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 Wellness Recipes 

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Need an idea for tonight's dinner? Check back often to view new and interesting and healthy recipes. Scroll down to look for your favorite!

  • Appetizers
  • Entrees
  • Soups
  • Desserts
  • Snacks
  • Salads

Appetizers ...View Additional Recipes Here.
 

Prosciutto Rollups  Click for printer friendly copy

20 Calories, 1.5g fat per serving (Recipe makes 12 servings)
1 Prosciutto roll per serving...swap out red leaf lettuce with Arugula for a slightly different flavor.

Ingredients:
3 slices prosciutto, each cut on an angle into 4 pieces
1 ounce Parmesan or Gruyere cheese, sliced into 12 equal slices
1/2 teaspoon black pepper, coarsely cracked
12 leaves green or red leaf lettuce, cut in half
2 stalks hearts of palm, sliced in half lengthwise then cut into 6 equal pieces (for a total of 12 pieces)
2 teaspoons balsamic vinegar

Cooking Instructions:

Place the prosciutto on a cutting board. Layer on the cheese, lettuce, and hearts of palm. Sprinkle on the pepper. Roll up tightly, securing with toothpicks or tie with a long chive. Place on a serving platter and drizzle with the vinegar.

     
 

California Caviar  Click for printer friendly copy

100 Calories, 1g fat per serving (Recipe makes 8 servings)
Great with whole wheat crackers or baked chips.

Ingredients:
1-1/4 cups dry black-eyed peas
1 cup green bell pepper, diced
1/2 cup green onion, finely chopped
1/4 cup red bell pepper, diced
1/4 cup jalapeno chilies, finely chopped and seeded
3/4 cup low-calorie Italian salad dressing

Cooking Instructions:

Place the beans in a large pot with 3 cups water; bring to a boil, reduce heat and simmer 45–50 minutes or until beans are just barely tender. Drain and rinse with cold water. Mix beans with remaining ingredients. Chill. Serve over lettuce or as dip with baked tortilla chips.

     
 

Broiled Tomatoes w/ Cheese  Click for printer friendly copy

120 Calories, 1.5g fat per serving (Recipe makes 3 servings)
Quick, easy and tasty. Perfect for entertaining.

Ingredients:
3 large firm tomatoes
8 ounces cottage cheese, lowfat
1/2 teaspoon dried basil
1/8 teaspoon black pepper
1/4 cup plain bread crumbs
vegetable oil cooking spray

Cooking Instructions:

1. Wash tomatoes and cut in half.
2. Mix cottage cheese, basil and pepper.
3. Spread cheese on tomato halves.
4. Sprinkle with bread crumbs and spray with cooking spray.
5. Spray broiler pan with cooking spray. Place prepared tomatoes on a pan and broil about 10 minutes.

     
 

Four Onion Dip  Click for printer friendly copy

39 Calories, 1g fat per serving (Serving size 2 tablespoons)
Four sources of onion team up to create a robust dip reminiscent of the traditional onion soup party dip, but with much less sodium. Serve with colorful raw vegetables for dippers.

Ingredients:
2 tablespoons dehydrated minced onion
2 tablespoons water
1/2 cup fat-free sour cream
1/4 cup fat-free plain yogurt
1 medium green onion (green and white parts), chopped
2 tablespoons grated sweet onion, such as Vidalia, OsoSweet, Maui, Walla Walla, or Texas 1015
2 tablespoons shredded carrot
2 tablespoons light mayonnaise
1 tablespoon salt-free onion-and-herb seasoning blend
1/2 teaspoon sugar
1/4 to 1/2 teaspoon red hot-pepper sauce
1/8 teaspoon garlic powder
1/8 teaspoon salt

Cooking Instructions:

In a small bowl, stir together the dehydrated onion and water. Let stand for 5 minutes.

Meanwhile, in a medium bowl, stir together the remaining ingredients. Stir in the rehydrated onion. Let stand for 10 minutes. Serve at room temperature or cover and refrigerate for up to two days. The dip will thicken during the refrigeration time.
     
