1 cup wild rice blend

1 pound lean ground turkey

1/2 pkg Taco seasoning (Lawry's)

1 large onion, diced (separate 1/4 cup for topping)

2 ripe tomatoes, diced

1 ripe avocados, diced

5 oz. reduced calorie Mexican cheese blend

1 head romaine lettuce, shredded

Instructions

To cook wild rice blend:  1 part wild rice blend to 5 parts liquid.  Bring water to a boil, add wild rice blend.  Hard simmer for 35-40 minutes keeping rice blend covered in liquid at all times.  Stir occasionally and test for doneness.  Think Pasta!  When tender, drain excess liquid.

In saute pan, brown ground turkey and onion breaking turkey into small pieces.  When browned thoroughly, add taco seasioning following seasoning packet directions.  Add rice to seasoned meat and serve in shells.  Put rest of ingredients in spearate containers so your guests can build their own tacos. 

Nutritional Information

Serving Size - 2 taco shell with 1/
Calories - 540 kcal
Carbs - 54 g
Protein - 32 g
Fat - 26 g
Cholesterol - 84 mg
Sodium - 448 mg
Fiber/Dtry - 7 g

4 cups of cooked wild rice blend

1/2 cup sliced celery

1/2 broccoli chopped

1/2 cup chopped red and yellow bell peppers

4 green onions sliced

1 large apple or 2 medium apples chopped

1/2 cup dried cranberries

1/2 cup almonds *optional

Salad Dressing

1/2 cup light Miracle Whip

1/2 cup plain yogurt

1 tbsp lemon juice

1 - 3 tsp sugar

3/4 tsp celery seed

1/4 tsp pepper

Instructions

To cook wild rice blend:  1 part wild rice blend to 5 parts liquid.  Bring water to a boil, add wild rice blend.  Hard simmer for 35-40 min keeping rice blend covered in liquid at all times.  Stir occcasionally and test for doneness.  Think Pasta!  When tender, drain excess liquid.  Cool slightly.  Add all ingredients except apples and almonds.

Salad Dressing:  Whisk ingredients together in small bowl and toss in with the apples and almonds.

Nutritional Information

Serving Size - 2/3 cup
Calories - 211 kcal
Carbs - 39 g
Protein - 6 g
Fat - 6 g
Cholesterol - 5 mg
Sodium - 134 mg
Fiber/Dtry - 4 g

1 head lettuce, red or green leaf or Romaine

3-4 green onions, chopped

4-5 radishes, sliced

1/2 green pepper, chopped

2-3 stalks celery, sliced

Medium carrot, sliced

1-2 cloves Garlic

1/2 tsp salt

1/4 tsp cinnamon

1/2 tsp pepper (or to taste)

1/4 cup olive oil

1/4 cup lemon juice (~3 lemons)

Instructions

Wash, clean and cut first six ingredients, adjust portions as desired.

Wash, cut and squeeze lemons.  Remove seeds.

Remove skin and root end from garlic, rinse under cold water, slice and place in salad bowl.  Add salt to garlic in salad bowl.  Using a teaspoon, crush garlic into a paste on the side of the bowl (the salt will keep the garlic clove from sliding around too much).  Add lemon juice, oil, salt, pepper, and cinnamon.  Stir.  Add vegetables  Toss together just before serving. 

Nutritional Information

Serving Size - 1 cup
Calories - 113 kcal
Carbs - 8 gm
Protein - 2 gm
Fat - 9.6 gm
Cholesterol - 0 mg
Sodium - 39 mg
Fiber/Dtry - 2 gm

4 tbsp extra-virgin olive oil

1 large clove garlic

1 - 1/3 cups tightly packed fresh basil leaves

3/4 cup freshly grated Italian Parmigiano-Reggiano cheese

Salt and freshly ground black pepper to taste

1 - 1/2 pounds fresh green beans, trimmed

Instructions

Combine the olive oil and garlic in a blender or a food processor fitted with the steel blade.  Blend until almost smooth.  Add the basil and Parmigiano-Reggiano, and blend until the basil is finely chopped but not too pureed.  Season with salt and pepper, and set aside.  Pesto may be made several hours ahead.  Cover and keep it at room temperature until ready to toss with the beans. 

Pour about 2 inches of water into a 6 quart pot.  Place a collapsible steamer in the pot, cover, and bring the water to a fierce boil.  Pile the beans in the steamer, cover the pot, and steam 6 minutes, or until tender crisp. 

Turn the beans into a shallow serving bowl.  Add the pesto to the beans.  Toss to thoroughly coat the beans.  Taste for seasoning, and serve hot or at room temperature.  If serving at room temperature.  Do not refrigerate. 

Nutritional Information

Calories - 103 kcal
Carbs - 3 g
Protein - 4 g
Fat - 9 g
Cholesterol - 6 mg
Sodium - 47 mg
Fiber/Dtry - 1.5 g

4 handfuls mixed greens, about 6 ounces.

1 small bulb of fennel, very thinly sliced or cut into matchsticks

1/2 cups pecans, toasted

1 tart apple, thinkly sliced into half moons

Use dressing recipe for Carmelized Apple Vinaigrette

Optional ingredient:  5 slices lardons or thick cut bacon, cut into lardons

In a heavy skillet cook lardons over moderate heat.  Stir occasionally until crispy on all sides and reserve on a paper towel to drain fat.  Toss drained bacon pieces into salad. 

Adding bacon increases sodium ~ 125 mg per serving, calories ~ 30 kcal per serving and fat ~ 3 gm per serving

Instructions

Place all of the salad ingredients in a large bowl.  Pour 1/4 of the dressing over the salad and toss well.  Dressing recipe is Carmelized Apple Vinaigrette.

Taste a piece of lettuce and add more dressing depending on your preference.

Nutritional Information

Calories - 100 kcal
Carbs - 9 g
Protein - 2 g
Fat - 7 g
Cholesterol - 0 mg
Sodium - 17 mg
Fiber/Dtry - 3 g

2 ounces brown sugar

3 ounces plus 1 ounce apple cider vinegar

1 clove garlic, minced

1 Gala apple, peeled, cored and medium diced

1 lemon

4 ounces olive oil

2 ounces canola oil

1 tsp fresh thyme

salt to taste

Instructions

This recipe is for use with the Appoe, Baby Green and Fennel Salad, however, any salad recipe can use this vinaigrette.

In a small skillet over medium heat add 3 ounces vinegar and the sugar.  Let it reduce until the color turns a dark caramel color and begins to thicken.  You will start to see big foamy bubbles on the surface.

Add the apples and garlic and saute until the apples are cooked through, about 5 minutes.  Stir occasionally.

Remove from heat and put in the blender with 1 ounce of vinegar, thyme, juice of 1/2 lemon and a pinch of salt.  Whoosh until blended, then slowly add the oil.  Blend until the dressing is emulsified.  Taste and season with salt and perhaps a splash more vinegar. 

Nutritional Information

Serving Size - 2 tbsp
Calories - 140 kcal
Carbs - 6 g
Protein - 0 g
Fat - 14 g
Cholesterol - 0 mg
Sodium - 15 mg
Fiber/Dtry - 0 g

1 loaf whole wheat bread, cut into 1/2 inch slices on diagonal

1 tsp extra virgin olive oil

2 cloves glarlic, peeled and halved

Salsa:

1 - 1/2 cups nectarines, cut into 1/2 inch cubes - 2 whole fruits

1 - 1/4 cups yellow orange, or red tomatoes, chopped (approx 9 oz)

1/2 cup arugula, rinsed and coarsely chopped

2 tbsp fresh chives, chopped

2 tbsp white wine vinegar or seasoned rice vinegar

1 tbsp extra virgin olive oil

1 serrano chile, seeded and minced 3 to 4 inch long

Instructions

Preheat broiler on high.

Slice bread on the diagonal into 1 - 1/4 inch pieces.  Spray lightly with oil.  Place on cookie sheet and broil until slightly golden but not too hard.  Remove from oven and rub with garlic until infused with flavor.  Mix remaining ingredients in medium bowl.  Spread salsa on each toasted bread slice.  Serve immediately.  Serving size:  Makes 12 toasted slices with 2 tbsp salsa on each.  Also makes an excellent salad topping instead of dressing. 

Nutritional Information

Serving Size - 1 slice bread
Calories - 67 kcal
Carbs - 8.0 gm
Protein - 1.5 g
Fat - 2.1 gm
Cholesterol - 0.0 mg
Sodium - 83 mg
Fiber/Dtry - 0.6 g

1/4 cup currants or raisins

1 1/2 cup water

1 tbs cinnamon ground plus sprinkling

1/4 tsp cloves, ground

1 Tbsp brown sugar

1/2 cup quinoa

1 cup 2% milk

Instructions

In saucepan place first 5 ingredients and bring to a boil.  While waiting for boil, rinse the quinoa in cold water in a sieve until it no longer foams.  Drain well.  Add to boiling liquid, stir and reduce to a mild simmer.  Cover and simmer for 30 minutes - check at 20 minutes and 25 minutes for moisture -- there should be some in the bottom -- if not, add up to 1/4 cup extra water.  Quinoa is cooked when they open up and are still a little crunchy.  Remove from heat and let stand for 5 minutes.  Serve hot with cold milk. 

Spoon 1/2 cup into small bowl, add 1/4 cup milk, sprinkle with cinnamon and serve. 

Nutritional Information

Serving Size - 1/2 cup
Calories - 154 kcal
Carbs - 28 gm
Protein - 5 g
Fat - 3 gm
Cholesterol - 5 mg
Sodium - 29 mg
Fiber/Dtry - 3 g

Four 1/3 inch slices of artisan Italian flatbread, 5 by 3 inches

1/2 cup roasted, skinned and salted hazelnuts, chopped

1/4 cup powdered sugar, plus more for dusting

1 tbsp unsalted butter, softened

2 tsp amaretto liqueur or almond syrup

1/2 tsp pure vanilla extract

1 large egg, chilled

2 large, ripe Bartlett pears

1 Tbsp fresh lemon juice

Instructions

Preheat the oven to 350 degrees F.  Put the bread slices on a large rimmed baking sheet and lightly toast for about 7 minutes.

In a food processor, finely grind 1/2 cup of the hazelnuts.  Transfer to a bowl.   Add the powdered sugar and butter and beat at medium-high speed until light and fluffy, about 3 minutes.  Add the amaretto and vanilla and beat for 1 minute.  Add the egg and beat until incorporated.  Spread the hazelnut cream on the toasts.

Peel, halve and core the pears.  Slice each pear half lengthwise 1/4 inch thick; spread them into fans.  Brush with lemon juice.  Using a spatula, transfer the pear fans to the toasts.  Dust the pears with powdered sugar.  Bake for about 30 minutes, or until the hazelnut cream is set and nicely browned.  Dust the toasts with powdered sugar and scatter the remaining cup of chopped hazelnuts over the top.  Serve right away. 

Nutritional Information

Serving Size - One slice of bread
Calories - 334 kcal
Carbs - 47 g
Protein - 6 g
Fat - 14 g
Cholesterol - 54 mg
Sodium - 183 mg
Fiber/Dtry - 5 g

3/4 cup water

2 Rooibos tea bags

6 ounces silken tofu

10 ounces (2 cups) frozen sweet cherries

6 ounces (1 cup) frozen grapes

3 ounces (1/2 cup) frozen blueberries

Instructions

Bring water to a simmer.  Immediately remove from heat and add tea bags.  Let steep, uncovered, for 8 minutes.  Discard tea bags.  Refrigerate tea until cold, about 40 minutes.

Puree tea, tofu and fruit in a blender until smooth, and serve cold. 

Nutritional Information

Calories - 140 kcal
Carbs - 24 g
Protein - 7 g
Fat - 4 g
Cholesterol - 0 mg
Sodium - 8 mg
Fiber/Dtry - 3 g

1 cup blueberries (about 6 ounces)

1/2 cup pure maple syrup

1 tbsp fresh lemon juice

Instructions

In a small saucepan cook blueberries and maple syrup over moderate heat until berries have burst, about 3 minutes.  Pour syrup into a heatproof pitcher and stir in lemon juice.  Syrup may be made 1 day ahead and chillled, covered.  Reheat syrup before serving. 

Serve syrup over Baked Blueberry-Pecan French Toast.

Nutritional Information

Serving Size - 1 oz
Calories - 41 kcal
Carbs - 11 g
Protein - 0 g
Fat - 0 g
Cholesterol - 0 mg
Sodium - 2 mg
Fiber/Dtry - 0 g

24 inch baguette, preferably whole wheat

6 large eggs

3 cups 2% milk

1/2 tsp freshly grated nutmeg

1 tsp pure vanilla

3/4 cup packed brown sugar, divided

1 cup pecans (about 3 ounces)

1 1/2 tbsp unsalted butter

2 cups blueberries (about 12 ounces)

Instructions

Butter a 13 x 9 inch baking dish.  Cut twenty 1-inch slices from baguette and arrange in one layer in baking dish.  In a large bowl whisk together eggs, milk, nutmeg, vanilla, and 1/2 cup brown sugar and pour evenly over bread. Chill mixture, covered, until all liquid is absorbed by bread, at least 8 hours, and up to 1 day. 

Preheat oven to 350 degrees.

In a shallow baking pan spread pecans evenly and toast in middle of oven until fragrant, about 8 minutes. 

Increase oven temperature to 400 degrees.

Sprinkle pecans and blueberries evenly over bread mixture.  Cut 3 tablespoons butter into pieces and in a small saucepan heat with remaining 1/4 brown sugar, stirring, until butter is melted.  Drizzle butter mixture over bread and bake mixture 20 minutes, or until any liquid from blueberries is bubbling.

Serve French Toast with Blueberry Syrup

Nutritional Information

Serving Size - 1/8th recipe
Calories - 425 kcal
Carbs - 57 g
Protein - 14 g
Fat - 19 g
Cholesterol - 150 mg
Sodium - 367 mg
Fiber/Dtry - 4 g

1 cup fresh orange juice

1/2 package silken tofu

1 cup frozen strawberries - no sugar added

1 cup frozen mixed berries - no sugar added

1 cup frozen peaches - no sugar added

Instructions

Place all ingredients in order of appearance into high speed blender.  Blend until smooth.  If too thick, add more orange juice and blend again.  Pour and serve immediately.

Makes 4 yummy smoothies!

Nutritional Information

Serving Size - 1 cup
Calories - 186 kcal
Carbs - 38.7 g
Protein - 5.5 g
Fat - 3.1 g
Cholesterol - 0.0 mg
Sodium - 7.1 mg
Fiber/Dtry - 5.6 g

For Filling:

1 tsp canola or olive oil

1 medium onion

Red pepper - 1/2 cup chopped and remainder cut into heart-shaped pieces

1 (10oz pkg) chopped broccoli (or spinach)

1 cup egg substitute

2 eggs

1 cup skim milk

1 cup low fat shredded cheese

For Crust:

1 1/2 cup cooked quinoa

1/4 cup ground flax

Instructions

Cook quinoa according to directions using water or low sodium vegetable broth.  (1/2 cup uncooked quinoa with 1 cup liquid equals ~1 1/2 cups cooked quinoa).  Remove from heat and add 1/4 cup ground flax, mixing well.  Press mixture into a 10-inch pie plate.

Saute onion and 1/2 cup chopped red pepper with oil.  Add broccoli or spinach.  Spoon vegetables over quinoa crust.

Whisk the egg substitute, eggs, and skim milk together.  Pour over vegetables.  Sprinkle shredded cheese over quiche.

Preheat oven to 350 degrees.  Bake for 60 minutes or until a knife inserted near center comes out clean.  Let stand 10 minutes before serving.  Top with heart-shaped red peppers.

Nutritional Information

Serving Size - 1/8th of quiche
Calories - 157 kcal
Carbs - 15 g
Protein - 13 g
Fat - 5 g
Cholesterol - 50 mg
Sodium - 184 mg
Fiber/Dtry - 3 g

2 cups white whole wheat flour OR stone ground whole wheat flour

1 1/2 cups wheat bran

3/4 tsp fine grain sea salt

1 1/4 tsp baking soda

2 tbsp raw natural cane sugar OR brown sugar

2 cups whole milk yogurt

1 egg, lightly beaten

1/2 cup honey, preferably a light honey such as clover

2 tbsp melted butter

1 cup of add-ins of your choice - raisins, chopped dried fruit, nuts, etc. (optional)

Instructions

Preheat oven to 425 degrees, racks in the middle.

In a medium bowl, combine the flour, wheat bran, salt, baking soda and sugar.

Beat together the yogurt, egg, honey, and butter in a second larger bowl.  Add the dry ingredients and fold in until everything comes together.  Fold in any optional add-ins, raisins, nuts and the like.  Resist over mixing.

Either grease a mini-muffin tin with butter or line the tin with small muffin papers.  Fill each 3/4 full.  Bake 10 - 15 minutes, until muffins are golden on top and cooked through.  You can also make larger muffins in a standard size muffin pan with this batter; you just need to bake them about 5 minutes longer. 

Makes about two dozen tiny bran muffins or one dozen larger ones. 

Nutritional Information

Serving Size - 1 mini muffin
Calories - 105 kcal
Carbs - 22 g
Protein - 3 g
Fat - 2 g
Cholesterol - 15 mg
Sodium - 150 mg
Fiber/Dtry - 3 g

2 large (preferably organic) eggs

a tiny pinch of fine grain seat salt

a few tablespoons of chopped chives

a dollop of pesto

a bit of goat cheese or feta

a small handful of mixed salad greens

Instructions

Use a fork to beat the eggs and salt in a small bowl.  Beat well, until the eggs are mostly uniform in color - they seem to run around the pan more evenly when there aren't huge patches of yolk vs. whites.

In your largest non-stick skillet over medium heat (this is one of the few occasions I actually use non-stick) pour the egg mixture and give it a good swirl so that they are spread out thinly across the entire pan.  Alternately, you can use a crepe pan or crepe maker - this works beautifully as well.  Sprinkle the eggs with some of the chives and let them set, this happens quicky depending on the heat of your pan - 15 seconds to one minute.  run a spatula underneath the omelette and slide it out of the pan (flat) onto a countertop, large cutting board or Silpat-lined cookie sheet.  Do this with confidence (or practice).

Spread  the pesto across the surface of the omelette (if you have a thick pesto, think it a bit with water to make it easily spreadable), and then sprinkle with the cheese and salad greens.  Starting with one end, roll the omelette away from you.  Cut in half on a deep diagonal.  Season with a bit more salt if needed and serve garnished with a few chopped chives.

Nutritional Information

Serving Size - 1/2 omelette
Calories - 142 kcal
Carbs - 3 g
Protein - 9 g
Fat - 10 g
Cholesterol - 220 mg
Sodium - 270 mg
Fiber/Dtry - 0 g

4 cups flour

2 cups salt

4 tbsp oil

8 tsp cream of tarter

4 cups water

Instructions

Mix all dry ingredients and add to wet.

Stir constantly over medium heat until you can't stir anymore.  Remove from pan and knead until blended smooth.  Place in plastic bag when cooled. 

Nutritional Information

1/4 cup diced Onions

1/4 cup diced Red Bell Pepper

1/4 cup diced Green Bell Pepper

1 tbsp fresh chopped Garlic

1/2 tbsp Italian Seasoning Blend

1/2 tbsp ground Black Pepper

1 tsp Paprika

1/3 cup Olive Oil

8 ounces Red Potatoes

Instructions

Combine all initial ingredients together in a large mixing bowl.

Dice Fresh Red Potatoes as desired maintaining consistent sizes.

Toss Diced potatoes in the herb blend until well coated.

Place coated seasoned potatoes onto a well oiled sheet pan and place in a 375 degree oven.

Roast potatoes until Tender/Crisp stirring often to prevent sticking,  approximately 30 minutes depending on the size of the dice.

Nutritional Information

Serving Size - 4 ounces
Calories - 109 kcal
Carbs - 20 gm
Protein - 2 gm
Fat - 3 mg
Cholesterol - 0 mg
Sodium - 164 gm
Fiber/Dtry - 3 mg
Calcium - 22 mg

Filling:

2 apples cored and sliced

2 Tbsp brown sugar

1 tsp cinnamon

1/2 tsp nutmeg

1 Tbsp lemon juice

1/4 cup apple juice

Cornstarch (approx. 1/3 cup)

COLD water (approx. 1/2 cup)

Topping:

1/2 cup dry oatmeal

1 Tbsp whole wheat bread

Flour (regular flour is fine)

2 Tbsp brown sugar

1/4 cup vegetable based (liquid or melted) Margarine

Instructions

Combine all of the ingredients for the filling in a sauce pan.  Heat over Med-High heat, bring to a boil, then reduce to a simmer and cook until apples are tender but not soggy. 

With a whip combine Corn Starch and Cold Wawter to form a slurry.  Make sure there are NO lumps of cornstarch.  Bring the temperature up to a high or to a rolling boil.  Slowly add the thickening agent to the liquid in the pan whipping slowly and continuously until the desired texture has been reached.  Boil the starch for at least one minute before taking off the heat. 

Place cooked filling in a small baking dish or individual serving Ramekins.

Topping:

Combine all ingredients for the topping in a large mixing bowl until the topping is moist but not soggy.  NOTE: the topping should hold together when pressed and crumble easily. 

Sprinkle the topping evenly over the top of the filling.

Bake in a 350 degre oven until topping is golden brown and filling is bubbling. 

Dish out and serve immediately by itself or over low fat frozen vanilla yogurt.

Nutritional Information

Serving Size - 3 ounces
Calories - 107 kcal
Carbs - 21 gm
Protein - 1 gm
Fat - 3 gm
Cholesterol - 0 mg
Sodium - 26 mg
Fiber/Dtry - 3 gm
Calcium - 16 mg

4 cups boiling water

4 green tea bags

4 black tea bags

2 cups cold water

1/2 - 1/2 cup sweetener of choice

Instructions

Boil 4 cups of water, add black tea bags and turn off heat.  Add green tea bags. 

Steep tea for at least 5 minutes.

Remove tea bags from water, squeezing gently.

Stir in 2 cups cold water and sweetener, stirring until sweetener dissolves. 

Refrigerate, then serve over ice with citrus wedge (lemon, lime or orange)

For a quick ready option, replace 2 cups cold water with 4 cups ice.

Nutrition information using 1/3 cup honey,  12 g sugar.

To decrease calories and sugar to 0 grams, use a non-nutritive sweetener like Truvia or Splenda.

Nutritional Information

Calories - 43 cal

4 sprays olive oil cooking spray

1 tsp Italian seasoning

1 1/2 Tbsp all-purpose flour

3/4 tsp table salt

3/4 cup dried bread crumbs, panko-variety suggested

2 medium zucchini, about 7 inches each, cut into 4 chunks, then each chunk halved

2 large egg whites, whipped until frothy (almost soft peaks)

Instructions

Preheat oven to 425 degrees.  Coat a baking sheet with cooking spray.  In a small bowl, mix together Italian seasoning, flour and salt.  Place bread crumbs in another small bowl.

Dredge a zucchini fry in flour mixture and then dip into egg whites: dredge in bread crumbs.  Place coated zucchini on prepared baking sheet and repeat with remaining ingredients; liberally coat with cooking spray.

Roast, turning once, until desired crispness, about 12 minutes.  Yields about 8 fries per serving.

Nutritional Information

Serving Size - 8 fries
Calories - 71.5 g
Carbs - 13.5 gm
Protein - 5.1 g
Fat - 0.3 g
Cholesterol - 0 mg
Sodium - 490.4 mg
Fiber/Dtry - 1.6 g

1 spray olive oil cooking spray

2 large potatoes, Idaho, peeled and cut into 1/2 inch thick strips

1/8 tsp table salt, or to taste

1/8 tsp black pepper, or to taste

2 oz low-fat cheddar or Colby cheese, about 1/2 cup

Instructions

Preheat oven to 400 degrees.  Coat a large baking sheet with cooking spray.  Arrange potatoes on prepared baking sheet and season to taste with salt and pepper.  Bake 20 minutes and then flip fries and cook for an additional 20 minutes until golden brown and fork tender.  Cluster potatoes together on baking sheet and sprinkle with cheese.  Bake until cheese melts, about 5 minutes more.

Nutritional Information

Calories - 100.5 cal
Carbs - 20.0 g
Protein - 6.5 g
Fat - 1.0g
Cholesterol - 3 mg
Sodium - 173.8 mg
Fiber/Dtry - 2.3 g

1 spray cooking spray

1 pound uncooked lean ground beef (with 7% fat)

1 Tbsp Worcestershire sauce

2 tsp minced garlic

1/2 tsp table salt

1/4 tsp black pepper, freshly ground

4 item reduced-calorie hamburger rolls

Instructions

Coat a large griddle, outdoor grill rack or stovetop grill pan with cooking spray and preheat to medium-high.

In a large bowl, combine beef, Worcestershire sauce, garlic, salt and pepper.  Mix well and shape mixture into 4 patties, about 1 inch thick each. (To retain juiciness, be careful not to overwork the meat.)

Place burgers on hot griddle or grill and cook 5 minutes per side for medium (or longer until desired doneness).

Serve burgers on rolls with your favorite toppings (could affect POINTS values).  Yields one burger per serving. 

Nutritional Information

Serving Size - 1 burger
Calories - 246.5
Carbs - 21.5 g
Protein - 28.2 g
Fat - 7.0 g
Cholesterol - 55 mg
Sodium - 577.5 mg
Fiber/Dtry - 4.1 g

2 Tbsp pizza sauce

1 whole wheat pita bread (~6 inches)

1/4 cup shredded part skim mozzarella cheese

Optional Toppings:  Spinach, sliced mushrooms, sliced olives. turkey pepperoni, etc.

Instructions

Spread spizza sauce over pita bread.

Add shredded mozzarella cheese and toppings as desired.

Place on baking sheet.  Bake at 400 degrees for 6 - 8 minutes or until cheese is melted.

Nutritional Analysis for Cheese pizza only

Nutritional Information

Serving Size - 1
Calories - 270 cal
Carbs - 39 gm
Protein - 13 gm
Fat - 7 gm
Cholesterol - 15 mg
Sodium - 600 mg
Fiber/Dtry - 5 gm

12 oz vanilla soy, almond, or low fat milk

1 light vanilla yogurt

1 cup frozen Cherries

1 frozen banana

1-2 Tbsp cocoa powder

Instructions

In blender combine milk, fruit and light yogurt.  Blend until smooth and creamy!

Nutritional Information

Serving Size - 6 oz
Calories - 95 cal
Carbs - 18 g
Protein - 5 g
Fat - 0.5 g
Sodium - 70 mg
Fiber/Dtry - 1 g
Calcium - 160 mg

1/2 pound Peppered Smoked Salmon

2 tbsp Smart Balance Mayonnaise

1 pkg soft taco size tortillas (qty 10)

2 tbsp butter

1 tbsp olive oil

1 tsp Italian mixed herbs

1/2 tsp powdered garlic

1/2 tsp salt

Instructions

Wash hands thoroughly and put on gloves.  Remove skin and any fat from salmon.  In a glass bowl, pull apart salmon - removing pin bones and shred with hands.  Mix in mayonnaise until salmon forms a ball.  Cover with plastic and refrigerate.

Place butter, olive oil, Italian herb, garlic and salt ina small bowl.  Place in Microwave and heat until butter is melted.  Stir well.

Heat non-stick skillet on medium high heat.  Dip pastry brush in the butter mixture, stir well and brush one side of tortilla with mixture until lightly coated.  Place in pan - should sizzle a little and cook until light brown.  Flip tortilla and cook until golden.  Transfer to cutting board.  Repeat process until all tortillas are complete and stacked neatly.  Cut tortillas in half lengthwise - then halve again and halve again (until you have 8 pieces like you would a pie).  In the center of a large, round platter, place the bowl of chilled salmon and arrange the wedges of tortillas against the bowl - going in a circular pattern around the middle.  Don't overlap the tips as they will form the petals of the daisy.  To serve: Place a dollop of the salmon mixture on a the large end of the wedge and fold over.  Enjoy.   

Nutritional Information

Serving Size - 10 pieces - 1 oz sal
Calories - 134 kcal
Carbs - 15 gm
Protein - 5 gm
Fat - 6 gm
Cholesterol - 5 mg
Sodium - 430 mg
Fiber/Dtry - 1 gm

2 pounds chicken

4 oz celery

12 oz (1 whole piece) onion

8 oz (1 whole piece) carrot

1/2 oz cilantro

6 pieces whole black peppercorns

4 gallons water

Instructions

Cut chicken into big chunks. 

Cook chicken chunks in boiling water for 5 minutes, strain all liquid.

add all ingredients into a pot and bring to a boil

Turn heat down and simmer for 3 hours

Strain and discard all solids

Cool down with ice water

After the fat solidifies, skim off the fat and the stock is ready to use

Nutrition Note:  Making home made stock is a great way to help limit excess sodium intake.  Store bought stocks are often high in sodium, however after straining and skimming this stock calorie and nutrient content is negligible.  Be aware if salt is added sodium content would increase. 

Nutritional Information

2 - 6 ounce containers of low fat, light yogurt, flavor of your choice, thick and creamy style works well.

2 cans 8 oz each pineapple tidbits or chunks

2 cans mandarin oranges 8 oz each

2 bananas

Instructions

Mix together and enjoy!

Nutritional Information

Serving Size - 1 cup
Calories - 35 cal
Carbs - 9 gm
Fat - 0.1 gm
Cholesterol - 0 mg

1 med. zucchini

1 med eggplant

1 sweet onion

1 each red and yellow bell pepper

2 tbsp canola oil

1 tsp kosher salt

1/2 fresh ground pepper

Instructions

Trim ends of zucchini and slice lengthwise into 1/2 inch slices.  Trim ends of eggplant and slice crosswise into 1 inch slices.  Trim ends, peel and slice onion into 1 inch slices.  Insert a toothpick from the side of each slice of onion until it reaches the middle.  This helps keep it together when grilling.  Cut off ends and core the peppers and cut each into 4 rectangles.  Lightly brush the slices with canola oil and season with salt and pepper.  Grill, turning occasionally until nicely marked and heated through.  Do not over cook.  Let cool slightly and cute each piece in half.  Arrange on a platter.  Serve at room temperature. 

Nutritional Information

Calories - 51.2 cal
Carbs - 4.7 g
Protein - 0.7 g
Fat - 3.7 g
Cholesterol - 0 mg
Sodium - 321.5 mg
Fiber/Dtry - 1.1 g

1 cup hot water

3/4 cup sugar

2 tbsp fresh lemon juice

1 lb. strawberries, hulled and sliced

Instructions

Stir together the first three ingredients until the sugar has dissolved.  Blend strawberries in food processor until smooth.  Add sugar syrup and blend to combine.  Pour into 9 x 13 metal pan and place in freezer.  Using a fork, stir the frozen edges toward the center every 20 to 30 minutes until all is frozen.  Fluff with the fork and cover tightly. Leave in the freezer until ready to serve.  Serve with fresh strawberries. 

Nutritional Information

Serving Size - 1/2 cup
Calories - 53.4 cal
Carbs - 13.8 g
Protein - 0.2 g
Fat - 0.1 g
Cholesterol - 0 mg
Sodium - 0.3 mg
Fiber/Dtry - 0.6 mg

2 1/3 cup Bisquick baking mix

3 tbsp sugar

3 tbsp melted butter

1/2 cup skim milk

4 cups mixed fresh or frozen berries (NOTE: if using fresh berries lightly dust with sugar to soften the berries)

3/4 cup whipped topping

Instructions

Pre-heat oven to 425 degrees.

Mix together baking mix, sugar, butter, and milk until dough forms.

Cover hands with flour or more baking mix and pinch off dough balls and roll them until smooth.  Press flat to about 1/2 inch thick and round.

Place on un-greased cookie sheet and bake until golden brown, 10-12 minutes.

Split warm shortcakes in half and spoon the berry mixture between the halves and over the top.

Garnish with a whipped topping.  Enjoy!

Nutritional Information

Serving Size - 1 cake
Calories - 284 cal
Carbs - 46.4 g
Protein - 5.1 g
Fat - 9.3 g
Cholesterol - 17.1 mg
Sodium - 419.3 mg
Fiber/Dtry - 2 g

Nopales are the pads of the prickly pear cactus.  Nopales can get slimy when cooked, much like okra, so changing the water midway through cooking and rinsing throughly should minimize this.  You can even cook in three changes of water if you want to really avoid that texture. You can make the salad a day in advance, but don't add the cilantro until close to serving time. 

2 pounds nopales, cut into 1 inch dice

1/4 cup exrra-virgin olive oil

2 cloves garlic, minced

1/4 cup cider vinegar

2 tbsp fresh lime juice

Kosher salt and freshly ground black pepper

1/2 medium red onion, diced or thin slice

1 pint cherry tomatoes, halved, or 4 ripe Roma tomatoes, diced

1 fresh Serrano Chile, cored and minced

1 bunch cilantro leaves and tender stems chopped

Instructions

Put the diced nopales in a large pot, cover with cold water and bring to a boil.  Boil for 5 or 6 minutes, drain, rinse well and repeat with fresh water and a large pinch of salt.  Simmer until tender, 10 to 15 minutes total; rinse very well with cold water.

In a large bowl, whisk together the olive oil, garlic, cider vinegar and lime juice and season with salt (~1/4 tsp) and pepper to taste.

Gently toss in the cooled nopales, onion, tomatoes, serrano and cilantro.

Taste and adjust seasoning; let sit for at least 30 minutes for flavors to mingle, Serve cool or at room temperature.

Adapted from For this Mexican Dinner the Fun is on teh Roof, by Gilberto Martin del Campo, June 09/July09

Nutritional Information

Serving Size - 1/2 cup
Calories - 60 cal
Carbs - 3 g
Protein - 0.6 g
Fat - 5 g
Sodium - 64 mg
Fiber/Dtry - 1 g

1 1/4 cup cranberry juice

1 1/4 cup orange juice

1 1/4 cup apple juice

10 oz tofu

5 oz frozen mix berries

5 oz frozen blueberries

5 oz strawberries

5 oz bananas

2 1/2 tsp vanilla

1 1/4 tsp sugar

Instructions

Pour 1/2 cup fruit juice into blender.

Add tofu to blender.

Freeze fruit overnight or buy frozen.

Place a total of one cup of frozen fruit into blender on top of liquid.

Add Vanilla extract and sugar to taste.

Blend until smooth and homogenized.  Add rest of fruit and juices.

Serve into 12 oz cups and enjoy!  Mix and match to create new exciting flavors.

Nutritional Information

Serving Size - 12 oz
Calories - 170
Carbs - 37 gm
Protein - 5 gm
Fat - 1 gm
Cholesterol - 0 mg
Sodium - 63 mg
Fiber/Dtry - 3 mg
Calcium - 44 mg

1 1/4 cup cranberry juice

1 1/4 cup orange juice

1 1/4 cup apple juice

10 oz vanilla yogurt

5 oz frozen mix berries

5 oz frozen blueberries

5 oz strawberries

5 oz bananas

2 1/2 tsp vanilla

1 1/4 tsp sugar

Instructions

Pour 1/2 cup fruit juice into blender.

Add yogurt to blender.

Freeze fruit overnight or buy frozen.

Place a total of one cup of frozen fruit into blender on top of liquid.

Add Vanilla extract and sugar to taste.

Blend until smooth and homogenized.  Add rest of fruit and juices.

Serve into 12 ounce cups and enjoy!  Mix and match to create new exciting flavors.

Nutritional Information

Serving Size - 12 oz
Calories - 199 cal
Carbs - 45 gm
Protein - 4 gm
Fat - 1 gm
Cholesterol - 4 mg
Sodium - 49 mg
Fiber/Dtry - 3 mg
Calcium - 118 mg

8 oz vanilla ice cream

16 oz flavored gelatin

16 oz low fat plain yogurt

1/4 cup low fat milk

Instructions

Place all ingredients in a blender and process until smooth. 

Pour into individual serving cups and cover with lids.

Label and date!

Nutritional Information

Serving Size - 4 oz
Calories - 103 cal
Carbs - 15 gm
Protein - 4 gm
Fat - 3 gm
Cholesterol - 13 mg
Sodium - 72 mg
Fiber/Dtry - 0 gm
Calcium - 120 mg

3 tbsp olive oil

8 oz diced onions

1 tbsp garlic

1/2 tbsp sage

5 cups chicken broth

1 1/2 pounds sweet potato

1 cup canned pumpkin

1 tbsp brown sugar

1 tsp ginger

1 tsp allspice

1/2 tsp salt and pepper

1/4 oz green onions

Instructions

In a large stockpot heat olive oil on medium-high heat.  Add onions, garlic, and sage.  Saute until onions are translucent.  Deglaze with Chicken broth and bring to a quick boil.  Add sweet potato and pumpkin then reduce heat.  Cover and simmer until sweet potatoes are fork tender.  Reduce liquid by one third.  Add spices.  Taste and adjust seasoning.  Blend with immersion blender until smooth.  Garnish with green onions. 

