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 Chicken Noodle Soup

What a great comfort food and perfect for those cool winter days!  This recipe is an easy 20 minute entrée that has that hearty, down home taste that is hot and fresh in no time.  Heat the broth in the microwave to jump start the cooking.  Though I used fusilli in this recipe you can also make this soup with wide egg noodles, rotini, or even orzo. 

2 cups water
1 (32-ounce) carton fat-free, less sodium chicken broth
1 tablespoon olive oil
½ cup prechopped onion
½ cup prechopped celery
½ teaspoon salt
½ teaspoon freshly ground black pepper
1 medium carrot, chopped
6 ounces fusilli pasta
2-1/2  cups shredded skinless, boneless rotisserie chicken breast
2 tablespoons chopped fresh flat-leaf pasta

Combine 2 cups water and chicken broth in a microwave-safe dish, and microwave at high for 5 minutes. 

While broth mixture heats, heat a large saucepan over medium-high heat.  Add oil to pan; swirl to coat.  Add onion, celery, salt, pepper, and carrot; sauté 3 minutes or until almost tender, stirring frequently. 

Add hot broth mixture and pasta; bring to a boil.  Cook 7 minutes or until pasta is almost al dente.  Stir in chicken; cook 1 minute or until thoroughly heated.  Stir in parsley. 

Yield:  6 servings (serving size:  about 1 cup).

Calories 237, Fat 4.8 grams, Protein 22.9 grams, Carb 23.9 grams Fiber 1.7 grams, Iron 1.8mg. 

Tuna Panini

Try this delicious easy recipe that’s finished in minutes.  Start with a can of albacore tuna and serve this hearty sandwich with fresh fruit or a tossed green salad.  You also get healthier omega-3 fatty acids from drained tuna packed in water instead of oil. 

3 tablespoons finely chopped red onion
3 tablespoons organic canola mayonnaise
1 teaspoon grated lemon rind
¼ teaspoon fennel seeds, crushed
¼ teaspoon freshly ground black pepper
3 slices center-cut bacon, cooked and crumbled
2 (5-ounce) cans albacore tuna in water, drained and flaked
8 slices sourdough bread
4 (½ -ounce) slices provolone cheese
Cooking spray

Combine first 7 ingredients in a medium bowl, stirring well to coat.  Place 4 bread slices on a flat surface; top each bread slice with one cheese slice.  Divide tuna mixture evenly among bread slices; top each serving with 1 remaining bread slice.

Heat a large skillet over medium heat.  Lightly coat sandwiches with cooking spray.  Place sandwiches in pan; top with another heavy skillet.  Cook 3 minutes on each side or until lightly browned (leave skillet on sandwiches as they cook). 

Yield:  4 servings (serving size 1 sandwich). 

Calories 405, Fat 17.7 grams, Protein 28.3 grams, Carb 33.3 grams, Iron 3.6 mg.

Black-Eyed Pea Salad

Try this quick healthy vegetarian salad for a change of pace for your next get together or potluck party.  Organic tomatoes bring out the best flavor to this dish, but you can substitute canned diced tomatoes.

½ teaspoon fine sea salt
1 garlic clove, minced
¼ cup rice wine vinegar
2 tablespoons roasted garlic extra-virgin olive oil
1 teaspoon ground cumin
3 cups chopped peeled tomato (about 2 large)
½ cup finely chopped onion
2 tablespoons chopped fresh cilantro
1 (15-ounce) can black-eyed peas, rinsed and drained
1 jalapeno pepper, seeded and minced
1 (6-ounce) bag baked pita chips

Combine salt and garlic in a medium bowl; mash with a fork until a paste consistency.  Add vinegar, oil, and cumin, stirring with a whisk.  Add tomato and next 4 ingredients (through pepper); toss well.  Serve with pita chips. 

Yield:  6 servings (serving size:  about ¾ cup salad and 1 ounce chips).

Calories 228, Fat 10.1 grams (mostly poly and mono), Protein 5.5 grams, Carb 30.6 grams, Fiber 4.6 grams.

Halibut with Citrus-Fennel Relish

This low calorie dish takes advantage of fresh produce as well as halibut, which is in season this time of year.  You can use all orange or combination of orange and grapefruit.  Blood oranges also make a good choice.

4 (6-ounce) halibut fillets
¾ teaspoon salt, divided
¾ teaspoon freshly ground black pepper, divided
2 tablespoons extra-virgin olive oil, divided
1-1/4 cups shaved fennel bulb, about ½ bulb)
1-1/4 cups coarsely chopped orange sections (about 2 oranges)
1 tablespoon chopped fennel fronds

Sprinkle fish with ½ teaspoon salt and ½ teaspoon pepper.  Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.  Add fish to pan; cook 4 minutes on each side or until fish flakes easily with a fork or until desired degree of doneness.

Combine fennel, orange, fennel frond, remaining 1 tablespoon oil, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper; toss gently.  Serve with fish.

Yield:  4 servings (serving size:  about 1 fillet and about ½ cup fennel mixture). 

Calories 295, Fat 11 grams (mostly mono and poly), Protein 36.3 grams, Carb 12.9 grams, Fiber 4.5 grams. 

