Our recipes provide a guide to create delicious meals that can help prevent or lower the risk of diabetes. Simple and quick instructions will allow you to start incorporating them into a healthy lifestyle.


On the first day of Christmas they had

Smoked Trout Spread

  • 1/4 pound smoked trout fillet, skinned and broken into pieces
  • 1/2 cup 1 percent low-fat cottage cheese
  • 1/4 cup coarsely chopped red onion
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon hot pepper sauce
  • 1/2 teaspoon Worcestershire sauce
  • 1 celery stalk, diced

In a blender or food processor, combine the trout, cottage cheese, red onion, lemon juice, hot pepper sauce and Worcestershire. Process until smooth, stopping to scrape down the sides of the bowl as needed. Fold in the diced celery. Cover and refrigerate until just before serving. Serves 12.

Nutrition Facts/Serving size: 1 tablespoon. Calories 26; Protein 4g, Cholesterol 14mg; Carbohydrate 1g; Sodium 234mg; Fat 1g; Sat Fat 0mg; Fiber 0mg.

On the second day of Christmas they had

Shrimp & Avocado Appetizers

  • 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: 61 calories; 3 g fat (1 g sat, 2 g mono); 8 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 61 mg sodium;

On the third day of Christmas they had

Spinach Salad with Maple Cider Dressing

  • 2 tablespoons chopped pecans
  • 1 10-ounce package fresh spinach/12 cups
  • 1 cucumber, peeled, seeded and cut into 1/4-inch slices
  • 2 teaspoons extra-virgin olive oil
  • 2 scallions (green onions) finely sliced
  • 1/4 cup cider vinegar
  • 2 tablespoons pure maple syrup
  • Salt & freshly ground pepper, to taste
  • 1/4 cup shredded smoked mozzarella cheese

Toast pecans in a small dry skillet over low heat, stirring often, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.

Toss spinach and cucumber in a salad bowl. Whisk oil, shallots, vinegar and maple syrup and bring to a boil. Season with salt and pepper. Immediately pour the dressing over the spinach and cucumber. Toss well and sprinkle with cheese and toasted pecans. Serves 4, 2 cups each.

Nutrition Facts Per serving: 115 calories; 5.6 g fat (1.2 g sat); 5 mg cholesterol; 13 g carbohydrates; 5 g protein; 2 g fiber; 105 mg sodium

On the fourth day of Christmas they had

Roast Chicken with Dried-Cranberry Gravy

  • 2 1/2 teaspoons extra-virgin olive oil, divided
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced (2 teaspoons)
  • 2 cups dry red wine
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon rosemary
  • 1 teaspoon salt
  • 1/2 teaspoon crushed black pepper
  • 1 4-pound Roasting Chicken
  • 1 cup fat free, reduced-sodium chicken broth
  • 1 cup lite cranberry-juice cocktail
  • 1/3 cup dried cranberries
  • 1 teaspoon cornstarch

Heat 1 1/2 teaspoons oil in a medium saucepan over medium-low heat. Add onion and garlic; cook, stirring, until softened, 2 to 3 minutes. Add wine, vinegar, rosemary, salt and pepper. Bring to a boil and simmer until reduced by half, 10 to 15 minutes. Set aside to cool.

Place chicken in a shallow non-metal dish just large enough to hold the roast. Pour cooled marinade over venison and cover with plastic wrap. Refrigerate, turning occasionally, for 2 to 4 hours or overnight.

Preheat oven to 425°F. Remove the chicken from marinade and pat dry, reserving marinade. Rub chicken with remaining 1 teaspoon oil. Heat a heavy skillet over high heat. Sear the meat, turning with tongs, until browned on all sides, about 6 minutes. Transfer to a small metal roasting pan. Roast chicken 1½ hours. Transfer to a cutting board, tent with foil and let rest for 10 minutes.

Meanwhile, strain the reserved marinade into a medium saucepan. Add stock (or broth), cranberry juice, dried and cranberries. Bring to a simmer over medium heat. Cook until sauce is reduced by half, 15 to 20 minutes. Combine cornstarch and 1 T. cold water in a small bowl; slowly whisk into the simmering sauce until slightly thickened. Season with salt and pepper. Carve into thin slices, serve with the sauce (without the chicken skin).

Nutrition Facts. Serves 6. Per Serving: Calories 253, Fat 7.2g, Sat Fat 1.7g, Cholesterol 66mg, Carbohydrate 12g; Sugars 9g; Protein 22g; Fiber 1g, Sodium 245mg.

On the fifth day of Christmas they had

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

On the sixth day of Christmas they had

Maple Roasted Sweet Potatoes

  • 2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
  • 1/3 cup pure maple syrup
  • 2 tablespoons butter, melted
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste

Preheat oven to 400°F. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more. Serves 12 (1/2 cup).

Nutrition facts per serving: 96 calories; 2 g fat (1 g sat); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium.

On the seventh day of Christmas they had

Seasonal Fruit Palette - Arrange the fruit on a plate similar to an artists palette. Substitute fresh fruits based upon availability.

  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon sugar
  • 2 cups frozen strawberries, unsweetened (thawed)
  • ¼ cup powdered sugar
  • 1 star fruit, sliced
  • 1 mango (or peach), pitted, peeled & sliced
  • 1 pear, pitted & sliced
  • 1 plum, pitted & sliced
  • 2 kiwi, peeled & sliced
  • Fresh mint leaves, for garnish

In a small bowl, stir together the cinnamon and sugar. Set aside. In a food processor or blender, combine the strawberries and powdered sugar. Pulse until smooth. Pour onto chilled dessert plates that have a rim. Arrange the sliced fruit on top. Sprinkle with the cinnamon-sugar mixture. Garnish with fresh mint and serve immediately. Serves 4.

Nutrition facts per serving: Calories 151, Fat .6g, Sat. Fat .1g, Sodium: 5mg, Carbohydrate: 39g, Fiber 6g, Sugars 28g.

On the eighth day of Christmas they had

Tuscan White Bean Spread (Appetizer)

  • 1 16-ounce can white beans, such as Great Northern or cannellini, drained and rinsed
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
  • 2 teaspoons lemon juice
  • 1 clove garlic, finely chopped
  • 1/4 cup chopped arugula, or watercress
  • Salt & freshly ground pepper, to taste

Combine beans, oil, thyme, lemon juice and garlic in a food processor and process until smooth, season with salt & pepper. Place the arugula/watercress on a shallow bowl and pour in the bean puree. Makes 1 ½ cups. Serve with whole wheat pita bread.

Nutrition Facts Per tablespoon: 20 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 44 mg sodium.

One the ninth day of Christmas they had

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
  • 1/4 teaspoon salt
  • 2 ripe pears, preferably red Bartlett or Anjou, diced
  • 1 cup finely diced white Cheddar cheese (substitute low fat if desired)
  • 1/2 cup chopped pecans, toasted (see Tip)
  • Freshly ground pepper, to taste
  • 6 large leaves butterhead or other lettuce

Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-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.

Nutrition Facts: Serves 6 (1 cup per serving). 221 calories; 14 g fat (5 g sat, 4 g mono); 20 mg cholesterol; 20 g carbohydrates; 6 g protein; 4 g fiber; 240 mg sodium.

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.

One the tenth day of Christmas they had

Spinach lasagna with sun-dried tomato sauce - This hearty main dish can be prepared ahead, refrigerated and baked later.

  • 2 tablespoons plus 2 teaspoons olive oil
  • 1 1/2 tablespoons all-purpose (plain) flour
  • 2 garlic cloves, minced
  • 1 cup skim milk
  • 1 cup vegetable or chicken stock
  • 2 green onions, including tender green tops, sliced
  • 1/2 cup dry-packed sun-dried tomatoes (rehydrate in hot water, drain and chop)
  • 10 ounces fresh mushrooms, sliced
  • 1 small onion, minced
  • 2 tablespoons chopped fresh basil (save one for garnish)
  • 1/4 teaspoon salt
  • 6 cups baby spinach leaves, chopped
  • 2 cups fat-free ricotta cheese
  • 3/4 cup grated Parmesan cheese
  • 1 egg white
  • 12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches

In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.

In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and onion and sauté until lightly browned. Stir in the basil and salt. Transfer to a bowl and set aside to cool. In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.

In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.

Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with basil. Serves 8.

Nutrition Facts (per serving) Calories 288, Fat 8 g, (Saturated Fat 2g), Protein 17 g, Cholesterol 6 mg, Carbohydrate 39 g, Sodium 526 mg, Fiber 4 g

One the eleventh day of Christmas they had

Baby Minted Carrots

  • 6 cups water
  • 1 pound baby carrots, rinsed
  • 1/4 cup apple juice
  • 1 tablespoon cornstarch
  • 1/2 tablespoon chopped fresh mint leaves
  • 1/8 teaspoon ground cinnamon

Put 6 cups of water into a large saucepan. Add the carrots and boil until tender-crisp, about 10 minutes. Drain the carrots and set aside in a serving bowl.

In a separate saucepan over moderate heat, combine the apple juice and cornstarch. Stir until the mixture thickens, about 5 minutes. Stir in the mint and cinnamon. Pour the apple juice mixture over the carrots. Serve immediately. Serves 6.

Nutrition facts per serving: Calories 38, Fat 0g, Protein 1 g, Sodium 45 mg, Carbohydrate 10 g. Fiber 2 g, Sugar 4g.

On the twelfth day of Christmas they had

Pomegranate Poached Pears

  • 4 ripe, firm Bosc pears
  • 1 1/2 cups pomegranate juice
  • 1 cup sparkling apple cider
  • 2 tablespoons sliced almonds
  • 1/2 cup pomegranate seeds, (1/2 large fruit; see Tip)
  • 4 tablespoons plain Greek yogurt or non-fat sour cream
  • 4 fresh or dried bay leaves, for garnish

Peel pears, leaving them whole and stems intact. Slice off the bases so the pears will stand upright. Use an apple corer to remove cores, if desired, working from the base up. lace the pears on their sides in a large saucepan. Pour pomegranate juice and cider over the pears. Bring to a simmer over medium-high heat. Cover, reduce heat to low and simmer gently until the pears are tender when pierced with the tip of a sharp knife, 30 to 45 minutes. Turn very gently once or twice as they cook so they color evenly. Using a slotted spoon, transfer the pears to a shallow bowl and set aside.