 

Asian Snow Peapods  Click for printer friendly copy

60 Calories, 2g fat per serving (Recipe makes 4 servings.)
Add a dash of red-pepper flakes for a touch of spice.

Ingredients:
1 tsp sesame oil
1/2 lb fresh or frozen snow pea pods, ends trimmed
1/2 cup diagonally sliced carrots
1/4 cup sliced water chestnuts, canned, no-salt added
1/2 cup low-sodium chicken broth
1 tsp low-sodium soy sauce
1 tsp cornstarch

Cooking Instructions:

Add oil to a nonstick skillet and heat on medium-high. Add snow peas and carrots. Sauté 2 minutes. Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

     
    Most recipes from the American Heart Association, American Cancer Society, Centers for Disease Control and Prevention, United States Department of Agriculture.

Entrees ...View additional recipes here.
 

Microwave Cauliflower & Peas

50 Calories, 1g fat, per serving (Makes 6 servings)
Low fat, low calorie, low cost recipe. Try adding a little curry for an exotic flavor.
Ingredients:
1/4 cup chopped onion
1 1/2 teaspoons butter or margarine
1 Tablespoon all-purpose flour
1/2 cup skim milk
1 Tablespoon chopped pimiento (optional)
1/2 teaspoon parsley flakes
1/2 teaspoon instant chicken bouillon granules
1/8 teaspoon salt
dash pepper
2 cups cauliflower
1 cup fresh or frozen peas
2 Tablespoons water

Cooking Instructions:
1. Combine cauliflower, peas and water in a 1-quart casserole. Cover. Microwave at High 6 to 8 minutes, or until fork tender, stirring after half the time. Let stand, covered.

2. Place onion and butter or margarine in 2-cup measure. Microwave at High 1 to 1 1/2 minutes, or until onion is tender. Stir in flour. Microwave a few seconds until flower mixture starts to bubble. Add remaining ingredients. Microwave at High 1 1/2 to 2 minutes, or until thickened, stirring every minute. Drain vegetables. (Freeze drained liquid for use in soups later.) Pour sauce over vegetables and stir to coat.

Options: Vegetables may be boiled, broiled or steamed and sauce prepared on top of a range if a microwave is not available.

     
 

High Fiber Chicken Enchiladas

155 Calories, 7g fat, per serving (Makes 8 servings)
Try these simple and tasty enchiladas to add more fiber to your diet.
Ingredients:
2 skinless chicken breasts (boiled)
1 - can cream of chicken soup
1 - can cream of mushroom soup
1/4 c. diced green chiles
10 - Tbsp or 1 c. salsa verde
1/4 c. petite cut tomatoes w/ jalapenos
8 - high fiber / low carb/fat / whole wheat tortillas
2 c. colby/jack cheese

Cooking Instructions:
Boil the chicken and shread when cooled.

Mix both soups, cheese, chiles, slasa verde, and tomatoes in large bowl. Remove approximately 1/2 of mixture to another bowl to be used later.

Add shredded chicken to mixture remaining in bowl. Lay a tortilla flat an fill with 3 tsp of the chicken mixture. Roll and place in baking dish. Repeat for all 8 tortillas.

Pour remaining mixture (w/o chicken) over top of enchiladas and bake at 350 for 45 minutes. Enchiladas should be slightly golden around the edges. Let stand for 10-15 minutes and serve.
     
 

Lime Shrimp Kabobs  Click for printer friendly copy

160 Calories, 9g fat, per serving (Recipe makes 2 servings)
A great dinner with fresh shrimp and good any season of the year.
Ingredients:
16 large shrimp, uncooked, deveined
3 large limes
2 cloves garlic, crushed and peeled
1/4 tsp black pepper
2 tsp olive oil
2 Tbsp fresh cilantro, cleaned and chopped
10 medium cherry tomatoes, rinsed and dried
10 small white-button mushrooms, wiped clean and stems removed

Cooking Instructions:
In a glass measuring cup, squeeze limes, yielding 1/4 cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator (do not let them marinate for more than 30 minutes as the acid of the juice will alter the texture of the shrimp).

Alternate cherry tomatoes, mushrooms, and shrimp on four skewers. Grill the skewers over a medium heat for 3 to 4 minutes on each side until the shrimp are just cooked through.

