Ingredients

• 2 tablespoons hot-pepper sauce, or to taste
• 1 tablespoon fresh lemon juice
• 2 teaspoons olive oil
• 4 boneless, skinless chicken breast halves
  (about 4 ounces each), all visible fat discarded
• Vegetable oil spray
• 1 cup cornflake crumbs (about 2 cups flakes)
• 1/4 cup fat-free or light sour cream
• 1/4 cup low-fat buttermilk
• 1/2 teaspoon garlic powder
• 1/4 teaspoon dried dillweed, crumbled

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Spinach Dip with Mushrooms
Ingredients

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 1/2 cups fat-free sour cream
1 cup fat-free mayonnaise
1 cup chopped fresh mushrooms
3 green onions, chopped

In a medium-sized bowl, combine all ingredients. Mix well, cover and refrigerate. Serve chilled with a variety of raw vegetables. READ MORE

Start Your Day With a Fruit Smoothie

Tropical Smoothie

1/2 banana, frozen
4 strawberries, frozen
1/2 mango
1 1/4 cup water
2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
1 heaping tbsp. high-quality protein powder (optional)
1 tsp. flax oil (optional)
6 ice cubes
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