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Healthy Recipes

Healthy Baked Spring Rolls
Yield: 12 spring rolls
Serving Size: 1 spring roll with sauce

  • 1 tsp sesame oil
  • 1/4 onion, finely chopped
  • 1 Tbsp minced gingerroot
  • 2 tsp minced garlic
  • 1 bag coleslaw mix
  • 1 Tbsp low-sodium soy sauce
  • 1/4 tsp fresh ground pepper
  • 8 sheets phyllo pastry
  • 2 Tbsp extra virgin olive oil
  • Optional: Add ground turkey to filling
    For the dipping sauce:
  • 1/2 cup no-sugar added apricot preserves
  • 1 Tbsp rice wine vinegar
  • 1/2 tsp crushed red pepper flakes
  1. Heat sesame oil in a large skillet over medium heat. Add onion, ginger, garlic, coleslaw, soy sauce, and pepper to heated skillet. Stir until wilted.
  2. Remove from heat and let cool.
  3. Preheat oven to 375F.
  4. Combine all sauce ingredients and set aside.
  5. Lay 2 sheets of phyllo pastry down, long side at the bottom. Brush phyllo lightly with oil. Form a log along the bottom edge with 1/4 of the filling and begin to make a long roll, folding sides in. Brush oil all over roll. Place on a cookie sheet and complete three more rolls. Place on top rack of preheated oven and bake for 20 minutes, or until rolls are golden brown.
  6. Remove rolls from oven and cut into thirds.
Cal: 106 Fat: 6g Protein: 2g Carbs: 11g

Tuscan Style Tuna Salad
Makes 4, 1 cup servings

  • 2 6-oz cans chunk light tuna, drained
  • 10 cherry tomatoes, quartered
  • 4 scallions, trimmed and sliced
  • 2 Tbls. extra-virgin olive oil
  • 2 Tbls. lemon juice
  • ¼ teaspoon salt
  • 1 15-oz can small white beans, such as cannellini or great northern
  • Freshly ground pepper, to taste
  1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl.
  2. Stir gently. Refrigerate until ready to serve (Can make ahead up to 2 days.)
  3. Serve on a bed of lettuce, an English muffin, or wrapped in a whole wheat pita.
Per Serving: 199 calories; 9 g fat; 16 g protein.

Chicken Curry w/Coconut Milk
Serves 6

  • ½ tbsp olive oil
  • ½ tsp roasted cumin
  • 1-½ tsp garam masala
  • 2 tsp curry powder
  • ½ onion, minced
  • 5 cloves garlic, minced
  • 1 large tomato, chopped
  • 2 tbsp fresh cilantro, chopped
  • ½ cup light coconut milk
  • ⅔ cup water
  • 8oz (1 large potato), peeled and diced small
  • 6 skinless chicken thighs
  • kosher salt to taste
  1. Heat oil in a large deep skillet, over medium heat.
  2. Add onion and garlic and sauté 1 minute. Add cumin, masala and curry powder and mix well, cooking 1 minute.
  3. Place chicken in the pan and season with 1 teaspoon salt.
  4. Add tomatoes, cilantro, coconut milk and water.
  5. Stir all ingredients and cover pan, simmer on medium-low until chicken is cooked through, about 30 minutes.
  6. Add potatoes, ½ teaspoon salt and simmer, covered an additional 10 minutes, or until the potatoes are tender.
  7. Pressure Cooker Directions: Reduce water to 1/2 cup and cook the chicken after step 4 on high pressure for 15 minutes, quick release then add potatoes, high pressure 5 minutes. Let it release naturally.
  8. Slice all the fruit into small pieces. Place in a large plastic bag; flatten and freeze overnight. Grind all ingredients together in a food processor. Serve immediately or place back in the freezer to harden until ready to serve, stirring occasionally.
Per Serving: 213 calories, 24g protein, 12g carbohydrates, 3g fiber, 7g total fat, 1.5g saturated eat.

Beef & Bean Chile Verde

  • 1 lb extra-lean ground beef
  • 1 large red bell pepper, chopped
  • 1 large onion, chopped
  • 6 cloves garlic, chopped
  • 1 Tbls chili powder
  • 2 tsp ground cumin
  • ¼ tsp cayenne pepper, or to taste
  • 1 16-oz jar green salsa, green enchilada sauce or taco sauce
  • ¼ cup water
  • 1 15-oz can pinto or kidney beans, rinsed
  1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds.
  2. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.
Makes 4 servings, Per serving: 307 calories; 8g fat; 27g protein;

