• 8 ounces thin asparagus, stem ends snapped off, cut into 2-inch pieces (about 2 cups)
• 1/2 pound sugar snap peas, stemmed (2 cups) (see Tip)
• 8 ounces snow peas, stemmed (2 cups)
• 2 tablespoons fresh lemon juice
• 1 tablespoon canola oil
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup chopped scallions
• 12 ounces boneless, skinless chicken breasts, trimmed
• 2 teaspoons canola oil
• 1 teaspoon salt-free lemon-pepper seasoning
• Fresh Strawberry Dressing, (recipe follows)
• 1/4 cup sliced almonds, toasted
• 4 whole strawberries, for garnish

1. Put a large pot of water on to boil for cooking vegetables. Prepare a grill or preheat broiler.
2. Blanch asparagus, sugar snaps and snow peas in boiling water for 2 minutes. Drain, rinse with cold water to refresh, then blot dry with paper towels. Whisk lemon juice, canola oil, salt and pepper in a medium bowl. Add the vegetables and scallions; toss to coat.
3. Rub chicken with canola oil and sprinkle with lemon-pepper seasoning. Oil the grill rack. Grill the chicken and cook until lightly browned and no longer pink in the center, about 6 minutes per side. (Alternatively, broil the chicken on an oiled broiler pan 4 to 6 inches from the heat source until cooked through, about 6 minutes per side.) Let rest for 5 minutes.
4. Cut the chicken crosswise into 1/4-inch-thick slices. Divide the vegetable mixture among 4 plates. Arrange the chicken over the vegetables. Spoon about 3 tablespoons Fresh Strawberry Dressing over each salad. Sprinkle with almonds and garnish each serving with a strawberry. Serve immediately.

Per serving: 321 calories; 17 g fat ( 2 g sat , 11 g mono ); 49 mg cholesterol; 17 g carbohydrates; 25 gprotein; 5 g fiber; 356 mg sodium; 633 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Selenium (24% dv), Magnesium (21% dv), Iron & Vitamin A (20% dv), Potassium (19% dv), Folate (17% dv).

Fresh Strawberry Dressing

• 1 cup sliced strawberries
• 1 tablespoon balsamic vinegar
• 3/4 teaspoon freshly ground pepper
• 1/2 teaspoon sugar
• 1/4 teaspoon salt
• 2 tablespoons  canola oil

Place strawberries, vinegar, pepper, sugar and salt in a blender or food processor; process until pureed, stopping once or twice to scrape down the sides. Add oil and process until smooth.

Per tablespoon: 26 calories; 2 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 1 g carbohydrates; 0 g protein;0 g fiber; 49 mg sodium; 20 mg potassium.

Ingredients

• 1 cup all-purpose (plain) flour
• 1 cup whole-wheat (whole-meal) flour
• 1/2 cup sugar
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 egg whites
• 2 tablespoons canola oil
• 2 tablespoons unsweetened applesauce
• 2 teaspoons grated orange peel
• 3/4 cup orange juice
• 1 1/4 cup finely chopped rhubarb
• 2 tablespoons chopped pecans

Directions

Preheat the oven to 350 F. Line a muffin pan with paper or foil liners.

In a large mixing bowl, combine the 2 flours, sugar, baking powder, baking soda and salt. Stir to mix.

In a separate bowl, add egg whites, canola oil, applesauce, orange peel and orange juice. Using an electric mixer on medium speed, beat until smooth.

Add to the flour mixture and blend just until moistened but still lumpy. Stir in the chopped rhubarb.

Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle 1/2 teaspoon of chopped pecans onto each muffin and bake until springs to the touch, about 25 to 30 minutes.

Let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely.

Looking for a healthy, hearty soup to keep you warm when the weather finally decides to turn? Look no further!

Ingredients

• 2 large onions, chopped
• 3 cloves of garlic, minced
• 1 bunch of celery hearts, chopped
• 4 large carrots, chopped
• ¼ cup olive oil
• 2 tsp cumin
• 2 tsp coriander
• 1 tsp sage
• 1 tsp salt
• ½ tsp chili powder
• 1 Tbsp parsley flakes
• 1 Tbsp basil flakes
• 32 oz low-fat chicken broth
• 1 16 oz) can of kidney beans (not drained)
• 1 (16 oz) can of garbanzo beans (not drained)
• 1 (16 oz) can of black beans (drained)

Directions

In a large pot sauté garlic, onions, celery, and carrots in olive oil until tender, stirring occasionally. Add chicken broth and all herbs and spices. Cook on medium heat (4-5) for 20 minutes, stirring occasionally. Add beans, cover, and simmer (2-3) for an hour.

Quick cook: Add everything to a crockpot and cook on low 5-6 hours.

