Baked Lemon Chicken Breasts

Ingredients: 1/4 cup olive oil 3 tablespoons minced garlic (6-9 cloves) 1 tablespoon grated lemon zest (2 lemons) 2 tablespoons freshly squeezed lemon juice 1 1/2 teaspoons dried oregano 1 teaspoon minced dried thyme leaves Kosher salt and freshly ground black pepper 4 boneless chicken breasts, skin on or skinless (6 to 8 ounces each) 1 … [Read more...]

30 Minute Healthy Cajun Chicken and Rice

Rice 1/2 cup wild rice 3/4 cup basmati rice 2 1/2 cups water or low-sodium chicken broth (or 2 cups of quick cooking brown rice, prepared according to package directions)   Cajun Chicken and Peppers 1 pound boneless skinless chicken breast, cut into bite size pieces 2 tablespoons olive oil 1 tablespoon Cajun or creole seasoning 1/2 tablespoon brown sugar 1 … [Read more...]

Bowtie Pasta with Tomato and Roasted Red Pepper Sauce

Ingredients: 1 tablespoon extra-virgin olive oil 3 large garlic cloves, minced 1/4 teaspoon crushed red pepper flakes 1/3 cup sun-dried tomatoes, packed in oil, drained and chopped 1/2 cup coarsely chopped jarred roasted red peppers 1 (28-ounce) can plum tomatoes 1 teaspoon sugar 1 teaspoon kosher salt, plus more to season (if necessary) Freshly ground black pepper 1/2 cup lightly packed … [Read more...]

Asparagus with Pistachio and Lemon

Serves 4 | Total time: 10 minutes. To trim thicker asparagus spears, just bend the stem ends until they snap off.   1 Tbs extra virgin olive oil                                                                    1 clove garlic, minced                                      ¼ cup  chopped pistachios                                                                                     … [Read more...]

Herbed Brown Rice Pilaf

Here is a quick, easy and healthy side dish that goes well with your favorite chicken, seafood or lean beef/pork entrée.  It also would be tasty with a green vegetable or a salad.   Ingredients: 1-tablespoon butter or olive oil 1 shallot, chopped 1 cup long-grain brown rice Kosher salt and freshly ground pepper 2 1/2 cups low-sodium chicken broth or water, warmed 1 … [Read more...]

Chopped Greek Salad with Chicken for Two

Ingredients 2 1/2 tablespoons red-wine vinegar 1 tablespoon extra-virgin olive oil 1 1/2 teaspoons chopped fresh dill, or oregano or 1/2 teaspoon dried 1/2 teaspoon garlic powder 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper 3 cups chopped romaine lettuce 1 1/4 cups chopped cooked chicken, (about 6 ounces; see Tip) 1 medium tomato, chopped 1/2 medium cucumber, peeled, … [Read more...]

Halloween Green Bean Salad

Yield: 8 servings (serving size: 1 cup)   Nutritional Information Calories 68 Calories from fat 19 % (13) Fat 1.4 g Saturated fat 0.3 g Monounsaturated fat 0.4 g Polyunsaturated fat 0.6 g Protein 2.1 g Carbohydrate 13.6 g Fiber 3.2 g Cholesterol 0.0 mg Iron 1 mg Sodium 26 mg Calcium 46 mg   Ingredients Vinaigrette: 1/4 cup orange … [Read more...]

Creamy Cajun Chicken Pasta

  This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans. Makes: 6 servings, about 1 1/2 cups each Active Time: 30 minutes Total Time: 30 minutes NUTRITION PROFILE Low calorie | High fiber | Low saturated fat | Low cholesterol | High potassium | Heart healthy | Healthy weight | Diabetes appropriate INGREDIENTS 8 … [Read more...]

Three-Cheese Vegetable Quesadillas

Three-Cheese Vegetable Quesadillas (Serves 4)   Ingredients:   ½ Cup Grated Part-Skim Mozzarella Cheese ½ Cup Grated Monterey Jack Cheese ¼ Cup Grated Low Fat Cheddar Cheese 1 Teaspoon Olive Oil 2 Medium Tomatoes, Diced 6 Scallions, Diced 1 Jalapeno Pepper, seeded and diced 2 Gloves Garlic, Minced 1 Teaspoon Chopped Fresh Oregano or ½ teaspoon dried 3 Tablespoons Chopped Fresh … [Read more...]

Shrimp & Pesto Pasta

The spring flavors of asparagus and pesto combine beautifully with fettuccine and shrimp in a light and simple pasta dish that works for family or casual entertaining. Make it a meal: Serve with a tomato-and-arugula salad tossed with mustard-balsamic vinaigrette and fruit sorbet for dessert. Makes: 6 servings, 1 1/2 cups each Active Time: 35 minutes Total Time: 35 minutes NUTRITION … [Read more...]

Lemon Chicken Breasts

Lemon Chicken Breasts   Ingredients:   1/4 cup good olive oil 3 tablespoons minced garlic (9 cloves) 1/3 cup dry white wine 1 tablespoon grated lemon zest (2 lemons) 2 tablespoons freshly squeezed lemon juice 1 1/2 teaspoons dried oregano 1 teaspoon minced thyme leaves Kosher salt and freshly ground black pepper 4 boneless chicken breasts, skin on or skinless (6 to 8 ounces each) 1 … [Read more...]

Spicy Rice Casserole

This recipe is an excellent source of vitamin C, which keeps gums and blood vessels healthy. Ingredients: 1 pound lean (15% or less) ground beef 1 medium onion, chopped 1 small bell or jalapeño pepper, chopped 1 cup rice, uncooked 2 cups chopped tomato, fresh or canned, with juice 2 cups water 2 tablespoons chili powder 1 tablespoon dried oregano leaves 1 teaspoon salt 1 cup (8 … [Read more...]

Try November’s Recipe of the Month!

Pumpkin Custard Pie (Serves 6) Ingredients for Filling: 1-1/2 cups soymilk 4 tablespoons cornstarch 1-1/2 cups cooked pumpkin 1/2 cup raw sugar or other sweetener 1/2 teaspoon salt 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/8 teaspoon ground cloves Ingredients for Fat-free pie crust: (makes one 9” crust) 1 cup Grape Nuts cereal 1/4 cup apple juice … [Read more...]

Try October’s Recipe of the Month

Cheese Stuffed Meat Loaf (Serves 5 to 6)   Ingredients: 2 tablespoons olive oil 3/4 cup finely chopped onion 1/2 cup finely chopped celery 2 teaspoons minced garlic or garlic powder 1/2 cup minced Italian parsley 1 teaspoon salt 1/4 teaspoon pepper 1 3/4 teaspoons chili powder 1 1/4 teaspoons cumin 3/4 cup salsa 2 whole eggs or 4 egg whites 1 1/2 pounds lean ground beef or … [Read more...]

Try out our black bean salad recipe!

  Looking for an easy side dish?  Try Rick's Black Bean Salad! Here's what you'll need: 1 lb can of black beans ½ bag of fire roasted corn 1 can diced fire roasted green chilies Red or Green bell peppers, diced 3 or 4 green onions, diced ¼ cup Balsamic vinegar ½ cup Good season's Italian dressing (Mix per instructions then draw a half cup from the mix) ½ cup … [Read more...]

Looking for a way to beat the summer heat? Here’s a healthy sweet treat that will cool you down!! Rick’s Chocolate-Walnut Smoothie

(Serves 2) 2 frozen banana, cut into chunks 2 cups chocolate soy milk 1/4 cup zero-percent Greek yogurt 1 tablespoons ground chia seeds (optional-this can be found at whole foods) 2 teaspoons agave 1 tablespoon unsweetened cocoa powder 1/4 cup coarsely chopped toasted walnuts Place all ingredients — except walnuts — in a blender; process until creamy smooth. Divide between 2 glasses. … [Read more...]

Rick’s Blueberry Yogurt Parfait

Interested in a light and healthy mid-morning or mid afternoon meal? Try Rick's Blueberry Yogurt Parfait You will need: • 1/2 Cup of Greek non-fat plain yogurt • 1/3 cup of blueberries • 2tbs Gravenstein applesauce(you can find this at Trader Joes) • ¼ cup of granola Instructions: 1. Layer berries at the bottom of your bowl or container 2. Create a second layer with the … [Read more...]

Quick & Easy Pretzels

Quick Pretzels This is a great snack that is hot and ready in a little over an hour. Here’s what you need: 2 cups whole wheat flour, divided 1 Tablespoon canola oil 1 cup apple juice 1 Tablespoon active dry yeast 3 Tablespoons Earth balance Margarine, melted (optional) Coarse sea salt (optional) Combine 1 cup of flour, the canola oil, the apple juice and the yeast, mix … [Read more...]

Vanilla Spice Oatmeal

Ingredients 3 1/2 cups water 1/4 teaspoon salt, optional 2 cups old-fashioned oats 1/2 cup raisins 1/2 cup walnuts, coarsely chopped, optional 1/4 teaspoon vanilla extract Pinch nutmeg 2 tablespoons dark brown sugar, plus more, to taste 1 cup lowfat milk, divided 1/8 teaspoon ground cinnamon Directions In a medium saucepan, bring the water and salt to a boil. Stir in the … [Read more...]