Blackened Talapia

  • 2 tablespoons smoked paprika
  • 2 teaspoons onion powder
  • 1½Â½ teaspoons garlic powder
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • ¾ teaspoon ground red pepper (cayenne pepper)
  • Other Ingredients:
  • 4 pieces Tilapia (5 ounces each)
  • 1 tablespoon plus 1 teaspoon olive oil
  • Lemon slices
  1. In a small bowl, mix together all seasoning ingredients. Spread out on a plate.
  2. Rinse tilapia and pat dry.  Dip each piece into seasonings and coat on each side. Be sure each piece is coated well.
  3. Heat olive oil in a large nonstick pan. When pan is hot, add fish, cover and cook over medium heat about 3 minutes. Using a spatula, turn fish over, cover and continue to cook about 2-3 minutes, until fish is done.
  4. Serve with lemon slices.
Makes 4 servings (each serving, 5 ounces) - 195 calories - 7g fat

Fruit Salad and Dip

    For salad use a selection of the following fruits:
  • blueberries
  • strawberries, cut into small bites
  • cantaloupe chunks
  • raspberries
  • peach slices
  • apple slices
  • grapes
  • orange or tangerine slices
  • For dip
  • 2 cups plain or vanilla yogurt
  • ¼ cup orange juice
  • honey
  • cinnamon
  1. Choose fruits that are in season and wash, slice or chop, and combine in a bowl.
  2. For about 2 1/2 cups of dip, combine plain or vanilla yogurt with orange juice. Add honey and cinnamon to taste — usually about 2 tablespoons of honey and 1 teaspoon of cinnamon. The dip can be made ahead of time.
2 Servings

Rotini With Asparagus

  • 1 pkg (13 1/4-ounce) whole-grain rotini pasta
  • ½ lb asparagus, ends trimmed, cut into 1-inch pieces
  • ½ lb snap peas
  • 1 TBL olive oil
  • 1 small onion, chopped
  • 1 lemon
  • ½ cup freshly grated Romano cheese
  • ¼ cup (loosely packed) fresh basil leaves, thinly sliced
  • ½ tsp (plus more for pasta water) salt
  • ¼ tsp coarsely ground black pepper
  1. Heat large covered pot of salted water on high to boiling. Add pasta and cook as label directs, adding asparagus and snap peas when 3 minutes of cooking time remain.
  2. Meanwhile, in nonstick skillet, heat oil on medium until hot. Add onion and cook 10 to 12 minutes or until tender and browned. From lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice.
  3. Reserve 1/2 cup pasta cooking water; drain pasta and vegetables. In large serving bowl, toss pasta and vegetables with cooking water, onion, lemon peel and juice, Romano, basil, ½ teaspoon salt, and ¼ teaspoon coarsely ground black pepper.
Nutrition: Calories 405; Total Fat 8g; Saturated Fat 2g; Cholesterol 10mg; Carbohydrate 72g; Fiber 9g; Protein 18g

Toasted Pita and Bean Salad

  • 2 whole-wheat pita breads, cut or torn into bite-size pieces
  • 2 cloves garlic, peeled
  • ⅛ tsp salt
  • 2 Tbls fresh lemon juice
  • 2 Tbls ground toasted cumin seeds
  • 3 Tbls extra-virgin olive oil
  • Freshly ground pepper to taste
  • 2 cups garbanzo beans
  • 1 cup diced tomatoes or ½ pint cherry tomatoes, quartered
  • ½ cucumber, peeled and diced
  • 1 cup sliced romaine lettuce
  • 1 cup crumbled feta cheese
  • 3 Tbls chopped fresh parsley
  • 3 Tbls chopped fresh mint
  1. Preheat oven to 400°F. Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
  2. Mash garlic and salt with the back of a chef's knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
  3. Place beans, tomatoes, and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint, and the dressing; toss to mix. Season with more pepper. Serve immediately.
Calories 442; Total Fat 21g; Saturated Fat 7g; Cholesterol 33mg; Sodium 697mg; Total Carbohydrate 47g; Dietary Fiber 13g; Protein 18g

Raspberry Thyme Chicken

  • ½ cup chopped red onion
  • 2 teaspoons canola oil
  • 1½ teaspoons minced fresh thyme
  • ½ teaspoon salt, divided
  • 4 boneless, skinless chicken breast halves (about 1 pound)
  • ⅓ cup seedless raspberry preserves
  • 2 tablespoons balsamic vinegar
  1. In a nonstick skillet, sauté the onion in oil until tender.
  2. Sprinkle thyme and ¼ teaspoon salt over chicken; add to skillet. Cook for 5 minutes on each side or until juices run clear. Remove chicken and keep warm.
  3. Add the preserves, vinegar, ⅛ teaspoon pepper, and remaining salt to skillet. Cook and stir over medium-low heat until preserves are melted and sauce is heated through. Spoon onto a serving platter; top with chicken.
Serves 4
Per serving: Calories 227; Total Fat 4g; Sat 1g; Protein 27g; Carb 21g; Fiber 0g; Cholesterol 66mg; Sodium 383mg

Pesto Summer Squash (and Pasta)

  • ½ cup chopped fresh basil
  • ¼ cup toasted pine nuts
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon grated Parmesan cheese
  • 1 clove garlic, minced
  • 2 teaspoons lemon juice
  • ¼ teaspoon salt
  • 2 medium summer squash, (about 1 pound), sliced diagonally ¼ inch thick
  • Canola or olive oil cooking spray
  1. Preheat grill to medium-high.
  2. Combine Pesto: basil, pine nuts, oil, Parmesan, garlic, lemon juice and salt in a small bowl.
  3. Coat both sides of squash slices with cooking spray. Grill the squash until browned and tender, 2 to 3 minutes per side. Serve topped with the pesto.
  4. Toss with whole grain pasta & grilled chicken for a delicious dinner!
Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Per serving: 115 calories; 10 g fat ( 1 g sat , 4 g mono ); 1 mg cholesterol; 6 g carbohydrates; 3 g protein; 2 g fiber; 167 mg sodium; 371 mg potassium.