Added bonus: This recipe makes enough for leftovers galore – which can be refrigerated OR frozen for quick, healthy meals in minutes!!

Enjoy ~

Pumpkin is a classic holiday food…pumpkin pie, pumpkin soup, pumpkin cookies…you name it! The good news is that pumpkin is chock full ‘o goodness. You can tell by its bright color that it’s going to be full of vitamins, minerals, and antioxidants! Not only is pumpkin loaded with vitamin A and antioxidant carotenoids, particularly alpha and beta-carotenes, it’s a good source of vitamins C, K, and E, and lots of minerals, including magnesium, potassium, and iron. Pumpkin is also full of complex carbohydrates and fiber. For instance, half a cup of canned pumpkin has 6.5 grams of complex carbohydrates and 3.5 grams of fiber.

Below is a recipe for a classic crustless pumpkin pie. When you are in the process of losing weight, it is best not to deprive yourself of anything that you enjoy. Therefore, enjoy the best part of the pie-the filling! Skip all the sugar, saturated fat, and calories in the crust. This holiday treat is less than 100 calories per slice, has 2g of fiber, and is low in sodium! This recipe is Diabetic friendly and also tastes just as delicious with sugar substitutes.

Basic Crustless Pumpkin Pie

Makes: 8 servings

Ingredients:

• 1 15-ounce can pumpkin
• 1/3 cup sugar or sugar substitute equivalent to 1/3 cup sugar
• 2 Tbsp honey
• 1 ½ tsp pumpkin pie spice
• ½ cup refrigerated egg product, or 2 eggs lightly beaten
• 1 tsp. vanilla
• ¾ cup evaporated fat-free milk

Preparation:

1. Preheat oven to 350 degrees Fahrenheit. Lightly grease an 8-inch springform pan. In a medium bowl, combine pumpkin, sugar, honey, and pie spice. Add eggs and vanilla. Beat lightly until just combined. Gradually stir in evaporated milk. Pour into prepared pan and place on a foil-lined baking sheet.
2. Bake for 45-50 minutes or until center is set. Cool for 1 hour on a wire rack. Cover and chill for at least 2 hours before serving.

Eggplant – the key ingredient in Baba Ganoush – is a member of the potato family, which also includes tomatoes and hot peppers. Often used as a meat substitute, eggplants come in many colors (purple, green, white or striped), shapes (pear-shaped or cylindrical), and sizes (anywhere from a golf ball to a football).

Eggplants are fat free, cholesterol free, and sodium free – AND they are low in calories and provide a good source of dietary fiber…more importantly, they are in season in North Carolina right now (from mid-June to mid-August) – that means they are fresher AND cheaper!!

When selecting eggplants, choose ones that are heavy for their size, without cracks or discolorations – and store them in the vegetable drawer of the refrigerator for 5-7 days. Once you’ve bought them, try out this recipe:

Easy Baba Ganoush

Ingredients:

• 1 medium sized eggplant
• 2 cloves garlic
• 3 tbsp tahini
• 3 tbsp lemon juice
• 1/2 tsp salt

Preparation:

1. Pre-heat the oven to 350 degrees. Prick the eggplant several times with a fork and bake directly on oven rack until soft (about 45 minutes). Allow the eggplant to cool, scoop out the flesh, and discard the skin.
2. In a blender or food processor, combine the eggplant and the remaining ingredients – process until smooth. Serve with pita bread or veggies – or use as a spread on your favorite sandwich.

Enjoy!

These are the best homemade black bean burgers that I have come across in eight years of vegetarian living – kitchen AND taste tested!!

Ingredients

• 1 small onion, cut into 6 wedges
• 3-4 medium mushrooms (button or baby portobello, stemmed and cut into large chunks)
• up to 2 cups rolled oats (ex. plain Quaker instant oatmeal)
• 1 14oz can of black beans (drained)
• 1 egg
• 1 Tbsp chili powder
• 1/4 tsp salt
• water (as needed)
• Parmesan cheese (grated, as needed)
• olive oil (for cooking)

Directions

Add onion, mushrooms, and 1/2 cup of rolled oats to food processor and chop until there are no large chunks left (this may require removing the lid and stirring a few times) – it is important NOT to over-process. Add black beans and chop until MOST of the black beans are incorporated into the mixture. Add egg, chili powder, salt, and 1 Tbsp of water – blend until egg is incorporated (it’s okay if the spices are not evenly distributed). Again, DO NOT over-process. Turn mixture out into a mixing bowl and continue to stir. Add rolled oats – 1/2 cup at a time (up to an additional 1 and 1/2 cups), water (1 Tbsp at a time), and/or Parmesan cheese (1 Tbsp at a time) until the consistency is pliable and sticky, but not too moist. Place mixture in the refrigerator for 10 minutes. With WET hands shape patties (6-8 depending on size of patty) and place on a plate – use wax or parchment paper to separate patties, return plate to the refrigerator for another 15-20 minutes (time permitting) to allow the patties to set. Heat skillet at 5-6 and drizzle with olive oil. Once hot, add patties and cook until browned on one side (~5 minutes) – carefully flip and cook on the other side until the patties are firm and evenly browned. Serve as you would a “regular” burger!

