Shrimp Cocktail

• 1 1/2 lbs medium shrimp, peeled and deveined
• 2 cups fat-free chicken broth
• 1 sprig fresh oregano
• 5 tablespoons fresh lime juice, divided
• 1 cup ice
• 2 teaspoons hot sauce
• 1 cup tomato juice
• 1 cup tomato, seeded and chopped
• 1 cup onion, diced
• 1 cup English cucumber, peeled and chopped
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 3/4 cup avocado, peeled and diced
• 1 tablespoon fresh cilantro, chopped
• 6 lime wedges, for garnish

1. In a large saucepan, combine the broth, oregano and 1 tablespoon lime juice; bring to a simmer.
2. Cook for about 5 minutes and discard the oregano.
3. Add the shrimp to the pan; cook for about 3 minutes (or until done).
4. Transfer the shrimp mixture to a large bowl.
5. Stir in the tomato juice, ice and hot sauce. Let stand for 1 minute or until the ice melts.
6. Stir in the remaining 1/4 cup lime juice, tomato, onion, cucumber, salt and pepper.
7. Let cool, cover and chill.
8. When ready to serve, stir in the cilantro.
9. Divide the shrimp mixture evenly among 6 bowls; top with diced avocado.
10.  Garnish with lime wedges.

Makes six servings, 196 Caloiries each. 

fat 5.3g/ carbs 11.2g (fiber 2.5g)/ Protein: 26.1g

Curry-Scrambled Tofu

Tofu can be either crumbled or cubed. Omit or reduce the salt to lower sodium. The black salt gives tofu a very eggy flavor but can be overpowering so use cautiously.

Ingredients

• 1/2 green pepper, chopped
• 1/2 red pepper, chopped
• 8 ounces mushrooms, trimmed and sliced
• 2 cloves garlic, minced or pressed
• 14 ounces extra-firm tofu, drained, dried off, and cubed or crumbled
• 1 teaspoon good curry powder (or more, to taste)
• 1/8 teaspoon ground red pepper (or to taste)
• 1/4 cup vegetable broth
• 1 teaspoon salt (or to taste)
• 1 tablespoon nutritional yeast
• pinch black salt (kala namak), optional

1. Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes. Add the garlic and cook another minute or two until mushrooms have darkened in color.
2. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve.

Three servings, 178 calories each

 7.6g total fat, 825.3mg sodium, 353.8mg potassium, 11.6g carbohydrates, 3.7g fiber, 3.4g sugar, 18.2g protein

Pumpkin Spice Smoothie

The consistency may be off for some, but I’ll do anything for pumpkin.

• 1 medium banana, frozen (cut into chunks beforehand to make this easier)
• 1 cup unsweetened soy or almond milk
• 1/2 cup canned pumpkin puree
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon allspice
• 1/4 teaspoon nutmeg
• 1 tablespoon maple syrup

1. Break the banana into chunks (if you haven’t already), and place in blender or food processor with remaining ingredients.
2. Blend until creamy-smooth.
3. Taste and adjust spices.
4. Pour into cups.
5. If you like, let it firm up in the freezer for 1/2-1 hour.

Makes two 1-cup servings, 168 Calories each.

Fat 2.9g / Carbs 32.1g (5.3g fiber, 15.9g sugar) / Protein 6.8g

Mushroom Stuffed Eggplant

• 1 large eggplant
• 1/2 cup chopped onion
• 1 tablespoon chopped parsley
• 1/2 teaspoon salt
• 1 teaspoon oregano
• 3 garlic cloves, minced
• 2 cups sliced mushrooms or 2 cups coarsely chopped mushrooms
• 1 tablespoon butter, softened
• 1/2 cup grated parmesan cheese
• 1 cup soft breadcrumbs, DIVIDED
• 1 tablespoon butter, melted

Preheat oven to 375°F.

