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.

Hot Artichoke Dip

This dip is a favorite at parties and just in time for the Super Bowl!  This is a healthy and low fat version that will fool anyone’s palette.   They will never know it is good for them unless you “spill the beans”.

Although initially this recipe is served hot, this dip will stay delicious as it cools.  A combination of canned beans minimizes the need for sour cream and mayonnaise.  Serve with fresh vegetables and crackers.

½ cup reduced-fat sour cream
1/3- cup reduced-fat mayonnaise
1-tablespoon fresh lemon juice
½ teaspoon salt
2 (14-ounce) cans artichoke hearts, rinsed and drained, divided
1 (15.5 ounce) can Great Northern beans, rinsed and drained
1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons chopped fresh parsley, divided
3 garlic cloves, minced (or more to taste)
Cooking spray

Preheat oven to 400 degrees.  Combine first 4 ingredients in a food processor; add 1 can of artichokes and beans.  Process until smooth.  Add remaining can of artichokes, ¾ cup of Parmigiano-Reggiano cheese, 1-tablespoon parsley and garlic.  Pulse 20 times or until artichokes are coarsely chopped.
Spoon mixture into an 8-inch square baking dish coated with cooking spray; sprinkle top with remaining ¼ cup of Parmigiano-Reggiano cheese and remaining 1 tablespoon parsley.  Bake at 400 degrees for 25 minutes or until bubbly. 

Yield:  12 servings (serving size:  1/3 cup).

Calories 98, Fat 4 grams, Protein 5.8 grams, Carb 10.3, Fiber 2.4 grams.

Pasta with Chickpeas and Garlic Sauce

I have to say you can make a meal faster than you can buy one, and have a lot more fun in your own kitchen!  This recipe takes less than 30 minutes and even with a little ethnic fare.  It will also be more healthful because you have control over the quality of ingredients you use and the amount of fat used to cook them.  Using pureed chickpeas to make a hearty pasta sauce is a hallmark of rustic Italian cooking.  To make this a vegetarian meal, use vegetable broth in place of chicken broth.

2-teaspoons olive oil
2 garlic gloves, peeled and crushed
¾ teaspoon kosher salt
¼ teaspoon crushed red pepper
1 (15.5- ounce) can chickpeas (garbanzo beans) drained
1 (14-ounce) can fat-free, less sodium chicken broth
1-1/2 cups uncooked medium seashell pasta (about 6 ounces)
½ cup grape tomatoes, halved
2 garlic cloves, minced (or to taste)
1-tablespoon minced fresh parsley
1-tablespoon fresh lemon juice
3-tablespoons shredded Parmigiano-Reggiano cheese

Heat oil in a medium saucepan over medium heat.  Add crushed garlic, sauté 1 minute.  Add salt, pepper, chickpeas, and broth; bring to a boil.  Cover, reduce heat, and simmer 15 minutes.  While garlic mixture simmers, cook pasta in boiling water 9 minutes, omitting salt and fat, drain well
Place chickpea mixture in a food processor, and process until smooth.  Combine chickpea mixture, pasta, tomatoes, minced garlic, fresh parsley, and lemon juice, toss well.  Sprinkle with cheese.  Serve immediately.

Yield: 4 servings (serving size:  1 cup pasta and 2-1/4 teaspoons cheese).

Calories 333, Fat 9 grams, Protein 13.6, Carb 57.3, Fiber 6.6 grams.

This recipe couldn’t be better.  Those of you who enjoy fish, I thought this would be a nice change of pace.  For those of us with busy lifestyles, this recipe is apropos!
Not only is it quick to put together for a great meal; it is also low fat, low calorie, and delicious.  Try it; I’m sure you will be glad you did!

