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.

Super Bowl Dips

These dips are so easy, low-fat and perfect for any casual gathering. Try them at your super bowl festivities. The bean dip tastes best served at room temperature.

Lime-Spiked Black Bean Dip

2 (15-ounce) cans black beans, rinsed and drained
1 cup grated carrot
½ cup fresh lime juice (about 2 limes)
¼ cup finely chopped green onions
¼ cup chopped fresh cilantro
1 teaspoon minced garlic
¼ teaspoon salt
1/8 teaspoon ground red pepper

Place beans in a food processor, and pulse until almost smooth. Combine the beans, carrot, and the remaining ingredients in a medium bowl, stirring until well blended. Let stand 30 minutes. Serve with low-fat baked tortilla chips. You can find them at Trader Joes). Yield: 5 cups (serving size: 2 tablespoons). 19 Calories, Fat 0.1 grams.

Mustard, Chive, And Yogurt Dip

2 (8 ounce) cartons plain low-fat yogurt
¼ cup Dijon mustard
2 tablespoons chopped fresh chives

Combine all ingredients, and stir well. Cover and chill. Serve with assorted raw vegetables.
Yield: 2 cups (serving size: 1 tablespoon). Calories 11, Fat 0.3 grams.

Spicy Bean Tostadas

When eating vegetarian, it’s important to have the right mix of ingredients to provide a balanced diet. Eating vegetarian will fill you up because beans and grains are high in fiber. Best of all, they’re filled with the right combination on flavors and, in most cases, are time savers.

6 (6-inch) flour tortillas
1/3 cup 1% low-fat cottage cheese
¼ teaspoon salt
2 tablespoons lemon juice
1 (15-ounce) can chickpeas
(garbanzo beans) drained
Vegetable cooking spray
¼ cup minced onion
1 garlic clove, minced
¼ cup chopped fresh parsley
1- tablespoon sesame seeds, toasted
2 cups thinly sliced cucumber
3 cups shredded fresh spinach
3 cups chopped tomato
6 tablespoons low-fat sour cream
1 tablespoon finely chopped green onions

Arrange tortillas in a single layer on a baking sheet. Bake at 350 degrees for 6 minutes on each side until crisp. Let cool on a wire rack.

Place cottage cheese and next 3 ingredients in a blender or food processor; process until smooth. Spoon mixture into a bowl; set aside.

Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot.

Add onion and garlic; sauté 2 minutes or until tender. Add the onion mixture, parsley, and sesame seeds to bean mixture; stir well.

Spread about ¼ cup bean mixture evenly over each tortilla; top with 1/3 cup cucumber, ½ cup spinach, ½ cup tomato, 1 tablespoon sour cream, and ½ teaspoon green onions.

Yield: 6 servings. Calories 250, Protein 11.2 g, Fat 6.7g (saturated 1.9g), Carb 38.5g, Fiber 5.4g.

Chunky Minestrone Soup

This recipe combined with beans is a good source of protein, which contains both insoluble and soluble fiber. Teamed with rice, beans provide complex carbohydrates, vitamins, and minerals, especially thiamine, vitamin B-6, folacin, iron, and potassium. Enjoy this healthy low-fat soup!

2 teaspoons olive oil
1-½ cups chopped onion
1 medium carrot, halved lengthwise and sliced
(about ¾ cup)
1 clove garlic, minced
½ cup long-grain rice,
uncooked
1 teaspoon dried Italian seasoning
2-½ cups water
2 (14 ½ -ounce) cans no-salt-added whole tomatoes, undrained and chopped
1 (10 ½ -ounce) can low-sodium chicken broth
1 medium zucchini, halved lengthwise and sliced (about 2 cups)
¼ teaspoon salt
¼ teaspoon pepper
1 (15 ½ –ounce) can cannellini beans, drained
1 (10-ounce) package frozen chopped spinach, thawed and drained
2/3 cup grated Parmesan cheese

Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, and garlic; sauté 3 minutes. Add rice and next 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add zucchini and next 4 ingredients; cook an additional 5 minutes. Ladle into individual soup bowls, and sprinkle with cheese.
Yield: 10 ½ cups (serving size: 1 ½ cups soup and 1 ½ tablespoons cheese).
Calories 200, Fat 4.4g (sat. 1.8), Protein 10.6g, Carb 32g, Fiber 4.8g.

