Entrees

Yields: 6 servings

Nutrition Information: Calories: 400, Fat: 14 grams, Carbohydrates: 48 grams, Protein: 19 grams, Sodium: 1000mg

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Tex-Mex Chicken and Brown Rice Skillet

Ingredients:

• 1 teaspoon plus 1 Tablespoon olive oil, divided
• 1 can of Mexican style corn, drained and patted dry
• 1 pound chicken breast tenders, cut into 1 inch pieces
• 1 Tablespoon of Taco seasoning or equivalent
• 2 cups uncooked quick cook brown rice
• 2 cups reduced fat and sodium chicken broth
• 1 ½ cups salsa verde
• 2 Tablespoons of chopped fresh cilantro
• 1 cup shredded Mexican cheese blend

Directions:

• Add 1 teaspoon of olive oil in skillet; heat over medium heat 1-3 minutes. Add dried corn in single layer. Cook without stirring about 5 minutes or until corn is caramelized on one side. Remove from skillet.
• Add taco seasoning to chicken pieces in large mixing bowl, coating them well.
• Add chicken to skillet and cook over medium-high heat for about 7 minutes. Remove chicken from skillet; set aside.
• Add remaining Tablespoon of olive oil to skillet. Add rice; stir until well coated with oil.
• Add broth and salsa; bring to a simmer. Cover skillet; reduce heat and simmer for 5 minutes.
• Spoon chicken over rice mixture in Skillet. Sprinkle with cheese and corn. Cover and let stand 5 minutes or until cheese is melted.
• Sprinkle cilantro on top and serve.

Yields: 6 servings

Nutrition Information: Calories: 395, Fat: 9 grams, Carbohydrates: 80 grams, Protein: 26 grams, Sodium: 800mg

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Vegetable Pie Mexicana

Ingredients:

• 1 ½ cups sliced green onions
• ½ cup chopped green pepper
• 2 garlic cloves, minced
• 1 ½ cups frozen corn
• ½ cup chunky picante sauce
• 2 Tablespoons minced fresh cilantro
• 2 Tablespoons lime juice
• 2 (16-ounce) cans pinto beans, drained
• 2 medium tomatoes, chopped
• ½ cup all-purpose flour
• ½ cup yellow cornmeal
• ½ teaspoon chili powder
• 1 cup skim milk
• 2 whole eggs, beaten
• 4 egg whites, beaten
• 1 cup shredded reduced-fat cheddar cheese
• ¼ cup low fat sour cream

Directions:

• Coat a nonstick skillet with cooking spray; place over medium-high heat. Add green onions, pepper and garlic, sauté 3 minutes. Stir in corn and next 5 ingredients; cook until heated. Remove and set aside.
• Combine flour, cornmeal, and chili powder in a medium bowl. Gradually add milk and eggs, stirring with whisk until well blended. Pour half of mixture into each of 2 9-inch pie plates coated with cooking spray.
• Bake at 475 for 10 minutes or until puffed or browned.
• Spoon half of pinto bean mixture into each pie shell; sprinkle each with cheese.
• Bake at 475 degrees for 1 minute until cheese melts. Cut each pie into 6 pieces.
• Garnish with sour cream, if desired.

Yields: 6 servings (2 pie wedges and 2 teaspoon sour cream)

Nutrition Information: Calories: 380, Fat: 7 grams, Carbohydrates: 57 grams, Sodium: 520 mg, Protein: 25 grams

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Crustless Spinach Cheddar Quiche

Ingredients:

• 2 tsp Canola Oil
• 1 Medium Yellow Onion, finely chopped
• 1 (10-ounce) package frozen chopped spinach- thawed and drained
• 1 ½ c grated light cheddar cheese (About 6 ounces)
• 6 large egg whites
• 1 large whole egg
• 1/3 cup low fat or no fat cottage cheese
• ¼ tsp ground red pepper
• 1/8 tsp salt
• 1/8 tsp nutmeg

Directions:

• Preheat oven to 375 degrees. Coat 9 inch pie plate, preferable nonstick, with cooking spray; set aside
• In nonstick skillet over medium high heat, heat oil, add onion and cook, stirring for 5 minutes or until translucent.
• Add spinach and stir until moisture has evaporated, about 3 minutes
• Sprinkle cheese evenly in prepared pie plate. Top with spinach mixture.
• In medium bowl, whisk together egg whites, egg, cottage cheese, red pepper, salt and nutmeg.
• Pour egg mixture evenly over spinach.
• Bake for 30-40 minutes or until set. Let stand for 5 minutes then cut into wedges and serve.

Nutrition Information: Calories 215, Fat 11 grams, Cholesterol 75mg, Sodium 550mg, Carbohydrate 6 grams, Protein 23 grams

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Noodle Frittata

Frittata- Delectable dish made from eggs that are lightly beaten with salt and pepper and fried in a pan. Sometimes frittatas are seasoned with cheeses, herbs, vegetables, and meat.

Ingredients:

• 2 quarts water
• 2 ounces uncooked Angel Hair pasta
• 2 teaspoons olive oil
• 1 cup chopped broccoli florets
• ½ cup diced carrot
• ½ cup frozen peas. Thawed
• 4 large eggs, lightly beaten
• 2 large egg whites, lightly beaten
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• ½ cup shredded reduced fat cheddar cheese
• ½ cup low-fat vegetable primavera spaghetti sauce, warmed

Preparation:

• Boil water, break pasta into fourths; add to water and cook for 4 minutes. Drain and keep warm.
• Heat oil in a large non-stick skillet over medium heat. Add broccoli, carrot and peas; sauté 8 minutes.
• Stir in pasta; sauté 1 minute.
• Combine eggs, egg whites, salt and pepper in a large bowl and stir well with whisk
• Pour over vegetable mixture; cook over medium heat for a 5 minutes and top with cheese
• Preheat broiler.
• Wrap handle of skillet with foil; broil frittata 1 ½ minutes or until cheese melts.
• Let stand 2 minutes before cutting. Serve with pasta sauce.