Lower Fat Cold Sesame Noodles

  • 1 lb whole wheat pasta
  • 1 cup cucumbers (cut into matchsticks)
  • 1 cup carrots (matchsticks)
  • 1 cup snow peas (matchsticks)
  • ½ cup scallions (chopped)
    Sauce Ingredients:
  • 2 Tbls peanut butter
  • 2 Tbls tahini
  • 1 tablespoon sesame oil
  • ¼ cup water
  • ½ teaspoon soy sauce
  • 1 tablespoon rice vinegar
  • ginger
  1. Cook noodles. Drain.
  2. Chop veggies.
  3. Assemble sauce ingredients.
  4. Toss noodles, veggies and sauce together. Chill. Garnish with sesame seeds.
Servings: 8
Calories 275, Fat 6g, Protein 10.4, Carbs 47

Chicken Salad with Couscous

  • 1 cup couscous
  • 2 cups chicken broth
  • ½ cup dry white wine
  • 2 teaspoons olive oil
  • 2 tablespoons fresh lime juice
  • 1 ½ teaspoons ground cumin
  • 1 clove garlic, minced
  • 1 pound skinless, boneless chicken breast - cubed
  • 1 green bell pepper, cut into large chunks
  • 1 red bell pepper, cut into large chunks
  • 1 yellow bell pepper, cut into large chunks
  • 4 green onions, chopped
  • 1 8oz package cherry tomatoes, cut in half
  • ¼ cup pitted black olives
  1. Prepare couscous pasta according to package directions, using chicken broth for liquid. Drain and set aside.
  2. In a large skillet combine the wine, oil, 1 tablespoon lime juice, 1 teaspoon cumin and garlic; mix all together and add chicken. Simmer over low heat until all liquid has evaporated and chicken juices run clear, 5 to 7 minutes.
  3. Remove chicken from skillet and mix in a large bowl with remaining 1 tablespoon lime juice, remaining ½ teaspoon cumin, green bell pepper, red bell pepper, yellow bell pepper, green onion, tomatoes and couscous. Garnish with a few black olives per serving.
  4. Serve Hot or Cold
Servings: 6
Calories 281, Carbohydrates 29.5g, Fat 4.5g, Fiber 3g, Protein 25.9g is a site that promotes women's health and fitness. Enjoy :)

Guilt Free Hot Cocoa Mix

  • 3 cups non fat powdered milk
  • ½ cup baking cocoa
  • ½ cup fat free non dairy creamer
  • 1 pkg sugar free chocolate pudding mix
  • 1 cup powdered sugar (or Splenda, for sugar free)
  • pinch of salt
  1. Mix together & store in an airtight container.
To prepare: Stir 5 Tbls of mix into 1 cup hot water.

Pumpkin Breakfast Smoothie

  • ½ cup pumpkin puree
  • ½ very ripe medium-sized banana
  • ¾ cup fat-free vanilla yogurt
  • 1 tbsp honey
  • ½ tsp pumpkin pie spice
  • ¼ tsp vanilla extract
  • 1 cup crushed ice
  1. Place all ingredients in a blender and puree until smooth, making sure the ice is completely crushed.
Makes 2 servings
Per 8-10 ounce serving: Calories 167, Calories from Fat 5, Total Fat 0.7g (aat 0.3g), Cholesterol 2mg, Sodium 74mg, Carbohydrate 34g, Fiber 3.1g, Protein 6.6g

