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Banana Pumpkin Bread
Serves 24

2 ripe bananas, mashed
½ cup egg substitute
1/3 cup vegetable oil
1/3 cup vegetable oil
1-1/3 cups canned pumpkin puree
½ cup honey
½ cup white sugar
2-½ cups all-purpose flour
1 tsp baking powder
1 tsp baking soda
2 tbs pumpkin pie spice
1 tsp ground cinnamon
¾ cup raisins


Preheat oven to 350ºF. Grease a 9 x 5-inch loaf pan.
In a large bowl, stir together the mashed banana, eggs, oil, pumpkin, honey, and sugar.
Combine the flour, baking powder, baking soda, pie spice, and cinnamon. Stir the dry mixture into the banana mixture until just combined.
4 Fold in the raisins and walnuts, if desired. Pour batter into the prepared pan.
Bake for 45 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cool loaf in the pan for 10 minutes before moving it to a wire rack to cool completely.
Cut into 12 slices and then cut each slice in half.

Calories 130, Protein: 2 g, Carbs: 31 g, Fat: 0 g, Saturated Fat: 0 g, Sodium 95 mg, Fiber 2 g

Savory Stuffed Sweet Dumplings
Serves 4

2 sweet dumpling squash (approximately 24 oz)
½ cup long-grain brown rice
1 ¼ cup water
2 cups chopped tomatoes
1 cup chopped onions
1 cup chopped green bell pepper
¼ tsp ground black pepper
½ tsp dried thyme leaves
½ tsp dried marjoram
1 ½ tbs extra virgin olive oil
½ cup raw pine nuts, toasted
Salt to taste

Dumpling Squash


Cut squashes in half lengthwise (from stem to blossom end). Scoop out seeds, and place the squash cut side down on a baking sheet covered with aluminum foil, shiny side down.
Bake at 400ºF for 40 minutes. While squashes are baking, combine rice, water, and salt in a 2-quart saucepan.
Cover and bring to a boil over high heat. Turn heat down to low and steam 35 to 45 minutes until tender.
4 Combine tomatoes, onion, bell pepper, black pepper, herbs, and olive oil in a large skillet. Sauté over high heat until onions are softened and transparent, about 5 to 7 minutes.
When rice is cooked, add to ingredients in skillet along with pine nuts and mix well. Season to taste.
Stuff squash cavities. Spread the remainder of the stuffing onto the bottom of a lightly oiled 7" x 9" baking pan. Lay squashes on top of stuffing.
7 Cover baking dish with aluminum foil, shiny side down. Bake at 350ºF for 25 to 30 minutes.

Calories 260, Protein: 7 g, Carbs: 42 g, Fat: 9 g, Saturated Fat: 1 g, Sodium 130 mg, Fiber 6 g

Potato Pancakes
Serves 4

6 potatoes, coarsely grated
1 large onion, finely chopped
¼ cup milk
1 carrot, grated
1 egg
½ cup all purpose flour
1 tsp salt
Black pepper
Vegetable oil for frying

Jicama Fruit Salad


1 Put grated potato in a colander, set over a bowl or the sink, and press out the liquid with your hands.
2 The potato will eventually turn pink, this is normal. Let the potato sit in the bowl for another 5 minutes and press again.
3 Combine the potatoes with the milk, carrot, egg, and flour in a bowl. Stir the ingredients to mix.
4 In a large, heavy skillet or non-stick pan, heat 1 Tbsp. oil on medium heat. 5 Add about ¼ cup of batter per cake, turning them when golden brown on the bottom. 6 Place cakes on a plate covered with paper towels and keep warm in a low heated oven until all the cakes are ready.
7 Serving Size: 3 pancakes.

Calories 277, Protein: 8 g, Carbs: 50 g, Fat: 5 g, Saturated Fat: 1 g, Sodium 621 mg, Fiber 4 g

Jicama-Fruit Salad
Serves 7

1 small jicama, peeled and cut into thin slices
2 cups watermelon cut into pieces
1 mango, sliced
1 small papaya, cubed
1 orange, segmented
1 tsp lime juice (or more to taste)
¼ tsp salt
¼ tsp chili powder

Jicama Fruit Salad


Combine fruit and lime juice in a large bowl.
Sprinkle with salt and chili powder.

