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.

Southwestern Chicken Soup

Cooking spray
1 cup chopped onion
3 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
¼ cup uncooked white rice
1 teaspoon ground cumin
1 16-ounce can Great Northern beans, rinsed and drained
3 cups chopped skinless, boneless (rotisserie) chicken breast
½ cup coarsely chopped fresh cilantro
½ teaspoon black pepper
¼ teaspoon salt
1 cup chopped seeded tomato
¾ cup diced peeled avocado (about 1 medium)
1 tablespoon fresh lime juice
6 lime wedges

Heat a large sauté pan over medium-high heat.  Coat pan with cooking spray.  Add onion and garlic, and sauté 3 minutes.  Add broth, rice, cumin, and beans; bring to a boil.  Reduce heat; simmer 15 minutes.  Stir in chicken, cilantro, pepper, and salt; simmer 5 minutes or until chicken is thoroughly heated. Remove from heat, and stir in tomato, avocado, and juice.  Serve with lime wedges.

Yield:  6 servings (serving size:  1- 2/3 cups soup and 1 lime wedge).  Calories 274, Fat 7.7 grams, Protein 28.4 grams, Carb 23.1 grams, Fiber 6 grams.  

Apple Brown Betty

This recipe calls for day-old Italian or French bread, but you can use any type of hearty, rustic bread with a large crumb -- ciabatta or sourdough, for example. Avoid using soft white or sweet enriched breads, which aren’t substantial enough to hold up in this dish.  In this variation of the great dessert, two types of apples are used so it’s not too sweet or tart. Make this for a nice surprise for your Valentine sweetheart!

2 cups sliced peeled Granny Smith apple (about ¾ pound)
2 cups sliced peeled Rome apple  (about ¾ pound)
1 tablespoon fresh lemon juice
¼ cup granulated sugar
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ cup 1% low-fat milk
1 tablespoon molasses                         
1 teaspoon vanilla extract
2 ounces day-old Italian or French bread, torn into ½ inch pieces
Cooking spray
½ cup all-purpose flour
¼ cup packed brown sugar
¼ cup chilled butter, cut into small pieces

Preheat oven to 350 degrees.  Combine first three ingredients in a large bowl.  Sprinkle apple mixture with granulated sugar, cinnamon, add nutmeg, toss well.  Combine milk, molasses, and vanilla in a medium bowl.  Add bread to milk mixture; toss to combine.  Add bread mixture to apple mixture; toss to combine.  Spoon bread mixture into an 8-inch square baking dish coated with cooking spray.  Lightly spoon flour into a dry measuring cup; level with a knife.  Combine flour and brown sugar; cut in chilled butter using a pastry blender or 2 knives until mixture resembles small pebbles.  Sprinkle brown sugar mixture over apple mixture.  Bake at 350 degrees for 40 minutes or until golden or bubbly.  Serve warm.

Yield:  6 servings.  Calories 256, Fat 8.4 grams, Protein 2.4 grams, Carb 44.1 grams and Fiber 2 grams.

Stir-fried Chicken and Vegetables with Rice

Chicken breasts are not only a reliable staple in most households but you can do almost anything you can think of – as good stir-fried, sautéed, smoked, baked, barbequed, stuffed or even added to simmering sauces.  You name it!  This recipe is quick, healthy and easy to prepare.  Enjoy!

2 tablespoons brown sugar
2 tablespoons chunky peanut butter
2 tablespoons white vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon Chile paste with garlic
¼ teaspoon salt
1 tablespoon dark sesame oil, divided
½ cup (1-inch) sliced green onions
2 teaspoons grated peeled fresh ginger
4 garlic cloves, minced
1 pound skinned, boned chicken breast, cut into ¼ - inch-wide strips
4 cups thinly sliced bok choy (about 1 bunch)
1 cup thinly sliced red bell pepper
1 (8-ounce) can sliced water chestnuts, drained
2 cups hot cooked rice (can substitute brown rice)
2 tablespoons chopped unsalted dry-roasted peanuts

Combine first 6 ingredients in a bowl, stirring with a whisk.  Set aside.
Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat.  Add onions, ginger, and garlic; stir-fry 2 minutes.  Add chicken; stir-fry 5 minutes.  Remove chicken mixture from pan.  Add 1-teaspoon oil to pan.  Add bok choy, bell pepper, and water chestnuts; stir-fry 3 minutes.  Add chicken mixture and peanut butter mixture to pan; stir-fry 2 minutes.  Serve over rice; sprinkle with peanuts. 
Yield: 4 servings (serving size:  1-/1/2 cups stir-fry, ½ cup rice, and 1-1/2 teaspoons peanuts).  Calories 406, Protein 34.1 grams, Carb 42 grams, Fat 11.5 grams (mostly mono and poly unsaturated fats), Fiber 2.7 grams.

