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Recipe Archive: 2015

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


Blueberry-Maple Muffins

Start your day off right with an energizing blueberry muffin loaded with whole-wheat flour and flaxseeds.


  • 1/3 cup whole flaxseeds
  • 1 cup whole-wheat flour
  • 3/4 cup plus 2 tablespoons all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 1/2 cup pure maple syrup
  • 1 cup nonfat buttermilk, (see Tip)
  • 1/4 cup canola oil
  • 2 teaspoons freshly grated orange zest
  • 1 tablespoon orange juice
  • 1 teaspoon vanilla extract
  • 1 1/2 cups fresh blueberries
  • 1 tablespoon sugar
Blueberry-Maple Muffins

Recipe Info
Makes: 12 muffins
Prep time: 30 minutes
Cook time: 30 minutes
Calories per serving: 208

If you don't have buttermilk, stir in 1 tablespoon of lemon juice or white vinegar to a scant cup of milk. Let the mixture stand 5 to 10 minutes before using.

Here’s How to Make It

  • Preheat oven to 400°F. Coat 12 muffin cups with cooking spray or use liners made from paper or silicon.
  • Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
  • Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.
  • Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.


Chicken & Blueberry Pasta Salad

This easy salad proves that blueberries can be the main course, too, and it’s perfect for a light dinner or summer picnic. To cut down on prep time, use a store-bought rotisserie chicken or leftover chicken and skip step one.


  • 1 pound boneless, skinless chicken breast, trimmed of fat
  • 8 ounces whole-wheat fusilli or radiatore
  • 3 tablespoons extra-virgin olive oil
  • 1 large shallot, thinly sliced
  • 1/3 cup reduced-sodium chicken broth
  • 1/3 cup crumbled feta cheese
  • 3 tablespoons lime juice
  • 1 cup fresh blueberries
  • 1 tablespoon chopped fresh thyme
  • 1 teaspoon freshly grated lime zest
  • 1/4 teaspoon salt
Chicken-Orzo Salad with Goat Cheese  Toasted Almonds

Recipe Info
Serves: 6 (1 1/2 cups per serving)
Total time: 30 minutes
Calories per serving: 315

Here's How to Make It

  • 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.
  • 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.
  • 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.
  • Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.
Spinach Salad with Steak & Blueberries

The sweetness of blueberries and sharpness of feta in this dish combine for great flavor and the walnuts add a satisfying crunch, while the steak and spinach make this salad a filling summer dinner. If you’re feeling adventurous, replace the feta with gorgonzola for a little added contrast.


  • 1 cup fresh blueberries, divided
  • 1/2 cup chopped walnuts, toasted (see Tips)
  • 3 tablespoons fruity vinegar, such as raspberry vinegar
  • 1 tablespoon minced shallot
  • 1 teaspoon sugar
  • 1/2 teaspoon salt, divided
  • 3 tablespoons walnut oil or canola oil
  • 1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed
  • 1/2 teaspoon freshly ground pepper
  • 8 cups baby spinach
  • 1/4 cup crumbled feta cheese
Spinach Salad with Steak & Blueberries

Recipe Info
Serves: 4 (2 cups per serving)
Total time: 30 minutes
Calories per serving: 392


Here's How to Make It

  • Preheat grill to medium.
  • Pulse 1/4 cup blueberries, 1/4 cup walnuts, vinegar, shallot, sugar and 1/4 teaspoon salt in a food processor to form a chunky paste. With the motor running, add oil until incorporated. Transfer the dressing to a large bowl.
  • Sprinkle steak with pepper and the remaining 1/4 teaspoon salt. Oil the grill rack (see Tips). Grill the steak about 5 minutes per side for medium-rare, 6 minutes per side for medium. Let rest on a clean cutting board for 5 minutes.
  • Add spinach to the bowl with the dressing; toss to coat. Divide the spinach among 4 plates. Thinly slice the steak crosswise. Top the spinach with the steak, feta and the remaining blueberries and walnuts.