     
 

Spinach and Meat Cakes  Click for printer friendly copy

270 Calories, 9g fat, 2 cakes per serving (Makes 6 servings)
Fry up patties in non-stick pan or gril. When grilling avoid over cooking.
Ingredients:
1 pound ground beef, or turkey, 7% fat (93% lean)
2 bunches spinach - washed and cut into pieces (may substitute a 1-pound bag of frozen chopped spinach, thawed and well drained)
1/2 small finely chopped onion
2 minced garlic cloves
1/2 teaspoon salt
black pepper to taste
3 cups brown rice

Cooking Instructions:
1. Preheat frying pan (no oil).
2. Combine all ingredients except brown rice in a large mixing bowl. Mix well.
3. Form mixture into 12 small balls. Place in frying pan and flatten into patties using a spatula.
4. Cook over medium heat until cooked on both sides.
5. Serve over brown rice.

     
 

Pork Loin w/ Black Bean Salsa  Click for printer friendly copy

214 Calories, 3g fat, per serving (Makes 4 servings)
Fresh basil and tomatoes flavor both the pork and the salsa in this tempting entrée.
Ingredients:
Marinade
2 tablespoons chopped, seeded tomato
2 tablespoons minced fresh basil
1 tablespoon fresh lime juice
2 medium garlic cloves, minced
1/4 teaspoon pepper
1/8 teaspoon salt
**********
1 1-pound pork tenderloin, all visible fat discarded Cooking spray
Salsa
1 15-ounce can no-salt-added black beans, rinsed and drained
1/2 cup chopped, seeded tomato
1 medium green onion, sliced
2 tablespoons minced fresh basil
1 tablespoon finely snipped fresh Italian (or flat-leaf) parsley
1 tablespoon fresh lime juice
1 medium garlic clove, minced
1/4 teaspoon salt

Cooking Instructions:
For the marinade, put the 2 tablespoons tomato in a small bowl. Using the back of a wooden spoon, press gently on the pieces to bruise them and release some of their juice. Stir in the remaining marinade ingredients.

Put the pork in a medium glass baking dish. Spoon the marinade over the pork. Turn to coat. Cover and refrigerate for 30 minutes, turning once halfway through.

Meanwhile, preheat the oven to 425°F. Lightly spray a roasting pan and rack with cooking spray.

Drain the pork, discarding the marinade. Put the pork on the roasting rack, tucking the ends under if they are thin. Roast for 20 to 25 minutes, or until a meat thermometer inserted into the center of the pork reaches 160°F for medium doneness. Remove from the oven. Cover with aluminum foil and let stand for 5 minutes. Cut into slices about 3/4 inch thick.

While the pork stands, in a medium bowl, stir together the salsa ingredients. Let stand at room temperature for 5 minutes so the flavors blend. Spoon onto plates. Arrange the pork slices on the salsa. Avoid overcooking, use a meat thermometer to check doneness.
     
 

Mediteranean Baked Fish  Click for printer friendly copy

177 Calories, 4g fat, per 1/2 c. serving (Makes 5 servings)
Serve with optional Kalamata, green or black olives - add 50 calories and 10g fat.
Ingredients:
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drain(reserve juice) and coarsely chop
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1 lb fish fillets (sole, flounder, or sea perch)
1/2 tsp dried basil, crushed
black pepper to taste
(optional) 10 Kalamata, green or black olives, cut in half

Cooking Instructions:
1. Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10x6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375o F about 15 minutes or until fish flakes easily. (You can broil too)
     
     

Soups ...View Additional Recipes Here.
 

Tomato Basil Soup  Click for printer friendly copy

120 Calories, 4g fat, per serving (Recipe serves 4)
Use canned or fresh tomatoes right out of the garden.

Ingredients:
1 medium chopped onion
1 Tablespoon olive oil
2 crushed garlic cloves (or 1/4 teaspoon garlic powder)
1 can (15 1/2 ounce) drained and chopped tomatoes
1 pinch ground red pepper
1 teaspoon dried basil
2/3 cup nonfat dry milk (NDM) + 2 cups water (or substitute 2 cups nonfat milk for the reconstituted NDM)
Salt and pepper to taste.

