Recipes: Entrees

almond crusted chickenAlmond Crusted Orange Chicken
1 orange
2 egg whites
¾ cup sliced almonds coarsely chopped
¼ tsp salt
¼ tsp freshly ground black pepper
¼ cup all-purpose flour
4 skinless chicken breasts, thinly sliced
cooking spray

1. Preheat the oven to 450°F.
2. Spray a baking sheet with cooking spray.
3. Finely zest the orange and set the zest aside.
4. In a shallow bowl, whisk the egg white until slightly frothy. In a separate shallow bowl, combine orange zest, almonds, salt and pepper.
5. Put the flour on a large plate.
6. Dip the chicken breast first in the flour, then into the egg whites, and then into the almond mixture.
7. Place the chicken breast on the baking sheet and spray the top with cooking spray. Bake for 6 minutes. Turn and bake for 6 minutes more until the chicken is cooked through.


Olive-Tapenade-and-Hummus-Stuffed-Pita-5Hummus and Vegetable Stuffed Pita
1 whole wheat pita bread, halved
½ cup hummus
1/3 cup baby spinach
½ cup shredded carrots

Spread the hummus inside the pita half. Fill with spinach and carrots and serve.
Yield: 1 serving
Nutrition information per serving: 210 calories, 8 g fat, 1 g saturated fat, 410 mg sodium, 29 g carbohydrate, 7 g fiber, 9 g protein


Skillet Salmon with Parmesan Potatoessalmon-parmesan-potatoes-400x400
1 (6 ounce) salmon fillet (about 1-inch thick)
Cooking spray
2 medium potatoes
4 tablespoons grated Parmesan cheese
2 cups mixed salad greens
1 cup chopped tomatoes
2 tablespoons low-fat balsamic vinaigrette
1 lemon
Salt and pepper to taste
1. Heat a nonstick skillet or grill pan over medium-high heat. Coat fish with cooking spray. Add fish to pan, and cook 6 minutes on each side or until fish flakes easily when tested with a fork.
2. While fish cooks, pierce potatoes with a fork; arrange in a circle on paper towels in a microwave oven. Microwave on HIGH 8 to 10 minutes, rearranging potatoes after 5 minutes. Let stand 5 minutes.
3. Cut cooked potatoes in half, and sprinkle with salt, pepper, and cheese. (Remember to cut down on sodium, limit how much salt is added here).
4. Combine greens, tomatoes, and vinaigrette in a bowl; toss gently.
5. Cut lemon in half, and squeeze lemon juice over fish. Serve with potatoes and salad.
Makes 2 servings (3 oz. salmon, 2 potato halves, and 1 ½ cups salad)Nutrition Facts: 410 calories, 12 g fat, 3.5 g saturated fat, 30 g protein, 49 g carbohydrates, 7 g fiber, 800 mg sodium


Cobb Egg Saladcobb egg salad
3 Tbsp nonfat plain yogurt
3 Tbsp low-fat mayonnaise
1/4 tsp garlic powder
1/4 tsp freshly ground pepper
1/8 tsp salt
8 hard-boiled eggs
1 ripe avocado, cubed
2 slices bacon, cooked and crumbled
1/4 cup crumbled blue cheese

1. Combine yogurt, mayonnaise, garlic powder, pepper and salt in a medium bowl.
2. Halve eggs and discard 4 of the yolks. Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in avocado, bacon and blue cheese.

Source: EatingWell
Yield: 4 servings
Serving size: 3/4 cup
Nutrition information per serving: 257 calories, 18 g fat, 5 g saturated fat, 9 g carbohydrate, 15 g protein, 3 g fiber, 515 mg sodium


Black Bean Quesadillas
1 (15 ounce) can black beans, rinsed
1/2 cup shredded Monterey Jack cheese
1/2 cup prepared fresh salsa
4 whole-wheat tortillas
2 tsp canola oil
1 ripe avocado

1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. fold tortillas in half, pressing gently to flatten.
2. Heat 1 tsp oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2-4 minutes. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 tsp oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Source: EatingWell
Yield: 4 servings
Nutrition information per serving: 377 calories, 16 g fat, 5 g saturated fat, 46 g carbohydrates, 13 g protein, 10 g fiber, 679 mg sodium


Chicken Waldorf Salad
1/3 cup low-fat mayonnaise
1/3 cup nonfat or low-fat plain yogurt
2 tsp lemon juice
1/4 tsp salt
3 cups chopped cooked chicken breast
1 medium red apple, diced
1 cup halved red or green grapes
1 cup sliced celery
1/2 cup chopped walnuts

Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apples, grapes, celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts.

Source: EatingWell
Yield: 4 servings
Serving Size: 1 1/2 cups
Nutrition information per serving: 356 calories, 16 g fat, 2 g saturated fat, 23 g carbohydrates, 31 g protein, 3 g fiber, 408 mg sodium


Southwestern Cheese PaniniSouthwestern_cheese_panini
4 ounces shredded sharp Cheddar cheese
1 cup shredded zucchini
1/2 cup shredded carrot
1/4 cup finely chopped red onion
1/4 cup prepared salsa
1 Tbsp chopped pickled jalapeno pepper
8 slices whole-wheat bread
2 tsp canola oil

1. Have four 15-ounce cans and a medium skillet ready by the stove.
2. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeno in a medium bowl. Divide among 4 slices of bread and top with the remaining bread.
3. Heat 1 tsp canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weight it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1-3 minutes more. Repeat with another 1 tsp oil and the remaining panini.

Source: EatingWell
Yield: 4 servings
Nutrition information per serving: 331 calories, 14 g fat, 5 g saturated fat, 37 g carbohydrate, 16 g protein, 5 g fiber, 523 mg sodium


Caprese Wraps with ChickenCaprese-Chicken-Wraps-049-533x800
2 Tbsp olive oil
2 Tbsp white wine vinegar
1/4 tsp kosher salt
1/4 tsp black pepper
4 cups chopped hearts of romaine lettuce
1 1/2 cups shredded skinless, boneless rotisserie chicken breast
3/4 cup fresh mozzarella cheese, chopped
1/2 cup fresh bail leaves, torn
1 pint cherry tomatoes, quartered
Cooking spray
4 multigrain flatbreads
1 large garlic clove, halved

1. Combine first 4 ingredients in a large bowl, stirring with a whisk. Add lettuce and next 4 ingredients (through tomatoes), tossing to coat.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spary. Working with 1 flatbread at a time, cook bread 1 minute on each side or until toasted. Rub 1 side of each flatbread with cut sides of garlic. Arrange 1 1/2 cups chicken mixture in the center of each flatbread; roll up.

Yield: 4 servings
Nutrition information per serving: 328 calories, 16 g fat, 5 g saturated fat, 30 g protein, 22 g carbohydrate, 10 g fiber, 573 mg sodium


Herbed Chicken Salad Sandwichesherbed chicken salad sandwich
1 Tbsp finely chopped fresh tarragon
3 Tbsp canola mayonnaise
3 Tbsp 2% plain Greek yogurt
1 Tbsp fresh lemon juice
1/8 tsp kosher salt
2 cups chopped skinless, boneless, rotisserie chicken breast
1/4 cup minced sweet onion
8 sliced rye sandwich bread
4 red leaf lettuce leaves
1 cup microgreens or arugula

Prepare the first 5 ingredients in a large bowl. Stir in chicken and onion. Top each of the 4 bread slices with 1 lettuce leaf, 1/2 packed cup chicken salad, 1/4 cup microgreens, and 1 bread slice

Yield: 4 servings
Nutrition information per serving: Calories 382, Fat 9 g, Saturated fat 1 g, Protein 30 g, Carbohydrate 43 g, Fiber 5 g, Sodium 745 mg
Source: Cooking Light


Tomato and Asparagus CarbonaraTomatoAsparagusCarbonara
3 quarts water
1 Tbsp extra-virgin olive oil
1 pound diagonally cut trimmed asparagus
3 garlic cloves, minced
1 pint cherry tomatoes, halved
2 ounces, pecorino Romano cheese, finely grated
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1 large egg
8 ounces uncooked penne pasta
1/4 cup fresh basil leaves

1. Bring 3 quarts water to boil in a Dutch oven.
2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add asparagus; sauté 3 1/2 minutes. Add garlic; sauté for 1 minute. Add tomatoes; cook for 5 minutes or until tomatoes are tender.
3. Combine cheese, salt, pepper, and egg in a large bowl, stirring with a whisk.
4. Add pasta to boiling water; cook 10 minutes or until al dente. Drain and toss pasta immediately with egg mixture. Add tomato mixture, tossing until sauce thickens. Divide pasta equally among 4 bowls. Sprinkle each serving with 1 Tbsp basil. Serve immediately.

Yield: 4 servings
Nutrition information per serving: 335 calories, 9 g fat, 3 g saturated fat, 15 g protein, 51 g carbohydrate, 5 g fiber, 447 mg sodium
Source: Cooking Light


Chipotle Bean Burritoschipotle bean
1 Tbsp canola oil
1 garlic clove, minced
1/2 tsp chipotle chili powder
1/4 tsp salt
1/3 cup water
15 ounce can black beans, drained
15 ounce can kidney beans, drained
3 Tbsp fresh salsa
6 (10 inch) flour tortillas
1 cup shredded reduced-fat Mexican blend cheese
1 1/2 cups chopped plum tomato
1 1/2 cups shredded romaine lettuce
6 Tbsp thinly sliced green onions
6 Tbsp light sour cream

1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chili powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with fork.
2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 Tbsp cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 Tbsp onions, and 1 Tbsp sour cream; roll up.