Salmon with Maple-Lemon Glaze

This recipe is fast as well as fresh!  Common pantry ingredients create a sweet-tangy glaze for the salmon fillets.  It is also great with pork tenderloin, or skinless, boneless chicken.  Finish the fish under the broiler to caramelize the glaze into a tasty browned crust.

2 tablespoons fresh lemon juice
2 tablespoon maple syrup
1 tablespoon cider vinegar
1 tablespoon canola oil
4 (6-ounce) skinless salmon fillets
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Cooking spray

Preheat broiler.  Combine first 4 ingredients in a large zip-top plastic bag.  Add fish to bag; seal.  Refrigerate 10 minutes, turning bag once.

Remove fish from bag, reserving marinade.  Place marinade in a microwave-safe bowl.  Microwave at high 1 minute.

Heat a large ovenproof nonstick skillet over medium-high heat.  Sprinkle fish evenly with salt and pepper.  Coat pan with cooking spray.  Add fish to pan; cook 3 minutes.  Turn fish over.
Brush marinade evenly over fish.  Broil 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

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

Calories 287, Fat 14 grams (mostly mono and poly), Protein 31 grams, Carb 7.5 grams.

Chipotle Peanut Brittle

This smoky-sweet brittle is a great snack.  You can substitute pecans or almonds if you desire.  Technically a legume, peanuts offer many of the nutrients found in tree nuts:  protein, monounsaturated fats, fiber, and some vitamin E.

Cooking spray
1 cup sugar
1 cup light-colored corn syrup
1 tablespoon butter
1 (11.5-ounce) container salted, dry-roasted peanuts
1-1/2 teaspoons baking soda
1 teaspoon chipotle chile powder

Line a large baking sheet with parchment paper; coat paper with cooking spray.

Combine sugar, corn syrup, and butter in a large, heavy saucepan over medium heat.  Cook 18 minutes or until a candy thermometer registers 275 degrees, stirring frequently.  Add peanuts; cook 3 minutes or until a candy thermometer registers 295, stirring constantly.  Remove from heat; stir in baking soda and chile powder.  (The baking soda will cause the mixture to bubble and become opaque.)

Quickly pour mixture onto prepared pan; cover with a sheet of parchment paper.  Using a rolling pin, quickly roll mixture to an even thickness.  Discard top parchment sheet.  Cool mixture completely; break into pieces.  Store in an airtight container. 

Yield:  28 servings (serving size: 1 ounce).

Calories 133, Fat 6.2 grams, Protein 2.8 grams, Carbs 18.7, Fiber 1 gram.  

Mango Shrimp Kebabs

This recipe is quick and easy and perfect for the summer barbeque.  These fresh flavored skewers are also a great option for when you are entertaining.  They are low in calories and fat and high in protein and fiber.

1-1/2 pounds large peeled and deveined shrimp
2 large red bell peppers, cut into 1-inch pieces
2 mangos, peeled and cut into 1-inch cubes
1 small red onion, cut into 1-inch pieces
2 limes, cut into wedges
1/8 teaspoon freshly ground black pepper 
½ teaspoon salt
8 (12-inch) skewers
Cooking spray

Prepare grill to medium-high heat.  Sprinkle shrimp evenly with ½ teaspoon salt and 1/8 teaspoon freshly ground black pepper.  Thread shrimp, bell pepper pieces, mango cubes, and onion pieces alternately onto each of 8 (12-inch) skewers. 

Place skewers on a grill rack coated with cooking spray; grill 2 minutes on each side or until shrimp are done.  Squeeze juice from lime wedges over kebabs. 

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

Calories 277, Fat 3.3 grams, Protein 35.8 grams, Carbs 27.1 grams, Fiber 4.2 grams.

Banana Breakfast Smoothie

In just two minutes, breakfast is served!  This quick and easy smoothie recipe is also loaded with protein.  For an extra protein boost you can also add your own protein powder but don’t forget to add in the extra calories.  Prepare this and take along a handful of granola for a quick breakfast on the go.  Adding the yogurt at the very end adds a creamy texture to the smoothie.

½ cup 1% low-fat milk
½ cup crushed ice
1 tablespoon honey
1/8 teaspoon ground nutmeg
1 frozen sliced ripe large banana
1 cup plain Greek 2% yogurt

Combine first 5 ingredients in a blender; process 2 minutes or until smooth.  Add yogurt; process just until blended.  Serve immediately.

Yield:  2 servings (serving size:  1 cup).

Calories 212, Fat 3.6 grams, Protein 14.2 grams, Carbs 34.2 grams, Fiber 2 grams.

Herbed Ricotta Tart

Eggs are a good protein source and also a versatile ingredient in meatless meals.  Serve this with a mixed green salad.

1 (11-ounce) can refrigerated pizza crust dough
Cooking spray
2 cups thinly sliced green onions
1-1/3 cups part-skim ricotta cheese
½ cup thinly sliced fresh chives
2 tablespoons minced fresh dill
½ teaspoon salt
½ teaspoon freshly ground black pepper
2 large eggs, lightly beaten
1 large egg white, lightly beaten
2 tablespoons finely grated fresh Parmigiano-Reggiano cheese

Preheat oven to 375 degrees.  Unroll dough, and press into bottom and up sides of a 9-inch round removable-bottom tart pan coated with cooking spray.

