A quick, easy, and delicious meal that can be grilled indoors!! This meal can be ready in almost no time – which is good, because you can be sure that your family will be asking for this meal over and over again. It can be served over a simple mixed green salad, or alongside rice and fresh veggies. Either way, it is tangy, flavorful, and sure to satisfy!

2 very ripe mangoes

1 teaspoon minced fresh ginger

1/4 cup Thai style chili sauce

1/4 cup sugar (or other sweetener)

1/4 cup rice wine vinegar

1 tablespoon low sodium soy sauce

2 lobster tails, blanched and removed from the shell

1 pound medium shrimp, peeled, deveined and tails removed

2 tablespoons olive oil

mixed salad greens (I especially like a baby spring mix with this dish)

fresh vegetables and/or rice (optional)

30 metal or wooden skewers (if using wooden, soak for an hour in water to prevent scorching)

To prepare the glaze, peel and cube the mangoes and puree them in a food processor or blender. Combine the pureed mango with the ginger, chili sauce, sugar, vinegar, and soy sauce in a samll saucepan. Simmer over medium heat until shiny (about 15 minutes).

Cut the lobster tails in half and then into chunks (roughly the same size as your shrimp). Thread the shrimp and lobster chunks alternately on the skewers. Brush lightly with the oil and season with salt and pepper to taste.

Grill the skewers for 1 minute on each side, then brush with the mango chili glaze and cook for an additional 30 seconds on each side.

Makes 10 servings. Per serving (3 skewers): 158 calories, 4 g total fat, less than 1 g saturated fat, 0 g trans fat, 17 g carbohydrates, 3 g fiber, less than 2 g sugar, 14 g protein, 230 mg sodium, 87 mg cholesterol.

I adore hummus. On bread, on veggies, on crackers – even warm on top of a baked potato!! Store bought hummus can be rather expensive though, so why not make your own at home?! Not only is it much less expensive, but you can control the seasonings, it’s easy, and it tastes better than store bought! I love this roasted red pepper version because it is packed with flavor, and because the roasted red peppers bring moisture to the recipe, which allows you to omit the olive oil that is used in other flavors (which saves quite a few calories). You can make this hummus with all sorts of “add-ins” too. Try sun dried tomatoes, roasted garlic or eggplant, spicy chipotle peppers, or chopped scallions in place of the peppers (you may need to add a tablespoon or two of olive oil to get the desired texture). Hummus is a filling, delicious, versatile, and healthy snack that is sure to become a family favorite.

3-4 cloves garlic, crushed
3 cups ( or 2 – 15 ounce cans) cooked chickpeas
water, as needed (if the mixture is too thick)
juice of 1/2-1 lemon
2 tablespoons tahini
1/2 teaspoon cumin (optional)
chipotle chili powder, to taste(optional)
salt (to taste)
10 ounce jar of roasted red peppers

Place the garlic into the bowl of a food processor, and pulse a few times to chop the garlic slightly. Add the chickpeas to the food processor and process until well mashed. Add the lemon juice and tahini (start by adding only half of the lemon, check the flavor of the mixture and, if needed, add more lemon. If the mixture is still a little too thick, add some water, a little at a time, so that the chickpeas become a smooth paste.

Add the cumin, chipotle powder, salt, and half of the roasted red peppers and process until smooth. Taste the hummus for spice, and add more as desired. Add the remaining roasted red peppers and pulse to coarsely chop. Let chill for at least an hour before serving to allow the flavors to fully develop.

Makes 6 to 8 servings. Per Serving (1/4 cup): 102 calories, less than 2 g total fat, less than 1 g saturated fat, 0 g trans fat, 6 g carbohydrates, 2.5 g fiber, 0 g sugar, 3 g protein, 62 mg sodium, 0 mg cholesterol

This year, spend your holiday party relaxed and enjoying your company! A little advanced planning and effort will have your guests amazed at how easy you make it all look.

These three quick, make-ahead spreads can easily serve double duty: For one version, pair some good, high quality breads with the spreads on a platter. Arrange sliced deli meat and cheese, leafy greens or sprouts, sliced tomato and onion, or your other favorite sandwich toppers for a fabulous and “gourmet” build-your-own-sandwich buffet!