Calories 80, Protein: 1 g, Carbs: 20 g, Fat: 1 g, Saturated Fat: 0 g, Sodium 90 mg, Fiber 5 g

Hot Crab Dip
Serves 6

1 cup chopped fresh mushrooms
½ cup orange juice
¼ cup lemon juice
1 can (14 oz) of artichoke hearts, well-drained, rinsed and chopped
2/3 cup fat-free mayonnaise dressing
1/3 cup sliced green onions
1/3 cup grated parmesan cheese
¼ cup diced pimiento
1 can (6 oz) of crabmeat, drained, flaked, and cartilage removed

Hot Crab Dip


1 Spray an unheated medium saucepan with nonstick coating. Heat over medium-high heat. Add mushrooms; cook and stir until tender.
2 Remove from heat. Add orange and lemon juice, artichokes, mayonnaise dressing, onions, cheese, and pimiento.
3 Gently fold in crabmeat. Transfer to a 1-quart casserole dish. Bake, uncovered, in a 400°F oven for 20 to 25 minutes or until bubbly.
4 Cool 5 minutes. Stir before serving. Serve warm with pita chips, vegetable dippers, or assorted crackers.
5 Enjoy!

Calories 50, Protein: 5 g, Carbs: 6 g, Fat: 1 g, Saturated Fat: 0 g, Sodium 290 mg, Fiber 1 g

Spanish Hot Dish Dinner
Serves 6

¾ lb lean ground turkey meat
nonstick cooking spray
1 cup onion, chopped
2 garlic cloves, minced
14-½ oz can no added salt whole tomatoes, undrained and chopped
4 oz can diced green chilies, drained
1/3 cup raisins
½ tsp salt
½ tsp pepper
½ tsp cinnamon
¼ tsp cloves
¼ tsp allspice
¼ tsp nutmeg
¼ tsp orange rind
½ tsp hot sauce
1 cup canned black beans, rinsed and drained
2 cups apple, finely chopped
3 cups brown rice, cooked

Spanish Hot Dish


Cook turkey meat over medium heat until browned, stirring to crumble. Drain any juices and pat dry with paper towels and set aside.
Wipe drippings from skillet and coat with cooking spray; place over medium heat until hot. Add onion and garlic; sauté 2 minutes or until tender.
Return turkey meat to skillet. Add tomatoes, green chiles, raisins, salt, pepper, spices, orange rind and hot sauce.
Bring to boil, then reduce heat to simmer, uncovered, for 15 minutes. Add beans and apple. Cook for 10 minutes, stirring occasionally. Serve over rice.
5 Enjoy!

Calories 260, Protein: 19 g, Carbs: 46 g, Fat: 2 g, Saturated Fat: 0 g, Sodium 320 mg, Fiber 6 g

Chilled Melon Soup
Serves 4

1 large cantaloupe, cut into small cubes (about 4 cups)
2 tbs honey
Juice of 3 limes
Pinch of ground cardamom
¼ cup fresh mint, chopped
Sliced strawberries for garnish

A great alternative to hot soup during the warmer months. The strawberries and mint top off this outstanding cantaloupe soup.


1 Place cantaloupe in a microwave-safe container and microwave on 50% power for 2 minutes to lightly soften melon.
2 Transfer melon to a food processor or blender then add honey, lime juice and cardamom.
3 Blend until smooth. Pour melon mixture into a bowl, cover and chill in fridge until cold.
4 Serve with mint sprinkled on top of each serving and garnished with strawberries.
5 Enjoy!

Calories 106, Protein: 2 g, Carbs: 26 g, Fat: 1 g, Saturated Fat: 0 g, Sodium 20 mg, Fiber 2 g

Very Veggie Stir-Fry - Dietitian's Choice Recipe
Serves 4

1 tbs lite soy sauce
1 tbs rice wine vinegar
1 tsp cornstarch mixed with 1 tsp water
1 tsp olive or sesame oil
Crushed red pepper to taste
1 tbs minced fresh ginger
1 garlic clove, minced
1 cup cauliflower florets
½ cup low-sodium vegetable broth or water
½ cup sliced yellow squash
1 cup sliced mushrooms
½ sliced red bell pepper
1 cup shelled edamame (green soybeans)
¼ cup sliced green onions
4 cups cooked brown rice


1 In a small bowl, mix soy sauce, rice wine vinegar, crushed red pepper and cornstarch mixture until well blended. Set aside.
2 In a nonstick skillet or wok, heat oil over medium-high heat. Add ginger, garlic, cauliflower and broccoli and stir-fry about 3 minutes. Add ¼ cup broth or water.
3 Add yellow squash, mushrooms, bell pepper and edamame. Stir-fry until vegetables are crisp-tender, about 2 minutes. Add remaining broth or water.
4 Stir in soy sauce mixture and cook 2 minutes. Add green onions. Serve over steamed brown rice.
5 Enjoy!