Honey-Marsala Glazed Easter Ham
with Apple-glazed Carrots and Bacon

1 (10- pound) 33% - less-sodium smoked, fully cooked ham half
1-teaspoon ground allspice
Cooking spray
24 whole cloves
¼ cup honey
1 cup sweet Marsala wine, divided

Preheat oven to 275 degrees.  Trim rind and excess fat from ham, leaving a 1/8- inch thick layer of fat.  Score sides and top of ham in a diamond pattern; sprinkle allspice over ham.  Place ham on a broiler pan coated with cooking spray.  Press cloves into ham; drizzle with honey.  Bake at 275 for 30 minutes.  Pour ½ cup Marsala over ham.  Bake 30 minutes; baste with ½ Marsala.  Bake an additional 1 hour and 10 minutes or until ham is thoroughly heated.  Place ham on a platter; cover with foil.  Let stand 15 minutes.  Yield:  32 servings (serving size:  3 ounces).
Calories 169, Protein 13 grams, Carb 4.3 grams, Fat 11 grams.

Apple-glazed Carrots and Bacon

2 bacon slices
1 cup chopped onion
2 (16-ounce) packages baby carrots
1 ½ cups apple cider
¼ cup packed brown sugar
¼ teaspoon ground red pepper
2 tablespoons chopped chives

Cook bacon slices in a small skillet over medium heat until crisp.  Remove bacon from skillet, and crumble.  Add onion to bacon drippings in skillet, sauté 3 minutes.  Add carrots, cider, sugar, and pepper, bring to a boil.  Cook mixture 10 minutes over medium heat or until carrots are tender.  Do not drain.  Place carrot mixture in a large serving bowl.  Sprinkle with the reserved bacon and chives.  Yield:  8 servings (serving size:  ¾ cup).
Calories 115, Protein 2.1 grams, Carb 26 grams, Fat 1.2 grams, Fiber 4.2 grams.

Banana Pudding

This recipe is a traditional banana pudding, however in this era of health-conscious eating, this is a lightened version.  This banana pudding not only keeps the dessert’s cool, sweet taste, but also cuts the fat by two-thirds, to less than 3 grams of fat per serving.  How it was done?   The number of egg yolks was reduced from four to two, and used reduced-fat vanilla wafers and fat-free condensed milk.  You’ll never guess that this isn’t the heavy version.  Try it for the Memorial Day holiday potluck and you will be the hit of the get together!

1/3 - cup all-purpose flour
Dash of salt
2-1/2 cups 1% low-fat milk
1 (14 ounce) can fat-free sweetened condensed milk
2 large egg yolks
2 teaspoons vanilla extract
3 cups sliced ripe banana, divided
45 reduced-fat vanilla wafers, divided
4 large egg whites (at room temperature)
¼ cup sugar

Preheat oven to 325 degrees.  Combine flour and salt in a medium saucepan.  Gradually add milks and yolks; stir well.  Cook over medium heat 8 minutes or until thick, stirring constantly.  Remove from heat; stir in vanilla.
Arrange 1 cup banana slices in bottom of a 2-quart baking dish.  Spoon one-third of pudding mixture over banana.  Arrange 15 wafers on top of pudding.  Repeat layers twice, arranging the last 15 wafers around edge of dish.  Push cookies into pudding. 

Beat egg whites at high speed of a mixer until foamy.  Gradually add sugar, 1 tablespoon at a time, beating until stiff peaks form.  Spread meringue evenly over pudding, sealing to edge of dish.  Bake at 325 degrees for 25 minutes or until golden.  Yield:  10 servings (serving size: ¾ cup). 

Note: Banana pudding may be a bit soupy when you first remove it from the oven.  Let cool at least 30 minutes before serving.

Calories 359, Fat 2.9 grams, Protein 7.9 grams, Carbs 49.5 grams.

Key Points:  Use bananas that are ripe but firm; they will be sweeter and will have more flavor.  Egg whites will more than triple in volume when they are at room temperature.  Separate right out of the refrigerator first, then set the egg whites aside for about 30 minutes.  Use a copper, stainless steel, or glass bowl.  Plastic won’t produce fluffy whites.  Stiff meringue peaks will look shiny and glossy and stand straight up without curling over.