Nutritional Information

Serving Size - 6 oz
Calories - 145 cal
Carbs - 25 gm
Protein - 2 gm
Fat - 5 gm
Cholesterol - 1 mg
Sodium - 481 mg
Fiber/Dtry - 4 gm
Calcium - 31 mg

2 cups basmati rice

Grated zest of 2 lemons, divided

8 whole green cardamon pods, lightly cracked open

1 stick of cinnamon

1 tsp coarse salt

Instructions

Rinse rice in a sieve under cool running water.  Transfer to a medium saucepan with 3 1/2 cups water.  Add the zest of 1 lemon, cardamon, salt, and cinnamon.  Cover; bring to a boil.  Reduce to a simmer.  Cook covered, until water evaporates, about 10 minutes.

Turn off the heat and let stand, covered 5 minutes. Use a fork to fluff the rice and transfer to a serving platter, remove cardamon and cinnamon, if desired, and sprinkle with remaining lemon zest. 

Nutritional Information

Serving Size - 3/4 cup
Calories - 168 kcal
Carbs - 37.7 g
Protein - 4.4 g
Fat - 1.6 g
Cholesterol - 0 mg
Sodium - 286 mg
Fiber/Dtry - 3.5 g

1 tsp black mustard seeds

1 1/2 tbsp whole coriander seeds

2 tsp whole cumin seeds

1 tbsp coarse salt

1 tsp ground turmeric

1/2 tsp whole black peppercorns, slightly crushed

1 side of salmon (about 2 3/4 pounds), pin bones removed, skin on

1 tbsp vegetable oil, plus more for grill or grill pan

10 fresh hot chiles for the platter

6 limes, cut into wedges, for the platter

Tamarind-Date Chutney (See recipe on list)

Instructions

Place the mustard seeds in a small, dry heavy skillet.  Place skillet over medium heat, moving skillet to keep seeds from burning, until seeds are toasted, about 5 minutes.  Transfer mustard seeds to a small bowl.  Place coriander and cumin seeds in the skillet.  Toast over medium heat, shaking skillet to move the seeds, until they are aromatic, 3 minutes.  Transfer mixture to the bowl with the mustard seeds; stir in the salt, turmeric, and peppercorns.

Place the salmon on a clean work surface.  Rub skin side with 1 tbsp oil, and turn salmon over.  Use your fingers to spread the spice rub all over the flesh side of the salmon.  (If the salmon is chilled, let sit 10 to 15 minutes at room temperature for even cooking).  Rub grill very well with the oil; heat until very hot.  Grill the salmon flesh-side down, until flesh turns opaque about halfway up the fish, 5 to 10 minutes.  Use two large spatulas to turn over the fish.  Cook just until fish is opaque throughout and still very moist, 5 to 15 minutes more.  Transfer to a platter; garnish with fresh chiles and lime wedges.  Serve with tamarind-date chutney.

Nutritional Information

Serving Size - 5 oz fillet
Calories - 327 kcal
Carbs - 7.5 g
Protein - 41 g
Fat - 15 g
Cholesterol - 111 mg
Sodium - 330 mg
Fiber/Dtry - 12.5 g

3 tbsp unsalted butter

1/2 cup dark brown sugar

1/4 cup tropical fruit nectar

1 tbsp dark rum

1 tbsp minced crystallized ginger (~1 oz)

1/8 tsp freshly grated nutmeg

1 cup diced peeled pineapple

1 banana, peeled, sliced (mediium)

1 cup diced peeled mango ( 1 fruit)

1/2 cup each Bryers 98% fat free or light Vanilla ice cream

1 oz shredded coconut-unsweetened

Instructions

Melt butter in a heavy large skillet over mediuim heat.  Add brown sugar, nectar and rum; stir until sugar dissolves.  Increase heat and boil until syrupy, about 4 minutes.  Mix in giner and nutmeg.  Add pineapple, banana and mango and saute just until warmed through, about 1 minute.  Let cool a few minutes.

Scoop 1/2 cup ice cream into bowls.  Spoon 1/3 cup of warm sauce and fruit over ice cream, sprinkle coconut on top, and serve immediately.

Nutritional Information

Serving Size - 1/3 cup warm sauce a
Calories - 228 kcal
Carbs - 38 g
Protein - 2 g
Fat - 7.7 g
Cholesterol - 14 mg
Sodium - 44 mg
Fiber/Dtry - 3.4 g

2 tsp whole cumin seeds

18 large (4 ounces) dried dates, pitted, chopped

3 tbsp tamarind concentrate (approx 6 oz)

1/2 inch ginger, sliced

Pinch of cayenne pepper, or more to taste

1/2 tsp coarse salt, or more to taste

Boiling water

Instructions

Place the cumin seeds in a small, dry skillet over medium heat.  Shake the skillet gently to move the seeds as they toast so they don't burn; continue until aromatic, about 5 minutes.  Transfer seeds to a spice grinder, and grind to a fine powder. 

Place the dates in the bowl of a food processor; process until finely chopped.  Remove and discard any seeds to make 3 tablespoons tamarind concentrate.  Add concentrate, ginger, and ground cumin to food processor.  Add 2/3 cup plus 2 tablespoons boiling water, or enough to make the mixture a spreadable consistency.  Porcess until smooth.  Add the cayenne and salt; adjust to taste.  Chutney may be made up to 3 days ahead and kept, refrigerated, in an airtight container. 

Nutritional Information

Serving Size - 2 oz
Calories - 70 kcal
Carbs - 14 g
Protein - 0.6 g
Fat - 0 g
Cholesterol - 0 mg
Sodium - 144 mg
Fiber/Dtry - 1.6 g

1 1/2 pound (about 5 large) carrots, cut into 1-inch matchsticks to yield 5 cups

1 small carrot, cut into long thin strips for garnish

1 quart (4 cups) plain, low fat yogurt

3 tbsp freshly squeezed lemon juice

2 tbsp vegetable oil

2 tsp black or brown whole cumin seeds

1 tbsp whole fennel seeds

1/4 tsp coarse salt

 16 mint leaves - for garnish

Instructions

Combine 5 cups carrots, yogurt, and lemon juice in a medium bowl.  Heat the oil in a very small skillet over medium-high heat until very hot. Add the cumin and fennel seeds, and let fry until they pop, about 5 seconds. Immediately pour the oil and seeds over the carrot mixture.  Stir to combine. 

Salt to taste; add mint.  Toss.  Garnish with mint leaves and carrot strips and serve. 

Nutritional Information

Serving Size - 3/4 cup
Calories - 132 kcal
Carbs - 17.7 g
Protein - 12.1 g
Fat - 4.9 g
Cholesterol - 5 mg
Sodium - 189 mg
Fiber/Dtry - 4.6 g

Pesto:

1 bunch fresh basil

1 clove garlic

1/4 cup pine nuts

1/4 cup olive oil

Cream:

1.5 quart heavy cream

1/2 cup water

1/4 cup starch (potato or corn)

Gnocchi:

1 pound red potatoes (leftover mashed potatoes are great for this)

3/4 cup unbleached flour

1 large egg

1 cup spinach (optional)

2 tsp sea salt

1/2 tsp baking powder

Instructions

In a double boiler heat heavy cream until 180 degrees.  Mix together starch and water in bowl, slowly whisk starch "slurry" into cream and stir until thickened.

First when making pesto in a food processor combine garlic, pine nuts and half of the amount of oil. about 2 tablespoons.  Blend until well chopped but not paste.  Remove stem of fresh basil and combine in food processor.  While processing, drizzle in remainder of oil, combine pesto with thickened cream.

For gnocchi, the potatoes need to be peeled and boiled until soft.  Set aside and cool in refrigerator.  When cool, mash potatoes in mixing bowl until smooth and make a well or indent in the middle of potatoes.  Crack egg into center of well and sprinkle flour, baking powder, sea salt, and finely chopped spinach (optional).  Knead well until dough is formable and workable to touch.  Roll out dough into a dowel (snake) shape and cut into about 1/4 to 1/2 inch pieces and boil until gnocchi float, about a minute.

Chef Showcase LifeSource Natural Foods

Nutritional Information

Serving Size - 1/2 cup
Calories - 560 cal
Carbs - 37.5 g
Protein - 6.7 g
Fat - 43 g
Cholesterol - 144 mg
Sodium - 867 mg
Fiber/Dtry - 2.2 g

4 cups water

1 tsp ground turmeric

1 Tbsp fresh ginger minced

Sweetener of choice:  2 Tbsp honey, sugar, or non-nutritive sweetener

1 tsp ground fresh ginger

Instructions

Bring four cups of water to a boil.

Add one teaspoon of ground termeric and ginger.

Reduce to a simmer for 10 minutes.

Strain the tea through a fine sieve into a cup, add honey and/or lemon to taste.  

Serve warm or iced, if you prefer.

Turmeric has been touted to increase longevity, decrease risk for Alzheimer's disease, fight cancer and inflammation.  It can be used in cooking to add flavor and color and also makes a wonderful and warming tea. 

Nutritional Information

Serving Size - 1 cup
Calories - 32 cal

1 pound extra firm tofu

2 Tbsp canola oil

1/2 tsp dill weed

1/4 tsp each basil, powdered thyme, ground cumin, turmeric

1/2 tsp curry powder

1/2 tsp garlic powder

1 Tbsp soy sauce

1-2 Tbsp nutritional yeast

Instructions

Drain tofu overnight in colander (this is not essential but will firm tofu and speed cooking).  Cut tofu into small cubes.  Saute tofu in oil over medium heat for 5 minutes, turning with spatula.  Add turmeric and stir until tofu is yellow all over.  Add remaining spices and garlic and stir well.  Add soy sauce, stirring constantly.  Finally, add nutritional yeast and mix well until golden brown.  Serve hot or cold.  Use firm tofu if serving as a spread. 

This herbed tofu dish uses a blend of delicious herbs that is sure to please.  Served with a whole grain side starch, on a tortilla or as a spread it is as versatile as it is delicious.  The use of nutritional yeast in this recipe gives it a B vitamin boost.  Enjoy! 

Nutritional Information

Serving Size - 1/2 cup
Calories - 190.8 cal
Carbs - 4.9 g
Protein - 14.3 g
Fat - 14.3 g
Sodium - 238.7 mg
Fiber/Dtry - 1.6 g

2 1/4 cup water

3 1/2 cup whole wheat flour

About 2 Tbsp yeast

2 Tbsp Oil (Olive or other)

2 tsp salt

Instructions

Mix Day One: 

2 tsp yeast

1 cup water

1 cup whole wheat flour

Mix day two:

1 Tbsp yeast

1 1/4 cup water

1 cup whole wheat flour

Let sit for 1/2 hour, add day one starter, mix remaining:

2 Tbsp oil (olive or other)

1 1/2 cup whole wheat flour

2 tsp salt

Let dough rest, every 1/2 hour stretch and fold dough 5 or 6 turns.  Do this over 1 -2 hours.  This will make 2 pounds of dough.

Form dough into desired shapes, rise a last time, pre-heat oven, typically at 350 degrees.  Temperature depends on what you are baking.

If making a loaf of bread or 1/2 sheet pan Focaccia double the batch.  Pan bread will take up to 40 minutes; Focaccia in a baking sheet will take approximately 20 minutes at 350 degrees.  If making pizza, heat oven at 400 to 425 degrees, top with ingredients, bake on stone for approximately 10 minutes.  Pita bread 425 degree, is baked until the bread puffs up. 

Nutritional Information

Serving Size - 2 oz
Calories - 104.7 cal
Protein - 3.6 g
Fat - 2.2 g
Sodium - 291.0 g
Fiber/Dtry - 3.3 g

1/2 cup reduced-fat mayonnaise

2 Tbsp apple-cider vinegar

2 Tbsp sugar

1/2 medium head red cabbage, shredded

2 cups shredded carrots

2 medium Granny Smith apples, cored and cut into matchsticks strips

1/3 cup golden raisins

Instructions

Stir the mayonnaise, vinegar and sugar together in a large bowl until well mixed.

Stir in the cabbage, carrots, apples, and raisins.  Let stand 15 minutes before serving.

Serve at once or cover with plastic wrap and refrigerate until ready to serve, up to 2 hours.

Nutritional Information

Serving Size - 2/3 cup
Calories - 144 cal
Carbs - 30 g
Protein - 2 g
Fat - 3 g
Cholesterol - 0
Sodium - 213 mg
Fiber/Dtry - 4 g
Calcium - 52 mg

1 spray cooking spray

1 medium onion, diced

1 Tbsp thyme, fresh, chopped

4 oz lean corned beef, diced (about 1 cup)

10 oz frozen corn kernels

45 fl oz canned cream of potato soup, made with fat free milk

1/8 tsp black pepper, or to taste

Instructions

Coat a large soup pot with cooking spray and set over medium heat.  Add onion and saute until soft, about 5 minutes.

Stir in thyme, corned beef and corn, cook, stirring for 2 to 3 minutes more.

Stir in potato soup and bring to a simmer.  Let simmer for 5 minutes and season to taste with pepper.  Yields about 1 heaping cup per serving.

NOTE:  Fennel seed, which tastes faintly of caraway seed and licorice, is a wonderful complement to corned beef.  Give it a try in this recipe by adding 1/2 tsp of fennel seed with potato soup and reduce the thyme to 1/2 tablespoon. 

Weight Watchers 4 points

Nutritional Information

Serving Size - 1 1/4 cup
Calories - 174.7 cal
Carbs - 23.5 g
Protein - 10.9 g
Fat - 5 g
Cholesterol - 29.9 mg
Sodium - 712.1 mg
Fiber/Dtry - 1.7 gm

1 pound lean beef round

1/8 tsp table salt, or to taste

1/8 tsp black pepper, or to taste

1 Tbsp yellow mustard seed

1/2 tsp ground cinnamon

1/2 tsp ground ginger

8 small uncooked red potatoes, halved

1 medium head green cabbage, coarsely shredded

1/2 tsp ground allspice

1/2 tsp black pepper

1/2 tsp coriander seeds

2 pieces bay leaf

16 baby carrots

Instructions

Coat beef all over with salt and pepper and place iin a large stockpot; pour enough water into pot to cover beef.  Add seasonings and bay leaves and stir to coat meat; set pot over high heat.  Bring to a boil; reduce heat to medium-low and cover and simmer for 40 minutes.

Add potatoes, carrots and cabbage and increase heat to medium-high; return to a boil.  Partially cover pot and boil, until vegetables and beef are fork-tender, about 10 minutes more.  Drain water from meat and vegetables, reserving 1 cup of liquid; discard bay leaves.

Thinly slice meat against the grain and serve with vegetables.  Pour some reserved cooking liquid over each serving.  Yields about 3 ounces of meat, 1 1/2 cups of vegetables and 1/4 cup of cooking liquid per serving.

Weight Watchers 4 points

Nutritional Information

Serving Size - 3 oz meat, 1/2 cup v
Calories - 346.5 cal
Carbs - 41.3 g
Protein - 33.1 g
Fat - 6.4 g
Cholesterol - 64.6 mg
Sodium - 181.5 mg
Fiber/Dtry - 9.3 g

2 slices raisin bread, crusts removed

2 tsp spreadable fruit

2/3 cup nonfat dry milk

2 cups water, boiling

2 large eggs

1/2 tsp vanilla extract

1 Tbsp sugar

1/8 tsp ground cinnamon, or to taste

1/8 tsp ground nutmeg, or to taste

Instructions

Preheat oven to 350 F.  Coat a 4 cup capacity ovenproof baking dish with cooking spray.

Spread bread with jelly and cut into squares.  Layer into dish.

Combine milk powder, boiling water, eggs, sugar and vanilla extract.  Pour over bread and sprinkle with cinnamon and nutmeg.

Place baking dish in a larger baking dish.  Fill larger baking dish with boiling water, halfway up the side of the bread pudding dish.

Bake for 1 hour or until set.  Brown under broiler if desired.  Serve hot.

Nutritional Information

Serving Size - 1/2 cup
Calories - 110.6 cal
Carbs - 14.9 g
Protein - 5.5 g
Fat - 3.1 g
Cholesterol - 106.3 mg
Sodium - 106.2 mg
Fiber/Dtry - 0.6 g

Four pears, peeled, halved with the center scooped out

4 cups red wine

2 cups water

2 cups sugar

Instructions

Combine the wine, water and sugar in a pot and bring to a boil.

Reduce to poaching tempertaure (180 degrees) and place the pears in the liquid.

Cook until the pears are tender.

Place on a plate and fill the center with a scoop of the kiwi sorbet (recipe follows).

Ingredients for Kiwi Sorbet:

2 pounds peeled and pureed fresh kiwi

3/4 cup sugar

Instructions for Kiwi Sorbet:

Add the fruit puree and sugar to an ice cream maker and spin until frozen.

Remove and reserve.

Nutritional Information

Serving Size - 1/2 pear with sorbet
Calories - 142.9 cal
Carbs - 36.9 g
Protein - 0.6 g
Fat - 0.2 g
Cholesterol - 0 mg
Sodium - 6 mg
Fiber/Dtry - 2.7 g

1 cup each diced: onion, red bell pepper, zucchini, eggplant, tomato

1 oz balsamic vinegar

1 tsp chopped garlic

1 tsp chopped herbs (thyme and parsley)

Kosher salt and cracked black pepper

Canola oil for sauteing

Instructions

In separate pans saute the onion, pepper, zucchini and eggplant in canola oil.

Combine the cooked vegetables in a mixing bowl with the tomato, garlilc, herbs and vinegar. 

Mix well and season with salt and pepper.

Nutritional Information

Serving Size - 1/2 cup
Calories - 45 cal
Carbs - 6.5 g
Protein - 1.0 g
Fat - 2 g
Cholesterol - 0 mg
Sodium - 75.5 mg
Fiber/Dtry - 1.7 g

2 cups apple juice

3/4 cup Splenda

1 cinnamon stick

1 pound (2 medium size) Bosc pears-peeled, cored and cut into 3/4 inch pieces

1 (12 ounce) bag of cranberries

Instructions

In a heavy medium saucepan, combine the apple juice with the Splenda and cinnamon stick and bring to a boil, stirring to dissolve the sugar.

Add the pears and cook over moderate heat, stirring occasionally, until tender, about 20 minutes.

Add cranberries and bring to a simmer. Cook until the compote is thick, about 20 minutes.

Discard the cinnamon stick before serving.

Make Ahead - the pear compote can be refrigerated in an airtight container for up to 2 weeks. 

Nutritional Information

Serving Size - 1/3 cup
Calories - 67 kcal
Carbs - 17 gm
Protein - 0 gm
Fat - 0 gm
Fiber/Dtry - 3 gm

14 ounces whole blanched almonds, toasted

1 1/2 cups (6 ounces) all-purpose bleached flour

a generous 1 1/2 Tbsp shredded lemon zest

2 generous teaspoons shredded orange zest

1 tsp baking powder

1/2 tsp salt

Pinch freshly ground black pepper

2 large eggs

2 large egg whites

2 1/2 Tbsp clear corn syrup

3/4 sugar

2 tso vanilla extract

Instructions

In a food processor fitted with the steel blade, combine two-thirds of the almonds, the zests and half the flour and process until almonds are coarsely ground (like coarse sand).  Chop the remaining nuts by hand into very large pieces.  Turn the nuts, the flour-almond mixture, the remaining flour, and baking powder into a bowl and stir until well combined.

Preheat oven to 300 F.  Butter and flour a cookie sheet.  Combine the salt, pepper, eggs, egg whites, corn syrup, sugar, and vanilla in the processor and process 5 seconds.  Add the dry ingredients and pulse a few seconds (only long enough to blend).  Dough will be a dense batter; do not over mix.

Using a rubber spatula and pastry scraper to help you, spread the batter on the baking sheet, shaping it into two 16-inch-long loaves about 3 inches wide and 1 inch high, and spacing them about 3 inches apart.  Bake for 25 minutes.  Remove from oven and increase the heat to 325 F.  Cool the biscotti 10 minutes then slice crossways into 1/2 inch thick slices, turning the slices on their side on the baking sheet.  Bake 12 minutes, turn the slices over and bake another 15 minutes.  Remove the biscotti from the oven and cool completely on a rack.  They are best eaten the second day and later. 

Nutritional Information

Serving Size - 1 cookie
Calories - 98 kcal
Carbs - 10 g
Protein - 3 g
Fat - 5 g
Cholesterol - 10 mg
Sodium - 50 mg
Fiber/Dtry - 1 g

2 tilapia fillets

2 sheets vegetable parchment paper

Olive oil spray

1/2 tsp Dijon Mustard

1 clove garlic, minced

1/2 tsp Tarragon, dried

1/2 tsp chives, dried

pinch Sea Salt crystals

Instructions

Preheat oven to 425 degrees.

Wash fillets and pat dry.  Take a piece of parchment paper, fold in half and place open on a baking sheet.  Spray lightly with Olive oil.  Place a fillet on half.  Repeat the process with the other fillet.

Spread half the dijon mustard on top of each fillet, sprinkle garlic, tarragon, chives, and sea salt crystal on the fillets.

Now close the parchment.  Fold it up and around the fish, crimping along the edge (like you would fold a stuffed crust).  Check to make sure it sealed by looking to see if it unfolded - if so, press harder to seal well. 

Place cookie sheet in the oven and cook for 10 minutes per inch or until the parchment is golden brown.  Place the packets directly on serving plates and open carefully as they've been steaming inside.

Nutritional Information

Serving Size - 1 fillet, 3 oz. lean
Calories - 112 kcal
Carbs - 1 g
Protein - 22 g
Fat - 2 g
Cholesterol - 55 mg
Sodium - 167 mg
Fiber/Dtry - 0 g

2 cups whole wheat flour

1 1/2 cups wheat bran

3/4 tsp salt

1 1/4 tsp baking soda

2 Tbsp raw natural cane sugar OR brown sugar

2 cups whole milk yogurt

1 egg, lightly beaten

1/2 cup sugar free maple syrup

2 Tbsp melted butter

1/2 cup of add-ins of your choice - raisins, chopped dried fruit (optional)

1/2 cup crushed pecans, walnuts, almonds or hazelnuts

Instructions

Preheat oven to 425 F. Degrees, racks in the middle.

In a medium bowl, combine the flour, wheat bran, salt, baking soda and sugar. 

Beat together the yogurt, egg, honey and butter in a second larger bowl.  Add the dry ingredients and fold in until eveything comes together.  Fold in any optional add-ins, raisins, nuts, and the like.  Resist over mixing.

Either grease a mini-muffin tin with butter or line the tin with small muffin papers.  Fill each 3/4 full.  Bake 10-12 minutes, until muffins are golden on top and cooked through.  You can also make larger muffins in a standard size muffin pan with this batter; you just need to bake them about 5 minutes longer. 

Makes about two dozen tiny bran muffins or one dozen larger ones. 

Nutritional Information

Serving Size - 1 mini muffin 1 car
Calories - 85 kcal
Carbs - 13 g
Protein - 3 g
Fat - 2 g
Cholesterol - 15 mg
Sodium - 150 mg
Fiber/Dtry - 3 g

For cider vinegar sauce:

1 Tbsp butter

3/4 cup sliced shallots

1/4 cup sugar

1/4 cider vinegar

2 1/2 cups chicken stock or canned low-salt broth

1 1/2 cups beef stock or canned broth

For Chicken:

1/2 cup dried apricots, sliced

1/4 cup raisins

1 Tbsp olive oil

1 Tbsp unsalted butter

5 mushrooms, chopped

1 cup chopped seeded peeled tomatoes

1 10- ounce package ready-to-use spinach, stemmed

6 boneless chicken breast halves with skin

kitchen string

Instructions

Make Sauce:

Melt butter in heavy medium saucepan over medium-low heat.  Add shallots; saute until beginning to brown, about 10 minutes.  Add sugar.  Saute until shallots are golden brown, about 10 minutes.  Increase heat to medium-high.  Add vinegar: boil 2 minutes.  Add broth stocks; boil until liquid is reduced to 1 1/2 cups, about 25 minutes.  Strain.

Make Chicken:

Soak dried fruit in hot water to cover for 15 minutes.  Drain.  

Melt 1 tablespoon butter in heavy medium skillet over medium-high heat.  Add mushrooms and saute until tender, about 4 minutes.  Add tomatoes and saute until almost all liquid evaporates, about 4 minutes.  Stir in fruit and saute 2 minutes.  Season with salt and pepper.

Steam spinach until just wilted, about 2 minutes.  Cool.

Using sharp knife, cut horizontal slit 3/4 of the way through each chicken breast.  Open as for book. Sprinkle with salt and pepper.  Place thin layer of spinach over half of each breast.  Top spinach with 2 tablespoons fruit mixture.  Close breasts over filling.  Tie with kitchen string.  (Sauce and chicken can be made 1 day ahead; chill.)

Preheat oven to 425 F.  Melt 1 tablespoon olive oil in large skillet over medium-high heat.  Sprinkle chicken with salt and pepper; brown in skillet, about 4 minutes per side.  Transfer to baking sheet.  Bake until chicken is cooked through, about 15 minutes.

Bring sauce to simmer.  Remove from heat.  Gradually add 2 tablespoons butter, whisking just until melted.  Remove string from chicken.  Cut each breast crosswise into 5 slices.  Serve with sauce. 

Nutritional Information

Serving Size - 3-4 oz. chicken brea
Calories - 298 kcal
Carbs - 28 g
Protein - 29 g
Fat - 8 g
Cholesterol - 73 mg
Sodium - 298 mg
Fiber/Dtry - 3 g

1 1/4 cup all purpose flour

1/2 cup flaxseed meal, dry

1/3 cup light brown sugar

2 tsp baking powder

1/2 tsp salt

2 tbsp vegetable oil

1 large egg, beaten

1 tsp vanilla

1 apple cored and grated

1/4 cup dried craisins

Instructions

Mix dry ingredients in a bowl.  Add the remaining ingredients and stir until just mixed.  Bake at 350 degrees for 15 minutes.

Nutritional Information

Serving Size - 1 muffin 2 oz
Calories - 135 kcal
Carbs - 21 gm
Protein - 3 gm
Fat - 15 g
Cholesterol - 18mg
Sodium - 197 mg
Fiber/Dtry - 2 mg
Calcium - 91 mg

2 cups wild rice medley

1 tsp olive oil

4 button mushrooms, small diced

1 clove garlic, minced

2 tsp onion, diced small

4 cups mushroom broth

Instructions

Heat oil in saucepan, add onion and cook until translucent, add mushrooms and garlic, cook until mushrooms weep out their juice.  Add rice and broth.  Stir well, cover and bring to a boil.  Reduce heat to a simmer and cook until rice is tender but not mushy - approx 40 minutes. 

Nutritional Information

Serving Size - 1/2 cup
Calories - 120 kcal
Carbs - 24 g
Protein - 4 g
Fat - 0.4 g
Cholesterol - 0 mg
Sodium - 177 mg
Fiber/Dtry - 1.5 g

1 sheet frozen puff pastry (from 17.3 oz package) thawed

6 tbsp sugar

1 tsp all-purpose flour

1 tsp grated lemon zest

1/2 tsp chopped fresh rosemary (optional)

4 Golden Delicious apples, peeled, cored and halved. Cut crosswise into 1/4 inch slices

Instructions

Preheat oven to 400 F.  Line large baking sheet with parchment paper. 

Unfold puff pastry onto lightly floured surface. With floured rolling pin, roll pastry into 10 x 14 inch rectangle. Place on prepared baking sheet and refrigerate 10 minutes.

Stir together 1 tablespoon of the sugar and the flour in small bowl.  Stir together remaining 5 tablespoons of sugar, the lemon zest, and chopped rosemary (if using) in another bowl.

Sprinkle flour mixture over pastry to 1/2 inch from edge.  Arrange apple slices on pastry in 4 rows, starting at short side and overlapping slices.  Sprinkle apples with sugar mixture. 

Bake until pastry is browned and apples are tender, about 40 minutes.  Loosen tart from parchment with spatula and slide onto wire rack to cool.  Sprinkle with chopped rosemary (if using).

Nutritional Information

Serving Size - 1/12th of tart
Calories - 90 kcal
Carbs - 13 g
Protein - 1 g
Fat - 1 g
Cholesterol - 0 mg
Sodium - 17 mg
Fiber/Dtry - 2 g

1 pound fresh thin asparagus, trimmed

1/2 tsp olive oil

1/2 tsp salt

1/4 tsp black pepper

4 (6 0z) salmon fillets

2 tbsp chopped fresh flat leaf parsley

1 tbsp grated orange zest

2 tsp lemon zest

2 tsp chopped fresh tarragon

1 garlic clove minced

Instructions

Preheat oven to 450 F.  Spray laarge rimmed baking sheet with nonstick spray.

Combine asparagus, oil, 1/4 tsp of the salt and 1/8 tsp of the pepper in a large bowl; toss to coat.  Spread asparagus in a single layer on one side of prepared baking sheet.  Sprinnkle salmon with remaining salt and pepper. Place salmon on the other side of baking sheet.  Roast, turning asparagus once, until asparagus are crisp and tender and salmon is opaque in the center.  10-12 minutes.

Meanwhile, to make Gremolata, stir together parsley, orange zest, lemon zest, tarragon, and garlic in a small bowl.  Divide salmon and asparagus onto 4 serving plates; sprinkle salmon evenly with gremolata.  Serve with lemon wedges.

Nutritional Information

Serving Size - 1 salmon fillet with
Calories - 308 kcal
Carbs - 5 g
Protein - 41 g
Fat - 13 g
Cholesterol - 107 mg
Sodium - 379 mg
Fiber/Dtry - 3 g

2 tbsp dried Currants

5 tbsp balsamic vinegar

1 tbsp rice vinegar

1 tbsp honey

1 tbsp olive oil

2 bunches kale (approx 1 pound) center ribs and stems removed, leaves thinly slices crosswise (ribbons)

2 tbsp pine nuts, lightly toasted

Instructions

Place currants and balsamic vinegar in small bowl and let soak overnight, or in the a.m., before leaving for work, for dinner in the evening.  Drain currants RESERVING 2 tbsp of the balsamic for the dressing.  In large bowl, whisk Balsamic vinegar, rice vinegar, honey, oil and salt.  Add kale, Currants, and pine nuts.  Toss to coat.  Let marinate at least 20 minutes at room temperature, tossing occasionally.  This recipe can be made up to 1 hour ahead and it just continues to expand in flavor.

Nutritional Information

Serving Size - 1/2 cup 1/2 carb ser
Calories - 70 kcal
Carbs - 9 g
Protein - 1g
Fat - 3 g
Cholesterol - 0 mg
Sodium - 15 mg
Fiber/Dtry - 1 g

1/2 cup packaged sun-dried tomatoes (not in oil)

1/2 cup light mayonnaise

2 tbsp prepared pesto

1 tbsp lemon juice

4 (8 inch) whole wheat flour tortillas

1/2 lb sliced turkey breast

1 red bell pepper

Green leaf lettuce, 4-6 leaves

Instructions

Place the sun-dried tomatoes in a heat-proof bowl and pour boiling water over them to cover, let stand 10 minutes.

Meanwhile, wash the lettuce and slice the bell pepper into very thin strips.  Next, mix together the light mayo, pesto, and lemon juice.  Spread one side of each tortilla with this mixture.

Drain the tomatoes and chop into small pieces.  Evenly divide the turkey amony the 4 tortillas.  Layer sliced red bell peppers on top.  cover with lettuce leaves.

Fold over ends and roll sandwiches up.  Wrap in foil until ready to eat (these travel well for lunch).

Recipe adapted from Diabetes Forecast magazine, June 2002.

Nutritional Information

Serving Size - 1 wrap 2 carb servin
Calories - 315 kcal
Carbs - 30 g
Protein - 18 g
Fat - 8 g
Cholesterol - 25 mg
Sodium - 480 mg
Fiber/Dtry - 3 g

1 cup quinoa

2 tsp canola oil

1 medium onion, chopped

1, 4 oz can chopped green chilies

2 cloves garlic, finely minced

1 14 oz can of reduced sodium vegetable broth

1/4 cup toasted pumpkin seeds (pepitas)

3/4 cup cilantro chopped

1/2 cup chopped scallion

2 tbsp lime juice

1/4 tsp salt

Instructions

Toast quinoa in a large skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3-5 minutes.  Transfer to a fine sieve and rinse thoroughly.

Heat oil in a large saucepan over medium heat.  Add onion and cook, stirring often, until softened, 2-3 minutes.  Add chilies and garlic; cook, stirring for 30 seconds. Add the quinoa and broth; bring to a simmer.  Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20-25 minutes.

Add pumpkim seeds, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork. 

Nutritional Information

Serving Size - 2/3 cup
Calories - 180 kcal
Carbs - 27 g
Protein - 7 g
Fat - 6 g
Cholesterol - 0 mg
Sodium - 196 mg
Fiber/Dtry - 3 g

3 cups romaine lettuce hearts, torn into bite sized pieces

1/2 cup radicchio, torn into small pieces

1/2 cup hearts of palm, sliced 1/2 inch thick

1 tsp sesame seeds

2 tsp sugar

2 tbsp white wine vinegar

3/4 fl oz mirin, about 4 teaspoons

1/8 tsp table salt

1/4 tsp sesame oil

1/2 tsp vegetable oil

Instructions

On a platter arrange romaine lettuce.  Mound radicchio in a heart shape in the center.  Sprinkle hearts of palm over lettuce.  Scatter sesame seeds over all.

In a cupstir together sugar, vinegar, mirin, salt, sesame oil and vegetable oil.  Drizzle over greens. 

Yields 4 cups.

Nutritional Information

Serving Size - 2 cups
Calories - 103 kcal
Carbs - 16 g
Protein - 3 g
Fat - 3 g
Cholesterol - 0 mg
Sodium - 370 mg
Fiber/Dtry - 3 g

6 cups water

2 cups steel-cut oats (such as McCann's)

1/2 cup dried Bing or other sweet cherries, coarsely chopped

1/4 tsp salt

1/4 cup chopped hazelnuts, toasted and divided

1/4 tsp ground cinnamon

2 tbsp toasted hazelnut oil

5 tbsp Splenda brown sugar blend, divided or preferred sweetener

Instructions

Combine the first 4 ingredients in a medium saucepan: bring to a boil.

Reduce heat, and simmer 20 minutes or until desired consistency, stirring occasionally.

Remove from heat.  Stir in 3 tablespoons brown sugar blend, 1 tablespoon nuts, and cinnamon.

To serve sprinkle with 1 teaspoon brown sugar blend, teaspoon of nuts, and a drizzle of hazelnut oil.

Nutritional Information

Serving Size - 1 cup
Calories - 210 kcal
Carbs - 37 g
Protein - 7 g
Fat - 6 g
Cholesterol - 0 mg
Sodium - 80 mg
Fiber/Dtry - 5 g

1 cup skim milk

1 low fat vanilla yogurt

1/2 - 1 cup frozen berry (Blueberry or Mixed berry for class)

1/2 frozen banana

Instructions

In Blender combine milk, fruit and yogurt.  Blend until smooth and creamy!

Nutritional Information

Serving Size - 8 oz.
Calories - 190 cal
Carbs - 36 gm
Protein - 9 gm
Fat - 2 gm
Cholesterol - 9 mg
Sodium - 120 mg
Fiber/Dtry - 2 gm
Calcium - 300 mg

1 1/2 cups water

1 cup quinoa

1 chopped red pepper

1 cup shelled edamame, defrosted if frozen

1/2 diced sweet onion

1/2 cup dried tart cherries

White Wine Vinaigrette Dressing

6 Tbsp extra-virgin olive oil

6 Tbsp white wine vinegar

1 Tbsp Dijon mustard

1 tsp honey

Salt and pepper to taste

1/2 cup sunflower seeds, shelled

Instructions

Bring water and 1/2 tsp salt to a boil in a heavy medium saucepan.

Meanwhile, wash quinoa in 3 changes of water in a bowl, then drain well in a fine-mesh sieve. 

Stir quinoa into boiling water and return to a boil, then simmer, covered, until quinoa is dry and water is absorbed, 20 to 30 minutes.  Remove from heat and let stand, covered, 5 minutes.  Transfer to a large bowl and cool, stirring occasionally.  Toss with red pepper, edamame, onion, and dried tart cherries. 

For white wine vinaigrette dressing, whisk together olive oil, white wine vinegar, Dijon mustard, and honey.  Add salt and pepper.  Mix 1/3 cup dressing (or more to taste) into salad and sprinkle with 1/2 cup shelled sunflower seeds.