Calories 336, Protein: 13 g, Carbs: 58 g, Fat: 6 g, Saturated Fat: 1 g, Sodium 227 mg, Fiber 8 g

Creamy Chicken Tortilla Casserole
Serves 6

8 oz chicken breast
4 cups water
½ cup non fat milk
½ cup salsa verde
½ small onion, grated
½ (10.75 oz) can of condensed lower fat cream of mushroom soup (such as Campbell's Healthy Request)
2 small corn tortillas, cut into wedges
1 cup shredded reduced fat mozzarella cheese
1 small red bell pepper, chopped
1 fresh mild green chile, seeded and chopped


1 Preheat oven to 300 F. Combine chicken and water in a saucepan; cover and bring to a boil. Reduce heat, simmer for 20 minutes or until done. Drain and shred.
2 Combine milk, salsa, onion, red bell pepper and chile; mix well.
3 Layer half each of tortillas, chicken, soup mixture and cheet is a 1 ½ quart casserole dish.
4 Repeat layers with remaining tortillas, chicken, soup and cheese. Cook for 1 hour or until heated through.
5 Enjoy!

Calories 195, Protein: 17 g, Carbs: 20 g, Fat: 5 g, Saturated Fat: 2 g, Sodium 338 mg, Fiber 3 g

Indian Succotash
Serves 6

1 cup lean ground beef
1 cup frozen lima beans - cooked and drained
1 can (15 ½ oz) corn - drained
1 can (15 ½ oz) tomatoes - broken up
¼ tsp salt
¼ tsp pepper
1/8 tsp nutmeg


1 Brown ground beef in pan. Add remaining ingredients except nutmeg. Cover and simmer 5 minutes until thoroughly heated.
2 Sprinkle with nutmeg before serving.

Calories 160, Protein: 10 g, Carbs: 19 g, Fat: 4 g, Saturated Fat: 1 g, Sodium 420 mg, Fiber 4 g

Crockpot Pepper Steak & Veggies - Dietitian's Choice Recipe
Serves 4

1 lb lean beef round steak
½ tsp salt
½ tsp black pepper
2 tsp dried oregano
non stick cooking spray
1 14 oz can no salt added diced tomatoes
3 tbs tomato paste
1 tsp Worcestershire sauce
1 red pepper, cut into strips
1 yellow pepper, cut into strips
1 small zucchini, cut into cubes
1 onion, diced
1 clove garlic, minced

Crockpot Pepper Steak & Veggies


1 Trim any fat from meat. Cut meat into one inch pieces. Sprinkle meat with salt and pepper. Add meat to a non-stick coated pan and cook on both sides until brown. Transfer to a slow cooker.
2 Add canned tomatoes and tomato paste. Top with veggies.
3 Cover and cook on low heat for 10 hours or on high for 5 hours.

Calories 230, Protein: 28 g, Carbs: 16 g, Fat: 6 g, Saturated Fat: 2 g, Sodium 495 mg, Fiber 3 g

7-Layer Bean Dip
Serves 14

2 16 oz cans fat free vegetarian refried beans (use lower-sodium canned beans to reduce sodium content)
½ - ¾ cup fat free sour cream
1 large avocado, mashed or finely chopped
¾ cup shredded light cheese
2 tomatoes, chopped
1 small can (2.25 oz) sliced black olives
½ cup green onions, sliced

7-layer bean dip


1. Heat beans until slightly warm so they spread easily. For an extra kick - season with hot sauce and lime juice.
2. Spread beans onto the bottom a baking or serving dish and allow to cool. Spread beans with sour cream followed by avocado.
3. Sprinkle with cheese, tomatoes, black olives and green onion.
4. Pair bean dip with baked tortilla chips, bell pepper strips, celery sticks and jicama sticks.
5. 1 serving = about ¼ cup.
6. Enjoy!