Pork Chops with Mango-Tequila Salsa

Now that summer is underway and before you find your tequila bottle running on empty, try adding a splash or two to this healthy dish.  You can use any grade of tequila, the colorless or the aged-in oak gold, to add a little south-of-the-border flair.  Add this Mexican specialty to create a fiesta for your palate!

2 tablespoons tequila
2 tablespoons jalapeno pepper jelly, melted
2 tablespoons fresh limejuice
¼ teaspoon salt
1/8-teaspoon pepper
4 (4-ounce) lean, boned center-cut loin pork chops (about ½ inch thick)
Cooking spray
Mango-Tequila Salsa

Combine first 6 ingredients in a large zip-top plastic bag.  Seal bag; marinate in refrigerator 8 hours, turning bag occasionally.  Remove pork from bag, reserving marinade.

Prepare grill or broiler.  Place pork on grill rack or broiler pan coated with cooking spray, cook 7 minutes on each side or until pork is done, basting occasionally with reserved marinade.  Serve with Mango-Tequila Salsa.

Yield:  4 servings (serving size:  1 pork chop and ½ cup salsa). 

Calories 341, Fat 11.7 grams, Protein 25.1 grams, Carb 23.8 grams.

Mango-Tequila Salsa:

2 cups diced peeled mango
2/3 cup finely chopped red bell pepper
3 tablespoons tequila
2 tablespoons orange juice
1 tablespoon minced seeded jalapeno pepper
2 teaspoons chopped fresh mint
¼ teaspoon salt

Combine all ingredients in a small bowl; stir well.  Cover and chill. 

Yield:  2 cups (serving size:  ½ cup).

Calories 90, Fat 0.3 grams, Protein 0.7 grams, Carb 16.4, Fiber 1.7 grams.

Mango Rice Salad with Grilled Shrimp

Summer is here and this recipe is great for the grilling season.  This dish uses sweet mangos with curry-marinated shrimp and crunchy vegetables.  This recipe is so versatile you can customize it to suit your preferences.  Try chicken in place of shrimp, or omit the shrimp and serve the salad cold or at room temperature as a side dish.  For additional flavor you can use jasmine or basmati rice.  Use your imagination to this wonderful dish. It is nice and light and perfect for the summer!

1 tablespoon minced fresh garlic
1 tablespoon minced peeled fresh ginger
1-tablespoon low-sodium soy sauce
4 teaspoons curry powder
1/8 teaspoon ground red pepper
1/8-teaspoon ground cumin
1 ½ pounds medium shrimp, peeled and deveined (about 36 shrimp)
2 cups water
2/3-cup light coconut milk
1 ¼ cups uncooked long-grain rice
¾ cup shredded carrot
2 cups diced peeled mango (about 2 mangoes)
1 ½ cups diced red bell pepper
½ cup sliced green onions
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
2 tablespoons fresh lime juice
½ teaspoon salt
Cooking spray
Cilantro sprigs (optional)

Combine first 6 ingredients in a medium bowl.  Add shrimp; toss to coat.  Cover and chill 1 hour.  Bring water and coconut milk to a boil in a medium saucepan; add rice.  Cover, reduce heat, and simmer 15 minutes or until the liquid is absorbed.  Add carrot and next 7 ingredients (through salt); toss gently to combine.

Prepare grill or grill pan to medium-high heat.  Thread 3 shrimp onto each of 12 (6-inch) skewers.  Place skewers on grill rack or grill pan coated with cooking spray; grill 3 minutes on each side or until shrimp are done.  Serve skewers over salad.  Garnish with cilantro sprigs, if desired.

Yield:  6 servings (serving size:  2 skewers and 1 cup salad).

Calories 342, Fat 4.1grams, Protein 27.4 grams, Carb 48.9 grams, Fiber 2.9 grams.

Roasted Fresh Corn, Poblano, and Cheddar Pizza

You can use refrigerated dough from a can (grocery store), or Trader Joes has fresh dough (several varieties) in the refrigerator section of the store.  Refrigerated dough tends to shrink when removed from the can.  Let the dough rest a few minutes before you start to work with it so it will be more pliable.  If you use the Trader Joes dough, let it get to room temperature before forming pizza.  Enjoy this different, simple, tasty low-calorie version, great for summer entertaining!

