A souffle may take a little extra work, but your family and guests will be so impressed by it’s “grand” appearance that it will be worth the effort!

1 cup skim milk

3 tablespoons flour

1 small onion

2 whole cloves

1 bay leaf

1/4 teaspoon ground sage

1/4 teaspoon papika

1/4 teaspoon hot pepper sauce (or chile oil, etc)

1/4 teaspoon salt

1/8 teaspoon nutmeg

2 large eggs (separated), plus 3 additional large egg whites

3/4 cup finely chopped cooked turkey (I have used cooked ground turkey also)

1/2 cup finely chopped spinach (no need to cook it first, I just put the fresh spinach in a food processor and add it right in)

Preheat the oven to 400 degrees.

In a medium sauce pan over low heat, whisk the milk into the flour until well combined. Stick the whole cloves into the onion (no need to chop the onion, just cut off the ends and peel the skin off first). Add the onion and the bay leaf to the pan. Cook, stirring constantly, until the mixture is very thick (about 5 minutes). Remove the pan from the heat and discard the onion, cloves, and bay leaf. Still off of the heat, stir in the sage, paprika, red pepper sauce, salt, and nutmeg; set pan aside.

In a large bowl whisk the egg yolks until blended and uniform. Stir a small amount (about a heaping tablespoon) of the hot flour/milk mixture into the egg yolks, then pour the egg mixture into the saucepan along with the milk and flour. Stir in the turkey and spinach.

Using a handheld electric mixer, beat the egg whites until stiff, then gently fold them into the turkey-spinach mixture (make sure to FOLD them in, and don’t overmix or the souffle will “fall”).

Lightly spray a 1 1/2 quart dish with nonstick cooking spray; Pour the mixture into the dish and bake, uncovered, for 25 minutes (or until puffy and golden). Serve immediately.

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Makes 4 servings. Per serving: 138 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 9 g carbohydrates, 2 g fiber, 0 g added sugar, 17 g protein, 279 mg sodium, 118 mg cholesterol.

This meal takes a little time to prepare, but if you are a fan of chicken (or turkey) tetrazzini, this lighter, healthier version is definitely worth the extra time. It has all of the deep, rich, creamy goodness of classic tetrazzini with much less fat and far fewer calories. I always use peas when making my tetrazzini (because I am one of those few, strange people who actually like them!!) but I had a friend ask for a “lower carbohydrate” version – hence the pimentos. You can try it both ways, or split them up and use half peas and half pimentos for a different twist.

This recipe beats those boxed, microwaveable versions by a long shot – the creamy, homemade taste is far better than the unevenly cooked, burnt-edged, plastic packaged mess. If you can spare a few extra minutes one night this week, you really should give it a try.

8 ounces whole wheat angel hair pasta (or other similar thin pasta)

2 teaspoons unsalted butter (or margarine)

1 cup mushrooms, sliced

1/4 cup green onions, sliced thin

1 can (14 ounces) fat free, reduced sodium chicken broth

1 cup skim milk (divided)

2 tablespoons sherry (cooking sherry works fine)

1/4 cup whole wheat pastry flour

1/4 teaspoon salt

1/4 teaspoon nutmeg

1/8 teaspoon white pepper (black pepper will work fine if you do not have white)

2 ounces jarred pimientos, drained and chopped (or 1 (10 ounce) package of frozen peas)

1/4 cup low fat grated parmesan cheese, divided

1/2 cup fat free sour cream

2 cups cooked boneless skinless chicken breasts, cut into bite-size pieces

Preheat the oven to 350 degrees. Cook the pasta according to the package directions (omitting the salt); drain and set aside. Melt the butter (or margarine) in a large nonstick skillet over medium-high heat. Add the mushrooms and onions and cook (stirring frequently) until the onions are tender.

Add the chicken broth, 1/2 cup of the milk and the sherry to the onion mixture. Pour the remaining 1/2 cup milk into a small bowl; add the flour, salt, nutmeg and pepper to the milk and whisk very well. Slowly whisk this mixture into the skillet.

Bring the mixture to a boil and cook for 1 minute, then reduce the heat to medium-low; stir in the pimientos (or peas) and 2 tablespoons of the parmesan cheese. Stir in the sour cream and blend well.

Add the chicken and the pasta to the skillet and mix until everything is combined.

Lightly coat casserole or baking dish with nonstick cooking spray. Spread the mixture from the skillet evenly into the dish and sprinkle with the remaining parmesan cheese. Bake for 30 to 35 minutes, and allow to cool for at least 5 minutes before serving..