Arugula, Grape and Sunflower Seed Salad

It’s a perfect mix of arugula, sweet antioxidant-filled grapes and crunchy sunflower seeds. Serve with a maple and red wine vinegar dressing and you’ve got a great side-salad or main dish for your summer meals.


  • 3 tablespoons red wine vinegar
  • 1 teaspoon honey
  • 1 teaspoon maple syrup
  • 1/2 teaspoon stone-ground mustard
  • 2 teaspoons grape seed oil
  • 7 cups loosely packed baby arugula
  • 2 cups red grapes, halved
  • 2 tablespoons toasted sunflower seed kernels
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
Arugula, Grape, and Sunflower Seed Salad

Recipe Info
Cook time: 5minutes
Servings: 6
Calories per serving: 81

Here’s How to Make It

  • Combine vinegar, honey, syrup and mustard in a small bowl.
  • Gradually add oil, stirring with a whisk.
  • Combine arugula, grapes, seeds and thyme in a large bowl.
  • Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.


Chicken-Orzo Salad with Goat Cheese

Prepare in minutes with rotisserie chicken and easy-to-cook orzo pasta. Just mix the ingredients together and throw in your favorite fresh veggies (the recipe suggests arugula). Or, skip the goat cheese for an even healthier twist on this light pasta salad.


  • 1 1/4 cups uncooked orzo (rice-shaped pasta)
  • 3 cups chopped grilled chicken breast strips (such as Tyson)
  • 1 1/2 cups trimmed arugula
  • 1 cup grape tomatoes, halved
  • 1/2 cup chopped red bell pepper
  • 1/4 cup prechopped red onion
  • 2 tablespoons chopped fresh basil
  • 1 teaspoon chopped fresh oregano
  • 2 tablespoons red wine vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 6 tablespoons (1 1/2 ounces) crumbled goat cheese
Chicken-Orzo Salad with Goat Cheese  Toasted Almonds

Recipe Info
Prep/Cook time: 10 minutes
Servings: 6
Calories per serving: 295

Here's How to Make It

  • Cook pasta according to package directions, omitting salt and fat; drain well.
  • Combine pasta, chicken and the next 6 ingredients (through oregano) in a large bowl; toss well.
  • Combine vinegar, oil, salt and black pepper in a small bowl, stirring with a whisk.
  • Drizzle vinegar mixture over pasta mixture; toss well to coat.
  • Sprinkle with cheese.
Watermelon-Cucumber Salad

Sound like an unusual combo? Watermelon and cucumber actually make great partners because of their sweet, cool and subtle flavors. Add creamy feta cheese and tangy lime for a balanced palate. This dish is versatile as it can be an appetizer, side salad or even a dessert pairing for your main entre.


  • 6 cups watermelon, cut into 1-inch pieces
  • 1 cup coarsely chopped watercress
  • 3/4 cup thinly sliced Vidalia onion
  • 1 medium English cucumber, sliced (about 3 cups)
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon kosher salt
  • 2 ounces reduced-fat feta cheese, crumbled (about 1/2 cup)
  • Mint sprigs (optional)
Watermelon-Cucumber Salad

Recipe Info
Prep/Cook time: 20 minutes
Serves: 6
Calories per serving: 93


Here's How to Make It

  • Combine first 4 ingredients in a large bowl.
  • Combine mint and next 3 ingredients (through oil) in a small bowl, stirring with a whisk.
  • Add juice mixture and salt to watermelon mixture; toss gently to coat.
  • Sprinkle with feta; garnish with mint sprigs, if desired.



Mediterranean Roasted Broccoli and Tomatoes

Use homegrown tomatoes with roasted broccoli for a simple but tasty dish.