Grilled Shrimp and Avocado w/Fresh Salsa

  • ½ tsp. ground coriander
  • ½ tsp. ground cumin
  • ½ tsp. paprika
  • ¼ tsp. cayenne
  • pinch ground allspice
  • ¼ tsp. salt
  • 1lb. large shrimp, peeled and deveined
  • 10oz. fresh baby spinach
  • 2 TBL. extra-virgin olive oil
  1. Mix the coriander, cumin, paprika, cayenne, allspice and ⅛ teaspoon salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes.
  2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12-inch sheets of heavy-duty aluminum foil. Bring the edges of each sheet together and fold tightly to seal.
  3. Heat the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5 to 7 minutes. Serve immediately.
  • 2 avocados
  • 1 large tomato, cored and cut into ½-inch cubes
  • 1 TBL. chopped fresh cilantro
  • 1 TBL. finely chopped scallion
  • 2 tsp. finely chopped seeded jalapeno
  • 1 tsp. freshly squeezed lime juice
  • 1 tsp. extra-virgin olive oil plus additional for grilling
  • ⅛ tsp. salt plus additional to taste
  1. Halve the avocados length-wise; pit and peel. Slice a thin layer from the rounded bottom of each half so that it sits flat.
  2. In a small bowl, combine the tomato, cilantro, scallion, jalapeno, lime juice, 1 teaspoon oil and ⅛ teaspoon salt. Add salt to taste if necessary.
  3. Heat the grill to high. Brush avocado halves lightly with oil; grill 1 minute a side, until lightly charred.
  4. Place avocado halves on a platter; spoon tomato salsa into wells. Serve immediately.
Serves 4

Crock Pot Salsa Chicken

  • 2 lbs. boneless, skinless chicken breasts
  • 2 Tbs. Taco Season (below)
  • 1 cup diced canned tomatoes, with juice
  • 1 cup finely diced onion
  • ½ cup finely diced celery
  • ½ cup shredded carrots
  • 1 cup salsa
  • 3 Tbs. reduced fat sour cream
  1. Place chicken in a crock pot. Sprinkle the taco seasoning over the meat, then layer the vegetables and salsa on top. Pour ½ cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds.
  2. When ready to serve, shred the chicken with 2 forks, then stir in the sour cream.
  3. Serve in a whole wheat tortilla or over rice with a green salad.
Serves 8:
Per serving: 165 calories, 28 g protein, 7 g carbs, 2 g fiber, 3 g fat.

Famous Weight Watchers Cabbage Soup

  • 3 cups nonfat beef, vegetable or chicken broth
  • 2 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 2 cups chopped cabbage
  • ½ yellow onion
  • ½ cup chopped carrot
  • ½ cup green beans
  • ½ cup chopped zucchini
  • ½ teaspoon basil
  • ½ teaspoon oregano
  • salt & pepper
  1. Spray pot with non stick cooking spray and saute onions carrots and garlic for 5 minutes.
  2. Add broth, tomato paste, cabbage, green beans, basil, oregano and salt & pepper to taste.
  3. Simmer for a about 5-10 minutes until all vegetables are tender. Then add the zucchini and simmer for another 5 minutes.
Serves 6:
22 Calories, 34mg Sodium, 5g Carbohydrate, 1g Protein, .1g Fat

One Step Fruit Fool

  • 1 (8 oz.) container frozen fat-free whipped topping, thawed
  • 3 Tbls. strawberry preserves
  • 3 Tbls. orange preserves
  1. Divide the whipped topping evenly between 2 small bowls.
  2. With a rubber spatula, gently fold the strawberry preserves into the whipped topping in one bowl and the orange preserves into topping in the other bowl.
  3. Spoon the strawberry mixture evenly into 4 glass dishes, then spoon the orange mixture evenly on top.
Serves 4:
Calories:147, Total Fat: 1g, Carbohydrates: 36g, Fiber 1g

Oven Fried Chicken

  • 6 skinless chicken breast halves, bone in
  • vegetable oil cooking spray
  • 1 ½ teaspoon salt
  • ¾ teaspoon pepper, freshly ground
  • 1 Tbls. paprika
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Sprinkle salt and pepper over both sides of chicken.
  3. Spray chicken all over with veggies spray.
  4. Sprinkle all over with paprika.
  5. Fit a rack into a roasting pan; spray with veggie spray.
  6. Place chicken bone side down on roaster rack.
  7. Roast for approximately 45 minutes or until juices run clear.
Serves 6:
Calories:140, Total Fat: 3g, Carbohydrates: .8g, Cholesterol 75mg, Protein: 25g

Bulgar Greek Salad

  • 1-½ cups bulgur
  • 3 cups boiling water
  • ¼ cup plus 2 tablespoons lemon juice, divided
  • 1 teaspoon salt, divided
  • 1-¼ cups cubed cooked chicken breast
  • 1-¼ cups chopped cucumber
  • ½ cup cherry tomatoes, halved
  • 1/3 cup Greek olives
  • ¼ cup minced fresh parsley
  • ¼ cup roasted sweet red peppers, drained and chopped
  • ¼ cup chopped red onion
  • 3 tablespoons minced fresh basil
  • 3 tablespoons olive oil
  • ¼ teaspoon dried oregano
  • ¼ teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • ¼ cup crumbled feta cheese
  1. Place bulgur in a small bowl. Stir in the water, ¼ cup lemon juice and ½ teaspoon salt. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain well.
  2. In a large bowl, combine the chicken, cucumber, tomatoes, olives, parsley, red peppers, onion and basil. Stir in bulgur.
  3. In a small bowl, whisk the oil, oregano, pepper, cayenne and remaining lemon juice and salt. Pour over bulgur mixture; toss to coat. Sprinkle with cheese.
Yield: 12 servings.
Nutrition Facts: 2/3 cup equals 137 calories, 5g fat (1g saturated fat), 12mg cholesterol, 313mg sodium, 16g carbohydrate, 4g fiber, 7g protein.

