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Baked apple crisps are the perfect fall snack — easy to make and endlessly craveable. You can even use them to spice up cereal or yogurt. Ingredients 3 large sweet, crisp apples (Honeycrisp, Fuji, Gala, Pink Lady) 1 tsp ground cinnamon Instructions Preheat your oven to 200° F. Place racks in the upper and lower thirds of your oven. Line two baking sheets with parchment paper. Wash the apples. Core the apples if you have an apple corer. If not, simply pick out the seeds as you're preparing your apples. With a mandolin or a very sharp knife, slice the apples horizontally into 1/8 inch-thick rounds. Arrange the apples in a single layer on the prepared baking sheets. Sprinkle with cinnamon. Bake for 1 hour in the upper and lower thirds of the oven. After 1 hour, switch the positions of the pans, moving the upper pan to the lower rack and the lower pan to the upper rack. Continue baking for 1 to 1 1/2 additional hours. Test crisps by removing a single apple chip from the oven and set out at room temperature for 2 to 3 minutes. Once you are happy with the crispness (the total time will vary based on the thickness of your slice and the type of apple), turn off the oven and let the apples sit in the oven for 1 hour, as the oven cools down, to crisp further. Enjoy as a snack or use the crisps to top your favorite yogurt, cereal or oatmeal. Nutrition Information  Fat: 0.5 g Carbohydrates: 31 g Dietary fiber: 5 g Protein: 0.5 g
Whether you’re growing tomatoes at home or buying them from the store, this homemade salsa recipe is a great way to enjoy fresh summer produce. And by grilling your veggies you’ll get a deeper, smokey flavor you might only think possible from store-bought salsa. Ingredients 6 Roma tomatoes (or combination) 2 jalapeño peppers (1 for mild)  2 garlic cloves 1 green pepper ½ red onion ¼ cup cilantro Juice from ½ a lime ¼ tsp paprika ¼ tsp chili powder Pinch of red pepper flakes Salt and pepper, to taste Instructions Preheat the grill to medium-high heat. Place the tomatoes, peppers, onion and garlic on the grill. Grill 8-10 minutes, turning vegetables every few minutes until the vegetables are charred. Remove vegetables from grill and allow to cool until able to handle. Remove skins and seeds from peppers. Consider wearing gloves when handling jalapeños. Add vegetables and remaining ingredients to a food processor. Pulse until salsa is desired consistency. May chop ingredients by hand for chunky salsa. Serve with tortilla chips or your favorite recipe. Consume within five days. Nutrition Information Calories: 27 kcal Fat: <1 g Protein: 1 g Carbohydrates: 6 g Fiber: 2 g Sodium: 5 mg Potassium: 281 mg
Frozen yogurt cups are sweet summer treat that are good for you. Customize them with whatever toppings you or your family love most to please even picky eaters. Ingredients 2 cups plain Greek yogurt ¼ cup honey 1 teaspoon vanilla extract 1 cup fresh fruit, diced 1 cup additional toppings (nuts, dried fruit, dark chocolate chips, coconut flakes, etc.) Instructions In a small bowl, combine yogurt, honey, and vanilla. Mix well to combine. Prepare muffin tins with liners. Evenly distribute yogurt in muffin cups, approximately 3-4 tablespoons per cup. Add fruit and additional toppings to yogurt mixture. Gently mix into yogurt. Freeze for 2-3 hours or until solid. Remove muffin liners and enjoy. Nutrition Information Serving size: 1 cup Amount per serving Calories: 130 Fat: 7g Carbohydrates: 11g Dietary fiber: 1g Sugar: 8g Protein : 7g
Fresh, healthy and easy to make, a loaded Caprese salad is the perfect summer dish. Bring it as a side to your next socially distanced gathering, or enjoy it for lunch or dinner on its own. Ingredients 1 cup cherry tomatoes, halved 1 cup cucumber, chopped 1 cup sweet peppers, chopped ¼ cup green onion, chopped 3-4 tablespoons basil, chopped ½ cup mozzarella, diced (or pearls) 1 can chickpeas, drained and rinsed ¼ cup pesto sauce Instructions Combine all ingredients in a large bowl. Mix until well combined. Nutrition Information Serving size: 1/5 of the salad Amount Per Serving Calories: 186 Fat: 8g Total carbohydrates: 20g Dietary fiber: 6g Protein: 10g Sodium: 212mg
Salmon patties are an easy, flavorful and versatile way to add protein to your diet. They’re great as a salad topper, as the meat in a tortilla wrap, or served as-is with a healthy side dish. Ingredients Salmon – 3, 5-ounce cans or packets, drained ¼ cup white onion, finely chopped ¼ cup red and yellow bell pepper, finely chopped 1 large egg ½ cup breadcrumbs 1 teaspoon Worcestershire sauce 1 tablespoon olive oil Instructions Combine ingredients in a large bowl. Mix until well combined. Form into five patties. Heat olive oil in a frying pan. Place patties into pan. Brown on each side, turning gently. Nutrition Information Serving size: 1 patty Amount Per Serving Calories: 160 Total fat: 7g Saturated fat: 1.2g Total carbohydrates: 8g Dietary fiber: 1g Protein: 15g Sodium: 362mg
If you’re looking for a meal that’s simple to prepare but packs a flavorful punch, feast your eyes on this recipe. Largely made with pantry and fridge staples, black bean-stuffed sweet potatoes deliciously blend sweet and savory flavors — and they’re loaded with both fiber and protein. Ingredients 4 medium sweet potatoes  1 teaspoon olive oil 1 cup yellow onion, chopped  1 red bell pepper, diced 2 garlic cloves, minced ½ tsp ground cumin 2 tsp chili powder One 15-ounce can of black beans ¾ cup tomato sauce or salsa For extra protein, add ground turkey or lean ground beef to filling. Optional toppings: cilantro, avocado, plain Greek yogurt, cheese Instructions Preheat oven to 400° F. Poke holes in sweet potatoes. Place on foil lined baking sheet. Roast potatoes in oven for 40-50 minutes or until tender. Meanwhile, prepare filling. Heat olive oil in nonstick skillet over medium heat. Add onion, bell pepper and garlic. Next, add cumin and chili powder. Stir for 1 minute. Mix in beans and tomato sauce. Bring to a boil, stirring occasionally. Reduce to medium heat and simmer until thickened. Once sweet potatoes are done baking and cool enough to handle, cut open length-wise. Place ½ cup of filling in each potato and add desired toppings to finish. Nutrition Information Serving size: 1 potato with ½ cup of filling Amount Per Serving* Calories: 273 Fat: 3g Total Carbohydrates: 50g Dietary fiber: 14g Protein: 11g Sodium: 310mg *Not including turkey/ground beef or toppings Recipe adapted from  
Baking can bring you joy in complicated times, and we think this banana bread is the perfect comfort food: moist, hearty and packed with big banana flavor. But thanks to some healthy ingredient swaps, you won’t feel guilty about enjoying a slice for breakfast, a midday snack or dessert (we highly recommend warming it up first).   Ingredients 3/4 cup sugar 1/4 cup light butter, softened, or ¼ cup canola oil 1  cups mashed ripe banana (about 3 bananas) Optional: ½-1 grated apple (gives more flavor and moisture) or ½ cup of fruit of choice 1/4 cup fat-free milk 1/4 cup low-fat sour cream or plain yogurt 2 large egg whites or ¼ cup egg substitute 1 teaspoon vanilla extract 1 teaspoon ground cinnamon 2 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon salt Cooking spray Instructions Preheat oven to 350°. Combine sugar and butter in a bowl; beat at medium speed of a mixer until well-blended. Add banana, milk, sour cream or yogurt, vanilla, egg whites and apple/other fruit. Beat well and set asde. Combine flour, baking soda, cinnamon and salt. Stir well. Add dry ingredients to creamed mixture, beating until blended. Coat four miniature (5 x 2 1/2-inch) loaf pans with cooking spray. Spoon batter evenly into pans. Bake at 350° for 45 minutes or until a wooden toothpick inserted in center comes out clean. Let cool in pans 10 minutes on a wire rack. Remove from pans and let loaves cool completely on wire racks before slicing. This recipe can also be made into muffins (cook for 20 minutes at 350°) or mini-muffins (cook for 15-16 minutes at 350°). Nutrition Information Makes 4 mini loaves; 4 servings per loaf. Serving size: 1 slice Amount per serving* Calories: 147 Fat: 2.2g Saturated fat: 1.4g Protein: 2.5g Carbohydrates: 30.2g Dietary fiber 1.1g Cholesterol: 7mg Sodium: 180mg *Approximate totals; actual numbers will vary based on ingredient substitutions and/or addition of fruit Recipe adapted from Cooking Light (November 1996).
In stressful times, it's easy to reach for snacks that taste great but aren't so great for you. Instead of opening that big bag of chips, check out this recipe for roasted garbanzo beans — a simple and inexpensive snack that satisfies your salty and crunchy cravings while providing ample protein and fiber. Garbanzo beans, also known as chickpeas, taste great and are at their crispiest fresh out of the oven. After they cool, they become deliciously chewy. And as this recipe proves, they're customizable to your tastes with your choice of seasonings. Happy snacking! Ingredients: 1 can garbanzo beans (chickpeas) 1 tablespoon olive oil ½ teaspoon salt 1 teaspoon seasoning of your choice (seasoning salt, chili powder, curry powder, garlic, etc.) Directions: Preheat oven to 400 °F. Pour the can of garbanzo beans into a strainer, rinse thoroughly under running water. Pat the garbanzo beans dry with a clean dishtowel. Remove any skins that come off while drying. Toss the garbanzo beans with olive oil and salt. Roast the garbanzo beans for 30 minutes, stirring every 10 minutes. Sprinkle spices over the warm garbanzo beans. Nutrition Information Serving size: ¼ can (4 servings total) Amount Per Serving Calories: 144 Fat: 4g Carbohydrates: 18g Dietary fiber: 4g Protein (g): 6g Sodium: 317mg
Home bread baking is hot, as Americans shelter in place and avoid regular supermarket runs. It’s really not that hard, and you don’t need one of those fancy bread-making machines to produce a warm, flavorful loaf the whole family will enjoy. If you'd like to make fresh bread at home, but you're intimidated by the process, try this simple, no-knead recipe to get started, courtesy of Rush registered dietitian Hannah Manella. This recipe has two specific techniques: A long fermentation, allowing the dough to ferment for 12 to 24 hours Baking in a Dutch oven, which creates a crispy and crunchy crust. The result will be a dense, textured bread that's great for dipping in soups or simply toasting. Ingredients 1 2/3 cups all-purpose flour   3/4 cup whole wheat flour  ½ cup old fashioned oatmeal  ½ cup mixed seed; I used even parts flaxseed, sunflower seeds, and pepitas (pumpkin seeds)  ½ teaspoon salt  ¼ teaspoon instant yeast  1 1/3 cups room temperature water Instructions The day before baking, combine all dry ingredients to bowl and mix until well combined. Stir in water until a sticky ball of dough forms and there is no dry flour left in the bowl. Cover the bowl loosely with plastic wrap or a tea towel and let sit at room temperature for 12-24 hours. After at least 12 hours, the dough should have nearly doubled in size. The dough will appear light, fluffy and dotted with bubbles. When you are ready to bake, sprinkle a small amount of flour on top of the fermented dough and scrape it out of the bowl. Place the dough on a lightly floured surface and shape the dough into a ball (I also add seeds to the flour for extra crunch).  Place the ball onto a piece of parchment paper and let the dough rise for an additional 30-60 minutes. While the dough is rising, preheat the oven to 420°F (or the highest recommended temperature listed on the packaging of your parchment paper). Place the Dutch oven in the oven as it heats and leave it in the fully heated oven for at least 15 minutes before baking the bread. Once the bread has risen and the Dutch oven is preheated, carefully remove the preheated Dutch oven from the oven and remove the lid. Lift the parchment paper with the dough straight into the Dutch oven and place the lid back on. Return the Dutch oven to the oven and bake for 30 minutes. Remove the lid and bake for another 15-20 minutes, or until the crust is golden brown. Remove the Dutch oven from the oven and lift the bread out by lifting up the parchment paper. Set aside and let cool before cutting.  
