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Recipe Archive - 2014

Check out these recipe makeovers - and take your favorites from fat to fab!

November/December

Low-Fat Eggnog

It’s got low-fat milk plus citrus zest and vanilla bean — a low-calorie alternative for this traditional cup of holiday cheer!

Ingredients

  • 2 cups nonfat milk
  • 2 large strips orange and/or lemon zest
  • 1 vanilla bean
  • 2 large eggs plus 1 egg yolk
  • 1/3 cup sugar
  • 1 teaspoon cornstarch
  • White rum or bourbon (optional)
  • Freshly grated nutmeg, for garnish
Low-fat eggnog

Nutrition Information
Serves: 6 (1/2 cup per serving)
Calories per serving: 90
Cholesterol: 96 mg

Here's How to Make It

  • In medium saucepan, combine 1 1/2 cups milk and the citrus zest.
  • Split vanilla bean lengthwise and scrape out seeds.
  • Add seeds and pod to saucepan and bring to a simmer over medium heat.
  • Whisk eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow and gradually pour the hot milk mixture into the egg mixture, whisking constantly.
  • Pour back into the pan and place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken (about 8 minutes).
  • Remove from the heat and immediately stir in the remaining 1/2 cup milk to stop the cooking.
  • Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.
  • Remove the zest and vanilla pod (if desired, add liquor and garnish with nutmeg).

 

Green Bean Casserole

Less is more! WOW your guests with this mouth-watering dish, boasting  60 percent LESS calories and 80 percent LESS fat.

Ingredients

  • 3 to 4 medium shallots, in their skins
  • Kosher salt, plus 1 1/2 teaspoons
  • 1 pound fresh green beans, stemmed, and halved crosswise
  • 1 tablespoon extra-virgin olive oil
  • 8 ounces cremini mushrooms, sliced (about 4 cups)
  • 2 tablespoons unsalted butter
  • 3 tablespoons all-purpose flour
  • 1 1/2 cups mushroom, vegetable, or chicken broth
  • 3 teaspoons fresh thyme leaves
  • Freshly ground black pepper
  • Vegetable cooking spray
  • 1 cup fresh bread crumbs
Green Bean Casserole

Nutrition Information
Serves: 6
Calories per serving: 187
Cholesterol: 10 mg

Here's How to Make It

  • Preheat oven to 400 degrees F.
  • Roast shallots (in their skins) on a small baking sheet until soft (about 30 minutes). Let them cool, then skin, coarsely chop and set aside.
  • Boil water over high heat in medium-large saucepan, then add kosher salt, to taste.
  • Add green beans and cook uncovered, until crisp-tender and bright green (about 3 minutes).
  • Drain beans in colander and rinse with cold water before transferring beans to a large bowl.
    In the same saucepan, heat oil over medium heat and add mushrooms. Season with 1 teaspoon salt and cook stirring occasionally, until browned (about 7 minutes), then add the mushrooms to the beans.
  • Melt butter in small saucepan over medium heat.
  • Add flour and cook, stirring until golden (about 2 minutes).
  • Slowly whisk in broth, increase heat to high and bring to a boil.
  • Add shallots, 1 teaspoon of the thyme and remaining 1/2 teaspoon of salt, and reduce heat to maintain a simmer. Cook until thickened, stirring occasionally (about 5 minutes).
  • Pour sauce over vegetables and stir to combine evenly.
  • Spray a 2-quart baking dish with vegetable cooking spray. Transfer vegetable mixture to pan and add remaining 2 teaspoons of thyme to bread crumbs. Scatter over vegetables and bake uncovered until the sauce bubbles and the crumbs brown (about 20 minutes).

Winter Fruit Salad

Consider offering an additional dessert option at your holiday gathering. This beautiful fruit salad won’t disappoint.

