nutritional Information Per Serving:

Calories          280
Fat               7.5
  Saturated Fat   1.7
  Trans Fat         0
Sodium            769
Potassium         450
Carbohydrates       6
Fiber               0
Protein            44
Sugars              3
Cholesterol       120

Spinach Stuffed Chicken Roll-Ups (Serves 4)

Cooking Spray
1 medium sweet onion, halved and sliced
1 medium jalapeno, diced with seeds
1/4 tsp freshly ground black pepper
2 tablespoons finely chopped parsley
1 1/2 cups frozen chopped spinach, thawed & drained
4 small skinless boneless chicken breasts
2 tbsps Molly McButter, divided
3/4 cup bread crumbs
2 egg whites

Preheat oven to 350 degrees F.

Spray a non-stick skillet with cooking spray and sauté the onion and the jalapeno with the black pepper for about 7 minutes until the onion begins to soften. Remove from heat and stir in the parsley and the spinach.

Place the chicken, one piece at a time, into a strong plastic zip lock bag. Using a cooking mallet or marble rolling pin, pound the chicken until flat, to about 1/4 inch. Remove the chicken from plastic bag and lay on a plate. Sprinkle the top of each piece of chicken with 1/2 tbsp. Molly McButter. Spread 1/4 of the onion and spinach mixture onto the chicken making sure it is evenly distributed over the chicken. Starting on one side, roll the chicken with the vegetable mixture inside.

In a shallow dish, whisk the egg whites together with 1 tbsp water. Spread the bread crumbs onto a flat plate. Carefully dip the chicken roll-ups in the egg white and roll in the breadcrumbs. Place on non-stick baking sheet and bake for 25 - 30 minutes.

-- To create a 'nearly new' recipe, substitute corn meal or whole wheat flour for the bread crumbs.
-- Create other flavor combinations by adding Mrs. Dash®, or add mushrooms. You'll be amazed at how new it can taste!
-- If you prefer a less spicy dish, remove and discard the seeds from the jalapeno pepper.
-- A rubber automotive mallet is the best tool ever to flatten chicken or meats.

Nutritional Information Per Serving:

Calories          334
Fat               5.9
  Saturated Fat   1.6
  Trans Fat         0
Sodium            613
Carbohydrates    17.6
Fiber               3
Protein            50
Cholesterol       120
Sugars              0

For more quick, low-fat recipes ranging from breakfast sandwiches to glazed chicken to low-fat dessert crisps, visit

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