Calories 106, Protein: 6 g, Carbs: 14 g, Fat: 3 g, Saturated Fat: 1 g, Sodium 455 mg, Fiber 4 g

Chocolate Truffles - Dietitian's Choice Recipe
Serves 20

1/3 cup semi-sweet chocolate chips
4 oz light cream cheese, softened
1 tsp vanilla extract (or rum or almond)
1/3 cup cocoa powder
1 ½ cups confectioner's sugar

Portobello Melt


1. Melt chocolate chips in a microwavable glass bowl for 1 minute until just melted. Stir with a spatula until smooth.
2. Using an electric mixer, beat cream cheese until smooth. Add melted chocolate and vanilla; mix until smooth and creamy.
3. Add cocoa powder and mix until blended. The mixture will be crumbly at first but will come together as a dough.
4. Gradually add sugar and beat until the dough is soft and creamy.
5. Roll dough into 1-inch balls. Dip and roll balls into shallow bowls of either sifted confectioner's sugar or sifted cocoa powder.
6. Place truffles on a baking sheet lined with wax paper. Chill for at least an hour.
7. Enjoy!

Calories 77, Protein: 1 g, Carbs: 12 g, Fat: 3 g, Saturated Fat: 2 g, Sodium 23 mg, Fiber 1 g

Portobello Melt
Serves 1

1 Portobello mushroom
½ tsp olive oil
1 tbs tomato sauce
Sliced tomato
Sliced yellow squash or zucchini
Fresh basil leaves
¼ cup shredded mozzarella

Portobello Melt


1. Preheat oven to 450°F and spray a baking sheet with non-stick cooking spray.
2. Brush olive oil on all sides of the portabello mushroom cap and sprinkle with salt and pepper to taste.
3. Place mushroom on baking sheet, top side down and spread tomato sauce on top. Layer with sliced tomato, squash (enough to cover the mushroom top), basil leaves and mozzarella cheese.
4. Bake for 3 - 5 minutes, or until cheese melts.
5. Enjoy!

Calories 148, Protein: 11 g, Carbs: 9 g, Fat: 8 g, Saturated Fat: 4 g, Sodium 283 mg, Fiber 4 g

Spinach and Mushroom Enchilada Casserole - Dietitian's Choice Recipe
Serves 8

2 tsp olive oil
1 medium chopped onion
2 minced garlic cloves
3 seeded, deveined and minced yellow banana chile peppers
3 lbs sliced mushrooms
1 can (14 oz) enchilada sauce (preferably green)
8 - 6 in. corn tortillas - cut in half
¼ tsp salt
½ tsp dried oregano leaves
2 packages (10 oz) frozen chopped spinach, - thawed
6 ½ oz grated reduced fat Monterey Jack cheese

enchilada casserole


1. Heat oil in a very large non-stick skillet. Add onion, garlic and peppers and stir. Add mushrooms and cook about 15 to 20 minutes, until liquid evaporates. (If pan is not large enough, cook mushrooms in batches.)
2. Pour half of the enchilada sauce into a 13x9-inch baking dish.
3. Arrange 8 tortilla halves over the sauce in the baking dish. Preheat the oven to 350 degrees. When mushrooms are cooked, stir in the salt and crumble in the oregano leaves.
4. Drain the spinach, squeeze it dry and mix it thoroughly with the mushroom mixture. Spoon half the mushroom mixture into the baking dish, carefully covering tortillas.
5. Set aside ¼ cup (about 1 oz)of grated cheese. Sprinkle the rest of the cheese on top of the mushroom mixture. Layer with the remaining 8 tortilla halves, then the remaining mushroom mixture and enchilada sauce.
6. Sprinkle top of casserole with the remaining ¼ cup cheese. Cover baking dish with foil and bake for 30 minutes, or until casserole is steaming hot in the center.
7. Allow casserole to stand at room temperature 5 minutes before serving. Serve with pinto or black beans and salad.
8. Enjoy!

Calories 240, Protein: 16 g, Carbs: 27 g, Fat: 11 g, Saturated Fat: 5 g, Sodium 380 mg, Fiber 7 g

Roasted Chicken - Gluten Free
Serves 6

1 (5 to 6 lb) roasting chicken, rinsed and drained
1 large bunch fresh thyme
1 lemon halved
1 head garlic, cut in half crosswise
2 tbs (¼ stick) butter, melted
1 large yello onion, thickly sliced
4 carrots cut into 2-inch chunks
1 bulb of fennel, tops removed, and cut into wedges
Olive oil

Roasted Chicken - Gluten free


1. Preheat over to 425°F.
2. Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and leftover pin feathers and pat the outside dry. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the bunch of thyme, both halves of lemon, and all the garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Place the onions, carrots, and fennel in a roasting pan. Toss with salt, pepper, and olive oil. Spread around the bottom of the roasting pan and place the chicken on top.
3. Roast the chicken for 1 ½ hours, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and vegetables to a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables.
4. ENJOY! 