Yield: 6 servings
Nutrition information per serving: 361 calories, 10 g fat, 4 g saturated fat, 17 g protein, 52 g carbohydrate, 11 g fiber, 735 mg sodium
Source: Cooking Light


Peanut-Sauced Chicken Pitas
1 cup shredded skinless, boneless rotisserie chicken
1/3 cup thinly sliced green beans
2 Tbsp thin red bell pepper strips
2 Tbsp peanut satay sauce
1/8 tsp kosher salt
1 tsp chili paste with garlic (optional)
1 (6-inch) whole-wheat pita, cut in half
1/2 cup fresh mung bean sprouts, rinsed, drained, and patted dry
2 Tbsp diagonally-cut carrot
2 Tbsp chopped fresh cilantro

Combine the first 5 ingredients, tossing well to coat. Stir in chili paste, if desired. Fill each pita half with about 1/2 cup chicken mixture, 1/4 cup bean sprouts, 1 Tbsp carrot, and 1 Tbsp cilantro

Yield: 2 servings
Nutrition information per serving: 275 calories, 10 g fat, 2 g saturated fat, 21 g protein, 26 g carbohydrate, 4 g fiber, 620 mg sodium
Source: Cooking Light


Feta-Basil Sandwichesfeta basil sandwich
1 cup crumbled feta cheese
1/4 cup chopped fresh basil
1/4 cup fat-free mayonnaise
1/4 tsp freshly ground black pepper
8 slices firm white bread, toasted
8 slices tomato

Combine first 4 ingredients, tossing with a fork until well combined. Spread about 2 1/2 Tbsp cheese mixture onto each of 4 bread slices; top each sandwich with 2 tomato slices and 1 bread slice.

Yield: 4 servings
Nutrition information per serving: Calories 313, Fat: 10 g, Saturated fat: 4 g, Protein: 14 g, Carbohydrate: 45 g, Sodium: 954 mg


Mediterranean Chicken Salad Pitas
1 cup plain whole-milk Greek yogurt
2 Tbsp lemon juice
1/2 tsp ground cumin
1/4 tsp crushed red pepper
3 cups chopped cooked chicken
1 cup chopped red bell pepper
1/2 cup chopped pitted green olives
1/2 cup diced red onion
1/4 cup chopped fresh cilantro
1 (15 ounce) can no-salt-added chickpeas, rinsed and drained
6 (6 inch) whole what pitas, cut in half
12 Bibb lettuce leaves
6 (1/8 inch thick) slices tomato, cut in half

Combine first 4 ingredients in a small bowl; set aside. Combine chicken and next 5 ingredients (through chickpeas)  in a large bowl. Add yogurt mixture to chicken mixture; toss gently to coat. Line each pita half with 1 lettuce leaf and 1 tomato piece; add 1/2 cup chicken mixture to each pita half.

Yield: 6 servings
Serving Size: 2 stuffed pita halves
Nutrition facts per serving: 404 calories, 10 g fat, 4 g saturated fat, 34 g protein, 46 g carbohydrate, 6 g fiber, 575 mg sodium

Source: Cooking Light


Grilled Veggie Hummus Wrapsgrilled-veggie-hummus-wraps-m
4 slices red onion
1 red bell pepper, seeded and quartered
1 (12 ounce) eggplant, cut into 1/2 inch-thick pieces
2 Tbsp olive oil, divided
1/4 cup chopped fresh flat-leaf parsley
1.8 tsp kosher salt
1 (8 ounce) container plain hummus
4 (1.9 ounce) whole-grain flatbreads
1/2 cup crumbled feta cheese

1. Heat a large grill pan over medium-high heat. Brush onion, bell pepper, and eggplant with 1 Tbsp oil. Add onion and bell pepper to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan; coarsely chop vegetables. Combine vegetables, remaining 1 Tbsp oil, parsley, and salt; toss to combine.

2. Spread 1/4 cup hummus over each flatbread, leaving a 1/2 inch border around edges. Divide vegetables over each flatbread; top each serving with 2 Tbsp cheese. Roll up wraps, and cut diagonally in half.

Yield: 4 servings
Nutrition information per serving: 356 calories, 23 g fat, 3 g saturated fat, 17 g protein, 35 g carbohydrate, 15 g fiber, 788 mg sodium

Source: Cooking Light


Amazing African Sweet Potato Stew

1 Tbsp olive oil
2 yellow onions, peeled and chopped
4 minced garlic cloves
2 red bell peppers, seeded and chopped
4 sweet potatoes, peeled, cut into 1/2-inch squares
2 (15 ounce) cans Great Northern beans, drained and rinsed
1 (15 ounce) can diced tomatoes
6 cups vegetable broth
1 Tbsp brown sugar
2 tsp fresh grated ginger
2 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp allspice
1 1/2 tsp ground cinnamon
1/4 cup peanut butter
1 Tbsp cilantro, chopped
Red pepper flakes

In a large sauté pan, warm the olive oil over moderate heat. Add the onions and sauté for 5 minutes. Add the garlic, bell peppers, sweet potatoes, beans, tomatoes, broth, brown sugar, fresh ginger, cumin, salt, pepper, allspice, cinnamon, and peanut butter, and bring to a boil.

Reduce heat to low and simmer until vegetables are soft, about 30 minutes. Serve with cilantro and red pepper flakes.

Yield: 8 servings
Nutrition information per serving: 468 calories, 10 g fat, 39 g carbohydrates, 31 g protein

Source: the 2014 Healthy Lunchtime Challenge


Chicken and White Bean Soup

2 Tbsp olive oil
2 small onion, peeled and diced
1 small parsnip, peeled and chopped
1/2 cup chopped green beans
1 carrot, peeled and chopped
1 quart low-sodium chicken broth
1/2 cup cooked quinoa
1 cup chopped asparagus
8 ounces canned white beans, rinsed
2 cups skinless, boneless cooked chicken, chopped
1/4 tsp salt
1/4 tsp pepper

In a large pot, warm the olive oil over medium-high heat. Sauté the onion for 4 minutes or until soft. Add parsnips, green beans, and carrots, and continue to cook for 5 minutes, stirring occasionally. Add chicken broth, bring to a boil and then add quinoa. Cover and simmer for 10 minutes. Add asparagus, white beans, and chicken, season with salt and pepper, and cook for 5 minutes more, or until the chicken is heated through.

Yield: 4 servings
Nutrition information per serving: 371 calories, 13 g fat, 29 g carbohydrates, 32 g protein

Source: The 2014 Healthy Lunchtime Challenge


Amazing Chicken Tortilla Souptortilla-soup-horiz-1600

2 Tbsp olive oil
1 medium onion, peeled and diced
2 Tbsp minced fresh garlic
2 Tbsp chili powder
1 Tbsp ground cumin
4 oven-roasted chicken breasts, cubed
4 (14.5 ounce) cans diced tomatoes
2 (15 ounce) cans black beans, drained and rinsed
1 (15 ounce) can sweet corn, drained
2 (15 ounce) cans low-sodium chicken broth
Garnish: 2 tomatoes, diced; low-fat shredded cheese; low-fat sour cream or Mexican crema; tortilla chips, avocado

In a heavy stock pot, warm the olive oil. Add the onion and sauté over medium heat until soft, about 3 minutes. Add the garlic and sauté for 1 minute, then add the chili powder, cumin, and chicken to the pot.

Cook for 4 minutes, then add the canned tomatoes, black beans, corn and chicken stock. Bring to a boil, then turn down the heat to low. Simmer for 30 minutes. Serve in bowls with the garnishes of your choice.

Yield: 8 servings
Nutrition information per serving: 427 calories, 8 g fat, 46 g carbohydrates, 29 g protein

Source: The 2014 Healthy Lunchtime Challenge


Poached Salmon with Creamy Piccata Sauce
1 pound center-cut salmon fillet, cut into 4 portions
1 cup dry white wine
2 tsp extra-virgin olive oil
1 large shallot, minced
2 Tbsp. lemon juice
2 tsp capers, rinsed
¼ cup reduced-fat sour cream
¼ tsp salt
1 Tbsp. chopped fresh dill

1. Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.

Yield: 4 servings
Nutrition Facts per serving:321 calories, 18 g fat (4 g saturated fat), 62 mg cholesterol, 5 g carbohydrates, 24 g protein, 0 g fiber, 321 mg sodium
Recipe Source:


Red Zone Chili chili-con-carne.s600x60011.htm

• 2 cans crushed tomatoes
• 2 tbsp chili powder
• 1 tsp cumin
• 1 tsp oregano
• Salt and pepper to taste
• 1/2 tsp creole seasoning
• 1 can white kidney beans
• 1 can red kidney beans
• 1 can black beans
• 1/2 regular-size can vegetable stock
1. Rinse beans before adding to pot. Add all ingredients into a large soup pot and let simmer on medium for 30 minutes to let flavors meld.
2. Serve with low-fat shredded cheese and sour cream on the top.

Yield: 4 servings
Nutrition Information: 261 calories, 2 g fat, 1481 mg sodium, 48 g carbohydrates, 10 g fiber

*Tip: To help reduce the sodium in this recipe, look for low sodium tomatoes, beans, creole seasoning, and vegetable stock. *


Mo-Rockin’ Monday Special


1 (10-ounce) box quick couscous
1 tablespoon olive oil
½ onion, peeled and minced
½ teaspoon minced garlic
1 (12-ounce) package ground veggie soy crumbles
½ teaspoon chili powder
½ teaspoon salt
¼ teaspoon cinnamon
¼ teaspoon cumin
¼ teaspoon ground ginger
¼ teaspoon ground cloves (optional)
2 cups shredded carrots
1 can chickpeas, drained
1 cup chopped dried apricots,
or dates or golden raisins
1 (5-ounce) bag baby spinach
About 8 romaine lettuce leaves, for serving


Prepare couscous according to directions on box. Fluff with fork, cover, and set aside.

In a large skillet warm the olive oil over moderate heat. Add the onions and garlic and sauté until soft, about 3 minutes. Add veggie crumbles and heat until
warmed, about 3 minutes. Add chili powder, salt, cinnamon, cumin, ground ginger, and ground cloves and thoroughly combine. Add carrots, chickpeas, and
dried fruit to skillet and stir until warmed through, about 5 minutes.

