Here are some super-delicious multi-serving recipes.

You’ll Need: bowl, wire whisk, large oven-safe skillet, nonstick spray

Prep: 10 minutes

Cook: 15 minutes

1½ cups fat-free liquid egg substitute

2 tablespoons fat-free nondairy liquid creamer

2 slices 2% milk Swiss cheese, chopped

½ cup shredded fat-free cheddar cheese

2 slices center-cut bacon or turkey bacon, chopped

1 cup chopped portabella mushrooms

1 large apple (preferably Fuji), cored and finely chopped

1 tablespoon reduced-fat Parmesan-style grated topping

Preheat broiler.

In a medium bowl, combine egg substitute and creamer. Whisk together for 1 minute. Add Swiss cheese and cheddar cheese. Set aside.

Bring a large oven-safe skillet sprayed with nonstick spray to medium heat on the stove.

Add bacon and mushrooms, and cook until bacon is slightly crispy and mushrooms have softened, about 3 to 5 minutes.

Add apple and continue to cook until softened, about 2 minutes.

Pour egg mixture into the skillet, and tilt the skillet back and forth to ensure egg mixture is evenly distributed. Make sure cheese is evenly distributed, as well. If needed, run a spatula along the sides of the skillet to help egg to flow underneath the bacon, mushrooms, and apple. Cook for 2 minutes, and then remove from heat.

Sprinkle grated topping evenly over the frittata. Place under the broiler for about 4 minutes, until the egg mixture has puffed up and the mixture is set.

Allow to cool, and then cut into quarters. (Frittata may look runny, but it’s just all the cheese oozing out!) Enjoy!

MAKES 4 SERVINGS

You’ll Need: medium pot with a lid, large skillet, nonstick spray

Prep: 15 minutes

Cook: 10 minutes

½ cup quick-cooking grits

Dash salt

½ cup shredded fat-free cheddar cheese

1 tablespoon light whipped butter or light buttery spread

1 wedge The Laughing Cow Light Original Swiss cheese

8 ounces raw shrimp, peeled, tails removed, deveined

½ cup thinly sliced scallions (white and green parts)

1 tablespoon chopped fresh parsley

1 teaspoon lemon juice

½ teaspoon chopped garlic

2 tablespoons precooked real crumbled bacon

Optional: hot sauce

In a medium pot, bring 2 cups water to a boil on the stove. Add grits and salt and stir well. Reduce heat to lowest setting. Stirring occasionally, cook until water has been absorbed, about 6 to 7 minutes. Remove from heat and stir in shredded cheese, butter, and cheese wedge, breaking cheese wedge into pieces as you add it. Cover and set aside until ready to serve.

Bring a large skillet sprayed with nonstick spray to medium heat. Add shrimp and cook until opaque, about 3 minutes, flipping halfway through cooking. Add scallions, parsley, lemon juice, and garlic. If you like, add a dash or two of hot sauce. Stir well and remove from heat.

Serve grits topped with shrimp and bacon. Eat up, y’all!

MAKES 2 SERVINGS

You’ll Need: bowls, large skillet, nonstick spray

Prep: 15 minutes

Cook: 5 minutes

1/3 cup fat-free mayonnaise

2 teaspoons wasabi, or less for a milder sauce

1 pound fresh raw ahi/yellowfin tuna, finely chopped

1 extra-large egg white or 3 tablespoons liquid egg whites

3 scallions, chopped

1½ tablespoons reduced-sodium/lite soy sauce

2 teaspoons ground ginger

1 teaspoon Dijon mustard

Dash black pepper

4 small light hamburger buns (about 80 calories each), toasted

1 small cucumber, thinly sliced

In a small bowl, combine mayo and wasabi. Mix well and set aside.

In a medium bowl, combine tuna, egg white, scallions, soy sauce, ginger, mustard, and pepper. Mix well. Using your hands, shape mixture into 4 patties, each approximately 4 inches wide.

