These recipes consist of my own favorite concoctions that are healthy, nutritious, and delicious. You will find them quick and easy so that you can incorporate them into your busy lifestyle.

Jerk-Spiced Shrimp

This recipe is excellent to serve as an appetiser for your family or friends.   Serve a refreshing fruit salsa on the side to tame the fiery spice of the shrimp.  Combine 2 cups chopped fresh pineapple, ½ cup chopped cucumber, ½ cup sliced red onion, 2 tablespoons chopped fresh cilantro, and 2 teaspoons cider vinegar.  It is a great unique treat to serve on Super Bowl Sunday!

1-tablespoon sugar
1-tablespoon paprika
½ teaspoon salt
½ teaspoon garlic powder
½ teaspoon ground red pepper
¼ teaspoon ground thyme
1/8-teaspoon ground allspice
2 tablespoons olive oil
1 ½ pounds peeled and deveined large shrimp
Cooking spray

Prepare grill to medium-high heat.  Combine first 7 ingredients.  Combine oil and shrimp in a large bowl; toss well to coat.  Sprinkle spice mixture over shrimp; toss to coat.  Thread shrimp evenly onto 8 (8-inch) skewers.  Place skewers on a grill rack coated with cooking spray; grill 6 minutes or until done, turning once. 

Yield:  4 servings (serving size:  2 skewers).

Calories 260, Fat 9.9 grams, Protein 34.9 grams, Carbs 6 grams.

Grilled Pork Tenderloin with Salsa Verde

Pork tenderloin is a tender, lean cut of meat offering about 75 percent of a day’s protein needs in a three-ounce serving.  Good quality protein offers a host of beneficial nutrients such as minerals, heart-healthy fats, fiber, and antioxidants.  It also is the most satiating nutrient, meaning you will feel fuller longer.  A good quality protein is great to eat after a  workout.

2 (1- pound) pork tenderloins, trimmed and cut into ¾-inch slices
Cooking spray
½ teaspoon salt
½ teaspoon freshly ground black pepper, divided
1-½ cups diced green tomato
¼ cup chopped fresh flat-leaf parsley
3 tablespoons thinly sliced fresh chives
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 tablespoon capers
1 teaspoon chopped fresh oregano
1 teaspoon chopped fresh thyme
1 teaspoon sugar
1 garlic clove, minced

Prepare grill to medium-high heat.  Arrange pork slices in a single layer between 2 sheets of heavy-duty plastic wrap; pound to ½-inch thickness using a meat mallet or small heavy skillet.  Lightly coat pork with cooking spray; sprinkle with salt and ¼ teaspoon pepper.  Place pork on a grill rack; grill pork 2 minutes on each side or until done.

Combine tomato and remaining ingredients in a food processor; pulse until minced.  Stir in remaining ¼ teaspoon pepper.  Serve with pork.

Yield:  6 servings (serving size:  4 ounces pork and 2 tablespoons salsa).

Calories 235, Fat 9.9 grams, Protein 32.3 grams, Carbs 3.2 grams.

Malaysian Barbeque-Glazed Halibut

These fillets simultaneously taste sweet, salty, and slightly spicy from the Asian-inspired sauce that’s brushed on them.  Serve with long grain rice, such as Basmati. 

4 (6-ounce) halibut fillets
¼ teaspoon slat
Cooking spray
1-tablespoon fresh lemon juice
1 tablespoon orange juice
1-tablespoon honey
1-½ teaspoons rice vinegar
1 ½ teaspoons hoisin sauce
1-teaspoon fish sauce
½ teaspoon chile paste with garlic (such as sambal oelek)
¼ teaspoon cornstarch
Lemon wedges (optional)

Sprinkle fish fillets evenly with salt.  Heat a nonstick skillet over medium-high heat.  Coat the pan with cooking spray.  Add fish to pan; sauté 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

Combine lemon juice and the next 7 ingredients (through cornstarch) in a small saucepan over medium-high heat, stirring well; bring to a boil.  Cook 20 seconds, stirring constantly.  Remove from heat.  Brush about 1 tablespoon sauce over each fillet.  Serve with lemon wedges, if desired. 

Yield:  4 servings (serving size:  1 fillet).

Calories 205, Fat 3.9 grams, Protein 34.3 grams, Carbs 6.9 grams.

Potato Chips with Blue Cheese Dip

This recipe is an excellent healthy and unique appetiser!  Use a mandoline to cut the potato for the best results; hand-cutting is less likely to produce sufficiently thin and uniform slices.  If you have any leftover chips; store them in airtight container for up to a week.  You’ll need to bake them for two minutes at 450 degrees to recrisp before eating.