Put into large bowl and add couscous and spinach. Serve with romaine leaves for scooping and eating the Mo-Rockin’ meal!

Yield: 4-6 servings
Nutrition facts per serving: 393 calories, 15 g fat, 43 g carbohydrate, 15 g protein

Source: Source: The 2014 Healthy Lunchtime Challenge Cookbook


Grillin’ Out, Veggie Style


For the Black Bean Burgers:
2 tablespoons olive oil
½ onion, peeled and chopped
2 garlic cloves, peeled and minced
1 (15-ounce) can black beans,
rinsed and drained
1 teaspoon chili powder
Pinch salt and pepper
1/3 cup cilantro
½ cup whole-wheat breadcrumbs
2 eggs whites
5 whole-wheat buns

For the Carrot Salad:
2 pounds carrots, peeled
and shredded
2 cups peeled fresh pineapple
chunks, chopped
¾ cup raisins
1 tablespoon honey
¼ cup low-fat plain Greek yogurt

For the Avocado Spread:
1 avocado
1 lime (zest and juice)
Pinch of salt

Make the Black Bean Burgers: In a small sauté pan, warm the olive oil. Add the onions and garlic and cook for 3 minutes, or until the onion is soft. Add the
beans, chili powder, salt and pepper, and cilantro. Let cool for 5 minutes, then place in a food processor. Pulse about 5 times, or until coarsely chopped. Pour
into a bowl and add the breadcrumbs and egg whites and combine thoroughly. Let sit in the refrigerator for 30 minutes.

Make the Carrot Salad: In a large bowl, combine carrots, pineapple, and raisins. In a separate small bowl, stir honey and yogurt until blended. Toss with salad.
Let sit for 30 minutes.

Preheat the grill. Shape the burger mix into 5 patties and grill on grill topper/ basket until cooked through and crispy on each side, about 5 minutes per side.

Make the Avocado Spread: Blend avocado and zest and juice of one lime with salt to taste in a food processor until smooth, about 30 seconds. Spread over
Black Bean Burgers and serve with Carrot Salad.

Yield: 5 servings
Nutrition facts per serving: 393 calories, 15 g fat, 43 g carbohydrate, 15 g protein

Source: The 2014 Healthy Lunchtime Challenge Cookbook




For the Salmon:
1 pound wild Alaskan salmon
½ lemon
1 clove garlic, peeled and minced
1 inch fresh ginger, peeled and grated
¼ cup maple syrup
1 tablespoon low-sodium soy sauce
¼ cup chopped pecans

For the Quinoa:
1 cup quinoa
1 cup carrots, peeled and chopped
1 cup peas

Preheat oven to 400°F. Place the salmon in a baking dish skin-side down.
Squeeze the lemon juice onto the salmon. In a small bowl, mix together garlic,
ginger, maple syrup, and soy sauce. Pour the mixture over the salmon. Marinate
in the refrigerator for 20 minutes.

While salmon is marinating, prepare the quinoa: In a small saucepan, boil 2 cups
of water over high heat. Add the quinoa, carrots, and peas and reduce the heat
to low, and cover. Cook for 15 minutes or until quinoa and carrots are tender.
Sprinkle pecans over the salmon and bake uncovered for 15 to 20 minutes or
until its golden and flaky towards the edges.

Yield: 6 servings
Nutrition Facts per serving: 357 calories, 15 g fat, 34 g carbohydrates, 22 g protein

Source: The 2014 Healthy Lunchtime Challenge Cookbook


Squash, Chickpea & Red Lentil Stew
-3/4 cup dried chickpeas
-2 ½ pounds kabocha squash or butternut squash, peeled, seeded, and cut into ½ inch pieces
-2 large carrots, peeled and cut into ½ inch pieces
-1 large onion, chopped
-1 cup red lentils
-4 cups vegetable broth
-2 Tbsp tomato paste
-1 Tbsp minced, peeled fresh ginger
-1 ½ tsp ground cumin
-1 tsp salt
-1/4 tsp saffron
-1/4 tsp freshly ground pepper
-1/4 cup lime juice
-1/2 cup chopped, roasted unsalted peanuts
-1/4 cup packed fresh cilantro leaves, chopped

Soak chickpeas in enough cold water to cover them by2 inches for 6 hours overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour). Drain when ready to use.
Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6 quart slow cooker.
Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 ½ hours.
Stir in lime juice. Serve sprinkled with peanuts and cilantro.

Per serving: 294 calories, 7 g fat (Saturated 1 g), 0 mg cholesterol, 48 g carbohydrate, 14 g protein, 11 g fiber, 578 mg sodium
Prep: 8 hours
Yield: 8 servings

Source: Dean Health Holiday Holdout


Grilled Tilapia with Mango Salsamaple-glazed-salmon
2/3 cup extra-virgin olive oil
2 tablespoons lemon juice
2 tablespoons minced fresh parsley
2 cloves garlic, minced
2 teaspoons dried basil
2 teaspoons ground black pepper
4 tilapia fillets
2 large ripe mangoes, peeled, pitted, and diced
1 red bell pepper, diced
¼ cup minced red onion
2 tablespoons fresh cilantro
2 jalapeno peppers, seeded and minced
¼ cup lime juice
2 tablespoons lemon juice
Black pepper to taste


Whisk together 2/3 cup extra-virgin olive oil, 2 tablespoons lemon juice, parsley, garlic, basil, 2 teaspoons black pepper in a bowl and pour into a re-sealable plastic bag.  Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag.  Marinate in the refrigerator for 1 hour.  Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl.  Add ¼ cup lime juice and 2 tablespoons lemon juice and toss well.  Season with black pepper to taste. Refrigerate the salsa until ready to serve.  Preheat grill to medium-high heat and lightly oil grate.  Remove tilapia from marinade and shake off excess.  Discard the remaining marinade.  Grill the fillets until the fish is no longer translucent in the center and flakes easily with a fork, 3-4 minutes per side, depending on thickness of the fillets.  Serve the tilapia topped with mango salsa.

Yield: 4 servings


Indian-Spiced Turkey Burgers Turkey-Burger-01
1 1/3 large limes
1/ 4 cup plain nonfat Greek yogurt
2/3 tablespoon olive oil
1 1/3 teaspoons ground ginger
2/3 teaspoon ground cumin
2/3 teaspoon ground coriander
1 clove garlic minced
1 lb ground turkey


From 1 lime, grate 1 teaspoon of peel and squeeze 1 tablespoon juice into a large bowl.  Cut the remaining lime into wedges and reserve for squeezing juice over cooked burgers.  In the large bowl containing the lime peel and juice, blend in yogurt, oil, ginger, cumin, coriander, and garlic.  Divide ground turkey into 4 burgers.  Just before grilling, add turkey burger to the bowl and coat with yogurt mixture.  Do not marinate burgers in yogurt mixture because texture may become altered.  Place turkey burgers on grill over medium heat until done.  Serve with lime wedges.  You may choose to serve burgers alone or on a whole wheat bun.

Yield: 4 servings


Spinach Pie

1/3 cup olive oil, divided
2 cups minced onion (about 1 large)
5 (9-ounce) packages fresh spinach
1/2 cup golden raisins
2 cups (8 ounces) crumbled goat cheese
1/3 cup pine nuts, toasted
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
12 sheets frozen phyllo dough, thawed
Cooking spray

1. Preheat oven to 400°.
2. Heat 3 tablespoons oil in a large Dutch oven over medium heat. Add onion to pan; cook 5 minutes or until browned, stirring occasionally. Add spinach, 1 bag at a time; cook 3 minutes or until spinach wilts, stirring frequently. Simmer spinach mixture 40 minutes or until liquid evaporates. Stir in raisins. Remove from heat; cool completely. Stir in cheese, nuts, salt, and pepper.
3. Press 1 phyllo sheet into bottom and up sides of a 13 x 9–inch baking dish coated with cooking spray (cover remaining dough to keep from drying); lightly coat phyllo with cooking spray. Repeat procedure with 7 phyllo sheets. Spread spinach mixture in an even layer onto phyllo. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying); lightly brush with 1 1/2 teaspoons oil. Repeat procedure with the remaining 3 phyllo sheets and the remaining 1 1/2 tablespoons oil. Place phyllo layer over spinach mixture; tuck in sides to enclose spinach fully. Bake at 400° for 30 minutes. Remove from oven; let stand 15 minutes.

Nutrition Information: Calories 363, Fat 22 g, Saturated fat 7 g, Protein 15 g, Carbohydrate 32 g, Fiber 6 g, Cholesterol 13 mg, Sodium 480 mg


Salmon with Orange and Soy Glaze

1 tablespoon grated orange rind
1 cup fresh orange juice
6 tablespoons low-sodium soy sauce
1/4 cup rice vinegar
1 tablespoon canola oil
1 tablespoon honey
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
3 (1/4-inch) slices peeled fresh ginger
6 (6-ounce) skinless salmon fillets (about 1/2 inch thick)
1 tablespoon water
1/2 teaspoon cornstarch
2 oranges, peeled and separated into sections
Cooking spray
2 tablespoons green onion strips

1. Preheat broiler.
2. Combine first 9 ingredients in a large zip-top plastic bag. Add salmon to bag; seal. Marinate in refrigerator 1 hour, turning occasionally. Remove salmon from bag, reserving marinade. Strain marinade through a sieve into a bowl; discard solids. Place marinade in a small saucepan over high heat. Bring to a boil; cook until reduced to 1 cup (about 6 minutes). Combine 1 tablespoon water and cornstarch in a small bowl, stirring with a whisk. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Add orange sections; cook 30 seconds. Set aside; keep warm.
3. Place salmon on a broiler pan coated with cooking spray; broil 8 minutes or until desired degree of doneness. Serve with sauce. Sprinkle with green onion strips.