Cooking Instructions:
1. In a medium saucepan, cook onion in oil over medium heat, stirring frequently until golden brown, about 4 minutes.
2. Add garlic and cook 1 minute longer. Add chopped tomatoes. 3. Cook uncovered over medium heat for 10 minutes.
4. Spoon 3/4 of mixture into food processor or blender container; puree until smooth. Return to saucepan.
5. Add red pepper, basil, and reconstitute NDM to the soup. Heat until hot but do not boil. Season to taste with salt and pepper. Serve immediately.

     
 

Snow Pea Bisque Soup  Click for printer friendly copy

90 Calories, 5g fat, per serving (Recipe serves 6)
A fresh and hearty version of a pea soup...garnish with diced tomatoes and a dollop of fat free yogurt.

Ingredients:
3/4 cup sliced green onions
1/2 cup chopped onion
1 Tbsp margarine
1 lb snow peas, trimmed
2 cups coarsley chopped romaine lettuce
2 cups coarsley chopped spinach
4 cups low sodium vegetable broth
1/2 tsp dried tarragon
1/2 tsp dried mint
6 Tbsp plain fat free yogurt

Cooking Instructions:
Saute onions in margarine in large sauce pan until tender. Add snow peas, lettuce, and spinach; sauté 5-10 minutes. Add broth, tarragon and mint; bring to boil. Reduce heat and simmer for 15 minutes covered or until snow peas are tender. Process soup in food processor or blender until smooth. Strain thoroughly with fine sieve. Serve warm or cold with yogurt garnish.

     
 

Pork Apple Carrot Soup  Click for printer friendly copy

110 Calories, 3g fat, per serving (Recipe serves 8)
Easy and flavorful, this hearty soup is great all year long.

Ingredients:
1 pound lean pork, cut into chunks
4 apples with skin, cored and quarterd
4 large carrots, peeled and cut into chunks
1 piece dried orange peel (optional)
4 slices ginger
1/2 teaspoon salt
20 cups water

Cooking Instructions:
1. In a large pot over high heat, combine all ingredients, bring to a boil.
2. Reduce heat to medium and simmer until soup reduces to about 8 cups of liquid, about 3 to 4 hours.
3. Skim fat from surface and serve.
4. Store leftover soup covered in refrigerator for up to 3 days.

     
 

Asian Chicken Stew  Click for printer friendly copy

186 Calories, 3g fat, per 1.25 c. serving (Recipe serves 4)
With this easy recipe, you can make a healthy entrée that has that great take-out flavor—and in next to no time at all. Another time, leave out the chicken and you’ll have a first-course or side soup.

Ingredients:
1 teaspoon toasted sesame oil
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
1 14-ounce can fat-free, low-sodium chicken broth
1 8-ounce can bamboo shoots, rinsed and drained
4 ounces (about 1 cup) fresh snow peas, trimmed
1/3 cup water and 1 tablespoon water, divided use
4 medium green onions, sliced
3 tablespoons plain rice vinegar
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon coarsely chopped peeled gingerroot
1 teaspoon light brown sugar
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
1 tablespoon cornstarch

Cooking Instructions:
Heat a large nonstick saucepan over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the chicken for 6 to 8 minutes, or until no longer pink in the center, stirring frequently.

Stir in the broth, bamboo shoots, snow peas, 1/3 cup water, green onions, vinegar, soy sauce, gingerroot, brown sugar, red pepper flakes, and pepper. Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 6 to 8 minutes, stirring occasionally.

Put the cornstarch in a cup. Add the remaining 1 tablespoon water, stirring to dissolve. Stir into the soup. Increase the heat to medium high and bring to a boil. Boil for 1 to 2 minutes, or until thickened, stirring occasionally.

     
 

Cannery Row Soup  Click for printer friendly copy

170 Calories, 5g fat, per 1 c. serving (Recipe makes 8 servings)
Using fish and clam juice makes this tasty soup heart-healthy.