Looking for a new dairy-free beverage? Try this creamy, hot milk drink that is filled to the brim with nutrients. Ingredients  1 (13.4 oz) can full fat coconut milk 1 tablespoon ginger (ground or freshly grated) 1 teaspoon ground turmeric ½ teaspoon ground cinnamon 1 pinch salt 1 pinch black pepper 1 teaspoon vanilla extract 2 teaspoons maple syrup or honey Instructions Heat the coconut milk in a small saucepan over medium-low heat. Warm the coconut milk until you see a small amount of steam, about 2-3 minutes. Add the ginger, turmeric, cinnamon, salt, and pepper. Whisk gently to combine. Add the vanilla extract and whisk to combine. Take the milk off the heat, allow it to cool slightly, and add the maple syrup/honey. Once all ingredients are combined, bring the milk back to a simmer. Simmer until bubbles form on the sides of the pot. Before serving, strain off any remaining ginger fibers (if using freshly grated).  *Serve warm Nutrition Information Serving size: ½ cup Amount Per Serving Calories: 436 Protein (g): 2 Carbohydrates (g): 18 Fat (g): 36
Mix up your morning routine with a savory yet healthy take on a breakfast favorite — oatmeal. Ingredients 2 tablespoons olive oil ½ yellow onion, chopped 1 cup mushrooms, chopped 2 cups spinach 1 cup oatmeal 2 cups chicken or vegetable broth 1 teaspoon black pepper 4 eggs ½ cup Parmesan cheese, divided *Customize ingredients by adding or substituting with your favorite vegetables. For more protein, add beans or ground turkey.  For more calories, add avocado. Instructions Heat oil in a medium skillet. Once hot, add onion and mushrooms. Cook and stir occasionally for about 3-4 minutes or until tender. Stir in spinach and cook until leaves are wilted for about 1-2 minutes. Stir in oats and cook 1 minute. Then add broth and bring to a boil. Reduce heat, and simmer, stirring often, until oats are tender (1 minute quick oats, 8 minutes old-fashioned) then remove from heat. Top with cooked egg, cheese and black pepper. Nutirition Information Serving size: ½ cup of oatmeal + 1 egg Amount Per Serving Calories: 300 Protein (g): 17 Carbohydrates (g): 20 Fat (g): 17 Fiber (g): 2 Sodium (mg): 497  
Enjoy the flavors of Thanksgiving any time of year with this deliciously easy turkey pumpkin pasta bake.  Ingredients 3 cups (9 oz) whole wheat penne pasta 1 tablespoon olive oil 1 yellow onion, finely chopped  2 garlic cloves, minced 1 pound ground turkey* 1 can (15 oz) pumpkin puree 2 cups skim milk** 1 teaspoon nutmeg ¼ teaspoon allspice ¼ teaspoon black pepper 2 cups shredded cheese** *If vegetarian, omit ground turkey or substitute with protein of choice **If dairy free, substitute with your favorite milk alternative Instructions Preheat oven to 400⁰ F. Cook the pasta to al dente according to the box instructions. Once cooked, drain and place pasta back in pot. Preheat large skillet on medium heat, add olive oil. Add onion and garlic, sauté for 2-3 minutes, stirring occasionally. Add ground turkey and cook until meat is browned and no longer pink. Add pumpkin puree, milk, nutmeg, allspice, black pepper, and cooked pasta to skillet. Stir until combined. Pour ½ the pasta mixture into greased baking dish and sprinkle with half the cheese. Top with remaining mixture and sprinkle with remaining cheese. Cover with foil and bake for 20-25 minutes or until the cheese on top is melted and the edges are golden brown. Nutrition Information Serving size: 1/2 cup Amount Per Serving Calories: 394 Fat: 19g Total Carohydrates: 27g Dietary fiber: 3g Protein: 30g Sodium: 327mg
Love meatballs, but trying to cut back on red meat? Try our light and tasty turkey meatballs. They make a great party app, or try them atop your favorite pasta or zoodles.  Ingredients 1 pound ground turkey 1 egg, beaten ½ cup grated carrot ½ cup grated zucchini ½ teaspoon salt 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon garlic powder ½ cup grated parmesan cheese* ½ cup dry bread crumbs *If dairy free, omit parmesan cheese or substitute with dairy-free alternative. Parmesan is naturally low in lactose, so this recipe should be well-tolerated for those with lactose intolerance. Instructions Preheat an oven to 350° F. Lightly grease a baking sheet with cooking spray. In a large bowl, combine egg, carrot, zucchini, salt, basil, oregano, and garlic powder. Add the turkey and Parmesan cheese. Mix until evenly blended. Shape mixture into 16 golf ball sized meatballs. Roll in bread crumbs. Place onto the prepared baking sheet. Bake in the preheated oven until the turkey is no longer pink on the inside and the meatballs are golden brown. About 50 min. Nutrition Information Serving size: 2 meatballs Amount Per Serving Calories: 136 Fat: 5g Total Carohydrates: 7g Dietary fiber:.5g Protein: 16g Sodium: 394mg
Brussels sprouts are a versatile veggie; they make a great appetizer and can serve as a side to almost any main dish. Instead of loading your Brussels with bacon or frying them, try our satisfyingly crispy baked sprouts with honey mustard dipping sauce.  Ingredients Brussels Sprouts 11/2 cup panko breadcrumbs 1/2 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1/4 teaspoon black pepper 1/2 cup flour 2 eggs beaten 1 lb Brussels sprouts (trimmed, cut in half) 1 tablespoon olive oil Dipping Sauce 2 teaspoons dijon mustard 2 tablespoons olive oil 2 tablespoons orange juice 11/2 tablespoons white wine vinegar 2 teaspoons honey 1/2 tablespoons chopped cilantro Salt and pepper to taste Directions Brussels sprouts Heat oven to 375 degrees and line sheet pan with aluminum foil or parchment paper coated with cooking spray. In large bowl, combine the breadcrumbs, salt, garlic powder, paprika, and black pepper. Next, a handful at a time, dredge the sprouts in flour, dip into egg batter, and coat with breadcrumb mixture. Continue theses steps until all sprouts have been dredged and are coated with the breadcrumb mixture. Remove sprouts one by one onto prepared baked sheet. Drizzle sprouts with a light drizzle of olive oil and bake for 30 minutes, flipping after 15 minutes, until golden and crispy. Serve immediately with dipping sauce. Dipping sauce Whisk mustard and olive oil together until completely combined. Add orange juice, vinegar, honey and cilantro. Whisk until combined. Pour into small bowl for dipping. Nutrition Information Serving size: 4 sprouts (8 halves); 1 tablespoon of sauce Amount Per Serving* Calories: 176 Fat: 5g Total Carohydrates: 28g Dietary fiber:3g Protein: 6g Sodium: 101mg *For entire dish
We think sweet potatoes are main dish-worthy, so we made this versatile superfood the star of our vegetarian chili. And then we went and topped it with an avocado lime cruda and baked tortilla ribbons for a flavor explosion.   Ingredients Chili 2 tablespoons olive oil 1 medium red onion, chopped 1 red pepper, chopped 4 cloves garlic, minced 1 teaspoon sea salt (optional) 2 large sweet potatoes, cut in 1/2-inch cubes 2 teaspoons lime zest 2 tablespoons lime juice 28-ounce can diced tomatoes with juice 5 cups cooked black beans or 3.15-oz can black beans, rinsed and drained 2 ounces jalapeño, seeded and chopped 1 tablespoon cumin 1 tablespoon chili powder 1 tablespoon cocoa powder 1 lime, cut into wedges 1/2 ounce chopped cilantro leaves Avocado lime cruda 2 large avocados, diced 3 ounces cherry tomatoes, quartered 1 ounce green onion, diced 1 teaspoon lime juice Baked tortilla ribbons 12 corn tortillas, cut into 1 inch strips 1 tablespoon olive oil 2 teaspoon smoked paprika 1 teaspoon salt Instructions Warm oil in a large pot over medium heat and add onion, red pepper, garlic and salt. Sauté until soft, about 4 minutes. Add the sweet potato and lime zest. Cook for 10 to 15 minutes more, until sweet potatoes are soft. Stir occasionally. Add the tomatoes, black beans, jalapeño, lime juice, cumin, chili powder and cocoa. Bring to a simmer, cover and cook for 15 minutes. To make the cruda: Combine all ingredients in a large bowl. Toss to combine. To make the tortilla ribbons: Preheat oven to 350°F. Spread tortilla strips onto a baking sheet. Drizzle tortillas with olive oil and toss to coat. Sprinkle with smoked paprika and salt. Bake 8-10 minutes until strips are crisp. Serve chili topped with 1 tablespoon avocado lime cruda, 1/2 ounce tortilla ribbons and lime wedge. Nutrition Information Serving size: 6 ounces chili; 1 tablespoon avocado lime cruda; 1/2 ounce tortilla ribbons Amount Per Serving* Calories: 229 Fat: 7g Total Carohydrates: 37g Dietary fiber:10g Protein: 7g Sodium: 65mg *For entire dish
We've given brownies a zingy twist (pun intended) for a sinfully delicious dessert without the guilt.  Ingredients 15-oz can black beans, drained 1/2 cup dark chocolate chips 3 tablespoons canola oil 3 large eggs 1/2 cup granulated sugar 1/2 cup baking cocoa 1 teaspoon instant coffee 1 teaspoon orange flavor 1 teaspoon vanilla extract 1/2 teaspoon baking powder 1/8 teaspoon salt Instructions Place the black beans, chocolate chips and oil in a food processor. Cover and pulse until beans are even and smooth. Add eggs, sugar, cocoa, instant coffee, orange flavor, vanilla, baking powder and salt; cover and blend until smooth. Transfer to a parchment paper lined 8-inch square baking pan. Bake at 350 degrees for 25 minutes or until a toothpick inserted in the center comes out clean. Cool on a wire rack. Cut into 2-inch squares and serve. Nutrition Information Serving size: 1 2x2-inch brownie Amount per serving Calories: 235 Fat: 12g Total carbohydrates: 29g Dietary fiber: 6g Protein: 7g Sodium: 6g
The MIND diet is one of U.S. News & World Report's top diets, and this Asian-flavored turkey slider* and lemony spinach salad* prove that you don't have to sacrifice flavor to eat MINDfully.  Ingredients Lemony Spinach Salad 8 cups (about 12oz) fresh spinach, cut into chiffonade (ribbons) 1 large orange bell pepper, cut into ¼-inch strips 1 ½ cups small diced cucumber ¾ cup crumbled reduced fat feta cheese Vinaigrette 1 tablespoon honey ½ tablespoon Dijon mustard Juice of ½ lemon or 2 tablespoons lemon juice 1 teaspoon lemon zest (if available) ¼ cup extra-virgin olive oil Turkey sliders 16 ounces lean ground turkey meat 1.5 tablespoons low sodium soy sauce 1 tablespoon grated fresh ginger 2 tablespoons honey 1 clove garlic, mashed 2 green onions, finely chopped 1/3 cup chopped fresh cilantro 3/4 cup whole wheat bread crumbs 1 egg, lightly beaten 1 tablespoon extra-virgin olive oil 8 mini whole wheat buns Tangy sauce 1/2 tablespoon low sodium soy sauce 3 tablespoons ketchup (can use low sodium ketchup if you prefer) 1 tablespoon Dijon mustard Instructions Salad In a large bowl, combine spinach, pepper, cucumber, and feta cheese. In a small bowl whisk together honey, Dijon mustard, lemon juice and lemon zest. Slowly whisk in olive oil until incorporated. Pour over salad and toss to coat Sliders In a medium bowl, combine ground turkey, soy sauce, ginger, honey, garlic, green onions, cilantro, bread crumbs and egg until incorporated. Form into 8 small patties and refrigerate covered for 30 minutes to 2 hours. The colder the patties are, the better the shape will hold when cooking. Bring a medium pan to medium high heat. Add oil and heat for 60 seconds. Cook burgers 2-4 minutes per side or until cooked through. In a small bowl, combine soy sauce, ketchup and Dijon mustard. Spread sauce on burgers and place in buns. MIND Lifestyle Tips Eating larger portions of vegetables paired with smaller portions of meats and starches is a great way to achieve and maintain a healthy weight. Mini burgers help you reduce the portion size of both, without compromising taste. If you're following the MIND diet, use at least 93 percent lean ground turkey in this recipe to keep the saturated fat to a minimum and be able to count this as a lean poultry item on your MIND diet. Add another point if both your bread crumbs and mini buns are 100 percent whole grain. Spinach is a definitely a brain superfood. Spinach salads are a convenient, accessible way to get in your daily serving. I love this salad because the thinly sliced spinach leaves make it easy to mix together and easy to eat! It is great on its own or as a base to whatever vegetables you want to throw in. Add chicken or fish or your favorite grain/legume to make a more filling meal. All vegetables count: The more, the better. Deeper, darker leafy greens are rich in brain-healthy antioxidants. Use reduced-fat cheese to avoid brain unhealthy saturated fats, and rest assured your extra-virgin olive oil will retain all of its polyphenol content when used non-heated on a salad. Condiments such as soy sauce, ketchup, and Dijon mustard can be high in sodium, so choose low sodium versions whenever possible. Nutrition Information Salad Serving size: 2 cups Amount Per Serving Calories: 120 Fat: 9g Saturated Fat: 1.5g Protein: 2g Carbohydrate: 9g Dietary fiber: 3g Sodium: 80mg Cholesterol: 0mg Turkey sliders Serving size: 1 slider Amount Per Serving Calories: 250 Fat: 8g Saturated Fat: 2g Protein: 17g Carbohydrate: 30g Dietary fiber: 3g Sodium: 430mg Cholesterol: 60mg *Recipes courtesy of Diet for the MIND: The Latest Science on What to Eat to Prevent Alzheimer's and Cognitive Decline, by Martha Clare Morris and Laura Morris
