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Beverages & Ices 0

Breakfast Power Smoothie

This delicious dairy-free smoothie uses silken tofu as a base blended with banana, juice and strawberries. Omit the protein powder if your personal protein needs are lower. Can be divided into 4 servings. Ingredients 1 cup (250 mL) silken tofu (such as 1/2 package Vitasoy Silken Tofu) 1/2 medium ripe banana 1/2 cup orange juice 1/4 cup honey (or to […]

Diabetic Baking 0

PB & J Whole-Grain Blondies

This whole-grain peanut butter and jam blondie recipe has half the amount of brown sugar and butter as a traditional recipe and is made with 100% whole-wheat flour. The results: scrumptious toffee-flavored treats with fewer calories and less added sugars per serving. 24 servings II Active Time: 20 minutes II Total Time: 2 hours 40 minutes Ingredients 8 tablespoons unsalted butter 1 […]

Beef & Pork 0

Broccoli, Beef & Potato Hotdish

This easy casserole, full of ground beef, roasted broccoli and topped with hash browns, was inspired by the classic Minnesota Tater Tot hotdish. Roasting the broccoli before adding it to the casserole gives the whole dish a much more complex and exciting flavor, but it’s by no means necessary. If you want to keep it simple, skip roasting the broccoli […]

Stews 0

Chicken and Barley Soup

You might think of barley as an addition to hearty, wintery soups, such as mushroom-barley or beef-barley soup, but it also works well in lighter soups like this one with chicken, asparagus and peas. 4 servings, about 2 cups each II Active Time: 45 minutes II Total Time: 1 1/4 hours Ingredients 1 tablespoon extra-virgin olive oil 1/2 cup finely chopped onion […]

Desserts 0

Mini Blueberry-Lemon Cheesecakes

This muffin-tin mini cheesecake recipe is an adorable, healthy dessert that’s the perfect cute size. If making 2 dozen seems like overkill, the recipe can easily be cut in half. If you avoid gluten, use gluten-free graham crackers to make the crust. 24 servings II Active Time: 35 minutes II Total Time: 3 hours 10 minutes (including 3 hours chilling & cooling […]

Breakfasts & Brunches 0

French Mini Mushroom and Sausage Quiches – Français Mini Champignons et Saucisse Quiches

These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory. Small and satisfying, they’re also a good finger food for your next cocktail party. 1 dozen mini quiches II Active Time: 30 minutes II Total Time: 1 hour Ingredients 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon […]

Ethnicity > American 0

New England Muffin-Tin Crab Cakes

We’ve taken the frying and fuss out of crab cakes by shaping and baking them in muffin tins. For the best taste, look for pasteurized crabmeat in the refrigerator case at your market’s fish counter, a better choice than canned varieties. Make It a Meal: Try these cakes with some tangy tartar sauce and coleslaw. 6 servings, 2 cakes each II Active […]

Ethnicity > Italian 0

Italian Baked Parmesan Tomatoes – Al Forno Parmigiano Pomodori

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread. 4 servings II Active Time: 5 minutes II Total Time: 20 minutes Ingredients 4 tomatoes, halved horizontally 1/4 cup freshly grated Parmesan cheese 1 teaspoon chopped fresh oregano 1/4 teaspoon salt Freshly ground […]

Ethnicity > Chinese 0

Chinese Egg Fried Rice

  Serves: 3 to 4 side dish servings Costs: About $0.90 per serving; $2.70 for 3 people Ingredients: 1 cup brown rice, (measured dry) 1/4 cup green onions, chopped 1 tablespoon soy bacon bits 3 to 4 tablespoons low-sodium soy sauce 2 large eggs whisked with 1 tablespoon water 4 tablespoons canola oil or peanut oil Pinch of salt Directions: Cook […]

Ethnicity > French 0

Lower-Cal Cheesy Scalloped Potatoes – Fromage Pommes de Terre Dauphinoises

Yields 6 servings 1 clove garlic, lightly crushed Olive oil cooking spray 1 pound (454 g) Yukon gold potatoes, unpeeled and thinly sliced (about 3 potatoes, about 1/8-inch, or 3 mm thick – a mandolin works beautifully for this) 1 small yellow onion, thinly sliced Salt and fresh-ground black pepper, to taste 3/4 teaspoon thyme 1 teaspoon granulated garlic 1 […]