Spray a large skillet with nonstick spray and bring to medium-high heat. Place patties in the pan and cook until golden on the outside and medium-rare on the inside, about 2 minutes per side. (Be sure to flip them gently!)

Place each patty on the bottom half of a bun. Top each evenly with mayo-wasabi mixture. Finish each one off with cucumber slices and a top bun half!

MAKES 4 SERVINGS

You’ll Need: 6 skewers, large sealable plastic bag, plate, large baking sheet, nonstick spray, bowl

Prep: 20 minutes

Cook: 20 minutes

12 ounces raw boneless skinless lean chicken breasts, cut into 6 strips

1 ounce (about 15 pieces) Funyuns Onion Flavored Rings

½ ounce (about 7 chips) fat-free sour cream & onion potato chips

1 teaspoon onion powder, or more to taste

2 dashes garlic powder, or more to taste

2 dashes salt, or more to taste

1/8 teaspoon black pepper

2 tablespoons fat-free liquid egg substitute

Preheat oven to 375 degrees.

Carefully slide each chicken strip lengthwise onto a skewer. Set aside.

In a large sealable plastic bag, combine Funyuns, potato chips, and all the seasonings. If you like, add extra seasonings to taste. Seal the bag and crush contents until reduced to a coarse breadcrumb-like consistency. Transfer to a plate and set aside.

Prepare a large baking sheet by spraying with nonstick spray. Pour egg substitute into a small bowl.

Take a chicken skewer and dunk it in the egg substitute—use a spoon to evenly coat the chicken. Gently shake to remove any excess liquid, and then lay chicken skewer in the seasoned crumbs. Rotate the skewer, pressing it into the crumbs, until it is evenly coated. Use your fingers or a spoon to add and pat crumbs onto any bare spots on the chicken. Transfer to the baking sheet, and repeat with all other chicken skewers.

Bake in the oven for 18 to 20 minutes, carefully flipping skewers about halfway through cooking, until chicken is cooked through and coating is crispy. Allow to cool for a few minutes, and then enjoy!

MAKES 3 SERVINGS

You’ll Need: large skillet with a lid, nonstick spray

Prep: 5 minutes

Cook: 25 minutes

1 pound raw boneless skinless lean chicken breasts

½ tablespoon dry chicken grill seasoning blend

1 onion, chopped

1 tablespoon chopped garlic

2 cups cherry tomatoes

¼ teaspoon salt

Sprinkle chicken on both sides with grill seasoning blend. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add chicken and cook for 3 to 4 minutes on each side, until seared. Remove chicken and, once cool enough to handle, chop into bite-sized pieces.

Remove skillet from heat, re-spray with nonstick spray, and return to medium-high heat. Add chopped chicken, onion, and garlic to the skillet, and cook until onions are browned and chicken is fully cooked, about 5 minutes. Add tomatoes and salt, and stir.

Reduce heat to low, cover skillet, and let simmer for 8 to 10 minutes, until the tomatoes burst.

Using a spatula, carefully mash any tomatoes that have yet to burst. Gently scrape up onion and garlic bits from the bottom of the skillet and mix them up with the juice from the tomatoes. Stir well and serve!

MAKES 3 SERVINGS

You’ll Need: strainer, large microwave-safe bowl, baking dish, nonstick spray

Prep: 10 minutes

Cook: 25 minutes

3 packages House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute

1½ cups ground-beef-style soy crumbles, thawed from frozen

½ cup red taco sauce

2 teaspoons dry taco seasoning mix

¼ cup plus 2 tablespoons shredded fat-free cheddar cheese

Optional: fat-free sour cream

Preheat oven to 375 degrees.

Use a strainer to rinse and drain shirataki noodles well. Pat dry. In a large microwave-safe bowl, microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit.

Add crumbles, taco sauce, and taco seasoning, and mix well.

Transfer mixture to a baking dish sprayed with nonstick spray. Sprinkle with cheese, and then bake in the oven for 20 to 25 minutes, until bubbly.

Top each serving with a dollop of sour cream, if you like. Enjoy!