Nutrition Information: Calories 320 , Fat 13 g, Saturated fat 2 g, Protein 35 g, Carbohydrate 13 g, Fiber 1 g, Cholesterol 94 mg, Sodium 467 mg


Coq Au Vincoq-au-vin

6 chicken breasts
1/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper, divided
1 cup finely chopped onion
1/2 cup finely chopped celery
1/2 cup finely chopped carrot
1 teaspoon finely chopped fresh thyme
4 garlic cloves, minced
2 bay leaves
1 tablespoon tomato paste
1 (750-milliliter) bottle red wine
2 cups fat-free, lower-sodium chicken broth
3 tablespoon extra-virgin olive oil
8 ounces button mushrooms, quartered
6 ounces frozen pearl onions
1/4 cup chopped fresh flat-leaf parsley

1. Sprinkle chicken with salt and 1/4 teaspoon pepper. Add chicken to 2 Tbsp olive oil in pan; cook 5 minutes on each side or until browned. Remove chicken from pan.
2. Add onion and next 5 ingredients (through bay leaves); cook 5 minutes. Add tomato paste; cook 1 minute. Stir in wine; bring to a boil. Cook 10 minutes or until reduced by half, stirring occasionally. Return chicken to pan. Add broth; bring to a simmer. Cover and simmer 35 minutes or until chicken is done, turning after 20 minutes. Remove chicken from pan; cover.
3. Heat a large heavy skillet over medium heat. Add olive oil to pan, and swirl to coat. Add button mushrooms and pearl onions; sprinkle with remaining 1/4 teaspoon pepper. Cook for 10 minutes or until golden, stirring occasionally. Remove from heat.
4. Place chicken cooking liquid over medium-high heat; bring to a boil. Cook until reduced by half (about 10 minutes). Discard bay leaves. Stir in mushroom mixture. Return chicken to pan; simmer 5 minutes or until heated. Sprinkle with parsley

Nutrition Information: Calories 319, Fat 13  g, Saturated fat 4 g, Protein 34 g, Carbohydrate 16 g, Fiber 3 g, Cholesterol 115 mg, Sodium 727 mg


Marsala-Glazed Ham

Per serving (3 ounces): Calories 172, Fat 9.4 g (Saturated 3.5 g), Cholesterol 46 mg, Sodium 913 mg, Carbohydrate 6.6 g, Fiber 0.3 g, Protein 12.4 g

-1 ¼ cups sweet Marsala or Madeira
-½ cup packed brown sugar
-1 Tablespoon ground coriander
-1/2 teaspoon ground allspice
-1 (10 pound) bone in 33% less sodium smoked, fully cooked ham half
-20 whole cloves
-Cooking spray

Directions: Preheat oven to 350°F. Combine first 4 ingredients in a small saucepan; bring to a boil. Reduce heat, and simmer until Marsala mixture is reduced to 2/3 cup (about 8 minutes). Remove from heat.
Trim fat and rind from ham. Score outside of ham in a diamond pattern; stud with cloves. Place ham on a broiler pan coated with cooking spray. Brush ham with ¼ cup Marsala mixture. Bake at 350°F for 1 hour. Baste with ¼ cup Marsala mixture; bake an additional 1 ½ hours or until thermometer registers 140°F. Baste with remaining Marsala mixture, and bake an additional 10 minutes. Remove from oven; let stand 15 minutes before slicing.

-Adapted from Dean Health Holiday Holdout


Classic Roast Turkey and Gravy

1 (12 pound) fresh or frozen turkey, thawed
3 tablespoons butter, softened
2 tablespoons finely chopped fresh sage
1 tablespoon chopped fresh thyme
1 ¾ teaspoons kosher salt, divided
1 teaspoon dried marjoram
¾ teaspoon freshly ground black pepper, divided
2 ½ cups coarsely chopped onion (about 1 medium)
1 cup coarsely chopped celery (about 2 stalks)
1 medium bunch fresh sage leaves (about ¼ ounce)
Cooking spray
4 cups turkey broth, divided
3 tablespoons cornstarch
3 tablespoons water

Directions: Preheat oven to 425°F. Remove giblets and neck from turkey. Pat turkey dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks, gently pushing between skin and meat. Lift wing tips up and over back; tuck under turkey.
Combine butter, chopped sage, thyme, 1 ¼ teaspoons salt, marjoram, and ½ teaspoon pepper; rub mixture under loosened skin and over the breast and drumsticks. Place onion, celery, and sage leaves in turkey cavity; tie legs together with kitchen string. Let stand at room temperature for 30 minutes Place turkey, breast side up, on the rack of a roasting pan coated with cooking spray. Pour 2 cups turkey broth in bottom of pan; place rack in pan. Bake turkey at 425°F for 30 minutes. Reduce heat to 325°F (do not remove turkey from oven). Bake at 325°F for an additional 1 hour and 45 minutes or until a thermometer inserted into meaty part of thigh registers 165°F. Remove turkey from pan; cover loosely with foil. Let turkey stand 20 minutes. Discard skin.
Place a large zip-top plastic bag inside a 4 cup glass measure. Pour dripping through a fine sieve into bag. Let stand 10 minutes (fat will rise to the top). Seal bag, carefully snip off one bottom corner of bag. Drain drippings into a medium bowl, stopping before fat layer reaches opening; discard fat. Add 2 cups turkey broth to drippings to equal 3 cups. Combine cornstarch and 3 tablespoons water in a small bowl, stirring with a whisk. Bring broth mixture to a boil; stir in cornstarch mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thickened, stirring frequently. Stir in remaining ½ teaspoons salt and remaining ¼ teaspoon pepper. Serve gravy with turkey.

Per serving (about 6 ounces turkey and ¼ cup gravy): Calories: 292, fat 7.5 g (saturated 3.3 g), cholesterol 175 mg, sodium 410 mg, carbohydrate 2.1 g, fiber 0.1 g, protein 50.6 g
Yield: 12 servings

-Adapted from Dean Health Holiday Holdout


Grilled Chicken with Pesto & Marinated Tomatoesgrilled chicken

4 skinless, boneless chicken breasts
2/3 cup basil pesto
Juice from ½ lemon
4 ripe plum tomatoes, cored
3 tablespoons extra virgin olive oil
2 teaspoons red wine vinegar
1 clove garlic, minced
1 generous teaspoon of Dijon mustard
2 tablespoons chopped fresh basil
Freshly ground black pepper


Heat grill to high.  Combine pesto with lemon juice and pour over the chicken in a nonreactive dish.  Rub mixture into chicken and set aside.  Slice up tomatoes and place in a bowl.  In another bowl, combine oil, vinegar, garlic, mustard, basil, remaining 1 tablespoon lemon juice, and black pepper.  Pour mixture over tomatoes and mix.  Remove chicken from pesto and grill, turning once, until golden on both sides and cooked through.  Transfer the chicken to a platter and serve with tomato mixture on top.

Yield: 4 servings


Crock-pot Vegetarian Stuffed Peppersstuffed peppers

6 large peppers
2 c. cooked brown rice
3 small tomatoes, chopped
1 c. corn
1 small onion, chopped
1 can red beans
1 can black beans
1 cup Monterrey Jack cheese
4 fresh basil leaves, sliced
3 garlic cloves, minced
1 tsp salt
1/2 tsp pepper
3/4 c. pasta sauce
1/2 c. water

1. Cut off tops of peppers and remove seeds.
2. Combine rice, tomatoes, corn, onion and beans. Stir in cheese, basil, garlic, salt and pepper
3. Spoon into peppers
4. Combine pasta sauce and water. Pour 1/2 into a slow cooker. Add stuffed peppers. Top with the remaining sauce. Sprinkle with cheese.
5. Cover and cook on low for 3 1/2 to 4 hours.

Yield: 6 servings


Chili Surprise


4 carrots diced
1 sweet potato, peeled and diced
1 Tbsp olive or vegetable oil
½ large onion, diced
1 medium red bell pepper, seeded and diced
2 cloves garlic, minced
½ Tbsp chili powder
½ Tbsp ground cumin
1 tsp ground chipotle pepper
¼ tsp salt
1/8 tsp ground black pepper
2 (15 ounce) cans tomato puree
2 (15 ounce) cans petite diced tomatoes
2 (15 ounce) cans black beans, drained and rinsed
2 (15 ounce) cans cannellini or other white beans, drained and rinsed

1. Bring a medium pot of water to a boil. Add half the carrots and potato and boil until soft, about 10 min. Mash the carrots and potato by hand or puree them in a blender.
2. In a large stockpot, over moderate heat, warm the olive or vegetable oil. Add the onion, bell pepper, garlic and the remaining carrots and sweet potato and sauté until soft, about 5 minutes. Add the chili powder, cumin, chipotle pepper, salt and pepper and cook for 3 minutes. Add the tomato puree and tomatoes and sweet potato and carrot puree and stir well to combine. Add the black and cannellini beans and simmer for 30 min.

181 calories, 8 g protein, 32 g carbohydrate, 2.5 g fat, 863 mg sodium


Sweet Potato Turkey Sliders Sweet-Potato-

1 sweet potato, peeled and thickly sliced crosswise
1 lb lean ground turkey
½ c oats
1 medium onion, finely chopped
3 cloves garlic, minced
1 large egg
½ c ricotta cheese
½ c chopped fresh parsley leaves
2 tsp maple syrup
1 tsp cayenne pepper
1 tsp salt
½ tsp freshly ground black pepper
12 mini whole what buns
6 sliced provolone cheese, cute in half
For garnish: spinach, pickles, tomato, mustard and ketchup

1. Preheat oven to 375 degrees and line a large baking sheet with parchment paper or aluminum foil.
2. Bring a medium pot of water to a boil. Add the sweet potato slices and cook until tender, about minutes. Transfer the sweet potato slices to a bowl and use a fork to mash them. Add the ground turkey, oats, onion, garlic , egg, ricotta cheese, parsley, maple syrup, cayenne pepper, salt and pepper and stir to combine. Shape the mixture into 12 meatball-size sliders and place them on the prepared baking sheet. Bake the sliders, turning them once, for 35 min.
3. Top each slider with a half a piece of cheese and serve them on the mini whole what buns. Garnish with spinach, pickles, tomato, mustard, and ketchup.