Boil the poaching liquid over high heat until the sauce is reduced to 1/2 cup, 15 to 20 minutes.

Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.

To serve, spoon 1 tablespoon sauce onto each of 4 dessert plates. Place a pear upright on each plate. Drizzle remaining sauce over each pear. Sprinkle pomegranate seeds around the pears and top with the almonds. Garnish each serving with a dollop of sour cream (or yogurt) and a bay leaf. Serves 4.

Tip: To seed a pomegranate and avoid the enduring stains of pomegranate juice, work under water. Fill a large bowl with water. Hold the pomegranate in the water and slice off the crown. Lightly score the fruit into quarters, from crown to stem end. Keeping the fruit under water, break it apart, gently separating the plump seeds from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry.

Nutrition Facts per serving: 235 calories; 2.5 g fat (.2 g sat); 1 mg cholesterol; 53 g carbohydrates;; 3 g protein; 7 g fiber; 16 mg sodium

And they all lived happy and healthy lives in the following new year!

Full of flavor but low on fat and calories. Try some of these great ideas for your holiday party.

APPETIZERS

  • 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.

  • 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.

SALADS

  • 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.

  • 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.

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

Vinaigrette:

  • 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

  • 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.

SIDES

  • 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.

  • 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.

  • 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.

MAIN COURSES

  • 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

  • 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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

Savor the flavor of summer's freshest ingredients. From cool salads to sizzling grill items these recipes will delight your taste buds and nourish you all summer long.

  • 10 oz bag frozen corn
  • 1/2 c chopped red onion
  • 1/2 c chopped cilantro
  • 3 plum tomatoes, seeded and chopped
  • 2 jalapeno peppers, seeded and chopped
  • 1 red pepper, seeded and chopped
  • 2t. minced garlic
  • 2-15 oz cans black beans, rinsed
  • 1 avocados, chopped (add just before serving if you are making ahead)

Dressing:

  • 1 t. salt
  • 3/4 t. ground cumin
  • 6T lime juice
  • 2T olive oil
  • 2T cider vinegar

Preheat oven to 450 degrees. Thaw the corn, spritz with olive oil spread on cookie sheet and roast for 18-20 minutes, stirring often. Mix together the ingredients for the dressing in a small bowl. In a large bowl, mix corn and all other ingredients and dressing, stir gently. Serve with baked tortilla chips. Serves 10.

Nutrition Facts per Serving: Calories: 159, Total Fat: 5.4g, Saturated Fat: 0.8g, Sodium: 71mg, Total Carbohydrate: 24g, Dietary Fiber: 7g, Sugars: 5g, Protein: 6g.

  • 3 mangoes - 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.

  • ½ c. Lite Mayonnaise
  • ½ c. fat free sour cream
  • 1 T. Taco seasoning mix
  • 6 Corn Tortillas
  • 1 ½ c. shredded chicken (a rotisserie chicken works great)
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 small onion, diced
  • 2 tomatoes, diced
  • Toothpicks

Combine the mayonnaise, sour cream and taco seasoning. Spread each tortilla within ¼ inch of the edge. Layer with chicken, top with veggies, roll up tightly, wrap in wax paper. When ready to serve cut into bit size pieces and add a toothpick. Can be made 24 hours in advance. Makes 24 bite size servings

Nutrition facts per serving: Calories: 54, Total Fat: 2.2g, Cholesterol: 10mg, Sodium: 65mg, Carbohydrate: 5g, Dietary Fiber: .8g, Sugars: 1.3g, Protein: 4g.

  • 1 ¼ cup Cheerios
  • 1 ¼ cup wheat Chex
  • 1 ¼ cup rice Chex
  • 1 ¼ cup corn Chex
  • 2 cups small pretzels
  • ½ teaspoon garlic powder
  • 1 teaspoon onion powder
  • 4 teaspoons low sodium Worcestershire sauce
  • Nonfat cooking spray

Preheat oven to 275 degrees. Mix cereals and pretzels in a large bowl, then spread in a large, shallow baking pan or cookie sheet. Spray with nonfat cooking spray, then sprinkle with ½ of the seasonings (garlic powder, onion powder, Worcestershire). Turn cereal mixture with a spatula; spray with more nonfat cooking spray, then sprinkle with the remaining seasonings. Bake for 1 hour, stirring every 10 minutes. Cool before serving.

Nutrition information: 8 servings. Per serving: 90 calories, 1 fat gram.

  • ½ cup fresh or salted pumpkin seeds (in shell)
  • ¼ cup unsalted peanuts
  • 2 cups (about 4 oz.) high-fiber cluster-style cereal
  • ¼ cup golden raisins, or dried cranberries
  • 2 T mini chocolate chips
  1. Place a large nonstick skillet over medium-high heat until hot.
  2. Cook the pumpkin seeds and peanuts 2 to 3 minutes or until beginning to lightly brown, stirring frequently.
  3. Set aside on paper towel in a thin layer to cool quickly, about 5 minutes.
  4. Combine the pumpkin seed mixture with the remaining ingredients. Serves 8; serving size: about 1/3 cup per serving

Nutrition Information per serving: 110 Calories, 35 calories from fat, 4.0 g Fat, 1.0 g Saturated Fat, 175 mg Sodium, 19 g Total carbohydrate, 5 g Dietary Fiber, 6 g Sugars and 3 g Protein.

  • 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.

  • 1/4 pound smoked trout fillet, skinned and broken into pieces
  • 1/2 cup 1 percent low-fat cottage cheese
  • 1/4 cup coarsely chopped red onion
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon hot pepper sauce
  • 1/2 teaspoon Worcestershire sauce
  • 1 celery stalk, diced

In a blender or food processor, combine the trout, cottage cheese, red onion, lemon juice, hot pepper sauce and Worcestershire. Blend until smooth, stopping to scrape down the sides of the bowl as needed. Fold in the diced celery. Cover and refrigerate until just before serving. Serves 12; serving size: 1 tablespoon.

Nutrition Facts Per Serving: Calories: 26, Protein: 4g, Cholesterol: 14mg, Carbohydrate: 1g, Sodium: 234mg, Fat: 1g, Sat Fat: 0mg, Fiber: 0mg.

This dip is a great substitute for high calorie, high fat spinach artichoke dip. Bring it as an appetizer to holiday gatherings or enjoy it at home as a snack.

  • 2 tablespoons olive oil
  • 1 small Vidalia or other sweet onion, chopped
  • 1 ½ teaspoons sugar
  • 4 garlic cloves, minced
  • 1, 15-ounce can cannellini beans, drained and rinsed
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • pinch cayenne pepper (optional)
  • Salt & pepper, to taste
  • 1, 15-ounce can artichoke hearts in water, drained
  • ¼ cup rehydrated diced sun-dried tomatoes

Heat the oil in a skillet over medium-high heat. Add the onion, sugar, and garlic and sauté for 5 minutes. Add the mixture to a blender or food processor. Add the remaining ingredients and puree until smooth, but thick. Serves 20.

Nutrition facts per serving: Calories 40; Fat 1.5g; Saturated Fat 0.2g; Carbohydrates 5g; Protein 2g, Cholesterol 0mg; Sodium 80mg; Dietary Fiber 1g. (From the ADA website)

  • 1 16-ounce can white beans, such as Great Northern or cannellini, drained and rinsed
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
  • 2 teaspoons lemon juice
  • 1 clove garlic, finely chopped
  • ¼ cup chopped arugula, or watercress
  • Salt & freshly ground pepper, to taste

Combine beans, oil, thyme, lemon juice and garlic in a food processor and process until smooth, season with salt & pepper. Place the arugula/watercress on a shallow bowl and pour in the bean puree. Makes 1 ½ cups. Serve with whole wheat pita bread.

Nutrition Facts Per tablespoon: Calories: 20, Fat: 1 g (0 g sat, 1 g mono), Cholesterol: 0 mg, Carbohydrates: 2 g, Added sugars: 0 g, Protein: 1 g, Fiber: 1 g, Sodium: 44 mg.

 

  • 3 small zucchini (about 1/2 pound each), cut lengthwise into 1/4-inch-thick slices
  • 1 T. olive oil
  • 1/8 t. salt, plus more to taste
  • 1/16 t. black pepper, plus more to taste
  • 2 T. low-fat cream cheese
  • 1 T. chopped chives
  • 1 T. chopped fresh parsley
  • 1 t. fresh lemon juice
  • 2 cups baby spinach
  • 1/3 cup basil leaves

Preheat grill or grill pan to medium. Discard the outermost slices of zucchini sprinkle the zucchini slices with salt and pepper. Brush the grill with olive oil, g zucchini until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator.

In a small bowl, combine the cream cheese, parsley, chives and lemon juice, mashing together with a fork. Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small (or half of a large) basil leaf. Roll up and place seam side down on a platter. Toothpicks also work great to keep the roll up together. Repeat with remaining zucchini slices. You can make these up to a day in advance; store in an airtight container in the refrigerator. Serves 4.

Nutrition facts per serving: Calories: 59; Total Fat: 4.8g, Saturated Fat: 1.4g, Cholesterol: 5mg, Sodium: 117mg, Total Carbohydrate: 3g, Dietary Fiber: 1g, Sugars: 1g, Protein: 2g, Potassium: 230mg.

Entertain the healthy way with these quick, easy and tasty appetizers. From delicious dips and spreads to crowd pleasing party mix, there is something for everyone. Fresh healthy ingredients are the focus. Each appetizer is low in fat and less than 160 calories per serving.

  • 1 1/4 cups uncooked brown rice or barley, rinsed and drained
  • 2 1/2 cups water
  • 1/3 cup chopped fresh basil
  • 1/3 cup chopped fresh parsley
  • 1/4 cup minced red onion
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 1 red pepper, seeded and diced

Cook rice/barley according to directions (don’t cook too long). Combine remaining ingredients in a large bowl, stirring well. Cover and store in the refrigerator.

Yield: 6 1 cup servings

Nutrition Facts per serving: Calories: 204; Fat: 6.5g; Saturated fat: 0.8g; Protein: 7.4g; Carbohydrate: 30.7g; Fiber: 4.9g; Cholesterol: 0.0mg; Sodium: 437mg; Calcium: 40mg

  • 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.

  • 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.

