Serves: 4

Prep Time: 5 minutes

Cooking Time: 40 minutes

Difficulty: Easy

Comments

This soup is easy and delicious. It’s a light tasting soup that even kids will enjoy. Lentils are full of fiber and protein. You can make it vegetarian by omitting the ham.

Ingredients

8 ounces lentils, dry

5 cups vegetable broth, reduced sodium

2 carrot(s), peeled and diced

1/2 onion(s), medium, diced

4 ounce(s) ham, diced

2 cups water

1 teaspoon garlic, minced

green onions, chopped as garnish if desired

Preparation

Place a soup pot over medium high heat. Pour 2 cups of water and the broth into the pan. Rinse the lentils in a colander and add to the pan. Add remaining ingredients except for optional green onions (garnish). Bring soup to a low boil. Reduce heat and simmer for approximately 30 to 40 minutes until the lentils are tender. Garnish with green onions or parsley if desired.

Nutrition

Per Serving About : 270 calories, 1.5 g fat, 0 g saturated fat, 20 g protein, 43 g carbohydrates, 15 g dietary fiber, 510 mg sodium

Serves: 6

Prep Time: 10 minutes

Cooking Time: 3 hours on low

Difficulty: Easy

Comments

This is a simple and delicious variation from standard chili. Modify the amount of chili powder and cumin to taste. You can either cook this on the stove top or finish it in a slow cooker.

Ingredients

1 pound ground chicken

1 pound sausage, turkey

1 onion(s), medium, chopped

4 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium)

2 can(s) Cannellini or white beans, low sodium

2 cups corn, frozen white kernels, or fresh

2 cups spinach, fresh baby, chopped

3 tablespoons flour, all purpose

1 tablespoon cumin, ground

1 1/2 tablespoons chili powder

1/2 teaspoon garlic powder

1/3 cup parmesan cheese, grated

Preparation

Place a large skillet over medium high heat. Add chicken and sausage and cook for about 5 minutes until browned. Drain oil. Coat with flour, mix well, cook for an additional minute. Spray cooking spray in the slow cooker and add the chicken mixture. Add remaining ingredients except for spinach and parmesan. Stir and cook in slow cooker on low setting for 3 hours (or you can simmer in a large pot on the stove over low heat for about 25 minutes). Chop spinach and add to slow cooker (or pot if cooking on stove) and stir. Serve in bowls and top with parmesan cheese.

(To make this a leaner meal leave off the cheese, and make sure you find the leanest chicken or turkey sausage, or you can leave the sausage out, use more lean ground turkey or chicken and add more spices.)

Nutrition

Per Serving About: 460 calories, 14 g fat, 4 g saturated fat, 0 g trans fat, 42 g protein, 41 g carbohydrates, 9 g dietary fiber, 1350 mg sodium

Serves: 4

Prep Time: 5 minutes

Cooking Time: 15 minutes

Difficulty: Easy

Comments

This is a simple, dinner. If you are watching carbs, serve it over a bed of spinach. It is also great with our Orzo with Spinach and Pine Nuts in the recipe library.

Ingredients

1 1/2 pounds chicken breast, boneless and skinless

2 tablespoons oregano, dried leaves

1 teaspoon garlic powder

1 cup tomato(es), grape or cherry

1/3 cups cheese, feta, crumbled

1/3 cup kalamata olives (about 16 olives)

1/2 teaspoon salt

1/4 teaspoon pepper, black, ground

2 teaspoons olive oil

Preparation

In small mixing bowl, add the olives, halved tomatoes, feta cheese and 1 tablespoon of the dried oregano. Mix and set aside. Season both sides of the chicken with the salt, pepper, garlic powder and remaining oregano. Place a large skillet over medium high heat. Add the olive oil to the skillet and then the chicken. Cook for about 5 to 7 minutes on each side until golden brown and cooked through. Remove the chicken breast from the skillet and place on plates. Spoon an even amount of the tomato/feta topping on each chicken breast.

