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.

Wylie’s Turkey Goulash

This recipe is one of my favorites from the “Biggest Loser Cookbook”.  It is perfect for a warm cozy dinner that is low if fat and calories.  It can be made ahead and warmed up on another evening after work.  Wylie suggests serving it over brown rice or by itself in a bowl, with a side of wheat crackers.

1-1/2 cups chopped onions
1-1/2 tablespoons minced garlic
1-pound Jennie-O Turkey Store Extra Lean Ground Turkey
1 can (15 ounces) no-salt-added kidney beans with liquid
1 medium yellow summer squash, cut into bite-size chunks
1 can (14-1/2 ounces) stewed tomatoes
1-teaspoon chili powder
1-teaspoon salt-free extra-spicy seasoning mix, or more to taste
¾ teaspoon salt
¼ teaspoon cayenne

Lightly mist a medium nonstick pot with olive oil spray.  Set over medium heat.  Place the onions and garlic in the pot.  Cook, stirring occasionally, for 6 to 7 minutes, or until the onion is tender.  Transfer the onion mixture to a bowl and set aside.

Set the pot over medium-high heat until it is hot enough for a spritz of water to sizzle on it.  With an oven mitt, briefly remove the pan from the heat to mist lightly with olive oil spray.  Add the turkey to the pot.  Cook, breaking into chunks with a wooden spoon, for about 5 minutes, until lightly browned.  Add the beans with liquid, squash, tomatoes, chili powder, 1 teaspoon seasoning mix, salt, cayenne, and reserved onion mixture.  Bring the mixture to a boil.  Cover the pot.  Reduce the heat to low and simmer, stirring occasionally, for 35 to 40 minutes, or until the veggies are tender.  Taste and add more spicy seasoning mix, if desired. Serve immediately.

Yield:  4 servings  (serving size:  1-1/2 cups). 

Calories 265, Protein 37 grams, Carbs 29 grams, Fat 2 grams (trace saturated), Fiber 10 grams.

Mo’s Spinach- Ricotta Bake

This recipe satisfies my Italian edge even though it can also be a favorite veggie dish.  It is another one of my Biggest Loser Cookbook favorites.  It is low in fat, calories, and has plenty of filling fiber.  Try it for your favorite Valentine!

1 package (1 pound) frozen chopped spinach, thawed
1 container (15 ounces) fat-free ricotta cheese
3 tablespoons grated reduced-fat Parmesan cheese
2 large egg whites
¼ teaspoon garlic powder
Pinch of ground nutmeg
1-1/2 cups low-sodium, low-fat marinara sauce (Trader Joes)

Preheat oven to 400 degrees.  Lightly mist an 8”x 8” baking dish with olive oil spray.

Place the spinach in the center of a clean dishtowel.  Fold the towel over the spinach and squeeze out as much moisture as possible.  (This is important so the dish won’t be watery).  Place in a large mixing bowl.  Add the ricotta, Parmesan, egg whites, garlic powder, and nutmeg.  Stir to mix.  Transfer to the prepared dish.  With the back of a spoon, spread it out to fill the dish.  Bake for 20 minutes, or until it is hot through and the top is starting to brown.  Let stand for 5 minutes to cool slightly.

Place the sauce in a microwaveable bowl.  Microwave on low power in 15-second intervals until warm.  Cut the spinach-ricotta bake into 6 equal pieces.  Transfer each piece to s serving plate.  Spoon ¼ cup of sauce over each serving.  Serve immediately.  Store the leftovers in a resealable plastic container for up to 3 days.

Yield:  6 servings

Calories 134, Protein 11 grams, Carbs 17 grams, Fat 2 grams (trace saturated), Fiber 3 grams.

Apricot and Sherry-Glazed Ham

Happy Easter!  Try this low calorie ham for your Easter celebration.  Cooking a large ham provides plenty of meat for the party, plus extras for later.  A little water in the roasting pan helps prevent the sweet drippings from burning.  Garnish the platter with fresh parsley and sage sprigs.  Enjoy! 

