Mango Cucumber Salsa

  • 3 mangos - peeled, seeded and diced
  • 1 cucumber - peeled, seeded, and diced
  • 2 jalapeno peppers, seeded and finely chopped
  • 1 small red onion, finely diced
  • 1 red bell pepper, diced
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lime juice, or to taste
  • Salt and pepper to taste

Stir together the mango, cucumber, jalapeno pepper, onion, garlic, and cilantro in a mixing bowl; season with lime juice, salt, and pepper. Refrigerate at least 2 hours before serving to allow the flavors to blend. Serves 16

Nutrition Facts per Serving: Calories: 36, Fat: trace, Protein: 1g, Carbohydrate: 9g, Dietary Fiber: 1g, Cholesterol: 0mg, Sodium 3mg.


Shrimp & Avocado Appetizer

  • 16 whole-wheat Triscuit thins crackers
  • 1 avocado, cut into 16 slices
  • 16 cooked shrimp
  • Lime wedges

Top each cracker with 1 slice avocado, 1 shrimp and a squeeze of lime juice.

Nutrition Facts – 16 pieces - Per piece: Calories: 61, Fat: 3 g (1 g sat, 2 g mono), Cholesterol: 8 mg, Carbohydrates: 7 g, Added Sugars: 0 g, Protein: 2 g, Fiber: 2 g, Sodium: 61 mg.



Chicken Salad with Quinoa & Tomato

  • 1 cup dry quinoa (rinsed)
  • 2 cups water
  • 1 cup red cherry tomatoes (halved)
  • 1/2 cup chopped parsley (or to taste)
  • 1/3 cup chives (chopped, adjust amount to taste)
  • 10 oz Rotisserie Seasoned Chicken Breast (diced small)
  • 1 T. extra virgin olive oil
  • 1 T. non-fat Greek yogurt
  • 2 T lime juice
  • 2 T cider vinegar
  • 1 garlic clove (chopped)
  • 1/8 tsp ground black pepper (to taste)

Combine the quinoa with the water in a saucepan. Bring to a boil. Cover, reduce heat, and simmer 10 minutes or until the liquid is absorbed. Or cook according to package directions. Remove from the heat. Let stand 10 minutes. Fluff with a fork. Combine the quinoa, tomatoes, herbs and chicken. Combine the oil, yogurt, lime juice, vinegar, salt and garlic. Drizzle over the salad. Add pepper to taste. Mix well. Chill. To serve place a cup of baby lettuce on a plate and top with 1 1/3 cups chicken salad. Serves 5.

Nutrition Information per serving: Calories: 185, Total Fat: 6.0g, Saturated Fat: 1.3g, Cholesterol: 48mg, Sodium: 60mg, Total Carbohydrate: 12g, Dietary Fiber: 2g, Protein: 20g.


Crunchy Pear & Celery Salad

  • 4 stalks celery, trimmed and cut in half crosswise
  • 2 tablespoons cider (pear, raspberry or other fruit vinegar)
  • 2 tablespoons honey
  • ¼ teaspoon salt
  • 2 ripe pears, preferably red Bartlett or Anjou, diced
  • 1 cup finely diced white Cheddar cheese (substitute low fat if desired)
  • ½ cup chopped pecans, toasted (see tip below)
  • Freshly ground pepper, to taste
  • 6 large leaves butter head or other lettuce

Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into ½-inch pieces. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled. Serves 6; serving size: 1 cup

Nutrition Facts Per Serving: Calories: 221, Fat: 14 g (5 g sat, 4 g mono), Cholesterol: 20 mg, Carbohydrates: 20 g, Protein: 6 g, Fiber: 4 g, Sodium: 240 mg.

Make Ahead Tip: Prepare salad without pecans up to 2 hours ahead. Stir in pecans just before serving.