Ingredients

  • 1/2 cup sugar
  • 1 1 -inch piece ginger, peeled and thinly sliced
  • 1 vanilla bean, split lengthwise and seeds scraped out
  • 1 lemon
  • 5 large navel or blood oranges
  • 2 mangoes, peeled and diced
  • 2 firm bananas, peeled and diced
  • 5 kiwis, peeled and diced
  • 12 kumquats, very thinly sliced crosswise, seeds removed
  • 1 cup pomegranate seeds (from 1 pomegranate)
winter fruit salad

Nutrition Information
Serves: 6
Calories per serving: 301
Cholesterol: 0 mg

Here's How to Make It

  • Combine sugar, 2 cups water, ginger and vanilla seeds (including pod) in saucepan. Remove wide strips of zest from the lemon and 1 orange with a vegetable peeler, then add to the saucepan and bring to a boil over medium-high heat.
  • Reduce heat and simmer (about 5 minutes), then refrigerate until cold.
  • Peel remaining oranges with a paring knife, cutting along the natural curve of the fruit.
  • Hold an orange over a large bowl and cut along both sides of each membrane to free the segments, letting them fall into the bowl.
  • Squeeze each empty membrane to release juices, and repeat with remaining oranges.
  • Add mangoes, bananas, kiwis, kumquats and pomegranate seeds and gently toss, then pour syrup over fruit and chill overnight.
  • Remove the citrus zest, ginger and vanilla pod before serving, and spoon the fruit and syrup into bowls.

    Note: To remove pomegranate seeds, cut fruit into quarters, then break apart in a bowl of water. Skim off the pith that floats to the top and drain the seeds.

 


September/October

Mediterranean Seafood Stew

This hearty stew doesn’t take long to make and can be easily customized to include your favorite veggies.

Ingredients

  • 2 teaspoons olive oil
  • ½ to 1 cup each of desired vegetables (suggested: tomato, celery, carrot, onion, and zucchini), chopped
  • 1 medium garlic clove, minced
  • 2 ½ cups fat-free, low-sodium chicken broth
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 2 tablespoons no-salt-added tomato paste
  • Salt and pepper to taste
  • 12 ounces cod, rinsed and patted dry,
    cut into 1-inch cubes

Mediterranean Seafood Stew

Nutrition Information
Serves: 4
Calories per serving: 149
Cholesterol: 32 mg

Here's How to Make It

  • Cook vegetables and garlic in oil over medium-high heat for 5 minutes, or until soft, stirring often.
  • Stir in broth, tomatoes with liquid, tomato paste, salt and pepper.
  • Bring to a boil, then reduce heat and simmer, covered, for 8 to 10 minutes.
  • Stir in fish and cook for 2 to 3 minutes, then serve.

 

Lettuce-Wrap Tacos with Black Beans and Corn

That’s right, no cooking involved! These simple tacos are great for when you’re on-the-go.

Ingredients

  • 1 cup canned no-salt-added black beans,
    rinsed and drained
  • ½ cup frozen corn, thawed
  • 1 small Roma tomato, diced
  • ½ small avocado, diced
  • 2 tablespoons fresh cilantro
  • 1 tablespoon lemon juice
  • 8 lettuce leaves
  • ½ cup shredded low-fat Monterey Jack cheese
  • ½ cup salsa

 

Lettuce-Wrap Tacos with Black Beans and Corn

Nutrition Information
Serves: 4
Calories per serving: 170
Cholesterol: 9 mg

Here's How to Make It

  • In small bowl, stir beans, corn, tomato, avocado, cilantro, and lemon juice.
  • Spoon ¼ cup of mixture into each lettuce cup.
  • Top with cheese and salsa.
  • Fold in half to form taco and serve.
Layered Mexican Casserole

Fresh ingredients bring this festive casserole to life!

Ingredients

  • 1 10-ounce package frozen brown rice
  • 1 teaspoon ground cumin
  • 1 tablespoon olive oil
  • 1 4-ounce can chopped green chilies, undrained
  • ¼ cup snipped fresh cilantro
  • 1 ½ cups cubed skinless chicken breasts, cooked without salt
  • 1 medium lime, quartered

 

green chili casserole

Nutrition Information
Serves: 4
Calories per serving: 242
Cholesterol: 52 mg

Here's How to Make It

  • Preheat oven to 350°F.
  • Prepare rice using package directions and spread in an 8-inch square baking pan.
  • Stir in cumin and drizzle with oil, then smooth the surface with spoon.
  • Spoon chilies over mixture then top with cilantro, chicken, and cheese.
  • Cover with aluminum foil and bake for 15 minutes, or until cheese melts.
  • Serve with lime wedges.

 


August 2014

Tarragon Chicken

A creamy tarragon sauce makes this chicken light and flavorful.

