• May Recipe
• April Recipe
• March Recipe
• February Recipe
• January Recipe
• December Recipe
• November Recipe
• October Recipe

May

Soy-Glazed Turkey Breast
(Courtesy of Women’s Health Magazine April 2008)

Prep time: 15 minutes
Cook time: 30 minutes

• 1 14 oz boneless skinless turkey breast tenders
• 2 tsp canola oil
• 1 tsp soy sauce
• 1 Tbsp honey
• 1/4 tsp minced garlic

1. Preheat oven to 375°F.
   
   
2. Place turkey in the center of a 16-by-16-inch sheet of aluminum foil set on a baking sheet. In a small bowl, whisk oil, honey, soy, and garlic. Drizzle over tenders. With tongs, rotate tenders to coat evenly. Fold foil into a packet with tightly sealed seams, keeping the foil loose around the tenders.
   
   
3. Bake until an instant-read thermometer registers 165°F and juices run clear, about 30 minutes. Unwrap foil, careful to avoid steam. Flip tenders and allow sitting in glaze 10 minutes. Discard the glaze and cut tenders into thin slices.

Recipe makes four servings. Per serving: 149 calories, 3 g fat (0.5 g saturated), 126 mg sodium, 4 g carbohydrates, 0 g fiber, 25 g protein

April

Jerky Turkey Burgers with Papaya Salsa
(Courtesy of Cooking Light)

• 1 1/3 pound ground turkey breast
• 1 garlic clove, minced
• 2 scallions, thinly sliced
• 1 serrano or jalapeno pepper, seeded and minced
• 1-inch ginger root, grated
• 2 teaspoons fresh thyme leaves, a few sprigs, leaves stripped and chopped
• 1 teaspoon allspice, eyeball the amount
• 1/2 teaspoon nutmeg, freshly grated or ground
• 1 teaspoon coarse black pepper
• Coarse salt
• Extra-virgin olive oil or vegetable oil, for drizzling
• 1 ripe lime, juiced
• 4 bib or green leaf lettuce leaves
• 4 crusty whole grain dusted Kaiser rolls, split

Papaya Salsa:

• 1 large, ripe papaya, seeded, peeled and diced
• 1/2 red bell pepper, seeded and diced
• 1/4 red onion, finely chopped
• 1 serrano or jalapeno pepper, seeded and finely chopped
• 2 tablespoons fresh cilantro leaves, a palm full of leafy tops, finely chopped
• 1 navel orange, juiced
  Coarse salt

Preheat a large nonstick skillet, indoor grill pan or tabletop grill to medium high heat. Combine the turkey, garlic, scallions, ginger, thyme, allspice, nutmeg, salt and pepper in a medium bowl. Form mixture into 4 large patties no more than 1-inch thick. Drizzle the patties with a touch of oil. Place patties in a hot pan or on a hot grill and cook 6 minutes on each side. Squeeze the juice of 1 ripe lime over the patties before removing them from the heat. Place the cooked patties on bun bottoms and top with lettuce leaves.

Combine the papaya, red bell pepper, red onion, serrano or jalapeno, cilantro and orange juice in a bowl. Season salsa with salt, to your taste. Pile salsa on top of the lettuce resting on cooked patties and add bun tops to the burgers.

March

Irish Brown Soda Bread

Brown soda bread. The most authentic versions are made with coarse Irish whole-wheat flour, but you can make this low-fat, high-fiber treat with American ingredients using this super-easy recipe:

• 4 cups whole-wheat flour
• 1 cup bread flour
• 1/3 cup rolled oats
• 1 tsp. baking soda
• 1 tsp salt
• 2 cups low-fat buttermilk

Preheat oven to 450F. Combine all dry ingredients. Using hands mix in buttermilk until soft dough forms, adding more if needed. Turn out on floured surface and knead lightly. Divide into four rounded pieces and arrange on greased baking sheet. Make a cross on top of each with a sharp knife. Bake about 30 minutes, until loaves sound hollow when tapped.

February Recipe

February is the month of hearts, chocolate, candy and love. On Valentine's Day, it's tempting but here’s a menus you can serve for you and your love ones and not feel one ounce of guilt. Enjoy!

Roasted Pecan Salmon

• 4 salmon filets (4-6 oz. each)
• Salt and pepper to taste
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• 2 tablespoons seasoned breadcrumbs
• 2 tablespoons chopped pecans
• 1 teaspoon parsley
• Wedges of fresh lemon

Sprinkle salmon with salt and pepper. Place skin side down on baking sheet. Combine mustard and honey, brush on top of salmon.  Mix topping of breadcrumbs, nuts, and parsley and sprinkle over salmon. Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh lemon.

Sautéed Green Beans & Cherry Tomatoes

• 2 teaspoons extra-virgin olive oil, divided
• 1 pound green beans, trimmed
• 1/2 cup water
• 2 cloves garlic, minced
• 1 1/2 cups halved cherry tomatoes
• 1 tablespoon balsamic vinegar
• Salt & freshly ground pepper to taste

Heat 1 teaspoon oil in a large skillet over medium-high heat. Add green beans and cook, stirring often, until seared in spots, 2 to 3 minutes. Add water, cover, reduce heat to medium and cook, stirring occasionally, about 3 minutes for tender-crisp or 6 minutes for tender. Push the beans to the side; add the remaining 1 teaspoon oil and garlic and cook until fragrant, about 30 seconds. Add tomatoes, stir everything together and cook until the tomatoes begin to break down, 2 to 3 minutes. Remove from heat; stir in vinegar, salt and pepper

Raspberry-Chocolate Chip Frozen Yogurt

• 3 cups fresh or frozen (not thawed) raspberries
• 2 cups low-fat plain yogurt
• 1/3 cup Splenda for Baking
• 1 1/2 teaspoons vanilla extract
• 1/2 cup chocolate chips, preferably mini & dark chocolate

Place raspberries, yogurt, sugar and vanilla in a food processor and process until smooth.
Pour the mixture into a 9-by-13-inch pan and place in the freezer. Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2 to 6 hours (using frozen berries will shorten the freezing time). Transfer to a food processor and process until smooth. Transfer to an airtight container, stir in chocolate chips, cover and freeze until ready to serve.

January Recipe

Grilled Herb Chicken Breast with Berry Avocado Sauce

Serves 6 people

• 6 each boneless skinless 4 oz. chicken breast  
• fresh herbs
• Salt & pepper      
• olive oil
• 2 each yellow pepper     
• 3 cups mixed berries
• 1/2 cup orange juice      
• 2 jalapenos
• 1 tsp. grated orange peel
• 3 ripe avocados
• 1/2 cup chopped cilantro

For the Chicken:
Chop your mixture of fresh herbs, lightly oil the chicken breast season with salt & pepper and mix with the chopped herbs. You will grill these until done.

For the Sauce:
Char the outside skin of the peppers, then peel, removed the seeds and rough chop. Now place the peppers, half of the berries, and orange juice into the processor and puree. Remove and pour into a mixing bowl, adding the remaining berries, the chopped jalapenos, the diced avocados and the chopped cilantro. Season with salt & pepper.

To serve:
Spoon the sauce on top of the grilled chicken.

December Recipe

Holiday Cheesecake

Filling:

• 2 8 oz. Packages of fat free cream cheese
• 1 8oz. package of low fat cream cheese
• 6 tablespoons of Splenda for baking
• 2 egg whites or ½ cup of eggbeaters
• 1 whole egg
• 1 tablespoon of vanilla extract

Topping:

• Fat Free caramel
• chocolate/peanut butter chips

Crust:
Reduced fat graham cracker crust (pre-made/store bought) or 2 cups of reduced fat graham crackers crushed and spread evenly into a 9 inch pie plate.

 Cream the cream cheese and Splenda together in a mixer on medium speed until smooth. Mix liquids together and slowly add to mixture. Scrape down bowl once, remix, and pour into graham cracker shell. Bake in the oven set at 300-350 degrees for 25-30 minutes, or until center is set. Take out and let cool before putting on the topping.

November Recipe

Football Sunday Turkey Chili

• 2 lbs. Lean Ground Turkey
• 2 ea. jars Tabasco Chili Sauce
• 3 tbs. Chopped Garlic
• 1 ea. Large Can Black Beans 
• 1 ea. Large Can Kidney Beans
• 1 ea. Can Crushed Tomatoes
• 1 ea. Large Yellow Onion (diced)
• 1 ea. Large Red Pepper (diced)
• 1 ea. Large Green Pepper (diced)  
• 2 ea. Jalapeno Peppers (seeded & diced)
• Salt & Pepper to Taste    
• Chili Powder to Taste
• Hot Sauce to Taste     

For Garnish

• Chopped Scallions
• Fat Free Sour Cream
• Fat Free Shredded Cheese

Sauté the onions, peppers & garlic until translucent. Add the ground turkey and cook till done. Now add the chili sauce, crushed tomatoes and the two beans. Bring to a boil and turn down to simmer. Adjust seasonings and simmer for about an hour (longer if you like thicker chili) serve in a bowl and garnish with the cheese sour cream and scallions and baked corn tortilla chips on the side.

October Recipe

Butternut Squash Crabmeat Bisque
This recipe will yield 6 to 8 servings.

2 ea. Butternut squash
1 lb. can lump crabmeat
1 32 oz. vegetable broth
1 cup fat free half & half
1 medium onion peeled
Salt, pepper, cinnamon and nutmeg to taste
Low fat sour cream ( optional)

Peel, deseed and cut the squash into 1” cubes.  Cut the onion into 1” cubes and place both into a heavy gauge pot.  Cover with the vegetable stock and bring to a boil and lower to a simmer and cook until the squash is fork tender.  Remove the squash and onions from the pot and place into a food processor, puree till smooth.  Place back into the pot with the liquid.  Season to taste with the salt, pepper, cinnamon and nutmeg.  Place back on the heat and slowly add cream.  Keep warm.  The crabmeat should be room temperature, remove any shells but do not break apart.  Place about 6-7 oz. of soup in a serving bowl top with about 1 oz. of crabmeat, and garnish with a dollop of low fat sour cream and a cinnamon stick.