  • 1 cup washed, trimmed fresh snow peas
  • 5 radishes, about 1/2 cup
  • 1/2 peeled jicama (about 3/4 cup)
  • 1 cup cherry tomatoes
  • 2 cups washed, chopped romaine lettuce

Dressing:

  • 3 Tbsp. fresh lemon juice
  • 1 garlic clove, minced (1 tsp.)
  • 1/2 tsp. Dijon mustard
  • 2 Tbsp. olive oil
  • Freshly ground black pepper to taste

Slice each snow pea in thirds on the diagonal. Cut each radish in half and then thinly slice. Slice the jicama into 1/2-inch-wide strips, then cut into 1/2-inch cubes. Cut each cherry tomato in half. Place the snow peas, radishes, jicama, and cherry tomatoes in a bowl. Add the romaine lettuce and toss. In a small bowl, whisk together the dressing ingredients and add to the vegetables. Toss again and serve.

NOTE: Jicama (pronounced HEE-kuh-muh), a root vegetable that looks like a turnip, has fibrous tan skin. The raw flesh is crisp and juicy.

Nutrition Facts per serving: Calories: 90; Total Fat: 6.6g; Saturated Fat: 0.9g; Cholesterol: 0mg; Sodium: 27mg; Total Carbohydrate: 7g; Dietary Fiber: 3g; Protein: 1g; Potassium: 260mg

  • 4 T reduced fat creamy peanut butter
  • 4 T. lite unsweetened coconut milk
  • 2 tsp. Asian fish sauce
  • 1 tsp. (Thai) chile-garlic sauce
  • 1 T. fresh lime juice, plus lime wedges for garnish
  • 1 tsp. light brown sugar
  • 1 tsp. grated fresh ginger
  • 3 carrots, coarsely shredded
  • 1 red bell pepper, cut into fine matchsticks
  • 1 pound cooked large shrimp, shelled and halved lengthwise
  • 1 c kale (blanch and place in cold water)
  • 1 cup pea pods (blanch and place in cold water)
  • 2 c. cooked Brown rice
  • 4 c. Napa cabbage/ or romaine lettuce

GARNISH: Chopped scallions, sesame seeds, lime wedges and cilantro leaves

Whisk together peanut butter, coconut milk, Asian fish sauce, chili sauce, lime juice and brown sugar and ginger. Transfer the dressing to a large bowl. Cut up the pea pods to 1 inch lengths add the vegetables, rice and shrimp and toss well. Serve on a bed of cabbage or romaine and garnish. Make Ahead: The peanut dressing can be refrigerated in an airtight container for up to 5 days. Serves 6

Nutrition Facts per Serving: Calories: 231, Total Fat: 5.6g, Saturated Fat: 1.3g, Cholesterol: 88mg, Sodium: 388mg, Total Carbohydrate: 30g, Dietary Fiber: 5g, Sugars: 7g, Protein: 16g.

  • 2 Asian eggplant
  • 2 medium zucchini
  • 1 c. cherry tomatoes
  • 4 green onions, thinly sliced
  • 1/4 c (or more) chopped herbs cilantro, mint or basil
  • 1/4 c chopped peanuts or cashews
  • 2 T olive oil
  • Salt and fresh ground black pepper to taste

Dressing Ingredients:

  • 4 T fresh lime juice
  • 1 T olive oil
  • 1 T toasted sesame oil
  • 1 T lite soy sauce
  • 1 T brown sugar
  • 1 T fresh ginger, peeled and finely chopped
  • 1/2 clove garlic, finely sliced
  • 1 handful fresh cilantro and/or basil chopped

Combine all ingredients for the dressing and let it sit while grilling and preparing the salad.

Brush grill grates with oil, then preheat grill to medium-high. Wash and dry eggplant and zucchini, trim ends, and cut into lengthwise strips. Brush vegetables with oil and season with salt and fresh ground black pepper. Lay strips on the hot grill, flesh side down and cook about 5-7 minutes or until grill marks appear. Turn vegetables and cook until that side has nice grill marks, about 5-7 minutes more. Zucchini may take slightly longer than eggplant, but grill until they are nicely charred and cooked through.

As they are done remove the vegetables to a cutting board and let them cool to room temperature. When vegetables have cooled, cut them into short crosswise pieces, cut the tomatoes in half, toss all the vegetables with a few tablespoons of the dressing, and let them marinate while you finish prepping other ingredients.

Slice the green onions into thin strips and chop the cilantro, mint, or Thai basil. Stir green onions and herbs into the salad and add more dressing until the salad is as wet as you'd like it. (Less dressing, less fat and calories. Save extra to use as a dipping sauce.) Serve salad in individual bowls, topped with a sprinkle of chopped nuts. Serves 6.

Nutrition Facts per serving (salad only): Calories: 115; Total Fat: 7.5g; Saturated Fat: 1.1g; Cholesterol: 0mg; Sodium: 59mg; Total Carbohydrate: 11g; Dietary Fiber: 4g; Sugars: 5g; Protein: 3g; Potassium: 380mg

Nutrition Facts per serving (dressing only): Calories: 51; Total Fat: 4.2g; Saturated Fat: 0.6g; Cholesterol: 0mg; Sodium: 98mg; Total Carbohydrate: 3g; Dietary Fiber: 0g; Sugars: 3g; Protein: 0g; Potassium: 18mg

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

Vinaigrette:

  • 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

  • 2 tablespoons chopped pecans
  • 1 10-ounce package fresh spinach/12 cups
  • 1 cucumber, peeled, seeded and cut into 1/4-inch slices
  • 2 teaspoons extra-virgin olive oil
  • 2 scallions (green onions) finely sliced
  • ¼ cup cider vinegar
  • 2 tablespoons pure maple syrup
  • Salt & freshly ground pepper, to taste
  • ¼ cup shredded smoked mozzarella cheese

Toast pecans in a small dry skillet over low heat, stirring often, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.

Toss spinach and cucumber in a salad bowl.

Whisk oil, shallots, vinegar and maple syrup and bring to a boil, season with salt and pepper. Immediately pour the dressing over the spinach and cucumber. Toss well and sprinkle with cheese and toasted pecans. Serves 4; serving size: 2 cups.

Nutrition facts per serving: Calories: 115, Fat: 5.6 g (1.2 g saturated fat), Cholesterol: 5 mg, Carbohydrates: 13 g, Protein: 5 g, Fiber: 2 g, Sodium: 105 mg.

A great way to use leftover turkey

Salad

  • 3 cups cooked, cubed turkey breast
  • 1 cup sliced celery
  • 1 cup diced onion
  • 1/2 cup diced zucchini, unpeeled
  • ¼ cup diced red pepper

Dressing

  • 3/4 cup low fat mayonnaise
  • 2 Tbsp low fat sour cream
  • 2 Tbsp minced tarragon
  • 1 Tbsp minced parsley
  • Fresh ground pepper to taste

Combine all salad ingredients. Combine all dressing ingredients in a small bowl and whisk together until smooth. Toss the dressing with the salad and serve. Serves 6; serving Size: 1 cup

Nutritional facts per serving: Calories 156; Total Fat 3 g; Saturated Fat 0.7 g; Cholesterol 60 mg; Sodium 288 mg; Total Carbohydrate 8 g; Dietary Fiber 1 g; Protein 23 g.

  • 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.

For a fast weeknight dinner or a delicious healthy side dish try a satisfying salad. With fresh ingredients like cherry tomatoes, bell peppers and kale these salads are packed with vitamins and minerals important for your health, and they are tasty too!

  • 6 cups water
  • 1 pound baby carrots, rinsed
  • 1/4 cup apple juice
  • 1 tablespoon cornstarch
  • 1/2 tablespoon chopped fresh mint leaves
  • 1/8 teaspoon ground cinnamon

Put 6 cups of water into a large saucepan. Add the carrots and boil until tender-crisp, about 10 minutes. Drain the carrots and set aside in a serving bowl.

In a separate saucepan over moderate heat, combine the apple juice and cornstarch. Stir until the mixture thickens, about 5 minutes. Stir in the mint and cinnamon. Pour the apple juice mixture over the carrots. Serve immediately. Serves 6.

Nutrition facts per serving: Calories 38, Fat 0g, Protein 1 g, Sodium 45 mg, Carbohydrate 10 g. Fiber 2 g, Sugar 4g.

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.

  • 2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
  • 1/3 cup pure maple syrup
  • 2 tablespoons butter, melted
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste

Preheat oven to 400°F. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more. Serves 12 (1/2 cup).

Nutrition facts per serving: 96 calories; 2 g fat (1 g sat); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium.

  • 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.

  • 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

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.

Arrange the fruit on a plate similar to an artists palette. Substitute fresh fruits based upon availability.

  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon sugar
  • 2 cups frozen strawberries, unsweetened (thawed)
  • ¼ cup powdered sugar
  • 1 star fruit, sliced
  • 1 mango (or peach), pitted, peeled & sliced
  • 1 pear, pitted & sliced
  • 1 plum, pitted & sliced
  • 2 kiwi, peeled & sliced
  • Fresh mint leaves, for garnish

In a small bowl, stir together the cinnamon and sugar. Set aside.

In a food processor or blender, combine the strawberries and powdered sugar. Pulse until smooth. Pour onto chilled dessert plates that have a rim. Arrange the sliced fruit on top. Sprinkle with the cinnamon-sugar mixture. Garnish with fresh mint and serve immediately. Serves 4.

Nutrition facts per serving: Calories 151, Fat .6g, Sat. Fat .1g, Sodium: 5mg, Carbohydrate: 39g, Fiber 6g, Sugars 28g.

  • 2 pounds (~6) sweet potatoes or yams, peeled and cut into ½ inch cubes
  • 1½ cups no sugar added applesauce
  • 2/3 cups packed brown sugar
  • 2 Tablespoons butter, melted
  • 1 teaspoon ground cinnamon

Place sweet potatoes in 2 to 3½ - quart slow cooker. Mix remaining ingredients. Cover and cook on low heat setting 6-8 hours or until potatoes are very tender. Sprinkle with nuts. Serves 6

Nutrition Facts per serving: Calories: 241; Total Fat: 4g; Total Carbohydrate: 51g; Protein: 2g Dietary Fiber: 4g

Recipe adapted from Betty Crocker

  • 2 ea. small acorn squash, halved and seeded
  • 1 ea. apples, peeled and diced
  • 2 T. celery, diced
  • 2 T. onion, finely chopped
  • 2 t. margarine, melted
  • Salt & pepper to taste

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray. 2. Place the squash cut side down in a baking pan. Bake for 20 minutes. 3. While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well. 4. Turn the squash cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot. Serves 4 (1/2 squash each).