  • 12 ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)
  • 1 cup grape tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly grated lemon zest
  • 1 tablespoon lemon juice
  • 10 pitted black olives, sliced
  • 1 teaspoon dried oregano
  • 2 teaspoons capers, rinsed (optional)
Mediterranean Roasted Broccoli and Tomatoes

Recipe Info
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4 (1 cup serving)
Calories per serving: 76

Here’s How to Make It

  • Preheat oven to 450°F.
  • Toss broccoli, tomatoes, oil, garlic and salt in large bowl until evenly coated. Then, spread in an even layer on a baking sheet and bake until broccoli begins to brown, about 10 to 13 minutes.
  • Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add roasted vegetables and stir to combine. Serve warm.


Orange-Scented Green Beans with Toasted Almonds

No green beans in your garden this year? Don’t fret. Take a visit to a farmers market near you to buy fresh, local veggies.


  • 1 pound green beans, trimmed
  • 1 teaspoon extra-virgin olive oil
  • 1/2 teaspoon freshly grated orange zest
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1/4 cup sliced almonds, toasted
Orange-Scented Green Beans with Toasted Almonds

Recipe Info
Prep/Cook time: 15 minutes
Servings: 4 (1 cup serving)
Calories per serving: 84

Here's How to Make It

  • Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil.
  • Put green beans in basket and steam until tender, about 6 minutes.
  • Toss green beans in a large bowl with oil, orange zest, salt, pepper and almonds.

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

Quick Vegetable Sauté

You can whip up a healthy veggie dish even if you don’t have a garden! Just use 4 cups of frozen vegetables, as mentioned below.


  • 1 tablespoon extra-virgin olive oil
  • 1 small shallot, minced
  • 4 cups mixed frozen vegetables, such as corn, carrots and green beans
  • 1/2 teaspoon dried dill or tarragon
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
Quick Vegetable Sauté

Recipe Info
Prep/Cook time: 15 minutes
Serves: 4 (3/4 cup per serving)
Calories per serving: 107


Here's How to Make It

  • Heat oil in a large skillet over medium heat.
  • Add shallot and cook, stirring, until softened, about 1 minute.
  • Stir in frozen vegetables. Cover and cook, stirring occasionally, until the vegetables are tender, 4 to 6 minutes.
  • Stir in dill (or tarragon), salt and pepper.



Chipotle Mexican Grill’s Chicken Burrito

Below is a copy-cat of the recipe for Chipotle Mexican Grill’s grilled chicken, brought to you by Scoop Kitchen. For the complete restaurant experience, here’s a copy-cat recipe for their Cilantro-Lime Rice.


  • 4 boneless, skinless chicken thighs (about 1 1/4 to 1 1/2 pounds), defrosted if frozen
  • 1 tablespoon vegetable oil
  • 2 Knorr chipotle cubes*
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon cumin powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon black pepper

*Knorr’s chipotle cubes look like bouillon cubes and are sold in a small box. If you can’t find them, check out our shop. Or substitute 2 teaspoons chili powder.

Chipotle Mexican Grill’s Chicken Burrito

Recipe Info
Prep time: 4 hours
Cook time: 5- 6 minutes
Servings: 4
Calories per serving: 248


Here's How to Make It

  • Put chicken in a gallon-size, zipper-top plastic bag.
  • Add oil to the bag, seal it, and toss and turn chicken pieces inside the bag until they are well coated.
  • Mix all spices in a small bowl, crushing the chipotle cubes with the back of a spoon.
  • Add spice mixture to the bag, seal it, and toss and rub the chicken through the bag to coat well with spices.
  • Refrigerate chicken in the bag for at least 4 hours and up to 24 hours.
  • Heat a grill to about 400 degrees F.
  • Grill 5 to 6 minutes per side, until the chicken is cooked through but still tender.
  • Remove from grill and serve. (The chicken may be cut into bite-size chunks for use in burritos or other recipes.)


Cheesecake Factory’s Chicken Madeira

This popular dish is easy to make at home, using this copy-cat recipe.