Fire up the grill (or grill pan) for our hearty but healthy steak and asparagus salad, topped with crumbled turkey bacon and lowfat blue cheese.  Ingredients For salad: 3-4 oz lean steak* Seasoning: Chili powder Garlic powder Paprika Black pepper 3 cups spinach 4 stalks asparagus, cut into 1-inch pieces 5 cherry tomatoes, halved 3-4 thin slices of red onion 1 slice turkey bacon, finely chopped 1 oz lowfat blue cheese, crumbled *Lean cuts include eye round roast, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin For dressing: 2 teaspoons olive oil 1 teaspoon Dijon mustard 1 teaspoon balsamic vinegar Instructions Sprinkle seasonings onto both sides of meat. Use as much as you like! Use more if you enjoy spicy food. Cook steak. Spray skillet with cooking spray. Heat skillet to medium. Place seasoned steak onto skillet and cook 3-5 minutes on each side, depending on how done you prefer your steak. Roast asparagus. Lay asparagus on baking sheet. Bake at 375°F for 10-15 minutes until tender. Place spinach, roasted asparagus, tomatoes and red onion on a large dinner plate. Sprinkle with chopped bacon and crumbled cheese. Make dressing by whisking together olive oil, balsamic and mustard. Complete salad by laying steak on top of vegetables and drizzling with dressing. Nutrition Information Serving size: 4 cups vegetables, 3 oz meat, 1 oz dressing Amount Per Serving Calories: 409 Fat: 26.8g Saturated Fat: 10.1g Protein: 30,5g Carbohydrate: 12.6g Dietary fiber: 3.5g Sodium: 769.1mg Cholesterol: 87.5mg
Salmon and dill are a perfect pairing, and we've kicked this dish up a notch with a hint of zingy horseradish.  Ingredients Four 5oz salmon fillets 2 teaspoons lemon pepper seasoning 1/3 cup fat-free sour cream 1/3 cup fat-free plain Greek yogurt 1 tablespoon onion, finely chopped 1 teaspoon lemon juice 2 teaspoons prepared horseradish ¾  teaspoon dill weed ½ garlic teaspoon powder Lemon slices (for garnish) Directions Line a baking sheet with foil. Spray with cooking spray. Place salmon on baking sheet, sprinkle with lemon pepper. Bake 8-10 minutes at 350°F or until fish flakes easily with a fork. While fish is cooking, combine remaining ingredients (expect for lemon slices). Serve salmon topped with 3 tablespoons of sauce per serving and lemon slices for garnish. Nutrition Information Serving size: 1 fillet with 3 tablespoons of sauce Amount Per Serving Calories: 239 Fat: 13g Saturated Fat: 3g Protein: 24g Carbohydrate: 4g Dietary fiber: 0g Sodium: 108mg Cholesterol: 67mg
Our roasted garlicky Brussels sprouts will add a pop of flavor and texture to any meal.  Ingredients 8 oz Brussels sprouts, washed, trimmed and halved (about 2 ½  cups, 25 sprouts) 2 tablespoons white vinegar 2 teaspoon honey 2 teaspoon Dijon mustard 1/8 teaspoon black pepper 1/8 teaspoon salt 1 clove garlic, minced 2 tablespoons olive oil Directions Place Brussels sprouts on baking sheet. Recommended: Crowd sprouts onto one side of sheet to prevent drying out. Roast sprouts at 400°F for 20-25 minutes or until fork-tender. Meanwhile, combine remaining ingredients. When sprouts are done, combine with dressing. Nutrition Information Serving size: 1/2 cup Amount Per Serving Calories: 97 Fat: 7g Saturated Fat: 1g Protein: 2g Carbohydrate: 8g Dietary fiber: 2g Sodium: 82mg Cholesterol: 0mg
Our shredded kale salad is a delicious way to make your diet greener, and our pecan "parmesan" topping gives this salad an extra pop of flavor. Ingredients Kale salad: 2 medium bunches destemmed Lacinato kale, finely chopped (8-9 cups chopped)* 2 large garlic cloves ¼ cup fresh lemon juice 3-4 tablespoons extra-virgin olive oil ¼ teaspoon fine sea salt ¼ teaspoon freshly ground black pepper ¼ - ½ cup dried sweetened cranberries, for garnish Pecan parmesan: 1 cup (120 g) pecan halves, toasted+ 1½ tablespoons nutritional yeast 1 tablespoon extra-virgin olive oil 2 pinches fine sea salt *To speed up your prep, buy pre-chopped and washed kale at the grocery store, and chop it more finely yourself. +For a nut-free version, try using breadcrumbs instead of pecans. Directions Preheat the oven to 300°F. Spread the pecans onto a baking sheet and toast for 8 to 10 minutes until fragrant and lightly golden. Remove the stems from the kale and discard; finely chop the kale. Wash the chopped kale and spin dry. Place dried kale into a large bowl. For the dressing: Mince the garlic and add to a mini food processor or blender with the lemon, oil, salt, and pepper, processing until combined. Pour the dressing onto the kale and mix with your hands, ensuring everything is coated. Rinse out the mini processor and pat dry. Add the pecans to the processor and process until the pecans are the size of peas or a bit larger. Now add in the nutritional yeast, oil, and salt and process again until it has a coarse crumb texture. Be sure not to over-process — you still want a nice crunchy texture, not powder. Sprinkle the pecan parmesan and cranberries all over the salad. Wrap and place in the fridge for 30 to 60 minutes to soften, or enjoy it right away. Nutrition Information Serving size: 1.5 cups Amount Per Serving Calories: 54 Fat: 4g Saturated Fat: .5g Protein: 2g Carbohydrate: 3g Dietary fiber: 2g Sodium: 59mg Cholesterol: 0mg
Enjoy our lighter take on this popular comfort food. We've swapped half the pasta for cauliflower and subbed in Greek yogurt and skim milk for heavy cream, so you can enjoy the cheesy goodness of mac 'n' cheese with less calories, fat and carbs. Ingredients 2 tablespoons olive oil, divided 1/3 cup Panko breadcrumbs 2 tablespoons chopped fresh parsley leaves 1 cup uncooked elbow macaroni noodles or medium conchiglie ("shells"), depending on your preference 2 cups cauliflower florets 3 cloves garlic, minced 1 small onion, diced ½ cup reduced-fat Greek yogurt ¼ cup skim milk ½ cup shredded gruyere cheese ½ cup low sodium shredded sharp cheddar cheese ¼ cup grated parmesan Instructions Preheat oven to 375 degrees F. Coat a 9-inch baking dish with nonstick spray. Heat 1 tablespoon olive in a large skillet over medium high heat. Add Panko and cook, stirring until toasted, about 3 minutes. Stir in parsley; set aside. In a large pot of boiling water, cook pasta according to package instructions. During the last 3 minutes of cooking time, add cauliflower and cook through; drain well. Heat remaining 1 tablespoon olive oil in the pot. Add garlic and onion, and cook, stirring often, until onions have become translucent, about 3-4 minutes. Stir in pasta, cauliflower, yogurt, milk and cheeses, a handful at a time, until smooth. Add more milk as needed until desired consistency is reached. Spread pasta mixture into the prepared baking dish and top with Panko mixture Place into oven and bake until bubbly, about 12-15 minutes. Serve immediately. Nutrition Information Serving size: 1/2 cup (4 oz.) Amount Per Serving Calories: 173 Fat: 9g Saturated Fat: 4g Protein: 9g Carbohydrate: 13g Dietary fiber: 1g Sodium: 107mg Cholesterol: 19mg  
Enjoy our lighter take on this traditional Mexican snack, featuring black beans, Greek yogurt and feta cheese piled atop a tasty masa (corn) cake and finished with our homemade pico de gallo. Ingredients Black bean sopes: 2 cups masa corn flour 1 1/2 cups warm water 1/4 teaspoon salt Vegetable oil spray 1 cup black beans, rinsed and drained 1/2 cup cold water 1/2 teaspoon cumin 1 cup fat-free Greek yogurt 1 cup feta cheese, crumbled Pico de gallo: 4 ripe plum tomatoes, seeded and finely chopped 1 small white onion ½ cup cilantro leaf, chopped 1 tablespoon lime juice Spice up your pico de gallo by adding jalapeno or serrano peppers, to taste. Directions Preheat oven to 350 degrees F. Pour masa and salt into a large bowl, add in warm water. Masa should be sticky to the touch. Form masa into balls the size of ping pong balls. Place a piece of plastic wrap on the kitchen counter, place a ball of masa in the center, cover with another piece of plastic wrap. Press down using your hand or a flat-bottomed plate until tortilla is formed (1/4 inch thick). Pinch from the inside of the sope to the edge to form a rim all around the sope. Heat griddle on medium heat, spray each sope with vegetable spray. Brown the sope for 2-4 minutes on each side. Repeat until all cooked. Place cooked sopes to the side. Add beans, cold water, cumin and coriander to a pot and heat to a boil. Mash beans until consistency is smooth. Add 1 1/2 teaspoons of black bean mix to each sope and spread evenly. Add 1 1/4 teaspoons of feta cheese. Place prepared sopes on a baking sheet and bake for 3 minutes or until cheese is slightly melted. Prepare pico de gallo by combining all ingredients in a medium sized bowl. Mix well. Garnish sopes with Greek yogurt and pico de gallo Nutrition Information Serving size: 2 sopes, 1 tablespoon pico de gallo Amount per serving Sopes: Calories: 121 Fat: 5g Carbohydrates: 17g Protein: 6g Pico de gallo: Calories: 2 Fat: < 1g Carbohydrates: < 1g Protein: < 1g
Kick your favorite summer fruits and veggies up a notch with the bold, zingy flavors of Mexican chiles, lime and salt.  Ingredients 1 large jicama, peeled, cut into sticks 1 large cucumber, peeled, cut into rounds 16 ounces watermelon, cut into triangles 1 lime, halved crosswise 1/8 teaspoon of Tajin Clasico* per serving *Tajin Clasico is a Mexican seasoning consisting of mainly of chili peppers, lime and salt. It is high in sodium, so moderation is key.  Directions Place cut jicama, cucumber and watermelon on a cutting board. Squeeze lime halves over vegetables and fruit. Arrange on a plate using 2 ounces of each vegetable/fruit. Sprinkle each plate with Tajin Clasico. Nutrition Information Serving Size: 2 ounces of each vegetable/fruit Amount Per Serving Calories: 30 Fat: <1g Saturated Fat: 0g Protein: 1g Carbohydrate: 7g Sodium: 92.5mg Cholesterol: 0mg Other fruits and veggies to try with this recipe Mango Pineapple Celery Carrots Radishes Green beans Snap peas
Avocado toast is the perfect heart-healthy breakfast or snack, and ours — garnished with fresh cucumber, radish and watercress — may have you swearing off jam and hazelnut spread forever.   Ingredients Tomato salsa: 1 tablespoon mint, fresh, stemmed, finely chopped 1/4 lemon, zested and juiced 1 tomato, finely diced 1 teaspoon white wine vinegar Avocado spread: 1 avocado 2 tablespoons lowfat yogurt 1/4 lemon, juiced Garnish: 30 pieces toasted crostini or melba toast Pinch of cayenne pepper 1/4 cucumber, ribboned with a veg peeler 1 radish, thinly sliced 1/2 cup watercress (optional) Directions In a small bowl, mix together mint, juice and zest from 1/4 lemon, tomato and white wine vinegar. Set aside. Halve the avocado, remove the stone and scoop the flesh into a bowl. Add the yogurt and the remaining lemon juice. Mash everything with a fork. Spread avocado mixture evenly between the toasts (about 1 teaspoon each). Sprinkle with a little cayenne pepper. Top with 1 cucumber ribbon and 1 radish slice. Spoon tomato salsa on top. Nutrition Information Serving size: 3 toasts Amount Per Serving Calories: 71 Fat: 2g Saturated Fat: 0g Protein: 2g Carbohydrate: 11g Dietary fiber: 1g Sodium: 82mg Cholesterol: 0mg
