Category: Recipes

Lemon salmon

Lemon fish

Categories: Recipes

Here’s a tangy, tasty salmon recipe, light on calories, that will please everyone at your table. Ingredients 15 ounce fillet salmon (or five 3 ounce fillets) 4 medium sized lemons ½ shallot 2 tablespoons unsalted margarine ¼ cup cooking wine (sherry) 1 tablespoon dill ½ teaspoon black ground pepper 1 tablespoon canola oil For sauce, preheat pan on stove at low medium heat. Dice shallot and squeeze 2 lemons into bowl. Add the diced shallot, lemon juice, cooking wine, dill, and ¼ teaspoon black ground pepper into hot pan. Let it cook slowly. For the salmon, squeeze 2 lemons into a bowl. …Read More >

Raspberry cheesecake is plated with a kiwi garnish

SA cheesecake

Categories: Recipes

This San Antonio cheesecake is a delicious and sensible way to splurge, with only 270 calories per serving. Ingredients 12 sheets low-fat graham cracker sheets, crushed 1 cup raspberries 3 whole Kiwis, peeled and sliced 2 large eggs 1/2 cup egg whites 2 tablespoons unsalted butter, melted 1 cup sour cream, light 4 (8 ounce) packages reduced-fat cream cheese 3/4 cup milk, skim 1/2 teaspoon cinnamon 1-1/2 cups Splenda 1 tablespoon vanilla extract 1 can non-stick cooking spray Preheat oven to 350°F. Coat a 9 inch springform pan with non-stick spray. Mix graham crackers, cinnamon and melted butter in medium …Read More >

Chicken, bell pepper, red onion, and lime kebabs with a side of lime on a cutting board

Chicken Skewers

Categories: Recipes

Ingredients 2 large chicken breasts 1 large onion 2 bell peppers (any color) Marinade 1 cup cilantro, torn off ends 2 whole green onions 2 cloves garlic 1 lime 2 teaspoons fish sauce 2 teaspoons sesame oil 2 teaspoons chili oil Dice onion and bell peppers into ½ inch pieces, then toss into large bowl. Chop chicken into ½ inch cubes then add to bowl. To prepare marinade, add to a processor: chopped green onions, garlic cloves and cilantro; zest from half a lime and juice of the whole lime; fish sauce, sesame oil and chili oil. Then pulse the …Read More >

An up close view of pasta primavera with noodles, green beans, and bell peppers

Pasta primavera

Categories: Recipes

Pasta, vegetables, and a sprinkle of cheese make this a child-friendly classic that adults will love too 8 ounces dry whole-wheat spaghetti 1 tablespoon olive oil 1 teaspoon garlic, minced (about ½ clove) 4 cups assorted cooked vegetables—such as red pepper strips, broccoli florets, carrot sticks, or green beans  (Leftover Friendly) 1 can (15½ ounce) no-salt-added diced tomatoes 1 can (5½ ounce) low-sodium tomato juice ¼ teaspoons ground black pepper ¼ cup grated Parmesan cheese In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add spaghetti, and cook according to package directions. Drain. Meanwhile, …Read More >

Two grilled chicken and pineapple kebabs on a plate next to seasonal rice

Huli Huli chicken

Categories: Recipes

So fun to eat that your children won’t know it’s healthy too 12 ounces  boneless, skinless chicken breast, cut into 1-inch cubes (24 cubes) (about 2 large breasts) 1 cup fresh pineapple, diced (24 pieces) (or canned pineapple chunks in juice) 8 6-inch wooden skewers For sauce: 2 Tablespoons  ketchup 2 Tablespoons lite soy sauce 2 Tablespoons honey 2 Teaspoons orange juice 1 Teaspoon garlic, minced (about 1 clove) 1 Teaspoon ginger, minced Preheat a broiler or grill on medium-high heat. Thread three chicken cubes and three pineapple chunks alternately on each skewer. Combine ingredients for sauce and mix well; …Read More >