MAKES 4 SERVINGS

You’ll Need: bowl, 4 skewers, nonstick spray, grill, long barbecue tongs

Marinate: at least 1 hour

Cook: 15 minutes

¼ cup plain fat-free yogurt

1 teaspoon lemon juice

¼ teaspoon curry powder

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon salt

Dash paprika

12 ounces raw boneless skinless lean chicken breasts, cut into 1½-inch cubes

2 red bell peppers

1 large (or 2 small) yellow summer squash

1 onion

In a medium bowl, combine yogurt, lemon juice, and all seasonings. Stir well. Add chicken and coat completely. Cover and refrigerate for at least 1 hour.

Meanwhile, cut bell peppers, squash, and onion into chunks equal in size to the chicken cubes.

Skewer the chicken and veggies alternately onto four skewers, packing the pieces together tightly.

Spray grill lightly with nonstick spray, and bring to medium-high heat.

Grill kebabs for 5 minutes with the grill cover down. Then carefully flip kebabs with long barbecue tongs.

With the grill cover down, grill for another 5 to 7 minutes, until chicken is cooked through.

Remove from grill and allow to cool slightly. Once cool enough to handle, pull chicken and veggies off the sticks and eat!

MAKES 2 SERVINGS

You’ll Need: blender or food processor, sealable plastic bag, rolling pin or heavy can, bowls, large skillet, nonstick spray

Prep: 15 minutes

Cook: 10 minutes

¼ cup Fiber One bran cereal (original)

½ cup Cap’n Crunch cereal (original)

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

Dash salt

Dash black pepper

8 ounces raw boneless skinless lean chicken breast, cut into 4 strips

3 tablespoons fat-free liquid egg substitute

2 tablespoons Dijonnaise

2 tablespoons honey mustard

Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside.

Place Cap’n Crunch in a sealable plastic bag and seal. Using a rolling pin or a heavy can, coarsely crush cereal. In a wide bowl, combine Fiber One crumbs, crushed Cap’n Crunch, and all seasonings. Mix well and set aside.

Place chicken strips in a separate bowl. Pour egg substitute over the chicken strips, and flip to coat. Shake off any excess egg substitute, and then coat chicken strips in the cereal mixture.

Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Place coated chicken strips gently into the skillet, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through.

Combine the Dijonnaise and honey mustard in a small bowl, and mix well for a tasty dipping sauce. Enjoy!

MAKES 2 SERVINGS

You’ll Need: large pot

Prep: 15 minutes

Cook: 20 minutes

¼ cup ketchup

1½ tablespoons reduced-sodium/lite soy sauce

1 tablespoon brown sugar (not packed)

1 tablespoon cornstarch

1 tablespoon dry onion soup mix

2 teaspoons Dijonnaise

1 teaspoon chopped garlic

One 20-ounce can pineapple chunks in juice, not drained

6 ounces raw scallops, halved if large

6 ounces raw swordfish, cut into 1-inch cubes

1 sweet onion, thinly sliced

1 red bell pepper, thinly sliced

1 yellow or orange bell pepper, thinly sliced

6 ounces raw shrimp, peeled, tails removed, deveined

Pour ½ cup water into a large pot. Add ketchup, soy sauce, brown sugar, cornstarch, onion soup mix, Dijonnaise, and garlic. Stir thoroughly, ensuring cornstarch dissolves.

Add pineapple, scallops, and swordfish, and set stove to medium heat. Stirring occasionally, cook for 8 minutes.

Add veggies and cook for 2 minutes. Add shrimp and, stirring occasionally, cook until shrimp are opaque and cooked through and sauce has thickened slightly, about 3 minutes.

Remove from heat and let stand for 5 minutes. (Sauce will thicken upon standing.)

Serve it up and dive in!