Nutrition facts per serving: Calories: 87, Total Fat: 2g/Saturated Fat: 0g, Carbohydrates: 18g, Dietary Fiber: 5g, Protein: 1g.

Spice up any meal with a sensational side dish. Fresh fruits and vegetables are combined with herbs and spices to create healthy recipes that are big on flavor and low in fat. Try the Baby Minted Carrots or the Seasonal Fruit Palette at your next meal.

  • 2 apples, peeled, cored, cut into ½-inch pieces (2½ - 3 cups chopped)
  • 1½-cup skim milk (or substitute non-dairy unsweetened alternative like almond milk)
  • 1½ cups water
  • 1 cup uncooked old fashioned or steel-cut oats
  • 2 tablespoons brown sugar
  • ½ teaspoon cinnamon
  • ¼ cup chopped walnuts
  • ¼ cup raisins

Coat inside of 3½ quart (or larger) slow cooker with cooking spray. Add all ingredients except chopped walnuts and raisins. Stir, cover, and cook on low for approximately 7 hours (slow cooker times may vary). Spoon oatmeal into bowls and add chopped walnuts and raisins. Store leftovers in refrigerator for use in one to two days or store in freezer to enjoy at a later date.

Serves: 7 - ¾ cup servings

Nutrition facts per serving: 190 calories; 5g fat; 32g carbohydrates; 6g protein; 4g fiber.

  • 1 c. dry wild rice
  • ½ c. green or red seedless grapes cut in half
  • ½ c. chopped celery
  • 1 red bell pepper, chopped
  • 2 tablespoons chopped fresh parsley chopped
  • 2 c. smoked turkey
  • 2-3 T. fresh lemon juice
  • 2 tablespoons sesame oil
  • 1 t. freshly grated ginger
  • Salt & Pepper to taste
  • 6 cups spring greens

Cook wild rice according to package directions with water and cool in refrigerator until cool. Add all other ingredients to a large bowl, add cooked wild rice and stir to combine. Let set for about 15 minutes before serving so that the flavors can combine. Serve on a bed of spring greens. Serves 6.

Nutrition facts per 1 cup serving: Calories: 212; Total Fat: 5.2g; Saturated Fat: 0.9g; Cholesterol: 40mg; Sodium: 949mg; Total Carbohydrate: 22g; Dietary Fiber: 3g; Sugars: 6g; Protein: 18g.

  • 2/3 cup uncooked brown rice
  • ½ c. chopped onion
  • 2 cloves garlic, minced
  • 1 red pepper, seeded and cut into thin slices
  • 1 T. curry powder
  • 2 t. olive oil
  • 12 oz. skinless, boneless chicken breast cut into bite sized pieces
  • ¼ c. all fruit apricot preserves (no sugar added)
  • 1 medium apple, cored and cut into bite sized pieces
  • ¼ c. raisins
  • 1 ½ c. plain non-fat Greek yogurt
  • 1 T. cornstarch

Cook rice according to directions, omitting salt and butter. Cover and keep warm. In a large nonstick skillet heat olive oil and cook onion and garlic. Add curry to the onion mixture and push it to the side of the skillet. Cook the chicken in the skillet over medium heat for 3-5 minutes or until no longer pink.

Stir apricot preserves, apple, raisins, 1/3 c. water and ¼ tsp. salt (if desired) into the chicken mixture. Stir together yogurt and cornstarch. Stir into chicken mixture. Cook and stir until thickened and bubbly. Cook 2 more minutes. Divide rice and chicken mixture into 4 equal servings. Serves 4.

Nutrition Facts per serving: Calories: 351, Total Fat: 5.4g, Saturated Fat: 1.2g, Cholesterol: 56mg, Sodium: 254mg, Total Carbohydrate: 53g, Dietary Fiber: 4g, Sugars: 17g, Protein: 30g.

  • 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

  • 4 cans (14 oz) Navy Beans or White Beans
  • 2 cups diced, cooked chicken breasts
  • 3 cups chicken broth
  • 2 med. onions chopped
  • 2 cloves garlic, minced
  • 2 cans (4 oz) diced green chilies
  • 1 T. vegetable oil
  • 2 tsp ground cumin
  • 1 ½ tsp dried oregano
  • ¼ tsp cayenne pepper
  • ½ tsp pepper
  • Salt to taste
  • Non-fat plain yogurt (garnish)
  • Green onions (garnish)

Place beans, chicken and broth in crock-pot. Sauté chopped onion and garlic in oil until transparent, add spices and green chilies to onion mixture and stir well. Add to crock-pot mixture and stir well. Cook in crock pot on low a minimum of 2 hours. If the soup is too thin, mix 2 T. flour with water to make a thin paste and whisk it into the chili to thicken. Top with no fat plain yogurt or low-fat sour cream if desired

Garnish with chopped green onions. Serves 8.

Nutrition Facts per serving: Calories: 291; Total Fat: 4.3g; Saturated Fat: 0.7g; Cholesterol: 31mg; Sodium: 257mg; Total Carbohydrate: 40g; Dietary Fiber: 10g; Protein: 24g; Potassium: 700mg; Phosphorus: 280mg.

  • 1 onion, chopped
  • 1 bell pepper (red, green or yellow), chopped
  • 16oz can black beans
  • 16oz can kidney beans
  • 8oz can tomato sauce
  • 10oz package frozen corn kernels
  • 1 package taco seasoning
  • 2 - 14.5oz cans diced tomatoes with chilies
  • 1 tablespoons cumin
  • 1 tablespoons chili powder
  • 3-4 boneless skinless chicken breasts
  • 4oz can diced green chilies
  • ¼ cup chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return to slow cooker and stir in. Top with fresh cilantro. Serves 10 - 1¼ cup servings

Nutrition Facts per serving: Calories: 229; Total Fat: 1g; Total Carbohydrate: 32g; Protein: 21g Dietary Fiber: 8g

Recipe adapted from www.skinnytaste.com

  • 4 bell peppers (any color)
  • ½ of a yellow onion, diced
  • 1 cup of canned enchilada sauce
  • 1 pound of 93% lean ground beef or ground turkey
  • ¼ cup of shredded Monterey Jack cheese
  • ¾ cup of cooked rice*
  • Salt and pepper

Cut the tops off of four bell peppers. Remove stems and seeds and dice the tops of the bell peppers.

Finely dice a ½ of a yellow onion. Pour a cup of prepared enchilada sauce into a heat proof measuring cup and add diced onion. Heat the onion/enchilada sauce mixture in the microwave for about 5 minutes to soften onions.

Pour 1/3 of a cup of water into the bottom of the crock pot and nestle bell peppers in.

In a large mixing bowl, combine one pound of uncooked ground beef, onion/enchilada sauce mixture, diced bell peppers, ¼ cup of shredded cheese, ¾ cup of cooked rice, ½ teaspoons of salt and ½ teaspoon of pepper.

Fill bell peppers with ground beef mixture and top with remaining ¼ cup of cheese.

Cook on low for about 6 hours. Test mixture with meat thermometer for doneness. It should be cooked to 160 degrees.

*Note: Add seasoning such as chili powder, garlic powder, cumin, crushed red pepper flakes to the white rice as it cooks.

Serves 4

Nutrition Facts per serving: Calories: 276; Total Fat: 10g; Total Carbohydrate: 21g; Dietary Fiber: 2g; Protein: 25g

  • 2 ½ teaspoons extra-virgin olive oil, divided
  • 2 cloves garlic, minced (2 teaspoons)
  • 2 cups dry red wine
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon rosemary
  • 1 teaspoon salt
  • ½ teaspoon crushed black pepper
  • 1 4-pound Roasting Chicken (or 3#boneless leg of venison, fat trimmed)
  • 1 cup fat free, reduced-sodium chicken broth (or beef if you substitute venison)
  • 1 cup lite cranberry-juice cocktail
  • 1/3 cup dried cranberries
  • 1 teaspoon cornstarch

Heat 1 ½ teaspoons extra-virgin olive oil in a medium saucepan over medium-low heat. Add onion and garlic; cook, stirring, until softened, 2 to 3 minutes. Add wine, vinegar, rosemary, salt and pepper. Bring to a boil and simmer until reduced by half, 10 to 15 minutes. Set aside to cool.

Place chicken/venison in a shallow non-metal dish just large enough to hold the roast. Pour cooled marinade over venison and cover with plastic wrap. Refrigerate, turning occasionally, for 2 to 4 hours or overnight.

Preheat oven to 425°F. Remove the chicken/venison from marinade and pat dry, reserving marinade. Rub chicken/venison with remaining 1 teaspoon oil. Heat a heavy skillet over high heat. Sear the meat, turning with tongs, until browned on all sides, about 6 minutes. Transfer to a small metal roasting pan. Roast (Chicken 1½ hours, Venison 50-60 minutes). Transfer to a cutting board, tent with foil and let rest for 10 minutes.

Meanwhile, strain the reserved marinade into a medium saucepan. Add stock (or broth), cranberry juice, dried and cranberries. Bring to a simmer over medium heat. Cook until sauce is reduced by half, 15 to 20 minutes. Combine cornstarch and 1 T. cold water in a small bowl; slowly whisk into the simmering sauce until slightly thickened. Season with salt and pepper. Carve into thin slices; serve with the sauce (without the skin). Serves 6.

Chicken Nutrition Facts Per Serving: Calories: 253, Fat: 7.2g, Sat Fat: 1.7g, Cholesterol: 66mg, Carbohydrate: 12g, Sugars: 9g, Protein: 22g, Fiber: 1g, Sodium: 245mg.

Venison Nutrition Facts Per serving: Calories: 385, Fat: 7.2g, Sat Fat: 2.3g, Cholesterol: 193mg, Carbohydrates: 12Sugars: 9 gm, Protein: 53g, Fiber: 1g, Sodium: 274mg.

  • 1/3 cup tahini (sesame paste)
  • Juice of 1/2 lemon
  • 2 cloves garlic, minced
  • 1/8 tsp salt
  • Dash fresh ground pepper
  • Dash crushed red chili flakes, if desired
  • 2 lb boneless, skinless chicken breasts, cubed
  • 2 tsp Dijon mustard
  • 2 tsp honey or maple syrup
  • 2/3 cup mashed fresh or frozen raspberries with juice (no sugar)
  • 1 tbsp. olive or canola oil
  • 1 head romaine lettuce, cored and chopped into bite-size pieces

In a large bowl, combine tahini, lemon juice and garlic. Whisk together with a fork. Continue whisking, and stir in 1/4 cup water a little at a time to form a smooth dressing. Add salt, pepper and chili flakes. Stir to combine.