Ingredients:
2 lb varied fish fillets (haddock, perch, flounder, cod, sole, etc.), cut into 1-inch-square cubes
2 Tbsp olive oil
1 clove garlic, minced
3 carrots, cut in thin strips
2 C celery, sliced
1/2 C onion, chopped
1/4 C green peppers, chopped
1 can (28 oz) whole tomatoes, cut up, with liquid
1 C clam juice
1/4 tsp dried thyme, crushed
1/4 tsp dried basil, crushed
1/8 tsp black pepper
1/4 C fresh parsley, minced

Cooking Instructions:
Heat oil in large sauce pan. Saute garlic, carrots, celery, onion, and green pepper in oil 3 minutes. Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes or until vegetables are fork tender. Add fish and parsley. Simmer, covered, 5-10 minutes more or until fish flakes easily and is opaque. Serve hot.

     

Desserts ...View Additional Recipes Here.
 

Fruit Pizza  Click for printer friendly copy

240 Calories, 8g fat per serving (Recipe makes 12 servings)
Kids will love it and so will you.

Ingredients:
Cookie Crust:
1/2 cup margarine
1/2 cup sugar
1 teaspoon vanilla extract
1 large egg
2 cups flour
2 teaspoons baking powder
**************
Cheese Spread:
8 ounces cream cheese, non-fat or light
1/2 cup sugar
1 teaspoon vanilla extract
************
Fruit Topping Ideas:
1 cup sliced strawberries or kiwi, bananas, pears, peaches, or blueberries

Cooking Instructions:

1. Preheat oven to 375 degrees.
2. For crust, cream margarine, sugar vanilla, and egg until light and fluffy. Add flour and baking powder, mixing well.
3. Spread mixture about 1/8 inch thick on a pizza pan, baking sheet, or 9 inch by 13 inch pan.
4. Bake for 10 to 12 minutes or until lightly browned. Cool.
5. For spread, mix together cream cheese, sugar, and vanilla. Spread on cooled cookie crust.
6. Arrange fruit on top of pizza. Refrigerate until serving time.

     
 

Papaya Boats  Click for printer friendly copy

170 Calories, 1g fat per serving (Recipe makes 4 servings)
A refreshing, healthy dessert. Subsititute your favorite fruits to make it your own.

Ingredients:
2 ripe papayas
1 cup (11 oz) Mandarin oranges, drained
1 banana (small and ripe), sliced
1 kiwi, peeled and sliced
1/2 cup blueberries
1/2 cup strawberries
3/4 cup non-fat vanilla yogurt
2 tsp chopped fresh mint

Cooking Instructions:

Cut papayas in half lengthwise; scoop out seeds. Place oranges, banana, kiwi and berries in each papaya half. Combine yogurt and mint; mix well and spoon over fruit before serving. Garnish with mint sprigs, if desired.

     
 

Sweet Potato Custard  Click for printer friendly copy

144 Calories, 2g fat per serving (Recipe makes 6 servings)
Sweet potatoes and bananas combine to make a flavorful low fat custard with no added fat.

Ingredients:
1 C mashed cooked sweet potato
1/2 C mashed banana (about 2 small)
1 C evaporated skim milk
2 Tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 tsp salt
as needed nonstick cooking spray
1/4 C raisins
1 Tbsp sugar
1 tsp ground cinnamon

Cooking Instructions:

In a medium bowl, stir together sweet potato and banana. Add milk, blending well. Add brown sugar, egg yolks, and salt, mixing thoroughly.

Spray a 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish. Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.

Bake in a preheated 325º F oven for 40-45 minutes or until a knife inserted near center comes out clean.

     
 

Cheesecake Wontons  Click for printer friendly copy

133 Calories, 2.5g fat per 2 wontons (Recipe = 4 servings)
Wonton wrappers sprinkled with crushed graham cracker create mini-baskets for a luscious cheesecake-style filling .

Ingredients:
Cooking spray
2 tablespoons crushed low-fat graham cracker
1/4 teaspoon ground cinnamon
8 wonton wrappers
2 ounces low-fat tub cream cheese, softened
1/4 cup fat-free sour cream
1 tablespoon frozen orange juice concentrate
1 1/2 teaspoons firmly packed light brown sugar
1/2 teaspoon fresh lemon juice
1/2 teaspoon vanilla extract
1/4 cup sliced strawberries
2 teaspoons honey

Cooking Instructions:

Preheat the oven to 400°F. Lightly spray 8 cups of a 12-cup mini-muffin pan with cooking spray.