Yields: 4 servings- 1/4th wedge with 2 Tablespoons of sauce

Nutrition Information: Calories: 278, Fat: 11.1 grams, Protein: 19 grams, Carbohydrate: 35 grams, Fiber: 3.1 grams, Sodium: 959 mg

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Peppered Halibut Steaks

Ingredients:

• 1 Tablespoon coarsely ground pepper
• 1 Tablespoon lemon juice
• 1 ½ teaspoons olive oil
• 4 (6-ounce) halibut fillets
• ¾ teaspoon sea salt
• Cooking spray

Directions:

• Prepare grill or broiler
• Combine first 3 ingredients; rub over fillets. Cover and let stand for 10 minutes. Sprinkle fish with salt
• Place fish on grill rack coated with cooking spray; grill 4 minutes each side or until fish flakes with a fork.

Yield: 4 servings

Nutrition Information: Calories: 207; Fat: 5.5 grams; Protein: 35 grams; Carbohydrate: 1 gram, Sodium: 500mg.

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Tortilla Pizza

Ingredients:

• 1 large multigrain tortilla
• 3 teaspoons prepared pesto sauce
• 1 medium vine ripened tomato, thinly sliced
• 1 ½ ounces fresh mozzarella cheese, smoked flavor, thinly sliced
• 8 ounce sliced chicken breast
• ¼ cup chopped fresh basil

Directions:

• Take a baking stone or cookie sheet and spread a teaspoon of olive oil on it
• Then take a tortilla and rub it in the oil, coating both sides
• Then take pesto sauce and spread over tortilla
• Next, layer tomato slices, then cheese and top with chicken and fresh basil
• Place in the broiler for 5 minutes or until cheese is melted.

Yields: 2 servings

Nutrition Information: 285 calories, 35 grams protein, 28 grams carbohydrate, 15 grams fat and 550mg Sodium

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Baked Chicken Tortillas

Ingredients:

• 1 cup salsa, divided
• 1 (8 ounce) carton fat free sour cream
• 6 (10 inch) whole wheat tortillas
• ¾ cup chopped tomato
• 1/3 cup chopped green pepper
• ¾ cup shredded low fat cheddar cheese

Directions:

• Preheat oven to 350 degrees
• Combine ½ cup salsa and sour cream in small bowl and spread evenly over each tortilla
• Divide chicken, tomatoes and green pepper down center of each tortilla and roll up
• Place rolls, seam side down in an 11 x 17 baking dish coated with cooking spray
• Top with ½ cup salsa
• Bake at 350 degrees for 15 minutes. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts

Yields: 6 servings

Nutrition Information: Calories: 220, fat grams: 3, protein grams: 21, carbohydrate grams: 31, sodium mg: 500, fiber grams: 3

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Summer Muffuletta-Style Sandwich

Ingredients:

• 2 Tablespoons canola oil
• 1 ½ cups dried cherries
• ¾ cup chopped red onion
• ¾ cup red wine vinegar
• 5 cups finely shredded cabbage
• ½-3/4 cup light mayonnaise
• 1 12-inch loaf of Italian flatbread
• 1 pound thinly sliced smoked ham or turkey

Directions:

• In a medium skillet heat oil; cook cherries and onion for 5 minutes.
• Stir in vinegar; set mixture aside.
• In a medium bowl combine shredded cabbage and mayonnaise, cover and set aside.
• Using bread knife, carefully split flatbread horizontally.
• Spoon cherry relish on bottom slice of bread.
• Layer meat on top of relish.
• Cover with top half of bread.
• Cut into wedges before serving.

Yields: 8 servings

Nutrition Information: 380 calories, 14 grams fat, 48 grams carbohydrate, 4 grams fiber, 18 grams protein, 790 mg sodium.

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Greek-Style Stuffed Eggplant

Ingredients:

• 2 eggplants, cut in half lengthwise (about 3 pounds)
• ¼ cup water
• Cooking spray
• 1 cup chopped onion
• 1 cup chopped plum tomato
• ¼ cup white wine
• 3 cloves garlic, minced
• 4 ounces crumbled feta cheese
• ½ cup chopped fresh parsley, divided
• ¾ teaspoon salt, divided
• ¼ teaspoon black pepper
• 2 (1 ounce) slices of French bread
• 2 Tablespoons grated fresh Parmesan cheese

Directions:

• Remove pulp from each eggplant, reserving shells. Coarsely chop pulp to measure 6 cups.
• Place eggplant shells, cut sides down, in a 10-inch square baking dish. Add water to dish. Cover and microwave at high 5 minutes. Keep warm. Preheat broiler.
• Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add eggplant pulp; sauté 7 minutes
• Add onion; sauté 2 minutes. Stir in tomato, wine and garlic; cook 3 minutes or until liquid is almost evaporates.
• Remove from heat, add feta cheese, ¼ cup parsley, ½ teaspoon salt and pepper stirring to combine.
• Spoon ¾ cup eggplant mixture into each eggplant shell.
• Place bread in food processor; pulse 10 times until coarse crumbs measure 1 cup.
• Combine bread crumbs, ¼ cup parsley, ¼ teaspoon salt and Parmesan stirring well.
• Sprinkle ¼ cup of bread crumb mixture over each stuffed shell. Arrange shells on baking sheet sprayed with cooking spray; broil 2 minutes until lightly browned.

Yields: 4 servings

Nutrition Information: 250 calories, 8.4 grams of fat, 11.3 grams of protein, 35 grams of carbohydrate and 900 mg of sodium.

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Fresh Tomato and Spinach Pasta

Ingredients:

• 2 2/3 cups dried ziti
• 1 medium onion, thinly sliced
• 2 cloves garlic, minced
• 1 Tablespoon olive oil
• 4-6 medium tomatoes, seeded and coarsely chopped
• ½ teaspoon salt
• ¼ teaspoon crushed red pepper
• 4 cups spinach coarsely chopped
• ¼ cup slivered almonds
• ¼ cup grated fresh Parmesan cheese

Directions:

• Cook pasta, drain, keep warm
• In large skillet cook onion and garlic in hot oil over medium heat until onion is tender
• Add tomato, salt, black pepper and red pepper
• Cook and stir over medium heat about 2 minutes or until the tomato is warm and releases some of its juices.
• Stir in spinach until they begin to wilt
• Stir pasta into spinach mixture, sprinkle with cheese and almonds.