Combine first 6 ingredients,
and stir well with a whisk. Combine strawberries and greens. Add vinegar mixture; toss to coat. Sprinkle with pine nuts. Yield: 4 servings (serving size: 2 cups salad and 1 teaspoon nuts). Calories 98, Fat 4.5 g (sat. 0.6), Protein 4.5g, Carb 14.3g, Fiber 3.5g.

Ham and Asparagus Risotto

A ham is one of those foods that always has leftovers. There’s got to be more to ham leftovers than ham sandwiches. And there is: A fillingly light fare as a soufflé, dip, soup, and risotto. After your next Easter ham try this excellent low-fat and healthy recipe!

1 cup (1-inch) sliced asparagus (about ½ pound)
1-cup water
½ cup dry white wine
1 (10-1/2 ounce can low-salt chicken broth
Vegetable cooking spray
1 cup chopped mushrooms
¼ cup sliced green onions
1 garlic clove, minced
1 cup uncooked Arborio or other short-grained rice
1-1/3 cups chopped Glazed Ham (about 6 ounces)
3 tablespoons minced fresh parsley
1 teaspoon chopped fresh thyme

Cook the asparagus in boiling water 3 minutes or until crisp-tender. Drain and set aside. Combine 1-cup water, the wine, and broth in a saucepan; bring to a simmer (do not boil). Keep warm over low heat.
Coat a medium saucepan with cooking spray; place over medium heat until hot. Add mushrooms, green onions, and garlic; sauté 2 minutes. Add rice; cook 1 minute, stirring constantly. Add ½ cup warm mixture and ham; cook 3 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Add asparagus during the last 4 minutes of cooking time. Remove from heat; stir in parsley and thyme. Serve immediately. Yield: 4 servings (serving size: 1 cup). Calories 287, Fat 3.3g(sat 1 g), Protein 13.5g, Carb 46.3g.

Curried Swordfish with Tropical Salsa

June is a great time for barbecuing, however the fish in this recipe may also be broiled. Fortunately living in California we have an abundance of fresh fish and a wide variety of fresh fruit. This recipe incorporates both entities. You can substitute this recipe with any of your favorite fish choices. I prefer the meatiness of the swordfish combined with the light tropical fruits.

1 cup diced peeled mango
2/3 cup diced peeled papaya
½ cup diced seeded peeled cucumber
½ cup diced seeded plum tomato
1/3 cup diced red bell pepper
1/3 cup chopped red onion
3 tablespoons chopped fresh cilantro
2-1/2 tablespoons finely chopped seeded jalapeno pepper
1-tablespoon fresh lemon juice
¼ teaspoon salt
4 (6-ounce) swordfish steaks (about 1 inch thick)
¼ cup fresh lemon juice
4 teaspoons curry powder
1-teaspoon cumin seeds
1-teaspoon fennel seeds
2 teaspoons vegetable oil
Vegetable cooking spray

Combine first 9 ingredients in a bowl; toss well. Cover salsa, and chill 3 hours.
Sprinkle salt evenly over fish, and place in a large shallow dish. Combine ¼ cup lemon juice and next 4 ingredients (lemon juice through oil); stir well. Pour juice mixture over fish; cover and marinate in refrigerator 2 hours.
Remove fish form marinade, reserving marinade. Place fish on grill coated with cooking spray, cook 4 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade. Serve fish with salsa. Yield: 4 servings (serving size: 1 swordfish steak and ¾ cup salsa). Calories 297, Protein 35.3g, Fat 10.1g, Carb 16.7g.