1-¼ cups dry sherry
½ cup apricot preserves
2 teaspoons ground coriander
1-1/2 teaspoons paprika
1 (7 ½ -pound) 33%-less-sodium smoked, fully cooked ham half
20 whole cloves
Cooking spray
1-cup water

Bring sherry and apricot preserves to a simmer in a small saucepan over medium heat; cook until reduced to 1-¼ cups (about 20 minutes), stirring occasionally.  Remove from heat, and add ground coriander and paprika, stirring with a whisk. 
Preheat oven to 325 degrees.  Trim fat and rind from ham.  Score outside of ham in a diamond pattern; stud with cloves.  Place ham on the rack of a broiler pan or roasting pan coated with cooking spray.  Pour 1 cup water into pan; place rack in pan.  Brush ham with ¼ cup sherry mixture.  Bake at 325 degrees for 1 ½ hours or until thermometers registers 140 degrees, basting with remaining sherry mixture every 30 minutes.  Transfer ham to a platter; let stand 15 minutes before slicing.

Yield:  28 servings (serving size:  about 3 ounces).

Veggie and Cream Cheese Omelet

Fuel up at breakfast!  Breakfast is the most important meal of the day that you do not want to skip.  A healthy morning meal revs up your metabolism; jump starts your day, and controls your hunger all day long.  An interesting fact to know is that 78 percent of successful dieters are regular breakfast eaters!

Cooking Spray
1-cup vegetables (pick any combination; broccoli, mushrooms,
tomatoes, peppers, spinach,
and fresh herbs)
2 eggs, medium
2 tablespoons water
1-tablespoon lowfat cream cheese
½ grapefruit
Sea salt and ground black pepper

Lightly spray a non-stick sauté pan with cooking spray.  Add vegetables and sauté until softened, about 4 minutes, depending on vegetables. 
Drain excess water.  Meanwhile, whisk the eggs, water, salt, and pepper together in a bowl.  Return pan with vegetables to the stove top and pour egg mixture over vegetables.  Cook until omelet is set, about 3 minutes.  Add cream cheese and fold into the omelet.  Garnish with fresh herbs.
Section the grapefruit half and serve with the omelet.

Yield:  1 serving.

Calories 254, Protein 18 grams, Carbs 18 grams, Fat 13 grams (very little saturated), Fiber 2 grams.

Filet Mignon with Cabernet Sauce

Steak at its best!  Filet Mignon is one of the leaner choices of steak as well as high in protein and a good source of iron.  Just a touch of soy sauce to this recipe adds depth and balances the wine reduction sauce.  Butter provides a supple finish.  Use fresh parsley sprig to garnish, if you like.

Cooking Spray
4 (4-ounce) filet mignon steaks
½ teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
¼ cup minced shallots
1 tablespoon red wine vinegar
2 teaspoons low-sodium soy sauce
1 cup cabernet sauvignon
1 cup fat-free, less-sodium beef broth
2 teaspoons butter

Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Sprinkle both sides of steaks evenly with ¼ teaspoon salt and ¼ teaspoon pepper.  Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness.

Remove from pan.  Add shallots to pan; sauté 1 minute.  Stir in vinegar and soy sauce, scraping pan to loosen browned bits; cook 1 minute or until liquid evaporates, stirring constantly.  Add remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, wine, and broth; bring to boil.  Cook until reduced to ½ cup (about 11minutes).  Remove from heat; stir in butter.  Serve with steaks.

Yield:  4 servings (serving size 1 steak and about 2 tablespoons sauce).

Calories 358, Protein 23.2 grams, Carbs 3.6 grams, Fat 22.5 grams (9.5g saturated).

Tequila-Tomato Halibut with Spinach and Wild Rice

Fresh fish is always the way to go, especially since it is so abundant in California.  This vinaigrette adds a burst of color and tartness to enhance the mild flavor of this halibut.  The entire meal is under 425 calories and an excellent source of fiber and iron.