Tip: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Spicy & Sweet Slaw


  • 3 cups shredded cabbage
  • 1 cup shredded carrot
  • 1 red bell pepper, diced
  • 1/2 cup diagonally cut scallions
  • 1 cup halved grape or cherry tomatoes


  • 2 tablespoons prepared horseradish
  • 1 tablespoon honey
  • 1 tablespoon cider vinegar
  • 1/2 t. each salt & pepper
  • 1 tablespoon olive oil

In a large bowl, toss the cabbage-and-carrot coleslaw, red bell pepper, scallions, and grape tomatoes together. Set aside. Combine the horseradish and next four ingredients (through salt) in a small jar and shake until blended. Remove the lid and add the canola oil. Shake again. Or whisk the ingredients together in a small bowl. Pour dressing over the salad and toss to coat vegetables. Serve immediately, or refrigerate until ready to serve. Serves 6 (1 cup ea.)

Nutrition facts per serving: Calories 59, Fat 2.5g, Protein 1g, Carbohydrate 9g, Fiber 2g, Cholesterol 0.0mg


Zucchini & Yellow Squash Salad

  • 1/2 cup cider vinegar
  • 2 teaspoons sugar
  • 1/4 teaspoon salt
  • 3 zucchini (about 1 1/2 pounds)
  • 2 yellow squash (about 3/4 pound)
  • 12 grape or cherry tomatoes cut in half
  • 1 teaspoon roasted garlic
  • 1/2 cup packed fresh basil leaves
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon extra-virgin olive oil

Combine vinegar, sugar, and 1/4 teaspoon salt until sugar dissolves. Trim ends of zucchini and squash; cut into thin ribbons with harp-shaped peeler. Add to vinegar mixture. Cover and chill 2 hours or overnight.

In a blender or small food processer puree the garlic, basil, lemon juice, olive oil and 1 T. water until smooth.  Drain squash, and divide among 4 plates. Top with tomato and drizzle with basil puree.  Serves 4.

Nutrition facts per serving:  Calories: 84, Total Fat: 3.7g, Saturated Fat: 0.5g, Cholesterol: 0mg, Sodium: 167mg, Total Carbohydrate: 12g, Dietary Fiber: 3g, Sugars: 7g, Protein: 4g, Potassium: 700mg.



Garlicky Green Beans

Instead of the usual green bean casserole this year, try this tasty healthy recipe

  • 2 pounds green beans, trimmed
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons minced garlic
  • 3 tablespoons minced fresh parsley
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste

Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove. Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.

Just before serving, heat oil in a large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes. 8 servings, about 1 cup each.

Nutrition facts per serving: 66 calories; 3.4 g fat (.5 g saturated); 0 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 148 mg sodium.


Potato Salad with Vegetables

  • 1 1/2 pounds small red or gold potatoes      
  • 1 c fresh green beans                              
  • ½ cup chopped red onion                         
  • 2 c. cherry tomatoes, halved                    
  • 1 bell pepper (cut into strips)                     
  • ¼ c basil, cut into small pieces 

Mustard Dressing

  • ¼  cup extra virgin olive oil
  • ¼ c cider vinegar or lemon juice
  • 1 teaspoon spicy or Dijon mustard
  • salt and pepper to taste

Cook potatoes in boiling, salted water covered for 15 minutes or until tender but firm; rinse with cold water and drain.  Cook green beans until tender crisp.  Whisk oil, mustard, and vinegar in large bowl. Add remaining ingredients toss gently.  Add salt and pepper to taste.  Serve warm or refrigerate before serving.  Serves 6.

Nutrition facts per serving: Calories: 209, Total Fat: 8.5g, Saturated Fat: 1.2g, Cholesterol: 0mg, Sodium: 33mg, Total Carbohydrate: 31g, Dietary Fiber: 4g, Sugars: 5g, Protein: 4g, Potassium: 700mg. 


Orzo with Grilled Vegetables

  • 2 sm. Green zucchini
  • 1 sm. Yellow summer squash
  • 1 cup fresh carrots, peel slice lengthwise
  • 1 cup cherry tomatoes, cut in half
  • 1 onion, peeled sliced
  • 2 garlic cloves, minced
  • 2 t. virgin olive oil
  • 1/2 pound orzo or rice-shaped pasta (cooked)
  • Fresh romaine or spinach
  • ½ c. fresh basil leaves, cut into julienne
  • Salt and Pepper to taste

For the dressing:

  • 6 T. fresh lemon juice
  • 3 T. olive oil
  • Salt and pepper to taste

For the dressing, whisk together the lemon juice, olive oil, salt, and pepper. Set aside.