2 poblano chiles
Cooking spray
2 cups fresh corn kernels (about 4 ears)
½ cup chopped green onions
1 garlic clove, minced
½ cup 1% low-fat milk
2 large egg whites
1 large egg
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 cup (4 ounces) shredded sharp cheddar cheese
1 (13.8-ounce) can refrigerated pizza dough crust or fresh dough (Trader Joes)
2 tablespoons fat-free sour cream
2 tablespoons chopped fresh cilantro

Preheat broiler.  Place poblano chiles on a foil-lined baking sheet; broil 10 minutes or until blackened and charred, turning occasionally.  Place in a heavy-duty zip-top plastic bag; seal.  Let stand 10 minutes.  Peel and discard skins, seeds, and stems.  Chop peppers. 

Lower oven temperature to 425 degrees.  Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add corn, green onions, and garlic; sauté 2 minutes or until lightly browned.  Stir in milk; cook over medium heat 2 minutes or until liquid almost evaporates.  Cool slightly.  Place egg whites, egg, salt, and black pepper in a bowl; stir with a whisk.  Stir in poblano peppers, corn mixture, and cheese. 

Line a baking sheet with parchment paper.  Unroll dough onto parchment paper; pat dough to form a 13-x 8- inch rectangle.  Spread corn mixture over dough, leaving a 1-inch border.  Fold 1 inch of dough over corn mixture.  Bake at 425 degrees for 12 minutes or until set.  Serve with sour cream; sprinkle with cilantro. 

Yield:  6 servings (serving size:  1 pizza piece, 1 teaspoon sour cream, and 1 teaspoon cilantro). 

Calories 331, Fat 10.3 grams, Protein 15.8 grams, Carb 44.5 grams, Fiber 1.6 grams.

Antipasto Plate

This is a great appetiser plate to enjoy for the Labor Day holiday or any holiday thereafter!  A creamy red bell pepper dip and a sweet-savory caponata spread are paired with thinly sliced prosciutto from the deli and crackers for an easy antipasto plate.  Add fresh fruit, olives of your choice, and an assortment of crackers.  The dip and the spread can be made and refrigerated up to a day in advance; serve them chilled or at room temperature.

Dip:
2 tablespoons golden raisins
2 tablespoons balsamic vinegar
3 tablespoons part-skim ricotta cheese
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil
2 tablespoons 1/3-less-fat cream cheese
¾ teaspoon honey
1/8- teaspoon salt
1 (5-1/2 ounce) bottle roasted red peppers, rinsed and drained
Spread:
4 plum tomatoes, quartered and seeded
2 garlic gloves
1 medium eggplant (about 1 pound), cubed
½ medium onion, peeled and cut into 4 wedges
1- teaspoon olive oil
1/8- teaspoon salt
2 tablespoons chopped fresh basil
2 tablespoons balsamic vinegar
¼ teaspoon anchovy paste
Remaining Ingredients:
16 water crackers (or additional crackers of your choice)
2 ounces very thin slices prosciutto

To prepare dip, combine raisins and 2 tablespoons vinegar in a microwave-safe bowl.  Microwave at HIGH 45 seconds.  Let stand 10 minutes; drain.  Place raisins, ricotta, and next 6 ingredients (through bell peppers) in a food processor; pulse until well combined.  Preheat oven to 450 degrees.
To prepare spread, combine tomatoes, garlic, eggplant, and onion on a foil-lined jelly-roll pan; toss gently to combine.  Drizzle with oil; sprinkle with 1/8-teaspoon salt.  Toss to coat.  Arrange vegetables in a single layer on pan.  Bake at 450 degrees for 20 minutes or until vegetables are lightly blistered and eggplant is tender, stirring after 10 minutes.  Cool slightly.  Place vegetable mixture, 2 tablespoons basil, 2 tablespoons vinegar, and anchovy paste in a food processor; pulse until combined.  Serve dip and spread with crackers and prosciutto slices.  Yield:  4 servings (serving size:  3 tablespoons dip, 3 tablespoons spread, 4 crackers, ½ ounce prosciutto). 

Calories 226, Fat 7.5 grams, Protein 10.2 grams, Carbs 33.1, Fiber 1.4 grams.
 

Halloween Candied Apples

Okay, something for the kids! Cinnamon candied apples are a traditional Halloween treat!  This recipe uses cinnamon candies (Red Hots are a good choice) instead of the cinnamon and red food coloring used in other versions.  The recipe calls for Red Delicious apples, known for their mild sweetness, however you can experiment with other varieties as well (Granny Smith, Pippin, McIntosh).  This sweet treat is low in fat and high in fiber, vitamin A and C, and full of antioxidants. 

