Apple Carrot Salad Apple Carrot Salad Ingredients 1 cup shredded carrots 3 (medium) unpared and diced apples 1 tbsp. lemon juice ½ cup raisins ⅛ cup low-fat mayonnaise Directions Combine all ingredients. Chill thorough...
April Fool April Fool In food-speak, a “fool” is a quick English dessert of cooked berries layered with whipped cream. Traditionalists make it with gooseberries, but strawberries and raspberries work fine. It’s...
Barley Pilaf Barley Pilaf This is a lovely side dish for chicken or fish. Ingredients 1 tbsp. olive oil 1 cup chopped onion 1 cup sun-dried tomatoes cut into strips (if you use tomatoes that come in oil, add them...
Beet-All Pasta Salad Beet-All Pasta Salad Ingredients 2 cups cooked spiral whole-wheat pasta 3 cups fresh baby spinach, shredded 1 12-ounce jar whole beets (1-1/2 cups), cut in half 1/4 cup chopped red onion 2 tablespoon...
Black Bean Chili Black Bean Chili Ingredients 1 pound black beans 2 cups onion (about 2 large), chopped 1 cup red, yellow, or green bell pepper, chopped 3 cloves garlic, crushed 2 teaspoons chili powder 2 teaspoons cu...
Broccoli and Walnut Salad Broccoli and Walnut Salad Nuts provide a host of health benefits, including lowering cholesterol levels, reducing risk for heart disease and stroke, better weight control, and lower insulin needs for...
Brussels Sprouts with Mushroom Sauce Brussels Sprouts with Mushroom Sauce Ingredients 1 pound brussels sprouts or broccoli, cabbage, kale, collards, or turnips 1 cup chicken broth, low sodium 2 tsp. lemon juice 2 tsp. spicy brown mustar...
California Marinated Salad California Marinated Salad Ingredients 3 nectarines, chopped ½ lb. fresh mushrooms, quartered 1 cup cherry tomatoes, halved ½ cup pitted ripe olives (optional) ⅓ cup chopped green onions 1 8-oz can a...
Cantaloupe Soup Cantaloupe Soup This is a picture-pretty first course for a summer meal. Make in advance and serve chilled. Ingredients 2 cantaloupes 1 teaspoon ground ginger 1/4 teaspoon nutmeg 1/2 cup fat-free sou...
Chicken Salad Blues Chicken Salad Blues Ingredients 1 9.75-ounce can premium chunk chicken breast packed in water 1 large stalk celery, finely chopped 1/4 cup reduced-fat mayonnaise 4 leaves romaine or red leaf lettuce,...
Chicken Soup Chicken Soup Ingredients 6 cups of homemade or canned chicken broth 2 large carrots, scraped and sliced 1 large stalk of celery, chopped 1 onion, chopped (1 cup) 1 cup sliced fresh mushrooms 2 cups c...
Cream of Broccoli Soup Cream of Broccoli Soup Ingredients 1 cup powdered nonfat milk 2 tablespoons cornstarch 4 cups cold water 2 tablespoons low-sodium chicken bouillon powder 1 to 2 teaspoons dried basil 1 onion, chopped...
Crunchy Chicken Salad Crunchy Chicken Salad Ingredients 2 cups chunked cooked chicken ½ cup celery ¼ cup green pepper ¼ onion ½ cucumber 1 small diced apple (leave the peel on) ½ cup grapes ¼ cup yogurt, plain Directions ...
Fruity Nutty Spinach Fruity Nutty Spinach Including nuts in your diet can provide a host of health benefits. The list includes lower cholesterol levels, reduced risk for heart disease and stroke, better weight control, a...
Lima Bean, Mushroom, and Barley Soup Lima Bean, Mushroom, and Barley Soup Ingredients 1 cup large, dried lima beans 3 tbsp. coarse pearl barley 6 cups low-sodium vegetable broth 2 cups sliced portabella mushrooms 1 cup chopped onion 2 t...
Mediterranean Diced Salad Mediterranean Diced Salad Ingredients 1 19-ounce can chickpeas (also called garbanzo beans) 1 red pepper 1 cucumber 2 stalks celery 1 cup halved grape tomatoes Juice of 1 large lemon (abou...
Multigrain Chicken Soup Multigrain Chicken Soup Ingredients 1/2 cup raw brown rice 1/3 cup medium barley 1/3 cup red lentils 1/3 cup yellow split peas 2 large ribs celery, sliced 4 large carrots, sliced 2 cloves garlic, cru...
Mushroom Barley Soup Mushroom Barley Soup The hardest part of making this soup is buying the right barley. Read the package and make sure it’s quick-cooking “pearled” barley. Ingredients 3 cups fresh mushrooms, any varie...