Nutrition

Per Serving About: 276 calories,12 g fat,4 g saturated fat, 37g protein,4 g carbohydrates, .5 g dietary fiber,688 mg sodium

Serves: 6

Prep Time: 15 minutes

Cooking Time: none

Difficulty: Easy

Comments

This is a quick and simple salad that goes well with Asian recipes. This is fairly low in calories and carbohydrates.

Ingredients

2 cucumber(s), seeded and sliced

2 green onion(s) , chopped

3 tablespoons vinegar, rice, seasoned

2 teaspoons sesame oil, dark

2 teaspoons honey

1/2 teaspoon salt

1 1/2 tablespoons sesame seeds, toasted

Preparation

In a large bowl, combine all ingredients. Serve.

Nutrition

Per Serving About: 50 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 2 g protein, 6 g carbohydrates, 1 g dietary fiber, 200 mg sodium

Serves: 4

Prep Time: 10 minutes

Cooking Time: none

Difficulty: Easy

Comments

This is a fresh and delicious salad you can enjoy year round. Tomatoes, garlic and basil are full of vitamins and antioxidants.

Ingredients

3 cups tomato(es), grape or cherry

1/2 cup basil, fresh, chopped

2 tablespoons olive oil

1 tablespoon vinegar, balsamic

1 teaspoon garlic, bottled minced

1 teaspoon Dijon mustard

1 tablespoon shallot(s), finely chopped

Preparation

Quarter tomatoes and place in a medium bowl. Add remaining ingredients and mix gently. Allow salad to sit for 15 minutes for flavors to combine before serving.

Nutrition

Per Serving About: 90 calories, 7 g fat, 1 g saturated fat, 0 g trans fat, 1 g protein, 6 g carbohydrates, 1 g dietary fiber, 35 mg sodium

Serves: 4

Prep Time: 5 minutes

Cooking Time: 10-20 minutes

Difficulty: Easy

Comments

This is a simple, fairly low calorie and healthy dish we LOVE. We use wild salmon because it is lower in fat and calories. You can also use a low fat vinaigrette to lower the fat and calories.

Ingredients

1 1/2 pounds salmon, wild, steaks or filet

2 cups tomato(es), grape or cherry

1/3 cup capers

1/4 cup balsamic vinaigrette

Preparation

Cut salmon into 4 pieces. Place in a baking dish. Place tomatoes and capers over and around salmon. Pour balsamic dressing over salmon. Bake at 400 degrees for 10- 20 minutes until salmon is cooked through (cooking time depends on how thick the pieces of salmon are and oven variations). Serve with capers and tomatoes on top of salmon.

Nutrition

Per Serving About: 340 calories, 17 g fat, 2.5 g saturated fat, 0 g trans fat, 39 g protein, 5 g carbohydrates, 1 g dietary fiber,580 mg sodium

Serves: 6

Prep Time: 10 minutes

Cooking Time: 0 minutes

Difficulty: Easy

Ingredients

1/4 cup olive oil

2 tablespoons vinegar, rice, seasoned

1 1/2 teaspoons tomato paste

1 tablespoon soy sauce, low sodium

1 1/2 teaspoons Agave Nectar 

1 tablespoon ginger, minced

1 tablespoon celery, chopped

1/2 onion(s), medium, chopped

2 tablespoons water

1 teaspoon lemon(s)

1/8 teaspoon salt

1/8 teaspoon pepper, black, ground

1/2 head lettuce, Romaine, chopped

1 carrot(s), julienne

1/2 cup cabbage, Napa, chopped

2 tablespoons sesame seeds

Preparation

Make dressing by mixing the oil, vinegar, tomato paste, soy, sugar, ginger, celery, onion, water, lemon juice, salt and pepper. Divide the lettuce, carrot and cabbage among 6 plates and top with dressing. Garnish with sesame seeds.

Nutrition

Per Serving About: 120 calories, 10 g fat, 1.5 g saturated fat, 0 g trans fat, 2 g protein, 6 g carbohydrates, 2 g dietary fiber, 150 mg sodium