Nutrient-rich sweet potatoes form the crust for our spinach and mozzarella quiche, making it a great gluten-free option for breakfast, brunch or lunch.  Ingredients Nonstick cooking spray 2 medium sweet potatoes (8 oz.), peeled, ⅛ inch thick slices 1 teaspoon olive oil 1 cup sliced onion 8 cups fresh baby spinach 1 cup skim milk ¼ teaspoon salt ½ teaspoon black pepper ½ teaspoon crushed red pepper 8 large eggs (16 oz.) 3 large egg whites (4 oz.) ¾ cup low-fat mozzarella cheese, shredded Instructions Preheat oven to 350 degrees F. Coat a 9x13 inch casserole dish with cooking spray. Layer sweet potatoes up the sides and bottom of the pan. Potatoes will slightly overlap each other. Coat potatoes with cooking spray. Place in oven for 20 minutes or until potatoes are slightly tender. Meanwhile, heat a large nonstick skillet over medium heat. Add oil to the pan and sauté onions for 3 minutes. Next, add spinach and sauté for 3 more minutes. Remove from heat. Once the potato crust is done, set it aside and increase oven temperature to 375 degrees F. In a medium mixing bowl, whisk together milk, salt, black pepper, crushed red pepper, eggs and egg whites. Place spinach/onion mixture on top of potatoes. Pour egg mixture over spinach/onions. Sprinkle with shredded mozzarella cheese. Bake at 375 degrees F for 35 minutes or until egg mixture is set. Let stand 5-10 minutes, then cut into 12 wedges. Nutrition Information Serving size: 1 4-ounce slice Amount Per Serving Calories: 105 Fat: 5g Saturated fat: 2g Protein: 8g Total carbohydrates: 8g Dietary fiber: 1g Sodium: 187mg Cholesterol: 113mg
Our French toast muffin cups may taste decadent, but with only 210 calories and 1 gram of saturated fat each, you can indulge in this sweet, gooey breakfast treat without any guilt. Ingredients French toast cups 2 cups skim milk 1 tablespoon ground cinnamon Nonstick cooking spray 2 eggs (4 oz.) 3 egg whites (4 oz.) ¼ cup brown sugar, packed 1 tablespoon vanilla extract 15 cups (29 slices) of ½ -inch whole wheat bread cubes Cream cheese glaze 3 ounces low-fat cream cheese, softened ¾ cup powdered sugar ½ teaspoon vanilla extract 2 tablespoons skim milk Instructions French toast cup Preheat oven to 350 degrees F. In a small mixing bowl, whisk together skim milk and cinnamon. In a medium mixing bowl, whisk together eggs, egg whites, brown sugar and vanilla. Whisk together the milk and egg mixture. Place bread cubes in a large mixing bowl and add egg mixture. Toss until the bread is evenly coated. Cover bowl with plastic wrap and refrigerate for 10 minutes.  Remove bowl from the fridge and toss the bread cubes with the remaining egg mixture, once more. Place the bowl back in the fridge for 10 more minutes. Using nonstick cooking spray, grease two 12-cup muffin tins. Once bread mixture is ready, portion and press mixture evenly into the muffin tins. Bake for 20-25 minutes, or until the tops are crispy and golden.  Remove pan from oven and cool for 5 minutes.  While warm, spread 1 teaspoon of cream cheese glaze on each muffin. Cream cheese glaze In a small mixing bowl, whisk together cream cheese, powdered sugar and vanilla until smooth.  Add 1 tablespoon of milk at a time to thin glaze until it meets the desired consistency. Nutrition Information Serving size: 1 1-ounce muffin and 1 teaspoon of glaze Amount Per Serving Calories: 210 Fat: 4g Saturated fat: 1g Protein: 10g Total carbohydrates: 34g Dietary fiber: 3g Sodium: 273mg Cholesterol: 46mg
Enjoy a healthy twist on this delicious Southern classic. Our oven-fried green tomatoes are paired with a cool, zingy jalapeño-cilantro Greek yogurt dressing.  Ingredients 4 medium-sized green tomatoes (about 1 1/3 lb) 1 teaspoon pepper 1/3 cup white cornmeal mix 1/3 cup panko breadcrumbs ½ cup all purpose flour 4 egg whites Cooking spray 2 teaspoons cayenne pepper Dressing/Drizzle 1/4 cup plain Greek yogurt 1 tablespoon minced jalapeño pepper (could substitute serrano pepper) 1 tablespoon minced fresh cilantro 1 tablespoon freshly squeezed lime juice Instructions Preheat oven to 400 degrees Fahrenheit. Cut tomatoes into 3/4-inch-thick slices; sprinkle with pepper and cayenne pepper. Let stand 10 minutes on a cutting board. Combine cornmeal mix and panko in a shallow dish or pie plate. Place flour in a second shallow dish or pie plate. Whisk egg whites in a medium bowl until foamy. Dredge tomato slices in flour, shaking off excess. Dip in egg whites, and dredge in cornmeal mixture. Lay tomatoes flat on a greased baking sheet and spray facing-up side with cooking spray. Cook tomatoes until golden brown (about 5 minutes on each side). Remove from the oven and place on a wire rack in a jelly-roll pan, and keep warm in a 225° oven. To prepare jalapeño-cilantro Greek yogurt dressing, mix all ingredients in blender until smooth. Drizzle over the tomatoes if desired, or use for dipping. Nutrition Information Serving Size: 2 slices Amount Per Serving Calories: 132 Fat: 1g Saturated fat: 0g Total carbohydrates: 25g Dietary fiber: 3g Protein: 6g Cholesterol: 0mg Sodium: 90mg
A healthy twist on fried chicken, marinated in a spicy chipotle adobo sauce and baked to crunchy, juicy perfection. Ingredients 4 uncooked boneless, skinless chicken breasts (3.2 0z each) Nonstick cooking spray ¼ cup whole wheat flour ½ cup crushed corn flakes 2 teaspoons chopped cilantro ¼  teaspoon black pepper ½ teaspoon onion powder 1/2 teaspoon cayenne pepper 3 ounces skim milk 1 teaspoon chipotle pepper in adobo sauce, pureed Directions Preheat oven to 425 degrees F. Spray the baking sheet with non-stick cooking spray. Combine flour, pepper, onion powder and cayenne pepper in a large Ziploc bag or bowl; pour the milk into a second bowl, then add the crushed corn flakes and cilantro in a third. Cover chicken in chipotle pepper and adobo sauce puree. Place the chicken in the flour & seasoning Ziploc bag and shake to coat, or roll in the mixture if in a bowl Dip the chicken into the milk and then in the crushed corn flakes. Place your chicken on the baking sheet, leaving a space between each breast and lightly spray with the cooking spray. Bake chicken about 10-15 minutes, flip gently with a pair of tongs, and bake another 10-15 minutes. Be sure to check to make sure your chicken is cooked, as the thickness can greatly affect baking time. You want it to be tender and not pink. Remove to a plate lined with paper towel to soak up any excess fat then served with a wedge of lemon. Nutrition Information Serving size: 1, 3.2 oz chicken breast Amount Per Serving Calories: 181 Fat: 3g Saturated Fat: 1g Total Carbohydrates: 13g Dietary Fiber: 1g Protein: 23g Cholesterol: 57mg Sodium: 136mg
Your entire family will enjoy our tender, juicy roasted chicken, which gets its delicious flavor from thyme, sage and fresh cranberries. Ingredients 2 tablespoons extra virgin olive oil 1½ teaspoons dried thyme Coarse salt and ground pepper to taste 4 bone-in chicken breasts (7 ounces each, uncooked) 1 medium onion, finely chopped (about 1 cup) ½ teaspoon dried sage 2 cups water 1 cup fresh cranberries ¼ cup sugar 1 teaspoon cornstarch (mixed with 1 tablespoon water) Directions Preheat oven to 450 degrees. In a small bowl, mix 1 tablespoon oil, 1 teaspoon thyme, ½ teaspoon salt, and ¼ teaspoon pepper. Rub evenly under chicken skin. Place on a rimmed baking sheet; roast skin-side up until skin is golden brown and meat is cooked through (approximately 25 minutes). Meanwhile, heat remaining 1 tablespoon oil in a large saucepan over medium heat. Cook onion, stirring occasionally, until golden (approximately 8 minutes). Add sage and remaining ½ teaspoon thyme; cook 1 minute. Add broth; simmer until reduced to 1½ cups, 10-15 minutes. Strain mixture and return to saucepan. Add cranberries and sugar; boil until berries burst, 5-8 minutes. Whisk in cornstarch mixture; return to a boil. Cook until slightly thickened, 1-2 minutes. Remove from heat (sauce will thicken as it stands). Season with salt and pepper. To serve, spoon sauce over chicken. Nutrition Information Serving Size: One 4 oz. breast Amount Per Serving Calories: 127 Fat: 2g Saturated fat: 0g Protein: 14 g Carbohydrates: 20g Dietary fiber: 2g Cholesterol: 33mg Sodium: 96mg
We took pumpkin pie and gave it a healthy twist: a tasty quinoa crust. So you can enjoy all of the rich, satisfying flavor of this classic dessert — without all of the guilt. Ingredients Crust 3/4 cup cooked quinoa 1/2 cup walnuts 4-5 dates, pitted and softened 2 tablespoons honey Pie filling 2 cups pumpkin puree (homemade or canned) 1/2 cup packed light brown sugar 1/4 cup granulated sugar 2 teaspoons ground cinnamon 1 teaspoon ground ginger 1/2 teaspoon nutmeg 1/2 teaspoon allspice 1/4 teaspoon ground cloves 1/4 teaspoon salt 1 1/2 cups cold heavy cream (substitute fat-free half-and-half for an even lighter recipe) 2 large eggs, lightly beaten 1 teaspoon vanilla extract Instructions Preheat oven to 400 degrees F. Spray a muffin tin with non-stick spray. In a food processor, combine all ingredients for the crust. Pulse food processor until all ingredients come together and start to form a dough. Place a scoop of about 1/8 cup of dough to each muffin tin receptacle. Use fingers to form a crust along the bottom and sides. Set aside. For the filling, combine the pumpkin puree, sugar, brown sugar, cinnamon, nutmeg, allspice, cloves and salt in a medium saucepan set over medium heat. Cook, stirring until the mixture begins to bubble and becomes fragrant, around 5 to 7 minutes. Transfer mixture to a medium bowl. Stir in the cream (or half-and-half). Whisk in the vanilla and eggs. Scoop filling into prepared mini crusts. Bake at 400 degrees for 5 minutes. Reduce the oven temperature to 350 degrees and bake until the pies no longer jiggle in the centers, about 15-20 minutes. Once the pies have cooled completely, use a sharp knife to loosen around the edges and then a rubber spatula to gently scoop the pies out onto a tray or platter. Nutrition Information Serving Size: 1 mini pie Amount Per Serving Calories: 170 Fat: 4.5g Saturated fat: 1g Protein: 4g Carbohydrates: 30g Dietary fiber: 2.6g Cholesterol: 20mg Sodium: 96mg
Our mashed cauliflower is a tasty, figure-friendly alternative to mashed potatoes. And because the cauliflower is roasted instead of boiled, it keeps its nutrients. So you can feel good about helping yourself to seconds. Ingredients 1 head cauliflower, cut into florets 1 clove of garlic, chopped 1 shallot, chopped 1/8 teaspoon salt 1/8 teaspoon pepper ½ cup plain Greek yogurt 1 tablespoon Parmesan, shredded Instructions Preheat oven to 425 °F. Place the cauliflower, garlic and shallots on a sheet of tinfoil and season with salt and pepper. Wrap the ingredients in the tinfoil to create a tightly sealed pocket.  Place pockets on rack in preheated oven for 25 to 35 minutes or until cauliflower is tender.  Place cooked ingredients and Greek yogurt into food processor and blend until desired consistency. Be careful not to blend too long. Garnish with shredded Parmesan cheese. Nutrition Information Serving size: 1/2 cup Amount per serving Calories: 68 Fat: 1g Saturated fat: 0g Protein: 6g Total carbohydrates: 10g Dietary fiber: 3g Sodium: 122mg Cholesterol: 3mg
Our easy-to-make flatbread is topped with fragrant fennel, caramelized onions and a goat cheese-mozzarella blend, and paired with a peppery arugula salad. It makes a tasty party appetizer, or enjoy it as a light lunch. Ingredients 1 6-inch square flatbread ½ medium red onion, sliced 1 cup arugula, washed, dried and coarsely chopped ¼ cup fennel bulb, halved, cored and thinly sliced 1.5 tablespoon reduced-fat goat cheese 2 tablespoon mozzarella cheese 1 tablespoon balsamic vinegar Cooking spray Instructions Preheat the oven to 400 degrees Fahrenheit. Spray a medium skillet with cooking spray and add onions. Cover very low heat, stirring occasionally, until onions are soft and caramelized (about 10 minutes). Remove onions from heat and mix in fennel. Place the flatbread on a baking sheet and top with sautéed onions and fennel. Crumble the goat cheese and mozzarella on top and bake for 10 minutes. Allow to cool for a few minutes and cut into 16 triangles. Place arugula in the center of the plate and surround the arugula with 3 triangles of flatbread pizza. Drizzle with balsamic vinegar. Nutrition Information Serving size: 3 triangles (when cut, there should be 16 triangles total) Amount per serving Calories: 59 Fat: 2g Saturated fat: <1g Protein: 3g Total carbohydrates: 8g Dietary fiber: 1g Sodium: 98g Cholesterol: 4mg
