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.

Quick Black Bean Soup

Black beans are a huge family favorite.  They are high in fiber and protein and low in fat and calories.  Try this recipe for your super bowl get together for a nice warm satisfying dish while watching the game.

¼ cup chopped red onion
¼ cup water
1-teaspoon ground cumin
¼ teaspoon ground red pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
2 (15-ounce) cans black beans, rinsed, drained, and divided
2 teaspoons fresh lime juice
Cooking spray
¼ cup (2 ounces) finely chopped reduced-fat ham (such as Hormel)

Combine first 5 ingredients in a large saucepan.  Add 1 ½ cans beans; bring to a boil.  Reduce heat, and simmer 15 minutes. Place bean mixture in a blender.  Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth.  Return soup to pan.  Add remaining ½ can of beans to pan; cook 2 minutes.  Stir in juice; set aside.

Heat a small nonstick skillet over medium heat.  Coat pan with cooking spray.  Add ham to pan; cook 2 minutes or until lightly browned.  Ladle 1 cup soup into each of 4 bowls; top each serving with 1 tablespoon ham. 

Yield:  4 servings.

Calories 105, Fat 0.9 grams, Protein 9 grams, Carbs 20.3 grams, Fiber 7.1 grams, Iron 2.4 milligrams.

Mixed Berry Crepes

Frozen berries make these sweet crepes a year-round treat, and not just a seasonal splurge.  You can prepare and refrigerate the filling up to a day ahead.  Treat your Valentine to a special unique dessert that is easy to prepare!

1 ½ cups frozen unsweetened raspberries, thawed
1 ½ cups frozen unsweetened blueberries, thawed
1 cup sliced frozen unsweetened strawberries, thawed
¼ cup granulated sugar
1-teaspoon cornstarch
1-tablespoon fresh lemon juice
6 tablespoons 1/3 less-fat cream cheese, softened
12 crepes (you can find at your local favorite supermarket)
1 tablespoon powdered sugar (optional)

Combine first 5 ingredients in a saucepan; bring to a boil.  Reduce heat; simmer 5 minutes or until thickened.  Remove from heat; stir in juice.  Cool.

Spread 1 ½ teaspoons cream cheese over each crepe, and top each with about 2-½ tablespoons berry mixture; roll up.  Top each crepe with about 2 tablespoons berry mixture.  Sift powdered sugar evenly over crepes just before serving, if desired. 

Yield:  12 servings (serving size: 1 filled crepe).

Calories 122, Fat 4 grams, Protein 4 grams, Carbs 18.1 grams, Fiber 1.9 grams.

Peanut-Crusted Chicken with Pineapple Salsa

This recipe is simple, fresh and an easy meal you can make super fast.
Pick up a container of fresh pineapple chunks; chop into pieces for the salsa.  Serve with your favorite vegetable and a warm wheat role to complete the dinner.

1 cup chopped fresh pineapple

2 tablespoons chopped fresh cilantro

1 tablespoon finely chopped red onion

1/3 cup unsalted, dry-roasted peanuts

1 (1-ounce) slice white bread

½ teaspoon salt

1/8 teaspoon black pepper

4 (4-ounce) chicken cutlets

1 ½ teaspoons canola oil

Cooking spray

Cilantro sprigs (optional)

Combine first 3 ingredients in a small bowl, tossing well.

Combine peanuts and bread slice in a food processor; process until finely chopped.  Sprinkle salt and pepper evenly over chicken.  Dredge chicken in the breadcrumb mixture.

Heat oil in a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add chicken to pan; cook 2 minutes on each side or until done.
Serve chicken with pineapple mixture.  Garnish with cilantro sprigs, if desired.

Yield:  4 servings (serving size:  1 cutlet and ¼ cup salsa).

Calories 219, Fat 7.4 grams, Protein 28.9 grams, Carbs 9.1 grams, Fiber 1.3 grams.

Greek-Style Scampi

This is an excellent quick and easy meal that can be ready in 20 minutes.  Add a delicious salad to round out the menu.

6 ounces uncooked angel hair pasta
1-teaspoon olive oil
½ cup chopped green bell pepper
2 teaspoons bottled minced garlic
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1/8-teaspoon black pepper
1 pound peeled and deveined medium shrimp
1/8-teaspoon ground red pepper
6 tablespoons (about 1 ½ ounces) crumbled feta cheese

Cook pasta according to package directions, omitting salt and fat.  Drain and keep warm.