Yields: 4 servings- 1 ½ cups each

Nutrition Information: 362 calories, 12 grams fat, 13 grams protein, 4 grams Fiber, 53 grams carbohydrate, 424 mg sodium

Combine this dish with a bowl of yogurt covered fruit and you have a perfect meal that is quick, easy and so healthy!

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Chicken Tenders with Apricots and Sautéed Spinach

Ingredients:

• 5 teaspoons olive oil
• 1 ½ pounds chicken breast tenders
• ¼ teaspoon black pepper
• 1/8 teaspoon salt
• 1 cup Italian-seasoned breadcrumbs
• 1 (16 ounce) can apricot halves in light syrup, undrained
• 1 Tablespoon lemon juice
• ¼ teaspoon salt
• 1 (10 ounce) package fresh spinach

Directions:

• Heat 1 Tablespoon olive oil in large skillet over medium heat
• Sprinkle chicken with salt and pepper. Place chicken and breadcrumbs in a large zip top bag, seal and shake.
• Add coated chicken to pan; cook 2 ½ minutes on each side or until done.
• Drain apricots in colander over a bowl; reserve ½ cup liquid. Add apricot halves and ½ cup reserved liquid to pan; cover and cook 3 more minutes or until chicken is done. Remove and keep warm.
• Wipe pan with paper towel. Heat 2 teaspoons of oil and add lemon juice and ¼ teaspoon salt and spinach. Cook 3-5 minutes until spinach is wilted.
• Add chicken, apricots and spinach together
• Serve with couscous or rice.

Serves: 4

Nutrition Information: Calories: 432, Fat gms: 8.5, Protein gms: 46, Carbohydrate gms: 41, Sodium mg: 819, Fiber gm: 5

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Spinach, Onion and Turkey Bacon Pizza

Ingredients:

• 1 Boboli whole wheat pizza crust (original or thin)
• 4 bacon slices, chopped
• 1 (10 ounce) package of fresh spinach
• 1 ½ cup sliced onion
• 2 teaspoons sugar
• 1 Tablespoon Smart Balance margarine
• 2 cloves garlic, minced
• 3 Tablespoons all-purpose flour
• ½ teaspoon black pepper
• 1 cup 1% milk
• 1 cup grated fresh parmesan

Directions:

• Cook bacon in a large non-stick skillet until crisp, set aside
• Add spinach to bacon drippings and sauté 2 minutes until wilted then place on plate with paper towels
• Add onion and 2 teaspoons of sugar in skillet, cook 10 minutes or until onion is golden brown, stirring frequently. Remove from heat.
• Melt Smart Balance in a saucepan over medium heat; add garlic. Cook 2 minutes, stirring frequently.
• Add flour and pepper, stirring with a whisk; cook 30 seconds.
• Gradually add milk, stirring constantly with whisk. Cook 5 minutes or until thick and bubbly, stirring constantly.
• Preheat oven according to crust package directions
• Spread milk mixture over crust, top with spinach, onion, bacon and parmesan.
• Bake approximately 15 minutes- refer to crust package directions.

Yields: 4 servings (2 wedges per serving)

Nutrition Information: 500 calories, 65 grams carbohydrate, 27 grams protein, 14 grams fat, 900mg sodium

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Artichoke and Red Pepper Pizza

Ingredients:

• 1 (10ounce) can refrigerated pizza crust
• Cooking spray
• 1 Tablespoon olive oil
• 1 cup red bell pepper strips
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 5 garlic cloves, minced
• 1 (14 ounce) can of artichoke hearts, drained and coarsely chopped
• 1 (2.5 ounce) jar sliced mushrooms, drained
• 1 ½ cups shredded mozzarella cheese
• Cracked black pepper

Directions:

• Preheat oven to 425 degrees
• Unroll pizza dough onto a baking sheet coated with cooking spray; pat dough into a 14 x 10-inch rectangle. Bake at 425 degrees for 6 minutes and set aside
• Heat oil in a large non-stick skillet over medium-high heat. Add red peppers and next 3 ingredients; sauté 5 minutes.
• Remove from heat; stir in artichokes and mushrooms
• Sprinkle half of cheese over prepared pizza crust, leaving a ½ inch border.
• Spread vegetable mixture evenly over cheese and top with remaining cheese.
• Sprinkle with cracked pepper
• Bake at 425 degrees for 10 minutes or until crust is lightly browned.

Yields:16 servings

Nutrition Information:

Calories: 94, Fat: 3 grams, Protein: 5 grams, Carbohydrate: 11 grams, Fiber: .4 grams, Sodium: 238 grams.

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Roasted Corn, Green Pepper and Cheddar Pizza

Ingredients:

• 1 Green pepper
• Cooking Spray
• 2 cups fresh or frozen (thawed) corn
• ½ cup green onions
• 1 1/2 cloves garlic, minced
• ½ cup 1% low-fat milk
• 2 large egg whites
• 1 large egg
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 cup shredded sharp cheddar cheese
• 1 can refrigerated pizza crust dough
• 2 Tablespoons fat-free sour cream
• 2 Tablespoons chopped fresh cilantro

Directions:

• Preheat Broiler
• Place green pepper on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally
• Let stand 10 minutes
• Chop pepper
• Lower temperature to 425 degrees
• Heat large, non-stick skillet over medium heat, coat with cooking spray
• Add corn, green onions and garlic, sauté 2 minutes
• Stir in milk, cover over medium heat 2 minutes until liquid evaporates
• Cool slightly
• Place egg whites and egg, salt and pepper in a bowl and whisk
• Stir in peppers, corn mixture, and cheese
• Line a baking sheet with parchment paper
• Unroll dough on to parchment paper; pat dough to form a 13 x 8 inch rectangle
• Spread corn mixture over dough, leaving a 1 inch border- Fold 1 inch of dough over corn mixture
• Bake at 425 degrees for 12 minutes or until set- Serve with sour cream and cilantro