Rinse chicken pieces and add to tahini sauce. Turn to coat. Marinate, covered, for 1 hour at room temperature or overnight in the refrigerator.

Preheat broiler, grill or grill pan. Evenly thread chicken pieces onto six skewers. Discard leftover marinade. Grill chicken, turning frequently, until golden brown on the outside and cooked through on the inside (about 20 minutes).

Make dressing by combing mustard, honey and mashed raspberries with juice in a small bowl. Whisk in canola oil to form a smooth glaze. Place in a small serving bowl. Line the bottom of a serving platter with lettuce. Lay chicken pieces on top and brush with glaze. Serve warm. Serves 6.

Nutrition facts per serving: Calories: 260, Total Fat: 11 g, Cholesterol: 80 mg, Sodium: 150 mg, Total Carbohydrate: 7 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 34 g.

Healthy living tradition

Packaged salad dressings are full of chemicals, preservatives, and unnecessary ingredients. Serve salads with extra-virgin olive oil, lemon juice, lime juice, or vinegar. Using Dijon mustard and raspberries (as in this recipe) will give you a thicker consistency and additional flavor without adding a lot of calories or fat.

This recipe, and dozens of other American Diabetes Association-approved recipes, are available in The Mediterranean Diabetes Cookbook from www.diabetes.org

  • 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

  • 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.

  • 1 Tbsp. canola oil
  • 1½ cups diced onions, divided
  • 3 garlic cloves, minced
  • 2 jalapeno peppers, seeded and finely chopped
  • ½ lb. ground beef (93% lean)
  • ½ lb. ground turkey
  • 1-2 Tbsp. hot or mild chili powder
  • 1 Tbsp. unsweetened cocoa
  • 2 tsp. ground cumin
  • 2 tsp. dried oregano
  • 1 can (15 oz.) red kidney beans, drained and rinsed
  • 1 can crushed or diced tomatoes, undrained
  • 1 Tbsp. tomato paste
  • ¼ tsp. kosher salt
  • ¼ tsp. freshly ground black pepper
  • ½ cup diced fresh tomatoes

In a large Dutch oven or stockpot, heat the oil over medium heat. Add 1 cup of the onions and sauté for 5-6 minutes. Add the garlic and jalapenos, and sauté for 2 minutes.

Add the ground beef and turkey, and sauté for 4-5 minutes, breaking up the meat with a wooden spoon. Drain any excess fat. Add the chili powder, cocoa, cumin and oregano, and sauté for about 1 minute.

Add the beans, canned tomatoes, and tomato paste, and bring to boiling. Reduce the heat to low, cover, and simmer for 25-30 minutes, until thickened. Season the chili with the salt and pepper. Garnish each bowl with 1 Tbsp. each diced onions and tomatoes. Recipe makes 8 1 cup servings.

Nutrition facts per serving: 210 calories; 7 g fat (1 g sat); 5 mg cholesterol; 23 g carbohydrates; 17 g protein; 6 g fiber; 315 mg sodium.

  • 2 tsp olive oil
  • 1 sm Onion, diced1 Green pepper, diced
  • 4 oz Mushrooms, sliced
  • ½ c. Carrot sliced or diced
  • 2 medium zucchini, peeled & diced
  • 1 lg. Tomato, diced
  • 1 T. Curry powder
  • 2 cloves garlic, minced
  • ½ c. water
  • 2 c. pre-cooked brown rice
  • Salt & pepper to taste
  • 2 T. Basil leaves, chopped fine
  • 4 tsp. Plain no-fat yogurt, optional

In a large skillet, heat oil until it is just below smoking point. Add the onions, peppers, mushrooms carrots and salt. Sauté until the vegetables are beginning to brown. Add the zucchini and continue to sauté for 1 more minutes. Stir in the curry powder, garlic and tomatoes. Add the water and brown rice cover and reduce heat to simmer. Cook for 10 minutes. When the rice has finished cooking, stir in the basil and serve. Top with a tablespoon of plain yogurt if desired. Serves 4.

Nutrition Facts: Calories: 202, Total Fat: 3.6g, Saturated Fat: 0.5g, Cholesterol: 0mg, Sodium: 27mg, Total Carbohydrate: 40g, Dietary Fiber: 5g, Sugars: 7g, Protein 6g.

  • 1 ½ cup low-sodium chicken broth
  • 1 1/3 cup uncooked brown rice
  • ½ lb chicken breast shredded
  • 3 cups broccoli florets
  • 1 c. carrot, thinly sliced
  • 1 c. sugar snap peas
  • 1 red bell pepper, stemmed, cored and thinly sliced
  • 2 T. sesame seed oil

Sauce:

  • ¼ cup orange juice
  • 3 T. low sodium soy sauce (or tamari)
  • 2 T. lime juice
  • 1 tsp. freshly grated ginger root (or 1/2 tsp dried ginger)
  • 1 clove garlic minced
  • 2 tsp. corn starch

Put broth, 2/3 cup water, rice and chicken into a medium pot and bring to a boil. Reduce heat to medium-low, cover and simmer until rice tender, about 40 minutes.

In a large fry pan or wok, heat the sesame oil over high heat. When the pan and oil are hot, add the vegetables, stirring for 6 to 8 minutes until vegetables are tender crisp. Transfer vegetables to a plate.

Whisk together sauce ingredients, add them to the hot pan stirring constantly until sauce thickens. Remove from heat.

Stir shredded chicken into the rice. Spoon rice and chicken into a large bowl and attractively arrange vegetables on top. Drizzle sauce over the top or serve on the side for dipping.

Nutrition Facts: Calories: 226; Total Fat: 3.0g; Saturated Fat: 0.6g; Cholesterol: 5mg; Sodium: 345mg; Total Carbohydrate: 42g; Dietary Fiber: 5g; Sugars: 6g; Protein: 9g; Potassium: 460mg.

  • 2 large lemons (for slices and zest)
  • 1/4 cup dried breadcrumbs
  • Salt and pepper
  • 1 1/2 pounds cod fillet (or other mild fish), cut into 4 serving pieces

Preheat the oven to 375°F. Trim one lemon and cut it into thin slices. Grate 1 tablespoon of zest from the second lemon, then squeeze the juice. Combine the grated zest, breadcrumbs, salt and pepper in a small bowl and stir to mix; set aside.

Lay the lemon slices in the bottom of a baking dish. Put the lemon juice in a shallow dish. Dip the fish pieces in the lemon juice and set them on the lemon slices in the baking dish. Sprinkle the breadcrumb mixture evenly over the fish pieces and bake in the preheated oven until the crumbs are lightly browned and the fish is just opaque through, 10 to 15 minutes (depending on the thickness of the fish). Transfer the fish to individual plates with a few slices of lemon for garnish; spoon some of the cooking juices over and serve immediately. Serves 4.

Nutrition facts per serving: 172 Calories; 2g Fat, trace Saturated Fat; 32g Protein; 8g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 417mg Sodium.

  • 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.

  • 2 lbs. white fish such as tilapia fillet, cut into pieces
  • 3 tablespoons lime juice (about 2 limes)
  • 2 medium tomatoes, chopped
  • 1 medium green, red or yellow pepper chopped
  • ½ medium onion, chopped
  • 3 tablespoons cilantro, chopped
  • ½ teaspoon olive oil
  • ½ teaspoon black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon red pepper (or Tabasco sauce)

Preheat oven to 350F. Rinse fish and pat dry. In a separate dish, mix remaining ingredients together and pour over fish. Bake for 15 to 20 minutes or until fork-tender. Makes 6 servings,. NOTE: you can make this on the grill by wrapping it in foil!

Nutrition facts per serving: Calories: 175, Total Fat: 3.9g, Saturated Fat: 1.4g, Cholesterol: 103mg, Sodium: 142mg, Total Carbohydrate: 5g, Dietary Fiber: 1g, Sugars: 3g, Protein: 31g, Potassium: 600mg.

  • 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.

  • 1/2 pound shrimp, peeled and deveined
  • 2 tablespoons lime juice
  • 1/4 teaspoon sesame oil
  • 1/2 pound thin dried rice noodles or angel hair pasta
  • 2 cups shredded lettuce or spring salad mix
  • 2 cups peeled and sliced cucumber
  • 1 cup chopped fresh mint and cilantro
  • 2 cups diced jicama or daikon radish
  • 1 cup shredded carrots OR 1 cup Everyday Pickled Carrots (see recipe below)
  • 1/3 cup thinly sliced green onion
  • 1/4 cup chopped roasted and salted peanuts
  • 3 tablespoons low-fat sesame ginger salad dressing

Serves 6

Place shrimp in shallow baking dish or bowl. Whisk together lime juice and sesame oil. Pour lime juice and oil mixture over shrimp. Grill shrimp on medium heat for 2-3 minutes per side, or until opaque. Transfer to plate and let cool.

Bring pot of water to a boil. Drop in the noodles, remove from the heat, and let stand for 10 minutes. Use a fork to separate the noodles and let them cook evenly. When noodles are tender, drain, rinse in cold water, and drain again. Set noodles aside.

Set out 6 bowls or plates. Divide all ingredients evenly among serving dishes: lettuce first, topped with 1 cup noodles in each bowl. Put the grilled shrimp on one side. Add remaining vegetables, herbs and peanuts. Drizzle 1/2 tablespoon low-fat sesame ginger salad dressing over each portion.

Nutrition Facts per serving: Calories: 279; Fat: 5.9g; Saturated fat: 0.9g; Protein: 17.5g; Carbohydrate: 38.8g; Fiber: 5.6g; Cholesterol: 70.6mg; Sodium: 316mg; Calcium: 68.3mg

  • 4 cups cooked Wild Rice
  • 1 cup diced celery
  • 1 cup diced carrots
  • 1 tablespoon sesame oil
  • 1 tablespoon garlic, roughly chopped
  • 2 tablespoons fresh ginger, peeled and minced
  • 1/4 cup chopped walnuts, toasted
  • 1/2 cup dried blueberries, apricots or cherries
  • 1 cup chicken or vegetable stock
  • 1/2 cup mirin rice wine
  • 2 tablespoons lite soy sauce or Tamari Sauce
  • salt and fresh-cracked black pepper to taste
  • 1/2 cup chopped scallions

To cook wild rice, start with 1 1/2 cup dry rice and bring to a boil in ample water, then start testing for doneness at 25 minutes. When tender, drain well.

