Turkey Southwestern Breakfast Burgers
1 pound ground white meat turkey
1/2 cup drained low-sodium corn
1/4 cup minced onions, sautéed
1/4 cup diced sweet red peppers
1/2 cup fresh cilantro
2 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon ground cumin
1 cup fresh whole wheat bread crumbs
1 large egg white
1 teaspoon canola oil (for sautéing patties)
Mix meat and all ingredients (except oil) and shape into 4–5 patties.
Add oil to frying pan and sauté patties for 2 minutes on each side, then lower heat and continue to brown.
“Wake Up” Breakfast Burrito
Two (7-inch) fat-free tortillas
1 container Egg Beaters® egg substitute or 3 egg whites
1/4 cup fat-free shredded cheese (I recommend cheddar)
1 small can fat-free refried beans
Salsa (homemade or you can buy prepared)
Scramble Egg Beaters® or egg whites in a non-stick pan.
Heat tortillas and then spread 3 tablespoons of refried beans on each tortilla.
Top with egg, sprinkle with cheese, and then microwave until the cheese melts.
285 calories, 26g protein, 39g carbohydrates, 0.7g fat, 900mg cholesterol,
5g sodium per serving. Serves 2.
Bran and Cherry Muffins
1-1/2 cups dried tart cherries
1 cup wheat bran
1 cup evaporated skim milk
Splenda® to equal the sweetness of 1/4 cup of sugar
1/2 cup unsweetened applesauce
1/4 cup low-sugar molasses
1 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
2 large egg whites
Pre-heat the oven to 375 degrees.
Use a 12-cup silicone muffin pan.
In a large bowl, mix cherries, bran, milk, sugar, applesauce, molasses, eggs. Let stand 10 minutes.
In a separate bowl, mix flour and baking soda.
Add flour mixture to bran mixture and stir just past moistening. Batter should remain
In a clean dry bowl, beat egg whites till soft peaks form. Gently fold the egg whites into batter. Spoon into muffin tins and bake 20–25 minutes (until
muffins are lightly brown on top).
Test with a toothpick for doneness.
Nutrition information: 190 calories, 5g fat, 1g saturated fat, 32g carbohydrate, 107mg
sodium per serving. Makes 12 muffins.
Halloween (Pumpkin) Oat Muffins
1-1/4 cups unbleached white flour
1 tablespoon baking powder
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
1 cup rolled oats
1 egg or 2 egg whites or comparable Egg Beaters®
1 additional egg white
1/4 cup pumpkin purée
3/4 cup evaporated skim milk
1/2 cup unsweetened pineapple juice
2 tablespoons canola oil
1/8 cup brown sugar and 2 single-serving packets of Splenda® (less brown
sugar can be used or you can substitute 1/4 cup apple butter)
4 – 5 tablespoons All-Fruit® apricot preserves
Preheat oven to 400 degrees.
Prepare standard muffin tin with liners or use silicone muffin pan. Into a large bowl, sift flour, baking powder, salt, and cinnamon.
Whirl oats in blender until they are the consistency of cornmeal, then add to dry mixture.
In a separate bowl, beat 1 egg and 1 egg white.
Add in purée, evaporated milk, oil, brown sugar (or apple butter).
Fold wet ingredients into dry ingredients and mix well. Spoon into muffin pans.
Create a small well in the batter in each cup and top with apricot jam.
Bake 25 - 30 minutes (or until a toothpick inserted in a muffin comes out clean). Cool.
Nutrition information: 162 calories, 3.4g fat, 5g protein, 24g carbohydrate per serving.
Oven-Poached Salmon with Scallions
1/4 cup white wine
1/4 cup fish stock (now available in supermarkets)
3/4 cup low-sodium soy sauce
1 1/2 inch piece of ginger root, thinly sliced
2 scallions, chopped
Fresh black pepper to taste
1 pound salmon filet, tail end (which is the “thinnest cut”)
Mix ingredients in shallow pan (except fish) and allow to sit for 1 minute. Lay fish
on top, then cover. Bake at 350 degrees for 15-20 minutes. Test fish with toothpick to make sure it is cooked all the way thru.
Serve fish on bed of fresh steamed spinach and brown rice.
Sprinkle with lemon juice.
345 calories, 49g protein, 13g carbohydrate, 8g fat, 114mg cholesterol,
1g fiber per serving. Serves 2.
Herb-Seasoned Crusted Haddock
1 tablespoon each: oregano, thyme, basil, garlic, chives, chopped parsley
1/4 cup dried bread crumbs
3/4 pound haddock
1 egg white
1/4 cup white wine
Kosher salt to taste
Separately steam zucchini, red pepper and asparagus tips.
Mix herbs and bread crumbs in a bowl and set aside.
Dip haddock in egg white and cover with bread crumb mixture.
Fill pan with white wine, and place fish gently in pan
Bake in oven pre-heated to 350 degrees for 10–12 minutes.
Sprinkle lightly with coarse salt and serve with steamed zucchini, red pepper, and asparagus.
Nutrition information: 395 calories, 55g protein, 24g carbohydrate, 9g fat, 150mg cholesterol
Grilled Tuna with Mango-Carrot Salsa
1/4 cup diced and peeled mango
1 cup grated carrot
3 tablespoons fresh lime juice
1 tablespoon minced fresh chives
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
1/8 teaspoon coriander
1/8 teaspoon ground cumin
1/4 teaspoon Mrs. Dash® salt-free seasoning
1/4 teaspoon black pepper
4 (6-ounce) tuna steaks (about 1 inch thick)
Combine first 8 ingredients in a bowl, stir well and set aside.
Spray grill with cooking spray and heat up the grill area
Season fish with salt/pepper and grill on each side.
Top with homemade or store bought salsa.
Nutrition information: 296 calories, 9g fat, 40g protein, 2g fiber, 13g carbohydrate,
298mg sodium per serving. Makes 4 servings.
Three-Apple Chunky Chicken Salad
Two (4-ounce) skinless chicken breasts, grilled
3/4 cup diced Gala apples
3/4 cup diced Red Delicious apples
1/2 cup diced Granny Smith apples
1/2 cup thinly sliced celery
3 tablespoons chopped pecans
1/4 cup fat-free mayo
2 tablespoons fat-free sour cream
1-1/2 teaspoons stone-ground mustard
1/2 teaspoon dried tarragon
1/4 teaspoon salt
1/8 teaspoon fresh pepper
Season and grill chicken and cool. Cube chicken and combine with apples, celery, nuts and toss. Whisk mayo, sour cream, mustard and spices. Mix in chicken and toss gently. Chill for 30 minutes.
Nutrition information: 246 calories, 12g fat, 24g protein, 8g sugar, 13g carbohydrate, 2g
fiber, 287 mg sodium per serving. Makes 4 servings.
SANDWICHES / WRAPS
SAUCES / DIPS
Black Bean Hummus
1 (15-ounce) can black beans, drained and rinsed
1/4 cup low-sodium vegetable stock
2–3 tablespoons tahini (sesame seed paste)
2 to 2-1/2 tablespoons lemon juice
1-1/2 tablespoons of low-sodium soy sauce
Salt and cayenne pepper to taste
Whole grain pita bread cut into wedges
Process first 5 ingredients in food processor until smooth.
Season to taste with salt and cayenne. Refrigerate 1–2 hours, then spoon into a
serving bowl and serve with pita or baked pita chips and cut up vegetables.
Makes 4 servings.
Chili and Bean Stuffed Sweet Potato
1 medium sweet potato, baked
1/2 cup rinsed black beans
1/4 cup chopped onions
1/2 teaspoon minced garlic
1 tablespoon canned diced green chilies
½ cup diced tomatoes
Mix together the beans (rinsed), onions, garlic and chilies
Top potato halves with mixture and then sprinkle 1 ounce of grated fat-free
cheddar cheese on each halve, then top generously with cubed tomatoes
Squash Purée Elegante
3–4 winter squash
1/2 cup warmed low-fat soymilk
1–2 tablespoons low-sugar maple syrup
1/4 teaspoon nutmeg
1/4 teaspoon white pepper
Pre-heat oven to 400 degrees. Cut squash lengthwise and scoop
out seeds and stringy fibers. Place squash cut-side down on sheet pan filled
with 1/4 inch of water. Bake 25–35 minutes (until tender).
Remove, flip over, and allow the them to cool down.
Scoop out pulp, transfer to bowl, and add milk, syrup, seasonings and mash the mixture. Place mixture in serving bowl and serve immediately.
Nutrition information: 62 calories, 2.8g fiber, 7mg sodium, 2.3g protein per serving.