Nutritional Information

Serving Size - 2/3 cup
Calories - 320 kcal
Carbs - 38 gm
Protein - 10 gm
Fat - 15 gm
Cholesterol - 0 mg
Sodium - 73 mg
Fiber/Dtry - 5 gm

3 Tbsp butter

5 shallots, sliced

1 pound mixed wild mushrooms (such as shiitake, portabella, oyster and crimini), sliced

3/4 cup tawny Port

3/4 cup canned beef broth

1 Tbsp vegetable oil

2 pounds flat iron steak, trimmed

1/4 cup whipping cream

2 Tbsp chopped fresh tarragon or 2 tsp dried chopped fresh Italian parsley

Instructions

Melt 2 Tbsp butter in large skillet over mediium-high heat.  Add shallots and saute until tender, about 5 minutes.  Add mushrooms and stir until beginning to soften, about 6 minutes.  Add Port and broth and boil until liquid is syrupy, about 10 minutes.  (Can be made 6 hours ahead.  Cover and chill.)

Melt remaining 1 Tbls butter with oil in heavy large skillet over high heat.  Sprinkle steaks with salt and pepper.  Add to Skillet and cook to desired doneness, about 3 minutes per side for medium-rare.  Transfer steaks to plates.

Bring mushrooms to simmer.  Add cream and tarragon and boil until sauce thickens, about 2 minutes.  Season with salt and pepper.  Spoon mushrooms over steaks.  Sprinkle with parsley and serve.

Nutritional Information

Serving Size - 4 oz
Calories - 344 kcal
Carbs - 5 gm
Protein - 38 gm
Fat - 16 gm
Cholesterol - 100 mg
Sodium - 175 mg
Fiber/Dtry - 0.5 gm

1 Tbsp extra virgin olive oil

1 pound chicken or turkey sausage hot or mild

1 medium onion, chopped

4 cloves garlic, minced

1/4 tsp crushed red pepper, or to taste (optional)

32 oz can diced tomatoes (no salt added)

4 cups reduced-sodium chicken broth

1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)

1 15-ounce can white beans, rinsed

1/2 cup couscous

1/2 cup parmesan or Romano cheese

Instructions

Brown chicken or turkey sausage in soup pot stirring as needed until cooked about 5 minutes.  Transfer to a plate.

Add oil to pot and heat, add onion stirring often, until just beginning to soften, 2 to 3 minutes.  Add garlic, and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds.  Add broth, increase heat to high and stir to scrape up any browned bits.  Add kale and sausage back to the pot.  Add tomatores and bring to a boil. 

Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 3 minutes.  Stir in beans, couscous, and cheese, simmer until the beans are heated through and kale is soft, about 5 minutes.

Nutritional Information

Serving Size - 1 2/3 cup
Calories - 184 kcal
Carbs - 13 gm
Protein - 14 gm
Fat - 9 gm
Cholesterol - 31 mg
Sodium - 320 mg
Fiber/Dtry - 2 gm

1 cup red lentils

5 cups water

1-2 large carrots peeled and chopped

1/2 tsp salt

1 15 oz. can diced tomatoes

2 Tbsp minced fresh ginger

1 Tbsp canola oil

2 cloves garlic, minced (2 tsp)

1 15 oz. can light, unsweetened coconut milk

1 tsp honey

1 Tbsp ground coriander

1 tsp ground cumin

1 tsp turmeric powder

1 small jalapeno, stemmed, seeded and minced

1/4 cup chopped cliantro

Instructions

Combine lentils, salt and 5 cups water in a large saucepan.  Cover, and bring to a boil.  Reduce heat, and simmer, partially covered, 20 to 25 minutes, or until lentils are tender.  Blend lentils with whisk for rustic texture, or puree in food processor for creamier feel.

Puree tomatoes and ginger in blender or food processor until smooth.  Set aside. 

Heat oil in large pot over medium heat.  Add garlic, and cook 30 seconds, or until just golden, stirring often.  Add tomato mixture, coconut milk, coriander, cumin, turmeric and jalapeno.  Simmer 15 minutes, stirring occasionally.

Combine lentils and tomato mixture, and simmer, partially covered, 20 minutes.   Season with salt, honey and pepper.  Sprinkle with cilantro, and serve. 

Nutritional Information

Serving Size - 1 1/4 cup
Calories - 116 kcal
Carbs - 16 gm
Protein - 6 gm
Fat - 3 gm
Cholesterol - 0 mg
Sodium - 306 mg
Fiber/Dtry - 5 gm

2 Tbsp butter

1 Tbsp oil

1 medium onion, coarsely chopped

8 - 10 scallions, chopped (reserve some of the green stems for garnish)

1 clove garlic, minced

2 stalks, celery, chopped

2 medium cauliflower, cored and coarsely chopped

1/2 tsp sea salt

1/2 tsp curry powder

1/8 tsp fresh ground black pepper

1/2 tsp dried thyme

1 tsp dried savory or marjoram

6 cups water

2 T white miso (preferable to vegetable bullion because it will not turn the soup dark)

1/8 tsp fresh ground nutmeg

Instructions

In heavy soup kettle, melt butter and oil.  Add onions, scallions, garlic, celery cauliflower and seasonings.  Stir well and cook, uncovered over medium heat for several minutes, stirring frequently.

Add the water and miso.  Bring to a boil.  Simmer, covered, over medium heat for 15 minutes or until cauliflower is tender.

Cool slightly and puree in small batches until smooth and creamy. 

Garnish with scallion slices.

Nutritional Information

Serving Size - 1 1/2 cup
Calories - 105 kcal
Carbs - 13 gm
Protein - 5 gm
Fat - 5 gm
Cholesterol - 0 mg
Sodium - 250 mg
Fiber/Dtry - 6 gm

2 Tbsp extra-virgin olive oil

1 large yellow onion, chopped

1 large yellow, red or orange bell pepper, chopped

5 cloves garlic, minced

2 tsp chili powder

1 1/2 tsp ground cumin

1 tsp dried oregano

1/4 tsp salt

1/2 tesp freshly ground pepper

2 15-ounce cans black beans, rinsed

1 14-ounce cans no-salt-added diced tomatores, undrained

1 cup frozen corn

1-2 tsp minced adobe chipotle peppers

2 cups vegetable broth - low sodium

2 tsp brown sugar

2 cups Cooked Wheat Berries

Instructions

Heat oil in a Dutch oven over medium-high heat.  Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes.  Add beans, corn, tomatoes, chipotle to taste, broth and brown sugar.  Bring to a boil over high heat, reduce heat, cover and simmer for 25 minutes.

Stir in cooked wheat berries and heat through, about 5 minutes more.  Remove from the heat.  Stir in lime juice.  Garnish each bowl with avocado and cilantro. 

Garnish with fresh chopped cliantro, avocado and a splash of fresh lime juice.

Nutritional Information

Serving Size - 1 1/2 cup with 1/6th
Calories - 345 kcal
Carbs - 53 gm
Protein - 15 gm
Fat - 11 gm
Cholesterol - 0 mg
Sodium - 480 mg
Fiber/Dtry - 14 gm

2 - 28 ounce cans peeled whole tomatoes, drained, halved, and seeded (preferably Muir Glen, Hunt's, Contadina, or Red Pack)

1/2 to 2/3 cup extra-virgin olive oil

14 large fresh basil leaves, torn

2-4 inch branches fresh rosemary

1/2 medium red onion, cut into 1/4 inch dice

5 large cloves garlic, coarsely chopped

Salt and freshly ground black pepper

Instructions

Preheat the oven to 300 degrees F.  Spread out the tomatores in a large shallow pan (a half-sheet pan is ideal) and sprinkle with the other ingredients, turning to coat them with the oil.  Bake 2 1/4 to 2 1/2 hours, basting and turning the tomatoes several times.  They're done when their color deepens to a dark scarlet and tehy taste mellow and very rich.  Don't let them brown, nor allow the garlic to brown--it'll turn bitter.

Transfer the tomatoes up to 4 days, or freeze up to 3 months.  Serve the tomatoes at room temperature, or tossed with hot pasta.

Nutritional Information

Serving Size - 3/4 cup
Calories - 162 kcal
Carbs - 10 gm
Protein - 2 gm
Fat - 14 gm
Cholesterol - 0 mg
Sodium - 270 mg
Fiber/Dtry - 2 gm

12 ounces firm yellow onions, preferable no more than 2 1/2 inches in diameter

1 1/4 cups Champagne vinegar or white wine vinegar

1 1/4 cups water

2 1/2 tbsp sugar

2 small bay leaves

1 small dried chili

a few whole black peppercorns

salt

Instructions

Peel and slice the onions into rings about 1/8 inch thick, discarding the end cuts; a mandoline will make this job very easy.  The slices will tend to fall into rings on their own, but you may need to separate the tight centers.  Discard any green sprouts or discolored rings.

Combine the remaining ingredients with a few pinches of salt in a small saucepan.  Bring to a simmer over medium-low heat, then turn the heat up to medium and add the onion rings.  Gently stir the onions as they return to the simmer.  Simmer for a little less than 1 minute.

Pour the hot onions and brine into a wide bowl or directly into jars.  The rings will turn glassy as they cool.  Cover and refrigerate.

Nutritional Information

Serving Size - 1 oz
Calories - 10 kcal
Carbs - 3 gm
Protein - 0 gm
Fat - 0 gm
Cholesterol - 0 gm
Sodium - 100 mg
Fiber/Dtry - 0 gm

8 1/2 inch thick slices chewy, crusty whole grain country bread

2 cloves garlic, split

About 1/4 cup robust extra-virgin olive oil

Several generous pinches of dried oregano

Salt

Pinch of hot red pepper flakes

1/2 pound cow's milk part skim ricotta, mozzarella, fresh goat cheese, or medium-aged sheep cheese

1/2 medium red onion, thinkly sliced into rings

About 1/2 cup mixed torn leaves fresh basil and Italian parsley (optional)

4 to 6 oven-roasted tomatoes

Instructions

Toast the bread over a wood fire, grill it on top of the stove, or toast it under the broiler.  Rub it with garlic (for milder garlic flavor, rub it on the bread before toasting), and moisten lightly with the olive oil.  Sprinkle each slice with a little oregano, salt, and red pepper flakes.  You could cut each slice into 3 or 4 pieces. 

Top each slice with a generous layer of cheese. Put several onion rings on the cheese.  Sprinkle with a few torn herb leaves and pieces of tomato.  Serve at room temperature. 

Nutritional Information

Serving Size - 1 piece of bread
Calories - 177 kcal
Carbs - 16 gm
Protein - 7 gm
Fat - 10 gm
Cholesterol - 10 mg
Sodium - 176 mg
Fiber/Dtry - 2 gm

1 tsp peanut oil (or any vegetable oil)

3 Tbls chopped unsalted pistachios

1/2 cup sliced green onion

1/3 cup minced dried apricots or dried cranberries

1 Tbsp minced fresh ginger

1 clove garlic, minced

1 cup Pacific vegetable broth

2-3 drops hot red pepper sauce

1/2 cup raw quinoa, rinsed and drained

2 Tbsp minced fresh cilantro

Instructions

Rinse and drain the quinoa to remove its natural coating.  Prepare the other ingredients.

In a medium saucepan over medium heat, warm the oil, add the pistachios and cook, stirring frequently, for 2-3 minutes or until golden.  With a fork, remove the toasted pistachios to a small bowl. 

To the saucepan with oil, add the green onions, apricots or cranberries, ginger and garlic and cook, stirring constantly for 2 minutes.  Add the vegetable broth and 2 drops hot pepper sauce and bring to a boil. 

Add the quinoa.  Reduce heat to low, cover, and simmer for 20-25 minutes or until all liquid is absorbed.  Remove from heat and let stand 5 minutes.  Fluff with a fork, stir in toasted pistachios and minced cilantro and serve. 

Nutritional Information

Calories - 145 kcal
Carbs - 24 gm
Protein - 14 gm
Fat - 4 gm
Cholesterol - 0 mg
Sodium - 150 mg
Fiber/Dtry - 4 gm

3 large egg yolks

1/4 cup sugar

1 cup half and half

1 tsp instant coffee powder

1 1/2 tsp coarsely ground espresso beans

Instructions

Beat yolks and sugar in medium bowl until thick and light yellow, about 2 minutes.

Bring half and half to simmer in heavy medium saucepan.  Gradually whisk hot cream into yolk mixture.  Return mixture to same saucepan.  Stir over medium-low heat until sauce thickens and leaves path on back of spoon when finger is drawn across, about 3 minutes (do not boil).

Strain mixture into a clean medium bowl.  Add coffee powder; stir until dissolved.  Stir in ground espresso beans.

Refrigerate until cold, whisking occasionally, about 1 hour.

(Sauce can be prepared 1 day ahead.  Cover and keep refrigerated.)

Nutritional Information

Serving Size - 2 Tbsp
Calories - 84 kcal
Carbs - 8 gm
Protein - 2 gm
Fat - 5 gm
Cholesterol - 88 mg
Sodium - 15 mg
Fiber/Dtry - 1 gm

2 oz. of mesclun mix or several types of leaf lettuce cute and tossed

Shredded carrot

Grape tomatoes

1 oz Balsamic Vinaigrette

1 Tbsp gorgonzola

Instructions

Toss ingredients together with dressing and top with sprinkle of gorgonzola crumbles. 

Note: This salad uses the Balsamic Vinaigrette recipe

Nutritional Information

Calories - 200 kcal
Carbs - 7 gm
Protein - 3 gm
Fat - 19 gm
Cholesterol - 10 mg
Sodium - 378 mg
Fiber/Dtry - 1 gm

1 cup red wine vinegar

1 1/4 cup balsamic vinegar

1/4 Tbsp minced garlic

2 Tbsp dijon

2 Tbsp black pepper

2 Tbsp kosher salt

5 cups oil

Instructions

Put all ingredients excpet oil in Cuisinart or blender.  Slowly add oil.

Note: This Salad dressing is for the Mixed Green Salad Recipe

Nutritional Information

Serving Size - 1 oz
Calories - 151 kcal
Carbs - 1 gm
Protein - 0 gm
Fat - 16 gm
Cholesterol - 0 mg
Sodium - 223 mg
Fiber/Dtry - 0 mg

Dressing Ingredients:

1/4 cup mayonnaise

1/4 cup pure maple syrup

3 Tbsp Champagne vinegar or other white wine vinegar

2 tsp sugar

1/2 cup canola oil

Salad Ingredients:

5-ounce bag mixed baby greens (about 10 cups lightly packed)

2 Granny Smith apples, peeled, cored, cut into matchstick-size strips

1/2 dried tart cherries

1/2 cup chopped walnuts, toasted

Instructions

For Dressing:

Whisk mayonnaise, maple syrup, vinegar, and sugar in medium bowl to blend.  Gradually whisk in oil until mixture thickens slightly.  Season to taste with salt and pepper. (Dressing can be prepared 3 days ahead.  Cover and refrigerate. Rewhisk before using.)

For Salad:

Toss greens, apples, cherries, and 1/4 cup walnuts in a large bowl to combine.  Toss with enough dressing to coat.  Divide salad equally among plates.  Sprinkle with remaining 1/4 cup walnuts and serve. 

Nutritional Information

Calories - 292 kcal
Carbs - 21 gms
Protein - 1.5 gm
Fat - 24 gms
Cholesterol - 3 mg
Sodium - 58 mg
Fiber/Dtry - 2 gm

3 eggs

2 cups light brown sugar

2/3 cup canola oil

1 1/3 cup canned pumpkin

2 tsp vanilla (optional)

1 cup amaranth flour

2/3 cup brown rice flour

1/3 cup corn or tapioca starch

1 rounded teaspoon xantham gum

1 tsp baking powder

1 tsp baking soda

1 tsp ground ginger

2 tsp ground cinnamon

1/2 tsp salt

2/3 cup chopped walnuts

1 1/2 cups chopped fresh cranberries

Instructions

Preheat oven to 350 degrees.  Spray 2 8x8 cake pans.  (Note: This recipe bakes much better in 2 small pans than in one large 9x13 pan.  Alternatively, it may be made as muffins.)

Beat eggs, sugar, and oil with mixer, add pumpkin and beat again. In a separate bowl, whisk together all the dry ingredients.  Add to the wet mixture a little at a time and beat well for 2 minutes.  Stir in the nuts and cranberries.  Pour into the prepared baking pans and bake at 350 degrees for 25-30 min, or until a toothpick inserted in the middle comes out clean. 

Cool and cut into squares.  Freezes well. 

Nutritional Information

Serving Size - 1/18th of cake
Calories - 192 kcal
Carbs - 33 gm
Protein - 4 gm
Fat - 8 gm
Fiber/Dtry - 3 gm

2 packages pre-made polenta (tomato-basil flavor)

6-8 oz low-fat mozzarella cheese, grated

2 quarts GF spaghetti sauce (such as Classico Tomato-Basil)

1 (8oz) can sliced black olives

2 cups frozen chopped spinach, thawed and drained

12-15 cherry tomatoes

few sprigs of parsley or fresh basil leaves (optional)

Instructions

Preheat oven to 350 degrees.

Slice polenta roll into 1/2 inch slices.  Lay slices in a 9x12 baking dish which has been lightly sprayed with cooking spray. Cover with spaghetti sauce and chopped spinach.  Cover with another layer of polenta slices and the remaining spaghetti sauce.  Top with grated cheese and sliced olives.

Bake, uncovered, 10 -25 minutes or until sauce bubbles.  Slice the cherry tomatoes in half and garnish the casserole with tomatoes and parsley or basil leaves before serving. 

Nutritional Information

Serving Size - 2 slices polenta and
Calories - 220 kcal
Carbs - 27 gm
Protein - 10 gm
Fat - 6 gm
Sodium - 620 mg

1 Tbsp Yeast, Active Dry

2/3 cup Water, warm

1/2 tsp Sugar

1/2 cup Sorghum Flour

1/2 cup Tapioca Flour

1 Tbsp Milk Powder (Non-Fat Dry)

2 tsp Xanthan Gum

1/2 tsp Sea Salt

1 tsp Onion Powder

1 tsp Unflovored Gelatin Powder

1 Tbsp Olive Oil

1 tsp Apple Cider Vinegar

1 Egg White

2 Tbsp Milk

2 - 3 Tbsp Prezel Salt

Instructions

Combine yeast, warm water, and sugar in a small bowl, set aside for 5 minutes or until yeast is foamy.

In medium mixer bowl, blend flours, dry milk powder, xanthan gum, salt, onion powder, and gelatin powder on low speed.  Add yeast mixture, olive oil and vinegar; beat on high speed for 3 minutes.

Place dough in a large, heavy - duty plastic resealable bag that has 1/4" opening cut into one corner (makes 1/2" circle).  Squeeze dough through opening onto baking sheet that has been coated with cooking spray.  It works best to hold the bag upright as you squeeze the dough out.  You may make traditional pretzel shapes, but straight 3" sticks are easiest. 

Brush lightly with beaten egg white, then sprinkle with coarse salt.  Place pretzels in warm place to rise for 10 - 15 minutes.

Preheat oven to 400 F.  Bake until pretzels are dry and golden brown.  When cool, store in airtight container.

Nutritional Information

Serving Size - 3 sticks
Calories - 70 kcal
Carbs - 12 gm
Protein - 2 gm
Fat - 1.5 gm
Cholesterol - 0 mg
Sodium - 1320 mg
Fiber/Dtry - 1 gm

Soup

1 T Olive Oil

2 large onions - small diced

8 oz Celery (about one head or 12 ribs) - small diced

1-1/2 pounds of carrots scrubbed clean - small diced

1-1/2 T dried Sage (reserve 1/2 T for end)

1/1-2 T dried Parsley or 1 T fresh

(3) boxes chicken stock

20 oz diced turkey - skin removed (can add more)

Cracked pepper to taste.

Noodles

3-1/2 cups all purpose unbleached flour (reserve 1 cup)

3 large eggs - room temperature

1/2 c milk

1/2 t salt

1 t dried Parsley, crushed

Instructions

Soup

In large stock pot, heat oil, add onions, celery, and carrots, sweat until slightly translucent. Add stock, 1 T sage, and 1 T parsley. Cover and bring to a boil, reduce heat to simmer. While cooking, make noodles.

Noodles

On clean, sanitized counter place 2-1/2 cups flour, press down and make a well pressing sides against the cup for stability. Crack eggs into center of flour, add parsley, add salt to milk and stir to dissolve, add to eggs. With a long tined fork, begin to whip the egg mixture in the center of the flour and continue to whisk in parts of the sides until all the flour is blended. Be careful to keep your sides intact or you'll break through and loose your liquid. Once all the flour has absorbed the liquid, a slightly sticky ball will be formed. Using a scraper, remove any loose dough from the counter and spread some of the flour on it. Press the dough out and turn over - coating with flour generously. With a rolling pin, roll out the dough until desired thickness is reached. Cut noodles into strips with a pizza cutter. Sprinkle remaining flour on the cut pieces and cut into small noodles that will fit on a spoon. Using the scraper, pick up the noodles and let them cascade back onto the surface-assuring that they are well coated with flour and not sticking to one another. Place on cookie sheet or cutting board and spread out. Let rest for at least 1/2 hour.

Check the soup for doneness - the vegetables should be al dente, add the turkey and bring the stock up to a rolling boil. Add the noodles slowly by dropping them into the hot broth keeping them separate. They will rise to the top. Add the remaining 1/2 T sage, parsley, and cracked black pepper. Cook for 8-10 minutes and serve.

Nutritional Information

Calories - 178 kcal
Carbs - 24 mg
Protein - 11g
Fat - 3.5g
Cholesterol - 49mg
Sodium - 215mg

6 to 8 quarts water

1 tablesoon salt

½ pound lasagne noodles

Instructions

Preheat the oven to 350ºF. Generously butter the bottom and sides of a 9-by-12-by-13-inch serving casserole or baking dish. In a large stockpot, bring the water and salt to a bubbling boil over high heat. Add the lasagne, stirring gently for a few moments with a wooden fork to be sure the strips do not stick to one another. Boil over high heat, stirring occasionally, until the lasagne is tender, but still as dente, or somewhat resistant to the bite—the time will vary between 5 minutes to 15 minutes, depending on whether you use homemade or commercial lasagne. Set the pot under cold running water for a few moments to cool the pasta. Then lift out the strips and spread them side by side on paper towels to drain.

Nutritional Information

3 medium (about 1-1/2 pounds) Braeburn, Fuji, or other sweet

   crisp apples, cut into small wedges about 1 inch by ¼ inch

1-1/2 tablespoons white wine vinegar

¼ teaspoon sugar, plus a generous pinch

10 small fresh basil leaves

Small handful baby spinach leaves

Generous 14 cup finely snipped fresh chives

Large handful of organic spring mix or mesclun

Salt and freshly ground black pepper

1 tablespoon fruity extra-virgin olive oil

Instructions

Place the apple slices in a salad bowl. Toss with 1 tablespoon of the vinegar and the ¼ teaspoon sugar. Stack the basil and spinach leaves, roll up tightly like a cigar, and slice into narrow strips. Set aside a few teaspoons of the greens along with a few teaspoons of the snipped chives.

Toss the remaining basil, spinach and chives with the apples. Add the salad greens, generous sprinklings of salt and pepper, the olive oil, the remaining ½ tablespoon vinegar, and the generous pinch of sugar. Toss to combine. Taste for seasoning. Sprinkle with the reserved herbs and serve.

Nutritional Information

Calories - 55 kcal
Carbs - 8 gms
Protein - 1 gm
Fat - 2 gms
Cholesterol - 0 mg
Sodium - 11 mg
Fiber/Dtry - 2 gms

1 cup coarsely chopped onions                        2 TBSP butter

¼ cup coarsely chopped carrots                       2 TBSP olive oil

¼ cup coarsely chopped celery                        ½ cup dry white wine

¾ pound ground beef(90/10)                          2 tablespoons tomato paste

¼ pound lean ground pork                              Pinch of ground nutmeg

½ pound chicken livers                                   Salt and pepper to taste

¼ cups smoked ham, coarsely chopped          

Instructions

Combine the chopped ham, onions, carrots and celery on a cutting board, and chop them together into very small pieces. Melt 1 tablespoons of the butter over moderate heat in a heavy 10- to 12-inch skillet. When the foam subsides, add the mixture and cook, stirring frequently, for about 10 minutes, or until it is lightly browned. Transfer the mixture to a heavy 3- to 4-quart saucepan. 

 Heat the 2 tablespoons of olive oil in the same skillet, and in it lightly brown the ground beef and pork over moderate heat, stirring constantly to break up any lumps. Then pour in the wine, increase the heat, and boil briskly, still stirring constantly, until almost all of the liquid in the skillet has cooked away. Add the meat to the saucepan, and stir in the stock and tomato paste. Bring to a boil over high heat, then reduce the heat and simmer, partially covered, for 45 minutes, stirring occasionally. Meanwhile, over high heat melt 1 more tablespoons of butter in the original skillet, and when the foam subsides, add the chicken livers. Cook them for 3 or 4 minutes, or until they are firm and lightly browned. Chop the chicken livers into small dice, set them aside, and add them to the sauce 10 minutes before it is done. Taste and season it with nutmeg, salt and pepper. Serve on pasta or use for lasagne pasticciate. 

Nutritional Information

Serving Size - 1/2 cup
Calories - 210 kcal
Carbs - 3 gms
Protein - 19 gms
Fat - 13 gms
Cholesterol - 152 mg
Fiber/Dtry - 0 gm

6 tablespoons butter

6 tablespoons flour

2 cups skim milk

1 cup half and half

Pinch of ground nutmeg

½ teaspoon salt

3-1/2 cups ragù bolognese (recipe follows)

½ cup freshly grated imported Parmesan cheese

Instructions

In a heavy 2- to 3-quart saucepan, melt the butter over moderate heat and stir in the flour. Remove the pan from the heat and pour in the milk and half and half all at once, beating with a wire whisk until the flour is partially dissolved. Return the pan to high heat and cook, stirring constantly with the whisk. When the sauce comes to a boil and thickens into a smooth cream, reduce the heat and simmer, still stirring, for 2 or 3 minutes. Remove from the heat and season with nutmeg and salt.

Nutritional Information

Serving Size - 1/2 cup
Calories - 178 kcal
Carbs - 7 gms
Protein - 6 gms
Fat - 14 gms
Cholesterol - 40 mg
Fiber/Dtry - 0 gms

1 (12 ounce) package silken firm tofu

2 tablespoons reduced-fat mayonnaise

1 tablespoon Dijon mustard

1 tablespoon lemon juice

2 garlic cloves, minced

1 teaspoon onion powder

1 (15 1/2 ounce) can artichoke quarters in water, drained, rinsed and chopped

1 cup frozen chopped spinach, thawed and squeezed dry

1/2 cup grated parmesan cheese

paprika, for dusting and  fresh ground black pepper

Instructions

Preheat oven to 400°F.  

Puree tofu, mayonnaise, mustard, lemon juice, garlic and onion powder in blender or food processor until smooth then transfer to a bowl.

Stir in artichokes, spinach and cheese.  Spoon the mixture into 8-inch glass pie dish or casserole. 

Bake for 20 minutes.  

Dust with paprika and fresh ground pepper before serving.

Serve with tortilla chips, whole grain crackers, and veggie sticks.  For a spicy version add 1 fine chopped jalapeño.  

Nutritional Information

Serving Size - 1/2 cup
Calories - 96 kcal
Carbs - 6 gms
Protein - 11 gms
Fat - 7 gms
Cholesterol - 6 mg
Fiber/Dtry - 3 gms

2 Tbsp light sour cream
2 Tbsp blue cheese or gorgonzola crumbles

4 oz of thin sliced roast beef
1-2 heads of endive

A few slices of thin red onion or purple cabbage for garnish.

Instructions

Combine sour cream and cheese in a small bowl.  Mix thoroughly.   

Roll up roast beef slices and cut into strips. 

Clean and separate endive spears.  

Top each spear with a tsp of cheese mixture and ~1/4 oz of roast beef.  

Add garnish for flavor and color.

Try any combination of meats and cheeses like ham and shredded Swiss or turkey with havarti.  The key with this is small quantities of rich foods,  and attractive presentation.

Nutritional Information

Serving Size - 4
Calories - 108 kcal
Carbs - 5 gms
Protein - 9 gms
Fat - 4 gms
Cholesterol - 20 mg
Fiber/Dtry - 3 gms

1 package whole wheat sandwich thins (8 thins)
4 Tablespoons Sugar
2 Tablespoon Cinnamon
Canola oil cooking spray or spray butter

Instructions

Quarter sandwich thins and break apart into individual pieces.  Spray the pieces well with cooking oil or butter spray. 

Put sugar and cinnamon in a bag.  Add sprayed sandwich thin pieces and mix them up as to get some sugar and cinnamon on each piece.

Toast sugar and cinnamon covered sandwich thins on a baking sheet in the oven for ~ 5 minutes.  Watch closely as the thin breads tend to toast quickly and may burn.  For a small batch use a toaster oven. 

Serve chips with yogurt dip and fruit salsa.    

Nutritional Information

Serving Size - 8
Calories - 104 kcal
Carbs - 19 gms
Protein - 3 gms
Fat - 2 gms
Cholesterol - 0 mg
Fiber/Dtry - 2 gms

1 cup fat free half and half
½ cup semi sweet dark chocolate chips

1 cup light vanilla yogurt
1 cup light whipped topping

Assorted fruit for dipping-banana pieces, strawberries, orange and apple slices.

Instructions

     Place 1 cup fat free half and half and chocolate chips in a microwave safe bowl.  Heat this in the microwave for ~2 minutes, stopping every 20 seconds to stir the mixture.   After ~ 2 minutes the chocolate chips should be full blended with the half and half.

Mix ~ 1cup light vanilla yogurt into the chocolate and half and half blend. 

Lastly fold in 1 cup light whipped topping. 

Serve the dip warm, cold or room temp with cut up fruit. 

To make a light chocolate mousse follow the above recipe with only 1/3 cup fat free half and half and refrigerate over night.  

This is really delicious!

Nutritional Information

Serving Size - 1/3rd cup
Calories - 88 kcal
Carbs - 13 gms
Protein - 2 gms
Fat - 5 gms
Cholesterol - 2 mg
Fiber/Dtry - .5 gms

1 C. whole wheat pastry flour

1/3 C. unbleached all purpose flour

1/3 C. cocoa

3/4 C. sugar

2 Tsp baking powder

1 1/4 Tsp baking soda

3/4 C. (6oz. container) fat free light yogurt

3/4 C. skim milk 1 tsp vanilla

Instructions

Pre-heat oven to 400. Mix all the dry ingredients in a bowl. In a seperate bowl mix all the we ingredients. If desired (and reccomended) add in 1/2 C. Chocolate chips to the dry bowl. pour the wet into the dry bowl and gently fold and stir. DO NOT OVER MIX... THIS KILLS THE MUFFINS. don't be afraid if there is still dry powder or if it's lumpy. It will be fine when it's baked. Bake for 12 minutes makes 12 muffins

Nutritional Information

Calories - 113 kcal
Carbs - 25 gms
Protein - 2 gms
Fat - .5 gm
Cholesterol - 9 mg
Fiber/Dtry - 3 gms

1 large Fugi Apple, cut in half lengthwise, cored
2 t butter, salted
2 t brown sugar
1 whole pecan, cut in half

Instructions

Cut apple in half lengthwise. Take a round 1-tablespoon measuring spoon and core the apple. Cut off the stem.

Stuff 1 t brown sugar in the cored space, add pecan half, and top with 1 t of salted butter.

Heat non-stick skillet to medium heat. Place apple core side down in the skillet. Repeat with second half of apple. Allow to just start bubbling, reduce heat to just a simmer (little bubbles), cover and cook for 10 minutes. Remove lid and cook an additional 5 minutes. Test with toothpick (pierce through back of apple to see if soft). Depending on size of apple, you may need to add a little more time.

Remove apples and place in small bowl skin side down, put pecan half in center and pour caramel sauce over top.

Serve warm.

Nutritional Information

Serving Size - 1
Calories - 140 kcal
Carbs - 19 gms
Protein - .7 gm
Fat - 7 gms
Cholesterol - 9 mg
Fiber/Dtry - 3 gms

4oz prosciutto

4oz wild mushrooms   

4oz sundried tomatoes

1 oz parmesan cheese

8 oz spinach

2oz olive oil

Instructions

Heat olive oil in pan.   

Add prosciutto, mushrooms, and tomatoes continue to heat, then toss in spinach and dressing. 

Serve garnished with parmesan cheese.

Nutritional Information

Calories - 197 kcal
Carbs - 6 gms
Protein - 6gms
Fat - 17 gms
Cholesterol - 15 mg
Fiber/Dtry - 1 gm

1 C. whole wheat pastry flour
1/3 C. unbleached all purpose flour
1/3 C. cocoa
3/4 C. sugar
2 Tsp baking powder
1 1/4 Tsp baking soda
3/4 C. (6oz. container) fat free light yogurt
3/4 C. skim milk

½ cup semi-sweet chocolate chips
1 tsp vanilla

Instructions

Pre-heat oven to 400.
Mix all the dry ingredients in a bowl.
In a separate bowl mix all the wet ingredients.
If desired (and recommended) add in 1/2 C. Chocolate chips to the dry bowl.
pour the wet into the dry bowl and gently fold and stir. DO NOT OVER MIX... THIS KILLS THE MUFFINS. don't be afraid if there is still dry powder or if it's lumpy. It will be fine when it's baked.

Nutritional Information

Calories - 134 kcal
Carbs - 15 gms
Protein - 5 gms
Fat - 6 gms
Cholesterol - 5 mg
Fiber/Dtry - 1 gm

8oz of roasted butternut squash

8oz of wild mushrooms

8oz of chiffon spinach

4oz of heavy whipping cream

~2oz shredded parmesan

~2.5 cups cooked penne pasta

2oz olive oil

2oz garlic

Fresh rosemary garnish

Instructions

Heat oil and then add garlic, cook until tender and fragrant, being    careful not to burn.  

Add squash, mushrooms and spinach cook for a few minutes and then add cream and 3/4 oz of parmesan cheese.  Cook until thick and then add cooked pasta. 

Pasta can be cooked ahead and just flashed heated or cooked in pot at same time. 

Cut 70 calories per serving and 5 grams of Sat fat by using half in half in place of heavy cream. 

Nutritional Information

Calories - 473 kcal
Carbs - 49 mg
Protein - 11 gms
Fat - 27 gms
Cholesterol - 46 mg
Fiber/Dtry - 4 gms

2 oz of mesclun mix or several leaf lettuce cut and tossed

Shredded carrot

Grape tomatoes

1 oz Balsamic Vinaigrette  

1 Tbsp gorgonzola

Instructions

Toss ingredients together with dressing and top with a sprinkle of gorgonzola crumbles.

Nutritional Information

Serving Size - 2 oz
Calories - 200 kcal
Carbs - 7 gms
Protein - 3 gms
Fat - 19 gms
Cholesterol - 10 mg
Fiber/Dtry - 1 gm

1 cup red wine vinegar

1 1/4 cup balsamic vingar

1/4 minced garlic

2 tbsp dijon

2 tbsp black pepper

2 tbsp kosher salt

5 cups oil

Instructions

Put all ingredients except oil in Cuisinart or blender.  Slowly add oil.

Nutritional Information

Calories - 151 kcal
Carbs - 1 gm
Protein - 0 gms
Fat - 16 gms
Cholesterol - 0 mg
Fiber/Dtry - 0 gms

2oz olive oil

2 T butter

4 tsp garlic

4oz white wine

2 oz lemon juice

8oz white fish

12 scallops

12 prawns

1 oz parmesan cheese

~4 cups cooked linguini

Pinch of Salt

herb garnish ( rosemary, thyme and oregano )

Instructions

Heat oil in pan and add garlic cook until tender and fragrant, then add fish, scallops and prawns.  Sauté for several minutes until the color starts to change.   Add wine, lemon juice and butter cook for several more minutes until fish and prawns are pink in color.  Toss in cooked linguini and garnish with herbs and cheese.

Nutritional Information

Calories - 603 kcal
Carbs - 49 gms
Protein - 40 gms
Fat - 24 gms
Cholesterol - 190 mg
Fiber/Dtry - 2 gms

6 1/2 oz bittersweet (not unsweetened) or semisweet chocolate, chopped

3 tbsp unsalted butter

Pinch of salt

4 large egg yolks

4 tbsp sugar

2 large egg whites

Coffee Custard Sauce

Whipped Cream (optional)

Instructions

Preheat oven to 425 F.  Butter eight 1/2 cup custard cups.  Dust with flour; shake out excess.  Combine chocolate, butter, and salt in top of double boiler set over simmering water.  Stir until chocolate is melted and mixture is smooth.  Remove from over water.  Cool 10 minutes. 

Beat egg yolks and 3 tbsp sugar in large bowl until thick and light, about 2 minutes.  Fold in chocolate mixture.  Using electric mixer fitted with clean, dry beaters, beat egg whites and 1 tbsp sugar in medium bowl until stiff but not dry.  Gently fold whites into chocolate mixture in 3 additions.  Divide batter among prepared cups. 