Ingredients

  • 4 boneless, skinless chicken breasts, trimmed of fat (1 to 1 ¼ pounds total)
  • 3 teaspoons extra virgin olive oil, divided in half
  • 1 cup reduced-sodium chicken broth
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh tarragon
  • Salt and pepper to taste

Taragon Chicken

Nutrition Information
Serves: 4
Calories per serving: 196

Here's How to Make It

  • Season chicken with salt and pepper. Cook using 1 ½ teaspoons olive oil over medium-high heat until browned (about 3 minutes per side). Remove and tent with foil.
  • Reduce heat to medium and add remaining oil, plus shallots and cook for 2 to 3 minutes.
  • Add broth and bring to a simmer; cook until reduced by half (about 3 minutes).
  • Reduce heat to low and return chicken to pan, allowing it to simmer until cooked through (about 4 minutes).
  • Stir mustard and tarragon into sauce and spoon over chicken.

 

Sweet ‘n’ Sour Turkey Meatballs

Substituting turkey for ground beef puts a low-cal spin on the classic meatball.

Ingredients

  • 1 lb extra-lean ground turkey (around 6-8% fat)
  • 1 cup soft bread crumbs
  • 1 large egg
  • 2 tablespoons onion, finely minced
  • 2 tablespoons low-fat milk
  • Salt and pepper to taste
  • ½ cup chili sauce
  • ½ cup red currant jelly

 

Sweet 'n' Sour Turkey Meatballs

Nutrition Information
Serves: 8
Calories per serving: 170

Here's How to Make It

  • Combine first six ingredients in large bowl and mix using wooden spoon or hands.
  • Form into bite-size meatballs (about 40 total).
  • Cook covered over medium-high heat for 5 minutes on each side, or until cooked through.
  • Combine chili sauce and jelly, then pour over meatballs.
  • Simmer gently for about 10 minutes, until the sauce thickens nicely.
Light Salmon Fritters

Spruce up your dinner in a fun way with tasty fish.

Ingredients

  • 2 cups salmon, broken into very small pieces
  • 1 egg yolk; 2 egg whites
  • 2 tablespoons flour
  • Salt, pepper, and dill weed to taste
  • ½ teaspoon parsley flakes
    (or 1 teaspoon chopped fresh parsley)

 

salmon fritters

Nutrition Information
Serves: 3
Calories per serving: 227

Here's How to Make It

  • Beat egg yolk in medium bowl until thick, then blend in flour, salt, dill, pepper, and parsley.
  • Stir in salmon pieces.
  • Beat egg whites until stiff then fold into salmon mixture.
  • Use 1/4-cup measure to scoop out batter and place cup-fuls in pan over medium high heat.
  • Cook until browned on both sides (about 3 to 5 minutes each side). Serve.

 


July 2014

Roasted Asparagus with Lemon, Sea Salt and Pecorino Romano

Asparagus is packed full of nutrients, including vitamins A, C, E and K. It’s also a great source of fiber.

Ingredients

  • 1 pound asparagus
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Lemon
  • Pecorino Romano
Grilled Asparagus

Here's How to Make It

  • Preheat oven to 475 degrees.
  • Trim asparagus ends and toss stalks with olive oil, salt and pepper. Place in glass roasting dish.
  • Roast until tender but firm when poked with knife (about 7 – 10 minutes, depending on stalks’ thickness).
  • Remove from oven; squeeze fresh lemon juice and shave Pecorino Romano over the top.

 

Simply Grilled Summer Squash

This dish is great by itself—or combined with eggplant, peppers and onions for an even more colorful side dish!

Ingredients
  • 3 or 4 medium squash
    (use a variety of types and colors)
  • Olive oil to coat
  • Splash of balsamic vinegar
  • Salt and freshly ground pepper to taste
  • Optional additional garnishes: crumbled coat or feta cheese, squeeze of fresh lemon juice, chopped fresh herbs (parsley, basil, mint, thyme)
grilled summer squash

Here's How to Make It

  • Cut squash along the bias in long, oval slices (instead of in circles) – 1/8 to ¼ -inch thick.
  • Using your hands, toss squash with olive oil, vinegar, salt and pepper.
  • Place slices on hot grill; turning them when just browned.
  • Cook on both sides (sprinkle with optional garnishes).
  • Serve and enjoy!
Sautéed Greens with Garlic

Rumor has it that greens are good for you—they’re the number one recommended food to eat regularly to help improve your health. Kale, broccoli, spinach... these are just a few ideas to get you started.