  • 1 pound chicken breast
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon butter
  • 1 tablespoon vegetable oil
  • 1 tablespoon butter
  • 8 ounces mushrooms (white or baby Portobello mushrooms)
  • 8 ounces beef stock
  • 2 cups Madeira wine
  • 2 tablespoons butter
  • 1 tablespoon corn starch
  • 1 tablespoon water
  • 4 to 6 ounces Mozzarella cheese (fresh is best)
  • 8 asparagus spears steamed
  • mashed red potatoes
Cheesecake Factory’s Chicken Madeira

Recipe Info
Prep time: 10 minutes
Cook time: 20 minutes
Serves: 4


Here's How to Make It

  • Slice chicken breasts in half horizontally. Place cut chicken breast onto a sheet of plastic wrap, and cover the chicken with plastic wrap, use a meat pounder to flatten out chicken to 1/4 inch thickness. Flatten out remaining pieces of chicken with a meat pounder. Season chicken with salt and pepper.
  • In a large skillet over medium heat, add butter and vegetable oil.
  • When butter begins to foam slightly add chicken. Be careful not to over crowd the pan. You may need to cook chicken in batches.
  • When chicken's edges turn white, flip over, and cook chicken on the other side. The chicken should be slightly browned. Remove chicken from pan.
  • Add 1 tablespoon of butter and add mushrooms. Cook mushrooms for a couple of minutes. The mushrooms will begin to brown and sear. Remove mushrooms from pan.
  • Add 2 cups of Madeira wine to pan and scrape the browned bits up from the bottom of the skillet.
  • Add beef broth to the wine, stir to blend well.
  • Cook sauce until it reduces by 1/3. When the sauce has reduced add 1 tablespoon corn starch and 1 tablespoon water. Stir to blend well.
  • Cook for about 2 minutes. Add two tablespoons of butter to the sauce and stir well.
  • Return mushrooms to the sauce.
  • To serve, place chicken breast on a pile of mashed potatoes.
  • Spoon sauce over the chicken, and add a slice or two of the Mozzarella cheese on top of the chicken.
  • Place chicken under the broiler until the cheese browns if desired. You can place the chicken with cheese in a hot oven to warm the cheese.
  • Garnish with asparagus spears

Olive Garden’s Chicken and Gnocchi Soup

This delicious appetizer is easy to make and easy to customize. Try adding fresh veggies from your very own garden!


  • 4 tablespoons (1/2 stick) butter
  • 1 tablespoon extra virgin olive oil
  • 1 cup finely diced onion
  • 1/2 cup finely diced celery
  • 2 garlic cloves, minced
  • 1/4 cup all-purpose flour
  • 1 quart half-and-half
  • 2 (14-ounce) cans chicken broth (if you enjoy a thicker soup, use 1 can)
  • Salt
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried parsley flakes
  • 1/4 teaspoon ground nutmeg (optional)
  • 1 cup finely shredded carrots
  • 1 cup coarsely chopped fresh spinach leaves
  • 1 cup diced cooked chicken breast (you can use a rotisserie chicken)
  • 1 (16-ounce/500g) package ready-to-use gnocchi
Olive Garden’s Chicken and Gnocchi Soup

Recipe Info
Prep time: 15 minutes
Cook time: 20 minutes
Serves: 8


Here's How to Make It

  • Melt butter into the oil in a large saucepan over medium heat.
  • Add onion, celery, and garlic and cook, stirring occasionally, until onion becomes translucent.
  • Whisk in flour and cook for about 1 minute.
  • Whisk in half-and-half and simmer until thickened.
  • Whisk in chicken broth and simmer until thickened again.
  • Stir in 1/2 teaspoon salt, thyme, parsley, nutmeg (if using), carrots, spinach, chicken and gnocchi. Simmer until soup is heated through.
  • Before serving, season with additional salt, if necessary.



Pizza Margherita

This is a healthy version of a classic appetizer or meal. Customize with your favorite fresh veggies and keep it low-sodium by avoiding cured meats (such as salami or pepperoni) and brined veggies (like olives or pepperoncinis).