Yields: 6- 1 piece of Pizza

Nutrition Information: Calories: 331; Fat: 10.3gm; Protein: 15gm; Carbohydrate: 44.5gm; Fiber: 1.6gm; Sodium: 808mg

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Pork Chops with Apple-Pear Chutney

Ingredients:

• 1 cup sugar
• ½ cup Splenda
• 1 teaspoon salt
• 1/8 teaspoon ground cloves
• ½ teaspoon ground cinnamon
• 1 (12-ounce) package fresh cranberries
• 2 cups chopped, peeled pear (about 3)
• 1 cup chopped peeled Granny Smith apple (about 1)
• ¾ cup golden raisins
• 1/3 cup chopped onion
• 1 teaspoon ground ginger
• 2 Tablespoons lemon juice
• 1 Tablespoon olive oil
• 1 teaspoon pepper
• 6- center cut pork chops about 1 inch thick

Directions:

• Lightly brush pork chops with olive oil and sprinkle with black pepper. Set aside on prepared broiling pan.
• To prepare chutney combine first 7 ingredients in a large saucepan; bring to a boil, stirring until sugar dissolves. Reduce heat, and simmer 10 minutes or until cranberries begin to pop.
• Stir in pear, apple, raisins, onion and ginger; cook 20 minutes. Remove from heat and stir in lemon juice.
• Broil pork chops for 5-8 minutes each side, checking temperature. They are done at 160 degrees.
• Top with 2 Tablespoons Chutney and serve.

Yields: 6 servings

Nutrition Information: 262 calories, 5 grams fat, 21 grams protein, 27 grams carbohydrate, 125 mg sodium

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Homestyle Meatloaf

Ingredients:

• ¾ cup ketchup, divided
• ½ cup quick cooking oats
• ¼ cup minced onion
• 1/8 cup minced green pepper
• 2 TB brown sugar
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 2 large egg whites
• 2 pounds ground round

Directions:

• Preheat oven to 350 degrees
• Combine half of the ketchup and other ingredients together, mixing well
• Shape meat mixture into an 8 x 4 inch loaf and place in sprayed baking dish or on a broiler pan coated with cooking spray.
• Brush remaining ketchup on meatloaf
• Bake at 350 degrees for 1 hour 10 minutes.
• Cool 10 minutes before slicing.

Yields: 8

Nutrition Information: Calories: 200, Protein: 20 grams, Carbohydrate: 13 grams, Sodium: 420 mg, Fat: 8 grams

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Light Chicken Pot Pie

Ingredients:

• 2 cups low-sodium nonfat chicken broth
• ½ cup chopped onion
• ½ teaspoon dried thyme
• ¼ cup cornstarch
• 1 cup skim milk
• 1 cup chopped zucchini
• ½ cup chopped green pepper
• ½ cup chopped red pepper
• 1 cup sliced mushrooms
• ½ cup chopped green beans
• ½ teaspoon salt
• 1/8 teaspoon black pepper
• 1 teaspoon Dijon mustard
• 1 teaspoon Worcestershire sauce
• 2 cups diced cooked chicken breast

Topping:

• 2 ¼ cups reduced-fat Bisquick
• ¾ cup skim milk

Directions:

• Preheat oven to 450 degrees.
• Bring broth to a boil in a large pot. Add onions and thyme.
• Combine cornstarch, 1 cup skim milk and stir until smooth. To this mixture add remaining vegetables, mustard, salt, pepper and Worcestershire sauce.
• Add to broth and bring to a boil and cook about 5 minutes.
• Stir in chicken and remove from heat
• Pour into deep dish baking pan.

To make topping combine Bisquick and milk in bowl. Using hands, lay topping over filling surface and tap it down. Bake 15 minutes or until top is golden brown.

Yields: 6 servings

Nutrition Information: Calories: 362, Fat grams: 5.1, Carbohydrate grams: 55, Fiber grams: 3.5, Protein grams: 23, Sodium mg: 1000.

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Chicken and Butternut Risotto

Risotto- Usually made from Italian Arborio rice, with is slow-cooked in broth until creamy and to which meat, vegetables, cheese and seasonings are often added.

Ingredients:

• 3 (14 ounce) cans fat-free, low sodium chicken broth
• 1 Tablespoon olive oil
• ¾ cup chopped green onion
• 1 cup thinly sliced celery
• 1 ½ cups uncooked Arborio rice or other short grain rice
• 1 Tablespoon thinly sliced fresh sage
• 1/3 cup dry white wine
• 1 ¼ pounds of peeled, cubed butternut squash
• 1/3 cup grated parmesan cheese
• 2 teaspoons lemon juice
• ¼ teaspoon pepper
• 6 ounces cooked chicken breast

Directions:

• Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.’
• Heat oil in a large saucepan over medium heat. Add onions, celery; sauté 2 minutes.
• Add rice, sage; cook 1 minute, stirring constantly.
• Stir in wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly.
• Stir in ½ cup broth and squash; cook until liquid nearly absorbed, stirring constantly
• Add remaining broth, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes total)
• Stir in parmesan, cooked chicken, lemon juice and pepper.

Yields: 7 servings- 1 ½ cups each

Nutrition Information: Calories: 287, Fat: 5 grams, Protein: 8 grams, Carbohydrate: 46 grams, Fiber: 2 grams, Sodium: 530mg

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Shrimp Jambalaya

Ingredients:

• 1 Tablespoon all-purpose flour
• 1 Tablespoon olive oil
• 1 cup chopped onion
• 1 cup chopped celery
• 1 cup chopped green pepper
• ¼ pound diced deli ham
• 2 garlic cloves, minced
• 2 (10.5 ounce) cans low sodium chicken or vegetable broth
• ¼ cup fresh parsley
• ¾ teaspoon dried thyme
• ½ teaspoon salt
• ½ teaspoon dried basil
• ¼ teaspoon black pepper
• 1/8 teaspoon ground red pepper
• 1 (14.5 ounce) can no-added salt tomatoes, undrained
• 1 cup long-grain rice, uncooked
• ½ pound medium shrimp, peeled and deveined
• Dash of hot sauce (optional)

Directions:

• Combine flour and oil in a large skillet. Cook over medium high heat 2 ½ minutes until flour browns; stir constantly.
• Add onion, celery, green pepper, ham, and garlic to flour mixture; sauté 7 minutes or until vegetables are tender.
• Add broth and next 7 ingredients; stirring well, bring to a boil.
• Stir in rice. Cover. Reduce heat and simmer for 20 minutes until rice is tender.
• Add shrimp to rice mixture in skillet; cover and cook 5 minutes or until shrimp is done.
• Add hot sauce.