On the other hand, these spreads are equally as delicious arranged on a pretty platter surrounded by a variety of crackers, high quality cheeses, and dried fruit.

No matter how you decide to serve these easy appetizers, you and guests can enjoy the party effortlessly – while still enjoying some delicious and unique starters!

SUN-DRIED TOMATO SPREAD
1/4 cup sun-dried tomatoes

1 whole roasted red pepper, (drained if from a jar)

1/2 cup chopped walnuts

1 small shallot

1 1/2 tablespoons red wine vinegar

2 tablespoons water

1 tablespoon olive oil

salt and pepper to taste

Puree all ingredients in a food processor until smooth and refrigerate for 2 to 3 hours (or until well chilled).

Makes 1 cup ( 16 servings). Per serving (1 tablespoon): 36 calories, 3 g total fat, 0 g saturated fat, 0 g trans fat, 2 g carbohydrates, 1 g fiber, 0 g added sugar, 1 g protein, 80 mg sodium, 0 mg cholesterol.

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CRANBERRY ORANGE SPREAD

4 ounces fat free cream cheese

1/2 cup canned whole cranberry sauce

2 tablespoons finely diced onion

2 tablespoons chopped fresh dill

Zest from one large orange

1 tablespoon cider vinegar

1 – 2 teaspoons horseradish

Combine all ingredients in a mixing bowl and stir well with a spoon to combine. Refrigerate for 2 – 3 hours (or until well chilled).

Makes 1 1/2 cups (24 servings) Per serving (1 tablespoon): 39 calories, 2 g total fat, 0.5 g saturated fat, 0 g trans fat, 2 g carbohydrates, 1 g fiber, 0 g added sugar, 1.5 g protein, 41 mg sodium, 2 mg cholesterol

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ALMOND CILANTRO SPREAD

1 cup almonds

1/4 cup low-fat mayonnaise

3 tablespoons fat free or low-fat sour cream

2 large garlic cloves

1 medium jalapeno, diced (seeds and membrane removed)

1 cup fresh cilantro

Zest of one medium lime

Juice from 2 limes (about 2 tablespoons)

salt and pepper to taste

Puree all ingredients in a food processor or blender until smooth and refrigerate for 2 – 3 hours (or until well chilled).

Makes 2 cups (32 servings) Per serving (1 tablespoon): 34 calories, 2 g total fat, 0 g saturated fat, 0 g trans fat, 1 g carbohydrate, 1 g Fiber, 0 g added sugar, 1 g protein, 70 mg sodium, 0.5 mg cholesterol

Using refrigerated pizza dough makes these breadsticks SO easy to make. The dried tomato, Romano cheese and rosemary nestled inside each stick gives them an amazing, addictive flavor. They make a great appetizer or accompaniment to any holiday table or family feast.

1/4 cup sundried tomatoes

1/4 cup grated Romano cheese

1 teaspoon fresh rosemary leaves (chopped), or 3/4 teaspoon dried rosemary

1/8 teaspoon black pepper

2 teaspoons water

1 (13.8) package refrigerated pizza dough

Preheat the oven to 350 degrees.

Drain the 1/4 cup of sundried tomatoes, reserving 2 teaspoons of the liquid. Finely chop the tomatoes and place them in a bowl along with the reserved liquid, the cheese,rosemary, pepper and water; set aside.

Unroll the pizza dough and (working on a lightly floured surface) roll the dough into a rectangle about 10 inches by 8 inches in size. Spread the tomato mixture over half of the dough, and fold the other over to cover. Cut into 1/2 inch wide strips.

Place the strips of dough 1 inch apart on an ungreased baking sheet and bake for 12 to 15 minutes, or until golden brown.

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Makes 20 large breadsticks. Per breadstick: 82 calories, 2 g total fat, 1 g saturated fat, 0 g trans fat, 14 g carbohydrates, 2 g fiber, 0 g added sugar, 198 mg sodium, less than 1 mg cholesterol.