MAKES 4 SERVINGS

You’ll Need: grill, nonstick spray, long barbecue tongs, dish

Prep: 15 minutes

Cook: 10 minutes

Two ½-inch-thick peeled eggplant slices (cut lengthwise)

1 large portabella mushroom cap

1 red bell pepper, halved, seeds removed

1 small zucchini, ends removed, cut lengthwise into 4 slices

3 tablespoons plain fat-free yogurt

1 tablespoon finely chopped fresh basil

½ teaspoon crushed garlic

2 burrito-size flour tortillas with about 110 calories each

2 dashes salt

2 dashes black pepper

Spray grill well with nonstick spray, and bring to medium-high heat.

Grill all the veggies for 5 minutes with the grill cover down. Then carefully flip with long barbecue tongs.

Grill veggies for about 5 minutes longer with the grill cover down, until slightly soft and blackened. Remove from grill and allow to cool slightly.

Meanwhile, in a small dish, combine yogurt, basil, and garlic, and mix well. Set aside.

Once veggies are cool enough to handle, cut mushroom cap and pepper halves into slices. Then warm tortillas slightly in the microwave (or carefully and quickly on the grill).

Spread half of the yogurt mixture onto each tortilla. Place a slice of eggplant down the center of each tortilla, and place a slice of zucchini on either side. Sprinkle with salt and black pepper.

Evenly distribute mushroom and pepper slices between the two tortillas, laying them in the same direction as the other veggie slices. Roll each tortilla up like a burrito.

Slice wraps in half (or don’t) and enjoy!

MAKES 2 SERVINGS

You’ll Need: large sealable plastic bag, meat mallet or a heavy can, blender or food processor, bowls, large skillet with a lid, nonstick spray

Prep: 20 minutes

Cook: 15 minutes

Two 4-ounce raw boneless skinless lean chicken breast cutlets

½ cup Fiber One bran cereal (original)

1½ teaspoons Italian seasoning, or more to taste

½ teaspoon garlic powder, divided, or more to taste

½ teaspoon onion powder, divided, or more to taste

1/8 teaspoon salt, or more to taste

¼ cup canned tomato sauce with Italian seasonings

¼ cup fat-free liquid egg substitute

½ cup shredded reduced-fat mozzarella cheese

Optional: Black pepper

Place chicken in a large sealable plastic bag and, removing as much air as possible, seal the bag. Carefully pound chicken through the bag with a meat mallet or a heavy can, until it is uniformly about ½-inch thick.

Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. In a medium bowl, combine “breadcrumbs” with Italian seasoning, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, and salt. Feel free to season your breadcrumbs with as much pepper, additional salt, and additional spices as you like. Mix well.

In a small bowl, mix tomato sauce with remaining ¼ teaspoon garlic powder and ¼ teaspoon onion powder. Set aside.

Place egg substitute in a separate medium bowl. Coat raw chicken very well on both sides with the egg substitute. Then place chicken in the crumb mixture, and coat thoroughly on both sides.

Spray a large skillet with nonstick spray, and bring to medium-high heat. Place chicken in the skillet and cook for 4 minutes on each side, or until chicken is cooked through.

Once chicken is fully cooked, spread 2 tablespoons sauce over each cutlet, while chicken is still in the skillet. Evenly sprinkle cheese over the sauce-covered cutlets.

Reduce heat to low and cover skillet. Continue to cook for 2 to 3 minutes, until cheese has melted. Enjoy!!!

MAKES 2 SERVINGS

You’ll Need: dish, wok or very large skillet, nonstick spray

Prep: 10 minutes

Cook: 20 minutes

One packet (about 1 ounce) dry fried rice seasoning mix

1/8 teaspoon garlic powder

1/8 teaspoon ground ginger

1 tablespoon reduced-sodium/lite soy sauce

¾ cup fat-free liquid egg substitute

2 cups frozen diced carrots and peas

1 cup chopped mushrooms

2 cups cooked brown rice, fridge temperature

1 cup chopped bean sprouts

¼ cup chopped scallions

Salt and black pepper, to taste

In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tablespoons warm water. Stir until seasoning mix has dissolved. Set aside.