Cooking spray
4 cups red bell pepper strips
2 cups green bell pepper strips
2 cups vertically sliced onion
1-1/2 cups fat-free Italian herb pasta sauce (Trader Joes)
12 ounces hot turkey Italian sausage
12 ounces ground turkey breast
6 (2-ounce) whole-wheat hamburger buns
¾ cup (3 ounces) shredded sharp provolone cheese

Prepare grill or you can use the broiler. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add bell pepper and onion; sauté 10 minutes. Add pasta sauce, and cook 1 minute or until thoroughly heated. Keep warm. Remove casings from sausage. Combine sausage and turkey in a large bowl. Divide mixture into 6 equal portions, shaping each into a ½- inch-thick patty. Place patties on grill or broiler pan coated with cooking spray; cook 4 minutes on each side or until done. Place 1 patty on bottom half of each hamburger bun; top each patty with 2/3 cup bell pepper mixture, 2 tablespoons cheese, and top half of each hamburger bun.

Yield: 6 servings. Calories 428, Fat 13g, Protein 34.7g, Carb 42.1g, Fiber 5.6g.

P.F. Chang's Soothing Chicken Lettuce Wraps

This is the first recipe on my site from a restaurant, so they have to be good. If you enjoy lettuce wraps then you have to try this recipe from one of my favorite restaurants. They are excellent! You can make these as an appetizer or also as a main meal, whatever you prefer. This recipe is for one; multiply as needed. Enjoy!

Iceberg lettuce leaves “cups” (can substitute bibb or other leaf lettuce)
8 dried shiitake mushrooms
1 tsp cornstarch
2 teaspoon dry sherry
2 teaspoon water
salt and pepper
1- 1/2 pounds ground chicken
5 tablespoons oil
1- teaspoon fresh minced ginger
2 cloves garlic, minced
2 green onions, minced
2 small dried chilies, (optional)
1 (8 oz) can bamboo shoots, minced
1 (8 oz) can water chestnuts, minced
1 package cellophane Chinese rice noodles, prepared according to package

Cooking Sauce:
1- tablespoon hoisin sauce
1-tablespoon soy sauce
1- tablespoon dry sherry
2- tablespoons oyster sauce
2- tablespoons water
1- teaspoon sesame oil
1- teaspoon sugar
2-teaspoons cornstarch

Cover mushrooms with boiling water, let stand 30 minutes then drain. Cut and discard woody stems. Mince mushrooms. Set aside. Mix all ingredients for cooking sauce in bowl, and set aside. In medium bowl, combine cornstarch, sherry, water, soy sauce, salt, pepper, and chicken. Stir to coat chicken thoroughly. Stir in 1 tsp. oil and let sit 15 minutes to marinate.

Heat wok or large skillet over medium high heat. Add 3 tablespoons oil, add chicken and stir-fry for about 3-4 minutes. Set aside. Add 2 tablespoons oil to pan. Add ginger, garlic, chilies (if desired), and onion; stir fry about a minute. Add mushrooms, bamboo shoots and water chestnuts; stir fry an additional 2 minutes. Return chicken to pan. Add mixed cooking sauce to pan. Cook until thickened and hot. Break cooked cellophane noodles into small pieces, and cover bottom of serving dish. Then pour chicken mixture on top of noodles. Spoon into lettuce leaf and roll.

Servings: (recipe for one, multiply as needed)

(Cellophane noodles are not necessary they just add extra crunch. They are called bean thread or rice noodles. You would flash fry in oil. DO NOT put in water first as it directs on package, you may omit these if you want.)

Labor Day Macaroni Salad

Macaroni salad is one of those summertime staples that turn up at picnics, barbeques, and the corner deli. With a wide array of vegetables and little bits of ham and cheese, this salad is dressed a little more stylishly than usual. A blend of mayonnaise, sour cream, parsley, and spicy mustard coats the pasta and vegetables, finishing the dish and giving it the potential to stand out from similar salads. The best part is this remodeled version is less than half the fat and calories without telling the difference from the original recipe. Check it out and I know you will agree.

2/3-cup low-fat sour cream
1/3-cup light mayonnaise
2 tablespoons chopped fresh parsley
2 tablespoons sweet pickle relish
1-tablespoon spicy brown mustard
¼ teaspoon white pepper
4 cups cooked elbow macaroni (about 8 ounces uncooked pasta)
1 cup sliced green onions
1 cup frozen green peas, thawed
¾ cup (3 ounces) diced reduced-fat sharp cheddar cheese
½ cup diced carrot
½ cup diced green bell pepper
½ cup sliced celery
½ cup diced lean ham (about 2 ounces)

Combine first 6 ingredients in a large bowl; stir well. Add macaroni and remaining ingredients; toss well to coat. Cover and chill.

Yield 8 servings (serving size: 1 cup).
Calories 229. Fat 7.5 grams; Protein 9.9 grams; Carb 28.8 grams; Fiber 1.9 grams.

Pumpkin Mashed Potatoes

There are three basic types of pumpkin. The Milk or Cheese, Sugar, and the Big Tom or Connecticut Field. The pumpkins sold for Halloween don’t have as much flesh as the other varieties. They tend to have a bigger seed pocket and can be somewhat stringier than the Milk or Sugar.

Unlike most fruits (and believe it or not, pumpkin is a fruit- it’s part of the melon family), when you choose a pumpkin, look for a tough skin. Give it the fingernail test: If you can make a mark with gentle pressure from your nail, the pumpkin isn’t ready for cooking.

One final note: No matter how proud your children are of the pumpkin they chose for their jack-o’-lantern, don’t give in to the temptation to cook a carved pumpkin. The cut surface is an ideal breeding ground for bacteria.

3 cups cubed peeled fresh pumpkin (about 1 pound)
3 cups diced peeled yellow Finnish or baking potatoes (about 1 pound)
1 cup 1% low-fat milk
1 (10-1/2- ounce) cans
low-salt chicken broth
2 garlic cloves, sliced
1 bay leaf
½ cup low-fat sour cream
2 teaspoons lemon juice
¼ teaspoon salt
1/8- teaspoon white pepper
1/8- teaspoon ground nutmeg

Combine the first 6 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed, stirring occasionally. Remove pumpkin mixture from heat, and discard bay leaf.

Mash pumpkin mixture with a potato masher. Stir in sour cream and remaining ingredients.

Yield: 6 servings (serving size: 1 cup).
Calories 136, Fat 3.4 grams, Protein 4.4 grams, Carbs 23.4 grams, Fiber 1.8 grams.

Pumpkin Cheesecake

This holiday dessert presents the familiar irresistible spicy flavor of pumpkin pie without an excess of calories, cholesterol, and fat.  This pumpkin cheesecake will win over any  “nothing else will do but pumpkin pie” believer.  To lighten it up and not deter from the flavor and texture, a combination of nonfat ricotta cheese, light cream cheese, and beaten egg whites reduced the calories by half and produced a sought-after smooth texture.  The results speak for themselves:  the best-tasting and best-looking pumpkin cheesecake possible.

Vegetable cooking spray
1- cup nonfat ricotta cheese
2 (8-ounce) tubs light process cream cheese product
1-cup firmly packed brown sugar
3 tablespoons all-purpose flour
1-1/2 teaspoons ground cinnamon
½ teaspoon ground ginger
½ teaspoon ground nutmeg
¼ teaspoon ground gloves
2 eggs
1 (16 ounce) can mashed cooked pumpkin
4 egg whites
¼ teaspoon cream of tartar
¼ cup plus 3 tablespoons sugar, divided

Coat bottom of a 10-inch springform pan with cooking spray.  Wrap outside bottom and sides of pan with heavy-duty aluminum foil, set aside.  Position knife blade in food processor bowl; add the ricotta cheese and cream cheese, and process until smooth.  Add brown sugar and the next 6 ingredients; process until smooth.  Pour into a large bowl; stir in pumpkin, and set aside.