Love pizza but not the carbs and calories? Try our cauliflower crust pizza. It's a great way to get more veggies in your diet, and it's packed with so much flavor, you won't miss the flour. Ingredients Crust: 1 medium cauliflower ½ teaspoon dried basil ½ teaspoon dried oregano ½ teaspoon garlic powder ¼ cup shredded parmesan cheese ¼ cup shredded mozzarella cheese 1 egg Topping: ¼ cup marinara sauce ¼ cup shredded mozzarella cheese 1 yellow bell pepper, diced ½ cup spinach, chopped 1 roma tomato, diced 8 ounces cooked chicken breast,  boneless/skinless, diced Instructions Wash and dry cauliflower. Cut off the florets Pulse in food processor for 30 seconds (until powdery snow consistency). Place the cauliflower in a microwave safe bowl and cover. Microwave for 4 minutes. Place cooked cauliflower onto a clean tea towel and allow to cool. Wrap the cauliflower in the dish towel and wring out as much water as possible (will ensure a crispy crust). Place cauliflower into a bowl. Add parmesan cheese, mozzarella cheese, dried basil, dried oregano and garlic powder. Add egg. Mix. Once completely mixed, place dough on oiled parchment paper. Create the pizza circle with a medium thick crust. Slide parchment paper onto either a pizza stone or cookie sheet. Bake for 8-11 minutes, or until it starts to turn golden brown. Remove from oven and add all of the toppings. Slide parchment paper with topped pizza into oven and cook for an additional 5 to 7 minutes or until cheese is melted and golden. Cool for 2 minutes, then slice and enjoy! Nutrition Information Serving size: 1/5 of the pizza Amount per serving Calories: 178 Fat: 6g Saturated fat: 3g Protein: 18g Total carbohydrates: 15g Dietary fiber: 5g Sodium: 247mg Cholesterol: 67mg
This light, refreshing confection — bursting with mango flavor — is a guilt-free way to satisfy your sweet tooth.   Ingredients 2 large mangoes, stones and skins removed and chopped (about 1lb) OR frozen mangoes 1 teaspoon fresh lime juice ¼ cup sugar 1 egg white, whisked until stiff peaks form* 3 gelatin leaves OR 2 ½ teaspoons gelatin powder 6 ounces of whipped topping 1-2 fresh mint leaves for garnish Caution: Raw egg whites are used for this recipe. Consuming raw eggs may increase your risk for foodborne illness. Purchase pasteurized eggs, if possible. Instructions Blend the mango to a puree in a food processor. Stir in the lime juice. Set aside. Heat the sugar with ¼ cup of water in a saucepan over a medium heat for 2-3 minutes or until the mixture resembles syrup. Bring the mixture to a boil, and continue to boil for 4 to 5 minutes. Gradually add the hot sugar to the whisked egg whites in a thin stream while whisking continuously until well combined. Set aside. Rehydrate gelatin by placing gelatin leaves into a small pan. Cover with cold water  and let sit 4 - 5 minutes. Drain and squeeze extra water out of leaves. Return leaves to the pan. Add 2 tablespoons of water to the gelatin leaves and heat over a medium heat until the leaves dissolve. Set aside to cool slightly.  Add the mango puree to the gelatin.  Stir until well combined. Fold 1/3 of the whipped topping into the mango/gelatin mixture until well combined. Add the remaining whipped topping. Add the egg white mixture. Gently fold the mixture until well combined. Spoon the mango mousse into individual serving cups and chill in the refrigerator for 2 hours. Garnish with fresh mint leaves. You can also top with fresh diced mango or berries. Nutrition Information Serving size: 1/4 cup (4 oz) Amount Per Serving Calories: 165 Fat: 6g Saturated Fat: 5g Protein: 1g Total Carbohydrates: 28g Dietary fiber: 2g Cholesterol: 0mg Sodium: 16mg
Our flavorful Vietnamese-inspired chicken lettuce wraps make a delicious low-carb lunch or dinner any time.  Ingredients Wraps:  10 lettuce leaves. Boston, romaine, iceberg, butter and green leaf are the types of lettuce most commonly used for wraps, so you can just pick your favorite. Filling: 1 stalk scallion, finely chopped 1 tablespoon low sodium soy sauce 1 tablespoon oyster sauce 1 tablespoon dry sherry or rice cooking wine ½ teaspoon sugar 1 teaspoon corn starch 3 pinches white pepper powder 1 pound ground or finely chopped chicken breast 3 shiitake mushrooms, finely chopped 6 water chestnut slices, finely chopped 1 carrot, finely chopped or grated 2 tablespoons cooking oil 1 ½ teaspoons minced garlic Scallion, thinly sliced Lime, cut into wedges Radish, thinly sliced Sweet chili sauce: 10 tablespoons sweet chili sauce 2 ½ teaspoons lime juice Chopped cilantro leaves Hoisin-soy sauce: 7 ½ tablespoons hoisin sauce 2 ½ tablespoons low-sodium soy sauce 2 ½ teaspoon Sriracha chili sauce 5 tablespoons warm water Instructions Whisk together first seven ingredients. Combine with chicken, mushrooms, water chestnuts and carrots. Set aside to marinate for 15 minutes. Mix the two separate dipping sauces. Set aside. Heat up skillet and add the cooking oil. Sauté the garlic until lightly browned and then add the chicken. Stir-fry chicken filling, making sure to break up the lumps. Continue to stir-fry until the chicken is cooked. Place cooked filling in bowl. Prepare lettuce leaves flat and portion 2 tablespoons of filling onto each lettuce leaf. Garnish with scallion, lime and radish. Serve with hoisin sauce, sweet chili sauce. Nutrition Information Serving Size: 2 lettuce wraps plus 1 ounce of sweet chili sauce and 1 ounce of hoisin-soy sauce Amount Per Serving Calories: 133-155 Fat: 4.9g Saturated Fat: 0.8g Protein: 17.6g Total Carbohydrates: 6.2g Dietary Fiber: 1.2g Sodium: 350-566mg Cholesterol: 45mg
What happens when zucchini meets a spiralizer? You get "zoodles," a healthy alternative to noodles.   Ingredients 2 zucchini Nonstick olive oil spray 1/2 cup diced onion, divided 1 1/2 garlic cloves, minced 1 lemon, zest and juice 1/16 teaspoon red pepper flakes 1/8 teaspoon sea salt 1/4 teaspoon black pepper 1/2 teaspoon dried oregano, divided 1/2 cup dry white wine 1/8 cup fresh basil, julienned 1/2 cup thinly sliced red cabbage Instructions Preheat oven to 200˚F and line a baking sheet with paper towels. Run zucchini through a spiralizer. Place noodles on the baking sheet and sprinkle with some salt. Place in the oven and let them sweat (about 5-10 minutes) while you prepare next step. Heat a small saucepan with nonstick olive oil spray. Add 1/4 cup diced onion and sauté until translucent. Add the garlic, lemon zest, lemon juice, red pepper flakes, salt, pepper, and 1/4 teaspoon oregano. Simmer for two minutes and then add the white wine. Let sauce simmer on medium high heat until the mixture reduces by half. It will take about 10-15 minutes. Then add fresh basil. Remove the noodles from the oven and begin squeezing out the extra water with your hands. Rinse zucchini to remove salt. Heat a skillet with nonstick olive oil spray and add remaining 1/4 cup onion and 1/4 teaspoon oregano. Add cabbage and zucchini noodles. Sauté until cabbage and noodles are al dente or soft depending on personal preference, about 5-8 minutes. Serve each 3/4 cup serving with 1 tablespoon sauce. Enjoy this fun side dish with our seared tuna and roasted red potatoes, with another entree or on its own. You can add in other veggies as well. Nutrition Information Serving Size: 3/4 cup cooked zoodles Amount Per Serving Calories: 90 Fat: 1g Saturated fat: 1g Protein: 3g Carbohydrates: 18g Cholesterol: 0mg Sodium: 152mg
Our seared tuna and roasted red potatoes recipe is as healthy as it is tasty. Tuna is rich in omega-3 fatty acids, and skin-on potatoes are full of fiber. Add a side of our fabulous zoodles, and you've got a fresh, well-balanced meal the whole family will love. Ingredients Seared Tuna (Serving Size: 8) 8 4-oz tuna fillets 3 tablespoons red wine vinegar 2 tablespoons garum (or 1 tablespoon red wine vinegar with 1/2 tablespoon anchovy paste) 4 tablespoons olive oil 2 tablespoons shallots, chopped  1/4 teaspoon pepper 1/4 teaspoon celery seeds 1/2 oz fresh mint leaves, chopped Roasted Red Potatoes (Serving Size: 10) 2 pounds small unpeeled red potatoes, cut into wedges 2 tablespoons olive oil 2 garlic cloves, minced 1 tablespoon minced fresh rosemary or 1 teaspoon dried rosemary 1/2 teaspoon salt 1/4 teaspoon pepper Instructions Prep time for tuna: 45 minutes Prep time for potatoes: 35 minutes Seared Tuna Combine all ingredients except tuna to make vinaigrette. Marinade tuna in vinaigrette for at least 30 minutes. Grill tuna for 1-2 minutes on each side over a hot grill. The tuna flesh should be pink inside. Don't let it overcook. If you are also preparing our zoodles recipe, top tuna with 2 tablespoons of the white wine-lemon sauce from that recipe. Otherwise, squeeze on fresh lemon juice or drizzle with your favorite vinaigrette. Roasted Red Potatoes Place potatoes in a 9 x 13" baking dish. Drizzle potatoes with oil. Sprinkle with the garlic, rosemary, salt and pepper. Toss gently to coat. Bake at 450°F for 20-30 minutes, or until potatoes are golden brown and tender. Nutrition Information Tuna  Serving Size: 4 oz. fillet  Amount Per Serving Calories: 219 Fat: 8g Saturated fat: 1g Protein: 27g Carbohydrates: 0g Cholesterol: 53mg Sodium: 148mg Potatoes Serving Size: 1/2 cup Amount Per Serving Calories: 97 Fat: 3g Saturated fat: 0g Protein: 27g Carbohydrates: 17g Cholesterol: 0mg Sodium: 76mg
For a taste of summer any time of year, try our lighter take on this classic Italian confection. It's bursting with fresh, sweet berries. Ingredients 2 egg yolks 2 ½ tablespoons granulated sugar ½ teaspoon vanilla extract 4 ounces Mascarpone cheese, room temperature 1 ½ cup low-fat whipping cream 30 ladyfingers 2 ounces brewed coffee 2 cups raspberries 2 cups strawberries 2 tablespoons cocoa powder, unsweetened Instructions In a heatproof bowl, mix the egg yolks and sugar until mixture becomes pale yellow. Set bowl over a saucepan of simmering water without letting the bottom of the bowl touch the water. Cook on low heat, stirring and whisking constantly until the mixture thickens and forms a ribbon trail (about 5-7 minutes). Remove from heat and let cool. Whisk in vanilla. Then beat in mascarpone until smooth. In a separate bowl, beat whipping cream until stiff peaks form, then carefully fold in the mascarpone mixture. Place ladyfingers on bottom of 9x13 pan. Brush tops of ladyfingers with coffee. Layer mascarpone and berries for 2-3 layers, ending with a layer of mascarpone or, if you prefer, a layer of berries. Dust with cocoa powder, cover, and refrigerate for one hour before serving. Try this recipe with different berries, such as blueberries and blackberries. You could even substitute other fruits like peaches, plums, or bananas. Nutrition Information Serving Size: 1/2 cup Amount Per Serving Calories: 163 Fat: 7g Saturated Fat: 3g Protein: 4g Total Carbohydrates: 23g Dietary fiber: 3g Cholesterol: 104mg Sodium: 29mg
What's more delicious than grilled trout? Grilled trout topped with our flavorful basil-walnut pesto and paired with a side of zesty lemon-basil pasta. And did you know that lake trout is an excellent source of Omega-3 fatty acids, which can decrease your risk of heart disease, high blood pressure and high cholesterol — not to mention some types of cancer. Ingredients Lemon-Basil Pasta (Serving Size: 8) ½ pound spaghetti ½ tablespoon olive oil 1 lemon, zested 4 cloves garlic, minced ½ cup white wine 24 leaves basil, chopped Grilled Trout (Serving Size: 8) 1 clove garlic 2 tablespoons olive oil ½ teaspoon dried rosemary ½ teaspoon dried sage 2 tablespoons white wine vinegar ½ teaspoon salt ¼ teaspon pepper 8 4-5 ounce trout fillets Vegetable Skewers (Serving Size: 8) 1 red bell pepper, chopped into large pieces 1 green bell pepper, chopped into large pieces 1 cup fresh mushrooms, whole 1 large zucchini, thickly sliced 1 large summer squash, thickly sliced 1 cup cherry tomatoes 1 red onion, chopped into large pieces ¼ cup low calorie Italian dressing Basil-Walnut Pesto (Serving Size: 30) 2 cups chopped fresh basil 3 garlic cloves ½ cup walnut pieces ¼ cup grated Parmesan 1 teaspoon lemon juice ½ teaspoon salt 1/8 teaspoon freshly ground pepper ½ cup olive oil Instructions Prep time for lemon-basil pasta and grilled trout: 25 minutes Prep time for vegetable skewers: 45 minutes Prep time for basil-walnut pesto: 5 minutes Lemon-Basil Pasta Cook pasta per package directions, reserve ½ cup pasta water. While pasta cooks, heat oil in medium skillet. Add lemon zest and garlic to oil. After garlic sweats for approx. 2 minutes, add wine. Add ½ cup starchy water from pasta to mixture. Add cooked pasta to skillet; add basil and toss. Grilled Trout In a saucepan, combine garlic, oil, sage and rosemary. Cook until garlic starts to brown. Remove from heat and immediately stir in vinegar, salt and pepper. Add fish to frying pan. Grill skin-side down for 2 minutes, flip and cook until done. Add pesto to fish if desired. Vegetable Skewers Place all vegetables in a large bowl and add dressing. Mix until evenly coated. Let vegetables marinate in fridge for at least 30 minutes. Remove vegetables and thread onto skewers. Heat grill to medium heat and place skewers on grill. Occasionally rotating, grill skewers for approximately 10 minutes or until grill marks are visible and vegetables are tender. Basil-Walnut Pesto Place all ingredients except oil in a blender or food processor. Blend until coarsely chopped. Gradually add oil in a slow, steady stream until emulsified and smooth. Nutrition Information Trout and Pasta  Serving Size: 4 oz. fillet with ¼ cup pasta Amount Per Serving Calories: 273 Fat: 9g Saturated fat: 2g Protein: 21g Carbohydrates: 21g Cholesterol: 47mg Sodium: 172mg Vegetable Skewers Serving Size: 2 skewers Amount Per Serving Calories: 33 Fat: 1g Saturated fat: 0g Protein: 1g Carbohydrates: 6g Cholesterol: 0mg Sodium: 106mg Basil-Walnut Pesto Serving size: 2 tsp Amount Per Serving Calories: 49 Fat: 5g Saturated fat: 1g Protein: 1g Carbohydrates: 0g Dietary fiber: 0g Cholesterol: 1mg Sodium: 49mg