Heat your grill pan and brush with olive oil. Toss the zucchini, squash, carrots, tomatoes (and other vegetables as desired) with 2 t. olive oil. Grill until tender crisp, setting aside to keep them warm as you finish grilling all the veggies.

Cook the orzo in boiling salted water for 7 to 9 minutes, until tender. Drain and transfer to a large serving bowl, cool to room temperature.

To assemble, add the roasted vegetables, basil, salt and pepper to the pasta and pour on dressing, toss lightly. To serve place several leaves of romaine or spinach on a plate, top with orzo salad. Makes 6 servings.

Nutrition Facts Per Serving: Calories: 235; Total Fat: 8.8g, Saturated Fat: 1.2g; Cholesterol: 0mg; Sodium: 27mg; Total Carbohydrate: 34g; Dietary Fiber: 3g; Sugars: 7g; Protein: 6g.


Chicken & Pineapple Kabobs  

  •  3 tablespoons soy sauce
  • 1 tablespoons brown sugar
  • 2 tablespoons sherry
  • 2 teaspoon sesame oil
  • 1 teaspoon fresh shredded ginger
  • 1/4 teaspoon garlic powder
  • 8 skinless, boneless chicken breast halves - cut into 2 inch pieces
  • 1 (20 ounce) can pineapple chunks, in juice (drained)
  • skewers

In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.

Preheat grill to medium-high heat.  Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear.  Serves 8.  Nutrition Facts Per Serving:  Calories: 203; Total Fat: 3.8g


Skillet Chicken

  • 1 - 8 ounce can pineapple chunks
  • 4 boneless, skinless chicken breasts
  • 1 can fat free chicken broth
  • 1 tablespoons brown sugar
  • 1 medium carrot sliced into thin coins
  • 1 medium green bell pepper, cut in square chunks
  • 3 tablespoons cornstarch
  • 2 teaspoons soy sauce
  • 1/4 cup cider vinegar
  • 1 large clove garlic, minced
  • 1/4 cup water

Drain pineapple chunks, reserving liquid. Spray large nonstick skillet with cooking oil spray. Brown chicken on both sides in heated skillet. Add reserved pineapple juice, broth, vinegar, sugar, soy sauce carrots and garlic. Cover and cook over low heat for 30 minutes stirring occasionally. Add green pepper and pineapple chunks and cook 5 minutes more, until pepper is crisp tender.

Combine cornstarch and water; gradually stir into sauce. Cook stirring until thickened. Serve with cooked rice and garnish with parsley sprigs. Serve over rice for an easy low fat main dish.  Serves 6.

Nutrition facts per serving: 344 Calories; 3g Fat; 60g Protein; 23g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 549mg Sodium

Stuffed Greek Pita with Chicken & Feta

  • 1/4 cup light ranch dressing
  • 1 tsp dried oregano leaves, crumbled
  • 1 medium garlic clove, minced
  • 4 cups chopped romaine lettuce
  • 1 small cucumber, diced,
  • 1 cup precooked diced chicken breast meat
  • 1 cup diced tomatoes
  • 4 whole-wheat pita (small size)
  • 2 oz reduced-fat crumbled feta

Combine the salad dressing, oregano, and garlic in a small bowl and set aside. Combine the romaine, cucumber, chicken, tomatoes in a large bowl, add the dressing mixture, and toss gently, yet thoroughly, until well coated. Fill each pita half with equal amounts of the salad mixture and sprinkle feta evenly over all. Serves 4; serving size: 2 halves.

Nutrition Facts per serving: Calories: 229, Total Fat: 8.0g, Saturated Fat: 2.3g, Total Carbohydrate: 23g, Dietary Fiber: 4g, Protein: 19g.


