INGREDIENTS

   *2 Tbsp. olive oil
   *1 pound fresh white mushrooms, halved
   *1 cup onion, chopped
   *1 cup carrots, diced
   *1 teaspoon garlic, minced
   *1 can (19 ounces) white kidney beans, rinsed
   *1 can nonfat chicken broth
   *4 ounces lean smoked ham, diced
   *1 teaspoon Italian seasoning
   *6 ounces dry wagon wheel or penne pasta
   *1 cup tomato, diced
   *2 Tbsp. fresh grated parmesan cheese
   *salt and pepper to taste

DIRECTIONS

• Heat oil in a heavy saucepot. Once hot, put the mushrooms, onion, carrots and garlic. Cook and stir often for about 8 minutes or until the veggies become tender. Put the beans, chicken broth, ham and Italian seasoning. Let it come to a boil. Lower heat and allow 20 minutes of simmering, covered.
• Cook the pasta. Drain and place it in a large serving bowl. Put the tomato in the saucepot. Cook well for about 2 minutes or until properly heated. Sprinkle with salt and pepper, if preferred.
• Ladle the sauce over the pasta and serve with sprinkles of Parmesan cheese on top.

INGREDIENTS

   *2 tablespoons extra-virgin olive oil
   *1 medium onion, cut in small dice
   *Juice and zest of two limes (divided)
   *3 cloves garlic, peeled
   *2 fresh red chiles (such as jalapenos), seeded and sliced
   *1 bunch fresh cilantro, stemmed and roughly chopped
   *2 1/2 teaspoons ground cumin
   *1/2 teaspoon chili powder
   *1/4 teaspoon chipotle chile powder
   *4 cups vegetable broth (or use Imagine No Chicken brand)
   *1 cup jasmine rice, uncooked
   *2 15-ounce cans pumpkin puree
   *1 14-ounce can black beans, drained and rinsed
   *Salt and pepper
   *6 Tbsp. plain nonfat yogurt (or sour cream)
   *1/2 cup shelled pumpkin seeds (pepitas), toasted

DIRECTIONS

• In a large stockpot set, heat oil over moderate heat. Saute onions until clear then remove from heat.
• Use the bowl of the food processor to mix half of the onions to a smooth texture along with lime zest, garlic, red chiles, half of the cilantro, cumin, chili powder and chipotle powder.
• Put the stockpot back to moderate heat and season with spice paste. Stir until fragrant. Mix in the broth until it comes to a boil. Mix in rice and lower heat. Cover and allow simmering for about 20 minutes or just until the rice is tender.
• Mix in the pumpkin puree, black beans, 1 tablespoon lime juice and the rest of the cilantro. Add salt and pepper to taste and leave it simmering for about 20 minutes. If needed, add more limejuice.
• If the soup is too thick, add more broth or water. Serve hot with garnish of a tablespoon of sour cream or yogurt, adding in several toasted pumpkin seeds.

INGREDIENTS

   *1 cup clam juice
   *1/4 cup dry white wine
   *2/3 cup slivered fresh basil
   *2/3 cup sun-dried tomatoes in oil, sliced
   *Salt and pepper, to taste
   *4 Alaska Sole fillets (4 to 6 oz. each), fresh, thawed, or frozen
   *1 Tablespoon butter
   *1 Tablespoon olive, canola, peanut or grapeseed oil
   *Lemon wedges, if desired

DIRECTIONS

• Boil the clam juice and wine in a large non-stick pan. Mix in the basil and tomatoes. One slightly done, sprinkle with salt and pepper. Take it out of heat and leave it warm.
• Use cold water to rinse the ice glaze off the frozen Alaska Sole fillet. Use paper towel to pat it dry. Melt butter and heat together with oil in a non-stick skillet over moderate-high heat. Put the sole fillets and cook for about 3 minutes or until browned. 
• Turn the fillets gently and sprinkle with salt and pepper. Cover tightly and lower heat to moderate settings. Cook for about 3 more minutes or just until the fish is evenly opaque.
• Ladle with sauce on top and serve.

INGREDIENTS

   *6 egg whites
   *3 whole eggs
   *2 Tbsp milk
   *1/4 tsp salt
   *1/4 tsp freshly cracked black pepper
   *nonstick cooking spray
   *8 oz mushrooms, sliced
   *1/2 small onion, chopped
   *1 medium zucchini, sliced into rounds
   *2 oz Gruyere cheese, grated
   *3 Tbsp parmesan, grated
   *1 tsp chopped fresh thyme

DIRECTIONS

• Set the broiler to preheat settings.
• In a mixing bowl, beat the egg whites thoroughly along with eggs, milk, salt and pepper.
• Preheat a 9-inch non-stick oven-proof skillet at moderate heat. Coat it with cooking spray and saute the mushrooms and onions until soft and juices have been reduced.
• Put the zucchini and saute with continuous stirring for about 5 minutes or until tender. Set heat to moderate-low heat. Add the egg mixture, topping over the mushroom and zucchini mixture. Sprinkle it with cheeses and thyme. Cook covered until the frittata is about to set with top still being runny.
• Set the skillet, without cover under the broiler and cook to a golden brown topping for about a minute or two. Take it out of the oven and use a spatula to loosen the slice into a plate.
• Cut into wedges and enjoy!

“This preparation got a healthy combination.”

INGREDIENTS

Tomato Vinaigrette (see recipe below)
1 small unpeeled eggplant, cut into eight 3/4-inch slices (about 1 lb.)
1 1/2 teaspoons fresh basil, chopped (or 1/2 teaspoon dried basil)
1/4 teaspoon salt
2 oz. provolone cheese, cut into strips
Tomato Vinaigrette:
Combine the following ingredients into a bowl:
2 large tomatoes, chopped (about 2 cups)
1 tablespoon fresh basil, chopped (or 1 teaspoon dried basil)
2 tablespoons capers
1 tablespoon red wine vinegar
1 tablespoon fresh lemon juice
2 teaspoons olive oil
1/2 teaspoon salt
2 cloves garlic, finely chopped
*Eliminate salt to reduce sodium*

DIRECTIONS

• Make Tomato Vinaigrette and set aside.
• Turn oven on to broil.
• Spray a 12-inch nonstick skillet with an ovenproof handle with cooking spray and heat over medium-high heat.
• Spray both sides of eggplant and place in skillet.
• Sprinkle 3/4 teaspoon of basil and 1/8 teaspoon of the salt over eggplant slices.
• Cook eggplant for 5 minutes until tender and remove from heat.
• Arrange provolone cheese over eggplant.
• Place skillet in oven with cheese surface about 3 inches from the heat.
• Broil for about 1 to 2 minutes or until cheese is melted.
• Serve eggplant topped with Tomato Vinaigrette.

“This recipe goes so healthy with an outstanding mixture!”

INGREDIENTS

2 cups fettucini noodles, uncooked (preferably whole wheat)
3 Tablespoons chopped green onion (also called scallions)
2 cups broccoli florets
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon black pepper
1 can (14.5 ounce) stewed tomatoes
2 teaspoons grated Parmesan cheese

DIRECTIONS

• Cook noodles according to package instructions (do not include oil or salt), and drain.
• Spray a medium skillet with nonstick cooking spray; stir-fry onion and broccoli for 3 minutes over medium heat.
• Add seasonings (but not the Parmesan cheese) and tomatoes; simmer until heated through.
• Spoon vegetable mixture over noodles and top with Parmesan cheese.

“This mixture has a very healthy and palatable meal!”

INGREDIENTS

15 oz can low sodium chicken broth
5 oz package brown rice mix
1 Tbsp olive oil
1 yellow onion, minced
2 garlic cloves, minced
1 cup yellow pepper, chopped
1 cup green pepper, chopped
1 cup red pepper, chopped
15 oz can black beans, rinsed and drained
1 tomato, diced
1/2 tsp black pepper
1/2 tsp garlic powder
1/2 tsp onion powder

DIRECTIONS

• Bring chicken broth to a boil in a medium saucepan.
• Add rice mix, and simmer on low, covered, for 20 minutes.
• Heat olive oil in a skillet, and sauté onion, garlic, and pepper until soft; drain excess liquid.
• Add beans and tomato to sautéed vegetables, and heat thoroughly.
• Season with pepper, garlic, and onion powder.
• Mix bean mixture with yellow rice, and serve.

“This could be a great help to your health. Try and surely you will love it!”

INGREDIENTS

1 99% high fiber tortilla (La Tortilla is a good brand)
1/3 cup fat-free refried beans
1/4 cup light shredded cheddar cheese
2-4 tablespoons salsa
2 tablespoons light or fat-free sour cream
1/4 of an avacado, sliced

DIRECTIONS

• Spread refried beans, sour cream and salsa on the tortilla.
• Layer cheddar cheese and avacado on the tortilla mixture.
• Roll the bottom of the burrito up 2 inches.
• Next roll the top of the burrito down 2 inches.
• With both ends folded, begin rolling the tortilla up on from left to right.
• Re-heat in a non-stick pan or in the oven if necessary.
• Note:  To lower sodium, use lower sodium beans.

“It’s really great to have this twist of flavor, so palatable!”

INGREDIENTS

2 high fiber flour tortillas such as La Tortilla 99% Fat Free Burrito Size
1 cup cooked black beans (low-sodium), warmed
1 small sweet potato, cooked
1 yellow squash, grated
4 tablespoons feta cheese
Cumin
Garlic
Hot pepper sauce to taste

DIRECTIONS

• Preheat oven to 400.
• Cut the cooked sweet potato in half and scrape out the flesh with a spoon.
• Place equal amounts of sweet potato flesh onto each tortilla.
• Sprinkle with cumin, garlic and hot pepper sauce.
• Next add 1/2 cup beans to each tortilla and half of the grated squash.
• Sprinkle each tortilla with 2 tbsp feta cheese.
• Roll tortillas and place on a baking sheet coated with cooking spray.
• Bake until lightly browned.
• Serve with non-fat sour cream, salsa and green salad.

“This dish will tickle your taste buds wits its sweet, spicy and scrumptious attributes plus a healthy treat!”

INGREDIENTS

2 high fiber flour tortillas such as La Tortilla 99% Fat Free Burrito Size
1 cup cooked black beans (low-sodium), warmed
1 small sweet potato, cooked
1 yellow squash, grated
4 tablespoons feta cheese
Cumin
Garlic
Hot pepper sauce to taste

• Preheat oven to 400.
• Cut the cooked sweet potato in half and scrape out the flesh with a spoon.
• Place equal amounts of sweet potato flesh onto each tortilla.
• Sprinkle with cumin, garlic and hot pepper sauce.
• Add 1/2 cup beans to each tortilla and half of the grated squash.
• Sprinkle each tortilla with 2 tbsp feta cheese.
• Roll tortillas and place on a baking sheet coated with cooking spray.
• Bake until lightly browned.
• Serve with non-fat sour cream, salsa and green salad.