Zucchini, that versatile veggie, takes center stage in our delicious vegan lasagna with tofu "ricotta." You'll love the fresh flavors in this twist on an classic Italian dish. Ingredients Lasagna 5-6 zucchini, sliced lengthwise in ¼ inch thick slices 2 tablespoons olive oil 1 pound cremini mushrooms, sliced ¼ inch thick 3-4 red bell pepper, sliced ¼ inch thick 8 ounces frozen artichoke hearts, thawed, patted dry, and coarsely chopped 1 tablespoon flour 4 cups marinara (for use during assembly) Tofu 'Ricotta' 14 ounces package firm tofu, pressed 3 tablespoons nutritional yeast 1 tablespoon lemon juice ½ cup fresh basil, chopped ½ cup fresh parsley, chopped 2 teaspoons minced garlic ¼ teaspoon salt ¼ teaspoon black pepper ½ teaspoon cayenne pepper Instructions Place the zucchini slices in a single layer on baking sheets. Roast at 375° F until softened and pliable (about 5 minutes). Set aside. Heat 1 tablespoon of olive oil in a large skillet on medium-high heat. Add red bell peppers, mushrooms, and pepper. Cook until softened. Transfer to a large bowl. Add remaining tablespoon of olive oil the large skillet and heat on medium-high heat. Add the artichoke hearts and cook until lightly browned. Transfer to bowl with the mushrooms and peppers. Sprinkle the flour over the vegetables and toss to evenly coat. Set aside. Wrap block of tofu in paper towels. Place it on a cutting board, place a pan on top of tofu, and place something heavy in the pan to press water out of the tofu. Place tofu and remaining ingredients in a food processor and blend until the mixture is creamy, resembling ricotta cheese. To Assemble the Lasagna Preheat oven to 350° F. Spray the bottom and side of a 13x9" inch baking dish with cooking spray. Add 1 ¼ cups of marinara sauce to mushroom mixture and toss to evenly coat. Spread a thin layer of marinara sauce on bottom of baking dish. Layer the other ingredients as follows: ¼ of the mushroom mixture. ¼ of the zucchini slices in a single layer. 1/3 of the tofu ricotta filling evenly over the zucchini and flatten dollops with the back of the spoon. Repeat layers twice. Make a final layer with the remaining zucchini slices, tofu ricotta filling, then the mushroom mixture. Bake uncovered until the sauce is bubbling around the edges and the top is browned (about 30 minutes). Nutrition Information Serving Size: 8 ounces Amount Per Serving Calorie: 269 Fat: 9g Saturated Fat: 2g Protein: 18g Total Carbohydrates: 33g Dietary fiber: 8g Cholesterol: 0mg Sodium: 150mg
Serve this easy-to-prepare vegan appetizer at your next get-together: a flavorful white bean spread slathered on toasted crostini, seasoned with a hint of fresh rosemary. You don't have to be vegan to enjoy this delicious starter. Ingredients 20 quarter-inch slices baguette 1 tablespoon olive oil 1½ teaspoons garlic, minced 15 ounces canned cannellini beans, rinsed and drained 1 teaspoon lemon juice ½ teaspoon fresh rosemary Pinch ground black pepper Instructions Preheat oven to 400° F. Bake baguette slices until beginning to crisp (6 to 8 minutes). For the spread, warm ½ tablespoon of olive oil in a skillet over medium-low heat. Add garlic and sauté for 1 minute. Add drained beans and sauté for 2 minutes. Remove from heat. Mash the beans with the back of a fork to make a rough puree. Add remaining ½ tablespoon of olive oil, lemon juice, rosemary and pepper. Spread 1 tablespoon of bean mixture on baguette slice. Serve 2 baguette slices, garnished with rosemary sprig. When using canned beans, rinsing the beans can reduce the sodium content. Look for canned beans that say "low sodium" or "no sodium added" to further reduce the sodium. Nutrition Information Serving Size: 2 baguette slices, with 2 tablespoons bean mixture Amount Per Serving Calories: 81 Fat: 1g Saturated Fat: 0g Protein: 4g Total Carbohydrates: 13g Dietary Fiber: 4g Cholesterol: 0mg Sodium: 91mg
Kale adds a healthy twist to the classic Waldorf salad. Rich in nutrients, including vitamins A and C, kale is one of the healthiest veggies around. And when you top it with a blend of fresh apples, red grapes, raisins and walnuts in a creamy dressing, the result is a salad everyone will love. Ingredients 1 large apple ½ cup + 2 tablespoons red grapes ½ cup + 2 tablespoons walnuts, toasted, and chopped ¼ cup + 1 tablespoon raisins 1 tablespoon Dijon mustard 1 ½ tablespoons fresh lemon juice 1 bunch kale (roughly 7-8 ounces), chopped ½ cup celery, diced Instructions Slice one apple in half; core and roughly chop half of the apple. Put 6 grapes, ¼ cup walnuts, 1 tablespoon raisins, Dijon mustard, lemon juice and chopped ½ apple into a food processor. Puree the mixture until it forms a thick dressing. Core and dice the remaining apple. Add the kale to a serving dish and top with the apple pieces and celery; add remaining raisins, walnuts and grapes. Pour the dressing over the salad and toss until salad is well coated. If dressing appears too thick, add water or more lemon juice to thin as needed. Nutrition Information Serving Size: ½ cup Amount Per Serving Calories: 93 Fat: 5g Saturated Fat: 0.4g Protein: 2g Total Carbohydrates: 14g Sodium: 34mg
We've packed so much flavor into our vegetarian chili that even meat-lovers will ask for seconds. But don't worry: You can refill your bowl without guilt, because this chili is low-fat and cholesterol-free.  Ingredients 1 medium yellow onion, chopped 1 red bell pepper, chopped 1 green bell pepper, chopped 1 jalapeno, chopped 4 cloves garlic, chopped 1 cup low sodium vegetable broth 32 oz. can crushed tomatoes, no sodium added 15 oz. can black beans or white (cannellini) beans, rinsed 15 oz. can red kidney beans, rinsed 1 tablespoon ground cumin 2 tablespoons chili powder 1 16-oz. can vegetarian refried beans Instructions In a large stock pot over moderate heat, combine onion, red and green bell peppers, jalapeno and garlic. Saute 3 to 5 minutes until soft. Add broth, tomatoes, black (or white) beans, red beans and refried beans. Stir to combine. Season with cumin and chili powder. Simmer over low heat for 5 to 10 minutes. Season to taste. Garnish with reduced fat cheddar cheese (not included in nutritional information), minced onion, chives or scallions, if desired. Nutrition Information Serving Size: 1 to 1 1/2 cups Amount Per Serving Calories: 201 Fat: 2g Saturated Fat: 0g Protein: 13g Total Carbohydrates: 37g Dietary fiber: 11g Cholesterol: 0mg Sodium: 552mg
Skip the store-bought dips, and serve our fresh, tasty homemade yogurt vegetable dip at your next gathering. Light on calories and nearly fat-free, it's as easy on the waistline as it is delicious. Ingredients 2 cups Greek yogurt or strain 2 cups of fat-free plain yogurt ½ tablespoon dried parsley ½ teaspoon dill weed ½ teaspoon onion powder ½ teaspoon garlic powder 1 tablespoon lemon juice 1 carrot ¼ of red pepper 4 slices of celery Instructions If using fat-free yogurt, strain for 15-20 minutes to make Greek yogurt. Mix yogurt and all other ingredients together, except vegetables. Refrigerate for at least 1 hour before serving. Serve with cut vegetables (carrots, celery, peppers). You can add or substitute other veggies, such as zucchini, jicama or mushrooms (this may change the nutritional values below). Nutrition Information Serving Size: 2 tbsp. of dip and 3 oz. of mixed vegetables Amount Per Serving Calories: 38 Fat: 0.5 grams Saturated Fat: 0g Protein: 2 g Total Carbohydrates: 6g Dietary fiber: 1g Cholesterol: 2g Sodium: 34 mg
Looking for a salad to prepare for a luncheon or party? Try our tasty Thai chopped chicken salad. It's loaded with crisp veggies and succulent marinated chicken (or skip the chicken if you're a vegetarian), and topped with a flavorful homemade peanut sauce. Ingredients Chicken and Marinade ¼ cup vegetable oil 2 tablespoons rice vinegar ¼ cup sugar 1 clove garlic, chopped 1 cup cilantro, chopped 1 lime, juiced 2 8 oz. boneless, skinless chicken breasts Salad 4 cups romaine, chopped 4 cups red cabbage, chopped 1 cup cucumber, diced 1 cup edamame 1 cup carrots, shredded or diced 1 cup red bell pepper, chopped ¼ cup green onions, chopped Dressing 4 tablespoons rice vinegar 4 tablespoons Thai sweet red chili sauce 1 teaspoon sesame oil Peanut Sauce ¼ cup peanut butter 2 tablespoons low sodium soy sauce 1 tablespoon Thai sweet red chili sauce 1 tablespoon vegetable oil Instructions Combine chicken with marinade ingredients in a zip top bag. Let chicken sit in refrigerator for at least 4 hours (up to overnight). After chicken is finished marinating, heat oven to 350° F. Discard marinade and place chicken in baking dish. Bake about 40 minutes until done and no longer pink (140° F internal temperature). After baking, shred chicken and set aside. In a large bowl, combine all salad ingredients. In a small bowl, combine dressing ingredients. Whisk to combine. Pour over salad ingredients and toss to combine. In a separate small bowl, combine peanut sauce ingredients. Whisk to combine. To serve, plate 1 cup of salad, top with 1 oz. shredded chicken and drizzle with peanut sauce. Nutrition Information Serving Size: 1 cup salad, 1 oz. chicken Amount Per Serving Calories: 190 Fat: 10g Ssaturated Fat: 1g Protein: 15g Total Carbohydrates: 12g Dietary Fiber: 3g Cholesterol: 28mg Sodium: 318mg
Looking for an easy-to-prepare, crowd-pleasing appetizer to kick off your Thanksgiving feast or holiday party? Try our spinach-artichoke stuffed mushrooms. These tasty starters are packed with flavor yet light on calories — so you and your guests can enjoy them without the guilt. Ingredients 2 tablespoons olive oil, divided in half 1 medium garlic clove, minced 12 small brown mushrooms, stemmed, gills removed Freshly ground black pepper 2 ounces cream cheese 4 ½ teaspoons light mayonnaise 1 teaspoon thyme, divided 5 ounces frozen, chopped spinach, thawed and squeezed dry 5 ounces canned artichokes, drained and chopped 3 tablespoons fresh panko breadcrumbs 3 tablespoons grated Parmesan cheese Instructions Preheat oven to 450°F. In a small bowl, combine 1 tablespoon olive oil and about two-thirds of the garlic. Brush bottom side of the mushroom caps with the garlic oil. Sprinkle the mushrooms with pepper. Arrange the mushrooms oiled side up on a rimmed baking sheet and roast until tender (about 6 minutes). In a medium bowl, mix the cream cheese, mayonnaise and ½ teaspoon thyme. Stir in the spinach and artichokes. In another medium bowl, combine the remaining 1/3 garlic clove, 1 tablespoon of olive oil and ½ teaspoon of thyme with the breadcrumbs and cheese. Spoon the artichoke mixture evenly into the mushroom caps and sprinkle with the breadcrumb mixture. Bake until the crumbs are golden brown (about 6 to 8 minutes). Nutrition Information Serving Size: 3 mushrooms Amount Per Serving Calories: 72 Fat: 5g Saturated Fat: 1.3g Protein: 3g Total carbohydrates: 6g Sodium: 167mg