Yields: 4 servings, 1 ½ cup each.

Nutrition Information: Calories: 340, Fat grams:6.2, Carbohydrate grams: 50, Protein grams: 19, Sodium mg: 800

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Simple Egg Fried Rice

Ingredients:

• 2 teaspoons dark sesame oil
• 2 whole eggs
• 3 egg whites
• 1 Tablespoon canola oil
• 4 cups cold, cooked brown rice
• 1 cup frozen peas, thawed
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup bean sprouts
• 1/3 cup chopped green onions

Directions:

• Combine sesame oil, eggs, egg whites in a small bowl; stir well and set aside 
• Heat canola oil in a large non-stick skillet or wok over medium-high heat
• Add egg mixture; stir fry 2 minutes
• Add rice; stir fry 3 minutes
• Add green peas, salt and pepper; stir fry 5 minutes
• Add bean sprouts and green onions; stir fry 5 minutes

Yields: 5 cup servings

Nutrition Information: Calories: 300, Fat: 6.8grams, Carbohydrate: 45.5grams, Protein: 11 grams, Sodium: 435 mg 

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Italian Chicken with Garlic and Chickpeas

Ingredients:

• 1 pound skinned, boned chicken thighs
• 1/4 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 Tablespoon olive oil
• 1 1/3 cups sliced onion
• 1 cup green pepper strips
• 1 teaspoon minced garlic
• 1 (15-ounce) can chickpeas, drained
• 1 (14.5 ounce) can diced tomatoes with basil, garlic, and oregano, undrained
• Fresh flat-leaf parsley leaves

Directions:

• Sprinkle chicken with salt and pepper. Heat oil in a large non-stick skillet over medium-high heat.
• Add chicken to pan; cook 2 minutes on each side.
• Add onion and pepper; sauté 4 minutes.Reduce heat to medium.
• Add garlic, chickpeas, tomatoes; cover and cook 8 minutes until thoroughly heated.
• Sprinkle with fresh parsley and serve.

Yields: 4 servings (1 1/2 cups)

Nutrition Information: Calories: 370, Fat: 12 grams, Carbohydrate: 28 grams, Protein: 32 gram, Sodium: 630 mg

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Wok-Seared Chicken with Asparagus and Pistachios

Ingredients:

• 1 pre-roasted store-bought rotisserie chicken, breast meat removed and pulled apart by hand (about 1 pound)
• 1 Tablespoon sesame oil
• 1 1/2 pounds fresh asparagus, cut into 1-inch pieces
• 1 pound chicken breast tenders, cut into bite size pieces
• 4 scallions, trimmed and cut into 1-inch pieces
• 2 teaspoons ground ginger
• 1 Tablespoon oyster-flavored sauce
• 1 teaspoon chile sauce
• 1/2 teaspoon minced garlic
• 1/4 cup shelled, salted pistachios, coarsely chopped

Directions:

• Heat oil in a wok or large skillet over high heat.
• Add asparagus; cook, stirring for 4 minutes.
• Stir in scallions, ginger, oyster sauce, chili pepper sauce and garlic; cook, stirring, until the chicken is juicy and just cooked through, then 1-2 minutes more.
• Stir in pistachios and serve immediately

Yields: 4 servings

Nutrition Information: Calories: 208, Fat: 8 grams, Protein: 30 grams, Carbohydrate: 7 grams, Sodium: 175 mg

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Black Bean and Spinach Pizza

Ingredients:

• 1 (10 ounce) Thin pizza crust (such as Boboli)
• 1 (15-ounce) can black beans, rinsed and drained
• 2/3 cup chopped onion
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 garlic clove-minced
• 1/2 cup bottled salsa
• 1 10 ounce package prewashed fresh spinach
• 2 tablespoons chopped fresh cilantro
• 1/2 teaspoon hot sauce
• 1/2 cup shredded reduced fat cheddar cheese
• 1/2 cup shredded Monterey Jack cheese

Directions:

• Preheat oven to 375 degrees.
• Place pizza crust on a baking sheet; bake at 375 degrees for 5 minutes.
• Mash beans with a fork; combine beans and next 4 ingredients in medium bowl, stirring to combine.
• Spread bean mixture over crust, leaving a 1-inch border.
• Spoon salsa evenly over bean mixture; top with spinach and cilantro.
• Drizzle with hot sauce; sprinkle with cheeses
• Bake at 375 degrees for 15 minutes or until crust is lightly browned

Yields: 4 servings (2 pieces)

Nutrition Information: Calories: 400, Fat: 12 grams, Protein: 22 grams, Carbohydrate: 51 grams, Sodium: 900 mg, Fiber: 8 grams

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Asian Beef Steaks and Noodles

Ingredients:

• 1 pound of beef shoulder center steaks, cut ¾ inch thick
• 1/4 cup hoisin sauce
• 1 Tablespoon water
• 1 Tablespoon red wine vinegar
• 1/4 teaspoon crushed red pepper
• 2 teaspoons canola oil, divided
• 1 1/2 cups sliced seeded peeled cucumbers
• 1 small red bell pepper, cut into this strips
• 1/4 cup sliced green onions
• 2 cups hot cooked broken Chinese egg noodles
• 11 Tablespoon chopped fresh cilantro, divided

Directions:

• Cut beef steaks lengthwise in half, then crosswise into ¼-inch thick strips. Set aside.
• Combine hoisin sauce, water, vinegar, and crushed red pepper in a small bowl. Set aside.
• Heat 1 teaspoon oil in large nonstick skillet over medium-high heat until hot. Add cucumbers, bell pepper and green onions; stir-fry ½ minutes until vegetables are crisp-tender.
• Add cooked noodles, 1 ½ teaspoons cilantro, and half of hoisin mixture; toss. Remove from skillet; keep warm.
• Heat remaining teaspoon of oil in same skillet. Add ½ of the beef and stir fry 2 minutes.
• Remove from skillet and repeat with remaining beef. Return all beef to skillet and add hoisin sauce mixture; cook and stir until heated through.
• Serve over noodle mixture. Sprinkle with remaining 1 ½ teaspoons cilantro.