Place a wok or large skillet over medium-high heat and add oil. When oil begins to shimmer, add celery and carrots, stir often until vegetables begin to brown. Add garlic and ginger to the pan and continue to toss with wooded spoon or wok paddle. Remove pan from heat for one moment and add mirin rice wine. (Removing the pan from the heat source will de-glaze the pan without a burst of flame). When wine has reduced by about a third, add the wild rice to the pan, toss all the ingredients well and then add the stock and soy sauce. Increase heat to high. Allow the stock to reduce by about half while constantly tossing and mixing the rice and vegetables. Toss in the walnuts and dried fruit at this point, season with salt and pepper, mix well, and taste. If the flavor is to your liking, remove from heat, cover and allow to rest for 10–15 minutes. The resting period allows the flavors to marry and the dried fruit to rehydrate and soften. Serve topped with chopped scallions. Serves 6.

Nutrition Facts per serving: Calories: 248; Total Fat: 6.5g; Cholesterol: 1mg; Sodium: 277mg; Total Carbohydrate: 41g; Dietary Fiber: 4g; Sugars: 13g; Protein: 7g.

  • 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.

  • 3 cups cooked whole wheat pasta noodles
  • 1 lb. 95% lean ground beef
  • 1 large onion, chopped
  • 15 oz can stewed tomatoes
  • 1 t. chili powder (more or less as desired)
  • 2 t. oregano
  • 2 garlic clove
  • 3/4 t. salt
  • ½ t. pepper

Cook noodles according to directions. Meanwhile in large skillet cook beef and onion until brown, drain. Stir in the rest of the ingredients, bring to a boil, reduce heat and simmer uncovered for 5 minutes. Drain noodles and stir in. Serves 4. Isn’t that easy?

Nutrition facts per serving: Calories: 321; Total Fat: 6.1g; Saturated Fat: 2.4g; Cholesterol: 65mg; Sodium: 552mg; Total Carbohydrate: 40g; Dietary Fiber: 7g; Protein: 28g, Potassium: 1900mg.

NOTE: Omit salt to reduce sodium, also purchase canned tomatoes with low sodium.

  • 8oz whole grain penne pasta
  • 2 tablespoons olive oil
  • 2 cups yellow squash
  • 2 cups zucchini
  • 1/2 cup chopped red onion
  • 1 14oz can diced tomato, drained
  • 2 cloves garlic, minced
  • 4 tablespoons fresh herbs such as basil and oregano (or 2 tablespoons Italian seasoning mix)
  • 1/2 cup (2oz) fresh grated parmesan cheese
  • Salt and pepper to taste

Cook pasta according to package directions. Heat large skillet over medium-high heat. Add oil to pan. Add squash, zucchini and onion; sauté 5 minutes. Add tomato and garlic; sauté 3 minutes. Remove from heat. Stir in pasta and herbs. Divide pasta mixture among 4 plates. Sprinkle Parmesan cheese over each plate.

Yield: 4 servings

Nutrition facts per serving: Calories 192, Fat 9g, Protein 34g, Carbohydrate 48g, Dietary Fiber 7g

  • 2 cups dried red lentils (green lentils will work too), rinsed and drained
  • 4 cups water
  • ½ tsp. turmeric
  • 1 Tbs. canola oil
  • 1 tsp. cumin seed
  • 1 medium red onion, cut in half and thinly sliced
  • 2 Tbs. peeled, grated ginger
  • 1 Serrano pepper, chopped
  • 2 Tbsp. chopped fresh cilantro
  • 2 Tbsp. non-fat Greek yogurt
  1. In a medium saucepan, bring the lentils, water and turmeric to boiling, lower the heat and simmer, uncovered for 20 minutes, skimming off any foam that floats to the top.
  2. Meanwhile, heat the oil in a skillet over medium-high heat. Add the cumin seed and stir-fry for 30 seconds. Add the onions, ginger, and peppers, and stir-fry for 4-6 minutes, until the onions are brown.
  3. Stir the onion mixture into the lentils. Simmer, uncovered, for 15 minutes. Serve topped with cilantro and non-fat Greek yogurt.

Yield: Six 1 cup servings

Nutrition Facts per 1 cup serving: Calories: 144; Total Fat: 2g; Total Carbohydrate: 18g; Dietary Fiber: 6g; Protein: 13g

Recipe adapted from www.forecast.diabetes.org

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1/3 cup chopped onion
  • 1 clove garlic minced
  • 1/4 cup finely chopped lean ham (about 2 ounces)
  • 3/4 cup fine egg noodles, broken up into small pieces
  • 3/4 cup instant brown rice (or left over brown rice)
  • 1/4 cup dry white wine (left over works great)
  • 1 cup frozen edamame (soy beans)
  • 1 1/2 cups reduced-sodium chicken broth
  • 1 pound peeled and deveined raw shrimp (31-40 count; see Note)
  • 2 tablespoons lemon juice (I prefer fresh)
  • 1 tablespoon chopped fresh dill, plus more for garnish
  • Freshly ground pepper to taste

Heat 1 tablespoon oil in a large skillet over medium heat. Add onion, garlic and ham, cook stirring often, until the onion is translucent, about 2 minutes. Add noodles and rice and cook, stirring often, until the noodles begin to brown, about 3 minutes. Add wine and cook, stirring constantly, until it has evaporated, 30 seconds to 1 minute. Add edamame and broth and bring to a boil. Reduce heat to maintain a gentle simmer; cover and cook for 10 minutes.

Meanwhile, toss shrimp with the remaining 1 teaspoon oil in a medium bowl. Add lemon juice and toss to coat. Scatter the shrimp in an even layer over the pilaf; drizzle any remaining lemon juice over the shrimp. Cover and continue cooking until the shrimp are pink and firm, about 5 minutes more.

Remove from heat and let stand, covered, for 3 minutes. Stir in 1 tablespoon dill and season with pepper. Garnish with more dill, if desired. Total prep and cook time 25 minutes. Serves 4, 1½ cups each.

Nutrition facts per serving: 353 calories; 9g fat (2g sat , 4g mono ); 189mg cholesterol; 30g carbohydrates; 0g added sugars; 34g protein; 3g fiber; 774mg sodium; 543mg potassium.

  • 1 large onion, quartered and sliced thinly
  • 1 T. fresh ginger, peeled and chopped
  • 1 red bell pepper, seeds removed, ½” lengthwise slices
  • 1 to 2 fresh serrano chiles (or jalapeno), halved lengthwise (optional)
  • 1 T. olive oil
  • 2 T. curry powder (preferably Madras)
  • 1 c. water
  • 1 (14-oz) can unsweetened low fat coconut milk
  • 1 tablespoon fresh lime juice
  • 1 lb large raw shrimp, peeled and deveined (21 to 25 per lb)
  • 2 cups cooked brown basmati rice (1/2 cup cooked per serving)
  • Garnish: lime wedges

Sauté onion, garlic and red pepper in oil, in a 12-inch heavy skillet over moderate heat, stirring frequently, until onion begins to brown, about 5 minutes. Add Serrano chiles and cook, stirring frequently, 2 minutes. Stir in curry powder, water, coconut milk, and lime juice and simmer, stirring occasionally, until thickened, 5 to 8 minutes. Add shrimp to sauce and simmer, stirring occasionally, until shrimp are just cooked through and turn pink, about 5 minutes. Add salt & pepper to taste and serve immediately, over ½ c rice. Serves 4.

Nutrition facts per serving: 332 calories, 11.1g fat/4.5g saturated fat, 41g carbohydrate, 5g fiber, 8g. sugar.

  • 6 ounces uncooked angel hair pasta
  • Cooking spray
  • ½ cup chopped green bell pepper
  • ½ cup sliced red onion
  • 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
  • 1/8 teaspoon black pepper
  • 1 pound peeled and de-veined medium shrimp
  • 1/8 teaspoon ground red pepper

Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.

Spray nonstick skillet with cooking spray. Let pan warm over medium-high heat for 1 minute. Add green bell pepper and onion to pan; sauté 1 minute. Add garlic and tomatoes; cook 1 minute. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat. Place 1 cup pasta on each of 4 plates. Top each serving with 1 cup shrimp mixture and 1 ½ tablespoons cheese. Serves: 4

Nutrition facts per serving: 327 calories; 4g fat; 41g carbohydrates; 32g protein; 4g fiber.

  • 1 cup uncooked quinoa, rinsed
  • 1 (28 oz) can no salt added crushed tomatoes
  • 1 (14 oz) can diced tomatoes with green chilies
  • 2 (15 oz) can black bean, rinsed and drained
  • 1 (15 oz) can corn, rinsed and drained
  • 2½-3 cups low sodium chicken broth
  • 2 large chicken breasts
  • 1 large bell pepper, seeded and chopped
  • 1 teaspoon minced onion
  • 1 teaspoon garlic
  • 1 teaspoon cumin
  • 1 teaspoon crushed red pepper
  • 1 teaspoon chili powder
  • Season with salt and pepper

Place everything in a 6 quart slow cooker for 5-7 hours on low. Remove chicken, shred it and return to slow cooker. Keep warm until ready to serve. You may need to add more chicken broth if it is too thick. Garnish with a dollop of nonfat plain Greek yogurt.

Nutrition facts per serving: 410 calories; 4g fat (1 g sat); 50g carbohydrates; 45g protein; 14g fiber. Serves: 8

Recipe modified from www.sweettreatsmore.com

  • 2 tablespoons plus 2 teaspoons olive oil
  • 1 ½ tablespoons all-purpose flour
  • 2 garlic cloves, minced
  • 1 cup skim milk
  • 1 cup vegetable or chicken stock
  • 2 green onions, including tender green tops, sliced
  • ½ cup dry-packed sun-dried tomatoes (rehydrate in hot water, drain and chop)
  • 10 ounces fresh mushrooms, sliced
  • 1 small onion, minced
  • 2 tablespoons chopped fresh basil (save one for garnish)
  • 1/4 teaspoon salt
  • 6 cups baby spinach leaves, chopped
  • 2 cups fat-free ricotta cheese
  • 3/4 cup grated Parmesan cheese
  • 1 egg white
  • 12 no-boil spinach lasagna sheets, about 7 by 3 ½ inches

In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.