Heat a medium nonstick skillet over medium heat.  Coat pan with cooking spray.  Add thinly sliced green onions to pan; cook 5 minutes, stirring occasionally.  Combine cooked green onions, ricotta cheese, sliced fresh chives, minced fresh dill, salt, freshly ground black pepper, eggs, and egg white. 

Pour onion mixture into prepared crust; sprinkle mixture with Parmigiano-Reggiano.  Bake at 375 degrees for 35 minutes or until center is set.  Let stand 5 minutes.  Cut into 6 wedges.

Yield:  6 servings (serving size:  1 wedge).

Calories 259, Fat 8.4 grams, Protein 14.9 grams, Carbs 30.4 grams, Fiber 1.7 grams.

Mediterranean Stuffed Chicken Breasts

This low calorie easy recipe is great for a weeknight entrée but elegant enough for entertaining.

1 large red bell pepper
¼ cup (1 ounce) crumbled feta cheese
2 tablespoons finely chopped pitted kalamata olives
1 tablespoon minced fresh basil
8 (6-ounce) skinless, boneless chicken breasts
¼ teaspoon salt
¼ teaspoon black pepper
Cooking spray

Preheat broiler.  Cut bell pepper in half lengthwise; discard seeds and membranes.  Place pepper halves, skin sides up, on a foil lined baking sheet; flatten with hand.  Broil 15 minutes or until blackened.  Place in a zip-top plastic bag; seal.  Let stand 15 minutes.  Peel and finely chop. 

Prepare grill to medium-high heat.  Combine bell pepper, cheese, olives, and basil.  Cut a horizontal slit through thickest portion of each chicken breast to form a pocket.  Stuff 2 tablespoons bell pepper mixture into each pocket; close opening with a wooden pick.  Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon black pepper.

Place chicken on a grill rack coated with cooking spray.  Grill 6 minutes on each side or until done.  Remove from grill; cover loosely with foil, and let stand 10 minutes. 

Yield:  8 servings (serving size:  1 stuffed chicken breast half).

Calories 210, Fat 5.9 grams, Protein 35.2 grams, Carbs 1.8 grams, Fiber 0.5 grams. 

Rosemary Mashed Sweet Potatoes with Shallots

Try this recipe for your next Thanksgiving side dish. You don’t need butter and cream to make wonderfully creamy mashed potatoes.  Using heart healthy olive oil adds flavor and silkiness without the saturated fat. 

2 tablespoons plus 2 teaspoons extra virgin olive oil, divided
¾ cup thinly sliced shallots (about 2 large)
2 teaspoons brown sugar
2 pounds sweet potatoes, peeled and diced
1 tablespoon finely chopped fresh rosemary
½ teaspoon coarse sea salt
¼ teaspoon black pepper

Heat 2 tablespoons oil in a medium skillet over low heat.  Add shallots to pan, and cook for 5 minutes, stirring occasionally.  Sprinkle with sugar; cook 20 minutes or until shallots are golden, stirring occasionally.

Place potatoes in a medium sauce pan; cover with water.  Bring to a boil; cook 8 minutes or until tender.  Drain.  Place potatoes in a large bowl; beat with a mixer at medium speed until smooth.  Add rosemary, salt, pepper, beat until blended.  Spoon into a bowl; top with shallots, and drizzle with remaining 2 teaspoons oil. 

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

Calories 202, Fat 6.3 grams, Protein 2.9 grams, Carbs 34.9 grams, Fiber 4.8 grams.

Spicy Maple-Cashew Popcorn

Try this easy popcorn recipe at the holidays while watching old movies with the family or a snack while entertaining.  For more of a kid-friendly version, omit the ground red pepper.  Store in an airtight container for up to two days.

1 tablespoon canola oil
¼ cup unpopped popcorn kernels (about 6 cups popped)
¼ cup dry roasted cashews
1/3 cup sugar
1/3 cup maple syrup
1 tablespoon butter
½ teaspoon salt
¼ teaspoon ground red pepper

Heat canola oil in a medium heavy saucepan over medium-high heat.  While saucepan heats, line a jelly-roll pan with parchment paper; set prepared pan aside.  Add popcorn to oil in saucepan; cover and cook 2 minutes or until kernels begin to pop, shaking pan frequently.  Continue cooking 2 minutes, shaking pan constantly.  When popping slows down, remove pan from heat.  Let stand 1 minute or until all popping stops.  Stir in cashews.

Combine sugar and remaining ingredients in a small saucepan; bring to a boil.  Cook 1 minute, stirring constantly.  Remove from heat; cool 1 minute.

Pour hot syrup mixture over popcorn mixture; toss well to coat.  Immediately spread popcorn mixture out onto prepared jelly-roll pan.  Cool 3 minutes.

Yield:  6 servings (serving size:  1 cup).

Calories 188, Fat 7.3 grams, Protein 1.7grams, Crabs 30.5 grams, Fiber 1.4 grams.