Place custard cups on baking sheet.  Bake until cakes are puffed but still soft in center, about 11 minutes.  Transfer baking sheet to rack; cool cakes 1 minute.

Using small kinfe, cut around sides of cakes to loosen.  Place plates on top of cups.  Invert cakes onto plates: remove cups.  Spoon Coffee Custard sauce around cakes.  Top with whipped cream, if desired. 

Nutritional Information

Calories - 175
Carbs - 11 g
Protein - 4 g
Fat - 16 g
Cholesterol - 114 mgs
Sodium - 18 mg
Fiber/Dtry - 2 g

1 baguette cut thinly (~8 oz)

1oz garlic

1oz olive oil

2oz parmesan cheese

1 pint of grape tomatoes

1 bunch of basil

1oz balsamic vinegar

½ tsp salt

1tsp pepper

Instructions

1.  Place baguette on cookie sheet and brush with oil and garlic then sprinkle with cheese.   Toast in oven.

2.  Cut tomatoes in small bite sized pieces, chop basil and toss with vinegar salt and pepper.

3.  Put the tomato blend in a bowl and line the crostini around on a plate with the bowl in center.

Nutritional Information

Calories - 134 kcal
Carbs - 15 gms
Protein - 5 gms
Fat - 6 gms
Cholesterol - 5 mg
Fiber/Dtry - 1 gm

4 cup brown rice

7 cup of water

Instructions

1. Wash brown rice twice with water
2. Strain excess water
3. Add 7 cup of water
4. Start cooking with rice cooker

Brown rice is a whole grain.  Studies show that eating a diet rich in whole-grains may lower your risk of heart attack and stroke, aid digestive health and help maintain a healthy weight.

Whole grains provide fiber, antioxidants, vitamins, minerals and nutrients, so it's worth making sure you are getting your share.

Look for 100-percent whole-wheat breads, whole-grain pastas, brown or wild rice, or whole-grain oatmeal.

Aim for at least 3, one-ounce servings per day.   An ounce serving is equivalent to: 

• A slice of 100-percent whole-wheat bread
• ½ cup of brown or wild rice
• ½ cup of oatmeal
• Five whole-grain crackers

Nutritional Information

Calories - 218 kcal
Carbs - 46 gms
Protein - 5 gms
Fat - 2 gms
Cholesterol - 0 mg
Sodium - 2 mg
Fiber/Dtry - 4 gms

Jasmine Rice                                       ¾ cup

Water                                                  6 pints

Sliced Tilapia fillet                                 6 oz

Chopped Spinach                                  2 oz

Chopped Tomato                                  2 oz

Julian Ginger                                        ¼ oz

Egg white                                             1 teaspoon

Pinch of salt & ground white pepper

Trace amount of corn starch

Vegetable Oil                                       1/4 teaspoon

Instructions

1. Wash the rice twice
2. Add rice and water into a pot and bring them to a boil
3. Turn the heat down to simmer for 1 hour
4. Marinate the fish with egg white, salt pepper, starch and oil
5. Turn the heat up , then add fish cook for 2 minute
6. Add Spinach and tomato cook for 2 minute,

     Ready to serve.

Nutritional Information

Calories - 290 kcal
Carbs - 45 gms
Protein - 2 gms
Fat - 1 gm
Cholesterol - 14 mg
Sodium - 195 mg
Fiber/Dtry - 2 gms

Marinade Ingredients:

1/2 tsp Corn Starch 

1/4 tsp Vegetable oil 

1/2 tsp egg white 

1/4 tsp salt 

1/2 tbsp cold chicken stock

Stir Fry Ingredients:

6 oz Marinated Sliced Chicken

4 oz Broccoli (florets) 

2 oz Cauliflower (florets) 

1 oz Pea Pods 

2 oz Yellow Squash 

1 oz Sliced Carrots 

2 oz Mushroom halved

2 oz Onion diced 

2 oz Celery sliced 

1 cup Chicken stock 

1 tsp Vegetable Oil 

1/8 tsp Salt

1/4 tsp Sugar

1/2 tsp Corn starch

1/2 tsp Rice Wine 

1 tsp Water

Instructions

Heat the pan or wok.  Add oil and onion stir fry for 20 seconds.  Add marinated chicken into the pan and stir fry for another 30 seconds until all the surface of the chicken slices look cooked. Add chicken stock.  In the meantime, blanch the vegetables in boiling water for 30 seconds, strain the excess water then put into the pan. Cook until the liquid is boiling, add salt and sugar, and starch solution, stir fast and mix thoroughly.  Add rice wine, cook 10 seconds. Put on the plate and serve with brown rice.

Nutritional Information

Calories - 208
Carbs - 12 g
Protein - 27 g
Fat - 6 g
Cholesterol - 62 mg
Sodium - 590 mg
Fiber/Dtry - 3g

Dumpling skin                                                ~20 pieces

Shanghai baby Bok Choy                                  1 Lb

Chopped Chicken Meat                                     6 oz

Ginger (ground)                                               ½ oz

Green onion (slice)                                          1 oz

Egg white                                                        1 T or 1 egg white

Salt                                                                ½  teaspoon

Sugar                                                             1 teaspoon

Soy Sauce (Kikoman)                                       1 tablespoon

Ground white pepper powder                             ¼ teaspoon

Sesame Oil                                                     1 teaspoon

Corn starch                                                     1 tablespoon

Instructions

1. Cut Bok Choy into leaflet and blanch the Bok Choy with boiling water for 20 seconds.  Cool down the Bok Choy with ice water, then strain dry. Chop the Bok Choy; extract the vegetable juice put to the side.
2. Add chicken, seasonings and vegetable juice into a mixing bowl, mix thoroughly.  Add vegetable, mix evenly.
3. Wrap 1 teaspoon of filling with a piece of dumpling skin to form the dumpling.   Put the dumpling into boiling water to cook then strain.

Put 8 cup of chicken stock into pot bring to boil, season with pinch of salt for two servings of soup.

Nutritional Information

Serving Size - 10
Calories - 340 kcal
Carbs - 59 mg
Protein - 19 gms
Fat - 3 gms
Cholesterol - 30 mg
Sodium - 976 mg
Fiber/Dtry - 2 gms

• 16 oz bag of frozen green beans-French cut
• 2cups of mushroom gravy
• 1 cup fat free milk
• 1 cup light sour cream
• 1 cup onion topping
• 1 cup whole grain bread crumbs
• 1 Tbsp corn starch mixed in an ounce of cold water
• black pepper to taste

Instructions

1. Preheat oven to 400 degrees.
2. Follow the directions for mushroom gravy.  Thicken gravy with corn starch.
3. Allow gravy to cool slightly and add fat free milk and light sour cream.   Mix together well.
4. Spray oven safe casserole dish with cooking spray.  Empty 16 oz bag of frozen green beans into oven safe casserole dish
5. Cover frozen green beans with gravy and top with bread crumbs and fried onions.
6. Bake uncovered at 400 degrees for 30 minutes.  Top should be golden brown.

Nutritional Information

Serving Size - 1 cup
Calories - 110 kcal
Carbs - 10 gm
Protein - 3 gms
Fat - 6 g
Cholesterol - 12 mg
Sodium - 289 mg
Fiber/Dtry - 2 g

• 1 tablespoon extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 1/2 cups chopped cleaned Portobello mushrooms, (2 medium)
• 2 cups low sodium vegetable broth
• 3 tablespoons tamari, or reduced-sodium soy sauce
• 1/4 teaspoon dried thyme leaves
• 1/8 teaspoon crumbled dried sage
• 1-2 tbsp tablespoon cornstarch
• 2 tablespoons water
• Freshly ground pepper, to taste

Instructions

1. Heat oil in a medium saucepan over medium heat. Add onion and garlic; cook, stirring often, until softened, about 5 minutes. Add mushrooms and cook, stirring often, until they begin to release their juices, about 10 minutes.
2. Add broth, tamari (or soy sauce), thyme and sage; simmer for 10 minutes. Mix cornstarch and water in a small bowl. Stir into the sauce and simmer, stirring often, until slightly thickened, about 10 minutes more. Season with pepper. If you prefer a smooth gravy, pass it through a fine sieve (discard mushrooms and onions). Serve hot.

Nutritional Information

Serving Size - 2 oz
Calories - 34 kcal
Carbs - 4 gms
Protein - 1 gm
Fat - 1 gms
Cholesterol - 0 mg
Sodium - 250 mg
Fiber/Dtry - 1 gm

• ~1 pound whole-wheat bread,  diced and dried in oven
• 4 ounces prosciutto, Canadian bacon or bacon cooked crisp.
• 1 Tbsp Olive Oil
• 1 medium onions, chopped
• 1 large red pepper chopped
• 1 clove garlic, finely chopped
• 3 medium apples, peeled and chopped(golden delicious)
• 2 tablespoons chopped fresh sage, or 2 teaspoons dried rubbed
• 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
• 1/2 teaspoon dried basil
• 1/3 cup fresh parsley
• ½ cup chopped roasted hazelnuts
• 2 cups low sodium chicken broth
• Freshly ground pepper and salt to taste       

Instructions

 Preheat oven to 350°F. Spread bread on a baking sheet and bake until lightly toasted, 15 to 20 minutes.

   Meanwhile, cook prosciutto with 1 tsp oil in a large nonstick skillet over medium  heat until crisp, about 5 minutes.  Remove from pan and drain on paper towel.

     Add oil to the pan and heat over medium-low heat. Add onions, garlic, red pepper; cook, stirring, until softened, about 5 minutes. Add apples and cook, stirring, until tender, 8 to 10 minutes more. Transfer to a large bowl.

To bowl add the prosciutto, toasted bread, sage, thyme, hazelnuts and basil to the bowl. Toss well. Drizzle broth over the mixture and toss until evenly moistened.  Season with salt and pepper. Transfer to a lightly oiled 9-by-13-inch baking pan.

     Cover the stuffing with foil and bake until heated through, 35 to 45 minutes. If you want a crisp top, uncover it for the last 15 minutes.

Nutritional Information

Serving Size - 2/3 cup
Calories - 206 kcal
Carbs - 26 gm
Protein - 7 gm
Fat - 9 gm
Cholesterol - 8 mg
Sodium - 380 mg
Fiber/Dtry - 4 gm

• Roasting Chicken (~4 pounds)
• 1 soda or beer can
• 1 cup Chicken Broth
• A small bunch sage and  thyme
• Salt and Pepper

Instructions

1. Preheat a gas grill or oven to 425°F or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F).
2. Remove giblets from chicken (if included), trim any excess skin and clip the wings tips. Season chicken with a generous amount of black pepper and some salt.
3. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Wearing an oven mitt, carefully place a drip pan under the grill rack on the unheated side.
4. Place chicken upright on can.  Inserting can into the body of the chicken and use can to prop chicken up right.
5. Close the lid and roast undisturbed for 45-60 minutes. 
6. Roast until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more. Transfer the chicken to a clean cutting board; let rest for 10 minutes before removing the string and carving.

Nutritional Information

Calories - 170 kcal
Carbs - 1 gm
Protein - 25 gm
Fat - 7 gms
Cholesterol - 76 mg
Sodium - 248 mg
Fiber/Dtry - 0 gm

• 2 cups unsweetened apple juice
• 2 cups ½ inch cubed beet(~1 large beet)
• 1 cup diced jicama(~1/2 a large jicama)
• 1 cup cranberries
• ½ cup chopped walnuts
• Zest of 1 orange
• 1 cinnamon stick

Instructions

In a medium saucepan combine all the ingredients and mix well. Bring to a boil over medium-high heat.  Reduce heat to low and simmer uncovered until the beets are soft, about 45 minutes.   Transfer to a bowl, cover and refrigerate for 1 hour before serving. 

Nutritional Information

Serving Size - 2 Tbsp
Calories - 40 kcal
Carbs - 6 gm
Protein - 1 gms
Fat - 1 gm
Cholesterol - 0 mg
Sodium - 10 mg
Fiber/Dtry - 1 gm

Instructions

1.  Bake potatoes in preheated 425 degree oven until soft - aprox 60 minutes

2.  While potatoes are baking, peel squash and cut into small cubes and place in vegetable steamer, covered, over boiling water until soft - aprox 15 minutes

3.  Remove potatoes from oven and cool slightly. Cut in half while still warm and gently scrape pulp from skin - leaving enough to hold shape of potato. 

4.  In mixing bowl combine potato and all other ingredients and mash until you have a creamy texture. Heap the potato-swash mixture into empty potato shells and sprinkle with paprika.

5.  Place under broiler for 10 minutes to lightly brown.

Nutritional Information

Serving Size - 2-3 Tbsp
Calories - 222 kcal
Carbs - 39 gms
Protein - 5 gm
Fat - 6 gms
Cholesterol - 15 mg
Sodium - 250 mg
Fiber/Dtry - 6 gm

• 1 15-ounce can unseasoned pumpkin puree
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1/4 teaspoon salt
• 1 14-ounce can fat free sweetened condensed milk

2 large eggs, lightly beaten

Instructions

1. Position rack in lower third of oven; preheat to 425°F.
2. Whisk pumpkin, cinnamon, nutmeg, ginger, cloves and salt in a medium bowl until well combined. Add condensed milk and eggs and whisk until smooth. Pour the filling into the prepared crust.
3. Bake the pie for 15 minutes. Reduce the oven temperature to 350° and bake until the filling is set and a knife inserted in the center comes out clean, 35 to 40 minutes more. (Cover the crust edges with foil if they are browning too quickly.)  
4. Let cool completely on a wire rack before serving.

Nutritional Information

Serving Size - 1/12th
Calories - 109 kcal
Carbs - 20 gm
Protein - 5 gm
Fat - 2 gm
Cholesterol - 47 mg
Sodium - 115 mg
Fiber/Dtry - 1 gm

• 3/4 cup whole-wheat pastry flour
• 3/4 cup all-purpose flour
• 1 tablespoon sugar
• 1/4 teaspoon salt
• 2 tablespoons unsalted butter
• 3 tablespoons canola oil
• 3-4 tablespoons ice water  

Instructions

1. Whisk whole-wheat flour, all-purpose flour, sugar and salt in a medium bowl.  
2. Melt butter in a small saucepan over low heat. Cook, swirling the butter, until it’s light brown, 30 seconds to 1 minute. Transfer to a small bowl to cool. Stir in oil.  
3. Slowly stir the butter-oil mixture into the dry ingredients with a fork until the dough is crumbly. Gradually stir in ice water, adding enough so the dough holds together and feels moist. Press the dough into a flattened disk.
4. Overlap 2 sheets of plastic wrap on a work surface, place the dough in the center and cover with 2 more overlapping sheets of plastic wrap.  
5. Roll the dough into a 12-inch circle. Remove the top sheets and invert the dough into a 9-inch pie pan. Press the dough into the bottom and up the sides of the pan. Remove the remaining plastic wrap.  
6. Fold the dough under at the rim and crimp or flute the edge.

Nutritional Information

Serving Size - 1/12th
Calories - 106 kcal
Carbs - 12 gm
Protein - 2 gm
Fat - 6 gms
Cholesterol - 5 mg
Sodium - 48 mg
Fiber/Dtry - 1 gm

1 1/2 lb Brussels sprouts (preferably on the stalk), any discolored leaves discarded and stems left intact

1 cup walnuts (3 1/2 oz), lightly toasted

2 tablespoons finely grated Pecorino Romano, or to taste

1/4 cup olive oil

3 tablespoons fresh lemon juice

Instructions

Brussels sprouts, sliced very thin, result in an unbelievably delicate slaw. If you have a really sharp knife and good skills, you could slice the Brussels sprouts by hand, but it's much easier to use an adjustable-blade slicer. Since walnuts are fresh and in season, Pecorino Romano varies in saltiness; you may want to add a little more than we call for here.

Special equipment: an adjustable-blade slicer

Holding each Brussels sprout by stem end, cut into very thin slices using slicer. Toss in a bowl to separate layers.

Lightly crush walnuts with your hands and add to Brussels sprouts along with cheese, oil, and lemon juice, then toss to combine. Season with pepper.

Cooks' notes:

• Walnuts can be toasted 1 day ahead and kept in an airtight container at room temperature.

• Brussels sprouts can be sliced 3 hours ahead and chilled, covered. Toss with remaining ingredients just before serving.

Nutritional Information

1 lb loaf crusty artisan-style bread, cut into 1/2- to 3/4-inch cubes (~16 cups)
1 pound Italian chicken sausage 5 to 6 tablespoons butter 2 1/2 fennel bulbs, chopped 1 1/4 pounds onions, chopped 1 tablespoon fennel seeds 1 1/4 pounds firm but ripe Bosc pears, peeled, cored, cut into 1/2-inch pieces 2 large red bell peppers, chopped 1 tablespoons poultry seasoning
3/4 cup dry white wine
3/4 cup (about) canned low-salt chicken broth
Chopped fennel fronds (optional)

Instructions

Preheat oven to 400°F. Spread bread on 2 large rimmed baking sheets. Bake until just golden, stirring occasionally, about 10 minutes. Transfer to very large bowl.
Cook Italian sausage in large pot over medium-high heat until browned, breaking up pieces with back of fork, about 12 minutes. Using slotted spoon, transfer to small bowl. Melt 4 tablespoons butter in same large pot over medium-high heat. Add chopped fennel, onions and fennel seeds. Sauté until fennel and onions are tender and golden brown, about 15 minutes. Reduce heat to medium. Add pears, bell peppers and herbs. Sauté until pears and peppers are just tender, about 10 minutes. Add wine and boil until most liquid evaporates, stirring occasionally, about 4 minutes. Add sausage and fennel mixture to bread cubes. Season stuffing to taste with salt and pepper.
To finish in baking dish:
Preheat oven to 350°F. Generously butter 13x9x2-inch square glass or ceramic baking dish. Add enough broth to stuffing to moisten (about 3/4 cup to 1 1/2 cups.) Transfer stuffing to prepared dish and dot stuffing with 2 tablespoons butter before baking. Cover with buttered foil, buttered side down; bake until heated through, about 30 minutes. Uncover and bake until top is crisp and golden, about 20 minutes longer. Top with fennel fronds, if desired, and serve.

Nutritional Information

Serving Size - 1/2 cup
Calories - 240 kcal
Carbs - 27 g
Protein - 11 g
Fat - 8 g
Cholesterol - 30 mg
Sodium - 480 mg
Fiber/Dtry - 4 g

1 bag (12 oz.) cranberries, thawed if frozen 1/2 cup packed light brown sugar 1/4 cup pomegranate molasses* 3 small sprigs fresh thyme 1 cup pomegranate seeds

Instructions

In a medium saucepan, bring cranberries, sugar, molasses, and thyme to a boil over medium-high heat, stirring frequently. Boil, stirring often, until most cranberries pop, 5 minutes. Remove from heat and stir in pomegranate seeds. Discard thyme.
*Buy at well-stocked supermarkets and Middle Eastern grocery stores.
Make ahead: Chill cooked cranberries, covered, up to 1 week; add pomegranate seeds just before serving.

Nutritional Information

Serving Size - 3 tlsp
Calories - 80 Kcal
Carbs - 17 g
Protein - 0 g
Fat - 0 g
Sodium - 4 mg
Fiber/Dtry - 1 g

1 can Oregon Blueberries, drained

¼ red bell pepper and ¼ yellow bell pepper chopped

¼ cup fresh cilantro, chopped and loosely packed

2 Tbs red onion, diced

1 fresh jalapeno pepper, chopped

2 Tbs freshly squeezed lime juice

1 tsp honey

Salt to taste

Instructions

If you have a food processor, put in all ingredients unchopped except blueberries and pulse until you get the texture you like. Transfer to a serving bowl and add the blueberries blending gently. If you don’t have a food processor, chop ingredients to medium coarseness, combine, season to taste and enjoy!  This salsa makes a great topping for grilled chicken or fish

Nutritional Information

Serving Size - 2 Tbsp
Calories - 40 kcal
Carbs - 10 g
Protein - 1 g
Fat - 0 g
Cholesterol - 0 g
Sodium - 2 mg
Fiber/Dtry - 1 g

Filling:

• 1 can Oregon Fruit Blackberries drained reserve syrup
• 1 can Oregon Fruit Blueberries drained, reserve syrup
• 1 can Oregon Fruit Raspberries drained, reserve syrup
• (or you could use 3 cans of the new Berry Combo!)
• 1 lemon, zested and juiced
• 2 tbs cornstarch

Instructions

Heat oven to 375 degrees. Combine berries, lemon juice and zest in large bowl. In a saucepan, combine ½ cup of each syrup and the cornstarch with a wire whisk. Heat over medium high to a gentle boil until thickened and clear, whisking gently.  Mix thickened syrup with fruit and spoon into a 9x 13 glass baking dish, sprayed with cooking spray.

Mix remaining ingredients. Sprinkle over fruit. Bake about 30 minutes or until topping is golden brown and fruit is bubbly.

Nutritional Information

Serving Size - 1 cup
Calories - 204 kcal
Carbs - 35 g
Fat - 7 g
Cholesterol - 15 mg
Sodium - 5 mg
Fiber/Dtry - 5 g

1 can Oregon Fruit Royal Anne Cherries

1 Tsp. grated lemon rind

Instructions

Freeze the can overnight.  Let stand for about 15 minutes. Open the can on both ends and drop the solid fruit into a food processor or mini chopper.  Process with short pulses until smooth.  Fold in the lemon rind. Put back in the freezer until ready to serve.  Scoop into a bowl and ENJOY!

This recipe is so easy, convenient, delicious and nutritious.  You can keep a can in the freezer for an anytime fantastic dessert.  If you are serving a fancy dinner it makes a refreshing palate cleanser between courses.  The color is truly lovely!

Tip:  You can try this with ANY Oregon fruit varieties

Nutritional Information

Serving Size - 1 Cup
Calories - 156 kcal
Carbs - 20 g
Protein - 1 g
Fat - 0 g
Cholesterol - 0 mg
Sodium - 0 mg
Fiber/Dtry - 2 g

1 pound large shrimp

¾ -1 cup fresh orange juice

Juice of 2 limes

2 large garlic cloves, minced

1 jalapeño or red chili, seeded and thinly sliced

1/2 teaspoon dried oregano, crumbled

1/2 teaspoon freshly ground pepper

¼ tsp cumin

½ tsp ground cinnamon

Small pinch of ground cloves

½  small red onion, diced

2 tomato, cut into 1/2-inch dice

1/2 cup chopped cilantro, plus leaves for garnish

Instructions

1. Cut 1 pound cooked and cleaned peeled shrimp into bit size pieces. Dice onion and tomato. 

2. In a large bowl whisk orange juice, lime and lemon juice, garlic, jalapeno, oregano, pepper, cumin, cinnamon and clove. Add the shrimp, red onion, and tomato.

3. Cover and refrigerate for at least 8 hours or overnight; stir once or twice. 

4. Serve Shrimp with cilantro, fresh avocado, hot sauce and baked chips, as a meal serve with warm tortillas, beans and salad.  Serve in martini glasses for a fancy look.

Nutritional Information

Serving Size - 1/2 cup
Calories - 120 cal
Carbs - 12 g
Protein - 16.7 g
Fat - 1 g
Cholesterol - 147 ml
Sodium - 204 mg
Fiber/Dtry - .8 g

• 1/4 cup water
• 1/4 cup sugar
• 4 cups diced seedless watermelon, (about 3 pounds with the rind)
• 1 cup low-fat vanilla yogurt
• 1 tablespoon lime juice

Instructions

Cut watermelon into 1 inch cubes and freeze on a baking sheet. 

Heat water on stove top and stir in sugar until completely dissolved.   Transfer to a glass measuring cup and let cool slightly.

Puree watermelon cubes in a food processor or blender, with sugar water lime juice and yogurt. 

Scoop ½ cup serving into bowls and freeze until serving.

Nutritional Information

Serving Size - 1/2 cup
Calories - 75 cal
Carbs - 16 g
Protein - 2 g
Fat - 1 g
Cholesterol - 2 mg
Sodium - 21 mg
Fiber/Dtry - 0 g

½ cup unfiltered apple juice

1 Tbsp minced fresh gingerJuice of 1 lemon
1 can Oregon Fruit Blueberries, frozen
1 medium banana, frozen pref'd
1 tsp. cayenne
4 ice cubes, ( freeze Coconut Water if possible)

Instructions

   Freeze 1 can Oregon Fruit Blueberries, remove each end of can with a  can opener and push out frozen liquid.  Blend ingredients until smooth and creamy.

Nutritional Information

Serving Size - 12 oz
Calories - 220 kcal
Carbs - 54 g
Protein - 1 g
Fat - 0 g
Cholesterol - 0 g
Sodium - 52 mg
Fiber/Dtry - 5 g

1 can Oregon red tart cherries packed in water, frozen

1 can vanilla soy milk

Instructions

Freeze 1 can Oregon red tart cherries, remove each end of can with a  can opener and push out frozen liquid.  Blend frozen cherries and soy    milk until smooth and creamy.

Nutritional Information

Serving Size - 14 oz
Calories - 200 kcal
Carbs - 38 g
Protein - 4 g
Fat - 2 g
Cholesterol - 0 g
Sodium - 75 mg
Fiber/Dtry - 1 g

3/4 cup barbecue sauce-any type

1/3 cup honey

Juice of one lime

1 minced canned chipotle pepper plus 1 tsp adobo sauce from the can

1 can Oregon Fruit Red Raspberries-drained (reserve juice)

2 TBSP minced fresh Cilantro

Instructions

Combine barbecue sauce, honey, lime juice, chipotle pepper and adobo sauce in a small saucepan. Bring to a boil; reduce heat to low and simmer for 5 minutes. Remove from heat and let cool slightly; stir in raspberries and cilantro.  You can mash up the raspberries as you blend

Nutritional Information

Serving Size - 2 Tbsp
Calories - 40 kcal
Carbs - 10 g
Protein - 1 g
Fat - 0 g
Cholesterol - 0 g
Sodium - 2 mg
Fiber/Dtry - 1 g

2 lb Flank Steak

2 Tbs olive oil

2 cloves minced garlic

juice of one lime

¼ cup minced fresh cilantro

Instructions

Season the flank steak with sea salt and fresh ground pepper.  Combine next 4 ingredients in a Ziploc bag.  Add steak and make sure the marinade fully coats the meat. Marinate for 1 hour or overnight.

Grill over medium high heat for 5 minutes. When seared and nice grill marks appear turn over and brush with Raspberry Chipotle Sauce.  Grill for another 5 minutes or until a meat thermometer registers 140.  Turn again and brush with sauce and grill until meat registers 150 or medium rare.  Be careful not to burn the sauce.  Slice thinly to serve.

Nutritional Information

Serving Size - 5 oz
Calories - 375 kcal
Carbs - 30 g
Protein - 32 g
Fat - 14 g
Cholesterol - 76 mg
Sodium - 389 mg
Fiber/Dtry - 3 g

• 1 medium garlic clove
• 1/4 teaspoon salt
• 5 tablespoons extra-virgin olive oil
• 6 tablespoons fresh orange juice, plus more to taste
• 1/4 cup white-wine vinegar or red-wine vinegar
• 1 tablespoon Dijon mustard

Instructions

Peel garlic clove and smash with the side of a chef’s knife and mince. Whisk in oil. Add juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired

Nutritional Information

• 1/3 cup low sodium broth
• 1/4 cup balsamic vinegar
• 2 tablespoons cherry preserves
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 1 1/2 pounds Flank Steak
• 3 tablespoons finely chopped shallot
• 1 teaspoon extra-virgin olive oil or spray
• 1 teaspoons butter

Instructions

1. Whisk broth, vinegar, cherry preserves, garlic, salt and pepper in a small bowl. Place meat in a shallow glass dish. Pour the marinade over the meat and turn to coat. Cover and marinate in the refrigerator, turning several times, for at least 20 minutes or up to 8 hours.
2. Remove the meat from the marinade. Pour the marinade into a small saucepan; add shallot and set aside. Brush a heavy skillet with oil; heat over medium-high heat. Add the meat and cook for 8-10 minutes per side for medium-rare, depending on thickness, or until it reaches desired doneness. Transfer the meat to a cutting board; let rest for 5 minutes.
3. While the meat is cooking, bring the marinade to a boil; cook over medium-high heat for 5 to 7 minutes, or until it is reduced to about 1/2 cup. Remove from the heat; add butter and whisk until melted.
4. Slice the meat thinly against the grain. Add any juices on the cutting board to the sauce. Serve the meat with the sauce.

Nutritional Information

Serving Size - 4 oz
Calories - 200 kcal
Carbs - 5 g
Protein - 25 g
Fat - 7 g
Cholesterol - 41 mg
Sodium - 270 mg

½ cup buttermilk

¼ cup reduced- fat mayonnaise

1 ½ tablespoons lemon juice

2 tablespoons freshly grated Parmesan cheese

2 tablespoons reduced-sodium soy sauce

1 clove garlic, minced

1/8 teaspoon salt

Freshly ground pepper to taste

Instructions

1. Combine buttermilk, mayonnaise, lemon juice, parmesan, soy sauce, garlic, salt and pepper in blender; blend until smooth.

Tips & Notes:

      Make ahead tip: Cover and refrigerate for up to 2 days.

Nutritional Information

Serving Size - 1 oz
Calories - 16 cal
Carbs - 1 g
Protein - 1 g
Fat - 1 g
Cholesterol - 1 mg
Sodium - 89 mg

1 cup whole grain couscous

1 cup low sodium vegetable broth

1 Tbsp olive oil

1 carrot

2 stalks celery

¼ cup fresh basil leaves, chopped

¼ cup zucchini

¼ cup cauliflower florets

¼ cup cherry or grape tomatoes

¼ cup red, yellow or green bell pepper

2 Tbsp pine nuts

Black pepper to taste

Instructions

Bring vegetable broth and olive oil to a boil on the stove, add couscous and immediately remove from heat, stir, cover and set aside for 5 minutes. Chop all vegetables into small bite sized pieces. In a bowl, combine couscous (fluffed with a fork) with vegetables and pine nuts. Serve at room temperature or can be refrigerated and served chilled

Nutritional Information

Serving Size - 1.5cups
Calories - 460cal
Carbs - 74g
Protein - 14g
Fat - 14g
Cholesterol - 0g
Sodium - 275mg
Fiber/Dtry - 6g

1 lb. yellow tomatoes

½ medium cucumber

1 slice of day old bread, crusts removed

¼ cup red onion

2 Tbsp olive oil

1 Tbsp red wine vinegar

½ tsp minced garlic

Garnish: sprigs of basil and 2 tsp pine nuts

Instructions

Preheat oven or toaster oven to 350º F. Place pine nuts on small baking pan and toast in the oven for 2 minutes only, remove and set aside. Using a food processor, coarsely chop tomatoes, cucumber, bread, and onion and place in food processor with olive oil, vinegar and garlic. Process until pureed, about 1 minute. Garnish with basil sprig and pine nuts. Serve immediately or can be refrigerated and served chilled.

Nutritional Information

Serving Size - 1.5cups
Calories - 232cal
Carbs - 22g
Protein - 5g
Fat - 15g
Cholesterol - 0g
Sodium - 196mg
Fiber/Dtry - 3g

½ lb. halibut steaks

1 lemon thinly sliced

1 Tbsp olive oil

½ tsp chopped garlic

Ground pepper

Instructions

Preheat the oven to 350º F. Wash and thoroughly pat dry the fish. Gently rub the fish with the olive oil and chopped garlic to coat the entire surface. Layer the bottom of a small baking dish with ½ the lemon slices, then place the fish on top. Add pepper to preference and then add the remaining lemon slices on top of the fish. Bake for approx. 35 minutes (time depends on thickness of steaks). Remove from the oven, let stand 2 minutes to firm fish and serve.

Nutritional Information

Serving Size - 4oz
Calories - 218cal
Carbs - 2g
Protein - 30g
Fat - 10g
Cholesterol - 47mg
Sodium - 78mg
Fiber/Dtry - 0g

2 apples (choose a sweet, firm variety, i.e. Fuji)

3 Tbsp raisins

3 Tbsp walnut pieces

2 large blackberries (or more for garnish)

2 tsp butter

Instructions

Preheat oven to 350º F. Wash and dry apples. Using an apple corer, or with a paring knife, core the center of the apples and place stem side up in a small baking dish. Pack ½ of the raisins into the core of each apple, then the walnuts and top with a blackberry. Place 1 tsp of butter over each blackberry and then place in the oven. Cook for 1 hour. Remove from the oven, gently cut each apple in half and place cut side up in a small dish. Garnish with fresh blackberries.

Nutritional Information

Serving Size - 1/2 apple
Calories - 145cal
Carbs - 16g
Protein - 2g
Fat - 9g
Cholesterol - 6mg
Sodium - 2mg
Fiber/Dtry - 3g

4 garlic cloves, minced

 2 tsp coarse salt

 1/2 teaspoon ground coriander

 1/2 teaspoon ground cardamom

 1/4 teaspoon paprika

 4 pounds boneless, skinless chicken breasts, trimmed, cut into 1 1/2 -inch   cubes

 3 tablespoons olive oil

 6 medium red bell peppers, cut into 1 1/2 -inch squares

 2 medium white onions, cut into 1 1/2 -inch squares

 2 tablespoons sugar

 3 tablespoons rice wine vinegar

 1 cup chicken stock or canned low-sodium broth

 1/4 cup pomegranate molasses

 1 serrano or jalapeño chile, seeded and finely chopped

 1 tablespoon cornstarch, dissolved in 1 tablespoon water

Instructions

1) Light a grill or preheat the broiler. In a shallow bowl, combine the garlic, salt, coriander, cardamom and paprika. Add the chicken and oil and coat the meat with the spice mixture. Thread the chicken, red peppers and onions onto metal skewers, alternating the meat and vegetables.

2) In a small saucepan, melt the sugar over moderate heat until it caramelizes, about 4 minutes. Add the vinegar and boil for 1 minute. Add the chicken stock, pomegranate molasses and chile and boil until reduced to 3/4 cup, about 8 minutes. Stir in the dissolved cornstarch.

3) Grill the brochettes over very medium-high heat or broil, turning frequently, for 2 minutes. Move the kebabs to a cooler part of the grill or further from the broiler and brush them all over with the glaze. Grill or broil for about 8 minutes, turning once, until firm but still spring to the touch. Arrange the brochettes on a platter and drizzle with the remaining glaze. Serve at once.

Nutritional Information

Calories - 240cal
Carbs - 15g
Protein - 33g
Fat - 6g
Cholesterol - 83mg
Sodium - 450mg
Fiber/Dtry - 1.2g

1 1/2 cups walnuts (about 7 ounces)

 1/3 cup all purpose flour

 8 ounces bittersweet (not unsweetened) or semisweet chocolate, chopped

 1/2 cup (1 stick) unsalted butter, room temperature

 14 tablespoons sugar

 7 large eggs, separated, room temperature

  Powdered sugar

Instructions

1) Position rack in center of oven and preheat to 350°F. Butter 9-inch-diameter springform pan with 3-inch-high sides. Line bottom with waxed paper round. Finely grind walnuts with flour in processor; set aside. Stir chocolate in top of double boiler over simmering water until melted and smooth. Remove chocolate from over water. Cool chocolate slightly.

2) Using electric mixer, beat butter and 7 tablespoons sugar in large bowl until light and fluffy. Beat in melted chocolate. Add yolks 1 at a time, beating well after each addition. Continue beating until smooth and light, about 3 minutes. Mix in ground walnut mixture

3) Try pairing this rich and delicious dessert with fresh fruit or berries. 

Nutritional Information

Calories - 280kcal
Carbs - 24g
Protein - 6g
Fat - 21g
Cholesterol - 105mg
Sodium - 30mg
Fiber/Dtry - 2g

1 tablespoon unsalted butter

2 tablespoons finely grated fresh ginger

2 garlic cloves, minced

¼ cup cider vinegar

1 cinnamon stick

One 35-ounce can imported peeled tomatoes, drained, seeded and coarsely chopped

¼ cup light brown sugar

1 teaspoon ground cumin

¼ teaspoon cayenne pepper

1/8 teaspoon ground cloves

¼ cup honey

Salt and freshly ground black pepper

1 pound medium shrimp, shelled and deveined

Instructions

1) Melt the butter in a saucepan. Add the ginger and garlic and cook over moderately high heat, stirring, until fragrant. Add the vinegar and cinnamon stick and cook until reduced to a glaze, about 1 minute. Stir in the tomatoes, sugar, cumin, cayenne and cloves. Reduce the heat to low and cook, stirring occasionally, until the liquid has evaporated, about 1 hour. Discard the cinnamon.

2) Stir in the honey and season with salt and black pepper. Transfer the mixture to a food processor and puree until smooth. Let cool.

3) Light a grill or preheat the broiler. In a medium bowl, coat the shrimp with the tomato jam and let marinate at room temperature for 30 minutes. 