In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and onion and sauté until lightly browned. Stir in the basil and salt. Transfer to a bowl and set aside to cool.

In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.

In a large bowl, beat together the ricotta, ½ cup of the Parmesan and the egg white. Stir in the spinach and set aside.

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray. Spread ½ cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another ½ cup of sauce. Spread the mushroom mixture on top and cover with another ½ cup of sauce, then another layer of pasta. Spoon the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with basil. Serves 8

Nutrition facts per serving: Calories: 288, Fat: 8 g (Saturated Fat 2g), Protein: 17 g, Cholesterol: 6 mg, Carbohydrate: 39 g, Sodium: 526 mg, Fiber: 4 g.

Meatballs:

  • 1 pound ground white turkey
  • 1 cup cooked brown rice
  • 1 - 8 ounce can crushed pineapple in juice, drained
  • 1/2 cup green onions
  • 1 tablespoon light soy sauce
  • 1 teaspoon ginger

Sauce:

  • 3/4 cup reduced sodium, low fat chicken broth
  • 1/3 cup chili sauce
  • 3 tablespoons rice vinegar
  • 2 tablespoons brown sugar
  • 2 teaspoons cornstarch
  • 1/2 teaspoon ground ginger

Combine the meatball ingredients in a medium bowl, and mix thoroughly. Shape meatballs, and place on the racks. Spray a large skillet with cooking spray and cook the meatballs over medium-high heat until browned on all sides and cooked through (you can also bake at 350 degrees F. for about 25 minutes). Cover with foil to keep warm.

Combine the sauce ingredients in a small saucepan, and stir until the cornstarch is dissolved. Place over medium heat, and cook and stir until the mixture comes to a boil. Reduce the heat to low, and cook and stir for another minute, or until the mixture thickens slightly. Pour the sauce over the meatballs. Gently toss to coat meatballs with sauce. Serves 5.

Nutrition facts per serving: Calories 322, Fat 8g, Protein 22g, Carbohydrate 42g, Dietary Fiber 2g, Cholesterol 72mg. Sodium 290mg.

Chicken

  • 1 garlic clove, grated
  • 1 cup plain nonfat Greek yogurt
  • 1 tablespoon olive oil
  • 1/4 teaspoon hot paprika
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 1 1/2 pounds skinless, boneless chicken thighs or chicken breasts, trimmed of fat and gristle, each cut into 2-3 pieces

Chutney

  • 1 bunch cilantro, chopped
  • 1 serrano chile, seeded, minced
  • 1/4 cup unsweetened flaked coconut
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon chopped peeled ginger
  • 3/4 teaspoon salt

Chicken - Whisk together garlic, yogurt, 1 tablespoon oil, paprika, cayenne pepper and salt in a large bowl. Add chicken: toss to coat with marinade. Cover and chill for at least 20 minutes and up to 1 day.

Chutney - Puree cilantro, chile, coconut, lemon juice, ginger, salt and 1/4 cup water in a blender or food processor until smooth. Set aside.

Place rack in middle of oven and another rack in top third of oven; preheat to 425 degrees. Lightly brush a rimmed backing sheet with oil. Remove chicken from marinade. Shaking of excess. Place in a single layer on prepared sheet. Bake chicken on middle rack until cooked through, 10-15 minutes. Turn on broiler and move chicken to upper rack. Broil until tops of chicken pieces are browned in spots, about 3 minutes. Serve chicken with chutney.

Nutrition facts per serving: Calories 230, Fat 8g, Protein 32g, Carbohydrate 5g, Dietary Fiber 2g

Break through the dinner doldrums and try one of our healthy main course recipes. Low-fat ingredients like chicken, fish and vegetables are used to create meals that will satisfy your taste buds and your health.

BREADS

  • 1 c. whole wheat flour
  • ½ c. white flour
  • 1 t. salt
  • ½ t. baking powder
  • ½ t. baking soda
  • ¼ c. butter
  • 1 c. applesauce, unsweetened (or more if needed)
  • ¼. c. honey
  • 2 large eggs
  • 1 tsp. vanilla
  • 1 tsp. almond extract
  • 2 c. oatmeal (dry)
  • 1/2 c. slivered almonds
  • 1 c. dried cranberries
Preheat oven to 375 degrees. Whisk together the first 5 dry ingredients. Cream butter, applesauce and honey. Add eggs, vanilla, and almond extract. Gradually add flour mixture, then stir in remaining ingredients.
 
You can either bake as cookies or bars. For cookies use cookie sheets that are lined (parchment or other non-stick liner). Spoon 2 tablespoon portions onto baking sheets, bake 12-15 minutes.
 
For bars, use non-stick spray and parchment in a 9 by 13 baking pan. Spread batter into pan, bake 20-30 minutes until bars brown slightly.
 
Cool and store. Freeze up to 1 month. Serves 12 (may be multiple pieces depending upon the size you make).

Plan ahead for busy mornings! Try this great breakfast bar. Make ahead, freeze and take one out the night before to assure a healthy breakfast. Add a glass of skim milk or 1/2 c. lowfat yogurt for a great meal on the go.

Nutrition facts per serving: Calories: 244, Total Fat: 8.7g, Saturated Fat: 3.1g, Cholesterol: 45mg, Sodium: 306mg, Total Carbohydrate: 38g, Dietary Fiber: 4g, Sugars: 15g, Protein: 6g, Potassium: 150mg.

  • 2 cups water (boiling)

  • 2 cups Bran Flakes (cereal)

  • 1 cup applesauce (unsweetened)

  • 2 cups sugar

  • 4 large eggs

  • quart buttermilk

  • ½ cups unbleached white flour

  • ½ cups whole wheat flour

  • 5 tsps. baking soda

  • 1/2 tsp. salt

  • 2 cups All Bran cereal (Kellogg's)

Soak bran flakes in boiling water. Cream applesauce, sugar, eggs and buttermilk. Add the water and bran flakes to the creamed mixture. Sift flour, baking soda and salt together. Alternately add flour mixture and All Bran to the wet ingredients until everything is mixed together. The mixture will be lumpy. You can cover and refrigerate this mixture up to 6 weeks. Spoon out the desired amount into muffin tins (either lined with paper or spray with Pam non-stick spray). Bake at 400 Degrees for 20-25 minutes.

Makes 36 muffins.

Nutrition facts per serving: 146 calories, 1 gram fat, 31g. carbohydrate, 4g. protein.

NOTE: Add any type of fresh or frozen fruit for an added treat (remember to include the fruit in your nutritional calculations). My favorite is fresh blueberries, but apples or raspberries are great too!

  • 1-1/4 cups unbleached all-purpose flour
  • 2 cup whole-wheat flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 teaspoon ground cinnamon
  • 1 teaspoon pumpkin pie spice
  • 2 eggs
  • 1 cup low-fat buttermilk
  • 1 cup packed brown sugar
  • 1/2 cup applesauce
  • 2 teaspoons vanilla extract
  • 2 cups finely chopped rhubarb
  • 1/4 cup chopped walnuts, toasted

Topping:

  • 2 teaspoons butter
  • 1/4 cup chopped walnuts, toasted
  • 1/3 cup packed brown sugar

Preheat the oven to 350 degrees. Coat two standard-size loaf pans with nonstick cooking spray and set aside.

Combine the all-purpose flour, whole-wheat flour, baking soda, baking powder, salt, cinnamon, nutmeg and allspice in a bowl and set aside.

In another bowl, beat the eggs, buttermilk, brown sugar, applesauce and vanilla. Add the dry ingredients all at once, and stir until just moistened. Do not over mix. Stir in the rhubarb and walnuts. Spoon the batter into the prepared pans.

To make the topping, mix together the butter, walnuts and brown sugar. Spread evenly over the top of both loaves. Bake in the preheated oven for about 50 minutes, or until a sharp knife inserted into the center comes out clean. Makes two loafs, or 24 servings

Nutritional facts per serving: Calories: 144.3; Total Fat: 2.4 g; Cholesterol: 1.4 mg; Sodium: 146.3 mg; Total Carbs: 31.7 g; Dietary Fiber: 1.0 g; Protein: 3.5 g.

  • ½ c. unsweetened applesauce
  • 1/3 c. brown sugar
  • 2 eggs
  • 1 c. all-purpose flour
  • 1 c. rolled oats
  • 1 t. baking soda
  • ½ t. salt
  • 1 t. cinnamon
  • 1 ½ c. ripe bananas (mashed up)
  • ¼ c. lowfat milk (or soy milk)
  • 1/3 c. raisins or nuts (optional – not included in nutrition info below)

Preheat oven to 350 degrees. Spray a 9x5 loaf pan with cooking spray. Cream applesauce, sugar and eggs. Mix dry ingredients in a separate bowl. Alternately add the creamed mixture, bananas and milk to dry ingredients until mixed thoroughly. Add raisins or nuts if desired.

Pour into loaf pan. Bake at least 1 hour. Cool 10 minutes and turn out of pan. Serves 16

Nutrition facts per serving: Calories: 103; Total Fat: 1.3g; Saturated Fat: 0.3g; Cholesterol: 27mg; Sodium: 165mg; Total Carbohydrate: 21g; Dietary Fiber: 2g; Sugars: 9g; Protein: 3g; Potassium: 150mg.

Cake/roll batter:

  • 3 large Egg, fresh
  • 3/4 cup Pumpkin, canned
  • 1/2 cup Sugar, white, granulated
  • 1 tsp Lemon juice

Dry Ingredients

  • 3/4 cup Flour, whole wheat (whole grain)
  • 1 tsp Baking powder
  • 1 tsp Ginger, ground
  • 2 tsp Cinnamon, ground
  • 1/2 tsp Nutmeg, ground
  • 1 tsp Salt

Filling:

  • ½ cup Sugar, confectioners (powdered)
  • 1/4 cup Applesauce, unsweetened
  • 6 oz Cream cheese, fat-free
  • ½ tsp. vanilla
  • Extra powdered Sugar to dust the pumpkin roll.

Preheat over to 375 degrees. Grease and blower a 15x10x2 jelly roll pan. Line the pan with wax paper. Beat the eggs in an electric mixer at high speed for 5 minutes. Gradually add the granulated sugar, pumpkin and lemon juice. Sift together the dry ingredients, and fold into the pumpkin mixture. Spread the batter in the pan. Bake for 15 minutes, remove from the oven, let the cake sit in the pan for 10 minutes then turn the cake out on a clean tea towel (or wax paper) that has been sprinkled with powdered sugar. While the cake is still warm roll it up lengthwise.

Beat the filling ingredients until smooth. When the cake is cool, unroll and spread with filling. Reroll, cover with plastic wrap and chill at least 1 hour. Prior to serving dust with powdered sugar. Serves 10.

Nutrition facts per serving: Calories: 146, Total Fat: 1.8g, Saturated Fat: 0.6g, Total Carbohydrate: 28g, Dietary Fiber: 2g, Sugars: 17g, Protein: 5g. Compare this to the full fat/full sugar recipe has 353 calories and 19 g fat per serving!

  • 3 eggs
  • 1 c. applesauce (unsweetened)
  • 3 c. grated Zucchini
  • 1t. vanilla
  • 1 c. sugar
  • 1 ½ c white flour
  • 1 ½ c whole wheat flour
  • 1 t salt
  • 1 t. baking soda
  • 1 t. baking powder
  • 2 T. cinnamon
  • 1 t. nutmeg
  • ½ t. cloves (optional)

Mix it all together, place in 2-9x 5 pans, bake at least 1 hour at 325 degrees (or until done). Serves 16.

Nutrition facts per serving: Calories - 151, Total fat - 1.2g, Saturated Fat, 0.3g, Total Carbohydrate 32g, Dietary Fiber 3g, Sugars 14g, Protein 4.2g.

  • 1 cup rolled oats
  • 2 cups dates (about 15 dates), cut into bits
  • 1/2 cup almonds
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • 1/2 cup wheat germ
  • 1 tsp vanilla (or almond) extract
  • 2 T. honey
  • ¼ c. unsweetened applesauce
  • 1/2 cup crunchy peanut butter (or almond butter)
  • 1/4 cup shredded coconut (unsweetened if you can find it)

In a large bowl, mix dates, oats, flax seed, chopped nuts, cinnamon and nutmeg together. Then add in vanilla, peanut butter and honey. Mix together. Cover and put in fridge for 30 minutes. Once chilled, mold into bite-sized balls and roll in shredded coconut. Store in fridge. Serves 12-16

Nutritional Facts (information is for recipe with sweetened coconut): Per serving (16 servings) Calories: 171, Total Fat: 7.2g; Saturated Fat: 1.5g; Cholesterol: 0mg; Sodium: 46mg; Total Carbohydrate: 25g; Dietary Fiber: 4g; Sugars: 16g; Protein: 5g; Potassium: 250mg.

Per serving (12 servings) Calories: 228; Total Fat: 9.6g; Saturated Fat: 2.0g; Cholesterol: 0mg; Sodium: 61mg; Total Carbohydrate: 33g; Dietary Fiber: 5g; Sugars: 21g; Protein: 7g; Potassium: 340mg.

  • 1/2 cup almond or peanut butter
  • 1/4 cup honey
  • ½ c unsweetened applesauce
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 3 cups old fashioned rolled oats
  • 1/2 cup toasted slivered almonds
  • 1/2 cup dates, raisins or other dried fruit

Preheat oven to 350 degrees F. Spray a 9 inch square pan with canola cooking spray (or line with parchment paper). Combine nut butter and honey in a heavy bottomed sauce pan over medium-high flamed. Whisk until melted — three to five minutes.

Stir in vanilla and cinnamon. Add in oats, almonds and fruit. Spread into a 9 inch baking pan. Bake for 15 minutes. Let cool completely and cut into nine equal squares.

Nutrition Facts Per Serving: Serves 12. Calories: 207; Calories from Fat: 87; Total Fat: 9.7g; Saturated Fat: 1.7g; Cholesterol: 0mg; Sodium: 59mg; Total Carbohydrate: 26g; Dietary Fiber: 4g; Sugars: 9g; Protein: 7g; Potassium: 210mg.

DESSERTS

  • 4 oz. (1/2 c) low-fat cream cheese (room temp.
  • ¾ c. nonfat sour cream
  • 2 T. packed brown sugar
  • 1 tsp. ground cinnamon
  • ¼ t. vanilla extract

Whisk all the ingredients together in a medium bowl. Refrigerate at least 30 minutes prior to serving. Serve with fresh fruit (apples, pears, cantaloupe, honeydew, pineapple, strawberries. Serving size ¼ cup.

Nutrition facts per serving: 129 calories, 5g fat, 15mg cholesterol, 0g fiber, 165mg sodium, 17g carbohydrate.

Crumb Topping

  • 1/4 cup all-purpose flour
  • 2 Tbsp. granulated sugar
  • 2 Tbsp. light brown sugar
  • 1/2 tsp. cinnamon
  • 1/4 tsp. ground ginger
  • 1/4 tsp. ground nutmeg
  • Pinch of salt
  • 2 Tbsp. nonhydrogenated margarine (such as Promise)
  • 1 Tbsp. chilled unsalted butter, cut into small bits

Pear & Cranberry Filling

  • 3 cups Bosc or D’Anjou pears, peeled and chopped
  • 1/4 cup dried cranberries
  • 1/2 Tbsp. sugar
  • 2 tsp. fresh lemon juice
  • 1 tsp. fresh lemon zest
  • 2 Tbsp. slivered almond

Preheat the oven to 375°F. Coat 6 small ceramic dishes (1 cup each) with cooking spray. Set aside. Prepare the topping: In a medium bowl, whisk together the flour, sugar, brown sugar, cinnamon, ginger, nutmeg, and salt. With a pastry blender or two knives, cut in the margarine and butter until coarse crumbs are formed. Set aside. You should have about 3/4 cup of topping

For the pear and cranberry filling, mix together all the ingredients in a bowl. Divide the pear-cranberry mixture between the 6 dishes. Top the mixture with the crumb topping.

Bake uncovered for 20 minutes. Sprinkle the top of each crisp with slivered almonds. Raise the heat to 400°F. Continue to bake the crisps for 5 minutes, or until the topping is light brown and crisp. Remove the crisps from the oven. Serves 6.

Nutrition facts per serving: Calories 180; Total Fat 6g; Saturated Fat 2g; Sodium 30mg (without added salt); Potassium 145mg; Total Carbohydrate 31g; Dietary Fiber 2g; Sugars 21g; Protein 1g; Phosphorus 30mg

Recipe courtesy of “Diabetes Forecast”

  • 3 cups rhubarb cut into ½ in pieces
  • 1/3 cup sugar
  • 1 teaspoon grated fresh ginger, (optional)
  • 2 cups fresh strawberries, hulled and halved or quartered

Meringue

  • 3 large egg whites, at room temperature
  • 1/4 teaspoon cream of tartar
  • 2 T. sugar

Preheat oven to 350°F. Stir rhubarb, 1/3 c. sugar and ginger (if using) in a medium bowl. Divide the mixture evenly among six 8-ounce ramekins (mini bowls). Place the ramekins on a baking sheet and cover tightly with foil. Bake until the rhubarb is softened, 25 to 30 minutes. Remove from the oven and remove the foil. Carefully tuck strawberries between the chunks of rhubarb. (Do not stir or the rhubarb will break apart.)

Beat egg whites and cream of tartar in a large bowl with an electric mixer on medium until soft peaks form. Gradually add 2 T. sugar and continue mixing until the egg whites are glossy and hold peaks. Spoon beaten egg whites over each portion of fruit. Use a thin spatula to spread the meringue into decorative peaks.

Return the ramekins to the oven and bake until the meringue is lightly browned, about 10 minutes. Let cool for at least 10 minutes. Serve warm or at room temperature. Serves 6.

Variation: This dish can be made in a deep-dish pie pan instead of individual ramekins. To lower sugars/carbohydrates, substitute 1/3 c. sugar with stevia or Splenda. Don’t substitute the sugar in the meringue.

Nutrition Facts Per Serving: Calories: 104; Total Fat: 0.3g; Cholesterol: 0mg; Sodium: 31mg; Total Carbohydrate: 24g; Dietary Fiber: 2g; Protein: 3g; Potassium: 310mg

SMOOTHIES

  • 2 frozen banana (cut into 1-inch chunks)
  • 1 ½ cup hulled frozen strawberries (don’t need to cut them up)
  • 1 cup apple juice, OR Soymilk

Add all of the ingredients in a blender. Start with 1/4 cup of liquid and add more depending on how thick you want the smoothie. Blend in spurts until smooth. Serves 4

Variations: Add cinnamon, nutmeg, cloves, ginger, and/or vanilla

Nutrition facts per serving with apple juice: Calories: 104, Total Fat: 0.4g, Cholesterol: 0mg, Sodium: 4mg, Total Carbohydrate: 27g,

Dietary Fiber: 3g, Sugars: 16g, Protein: 1g, Potassium: 380mg

Nutrition facts per serving with Lite soy milk: Calories: 101, Total Fat: 0.8g, Cholesterol: 0mg, Sodium: 24mg, Total Carbohydrate: 23g, Dietary Fiber: 3g, Sugars: 13g, Protein: 2g, Potassium: 350mg

  • 1 ¼ cup frozen unsweetened peaches
  • 1 ¼ cup frozen unsweetened raspberries
  • 1 ¼ cup orange juice
  • 1 T. Honey

Add all to blender, blend until smooth. Serves 4.

Nutritional Facts per serving: Calories: 98, Total Fat. .3g, Cholesterol: 0mg, Sodium: 2mg, Total Carbohydrate: 25g. Dietary Fiber: 1g, Sugars: 23g, Protein: 1g, Potassium: 320mg.

  • 1 cup Frozen Fat Free Vanilla Yogurt
  • 2 c. frozen mixed berries
  • ½ c. skim milk

Add all to blender, blend until smooth. Serves 4.

Nutrition Facts per serving: Calories: 107, Total Fat: 0.2g, Cholesterol: 5mg, Sodium: 48mg, Total Carbohydrate: 23g, Dietary Fiber: 1g Sugars: 21g. Protein: 4g, Potassium: 290mg

Healthy eating doesn’t mean you have to skip dessert. With recipes that include fresh fruit and whole grains you can feel good about satisfying your sweet tooth. Try Oatmeal Banana Bread at breakfast or a fruit Smoothie for dessert.