Heat oil in a large nonstick skillet over medium-high heat.  Add green bell pepper to pan; sauté 1 minute.  Add garlic and tomatoes; cook 1 minute.  Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done.  Stir in red pepper; remove from heat.

Place 1 cup pasta on each of 4 plates.  Top each serving with 1 cup shrimp mixture and 1 ½ tablespoons cheese.

Yield:  4 servings.

Calories 379, Fat 8.5 grams, Protein 31.7 grams, Carbs 43.3 grams, Fiber 2.6 grams, Iron 4.1 milligrams.

Pasta with Prosciutto and Spinach

Try this quick 20 minute dish that is simple, fresh, and an easy meal you can make superfast!  Add watermelon, cantaloupe, and fresh honeydew wedges as a side dish to complete the menu.

1 (9-ounce) package fresh cheese tortellini (such as DiGiorno)
1-tablespoon pine nuts
1-teaspoon olive oil
6 large garlic cloves, finely chopped
1 (6-ounce) package fresh baby spinach
¼ cup (1 ounce) pre-shredded Parmesan cheese
¼ teaspoon black pepper
2 ounces prosciutto, thinly sliced

Cook pasta according to the package directions, omitting salt and fat; drain.  Transfer pasta to a large bowl.

Heat a large nonstick skillet over medium heat.  Add nuts to pan; cook 1-1/2 minutes or until toasted, stirring occasionally.  Add nuts to bowl.

Heat oil in pan over medium heat.  Add garlic to pan; cook 2 minutes, stirring occasionally.  Add spinach to pan; cook 2 minutes or until spinach wilts, stirring constantly.  Add spinach mixture, cheese, and remaining ingredients to bowl; toss well.

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

Calories 292, Fat 9.2 grams, Protein 14.6 grams, Carbs 38.8 grams, Fiber 3.8 grams.

Indian-Spiced Chicken Burgers

This quick and easy recipe can be made in 20 minutes.  Garam masala is a blend of ground spices including cinnamon, cumin, dried chiles, and coriander, which gives this meal, added flavor.  Serve with sliced pickles or cucumber spears.

Patties:
¼ cup presliced green onions
1 tablespoon lemon juice
2 teaspoons garam masala
1 teaspoon bottled ground fresh ginger (such as Spice World)
¼ teaspoon salt
¼ teaspoon ground red pepper
1-pound ground chicken
Cooking spray

Remaining Ingredients:
¼ cup 2% low-fat Greek yogurt
1-½ teaspoons chopped fresh mint
1/8-teaspoon salt
¼ cup hot mango chutney
4 (1 ½- ounce) hamburger buns
1-cup fresh spinach leaves

To prepare patties, combine first 7 ingredients in a large bowl.  Divide mixture into 4 equal portions, shaping each into a ½-inch-thick patty.  Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add patties to pan; cook 7 minutes on each side or until done.

Combine yogurt, mint, and 1/8-teaspoon salt.  Spread 1-tablespoon chutney on bottom halves of 4 buns; top each with a patty, 1-tablespoon yogurt mixture, ¼ cup spinach, and a bun top.

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

Calories 364, Fat 14.5 grams, Protein 25 grams, Carbs 34.4 grams, Fiber 1.6 grams.

Baja-Style Grilled Rock Lobster Tails

Rock lobster, also called spiny lobster, lacks the large front claws of the American or Maine variety, but it has a meaty tail that is utterly delectable, which most lobster lovers feel is the most important attribute!  Try this excellent recipe for your summer barbecue’s and surprise your friends with something different on July 4th.  Use kitchen shears or a cleaver knife to cut the tails in half.

Lobster:
6 (8-ounce) rock or spiny lobster tails
12 green onions
Cooking spray
Sauce:
1- tablespoon grated orange rind
2- tablespoons fresh orange juice
1-tablespoon fresh limejuice
1-tablespoon olive oil
½ teaspoon dried oregano
¼ teaspoon salt
Dash of hot sauce
1 garlic clove, minced
2 tablespoons butter, melted
Remaining Ingredients:
6 (6-inch) flour tortillas
Lime wedges (optional)

Preheat grill.  To prepare lobster, cut each lobster tail in half lengthwise.  Coat lobster tails and onions with cooking spray.  Place lobster tails, cut sides down, on grill rack coated with cooking spray; grill 3 minutes.  Turn lobster; grill 5 minutes.  Place onions on grill rack; grill 3 minutes or until tender.

