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Month: January 2017

Ethnicity > Greek 0

Mock Baklava

Traditional baklava is usually full of butter and therefore, saturated fat. Thanks to butter-flavored cooking spray, here is a revamped and no-guilt version of this Greek sweet. Serves 12 3/4 cup raisins 2/3 cup finely chopped pecans or walnuts, dry-roasted Butter-flavored cooking spray 8 sheets frozen phyllo dough, thawed 1/2 cup honey 2 teaspoons ground cinnamon Preheat the oven to […]

Ethnicity > American 0

Brunswick Stew

Brimming with vegetables and tender cubes of chicken, this well-known stew from Brunswick County in central Virginia will warm you from head to toe on a cold, snowy day. The original recipe dates back to 1828 and was served for dinner on hunting trips. Many cooks have created many delicious variations since that time, and this one is no exception. […]

Ethnicity > Asian 0

Asian Grilled Chicken

This sweet and tart marinade is delicious, but it does need some time to impart the flavor, so prepare this on an evening when you’re not too rushed. Serves 6 Marinade: 1/4 cup soy sauce 1/4 cup honey 3 tablespoons red wine vinegar 2 tablespoons finely chopped fresh parsley 2 teaspoons grated, peeled gingerroot or 1 teaspoon ground ginger 1/8 […]

Salads 0

Cucumber-Melon Salad with Raspberry Vinegar

Expand your taste horizons by trying this unusual combination of mil, sweet, bitter, and tart ingredients. Omit the lettuce and finely chop the cucumber, cantaloupe, and radishes to create a cooling summer relish to serve with grilled fish. Serves 4 1 medium cucumber, strips of peeled removed from part of the cucumber (leave some dark green for color), cut into […]

Stews 0

Broccoli Cheese Soup #2

This entree soup has all the creaminess you expect, but with less saturated fat and sodium. Serve it with a crusty whole-grain roll. Serves 4 2-1/2 cups fat-free,low-sodium chicken broth 6 ounces chopped broccoli or 10 ounces frozen chopped broccoli, thawed 1 medium carrot, chopped 1 medium rib of celery, chopped 1/4 teaspoon salt 1/8 teaspoon black pepper 1/8 teaspoon […]

Appetizers 0

Creamy Caper Dip

Elegant yet so easy, this peppy dip can be used as a rich topping to perk up the simplicity of cucumber or tomato slices; or serve it as a sauce for grilled salmon. Serves 12 8 ounces fat-free plain yogurt 1/4 cup light mayonnaise 2-1/2 tablespoons capers, drained 2 tablespoons Dijon mustard (lowest sodium available) 1 medium garlic clove, minced […]

Breakfasts & Brunches 0

Cinnamon Stick Oatmeal

Our friend Norma from Mexico created this blend for us one morning. Normal was a national running champion for Mexico for a number of years and says that this oatmeal is a favorite meal for long-distance runners. But really, it’s great for anyone who needs an extra energy boost for their day ahead. If you are having quinoa for dinner […]

Breakfasts & Brunches 0

Banana Steel-Cut Oats

These steel-cut cooked oats cooked in “banana milk” are good, and also easy. I have never like oatmeal because I find it too mushy. Yet steel-cut oats don’t get as mushy as old-fashioned oats, so when a woman told me that she liked steel-cut oats cooked in mango “milk” – the blended liquid from a mango – I started experimenting. […]

Fish 0

Tropical Fruit, Rice and Tuna Salad

Going to the gym is not the only way to be active. What experts call “lifestyle fitness” can also increase your fitness level. You can stay active by constantly working at moving. Gardening, doing housework, and running errands all fill the bill. 4 servings II Prep time: 15 minutes II Cook time: 10 minutes II Cool: 15 minutes II Chill: […]