In a small bowl, stir together the graham cracker and cinnamon.

Place the wonton wrappers in a single layer on a flat surface, such as a large cutting board or piece of aluminum foil. Lightly spray both sides of the wrappers with cooking spray. Sprinkle with the graham cracker mixture. Place a wrapper in each of the sprayed muffin cups. Press down gently in the middle of each wrapper so it molds to the shape of the cup and the tips point out attractively. Fill the remaining 4 muffin cups with water (to keep the pan from warping).

Bake for 6 to 7 minutes, or until golden brown. Transfer the pan to a cooling rack. Let cool for at least 15 minutes before removing the baskets from the pan.

Meanwhile, in a medium bowl, using an electric mixer on medium speed, beat the cream cheese, sour cream, orange juice concentrate, brown sugar, lemon juice, and vanilla for 1 to 2 minutes, or until fluffy, scraping the bowl once halfway through. Spoon about 1 tablespoon mixture into each cooled basket.

In a small bowl, stir together the strawberries and honey. Arrange the strawberries on top of each basket.

     
 

Apple Coffee Cake  Click for printer friendly copy

188 Calories, 5g fat per serving (Recipe makes 20 servings)
Apples and raisins provide the moistness, which means less oil can be used in this low saturated fat, low cholesterol, and low sodium coffee cake. Serving size 3-1/2" x 2-1/2" square.

Ingredients:
5 C tart apples, cored, peeled, chopped
1 C sugar
1 C dark raisins
1/2 C pecans, chopped
1/4 C vegetable oil
2 tsp vanilla
1 egg, beaten
2-1/2 C sifted all-purpose flour
1-1/2 tsp baking soda
2 tsp ground cinnamon

Cooking Instructions:

Preheat oven to 350º F. Lightly oil a 13x9x2-inch pan. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

     

Snacks ...View Additional Recipes Here.
 

Easy Spring Rolls  Click for printer friendly copy

110 Calories, 4g fat per serving. Recipe makes 6 servings.
Just a little extra prep for a delicous snack..

Ingredients:
3 sheets of rice paper
Basil Sauce:
2 T fat-free mayonnaise
2 T prepared pesto
1 t Dijon mustard
--------------- Thai Sauce:
2 T fat-free mayonnaise
2 T Thai sauce
-------------- Filling:
1 c carrots, shredded
1 c broccoli slaw or chopped broccoli
2 bell peppers, sliced
1 c mushrooms, sliced
Protein: select one, (nutrition specs based on chicken)
6 oz cooked chicken breast, sliced
6 oz cooked turkey, sliced
6 oz cheese (mozzarella or string)
Cooking Instructions:

Make the sauce of your choice by combining the ingredients in a small bowl. Prepare all vegetables and desired protein filling. Place the rice papers one at a time in a flat dish filled with hot water. Immerse for 5 seconds. Remove from the water and lay flat on a clean kitchen towel. Spread desired sauce on the rice paper then fill with 1/3 of the vegetables and meat or cheese. Fold in sides of the paper to form a seal, then roll from the bottom of the circle away from you to form an egg roll shape. Repeat until all three rice papers have been filled. Slice each roll in half and serve! Makes 6 rolls.

     
 

Savory Apricot Bites   Click for printer friendly copy

40 Calories, 2g fat per serving. Recipe makes 12 servings.
Wow...a light, easy, fruity snack.

Ingredients:
4 oz, fat-free cream cheese, softened
12 fresh apricots, halved
1/4 cup, pistachios, finely chopped

Cooking Instructions:

Stir cream cheese until smooth; pipe or spoon into apricot halves. Sprinkle tops with pistachios. Serve as an appetizer, snack, or dessert.

     
 

Asian Peanut Butter Dip   Click for printer friendly copy

90 Calories, 5g fat per serving. Recipe makes 5 servings.
An adult peanut butter and celery snack. After filling celery stalks with dip, sprinkle top with a pinch of sesame seeds, if desired.