To prepare sauce, combine rind and next 7 ingredients (through garlic) in a medium bowl, stirring well with a whisk.  Gradually add butter, stirring constantly with a whisk.  Drizzle sauce over cut sides of lobster tails.

Warm tortillas according to package directions.  Serve with lobster and lime wedges, if desired.

Yield:  6 servings (serving size:  1 lobster tail, 2 green onions, and 1 tortilla).

Calories 358, Fat 11.2 grams, Protein 38.4 grams, Carbs 24 grams, Fiber 2 grams.

Fig and Goat Cheese Bruschetta

This appetiser is delicious for a no-fuss approach that allows you to throw dinner parties with a unique twist.  Prepare the fig jam up to three days in advance, and store in the refrigerator.  Bring to room temperature, and assemble bruschetta just before serving.
For smaller groups use half the amount of bread.

1-1/4 cups chopped dried Mission figs (about 9 ounces)
1/3-cup sugar
1/3 cup coarsely chopped orange sections
1 teaspoon grated orange rind
1/3-cup fresh orange juice (about 1 orange)
½ teaspoon chopped fresh rosemary
¼ teaspoon freshly ground black pepper
40 (1/2-inch-thick) slices French bread baguette, toasted (about 8 ounces)
1-1/4 cups (10 ounces) crumbled goat cheese
5 teaspoons finely chopped walnuts

Preheat oven to 350 degrees.  Combine first 7 ingredients in a small saucepan; bring to a boil.  Cover, reduce heat, and simmer 10 minutes or until figs are tender.  Uncover and cook 5 minutes or until mixture thickens.  Remove from heat; cool to room temperature.

Preheat broiler.  Top each bread slice with 1 ½ teaspoons fig mixture and 1 ½ teaspoons goat cheese.  Arrange bruschetta on a baking sheet; sprinkle evenly with walnuts.  Broil 2 minutes or until nuts begin to brown.  Serve warm.

Yield:  20 servings (serving size:  2 bruschetta).

Calories 138, Fat 4.7grams, Protein 4.2 grams, Carbs 21grams, Fiber 2.1 grams.

Grilled Pizza with Asparagus and Caramelized Onion

For an out-of-the-ordinary first course, offer guests a wedge of this vegetable pizza with a smoky flavor from the grill for Labor Day!  You can purchase fresh pizza dough from some supermarket bakeries, delis or Trader Joes (which offers several varieties like whole wheat, garlic, ect.). 

1 tablespoon extra-virgin olive oil, divided
2 cups thinly vertically sliced onion
2 cups (2-inch) slices asparagus (about ½ pound)
1 tablespoon thinly sliced ready-to-use sun dried tomatoes
1/8-teaspoon salt
1 (8-ounce) portion fresh pizza dough
¾ cup (3 ounces) shredded fontina cheese
1 ½ teaspoons fresh oregano leaves
¼ teaspoon freshly ground black pepper

Prepare grill to medium-high heat.  Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat.  Add onion to pan; sauté 5 minutes.  Reduce heat to medium-low;  cook 5 minutes or until browned.  Add asparagus to pan; cook 5 minutes or until asparagus is crisp tender.  Stir in tomatoes and salt.

Roll dough into a 12-inch circle on a lightly floured surface; brush each side of dough with ½ teaspoon remaining oil.

Place dough on a grill rack; grill 1-½ minutes or until crust bubbles and is well marked.  Reduce grill heat to low; turn dough over.  Arrange onion mixture over crust; sprinkle evenly with cheese.  Cover and grill over low heat 3 ½ minutes or until cheese melts; remove pizza from grill.  Sprinkle with oregano and black pepper.

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

Calories 152, Fat 5.8 grams, Protein 6.3 grams, Carb 19.4 grams, Fiber 1.7 grams.

Autumn Apple Cake

Try this delicious apple cake recipe for your holiday desserts!  Use a sweet, crisp apple such as Pink Lady, Braeburn, or Sundowner. 