1 lb. boneless skinless fish, cut into 8- 1-inch strips (tuna, wahoo, or shark)
¼ teaspoon lemon pepper seasoning
¼ cup breadcrumbs or corn flakes (crushed)
8 corn tortillas
1-15 ½ ounce can fat free refried beans
2 cups veggies shredded (cabbage, lettuce or carrots)

Maui Sauce:
1 cup nonfat plain yogurt, drained
¼ cup fresh cilantro, chop fine
2 tablespoons jalapeno peppers, seeded and finely chopped
1-teaspoon limejuice

Mix maui sauce in a glass bowl and refrigerate.  Lightly coat fish with vegetable oil and sprinkle with lemon pepper seasoning.  Roll fish in breadcrumbs or corn flake mixture and grill on fine mesh rack for about 1 minute on each side until internal temperature is 145 degrees.  Place refried beans in sauce pan and cook until hot.  Lightly coat tortillas with vegetable oil and place on grill until grill marks appear on tortillas.  Remove from grill.  Lay 1 strip of fish on each tortilla.  Add refried beans and vegetables and top with maui sauce.

Yield:  8 servings (serving size:  1 tortilla, 1 strip of fish, 2 tablespoon refried beans, and 1 tablespoons maui sauce, veggies).

Calories 189, Fat 2 grams, 0 grams saturated fat.

Warm Spinach Salad with Apples, Bacon and Cranberries

This recipe is just in time for Spring.  It is light, healthy and delicious.  Dried cranberries add a sweet-tart taste to anything from salads to cookies, and are an excellent source of Vitamin C.  Toss the salad while the dressing is still hot to wilt the spinach.

1 cup sliced Granny Smith apple (about 1 small)
¾ cup thinly sliced red onion
½ cup dried cranberries, chopped
1 (10 ounce) package fresh baby spinach
1/3-cup balsamic vinegar
1-tablespoon sugar
2-tablespoons cranberry juice
1-teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2-tablespoons reduced- fat sour cream
2 bacon slices, cooked and crumbled (drained)

Combine first 4 ingredients in a large bowl; toss well.  Combine vinegar, sugar, juice, mustard, salt, and pepper in a small saucepan.  Bring to a boil over medium heat; cook 1 minute.  Remove from heat, and stir in sour cream.  Drizzle warm dressing over spinach mixture; toss well.  Sprinkle with bacon, serve immediately.

Yield:  6 servings (serving size:  about 2 cups)

Calories 117, Fat 4.1 grams, Protein 2.6 grams, Carbs 18.5 grams, Fiber 2.2 grams.

This recipe is one of my family favorites.  It is quick and easy, delicious and healthy.  Of course it was modified to bring down the fat but not hinder the flavor.  Try it for a nice, different dish for the Memorial holiday.  You will be glad you did!

1-pound extra-lean ground beef
Cooking spray
3 cups diced zucchini (about 3 small)
2 garlic gloves, minced
1 teaspoon dried Italian seasoning
2 (8-ounce) cans tomato sauce
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided
2 ½ cups hot cooked rice (preferably brown rice)

Cook beef in a large nonstick skillet over medium-high heat until browned; stir to crumble.  Drain well.
Wipe pan with paper towel.  Coat with cooking spray; place over medium-high heat.  Add zucchini and garlic; sauté 5 minutes.  Add beef, seasoning, and tomato sauce; bring to a boil.  Reduce heat; simmer 5 minutes.
Remove from heat.  Add 2/3-cup cheese; stir until cheese melts.  Serve over rice.  Sprinkle with 1/3-cup cheese.  

Yield:  5 Servings (serving size:  1 cup beef mixture, ½ cup rice, 1 tablespoon cheese). 

Calories 355, Fat 10.3 grams, Protein 30.3 grams, Carb 35.2 grams, Fiber 2.4 grams. 

This recipe is perfect for the spring and summer months.  It is light, low in fat, and a spectacular dessert to put on the table without a hassle.  It will taste as if it were homemade, but short cuts will simplify and speed up the preparation time by using a store bought angel food cake.