Ingredients:
3 Tablespoons creamy peanut butter
2 Tablespoons apple butter
2 Tablespoons skim milk
1 Tablespoon reduced sodium soy sauce
1 1/2 teaspoons lime juice
10 ribs celery, cut into fourths

Cooking Instructions:

1. Combine peanut butter, apple butter, milk and soy sauce in a small bowl.
2. Wisk together until very smooth.
3. Store tightly, sealed in refrigerator.
4. Serve with celery or other crunchy fruits and vegetables.

     
 

Tropical Fruit Dippers  Click for printer friendly copy

98 Calories, 0g fat per serving. Recipe makes 4 servings.
Feel free to substitute your favorite seasonal fruits for the pineapple, kiwi, mango dippers. Some good ones to try include berries, pears, and apples .

Ingredients:
Fruit Dip
2 tablespoons all-fruit apricot spread
1 cup fat-free whipped topping, thawed in refrigerator
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
****************
1/2 cup pineapple chunks
1/2 cup sliced kiwi
1 cup cubed mango

Cooking Instructions:

In a small microwaveable bowl, heat the fruit spread on 100 percent power (high) for 20 seconds, or until slightly melted.

Add the whipped topping, vanilla, and cinnamon, stirring briskly until smooth. (The volume of the whipped topping will decrease.) Serve with the pineapple and mango for dipping or cover with plastic wrap and refrigerate for up to two days before serving.
     
 

Apricot-Orange Bread  Click for printer friendly copy

97 Calories, 2g fat per 1/2" slice. Recipe makes 2 loaves.
Only 1 egg and very little margine are used in this low-saturated-fat, low-cholesterol low-sodium bread.

Ingredients:
1 (6 oz) package of dried apricots cut into small pieces
2 C water
2 Tbsp margarine
1 C sugar
1 egg, slightly beaten
1 Tbsp freshly grated orange peel
3-1/2 C sifted all-purpose flour
1/2 C nonfat dry milk powder
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1/2 C orange juice
1/2 C chopped pecans

Cooking Instructions:

1) Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
2) Cook apricots in water in a covered medium-size saucepan for 10-15 minutes or until tender but not mushy. Drain; reserve 3/4 cup liquid. Set apricots aside to cool.
3)Cream together margarine and sugar. By hand, beat in egg and orange peel.
4)Sift together flour, dry milk, baking powder, soda, and salt. Add to creamed mixture alternately with reserved apricot liquid and orange juice.
5) Stir apricot pieces and pecans into batter.
6) Turn batter into prepared pans.
7) Bake for 40-45 minutes or until bread springs back when lightly touched in center.
8) Cool 5 minutes in pan. Remove from pan and completely cool on wire rack before slicing.

     

Salads ...View Additional Recipes Here.
 

Tuna Apple Salad Rollup/Wrap Click for printer friendly copy

270 Calories, 4g fat, per serving (Serving size 1/4 of recipe)
Nutritional info based on pita wrap. For lower calorie use lettuce wrap...just as tasty...use for a salad on the go!

Ingredients:
1 can (12 ounces) tuna, packed in water
2 Tablespoons minced red onion
1 cored and chopped apple
1 cup chopped celery
1 cup golden raisins
5 Tablespoons Italian dressing, light
2 cups salad greens
2 pita breads - cut in half or 8 lettuce leaves

Cooking Instructions:

1. In a small bowl, stir together tuna, onion, apple, celery, raisins, and 2 Tablespoons of dressing.
2. In another bowl, toss together salad greens with remaining dressing.
3. Carefully open pita breads and fill with equal amounts of greens and tuna salad or put equal amounts of each in a lettuce leaf and roll up.

     
 

California Marinated Salad Click for printer friendly copy

80 Calories, 3g fat, per serving (Recipe serves 6)
Easy prep...takes only 30 minutes. Can use as a side dish, salad, or appetizer.