Whole-grain Pizza Dough

  • 1 teaspoon active dry yeast
  • 3/4 cup warm water
  • 3/4 cup whole-wheat flour
  • 2 tablespoons barley flour
  • 2 teaspoons gluten
  • 1 tablespoon oats
  • 1 tablespoon olive oil


  • 2 1/2 cups chopped spinach
  • 2 1/2 cups sliced tomatoes
  • 1/4 cup chopped basil
  • 1 tablespoon minced oregano
  • 1 tablespoon minced garlic
  • 1 teaspoon black pepper
  • 2 ounces fresh mozzarella
Pizza Margherita

Recipe Info
Prep time: 1 hour 30 minutes
Cook time: 10 - 12 minutes
Servings: 6
Calories per serving: 144
Sodium: 83 mg

Here's How to Make It

  • To make dough, dissolve yeast in warm water and let sit 5 minutes.
  • Mix dry ingredients together. Add oil and water-yeast mixture.
  • Knead 10-15 minutes for best texture (an electric mixer is helpful, but not necessary).
  • Let dough rise in refrigerator for a minimum of 1 hour.
  • Preheat oven to 450 F.
  • Roll out dough ball on floured surface to 1/4-inch thickness. Place dough on baking sheet or pizza peel.
  • Top with spinach, tomatoes, basil, oregano, garlic, black pepper and mozzarella.
  • Bake for 10-12 minutes, or until cheese melts and crust is crisp.


French Country Chicken with Mushroom Sauce

Serve these chicken breasts alone or over whole-wheat pasta.


  • 4 boneless, skinless chicken breasts, each 4 ounces
  • 2 tablespoons olive oil
  • 4 shallots, thinly sliced
  • 1/4 pound mushrooms, thinly sliced
  • 1 tablespoon all-purpose (plain) flour
  • 1/4 cup white wine
  • 1/2 cup low-sodium chicken stock
  • 1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
  • 2 tablespoons chopped parsley
French Country Chicken with Mushroom Sauce

Recipe Info
Prep time: 30 minutes
Cook time: 10 minutes
Serves: 4
Calories per serving: 239
Sodium: 98 mg



Here's How to Make It

  • Place chicken breasts between wax paper and pound with mallet to flatten. Cut each piece in half lengthwise.
  • Cover with plastic wrap and refrigerate until firm.
  • In a small frying pan, heat 1 tablespoon olive oil over medium heat. Add shallots and sauté for about 3 minutes.
  • Add mushrooms and cook for 2 minutes more, stirring occasionally.
  • In a small bowl, whisk together flour and wine until all lumps are gone. Add flour mixture to shallots and mushrooms.
  • Stir in chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes.
  • Remove from heat and add rosemary.
  • In a large, nonstick skillet, heat remaining 1 tablespoon of olive oil over medium heat. Add chicken and sauté until no longer pink or until a thermometer inserted into the chicken reads 170 F, about 5 minutes.
  • To serve, transfer 2 chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.

Warm Chocolate Soufflés

Who said dessert can’t be low-sodium, too?! Serve with sliced raspberries or strawberries.


  • 1/2 cup unsweetened cocoa powder
  • 6 tablespoons hot water
  • 1 tablespoon unsalted butter
  • 1 tablespoon canola oil
  • 3 tablespoons all-purpose (plain) flour
  • 1 tablespoon ground hazelnuts (filberts) or almonds
  • 1/4 teaspoon ground cinnamon
  • 3 tablespoons firmly packed dark brown sugar
  • 2 tablespoons honey
  • 1/8 teaspoon salt
  • 3/4 cup 1 percent low-fat milk
  • 4 egg whites
  • 3 tablespoons granulated sugar
  • 1 teaspoon confectioners' (powdered) sugar
  • 1 cup raspberries
Warm Chocolate Soufflés

Recipe Info
Prep time: 40 minutes
Cook time: 20 – 40 minutes
Serves: 6
Calories per serving: 184
Sodium: 106 mg