Halibut, Spinach, and Wild Rice:
2-tablespoon olive oil
4 (4 ounce) halibut fillets
½ cup shallots, sliced
8 cups packed fresh spinach
4 cups wild rice, cooked

Vinaigrette:
1-tablespoon olive oil
¼ cup diced Spanish onion
1 tablespoon minced shallot
2 teaspoon minced garlic
2 tomatoes (skin on), seeded, diced
1 tablespoon chopped fresh basil
2-tablespoon tequila
2-tablespoon rice vinegar
Sea salt and ground black pepper

To prepare vinaigrette, heat oil in a saucepan.  Sauté onion, shallot, and garlic until soft, about 3 minutes.  Add tomatoes, basil, tequila, and vinegar, and simmer 30 minutes.  Whisk till smooth, season with salt and pepper, and set aside.

In a large, heavy bottomed skillet, heat 2 tbsp. Olive oil over medium-high heat.  Add halibut and cook until brown, about 3 minutes.  Flip and cook until other side is brown.  Lower heat to medium and cook until fish is white and flaky, about 5 minutes.

Sauté shallots and spinach separately, then divide evenly among 4 plates.  Place one fillet over shallots and spinach, then pour ¼ cup warmed vinaigrette over each portion.  Serve with 1-cup wild rice per plate.

Yield:  4 servings (serving size, see above).

Calories 423, Protein 32 grams, Carbs 40 grams, Fat 13 grams (2 grams saturated), Fiber 5 grams, Iron 4 mg.

Black Bean, Corn, and Shrimp Salad

This salad is nice and light and perfect for the summer
months.  It is low in calories and fat and high in protein and fiber.  Serve this salad with toasted pita wedges or fruit.

1-tablespoon chili powder
½ teaspoon garlic salt
½ teaspoon ground cumin
1 ½ pounds medium shrimp, peeled and deveined
Cooking spray
2-tablespoon fresh lime juice, divided
1 ½ cups frozen whole-kernel corn, thawed
¾ cup bottled salsa
¼ cup chopped fresh cilantro
1 (15-ounce) can black beans, rinsed and drained

Heat a large nonstick skillet over medium-high heat.  Combine first 3 ingredients in a large bowl.  Add shrimp; toss to coat.  Coat pan with cooking spray.  Add shrimp; Sauté 3 minutes or until done.  Add 1 tablespoon lime juice.  Remove shrimp from pan.  Add corn to pan; sauté 1 minute.  Stir in salsa, cilantro, and beans; cook 30 seconds or until thoroughly heated.  Stir in 1 tablespoon lime juice.  Serve shrimp over bean mixture. 

Yield:  4 servings (serving size:  1/3 cup shrimp and about 2/3 cup bean mixture).

Calories 354, Protein 43.3 grams, Carbs 34.9 grams, Fat 4.8 grams, Fiber 9.1 grams. 

Guacamole Chicken Wraps

Try this recipe for a delicious light summer meal!  Grill a chicken one night and use in sandwiches and salads the next nights.  To make a quick and easy meal you can also purchase precooked chicken strips from Trader Joes.
In this recipe, lettuce leaves line the tortillas, keeping the wraps fresh.  Because of the generous amount of lime juice, the guacamole doesn’t discolor. 

2 tablespoons fresh lime juice
¼ teaspoon salt
1 ripe peeled avocado
½ cup chopped seeded plum tomato
4 green leaf lettuce leaves
4 (8-inch) fat-free flour tortillas
2 cups shredded skinless, boneless grilled chicken
(about 8 ounces)
Or
Trader Joes precooked
chicken strips

Place first 3 ingredients in a medium bowl; mash with a fork until smooth.  Stir in tomato.  Place 1 lettuce leaf on each tortilla; spread about ¼ cup avocado mixture on each lettuce leaf.  Top each serving with ½ cup grilled chicken or strips.  Roll up.  Wrap in foil or parchment paper; chill. 

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

Calories 300, Protein 21.1 grams, Carbs 30.2 grams, Fat 10.9 grams, Fiber 4.1 grams.

Lightened Waldorf Salad

This recipe was developed to cut down the fat content of the original Waldorf, which is higher in fat due to the use of heavy mayonnaise.  This quick and easy recipe is perfect to share for your Labor Day potluck get together!  

½ cup raisins
½ cup apple juice
1 cup finely chopped celery
1 cup chopped Granny Smith apple
¼ cup coarsely chopped walnuts, toasted
2 tablespoons fat-free mayonnaise
2 tablespoons fat-free apple-flavored yogurt

Combine raisins and apple juice in a microwave-safe bowl; microwave at high for 30 seconds.  Let stand 2 minutes; drain.  Combine raisins, celery, apple, and walnuts in a medium bowl.  Stir in mayonnaise and yogurt. 