Cooking Spray
8 (4 ounce) Red Delicious apples, stemmed
1- cup sugar
1/3- cup light-colored corn syrup
1/3- cup water
1/3 –cup cinnamon decorator candies (such as Red Hots)
8 white dowels (find at hobby or craft stores)

Line a large baking sheet with foil, and coat with cooking spray.  Insert 1 (6 inch) white dowel into stem end of each apple.
Combine sugar, corn syrup, water, and candies in a small heavy saucepan over medium heat.  Cook until sugar dissolves, stirring occasionally.  Cook, without stirring, until candy thermometer registers 300 degrees (about 8 minutes).  Remove from heat.

Working with one apple at a time, holding apple by its dowel, dip in syrup, tilting pan to cover apple.  Turn apple quickly to coat evenly with syrup; let excess syrup drip back into pan.  Place apple, dowel side up, on prepared baking sheet to harden (about 5 minutes). 

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

Store Candied Apples in an air tight container for up to 3 days.

Calories 237, Fat 0.2 grams, Protein 0.3 grams, Carbs 61.4 grams, Fiber 2.7 grams 

Smokey Chipotle Hummus
with Garlic Bagel Chips

Try this easy and healthy appetiser for your holiday entertaining.  If you don’t have time to make your own hummus, buy some at the market or specialty foods store, and mix in chipotle chilies and cumin to taste.

2-15-ounce cans garbanzo beans (chickpeas), drained
1/2 cup water
1/4 cup plus 2 tablespoons tahini (sesame seed paste)
3- tablespoons plus 2 teaspoons fresh lemon juice
2- tablespoons olive oil
2 ½ - teaspoons minced canned chipotle chilies
1 large garlic clove, minced
1 ½  teaspoons ground cumin
1- 4-ounce jar sliced pimientos in oil, drained
1/3 cup chopped fresh cilantro
2- 6-ounce packages roasted-garlic bagel chips

Reserve 3 tablespoons garbanzo beans for garnish. Blend remaining garbanzo beans and next 7 ingredients in processor until smooth. Add pimientos; process, using on/off turns, until pimientos are coarsely chopped. Transfer hummus to medium bowl. Stir in cilantro. Season hummus to taste with salt and pepper. Sprinkle with reserved garbanzo beans. (Can be made 1 day ahead. Cover and chill. Bring to room temperature before serving.) Accompany with bagel chips.

You can find tahini (sesame seed paste) at Middle Eastern markets, natural foods stores and some supermarkets.

Chipotle chilies canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets, specialty foods stores and some supermarkets.

Makes 20 servings.

Vanilla-Maple French Toast
with Warm Berry Preserves

Unwrap the Christmas presents and relax and enjoy this festive brunch that can be made ahead and ready when you and your family are!

9 eggs
2- 1/4 cups whole or reduced-fat (2%) milk
1/3- cup maple syrup
¼- cup sugar
1- 1/2 teaspoons vanilla
¾- teaspoon salt
12- 3/4-inch-thick slices French bread
1/4-cup (1/2 stick) butter, melted
Warm maple syrup
Warm berry preserves (see recipe)

Whisk eggs in medium bowl to blend. Gradually whisk in milk. Add 1/3-cup maple syrup, sugar, vanilla, and salt; whisk to blend. Divide custard between two 13x9x2-inch glass baking dishes. Arrange bread in single layer in dishes. Let soak 10 minutes. Turn over, cover, and refrigerate overnight.

Heat large griddle or heavy large skillet over medium heat. Working in batches, brush griddle with some butter. Add soaked bread; cook until brown on bottom, about 4 minutes. Turn French toast over; cook until bottoms are brown, about 4 minutes. Transfer to plates. Serve with additional syrup and Warm Berry Preserves. 

Makes 6 servings.

1 1-pound bag frozen unsweetened strawberries
1 1-pound bag frozen unsweetened mixed berries
2/3- cup red currant jelly
1/3- cup sugar

Mix all frozen berries, jelly, and sugar in large nonstick skillet. Let stand until berries thaw and mixture is juicy, stirring occasionally and breaking strawberries into smaller pieces with spoon, about 2 hours.

Boil until mixture thickens but is still chunky, stirring frequently, about 7 minutes. (Can be prepared 3 days ahead. Cover and chill.  Rewarm over medium heat, stirring frequently.) 

Makes about 3-1/2 cups.