Yields: 4 servings

Nutrition Information: Calories: 322, Fat: 10 grams, Protein: 28 grams, Carbohydrate: 30 grams, Sodium: 330 mg, Fiber: 2 grams

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Tofu, Asparagus and Red Pepper Stir-Fry with Quinoa

Ingredients: Dressing:

• 2 Tablespoons Rice vinegar
• 2 Tablespoons low-sodium soy sauce
• 2 teaspoons dark sesame oil
• Dash of crushed red pepper

Ingredients: Stir-Fry:

• 1 1/2 cups water
• 1 1/2 cups uncooked quinoa
• 1 Tablespoon dark sesame oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 2 cups red bell pepper strips
• 2 cups sliced mushrooms
• 2 cups sliced (1 inch) asparagus (1 pound)
• 1/2 teaspoon sea salt
• 1 (12.3 ounce) package of reduced fat firm tofu, drained and cubed
• 2 Tablespoons sesame seeds

Directions:

• For dressing, combine all 4 ingredients in a small bowl and whisk. Set aside
• Place water in a saucepan and bring to a boil. Add in quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand covered, 10 minutes; fluff with fork.
• Heat 1 sesame oil in large non-stick skillet or wok over medium-high heat. Add onion, garlic and stir-fry 5 minutes.
• Add bell pepper, mushroom, asparagus, salt and tofu; stir-fry 3 minutes. Stir in dressing.
• Serve over quinoa and sprinkle with sesame seeds.

Yields: 6 servings (1 cup stir-fry and ½ cup quinoa)

Nutrition Information: Calories: 273, Fat: 8 grams, Protein: 12 grams, Carbohydrate: 39 grams, Sodium: 435 mg

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Chicken with Broccoli and Feta Cheese Sauce

Ingredients:

• 4-6 (6 ounce) boneless, skinless chicken breasts
• 1 Tablespoon Smart Balance margarine
• 4 teaspoons all-purpose flour
• 1- 12ounce can of evaporated skim milk
• 1 Tablespoon fresh chives
• 3/4 cup reduced fat feta cheese
• 1/2 cup shredded romano cheese
• 2 cups fresh broccoli, chopped

Directions:

• In a skillet, cook chicken breasts until done- remove from pan and keep warm.
• Saute broccoli in chicken drippings until done, about 3-5 minutes.
• Melt margarine in saucepan over medium heat, add flour. Gradually add milk and then chives. Simmer over medium heat until thick.
• Add cheeses, stir until melted
• Spoon sauce over chicken and top with broccoli.

Yields:4-6 servings

Nutrition Information: Calories: 300, Fat grams: 10, Protein: 32 grams, Carbohydrate: 10 grams, Sodium: 400mg, Calcium: 345mg

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Baked Salmon with Lemon-Dill Mustard Sauce

Ingredients:

• 4 (6 ounce) salmon fillets (about 1 inch thick)
• Cooking spray
• 1 ½ Tablespoons finely chopped fresh dill
• ¾ cup Dijon mustard
• 1 Tablespoon lemon juice
• ½ teaspoon salt
• 1/8 teaspoon black pepper
• 1 ½ teaspoons water

Directions:

• Preheat oven to 350 degrees
• Combine mustard, lemon juice and water
• Brush both sides of fish with mustard mixture; cover and marinate in refrigerator for 10 minutes.
• Place fish on a baking sheet lightly coated with cooking spray.
• Sprinkle fish with dill, salt and pepper.
• Bake at 350 degrees for 10-12 minutes or until fish flakes easily when tested with fork.

Yields:4 servings

Nutrition Information: Calories: 263, Fat grams: 15, Protein: 28 grams, Carbohydrate: 1 grams, Sodium: 320 mg

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Fish Fajitas

Ingredients:

• 12 (6-inch) whole wheat tortillas
• 1 1/2 Tablespoons olive oil
• 1 1/2 cups green bell pepper strips
• 3/4 cup sliced onion
• 1 1/2 pounds orange roughy fillets, cut into 1/2- inch strips
• 1/4 cup white cooking wine
• 1/4 teaspoon cumin
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 1/2 cups salsa
• Fat free or Light sour cream

Directions:

• Warm tortillas; keep warm
• Heat oil in a large nonstick skillet over medium-high heat.
• Add bell pepper, onion and fish; sauté for 3 minutes.
• Add wine and cumin; cook 5 minutes or until almost all liquid evaporates and fish flakes easily when tested with a fork
• Remove from heat; sprinkle with salt and pepper
• Divide fish mixture evenly among tortillas, and roll up.
• Top with salsa and sour cream

Yields:Serves 6 (serving size: 2 fajitas)

Nutrition Information: Calories: 416, Fat grams: 12, Protein: 29 grams, Carbohydrate: 46 grams, Sodium: 950 mg

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Chicken Marsala

Ingredients:

• 3/4 cups all-purpose flour
• 2 Tablespoons fresh oregano
• 1/2 teaspoon fresh ground black pepper
• 4 (4 ounce) boneless skinless chicken breast halves
• 2 Tablespoons olive oil
• 2 Tablespoons Smart Balance margarine or equivalent
• 10 ounces white button mushrooms, sliced
• 2 cups sweet Marsala wine
• 2 cloves garlic, minced
• 3 tablespoons freshly squeezed lemon juice (juice of 1 lemon)
• 2 tablespoons fresh parsley, finely chopped, divided

Directions:

• In a shallow dish, mix flour, and pepper; set aside; heat a skillet over medium-high heat until very hot; butterfly each chicken breast; dredge lightly in flour and set aside
• Add 1 tbsp oil to skillet and when hot add oregano and chicken until lightly browned and cooked through, about 3 minutes on each side; set aside and keep warm.
• Add remaining oil to the skillet and sauté mushrooms 5-7 minutes, until golden and all released liquid has evaporated.
• Carefully add wine to skillet and stir, scraping browned bits up; add garlic, margarine, lemon juice, and 1 tbsp parsley; cook until reduced and slightly thickened, about 2 minutes; adjust seasoning and pour over chicken; sprinkle with remaining parsley and serve immediately.