Here's How to Make It

  • Preheat oven to 375 F.
  • Lightly coat six 1-cup individual soufflé dishes or ramekins with cooking spray or coat a 6-cup soufflé dish with the spray.
  • In a small bowl, combine cocoa and hot water, stirring until smooth. Set aside.
  • In a small, heavy saucepan over medium heat, melt butter. Add canola oil and stir to combine.
  • Add flour, ground hazelnuts and cinnamon and cook for 1 minute, stirring constantly with a whisk. Stir in brown sugar, honey and salt.
  • Gradually add milk and cook, stirring constantly, until thickened, about 3 minutes.
  • Remove from the heat and stir into cocoa mixture. Let cool slightly.
  • In a large, thoroughly cleaned bowl, beat the egg whites using an electric mixer on high speed until foamy.
  • Add granulated sugar 1 tablespoon at a time and beat until stiff peaks form.
  • Using a rubber spatula, gently fold 1/3 of the egg whites into cocoa mixture to lighten it.
  • Then fold remaining egg whites into cocoa mixture, mixing gently until no white streaks remain.
  • Gently scoop the cocoa egg white mixture into the prepared dishes (or dish).
  • Bake until soufflé rises above the rim and is set in the center (15 to 20 minutes for individual soufflés or 40 to 45 minutes for the large soufflé).
  • Cool soufflés on a wire rack for 10 to 15 minutes.
  • Using a fine-mesh sieve, dust the top with the confectioners' sugar. Garnish with raspberries and serve immediately.



Salsa Verde Chicken

Salsa verde is a perfect St.Patrick’s Day-themed sauce for any entrée. Try it with chicken in this recipe, brought to you by www.runningtothekitchen.com


  • 1 cup basil leaves, packed
  • 1 cup cilantro, packed
  • ½ cup parsley, packed
  • ½ jalapeno pepper, chopped
  • 2 cloves garlic
  • 1 small shallot, chopped
  • zest of 1 lime
  • juice of ½ lime
  • 3 tablespoons orange juice (fresh is best)
  • salt & pepper
  • 1 lb. chicken breasts
  • extra virgin olive oil for grilling
Salsa Verde Chicken

Recipe Info
Prep time: 1 hour
Cook time: 10 minutes
Servings: 4

Here's How to Make It

  • Combine all ingredients except chicken in a blender and blend until puréed.
  • Combine chicken breasts with half the salsa mixture in a large bowl, toss to coat, cover and refrigerate for at least an hour.
  • Heat a stove top grill pan and grease with extra virgin olive oil.
  • Place chicken breasts on grill pan and cook for about 5-7 minutes per side or until chicken is cooked through.
  • Once cooked through, remove from grill pan and spoon remaining salsa over the top of each chicken breast.
  • Serve with a lime wedge and garnish with cilantro.


Pear and Arugula Smoothie

Smoothies are great in the morning, or for a light afternoon snack. Try this healthy recipe brought to you by www.kitchenkonfidence.com


  • 1/2 cup freshly squeezed orange juice
  •  1 tablespoon pine nuts (almonds or walnuts would work as well)
  •  1/4 cup fat free Greek yogurt
  •  1/2 ripe pear, cored
  •  1 1/4-inch slice fresh ginger, peeled
  •  1 cup arugula, tightly packed
  •  3 - 4 ice cubes
Pear and Arugula Smoothie

Recipe Info
Cooking time: 5 minutes
Servings: 2 - 3

Here's How to Make It

  • Combine all ingredients in a blender and process until smooth (about 1 minute).
  • Enjoy immediately!

Colcannon with Leeks and Kale

Makeover this traditional Irish recipe with healthy leeks and kale. This recipe is brought to you by www.goodlifeeats.com


  • 3 - 4 medium sized russet potatoes, peeled and chopped into chunks
  • 8 ounces red potatoes, peeled and chopped into chunks
  • 10 ounces parsnips, peeled and sliced
  • 2 bay leaves
  • 5 tablespoons butter
  • 1 leek, cleaned and chopped
  • 4 ounces kale, chopped
  • 1 - 1 1/2 cup whole milk
  • 1 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste
Colcannon with Leeks and Kale