I am a huge fan of breakfast and brunch foods.  Whenever I have family or friends over for brunch, no matter how small the group, I always go overboard!  I just want to be sure that there is a “little something” to please everyone – eggs, hash brown potatoes, fresh fruit, bacon and sausage, pancakes, french toast, waffles, and (of course) assorted savory and sweet muffins of all sizes.  But this week, even with such a large and impressive brunch spread, this savory mini muffin is easily going to stand out as the star of the meal.  Rich cheddar cheese and sweetly tart cranberries complement each other perfectly in these little muffins – bringing sharp, sweet, tart, delicious flavors together in a every single bite.  A platter of these little gems can’t help but look tempting on your holiday brunch table!!  So regardless of what your holiday brunch menu currently consists of, you will definitely want to make room to squeeze these muffins onto the table – I promise that neither you nor your guests will be disappointed!

1/4 cup canola oil

1/2 cup chopped scallions

1/4 teaspoon dried thyme

1/4 teaspoon dried oregano

1/4 teaspoon dried sage

1 cup whole wheat pastry flour

1 cup all purpose flour

1 tablespoon baking powder

1 teaspoon salt

generous pinch of cayenne, or to taste

1/2 cup dried cranberries

1 cup grated sharp cheddar cheese

1 egg

1 cup skim milk

Preheat the oven to 400 degrees and lightly spray mini muffin tins with cooking spray (or line with paper liners).
In a saucepan, heat the oil over medium heat, and add the scallions, thyme, oregano and sage. Cook for about 2 minutes (until the herbs are fragrant, but not browning). Remove the pan from the heat and set it aside.

In a large bowl, combine the flours, baking powder, salt and cayenne and stir to mix, then stir in the cranberries and shredded cheese.

In a separate bowl, beat the egg lightly and then slowly whisk in the milk. Whisk the cooked scallions and herbs, (including all of the oil that they were cooked in) into the milk and egg.

Fold the dry ingredients into the wet, mixing until just combined. Scoop the batter into the prepared muffin tins and bake for 15 to 18 minutes (or until lightly browned and a toothpick inserted in the middle comes out clean.) Let the muffins cool in the pan for at least 5-10 minutes before removing them from the tins to cool completely. Serve warm or at room temperature.

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Makes 30-36 mini muffins. Per serving (3 mini muffins): 148 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 15 g carbohydrates, 3 g fiber, 2.5 g added sugar, 4 g protein, 240 mg sodium, 20 mg cholesterol

I am a huge fan of breakfast and brunch foods.  Whenever I have family or friends over for brunch, no matter how small the group, I always go overboard!  I just want to be sure that there is a “little something” to please everyone – eggs, hash brown potatoes, fresh fruit, bacon and sausage, pancakes, french toast, waffles, and (of course) assorted savory and sweet muffins of all sizes.  But this week, even with such a large and impressive brunch spread, this savory mini muffin is easily going to stand out as the star of the meal.  Rich cheddar cheese and sweetly tart cranberries complement each other perfectly in these little muffins – bringing sharp, sweet, tart, delicious flavors together in a every single bite.  A platter of these little gems can’t help but look tempting on your holiday brunch table!!  So regardless of what your holiday brunch menu currently consists of, you will definitely want to make room to squeeze these muffins onto the table – I promise that neither you nor your guests will be disappointed!

1/4 cup canola oil

1/2 cup chopped scallions

1/4 teaspoon dried thyme

1/4 teaspoon dried oregano

1/4 teaspoon dried sage

1 cup whole wheat pastry flour

1 cup all purpose flour

1 tablespoon baking powder

1 teaspoon salt

generous pinch of cayenne, or to taste

1/2 cup dried cranberries

1 cup grated sharp cheddar cheese

1 egg

1 cup skim milk

Preheat the oven to 400 degrees and lightly spray mini muffin tins with cooking spray (or line with paper liners).
In a saucepan, heat the oil over medium heat, and add the scallions, thyme, oregano and sage. Cook for about 2 minutes (until the herbs are fragrant, but not browning). Remove the pan from the heat and set it aside.

In a large bowl, combine the flours, baking powder, salt and cayenne and stir to mix, then stir in the cranberries and shredded cheese.

In a separate bowl, beat the egg lightly and then slowly whisk in the milk. Whisk the cooked scallions and herbs, (including all of the oil that they were cooked in) into the milk and egg.

Fold the dry ingredients into the wet, mixing until just combined. Scoop the batter into the prepared muffin tins and bake for 15 to 18 minutes (or until lightly browned and a toothpick inserted in the middle comes out clean.) Let the muffins cool in the pan for at least 5-10 minutes before removing them from the tins to cool completely. Serve warm or at room temperature.

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Makes 30-36 mini muffins. Per serving (3 mini muffins): 148 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 15 g carbohydrates, 3 g fiber, 2.5 g added sugar, 4 g protein, 240 mg sodium, 20 mg cholesterol

Move over chicken noodle, the new cure for winter colds has arrived! Many people believe that hot and sour soup is far better for curing what ails you (including sore throats, body aches, and the common cold) than our old standby chicken noodle. Now I’m not quite ready to give up my chicken noodle soup just yet, but I will certainly be adding this soup to my rotation of “chilly weather meals”. This is a warm, delicious hot and sour soup, just like you would get from your favorite Chinese restaurant, only with far fewer calories, and far less fat. Give it a try this weekend – even if you’re not feeling under the weather- it is a wonderfully filling, comforting, and satisfying meal.

8 cups low-sodium, fat free chicken broth

1/4 cup cornstarch

3 tablespoons water

1 cup green cabbage or bok choy, thinly sliced

1 cup fresh shiitake, cloud ear, or other mushrooms, sliced

1/2 cup (about 6) green onions (scallions), chopped

2 tablespoons reduced-sodium soy sauce

2 tablespoons fresh ginger, minced or grated

1/2 lb cubed firm reduced fat tofu, or diced shrimp, or cooked shredded chicken

1 cup white wine vinegar (or to taste)

1 tablespoon black pepper (or to taste)

2 eggs, lightly beaten (or an egg substitute equivalent to 2 eggs)

1 teaspoon toasted sesame oil

Bring the broth to a boil in a large stockpot over high heat. Meanwhile, mix the cornstarch with the water in a small bowl until fully dissolved, and set aside.

Once the broth is boiling, add the cabbage, mushrooms, 1/2 of the green onions, soy sauce, and ginger. When the broth mixture returns to a boil after adding the vegetables, stir in the cornstarch mixture. Let the mixture boil for about 3 minutes. Add the tofu (or shrimp or cooked chicken), vinegar, and pepper. Taste and add more pepper or vinegar if desired. Reduce the heat to a simmer, and slowly drizzle the egg (or egg substitute) into the simmering soup, stirring gently. Remove from the heat, stir in the sesame oil, and sprinkle with remaining green onions to serve.

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Makes 4 (large) main dish servings, or 8 side servings. Per main dish serving: 221 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 20 g carbohydrates, 4 g fiber, 0 g added sugar, 16 g protein, 297 mg sodium, 13 mg cholesterol

This dish will ensure a delicious beginning to any meal as a unique appetizer packed with flavor and nutrient-rich spinach, as well as a fantastic substitute for meatballs in a variety of dishes. Serve them over pasta with your choice of sauce, as you would traditional meatballs; make a variety of different dipping sauces, and serve them with cocktail toothpicks as a fresh, new hors d’oeuvre at your next get-together; serve a delicious “low-key” tapas dinner with spinach balls, stuffed mushrooms, chicken tenders, broccoli bites, mini pizza bites, and jalapeno “poppers”, for a fun and easy family meal. They are so very easy to make, and have such a deep, delicious flavor, that I am sure you will all find numerous ways to include them in a variety of dishes. Enjoy!

2 cups sage and onion or herb-seasoned bread stuffing mix

1 small onion, chopped

2 tablespoons grated Parmesan cheese

1 clove garlic, minced or pressed

1/4 teaspoon dried thyme leaves

1/4 teaspoon black pepper

1 package (10 ounces) frozen chopped spinach, thawed and well drained

1/4 cup fat-free reduced-sodium chicken broth

2 egg whites, beaten

Dijon or honey mustard (optional)

Combine the stuffing mix, onion, cheese, garlic, thyme and pepper in medium bowl and mix well. Combine the spinach, broth and egg whites in separate bowl, and mix those well also. Stir the spinach mixture into the stuffing mixture, cover and refrigerate 1 hour (or until the mixture is firm).

Preheat the oven to 350 degrees. Shape the mixture into 24 balls (about the size of a golf ball). Place the spinach balls on an ungreased baking sheet, and bake them for 15 minutes (or until they are lightly browned). Serve with mustard for dipping, if desired.

