Many people that are trying to watch their weight feel that they need to eliminate certain foods from their diet. One of the first foods that most people “ban” is red meat – and it’s no wonder – red meat has gotten a pretty bad rap over the past few years. The problem with that is, red meat offers many nutritional benefits, vitamins, and minerals that can be beneficial to your health – and your diet. The trick is to pick the right “cuts” of meat, and to vary the cooking methods used to make red meat as healthy as possible. This seared beef is cooked quickly over high heat, which eliminates the need to add a lot of excess fats and oils. So tonight, give your chicken breasts and fish fillets the night off, and try this savory asian-inspired beef dish instead!

1 pound lean beef flank steak, London broil, or top round

1 tablespoon olive oil

2 garlic cloves, minced

1 tablespoon fresh minced ginger

2 cups broccoli, cut into large chunks

1 medium red onion, halved and sliced

3 tablespoons black bean sauce

1/2 cup stir fry sauce

1/2 red bell pepper, julienned (optional, for garnish)

instant brown rice or soba noodles (optional, for serving)

Slice the beef across the grain into thin strips and sprinkle lightly with salt and black pepper. In a wok or large skillet, heat the oil over medium high heat. Add the beef, garlic, and ginger and stir fry for 5 to 6 minutes, until beef is browned. Remove everything from the skillet and set aside.

Add 1 tablespoon water to the wok and add the broccoli and onion. Stir an cook for 2 minutes, then reduce heat to medium, add another 2 tablespoons water to the wok, cover and cook for 3 to 4 minutes.

Add the black bean sauce, stir fry sauce, reserved beef, and red pepper (if using) to the wok. Cook and stir for 1 to 3 minutes, or until heated through. Serve over rice or noodles if desired.

Makes 4 servings. Per serving: 289 calories, 6 g fat, 1.5 g saturated fat, 0 g trans fat, 14 g carbohydrates, 3 g fiber, 0 g sugar, 27 g protein, 732 mg sodium, 28 mg cholesterol.

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.

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.

It has been exceptionally cold here in New Jersey for the past week, so last night I had planned on making a simple, comforting, and warming dinner of Tuscan chicken and white beans. That’s it – nothing fancy. Unfortunately, the best laid plans are often put asunder. Unexpected dinner guests left me with eight mouths to feed, and ingredients for a recipe that only serves six. I wasn’t about to head back out in the cold to run to the market, so I improvised. I made the Tuscan chicken and white bean dinner that I had planned for, only I served it over whole wheat penne topped with a little shredded asiago cheese. I also heated some garlic bread and tossed together a simple mixed green salad and managed to turn my recipe for six into a substantial dinner for eight.

So what is the point of this long-winded story? You need to PLAY WITH YOUR FOOD! A recipe is merely a guideline……not a law. Don’t like white beans? No problem – chop some broccoli, mushrooms and spinach, and top the dish with a little red sauce instead. Change up the herbs if you prefer different flavors. Even change the proportions of herbs and veggies called for in a recipe to suit your mood and your tastebuds. The recipe merely gives you the idea – you have the ability to make it your own, special dish by playing with the ingredients a little. Not only may you surprise yourself with the results – but chances are you’ll have some fun along the way.

For the Marinade:
1/3 cup extra-virgin olive oil

3 cloves garlic, minced

1/8 cup ( 2 tablespoons) lemon juice

4 sprigs fresh oregano leaves

4 sprigs fresh tarragon leaves

4 sprigs fresh basil leaves

4 sprigs fresh parsley

2 sprigs fresh rosemary

freshly ground pepper to taste

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For the chicken and beans:

2 pounds boneless skinless chicken breasts, cut into cubes (about 1-inch cubes)

2 tablespoons olive or canola oil

1 small red onion, thinly sliced

1 1/2 cups cooked white cannellini beans (canned is fine – just rinse them off first)

salt and pepper, to taste

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To prepare the marinade, I have found that it is easiest to use a food processor or blender. In the bowl of the food processor, place the olive oil, garlic, lemon juice, oregano, tarragon, basil, parsley, rosemary, and pepper. Blend all of the ingredients well until a smooth “paste” is formed (add water one tablespoon at a time, if necessary, to help blend it if the mixture looks a little too thick.)

Place the marinade in a shallow lidded container or zip top bag, and add the chicken. Refrigerate the chicken in the marinade for at least 2 hours (or as long as long as overnight.)