Ingredients:
3 nectarines, chopped
1/2 pound fresh mushrooms, quartered
1 cup cherry tomatoes, halved
1/2 cup pitted ripe olives (optional)
1/3 cup chopped green onions
1 (8oz) can artichoke hearts
1 Tbsp vegetable oil
1/4 cup lemon juice
1/4 tsp sugar
1 tsp tarragon, crumbled
1/2 tsp thyme

Cooking Instructions:

In a large bowl, combine nectarines, mushrooms, cherry tomatoes, olives and green onions. Drain and save liquid from the artichokes. Add the artichokes to the salad. Combine reserved liquid with remaining ingredients in a jar. Shake well and pour over the salad.

Serve immediately or chill in the refrigerator for 2 hours for the best flavor.

     
 

Chick Chick Salad Click for printer friendly copy

290 Calories, 5g fat, per serving (Recipe serves 4)
The combination of bright green spinach, rich red tomatoes, and shiny black olives makes this salad pop with color as well as taste.

Ingredients:
3/4 cup water
1/2 tsp curry powder
2/3 cup couscous
1 cup cubed cooked chicken breast (about 1/2 lb boneless, skinless)
1-1/2 cups cooked (1/2 cup dry) or 1 can (15 oz) garbanzo beans, drained
1/2 cup chopped red cabbage
1/4 cup thinly sliced celery
1/4 cup plus 2 Tbsp fresh orange juice
1 tsp grated orange rind
2 tsp olive oil
1/4 tsp pepper

Cooking Instructions:

In a medium saucepan, bring water, salt, and curry powder to a boil; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork.

Add chicken, garbanzos, cabbage, onions, and celery. Combine orange rind, orange juice, olive oil, and pepper in a small bowl; stir with a wire whisk until blended.

Add to couscous mixture; toss well. Serve immediately or chill.

     
 

Chicken Rotini Salad w/Rosemary Click for printer friendly copy

296 Calories, 9g fat, per serving (Recipe serves 4)
The combination of bright green spinach, rich red tomatoes, and shiny black olives makes this salad pop with color as well as taste.

Ingredients:
4 ounces dried multigrain rotini
1 1/2 cups cubed cooked skinless chicken breasts, cooked without salt
1 14-ounce can artichoke hearts, rinsed, drained, and coarsely chopped
1 cup grape tomatoes, halved (about 5 ounces)
1 cup fresh baby spinach (about 1 ounce)
1/3 cup finely chopped red onion
1 2.25-ounce can sliced black olives, drained
3 tablespoons red wine vinegar
1 tablespoon olive oil (extra-virgin preferred)
1/2 teaspoon dried rosemary, crushed
1/4 cup crumbled low-fat blue cheese

Cooking Instructions:

In a stockpot or large saucepan, prepare the pasta using the package directions, omitting the salt and oil. Drain in a colander. Run under cold water to stop the cooking process and cool the pasta quickly.

Meanwhile, in a large bowl, stir together the remaining ingredients except the blue cheese.

Stir in the pasta. Gently fold in the blue cheese.

     
 

Sweet & Sour Seashell Salad Click for printer friendly copy

149 Calories, 2g fat, per serving (Serving size 1/2 cup)
Draining the marinade before serving keeps the fat and sodium low in this cold pasta salad.

Ingredients:
1 lb uncooked small seashell macaroni (9 cups cooked)
2 Tbsp vegetable oil
3/4 C sugar
1/2 C cider vinegar
1/2 C wine vinegar
1/2 C water
3 Tbsp prepared mustard
to taste black pepper
2 oz jar sliced pimentos
2 small cucumbers
2 small onions thinly sliced
18 lettuce leaves

Cooking Instructions:

Cook macaroni in unsalted water, drain, rinse with cold water and drain again. Stir in oil. Transfer to 4-quart bowl. Place sugar, vinegars, water, prepared mustard, salt, pepper, and pimento in blender. Process at low speed 15-20 seconds, or just enough so flecks of pimento can be seen. Pour over macaroni. Score cucumber peel with fork tines. Cut cucumber in half lengthwise, then slice thinly. Add to pasta with onion slices. Toss well. Marinate, covered, in refrigerator 24 hours. Stir occasionally. Drain and serve on lettuce.

     
     

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