1/3-cup (1-1/2 ounces) finely crumbled blue cheese
1/3-cup fat-free sour cream
2 tablespoons light mayonnaise
2 tablespoons skim milk
¼ teaspoon Worcestershire sauce
1 pound russet potato, thinly sliced (about 1 large), divided
Cooking spray
½ teaspoon salt, divided

Preheat oven to 400 degrees.  Place baking sheet in oven. 

Combine first 5 ingredients in a small bowl, stirring well.  Cover and chill.

Place potato slices on paper towels; pat dry.  Arrange half of potato slices in a single layer on preheated baking sheet coated with cooking spray.  Sprinkle with ¼ teaspoon salt.  Bake at 400 for 10 minutes.  Turn potato slices over; bake an additional 5 minutes or until golden.  Repeat procedure with remaining potatoes and remaining ¼ teaspoon salt.  Serve immediately with blue cheese mixture.

Yield:  6 servings (serving size:  about ½ cup chips and about 2 tablespoons dip).

Calories 117, Fat 3.7 grams, Protein 4.2 grams, Carbs 16.8 grams, Fiber 1 gram.

Stuffed French Toast

This delicious, easy recipe is perfect to serve with friends or family for a healthy breakfast brunch.  If you’re not a morning person you can stuff the bread the night before and refrigerate.  When you wake up, all you have to do is prep the egg mixture and cook.

½ cup fat-free cream cheese
2 tablespoons plus ½ cup strawberry jam
8- 1-inch slices French bread
2 egg whites
1 egg, slightly beaten
¾ cup fat-free milk
½ teaspoon vanilla extract
1/8- teaspoon apple pie spice
Nonstick cooking spray

Combine the cream cheese and 2 tablespoons jam.  Make a slit in each slice of French bread to form a pocket; fill each with about 1 tablespoon of the cream-cheese mixture.

In a small bowl, combine egg whites, egg, milk, vanilla and apple pie spice.  Lightly coat a nonstick griddle with cooking spray; heat over medium heat.

Dip the bread into the egg mixture, coating both sides.  Place slices on the hot griddle.  Cook about 3 minutes or until golden brown, turning once.

Meanwhile, in a small saucepan, heat the ½ cup of jam until melted, stirring frequently.  Pour over French toast.

Yield:   4 servings (serving size, 2 slices). 

Calories 300, Protein 14 grams, Carbs, 30 grams, Fat 2 grams (O grams saturated).

Tomato-Ricotta Spaghetti

Try this quick and easy recipe that is healthy and delicious.  By roasting the tomatoes you can intensify the taste and sweetness. You can also change the cheeses for a splurge that makes a difference.   I’ve tried this recipe with grated Parmigiano-Reggiano and it was excellent!

2 pints cherry tomatoes, halved (about 4 cups)
5 teaspoons extra-virgin olive oil, divided
½ teaspoon salt, divided
8 ounces uncooked spaghetti
1/3 cup chopped fresh basil
¼ teaspoon freshly ground black pepper
½ cup (2 ounces) ricotta salata cheese, crumbled

Preheat oven to 400 degrees.  Place tomatoes on a foil-lined baking sheet.  Drizzle with 1 teaspoon oil; sprinkle with 1/8 teaspoon salt.  Bake at 400 degrees for 20 minutes or until tomatoes collapse.

Cook pasta according to package directions, omitting salt and fat.  Drain pasta in colander over a bowl, reserving 1/3 cup cooking liquid.  Return pasta and reserved liquid to pan; stir in tomatoes, remaining 4 teaspoons oil, remaining 3/8 teaspoon salt, basil, pepper, and cheese.  Toss well.  Serve immediately.

Yield:  4 servings (serving size: 1-1/4 cups).

Calories 314, Protein 10.5 grams, Carbs 50.3 grams, Fat 8.4 grams, Fiber 3.6 grams. 

Seared Scallops with Roasted Tomatoes

Use a cast iron skillet to create a brown crust on the scallops and cook them in a flash; broiling tomatoes intensifies their sweetness with minimal effort.  Serve on fettuccine tossed with extra-virgin olive oil and grated lemon rind.

3 cups grape tomatoes
Cooking spray
½ teaspoon kosher salt, divided
½ teaspoons freshly ground black pepper, divided
1 tablespoon olive oil
1-1/2 pounds sea scallops
2 tablespoons thinly sliced fresh basil

Preheat broiler.  Arrange tomatoes in a single layer in a shallow roasting pan; lightly coat tomatoes with cooking spray.  Sprinkle tomatoes with ¼ teaspoon salt and ¼ teaspoon pepper; toss well to coat.  Broil 10 minutes or until tomatoes begin to brown, stirring occasionally.