Creamy Baked Spaghetti Squash

  • 1 (3 ½ pound) spaghetti squash
  • Vegetable cooking spray
  • ½ cup chopped onion
  • ¾ cup nonfat sour cream alternative
  • 3 tablespoons nonfat mayonnaise
  • ¼ cup grated Romano cheese
  • ½ teaspoon dried basil
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup finely crushed unsalted whole-grain melba toasts (about 10)
  • 1 teaspoon grated Romano cheese
  • 1 teaspoon paprika
  • ¼ teaspoon onion powder
  1. Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with ¼ cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes or until tender. Add more cooking time if necessary. Let stand covered, for 5 minutes. With fork "comb" out the strands to yield 5 cups; set aside.
  2. Lightly coat a nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saute 3 minutes or until tender. Combine squash, onion, and next 6 ingredients in a large bowl; stir well.
  3. Spoon into a 10x6x2 inch baking dish coated with cooking spray; set aside.
  4. Combine melba toast crumbs and next 3 ingredients, and stir well. Sprinkle over squash mixture. Bake at 350° for 40 minutes or until thoroughly heated.
Yields 6 Servings | 1 cup each
CALORIES: 117 / PROTEIN 5.6 g / FAT 2.3 g / CARB 18.3 g

Better Blueberry Pancakes

  • ½ cup reduced-fat buttermilk
  • ½ cup whole grain oat flour
  • 1 large egg white, lightly beaten
  • ½ teaspoon baking soda
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon salt
  • ½ cup fresh or frozen (not thawed) blueberries
  • Sugar-free, low-calorie pancake syrup (optional)
  • 100% fruit orange marmalade spread (optional)
  1. Preheat the oven to 200°F. In a small mixing bowl, combine the buttermilk, flour, egg white, baking soda, vanilla, and salt. Whisk just until blended. Stir in the blueberries. Let stand for 10 minutes.
  2. Heat a large nonstick skillet over medium heat until it is hot enough for a spritz of water to sizzle on it.
  3. With an oven mitt, briefly remove the pan from the heat to mist lightly with cooking spray. Return the pan to the heat. Pour the batter in 1/8-cup dollops onto the skillet to form 3 or 4 pancakes. Cook for about 2 minutes, or until bubbles appear on the tops and the bottoms are golden brown. Flip. Cook for about 2 minutes, or until browned on the bottom.
  4. Transfer to an oven-proof plate. Cover with aluminum foil. Place in the oven to keep warm. With an oven mitt, briefly remove the pan from the heat to mist lightly with cooking spray. Return the pan to the heat. Repeat the procedure with the remaining batter to make 8 pancakes total.
  5. Place 4 pancakes on each of 2 serving plates. Serve immediately with I Can�t Believe It�s Not Butter® Spray and/or syrup or fruit spread, if desired.
Makes 2 servings; eight 3� pancakes.
Per serving: Each 4-pancake serving has: 140 calories, 8 g protein, 20 g carbohydrates, 3 g fat, <1 g saturated fat, trace polyunsaturated fat, trace monounsaturated fat, 5 mg cholesterol, 3 g fiber, 687 mg sodium.

Turkey Chili

  • 1 (20-ounce) package Ground Turkey
  • 1 cup coarsely chopped onion
  • 1 red bell pepper, cut into ¼-inch cubes
  • 2 cloves garlic, minced
  • 2 jalape�o peppers, seeded and minced (optional)
  • 1 tablespoon chili powder
  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoons ground coriander
  • ½ teaspoon dried oregano leaves
  • ½ teaspoon dried marjoram leaves
  • ½ teaspoon crushed red pepper flakes (optional)
  • ¼ teaspoon ground cinnamon
  • 2 (16-ounce) cans of low sodium whole tomatoes, drained and coarsely chopped
  • 1 (16-ounce) can black beans, drained and rinsed
  • 8 ounce tomato sauce
  • ¼ cup fresh cilantro, chopped
  • 4 tablespoons low fat shredded Cheddar cheese
  1. In a large stockpot, combine turkey, onion, red pepper, garlic, jalape�o peppers, chili powder, cumin, coriander, oregano, marjoram, red pepper flakes and cinnamon. Cook mixture over medium-high heat, stirring occasionally, until turkey is no longer pink.
  2. Stir in tomatoes and bring to a boil. Reduce heat and simmer uncovered for 5 minutes.
  3. Stir in beans and cilantro. Continue cooking for an additional 5 minutes. Serve topped with cheese.
  4. Makes about 10 cups. (1 cup per serving)
Nutritional Info Per Serving:
Calories 220; Fat calories 20; Total Fat g 2.5; Sat Fat g 0.5 Cholesterol mg 40; Sodium mg 190; Total Carb g 23; Fiber g 8