Calories 800, Protein: 0 g, Carbs: 0 g, Fat: 0 g, Saturated Fat: 0 g, Sodium 0 mg, Fiber 0 g

Cupboard Cassoulet
Serves 8

16 oz can black beans, rinsed and drained 
16 oz can navy beans, rinsed and drained 
16 oz can dark red kidney beans, rinsed and drained 
1 lb lean turkey kielbasa, sliced into 1-inch pieces 
15 oz can no-added-salt-tomato sauce 
2 cups carrots, thinly sliced 
2 small onions, thinly sliced 
½ cup dry red wine 
2 Tbsp brown sugar 
1-½ tsp thyme 
2 garlic cloves, finely chopped 
1 bay leaf 
½ tsp black pepper 
1 Tbsp fresh parsley, minced

Keeping canned beans stocked in your cupboard is perfect for throwing together last minute meals. And, this recipe doesn't skimp on flavor!

cupboard cassoulet


1. Preheat over to 375°F. Mix all ingredients in an ungreased 3 quart casserole dish. Cover and bake for 1 hour or until hot and carrots are tender. Remove bay leaf before serving.
2. ENJOY! 

Calories 290, Protein: 19 g, Carbs: 43 g, Fat: 5 g, Saturated Fat: 2 g, Sodium 640 mg, Fiber 13 g

Barbecued Beef
Serves 4
1 lb lean beef stew meat, cut into 1" to 2" pieces
Cooking Spray

Barbecue Sauce
1 cup catsup
1 tbs water
2 tbs cider vinegar
3 tbs brown sugar
2 tsp yellow prepared mustard
1 tbs minced onion
1 tsp Worcestershire Sauce (Optional)
½ tsp chili powder
1 tsp cumin powder

Saucy lean beef is great when served on whole wheat buns or over brown rice with fresh steamed broccoli.

Barbecued Beef

1. Preheat oven to 375 F.
2. Combine barbeque sauce ingredients and mix well. Set aside.
3. Coat a medium non-stick pan with cooking spray and heat over medium high heat. Brown beef stew meat on all sides until well browned. Remove from heat and add barbecue sauce; stir well.
4. Place into an oven proof baking dish, cover and bake for 45 minutes to 1 hour or until beef is tender and shreds easily.
5. Serving Size: ½ cup.
6. ENJOY! 

Calories 106, Protein: 9 g, Carbs: 12 g, Fat: 3 g, Saturated Fat: 1 g, Sodium 394 mg, Fiber 1 g

Corn, Potato and Tuna Chowder
Serves 6
2 tbs canola oil
¾ cup onion, chopped
¾ cup celery, sliced
3 large potatoes, scrubbed and diced
2 ½ cups water
¼ tsp black pepper
2 tbs flour
3 cups lowfat milk
1 6 oz can of (water-packed) tuna fish, drained
2 cups fresh or frozen corn kernels

Simple to make and incredible to eat! Many of the ingredients are common household staples, so you can make this soup in a flash.

Corn, Potato and Tuna Chowder

1. Heat oil in a large saucepan over medium-high heat. Add onion and celery and cook until onion is softened.
2. Add potatoes, water and pepper. Raise heat until water boils then reduce to medium heat. Allow potatoes to soften (about 15 - 20 minutes.)
3. In a medium bowl, mix flour and 2 tablespoons of the milk to make a smooth paste. Stir in the rest of the milk until combined then pour into potato mixture.
4. Stir in corn, cover and simmer on medium heat for about 10 minutes then stir in tuna and serve.
5. ENJOY! 

Calories 345, Protein: 17 g, Carbs: 54 g, Fat: 8 g, Saturated Fat: 2 g, Sodium 183 mg, Fiber 6 g

No Crust Strawberry Pie
Serves 8
3 cups fresh strawberries
1 2 oz package sugar-free cook and serve vanilla pudding mix
1 0.6 oz package sugar-free strawberry flavored gelatin
2 cups water

Just whip this up, refrigerate and be rewarded with a brillant strawberry-vanilla crustless pie that's low-cal!