4) Grill the shrimp for about 2 minutes per side, or until lightly charred on the outside and opaque throughout.

Nutritional Information

Calories - 213kcal
Carbs - 33g
Protein - 17g
Fat - 4gmd
Cholesterol - 120mg
Sodium - 322mg
Fiber/Dtry - 2g

1 3/4 pounds small red-skinned potatoes, cut into quarters
1 bunch fresh mint, chopped
8 ounces feta-cheese, crumbled
3/4 cup brine-cured black olives (such as Kalamata), pitted, chopped
1/4 cup extra-virgin oil

Instructions

1) Place potatoes and 3 tablespoons mint in large pot of salted water. Bring  water to boil, reduce heat and simmer potatoes until tender, about 12 minutes. Drain potatoes; transfer to large bowl.

2) Set aside 2 tablespoons each of mint, cheese and olives; add remainder to warm potatoes. Mix in oil. Season with salt and pepper. Garnish potatoes with reserved mint, cheese and olives. Serve warm.

Nutritional Information

Serving Size - 1/2 cup each
Calories - 240
Carbs - 19g
Protein - 5g
Fat - 16g
Cholesterol - 20mg
Sodium - 500mg
Fiber/Dtry - 2g

4 cups mixed beans

14 oz diced onion

4, 16 oz cans of petite cut tomatoes

¼ cup chili powder

2 cloves garlic minced

Cayenne to taste

Salt to taste

Instructions

Mix all dried beans together in a larger bowl and place in a jar for storage.

Day 1

Emptly one jar (~4 cups) of beans into a 4 qt pan.  Fill with cold water until runs clear-picking out any chipped beans(these will not sprout).  Cover and let sit overnight. 

Day 2

In the morning drain beans in colander/strainer, place plate underneath and cover with a light towel on the counter out of direct sunlight.  In the evening rinse beans thoroughly and cover.

Day 3

In the morning drain beans in colander/strainer, place plate underneath and cover with a light towel on the counter out of direct sunlight.  (you should see sprouts by this time).  In the evening rinse thoroughly. 

Cook beans in the evening as follows:

In a large 4 qt pan, sauté the onions and garlic in olive oil until translucent. 

Add the beans and cover with 2 inches of water and bring to a simmer cooking until the beans are tender approx.  25 minutes. 

Add more water if necessary to keep beans covered. 

Add tomatoes, chili powder and cook at a simmer for an additional 20 minutes or until flavor is infused.  Season to taste and serve.

Nutritional Information

Calories - 200
Carbs - 38g
Fat - 2g
Cholesterol - 0mg
Sodium - 260mg
Fiber/Dtry - 11g

 1 quart grapefruit juice

 Honey to taste

Instructions

1)  Combine honey and grapefruit juice; freeze in a shallow

baking pan.

2)  When frozen, scrape the juice into a "snow cone"-

like mound with a large spoon.

3)  Garnish with a crispy cookie.

Nutritional Information

Serving Size - 1cup
Calories - 160
Carbs - 40g
Protein - 1g
Sodium - 3mg

8 slices salmon
Oil to sauté
2 lbs green tomatoes (unripe), cored and sliced
1 onion, fine dice
2 cloves garlic, chopped
1 Serrano chile, sliced
1 T chile paste
1 T sugar
1 T rice vinegar
1 bunch cilantro, chopped fine
Oil to stirfry

Instructions

1)      Cut salmon as per demo. 

2)      Sauté till just done. 

3)      Stir fry green tomatoes with remaining ingredients

Nutritional Information

Serving Size - 6oz
Calories - 385
Carbs - 14g
Protein - 35g
Fat - 21g
Cholesterol - 85mg
Sodium - 93mg
Fiber/Dtry - 2g

2 potatoes, peeled, chopped

 1 T horseradish

 1 bunch dill

 2 cucumbers with skin on, chopped

 1 qt butter milk

Instructions

1)  Boil potatoes in enough water to cover. 

 2)  Drain and puree in a blender with the remaining ingredients. 

 3)  Chill well.

Nutritional Information

Serving Size - 1 Cup
Calories - 107
Carbs - 17g
Protein - 7g
Fat - 2g
Cholesterol - 7mg
Sodium - 183mg
Fiber/Dtry - 2g

1 1/2 cups reduced-sodium chicken broth
1 1/2 cups water
1/2 cup dry white wine
1/2 teaspoon crumbled saffron threads
2 tablespoons extra-virgin olive oil plus additional for drizzling
6 garlic cloves, thinly sliced
4 ounces Spanish chorizo (cured spiced pork sausage; not hot), cut into 1/2-inch pieces
2 tablespoons unsalted butter, cut into pieces
1 medium onion, finely chopped
12 ounces angel-hair pasta or thin spaghetti, broken into 2-inch lengths
1 (14- to 19-ounce) can chickpeas, rinsed and drained
1/2 cup chopped flat-leaf parsley
1/2 cup sliced almonds with skins, toasted

Instructions

Bring broth, water, wine, saffron, and 1/2 teaspoon salt to a boil in a small saucepan, then reduce heat and keep at a bare simmer.

Heat oil in a 5- to 6-quart heavy pot over medium-high heat until it shimmers, then sauté garlic until pale golden, about 30 seconds. Transfer with a slotted spoon to paper towels to drain. Add chorizo and sauté until golden brown, about 3 minutes. Transfer with slotted spoon to paper towels with garlic.

Add butter to pot and sauté onion until golden, about 5 minutes, then add pasta and sauté, breaking up the pasta with a wooden spoon, until golden, about 4 minutes. Add broth mixture and cook, covered, until all liquid is absorbed, about 6 minutes. Stir in chickpeas, chorizo, garlic, parsley, and salt and pepper to taste.

Serve pasta sprinkled with almonds and drizzled with oil

Nutritional Information

Serving Size - 2 cups each
Calories - 540
Carbs - 24g
Protein - 21g
Fat - 24g
Cholesterol - 27mg
Sodium - 580mg
Fiber/Dtry - 9g

2 tablespoons tequila

2 teaspoons sugar

3 dozen large shrimp (about 2 pounds, shelled and deveined)

¼ cup almonds

¼ cup hazelnuts

1 red pepper

¼ cup cocoa nibs or grated unsweetened chocolate

1 medium tomato, halved, seeded and coarsely chopped

2 garlic cloves, minced

1 tablespoon sherry vinegar

2 teaspoons masa harina or fine cornmeal

2 teaspoons fresh lemon juice

1 teaspoon kosher salt

½ teaspoon crushed red pepper

¼ cup extra-virgin olive oil

Instructions

In a large, shallow glass or ceramic dish, stir the tequila with the sugar. Add the shrimp and toss to coat. Cover and refrigerate for at least 30 minutes.

Preheat the oven to 400°. Put the almonds and hazelnuts in separate pie plates and roast for 8 minutes, or until fragrant. Transfer the hot hazelnuts to a kitchen towel and rub together to remove the skins. Let cool, then coarsely chop the hazelnuts and almonds.

Roast the pepper over a gas flame or under the broiler, turning, until charred all over. Transfer the pepper to a bowl, cover with plastic wrap and steam for 5 minutes. Peel the pepper and discard the stem and seeds. Strain any accumulated juices into a bowl. Coarsely chop the pepper and transfer it to the bowl.

In a food processor, combine the almonds, hazelnuts, roasted pepper, cocoa nibs, tomato, garlic, vinegar, masa harina, lemon juice, salt and crushed red pepper. Process to a fine paste. With the machine on, slowly add the olive oil to form a thick sauce. Scrape the romesco sauce into a bowl and season with salt.

Light a grill. Season the shrimp with salt and grill over a hot fire for about 2 minutes per side, or until just cooked through. Serve the shrimp hot, with the romesco sauce alongside for dipping. The marinated shrimp and the romesco sauce can be refrigerated overnight. Bring the sauce to room temperature before serving.

Nutritional Information

Serving Size - 4 oz shrimp and 2 Tb
Calories - 207
Carbs - 5g
Protein - 24g
Fat - 9g
Cholesterol - 170mg
Sodium - 360mg
Fiber/Dtry - 1g

1/4 cup plus 2 tablespoons extra-virgin olive oil
2 large red bell peppers, stemmed, seeded, cut into 1/4- to 1/3-inch-wide strips
2 large yellow bell peppers, stemmed, seeded, cut into 1/4- to 1/3-inch-wide strips
1 large red onion, halved through core, thinly sliced crosswise
3 pounds fingerling potatoes or small red potatoes, halved lengthwise
1/2 cup chopped fresh parsley
1/4 cup chopped shallots
1/4 cup chopped fresh chives
1/4 cup chopped fresh basil
1 tablespoon chopped fresh thyme
1/4 cup Champagne or white wine vinegar

Instructions

Preheat oven to 425°F. Pour 1/4 cup extra-virgin olive oil onto large rimmed baking sheet. Spread all peppers and sliced onion over, sprinkle with salt and pepper, and toss to coat. Roast 10 minutes. Place halved potatoes and remaining 2 tablespoons olive oil in large bowl. Sprinkle with salt and pepper; toss to coat. Arrange potatoes in single layer atop peppers. Roast until potatoes are tender and beginning to turn golden, about 50 minutes.

DO AHEAD: Can be prepared 2 hours ahead. Let stand at room temperature. Rewarm in 425°F oven for 10 minutes before continuing.

Sprinkle chopped parsley and shallots over potatoes and toss to coat. Roast potatoes 5 minutes longer. Transfer potatoes to large platter. Sprinkle with chives, basil, and thyme. Drizzle with Champagne vinegar and toss to coat. Season to taste with salt and pepper.

Pipérade refers to the classic Basque stew made with tomatoes, bell peppers, onions, and garlic..

Nutritional Information

Serving Size - 1 & 1/4 cup
Calories - 200
Protein - 4g
Fat - 8g
Cholesterol - 0mg
Sodium - 10mg
Fiber/Dtry - 3.7g

12 tablespoons unsalted butter

5 1/2 ounces bittersweet chocolate

3 large eggs

3/4 cup sugar

1/3 cup all-purpose flour

3/4 cup black cherry preserves

Crème fraîche or whipped cream, for serving (optional)

Instructions

Preheat the oven to 375°F. Lightly butter and flour a 9-inch round cake pan.

In a heavy medium saucepan, combine the butter and chocolate. Melt over moderate heat, stirring frequently, until smooth, about 4 minutes. Remove from the heat and let cool slightly.

In a medium bowl, using an electric mixer, beat the eggs with the sugar at high speed until thick and pale, about 3 minutes. Add the flour and beat at low speed just until combined. Fold in one-third of the melted chocolate, then gently fold in the remaining chocolate; do not overmix.

Pour the batter into the prepared pan and bake for about 35 minutes, or until a toothpick stuck into the center comes out clean. Invert the cake onto a rack and let cool.

Meanwhile, in a saucepan, warm the cherry preserves over moderate heat. Cut the cake into wedges and serve with the cherry preserves and crème fraîche.

Nutritional Information

Calories - 310
Carbs - 36g
Protein - 3g
Fat - 19g
Cholesterol - 86mg
Sodium - 28mg
Fiber/Dtry - 1g

1 cup quinoa
1/2 cup Lemon juice
1 bunch Scallions, fine slices
3 bunches Italian parsley – 2-3 cups chopped
1/2 cup chopped mint
3 Roma tomatoes
¼ cup Extra-virgin olive oil
½ tsp Salt

Instructions

1. Cook quinoa according to package directions.
2. Drain quinoa and let cool, return to bowl and toss with half of lemon juice, scallions, tomatoes, chopped parsley and mint.  Whisk remaining lemon juice, olive oil and  salt together.
3. Pour dressing over the quinoa and toss well. Adjust seasoning if needed.

Mixture should be lemony and fresh. 

1. Mound tabbouleh in a shallow serving bowl.

Nutritional Information

Serving Size - 1/3 Cup
Calories - 100 kcal
Carbs - 13g
Fat - 5g
Cholesterol - 0g
Sodium - 100mg
Fiber/Dtry - 2g

2 medium cucumbers or 1 large                       
2 cups fat free Greek yogurt                            

4 cloves garlic              
3 Tablespoon fresh chopped mint and extra for garnish
1 Tbsp lemon juice

¼ tsp salt

Instructions

1. Peel cucumbers.  Cut in half length wise and scoop out  seeds with a teaspoon.   Dice or grate cucumber to preferred size.  Sprinkle with salt and set to the side. 
2. Meanwhile stir together yogurt, garlic, mint and lemon juice in a bowl.
3. Rinse cucumbers under cold water and drain off any excess liquid.  Pat dry with paper towel if needed   .
4. Mix cucumber.
5. Combine cucumber with yogurt mixture.
6. Serve cold as a topping for fritters or sandwiches, or use as a dip for veggies.

Nutritional Information

Serving Size - 1/3 Cup
Calories - 57
Carbs - 4 g
Protein - 5g
Fat - 0
Cholesterol - 0
Sodium - 65mg
Fiber/Dtry - 1g

¾ cup brown lentils, rinsed

 ½ cup bulgur(cracked wheat)

 1/3 cup olive oil

 1 medium onion, fine dice

 2 cloves garlic

 3 tsp cumin

 2 tsp ground coriander

 3 tbsp finely chopped fresh mint

 ½ cup flour

 4 eggs

 1/2 teaspoon salt                                                                                                                  ¼ tsp freshly ground pepper

Instructions

1. Sort and rinse lentils.  Place lentils in saucepan with 2 ½ cups water.  Bring to boil then reduce to simmer for 30 minutes.  Remove from heat and add bulgur to lentils.  Top with enough water to cover lentil bulgur blend.  Let stand until bulgur softens.
2. Heat oil in frying pan over medium heat, add onion and garlic and cook until soft about 5 minutes.  Stir in Cumin and coriander. 
3. Add onion mixture, mint, eggs, flour and salt to lentil bulgur blend.  The mixture should hold together well enough to drop spoonfuls in the frying pan.
4. Heat remaining oil in pan on medium heat.  Drop heaping tablespoon of mixture into pan.  Cook for 3 minutes per side or until brown. 
5. Serve with yogurt cucumber sauce. 

Nutritional Information

Serving Size - 5
Calories - 250
Carbs - 27 gm
Protein - 10 gm
Fat - 8 m
Cholesterol - 100 mg
Sodium - 198 mg
Fiber/Dtry - 8 gm

¼ cup olive oil

2 onions finely chopped

1 small carrot grated

1 small stalk celery finely chopped

2 cloves garlic, chopped

2 Tbsp tomato paste

14.4 oz can diced tomato

1 lb white fish fillets-basa, cod, tilapia

¼ tsp dried oregano

½ tsp sugar

1 Tbsp lemon juice

1/2 cup bread crumbs

Instructions

1. Preheat oven to 350 degrees.  Heat 2 Tbsp oil in frying pan.  Add onion, celery, and carrot cook for 10 minutes or until soft.  Add garlic, tomato paste, tomatoes, oregano and sugar.  Simmer for 10 minutes.   
2. Spray or coat baking dish with oil.  Arrange fish in single layer in a baking dish.  Stir parsley and lemon juice in tomato sauce blend.  Pour the mixture over the fish.  Top with breadcrumbs and remaining oil.

     3.  Bake for 20 minutes or until fish is cooked (no longer translucent)

Nutritional Information

Serving Size - 4 oz
Calories - 280
Protein - 26 gm
Fat - 5 m
Cholesterol - 47 mg
Sodium - 200 mg
Fiber/Dtry - 3 gm

Makes 25 Servings

1 tablespoon Olive Oil
4 ounces of chopped raw bacon
½ cup diced red onion
½ cup diced red bell pepper
½ cup diced green bell pepper
¼ cup chopped garlic
2 tablespoons Italian seasoning blend
½ teaspoon Cayenne pepper
1 t Black Pepper
1/2 Quart BBQ Sauce (your favorite)
2 teaspoon Worcestershire Sauce
½ tablespoon liquid smoke
5 pounds canned Baked Beans
Optional: Tabasco Sauce to taste

Instructions

1. Heat oil and bacon in a large soup pot over medium high heat until bacon is rendered and slightly crispy.
2. Add onions, peppers, and garlic then sauté until onions are translucent.
3. Add spices, sauce, and seasonings and bring to a low boil and lower to a simmer.
4. Simmer for at least 30 minutes and serve.

Nutritional Information

Serving Size - 1/2 cup
Calories - 147 cal
Carbs - 29.6 g
Protein - 5.7 g
Fat - 2.1 g
Cholesterol - 1.9 mg
Sodium - 603 mg
Fiber/Dtry - 4.3 g

1 pound Fresh Asparagus
2 tablespoon Balsamic Vinegar
¼ cup Olive Oil
Salt and Pepper to taste

Instructions

1. Cut woody ends off of the asparagus and place in colander. Wash off asparagus under cool running water. Set Aside.
2. Boil 2 quarts of lightly salted water in a sauce pot. 
3. Place asparagus in boiling water and par-cook (blanch)for 2 – 4 minutes depending on the thickness of the vegetable. Remove from boiling water and place asparagus into an ice water bath to shock or chill the vegetable to stop the cooking and set the color.  NOTE: Asparagus should be slightly limp and bright green.
4. Combine the vinegar, oil, and seasoning in a large bowl.Toss the cooked/chilled asparagus in the vinaigrette to coat well and let sit for 30 minutes.
5. On a medium low heat, grill asparagus on a char-broiler for 1 minute each side to grill mark and heat the asparagus through.
6. Serve immediately.

Nutritional Information

Serving Size - 4 ounces
Calories - 79.1 cal
Carbs - 4 g
Protein - 1.5 g
Fat - 6.9 g
Cholesterol - 0 mg
Sodium - 149 mg
Fiber/Dtry - 1.4 g

 ½ pound chopped Romaine lettuce
 5 ounces Spring Mix Greens
 2 carrots shredded
 2 Cucumber sliced
 5 ounces cherry tomatoes
 ½ Red Bell Pepper sliced julienne
 1 navel Orange – peeled and sectioned
 2 Apples (your choice)
 ¼ cup dried cranberries (Craisins)
 ¼ cup chopped walnuts (optional)

Instructions

1. Layer salads in order of ingredients listed OR toss all ingredients together for a family style salad.
2. Dress with a raspberry vinaigrette right before eating to prevent wilting.

Nutritional Information

Calories - 223 cal
Carbs - 34.4 g
Protein - 3.3 g
Fat - 9.9 g
Cholesterol - 0 mg
Sodium - 126 mg
Fiber/Dtry - 6 g

¼ cup Olive oil
½ cup Red Wine Vinegar
1 Tablespoons Chili powder
1 Tablespoons ground Cumin
2 Tablespoons Chopped Garlic
1 teaspoon Granulated Sugar
1 ounce of chopped Cilantro
1 teaspoon liquid smoke
Salt and Pepper to Taste

Instructions

1.  Combine ingredients together and pour over kabobs.
2.  Marinate at least 1 hour before cooking.

Nutritional Information

Serving Size - 1 ounce
Calories - 93.6 cal
Carbs - 2.9 g
Protein - 0.4 g
Fat - 9.4 g
Cholesterol - 0 mg
Sodium - 11 mg
Fiber/Dtry - 0. 6 g

4 Twelve Inch Wood or Metal Skewers
10 ounces Lean Stew Beef – large dice
10 ounces Chicken Breast – large dice
1 red bell pepper – large dice
1 Green bell pepper – large dice
1 Purple Onion – Large Dice
4 Button Mushrooms
4 Cherry Tomatoes
1 cup Tex-Mex Marinade
            NOTE: Keep Beef and Chicken separate.

Instructions

1. Pre-heat clean Char-broiler and season with cooking spray.
2. Soak Wood Skewers in room temperature water for at least 20 minutes.  Pat dry and set aside.
3. Skewer ingredients alternating between protein and vegetables
until all ingredients are utilized and there are about 4 – 5 ounces
of protein per kabob.
4. Marinate skewers for at least 1 hour prior to grilling.
5. Cook on Char-broiler on medium-high heat until internal temperature of chicken is 165 degrees and the beef at 140
degrees or as desired.
6. Serve immediately.

Nutritional Information

Serving Size - 4-5 ounces of meat
Calories - 323 cal
Carbs - 9.5 g
Protein - 39. 7 g
Fat - 13.6 g
Cholesterol - 104 mg
Sodium - 24.3 mg
Fiber/Dtry - 2.3 g

2 cups French green or brown lentils, sorted and rinsed
6-8 oz turkey sausage (lean)
4 cups homemade chicken or vegetable broth
4 cups cold water
2 tablespoons extra-virgin olive oil
3 large carrots, finely chopped
1 medium onion, diced
1/4 teaspoon freshly ground pepper, plus more to taste
4 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 bunch rainbow or red chard, large stems discarded, leaves roughly chopped
3 tablespoons lemon juice

Instructions

1)Combine lentils, broth and water in a Dutch oven. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25 to 30 minutes (brown lentils take a little longer than green).

2)Meanwhile, heat oil in a large skillet over medium heat. Brown Sausage; add carrots, onion, salt and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from the heat.

3)When the lentils are tender add chard. Cover and simmer until the chard has wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.         

Nutritional Information

Calories - 200 cal
Carbs - 28 g
Protein - 13 g
Fat - 6 g
Cholesterol - 10 mg
Sodium - 141 mg
Fiber/Dtry - 10 g

4 cups snap peas (about 12 ounces), trimmed
2 oranges
2 tablespoons extra-virgin olive oil
1 tablespoon white-wine vinegar
1 tablespoon minced shallot 
1 teaspoon sugar
1/2 small jícama, peeled and cut into matchsticks 

Instructions

1. Bring 1 inch of water to a boil in a saucepan fitted with a steamer basket. Steam snap peas until tender-crisp, about 3 minutes. Rinse peas with cold water. Drain.
2. Cut peels and white pith from oranges. Squeeze the peels and membranes over the bowl to extract about 3 tablespoons juice before discarding them. Transfer the segments with a slotted spoon to a small bowl. Whisk oil, vinegar, shallot, sugar into the juice. Return the segments to the bowl along with the snow peas and jícama
3. Toss with the dressing.
4. Garnish with greens and orange slices

Nutritional Information

Serving Size - 1 cup
Calories - 140 cal
Carbs - 19 g
Protein - 3 g
Fat - 7 gm
Cholesterol - 0 mg
Sodium - 5 mg
Fiber/Dtry - 5g

 1.5 -pounds chicken with bones, (or use parts, such as wings and backs)
 2 stalks celery, (with leaves), trimmed and cut into 2-inch pieces
 2 medium carrots, peeled and cut into 2-inch pieces
 1 medium onion, peeled and quartered
 6 cloves garlic, peeled
 1 small bunch fresh parsley, washed
 6 sprigs fresh thyme, or 1 teaspoon dried
 2-3 quarts cold water

Instructions

1. Combine chicken, celery, carrots, onion, garlic, parsley, thyme, salt and water in a large stockpot and bring to a boil over medium-high heat. Reduce heat to medium-low and simmer, partially covered, until the chicken is falling apart, about 2 hours. Skim the foam from the surface as it builds up.  Add water to cover ingredients as it evaporates.
2. Strain the broth through a large sieve or colander into a large bowl. Use a wooden spoon to press on the solids to extract as much of the broth as possible. Divide the broth among several shallow containers so it will cool quickly. Cover loosely and refrigerate overnight. Use a spoon to remove the fat that congeals on the surface.                                   

Nutritional Information

Calories - 0 g
Carbs - 0 g
Protein - 0 g
Fat - 0 g
Cholesterol - 0 g
Sodium - 0 g
Fiber/Dtry - 0 g

2 Tbsp Dried Basil

2 Tbsp Dried OrEgano

1Tbsp Dried Thyme

1Tbsp Dried Marjoram

1 tsp Dried Sage

Instructions

Blend dried herbs in small bowl and use to flavor soups, sauces, meat and stews.

Nutritional Information

Makes ¾ cup

1/3 cup lemon juice
1 tablespoon Dijon mustard
1 teaspoon sugar
1 clove garlic, minced
1/3 cup extra-virgin olive oil
1/3 cup chopped fresh herbs as available (Dill, thyme, parsley, basil, mint)
1/8 teaspoon salt
Freshly ground pepper, to taste

Instructions

Whisk lemon juice, mustard, sugar and garlic in a small bowl until blended. Drizzle in oil, whisking until blended. Stir in herbs, salt and pepper.

Nutritional Information

Serving Size - 3./4 cup
Calories - 62 cal
Carbs - 1 g
Protein - 0 g
Fat - 6g
Cholesterol - 0 g
Sodium - 40 mg
Fiber/Dtry - 0 g

Makes 6 servings

1 pound boneless, skinless chicken breast, trimmed of fat
8 ounces whole-wheat short pasta
3 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
⅓ cup homemade or reduced sodium chicken broth
⅓ cup crumbled feta cheese
3 tablespoons lime juice
1 cup fresh blueberries
1 tablespoon chopped fresh thyme
1 teaspoon freshly grated lime zest

Instructions

1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.

2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.

3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.

4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

Nutritional Information

Serving Size - 1 1/2 cup
Calories - 315 cal
Carbs - 33 g
Protein - 23 g
Fat - 11 g
Cholesterol - 50 mg
Sodium - 138 mg
Fiber/Dtry - 5 g

1 Cup hot water
3/4 Cup sugar
2 T. fresh lemon juice
1 lb. strawberries, hulled and sliced

Instructions

Stir together first three ingredients until sugar has dissolved. Blend strawberries in food processor until smooth. Add sugar syrup and blend to combine. Pour into 9 x 13 metal pan and place in freezer. Using a fork, stir the frozen edges toward the center every 20 to 30 minutes until all is frozen. Fluff with the fork and cover tightly. Leave in freezer until ready to serve. Serve with fresh strawberries.

Makes 6 Cups - about 12 servings

Nutritional Information

Calories - 53.4
Carbs - 13.8 g
Protein - 0.2 g
Fat - 0.1 g
Cholesterol - 0 mg
Sodium - 0.3 mg
Fiber/Dtry - 0.6 g

1 med. cucumber
1 garlic clove
1 1/2 Cup greek style yogurt
1 T. fresh lemon juice
1/2 tsp. salt
1/4 tsp. white pepper

Instructions

Peel and seed the cucumber then coarsely grate it. Place in a colander and squeeze out excess water. Peel and crush garlic and place in a bowl with the yogurt. Mix in the cucumber and lemon juice and season with salt and white pepper.

Serve with the grilled vegetables.

Serves 8 people

Nutritional Information

Calories - 42.1
Carbs - 3 g
Protein - 1.8 g
Fat - 3.3 g
Cholesterol - 6 mg
Sodium - 167.1 mg
Fiber/Dtry - 0.2 g

1 med. Zucchini
1 med. egg plant
1  sweet onion
1 each red and yellow bell pepper
2 T. canola oil
1 tsp. kosher salt
1/2 tsp. fresh ground pepper

Instructions

Trim ends of zucchini and slice lengthwise into 1/2" slices. Trim ends of eggplant and slice crosswise into 1" slices. Trim ends, peel and slice onion into 1" slices. Insert a toothpick from the side of each slice of onion until it reaches the middle. This helps keep it together when grilling. Cut off ends and core the peppers and cut each into 4 rectangles. Lightly brush the slices with canola oil and season with salt and pepper. Grill, turning occasionally until nicely marked and heated through. Do not over cook. Let cool slightly and cut each piece in half. Arrange on a platter. Serve at room temperature.

Makes 8 servings

Nutritional Information

Calories - 51.2
Carbs - 4.7 g
Protein - 0.7 g
Fat - 3.7 g
Cholesterol - 0 mg
Sodium - 321.5 mg
Fiber/Dtry - 1.1 g

2 Pork Tenderloins, trimmed
1 T. salt
2 T. jerk seasoning
 
1 - 8 oz. package frozen corn
1 tsp. canola oil
1/2 small red onion - diced
2  roma tomatoes - diced
3 T. cilantro - chopped
2  limes - juiced

Instructions

Trim fat off tenderloins and season all over with salt and jerk seasoning. Cover and refrigerate for 30 minutes and up to 2 hours.

Heat sauté pan, add oil to coat bottom and quickly sauté corn until heated through. Transfer to a bowl and let cool slightly. Dice the onion and tomato, chop the cilantro and add to the corn. Juice the limes over the salsa, season with salt and toss. Refrigerate for 20 minutes.

Heat grill to medium and cook the tenderloins, turning until browned all over and internal temperature reaches 145 degrees. Place on cutting board and cover with foil and let rest 15-20 minutes. Slice meat 1" thick and place on platter. Serve with the corn salsa.

Serves 8 people

Nutritional Information

Serving Size - 1/4 pork loin
Calories - 208.7
Carbs - 7.9 g
Protein - 26.1 g
Fat - 7.9 g
Cholesterol - 67.2 g
Sodium - 450 mg
Fiber/Dtry - 3.1 g

2 small heads of your favorite organic greens (about 16 cups)
1/2 Cup green onions, chopped
1/4 Cup fresh lime juice
1 T. Honey
1 serrano chile, chopped
1/2 Cup canola oil
1 tsp. kosher salt
1/2 tsp. freshly ground pepper

Instructions

Place onions, lime juice honey and chile in blender and blend till smooth. While blender is running slowly drizzle oil to emulsify. Season with salt and pepper. If too thick, add a few tablespoons of water to thin.

Wash, dry and tear up lettuce into serving bowl. Put salad dressing on bottom of bowl then toss the salad. Serves 8 people.

Nutritional Information

Serving Size - 2 cups
Calories - 138.6
Carbs - 4.3 g
Protein - 0.5 g
Fat - 13.7 g
Cholesterol - 0 mg
Sodium - 298.2 mg
Fiber/Dtry - 0.5 g

Makes 1 Cup

1 cup sliced strawberries
2 Tablespoons sugar
1 cup apple cider vinegar

Instructions

1. Place slice strawberries in clean pint jar.
2. Combine vinegar and sugar.
3. Add vinegar/sugar mixture to strawberries.
4. Cover jar with lid.
5. Let sit for 48 hours at room temperature. Vinegar will become red.
6. After 48 hours, strain out strawberries.

Store in refrigerator.

*Use as a salad dressing or marninade.
*Combine 2 Tablespoons of strawberry vinegar with 8oz.of club soda for a refreshing beverage.

Nutritional Information

Serving Size - 1 Tablespoon
Carbs - 3.2 g
Protein - 0.1 g
Fat - 0.0 g
Cholesterol - 0.0 mg
Sodium - 0.3 mg
Fiber/Dtry - 0.2 g
Calcium - 0.2 %

Makes 8 Servings

4 cups sliced strawberries (may use 16 oz. of frozen berries)
¾ cup Walla Walla sweet onions
1 Tablespoon corn starch
12 oz. apple juice concentrate (1 can)
1 cup plain yogurt
1 cup milk

Instructions

1. Simmer berries and onions until tender, approximately 20 minutes.
2. Cool
3. Puree berries and onions.
4. Return berry puree to medium low heat.
5. Remove ¼ cup of mixture and whisk in cornstarch until smooth.
6. Return ¼ cup to soup and continue stirring until soup thickens.
7. Remove from heat and allow soup to cool.
8. Blend puree, yogurt and milk in blender until smooth.
   Chill and enjoy.

Nutritional Information

Serving Size - 1 cup
Calories - 156.1
Carbs - 33.4 g
Protein - 3.2 g
Fat - 1.8 g
Cholesterol - 4.9 mg
Sodium - 53.6 mg
Fiber/Dtry - 2.0 g
Calcium - 32.9 %

Makes 4- 1 1/2 cup servings

3 cups pureed strawberries
12 oz. apple juice concentrate (1 can)
2 cups buttermilk
½ teaspoon cinnamon
¼ teaspoon allspice

Instructions

1. Blend strawberries and apple juice together.
2. Add buttermilk and spices.
3. Chill and enjoy!

Nutritional Information

Serving Size - 1 1/2 cup
Calories - 267.3 cal
Carbs - 60.4 g
Protein - 5.1 g
Fat - 1.8 g
Cholesterol - 4.9 mg
Sodium - 130.5 mg
Fiber/Dtry - 4.2 g
Calcium - 17.0 %

Makes 10 Cups

3 cups strawberries
1 12 oz can of apple juice concentrate, thawed
1 liter lemon flavored sparkling water

Instructions

1. Place strawberries in blender and puree.
2. Add apple juice and blend.
3. Mix equal portions of strawberry-apple puree with sparkling water into each glass. Carefully add sparkling water to strawberry-apple juice. Watch the foam!

Nutritional Information

Makes 24 servings

3 cups flour
1 tablespoon ground cinnamon
1 teaspoon baking soda
1 teaspoon salt
4 large eggs
1 ½ cup sugar
1 cup oil or melted butter
2 cups chopped, fresh strawberries
1 ½ cups ground hazelnuts

Instructions

1. Preheat oven to 325 degrees.
2. Combine flour, cinnamon, baking soda and salt in a large bowl.
3. Combine eggs, sugar and oil (or melted butter) in a separate bowl.
4. Add egg mixture to flour mixture. Stir until just mixed.
5. Fold in strawberries and hazelnuts.
6. Pour batter into 9 x 13 pan.
7. Bake until toothpick into center of cake comes out clean, approximately 45-55 minutes.

Note: Do not use frozen strawberries.

Options: May use rhubarb or blueberries instead of strawberries or in combination with strawberries.

From: America’s Best Lost Recipes, Cook’s Country Magazine, 2007.

Nutritional Information

Serving Size - 1 cake
Calories - 248.0
Carbs - 26.9 g
Protein - 3.8 g
Fat - 14.5 g
Cholesterol - 35.4 mg
Sodium - 160.4 mg
Fiber/Dtry - 1.6 g
Calcium - 2.0 %

Makes 18
3 cups sliced strawberries
1 cup sliced rhubarb
1 Tablespoon tapioca
¼ teaspoon salt
¼ teaspoon cinnamon
1/3 cup honey
8 oz mascarpone cheese
2 Tablespoons flour
1 Tablespoon honey
¼ teaspoon almond flavoring
1/8 teaspoon salt
36 sheets of 9” x 14” phyllo dough (Athens 16 oz. twin pack)
2-3 Tablespoons canola oil
1 Tablespoon honey
1 Tablespoon water
¼ cup finely ground hazelnuts

Instructions

Strawberry Rhubarb Sauce

1. Combine strawberries, rhubarb, tapioca, salt, cinnamon and honey in a medium size saucepan.
2. Cook over medium low heat until rhubarb is fork-tender, approximately 20-30 minutes. Stir occasionally.
3. Cool to room temperature.

Cheese filling

1. Combine mascarpone cheese, flour, honey, almond flavoring and salt in a small bowl.
2. Set aside until ready for use. Cheese filling should be at room temperature before use.

Assembly

1. Preheat oven to 350 degrees.

2. Place one sheet of phyllo dough on a piece of waxed paper.

1. Gently brush sheet with oil.
2. Place another sheet of dough on top of first sheet.
3. Gently brush with oil. (Note: While you are assembling turnovers, keep unused phyllo covered with a very slightly damp towel.)
4. Fold long sides of sheet to middle of sheet until the edges of sheets touch but do not overlap.
5. You now have a strip that measures approximately 4-4 ½ inches by 14”.
6. On one edge of the strip, place 1 tablespoon of cheese filling. Use a knife to spread the filling in a triangle-shape with the top and side edges as the “legs” of the triangle. Spread filling to about 3 ½ inches.
7. Place 1 tablespoon of strawberry-rhubarb filling over cheese filling.

10.  On the end that you spread the strawberries and cheese, bring top corner down to the bottom edge, forming a triangle.

11.  Your strip will now have a diagonal on one edge.

12.  Fold the triangle on its straight edge.

13.  Continue folding until you reach the end of the strip. You should end with the shape of your turnover being a triangle.

14.  Place turnover on baking sheet.

15.  Bake for 10-12 minutes until lightly brown.

16.  While turnovers are baking, combine 1 tablespoon of water and 1 tablespoon of honey and warm.

17.  Once turnovers are lightly browned, remove from oven.

18.  While the turnovers are still warm, baste turnovers with water-honey mixture.

19.  Sprinkle finely ground hazelnuts on top of basting.

20.Allow to cool and enjoy!

Nutritional Information

Serving Size - 1 turnover
Calories - 194.9
Carbs - 24.4 g
Protein - 2.4 g
Fat - 9.5 g
Cholesterol - 17.8 mg
Sodium - 165.8 mg
Fiber/Dtry - 1.5 g

Serves 12
1 1/2 pounds rhubarb stalks, leaves removed, ends trimmed, and sliced into 1/2-inch pieces
1/4 cup freshly squeezed orange juice from 1 medium orange
4 teaspoons minced lemongrass from a 3-inch piece
3/4 cup granulated sugar
1 pound strawberries, hulled and quartered about 3 cups
1 vanilla bean, split and scraped, pod and seeds reserved or 1 teaspoon vanilla extract

Instructions

Combine rhubarb, orange juice, lemongrass, and 1/2 cup of the sugar in a medium nonreactive bowl; toss to coat the rhubarb in the sugar and set aside to macerate for 10 to 15 minutes.