Up close view of an open pita with broccoli, corn, and black beans


Categories: Recipes

Similar to a Spanish empañada, this empaña “pita” uses pita bread for the shell. 2 (6½-inch) whole-wheat pitas 1 cup tangy salsa For filling: 2 cups canned low-sodium black beans, rinsed 2 cups frozen broccoli, corn, and pepper vegetable mix, thawed 2 cups grilled boneless, skinless chicken breast, diced (about 4 small breasts) ½ cup shredded low-moisture part-skim mozzarella cheese 1 tablespoon fresh cilantro, rinsed, dried, and chopped (or substitute 1 teaspoon dried coriander) 2 tablespoon scallions (green onions), rinsed and chopped (or substitute red onions) Preheat oven to 400 ºF. Combine beans, vegetables, chicken, cheese, and seasonings. Mix well. …Read More >

A quiche with tomatoes, onions, and spinach sits next to toast and mixed berries

Fiesta frittata

Categories: Recipes

Serve with a fresh fruit, whole-wheat toast and a cup of fat-free milk for a balanced breakfast. Add 1/2 cup of your favorite lean meat if desired. Ingredients: 1/2 cup red bell peppers, diced 1/2 cup green bell peppers, diced 1 cup fresh spinach, chopped 1/3 cup cilantro, chopped 5 eggs 5 egg whites 1/2 cup 1% low-fat milk 1 cup low-fat cheddar cheese, shredded 1/2 teaspoon cumin 1/2 teaspoon garlic 1/8 teaspoon chili powder 1/2 teaspoon salt Canola oil non-stick cooking spray Directions: Coat a medium-sized pan with non-stick cooking spray and set to medium-low heat. Add cilantro, onion, …Read More >

Snapper is served atop a bed of bell peppers

Baked red snapper

Categories: Recipes

Traditional Mediterranean-style fish with tomatoes and peppers For fish: 12 ounce fillets of red snapper or bass, cut into 4 portions (3 ounces each) 1 tablespoon olive oil ½ teaspoon salt ¼ teaspoon ground black pepper For tomato sauce: 1 tablespoon olive oil 1 red bell pepper, rinsed and cut into ¼-inch sticks 1 green bell pepper, rinsed and cut into ¼-inch sticks 1 cup canned no-salt-added diced tomatoes 2 cup canned no-salt-added tomato sauce 1 tablespoon fresh oregano, rinsed, dried, and chopped (or 1 teaspoon dried) 1 tablespoon fresh basil, rinsed, dried, and chopped (or 1 teaspoon dried) 1 tablespoon fresh parsley, rinsed, dried, and …Read More >

Mini meatloaf is plated with red potatoes, spinach, carrots, and a mashed potato topping

Mini meatloaf

Categories: Recipes

Comfort food in a fun muffin shape. Non-stick cooking spray 1/2 cup onions, chopped 1/2 cup red bell peppers, chopped 1/2 cup carrots, chopped 1-1/4 pound lean ground sirloin, or ground turkey breast 1/4 cup ketchup 1/2 cup Italian bread crumbs 1/4 cup low-sodium chicken broth 1 tablespoon low-sodium Worcestershire sauce 1/2 cup liquid egg substitute 1 teaspoon salt 1/4 teaspoon pepper Directions: Preheat oven to 350° F. Spray muffin pan with non-stick cooking spray. Saute vegetables until soft; let cool. Add sauteed vegetables and ground sirloin to a bowl. Next, add ketchup, bread crumbs, chicken broth, Worcestershire and liquid …Read More >

Mini waffles are plated with mixed berries and powdered sugar

Pecan waffles

Categories: Recipes

Your children will jump right out of bed for these delicious oatmeal pecan waffles or pancakes. For waffles: 1 cup whole-wheat flour 1/2 cup quick-cooking oats 2 teaspoons baking powder 1 teaspoon sugar 1 /4 cup unsalted pecans,chopped 2 large eggs, separated 1 1 /2 cup fat-free (skim) milk 1 tablespoon vegetable oil For fruit topping: 2 cups fresh strawberries, halved 1 cup fresh blackberries 1 cup fresh blueberries 1 teaspoon powdered sugar All berries may be substituted with frozen, thawed Preheat waffle iron. Combine flour, oats, baking powder, sugar, and pecans in a large bowl. Combine egg yolks, milk, and vegetable oil …Read More >

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