Friday, September 16, 2016

No-Pasta Lasagna Recipe

Yields: 8 servings

  • 1 small eggplant 
  • 1/2 cup vegetable broth 
  • 15 oz. fat-free cottage-cheese
  • 1 1/2 cup fat free mozzarella cheese 
  • 12 oz. spaghetti sauce
  • 4 oz extra-lean ground beef
  • 1 egg 
  • 1 tsp. salt 
  • 1 tsp. pepper
  • 1/2 tsp. nutmeg


  1. Peel eggplant and cut into 1/2 - 3/8 inch slices.
  2. Place the eggplant slices in a glass baking dish with 1/2 cup vegetable broth.Bake eggplant slices at 375 degrees until tender.
  3. Place eggplant slices on paper towels and pat dry.
  4. Combine the spaghetti sauce and ground beef.
  5. Thoroughly mix cottage cheese, egg, salt, pepper and nutmeg.
  6. Coat a 9" x 9" glass-baking pan with non-stick spray.
  7. Layer the ingredients in the pan twice - sauce, cottage cheese, eggplant, mozzarella cheese. Repeat.
  8. Bake at 350 degree for about 20 minutes or until mozzarella topping starts to brown.

Nutrition Information (per serving):
Calories - 140
Fat - 2 gm
Protein - 16 gm
Carbohydrates - 14 gm

Monday, August 15, 2016

Turkey Bean Enchilada Recipe

Yields:  4 servings

  • 6 medium scallions, white and green parts, chopped
  • 2 cups cooked skinless, white turkey meat, cubed
  • 15 oz canned pinto beans, drained and rinsed
  • 1 cup canned enchilada or taco sauce, divided
  • 4 medium-size fat-free or low-carb tortillas
  • 1/2 cup shredded reduced-fat Mexican cheese


  1. Preheat oven to 350 degree.
  2. Combine scallions, turkey, beans, and 1/2 cup enchilada or taco sauce.
  3. Fill each tortilla with 1/4 turkey bean mixture. Fold in sides, top and bottom of tortilla to completely enclose filling.
  4. Place tortillas seam side down in a 9x13 inch baking dish.
  5. Pour remaining 1/2 cup of sauce over top of enchiladas and top with cheese.
  6. Cover pan and bake until heated through and cheese is hot and melted (about 20 minutes).   

Nutrition Information per serving (1 Enchilada)

  • Calories - 175
  • Fat - 3 gm
  • Protein - 14 gm
  • Carbs - 19 gm
  • Sugar - 3 gm 

Thursday, July 7, 2016

Recipe: Tuscan Bean Dip

15 oz can cannellini beans, drained (or any other white bean, if preferred)
2 cloves garlic
2 tbsp lemon juice
2 tbsp fat-free Greek yogurt
2 tbsp tomato paste 
To taste: salt and pepper, and/or chopped parsley or finely minced chives

Place the beans, garlic, lemon juice, yogurt, and tomato paste and salt and pepper to taste in a food processor and blend until smooth. Spoon into a dish and sprinkle with herbs to serve. Chill until required. 

May be served with toasted baguette slices/whole wheat toast, pita chips, or crackers.

SERVING PORTION: 3 tablespoons = 1.5 oz

*Full recipe yields 8-10 serving portions 


FAT: 0.4g
SUGARS: 0.8g


Wednesday, May 18, 2016

Grilled Chicken Tacos with Mango Salsa

Grilled Chicken Tacos with Mango Salsa
1/4 cup and 3 Tbsp lime juice, separated
4 garlic cloves, minced
1 Tbsp chopped fresh cilantro, plus extra for garnish as desired
1 tsp ground cumin
1/4 tsp salt
1/4 tsp black pepper
1 lb. boneless, skinless chicken breasts
1 large mango, peeled & diced
1 avocado, pitted, peeled and diced
1 med. tomato, chopped
1 red onion, chopped
8 corn tortillas, 6”

1.  Combine ¼ cup lime juice, garlic, cilantro, cumin, salt and pepper in a large zip-lock bag and add chicken. Marinate chicken in refrigerator for 8 hours or overnight.
2.  For salsa, combine the mango, avocado, tomato, onion and 3 Tbsp. lime juice in a bowl. Toss gently and set aside.
3.  Grill chicken on medium-high heat about 5-7 min. per side. Let chicken rest for 5 min. and then slice into strips.
4.   Arrange chicken in tortillas and top with mango salsa and extra cilantro as desired.
Nutrition Information per taco:
Yields: 8 servings
Calories: 154
Fat: 5 gm
Carbs: 13 gm
Protein: 15 gm

Chickpea Salad Recipe

Ingredients : 
1 small shallot
3/4 cup non-fat cottage cheese
1/4 cup low-fat mayo.
1/4 cup non-fat buttermilk
1/4 cup skim milk
 1 Tbsp fresh dill
1/4 tsp salt
1/4 tsp freshly ground pepper
17 oz can chickpeas
3 cups cucumber
1/4 cup crumbled low-fat Feta cheese
1/4 cup red onion
1/2 cup creamy dill ranch dressing (recipe below)
Freshly ground pepper

Prepare Dressing -
1) Add shallot to a food processor, finely chopped.
2) Add cottage cheese, mayonnaise, buttermilk and blending until smooth.
3)  Pour milk in while the processor is running; scrape down the sides.
4) Add dill, salt and pepper to taste.
Prepare Salad -
5) Combine chickpeas, cucumber, cheese and onion in a medium bowl.
6) Add dressing and pepper. Toss to coat. You can keep extra dressing refrigerated for up to one week.

Nutritional Information per 1/2 cup serving
Yield : 12 servings
Total Calories - 40
Total Carbs - 6 gm
Total Protein - 2 gm
Total Fat - 1 gm

Cauliflower with Cheese Sauce Recipe

8 cups bite-size cauliflower florets
4 tsp all-purpose flour
1 cup 1% milk, divided
1/2 cup shredded cheese
1 Tbsp snipped fresh chives or chopped fresh parsley
Salt & pepper to taste

1- Place cauliflower florets in a steamer basket over boiling water. Cover and steam until tender, 8-10 minutes.

2- Whisk flour with 2 Tbsp milk until smooth. Heat the remaining milk in a sauce pan over medium heat until steaming . Add flour mixture and cook while whisking, until the sauce bubbles and thickens, 2-3 minutes. Remove From heat; stir in cheese, chives or parsley and salt & pepper.

3- Spoon over cauliflower and serve.

Nutritional Information per 1/2 cup serving:
Yield: 12 servings
Calories - 46
Fat - 2 gm
Carbs - 4.8 gm
Protein - 3.3 gm

Peanut Butter Shake Recipe

Peanut Butter Shake
1 cup non-fat milk
2 Tbsp smooth peanut butter
1 cup lite-chocolate frozen yogurt
2 Tbsp unsweetened cocoa powder
1-2 cups ice cubes

1) Add all ingredients to a blender.
2) Blend on highest speed until smooth; scrape sides
    of blender and blend for 5 more seconds.
3) pour into 3 glasses.

Nutrition Information per 6oz serving:
Yield: 3 servings
Total Calories - 163
Total Carbs - 19 gm
Total Protein - 8 gm
Total Fats - 7.5 gm