Recipes

Two Squash Soup

This inviting soup is perfect for a cold fall day and using frozen butternut squash makes it easy and fast to prepare. Serve with salad, whole grain bread and apple slices for dessert.

Two Squash Soup

  • 3 cups vegetable broth, low sodium
  • 1 large russet potatoes (about 12 oz.), peeled and chopped 1-inch pieces
  • 1 package (12 oz.) frozen cooked orange-fleshed (winter) squash
  • 1 teaspoon fresh ginger root, minced
  • 1 tablespoon extra virgin olive oil
  • 1 large leek (white and pale green parts only), finely chopped
  • 1 medium zucchini, quartered and diced
  • 1 teaspoon dried rosemary
  • ½ teaspoon dried thyme
  • 1 cup evaporated fat-free milk

Heat broth, potatoes, frozen winter squash and ginger in large saucepan over medium-high heat. Cover and cook about 15-20 minutes or until potatoes are tender. Remove from heat.

Puree with an immersion wand, blender or food processor. Return pureed soup to the same large saucepan and simmer.

Meanwhile, heat olive oil in medium size skillet over medium heat. Add leek, zucchini, rosemary and thyme. Cover and cook until tender for 7 minutes, stirring often. Turn down heat midway through cooking to medium-low.

Add leek and zucchini mixture along with the milk to pureed soup. Simmer until heated through, about 3 minutes.

Servings: 4

Nutrition Information for 1 serving: 244 calories, 6g protein, 39g carbs, 4g fat, 0mg chol, 1g sat fat,
0g trans fat, 5g fiber, 385mg sodium

Brussels Sprouts with Penne Pasta

Once you try this recipe, it may change the way you feel about Brussels sprouts. The addition of onions and blue cheese really enhances the flavor of this dish. Serve with a green salad on the side and fig bars as a dessert.

Brussels Sprouts with Penne Pasta

  • 2 tablespoons walnut pieces
  • 6 oz. whole wheat penne pasta
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, thinly slice
  • 2 garlic cloves, minced
  • 1 container Brussels sprouts (10oz), trimmed and quartered
  • ½ cup white wine
  • ½ cup green onions chopped, both white and green section
  • 1 red bell pepper, diced
  • 1 teaspoon marjoram
  • 6 oz. whole wheat penne pasta
  • 2 tablespoons crumbled blue cheese

Toast walnuts in 350° oven for 3 minutes. Set aside.

Cook pasta according to directions on package; omit salt and fat. Drain well.

Meanwhile, heat olive oil in large skillet over medium heat. Add onion stirring frequently until golden, about 5 minutes. Add garlic, Brussels sprouts, wine, green onions, red pepper and marjoram. Stir occasionally until vegetables are tender-crisp or about 15 minutes.

Add pasta, walnuts and blue cheese to vegetable mixture and toss gently.

Servings: 3

Nutrition Information for 1 serving: 402 calories, 15g protein, 61g carbs, 11g fat, 7mg chol, 2g sat fat, 0g trans fat, 11g fiber, 132mg sodium

Lime Chicken with Spicy Sweet Potatoes

The fresh lime helps cool the heat of the red pepper making this a great taste combination. Cook these two dishes at the same time in the same oven. I love to serve this with a grapefruit salad. This recipe is perfect for entertaining and can be easily doubled.

Lime Chicken With Spicy Sweet Potatoes

  • Lime Chicken:
  • 1 pound boneless, skinless chicken breast
  • 5 garlic cloves, minced
  • 1 lime, grated lime peel
  • 1 tablespoon lime juice
  • 1½ teaspoons ground cumin
  • ½ teaspoon dried mint
  • ? teaspoon each of salt and freshly ground black pepper
  • Preheat oven to 400°. Choose two baking dishes (one larger for the vegetables and a smaller one for the chicken) that will fit in the oven at the same time. Generously mist both dishes with cooking spray.

    Arrange chicken in the smaller baking dish. In the small bowl combine the garlic, grated lime peel, lime juice, cumin, mint, salt and pepper. Top chicken with garlic mixture. Cover dish with foil.

  • Spicy Sweet Potatoes and Peppers:
  • 2 small sweet potatoes, (about 1½ #), peeled, quartered and sliced ½ inch thick
  • 1 red bell pepper, cut into 2-inch chunks
  • 1 green bell pepper, cut into 2-inch chunks
  • 2 teaspoons chili powder
  • ½ teaspoon onion powder
  • ½ teaspoon ground red pepper
  • 2 limes cut in half

Place sweet potatoes and peppers in the larger baking dish. Combine chili powder, onion powder and red pepper in small bowl. Sprinkle spices over potatoes; toss to coat. Do not cover dish.

Place both dishes in the oven at the same times. Stir potatoes once or twice while cooking. Bake for 40 minutes or until vegetables are tender and chicken reaches an internal temperature of 170° F. Garnish plates with fresh limes, so you can squeeze additional juice on chicken and vegetables.

Servings: 4

Nutrition Information for 1 serving chicken: 140 calories, 27g protein, 3g carb, 2g fat, 66mg chol, 0g sat fat, 0g trans fat, 1g fiber, 149mg sodium

Nutrition Information for 1 serving potatoes: 77 calories, 4g protein, 42g carbs, 1g fat, 0mg chol, 0g sat fat, 0g trans fat, 8g fiber, 110mg sodium

Date Bars

Steel cut oats add texture to these sweet and satisfying bars that are also high in potassium and fiber.

Date Bars

  • 1½ cups dried dates
  • 2/3 cup water
  • 1½ cup whole wheat pastry flour*
  • ½ cup steel cut oats
  • 1 tablespoon ground cinnamon
  • 1/3  cup canola oil
  • ½ cup honey

Preheat oven to 375° degrees. Mist well a 9 x 9 inch baking dish with cooking spray.

Combine chopped dates and 2/3 cup of water in a small saucepan; heat for 2-4 minutes over medium heat. Cook until dates soften slightly and water is absorbed.

For the crust: Combine flour, oats and cinnamon in a medium bowl. Stir to evenly distribute oats. Add canola oil and honey. Mix well. Reserve 1/3 cup of the crust mixture and set aside for the topping. Spoon the rest of the crust mixture into the baking dish and pat it down evenly.

Pour dates onto the crust and spread. Top with reserved crust mixture and press it down. The topping will not completely cover and the date mixture will peak through in areas. Bake in 375°oven for 18-20 minutes. Cool completely and cut into 16 squares.

Servings: 16

*Helpful Tip: Equal amounts of whole wheat flour and all-purpose flour sifted together can be substituted for whole wheat pastry flour.

Nutrition Information for 1 bar: 175 calories, 2g protein, 33g carbs, 5g fat, 0mg chol, 0g sat fat, 0g trans fat, 3g fiber, 2mg sodium

Pita Stuffed with Eggs, Spinach and Goat Cheese

The variations are endless for this breakfast sandwich. Keep substituting different vegetables and cheeses and you’ll never have the same meal twice!

Pita Stuffed with Egg, Spinach and Goat Cheese

  • 1/3  cup egg substitute
  • 1 tablespoon fat-free or 1% milk
  • 1½ tablespoon goat cheese, crumbles
  • 1 cup torn baby spinach leaves
  • 1 green onion, finely sliced
  • freshly ground black pepper
  • 1 small whole wheat pita bread

Mist a small nonstick skillet with cooking spay; heat over medium heat.

Whisk together the egg substitute, milk and goat cheese. Stir in spinach leaves and green onions. Pour into the prepared skillet. Allow eggs to firm slightly and then mix around with a spatula to scramble the eggs. Spinach leaves will wilt as they cook. When done remove from heat and sprinkle with pepper.

Cut pita bread in half; open the pocket of the pita bread with a knife. Heat pita halves in toaster. Stuff the scrambled egg mixture into the pita pocket.

Servings: 1

Nutrition Information for 1: 253 calories, 21g protein, 32g carbs, 6g fat, 6mg chol, 2g sat fat, 0g trans fat, 7g fiber, 551mg sodium

Mango Pineapple Smoothie

This smoothie is so rich and creamy you need to eat it with a spoon. If you prefer it thinner, just add a small amount of water. Mangoes are rich in vitamin C and are very sweet and flavorful.

Mango Pineapple Smoothie

  • 2 cups frozen mango
  • 1 can (8 oz.) crushed pineapple packed in juice (undrained)
  • 2 containers (6 oz.) Greek style plain nonfat yogurt
  • 1 teaspoon vanilla extract

Put all ingredients into a blender or food processor and puree until smooth.

Servings: 4

Nutrition Information for 1 serving: 155 calories, 9g protein, 30g carbs, 0g fat, 0mg chol, 0g sat fat,
0g trans fat, 2g fiber, 38mg sodium

Southwest Salad with Kidney Beans, Avocado and Lime Dressing

High in vitamins A & C, folate and fiber, this salad is a winner. You will forget how healthy it is once you taste your first bite. Take this to your next cookout or potluck dinner; it will be a sure hit.