Ingredients

  • About 4 cups of uncooked greens, any variety
  • 1 tablespoon olive oil
  • 5 cloves minced garlic
  • Salt and pepper
sauteed greens

Here's How to Make It

  • Wash greens and pat dry.
  • Chop greens into small/medium pieces.
  • Heat olive oil in pan and sauté greens with garlic until dark green (or to desired tenderness).
  • Salt and pepper to taste, and serve with steamed rice, pasta or alone as its own savory side dish!

 


June 2014

Zesty Grilled Chicken with Thyme

This flavorful chicken goes well with any side. Try grilling asparagus or bell peppers alongside this entree for a healthy pairing.

Ingredients

  • 2 boneless, skinless chicken breasts, cut in half
  • 2 teaspoons Dijon-type mustard
  • 1 clove garlic, crushed
  • 2 sprigs fresh thyme (about 1/4 teaspoon)
  • 1 teaspoon horseradish (optional)
Mushroom Barely Soup

Nutrition Facts

  • Calories: 133 per serving

Serves 4

 

Here's How to Make It

  • Combine all ingredients (except chicken) in a large bowl.
  • Coat chicken with the mixture and let stand at least 15 minutes.
  • Grill (or broil) approximately five minutes per side, or until chicken is cooked through.
  • Try substituting fresh oregano for the thyme. Or, if you like a bit of crust, roll in unseasoned bread crumbs before grilling, or sprinkle with toasted sesame seeds.

 

Ginger Grilled Pork

This fresh, Asian-inspired dish is perfect for mixing things up mid-week.

Ingredients
  • 2 pork tenderloin fillets (about 1-1/2 pounds total)
  • 2 teaspoons coarse ground pepper

Marinade

  • 1/4 cup soy sauce
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • 2 teaspoons fresh ginger root, chopped
grilled pork

Nutrition Facts

  • Calories: 143 per serving

Serves 6

Here's How to Make It

  • Mix marinade ingredients in plastic container or sealable plastic bag big enough to hold tenderloin fillets.
  •  Coat fillets well and refrigerate six hours or overnight.
  • When ready to cook, pat dry with paper towel and cover with coarse pepper.
  • Cook on hot grill about 15 minutes per side, until meat reaches internal temperature of 160 degrees.
  • Let rest five minutes before slicing.
Grilled Salmon Steaks

Salmon is an easy and vitamin-rich alternative to grilling chicken, pork  or steak on the barbecue. Serve with salad.

Ingredients

  • 2 salmon steaks, about 6 ounces each
  • 2 tablespoons dipping sauce (consider trying a spicy, fruity chutney, such as peach chutney!)
  • 1 teaspoon cooking oil
salmon steak

Nutrition Facts

  • Calories: 295

Serves 6

Here's How to Make It

  • Heat grill to hot and rub grid lines with cooking oil.
  • Baste steaks with sauce and cook for five minutes.
  • Turn once and baste again. Cook five minutes more.
  • Fish should be opaque throughout.

 


May 2014

Mushroom Barley Soup

This soup is a great source of viamins D and B which may help you in maintaining a healthy blood pressure.

Ingredients

  • 3 cups fresh mushrooms, any variety
  • 1 tsp. olive oil
  • 1 tsp. light margarine
  • 1 cup chopped onion
  • 1 cup quick barley
  • 4 cups vegetable broth
  • 2 cups water
  • 1 14.5-oz. can petite diced tomatoes
  • 1 carrot
  • 1/4 cup chopped fresh parsley or other herb
Mushroom Barely Soup

Nutrition Facts

  • Calories: 120 per serving

Serves 8

 

Here's How to Make It

  • Remove soil from mushrooms by brushing them and rinsing under cool water.
  • Trim stems and cut into bite-sized pieces, keep in mind they’ll shrink when you cook them.
  • Heat olive oil and margarine in large soup pot and add onion and mushrooms, stirring until onions are wilted and mushrooms give up moisture.
  • Add barley, broth, water and tomatoes, and simmer for 15 minutes (or until barley is tender).
  • Finally, turn off heat and use a vegetable peeler to put thin strips of carrot into soup.
  • Add parsley and serve immediately.

 

Brussels Sprouts with Mushroom Sauce

Brussels sprouts don’t have to be boring.... pair them with a nice mushroom sauce for a great low-sodium snack.