Meanwhile, toss remaining 1/4 cup sugar with strawberries, vanilla pod, and vanilla seeds in a small bowl until strawberries are well coated; let macerate at least 10 minutes.

Transfer rhubarb mixture to a medium saucepan over medium heat. Cook, stirring occasionally, until mixture starts to bubble and rhubarb releases its juices, about 5 minutes. Reduce heat to medium low, cover the pan, and simmer, stirring occasionally, until rhubarb “melts” and breaks apart, about 5 minutes.

Stir strawberry mixture into rhubarb and simmer uncovered for an additional 5 minutes. (Don’t stir too often— you want the strawberries to hold their shape.) Remove from heat, discard vanilla pod, and set aside to cool. The compote can be served at room temperature or chilled; refrigerate leftovers in a covered container

Nutritional Information

Serving Size - 1/2 cup
Calories - 67.2 cal
Carbs - 16.8 g
Protein - 0.5 g
Fat - 0.2 g
Cholesterol - 0 mg
Sodium - 1.6 mg
Fiber/Dtry - 1.5 g

2 tablespoons water
2 teaspoons unflavored gelatin
1 cup whipping cream
7 tablespoons sugar
2 cups reduced fat buttermilk (2%)
3/4 teaspoon vanilla extract
2 cups 1/2-inch cubes peeled assorted tropical fruits (such as mango,
papaya, and kiwi)

Instructions

Pour 2 tablespoons water into small custard cup; sprinkle unflavored gelatin over. Let stand until gelatin softens, approximately 10 minutes.

Combine whipping cream and sugar in heavy medium saucepan. Stir over medium heat until sugar dissolves and mixture is hot but not boiling. Remove from heat; add gelatin mixture and stir until gelatin is completely dissolved and mixture is smooth. Cool mixture to room temperature, about 45 minutes.

Stir buttermilk and vanilla extract into cream mixture. Pour mixture through fine strainer into 4-cup measuring cup. Divide mixture among six 3/4-cup custard cups or ramekins. Refrigerate until panna cotta is set, at least 6 hours and up to 1 day.

Run thin sharp knife around sides of each panna cotta to loosen. One at a time, place bottom of each custard cup in 1 inch of hot water 30 to 45 seconds; immediately invert custard cup onto plate. Using both hands, firmly grasp custard cup and plate together, shaking gently and allowing panna cotta to settle onto plate. Spoon fruit mixture around each panna cotta and serve.

Nutritional Information

Serving Size - 1/2 cup
Calories - 261.4 cal
Carbs - 28.5 g
Protein - 3.9 g
Fat - 15.6 g
Cholesterol - 57.6 mg
Sodium - 107 mg
Fiber/Dtry - 1.2 g

6 large leeks
About 3/4 cup extra-virgin olive oil (though I always skimp and use less)
1 cup sliced shallots
1 tablespoon thyme leaves
1/2 cup dry white wine
1 1/2 to 2 cups chicken or vegetable stock or water
kosher salt and freshly ground black pepper

Instructions

1. Preheat the oven to 400°F.

2. Remove any bruised outer layers from the leeks. Trim off to the roots, leaving the root end intact. Trim the tops of the leeks on the diagonal, leaving 2 inches of the green part attached. Cut the leeks in half lengthwise, and submerge in a large bowl of cold water to clean them. Shake the leeks well to dislodge the dirt stuck inside. Let them sit a few minutes, to allow any grit inside the layers to fall to the bottom of the bowl. Repeat the process until the water is clean. Place the leeks, cut side down, on a towel and pat dry completely.

3. Turn the leeks over so their cut sides are facing up, and season with 2 teaspoons salt and a few grindings of black pepper.

4. Heat a large sauté pan over medium-high heat for 2 minutes. Pour in 1/4 cup olive oil, and wait 1 minute. Place the leeks in the pan, cut side down, being careful not to crowd them. (You will probably need to sauté them in batches or in two pans. Add more olive oil to the pan as needed, for each batch.) Sear them 4 to 5 minutes, until they are golden brown. Season the backs of the leeks with salt and pepper, and turn them over to cook another 3 to 4 minutes. Transfer them to a large gratin dish, lining them up, cut sides facing up. (Choose a baking dish or gratin dish that can go from oven to table and that will accommodate all the leeks and chick thighs, or use two smaller dishes.)

5. Pour 1/4 cup olive oil into the pan and heat over medium heat. Add the shallots, thyme, 1/4 teaspoon salt, and a pinch of pepper. Cook about 5 minutes, until the shallots are just beginning to color. Add the white wine and reduce by half. Add 1 1/2 cups stock, and bring to a boil over high heat.

6. Pour the liquid over the leeks. The stock should not quite cover them; add more stock if necessary. Braise in the oven 30 minutes, until the leeks are tender when pierced.

Nutritional Information

Serving Size - 1 leek
Calories - 183.4 cal
Carbs - 14 g
Protein - 1.7 g
Fat - 13.8 g
Cholesterol - 0 mg
Sodium - 696.3 mg
Fiber/Dtry - 1.2 g

Serves 6

12 chicken thighs, trimmed of excess skin and fat
1 cup thinly sliced onion
3 tablespoons plus 1 teaspoon thyme leaves
2 chiles de arbol, thinly sliced on the diagonal
2 fresh bay leaves, thinly sliced, or 2 dried leaves, crumbled
3/4 cup dry vermouth
2 cups fresh breadcrumbs
5 tablespoons unsalted butter
2 tablespoons chopped flat-leaf parsley
1/2 cup finely diced shallots
1/2 cup Dijon mustard
1 extra-large egg
2 teaspoons chopped tarragon
2 tablespoons extra-virgin olive oil
3/4 cup chicken stock Braised leeks
kosher salt and freshly ground black pepper

Instructions

1. Place the chicken thighs in a large bowl with the sliced onion, 2 tablespoons thyme, chiles, bay leaves, and 1/4 cup vermouth. Using your hands, toss to coat the chicken well. Cover and refrigerate at least 4 hours, preferably overnight.

2. Place the breadcrumbs in a medium bowl. Heat large sauté pan over medium heat for 1 minute. Add 3 tablespoons butter, and cook until it’s brown and smells nutty. Use a rubber spatula to scrape the brown butter over the breadcrumbs. Wait 1 minute, and then toss well with the parsley and 1 tablespoon thyme.

3. Preheat the oven to 375°F.

4. Return the sauté pan to medium heat for 1 minute. Swirl in the remaining tablespoons butter, and when it foams, add the shallots and remaining 1 teaspoon thyme. Sauté about 2 minutes, until the shallots are translucent. Add the remaining 1/2 cup vermouth and reduce by half. Transfer to a bowl and let cool a few minutes. Whisk in the mustard, egg, chopped tarragon, and a pinch of black pepper.

5. Remove the chicken from the refrigerator 30 minutes before cooking, to bring it to room temperature. Discard the seasonings, and pat the chicken dry with paper towels. After 15 minutes, season the thighs well on both sides with salt and pepper.

6. Return the same sauté pan to high heat for about 2 minutes. Swirl in the olive oil, and wait 1 minute. Place the chicken thighs in the pan, skin side down, and cook 8 to 10 minutes, until the skin is a deep golden brown. Turn the thighs over and cook a minute or two on the other side. Place the chicken on the braised leeks. Turn off the heat and discard the fat. Add the chicken stock to the pan, and scrape with a wooden spoon to release the crispy bits stuck to the bottom. Pour the chicken stock over the braised leeks.

7. Toss the chicken thighs in the bowl with the mustard mixture, slathering them completely, and then rearrange them over the braised leeks. Spoon any remaining mustard mixture over the chicken thighs. Top each thigh with breadcrumbs, patting with your hands to make sure they get nicely coated. (You want lots of mustard mixture and lots of breadcrumbs.) Bake about 40 minutes, until the chicken is just cooked through. To check for doneness, piece the meat near the bone with a paring knife; when ready, the juices from the chicken will run clear.

8. Turn the oven up to 475°F and cook the chicken thighs another 10 minutes, until the breadcrumbs are golden brown. . Serve in the baking dish, or transfer to a large warm platter.

Nutritional Information

Serving Size - 2 thighs
Calories - 415.8 cal
Carbs - 23.4 g
Protein - 32.4 g
Fat - 17.5 g
Cholesterol - 175.9 mg
Sodium - 571.8 mg
Fiber/Dtry - 2.5 g

Makes 6 Servings

1 cup green lentils, rinsed and picked over
1 small, onion, halved
Salt and freshly ground black pepper
¾ pound medium asparagus, tips cut to 1 inch, stems chopped
1 medium fennel bulb, quartered, cored and thinly sliced
2 small tomatoes, finely chopped
2 jalapeno or Serrano chiles, seeded and minced
2 tablespoons coarsely chopped cilantro
2 tablespoons coarsely chopped flat-leaf parsley
3 tablespoons fresh lemon juice
1-1/2 tablespoons extra-virgin olive oil
1-1/2 tablespoons soy sauce
4 cups loosely packed mixed baby lettuces

Instructions

Bring a medium saucepan of water to a boil. Add the lentils and onion and season with salt and pepper. Reduce the heat to low, cover and simmer until the lentils are tender, about 15 minutes. Drain; discard the onion. Transfer the lentils to a medium bowl and let cool.
Cook the asparagus tips and stems in a medium saucepan of boiling salted water until barely tender, about 4 minutes. Drain and rinse in cold water, then drain again and pat dry. Add the asparagus to the lentils. Add the fennel, celery, tomatoes, jalapeños, cilantro, parsley, lemon juice, olive oil and soy sauce to the salad, season with salt and pepper and toss to mix.
Arrange the endive spears on plates. Mound the lettuce in the center and top with the asparagus-lentil salad.

Nutritional Information

Serving Size - 1/2 cup
Calories - 146.9 cal
Carbs - 23.2 g
Protein - 9.3 g
Fat - 2.9 g
Cholesterol - 0 mg
Sodium - 169.3 mg
Fiber/Dtry - 8.6 g

1 16 ounce salmon filet, cut into four equal pieces
2 tablespoons olive oil
1 small red or yellow onion, diced
1 clove garlic, chopped
1 jalapeno pepper, chopped fine
1 small red bell pepper, diced
¼ cup chopped green olives (rinsed and drained)
3 Roma tomatoes, chopped
½ teaspoon each: oregano, chili powder and ground cinnamon
¼ cup lemon juice
½ teaspoon kosher salt (or ¼ teaspoon table salt)
½ teaspoon black pepper
Chopped cilantro

Instructions

1. Rinse salmon filets and pat dry. Coat filets with a little olive oil, salt and pepper.
2. Pre heat oven to 350 F
3. In a large skillet, heat oil over medium-high heat. Sauté onion, garlic, jalapeno pepper and bell pepper until onion is translucent.
4. Add green olives and tomatoes and cook until tomatoes are tender.
5. Add spices and lemon juice and cook until most of the liquid is gone. Remove from heat.
6. Place seasoned fish in a greased baking dish. Top with sauce and bake for 10 to 15 minutes or until internal temperature reaches 140 F.
7. Garnish with chopped cilantro.

Nutritional Information

Serving Size - 1
Calories - 321 cal
Carbs - 9 g
Protein - 30 g
Fat - 19 g
Cholesterol - 80 mg
Sodium - 497 mg
Fiber/Dtry - 2g

4 cups Milk
4 cans of La Lecherita  
1/2 cup sugar
1 tsp. Vanilla
3 Eggs

Instructions

1. Caramelize sugar in a small sauce pan, then pour in a glass dish 
2. Blend 2 cups of milk, 2 cans of La Lecherita, 1 ½ eggs, half of tbsp. of vanilla, pour over caramelized sugar
3. Repeat process, with left over ingredients
4. Bake in oven  350◦ for about 2hrs or until custard consistency

Nutritional Information

Serving Size - 1/2cup
Calories - 252 cal
Carbs - 38.8 g
Protein - 8.5 g
Fat - 6.8 g
Cholesterol - 75.9mg
Sodium - 116.7 mg
Fiber/Dtry - 0 g

Ingredients:     
2 cups quinoa        
4 cups water
1 bunch parsley, minced
1 bunch green onion, fine slivers
1 small cucumber, diced      
2 roma tomatoes, diced
2 tbls lemon juice
¼ cup olive oil
6 leaves fresh mint, chopped
2 tsp ground cumin
3 cloves garlic minced
Sea salt
Black pepper

Instructions

Method:

To cook quinoa, first rinse in a colander (cheese cloth if colander has over-sized holes).  Bring water to boil, pour in rinsed quinoa and turn heat to med low. Cover and cook for 30 - 35 minutes. Drain and spread onto sheet pan and cool in refrigerator.

Combine parsley, onion, mint, lemon juice and garlic in food processor and blend until well chopped. Slice cucumber in half length-wise.  Use a spoon to scoop out all seeds. Quarter cucumber and dice. Slice roma into quarters and dice.

In a large bowl combine cooled quinoa and all other ingredients. Mix well and enjoy cold.

Nutritional Information

Calories - 333.4g
Carbs - 46.2 g
Fat - 13.2 g
Cholesterol - 0.0 mg
Sodium - 13.3 mg
Calcium - 3.3 %

2 cups lentils               
1 ½ cups chickpeas(soak overnight)
1 carrot diced              
3 stalks celery, sliced
1 cup cashews             
1 stalk leek(or ramps in spring)
 
Caramelized Shallot and Mustard Vinaigrette
½ cup brown rice vinegar or apple cider         
1 tbls stone ground mustard         
1 tbls unrefined cane sugar                              
3 shallots
2 tbls almond oil                                             
1 tbls fresh dill, minced
1 tbls fresh parsley minced                              
3 stalks green onion, minced
Sea salt and black pepper                                
3 cloves fresh garlic minced
½ cup extra virgin olive oil

Instructions

Bring 4 cups of water to a boil and add lentils. Reduce heat and cook for 45 minutes. In a separate pot bring 4 cups of water to a boil and add soaked garbanzo beans. Simmer for about 60-90 minutes (canned lentils and garbanzo beans can be used if necessary). Move to sheet pan and let cool in refrigerator.

Quarter carrot and celery and slice thin. Finely slice leeks and green onion.

Roast cashews about 5 minutes at 350 degrees in oven. Let cool then crush.

In a sauté pan heat 1 tablespoon of almond oil and sauté shallots and garlic until caramelized. Set aside and cool.

In a food processor combine caramelized onion and garlic with all other vinaigrette ingredients, while blending slowly drizzle in olive oil, blend until smooth and all oil has been incorporated.

In a large bowl combine cooled legumes and vinaigrette. Mix well and serve chilled.

Nutritional Information

Serving Size - 1 cup
Calories - 465 cal
Carbs - 50 g
Protein - 18 g
Fat - 24g
Cholesterol - 0mg
Sodium - 80mg
Fiber/Dtry - 14g

Ingredients:

Vegetable Crostini
2 zucchini, sliced
2 roma or plumb tomatoes, sliced
1 in season yellow squash (crookneck, butternut, acorn), peeled, sliced
1 yellow onion, diced
3 cloves fresh garlic, minced
6 leaves fresh peppermint, chopped
sea salt and black pepper
olive oil

Pea Shoot Pesto
2 cups pea shoots (sprouts)
3 cloves fresh garlic
1/2 bunch parsley, chopped
1 cup olive oil
1/2 cup grated parmesan cheese
2tbls lemon juice

Bread Crumb Topping

Croutons (purchased or homemade)
fresh parsley
mozzeralla cheese

Instructions

Method:

1. Place yellow squash on an oiled sheet pan and bake at 350 degrees until soft (not necessary if crookneck). 
2. In a sauté pan heat 2tbls oil and caramelize onion and garlic.
3. In a food processor combine all ingredients for pea shoot pesto except parmesan cheese. Drizzle olive oil in slowly and blend well. Combine cheese and herb mix in a bowl, mix well, pour into a squeeze bottle and chill.
4. In a food processor grind croutons until desired texture. Combine parsley, cheese, and bread crumbs in a bowl.
5. Layer in an oiled baking dish onion mixture first then squash, zucchini, tomatoes and fresh herbs and spices. Top with bread crumbs and bake until golden. Drizzle pesto over top and enjoy.

Nutritional Information

Serving Size - 1 1/2 cup
Calories - 498 cal
Carbs - 20g
Protein - 11g
Fat - 43g
Cholesterol - 21mg
Sodium - 317mg
Fiber/Dtry - 4g

 
Ingredients:
3 large tomatoes
2 cloves garlic
2 Serrano Chile peppers
Water
1/2 medium onion
Salt to taste

Instructions

Directions:

Roast tomatoes, peppers, garlic and onions on a hot griddle or frying pan and puree in blender with water and salt. Check seasoning.

Nutritional Information

Serving Size - 2oz
Calories - 18.6cal
Carbs - 4.1g
Protein - 0.7g
Fat - 0.2g
Cholesterol - 0mg
Sodium - 79.3mg
Fiber/Dtry - 0.9g

Ingredients:
6 tomatillos
1 or 2 Serrano Chile peppers
½ cup water
½ medium onion, finely chopped
½ cup of chopped cilantro
Salt to taste

Instructions

Directions

1. Husk tomatillos and stem chile peppers

2. Wash and puree in blender with water and salt. 

3. Pour salsa into a bowl and add chopped onion and cilantro.  Check seasoning.

Nutritional Information

Serving Size - 2oz
Calories - 13.6cal
Carbs - 2.8g
Protein - 0.4g
Fat - 0.3g
Cholesterol - 0mg
Sodium - 73.4mg
Fiber/Dtry - 0.8g

Ingredients:
4 skinless chicken thighs, cut in chunks
2 chopped tomatoes
½ medium onion, chopped
3 tablespoons canola oil
Salt to taste

Instructions

Directions

Heat oil in a frying pan over medium heat.  Add chicken and fry for 5 minutes, add onion and tomato and fry for about 15 minutes. Salt to taste. 

Nutritional Information

Serving Size - 1/2cup
Calories - 199.3cal
Carbs - 5.4g
Protein - 14.5g
Fat - 13.5g
Cholesterol - 57.3mg
Sodium - 213.3mg
Fiber/Dtry - 1.2g

½ lb. beans (pinto, black turtle, small red...as preferred)
1 medium onion, roughly chopped
Salt to taste

Instructions

1. Sort and wash beans and put in a large pot (clay pots add extra flavor) and add cold water to a level of about two inches above beans. 
2. Put on high heat and bring to a boil. 
3. When boiling, cover (need not be covered tightly), turn down heat to medium-to-low and continue to simmer for about an hour and a half, checking occasionally to make sure there is plenty of water and stirring to make sure the beans don’t stick.  Add more hot water if necessary. 
4. When beans are almost done, add the onion and salt to taste and continue to cook for another 15 minutes–or more if desired.  Beans should be liquid but not watery.

Frijoles may be eaten straight from the pot or refried or combined with other ingredients for different dishes.

Nutritional Information

Serving Size - 1/2 cup
Calories - 122.4cal
Carbs - 23.1g
Protein - 7.2g
Fat - 0.5g
Cholesterol - 0mg
Sodium - 203.9g
Fiber/Dtry - 7.6g

2 tablespoons tomato sauce (no salt added) 
Pinch dried oregano
Pinch powdered garlic
Home made pizza crust (1/4 recipe rolled out thin) or whole wheat pita bread (~6”)
1/4 cup shredded part skim mozzarella cheese
 
Top as desired:  Try Spinach, mushroom, sliced olives, arugula, fresh sliced tomato, reduced fat pepperoni, etc

Instructions

1. Spread pizza sauce over dough.
2. Add shredded mozzarella cheese and toppings as desired.

Place on baking sheet. Bake at 500 degrees F for 10-12 minutes or until cheese is melted

Nutritional Information

Serving Size - 1
Calories - 270cal
Carbs - 39g
Protein - 13g
Fat - 7g
Cholesterol - 15mg
Sodium - 600mg
Fiber/Dtry - 5g
Calcium - 210mg

Ingredients:

To make 12 ounces dough:

3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1 package quick-rising yeast, (2 1/4 teaspoons), such as Fleischmann's RapidRise
½  teaspoon salt
1/4 teaspoon sugar
1/2-2/3 cup hot water, (120-130°F)
2 teaspoons extra-virgin olive oil

Instructions

Directions

1. Combine whole-wheat flour, all-purpose flour, yeast, salt and 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. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
3. Divide dough evenly into 4 sections using dough cutter or knife.  Roll out 4 individual pizza crusts and top as desired.
4. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Bake the pizza until the bottom is crisp and golden, 10 to 14 minutes.

Nutritional Information

Serving Size - 3oz
Calories - 191cal
Carbs - 35g
Protein - 6g
Fat - 3g
Cholesterol - 0mg
Sodium - 400mg
Fiber/Dtry - 4g

2 tablespoons extra-virgin olive oil                 
1 tablespoon chile powder
1 tablespoon fresh lime juice                           
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper                
Cabbage Slaw(see recipe)
4, 4-ounce wild salmon fillets, about 1-inch thick
8, 6-inch corn or whole wheat flour tortillas, warmed
1 Diced Orange(peel removed)
½ cup Light Sour Cream (optional)
½ cup Chopped Cilantro

Instructions

1. Preheat oven to 400 degrees.
2. Combine oil, chile powder, lime juice, salt and pepper in a small bowl. Rub the spice mixture liberally over salmon.
3. Cook salmon on foiled baking tin for 10-15 minutes or until fish is opaque.  Remove skin.
4. To serve, place 2 tortillas on each plate. Evenly divide the fish and Cabbage Slaw, top diced orange, a tablespoon of light sour cream and cilantro.

Nutritional Information

Serving Size - 2 Tacos
Calories - 429
Carbs - 29 g
Protein - 32g
Fat - 19g
Cholesterol - 85mg
Sodium - 288g
Fiber/Dtry - 4g

Ingredients:
2 cups finely shredded green cabbage  
1/2 cup thinly sliced red bell pepper
1/3 cup thinly sliced red onion 
2 tablespoons seasoned rice vinegar
1 tabelspoon extra-virgin olive oil
1/4 teaspoon salt                                                                                                                                 

Instructions

1. Toss cabbage, bell pepper, onion, vinegar and oil in a large bowl. Season with salt and pepper; toss again to combine.

Nutritional Information

Serving Size - 1/2 cup
Calories - 55 cal
Carbs - 4g
Protein - 1g
Fat - 4g
Cholesterol - 0mg
Sodium - 153mg
Fiber/Dtry - 1g

12 oz vanilla soy, almond, or low fat milk
1 light vanilla yogurt
½-1cup frozen Blueberry or mixed berry
1 frozen banana

Instructions

In blender combine milk, fruit and light yogurt.  Blend until smooth and creamy!

Nutritional Information

Serving Size - 6oz
Calories - 95 cal
Carbs - 18g
Protein - 5g
Fat - 0.5g
Sodium - 70mg
Fiber/Dtry - 1g
Calcium - 160mg

1 cup chopped onion
1 clove garlic
1 Tbsp Canola oil
3 cups water
½ cup Barley uncooked
1, 16 oz can of no salt added tomatoes
1, 16 oz tomato sauce
1, 15 oz can reduced sodium chicken broth
2 cups frozen corn or corn off 2 ears
1, 4 oz can chopped green chilis or ~1 cup other green peppers
1 Tbsp chili powder
½ tsp ground cumin
3 cups chopped cooked chicken skim removed, fat trimmed (~1.5 pounds)

Instructions

1. In a 4 quart saucepan cook onion and garlic in oil until onion is tender. 

2. Add remaining ingredients except chicken.  Bring to a boil. 

3. Reduce heat to low; cover.  Simmer 40 minutes, stirring occasionally. 

4. Add cooked chicken; continue to simmer for 5-10 minutes or until chicken is heated through and barley is tender.  Add additional water or broth if chili is too thick upon standing.

Nutritional Information

Serving Size - 1 cup
Calories - 184.1
Carbs - 23.7g
Protein - 18.1g
Fat - 2.5g
Cholesterol - 32.9mg
Sodium - 357.9g
Fiber/Dtry - 5.1g

2-3 tablespoons oil
1 ½ cups rice
1/4 large onion, chopped
1 tomato
3 cups water or chicken broth
1 jalapeño pepper
1 sprig cilantro
1/4 cup peas or carrots
Salt to taste

Instructions

1. Fry rice in a heavy saucepan over medium heat for about 3 minutes, add onion. Continue frying till rice begins to brown and onion is soft, lowering heat if necessary. 
2. Puree tomato in the blender with ½ cup of the water. Add tomato and continue frying for about 2 minutes. 
3. If using carrots, chop fine and add to the rice with the tomato. Add water or broth and salt to taste and bring to a boil. 
4. Add the pepper and cilantro. Cover pot and continue cooking over low heat for about 5 minutes. 
5. Add peas and continue cooking till rice is done–about 10 more minutes. Serves 4

Nutritional Information

Serving Size - 2/3 cup
Calories - 267.3 cal
Carbs - 44.5 g
Protein - 4.7 g
Fat - 7.7 g
Cholesterol - 1.9 mg
Sodium - 374.5 mg
Fiber/Dtry - 1.5 g

6 tomatillos

1 or 2 Serrano Chile peppers

½ cup water

½ medium onion, finely chopped

½ cup of chopped cilantro

Salt to taste

Instructions

1. Husk tomatillos and stem chile peppers

2. Wash and puree in blender with water and salt. 

3. Pour salsa into a bowl and add chopped onion and cilantro.  Check seasoning.

Nutritional Information

Serving Size - 2 oz
Calories - 13.6 cal
Carbs - 2.8 g
Protein - 0.4 g
Fat - 0.3 g
Cholesterol - 0 mg
Sodium - 73.4 mg
Fiber/Dtry - 0.8 g

1/3 cup good-tasting stock (vegetarian or chicken stock)
2 tablespoons fish sauce (or substitute 2.5 tablespoons soy sauce)
1 tablespoon lime juice
5-7 cloves of garlic, minced
1 teaspoon liquid honey (or substitute brown sugar), plus more to taste
2 teaspoons corn starch dissolved in 4 tablespoon water
1 red chili, minced, or 1 teaspoon chili sauce or ½ teaspoon cayenne pepper

Instructions

1. Start by making the stir fry sauce. Place all ingredients- except garlic and cornstarch- in a sauce pan over medium- high heat.
2. When Sauce begins to bubble, reduce heat to medium-low. Now add the minced garlic and cornstarch (dissolved in water). Stir until the sauce thickens slightly about 30 seconds to 1 minute.
3. Do a taste test. You’re looking for a balance of salty (fish sauce), spicy (garlic and chili), sour (lime) and sweet (sugar). Adjust to your taste

 From Allrecipes.com

Nutritional Information

1 Medium- size carrot, sliced
1-2 cups baby bok choy, or other Chinese cabbage (leaves left whole if not too large, otherwise cut in half or thirds)
1 red pepper, cut into bite-sized pieces
5-6 shiitake mushrooms, sliced, or left in halves or quarters
3 spring onions, cut in thirds
1 small head broccoli, cut into florets
1 thumb-size piece of galangal (or ginger), sliced thinly (matchstick-like pieces)
3 tablespoon white wine or sherry (or cooking wine or sherry) for stir frying

Instructions

1. Place a little oil in a wok/frying pan over medium to high heat. Add carrots, galangal (or ginger) and shiitake mushrooms. When the wok/pan becomes dry, add a little of the wine or sherry, 1 Tbsp. at a time to keep ingredients frying nicely. Stir fry in this way, adding more wine or sherry as needed, for 2-3 minutes or until carrots start to soften.
2. Add the rest of the vegetables plus 1/3 of the stir-fry sauce and continue stir- frying another 2 minutes, or until broccoli has softened but still retains some of its crispness.
3. Add remaining stir-fry sauce and mix until everything is hot. Remove from heat.
4. Do one last taste test. If not salty enough add up to 1 Tbsp. more fish sauce. If too salty, add another squeeze of lime juice. Add more sugar or honey if desired.
5. Serve immediately with plenty of Thai jasmine scented rice and Enjoy!

Make 6 servings

Nutritional Information

Serving Size - 2/3 cup
Calories - 89
Carbs - 9.8 g
Protein - 2.8 g
Fat - 4.8 g
Cholesterol - 0
Sodium - 492 mg
Fiber/Dtry - 2 g

1 ¼ pounds medium shrimp- peeled and deveined
2 ½ (13.5 ounce) cans canned coconut milk
2 ½ cups water
1 1/4 (1 inch) pieces galangal, thinly sliced
5 stalks lemon grass, bruised and chopped
12 ½ kaffir lime leaves, torn in half
1 ¼ pounds shiitake mushrooms, sliced
¼ cup and 1 tablespoons lime juice
3 tablespoons and 2 ¼ teaspoons fish sauce
¼ cup and 1 tablespoon brown sugar
1 ¼ teaspoons curry powder
1 tablespoon and ¾ teaspoons green onion, thinly sliced
1 ¼ teaspoons dried red pepper flakes

Instructions

1. Bring a pot of water to a boil. Boil the shrimp until cooked, about one minute. Drain shrimp, and set aside.
2. Pour the coconut milk and 2.5 cups of water in a large saucepan; bring to a simmer. Add the galangal, lemon grass, and lime leaves; simmer for 10 minutes, or until the flavors are infused. Strain the coconut milk into a new pan and discard the spices. Simmer the shiitake mushrooms in the coconut milk for five minutes. Stir in the lime juice, fish sauce, and brown sugar. Season to taste with curry powder.
3. To serve, reheat shrimp in the soup, and ladle into serving bowls. Garnish with green onion and red pepper flakes.

Makes 8 Servings

Nutritional Information

Serving Size - 1/8 of recipe
Calories - 314
Carbs - 17.2 g
Protein - 15.3 g
Fat - 21.6 g
Cholesterol - 86 mg
Sodium - 520 mg
Fiber/Dtry - 2.1 g

1 1/3 cups uncooked jasmine rice
2 2/3 cups water
½ cup coconut milk
2 tablespoons soy sauce
2 tablespoons rice wine vinegar
1 tablespoons fish sauce
½ teaspoons olive oil
2/3 medium onion, sliced
1 tablespoon and 1 teaspoon fresh ginger root, minced
1 ¼ pounds skinless, boneless chicken breast halves- cut into ½ strips
2 shiitake mushrooms, sliced
3 ¼ green onions, chopped
1 cup chopped fresh basil leaves

Instructions

1. Bring rice and water to a boil in a pot. Cover, reduce heat to low, and simmer 20 minutes.
2. In a bowl, mix the coconut milk, soy sauce, rice wine vinegar, fish sauce, and red pepper flakes.
3. In a skillet or wok, heat the oil over medium- high heat. Stir in the onion, ginger, and garlic, and cook until lightly browned. Mix in chicken strips, and cook about 3 minutes, until browned. Stir in the coconut milk sauce. Continue cooking until sauce is reduced be about 1/3. Mix in mushrooms, green onions, and basil, and cook until heated through. Serve over cooked rice.

Makes 4 Servings

Nutritional Information

Calories - 506
Carbs - 60 g
Protein - 36 g
Fat - 12 g
Cholesterol - 78 mg
Sodium - 804 mg
Fiber/Dtry - 2.2 g

4 lbs day old focaccia
½ C caramelized onion puree
¼ C chopped herbs (thyme and parsley)
2C sautéed shiitake and oyster mushrooms
7 eggs
1C vegetable stock
Kosher salt and cracked black pepper

Instructions

1. In a large mixing bowl crumble the focaccia into small pieces.
2. Add the remaining ingredients, season with the salt and pepper and mix well.
3. Place the bread mixture in a parchment paper lined 2” deep baking pan and bake uncovered at 350 degrees for 20 minutes or until it’s slightly browned and a toothpick comes out clean.

Serves 15.

This recipe was demonstrated in the Gehlar Wellness Kitchen by Chef Jessie Tomaino of Prudence Uncorked.

Nutritional Information

Serving Size - 2/3 cup
Calories - 385
Carbs - 64.1 g
Protein - 14.1 g
Fat - 8.9 g
Cholesterol - 99.2 mg
Fiber/Dtry - 2.7 g

½ C diced onion
2C diced carrot
1t chopped garlic
2oz. white wine
1C vegetable stock
2t ground cumin
Kosher salt and cracked black pepper
Canola oil for cooking

Instructions

1. Sauté the onion and carrot in canola oil until soft.
2. Add the garlic and cook for a few more minutes.
3. Deglaze the pan with the wine and reduce until dry.
4. Add the vegetable stock and bring to a boil.
5. Puree in a blender and add the cumin, salt and pepper.

Serves 12.

This recipe was demonstrated in the Gehlar Wellness Kitchen by Chef Jessie Tomaino of Prudence Uncorked.

Nutritional Information

Serving Size - 1.5 oz
Calories - 28.5
Carbs - 3.3 g
Protein - 0.4 g
Fat - 1.3 g
Cholesterol - 0 g
Sodium - 94.2 mg
Fiber/Dtry - 0.8 g

3 oz Ahi tuna loin
1/4 cup julienned carrot
1/4 cup diced red bell pepper
1 teaspoon black sesame seeds
1 tablespoon pickled ginger
1 cup mesclun salad greens
1 oz lime vinaigrette (recipe follows)
Kosher salt and cracked black pepper
1 tablespoon of oil            

Lime Vinaigrette

juice and zest of two limes
2 oz rice wine vinegar
8 oz vegetable stock
2 tablespoons chopped cilantro                       

Instructions

1. Season the tuna with salt and pepper and sear in the canola oil in a very hot pan.
2. Remove the tuna and slice into 3 or 4 pieces.
3. Toss the mesclun, carrots, peppers and vinaigrette in a bowl and place in the center of the plate.
4. Sprinkle the sesame seeds and pickled ginger around the edge of the plate and place the sliced tuna on top of the salad.

Serves one.

This recipe was demonstrated by Chef Jessie Tomaino of Prudence Uncorked.

Nutritional Information

Serving Size - 3 oz tuna and 1 oz v
Calories - 308.3
Carbs - 20.7 g
Protein - 23.3 g
Fat - 17 g
Cholesterol - 45 mg
Sodium - 431 mg
Fiber/Dtry - 5.5 g

Four pears, peeled, halved with the center scooped out
4C red wine
2C water
2C sugar

2lbs peeled and pureed fresh kiwi
¾ C sugar

Instructions

1. Combine the wine, water and sugar in a pot and bring to a boil.
2. Reduce to poaching temperature (180 degrees) and place the pears in the liquid.
3. Cook until the pears are tender.
4. Place on a plate and fill the center with a scoop of the kiwi sorbet (recipe follows).

1. Add the fruit puree and sugar to an ice cream maker and spin until frozen.
2. Remove and reserve

Serves 8.

This recipe was demonstrated by Chef Jessie Tomaino of Prudence Uncorked.

Nutritional Information

Serving Size - 1/2 pear w/ sorbet
Calories - 142.9
Carbs - 36.9 g
Protein - 0.6 g
Fat - 0.2 g
Cholesterol - 0 mg
Sodium - 6 mg
Fiber/Dtry - 2.7 g

1C each diced: onion, red bell pepper, zucchini, eggplant, tomato
1oz balsamic vinegar
1t chopped garlic
1t chopped herbs (thyme and parsley)
Kosher salt and cracked black pepper
Canola oil for sautéing

Instructions

1. In separate pans sauté the onion, pepper, zucchini and eggplant in canola oil.
2. Combine the cooked vegetables in a mixing bowl with the tomato, garlic, herbs and vinegar.
3. Mix well and season with salt and pepper.

Serve 4.

This recipe was demonstrated by Chef Jessie Tomaino of Prudence Uncorked.

Nutritional Information

Serving Size - 1/2 cup
Calories - 45
Carbs - 6.5 g
Protein - 1 g
Fat - 2 g
Cholesterol - 0 g
Sodium - 75.5 mg
Fiber/Dtry - 1.7 g

Four 6oz. boneless skinless chicken breasts
6 sprigs fresh thyme
6 sprigs fresh parsley
12 cloves garlic
4oz. balsamic vinegar
1oz. canola oil

Instructions

1. Combine all ingredients except the canola oil and refrigerate covered for 3-4 hours.
2. Remove the chicken from the marinade, season with salt and pepper, toss in the oil and cook on the grill.

Serves 4. 

This recipe was presented by Chef Jessie Tomaino of Prudence Uncorked.