315 calories, 30 g protein, 32 g carbohydrate, 9 g fat, 690 mg sodium


Tortilla Bowl Deluxe

tortilla bowl

1 medium (4 ounce) boneless, skinless chicken breast, grilled and cut into bite-size pieces
¼ cup diced avocado
¼ cup dices orange bell pepper
¼ cup diced tomato
¼ cup shredded Monterrey Jack cheese
Salt and freshly ground black pepper
1 corn tortilla bowl

In a medium bowl, toss together the chicken, avocado, bell pepper, tomato and cheese. Season with salt and pepper. Scoop into tortilla bowl and serve immediately.

583 calories, 48 g protein, 45 g carbohydrate, 20 g fat, 921 mg sodium


Pumpkin Oatmeal pumpkinoatmeal

3 1/2 cups milk
2 cups old-fashioned oats
1 cup canned pumpkin puree
1 tsp ground cinnamon
1/2 tsp salt
1/2 tsp ground ginger
1/4 tsp ground allspice
1/4 tsp ground nutmeg
2 Tbsp brown sugar (optional)
2 Tbsp pecan pieces (optional)

1. Mix milk, oats, pumpkin puree, cinnamon, salt, ginger, allspice, and nutmeg together in a 4 quart microwave-safe bowl.
2. Cook in high for 12-15 minutes, stirring once. Sprinkle brown sugar and pecan pieces over the oatmeal to serve.

Yield: 1 serving
Nutrition facts per serving (including optional brown sugar and pecans): Calories 306, Total Fat 8 g, Sat Fat 2 g, Sodium 245 mg, Total Carbohydrates 50 g, Fiber 6.5 g, Protein 13 g


Strawberry Oatmeal
2-2 ½ cups strawberries, rinsed, hulled, and thinly sliced
1 to 2 tablespoons Splenda brown sugar blend, firmly packed
1 ¾ cups skim milk
1 ¾ cups water
2 cups quick-cooking oats
4 tablespoons nonfat sour cream, divided


In a small bowl, toss 1 pint strawberries, rinsed, hulled, and thinly sliced with 1 to 2 tablespoons firmly packed Splenda brown sugar blend.  Let stand for at least 5 minutes to bring out the juices.  In a saucepan over medium heat, warm the water and milk.  Stir in quick-cooking oats.  Cook for approximately 5-6 minutes, stirring occasionally, until thick and creamy.  Ladle oatmeal into bowls.  Top each serving with 1 tablespoon nonfat sour cream and strawberry mixture.

Yield: 4 servings


Savory Squash Soup

-1 ½ pounds winter squash (butternut, acorn, hubbard or turban)
-2 cloves garlic, chopped
-2 Tbsp olive oil
-1/4 tsp salt
-4 large shallots, peeled and chopped
-1 piece fresh ginger, peeled and thinly sliced
-4 cups low sodium chicken broth
-2 Tbsp fresh chives, chopped

1. Preheat oven to 350 degrees F.
2. Cut squash in half and remove seeds and fiber. Remove peel and cut the flesh into 1 inch cubes.
3. Combine the squash, garlic, olive oil, salt, shallots and ginger in a roasting pan and bake for 50-60 minutes until tender, stirring occasionally. Cool 10 minutes.
4. In a blender, combine half of the squash mixture with 1 cup of chicken broth and blend until smooth. Place mixture in a large saucepan. Repeat with the last half of the squash mixture.
5. Stir in the remaining 2 cups of chicken broth.
6. Bring the mixture to a simmer over medium heat and cook for 5 minutes.
7. Top with chives and serve immediately.

Yield: 4 servings
Nutrition facts per serving: Calories: 160, Protein: 5 g, Fat: 8 g, Carbohydrate: 19 g, Fiber: 3 g, Sodium: 292 mg


Pumpkin Soup with Cranberry Apple Relish


1 tablespoon extra-virgin olive oil
2 tablespoons butter
1 fresh bay leaf
2 ribs celery with greens, finely chopped
1 medium yellow onion, finely chopped
Salt and pepper
3 tablespoons all-purpose flour
2 teaspoons poultry seasoning or 2 teaspoons ground thyme
2 teaspoons hot sauce, or to taste
6 cups chicken stock
1 (28-ounce) can cooked pumpkin puree
2 cups heavy cream
1/2 teaspoon freshly grated nutmeg

1 crisp apple, such as McIntosh or Granny Smith, finely chopped
1/4 red onion, finely chopped
2 tablespoons lemon juice
1/2 cup dried sweetened cranberries, chopped
1 teaspoon chili powder
2 teaspoons honey
1/2 teaspoon ground cinnamon


Heat a medium soup pot over medium to medium high heat. Add the oil and melt the butter. Add bay, celery, and onion. Season the veggies with salt and pepper. Cook 6 or 7 minutes, until tender. Add flour, poultry seasoning and hot sauce, to taste, then cook flour a minute. Whisk in chicken stock and bring liquid to a bubble. Whisk in pumpkin in large spoonfuls to incorporate it into the broth. Simmer soup 10 minutes to thicken a bit then add in cream and nutmeg. Reduce heat to low and keep warm until ready to serve.

While soup cooks, assemble the relish: combine apple, onion, lemon juice, cranberries, chili powder, honey and cinnamon.

Adjust seasonings in soup and relish and serve soup in shallow bowls with a few spoonfuls of relish.

Yield: 4 servings


Pumpkin Ravioli with Gorgonzola Sauce pumpkinravioli

1 1/4 cups canned pumpkin
2 tablespoons dry breadcrumbs
2 tablespoons fresh grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon minced fresh sage
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
30 round wonton wrappers
1 tablespoon cornstarch
Cooking spray
1 cup fat-free milk
1 tablespoon all-purpose flour
1 1/2 tablespoons butter
1/2 cup (2 ounces) crumbled Gorgonzola cheese
3 tablespoons chopped hazelnuts, toasted


Spoon pumpkin onto several layers of heavy-duty paper towels, and spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a medium bowl using a rubber spatula. Stir in breadcrumbs, Parmesan, salt, minced sage, pepper, and nutmeg.
Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to keep from drying), spoon 2 teaspoons pumpkin mixture into the center of wrapper. Brush edges of wrapper with water and fold in half, pressing edges firmly with fingers to form a half-moon. Place on a large baking sheet sprinkled with cornstarch. Repeat procedure with remaining wonton wrappers and pumpkin mixture.
Fill a large Dutch oven with water; bring to a simmer. Add half of ravioli to pan (cover remaining ravioli with a damp towel to keep from drying). Cook 4 minutes or until done (do not boil), stirring gently. Remove ravioli with a slotted spoon; lightly coat with cooking spray, and keep warm. Repeat procedure with remaining ravioli.
Combine milk and flour in a saucepan, stirring with a whisk. Bring to a boil; cook for 1 minute or until thick, stirring constantly. Remove from heat. Add butter, stirring until butter melts. Gently stir in Gorgonzola.
Place 5 ravioli in each of 6 shallow bowls, and drizzle each serving with 3 tablespoons Gorgonzola mixture. Sprinkle each serving with 1 1/2 teaspoons hazelnuts. Serve immediately.

Yield: 6 servings
Nutrition information per serving: Calories 250, Fat 9 g, Protein 10 g, Carbohydrate 33 g, Fiber 3 g, Sodium 636 mg


Apple Mustard Chicken


1 onion, chopped
2 apples, chopped
1 Tbsp butter
1 cup chicken broth
2 Tbsp mustard
4 skinless, boneless chicken breasts
1 tsp pepper
1 tsp dill

Combine the chopped onion, apple and butter and cook in a skillet until soft. Add the chicken broth and mustard. Once that is well mixed, add the chicken.
Cover and poach over low heat until cooked thoroughly, about 15 minutes. Add pepper and dill to season.

Serves 8
Nutrition facts per serving: Calories 494, Protein 38 grams, Fat 16 grams, Carbohydrate 8 grams, Fiber 1 gram, Sodium 628 mg


Baked Hot Wings with Cilantro Lime Dipchicken

2 lbs whole chicken wings
½ cup reduced sugar apricot preserves
1 tablespoon minced garlic, reserve ½ teaspoon
1 tablespoon reduced sodium soy sauce
1 teaspoon Thai-style chili garlic sauce
2 tablespoons lime juice, divided
½ teaspoon ground black pepper, divided
1 cup non-fat, plain Greek yogurt
¼ cup chopped fresh cilantro

1.  Preheat oven to 375 degrees.
2.  Coat a baking sheet with cooking spray. Remove skin from wings. Lay chicken wings in a single layer on the baking sheet and spray again with cooking spray.
3.  Bake for 10 minutes. While the chicken is baking, whisk apricot preserves, 2.5 teaspoons of garlic, soy sauce, chili garlic sauce, lime juice and ¼ teaspoon ground black pepper together and set aside.
4.  After the wings have been in the oven for 10 minutes, coat them generously with the apricot preserve mixture. Return to the oven for another 15 minutes or until wings are cooked through and glazed is caramelized.
5.  In a small bowl, whisk together Greek yogurt, 1 tablespoon lime juice, cilantro and ¼ teaspoon ground black pepper. Serve dipping sauce with hot wings.