4 cups sliced strawberries
¾ cup sugar, divided
2 tablespoons evaporated skim milk
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (10-inch) round angel food cake
3 tablespoons triple sec (orange-flavored liqueur) or orange juice, divided
1 (8-ounce) tub frozen reduced-calorie whipped topping, thawed
2 tablespoons sliced almonds, toasted

Combine strawberries and ¼ cup sugar in a small bowl; cover and let stand 1 hour.  Combine ½ cup sugar, milk, and cream cheese in a medium bowl; beat at medium speed of a mixer until smooth.
Cut cake horizontally into 3 layers using a serrated knife; place bottom layer, cut side up, on a serving plate.  Brush with 1-tablespoon liqueur or orange juice, and spread half of cream cheese mixture over cake. 
Spoon one-third of strawberries over cream cheese mixture using a slotted spoon.  Repeat layers, ending with cake and liqueur.  Spread whipped topping over top and sides of cake.  Cover; chill 30 minutes.  Arrange remaining strawberries on top of cake before serving; sprinkle with almonds.

Yield:  16 servings. 

Calories 203, Fat 5.8 grams, Protein 4.1 grams, Carb 33.5, Fiber 1.1 grams.

Wonderful Nachos Grande

I’m sure you never thought you would be seeing a nacho recipe on my website.  Well think again, this recipe is a low fat healthy version of one of the most popular appetizers or snacks that people enjoy everyday (especially at most Mexican restaurants).  This recipe is done with ground turkey instead of ground beef.  Most if not all your guests will not notice the difference.  Try it for your July 4th potluck get together and see what they think!  It can also be served as an entry for dinner.

1 pound ground turkey

1-½ cups chopped onion

1 tablespoon water
2 (15-ounce) cans turkey chili with beans
1 (1.25-ounce) package reduced- sodium taco seasoning
6 ounces fat-free baked tortilla chips (about 6 cups)
½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese
2 tablespoons chopped seeded jalapeno pepper
1 ½ cups salsa (your favorite)

Preheat oven to 350 degrees.  Cook the turkey, onion, and water in a large nonstick skillet over medium-high heat until browned, stirring to crumble.  Add chili and taco seasoning; reduce heat and simmer 10 minutes or until heated thoroughly.

Line a 13x9-inch baking pan with chips.  Spoon turkey mixture over chips; top with cheese.  Bake at 350 for 10 minutes or until cheese melts.  Sprinkle with chopped jalapeno, and cut into 6 wedges; serve with your favorite salsa.

Yield:  6 servings (serving size:  1 wedge and ¼ cup salsa).

Calories 428, Fat 7.9 grams, Protein 35 grams, Carbs 54.8 grams, Fiber 8.3 grams.

Grilled Teriyaki Shrimp Kebabs

As we know, we are spoiled here in Southern California where we can grill outside most if not all year round.  This recipe is quick, easy, and great for the summer barbeque.  It is low fat and high in protein. 

To save time, use cubed pineapple from the grocery store produce section instead of chopping it yourself.  You can brush this versatile sauce over cubed skinless, boneless chicken breasts instead of shrimp, or use it as a dipping sauce with vegetables.

Sauce:

¼ cup low-sodium teriyaki sauce
1-tablespoon sesame seeds, toasted

Kebobs:

48 large peeled and deveined shrimp (about 1 ½ pounds)
32 (1-inch) pieces cubed fresh pineapple (about ¾ pound)
1 medium red onion, cut into 8 wedges
Cooking spray

Prepare grill.  To prepare sauce, combine teriyaki sauce and sesame seeds in a small bowl.  To prepare kebabs, thread 6 shrimp, 4 pineapple chunks, and 1 onion wedge alternating onto each of 8 (10-inch) skewers.  Brush kebabs with teriyaki mixture.  Place kebabs on grill rack coated with cooking spray; grill about 8 minutes or until shrimp are done (opaque color), turning once. 

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

Calories 254, Fat 4 grams, Protein 35.6 grams, Carbs 17.6 grams, Fiber 1.9 grams.

Marinated Balsamic Bean Salad

This recipe is perfect for the Labor Day potlucks!  It is also great for lunch or a side dish on a hot summer night.  It can be made ahead and keeps well for quite a long time if the fridge.