Yield:  6 servings (serving size:  ½ cup).

Calories 93, Protein 2 grams, Carbs 16.1 grams, Fat 3.2 grams, Fiber 1.6 grams.

Multigrain Breakfast Porridge

This dish features healthy rolled oats and wheat berries.  Whole-grain porridge anchors a delicious breakfast and provides complex carbohydrates and fiber to keep you satisfied all morning. 

4-½ cups water
½ cup uncooked wheat berries (hard winter wheat), rinsed
¾ teaspoon salt
¾ cup regular oats
3 tablespoons uncooked quick-cooking grits
¾ cup fat-free milk
¼ cup maple syrup
½ cup chopped walnuts, toasted

Combine first 3 ingredients in a large saucepan over medium-high heat; bring to a simmer.  Cover, reduce heat, and simmer 20 minutes. Stir in oats; simmer, uncovered, 12 minutes, stirring often.  Stir in grits; simmer 5  minutes, stirring often. Stir in milk and syrup; simmer 1 minute or until porridge thickens, stirring constantly.  Remove from heat.  Serve with walnuts.

Yield:  6 servings (serving size:  about ½ cup porridge and 4 teaspoons walnuts).

Calories 219, Protein 7.7 grams, Carbs 34 grams, Fat 6.9 grams, Fiber 3.6 grams.

Pear-Cranberry Pie with Oatmeal Streusel

This recipe is a delicious finish to your holiday feast.  Try this low calorie dessert that is different and unique than the traditional pumpkin pie.  If you can’t find fresh cranberries, use thawed frozen ones.  A prepared pie shell yields a stellar dessert with little effort!

Streusel:
¾ cup regular oats
½ cup packed light brown sugar
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Dash of salt
2 tablespoons chilled butter, cut into small pieces
Filling:
3 cups (1/2-inch) cubed peeled Anjou pear (2 large)
2 cups fresh cranberries
2/3 cup packed light brown sugar
2-1/2 tablespoons cornstarch
1 unbaked 9-inch deep-dish pastry shell

Preheat oven to 350 degrees.  To prepare streusel, combine first 5 ingredients in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.

To prepare filling, combine pear, cranberries, 2/3-cup brown sugar, and cornstarch in a large bowl; toss well to combine.  Spoon pear mixture into pastry shell; sprinkle streusel over pear mixture.  Bake at 350 degrees for 1 hour or until bubbly and streusel is browned.  Cool at least 1 hour on a wire rack. 

Yield:  12 servings (serving size:  1 wedge).

Calories 240, Fat 8.2 grams, Protein 1.6 grams, Carbs 41.5 grams, Fiber 2.4 grams.

Christmas Butterscotch Blondies

Share the pleasure of this holiday Blondie Square with friends for that special get together!  You can make it ahead of time and store unrefrigerated in an airtight container up to 3 days, or freeze for three months. 

2 cups all-purpose flour (about 9 ounces)
2 ½ cups firmly packed light brown sugar
2 teaspoons baking powder
½ teaspoon salt
10 tablespoons unsalted butter
¾ cup egg substitute
Cooking spray

Preheat oven to 350 degrees.  Lightly spoon flour into dry measuring cups; level with a knife.  Combine flour, firmly packed light brown sugar, baking powder, and salt in a large bowl.  Place butter in a small skillet over medium heat.  Cook 6 minutes or until lightly browned, stirring occasionally.  Pour into a small bowl, and cool 10 minutes.

Combine butter and egg substitute, stirring with a whisk.  Pour butter mixture over flour mixture; stir just until moistened.  Spoon batter into a 13x9-inch baking pan coated with cooking spray; smooth top with spatula.  Bake at 350 for 30 minutes or until a wooden pick inserted in center comes out clean.  Cool in a pan on a wire rack.  Cut into 24 squares.

Yield:  24 servings (serving size:  1 square).

Calories 170, Fat 4.8 grams, Protein 1.9 grams, Carbs 30.5 grams.