Servings: 4 (3 whole wings or 6 wings and drumettes, 1/4 cup dip)
Nutrition Information per serving: 220 calories, 17 g carbohydrate, 25 g protein, 5 g fat, 55 mg cholesterol, 245 mg sodium


Lunch Box Tacoslunch box
4 thin slices roast beef (about 3 ounces)
4 (6-inch) soft flour tortillas
1/3 cup shredded cheese
1/4 cup guacamole
1/4 cup salsa
2 tablespoons sour cream

Fold 1 slice roast beef inside each soft tortillas and sprinkle with cheese. Pack in the biggest compartment of the lunch box. Pack other compartments with guacamole, salsa, sour cream and other favorite toppings. Seal and send off to school.


Turkey Pinwheels

4 whole-wheat tortillas
2 cups baby spinach
1 (8 ounce) package sliced turkey breast
1 sliced tomato
½ cup low-fat vegetable cream cheese

Place the whole-wheat tortillas on a work surface and spread a thin layer of cream cheese. Add turkey slices, tomato slices, and spinach leaves. Roll the tortillas and use a serrated knife to cut into 1-inch slices. Use a toothpick to keep the rolls in place.


Peanut Butter and Strawberry Sandwichpb
2 sliced whole-wheat bread
1 tablespoon peanut butter
2 medium strawberries, sliced
1 teaspoon honey

Spread peanut butter on one slice of bread
Arrange strawberry slices on top of the peanut butter.
Drizzle the honey on the berries and then place the other slice of bread on top. Cut into quarters.


Pizza Roll Uppizza
1 8-inche whole wheat flour tortilla
2 tablespoon pizza sauce
12 leaves baby spinach
3 tablespoons shredded mozzarella cheese

Place tortilla on a plate and spread pizza sauce over it. Top with spinach and cheese. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes. Slice into pieces


Napa Valley Glazed Salmonsalmon
2 tablespoons honey
1 teaspoon dried thyme
2 teaspoons Dijon mustard
1 teaspoon finely grated lemon zest
1 teaspoon white pepper
1¼ pounds salmon, cut into 4 pieces

1. Preheat oven to 350°F
2. Combine the honey, thyme, mustard, lemon zest, and pepper in a small bowl. Arrange the salmon in a shallow roasting pan lined with cooking foil. Using the back of a spoon, spread the honey mixture to coat the top of each fillet.
3. Bake, uncovered, for 20 minutes, or until the salmon flakes with a fork.

Serving Size: 3 ounces
Nutrition facts per serving: 270 calories, 11 g fat, 1.5 g saturated fat, 135 mg sodium, 10 g carbohydrate, 32 g protein


Spiced Salmon Kebabs



  • 2 Tbsp chopped fresh oregano
  • 2 tsp sesame seeds
  • 1 tsp ground cumin
  • 1 tsp kosher salt
  • 1/4 tsp crushed red pepper flakes
  • 1 1/2 lbs skinless salmon fillet, cut into 1 inch pieces
  • 2 lemons, very thinly sliced into rounds
  • 2 Tbsp olive oil
  • 16 bamboo skewers soaked in water 1 hour


  1. Prepare grill for medium heat. Mix oregano, sesame seeds, cumin, salt, and red pepper flakes in a small bowl to combine; set spice mixture aside.
  2. Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total. Brush with oil and season with reserved spice mixture.  Here’s a little trick: Thread salmon pieces onto two skewers so they don’t flip and spin every time you turn them on the grill.
  3. Grill, turning occasionally, until fish is opaque throughout, 5-8 minutes.

Yield: Makes 4 servings

Total Time: 25 minutes

Nutrition Facts Per serving: 390 calories, 22 g fat, 1 g fiber

Nutritional analysis provided by Bon Appétit


Grilled Apricot Pork Tenderloin

Grilled Apricot Glazed Pork Tenderloin_Recipe.ashx


1 lb pork tenderloin, trimmed
¼ teaspoon freshly ground black pepper
4 tablespoons apricot preserves, divided
4 ripe but firm fresh apricots, halved and pitted
3 tablespoons balsamic vinegar
2 tablespoons minced shallot
1 tablespoons olive oil
1, 4-5 ounce bag baby arugula


  1. Preheat grill to medium-high. Oil the grill to prevent sticking
  2. Sprinkle both sides of pork with ground black pepper.
  3. Grill pork, turning occasionally, for 10 minutes.
  4. Brush pork with 2 tablespoons of preserves and continue grilling until an instant-read thermometer inserted into the thickest part registers 155-160 degrees F.
  5. Grill apricot halves on the coolest part of the grill, turning occasionally, until tender and marked, about 4 minutes.
  6. Transfer pork and apricots to a clean cutting board and cool.
  7. Meanwhile, whisk the remaining 2 tablespoons of preserves, vinegar, onion, oil, ground black paper in a large bowl.
  8. Cut the grilled fruit into wedges and add to the dressing along with arugula.  Toss to coat.
  9. Thinly slice pork.  Serve the salad with the sliced pork.

Yield: 4 servings


Veggie Hummus Wrap veggie

8 oz hummus
4 whole-wheat tortillas
2 carrots, thinly sliced
1/2 cup red onion, sliced
1 cucumber, chopped
2 ounces baby spinach leaves
1 medium red bell pepper, sliced
2 tablespoons Red wine vinaigrette
¼ teaspoon Ground black pepper


  1. Combine sliced onion, carrot, spinach, red bell pepper and chopped cucumber in mixing bowel.
  2. Mix in red wine vinaigrette and black pepper.
  3. Spread layer of hummus on each wrap and then add vegetable mixture.
  4. Roll up the wrap and cut in half on a diagonal.


Tomato Pesto Chicken3J-315251 121

2-4 skinless, boneless chicken breasts
Dash of black pepper
1 tsp olive oil
2 cups grape tomatoes, halved
¼ cup pesto
2 tablespoons fat-free cream cheese or Neufchatel cheese


  1. In a skillet, heat 1 teaspoon olive oil over medium-high heat.
  2. Sprinkle chicken with black pepper.
  3. Add chicken to skillet and cook 4 minutes on each side or until browned.
  4. Remove chicken from skillet and add tomatoes to the hot pan and sauté for 4-5 minutes until tomatoes become soft and release juices.
  5. Add pesto and cream cheese and stir until smooth.
  6. Cut chicken crosswise and spoon tomato pesto sauce over chicken.


Roasted Chicken with Grapes


2 tsp olive oil
2-4 skinless, boneless chicken breasts
Dash of ground black pepper
2 cups seedless red grapes
1 tablespoon thyme (fresh leaves or dried)
4 large shallots, peeled and quartered (or other onion of choice)


  1. Preheat oven to 425 degrees.
  2. In a skillet, heat 1 teaspoon olive oil over medium-high heat.
  3. Sprinkle chicken with black pepper.
  4. Add chicken to skillet and cook 4 minutes on each side or until browned.
  5. After the chicken has browned add 1 teaspoon olive oil, grapes, thyme, and shallots to the skillet with the chicken.  Mix all ingredients well.
  6. Once mixed, transfer all into a glass baking dish and bake uncovered at 425 degrees for 22-25 minutes or until chicken is done.


Mushroom Steak FajitasMushroom-Steak-Fajitas


  • 12 oz sirloin, about 3/4 inch thick
  • 3 cups sliced mushrooms
  • 1 Tbsp no-salt fiesta lime seasoning
  • 1 Tbsp olive oil
  • 1 medium green bell pepper, sliced into strips
  • 1 medium red bell pepper, sliced into strips
  • 1 medium yellow bell pepper, sliced into strips
  • 8 whole wheat tortillas (6 inch)
  • 1 medium tomato, diced
  • 2 cups shredded lettuce
  • 4 Tbsp non-fat sour cream


  1. Slice beef across the grain into 1/4 inch strips. Place in a medium bowl with 1/2 Tbsp fiesta lime seasoning. Toss to coat.
  2. Place mushrooms, peppers, onion, and 1/2 Tbsp fiesta lime seasoning in a large bowl. Toss to coat.
  3. Heat oil in large non-stick skillet. Add beef strips and cook about 3-4 minutes. Remove from skillet.
  4. Place coated vegetables in skillet and sauté until slightly tender, about 5-8 minutes.
  5. Add beef back to skillet and sauté mixture 1-2 minutes.
  6. Assemble fajitas by dividing beef-vegetable mixture evenly on each tortilla.
  7. Top with remaining ingredients and roll up.

Preparation Time: 45 minutes
Serves: 4

Nutrition Facts per serving: 430 calories, 16 g fat, 46 g carbohydrate, 7 g fiber, 27 g protein, 590 mg sodium


Grilled Citrus Tofu with Pineapple

Yield: 4 servings
1 package extra-firm tofu, pressed and cut into 8 slices
½ can of frozen orange juice, thawed
Juice from ½ a lemon
Juice from 1 lime
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Fresh ground black pepper
Fresh pineapple


Mix together juices, vinegar, oil, and black pepper.  Marinate tofu slices in mixture for approximately one hour.  Grill on lightly oiled grill over medium heat, basting with marinade throughout cooking, for 10-15 minutes.  Next, brush fresh pineapple slices with some of the marinade and grill for about 10 minutes.  Make sure pineapple browns, but does not burn.


Grilled Beef Kebabs with Vegetables

Yield: 4 servings
1/3 cup balsamic vinegar
2 tablespoons olive oil
1 tablespoon minced garlic
1 teaspoon ground black pepper
1 teaspoon fresh rosemary
1 teaspoon fresh thyme
1 pound boneless beef sirloin or top round steak, cut into 1 ¼ inch cubes
1 small red onion, cut into 1 inch pieces
1 large red bell pepper, cut into 1 inch squares
1 large yellow bell pepper, cut into 1-inch squares
8 white button mushrooms
8 cherry tomatoes


In a small bowl, combine balsamic vinegar, olive oil, garlic, black pepper, rosemary and thyme.  Place cubed beef in a re-sealable plastic bag set in a medium bowl and then pour marinade over beef.  Seal bag and turn to coat.  Marinate in the refrigerator for at least 2 hours, turning bag occasionally.  Drain beef, discarding marinade.  Alternately thread beef, onion, peppers, and mushrooms on eight skewers, leaving ¼ inch spaces between pieces.  Place kebabs on rack of uncovered grill on medium heat.  Grill 12-14 minutes or until meat is cooked through, turning occasionally.  Add cherry tomatoes to the end of each skewer and serve.