Ingredients
  • 1 pound Brussels sprouts or broccoli, cabbage, kale, collards or turnips
  • 1 cup low-sodium chicken broth
  • 2 tsp. lemon juice
  • 2 tsp. spicy brown mustard
  • 1 tsp. dried thyme
  • 1 cup sliced mushrooms
Brussels Sprouts with Mushroom Sauce

Nutrition Facts

  • Calories: 70 per serving

Serves 4

Here's How to Make It

  • Trim Brussels sprouts and cut in half.
  • Steam until tender (six to 10 minutes), or microwave on high for three to four minutes.
  • Bring broth to a boil in a nonstick pot and mix in lemon juice, mustard and thyme.
  • Add mushrooms and boil until the broth is reduced by half (about five to eight minutes).
  • Add Brussels sprouts and toss with mushroom sauce, coating well.
Roasted Asparagus and Mushrooms with Rosemary

This flavorful roasted vegetable combination is delicious AND low in sodium.

Ingredients

  • 1 lb. fresh asparagus, trimmed
  • 8 oz. shiitake or button mushrooms, cleaned and trimmed
  • 2 tsp. olive, canola or corn oil
  • 1 tsp. chopped fresh rosemary or ½ tsp. dried rosemary, crushed
  • Freshly ground black pepper
  • Garlic powder (optional)
Roasted Asparagus and Mushrooms with Rosemary

Nutrition Facts

  • Calories: 61

Serves 4 (3/4 cup per serving)

Here's How to Make It

  • Preheat oven to 500 degrees and place asparagus spears and mushrooms in large plastic bag with tight-fitting seal.
  • Drizzle oil over asparagus mixture in bag and add rosemary.
  • Seal bag tightly and shake gently.
  • Arrange asparagus and mushrooms in single layer on large baking sheet and season with pepper (if desired, add garlic powder).
  • Bake about 10 minutes, or until asparagus is tender-crisp.

 


April 2014

Turkey-Artichoke Panini

This guilt-free sandwich is a great way to add light protein and vitamins to your lunch!

Ingredients

  • 1/4 cup marinated artichoke hearts (from 6-oz jar), drained
  • 1/4 cup reduced-fat garlic-and-herbs spreadable cheese (from 6.5-oz container)
  • 1/2 cup lo baby spinach leaves, chopped
  • 4 slices soft whole wheat bread
  • 1/4 cup roasted red bell peppers (from a jar), drained, sliced
  • 4 oz sliced cooked turkey breast or chicken breast
  • 2 tablespoons reduced-fat shredded Italian cheese blend
  • Cooking spray or olive oil cooking spray
Turkey-Artichoke Panini

Nutrition Facts

  • Calories: 380 per serving

Serves 2

 

Here's How to Make It

  • Heat closed contact grill or panini maker for 5 minutes.
  • Place artichoke hearts on paper towels; pat dry. Coarsely chop artichoke hearts.
  • In small bowl, mix artichoke hearts, spreadable cheese and spinach. Spread mixture on 2 bread slices. Top with bell peppers, turkey and shredded cheese. Top with remaining bread slices. Spray both sides of sandwiches with cooking spray.
  • Place sandwiches on grill (once heated). Close grill and cook 3 to 5 minutes or until bread is toasted and cheese is melted.

 

Grilled Chicken with Peppers and Artichokes

A marinade of peppers and artichokes help spice up this healthy recipe.

Ingredients
  • 1 jar (6 oz) marinated artichoke hearts
  • 1/3 cup dry white wine or chicken broth
  • 4 boneless skinless chicken breasts (1 lb)
  • 2 medium bell peppers, cut lengthwise into fourths
  • 4 medium green onions, sliced (1/4 cup)
  • 1/4 teaspoon pepper
Grilled Chicken with Peppers and Artichokes

Nutrition Facts

  • Calories: 190 per serving

Serves 4

Here's How to Make It

  • Drain and reserve marinade from artichoke hearts; cover and refrigerate artichokes. In shallow glass or plastic dish, mix marinade and wine/chicken broth. Add chicken and bell peppers, turning to coat with marinade. Cover and refrigerate, turning occasionally, at least 30 minutes but no longer than 24 hours.
  • Heat gas or charcoal grill. Remove chicken and bell peppers from marinade; reserve marinade. Place chicken on grill. Cover grill; cook over medium heat 5 minutes. Turn chicken; add bell peppers to grill. Cover; cook 10 to 15 minutes longer or until bell peppers are tender and juice of chicken is clear when center of thickest part is cut (170°F).
  • Strain reserved marinade. In 1-quart saucepan, heat marinade, artichoke hearts, onions and black pepper to boiling; boil and stir 1 minute. Serve artichoke sauce with chicken and bell peppers.
Healthified Creamy Ricotta-Artichoke Lasagna

Reduced fat dairy ingredients are the key to taking this tasty entrée from 400 to 290 calories per serving!