Nutritional Information

Serving Size - 6 oz
Carbs - 285.8 cal
Protein - 40 g
Fat - 9.2 g
Cholesterol - 98.6 g
Sodium - 123.5 mg
Fiber/Dtry - 0.6 g

1 pound large shrimp
1/4 cup ketchup
1 cup fresh orange juice
Juice of 2 limes
2 large garlic cloves, minced
1 jalapeño or red chili, seeded and thinly sliced
1/2 teaspoon dried oregano, crumbled
1/2 teaspoon freshly ground pepper
¼ tsp cumin
½ tsp ground cinnamon
Small pinch of ground cloves
1 small red onion, diced
1 medium tomato, cut into 1/2-inch dice
1/2 cup chopped cilantro, plus leaves for garnish

Instructions

1. Cut 1 pound cooked and cleaned peeled shrimp into bit size pieces. Dice onion and tomato. 

2. In a large bowl, whisk the ketchup with the orange juice. Add the lime and lemon juices, garlic, jalapeno, oregano, pepper, cumin, cinnamon and clove. Add the shrimp, red onion, and tomato.

3. Cover and refrigerate for at least 8 hours or overnight; stir once or twice. 

4. Serve Ceviche with cilantro, fresh avocado, hot sauce and tortilla chips, as a meal serve with warm tortillas, beans and salad.  Serve in martini glasses for a fancy look. 

Makes 6 servings.

Nutritional Information

Serving Size - 1/2 cup
Calories - 123.9
Carbs - 12 g
Protein - 16.7 g
Fat - 1.1 g
Cholesterol - 147.3 mg
Sodium - 299.3 mg
Fiber/Dtry - 0.8 g

Marinade:

3-4 boneless chicken breasts, skins removed and cut into bite-sized pieces (~1.5 lb)
8 oz low fat plain yogurt
1 tablespoon fresh ginger, minced
2 teaspoons ground cumin
1 teaspoon ground cinnamon
1 teaspoon chili powder
2 teaspoon fresh cracked pepper
½-1 tsp cayenne pepper (use 1 tsp for a hotter dish)

Tomato Gravy:

12 oz can diced tomatoes (fire roasted)
8 oz evaporated milk(2%) (tempered)
2 garlic cloves, minced
1-2 red chilies, finely chopped(use 2 if you prefer a hotter dish
2 teaspoons ground cumin
2 teaspoons paprika powder
1 tsp ghee or clarified butter or 2 tsp canola oil
Handful of coriander leaves/cilantro, chopped
Salt and pepper

Instructions

1. Mix all marinade ingredients in a large non reactive bowl. Thoroughly mix until the chicken is nicely coated. Cover and refrigerate overnight.
2. The next day pull out chicken pieces, arrange them on aluminum foil or baking sheet, and under the broiler for ~ 10 minutes (until thoroughly cooked).  In the summer skewer chicken pieces and cook on charcoal grill for added flavor.
3. To prepare the gravy, heat a large skillet to medium and melt the ghee and add oil. Sauté garlic and chopped chilies until fragrant.  Sprinkle the ground cumin, paprika powder. Sauté for a further minute or two until the mixture turns into a paste-like texture.
4. Pour in the canned tomatoes, scraping the bottom of the skillet to deglaze it and to release any bits stuck to the pan. Simmer uncovered for approx. 5 minutes on low heat until the sauces begins to thicken, then add the cooked chicken pieces and evaporated milk. Simmer for a further 10 minutes. 
5. Serve sprinkled with fresh chopped cilantro and steamed rice or fresh naan.

Nutritional Information

Serving Size - 1/2 cup
Calories - 226.6
Carbs - 11.8 g
Protein - 31.8 g
Fat - 5.6 g
Cholesterol - 72.9 mg
Sodium - 190.6 mg
Fiber/Dtry - 1.5 g

1 Pound Fresh Salmon Filet (cut into 4 equal portions of 4 ounces each)
2 Tbsp Olive Oil
½ t Ground Black Pepper
Salt

Instructions

1. Coat filets with a little olive oil, salt and pepper. 
2. Position oven rack in upper third of oven; preheat broiler. Line a small baking pan with foil. Coat foil with cooking spray.
3. Place salmon fillets, skin-side down, in the prepared pan. Broil salmon, 3 to 4 inches from the heat source, until opaque in the center, 6 to 8 minutes.
4. Top with Refrito dressing

Nutritional Information

Serving Size - 4 ounces
Calories - 290 cal
Carbs - 2 g
Protein - 30 g
Fat - 18 g
Cholesterol - 80 mg
Sodium - 65 mg
Fiber/Dtry - 0.2 g

2 teaspoons extra-virgin olive oil, or canola oil
1/2 cup broken whole-wheat spaghetti pieces
1/3 cup finely diced onion
1 14-ounce can reduced-sodium chicken broth
1 cup instant brown rice
1/4 teaspoon salt (optional)
1 bay leaf
1 tablespoon chopped fresh parsley

Instructions

1. Heat oil in a saucepan over medium-high heat.
2. Add pasta and onion; cook, stirring, until starting to brown, about 3 minutes. Add broth, rice, salt and bay leaf; bring to a boil.
3. Reduce heat to low, cover and cook until the liquid is absorbed and the rice is tender, 10 to 12 minutes. Let sit for 5 minutes.
4. Discard the bay leaf. Fluff with a fork and stir in parsley.

Makes about 6 Servings

Nutritional Information

Serving Size - 2/3 cup
Calories - 98 cal
Carbs - 17 g
Protein - 3 g
Fat - 2 g
Cholesterol - 1 mg
Sodium - 131 mg
Fiber/Dtry - 2 g

1 cup vanilla soy milk or low-fat milk
½ cup frozen fruit (Blueberry or Mixed berry for class)
1 Tbsp Sweetener of choice (optional)
If using low-fat milk add ¼ tsp vanilla

Instructions

In Blender combine milk, fruit and sweetener.  Blend until smooth and creamy!

29 gram sugar (from fruit, milk and sweetener)

25% calcium and 30 % vitamin D. (Analysis assuming use of 1 T sugar, and calcium enriched vitamin fortified Soy Milk)

Nutritional Information

Serving Size - 4 ounces
Calories - 168 cal
Carbs - 34 g
Protein - 11 g
Fat - 4 g
Cholesterol - 0 mg
Sodium - 130 mg
Fiber/Dtry - 5 g

4-5 cloves garlic minced
2 Tbsp Olive Oil
1/8-¼ cup Lemon Juice
¼ cup diced onion
1 cup diced tomato
¼ cup rough chopped cilantro
¼ t Kosher Salt
Pepper to taste

Instructions

1. Combine Oil, onion, and garlic in sauce pot and apply high heat.  Stir occasionally as it sizzles be cautious not to burn garlic.   Cook approximately 5 minutes until garlic begins to turn light brown. 
2. Add lemon juice and bring to boil. Add tomato and salt to taste.  Simmer briefly to lightly soften tomato.
3. Add Cilantro immediately before serving to maintain deep green color.
4. Top fish with Refrito Dressing and serve.

Nutritional Information

Serving Size - 2/3 cup
Calories - 86 cal
Carbs - 6 g
Protein - 1 g
Fat - 7 g
Cholesterol - 0 mg
Sodium - 150 mg
Fiber/Dtry - 1 g

1 cup brown rice                                                 2 bay leaves
8 cups fat-free low sodium chicken stock     2 tablespoons curry powder
1 tablespoon pureed ginger                            2 tablespoons sugar
2 tablespoons olive oil                                      3 cups frozen sweet corn
1.5 cup diced yellow onion                               ¼ cup flour
1.5 cups diced carrots                                       ¼ cup Cilantro (optional)
1 cup chopped celery                                          Green onion for garnish
2 teaspoons chopped garlic                              1 lb canned, vacuum sealed or
1 teaspoon turmeric, dried thyme                           fresh salmon (cut into 1inch cubes if fresh)

Instructions

1. Place rice, chicken stock, and ginger in a large sauce pan and boil until rice is cooked through, about 40 minutes. Remove from heat and set aside.
2. In stock pot, over medium-high, heat olive oil add onions, carrots, celery garlic, turmeric, thyme, bay leaf, curry powder, sugar and corn to the pot and sauté for 5 minutes. Stir in flour to coat vegetables, add to the cooked rice and stock let simmer, and add salmon cook through for 5-10 minutes.
3. Stir in cilantro and garnish with chopped scallions if desired.

Nutritional Information

Serving Size - 1 cup
Calories - 361 cal
Carbs - 38 g
Protein - 15 g
Fat - 5.5 g
Cholesterol - 24 mg
Sodium - 112 mg
Fiber/Dtry - 5 g

4 cups spinach leaves, torn
1 14 oz can artichoke hearts, rinsed and drained
1 cup mini sweet yellow corn and red bell peppers, sliced thin
¼ cup thin sliced red onion (may be sautéed prior to use)
9 small black olives, sliced
2 teaspoon sweet aged balsamic vinegar or cider vinegar
1 ½ teaspoons sugar
1 teaspoon olive oil
1 teaspoon minced garlic clove

Instructions

1. In salad bowl mix all ingredients well, let stand for 10 minutes then serve.

Nutritional Information

Serving Size - 1 cup
Calories - 72 cal
Fat - 3 g
Sodium - 304 mg

¼ cup equal parts white grape juice and lemon juice
8 ounces fresh sliced mushrooms
1 small onion
8 fresh asparagus spears, trimmed
2 medium tomatoes, chopped
1 tablespoon crushed capers, rinsed and drained

Instructions

1. Heat a nonstick skillet over medium-high heat. Spray with vegetable oil, cook mushrooms and onions for 2-3 minutes.
2. Stir in asparagus and ¼ cup white grape juice and lemon juice cook 2-4 more minutes until asparagus is tender crisp.
3. Remove from heat add tomatoes and crushed capers.

Nutritional Information

Serving Size - 1 cup
Calories - 40 cal
Carbs - 7.8 g
Fat - 4 g
Sodium - 8 mg

1 15 oz. can chick peas (garbanzo beans), drained and rinsed
2 cloves garlic
1/4 cup freshly-squeezed lemon juice
1/4 cup peanut butter
1 Tbsp. olive oil
1 tsp. salt
1/4 tsp. cayenne pepper or hot sauce (optional)

Instructions

1. Combine all ingredients in a food processor and puree until smooth.
2. Serve with carrot sticks, jicama, red pepper slices, cucumbers, or pita chips.

Most hummus recipes call for tahini, which is a sesame seed paste. But tahini is expensive, and if you can't find it (or don't want to buy it), peanut butter is a great substitute.

Adopted from http://kidscooking.about.com/od/snacksdipsappetizers/r/hummus.htm#

Nutritional Information

Calories - 58 cal
Carbs - 5.9 g
Protein - 2.1 g
Fat - 3 g
Sodium - 231 mg
Fiber/Dtry - 1.2 g

1 green bell pepper
2 Tablespoons fat free Ranch dressing
¼ red bell pepper
3 mini carrots
1 stalk of celery
2 asparagus spears
½  cup jicama

Instructions

Fill a bell pepper with a variety of colorful vegetables!

1. Slice the top off the green pepper and remove the seeds.
2. Add 2 tablespoons fat free Ranch dressing—pour into the bottom of the green bell pepper.
3. Add the following vegetables into the green bell pepper then start snacking:
   ¼ red bell pepper, sliced into 4-inch strips
   3 mini carrots
   1 stalk of celery, cut into 4-inch strips
   2 asparagus spears
   ½  cup jicama, peeled and cut into 4-inch strips

Great source of: Vitamin A 155.9%, Vitamin C 195.8%, Folate 26%

Modified from the 5 A Day Kids Cookbook                          

Nutritional Information

Serving Size - 1 pepper with Veggie
Calories - 129 cal
Carbs - 28 g
Protein - 3 g
Fat - 0.9 g
Sodium - 549 mg
Fiber/Dtry - 6 g

2 Ripe Oregon pears, chopped
2 tablespoons whole dates, chopped
½ cup light vanilla yogurt

Instructions

     Combine the pears, dates, and yogurt.  Enjoy as a salad, snack, or dessert!

Serves 4

Nutritional Information

Serving Size - 1 cup
Calories - 68 cal
Carbs - 16 gm
Protein - 1 gm
Fat - 0 gm

2 medium apples (2 ¾ inch diameter), chopped
2 tablespoons chopped walnuts
2 whole dates, chopped
6-8 ounce container light vanilla yogurt
Cinnamon, sprinkle to taste

Instructions

Combine the apples, dates, walnuts, and yogurt. Sprinkle cinnamon to taste.  Enjoy as a salad, snack, or dessert! (Dried cranberries or raisins may be substituted for the dates).

Serves 4

Nutritional Information

Serving Size - 1 cup
Calories - 97 cal
Carbs - 17 g
Protein - 3 g
Fat - 2 g

1/4 cup shredded carrots                                                      
1/4 cup broccoli chopped
1/4 cup cauliflower chopped
1 green onions, thinly sliced
¼ cup shredded low fat Cheddar cheese
1 tablespoon fat free Ranch dressing
1/8 teaspoon chili powder1 (7-inch) whole-wheat flour tortillas                                                   
¼ cup torn spinach leaves

Instructions

1. Mix vegetables with dressing and chili powder.  Fill tortillas and add spinach before rolling.

These burritos are a great source of veggies and nutrients like vitamin A, C, calcium, folate, and fiber.  You can give your burrito an extra kick by adding some salsa.  Makes one burrito.

Nutritional Information

Serving Size - 1 Burrito
Calories - 221 cla
Carbs - 33.3 gm
Protein - 12.5 gm
Fat - 5.2 gm
Sodium - 768.3 mg
Fiber/Dtry - 6.3 gm

1 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1 cup water
1 medium to large head of cauliflower, trimmed and cut into small pieces
1 14-ounce can cannellini beans, rinsed 1/4 teaspoon salt
½ medium onion chopped
1/4 teaspoon ground white pepper
1 cup shredded reduced fat Cheddar cheese

Instructions

1. Bring broth and water to a boil in a medium saucepan over high heat. Add chopped onion and cauliflower, cover and cook until tender, about 10 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 5 minute.
2. Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining cauliflower mixture and cheese. Serve warm.

Makes 6 servings, 1 cup each

Nutritional Information

Serving Size - 1 cup
Calories - 130 cal
Carbs - 15 g
Protein - 11 g
Fat - 4 g
Cholesterol - 13 mg
Sodium - 460 mg
Fiber/Dtry - 5 g

1 pound all-purpose potatoes, preferably Yukon Gold (2-4 medium), scrubbed
1 pound sweet potatoes, (about 2 small), scrubbed
1-2 tablespoon extra-virgin olive oil
¼ teaspoon paprika
Salt & freshly ground pepper, to taste

Instructions

1. Position rack in upper third of oven; preheat to 450°F. Coat a baking sheet with cooking spray.
2. Cut each potato lengthwise into 8-10 wedges. Cut sweet potatoes into wedges about the same size. Place potatoes and sweet potatoes in a large bowl and toss with oil, paprika, salt and pepper.
3. Spread the potatoes and sweet potatoes on the prepared baking sheet and roast for 20 minutes. Loosen and turn; roast until golden brown, 10 to 15 minutes longer. Serve immediately.

Makes 6 servings about 6 wedges each

Nutritional Information

Serving Size - 1 wedge
Calories - 138 cal
Carbs - 27 g
Protein - 2 g
Fat - 2 g
Cholesterol - 0 mg
Sodium - 94 g
Fiber/Dtry - 4 g

1/2 cups low-fat milk (or soy milk)
2 Tbsp- ¼ cup sweetener (if watching calories use a non-caloric sweetener such as splenda, equal, truvia)
2 tablespoons unsweetened cocoa powder
1 1/2 teaspoons vanilla extract
1 1/2 teaspoons ground cinnamon

Instructions

Whisk together 1/2 cup milk, sugar, cocoa, vanilla and cinnamon in a small bowl until a smooth paste forms. Heat the remaining 4 cups milk in a medium saucepan until steaming. Remove from heat and whisk vigorously. Whisk the cocoa mixture into the milk and pour into mugs.

Active time: 10 Minutes

Total time: 15 Minutes

Makes 6 servings, 1 cup serving

Nutritional Information

Serving Size - 1 cup
Calories - 90 cal
Carbs - 12 g
Protein - 6 g
Fat - 2 g
Cholesterol - 15 mg
Sodium - 90 mg
Fiber/Dtry - 1 g

1 ½ cups wheat bran               ½ cup canned pumpkin
½ cup boiling water                 1 ¾ cups flour (whole wheat or white)
1 cups low fat buttermilk         ¼ cup cocoa powder
1 egg                                          1 ¼ teaspoon baking soda
¾ cups sugar                            ¼ teaspoon salt
½ cup chocolate chips
½ cup chopped walnuts (optional)

Instructions

1. Mix 1/2 cup boiling water and ½ cup of wheat bran in a large bowl.  Let stand 5 minutes.  Stir in 1 cup low fat buttermilk, 1 eggs, ¾  cup sugar, ½ cup canned pumpkin.
2. In a separate bowl combine 1 cups wheat bran,  1 ¾  cup flour, ¼  cup cocoa powder, 1 ¼  teaspoons baking soda, ¼  teaspoon salt, 1/2 cup chocolate chips and walnuts.  Stir in the buttermilk mixture until combined.
3. Spray muffin tin with cooking spray and scoop out mixture into tin.
4. Bake at 350 degrees for 15 minutes, or until a knife inserted through the center comes out clean.  Cool completely.
5. These muffins freeze well.  After they have cooled completely, wrap them individually in plastic wrap and place in a large zip top bag in the freezer.

Yield:  ~24 mini muffins

Nutritional Information

Serving Size - 1 muffin
Calories - 90 cal
Carbs - 17 g
Protein - 2 g
Fat - 3 g
Cholesterol - 10 mg
Sodium - 100 mg
Fiber/Dtry - 3 g

¾  cup nonfat buttermilk                                  1 ½  teaspoon dried thyme
1 tablespoon Dijon mustard                          1 ½ teaspoon baking powder
2 cloves garlic, minced                                   1/8 teaspoon salt
1 teaspoon hot sauce                                      Freshly ground pepper, to taste
¾  cup whole-wheat flour                                 Olive oil cooking spray
3 tablespoons sesame seeds
1 tablespoon paprika
2 1/2-3 pounds chicken legs, skin removed, trimmed and cut into thighs and drumsticks (can also substitute chicken breast if white meat preferred)

Instructions

1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
2. Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
3. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray. 
4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Makes 6 servings, 1 cup serving

Compared to 430 calories and 27 grams of fat for fast food fried chicken

Nutritional Information

Serving Size - 1 cup
Calories - 230 cal
Carbs - 7 g
Protein - 34 g
Fat - 7 g
Cholesterol - 130 mg
Sodium - 258 mg
Fiber/Dtry - 1 g

20 oz package lean ground turkey               1 tablespoon Dijon mustard
1 medium zucchini, shredded                      2 tablespoons Worcestershire sauce
1 cup finely chopped onion                           1/2 teaspoon freshly ground pepper
½  cup finely chopped red bell pepper        1/4 teaspoon salt
½ cup sun dried tomatoes chopped            1/4 cup barbecue sauce, (optional)
½  cup uncooked whole-wheat couscous
1 large egg, lightly beaten

Instructions

1. Preheat oven to 400°F. Generously spray baking sheet with cooking spray.
2. Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture into 4 and hand form loaves. Spread barbecue sauce on top of each loaf, if using.
3. Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25-30 minutes. Let the loaves stand in the pan for 5 minutes before serving.

Makes 8 Servings, ½ loaf each (4-5 oz each Serving)

Compared to 270 calories and 8 grams of fat for traditional beef meat

Nutrition Bonus: Vitamin C (50 % daily Value) Vitamin A (20% dv) and selenium (20%)

Adapted from Eatingwell.com

Nutritional Information

Serving Size - 4-5 ounces
Calories - 160 cal
Carbs - 11 g
Protein - 17 g
Fat - 6 g
Cholesterol - 80 mg
Sodium - 300 mg
Fiber/Dtry - 2 g

1 Pound Stew Beef Cubes                  1/4 Cup Red Wine
3 Tablespoons Whole Wheat Flour    1 Quart or Beef Broth
1/4 Teaspoon Paprika                           7 Ounces of Canned Diced Tomato
1/4 Teaspoon Salt and Pepper           2 Tablespoons of Balsamic Vinegar
1 Tablespoon Olive Oil                        1/2 tbsp. Worcestershire Sauce
1/2 Tablespoon Chopped Garlic       1/4 Teaspoon Tabasco Sauce
1/3 Cup Diced Onion                           1/2 Pound Diced Red Potatoes
1/4 Cup Diced Celery                          1/4 Frozen Peas
1/2 Cup Shredded Carrots                 1/4 Frozen Whole Kernel Corn
2 Tablespoon Italian Seasoning 

Instructions

1. Toss stew beef in seasoned flour. Lightly brown in olive oil on med-high heat in a large thick bottom pot. Remove stew meat and set aside.
2. In the same large thick bottom pot, sauté garlic, onions, celery, carrots, and seasoning until onions are translucent.
3. Add red wine to deglaze the fond and reduce au sec or until almost dry.  Add beef broth and diced tomato and bring to a rolling boil.  Add vinegar, Worcestershire sauce, and Tabasco.
4. Add potatoes to boiling broth and cook for 15 minutes.  Reduce heat to a simmer and add back the stew beef and cook until beef has reached at least 150 degrees or well done and potatoes are tender.
5. Add peas and corn and season with salt and pepper to taste.  Heat veggies through and hold warm or chill down in shallow pan for re-heating later.

Nutritional Information

Serving Size - 6 ounces
Calories - 149 cal
Carbs - 15.8 gm
Protein - 11.9 gm
Fat - 3.9 gm
Cholesterol - 20 mg
Sodium - 613 mg
Fiber/Dtry - 2.4 gm
Calcium - 35 mg

Soup
4 tsp olive or canola oil                                 2 tsp ground cumin
3 cloves garlic, pressed                               1 medium zucchini, diced
1 medium onion, chopped                          4 cups frozen corn, thawed
2 cups chopped chicken breast, raw        4 medium ripe tomatoes, chopped
2 (7 oz) cans diced green chilies
5 cups reduced-sodium chicken broth
1 (15 oz) can reduced-sodium black beans, drained and rinsed
1 large lime (or 2 small), juiced
Cayenne pepper or ancho chili powder to taste

Garnish
½ cup chopped cilantro
Baked tortilla chips
4 oz reduced-fat Monterey Jack or mozzarella cheese, grated (about 1 cup)

Instructions

1. In a large stockpot, heat oil and add cumin.  Sauté the chicken, onion, and garlic until onions are clear and chicken is browned.  Add the chopped fresh tomatoes and diced zucchini and cook a few more minutes. 
2. Next, add the corn, beans, diced green chilies, and broth.   Simmer for 15-20 minutes.  Taste, and add ancho chili powder or cayenne pepper if you like more heat.  Stir in the lime juice (don’t forget this—it makes all the difference!)  Don’t cook any further after adding the lime juice. 
3. To serve:  Ladle soup into bowls, crumble 3-4 baked tortilla chips on top of each bowl, sprinkle with grated cheese and cilantro.   

Yield: Approx 14 cups ( 7 Servings, 2 cups each)

This is a mild soup—if you like more heat, add some cayenne pepper or ancho chili powder. 

Nutritional Information

Serving Size - 2 cups
Calories - 370 cal
Carbs - 50 gm
Protein - 22 gm
Fat - 11 gm
Sodium - 425 mg

1 large onion, chopped
2 tsp olive oil
1 Tbsp reduced-sodium soy sauce
3 Tbsp ground coriander
2 Tbsp ground cumin
2 cups dry lentils
4 cups water
2 raw carrots, sliced in rounds
1 cup frozen chopped spinach
Juice of 1 large lemon
1/3 cup minced fresh cilantro
Black pepper to taste
3 Tbsp red miso paste

Instructions

1. Sauté the onion in the olive oil with the soy sauce, coriander, and cumin until the onion is transparent. 
2. Add the lentils, water, carrots, and spinach.  Bring to a boil, reduce the heat, and simmer for 35-40 minutes, until the lentils are soft.
3. You may need to add more water during cooking, to keep the soup from getting too dry.
4. After the lentils are soft, add the lemon juice, minced cilantro, and black pepper to taste.  Simmer 5 minutes.  Blend red miso paste with a little cold water and stir into the soup.   To preserve the friendly bacteria, do not boil the soup after adding miso.

Nutritional Information

Serving Size - 1 cup
Calories - 190 cal
Carbs - 38 gm
Protein - 15 gm
Fat - 2 gm
Sodium - 400 mg
Fiber/Dtry - 4 gm

2 cups whole wheat pastry flour                    
1 Tbsp sugar
1 Tbsp baking powder
1 cup non-fat milk
2 Tbsp canola oil (or any vegetable oil)

Instructions

Preheat oven to 400 degrees.  Spray a baking sheet with non-stick cooking spray. 

Mix dry ingredients.  Mix milk and oil in separate bowl and mix gradually into the dry ingredients stirring just until the dough leaves side of the bowl.  Drop by spoonfuls onto the baking sheet, making 8 large biscuits.  Bake for  10-12min or until golden brown.

Super-quick, low-fat, and tasty!  Also makes a great drop topping for fruit cobbler

Recipe adapted from Quick and Healthy cookbook by Brenda Ponichtera RD CDE

* Sodium is only 20 mg if you use low-sodium baking powder!

Nutritional Information

Serving Size - 1 biscuit
Calories - 165 cal
Carbs - 27 gm
Protein - 4 gm
Fat - 4 gm
Sodium - 150 mg

3 Tbsp reduced-sodium soy sauce
1 onion, sliced
2 small sweet potatoes or yams, peeled and diced
1 large carrot, sliced
1 stalk celery, sliced
1 red bell pepper, diced
1 (15 oz) can crushed tomatoes or 2 cups chopped fresh tomatoes
3 1/2 cups water
1 (15 oz) can garbanzo beans
¼ cup peanut butter (natural style)
2-3 tsp curry powder
½ cup chopped fresh cilantro

Instructions

Heat ½ cup of water of water and the soy sauce in a large pot.  Add onion and sweet potatoes and cook over high heat, stirring occasionally, for 5 minutes.  Add carrot, celery, and bell pepper.  Cover and cook 3 minutes.  Add tomatoes, 3 cups water, garbanzo beans and bean liquid.  Stir a little water into the ¼ cup peanut butter to make a thin paste and add it to the soup along with the curry powder.  Stir, cover, reduce heat to medium-low and cook for 12-15 minutes.  Add cilantro 2-3 minutes before the end of cooking

Good source of vitamin A, zinc, iron, B-6, thiamin, folic acid, and protein!

*Sodium is reduced to 275 mg if you use fresh tomatoes, 50% less sodium garbanzo beans and unsalted peanut butter.

Nutritional Information

Serving Size - 1 1/2 cups
Calories - 247 cal
Carbs - 40 gm
Protein - 9 gm
Fat - 6 gm
Sodium - 500 mg
Fiber/Dtry - 9 gm

1 box Spice cake mix
1 small can pumpkin filling

Instructions

1. Combine mix and pumpkin filling.
2. Portion cookies onto greased sheet pan.
3. Bake per instructions.

Nutritional Information

Serving Size - 2 cookies
Calories - 182 cal
Carbs - 36.6 gm
Protein - 2 gm
Fat - 3 gm
Cholesterol - 0 mg
Sodium - 280 mg
Fiber/Dtry - 0 gm

1 box chocolate cake mix
12 ounce Diet Cola

Instructions

1. Combine mix and diet cola.
2. Pour into cupcake pan.
3. Bake per instructions.

Nutritional Information

Serving Size - 1 piece
Calories - 30 cal
Carbs - 33 gm
Protein - 2 gm
Fat - 3.5 gm
Cholesterol - 0 mg
Sodium - 390 mg
Fiber/Dtry - 1 gm

1 box Uncle Bens Cornbread Stuffing
3 tablespoons olive oil
4 ounces diced onion
4 ounces diced celery
4 ounces diced apple
¼ cup diced pecans
1 Tablespoon Italian Seasoning
1 tablespoon Ground Sage
¼ Cup Apple Cider Vinegar
6 ounces low sodium chicken broth

Instructions

1. Preheat oven to 350 degrees F (200 degrees C). Spray a baking sheet with cooking spray.
2. Clean and dice vegetables, apples, and pecans.
3. Sauté ingredients in oil in frying pan over medium heat with spices.
4. Deglaze pan with vinegar and reduce au sec.
5. Stir into stuffing and add chicken broth.  Stir well and make sure the stuffing is moist.
6. Combine well and place in a well oiled baking dish.
7. Bake stuffing uncovered until internal temperature reaches 165 degrees and it is browned on top.

Nutritional Information

Serving Size - 4 ounces
Calories - 130 cal
Carbs - 10 gm
Protein - 2 gm
Fat - 10 gm
Cholesterol - 6 mg
Sodium - 168 mg
Fiber/Dtry - 1 gm
Calcium - 26 mg

4 ounces red potato
4 ounces carrots
4 ounces parsnips
4 ounces rutabaga
1 teaspoon salt and pepper
3 tablespoons olive oil
1 tablespoons Italian seasoning blend

Instructions

1. Preheat oven to 350 degrees F (200 degrees C). Spray a baking sheet with cooking spray.
2. Clean and dice vegetables.
3. Toss cut vegetables with oil and seasoning.
4. Layer out on the greased baking sheet and roast in the oven until vegetables are tender.

Nutritional Information

Serving Size - 4 ounces
Calories - 122 cal
Carbs - 7 gm
Protein - 1 gm
Fat - 10 gm
Cholesterol - 0 mg
Sodium - 24 mg
Fiber/Dtry - 2 gm
Calcium - 24 mg

Pork:
1 pound of pork tenderloin
1 teaspoon salt and pepper

Marinade:
½ cup olive oil
¼ cup cider vinegar
2 tablespoons chopped garlic
2 tablespoons Allspice

Cranberry Glace:
1-1/2 cups cranberry juice
2 tablespoons orange juice
1 teaspoon ground ginger
6 Tablespoons honey
2 tablespoons cornstarch
2 tablespoons cold water

Instructions

1. Preheat oven to 350 degrees.
2. Season pork with salt and pepper.  Place in a baking dish.
3. In a mixing bowl combine all marinade ingredients and marinate pork for at least 4 hours in the refrigerator.
4. Cook pork in the marinade until internal temperature is 145 degrees.
5. To make the Glace, combine all ingredients and bring to a rolling boil. Add the cornstarch and water mixture to the glace to thicken. Bring to a boil and adjust starch and liquids until desired consistency has been reached.  Ladle over cooked sliced tenderloin and hold warm.

Nutritional Information

Serving Size - 3 ounces
Calories - 24 cal
Carbs - 2 gm
Protein - 1 gm
Fat - 1 gm
Cholesterol - 3 mg
Sodium - 28 mg
Fiber/Dtry - 0 gm
Calcium - 2 mg

Glaze
1 cup Maple Syrup
1 teaspoon ground ginger
¼ cup honey
2 tablespoons apple cider vinegar

 
Skewers
20 - 6 – 10 inch wooden skewers (soaked in water for 20 minutes than patted dry)
3 pounds raw chicken breast
1 pound red bell pepper
1 pound green bell pepper

Instructions

1. Preheat oven to 350 degrees F (200 degrees C). Spray a baking sheet with cooking spray.
2. Dice raw chicken and peppers into ½ inch pieces.  Toss in maple glaze to coat.  Skewer pieces onto wooden skewers in this order (chicken, red bell pepper, chicken, green bell pepper, chicken).  Place finished skewers onto char broiler to grill mark and finish in preheated oven.  Cook until the internal temperature of the chicken is 165 degrees.
3. Take remaining glaze and bring to a light boil and reduce until consistency is thick enough to coat the back of a spoon.  Brush skewers often to stay moist.  This can also be chilled and used as a dipping sauce.

Nutritional Information

Serving Size - 1 skewer
Calories - 115 cal
Carbs - 16 gm
Protein - 12 gm
Fat - 1 gm
Cholesterol - 29 mg
Sodium - 47 mg
Fiber/Dtry - 1 gm
Calcium - 10 mg

Meatballs:
¼ cup Oatmeal dry                                        1 teaspoon thyme
1 pound ground turkey (extra lean)            1 teaspoon granulated garlic
1/4 cup diced onion                                      1 teaspoon kosher salt
1/4 cup shredded carrots                            1 teaspoon dry mustard
1/4 cup diced bell pepper                            ½ teaspoon ground sage
1 teaspoon Worcestershire sauce            1/3 teaspoon ground black pepper
1/4 cup egg substitute
3 ounces Spinach (chopped, steamed, and patted dry OR use frozen)

Cranberry Glace:
1-1/2 cups cranberry juice
2 tablespoons orange juice
1 teaspoon ground ginger
6 Tablespoons honey
2 tablespoons cornstarch
2 tablespoons cold water

Instructions

1. Preheat oven to 350 degrees.
2. In a food processor, pulse oatmeal until coarsely chopped.
3. In a mixing bowl combine all ingredients and with a paddle blend together until well blended.  Do not over mix.
4. Portion 1 ounce meatballs and hand roll to compress and hold together.  Set aside and keep cold.
5. Heat ½ inch oil in a large skillet or frying pan over medium high heat.  Fry meatballs until golden brown on all sides keeping them moving around the pan.
6. Place browned meatballs on greased parchment on a sheet pan and finish in oven until internal temperature is 165 degrees.
7. To make the Glace, combine all ingredients and bring to a rolling boil. Add the cornstarch and water mixture to the glace to thicken. Bring to a boil and adjust starch and liquids until desired consistency has been reached.  Ladle over cooked meatballs and hold warm.

Nutritional Information

Serving Size - 1 meatball
Calories - 94 cal
Carbs - 12 gm
Protein - 7 gm
Fat - 2 gm
Cholesterol - 20 mg
Sodium - 111 mg
Fiber/Dtry - 1 mg
Calcium - 20 mg

12 large fresh strawberries
6 ounces Mascarpone cream cheese
4 ounces heavy whipping cream
1 teaspoon Grand Marnier liqueur
3 ounces sugar or Splenda
1 ounces of orange zest chopped fine

Instructions

1. Cut stem end off of the strawberries and core out the insides with a small melon baller or tomato corer.  Set berry flesh aside for use in the filling.  Be careful not to tear the berry.
2. Combine the rest of the ingredients along with the strawberry flesh into a mixing bowl with a wire whip and blend until stiff peaks. Using a pastry bag fill cavity of the strawberry with the cream cheese mixture.
3. Garnish with the orange zest.  Serve cold.

Nutritional Information

Serving Size - 1 strawberry
Calories - 88 cal
Carbs - 2 gm
Protein - 1 gm
Fat - 8 gm
Cholesterol - 29 mg
Sodium - 46 mg
Fiber/Dtry - 0 mg
Calcium - 23 mg

1 pound raw chicken breasts
½ cup Mayonnaise
½ cup light sour cream
1 tablespoon Dijon mustard
2 tablespoons lemon juice
1 teaspoon kosher salt
¼ cup diced celery
¼ cup diced fresh mushroom
¼ cup chopped toasted pecan
6 ounces bacon (cooked, drained, and chopped)
1 green onion chopped

Instructions

1. Place chicken on char broiler to grill mark and finish in a 350 degree oven until chicken has reached an internal temperature of 165 degrees.
2. Chill completely in refrigerator until internal temp drops below 40 degrees before moving on.
3. Dice cold chicken into ¼ inch pieces and set aside
4. Combine the rest of the ingredients and blend together well.  Add wet mix to chicken slowly to control texture. 
5. Place chicken salad into puff pastry shells, on gourmet crackers, or even toasted sliced baguettes.

Nutritional Information

Serving Size - 2 ounces
Calories - 95 cal
Carbs - 1 gm
Protein - 5 gm
Fat - 8 gm
Cholesterol - 15 mg
Sodium - 127 mg
Fiber/Dtry - 0 gm
Calcium - 11 mg

1-1/2 cups Mayonnaise
¼ cup olive oil
1 tablespoon Dijon mustard
¼ cup sweet pickle relish
1 tablespoon dill weed
1 teaspoon ground black pepper
2 tablespoons lemon juice
¼ cup Whole capers
1 cup mandarin oranges (small dice)

Instructions

1. Combine first ingredients in a food processor and blend until smooth.
2. Add in capers and diced oranges and fold in to aioli until homogenized.
3. Keep cold and serve with crab cakes.

Nutritional Information

Serving Size - 1 ounce
Calories - 75 cal
Carbs - 2 gm
Protein - 0 gm
Fat - 7 gm
Cholesterol - 4 mg
Sodium - 85 mg
Fiber/Dtry - 0 mg
Calcium - 3 mg

1 cup dry bread crumbs
2 eggs
¼ cup heavy whipping cream
1 tablespoon lemon juice
1 teaspoon dry mustard
1 teaspoon Cajun seasoning OR Old Bay seasoning
1 tablespoon chopped garlic
1 pound cooked canned crab meat
1 green onion diced and chopped
1 cup dry bread crumbs
1 tablespoon Cajun seasoning OR Old Bay seasoning
½ cup olive oil

Instructions

1. Combine breadcrumbs with egg, cream, and lemon juice to form a heavy batter.
2. Add remaining ingredients to batter.  Mix well.
3. Form small cakes about 2: in diameter.
4. Gently coat cakes in seasoned breadcrumbs.
5. Place about ½ inch of oil in a skillet or frying pan.  Heat oil on a medium high heat.  Fry cakes until golden brown on both sides.