Smoked Sausage Breakfast Scramble

  • Olive oil spray
  • 4 ounces extra-lean fully cooked smoked turkey sausage or kielbasa, diced (5 grams fat or less per 2- ounce serving)
  • 1 cup finely chopped sweet onion
  • 2 teaspoons freshly minced garlic
  • 16 large egg whites
  • 1 cup chopped seeded tomato
  • Salt, to taste
  • Ground black pepper, to taste
  1. Spray a large, shallow microwave-safe bowl with spray. Add the egg whites and cover the bowl with plastic wrap. Set aside.
  2. Place a large nonstick skillet over medium-high heat. Lightly mist the skillet with the olive oil spray.
  3. Add the sausage or kielbasa, onion, and garlic and cook, stirring frequently, for 3 to 5 minutes, or until the sausage is heated through and the onion is tender but not browned.
  4. Meanwhile, spray a large, shallow microwave-safe bowl with the spray.
  5. Add the egg whites and cover the bowl with microwave-safe plastic wrap. Microwave on high for 1-½ minutes. Uncover the bowl and, using a fork, push the cooked portions of the whites into the middle of the bowl, letting the runny, uncooked parts run toward the outer edge.
  6. Re-cover the bowl and microwave in 30-second intervals until the egg whites are just a bit runny on top. Uncover, then using a fork, stir the whites to break into large "scrambled" pieces. By the time you scramble and stir them, the residual heat should have cooked away the runniness. If they are still undercooked, re-cover and continue cooking in 10-second intervals until just done (be careful not to overcook).
  7. Add the scrambled egg whites and the tomato to the sausage mixture. Stir well to slightly warm the tomatoes and incorporate the egg whites. Season with salt and pepper. Divide the scramble among 4 plates and serve.
  8. Makes 4 servings
Per serving: 141 calories, 19 g protein, 8 g carbohydrates, 3 g fat (1 g saturated), 20 mg cholesterol, 1 g fiber, 471 mg sodium

Enchilada Chicken

  • 4 (4-ounce) trimmed boneless, skinless chicken breasts
  • 2 teaspoons salt-free Mexican or Southwest seasoning (I used Mrs. Dash Southwest Chipotle)
  • Olive oil spray
  • 4 tablespoons medium, mild, or hot enchilada sauce
  • 2 ounces (1 cup) finely shredded Cabot's 75% Light Cheddar Cheese
  • 2 tablespoons finely chopped fresh cilantro
  1. Preheat the oven to 350°F.
  2. Season each chicken breast evenly on all sides with the seasoning. Place a large ovenproof nonstick skillet over high heat. When hot, lightly mist with the olive oil spray and add the chicken. Cook, turning once, for 1 to 2 minutes per side, or just until the chicken is golden brown on the outside.
  3. Remove the pan from the heat and top each chicken breast with 1 tablespoon of the enchilada sauce, followed by one-fourth of the cheese and one-fourth of the cilantro. Transfer the skillet to the oven and bake for 4 to 6 minutes, or until the chicken is no longer pink inside and the cheese is melted.
  4. Makes 4 servings
Per serving: 162 calories, 31 g protein, 1 g carbohydrates, 3 g fat (1 g saturated), 71 mg cholesterol, trace fiber, 230 mg sodium

Very Berry Smoothie

  • 1 cup frozen raspberries
  • 1 cup frozen blueberries
  • 1 cup frozen strawberries
  • ½ cup soy milk
  • 1 banana
  • ½ cup tofu (light silken)
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  1. In a blender, add all ingredients together. Blend until all ingredients are mixed and smooth.
  2. Split smoothie into 4 glasses.
  3. Serve with one slice of toasted whole wheat bread or whole wheat English muffin.
Per serving:
145 calories, 3 g. fat, 4 g. protein, 27 g. carbohydrates, 4 g. fiber

Pineapple Teriyaki Pork Chops
Makes 4 servings

  • Olive oil in a sprayer
  • 4 (4-ounce) trimmed boneless pork loin chops, about ¾" thick
  • 1 teaspoon garlic powder
  • Salt, to taste
  • Ground black pepper, to taste
  • 8 teaspoons honey teriyaki marinade and sauce (such as Ken's Steak House Marinade and Sauce)
  • 4 slices canned pineapple slices in juice, drained
  1. Preheat the broiler.
  2. Line a small baking sheet with aluminum foil and lightly spray the foil with olive oil.
  3. Lightly mist both sides of the chops with olive oil and season with the garlic powder, salt, and pepper. Place the chops, not touching, on the prepared baking sheet and broil about 3" from the heat for about 2 minutes (be sure to leave the oven door open a crack when broiling).
  4. Turn the chops and brush or spread 2 teaspoons of the teriyaki marinade evenly over the top of each. Top with pineapple slices.
  5. Broil for 3 to 5 minutes longer, or until the pineapple and glaze brown lightly and the pork is barely pink inside. Serve immediately.
Nutrition at a Glance
Per serving: 199 calories, 26 g protein, 13 g carbohydrates, 5 g fat (1 g saturated), 75 mg cholesterol, trace fiber, 234 mg sodium