Tofu Tacostofutacos1sm1

10 oz. Super Firm Tofu
Shredded coleslaw mix
1 small bunch of radishes, thinly sliced
½ cup chopped fresh cilantro
1 bunch scallions, sliced
Extra-virgin olive oil
2 limes
6 oz. plain Greek yogurt
Ground pepper
Garlic clove
1 tablespoon of low sodium taco seasoning
Whole-wheat tortillas
Shredded part-skim mozzarella or pepper jack cheese


If the tofu you purchased is not in water then you do not need to press.  If you do need to press, lay tofu on a plate on top of paper towel and place another paper towel on top of tofu.  Press down to remove excess water.  Slice tofu into small cubes and put into a nonstick skillet.  Drizzle olive oil over tofu and mix in taco seasoning.  Heat over medium-high heat and cook until tofu begins to crisp (about 5 minutes).  In a mixing bowl, mix together 1 garlic clove (use garlic press), cilantro, ground pepper, 1 tablespoon of lime zest, juice from ½ a lime, and Greek yogurt.  Warm up the tortillas according to directions listed on package.  Fill each tortilla with tofu, cheese, radishes, coleslaw, and top with yogurt sauce and salsa.  Serve each soft taco with a lime wedge.


Salmon Burgersasian-salmon-burgers


  • 1 (14.75 ounce) can salmon
  • 2 green onions, chopped
  • 1/2 cup chopped red bell pepper
  • 8 unsalted crackers, crushed
  • 2 Tbsp lemon juice
  • Egg whites from 2 eggs, whisked
  • 2 Tbsp plain low-fat yogurt
  • 1/4 tsp ground black pepper
  • cooking spray
  • 4 whole wheat buns
  • 8 lettuce leaves
  • 2 medium tomatoes, sliced


  1. Drain salmon and place in a medium mixing bowl and flake. Fold in green onions, red pepper, crushed crackers, lemon juice, egg whites and yogurt.
  2. Shape into 4 patties.
  3. Coat large nonstick skillet lightly with cooking spray and heat over medium heat.
  4. Cook salmon burgers until golden brown. Turn and continue cooking until the other side is golden brown.
  5. Serve with lettuce and tomatoes on a whole-wheat bun.


Mango and Chicken Wrapschicken


  • 2 ripe mangoes, peeled, pitted and diced
  • 1 1/2 cups chopped, roasted chicken breast
  • 2 green onions, sliced
  • 2 Tbsp fresh basil, chopped
  • 1/2 red bell pepper, chopped
  • 1 1/2 cups shredded Savoy or Napa Cabbage
  • 2 medium carrots, grated
  • 1/3 cup fat-free cream cheese
  • 3 Tbsp creamy peanut butter
  • 2 Tbsp low-sodium soy sauce
  • 4 whole wheat tortillas, 8 inch


  1. Cut mangoes, vegetables, and chicken. Place in a mixing bowl and toss until well mixed.
  2. In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce.
  3. To assemble: lay out tortillas on a flat surface. On each tortilla, spread 1/4 of cream cheese mixture and top with mango, vegetable, and chicken mix.  Roll up tightly, tucking in ends of tortilla. Secure with toothpicks.
  4. To serve, cut each wrap in half.
  5. If not serving immediately, refrigerate.

Preparation time: 30 minutes
Serves 4

Nutrition facts per serving: 440 calories, 12 g fat, 57 g carbohydrate, 9 g fiber, 29 g protein, 570 mg sodium


Skillet shrimp with orzo, feta, and asparagus

• 1 cup (about 5 ounces) whole wheat orzo
• 1 1/2 tablespoons vegetable or canola oil, plus more for the pasta
• 2 medium cloves garlic, minced (about 2 teaspoons)
• 1/2 teaspoon red chili flakes (optional)
• 1 bunch asparagus, ends trimmed and roughly chopped into 2-inch pieces (about 2 cups)
• Kosher salt and freshly ground black pepper
• 1 1/2 pounds peeled and deveined medium shrimp
• 1/2 cup chopped fresh basil leaves
• 4 tablespoons fresh juice from 2 lemons
• 1 tablespoon extra-virgin olive oil
• 1/2 cup crumbled feta cheese

• Fill the skillet 2/3rds of the way with salted water and bring to a boil over high heat.
• Add the orzo and cook according package instructions until it’s al dente.
• Drain and set aside, transfer to a bowl, and toss with a little vegetable or canola oil.
• Wipe out skillet and return to medium high heat. Add oil and heat until shimmering.
• Add garlic and chili flakes and cook, stirring, until fragrant but not browned, about 1 minute.
• Add the asparagus, season with salt and pepper and stir to coat the asparagus.
• Cook until the asparagus is tender but retains a crisp bite, 3 to 4 minutes.
• Move the asparagus to the sides of the pan and add the shrimp. Cook, turning shrimp occasionally, until pink and opaque, about 4 minutes total.
• Add the orzo back to the pan, stirring to combine, along with most of the basil, the lemon juice, extra-virgin olive oil and feta.
• Toss to combine, allow orzo to heat through, season to taste with more salt and pepper as desired, and serve immediately, topped with remaining basil.

Yield: 6 servings
Nutrition per serving: Calories: 286, Protein: 30 g, Fat: 9 g, Carbohydrate: 23 g, Fiber: 3 g, Sugar: 4 g, Sodium: 302 mg


Spaghetti with sautéed spinach and tomatoes

• 1 box whole grain spaghetti
• ¼ cup extra-virgin olive oil
• 2 cloves garlic, chopped
• 2 bunches of spinach, trimmed and washed
• 1 pint cherry tomatoes
• Pinch of salt and pepper
• ¼ cup parmesan cheese

• Bring 4-6 quarts of water to a rolling boil. Add a splash of olive oil.
• Add spaghetti to the boiling water. Stir gently.
• Boil uncovered, stirring occasionally for 7-8 minutes.
• Remove from heat and drain well.
• In a large skillet, heat ¼ cup olive oil over medium-high heat. Add garlic and tomato. Cook until tomato skins start to soften.
• Gradually add spinach and cook until tender, about 3 minutes. Season with a dash of salt and pepper
• Serve the sautéed spinach and tomatoes over the cooked spaghetti. Sprinkle with parmesan cheese.

Yield: 6 servings
Nutrition per serving: Calories: 364, Protein: 15 g, Fat: 12 g, Carbohydrate: 56 g, Fiber: 10 g, Sugar: 4 g, Sodium: 161 mg


Healthy Macaroni and Cheese

mac and cheese
• 8 ounces whole-wheat elbow noodles (2 cups)
• 1 10-ounce package frozen chopped broccoli
• 1 3/4 cups low-fat milk
• 3 tablespoons flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper
• 3/4 cup shredded extra-sharp Cheddar cheese
• 1/4 cup shredded Parmesan cheese
• 1 teaspoon Dijon mustard

• Bring a large pot of water to a boil. Cook pasta for 4 minutes.
• Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are tender, 4 to 5 minutes more.
• Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until simmering.
• Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk, return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes.
• Remove from the heat and whisk in cheddar, parmesan, and mustard until the cheese is melted.
• Drain the pasta and broccoli and add to the cheese sauce.
• Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Yield: 4 servings
Nutrition per serving: Calories: 374, Protein: 22 g, Fat: 11 g, Carbohydrate: 53 g, Fiber: 7 g, Sugar: 7 g, Sodium: 592 mg


Garlic Lime Shrimp

• 1 lb large or extra-large shrimp
• 3 limes
• 4 cloves garlic
• Salt & pepper to taste

• Squeeze juice from the 3 limes into a bowl.
• Mince garlic and add to lime juice. Add salt and pepper to taste.
• Clean, peel and de-vein shrimp (I have used precooked shrimp in the past as well). Add them to lime/garlic mixture.
• Marinate for at least 30 minutes
• Heat a large skillet over medium high heat. Cook shrimp until 3 to 5 minutes or until shrimp are opaque throughout.

Yield: 4 servings
Nutrition per serving: Calories: 111, Protein: 23 g, Fat: 0.5 g, Carbohydrate: 13 g, Fiber: 1.5 g, Sugar: 1 g, Sodium: 135 mg


Turkey Burritos

turkey burrito


  • 1 pound ground turkey breast
  • 1/2 cup chopped onion
  • 1 can (14-1/2 ounces) diced tomatoes, un-drained
  • 1 can (16 ounces) fat-free refried beans with green chilies
  • 1 can (4 ounces) chopped green chilies
  • 1 can (2-1/4 ounces) sliced ripe olives, drained
  • 1 envelope taco seasoning mix
  • 1/4 cup frozen corn
  • 1/4 cup uncooked instant rice
  • 12 fat-free flour tortillas

In a large nonstick saucepan, brown turkey and onion; drain. Add onion, tomatoes, beans, green chilies, olives and taco seasoning mix and bring to a boil. Reduce heat; cover and simmer for 15 minutes. Return to a boil. Stir in rice and removed from heat. Cover and let stand for 5 minutes. Spoon 1/2 cup into each tortilla. Fold in sides.

Serves 12

Nutrition information per serving: 217 calories, 1 g fat, 12 mg cholesterol, 857 mg sodium, 37 g carbohydrate, 14 g protein


Grilled Portobello Sandwichesportobello

• 4 Portobello mushroom caps
• 2 Tbsp balsamic vinegar
• 1 Tbsp low sodium soy sauce
• 1 Tbsp olive oil
• 1 Tbsp chopped rosemary
• 1 ½ tsp steak seasoning
• 4 slices red onion
• 4 oz reduced fat Swiss cheese, thinly sliced
• 4 slices tomato
• ½ avocado, thinly sliced
• 4 leaves baby spinach or arugula
• 4 whole wheat buns

To prepare the mushrooms, remove and discard the stems and scrape out the gills. Wipe caps clean with a damp paper towel.
In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times.