Bring a touch of France to your next brunch or dinner party. Bursting with fresh strawberries and banana, and drizzled with a sweet balsamic reduction sauce, these elegant crêpes will impress and delight your guests. But with 168 calories and 2 grams of fat per serving, they only taste decadent! Ingredients Sauce 18 ounces balsamic vinegar Crêpe ½ cup egg substitute ½ cup 2% milk 2 teaspoons granulated sugar ¼ cup whole wheat flour Cooking spray Filling 4 cups strawberries, sliced 1 teaspoon sugar 2 medium bananas, sliced Optional: Powdered sugar, for garnish Optional: Mint and whipped cream, for garnish Instructions In a saucepan, bring vinegar to a boil. Reduce heat and cook until liquid has thickened to 6 ounces (about 30-40 minutes; it's done when it begins to smell sweet). Place crêpe ingredients in the blender in the order listed. Use an electric blender to combine the ingredients. Make sure all flour is blended without clumps or flour sticking to the sides. Meanwhile, combine sugar and strawberries in separate bowl and set aside. Using an 8-inch pan, add enough cooking spray to grease the entire pan. Add ¼ cup of batter to the center of the pan and immediately, but gently, tilt and swirl the pan to spread the batter out evenly. Cook until the crêpe begins to bubble and is lightly browned and the batter is set (about 45 seconds to 1 minute). Set crêpe aside to cool. Place ½ cup of strawberries and ¼ of a banana in a line on each crêpe and roll. Drizzle with balsamic reduction sauce. Garnish with powdered sugar, mint and/or a small dollop of light whipped cream. Nutrition Information Serving Size: 2 6-inch crepes Amount Per Serving Calories: 168 Fat: 2g Saturated Fat: 0g Protein: 3.4g Total Carbohydrates: 44g Dietary fiber: 7.5g Cholesterol: 2.5mg Sodium: 91mg
A healthier take on traditional macaroni and cheese, our gooey quinoa-cheese casserole will quickly become a family favorite. Quinoa, which replaces the noodles in this recipe, is a superfood: It has almost twice the fiber of other refined grains, and it's a good source of protein. Ingredients 1 or 2 cloves garlic, minced ¾ cup quinoa, rinsed well and drained 1½ cups water ½ teaspoon onion powder 1 large egg ¾ cup milk 1 cup shredded cheddar cheese, divided into ¾ cup and ¼ cup Instructions Sauté the garlic for a few seconds and then add in and sauté the quinoa for about 5 minutes, stirring occasionally. Add in the water, pepper, and onion powder, stirring well.  Bring to a boil, then reduce the heat to low, cover tightly and simmer for 15-20 minutes, until most of the liquid has been absorbed. While the quinoa is cooking, preheat the oven to 350º F and lightly spray an 8-inch square baking dish with cooking spray. When the quinoa is done, let it sit off the heat for about 5 minutes while you whisk together the egg and milk in a small bowl. Quickly stir the liquid into the pan of quinoa with the ¾ cup of cheese and dump it all into the prepared baking dish. Sprinkle the remaining ¼ cup of cheese over the top and place in the oven to bake for 25-35 minutes, until the cheese is bubbly and golden brown Nutrition Information Serving Size: ½ cup Amount Per Serving Calories: 140 Fat: 2g Saturated Fat: 1g Protein: 4.5g Total Carbohydrates: 24g Dietary Fiber: 0.5g Cholesterol: 7.5mg Sodium: 290mg
If you’re looking to mix up your stay-at-home snack time, try out this delicious dip. High in fiber and protein, and low in fat (with no saturated fat), it’s a healthy – and tasty – way to treat yourself. And it's a great way to use some of those cans of beans you've stocked up on. Ingredients 1 can garbanzo beans (chickpeas) drained, save juice Juice of one-half lemon (or more to taste) 1 to 3 cloves garlic peeled (use more or less depending on your preference; more garlic gives the dip an extra zing) 2 tablespoons tahini (sesame butter). To reduce fat, omit the tahini. 1/2 teaspoon salt 1/4 teaspoon black pepper Ground red pepper (cayenne), to taste Fresh parsley or cilantro, minced, for garnish Instructions Add all ingredients except garnish to a food processor or blender. Mix until smooth. Add reserved garbanzo bean liquid to make the dip thinner, if desired. Adjust seasonings. If you're feeling adventurous, experiment with seasonings — try a bit of ground coriander, fresh mint or cumin. Sprinkle with garnish. Serve with pita bread or pita chips — look for the whole wheat variety. For a festive touch, serve colorful cut-up vegetables on the side: carrot sticks, red and green bell peppers, cucumbers, broccoli, cauliflower or green onions. Nutrition Information Serving Size: 1/4 cup. Amount Per Serving Calories: 68 Fat: 2g Saturated Fat: 0g Protein: 3g Total Carbohydrates: 5g Dietary Fiber: 2g Sugars: 1g Cholesterol: 0mg Sodium: 91mg
This lighter take on Julia Child's classic French potato and leek soup is the perfect comfort food. Low in calories and fat, it only tastes decadent. Enjoy it for lunch or dinner on a blustery day, or serve as a starter at your next gathering. Bon appétit! Ingredients 1 medium (½ pound) potato, sliced, diced and peeled 1.5 (½ pound) leeks including tender green, thinly sliced 1 quart water Pinch of salt 2 cups 2 percent milk 1/3 cup Parmesan cheese 2-3 tablespoons minced parsley or chives for garnish Instructions Add vegetables to water, add salt. Bring to boil, and keep partially covered for 40-50 minutes until the vegetables are tender. Drain water and blend the vegetables with 2% milk in a blender. Add cheese, let melt. Add parsley or chives to garnish. For added nutrients and flavor, you can add a cup or two of vegetables to the base of the soup, such as carrots, turnips, tomatoes, dried beans, lentils, peas, cauliflowers, cucumbers, broccoli, lima beans, peas, zucchini, okra or string beans. Nutrition Information Serving Size: ¾ cup Amount Per Serving Calories: 58 Fat: 2g Saturated Fat: 1g Protein: 3g Total Carbohydrates: 8g Dietary Fiber: 1g Cholesterol: 6mg Sodium: 76mg
Instead of ordering out, turn portobello mushroom caps into individual pizzas that are loaded with flavor but not calories. They will be a huge hit with kids and grown-ups alike. Ingredients 6 large portobello mushrooms, stems removed, washed 3 tomatoes, diced 3 cloves of garlic, chopped ¾ leek, chopped ¾ onion, chopped 5 ½ leaves fresh basil, chopped 1 ½ cup shredded mozzarella cheese Fresh parsley 1 tablespoon lemon juice Instructions Preheat the oven to 400° F. Spray a sauté pan with cooking spray. Add the onion to sauté pan and stir until it's slightly brown. Add the tomatoes, garlic, and leek to the onions. Sauté the ingredients for about 20 minutes until the tomatoes are soft. Squeeze 1 tablespoon of fresh lemon juice over the ingredients. Add fresh basil. Spray a baking sheet with cooking spray and place the mushroom caps on the sheet with the bottom side up. Add ½ cup of the tomato mixture from the sauce pan into each mushroom and top with ¼ cup shredded mozzarella cheese. Bake at 400° F for 12 minutes. Sprinkle with fresh chopped parsley. Other healthful alternatives to traditional pizza crust include zucchini, eggplant, or cauliflower. Nutrition Informaiton Serving Size: ¾ mushroom cap, ½ cup tomato mixture Amount Per Serving Calories: 100 Fat: 4g Saturated Fat: 3g Protein: 8g Total Carbohydrates: 9g Dietary fiber: 3g Cholesterol: 11mg Sodium: 160mg
Great for luncheons or as a healthful lunch any time, this classic French salad packs a flavorful punch. Topped with a zingy homemade lemon vinaigrette and bursting with fresh ingredients, it will soon become your go-to salad. Ingredients Homemade Lemon Vinaigrette Ditch the packaged salad dressings and make your own vinaigrette at home. The basic ingredients for vinaigrette are oil and vinegar with a ratio of 3:1, respectively, or oil and citrus juice with a ratio of 2:1. As long as you remember this ratio, you can make your own delicious dressing anytime. 4 tablespoons olive oil 2 tablespoons lemon juice ½ teaspoon Dijon mustard Add all ingredients in a cup to shake or blender to blend. Salade Nicoise 2 cups lettuce, separated, washed, drained and dried 1 cup cold, blanched, green beans 2 tomatoes, quartered 4 Tablespoons homemade lemon vinaigrette 12 black olives, pitted 3 hard-cooked egg, cold, peeled, quartered 2-3 Tb fresh oregano, thyme, or tarragon, minced Instructions Line bowl with all the lettuce, drizzle with 3 tablespoons vinaigrette Season beans and tomatoes with 1 tablespoon vinaigrette in a separate bowl. Place ½ cup lettuce on plate, combine 5-7 beans, 1 wedge tomato, 2 olives, and 2 egg wedges. Pour the remaining vinaigrette over all salads and top with herbs. For extra protein, top with flaked tuna or a tuna steak. Nutrition Information Serving size: 1 cup Amount Per Serving Calories: 132 Fat: 11.5g Saturated Fat: 2g Protein: 2g Total Carbohydrates: 5g Dietary Fiber: 2g Cholesterol: 47mg Sodium: 172mg
Tea is more than just a warm, soothing drink — it also makes a flavorful marinade for chicken. In this recipe, lemon tea pairs perfectly with honey and fresh herbs. Serve with a side of veggies or add it to a fresh, crisp salad. And try other tea flavors (orange, green, etc.) to create fun variations of the recipe. Ingredients 4 lemon tea bags 2 tablespoons honey 1 cup hot water 4 boneless, skinless chicken breasts 1 tablespoon thyme, fresh and chopped 1 tablespoon rosemary, fresh and chopped 1 teaspoon garlic, halved Instructions Place the tea and honey in a large dish and pour hot water over ingredients. Add the chicken, thyme, rosemary and garlic cloves once the mixture has cooled. Cover and chill overnight in the fridge. Drain the chicken from the marinade. Discard the marinade. Pat the chicken dry prior to cooking. Cook the chicken breasts in pan or on a grill until thoroughly cooked (165°F), around 10-12 minutes. Nutrition Information Serving Size: 4-oz. chicken breas Amount Per Serving Calories: 184 Fat: 4g Saturated Fat: 1g Protein: 37g Total Carbohydrates: 3g Dietary Fiber: 0g Cholesterol: 118mg Ssodium: 61mg
Make this scrumptious strudel — a lighter twist on a German classic — part of your holiday celebration. It's a guilt-free indulgence, and you won't have to spend hours in the kitchen to impress your guests. Ingredients 3 medium golden delicious apples, cored and cut into ½-inch cubes ¼ cup raisins ¼ cup walnuts ¼ cup sugar-free apricot preserves 1 teaspoon lemon juice ½ cup apple juice ¼ teaspoon cinnamon 3 sheets phyllo dough Cooking spray Powdered sugar for garnish Instructions Saute apples, raisins, walnuts, apricot preserves, cinnamon, lemon juice and apple juice together until apples are soft. Place 1 sheet of phyllo dough on a baking sheet. Spray with cooking spray. Lay another sheet of phyllo dough on top of the first sheet. Repeat one more time (3 layers total). Cut the dough into 8 portions and shape each portion into the cup of a muffin baking tin. Spoon the filling into dough cups. Bake at 375° F for 15 minutes. Sprinkle with powdered sugar once cool. Nutrition Informaiton Serving Size: 1 individual strudel cup Amount Per Serving Calories: 120 Fat: 4g Saturated Fat: 0.2g Protein: 2g Total Carbohydrates: 20g Dietary fiber: 2.2g Cholesterol: 0mg Sodium: 42mg
Satisfy your chocolate cravings with our lighter take on dark chocolate mousse. It's so rich, creamy and chocolate-y, we don't think you'll miss the fat and calories of traditional mousse — and you'll benefit from the "healthy fats" found in our secret ingredient: avocado.  Ingredients 4 ripe avocados ¼ cup light coconut milk 4 tablespoons unsweetened dark cocoa powder 3 tablespoons honey 2 ounces dark chocolate (72% or higher), melted 2 teaspoons vanilla extract 1/8 teaspoon salt 10 large strawberries, sliced Instructions Remove avocados from the skin (remove pit as well) and place in a food processor. Blend until creamy. Add remaining ingredients. Blend until pureed. Scrape down the sides when needed. Place in refrigerator for 1 to 2 hours. Serve mousse in individual bowls. Top with strawberry slices or layer the mousse and strawberries. Garnish with a sprig of fresh mint (if desired). Nutrition Information Serving Size: ½ cup Amount Per Serving Calories: 200 Fat: 14g Saturated Fat: 3g Protein: 2g Total carbohydrates: 18g Dietary Fiber: 12g Sodium: 10mg
Cucumber and tomato are a classic — and healthful — pairing. Crisp, juicy and bursting with fresh flavor, this salad makes a great lunch, or a delicious starter for any meal.  Ingredients 2 medium tomatoes, large diced (3/4 inch) 1 cucumber, peeled, large diced (3/4 inch) ½ cup red onion, thin julienne 1 tablespoon lemon juice 1 tablespoon olive oil 1/8 teaspoon salt ¼ teaspoon ground black pepper 1 ½ cup baby spinach leaves, divided Fresh parsley, for garnish Instructions Combine tomatoes, cucumber, onion, lemon juice, olive oil, salt, and pepper in a salad bowl. Chill in refrigerator for one hour. Serve over a bed of spinach (1/4 cup each). Garnish with parsley. Add your favorite fresh herbs or 1 ounce of feta cheese for an extra burst of flavor. You can also swap the baby spinach for lettuce, or serve a mix of spinach and lettuce. Nutrition Information Serving Size:1/2 cup Amount Per Serving Calories: 41 Fat: 3g Saturated Fat: 0g Protein: 1g Total Carbohydrates: 4g Dietary fiber: 1g Cholesterol: 0mg Sodium: 55mg