Makes 4 (very large) servings. Per Serving: 338 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 44 g carbohydrates with peas, 27 with pimentos), 4 g fiber, 0 g added sugar, 24 g protein, 243 mg sodium, 38 mg cholesterol

Tex-Mex has come to be one of my favorite flavor combinations. This low-fat dish doesn’t disappoint when it comes to flavor and satisfaction. It is filling, quick and easy to prepare, freezes well, and makes awesome leftover; as a matter of fact, I think it tastes even better the next day! The servings are really large, so even though I calculated the nutrition information based on 4 servings, I usually get about 6 servings out of it. The flavors and spices in this dish can easily be altered to suit your taste, so by all means, change up the spices called for with your favorite tex-mex spices.

8 ounces whole wheat thin mostaccioli pasta (or penne, or ziti)

1 pound lean ground turkey breast

1 package (10 ounces) frozen corn, thawed and drained (or about 2-3 ears fresh corn)

2/3 cup salsa

1 (16 ounce) container fat free cottage cheese

1 whole egg

1 tablespoon fresh cilantro, minced (or 2 teaspoon dried)

1/2 teaspoon white pepper (black pepper is fine, too if you don’t have white on hand)

1/4 teaspoon cumin

1/2 cup shredded low fat Monterey Jack cheese

Cook the pasta according to the package directions (omitting the salt called for) ;rinse, drain and set aside.

Spray a large skillet with cooking spray, add the ground turkey, and cook over high heat until no longer pink (about 5 minutes). Stir in the corn and salsa, and remove from the heat. (you can also try stirring in a packet of taco seasoning mix for even more flavor)
Preheat the oven to 350 degrees. Combine the cottage cheese, egg, cilantro, pepper, and cumin in a small bowl.

Spoon half of the turkey mixture into the bottom of a sprayed baking dish. Top the turkey with the pasta, then spoon the cottage mixture over the pasta and top everything with the remaining half of the turkey mixture. Sprinkle the cheese on top, and bake 25 – 30 minutes.

Makes 4 servings. Per serving: 356 calories, 5 g total fat, 2 g saturated fat, o g trans fat, 29 mg carbohydrates, 5 g fiber, 0 g added sugar, 38 g protein, 402 mg sodium, 69 mg cholesterol.

Spinach is loaded with vitamins and minerals – and this dish packs a double punch by using spinach fettuccine along with the cooked spinach. The mushrooms really go great in this casserole due to the fact that both they and the spinach have such deep, rich, earthy flavors. If you are looking for a little less depth with a lighter taste, try replacing the mushrooms with asparagus. I have also made this dish in the past with chopped sundried tomatoes and finely chopped chicken breast added into the spinach and mushrooms. If you feel like putting in that extra effort – it was phenomenal that way – but it does take a little longer to prepare. This dish definitely stands up to being served alone as an entree with nothing more than a nice crusty loaf of whole wheat bread. However, it also works beautifully as a side dish with roasted turkey or chicken. It will serve four people as an entree, and about eight to ten people as a side dish.

8 ounces spinach fettuccine

1 cup sliced fresh mushrooms

1 green onion (top included), finely chopped

1 garlic clove, minced

5 cups fresh spinach, coarsely chopped

1 tablespoon water

1 container (15 ounces) nonfat ricotta cheese

1/4 cup skim milk

1 whole egg

1/4 teaspoon nutmeg

1/2 teaspoon black pepper

1/4 cup shredded reduced fat Swiss or cheddar cheese

Preheat the oven to 350 degrees. Cook the pasta according to the package directions (omitting the salt called for); drain pasta and set aside.

Spray a skillet with nonstick spray and place over medium heat. Add the mushrooms, green onion and garlic and cook, stirring frequently until the mushrooms are softened. Add the spinach and water, cover the pan and cook about 3 minutes or until spinach is lightly wilted. remove pan from heat and set aside.

Combine the ricotta cheese, milk, egg, nutmeg, and pepper in a large bowl. Gently stir in the fettuccine, spinach and mushrooms and toss to coat evenly.

Lightly coat a 1 1/2 quart casserole dish with cooking spray. Spread the mixture in the dish and sprinkle the cheese on top. Bake for 25 to 30 minutes.

Makes 4 servings. Per serving: 235 calories, 3 g fat, less than 1 g saturated fat, 0 g trans fat, 31 g carbohydrates, 3 g fiber, 0 g added sugar, 19 g protein, 110 mg sodium, 46 mg cholesterol.