1. Halve the eggplant lengthwise. With a serrated spoon or a knife, scoop out pulp of eggplant, leaving about a 1/2” shell. Preheat oven to 375°F.
2. Place shells on a lightly sprayed cookie sheet and bake in oven for about 10-12 minutes.
3. While eggplant shells are in oven, finely chop the eggplant pulp.
4. In a pan, over medium heat, melt butter. Add eggplant pulp, onion, parsley, salt, oregano, garlic and mushrooms. Cover and sauté, stirring occasionally, until eggplant pulp and mushroom are tender — about 10 minutes or so.
5. Stir in parmesan cheese and HALF of the breadcrumbs.
6. Turn oven down to 350°F Remove eggplant shells.
7. Spoon mixture into eggplant shells.
8. Mix remaining half of breadcrumbs with melted butter. Sprinkle over filled eggplant.
9. Place filled eggplant shells back in the oven bake at 350°F for 20-25 minutes.

Vegan Chili-Stuffed Peppers

If you don’t want to go to the trouble of stuffing peppers, this chili makes a delicious filling for tortillas or pita.

Ingredients

• 1 medium onion, chopped fine
• 1 large portabello mushroom, diced
• 1 jalapeño pepper, minced (or more to taste)
• 1 16-ounce can black beans, drained and rinsed well (or 1 1/2 cups cooked black beans)
• 1 1/2 cup corn kernels, fresh or frozen
• 1 15-ounce can can fire-roasted tomatoes
• 1 teaspoon smoked paprika
• 1 1/2 teaspoon chili powder* (or more, to taste)
• 1 teaspoon salt
• 5 red bell peppers
• 2 green onions, thinly sliced

Instructions

1. Heat a large non-stick skillet or saucepan. Add the onion and cook, stirring often until it softens, about 4 minutes. (Add a splash of water as necessary to prevent sticking.) Add the mushrooms and jalapeno and continue to cook until mushrooms soften.
2. Add black beans, corn, tomatoes, and seasonings. Cook for a few more minutes to allow most of the tomato liquid to cook off.
3. Preheat oven to 400F.
4. While the chili is cooking, prepare the peppers by cutting them in half through the stem end, removing the seeds and membranes, and rinsing the insides to make sure all the seeds are out. Check to see if they will stand upright, and if not, peel a strip off of the back side. Oil a baking dish big enough for the peppers (or line it with parchment paper). Fill each pepper half with the chili and place it in the baking dish. Bake until peppers are tender, about 40 minutes.
5. Sprinkle each pepper with sliced green onions and serve hot.

*Note: Penzey’s Chili 9000 is used here, a chili powder that contains cumin, oregano, and other spices as well as chiles. Depending on the spiciness and flavor of your chili powder, you may need to add more or less.

Five servings of 2 pepper halves each, 190 calories

1.2g total fat, 820.1mg sodium, 38.3g carbohydrates, 11.7g fiber, 9.4g sugar, 10.3g protein

Hungry Girl’s McCafe Swap!

Ingredients:

• 1 tsp. instant coffee granules
• 2 no-calorie sweetener packets (like Splenda or Truvia)
• 1 tbsp. plus 1 tsp. fat-free or light caramel dip (like the kinds by Marzetti), divided
• 1/4 cup light vanilla soymilk
• One 60-calorie sugar-free caramel pudding snack
• 1 1/2 cups crushed ice or 8 - 12 ice cubes
• 2 tbsp. Fat Free Reddi-wip

Directions:

1. In a tall glass, combine coffee granules, sweetener, and 1 tbsp. caramel dip. Add 1/4 cup very hot water and stir until ingredients have dissolved. Transfer to a blender. Rinse the glass, if needed, and set aside.
2. To the blender, add all other ingredients except the remaining 1 tsp. caramel dip and the Reddi-wip. Blend at high speed until completely mixed. Transfer to the tall glass and set aside.
3. Place remaining 1 tsp. caramel dip in a small microwave-safe bowl and microwave for 10 seconds, or until very warm.
4. Top drink with Reddi-wip and drizzle with the warm caramel dip. Enjoy!

Makes one 12oz serving at 158 Calories.

I personally love the chocolate McCafes, so I use a chocolate pudding snack. I also use almond milk and forgo the toppings. The pudding really makes the consistency perfect.

Chicken Pot Pie

• 1 (10 3/4 ounce) can condensed cream of chicken soup (use low sodium!)
• milk
• 2 large (boneless, skinless) chicken breasts, cooked and diced
• 1 (4 1/2 ounce) jar sliced mushrooms, drained
• 1 1/2 cups diced frozen peas and carrots
• 1/4 cup finely chopped onion
• salt and pepper, rosemary, parsley, etc (whatever seasonings you love best)

Topping

• 1  cup biscuit mix
• 1/2 cup milk
• 1    egg, beaten

1. Put soup into a casserole dish and stir, adding milk a little at a time until desired consistency is reached.
2.  Add chicken, mushrooms, carrots, peas and onions, stirring to blend well.
3. Add salt and pepper to taste, if desired.
4. Blend biscuit mix and add 1/2 cup milk and beaten egg, stirring until smooth.
5. Pour batter over top of pie filling.
6. Bake 45 minutes at 375° or until top is golden brown.
7. Allow to sit for 10-15 minutes before serving.

Vegetable Kugel

Ingredients:

• 10  ounces frozen spinach, thawed and drained
•  2  onions, chopped
• 1  stalk celery, chopped
• 1  red pepper, chopped
• 3  carrots, grated
• 1  cup mushroom, chopped
• 1  tablespoon olive oil
• 2  eggs + 2  egg whites
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 1/4 cup matzo meal

1. Preheat oven to 350 degrees F.
2. Heat a non-stick pan with medium heat. Lightly spritz with cooking spray and sauté onion, celery, red pepper and carrots for 5 minutes, until golden.
3. Add mushrooms and cook 5 minutes longer.
4. Mix in all the remaining ingredients and pour shallow roasting or lasagna pan prepared with cooking spray.
5. Bake uncovered for 45 to 50 minutes until the kugel is firm set.
6. Cut into squares and serve.

Four servings, 183 Calories each.

Eggs Benedict

From Hungry Girl

• 1/2 light English muffin
• 1 large egg
• 1 slice extra lean ham
• 1 tbs fat-free mayonnaise
• 1 tsp Hellmann’s/Best Foods Dijonnaise
• 1 tsp light whipped butter or spread
• 1 tsp lemon yogurt (or plain yogurt with a squirt of lemon)

1. To make the sauce, combine mayo, Dijonnaise, butter, and yogurt. Set aside.
2. Crack egg gently into a small cup or dish, and set that aside as well.
3. Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached.
4. Gently pour the egg into the pot, and allow it to cook for 3 to  minutes (3 for a runnier egg, 5 for a very firm one), or until the egg white is almost opaque (actually white).
5. Carefully remove egg by sliding a spatula underneath of it and placing it on a plate. Use a paper towel to soak up excess water.
6. Heat ham and muffin (toasting if desired).
7. Heat sauce in the microwave for about 20 seconds and give it a stir (add more water if needed).
8. Top muffin with ham and egg, then cover with sauce.

Makes one serving, 183 Calories.

Wild Mushroom and Tomato Ragout

• 1 T olive oil
• 1 shallot, peeled and thinly sliced
• 1 t balsamic vinegar
• 1 t tomato paste
• 2 cup sliced assorted mushrooms (such as cremini, shiitake, and oyster)
• 3-1/2 cups low-sodium vegetable broth, divided
• 1 cup grape tomatoes, halved
• 1 t chopped fresh rosemary (or 1/2 teaspoon dried)
• 1 t chopped fresh sage (or 1/4 teaspoon dried)
• ²/₃ cup quick-cooking polenta
• 2 T shaved Parmesan (optional)

Directions

• Heat olive oil in a skillet over medium heat. Add shallot and vinegar and cook for 2 minutes. Add tomato paste and mushrooms; cook for 5 minutes, stirring occasionally.
• Pour in 1/2 cup broth, bring to a boil, and reduce to a simmer. Cook for 5 minutes. Add grape tomatoes and cook 5 more minutes until sauce thickens slightly. Remove from heat.
• Bring 3 cups of broth, rosemary, and sage to a boil in a medium saucepan. Slowly pour in polenta. Cook
  over medium heat, stirring constantly for 4 to 5 minutes until mixture thickens.
• Spoon polenta into four bowls and top each with a portion of mushroom ragout and a sprinkling of Parmesan.

Four servings.

One serving (2/3 cup polenta, 2/3 cup ragout): 164 calories, 5 g fat (26% of calories), 1 g saturated fat, 26 g carbs, 4 g protein, 2 g fiber, 55 mg calcium, 2 mg iron, 177 mg sodium

Penne Pasta

• 4 Oz. Penne Pasta
• 6 Cups Fresh Spinach
• 1 Cup Button Mushrooms, Sliced
• 1 Medium Tomato, Chopped
• 6 Oz. Boneless, Skinless Chicken Breast
• 1 Cup Fat Free Mozzarella
• 1 Tbsp. Minced Garlic
• 1 Tbsp. Minced Onion

1. Cook pasta in boiling water until it reaches Al Dente. When finished, drain, and place in a large serving bowl.
2. While pasta is cooking, spray and heat a large skillet over medium-high. Add garlic, onion, and chicken breast, and cook until chicken is just about finished.
3. Add mushrooms to pan, and cook for about five minutes longer. Remove pan from heat, and shred chicken with two forks.
4. While the pan is still hot, add remaining ingredients, and stir until cheese has begun to melt. Add all contents of the pan to the serving bowl, and toss with pasta until evenly distributed. Season to your liking.
5. Serve warm, and Enjoy!

Four servings, 194 Calories each.

Paula Dean’s White Bean Chili

• 1 Tablespoon minced garlic
• 3/4 cup diced onion
• 1 Pound Skinless, Boneless chicken breasts, finely chopped
• 1 Tablespoon ground cumin
• 1 Tablespoon dried oregano
• 1/2 Teaspoon ground white pepper
• Pinch of red pepper flakes
• Kosher salt and freshly ground pepper
• 1 Pound collard greens, stemmed and roughly chopped (about 5 cups)
• 1 1/2 Cups chopped green chiles (fresh or canned)
• 1 Quart low-sodium chicken broth
• 2 15-ounce Cans navy beans, drained and rinsed
• 1/2 Bunch fresh cilantro, chopped
*Light sour cream, chopped tomatoes and/or lime wedges, for garnish (optional)

1. In a saucepan, heat the olive oil (*In her recipe - I omitted) over medium heat. Add the garlic and onion; cook for 2 to 3 minutes, until slightly softened. Add the chicken, cumin, oregano, white pepper and red pepper flakes. Season with salt and 1 to 2 teaspoons freshly ground black pepper. Cook, stirring, until the chicken is slightly browned, 3 to 4 minutes.
2. Add the collard greens and cook, stirring occasionally, until they are slightly wilted, about 5 minutes.
3. Add the chiles and chicken broth and bring to a boil, stirring occasionally. Reduce the heat to medium-low; cook, stirring occasionally, for approximately 20 minutes, until slightly thickened. Stir in the beans and cook for another 10 minutes. Stir in the cilantro.
4. Transfer the chili to bowls and garnish with light sour cream, chopped tomatoes and/or lime wedges, if desired.

10 servings, 172 Calories each

Elegant Goat Cheese & Red Grape Quesadilla

• 2 Flatout Wraps, Kidz Whole Grain
• 8 Red Grapes, Halved
• 4 Oz. Reduced-Fat Goat Cheese
• 1 Tbsp. FF Mayonnaise

Directions

1. Heat a sandwich press or non-stick skillet over medium heat, and spray with cooking spray.
2. Lay out your wraps, and top each with 1/2 Tbsp. Mayonnaise, 4 grapes, and 2 ounces Goat Cheese.
3. Fold each closed, and place one or two on the press for about 5-6 minutes, just until heated through.
4. Respray with cooking spray, and grill remaining quesadillas.
5. Slice each into 4 or 5 slices, and enjoy a delectably light dish!

Two servings, 160 Calories each

BLT Egg Scramble

• 1/2 cup Egg Whites
• 2 pieces Turkey Bacon
• 1/3 cup Chopped Tomato
• 1/2 tsp Minced Garlic (optional)
• Olive Oil Nonstick Cooking Spray

Directions

Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop the bacon into bite sized pieces. Set aside.

Bring a pan sprayed with nonstick spray to medium heat. Add frozen spinach, tomato’s and garlic (optional) and use a spatula to break it up and crumble it as it cooks. Once spinach is completely thawed out and cooked add egg whites.

Add bacon pieces and continue to cook until the scramble is fluffy and fully cooked. Finish it off with your favorite egg-friendly add on: ketchup, hot sauce, salt, pepper, etc.

One serving, 165 Calories each