Cooking spray
1-tablespoon all-purpose flour
6.75 ounces all-purpose flour (about 1 ½ cups)
2 teaspoons baking powder
¼ teaspoon salt
¼ teaspoon ground cinnamon
¾ cup granulated sugar
5 tablespoons butter, softened
1-teaspoon vanilla extract
1 large egg
½ cup 2% reduced-fat milk
1 cup finely chopped peeled Pink Lady apple (about 1 medium)
½ cup golden raisins
¼ cup finely chopped walnuts
1 teaspoon powered sugar

Preheat oven to 350 degrees.  Coat a 9-inch round cake pan with cooking spray, and dust with a tablespoon flour.

Weigh or lightly spoon 6.75 ounces flour into dry measuring cups; level with a knife.  Combine 6.75 ounces flour, baking powder, salt, and cinnamon in a small bowl, stirring with a whisk.  Place granulated sugar and butter in a large bowl; beat with a mixer until well blended.  Beat in vanilla and egg.  Beat in flour mixture alternating with milk, beginning and ending with flour mixture.  Fold in apple, raisins, and walnuts.  Scrape batter into prepared pan.  Bake at 350 for 30 minutes or until a wooded pick inserted in center comes out clean.  Cool 10 minutes in a pan on a wire rack.  Remove from pan; cool completely on wire rack.  Sift powdered sugar over cake.  Cut into wedges.

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

Calories 304, Fat 10.6 grams, Protein 4.8 grams, Carb 48.9 grams, Fiber 1.7 grams.

 Shaker Cornbread

This recipe is quick and easy for an unfussy fare that appeals to today’s cooks.  Try this delicious corn bread along side your main dishes and your holiday entertaining as well.

1.1 ounces all-purpose flour (about ¼ cup)
1 cup yellow corn meal
1-cup fresh corn kernels (about 2 ears)
2 tablespoons chopped
fresh dill
1-tablespoon baking powder
1-teaspoon salt
½ cup egg substitute
1 ½ cups 2% reduced-fat milk
3 tablespoons melted butter
2 tablespoons honey
Cooking Spray

Preheat oven to 375 degrees.  Weigh or lightly spoon flour into a dry measuring cup; level with a knife.  Combine flour and next 5 ingredients (through salt) in a large bowl.  Combine egg substitute, milk, butter, and honey; stir with a whisk.  Make a well in the center of dry ingredients; add milk mixture.  Stir just until combined.  Spoon into a 9-inch baking pan coated with cooking spray.

Bake at 375 for 35 minutes or until wooden pick inserted in center comes out clean.  Cool in pan.  Cut into squares.

Yield:  9 servings (serving size:  1 square).

Calories 163, Fat 5.5 grams, Protein 5.3 grams, Carb 23,9 grams, Fiber 1.7 grams.

Chocolate-Kahlua Mousse Parfaits

These parfaits are great when you want to entertain, yet still want to stick to your healthy way of life.  It’s best not to make this an everyday treat because of the sugar in the graham crackers and whipped topping.  It makes a nice presentation to serve this dessert in wine glasses.  Great for the holidays for a light low calorie treat!!

½ cup plus 1 tablespoon very cold fat-free milk
¼ cup Kahlua or other coffee-flavored liqueur
1 envelope (1.5 ounces) sugar-free, low-fat chocolate mousse mix
1 tablespoon unsweetened cocoa powder
2 chocolate graham crackers, crushed into fine crumbs
1 cup thawed fat-free frozen whipped topping

In a large mixing bowl, combine the milk, Kahlua, mousse mix, and cocoa.  With an electric mixer fitted with beaters, whip on low speed until blended.  Slowly increase the mixer speed to high, whipping for 5 minutes, or until fluffy.

In each of 4 large wine glasses or glass dessert bowls, layer ¼ cup of the mousse, 2 teaspoons of crumbs, and 2 tablespoons of topping.  Repeat layering once more, using the remaining ingredients except for about 1/8 teaspoon of graham crackers crumbs.  Sprinkle the top of each serving with a few of the remaining graham cracker crumbs.   Refrigerate for at least 2 hours before serving.

Yield:  4 servings

Calories 145, Fat 3 grams, Protein 3 grams, Carbs 22 grams, Fiber 1 gram.