When the grill is hot, brush the grate with oil. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently.

Top the mushrooms with cheese during the last minute of cooking. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until toasted.

To finish, place the spinach and grilled Portobello mushrooms on the buns and top with the grilled onions, sliced tomato and avocado.

Makes 4


Chicken Breast over Black Bean and Quinoa topped with Avocado Yogurt Saucechicken


• 4 boneless skinless chicken breasts
• ½ tsp paprika
• ¼ tsp pepper
• ¼ tsp onion powder
• ¼ tsp cumin
• ¼ tsp chili powder
• 1 tsp olive oil
• 1 clove garlic, minced
• 2 cups low sodium chicken stock
• 1 cup quinoa
• 1 15 ounce can black beans, rinsed and drained
• 2 Tbsp lime juice
• Dash of salt and pepper
• ¼ cup fresh cilantro, chopped
• 2 ripe avocados, peeled
• ½ cup plain Greek Yogurt
• 1 tsp lemon juice

• Combine paprika, pepper, onion powder, and cumin in a bowl. Mix together and use to season both sides of a chicken breast.
• Add the olive oil to a skillet and heat over medium/high heat.
• Add chicken, cover with lid, and cook for 7 minutes on each side. Slice chicken once it has cooled.
• Add chicken stock, garlic and quinoa to medium saucepan. Bring to simmer over medium/low heat. Reduce to low and simmer for 5-10 minutes with lid on. Add black beans and continue to simmer for an additional 5 minutes, until all the stock has been absorbed.
• Toss quinoa and black bean mixture with lime juice, salt and pepper, and fresh cilantro. Set aside.
• Combine avocado, Greek yogurt, and lemon juice in a food processor.
• Stop the quinoa and black bean mixture with sliced chicken and avocado yogurt sauce.

Yield 8 Servings
Nutrition per serving: 369 Calories, 39 g Protein, 11 g Fat, 29 g Carbohydrate, 8 g Fiber, 2 g Sugar, 289 g Sodium


Herbed Spinach Quiche Portabella Caps

portabello caps

• 4 portabella mushrooms, 3-inch diameter
• Cooking spray
• 3 large eggs
• Egg whites from 6 eggs
• ½ cup whole-wheat grated bread crumbs
• ¼ cup nonfat milk
• 1 tsp low-sodium garlic and herb blend
• 1 cup cooked and drained, chopped, frozen spinach
• ¼ cup reduced-fat Parmesan cheese, divided

1. Place oven rack in center of oven; preheat to 375 degrees F.
2. Remove portabella stems. Wipe clean with a damp paper towel.
3. Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.
4. In a mixing bowl, whisk together all remaining ingredients, except for 1 Tbsp Parmesan cheese.
5. Coat 10-inch non-stick pan with cooking spray and heat over medium flame.
6. Cook and scramble egg mixture until it just starts to thicken. Remove from heat.
7. Using a large spoon, scoop partially cooked, hot egg mixture into portabella caps
8. Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes.
9. Serve immediately. Serves 4
Preparation time: 45 minutes
Nutrient information per serving: 190 calories, 6 grams fat, 330 mg sodium, 14 grams carbohydrate, 4 grams fiber, 17 grams protein


Confetti Sloppy Joes

sloppy joe 1

Vegetable Oil Cooking Spray
1 lb Extra-Lean Ground Beef (or lean)
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small onion, diced
1 Tbsp white vinegar,
¾ c catsup
2 Tbsp mustard
6 100% whole wheat sandwich buns
1 sweet onion, thinly sliced (optional)

1. Spray a medium skillet with cooking spray and Combine ground beef, diced peppers, and onion in the skillet. Cook on medium heat until the beef is thoroughly cooked, about 8-10 minutes.
2. Mix the vinegar, catsup, and mustard together. Add to the beef mixture and simmer 10-15 minutes.
3. Scoop ¾ c onto each sandwich bun and top with a slice of sweet onion.

Nutrition Facts for 1 Sandwich: 270 calories, 6 g fat, 630 mg sodium, and 21 g protein
Recipe Source:


Campfire Stew


1 pound ground beef
2 onions, diced
4 carrots, cut
2 bell pepper, seeded and sliced into strips
4 cloves of garlic, minced
4 potatoes, cubed
¼ cup olive oil
Salt and pepper, to taste

1. In a large bowl, combine all the ingredients and mix well.
2. Evenly divide the mixture between 4 large pieces of aluminum foil. Bring the longer edges of the foil together in the middle to form a tent over the food. Fold the ends together three or four times, creasing it well. Pinch the ends well to be sure that there is no leaking.
3. Cook in the hot coals of a campfire until the meat is browned and the vegetables are tender, about 15-30 minutes.
4. Serve right out of the foil packet. Top with shredded cheddar cheese if desired.


Beef Stew with Butternut Squash


1 lb boneless beef chuck roast
2 Tbsp all-purpose flour
2 Tbsp vegetable oil
1 lb new potatoes, quartered
1 lb butternut squash, peeled, seeded, and cut into 1-inch pieces (2 ½ cups)
2 small onions, cut into wedges
2 cloves garlic, minced
1 14-ounce can low-sodium beef broth
1 cup vegetable juice
2 Tbsp Worcestershire sauce
1 Tbsp lemon juice
½ tsp sugar
½ tsp paprika
¼ tsp black pepper
1/8 tsp ground allspice
1 9-ounce package green beans


  1. Trim fat from meat.  Cut meat into 1-inch pieces.
  2. Place flour into a large re-sealable plastic bag.  Add meat pieces, shaking to coat.
  3. In a large skillet, heat oil over medium heat.  Brown meat in hot oil.  Drain off fat.
  4. In slow cooker, combine meat, potatoes, squash, onions and garlic.
  5. In a large bowl, combine broth, vegetable juice, Worcestershire sauce, lemon juice, sugar paprika, pepper and allspice.  Pour over meat mixture.
  6. Cover and cook on low-heat setting for 10 to 12 hrs or on high-heat setting for 5 to 6 hours. If using low-heat setting, turn to high-heat setting.
  7. Stir in green beans.  Cover and cook for 15 minutes more.

Makes 6 servings.
Nutrition facts per serving:  Calories 304, protein 19 g, fat 13 g, sodium 456 mg, fiber 4 g


Crock-Pot Apple Chicken Stew

aaple chicken

4 medium potatoes, cubed
4 medium carrots, cut into ¼ inch slices
1 medium red onion, halved and sliced
1 celery rib, thinly sliced
¾ tsp dried thyme
pepper to taste
½ tsp caraway seed
2 lbs boneless skinless chicken breasts, cubed
1 Tbsp olive oil
2-4 large tart apples, peeled an cubed
1 ¼ cups apple cider
1 Tbsp cider vinegar
1 bay leaf


  1. In a slow cooker, layer potatoes, carrots, onion and celery.  Combine thyme, pepper and caraway; sprinkle half over vegetables.
  2. In a skillet, sauté chicken cubes in oil, until browned.
  3. Transfer to a slow cooker.  Top with apple.
  4. Combine the apple cider and vinegar.  Pour over chicken and apple.  Sprinkle with remaining salt mixture. Top with bay leaf.
  5. Cover and cook on high for 4-5 hours, or until vegetables are tender and chicken is cooked. Remove the bay leaf before serving.

Serves 6
Nutrition facts per serving: Calories 407, protein 33 g, fat 13 g, sodium 670 mg, fiber 5 g


Five Bean Chili


1 ½ lbs lean ground turkey
2 cups chopped onion
1 15-ounce can light red kidney beans, drained
1 15-ounce can dark red kidney beans, drained
1 15-ounce cannelloni beans, drained
1 15-ounce can butter beans, drained
1 15-ounce can pinto beans, drained
2 14 ½ ounce cans diced tomatoes
2 1 ¼ ounce packets chili seasoning mix
1 8 ounce can tomato sauce
1 cup water
pepper to taste


  1. In a skillet over medium-high heat, brown ground beef with onions.  Break up clumps as much as possible.  Put mixture into a slow cooker.
  2. Add remaining ingredients and stir together.
  3. Cover and cook on high setting for 4 hours or on low setting for 7 to 8 hours.
  4. Ladle into bowls and serve with your favorite chili fixings.

Makes 8 servings.
Nutrition facts: Calories 464, protein 28 g, fat 19 g, sodium 780 mg, fiber 14 g


Curried Chicken with Raisins and Mushrooms

-From USDA Produce for a Better Health Foundation

curried chicken


  • 1 1/2 tsp extra virgin olive oil
  • 2 boneless, skinless chicken breasts, diced into 1 inch cubes
  • 2 cups sliced white mushrooms
  • 2 cups sliced cremini mushrooms
  • 1/2 medium red bell pepper, chopped
  • 2 cups low-sodium chicken broth
  • 1 cup grapes
  • 2 cups instant whole grain rice
  •  1 1/2 Tbsp curry powder


  1. Heat olive oil in a large saute pan.
  2. With heat on medium-high, place chicken in pan and cover with lid.
  3. Cook chicken about 5 minutes.
  4. Add mushrooms and peppers to pan and saute 3-4 minutes
  5. Add chicken broth.
  6. Gently mix in raisins, rice and curry powder. Bring to a boil, reduce heat and cover.
  7. Simmer until rice is done. Fluff with a fork and let sit 3-5 minutes before serving.

Preparation Time: 30 minutes
Serves 4

Nutrition Facts per serving: 440 calories, 6 g fat, 71 g carbohydrate, 6 g fiber, 6 g protein, 410 mg sodium

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s