3 cups Rice Chex
3 cups Corn Chex
3 cups cheerios
3 cups pretzels
Butter cooking spray
2 tsp Worcestershire sauce
2 tsp butter flavored sprinkles
1/2 tsp garlic powder (or more)
1/2 tsp seasoned salt
1/2 tsp onion powder (or more

In 15" x 10" x 1" baking pan, combine cereals & pretzels. Lightly coat with a butter cooking spray, drizzle with Worcestershire sauce. Combine remaining ingredients & sprinkle over cereal mix.

Bake at 200 degrees for 1 1/2 hours, stirring every 30 minutes. Cool. Store in airtight container.

Makes 12 1-cup servings
2 Points each per serving

Recipes from LowFatLifestyle.com

Onion Dill Salt
*1/4 cup coarse salt
*2 tsp dried onion flakes
*2 tsp dried dillweed
*1/4 tsp garlic powder

Herbed Salt*1/4 cup coarse salt
*1 tsp dried basil leaves
*1/2 tsp dried tarragon
*1/2 tsp dried chives
*1/3 tsp oregano leaves

Sesame Salt
*2 tbsp coarse salt
*1/4 tsp ground turmeric
*2 tbs toasted sesame seeds

Italian Popcorn Seasoning
*2 tbs grated Parmesan cheese
*1 tsp garlic powder
*1 tsp Italian herb seasoning
*1 tsp paprika
*1/2 tsp salt
*dash Pepper

Southwest Popcorn
*1 tsp chili powder
*1/4 tsp crushed oregano
*1/4 tsp cumin
*dash cayenne pepper

Make each recipe seperately.

Process all ingredients for each recipe in a blender at high speed until mixture is very fine (about 30-45 seconds)

Store in a shaker and shake over hot air popped popcorn or light microwaved popcorn.
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Ingredients:
1 large onion
1/4 ounce corn flakes, crumbled
pinch red pepper
pinch seasoned salt
1 egg white
1/2 cup nonfat sour cream
2 teaspoons Miracle Whip llight OR fat free OR Low fat mayo (your choice)
1 teaspoon horseradish sauce
1/2 clove garlic, finely minced
cooking spray

Preparation:

Preheat oven to 350ºF.

Spray a 2-cup round baking dish with cooking spray.

Trim root end of onion so it stands upright. Slice off 1/2-in. from top and remove peel. With sharp knife, cut triangular slices to center of onion, slicing from top down and stopping 1/2-in. from bottom. Work your way around to make several "petals."

Spray onion with cooking spray and place in microwaveable safe bowl. Cover and microwave on HIGH for 3-4 minutes or until onion is slightly tender and petals have begun to separate.

In small bowl combine corn flake crumbs, seasoned salt, and pepper; set aside. In medium bowl, whip egg white until foamy.

Dip onion in egg white, coating petals thoroughly. Place in prepared baking dish and sprinkle evenly with corn flake mixture. Bake until lightly browned and crisp about 10-12 minutes.

Meanwhile, combine sour cream, Miracle Whip, horseradish sauce and garlic. Cover and chill. This dipping sauce may be prepared up to 2 days ahead.

Serves 2

Makes 4 servings

Ingredients:

3/4 cup tomato, seeded and chopped
1 clove garlic, minced
2 tablespoons fresh basil, snipped
1 teaspoon balsamic vinegar
1 teaspoon extra virgin olive oil
1/8 teaspoon crushed red pepper
8 slices sourdough bread, baguette sliced on bias
1 tablespoon fresh Parmesan cheese, grated

Directions:

Combine tomatoes, garlic, basil, vinegar, oil and red pepper and then set aside.

Broil bread slices on both sides until lightly toasted. Top each bread slice with about 2 tablespoons tomato mixture. Sprinkle with Parmesan cheese.
Broil 30 to 60 seconds to serve warm.

Nutritional info per serving:
Calories 166 - Calories from Fat 33; Fat 4g; Dietary Fiber 0g

Fruit Kebabs
Makes 4 servings
Ingredients:

1 green apple
½ a canteloupe melon
½ of a pineapple
1 pint strawberries
Kebab/satay sticks
Juice from 1/2 a lemon
Fat free chocolate sauce or fat free yogurt (optional)

Directions:

Wash all of the fruit and pat dry. Cut fruit into bite-sized pieces and then brush with the lemon juice. Thread the fruit in alternating layers onto the kebab sticks. Serve on a plate and drizzle with fat-free chocolate sauce or fat free yogurt.

Nutritional Information per kebab: Calories 24; Fat: 0g; Dietary Fiber: 0 WW: 0.5 Points

TRAIL MIX

Ingredients:

1 c. unsweetened cereal of your choice
2 tbsp. (or one miniature box) raisins
2 tbsp. dry roasted unsalted peanuts* (or other favorite nut)

Utensils:
1 tbsp. measuring spoon
1-cup measuring cup
1 sandwich-size ziplock bag

Directions:

1. Pour cereal into ziplock bag.
2. Add raisins and peanuts, other nuts, or seeds.
3. Zip the bag closed and shake until well mixed.

Makes: 1

Serving size: 1 baggie

Nutritional analysis (per serving):

318 calories
11 g protein
16 g fat
39 g carbohydrates
6 g fiber
217 mg sodium
144 mg calcium
11 mg iron