Vegetable Sides & Medleys 0

Creamy Creamless Skillet Corn

Corn gets a bad rap from us “low-carb” enthusiasts, but even though it’s high in carbs it also has a fair amount of nutrition – about 4 grams of fiber per cuip, a couple mg of niacin and other B vitamins, some beta-sarotene, vitamin A, and a nice helping of the superstar eye nutrients, lutein and zeaxanthin. Red peppers and […]

Poultry 0

Smoky, Lower-Sugar Barbecue Drumsticks

From Dr. Jonny: One reason we get addicted to food is added sugar. Barbecue sauce is an excellent case in point. It’s absolutely loaded with sugar, making it much easier to eat then bargained for. Our version is just as flavorful as any you’ve ever tasted, but with less than half the typical amount of added sugar. Listen we all […]

Poultry 0

Savory Slow Cooker Tender Turkey Drumsticks

Yields 3 servings 3 turkey drumsticks 1 tablespoon olive oil salt and fresh ground black pepper, to taste 1 large Vidalia onion, chopped 3 large carrots, peeled and sliced into thin coins 2 large cloves garlic, minced 1/2 teaspoon crumbled dried sage 2 tablespoons chopped fresh parsley 1 tablespoon chopped fresh thyme or 1 teaspoon dried 1 lemon, halved Coat […]

Ethnicity > Chinese 0

Not-So-Sweet and Sour Chicken

From Dr. Jonny: Hey, here’s something to put on the list of things you never want to think about too carefully. How does sweet and sour chicken from the Chinese take-out get that bright red color? (Yep, that one’s right up there with “how do sausages gets made?” Nutritionally, our version of the old favorite is head and shoulders above […]

Beef & Pork 0

Pork Chop Suey

Chop suey is often made with bamboo shoots and water chestnuts—add them to this recipe if you wish. Serve with: Udon noodles. 4 servings, about 1 cup each II Active Time: 30 minutes II Total Time: 30 minutes Ingredients: 1 cup reduced-sodium chicken broth 3 tablespoons reduced-sodium soy sauce 2 tablespoons molasses, preferably blackstrap 1/4 teaspoon freshly ground pepper 5 teaspoons cornstarch […]

Desserts 0

No-Bake Cherry Cheesecake

This no-bake cherry cheesecake is an easy summertime treat. This no-bake cheesecake recipe has omega-3-rich walnuts in the graham cracker crust and uses nonfat Greek yogurt and reduced-fat cream cheese in the filling to keep saturated fat in check. If you want a bright red topping, use sour cherries. Sweet cherries give it a more purple hue. To make gluten-free […]

Holiday Baking 0

Lemon Squares

Lemon squares are so delicious, but classic lemon square recipes tip the scales with their calories and saturated fat. Our healthy lemon squares recipe shaves almost 200 calories and more than 5 grams of saturated fat per lemon square. For a variation, use lime juice in place of the lemon juice. 9 squares, 2 1/2 inches each II Active Time: 25 […]

Ethnicity > American 0

Seven-Layer Salad

This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it’s served and gets even better when held overnight. 10 servings, about 1 cup each II Active Time: 30 minutes II Total Time: 30 minutes Ingredients 8 cups shredded romaine lettuce 1 cup frozen peas, thawed […]

Diabetic Baking 0

Peanut Butter & Pretzel Truffles

These peanut butter-pretzel truffles satisfy your craving for something sweet and salty. 20 truffles II Active Time: 15 minutes II Total Time: 2 hours Ingredients 1/2 cup crunchy natural peanut butter 1/4 cup finely chopped salted pretzels 1/2 cup milk chocolate chips, melted (see Tip) Preparation Combine peanut butter and pretzels in a small bowl. Chill in the freezer until firm, about […]

Poultry 0

Chicken Breasts with Mushroom Cream Sauce

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts. 2 servings II Active Time: 30 minutes II Total Time: 30 minutes Ingredients 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed […]