3        14 ounce cans low sodium, low fat chicken broth

1 ½     Cups plus 3 tbsp. tomato and basil pasta sauce

1        15 ounce can of cannelloni beans, rinsed and drained

¾    tsp crushed red pepper

2        boneless, skinless chicken breasts, sliced thin

6        ounces pre-washed baby spinach

½     Cup chopped fresh basil

Salt and pepper and grated low fat cheese to taste

(The healthier option is to skip the salt and cheeseJ)

Bring the chicken broth, pasta sauce, beans and crushed red pepper to a simmer.  Turn heat to low.  Add the chicken to the broth.  Gently poach the chicken, stirring occasionally for about 2 minutes.  (The broth should barely simmer)  Stir in baby spinach and cook until the spinach is wilted and chicken is just cooked through…about 2 minutes more.  Stir in basil; and season with salt (leave out if you want it to be healthier)and pepper.  Ladle soup into bowls and top with small amount of low fat cheese.(leave this out if you would like to make this healthier).

Submitted by Shelle McGovern

1 Cup cooked brown rice

1 Cup corn (leave this out if want less sugar)

1 Cup chopped zucchini

1 grated carrot

½ cup diced plum tomato

1/3 cup diced red bell pepper

¼ cup chopped green onion

2 tbsp of diced red onion

2 tbsp of chopped fresh cilantro

1 tbsp fresh lime juice

1 tbsp canola oil

1 tbsp minced seeded jalapeno peppers

½ tsp kosher salt

½ tsp chili powder

¼ tsp ground black pepper

1 (15 ounce) can black beans, rinsed and drained.

Combine all ingredients into a large bowl and stir.  Cover and chill at least one hour before serving.    You need to add a protein with this salad.  (Try a grilled chicken breast or turkey breast or  white fish.)

Submitted by Shelle McGovern

1/3 cup red-wine vinegar

  2tbsp olive oil

1 tbsp Worcestershire sauce

1 tbsp Dijon Mustard

2 garlic cloves, finely chopped

2 green onions, finely chopped

¼ tsp ground black pepper

1 ½ lbs of beef flank steak

Whisk together all ingredients except steak.  Place steak and marinade in a large plastic food storage bag.  Refrigerate, and turn occasionally, for 6 hours.  Grill the meat 12 to 14 minutes for medium rare; turning occasionally.   Let stand 5 minutes and then cut on the diagonal.

Submitted by Shelle McGovern

Large red onion sliced and separated into rings(about 2 cups)

2 tbsp red wine vinegar

1 to 2 tbsp of honey(as little as possible)

½ tsp salt(skip this if you want it healthier)

1 tsp dried thyme

Ground black pepper to taste

                                         (4 ounce) beef tenderloin steaks

Preheat broiler. 

Heat a pan on medium-high heat.  Coat it with cooking spray.   Add onion to pan, cover and cook 3 min.  Add vinegar, honey, and half your salt.  Reduce heat and simmer, uncovered, 8 minutes slightly thick, stirring occasionally. 

Sprinkle the rest of the salt, thyme, and pepper evenly over beef.   Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness.  Serve with onion mixture.

Have a veggie salad with this or some grilled veggies on the side.

Submitted by Shelle McGovern

4 chicken breasts

2 tsp ground fennel seeds

Black ground pepper to taste

½ tsp red pepper flakes

3 ½ cups of Marsala wine or low sodium chicken broth(this is the healthier choice)

8 pieces of dried porcini mushrooms or mushrooms of your choice

2 shallots, thinly sliced

4 garlic cloves, minced

4 tbsp nonfat yogurt

Fresh rosemary to taste

Mix fennel seeds, pepper, red pepper flakes;  sprinkle the mix on the chicken and then set it aside.  Bring marsala or chicken broth to a low boil over medium heat.  Add mushrooms, shallots, and garlic.  Add ground pepper.  Simmer until sauce reduces, about 20 minutes.  Discard garlic and set aside.  Grill chicken until done.  Return sauce to stove and bring to a simmer, then remove from heat and whisk in the yogurt. Put the sauce on the chicken and add rosemary.  Serve with grilled veggies of your choice.

Submitted by Shelle McGovern

Thanks Shelle!

8 oz uncooked whole wheat pasta (of your choice)

1 onion, chopped

1 red pepper, sliced

1 zucchini, sliced

1 lb ground turkey breast

2 cups no-salt added tomato sauce

2 tbsp fresh basil, chopped

Cook pasta as directed.

Lightly coat a large skillet with cooking spray. Over med-high heat, saute chopped onion for 2 minutes.  Add bell pepper to the onion and saute for another 2 minutes.  Add zucchini and saute for 2 more minutes.  Remove vegetables from skillet and set aside.

Add ground turkey to the skillet and saute until no longer pink, about 10 minutes.

When ground turkey is done, return vegetables to the skillet.  Add tomato sauce and basil.  Cook, stirring occasionally, for 5 minutes or until heated through.

Place a portion of pasta on plate and top with a portion of turkey mixture.

(You can sprinkle a tsp of parmesan cheese on top, but I didn’t add that to the calorie count at the top)

4 servings

Per serving:

381 calories

2.5 g fat

48 g carbs

37.5 g protein

Submitted by Anne Marie Solomon

Great ratio!! Thanks for the recipe Anne Marie!

 Pasta Salad
(Serves Two)

 1/8 (16 ounce) package dry penne pasta
1/8 (15 ounce) can garbanzo beans, drained
1/8 (14 ounce) can artichoke hearts, drained
1/4 cup cherry tomatoes
1/8 lemon, zested
3/4 teaspoon chopped fresh basil leaves
1 tablespoon Italian salad dressing, or as needed
salt and pepper to taste

 1. Bring a large pot of lightly salted water to a boil. Place penne pasta in pot, and cook for 10 to 12 minutes, until al dente; drain and cool.

2. In a large bowl, gently toss the cooked penne, garbanzo beans, artichoke hearts, cherry tomatoes, lemon zest, basil leaves, and Italian salad dressing. Season to taste with salt and pepper. Chill at least 1 hour before serving

 Prep: 20mins
Cook: 10mins
Ready: 1hr 30mins

Amount Per Serving – Calories: 149 / Total Fat: 2.8g / Cholesterol: 0mg / Sodium: 297mg / Total Carbs: 25.9g / Dietary Fiber: 2.4g / Protein 5.1g

Sorbet Melon Parfaits

Prep: 30 minutes

¾ cup chilled, seeded
watermelon,* balled
¾ cup chilled, seeded
cantaloupe melon,* balled
¾ cup chilled, seeded
honeydew melon,* balled
1 cup lemon sorbet
½ cup sparkling apple juice, chilled

STEP ONE Using a melon baller, make melon balls and chill.

STEP TWO Divide melon balls among four wine glasses or goblets. Place a scoop of sorbet atop melon. Pour 2 tablespoons juice over sorbet and melon. Serve immediately.

Makes 4 servings.

Nutrition Facts per serving: 99 cal., 0 g total fat (0 g sat. fat),
24 mg sodium, 25 g carbohydrates, 1 g dietary fiber,
1 g protein

Easy Steak Fajitas

Prep: 20 minutes

Cook: 5-7 minutes

6 oz flank steak

1 small onion, cut into eights

1 green or red bell pepper, cut length-wise into strips

1 small jalapeno pepper, cut into rings

1 tsp olive oil

1/8 tsp cinnamon

1/4 tsp cumin

Salt & pepper to taste

Cut the meat diagonally and across the grain into thin strips. Place it in a large ziplock bag with all the other ingredients and shake well to combine. Dump the mixture into a skillet that’s been preheated over medium-high heat. Cook, turning frequently, for 5 to 6 minutes, or until the meat reaches the desired doneness.

Serve with 4 whole-wheat tortillas and salsa.

Makes 2 servings.

Nutrition Facts per serving: 310 cal., 8 g total fat (2.5 g sat. fat), 458 mg sodium, 46 g carbohydrates, 5 g dietary fiber,
24 g protein

Simple Side – “El El Bean”

Prep: 3 minutes

Cook: 1-2 minutes (optional)

1/2 cup canned black beans, drained and rinsed

1 cup canned corn, drained and rinsed

1 scallion, sliced

1 tsp diced cilantro

1 tsp olive oil

1/4 tsp red-pepper flakes

Salt and pepper to taste

Mix all the ingredients together in a bowl. Microwave it if you like it hot.

Makes 2 servings.

Nutrition Facts per serving: 150 cal., 5 g protein, 24 g carbohydrates, 4 g fat (0 g sat), 6 g fiber, 550 mg sodium

Prep: 15 minutes 

 It’s a weekday evening, sixish.  You’ve got so many things to do that evening, and not enough time to do them in.  Typical, right?  When it comes to preparing dinner, it doesn’t have to take all night.  Here’s a really quick dinner idea that even your kids can pitch in on!

Ingredients:

• 8 tostada shells
• 1 16-ounce can black beans (drained and rinsed) or refried black beans
• 2-3 precooked/grilled boneless, skinless chicken breasts  (also available at the grocery- Tyson brand packages of fully cooked grilled chicken-breast strips)
• 2 cups shredded romaine lettuce
• 1/2 cup sour cream (optional)
• 3/4 cup fresh salsa
• 1/2 cup (2 ounces) shredded Mexican cheese blend (or Monterey Jack or Cheddar)

 

Directions:

Heat oven to 225° F.  Wrap the tostada shells in foil.  Place in oven until warm, about 6 minutes.  Meanwhile, warm the beans in a small pan over medium-low heat.  Place the chicken in a nonstick skillet and warm over medium heat, turning once, for 4 minutes.  Place 2 tostada shells on each plate.  Divide the beans, chicken, lettuce, sour cream (if using), salsa, and cheese among the tostadas.