Yields:Serves 4

Nutrition Information: Calories: 450, Fat grams: 14, Protein: 35 grams, Carbohydrate: 22 grams, Sodium: 158 mg

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Tuscan Cod

Ingredients:

• 1 teaspoon vegetable oil
• 1/2 cup sliced onions
• 1 garlic clove
• 1 cup chopped tomato
• 2 tablespoon chopped black olives
• 1/4 cup fresh basil
• 1/4 cup fresh parsley
• 1/8 teaspoon crushed red pepper
• 2 (6 ounce) cod fillets

Directions:

• Heat oil in large non-stick skillet over medium-high heat.
• Add onion and garlic; sauté 2 minutes.
• Add tomato and next 4 ingredients, cook 5 minutes stirring occasionally.
• Add fish to skillet, spooning sauce over fish.
• Cover and cook 10 minutes or until fish flakes easily when tested with fork.

Yields:Serves 2

Nutrition Information: Calories: 214, Fat grams: 4, Protein: 32 grams, Carbohydrate: 11 grams, Sodium: 439 mg

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Slow Cooker Meat Loaf with Shiitake Mushrooms

Ingredients:

• 2 slices of whole wheat bread
• 3/4 pound ground round
• 3/4 pound ground turkey breast
• 1 1/2 cups sliced shiitake mushrooms
• 1/2 cup grated onion
• 3/4 teaspoon salt
• 2 large eggs
• 1 clove garlic, minced
• 2 Tablespoons ketchup
• 1 1/2 teaspoons Dijon mustard
• 1/8 teaspoon ground red pepper

Directions:

• Place bread in food processor and pulse
• Combine crumbs, beef, turkey, mushrooms, onion, salt, eggs, and garlic in a large bowl and shape into a loaf. Place loaf into an electric slow cooker.
• Combine ketchup, mustard and pepper in a small bowl, stirring with a fork. Spread ketchup evenly over top of loaf. Cover with lid. Cook on low for 5 hours.

Yields:Serves 6 (4 ounces)

Nutrition Information: Calories: 265, Fat grams: 12, Protein: 25 grams, Carbohydrate: 12 grams, Sodium: 545 mg, Fiber: 2 grams

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Orange Marmalade-Balsamic Chicken

Ingredients:

• 1 teaspoon olive oil
• 1/2 cup chopped red onion
• 1 ½ teaspoons fresh thyme
• 1/2 teaspoon salt, divided
• 4- 4 ounce skinless, boneless chicken breasts
• 1/3 cup orange marmalade
• 2 TB balsamic vinegar
• 1/2 teaspoon black pepper

Directions:

• Heat oil in large skillet over medium heat. Add onion and sauté 5 minutes.
• Sprinkle Thyme and half of salt over chicken.
• Add chicken to pan and cook 6 minutes each side or until done.
• Remove chicken and keep warm.
• Add remaining salt, marmalade, vinegar, pepper to pan, stirring until marmalade melts.
• Spoon sauce over chicken and serve.

Yields:Serves 4

Nutrition Information: Calories: 213, Fat grams: 2.5, Protein: 26.5 grams, Carbohydrate: 20 grams, Sodium: 370 mg

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Whole Wheat Pizza Dough: To Make 12 ounces

Ingredients:

• 3/4 cup whole wheat flour
• 3/4 cup all-purpose flour
• 1 package quick-rising yeast (2 ¼ teaspoons)
• 3/4 teaspoon sea salt
• 1/4 teaspoon sugar
• 2/3 cup hot water (120-130 degrees F)
• 2 teaspoons olive oil

Directions:

• Combine whole-wheat flour, all-purpose flour, yeast, salt, sugar in a food processor; pulse to mix
• Combine hot water and oil in a measuring cup. With the motor running gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. Then process for 1 minute to knead.
• Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place in sprayed side down, over the dough.
• Let the dough rest for 10-20 minutes before rolling.
• Place a pizza stone or baking sheet on the lowest oven rack; preheat oven to 450 degrees F.
• Roll out dough (about a 13-inch circle) and top the pizza as desired.
• Bake the pizza until bottom is crisp and golden, about 12-14 minutes.

Nutrition Information: Calories: 766, Fat grams: 12, Protein: 26 grams, Carbohydrate: 142 grams, Sodium: 1882 mg

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Chicken with Cherry-Apple-Ginger Chutney

Ingredients:

• 4 medium skinless, boneless chicken breasts
• ½ teaspoon ground ginger
• 1 Tablespoon olive oil
• ½ cup dried cherries
• 1 large apple, thinly sliced across fruit and seeded
• 1/3 cup coarsely chopped walnuts
• 4 teaspoons packed brown sugar
• 3 Tablespoons cider vinegar

Directions:

• Lightly sprinkle chicken with salt, pepper, and ¼ teaspoon ginger
• In skillet cook chicken in hot oil over medium heat.
• Keep chicken warm and remove from skillet
• Add fruit, nuts to skillet; cook, stirring frequently
• Add brown sugar, ¼ cup water, vinegar, and remaining ginger.