Beat 4 egg whites (at room temperature) and cream of tartar at high speed of an electric mixer until foamy.  Gradually add ¼ cup sugar, 1 tablespoon at a time, beating until stiff peaks form.  Gently stir one-fourth of egg white mixture into pumpkin mixture.  Gently fold in remaining egg white mixture.

Pour into prepared pan; place in a large, shallow pan.  Add hot water to larger pan to a depth of 1 inch.  Bake at 300 degrees for 50 minutes.  Remove from oven; let cool in water bath for 1 hour.  Remove springform pan from water; remove foil from pan.  Cover and chill at least 8 hours.

Place 3 tablespoons sugar in a small saucepan over medium-high heat.  Caramelize by stirring often until sugar melts and is golden (about 5 minutes).  Rapidly spread mixture onto a baking sheet coated with cooking spray.  Cool completely.

Break mixture into small pieces.  Position knife blade in processor bowl; add crystallized sugar.  Pulse 6 times.  Sprinkle over cheesecake. 

Yield: 12 servings (serving size:  1 wedge).  Calories 233, Protein 9.4 grams, Fat 7.5 grams, Carb 33.7 grams, Cholesterol 59mg.

Holiday Treats 

The heartfelt spirit that inspires us to bake these delicious treats during the holiday, also leads us to share them.  With more people trying to cut back on calories these days, why not share better-for-you, low-fat cookies and brownies.  They will be as tempting and delectable as ever, so you can be sure that no one will have an inkling that these treats are light (unless, of course, you tell them).

Fudgy Cream Cheese Brownies
¾ cup sugar
6 tablespoons reduced-calorie stick margarine, softened
1 large egg
1 large egg white
½ cup all-purpose flour
¼ cup unsweetened cocoa
1- tablespoon vanilla extract
Cooking spray
1 (8-ounce) block fat-free cream cheese, softened
¼ cup sugar
1 large egg white

Preheat oven to 350 degrees.  Cream ¾ cup sugar and margarine at medium speed of a mixer until light and fluffy.  Add egg and 1 egg white; beat well.
Add flour and cocoa to creamed mixture; beat well.  Add vanilla; beat well.  Pour into a 9-inch square-baking pan coated with cooking spray; set aside.
Beat cream cheese and ¼ cup sugar at high speed of a mixer until smooth.  Add 1 egg white; beat well.  Pour cream cheese mixture over chocolate mixture; swirl together using a tip of a knife to marble.

Bake at 350 for 30 minutes or until done.  Cool completely on a wire rack.  Yield:  16 servings (serving size:  1 brownie).  Calories 113, Fat 3.3 grams, Protein 3.6 grams, Carb 16.8 grams, Cholesterol 16mg.

Brown Sugar Crinkles
1 ½ -cups firmly packed brown sugar
½ cup margarine, softened
1 ½ - teaspoons ground cinnamon
1- teaspoon ground ginger
½ teaspoon ground nutmeg
1 ½ teaspoons vanilla extract
1 egg
1 egg white
2 ¾ -cups all-purpose flour
¾ teaspoon baking soda
3 tablespoons sugar
Vegetable cooking spray

Combine first 8 ingredients in a large bowl; beat at medium speed of an electric mixer until well blended.  Combine flour and soda; gradually add to egg mixture, stirring well.  Gently press mixture into a ball; wrap in heavy-duty plastic wrap, and freeze 30 minutes or until firm.

Divide dough in half; cover and refrigerate half of the dough.  Shape remaining half of dough into 24 (1-inch) balls; roll balls in sugar, coating well.  Place 2 inches apart on cookie sheets coated with cooking spray.  Bake at 350 degrees for 12 minutes.  Cool on wire racks.  Repeat the procedure with remaining dough.  Yield:  4 dozen (serving size: 1 cookie).  Calories 73, Fat 2.1 grams, Protein 0.9 grams, Carbs 12.6 grams, Cholesterol 4 mg.