Oven Baked Fish with Asparagus and Orange

  • 4 15x15-inch squares parchment paper or aluminum foil
  • 4 5-to 6-ounce fish fillets (such as halibut, cod or tilapia; each about 1 inch thick)
  • Cooking spray
  • 12 fresh tarragon leaves
  • 2 cloves garlic - chopped
  • 1 pound slender asparagus spears, trimmed, cut into 1 1/2-inch pieces
  • 4 tablespoons orange juice
  • 4 slices orange
  • Salt and pepper – to taste

Preheat oven to 400°F. Place parchment or foil squares on work surface. Lightly spray each parchment or foil square, and place fish fillet on top. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves and a bit of chopped garlic. Arrange asparagus around each fish fillet; pour 1 tablespoon orange juice and place orange slice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart. Do ahead: Can be made 4 hours ahead. Chill.

Bake fish packets 15-17 minutes. Slide packets onto plates and serve.

Yield: Makes 4 servings

Nutrition Facts per serving: Calories: 210; Fat: 2.3g; Protein: 37g; Carbohydrate: 10.5g; Fiber: 3.2g; Cholesterol: 85mg; Sodium: 277mg.


Garlic and Tomato Roasted Shrimp or Scallops

  • 2 small plum tomatoes, seeded and chopped
  • 1/2 medium red onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp. paprika
  • 1 Tbsp. olive oil
  • 1 Tbsp. fat-free, reduced-sodium vegetable broth
  • Salt and pepper to taste
  • 1 lb. peeled and deveined large shrimp or 1 lb. sea scallops
  • Garnish with 2 Tbsp. minced fresh parsley

Preheat the oven to 450°F. In a bowl, combine all the ingredients except the shrimp or scallops and parsley. Place the mixture in a shallow baking dish and cook for 7 to 9 minutes until the tomatoes become soft and juicy. Add the shrimp or scallops in one layer over the tomato mixture and continue to roast for about 7 to 8 minutes until shrimp turn pink or scallops are opaque and tender. 4 servings

Nutrition facts per serving: Calories: 130, Total Fat: 4g.; Saturated Fat: .7g; Cholesterol: 162mg.; Sodium: 196mg (without added salt); Carbohydrate: 4g.; Dietary Fiber:1g.; Sugar: 2g.; Protein: 18g.


Moo Shu Vegetables

  • 3 teaspoons toasted sesame oil, divided
  • 4 large eggs, lightly beaten
  • 2 teaspoons minced fresh ginger
  • 2 cloves garlic, minced
  • 1 12-ounce bag shredded mixed vegetables, such as “broccoli slaw”
  • 2 cups bean sprouts
  • 1 bunch scallions, sliced, divided
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 2 tablespoons hoisin sauce (see Shopping Tip)

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Remove to a plate.

Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened and fragrant, 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring once or twice, until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat. Serves 4, about 1 1/4 cups each

Tips & Notes: Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket and in Asian markets.

Nutrition facts per serving: 171 calories; 9g fat (2g sat , 4g mono ); 212mg cholesterol; 14g carbohydrates; 0g added sugars; 11g protein; 4g fiber; 328mg sodium; 226mg potassium.


Penne Pasta with Grilled Vegetables

  • 1 c Eggplant, cut in pieces
  • 1 c Butternut Squash, peeled, cut in pieces
  • 1 Zucchini, cut in pieces
  • 1 Red Bell Peppers, cut in pieces
  • 1 small Red Onion, cut in wedges
  • 2 minced cloves Garlic
  • ¼ c. fresh herbs (basil, thyme, oregano)
  • 1/2 t. Salt
  • Fresh Ground Black Pepper
  • ½ box Whole Wheat Penne Pasta
  • 2 T. Lemon Juice or Balsamic Vinegar
  • 1 T. olive oil

Spray grill/grill pan with cooking spray (or brush with olive oil). Grill eggplant, butternut squash, zucchini, bell peppers, garlic and red onion, until browned and tender. Cook pasta according to package instructions. Drain, but reserve 1/2 cup of the pasta water.

In large serving bowl, toss vegetables, prepared pasta, vinegar, olive oil, salt, and pepper. Add pasta water as needed to moisten. Serves 4 .

Nutritional facts per serving: Calories 244, Saturated fat .6g, Carbohydrates 48g, Fiber 7g.