Yields:Serves 4

Nutrition Information: Calories: 364, Fat grams: 12, Protein: 35 grams, Carbohydrate: 30 grams, Sodium: 249 mg

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Chicken with Roasted Red Pepper, Sausage and Sweet Pea Sauce over Rice
Raina’s Lighter Version

Ingredients:

• 2 Tablespoons olive oil- divided
• 1 Tablespoon Smart Balance margarine
• 1 large onion chopped
• ¼ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 cup brown rice
• 2 cups fat free and reduced sodium chicken broth or vegetable broth
• 4 boneless, skinless chicken breasts
• ½ Tablespoon sweet paprika
• ½ teaspoon cumin
• 1 teaspoon dried thyme
• ¾ pound Healthy Ones Turkey sausage (or equivalent), halved lengthwise, then thinly sliced
• 2 large garlic cloves, minced
• ½ small carrot, chopped
• 2 jarred roasted red peppers, chopped
• 1 10 ounce box frozen peas
• ¼ cup fresh flat leaf parsley, chopped

Directions:

• Heat a medium sauce pot over medium heat and add 1 Tablespoon olive oil, margarine,1/4th of the onion, salt and pepper. Cook for about 1-2 minutes
• Add rice, stir to coat in the oil. Add 1 ½ cups broth to the rice and bring it up to a simmer. Cover pot with lid and turn heat down to medium low. Cook rice until done and tender.
• While rice is cooking start cooking the chicken. Preheat a large skillet over medium heat with the remaining olive oil. Add chicken to skillet and season with paprika, cumin, thyme. Cook chicken for 5-6 minutes.
• Remove chicken from skillet and cover with foil.
• Return skillet to medium heat and add sausage. Add remaining onion, garlic, red peppers, carrots and cook for about 2-3 minutes.
• Add remaining ½ cup broth and peas and parsley; continue to cook for 1-2 minutes to heat peas through.
• To serve, arrange chicken on plates top them with sauce, fluff rice and serve alongside. Or cut up chicken and mix rice into sauce and toss all together.

Yields: Serves 4

Nutrition Information: Calories: 597, Fat grams: 23, Protein: 48 grams, Carbohydrate: 53 grams, Sodium: 900 mg, Fiber: 7 grams

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Summertime BST Sandwich Wraps

Ingredients:

• ¾ cup of your favorite salsa
• 8 slices of turkey bacon
• ¼ cup light mayonnaise
• 4- 10 inch vegetable flavored tortillas or whole wheat
• 2 cups fresh baby spinach

Directions:

• Cook bacon according to package directions. Drain well on paper towels; cut bacon in large pieces.
• For sandwiches, spread mayonnaise on tortillas; top with spinach. With a slotted spoon, scoop salsa on spinach. Top with bacon. Roll up tortillas to enclose filling.
• Cut each tortilla in half.

Yields: Serves 4

Nutrition Information: Calories: 154, Fat grams: 6.3, Protein: 10 grams, Carbohydrate: 15 grams, Sodium: 715 mg

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Baked Salmon with Lemon-Dill Mustard Sauce

Ingredients:

• 4 (6 ounce) salmon fillets (about 1 inch thick)
• Cooking spray
• 1 ½ Tablespoons finely chopped fresh dill
• ¾ cup Dijon mustard
• 1 Tablespoon lemon juice
• ½ teaspoon salt
• 1/8 teaspoon black pepper
• 1 ½ teaspoons water

Directions:

• Preheat oven to 350 degrees
• Combine mustard, lemon juice and water
• Brush both sides of fish with mustard mixture; cover and marinate in refrigerator for 10 minutes.
• Place fish on a baking sheet lightly coated with cooking spray.
• Sprinkle fish with dill, salt and pepper.
• Bake at 350 degrees for 10-12 minutes or until fish flakes easily when tested with fork.

Yields: Serves 4

Nutrition Information: Calories: 263, Fat grams: 15, Protein: 28 grams, Carbohydrate: 1 grams, Sodium: 320 mg

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Andouille Rice and White Beans
(Serve this quick week night meal with a salad.)

Ingredients:

• 1 cup fat-free, less-sodium chicken broth
• 1 ½ teaspoons dried thyme
• 1/8 teaspoon ground red pepper
• 1 (16 ounce) package frozen pepper stir-fry mix, thawed
• 1 (14.5 ounce) can diced tomatoes with basil, garlic and oregano, undrained
• 1 (3 ½ ounce) bag boil-in-bag long grain rice
• 6 ounces andouille sausage, diced
• ½ cup finely chopped green onions
• ¾ cup canned Great Northern beans, rinsed and drained

Directions:

• Combine first 5 ingredients in a Dutch oven or large stock pot; bring to a boil.
• Open bag of rice and add to pepper mixture. Cover, reduce heat and simmer 10 minutes
• While rice is cooking sauté sausage in a non-stick skillet for 6 minutes over medium heat.
• Add sausage, onions and beans to rice mixture; cook until heated through.

Yields: Serves 5

Nutrition Information: Calories: 269, Fat grams: 6.5, Protein: 12.5 grams, Carbohydrate: 34 grams, Sodium: 795 mg, Fiber: 3.5 grams

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Tagliatelle con gli Asparagi
(Tuscan Egg Noodles with Asparagus)

Ingredients:

• 8 ounces uncooked whole wheat egg noodles
• 1 pound fresh asparagus
• 1 clove garlic, minced
• 2 Tablespoons olive oil
• ¼ cup skim milk
• ¼ cup grated fresh parmesan
• ½ teaspoon ground black pepper

Directions:

• Clean asparagus and cut off large ends, then cut remaining asparagus into ½ inch pieces
• In a large saucepan warm up olive oil and add garlic. Add asparagus and sauté until tender.
• While asparagus is cooking, boil water and cook pasta according to box directions, usually around 10-12 minutes with whole wheat noodles.
• Remove noodles from heat and drain. Add skim milk and toss together with asparagus.
• Season with parmesan cheese and black pepper; serve immediately

Yields: Serves 4

Nutrition Information: Calories: 194, Fat grams: 9.5, Protein: 8 grams, Carbohydrate: 19 grams, Sodium: 107 mg, Fiber: 3.1 grams

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