Southwest Salad

  • 1 cup frozen corn
  • 10 cups romaine or green leaf lettuce, torn in bite size pieces
  • 1 can (15.5 oz.) kidney beans, drained and rinsed
  • 1 cup radishes or jicama, chopped
  • 1 jalapeño pepper (seeds & white membranes removed, chop)
  • 1 cup tomatoes, chopped
  • 1 avocado, peeled and diced
  • Lime vinaigrette:
  • ¼ cup lime juice
  • ¼ cup fresh cilantro, chopped
  • 1½ tablespoons canola oil
  • 2 tablespoons water

Cook corn according to directions on package. Pour cooked corn into colander and rinse with cold water; set aside.

In a large salad bowl add lettuce, kidney beans, corn, radishes (or jicama), jalapeno, tomatoes and avocado.

In small bowl whisk together lime juice, cilantro, canola oil and water. Just before serving pour vinaigrette dressing over the salad and gently toss.

Servings: 4

Helpful Tip: Jicama is a root vegetable used commonly in Mexico. Look in the produce section for this vegetable. The exterior is brown and round and the inside is white with a crisp texture. Jicama can be stored in the refrigerator in a plastic bag up to 2 weeks. When ready to use the jicama, cut away the brown layer and the white fibrous layer just under the skin. Cut the flesh into strips. Jicama is a good source of vitamin C.

Nutrition Information for 1 salad serving: 253 calories, 11g protein, 38g carbs, 8g fat, 0mg chol, 2g sat fat, 0g trans fat, 14g fiber, 134mg sodium

Salmon with Broccoli and Rotini Pasta

The flavors of salmon, broccoli and fresh herbs complement each other well and make for a quick, but elegant dinner. Serve with salad greens topped with dried cranberries, pear slices and vinaigrette dressing.

Salmon with Broccoli and Rotini Pasta

  • 8 oz. whole wheat pasta, rotini
  • 16 oz. fresh broccoli, chopped in bite size pieces
  • 1 tablespoon extra virgin olive oil
  • ¼ cup dry white wine or reduced sodium vegetable broth
  • 2 tablespoons onion, minced
  • ¾ cup dry white wine or reduced sodium vegetable broth
  • 1 lemon, grated lemon peel
  • ¼ cup fresh dill, chopped
  • ¼ cup fresh flat parsley, chopped
  • ¾ pound salmon fillet, cut into 4 pieces

Cook pasta in a stock pot according to directions; omit salt and fat. Add broccoli to pasta during the last 7 minutes of cooking time. Drain pasta and broccoli. Return to stock pot and add olive oil to prevent pasta from sticking. Cover and keep warm.

Meanwhile, in a large skillet over medium heat add ¼ cup white wine and the onions. Cook 3-4 minutes until onions are softened. Add ¾ cup wine, lemon peel, half of the fresh dill, half of the fresh parsley and the salmon fillet. Add enough water to cover the fish. Cover skillet with lid and cook fish 7-10 minutes or until done.

Mix in remaining dill and parsley with pasta and broccoli.

Serve pasta on individual plates; add the salmon fillet to the side and ladle with 2-3 tablespoons of the sauce.

Servings: 4

Nutrition Information for 1 serving: 495 calories, 29g protein, 53g carbs, 16g fat, 47mg chol, 3g sat fat, 0g trans fat, 8g fiber, 98mg sodium

Colorful Bell Pepper and Chicken Stir-Fry

Stir fries are great for using up leftover vegetables, so use whatever you have on hand. Serve over quick-cooking brown rice. A mango pineapple smoothie is the perfect dessert.

Colorful Bell Pepper and Chicken Stir-Fry

  • 1 tablespoon canola oil
  • ¾ pound boneless, skinless chicken breast, cut into bite size strips
  • 2 red bell peppers, sliced in strips
  • 1 green bell pepper, sliced in strips
  • 4 green onions, white and green parts, thinly sliced
  • ¾ cup sugar snap peas
  • 2 garlic cloves, minced
  • 2 tablespoons reduced sodium soy sauce
  • ¼ teaspoon ground sage
  • 1 tablespoon rice wine vinegar

Heat oil in a large skillet over medium-high heat. Add chicken and cook until done and browned, about 4-6 minutes. Add peppers, green onions, sugar snap peas and garlic. Stirring frequently, cook 5-8 minutes until vegetables are done. In a small bowl whisk soy sauce, sage and vinegar until combined. Once vegetables are done add sauce; stir-fry for another minute.

Servings: 4

Nutrition Information for 1 serving: 175 calories, 22g protein, 10g carbs, 5g fat, 49mg chol, 1g sat fat, 0g trans fat, 3g fiber, 363mg sodium