Ingredients

  • 9 uncooked whole grain lasagna noodles
  • 1 tablespoon olive oil
  • 2 packages (8 or 9 oz) frozen artichoke hearts, thawed and well drained
  • 1/4 cup pine nuts
  • 4 cloves garlic, minced
  • 1 container (15 oz) reduced-fat ricotta cheese
  • 1- 1/2 cups shredded reduced-fat Italian-blend cheese or reduced-fat mozzarella cheese (6 ounces)
  • 1 cup chopped fresh basil or 2 tablespoons dried basil, crushed
  • 1 egg
  • 1/4 teaspoon salt
  • 1 cup reduced-sodium chicken broth
  • 1/4 cup all-purpose flour
  • 2 cups fat-free (skim) milk
  • Chopped fresh tomato, if desired
  • Chopped fresh parsley, if desired
Creamy Ricotta-Artichoke Lasagna

Nutrition Facts

  • Calories: 290

Serves 8

Here's How to Make It

  • Heat oven to 350F. Cook lasagna noodles according to package directions; drain, rinse with cold water, drain again and set aside.
  • In large skillet, heat oil over medium heat. Add artichokes, pine nuts and garlic; cook about 5 minutes or until lightly browned, stirring frequently.
  • Transfer mixture to a large bowl and stir in ricotta cheese, ½ cup of the Italian-blend cheese, ½ cup of the fresh basil or 1 tablespoon of the dried basil, the egg and salt.

For the sauce:

  • In a medium saucepan, whisk together chicken broth and flour until smooth.
  • Stir in milk and cook over medium heat until sauce is slightly thickened and bubbly – stirring frequently.

Putting it all together:

  • Pour 1 cup of sauce into ungreased 13x9-inch (3-quart) glass baking dish. Top with three of the cooked lasagna noodles and carefully spread about 1 1/3 cups of the ricotta mixture evenly over noodles.
  • Top with one-third of the remaining sauce, then sprinkle with 1/3 cup of the remaining Italian-blend cheese. Repeat layers twice more, starting with lasagna noodles and ending with Italian-blend cheese.
  • Bake uncovered about 40 minutes, or until heated through and top is lightly browned. Let stand 15 minutes before serving. If desired, top with tomato and parsley.

 


March 2014

Roasted Garlic and Kale Soup

It’s especially rich in: lutein/zeaxanthin, vitamin C, vitamin E, folate and zinc
Also rich in: fiber, B vitamins, calcium, copper, iron manganese, potassium and selenium


Ingredients

  • 1 bulb garlic
  • 1 cup uncooked elbow macaroni
  • 1 tablespoon olive oil
  • 1 1 /2 cup onion, diced
  • 2 tablespoons fresh sage, chopped
    (or 2 teaspoons dried sage)
  • 8 cups kale, washed, drained, and chopped
  • 1 1 /2 pound sweet potato, peeled and
    cut into bite-size pieces
  • 8 cups chicken stock
  • 1 tablespoon chicken base or 1 to 2 chicken bouillon cubes (optional)
  • 2 cans butter beans, drained and rinsed
  • salt and pepper to taste
roasted garlic & kale soup

Nutrition Facts

  • Calories: 287 per serving

Serves 8

 

Here's How to Make It

  • Heat oven to 425°F.
  • Wrap garlic head in foil and bake 40 minutes, or until soft. Remove from foil, cool, and remove cloves from papery shell. Set cloves aside.
  • Cook macaroni according to directions on package until al dente. Drain and set aside.
  • In a large, non-stick kettle, heat oil over medium heat. Add onions and sage and cook until onion is transparent, stirring occasionally, approximately 5 minutes.
  • Add kale and continue to stir for another 5 minutes.
  • Add sweet potatoes, stock, and chicken base. Bring to boil, reduce heat, and simmer until sweet potato is soft, but still firm, approximately 15 minutes.
  • Add macaroni and beans to soup, adjust seasonings, and heat through for 5 minutes. Serve hot.