Recipe Info
Cooking time: 50 minutes
Servings: 4 - 6

Here's How to Make It

  • In a stock or cast iron pot, add both types of potatoes, parsnips, and bay leaves. Cover with water and bring to a boil.
  • Lower heat to a slow boil or simmer and cook for 20 - 30 minutes, or until the potatoes and parsnips are tender enough to be mashed.
  • Once potatoes and parsnips are tender, drain the water and discard the bay leaves.
  • Press potatoes through a potato ricer. Set aside in a large mixing bowl.
  • Melt 1 tablespoon of butter in the pot you used to boil the potatoes.
  • Sauté the leeks over medium heat until tender, about 3 - 5 minutes.
  • Add the kale and sauté for 2 - 4 minutes, or until tender. Melt the remaining butter and stir in the milk, salt, and pepper.
  • Cook over medium until heated.
  • Pour over the mashed potato mixture and stir until combined.



Butternut Squash Fries


  • 3 spray(s) olive oil cooking spray
  • 1 pound uncooked butternut squash, peeled, seeded,
    long “neck” cut into sixteen ¾-inch-thick sticks
  • 1 tsp. table salt (or to taste)
  • Optional: ½ tsp. chili powder (or to taste) 
Butternut Squash Fries

Recipe Info
Cooking time: 18 minutes
Servings: 4
Per Serving: 1 PointsPlus value

Here's How to Make It

  • Preheat oven to 450 degrees.
  • Coat baking sheet with cooking spray.
  • Put squash fries on baking sheet, sprinkle with salt and chili powder
    and coat liberally with cooking spray.
  • Roast, turning once, until desired crispness (~14 to 18 minutes).


Italian Meatballs


  • 1 ½ tsp. butter
  • 1 large onion, minced
  • 1 pound lean ground beef
  • 1 ½ tsp. olive oil
  • 1 large egg, beaten
  • 1 Tbsp. fresh parsley, minced
  • ¾ tsp. table salt
  • ¼ tsp. red pepper flakes
  • ¼ cup beef or chicken broth
  • ¼ cup white wine
Italian Meatballs

Recipe Info
Cooking time: 28 minutes
Servings: 4
Per Serving: 2 PointsPlus value

Here's How to Make It

  • Melt butter and oil in large skillet over medium heat.
  • Add onions and cook (stir occasionally until they start to caramelize – about 8 to 10 minutes).
  • Transfer onions to large mixing bowl and add beef, egg, parsley, salt and red pepper flakes.
  • Mix well until combined.
  • With damp hands, roll forty eight ½-inch meatballs.
  • Place skillet over medium-low heat and add meatballs, broth and wine.
  • Simmer until cooked through, turning meatballs once during cooking, about 20 minutes.

Dark Chocolate Cake


  • 1 spray cooking spray
  • 2 cups all-purpose flour
  • 1 1/3 cups sugar
  • 1 ½ tsp. baking soda
  • 2/3 cups unsweetened cocoa
  • ½ cup butter, melted
  • 1 ½ cups hot water
  • 1 tsp. vanilla extract
  • 1 cup sauerkraut, pureed until smooth
  • 1 tsp. unsweetened cocoa powder
Dark Chocolate Cake

Recipe Info
Cooking time: 60 minutes
Servings: 14
Per Serving: 6 PointsPlus value

Here's How to Make It

  • Preheat oven to 350 degrees and coat a Bundt pan with cooking spray.
  • In large mixing bowl (or with electric mixer), combine flour, sugar, baking soda and 2/3 cups of cocoa.
  • Add melted butter, hot water and vanilla extract and mix well.
  • Add sauerkraut and blend thoroughly.
  • Pour batter into pan and bake in center of oven until a tester inserted in center of cake comes out clean (about 55 to 60 minutes).
  • Cool cake in pan for about 20 minutes.
  • Turn cake out on to a baking rack to cool completely.
  • Sprinkle with 1 tsp. cocoa powder before slicing.
  • Serve and enjoy!