YUM!

Enjoy ~

This recipe got an extreme makeover cutting the total fat by 82% and still just as flavorful and delicious as the original. There are 2 alternatives so you can choose your favorite for those weeknight dinners or have both for variety at your holiday buffet!

Option 1 Ingredients

Sweet Potato Mixture

• 3 sweet potatoes, peeled, cooked and mashed
• 1/2 cup orange juice
• 1/2 tsp salt
• 2 eggs separated
• 1/2 tsp vanilla

Topping

• 1/4 cup brown sugar
• 3 tbsp flour
• 1 tsp cinamon
• 1/3 cup pecans, chopped
• Pam cooking spray

Option 2 Ingredients

Sweet Potato Mixture

• 3 sweet potatoes, peeled, cooked and mashed
• 1/4 cup sugar or equivalent in no-calorie sweetner for baking
• 1/2 tsp salt
• 2 eggs separated
• 1/2 tsp vanilla

Topping

• 1/4 cup brown sugar
• 3 tbsp flour
• 1/3 cup dried cranberries
• 1/3 cup pecans, chopped
• 1/2 tsp light butter

Directions

• Preheat oven to 350 degrees.
• Grease a 1 1/2 qt. casserole dish with Pam.
• Place all of the sweet potato ingredients into a bowl and mix thoroughly. Put sweet potato mixture into casserole dish.
• In a separate bowl, mix topping ingredients until crumbly and sprinkle evenly on top of sweet potatoes.
• Spray top with Pam.
• Bake 35 to 40 minutes until heated through and bubbly.
• Serves 8

Serves 4

Ingredients

• 1 cup diced tomatoes
• 1 1/2 tablespoons chopped fresh cilantro
• 4 fat-free flour tortillas, 10 inches in diameter
• 1 cup low-fat black bean dip
• 1 cup chopped lettuce
• 1/2 cup finely shredded cheddar cheese (optional- reduced fat cheese)
• 1/4 cup reduced-fat sour cream
• 1/2 cup salsa

Directions

In a small bowl, stir together the tomatoes and cilantro. Set aside.

Place 2 tortillas between a paper napkin or paper towel and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas. Scoop the black bean dip into a microwave-safe bowl. Warm on high in the microwave for 1 minute. Stir to make sure the dip is heated through. To serve, spread 1/4 cup of the black bean dip on 1 tortilla. Top with 1/4 cup lettuce, 1/4 cup of the tomato-cilantro mixture and 2 tablespoons cheese. Fold the sides and the bottom of the tortilla up over the filling, then roll to close. Garnish with 1 tablespoon sour cream and 2 tablespoons salsa. Repeat with the remaining tortillas and serve immediately.

If you don’t have pomegranate juice, use cranberry juice or apple cider instead. Enjoy with a scoop of low fat frozen yogurt or whipped topping sprinkled with a little cinnamon or nutmeg.

Ingredients

• 3 ripe but firm pears, peeled, cored and quartered
• 1/3 cup pomegranate juice
• 1/2 cup dried cranberries
• 1/4 cup chopped walnuts

Directions

Preheat oven to 350 degrees.

Place quartered pears in a baking dish. Drizzle pomegranate juice over pears. Sprinkle cranberries and walnuts over the top. Bake for 20 minutes, or until pears are tender. Serve with juices and fat-free or low fat frozen vanilla yogurt.

Makes 6 servings

Ingredients

• 2 1/2 cups skim milk
• 2 cups uncooked elbow macaroni (7 ounces)
• 1 tablespoon butter
• 3 tablespoons all-purpose flour
• 1 teaspoon salt
• 1/2 teaspoon dry mustard
• 2 cups shredded reduced fat sharp cheddar cheese
• 1/2 cup shredded reduced fat sharp cheddar cheese (optional topping)

Directions

• Preheat oven to 375 degrees. Cook macaroni according to package directions.
• Meanwhile, heat milk and butter in a medium saucepan over medium heat. Gradually whisk in flour, salt and dry mustard and simmer for 1 minute, whisking occasionally.
• Remove from heat; stir in 2 cups of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer mixture to an 8 or 9-inch square baking dish.
• Bake uncovered in until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving to thicken.