 

Green Mashed Potatoes

It’s especially rich in: lutein/zeaxanthin and vitamin C
Also rich in: fiber and potassium

Ingredients
  • 2 1 /2 pounds russet potatoes, peeled and
    cut into large chunks
  • 1 bunch collard greens, washed, stemmed and
    cut into 1 /2" strips (approximately 8 cups)
  • 2 garlic cloves, minced
  • 1 /2 cup fat-free, half-and-half cream
  • 1 tablespoon butter
  • Salt and pepper to taste

Here's How to Make It

  • Place potatoes in large pot of cold water, bring to boil, reduce heat, and simmer until tender, approximately 20 minutes.
  • Drain and return potatoes to pot.
  • Place collards and garlic in a large saucepan over medium heat. Bring to simmer and steam covered for 10 minutes or until cooked through, but still bright green, stirring occasionally to prevent burning. Remove from heat.
  • Add remaining ingredients to potatoes, along with collards.
  • Mash or whip to desired consistency. Add more cream if too thick.

 

green mashed potatoes

Nutrition Facts

  • Calories: 176 per serving

Serves 8; about 2/3 cup per serving

Herb Hummus with Sliced Red Bell Peppers & Broccoli Florets

It’s especially rich in: vitamin C, vitamin E, folate and zinc
Also rich in: plant-based omega-3s, fiber, calcium, iron, magnesium, potassium and selenium

Ingredients

  • 1 (15-ounce) can garbanzo beans,
    drained and rinsed
  • 1 tablespoon lemon juice
  • 2 tablespoons olive oil
  • 2 clove garlic, minced
  • 1/3 cup chopped parsley
  • 1/4 cup chopped fresh basil
    (or, 3 to 4 teaspoons dried basil)
  • Pinch of cayenne pepper
  • Salt and pepper to taste
  • 1/4 cup sliced green onions
  • 1 tablespoon minced fresh basil
    (or, 1 teaspoon dried basil)
  • 2 whole wheat pita breads, cut into wedges
  • 1 red bell pepper, stemmed, seeded,
    and sliced into 1" slices
  • 1 cup broccoli florets

Here's How to Make It

  • In a food processor or blender, blend first 8 ingredients, adding enough water to make a smooth dip. (Makes approximately 1 1/2 cups.)
  • Spoon into a serving bowl and top with green onions and basil.
  • Serve with pita wedges and vegetables.
Herb hummus

Nutrition Facts

  • Calories: 176
  • Total Fat: 1.6 g (8%)

Serves 8; heaping 2/3 cup per serving

 


January - February 2014

Turkey Chili

A warming chili is just what you need on a cold winter day.

Ingredients

  • Cooking spray
  • 1 1/2 tablespoons canola or corn oil
  • 1 medium or large onion, chopped
  • 1 pound 4 ounces ground skinless turkey breast
  • 2 large garlic cloves, minced, or 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder
  • 1/2 teaspoon pepper
  • 1/2 teaspoon ground cumin
  • 1 15.5-ounce can no-salt-added pinto beans, rinsed and drained
  • 1 15.5-ounce can no-salt-added black beans, rinsed and drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 1 3/4 cups fat-free, low-sodium chicken broth
  • 1 cup frozen whole-kernel corn
  • 1 6-ounce can no-salt-added tomato paste
  • 4 medium green onions, green part only, sliced
Turkey Chili

Nutrition Facts

  • Calories: 347
  • Total Fat: 5.0 g
  • Saturated Fat: 0.5 g
  • Polyunsaturated Fat: 1.5 g
  • Monounsaturated Fat: 2.5 g
  • Cholesterol: 64 mg
  • Sodium: 129 mg
  • Carbohydrates: 42 g
  • Fiber: 10 g
  • Sugars: 14 g
  • Protein: 34 g

Serves 6; 1 1/3 cups per serving

 

Here's How to Make It

  • Lightly spray a pot with cooking spray.
  • Add oil and heat over medium-high heat, swirling to coat the bottom. Cook onion for 3 minutes, or until soft, stirring occasionally.
  • Reduce heat to medium.
  • Stir in turkey and cook for 5 minutes, or until browned, stirring frequently to turn and break up the turkey.
  • Stir in garlic, chili powder, pepper, and cumin.
  • Stir in remaining ingredients except the green onions.
  • Cook for 5 to 7 minutes, or until heated through, stirring frequently. Just before serving, sprinkle with the green onions.