Pastitso is another great casserole dish. I’ve often heard it referred to as the Greek version of lasagna, but after having tried it, I think people call it that because that is about as close a description as they can get. Pastitso is actually a dish consisting of layers of elbow macaroni, parmesan cheese and a spicy meat filling all held together with a rich cream sauce. Pastitso takes its name from the Italian word “pasticcio”, meaning hodgepodge; I guess this is in reference to the muddle of ingredients the dish contains. Whatever the meaning, Pastitso is a perfect casserole dish for a family meal or casual dinner party. I have significantly reduced the amount of cholesterol normally found in this fabulous Greek dish, by replacing the eggs with an egg substitute.

8 ounces whole wheat elbow macaroni

1/2 cup cholesterol free egg substitute (you can find these cartons in ALL supermarkets, usually right near the eggs)

1/4 teaspoon ground nutmeg

1 pound lean ground lamb, beef or turkey (lamb is the traditional meat used)

1/2 cup chopped onion

1 garlic clove, minced

1 (8 ounce) can ‘no salt added’ tomato sauce

1/2 teaspoon dried oregano

1/2 teaspoon black pepper

1/8 teaspoon cinnamon

2 teaspoons unsalted butter or margarine

3 tablespoons all purpose flour

1 1/2 cups skim milk

1/4 cup grated parmesan cheese

Cook the pasta according to the package directions (omitting the salt called for). Drain and transfer to a medium bowl; stir in the egg substitute and nutmeg.

Lightly spray the bottom of a 9-inch square baking dish with cooking spray and spread the pasta mixture over the bottom of the dish. set aside

Preheat the oven to 350 degrees. Cook the lamb, onion and garlic in a large skillet over medium heat until lamb is no longer pink. stir in the tomato sauce, oregano, pepper and cinnamon. Reduce the heat, and simmer for 10 minutes, then spread over pasta in dish.

melt the butter or margarine in the skillet. Add the flour and stir constantly for 1 minute. Slowly whisk in the milk, still stirring constantly, until thickened (about 5 minutes). Spread over meat mixture in the dish; sprinkle the top with parmesan cheese and bake for 35 minutes.

Makes 4 servings. Per serving: 280 calories, 5 g total fat, 1.5 g saturated fat, 0 g trans fat, 33 g carbohydrates, 3 g fiber, 0 g added sugar, 21 g protein, 266 mg sodium, 28 mg cholesterol

I received an email last night from Mike, one of John’s co-worker friends, asking for some casserole recipes. Mike said “I am looking for some simple casserole type dishes where I can get some chicken and vegetables together in something that’s not so bland and boring. I like to make something for dinner where I can use the left overs for lunch for the next couple of days. I definitely don’t get enough vegetables, so finding new and creative ways to work them into simple dishes is something I’m really interested in.”

Well, according to John, the guys at work gave Mike a pretty hard time about his request (“Dude, what is this – the 1950′s?”) Well guess what Mike – you’re not the only one!! I’ve had a lot of feedback from people looking for casseroles. Let’s face it- they’re fast, economical, feed large groups easily, make great leftovers, and they’re just some damn tasty comfort food!! Plus, today’s casseroles are nothing like those that our mothers used to make – there is a whole new generation of casserole lovers out there. And we all would like to say “thank you” to Mike for being brave enough to step forward and ask for them!

This zesty and simple Spanish style meal is a meatless dish. It is so hearty that it stands perfectly on it’s own, but you can feel free to add some browned lean ground beef or chicken. If you’re not feeling that adventurous, don’t worry – I will be posting more casseroles over the next few days – most of them with the meat included. Also, this casserole is prepared on the stovetop, not the oven like a traditional casserole would be. (I’m trying to start Mike off easy!!)

1 tablespoon extra virgin

1 medium red onion, chopped

1 garlic clove, minced

1 large tomato, chopped

1 large red or green pepper, chopped

1 large potato, diced

1/2 teaspoon paprika

1/4 teaspoon cayenne pepper (you can add more if you like it hot)

1 cup long-grain rice

2 cups low sodium chicken broth

1 large zucchini (or yellow squash) cut into chunks or rounds

2 large carrots, cut into chunks

2 cups green peas ( I replace the peas with chickpeas [garbanzo beans] – or you could use 1 cup of each)

In a large sauce pan heat the olive oil over medium heat for about 1 minute. Add the onion and garlic and stir for 1 minute. Mix in the tomato and green or red pepper, and cook for another 3 minutes. Add the potato, paprika and cayenne pepper and cook for 2 minutes longer.

Stir in the rice and chicken broth and bring to a boil, then reduce the heat to a simmer; cover and simmer for 15 minutes, or until the rice has absorbed most of the broth. Stir in the zucchini, carrots, and peas; cover again and simmer for another 10 minutes.

Makes 4 servings. Per serving: 323 calories, 4 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 37 g carbohydrates, 6 g fiber, 0 g added sugar, 16 g protein, 53 mg sodium, 0 g cholesterol.