This refreshing smoothie is a delicious way to get a serving of vitamin-packed dark, leafy greens. And it's as easy to prepare as it is healthful. Serve it at your next brunch or luncheon; the cucumber, ginger, lime juice and green apple make it especially refreshing on a hot summer day. Ingredients 1 cup kale, stemmed ½ cup fresh parsley 1 cup cucumber, chopped ½ inch ginger, peeled 2 green apples, cored 2 teaspoons lime juice 1 ½ cups ice 1 ½ cups water Instructions Place all ingredients in a blender. Blend until all ingredients are thoroughly incorporated into a smoothie-like consistency. Enjoy! Boost the protein content of this drink by substituting skim milk or Greek yogurt for the water. Nutrition Information Serving Size: 6 ounces Amount Per Serving Calories: 35 Fat: 0g Saturated Fat: 0g Protein: 1g Total Carbohydrates: 10g Dietary Fiber: 2g Cholesterol: 0mg Sodium: 6mg
This Southwestern-inspired side dish is a tasty alternative to potato salad or pasta. It goes well with everything from fish to ribs to veggie burgers — and it's a good source of protein. In fact, quinoa is the only grain that is a "complete protein," meaning it contains all nine of the essential amino acids our bodies need. Ingredients 1/2  cup quinoa, dry (makes 1 cup cooked) 8 oz. whole kernel corn, rinsed and drained 8 oz. canned black beans, rinsed and drained 8 oz. grape tomatoes, halved 1/2 cup fresh cilantro, chopped 3 tablespoons fresh lime juice Instructions Cook quinoa in 2 cups boiling water according to package directions. Place in mixing bowl to chill in refrigerator for 30 minutes. Combine corn, black beans, grape tomatoes and cilantro into the mixing bowl with the quinoa. Toss with fresh lime juice. Nutrition Information Serving Size: 1/2 cup Amount Per Serving Calories: 141 Fat: 2g Saturated Fat: 0g Protein: 6g Total carbohydrates: 27g Dietary fiber: 4g Cholesterol: 0mg Sodium: 105mg
Instead of fast food, serve your kids these tasty (and easy to prepare) chicken tenders. They'll love the juicy white meat, cornmeal coating, and sweet and tangy berry-mustard dipping sauce. You'll love that a serving of these tenders has 1/3 the calories and 1/6 the fat of a 5-piece McDonald's Chicken Selects. Ingredients Sauce 1 cup fresh blackberries or raspberries, finely crushed 1 ½ tablespoons whole-grain mustard 2 teaspoons honey Chicken Tenders 1 pound chicken tenders, cut in half crosswise ¼ teaspoon freshly ground pepper 3 tablespoons cornmeal Instructions Crush blackberries (or raspberries) and mix with mustard and honey in a small bowl until it looks like a chunky sauce. Set aside. Spray pan with cooking spray. Sprinkle chicken tenders with pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal). Bake chicken tenders for about 15-20 minutes until golden brown. (Leave fan on while cooking if using a convection oven) Serve with 2 tablespoons of berry mustard on the side. Nutrition Information Serving Size: 3 ounces, about 5 pieces, and 2 tablespoons of sauce Amount Per Serving Calories: 192 Fat: 6g Saturated Fat: 1.5g Protein: 29g Total carbohydrates: 8g Dietary Fiber: 2g Cholesterol: 92mg Sodium: 148mg
Fire up the grill! With a zingy dry rub and a hint of zesty lime, this heart healthy salmon recipe will tantalize your taste buds. It's great for backyard barbecues or just as a change of pace from your regular dinner routine. Ingredients Dry rub ½ teaspoon garlic powder ½ teaspoon chili powder ½ teaspoon cumin ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon paprika Salmon 4 salmon fillets, about 5 ounces each 1 avocado, sliced thin (1/6 per serving) 8 lime wedges Instructions Preheat grill for medium heat (350°F). Combine rub ingredients in a small bowl. Rub spice mixture evenly onto both sides of salmon fillet. Place salmon onto the grill, top side down, then turn halfway through cooking. Cook for 15-20 minutes until desired internal temperature is reached (medium = 150°F). Slice avocado thinly, fan 1/6 avocado on each plate as garnish). Once cooked, serve salmon fillet with 2 lime wedges and avocado. Using a dry rub on fish, meat, or poultry is a great option to maintain flavor while grilling without all the salt. Be creative! You can use everything from herbs and spices to coffee. Nutrition Information Serving Size: 5 oz. Amount Per Serving Calories: 251 Fat: 13g Saturated Fat: 2g Protein: 28g Total Carbohydrates: 3g Dietary Fiber: 2g Cholesterol: 78mg Sodium: 297mg
Fresh carrot and ginger are enhanced by Indian spices in this simple yet sublime vegetarian soup recipe. It's light on calories (also, fat-free), but bursting with flavor. Ingredients 2 ½ cups onions, roughly chopped (about 4 to 5 medium onions) 1 tablespoon fresh ginger, minced 3 ½ teaspoons coriander, ground 3 ½ teaspoons curry powder ½ teaspoon nutmeg 9 cups carrots, chopped (about 18 to 24 medium carrots) 11 cups low-sodium vegetable broth 4 ½ teaspoons lime juice, fresh Instructions Sauté the onions with ginger, spices and carrots until the vegetables begin to soften. Add the broth and lime juice; simmer 30 minutes or until the vegetables are tender. Working in batches, purée in blender until smooth. Add more broth if too thick. Nutrition Information Serving Size: ¾ cup or 6 fluid oz. Amount Per Serving Calories: 54 Fat: 0g Saturated Fat: 0g Protein: 1g Total Carbohydrates: 11g Dietary Fiber: 1g Cholesterol: 0mg Sodium: 157mg
This warm, melty dip — packed with sweet caramelized onions — makes a great alternative to traditional spinach-artichoke dip. Serve with whole wheat pita triangles or crostini for a satisfying starter at everything from holiday parties or backyard barbecues. Ingredients 1 medium onion, diced 4 teaspoons olive oil (divided in half) 2 tablespoons balsamic vinegar 1 can cannellini beans, drained and rinsed ½ cup nonfat plain Greek yogurt ½ cup asiago cheese, shredded (divided in half) 2 cloves garlic 1 teaspoon dried rosemary ¼ teaspoon salt ¼ teaspoon black pepper Instructions Sautee onions in 2 teaspoons of olive oil until caramelized, approximately 10 minutes. During the last few minutes of cooking, add balsamic vinegar. While onions are cooking, combine beans and yogurt until smooth. Then add remaining 2 teaspoons of olive oil, ¼ cup cheese, garlic, rosemary, salt and pepper. Process until combined. Transfer beans to an 8 x 8" baking dish and evenly distribute. Top with caramelized onions and sprinkle remaining ¼ cup cheese on top. Bake at 450°F for 10 minutes until melted and bubbly. Nutrition Information Serving Size: 1/4 cup Amount Per Serving Calories: 138 Fat: 4g Saturated Fat: 1g Protein: 9g Total Carbohydrates: 17g Dietary Fiber: 4g Cholesterol: 5mg Sodium: 161mg
Nothing says summer quite like blueberry pie. In this recipe, sweet, juicy blueberries pair perfectly with fresh basil. Enjoy a delicious slice at your next backyard BBQ. Ingredients Double Pie Crust 1 cup all-purpose flour 1 cup whole wheat flour ½ teaspoon salt 2/3 cup butter or butter-flavored shortening 6-10 tablespoons cold water Filling ½ cup light brown sugar 2 teaspoons ground cinnamon 1 cup whole fresh basil leaves ¼ cup instant tapioca 5 cups fresh blueberries (or 6 cups frozen blueberries, thawed and drained) 1 tablespoon fresh lemon juice 1 egg (for wash) 1 tablespoon granulated sugar Instructions To Prepare Pie Crust Stir together both flours and salt. Cut in shortening/butter, until butter is evenly distributed. Sprinkle water over flour mixture about 3 tablespoons at a time, mixing with a fork until moistened. Form dough into a ball, divide in half. On a lightly floured surface, flatten 1 dough ball. Roll from center to edges into a 12-inch circle using a lightly floured rolling pin. To transfer pastry to pie plate, gently fold into quarters. Unfold over a 9-inch pie plate, taking care not to stretch pastry. Repeat rolling procedure for second half of dough. Set aside. To Prepare Filling Preheat oven to 400°F. In food processer, mince together brown sugar, cinnamon, and basil. Transfer mixture to large bowl and stir in tapioca. Add berries to bowl and mix. Transfer filling to pastry-lined 9-inch pie plate. Sprinkle with lemon juice. Assembling and Cooking the Pie Top pie with second pastry shell. Trim pastry evenly with the rim of the pie plate, folding bottom pastry over top pastry and pinching the two shells together to form a seal along the edge. Whisk egg. Brush over crust. Sprinkle lightly with sugar. Cut slits evenly around top crust to allow steam to escape. Bake for 35-45 minutes, or until crust is golden brown and juice bubbles between slits. Remove from oven and let cool at least 2 hours before serving. Nutrition Information Serving Size: 1 slice, or 1/8 of pie Amount Per Serving Calories: 246 Fat: 9g Saturated Fat: 6g Protein: 28g Total Carbohydrates: 41g Dietary Fiber: 2g Sodium: 297mg Cholesterol: 34mg
If you want to indulge your chocolate craving without going overboard, try our Better Brownie. The secret ingredient: black beans, which add fiber and protein to this tasty dessert. Ingredients ½ cup bakers cocoa 1 cup butter, softened 6 ¾ cups sugar 2 cups pureed black beans 6 eggs ½ cup flour ¼ teaspoon salt
 ¾ teaspoon vanilla extract 1 ¼ teaspoons baking powder Instructions Mix cocoa, butter, sugar, black bean puree and eggs until well blended. Sift together dry ingredients and stir into wet mixture. Spray a sheet size pan with cooking spray and pour batter into pan. Bake at 325° F for 45 minutes or until toothpick inserted into the middle comes out clean. Black beans are a great swap for flour to make a gluten-free treat. Other healthy swaps are applesauce for sugar or Greek yogurt for butter. Nutrition Information Serving Size: 3x3-inch square Amount Per Serving Calories: 171 Fat: 6g Saturated Fat: 3.5g Protein: 3g Total Carbohydrates: 28g Dietary Fiber: 0.5g Cholesterol: 52mg Sodium: 64.5mg Compare to Starbucks double chocolate brownie: Calories per serving: 410; fat: 24g (saturated fat: 7g); total carbohydrates: 46g (dietary fiber: 3g); cholesterol: 95mg; sodium: 75mg.
I scream, you scream, we all scream for ice cream. And this simple vegan version — featuring Elvis Presley's favorite food combination: peanut butter and bananas — will have you screaming for more. Ingredients 6 bananas 2 tablespoons peanut butter ½ cup soy milk Instructions Peel bananas and cut into ½ inch chunks. Freeze banana chunks for at least 6 hours (preferably overnight). Place frozen banana chunks, peanut butter and soy milk in a food processor. Blend until they are the consistency of soft serve ice cream. Serve immediately. Top with fresh strawberries or blueberries for additional nutrients and a burst of fresh flavor. Nutrition Information Serving Size: ½ cup Amount Per Serving Calories: 158 Fat: 5g Saturated Fat: 1g Protein: 3g Total Carbohydrates: 30g Dietary Fiber: 4g Cholesterol: 0mg Sodium: 45mg
  The health benefits of this vibrant soup can't be beet ... er, beat. That's because beets are rich in vitamin C, fiber, potassium and manganese. They also contain the B vitamin folate, which helps reduce the risk of birth defects, and betalain, a phytonutrient that gives these root veggies their gorgeous red-violet hue. Ingredients Soup: 1 tablespoon olive oil 1/2 cup onion, chopped 2/3 cup celery, chopped 1 clove garlic, minced 2 medium 2-inch raw beets, peeled and halved (can buy pre-cut) 2 cups low-sodium vegetable broth 3 teaspoons lemon juice 1 teaspoon granulated sugar 3/4 teaspoon ground coriander 1/8 teaspoon freshly ground black pepper Horseradish sauce: 1/2 cup plain, non-fat Greek yogurt 1 tablespoon horseradish 1 tablespoon 2% milk Instructions Sauté onions, celery and garlic in oil until soft. Then add the beets and vegetable broth, and bring mixture to a boil. Simmer with the lid on for 1 hour or until beets are tender, then puree the soup. Add lemon juice, sugar, coriander and pepper. For the horseradish sauce, combine the yogurt, horseradish and milk until well mixed. Dollop on top of soup. Nutrition Information Serving Size: 3/4 cup Amount Per Serving Calories: 87 Fat: 4g Saturated Fat: 1g Protein: 4g Total Carbohydrates: 10g Dietary Fiber: 2g Cholesterol: 1mg Sodium: 76mg

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