While tomatoes cook, heat oil in large cast-iron skillet over medium-high heat.  Pat scallops dry; sprinkle both sides of scallops with remaining ¼ teaspoon salt and ¼ teaspoon pepper.  Add scallops to skillet; cook 2 minutes on each side or until desired degree of doneness.  Serve scallops with tomatoes; sprinkle with basil.

Yield:  4 servings (serving size:  about 4-1/2 ounces scallops, 1/3 cup tomatoes, and 1-1/2 teaspoons basil).

Calories 204, Fat 5.1 grams, Protein 29.6 grams, Carb 9.4 grams, Fiber 1.4 grams.

Berry Salad with Goat Cheese Dressing

With the abundance of fresh fruit this is the perfect time of year to add several different varieties of fruits to your salads.  Buttermilk and cheese offer a tangy addition to the sweet berries, which are also high in antioxidants.

2 tablespoons Champagne vinegar
2 tablespoons fat-free
buttermilk
2 tablespoons honey
2 teaspoons Dijon mustard
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
1 (3-ounce) soft goat cheese
6 cups torn romaine lettuce
2 cups trimmed arugula
¾ cup fresh blueberries
¾ cup fresh raspberries
½ cup hulled fresh strawberries

Combine first 7 ingredients in a blender or food processor; process until smooth.  Combine romaine lettuce and remaining ingredients in a large bowl.  Drizzle goat cheese mixture over lettuce mixture; toss gently to coat.  Serve immediately.

Yield:  8 servings (serving size:  1 cup).

Calories 112, Fat 4.7 grams, Protein 4.6 grams, Carbs 14.8 grams, Fiber 3 grams.

Mushroom Frittata

This vegetarian entrée is ideal for s light breakfast or brunch, but can also be served for dinner with a simple side dish.

1 (8-ounce) package exotic mushroom blend
½ cup shredded Parmigiano-Reggiano cheese
1-1/2 teaspoons chopped fresh thyme
3 large egg whites
2 large eggs
¼ teaspoons freshly ground black pepper
1/8 teaspoon salt
Cooking spray

Preheat broiler.  Heat an 8-inch ovenproof skillet over medium-high heat.  Coat pan with cooking spray.  Add mushrooms to pan; sauté 12 minutes or until lightly browned.  Place mushrooms in a medium bowl; cool slightly.  Wipe pan clear with paper towels.

Combine mushrooms, cheese, thyme, ground black pepper, salt, egg whites, and eggs in a medium bowl, stirring well with a whisk.  Heat pan over medium heat.

Coat pan with cooking spray.  Add mushroom mixture; cook, covered, for 3 minutes or until almost set.  Broil 3 minutes or until egg is set.  Cut into 4 wedges.

Yield:  4 servings (serving size:  1 wedge).

Calories 122, Fat 6.4 grams, Protein 13.3 grams, Carbs 3 grams.

Green Curry Chicken

This recipe is simple, quick and delicious!  A full tablespoon of curry paste makes this a bold spicy dish.  Use 2 teaspoons of curry if you prefer a milder flavor. 

1 pound (1-inch) cubed chicken breast tenders
2 to 3 teaspoons green curry paste (to taste)
1 (14-ounce) can light coconut milk, divided
2 cups tricolor prechopped bell pepper mix
1 cup uncooked basmati rice
¾ teaspoon salt, divided
Cilantro leaves (if desired)
Cooking spray

Cook rice according to package directions, omitting salt and fat.  Stir in ¼ teaspoon salt.  Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.

Sprinkle chicken with ¼ teaspoon salt.  Add chicken to pan; sauté 4 minutes or until chicken is lightly browned.  Stir in curry paste; cook 1 minute, stirring frequently.  Stir in 1 cup coconut milk; bring to a boil.  Reduce heat, and simmer 4 minutes or until chicken is done, stirring occasionally.  Stir in bell pepper mix, ¼ teaspoon salt, and remaining coconut milk; cook 3 minutes or until vegetables are tender. 

Serve chicken mixture over rice.  Sprinkle with fresh cilantro leaves, if desired.

Yield:  4 servings (serving size:  about ¾ cup rice and ¾ cup chicken mixture).

Calories 282, Fat 6.8 grams, Protein 29.7 grams, Carbs 25.9, Fiber 1.5 grams.