Makes 6 Servings. Per serving (4 spinach balls): 98 Calories, 1 g total fat, 0 g saturated fat, 0 g trans fat, 16 g carbohydrates, 2 g fiber, 0 g added sugar, 6 g protein, 227 mg sodium, 1 mg cholesterol

This is a wonderful fall dish to serve as either a side dish or a light dinner. This particular version contains apples and raisins – but it is also wonderful with cranberries and walnuts, savory wild rice, crumbled chicken sausage, tomato sauce and spinach. Acorn squash has a mild, slightly sweet flavor – so you can really feel free to stuff it with any fillings that you would like. The presentation of this dish is so impressive (yet it is so easy to make), that you could definitely serve it to company. If you have never tried acorn squash before, this is a great way to try it for the first time.

2 medium acorn squash

1 cup plus 2 tablespoons water, divided

1/3 cup reduced-calorie pancake syrup

1 large Granny Smith (or other tart) apple, peeled, cored and coarsely chopped

1/4 cup seedless raisins

1/8 teaspoon ground nutmeg

1 1/2 teaspoons cornstarch

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Preheat the oven to 400° degrees.

Cut the squash into halves, and scoop out (and discard) the seeds. Place the squash, cut side down, into a 13 x 9 inch baking dish. Add 1 cup of water to the baking dish and bake for 35 to 45 minutes (or until the squash are fork-tender). Remove the squash from the oven and turn them over (cut side up).

Heat the pancake syrup in a saucepan over medium heat for about 1 minute. Add the apple, raisins and nutmeg; cook and stir for about 8 minutes (or until the apple is crisp-tender).

Combine the cornstarch and the remaining 2 tablespoons of water in a small bowl until smooth; stir this into the saucepan with the apples and turn the heat up to medium-high. Cook the mixture (stirring constantly) until it boils and thickens (you want it fairly thick).

Divide the mixture evenly among the 4 squash halves. Return the squash to the oven and bake for 10 minutes.

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Makes 4 servings. Per serving: 196 calories, less than 1 g total fat, 0 g saturated fat, 0 g trans fat, 51 g carbohydrates, 6.5 g fiber, 2 g protein, 142 mg sodium , 0 g cholesterol.

This traditional hearty, warming cool-weather specialty is a favorite of many. We revamped the recipe to be lighter on calories and fat, without sacrificing it’s rich, comforting flavor.

1/2 tablespoon unsalted butter

4 medium onions, sliced

1/8 teaspoon sugar

2 tablespoons flour

5 cups low-sodium, reduced fat beef broth

1/2 cup dry white wine (you could also substitute chicken broth)

1/2 teaspoon dried thyme, crumbled

1 bay leaf

1/4 teaspoon black pepper

1 tablespoon brandy (optional)

4 slices (about 1/4 inch thick each) toasted French bread (preferably whole grain)

2 garlic cloves, sliced in half lengthwise

1/4 cup shredded low fat mozzarella cheese

In a large heavy saucepan, melt the butter over medium heat; add the onions and cook, uncovered, until golden – about 8-10 minutes. Blend in the sugar and flour and cook for 3-5 more minutes, stirring constantly.

Add the beef broth, wine, thyme,bay leaf, and pepper; increase the heat to medium-high and bring the mixture to a boil, stirring constantly for about 6 minutes. Adjust the heat to a simmer, partly cover the saucepan, and simmer for 30 minutes. After 30 minutes, spoon out the bay leaf and add the brandy (if using).

Preheat the oven’s broiler. Rub each piece of bread with the cut side of garlic. Ladle the soup into 4 ovenproof bowls. Place a piece of bread on te top of the liquid in each bowl and sprinkle the top of each with a tablespoon of cheese.

Place the bowls in the oven 4-6 inches from the heat, and broil until the cheese is golden brown (about 2-3 minutes).

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Makes 4 servings. Per serving: 129 calories, 3 g total fat, less than 1 g saturated fat, 0 g trans fat, 28 g carbohydrates, 2 g fiber, less than 0.5 g added sugar, 4 g protein, 128 mg sodium, 2 mg cholesterol.