No crust Strawberry Pie


1. Rinse and hull strawberries. Distribute evenly in a 10-inch pie pan. In a medium saucepan combine pudding mix, gelatin mix, and water.
2. Stir well and bring to a full boil. Pour mixture over strawberries and refrigerate for 4 to 6 hours.
3. Top with light or low fat frozen whipped topping prior to serving, if desired.
4. ENJOY! 

Calories 50, Protein: 1 g, Carbs: 12 g, Fat: 0 g, Saturated Fat: 0 g, Sodium 150 mg, Fiber 1 g

No Guilt Chicken Enchiladas
Serves 6
2 to 3 cups cooked sliced chicken breast
1 can fat free or 98% fat free* cream of chicken soup (condensed)
4 oz fat free sour cream
1 8-oz bag shredded 2% cheddar cheese
6 flour tortillas

Today's feature recipe is the winner of's November's Creative Cook Contest!

Chicken enchiladas


1. Preheat oven to 350. Spray a 9-inch baking dish with cooking spray.
2. Line up tortillas in a folded shape in dish. Mix cream of chicken soup and sour cream together in a separate bowl.
3. Place one layer of chicken strips inside each tortilla. Spoon in cream of chicken mixture over chicken strips and top with cheddar cheese (do not over-fill). Roll tortillas up with seam side down.
4. Spoon the rest of the cream of chicken mixture over the top of each tortilla and sprinkle with cheese. Cover with foil tightly.
5. Bake about 20 minutes or until checken mixture starts to bubble. Lightly brown the top on broil.
6. ENJOY! 

Calories 395, Protein: 34 g, Carbs: 33 g, Fat: 14 g, Saturated Fat: 6 g, Sodium 662 mg, Fiber 1 g

Shrimp and Crab Bruschetta
Serves 12
3 tbs vegetable oil, divided
1 tbs lemon juice
1 tbs fresh chives, chopped
1 tbs fresh mint, chopped
1 clove garlic, minced
1 6-ounce can crabmeat, drained
8 ounces peeled, deveined, cooked shrimp, coarsely chopped
1 cup tomatoes, chopped
½ cup onion, chopped
1 8-ounce French baguette
Fresh ground pepper

Impress your guests with this easy and brilliant crab and shrimp bruschetta. Serve with Toasted baguette slices.

Seafood bruschetta


1. In a medium bowl, mix 1 tablespoon of the vegetable oil, lemon juice, chives, mint and garlic.
2. Add crabmeat, shrimp, tomatoes, and onion and mix well.
3. Cut baguette diagonally into 1/2-inch-thick slices. Brush each side with some of the remaining oil and sprinkle lightly with fresh ground pepper.
4. Broil bread slices about 3-4 inches from heat for 1-2 minutes or until toasted. Turn and broil other side until toasted.
5. Spoon equal amounts of the crab mixture onto each toasted slice of bread and serve.
6. ENJOY! 

Calories 106, Protein: 5 g, Carbs: 11 g, Fat: 4 g, Saturated Fat: 0 g, Sodium 168 mg, Fiber 1 g

Easy Classic Burger
Serves 1
3 ounces extra lean hamburger
1 small whole grain hamburger bun
1 ounce light Swiss cheese
2 slices tomatoe
2 Romaine lettuce leaves
1 tsp ketchup
1 tsp mustard

Skip the fat and calories and go for the flavor! This classic burger is diet friendly and delicious!

easy classic burger


1. Cook the hamburger until well done.
2. Spread ketchup and mustard on each half of the bun. Place the meat patty on one half of the bun, top with cheese, lettuce and tomato and the other half of the bun.

Calories 498, Protein: 41 g, Carbs: 26 g, Fat: 24 g, Saturated Fat: 8 g, Sodium 453 mg, Fiber 2 g

Chicken with Blackberry Sauce
Serves 4
1 tsp Olive Oil
2 garlic cloves, minced
1 tsp dried thyme
4 skinned chicken breasts
1/3 cup seedless blackberry preserves
2 tbs balsamic vinegar
Fresh spinach leaves, trimmed
black pepper to taste

*Note: This dish pairs well with wild rice.

