From Self's November 2008 feature of Eat Healthy All Week, here is an recipe for cinnamon chocolate chip pancakes.

Cinnamon–Chocolate Chip Pancakes

Makes 3 medium pancakes

INGREDIENTS

Topping

• 1 tablespoon lowfat sour cream
• 1/4 teaspoon grated lemon or orange zest
• 1 teaspoon sugar

Pancakes

• 1/4 cup whole-wheat pastry flour
• 3 tablespoons quick-cooking oats
• 1/2 teaspoon baking powder
• 1/8 teaspoon baking soda
• 1/8 teaspoon cinnamon
• 1/8 teaspoon salt
• 1 egg white
• 1 teaspoon honey
• 1 tablespoon bittersweet chocolate chips
• 1/2 cup skim milk
• Vegetable cooking spray
• 1/4 cup sliced fresh strawberries

PREPARATION

1. For topping

   Mix sour cream, zest and sugar in a bowl until smooth; refrigerate.

2. For pancakes

   Combine flour, oats, baking powder, baking soda, cinnamon and salt in a bowl. Make a well in the center of flour mixture. Place egg white, honey, chocolate chips and milk in well. Stir liquid with a wooden spoon until flour is just combined. Heat a griddle over medium heat and coat with cooking spray. Pour 1/4 cup batter per pancake onto griddle and cook until bubbles appear on surface and undersides are golden brown, about 1 minute. Flip and cook other side, about 1 minute more. Top with a spoonful of sour cream mixture and berries.

THE SKINNY

335 calories, 6.4 g fat (3.1 g saturated), 58.9 g carbs, 6.6 g fiber, 15 g protein

From Self's November 2008 feature of Eat Healthy All Week, here's a spin on fish and chips.

Oven-Baked Fish and Sweet Potato Fries

Serves 1

INGREDIENTS

• 4 slices cucumber
• 6 cherry or grape tomatoes, halved
• 2 medium romaine leaves, thinly sliced
• 2 slices zucchini
• Vegetable oil cooking spray
• 2 small sweet potatoes (about 1/2 lb)
• 1/4 teaspoon salt, divided
• 1/4 teaspoon paprika, divided
• 1 teaspoon reduced-fat Parmesan
• 1 egg white
• 1/2 cup whole-grain seasoned breadcrumbs
• 1 cod filet (6 oz), cut into 6 strips
• 1/2 teaspoon balsamic vinegar
• 2 tablespoons Carrot-Ginger Dressing or Roasted Garlic–Balsamic Vinaigrette

PREPARATION

1. Combine cucumber, tomatoes, romaine and zucchini in a bowl; set aside. Heat oven to 400°. Cover 2 large baking sheets with foil and coat both with cooking spray. Poke holes in sweet potatoes with a fork; microwave in a small microwave-safe dish until fragrant but still firm, 2 to 3 minutes. Trim ends of 1 potato and slice into 1/4-inch-thick fries. Transfer fries to 1 baking sheet; coat with cooking spray. Sprinkle with 1/8 tsp salt, 1/8 tsp paprika and cheese. Bake until golden and tender, 30 to 35 minutes. (Microwave remaining potato until very soft, 4 to 5 minutes. Set aside to cool completely. Wrap in plastic wrap and refrigerate for Saturday's Sweet Potato Soup.) Place egg white and breadcrumbs in 2 separate shallow bowls. Sprinkle fish with vinegar, remaining 1/8 tsp salt and remaining 1/8 tsp paprika. Dip fish into egg, then breadcrumbs, to coat. Place on second cookie sheet and coat top of fish with cooking spray. Bake until breadcrumbs are brown and fish flakes, 12 to 15 minutes. Top salad with dressing and serve with fish and fries.

THE SKINNY

503 calories per serving, 8.8 g fat (1.4 g saturated), 62.1 g carbs, 9.6 g fiber, 44 g protein

From Self's November 2008 feature of Eat Healthy All Week, here is an interesting chicken recipe, full of flavor.

Black Bean–Almond Pesto Chicken

Serves 1

INGREDIENTS

• 1/4 cup packed fresh basil
• 2 tablespoons slivered almonds
• 2 tablespoons canned black beans
• 1 clove of garlic, chopped
• 2 teaspoons extra light olive oil, divided
• 1/4 teaspoon salt, divided
• 1 boneless, skinless chicken breast (about 6 oz)
• 1/2 large zucchini, thinly sliced
• 1/4 cup cherry or grape tomatoes, quartered
• 1/2 cup cooked brown rice (left over from Tuesday's dinner)

PREPARATION

1. In a mini-chopper, blend basil, almonds, beans, garlic, 1 tsp oil and 1/8 tsp salt until mixture is combined but chunky. Heat oven to 400°. Heat a small ovensafe skillet over high heat. Add remaining1 tsp oil. Sprinkle chicken with remaining 1/8 tsp salt. Cook chicken until it browns, 2 to 3 minutes. Move chicken to one side; add zucchini and tomatoes. Top chicken and vegetables with pesto. Cover and bake until chicken is cooked through, 12 to 14 minutes. Cool 5 minutes, then slice chicken. Place rice in an airtight container; top with chicken and vegetables and refrigerate until ready to serve. When ready to eat, microwave on high 2 to 3 minutes.

THE SKINNY

516 calories per serving, 19.2 g fat (2.6 g saturated), 38 g carbs, 7.8 g fiber, 47.5 g protein