Cottage Cheese Dip for Vegetables
Makes 26 servings (2 TBS per serving)

  • 2 (8 ounce) cartons low fat cottage cheese
  • 1 cup (4 ounce) shredded low fat process American cheese
  • 3 TBS plain unsweetened low fat yogurt
  • 2 TBS prepared horseradish
  • ½ teaspoon pepper
  • ¼ teaspoon salt
  • 2 TBS chopped green pepper
  • 2 TBS minced onion
  1. Mix all ingredients together and chill for at least one hour before serving.
  2. Serve with sticks of celery, carrots, cucumber, cherry tomatoes and?broccoli florets?for a gourmet crudite platter.
  3. Variation: Add salsa as a top layer or mix in with other ingredients for added flavor and color
Per Serving: 22 calories, trace fat, 1 g carbohydrate

Indian Chicken Salad Pockets
Makes 2 servings

  • 1½ tablespoons low-fat mayonnaise
  • 1 teaspoon lime juice, preferably fresh squeezed
  • ½ teaspoon curry paste
  • ¾ cup (4 ounces) chopped grilled chicken breast
  • 1½ tablespoons seeded, chopped cucumber
  • 1½ tablespoons chopped red onion
  • 1 whole-wheat pita (6½" diameter), cut in half
  • 2 leaves green leaf lettuce
  1. In a medium bowl, combine the mayonnaise, lime juice, and curry paste. Whisk to blend. Add the chicken, cucumber, and onion. Mix well.
  2. Spoon the mixture evenly into the pita halves. Add the lettuce. Serve your Indian chicken salad pockets immediately.
Nutrition at a Glance
Per serving: 186 calories, 20 g protein, 16 g carbohydrates, 5 g fat (1 g saturated), 48 mg cholesterol, 2 g fiber, 304 mg sodium

Breakfast Frittata
Serves 4

  • 2 cups baby spinach leaves or coarsely chopped flat- leaf spinach, rinsed
  • 1 tablespoon olive oil
  • 1 cup diced red onion
  • Pinch of salt
  • 3 ounces cremini or button mushrooms, trimmed and sliced (about 1 cup)
  • 1 small (about 3 ounces) russet potato, cut into ¼-inch cubes (about ½ cup)
  • ½ red bell pepper, cut into 1/4- inch cubes (about ¾ cup)
  • 4 large eggs
  • ½ cup crumbled low-fat feta cheese
  • 1 teaspoon chopped fresh oregano leaves
  • ¼ teaspoon ground black pepper
  1. Set a rack about 4 inches from the broiler and preheat the broiler to low.
  2. Heat an 8- to 10- inch cast-iron or other ovenproof (not nonstick) skillet over low heat. Add the spinach with the rinse water still clinging to the leaves (if the spinach is completely dry, add a tablespoon of water to the pan with the spinach). Cover and cook until the leaves have barely wilted, about 1 minute. Transfer to a colander and use tongs to squeeze out as much liquid as possible. Wipe the skillet clean.
  3. Add the olive oil to the cleaned skillet and heat over medium heat. Add the onion and salt and cook, stirring occasionally, until the onion is beginning to soften, about 2 minutes. Add the mushrooms and cook, stirring occasionally, until lightly browned, about 2 minutes. Stir in the potato and pepper, cover, and cook, stirring once or twice, until the potato is tender but still firm, another 5 to 7 minutes.
  4. Meanwhile, in a medium bowl, whisk the eggs until lightly beaten. Stir in the reserved spinach, the feta, oregano, and black pepper. When the potato mixture is cooked, evenly pour the egg mixture over it. Cook until the eggs are set around the edges, about 10 minutes.
  5. Place the skillet under the broiler for 1 to 2 minutes, until the top of the frittata is puffed and lightly browned. Serve hot.

  6. Broke Bean Soup
    Serves 10

    • 1 Tbsp olive oil
    • 1 large yellow or white onion, chopped
    • 1 Tbsp chopped garlic
    • 1 tsp ground cumin
    • 1 tsp chili powder
    • 1 tsp red pepper flakes (optional)
    • 1 can (28 oz) diced fire-roasted tomatoes
    • 3 cans (15.5 oz each) chickpeas (or kidney beans, black beans, white beans) rinsed and drained (or 4½ cups cooked beans)
    • 4 cups fat-free low-sodium chicken or vegetable broth
    • ¼ cup chopped cilantro
    • 3 cups fresh baby spinach leaves, chopped kale or Swiss chard?
    1. Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and saut? about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic.
    2. Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2 ? cups of broth and bring to a boil. Reduce to a simmer.
    3. Place remaining beans and broth in bowl of food processor or in blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.
    Per Serving: 160 calories, 8 g protein, 26 g carbohydrates, 7 g fiber, 3 g fat, 0 g saturated fat

    Banana Berry Sorbet
    Serves 3

    • 4 bananas
    • 2 cups mixed berries
    • ½ tsp. ground ginger
    1. Slice all the fruit into small pieces. Place in a large plastic bag; flatten and freeze overnight. Grind all ingredients together in a food processor. Serve immediately or place back in the freezer to harden until ready to serve, stirring occasionally.
    Per Serving: 86 calories, 1.1 g protein, 21.8 g carbohydrates, 3 g fiber, 0 g fat.