Blackberry chicken

1. Heat oil in a large nonstick pan over medium heat. Add garlic and cook for about 2 minutes.
2. Sprinkle chicken with thyme and add to pan. Cook for about 6 minutes on each side or until done (no longer pink in the middle). Remove chicken from the pan and keep warm.
3. Reduce heat to medium. Add blackberry preserves, vinegar and pepper to pan, stirring constantly until the preserves melt.
4. Arrange 1 cup (or more!) fresh spinach on 4 plates. Place chicken breast on top and spoon 2 tablespoons sauce over each chicken breast.

Nutrition: Calories 213, Protein: 27 g, Carbs: 18 g, Fat: 3 g, Saturated Fat: 0 g, Sodium 81 mg, Fiber 3 g

Bow-Tie Medley with Turkey and Vegetables
Serves 4
½ lb turkey, lean ground
1 tsp paprika
1 can (14 ½ ounces) tomatoes, crushed
1 can (14 ½ ounces) chicken broth, reduced sodium
2 cups pasta, bow-tie, uncooked
3 cups frozen vegetables such as carrots, broccoli and cauliflower, thawed

½ cup chopped fresh or dried parsley
¼ cup bread crumbs, seasoned, dry
¼ cup grated Parmesan cheese

Bow-Tie Medley 

1. Heat a large nonstick pan over medium heat. Add ground turkey and paprika. Cook and stir until meat is brown and no longer pink, about 5 minutes.
2. Stir in tomatoes, chicken broth and pasta. Bring mixture to a boil. Reduce heat to medium-low. Cover and simmer until pasta is almost tender, about 10-15 minutes.
3. Remove lid. Place vegetables on top of pasta. Replace Lid. Cook until vegetables are tender, about 5 minutes.
4. Prepare the Tasty Topping. Mix parsley, bread crumbs and Parmesan cheese. Sprinkle over vegetables in skillet. Cover and let sit for 3 minutes before serving.

Nutrition: Calories 210, Protein: 15 g, Carbs: 26 g, Fat: 6 g, Saturated Fat: 2 g, Sodium 460 mg, Fiber 5 g

Tuna Pasta Salad
Serves 4
8-ounces fusilli pasta
2 6-ounce cans water-packed tuna, drained
4 green onions, chopped
1 small red bell pepper, sliced
½ cup shredded carrots
1 small mango, peeled and cubed
2 tbsp fresh parsley, chopped
Handful of fresh basil leaves
2 tbsp white wine vinegar
3 tbsp olive oil
1 garlic clove, crushed
1 tsp Dijon mustard
Pinch salt and black pepper

Tuna Pasta Salad 

1. Prepare pasta according to package directions. Drain and rinse with cold water.
2. Place cooled pasta in a large bowl and add tuna, scallions, bell pepper, carrots, mango, parsley and basil.
3. For the dressing, whisk oil, vinegar, garlic, mustard, salt and pepper together in a small bowl.
4. Add dressing to salad and toss well to coat.

Nutrition: Calories 444, Protein: 28 g, Carbs: 52 g, Fat: 14 g, Saturated Fat: 2 g, Sodium 355 mg, Fiber 4 g

Strawberry Lemonade Muffins
Makes 18 muffins
1 ½ cups all-purpose flour
½ cup old fashioned oats
1 tsp baking soda
2 tsp baking powder
3 Tbsp honey
1 egg
¼ cup natural applesauce
2 Tbsp lemon juice
zest of 1 lemon
1 tsp vanilla extract
6 oz. strawberry banana yogurt
1 cup strawberries, chopped

Strawberry Lemonade Muffins 

1. Preheat oven to 350° degrees F.
Place paper liners in muffin pan.
2. Mix oats and yogurt and set aside
(this will soften the oats).
3. In a large bowl, combine flour, baking soda, and baking powder.
4. In another bowl, beat the egg and mix in the honey, applesauce, lemon juice, zest and vanilla extract. Then add the yogurt/oat mixture.
5. Add wet ingredients to dry, stirring just until moistened.
6. Gently fold in strawberries.
7. Fill muffin cups 2/3 full with batter. Bake 20-25 minutes, or until toothpick inserted comes out clean. Let cool a few minutes before removing to wire rack to completely cool.

Nutrition 1 muffin has: 67 calories, .5g fat, 9mg cholesterol, 87mg sodium, 13.8g carbohydrates, .8g fiber, 4.3g sugar, 2.1g protein