Spray a wok or very large skillet with nonstick spray, and bring it to medium heat. Add egg substitute and scramble until cooked, 2 to 3 minutes, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok/skillet and set aside.

Add frozen vegetables and mushrooms to the wok/skillet, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.

Remove your wok/skillet from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions, and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the skillet, and rice is just beginning to crisp. Season to taste with salt and pepper.

Scoop into bowls and serve! (Chopsticks not required.)

MAKES 5 SERVINGS

You’ll Need: large skillet with a lid, nonstick spray

Prep: 10 minutes

Cook: 15 minutes

1 small onion, sliced

1 teaspoon chopped garlic

3 tablespoons (1½ ounces or 1 shot) tequila

8 ounces raw shrimp, peeled, tails removed, deveined

2 Roma tomatoes, chopped

2 tablespoons lime juice

2 tablespoons coarsely chopped cilantro

¼ teaspoon chili powder

¼ teaspoon salt

Bring a large skillet sprayed with nonstick spray to medium heat. Add onion and garlic, and cook until onion is slightly translucent, about 3 minutes. Carefully add tequila to the skillet and stir. (It’s unlikely it will flare up, but be cautious, just in case.) Cover the skillet and let simmer for 5 minutes.

Add shrimp and cook for about 3 minutes, until shrimp are nearly opaque. Add tomatoes, lime juice, cilantro, chili powder, and salt, and mix well. Stirring occasionally, cook until tomatoes have softened and shrimp are opaque and cooked through, about 2 minutes. Enjoy!

MAKES 2 SERVINGS

You’ll Need: medium-large pot, nonstick spray

Prep: 10 minutes

Cook: 10 minutes

1 pound raw shrimp, peeled, tails removed, deveined

1 tablespoon chopped garlic

½ teaspoon crushed red pepper, or more to taste

1 onion, finely chopped

1 red bell pepper, chopped

1¾ cup canned crushed tomatoes with basil

One 14.5-ounce can fire-roasted diced tomatoes with garlic, drained

2 teaspoons dried oregano

½ teaspoon Frank’s RedHot Original Cayenne Pepper Sauce, or more to taste

Optional: salt and black pepper

Bring a medium-large pot sprayed well with nonstick spray to medium-low heat. Add shrimp, garlic, and crushed red pepper. Stirring occasionally, cook just until shrimp are opaque, about 1 to 2 minutes. Remove shrimp and set aside.

Add onion and bell pepper to the pot and raise heat to medium. Stirring occasionally, cook until softened, about 3 minutes.

Return the shrimp to the pot along with all other ingredients and mix well. Stirring occasionally, cook until sauce is hot and shrimp are cooked through, about 3 to 5 minutes.

Serve and, if you like, season to taste with additional crushed red pepper, additional hot sauce, and/or black pepper. Enjoy!

MAKES 4 SERVINGS

You’ll Need: bowl, baking dish, nonstick spray

Prep: 15 minutes

Cook: 35 minutes

One 9.75-ounce (or 10-ounce) can 98% fat-free chunk white chicken breast in water, drained and flaked

One 10.75-ounce can 98% fat-free cream of celery condensed soup

2/3 cup frozen bite-sized mixed veggies

½ cup salsa

Six 6-inch corn tortillas

1 cup shredded fat-free cheddar cheese, divided

Optional: salt and black pepper

Preheat oven to 350 degrees.

In a large bowl, combine chicken, soup, veggies, and salsa. If you like, add salt and pepper. Mix well and set aside.

Spray a baking dish with nonstick spray. Break tortillas into pieces about the size of tortilla chips. Lay half of the tortilla pieces along the bottom of the baking dish.

Evenly layer half of the chicken mixture over the tortilla pieces. Sprinkle with ½ cup cheese. Lay remaining tortilla pieces over the cheese. Top evenly with the rest of the chicken mixture, followed by the remaining ½ cup cheese.

Bake in the oven for 35 minutes, or until edges are brown and crispy.

Allow to cool for about 5 minutes, until sauce thickens. Eat up!

MAKES 4 SERVINGS