 

Skillet Apples

Who said dessert can't be good for you too?

Ingredients
  • 1 large Granny Smith apple, cut into 1/2-inch wedges
  • 1 large Gala, Jonathan, or Red Delicious apple, cut into 1/2-inch wedges
  • 2 tablespoons firmly packed dark brown sugar
  • 1 tablespoon light tub margarine

Here's How to Make It

  • Heat large nonstick skillet over medium-high heat.
  • Immediately reduce the heat to medium and put all the ingredients in the skillet; stir together.
  • Cook for 10 minutes, or until just tender, stirring gently and frequently.

 

skilet apples

Nutrition Facts

  • Calories: 94
  • Total Fat: 1.5 g
  • Saturated Fat: 0 g
  • Polyunsaturated Fat: 0.5 g
  • Monounsaturated Fat: 0.5 g
  • Cholesterol: 0 mg
  • Sodium: 26 mg
  • Carbohydrates: 22 g
  • Fiber: 3 g
  • Sugars: 18 g
  • Protein: 0 g

Serves 4; heaping 1/2 cup per serving

Raspberry-Mango Breakfast Parfait

Shake up your breakfast routine with a parfait!

Ingredients

  • 2 cups fresh or frozen unsweetened raspberries, thawed if frozen
  • 1 medium mango, diced (about 1 1/2 cups)
  • 4 6-ounce containers fat-free, sugar-free vanilla yogurt
  • 1 tablespoon sugar
  • 1/2 teaspoon ground cinnamon

Here's How to Make It

  • In each of 4 parfait glasses or wine goblets, spoon 2 tablespoons raspberries,
    2 tablespoons mango, and a heaping 1/3 cup yogurt.
  • Repeat the layers, using all remaining yogurt.
  • In a food processor or blender, process remaining raspberries and mango with the sugar and cinnamon until smooth.
  • Spoon over each serving.
Raspberry Mango breakfast parfait

Nutrition Facts

  • Calories: 169
  • Total Fat: 0.5 g
  • Saturated Fat: 0 g
  • Polyunsaturated Fat: 0.5 g
  • Monounsaturated Fat: 0g
  • Cholesterol: 4 mg
  • Sodium: 99 mg
  • Carbohydrates: 35 g
  • Fiber: 5 g
  • Sugars: 25 g
  • Protein: 6 g

Serves 4; heaping 3/4 cup yogurt, 1/2 cup fruit and 2 tablespoons sauce per serving.

 

 


Key Lime Pie

For your next party, consider dishing up a delicious and healthy slice of key lime pie. It’s lower in fat and calories than the original, but high on taste!

Light and Fit

  • 6 squares low-fat graham crackers, finely crushed
  • 1 teaspoon sugar
  • 1 package (4-serving size) sugar-free
    lime-flavor gelatin
  • 1 container (16 oz) fat-free
    cottage cheese
  • 1 package (8 oz) fat-free
    cream cheese, softened
  • 1 container (8 oz) frozen fat-free
    whipped dessert topping, thawed
  • 2 tablespoons butter, melted
  • 3/4 cup boiling water
  • Lime wedges (optional)

Fat Filled

6 squares graham crackers, finely crushed
2 tablespoons sugar
1 package (4-serving size) lime-flavor gelatin
1 container (16 oz) cottage cheese
1 package (8 oz) cream cheese, softened
1 container (8 oz) frozen whipped dessert topping, thawed
both recipes are the same from this point on...

key lime pie

Nutritional information (one serving)
Calories: 140
Fat: 3g
Cholesterol: 10mg

Nutritional information (one serving)
Calories: 290
Fat: 18g
Cholesterol: 45mg

Here's How to Make It

  • Crush graham crackers, butter, and sugar and press in the bottom of a 2-quart square baking dish. Then, refrigerate the mixture.
  • Stir the gelatin and boiling water until gelatin is dissolved.
  • In a blender or food processor, combine cottage cheese and cream cheese. Blend until smooth.
  • Whisk 1/2 cup of the cottage cheese mixture into the gelatin mixture, then whisk in remaining cottage cheese mixture until smooth.
  • Fold in whipped dessert topping and spoon filling over chilled crumb mixture.
  • Cover and refrigerate for 8 to 24 hours or until filling is firm.
  • Cut into squares and top with lime wedges.
  • Smile and enjoy! Recipe makes nine servings.