Fish 0

Caribbean Crabmeat Pasta Salad

Large, thin and crisp wafer-like crackers are low in calories and a great accompaniment to this flavorful salad. Look for them near the deli cheese case, gourmet foods aisle or snacks section of your supermarket. 6 servings II Prep time: 25 minutes II Chill 1 hour 3 cups uncooked rotelle pasta (8 ounces) Honey-Lime Dressing (below) 1 package (8 ounces) […]

Sandwiches 0

Barbecue Chicken Pizza

When picking your pizza crust, think thin. The thick crust variety is much higher in fat, calories and carbohydrates per serving than the thin kind. 6 servings II Preparation time: 10 minutes II Bake time: 10 minutes 2 cups shredded cooked chicken breast 1/3 cup barbecue sauce 1 package (10 ounces) ready-to-serve thin Italian pizza crust (12 inches in diameter) […]

Breakfasts & Brunches 0

Mixed Berry Coffee Cake

Vanilla and spices, such as cinnamon and nutmeg, add flavor and help bring out the natural sweetness in baked goods so you don’t need to add a lot of extra sugar – which helps to save calories, too. 8 servings II Prep time: 15 minutes II Bake time: 33 minutes II Cool: 10 minutes 1/3 cup packed brown sugar 1/2 […]

Beef & Pork 0

Pork Chops in Country Onion Gravy

Lean meat is not the fat culprit it’s been thought to be. When trimmed of excess fat and moderate portions are eaten in the context of an overall low-fat diet, meat is a great choice because it contains many nutrients, especially iron, which is so good for your heart. 4 servings II Prep time: 10 minutes II Cook time: 24 […]

Fish 0

Curried Tuna Salad with Toasted Pecans

Be sure to choose tuna that is packed in water, not oil. By choosing water-packed tuna, you save 70 calories and 6 grams of fat per 3-ounce serving. By combining tuna – already containing omega-3 fatty acids – with pecans, you get a little more bang for your buck, on the nutrition front. 4 servings II Prep time: 15 minutes […]

Stews 0

Bean and Barley Soup

This tasty, quick soup contains many good-for-you ingredients, including barley, beans and tomatoes. These provide high fiber, heart-friendly folic acid and lots of iron in your blood, and all with a reasonable amount of fat, extremely important for your overall health. 5 servings II Prep time: 10 minutes II Cook time: 13 minutes 1 tablespoon canola or soybean oil 2 […]

Stews 0

Broccoli Cheese Soup

Soy protein, in the context of a low-fat, low-cholesterol diet, can help reduce the risk of heart disease. Research suggests that when about 25 grams of soy protein is eaten daily from soy foods, blood cholesterol levels tend to drop. This yummy soup is a great start, containing about one-third of the 25 daily grams in one serving. 6 servings […]

Ethnicity > American 0

Southwestern Chicken and Vegetable Soup

Smoky and spicy from the paprika and cinnamon, this is not your mom’s chicken soup. Enjoy this hearty chicken soup on days when you want something extraordinary and incredibly satisfying. Serves: 6 II Prep time: 15 minutes II Cook time: 25 minutes II Level: Easy 2 tablespoons extra-virgin olive oil 1 cup fresh or frozen corn 1 large Vidalia onion, […]

Fish 0

Citrus Crab Salad

Crab is low in saturated fat but a good source of iron, vitamin B12, zinc, copper, and selenium, all of which reduce inflammation. Sunflower sprouts are simply baby sunflower plants and can be found in the produce department. They add a nutritious crunch to salads, wraps, and even soups. Serves: 2 II Prep time: 20 minutes II Level: Easy Dressing: […]

Ethnicity > Mexican 0

Spiced Turkey Salad

Spices are a wonderful way to enhance both the flavor and the medicinal power of your meal. Paprika, cumin, black pepper, garlic and cilantro all have unique chemical healing ingredients designed to boost your metabolism – and delight your palate. Serves: 6 II Prep time: 15 minutes II Cook time: 10 minutes II Level: Easy 1 pound lean ground turkey […]