1 cup frozen whole-kernel corn
1 cup frozen cut green beans
1 (16-ounce) can kidney beans
1 (15-ounce) can chickpeas (garbanzo beans)
1 (15-ounce) can black beans
1 cup diced red onion
½ cup balsamic vinegar
¼ cup water
2 tablespoons Dijon mustard
1 tablespoon dried basil
1 tablespoon olive oil
1 teaspoon sugar
1 teaspoon dried thyme
¼ teaspoon salt
¼ teaspoon ground white pepper
2 garlic cloves, minced

Combine the first 5 ingredients in a colander; rinse and drain.  Combine onion and remaining ingredients in a bowl; add corn and beans, tossing gently to coat.  Cover and marinate in refrigerator at least 4 hours, stirring occasionally.  Serve with a slotted spoon. 

Yield:  7 servings (serving size:  1 cup).

Calories 214, Fat 3.8 grams, Protein 10.6 grams, Carb 37 grams, Fiber 6.4 grams, Iron 3.5 milligrams.

Creamy Pumpkin Soup

I had to have a pumpkin recipe for October.  Unlike most fruit (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.

2 teaspoons stick margarine
1 cup chopped onion
¾ teaspoon dried rubbed sage
½ teaspoon curry powder
¼ teaspoon ground nutmeg
3 tablespoons all-purpose flour
3 (10-1/2-ounce) cans low-salt chicken broth
1 tablespoon tomato paste
¼ teaspoon salt
3 cups cubed peeled fresh pumpkin (about 1 pound)
1 cup chopped peeled McIntosh or other sweet cooking apple
½ cup evaporated skim milk
Sage sprigs (optional)

Melt margarine in a Dutch oven over medium heat.  Add onion; sauté 3 minutes.  Add sage, curry powder, and nutmeg; cook 30 seconds.  Stir in flour; cook 30 seconds.  Add broth, tomato paste, and salt, stirring well with a whisk.  Stir in pumpkin and apple; bring to a boil.  Cover, reduce heat, and simmer 25 minutes or until pumpkin is tender, stirring occasionally.  Remove from heat; cool slightly.

Place mixture in a blender or food processor; process until smooth.  Return mixture to Dutch oven; add milk.  Cook until thoroughly heated.  Garnish with sage sprigs, if desired. 

Yield:  5 servings (serving size: 1 cup).

Calories 122, Fat 3.1 grams, Protein 5.5 grams, Carb 19.9 grams, Fiber 2.3 grams, Iron 2 milligrams, Sodium 228 milligrams.

This recipe is a simple side dish perfect for the holiday meals!  It is low in calories, fat, and high in fiber and beta-carotene.
It works with various main dishes, and is an easy dish for a guest to bring, too.

1-1/2 quarts water
5 cups thinly sliced carrots
3 tablespoons chopped fresh parsley
2 tablespoons honey
½ teaspoon salt
½ teaspoon grated orange rind
¼ teaspoon freshly ground black pepper

Bring water to a boil in a medium saucepan.  Add carrots; cook for 20 minutes or until tender.  Drain well.  Place carrots and remaining ingredients in a large bowl; toss gently. 

Yield:  8 servings (serving size:  about ½ cup).

Calories 51, Fat 0.2 grams, Protein 0.8 grams, Carbs 12.5 grams, Fiber 3 grams.

Christmas Eggnog

It’s time to have that holiday eggnog and not feel so guilty!  The combination of whole and evaporated low-fat milk helps achieve a slimmed-down version of this traditional holiday beverage.

4 cups whole milk
1 (12-ounce) can evaporated low-fat milk
½ cup sugar
¼ teaspoon ground cinnamon
1/8-teaspoon ground nutmeg
6 large eggs
¼ cup brandy
1-teaspoon vanilla extract

Place milk and evaporated milk in a large saucepan.  Bring to a simmer over medium heat.
Combine sugar, cinnamon, nutmeg, and eggs in a large bowl.  Gradually add hot milk to egg mixture, stirring constantly with a whisk.  Return milk mixture to pan; cook over medium-low heat until thick (about 8 minutes), stirring constantly.  Pour into a bowl; stir in brandy and vanilla.  Press plastic wrap onto surface of eggnog, and chill 8 hours or overnight.

Yield:  12 servings (serving size:  about ½ cup)

Calories 152, Fat 5.6 grams, Protein 7.6 grams, Carbs 15 grams.