Sweet Potato Air Fries
Four (8-ounce) sweet potatoes, scrubbed
1 teaspoon olive oil
1/2 teaspoon cayenne pepper or smoked paprika (or other seasoning)
Salt to taste
Nonstick cooking spray
Pre-heat oven to 450 degrees. Cut unpeeled sweet potatoes
lengthwise into 1/2-inch slices. Cut slices into sticks. Toss sweet potatoes in
olive oil/seasoning mixture. Transfer potatoes to baking sheet prepared with
cooking spray. Bake 15 minutes, turning once, then bake for an additional
15–20 minutes, and till golden. Sprinkle lightly with salt before serving.
Nutrition information: 250 calories, 2g fat, 4g protein, 50g carbohydrate per serving.
Butternut Squash and Garlic Purée
1–2 pound butternut squash, halved and seeded
2 cloves garlic, unpeeled
2 teaspoons olive oil
1/2 teaspoon chopped sage leaves
1/4 teaspoon cayenne pepper
1/4 teaspoon grated nutmeg
Optional: salt or Mrs. Dash to taste
Pre-heat oven to 375 degrees.
Put squash cut-side down in a shallow baking dish sprayed with a bit of cooking spray. Bake until tender, approximately 50 minutes.
After the first 25 minutes, wrap garlic cloves loosely in foil and place them next to the squash for the final 25 minutes of baking.
Remove squash pulp from peel.
Squeeze garlic to separate it from the skins.
Purée garlic and squash with a food mill into a bowl. Add olive oil,
cayenne, nutmeg, and salt and stir well. Mix with squash and serve. You can also refrigerate and re-heat.
Nutrition information: 106 calories, 2g fat, 20g carbohydrate, 2g protein per serving.
Piña Colada Smoothie
1 frozen banana
1/2 cup crushed pineapple (in its own juice)
1 cup plain non-fat yogurt
Dash coconut extract
1/2 cup skim milk
Blend ingredients in a traditional blender for about 60 seconds.
Nutrition information: 348 calories, 1.3g fat (you can share this “meal” to make 2 snacks)
Vitamin C Blended Sipper
1 medium banana, cut up
1 ripe peach, peeled, pitted, and cubed
1 cup raspberries
1-1/2 cups fresh-squeezed orange juice
3 ice cubes
Blend ingredients for about 60 seconds in traditional blender.
Nutrition information: 185 calories, 3g protein, 1 gram fat, 7g fiber, 2 mg sodium.
Mega-Citrus Rush Smoothie
1-1/2 cups diced pineapple
1-1/2 cups diced cantaloupe
1/2 cup fresh-squeezed orange juice
1/2 cup carrot juice
3 ice cubes
Blend for 60 seconds in traditional blender.
Nutrition information: 152 calories, 3g protein, 1g fat, 37g carbohydrate, 30 mgs sodium
SNACKS AND TREATS
Red Lentil Soup with Bulgur
6 teaspoons olive oil
2 onions, chopped (1-1/2 cups)
3 cloves garlic, finely chopped
2 teaspoons ground cumin
8 cups low-sodium, fat-free chicken broth or vegetable broth
1-1/2 cups red lentils, rinsed
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoons fresh lemon juice
Salt and pepper
1 teaspoon paprika
1 teaspoon cayenne pepper
Heat 2 teaspoons of oil in saucepan. Add onions and soften for 3
minutes. Add garlic and cumin and cook for 1 minute. Add broth, lentils,
tomato paste, bay leaf, and bulgur and simmer, stirring occasionally. Cook
20–30 minutes until lentils soften. Take 4 cups of mixture and purée in food
processor and then return to the cooking mixture on stovetop. Stir in lemon juice, salt, and
pepper to taste.
Heat the rest of the oil in a separate pan, adding paprika and
cayenne pepper (this is your seasoning).
Serve soup and drizzle seasoning over top just before serving.
Nutrition information: 220 calories, 5g fat, 12g fiber, 190mg sodium (if no salt added), 1g
saturated fat per serving. Makes 8 servings.
Antioxidant-rich Carrot Ginger Soup
3 tablespoons olive oil
2 medium onions, chopped
1 tablespoon each of minced garlic and fresh ginger root
4 cups vegetable stock
2 pounds carrots, peeled and chopped
1 tablespoon grated orange zest
1-1/2 cups low-sugar orange juice
Add onions and 1 tablespoon of garlic and 1 tablespoon of ginger
to heated oil in pan, and sauté till golden. Add veggie stock and carrots, then reduce heat and cook until tender (about 40 minutes).
Add in orange zest and stir.
Strain soup through a fine strainer and transfer solids to a food processor or blender. Add 1
cup of orange juice liquid and purée till smooth. Return blender ingredients to pot along with
remaining orange juice liquid.
Cook over low heat and add salt and pepper to taste.