    Chicken or Pork Chili Verde
    4 servings

    • 1 dry chipotle chile
    • 1 tablespoon dry oregano
    • 8 skinned & boned chicken thighs or 2 pounds lean pork
    • 1 - 4 ounce can diced green chilis
    • 1 cup chicken broth
    • ½ cup cilantro, (more if you really like it)
    • 1 teaspoon ground cumin
    • 2 tablespoons lime juice
    • sugar, (as needed)
    • 1 pound tomatillo, fresh, peeled, quartered
    • 3 cloves minced garlic
    • 1 chopped onion
    1. Dump everything except cilantro, lime juice and sugar in a large saucepan.
    2. Bring to a boil and simmer gently for 40 minutes or until chicken is very tender and sauce is reduced (adding cilantro about 15 minutes before done).
    3. Add lime juice, taste and add sugar if sauce is too tart.
    4. Serve over rice or in burritos.
    Nutrition Facts
    Amount Per Serving: Calories 292 - Calories from Fat 107
    Percent Total Calories From: Fat 37%, Protein 38%, Carbohydrate 25%
    Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 3g, Cholesterol 90mg, Sodium 466mg, Total Carbohydrate 19g, Dietary Fiber 2g, Sugars 0g, Protein 28g, Vitamin A 3675 units, Vitamin C 102 units, Calcium 0 units, Iron 3 units

    Easy Frozen Yogurt Pops
    8 ounces of yogurt makes 3-4 popsicles

    • Low-fat yogurt in your favorite flavors (custard or blended types of yogurt work best)
    • Popsicle mold OR small paper cups and wooden sticks
    1. Fill the popsicle molds with yogurt. If you don't have molds, spoon the low-fat yogurt into paper cups and cover each cup with a piece of aluminum foil, crimping the edges.
    2. Pierce the center of the aluminum foil lightly with a sharp knife and insert a wooden stick in each cup.
    3. Freeze the molds or cups until solid.
    4. Unmold or unpeel the paper cup from the frozen yogurt and enjoy!

    Vegetable Pita Pizzas
    2 servings

    • 2 large whole wheat pita bread rounds
    • Nonstick cooking spray
    • 1/2 cup assorted fresh vegetables (such as small broccoli or cauliflower, red sweet pepper strips, sliced fresh mushrooms, and/or chopped carrot)
    • 1/4 cup pizza sauce
    • 1/4 cup (1 ounce) shredded low-fat mozzarella cheese
    1. Place pita rounds on a baking sheet. Bake in a 400?F oven for 5 minutes.
    2. Coat an unheated small nonstick skillet with nonstick cooking spray. Preheat over medium heat.
    3. Add the assorted vegetables; cook and stir until crisp-tender.
    4. Spread pizza sauce on pita bread rounds; sprinkle with cooked vegetables and cheese.
    5. Bake in 400?F oven for 8 to 10 minutes, or until light brown.
    Serve warm.

    Makes 1 1/4 cups

    • 1 cup cooked or canned chick peas
    • Juice from 1 lemon
    • ¼ cup tahini (sesame seed paste)
    • ½ teaspoon salt
    • 1 clove garlic, minced
    Directions: In a blender or food processor, mix together the chick peas, lemon juice, tahini, salt, and garlic.
    Serve as a dip with whole wheat pita bread or veggies for a healthy snack. To make a sandwich, spread on whole wheat bread and top with parsley, scallions, grated carrots, sprouts, chopped cucumber, tomatoes, or peppers.

    Carrots with Peanut Dipping Sauce

    • 3 tablespoons of peanut butter
    • 1 tablespoon of honey
    • A splash of soy sauce
    • A few drops of sesame oil
    • Water to smooth
    • Carrot sticks
    Mix everything but the carrot sticks together with a fork or whisk in a bowl. Add water as needed to thin mixture to a dipping consistency (all-natural peanut butter needs more; everyday brands need less).
    - Torn up cilantro, basil, a squeeze of lime juice or sliced green onion tops.
    - Try apple slices instead of carrots
    3 Servings - Great 3 pm snack!

    Orange Yogurt Smoothie
    250 calorie protein shake

    • 1 cup Orange Juice
    • ½ cup plain yogurt
    • ½ Tbs Flaxseed Oil
    Blend together orange juice, yogurt and oil in blender. Pour into glass and serve. I use hemp oil in order to get more beneficial omega 3s and 6s for the calories, but it wasn't an available option.
    Number of Servings: 1

    More coming soon...