Nutritional Information

Serving Size - 1 cake
Calories - 78 kcal
Carbs - 7 gm
Protein - 4 gm
Fat - 3 gm
Cholesterol - 28 mg
Sodium - 240 mg
Fiber/Dtry - 0 mg
Calcium - 20 mg

Cooking spray                                                        2/3 cups water
1 box commercial white or yellow cake             1 4.6-ounce box vanilla
   mix(French Vanilla works especially well)          pudding
1/4 cup canola oil                                                   2 cups fat-free evaporated milk
3/4 cup liquid egg substitute                                1 cup nonfat milk
1 1 /2 teaspoons                                                     1 50-ml bottle Grand Marnier
   lemon zest, finely grated                                     2 tablespoons sugar
1 tablespoon sliced almonds                               1 cup fat-free whipped topping
2 16-ounce bags frozen mixed berries     
  (Strawberries, blackberries, raspberries,
   blueberries), thawed

Instructions

1. Spray a bread pan with cooking spray. Preheat oven to 350 degrees.
2. Place cake mix, oil, egg substitute, and water in a large bowl and beat with an electric mixer for 2 minutes (or stir by hand for 3 minutes). Don't overbeat. Pour enough batter into bread pan that it fills pan half way up the sides. (You will have about 1/3 of batter left over, which you can bake in a separate pan for later use.) Bake for 35 minutes, or until toothpick inserted in center comes out clean. Remove from pan and cool completely. Cut 7 slices of cake, each 2/3 inch thick (discard the remaining 1/4 of cake).
3. Make pudding according to directions on box, except use evaporated milk and nonfat milk. Pour into bowl, cover with plastic wrap so that top does not form a skin, and refrigerate until completely cool.
4. Place berries in a colander and drain some of the excess juice. Place berries in a large bowl and mix with Grand Marnier, sugar, and lemon juice. Set aside.
5. Assemble the trifle in a 2 1 /2 quart glass serving bowl. Arrange half the cake pieces snuggly in the bottom of the bowl (break them into pieces if needed). Spoon half the berries with their juices over the cake slices. Spoon half the pudding over the berries and spread evenly to coat top. Repeat ending with pudding. Cover with plastic wrap and refrigerate for at least 4 hours and up to one day.
6. Just before serving, top trifle with dollops of dessert topping and sprinkle with almonds. Makes 12 servings.

Nutritional Information

Calories - 330 cal
Fat - 8 gm
Fiber/Dtry - 3.3 gm

2 tablespoons salted butter
1 1 /2 cups sugar
1 cup Splenda
2/3 cup fat-free evaporated milk
16 ounces semi-sweet chocolate chips
1 (2 1 /2 ounces) jar baby prunes
1 7-ounce jar marshmallow creme
1 /3 cup chopped walnuts
2 teaspoons vanilla extract

Instructions

1. Line a 13"X9"X2" baking pan with wax or parchment paper, extending the paper over the edges of the pan. Set aside.
2. In a large saucepan, melt butter over medium heat. Stir in sugar, Splenda, and milk. Bring mixture to a boil, stirring constantly. Boil gently for 5 minutes stirring constantly.
3. Remove saucepan from heat and slowly stir in chocolate chips. Stir until chocolate melts. Then stir in prunes, marshmallow creme, walnuts, and vanilla until well combined.
4. Spread mixture in the prepared pan. Chill in refrigerator until firm, overnight or at least 3 hours. To serve, use the wax/parchment paper to lift fudge from pan. Cut into pieces. Keep extra pieces refrigerated. Makes 48 pieces.

From The Food & Mood Cookbook by Elizabeth Somer, R.D. and
Jeanette Williams, R.N. (Owl Books, 2004)

Nutritional Information

Serving Size - 1 piece
Calories - 94 cal
Fat - 3.5 gm
Fiber/Dtry - 0.8 gm

Pudding:
1 (1oz) pkg. sugar-free, fat-free instant vanilla pudding
1 cup non-fat milk
1 (15 oz) can pumpkin
½ tsp cinnamon
¼ tsp ground ginger
1 pinch each (very small) of ground cloves and nutmeg

Garnish:
3 crushed gingersnap cookies  (1 sprinkle each serving)
10 Tbsp light whipped topping  (2 Tbsp each serving)

Instructions

1. In a medium mixing bowl, combine skim milk and pudding mix.  Whisk together for 2 minutes.  Add spices and pumpkin.  Blend with hand mixer until smooth.  Divide into 5 custard cups.  Chill for 1 hour covered. 
2. Top each serving pudding with 2 Tbsp. light whipped topping and garnish with crushed gingersnap cookies.  Lightly sprinkle with cinnamon, serve, and enjoy!

Nutritional Information

Serving Size - 1/2 cup
Calories - 84 cal
Carbs - 17 gm
Protein - 3 gm
Fat - 2 gm
Fiber/Dtry - 4 gm

1/4 cup non-fat or low-fat plain yogurt
2 Tbsp light mayonnaise
12 oz boneless, skinless cooked turkey breast
       (about 2 1/2 cups)
1/2 cup dried cranberries
1 medium stalk celery, sliced thinly
1/4 cup finely chopped red onion
1 oz pecans, chopped and roasted
1 medium red apple, chopped (leave peel on for color and fiber)
salt and pepper

Instructions

Mix yogurt and mayonnaise together in a medium bowl.  Stir in remaining ingredients.  Add salt and pepper to taste.  Serve chilled on a bed of lettuce or use in a sandwich.

A great way to use up that leftover turkey!        

Nutritional Information

Serving Size - 3/4 cup
Calories - 215 cal
Carbs - 18 gm
Fat - 8 gm
Sodium - 380 mg
Fiber/Dtry - 2 gm

Carrot-beak and tail
Yellow crookneck squash or small curved gourd -head and neck
Cloves-eyes
Acorn squash-body
Broccoli flowerets (8)-tail
Cherry tomatoes (8)-tail
Olives (8)-Tail
Carrot coins (8)-tail
Radicchio leaves-wings
Bamboo or metal skewers

Instructions

1. Take a large acorn squash and slice on side to make a flat surface.  Place cut side down.  Cut off a small slice at the end to make a flat surface for the neck to attach.
2. Attach a yellow crookneck squash to one end of the acorn squash, large end down.  This makes the neck and head.  Attach firmly in place by trimming a slice off the edge of the crookneck to make a flat surface then matching flat surfaces.
3. Cut off the tip of a carrot for a beak.  Attach the carrot to the tip of crookneck squash for the beak.  Push in cloves for eyes on either side of the head.
4. With a knife tip cut 7 to 8 holes in other end of the acorn squash for insertion of tail feather bamboo or metal skewers.
5. Place on skewers from the bottom:
   Carrot rounds
   Olive
   Cherry tomato
   Cauliflower floweret
   Carrot circle or chuck
   Broccoli floweret at the tip of the skewer
6. Insert skewers into knife holes, pushing until firmly set.  These are turkey tail feathers. 
7. Lay Radicchio leaves (if available) along side of acorn squash to form the wings.  Attach with short ends of skewers.

Nutritional Information

1 c. low-sodium vegetable broth
6 c. cut fresh green beans                                                            
1/3 c. dry white wine
2 tsp. hazelnut oil (you may substitute walnut oil)
¼ c. chopped, toasted hazelnuts

Instructions

1. Heat the broth in a skillet over medium heat.  Add the green beans, cover, and steam for 3-4 minutes.  Remove the beans
2. Add the wine and hazelnut oil to the broth.  Bring to a boil and reduce by one-fourth, about 2 to 3 minutes
3. Return the green beans to the skillet, add the hazelnuts, and cook for 1 minute.  Serve hot.

Recipe takes about 15 minutes to prepare and cook.

Nutritional Information

Serving Size - 1/2 cup
Calories - 84 cal
Carbs - 8 gm
Protein - 3 gm
Fat - 5 gm
Sodium - 21 mg
Fiber/Dtry - 3 gm

2 cups apple juice
3/4 cup Splenda
1  Cinnamon stick
1  pound (2 medium size) Bosc pears-peeled, cored and cut into ¾ inch            pieces
1 (12-ounce) bag of cranberries

Instructions

1. In a heavy medium saucepan, combine the apple juice with the Splenda and cinnamon stick and bring to a boil, stirring to dissolve the sugar.
2. Add the pears and cook over moderate heat, stirring occasionally, until tender, about 20 minutes.
3. Add cranberries and bring to a simmer.  Cook until the compote is thick, about 20 minutes.
4. Discard the cinnamon stick before serving.

  ** Make Ahead the pear compote can be refrigerated in an airtight container for up to 2 weeks

Nutritional Information

Serving Size - 1/3 cup
Calories - 67 cal
Carbs - 17 gm
Protein - 0 gm
Fat - 0 gm
Fiber/Dtry - 3 gm

Chocolate Hazelnut Spread
1 1/2 cups hazelnuts
3/4 cup semisweet chocolate chips
2 tablespoons honey
2 tablespoons vegetable oil, or as needed

Chocolate Hazelnut Tart
¼ tablespoons unsalted butter, softened
¼ cup packed brown sugar
¼ tablespoons honey
1 egg, beaten
1 1/2 cups all-purpose flour
3/4 cup whole wheat flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 1/4 cups chocolate hazelnut spread

Instructions

For the Spread:

1. Preheat oven to 350 degrees F (175 degrees C).
2. Line a baking sheet with aluminum foil. Spread hazelnuts on the sheet in an even layer.
3. Bake until skins have split and nuts are fragrant, 10 to 15 minutes; rub with a damp towel and blow the skins away. If they cooled off when you removed the skins, go ahead and warm them in the oven again. This will help them to release more oil.
4. Combine the nuts and chocolate chips in the bowl of a food processor. Add the honey and process into a smooth paste, adding more oil if needed. Spoon into a container and store at room temperature

For the Tart:

1. Preheat oven to 350 degrees F (175 degrees C). Generously grease a 9-inch pie plate.
2. In a large mixing bowl cream together butter or margarine, brown sugar, and honey. Add egg and blend until mixture is smooth.
3. In a separate bowl combine all-purpose flour, whole wheat flour, baking powder, and baking soda. Mix thoroughly, then add to sugar mixture. Stir until well combined. Divide dough in half.
4. With floured fingers press one half of dough into bottom of greased pie plate. Place pie plate in freezer and place other half of dough in refrigerator.
5. After 20 minutes, remove pie plate from freezer. Spread chocolate hazelnut spread over frozen dough.
6. Roll out remaining dough between 2 sheets of waxed paper. Fit dough on top of chocolate hazelnut layer and press firmly on edges to seal.
7. Bake in preheated oven for 20 to 25 minutes until lightly browned. Cool 5 minutes, then cut into 8 slices. Allow tart to cool completely in pie plate before serving.

Nutritional Information

Serving Size - 1 slice
Calories - 564 cal
Carbs - 62 gm
Protein - 10 gm
Fat - 32 gm
Cholesterol - 45 mg
Sodium - 150 mg
Fiber/Dtry - 4 gm
Calcium - 107 mg

¼ cup unsalted butter or margarine
¼ cup water
¼ lemon, juiced
½ teaspoon Thyme
¼ teaspoon cayenne pepper
Salt and pepper to taste
1 pound fresh or frozen broccoli florets

Instructions

1. In a large skillet, combine the butter, water, lemon juice, cayenne pepper, salt and pepper. Bring to a simmer over medium heat. Add the broccoli to the pan, stir to coat, and cover with a lid. Cook for 10 to 15 minutes over medium-low heat, stirring once, until broccoli is tender but still bright green. Serve warm, or refrigerate and serve cold.

Nutritional Information

Serving Size - 4 oz
Calories - 125 cal
Carbs - 5 gm
Protein - 2 gm
Fat - 12 gm
Cholesterol - 31 mg
Sodium - 98 mg
Fiber/Dtry - 0 gm
Calcium - 43 mg

1 pound butternut squash, halved and seeded
¼ cup unsalted butter or margarine
1/3 cup light sour cream
salt and pepper to taste

Instructions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Place squash halves cut side down in a medium baking dish with enough water to cover.
3. Cover, and bake 1 hour in the preheated oven, until tender.
4. Scoop squash from skin into a medium bowl, and mix with margarine and light sour cream.
5. Whip until smooth. Season with salt and pepper.

Nutritional Information

Serving Size - 4 ounces
Calories - 169 cal
Carbs - 14 gm
Protein - 2 gm
Fat - 13 gm
Cholesterol - 31 mg
Sodium - 53 mg
Fiber/Dtry - 2 gm
Calcium - 80 mg

1 pound salmon fillet, cut into 4 pieces
1/2 cup fat-free mayonnaise
1 Tablespoon Dijon Mustard
½ Tablespoon honey
1/2 cup chopped hazelnuts
2 teaspoons minced fresh tarragon
1 teaspoon orange zest
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Instructions

1. Preheat oven to 400 degrees F (200 degrees C). Spray a baking sheet with cooking spray.
2. Mix light mayo, mustard, tarragon, orange zest, and Honey together and blend until homogenized
3. Arrange salmon on the baking sheet and spread with equal amounts mayonnaise mixture.
4. Top with hazelnuts and  salt and pepper.
5. Bake 15 minutes in the preheated oven, or until fish flakes easily with a fork.

Nutritional Information

Serving Size - 4 oz
Calories - 498 cal
Carbs - 9 gm
Protein - 27 gm
Fat - 40 gm
Cholesterol - 79 mg
Sodium - 640 mg
Fiber/Dtry - 3 gm
Calcium - 53 mg

One 8.8 ounce package mascarpone Cheese
1 Cup non-fat ricotta cheese
¼ Cup Sugar
½ Cup Amaretto or Almond flavored liqueur
Two 3 ounce packages ladyfingers, top and bottom halves separated
1 Cup Strong French press coffee – Espresso or Italian Roast - Cooled
2 Tablespoons unsweetened cocoa powder
¼ cup Dark Chocolate Covered Espresso Beans

Instructions

1. With a hand mixer or whip, blend the mascarpone, ricotta, sugar, and ¼ cup Amaretto until the mixture is completely smooth.  Set aside.
2. Line an 8 inch spring form pan (with plastic wrap so liquid will not leak out) or baking dish.  Make a layer of ladyfinger halves fitting them tightly together on the bottom of the pan and using up one whole package.
3. Combine the coffee and the remaining ¼ cup of Amaretto.  Pour half the liquid evenly over the layer of ladyfingers.  Cover with half the cheese mixture.  Use the remaining ladyfingers to cover the cheese in a tight layer.  Pour the remaining liquid over the ladyfingers and cover with the remaining cheese.
4. Sift the cocoa powder to cover the tiramisu completely.  Refrigerate for 6 to 8 hours or overnight before serving.  To serve, carefully cut into equal portions.  Garnish with dark chocolate covered espresso beans.

Nutritional Information

Serving Size - 1 slice
Calories - 179 cal
Carbs - 45 gm
Fat - 8.6 gm
Cholesterol - 75 mg
Sodium - 82 mg

Fettuccine Noodles (fresh or dried)
Water (slightly salted)
1 Tablespoon Olive Oil
1 Teaspoon Italian Seasoning
1 Cup Marinara Sauce (per recipe)

Instructions

1. Bring salted water and oil to a boil.
2. Place noodles gently in the boiling water and cook until al dente. 
3. HINT: For dry noodles cook for 10 minutes on rolling boil then remove from heat and let stand in hot water for 10 more minutes.  This will soften the noodles and fluff them up considerably.
4. Remove and drain noodles.  Toss with olive oil and seasoning.  Ladle sauce over pasta
5. Serve immediately to prevent dry sticky pasta.

Nutritional Information

Serving Size - 4 ounces
Calories - 296 cal
Carbs - 60 gm
Protein - 10 gm
Fat - 1 gm
Cholesterol - 0 mg
Sodium - 8 mg
Fiber/Dtry - 3 gm
Calcium - 28 mg

1 Tablespoon Olive Oil                            1 Tablespoon Balsamic Vinegar
¼ Cup Chopped Garlic                            ½ Cup Chopped Red Onion
½ Cup sliced Mushrooms                       ¼ Cup Diced Green Bell Pepper
2 Roma Tomatoes Diced                        2 Tablespoons Italian Seasoning
¼ Cup Red Wine                                      ½ Tablespoons Dried Whole Basil
2 Tablespoons Red Wine Vinegar  
20 Ounces diced or stewed tomatoes canned (unseasoned)
20 Ounces tomato sauce canned (unseasoned)
12 Ounces tomato paste canned
1 Tablespoon Sugar
1 Teaspoon Baking Soda
2 Tablespoons Grated Parmesan Cheese

Instructions

1.  Heat oil in a large sauce pot over med-high heat.  Add garlic, onion, mushrooms, bell pepper, diced tomatoes, and seasoning until onions are transparent.
2. Add wine and vinegars to deglaze and reduce au sec.
3. Add all tomato canned products and bring to a simmer.
4. Add sugar and baking soda and stir until bubbles subside.
5. Stir in parmesan cheese until dissolved.
6. Simmer for at least 30 minutes to marry the flavors and hold warm or chill down in shallow pan for re-heating later.

Nutritional Information

Serving Size - 8 ounces
Calories - 121 cal
Carbs - 18 gm
Protein - 3 gm
Fat - 5 gm
Cholesterol - 0 mg
Sodium - 586 mg
Fiber/Dtry - 3 mg
Calcium - 40 mg

Meatballs                                                          Soup
1/2 pound extra-lean ground beef                1 Tablespoon Olive Oil
1 egg, lightly beaten                                        ½ Tablespoon Chopped Garlic
2 tablespoons dry bread crumbs                 1/3 Cup Diced Onion
1 tablespoon grated Parmesan cheese     ¼ Cup Diced Celery
1/2 teaspoon dried Italian Seasoning         1/3 cup shredded carrot
1/2 teaspoon onion powder                           ½ Tablespoon Italian Seasoning
                                                                             ¼ Cup White Wine
                                                                             6 cups chicken broth
                                                                             1 cup uncooked orzo pasta
                                                                             Meatballs
                                                                             2 cups Baby Spinach
                                                                             Salt and Pepper To Taste

Instructions

1. Combine ingredients for meatballs COLD to emulsify the ground beef and the meatballs will stay together.  Lightly brown in olive oil on Med-High heat in a large thick bottom pot.  Remove meatballs and set aside.
2. In the same large thick bottom pot heat sauté garlic, onions, celery, carrots, and seasoning until onions are transparent.
3. Add white wine to deglaze the fond and reduce au sec or until almost dry.
4. Add chicken broth and bring to a rolling boil.
5. Add Orzo to boiling broth and cook to al dente.
6. Reduce heat to a simmer and add back the meatballs and cook until beef has reached at least 150 degrees or well done.
7. Add Spinach and season with salt and pepper to taste. Hold warm or chill down in shallow pan for re-heating later.

Nutritional Information

Serving Size - 8 ounces
Calories - 320 cal
Carbs - 12 gm
Protein - 17 gm
Fat - 23 gm
Cholesterol - 62 mg
Sodium - 563 mg
Fiber/Dtry - 1 gm
Calcium - 124 mg

6 lbs. turkey breast with bones,(with at least 2 cups meat)
2 medium onions,   coarsely chopped
3 stalks celery, coarsely chopped
1 tsp. dried thyme
1/2 tsp. dried rosemary
1/2 tsp. dried sage 
1 tsp. dried basil 
1/2 tsp. tarragon 
1/2 tsp. salt 
1/2 lb. italian pastina or pasta
To taste black pepper

Instructions

1. Place turkey breast in large 6-quart pot. Cover with water until at least  three-quarters full.
2. Add onions and celery to pot. Simmer covered for about 2-1/2 hours.3. 
   Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in refrigerator.
3. After cooling, skim off fat.
4. While cooling, remove remaining meat from carcass. Cut into pieces and  add to skimmed soup, along with herbs and spices.
5. Bring to boil and add pastina. Continue cooking on low boil for about  20 minutes, until pastina is done. Serve at once or refrigerate for  later reheating.

Nutritional Information

Serving Size - 16
Calories - 201cal
Carbs - 11g
Protein - 33g
Fat - 2g
Cholesterol - 101mg
Sodium - 141mg
Fiber/Dtry - 1g

1 cup Medium bulgur wheat
1/2 cup Lemon juice
1 bunch Scallions, fine slices
3-4 bunches Italian parsley - about 4 cups
1/2 cup Chopped mint
3 Roma tomatoes
6 Tbsp. Extra-virgin olive oil
1/2-1 tsp Salt
1 small Head bib lettuce

Instructions

1. Put bulgur in a bowl, cover with hot water and let stand until water is absorbed and grains are soft, about 30 minutes, or steam in steamer for 5-10 minutes (barely cover bulgur with water and steam until absorbed).
2. Press out excess liquid, return bulgur to bowl and toss with half of lemon juice, scallions, tomatoes, parsley and mint.  Let stand 20-30 minutes for the grains to soften fully.
3. Whisk remaining lemon juice, olive oil and 1/2 teaspoon salt together.
4. Pour dressing over the bulgur and toss well. Adjust seasoning if needed.
5. Should be lemony and quite zesty.  Mound tabbouleh in a shallow servicing bowl and surround with lettuce leaves.

Nutritional Information

Serving Size - 6
Calories - 201 cal
Carbs - 18 g
Protein - 3 g
Fat - 14 g
Cholesterol - 0 mg
Sodium - 210 mg
Fiber/Dtry - 4 g

1 lb. Brussels sprouts, trimmed and halved
2 cups cauliflower flowerettes
2 large onions, diced (optional)
2 Tbsp. extra virgin olive oil, divided
1/4 cup low sodium chicken or vegetable stock
To taste salt and pepper

Instructions

1. Pre-heat oven and roasting pan to 400˚F.
2. Add 1 tablespoon oil to roasting pan and coat vegetables with remaining tablespoon.
3. Put brussels sprouts, cauliflower and onion in pan and return to oven.
4. Roast, tossing twice during cooking, until the brussels sprouts and cauliflower are tender and lightly browned, 20 to 30 minutes.
5. When done, add 1/4 cup stock and salt and pepper to taste.

Nutritional Information

Serving Size - 8
Calories - 80 cal
Carbs - 10g
Protein - 4g
Fat - 3g
Cholesterol - 68mg
Sodium - 185mg
Fiber/Dtry - 4g

8 oz. can/jar salmon, no salt added, packed in water (include water)
1/2 cup finely diced onion or green onion
1/2 cup diced cabbage or celery
1/3 cup grated carrot
1 Tbsp. chopped parsley
1 tsp. dijon mustard
1 Tbsp. fresh lime juice
1/4 cup light mayo Few drops Tapatio or Tabasco sauce
To taste salt and black pepper

Instructions

Mix ingredients by hand.
  
Serve with bread, crackers or cut veggies.

Nutritional Information

Serving Size - 4
Calories - 140
Carbs - 4 g
Protein - 12 g
Sodium - 240mg

6 small tomatoes, preferably roma (or 3 large tomatoes)
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 jalapeño peppers, finely chopped
3 Tbsp. cilantro, chopped
1/8 tsp. oregano, finely crushed
1/8 tsp. salt
1/8 tsp. pepper
1/2 avocado, diced (black skin)
To taste fresh lime juice

Instructions

Combine all ingredients in glass bowl.
 
Serve immediately or refrigerate and serve within 4–5 hours.

Nutritional Information

Serving Size - 8
Calories - 42 cal
Carbs - 7g
Protein - 24g
Fat - 2g
Cholesterol - 0mg
Sodium - 44mg
Fiber/Dtry - 2g

3 lbs. chicken parts (breast, drumstick and thigh, skin and fat removed)
1 large onion, thinly sliced
3 Tbsp. vinegar
3 Tbsp. Worcestershire sauce
2 Tbsp. brown sugar
1 Tbsp. hot pepper flakes
1 Tbsp. chili powder
1 cup chicken stock or broth, fat skimmed from top
Black Pepper to taste

Instructions

1. Place chicken in 13 x 9 x 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder and stock.
3. Pour mixture over chicken and bake at 350˚F for 1 hour or until done. While cooking, baste occasionally.

Nutritional Information

Serving Size - 8
Calories - 176 cal
Carbs - 7g
Protein - 24g
Fat - 6g
Cholesterol - 68mg
Sodium - 240mg
Fiber/Dtry - 1g

6 ounces (18–20) jumbo pasta shells
1 16-ounce bag frozen chopped broccoli, thawed
1 pound low-fat (1%) cottage cheese
6 ounces (1 2/3 cups) shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
1 tablespoon grated onion
1/2 teaspoon ground black pepper
2 cloves crushed garlic or 1 teaspoon garlic powder
2 15 1/2 – ounce jars reduced-sodium marinara sauce (or spaghetti sauce)

Instructions

1. Cook pasta according to package directions. Drain.
2. Combine broccoli, cottage cheese, 1 cup mozzarella cheese, Parmesan cheese, onion, pepper, and garlic in a large bowl. Mix together well.
3. Fill shells with cheese-broccoli mixture.
4. Spoon enough marinara sauce into the bottom of a 9 x 13-inch baking pan to cover the bottom.
5. Arrange shells in a single layer; spoon remaining sauce over shells. Sprinkle the rest of the mozzarella cheese on top.
6. Cover pan with foil and bake at 375 degrees for 15 minutes. Remove the foil and bake for 15 more minutes, until heated thoroughly

Nutritional Information

Serving Size - 6
Calories - 445 cal
Carbs - 36g
Protein - 28g
Fat - 18g
Sodium - 600mg
Fiber/Dtry - 5g

1 15.5-ounce can of black beans (low sodium)
1 15.5-ounce can of corn
1 cup canned or fresh diced tomatoes (no salt added)
1 medium red bell pepper
1 medium green bell pepper
1 small red onion
2 tablespoons honey
3 tablespoons Dijon mustard
1 tablespoon olive oil
1/4 cup balsamic vinegar
Salt and pepper to taste

Instructions

1. Drain and rinse black beans and corn, drain tomatoes, and dice peppers and onion.
2. In a bowl, mix the honey, mustard, and olive oil. When thoroughly mixed, add vinegar.
3. Toss in beans, corn, tomatoes, onion, and peppers.
4. Add salt and pepper to taste.

Recipe courtesy of Cathleen Gray Keane

Nutritional Information

Serving Size - 7-8
Calories - 145 cal
Carbs - 28g
Protein - 6g
Fat - 2g
Fiber/Dtry - 3g

1/2 cup shelled dry-roasted pistachios
1 1/4 cups sugar
1/4 cup unsweetened cocoa
2 large eggs
5 large egg whites
2 ounces bittersweet chocolate, coarsely chopped
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
cooking spray
sugar-free Cool Whip® for garnish (optional)

Instructions

1. Place pistachios in a food processor; process until a ball forms (about 3 1/2 minutes), scraping sides of bowl once.
2. Place pistachio ball, sugar, cocoa, eggs, and egg whites in top of a double boiler; stir well with a whisk. Add chocolate; cook over simmering water until chocolate melts and sugar dissolves (about 3 minutes). Remove from heat; add baking powder and vanilla. Stir with a whisk until smooth. Spoon batter into 12 muffin cups coated with cooking spray. Chill 2 hours.
3. Preheat oven to 450º. Bake cakes at 450º for 9 minutes or until almost set (centers will not be firm). Let cool in pan 5 minutes. 
4. Invert each cake onto a dessert plate; garnish with sugar-free Cool Whip®,  sprinkle with chopped pistachios or fresh raspberries.

Nutritional Information

Serving Size - 12
Calories - 225 cal
Carbs - 22g
Protein - 5g
Fat - 9g
Sodium - 50mg
Fiber/Dtry - 1g

1 small head red or green cabbage (1 lbs.), quartered
1 tablespoon canola oil
1 large onion, thinly sliced
1 cup fat-free, reduced-sodium chicken broth
1 cup water
2 tablespoons frozen apple juice concentrate, thawed
1 Granny Smith apple, peeled, cored and chopped
Salt and freshly ground pepper to taste
3 tablespoons toasted walnuts, chopped (optional)

Instructions

1. Cut each cabbage wedge crosswise into thin strips, stopping two inches above bottom to avoid tough ribs. Set aside.
2. In deep skillet, heat oil over medium-high heat. Saut onions until soft, about five minutes. Stir in cabbage. Add broth, juice concentrate and 1 cup of water.
3. Cover and simmer 30 minutes.
4. Mix in apple. Season to taste with salt and pepper.
5. Cover, and cook another 10 to 15 minutes. Sprinkle with toasted walnuts, if using.

Recipe: The American Institute for Cancer Research

Nutritional Information

Serving Size - 6
Calories - 84
Carbs - 15g
Protein - 2g
Fat - 3g
Sodium - 120mg
Fiber/Dtry - 4g

1 pound of salmon fillets, cut in large pieces, with skin left on
1 teaspoon of lemon-pepper seasoning (preferably salt-free)
1 teaspoon of vegetable-pepper seasoning (preferably salt-free)
4 fresh lemon wedges

Instructions

Preheat grill to 400 degrees. Place the fillets on the grill screen, skin side down. Sprinkle on the seasonings. Adjust the heat to medium-low. Close the grill lid and cook for 15 to 20 minutes without turning the fish over. Fish should be flaky tender. Serve with fresh lemon wedges.

Nutritional Information

Serving Size - 4
Calories - 188 cal
Carbs - 2g
Fat - 3g
Cholesterol - 66mg
Sodium - 98mg

2 tablespoons extra-virgin olive oil
1 medium yellow onion, diced
1 medium red and 1 medium green bell pepper, seeded and diced
3 medium garlic cloves, minced
1 teaspoon curry powder
2 pounds butternut squash, peeled, seeded and cut into small cubes
¼ cup water
Pinch of sea salt
1 tablespoon fresh cilantro, minced

Instructions

Combine the olive oil, onion and bell peppers in a large skillet and sauté over medium-high heat for three minutes. Stir in garlic and curry powder and cook for one minute. Stir in squash, water, sea salt and cilantro. Cover and cook over medium-low heat about 15 minutes. Mash or leave chunky and serve.

Nutritional Information

Serving Size - 4
Calories - 176 cal
Carbs - 29g
Fat - 7.2g
Cholesterol - 0mg
Sodium - 116mg

8 ounces low-fat vanilla or soy yogurt
½ teaspoon almond extract
2 tablespoons honey or Splenda®
2 cups fresh berries (your choice)
1 tablespoon sliced almonds

Instructions

1. Blend yogurt, extract and honey or Splenda® with whisk until smooth.
2. Taste for sweetness before adding extra sweeteners.
3. Divide mixture into four bowls.
4. Place berries on top and add almonds.

Recipe adapted from The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating by George Mateljan, 2007

Nutritional Information

Serving Size - 4
Calories - 107 cal
Fat - 2g
Cholesterol - 3mg
Sodium - 45mg
Fiber/Dtry - 4g

20 oz lean ground turkey
6 oz can tomato paste
1 package Sloppy Joe seasoning mix
8 oz sliced mushrooms
1 medium onion, diced
1 cup diced plum tomatoes
or halved cherry tomatoes
1 tablespoon olive oil

Instructions

1. Over medium to high heat in a large skillet, sauté onions and mushrooms in olive oil until browned, 7–10 minutes. Remove from skillet.
2. Brown the turkey; then add the seasoning packet, following the packet directions and adding the diced tomatoes.
3. Once the meat is cooked and the mix reaches the right consistency, add back the mushrooms and onions.
4. Serve on a toasted whole-wheat bun or whole-wheat tortilla, or over brown rice or pasta. Add plenty of colorful veggies to your plate, as well!

Nutritional Information

Serving Size - 8
Calories - 180 cal
Carbs - 8 g
Protein - 16 g
Fat - 7 g
Cholesterol - 60mg
Sodium - 350mg
Fiber/Dtry - 2g

¾ cup uncooked quinoa
1½ cups water
2 cups nonfat milk, divided    
1/3 cup sugar
1 egg
2 teaspoons vanilla
½ teaspoon cinnamon
1 tablespoon unsalted butter
Nuts and dried fruit (optional)

Instructions

1. Bring quinoa and water to a boil, then cover and reduce heat to simmer.
   Cook for 25 minutes or until quinoa is soft and fluffy.
2. Stir 1 ½ cups milk and sugar into quinoa and cook about 20 minutes until mixture is thick and creamy.
3. In a separate bowl, mix ½ cup of milk and egg. Stir into quinoa mixture for2 minutes, then add butter, vanilla and cinnamon.
4. Top with fruit, light yogurt and granola

Nutritional Information

Serving Size - 8
Calories - 149 cal
Carbs - 24g
Protein - 6g
Fat - 3.5g
Cholesterol - 31mg
Fiber/Dtry - 3.5g

For The Salad
6 ounces of fresh organic spring mix 1/2 cup fresh grated carrots
8 slices of cucumber, halved
6 grape tomatoes, halved
1 whole medium green bell pepper, julienned
1 whole medium yellow bell pepper, julienned
1 whole fresh orange, sliced
1 whole organic local apple, cored and sliced 1/4 cup dried cranberries
1/4 cup walnuts, shelled and halved

Fresh Berry Vinaigrette
1/4 tablespoon berry juice (see instructions below)
2/3 cup extra virgin olive oil
1/3 cup red wine vinegar
1 teaspoon balsamic vinegar
1 teaspoon fresh minced garlic 1/4 teaspoon salt
1/4 teaspoon pepper

Instructions

1. First puree 1/2 cup fresh, ripe berries in a blender until smooth. Strain out the seeds and pulp using cheese cloth and a small mesh strainer.
2. In a mixing bowl combine all of the Vinaigrette ingredients.
3. Add 1 tablespoon of dijon mustard if you want the dressing to emulsify. Whisk together or use a blender for a more uniform product. 
4. Toss prepared salad ingredients and dressing together to lightly coat the produce, or serve the dressing on the side.

Nutritional Information

6 cups of homemade chicken broth
2 large carrots, scraped and sliced or diced
1 large stalk of celery, chopped or sliced
1 onion, chopped (approximately 1 cup)
1 cup of sliced fresh mushrooms
1 bunch of parsley
2 cups of cooked chicken, diced (approximately 12 ounces)
1 cup of canned plum tomatoes (about
4 whole tomatoes) coarsely chopped, with liquid
3 cups cooked egg noodles (approximately 2 cups of dry noodles)

Instructions

Put all ingredients except noodles into soup pot. Bring to boil. Reduce heat. Simmer for about 15 minutes or until carrots are cooked. Put ½ cup of noodles into each bowl. Ladle soup over noodles.

Nutritional Information

Serving Size - 6
Calories - 246 cal
Carbs - 29
Protein - 21
Fat - 3

4 Chicken Breasts                                Fresh Salt and Pepper
¼ cup Olive oil                                     ¼ Cup Diced Carrot
½ Cup Diced Onion                               ¼ Cup Diced Celery
2 ounces Milk                                       4 Ounces Melted Butter
½ Cup White Wine                                6.5 ounces Artichoke Hearts – Jar
(approx. ¼ of a $6 bottle)                     2 Cups Chicken Broth
5 ounces Grape Tomato Halved              4 ounces AP Flour
1 Lemon – Juiced and Grated for Zest
1 Tablespoon Italian Seasoning (Bulk)
2 Tablespoons Chopped Garlic (32 ounce jar)

Instructions

1.Season chicken breasts with salt and pepper on both sides.
2.Heat oil in sauté pan on med-high heat.
3.Sear chicken breasts in oil until chicken is browned on both sides.
4.Remove chicken breasts from pan and place on a cooking rack. Roast chicken breasts in a 350 degree oven until an internal temperature of 165 degrees has been reached.
5.Meanwhile, in same sauté pan, fry garlic, onion, celery, carrots, and seasoning until onions are transparent.
6.Deglaze pan with wine, fresh lemon juice, and remove fond with wooden spoon or whip.
7.Add artichoke hearts, lemon zest, and grape tomatoes then sauté until tender.
8.Add broth and bring to a rolling simmer. Combine flour and butter to form a beurre manie and whip into sauce slowly and consistently until desired thickness has been attained and there are NO lumps. Bring to a quick boil to cook out the starch.
9.Take off heat and let sit for a minute to cool slightly. Whip in milk slowly to thin and add sheen to the sauce.
10.Remove Chicken Breasts from oven and ladle sauce over the top.
11.Serve Immediately.

Nutritional Information

Serving Size - 4oz
Calories - 511cal
Carbs - 34gm
Protein - 30gm
Fat - 26gm
Cholesterol - 108mg
Sodium - 372mg
Fiber/Dtry - 5gm
Calcium - 88mg