New World Salmon Florentine New World Salmon Florentine Ingredients This casserole uses chunks of fresh salmon with lots of healthy omega-3 fatty acids. It also has real cheese for flavor. Don't use low-fat Swiss--it won't melt...
New York Strip Steak Salad New York Strip Steak Salad Ingredients A 3-ounce serving of the best steak possible is the centerpiece of this large salad. Cook the steak on an indoor, two-sided contact electric grill. About 1 poun...
Orange-Walnut Salad Orange-Walnut Salad Ingredients 2 cups romaine lettuce, coarsely chopped (about 6 leaves) 1 cup arugula 1 cucumber, peeled, quartered lengthwise, seeds removed, and chopped 1/4 cup red onion, thinly ...
Pear and Quinoa Salad Pear and Quinoa Salad Ingredients 2 cups cooked quinoa ( red provides more color ) 2 cups chopped pear 2 stalks celery, chopped 1/4 cup golden raisins 1/4 cup sliced almonds 1/4 cup raspberry vinaigr...
Picnic Potato Salad Picnic Potato Salad Ingredients Salad: 1 pound red potatoes, washed and cut into 1-inch wedges 1/2 cup red onions, thin-sliced 1/2 pound green beans, snapped in half 1/2 cup sun-dried tomato halves 1...
Raspberry Mustard Dip Raspberry Mustard Dip You can buy ready-made raspberry mustard, but you won’t find the depth of flavor you get when you mix your own. Ingredients 1 cup fresh or frozen raspberries 1/4 cup coarse grou...
Roasted Asparagus and Mushrooms with Rosemary Roasted Asparagus and Mushrooms with Rosemary Ingredients 1 lb. trimmed fresh asparagus 8 oz. shiitake or button mushrooms, cleaned and trimmed 2 tsp. olive, canola, or corn oil 1 tsp. chopped fresh r...
Roasted Winter Squash Soup Roasted Winter Squash Soup --> Ingredients 2 or 3 butternut, acorn, or Hubbard squash 2 garlic cloves A few sprigs fresh thyme 2 tablespoons unsalted butter 2 yellow onions 1/2 cup white wine 8 cups v...
Seedless Raspberry Sauce Seedless Raspberry Sauce This recipe takes out the fiber, but leaves a big, concentrated raspberry flavor. You can add it to a vinaigrette salad dressing or layer it with strawberry preserves and whi...
Skillet Zucchini with Chopped Tomatoes Skillet Zucchini with Chopped Tomatoes Ingredients 1 tsp. whipped light butter or olive oil (for vegetarian) 1 cup chopped onion 4 small (6 in./15 cm) zucchinis, thinly sliced 2 medium tomatoes, chop...
Southeastern Fresh Ginger Asian Chicken Noodle Soup Southeastern Fresh Ginger Asian Chicken Noodle Soup Broth Ingredients 1 fresh chicken, about 4 pounds cut up (remove giblets) 2-inch piece of fresh ginger 1 small onion 2 cloves garlic Directions Put...
Southern Chicken and Dumpling Soup Southern Chicken and Dumpling Soup This is a lighter variation on a Southern classic, chicken and dumplings, which are a type of homemade noodle. The trick is to use a light, fresh noodle that doesn'...
Southwestern Tex-Mex Chicken Noodle Soup Southwestern Tex-Mex Chicken Noodle Soup Ingredients 4 cups homemade or low-sodium chicken broth ½ cup chopped onion 1 tsp. minced garlic 2 cups cooked, cubed chicken 1 15-ounce can (about 1–1 ½ cups...
Strawberry Spinach Salad Strawberry Spinach Salad Dressing 1/3 cup balsamic vinegar 1 tbsp. sugar 1 tbsp. extra virgin olive oil In a small saucepan, bring balsamic vinegar to a boil. Add sugar and cook until syrupy, about t...
Strawberry Spread Strawberry Spread We’re not talking about making preserves here, just a quick spread to refrigerate and use within a week. Stir it into vanilla yogurt—it’s better than fruit on the bottom. Ingredie...
Stuffed Cabbage Soup Stuffed Cabbage Soup Ingredients 1/2 lb. ground round 1 tsp. olive oil 1-1/2 cups sliced onion 3 garlic cloves, crushed 2 cups shredded cabbage 28-oz. can petite diced tomatoes, low sodium 14-oz. can...
Tuna Salad in the Round Tuna Salad in the Round Ingredients 1/2 cup roasted peppers (jar variety is fine, but not in oil) 1 6-ounce can white tuna packed in water, drained and flaked 1/2 cup chopped red onion 2 plum tomatoe...
Vegetarian Chili Vegetarian Chili Whether you’re a full-time vegetarian or simply enjoy a meatless meal now and then, look for recipes that are full of flavor and low in fat. Because strict vegetarian meals don’t con...