When you are ready to begin cooking, heat the olive oil in a large pan over medium heat for about 2 minutes. Then add the cubed chicken, and allow it sit without stirring it so that it can brown lightly. After about 3 minutes, begin stirring the chicken and add the onion. Saute for 2 minutes, until the onion begins to soften slightly; add the beans, and continue to cook for 2 minutes longer, until the chicken is cooked through. Season with salt and pepper.

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Make 6 servings. Per Serving: 327 calories, 8 g total fat, less than 2 g saturated fat, 0 g trans fat, 10 g carbohydrates, 7 g fiber, 0 g added sugar, 49 g protein, 220 mg sodium, 118 mg cholesterol

Posole (also spelled pozole) is a thick, hearty Mexican soup that is traditionally served as a main course around the holidays.  It is typically garnished with thinly sliced radishes, avocado, tortilla strips, sour cream, or shredded cabbage – but you can top it with whatever you would like.  It can also be made with chicken, if you are not a fan of pork.  Hominy is a dehydrated corn that can be found in practically all supermarkets.  It is typically located in the “ethnic foods” aisle.

12 ounces lean boneless, skinless pork or chicken

1/2 tablespoon olive oil

1 cup red onion, chopped

2 garlic cloves, minced or pressed

4 cups fat free, reduced sodium chicken broth

1 cup carrots, thinly sliced

1/4 teaspoon cumin

1/4 teaspoon crushed red pepper

1 (14.5 ounce) can hominy, drained

3 tablespoons fresh cilantro

1/4 cup radishes, shredded or thinly sliced

Thinly slice the pork into bite size strips.  In a large saucepan, heat the olive oil over medium heat, and add the pork strips, onion, and garlic.  Cook, stirring occasionally, until brown (about 8-10 minutes).  Transfer the pork and veggies to a platter and return the saucepan to the stove.  Add the chicken broth, carrots, cumin, and red pepper to the pan and bring to a boil.  Once the mixture boils, reduce the heat to a simmer and cook, covered, for about 8 minutes (or until the carrots are just tender).  Return the pork and veggies to the saucepan and add the hominy and cilantro and cook just long enough to heat everything through.  Top each serving with the sliced radishes, or any toppings you desire.

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Makes 4 servings.  Per serving:  261 calories, 8 g total fat, 1.5 g saturated fat, 0 g trans fat, 24 g carbohydrates, 4 g fiber, 0 g added sugar, 23 g protein, 262 mg sodium, 42 mg cholesterol.

This is down-home, Southern comfort food at its very best. Nothing compares to a hearty, filling, delicious dish of chicken and dumplings. But as any Southerner will tell you, they are not overly concerned with the “health benefits” of their food – the important thing, as far as they are concerned, is the TASTE! Well we gave this classic chicken and dumplings dish a healthy makeover which greatly reduced the fat and calories – but we left it with enough “down-home” flavor that even Paula Deen would be proud!! If you are a fan of chicken and dumplings, this meal will definitely not disappoint – And it is so easy to prepare that you can even make it on a weeknight.

One “fryer” chicken (about 3 1/2 pounds)

3/4 cup whole wheat pastry flour

3/4 cup all purpose flour

1/2 cup grated parmesan cheese

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1 bunch (a handful) fresh parsley leaves, finely chopped

1 egg

1/2 cup skim milk

2 cloves peeled garlic, minced or pressed

1 large onion, diced

1 pound carrots, cut into 1/2 inch slices or rounds

1 pound sweet potato (or white potato), peeled and cut into 1/2 inch pieces

1/4 teaspoon chile flakes

1/2 pound chicken sausage

1 pound Swiss chard, rinsed well, patted dry and cut into 1/2 inch pieces

Place the chicken into a large stockpot and add enough water to cover it. Bring the pot to a boil, cover and simmer for 45 minutes. After 45 minutes, remove the pot from the heat, and allow it to cool down. Once the chicken is cool enough to handle, take the chicken from the pot and remove the meat from the bones; cut the meat into bite-size pieces.

Prepare the dumplings by combining the flour, cheese, salt, pepper, and 4 tablespoons of parsley; stir well to mix. Add in the egg and then slowly pour in the milk.

Bring the stock in the pot up to a boil and add the garlic, onion, carrots, potatoes, and chile flakes. Simmer for 10 minutes, and then drop golf ball sized pieces of dough carefully into the simmering stock. Cover the pot and simmer for 20 minutes.

Add the sausage by squeezing marble sized pieces from the casing right into the simmering stock. Stir in the Swiss chard, cover the pot and cook for 5 minutes. Season to taste with salt and pepper before serving.

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Makes 6 Servings. Per serving: 236 calories, 7.5 g total fat, 3 g saturated fat, 0 g trans fat, 15 g carbohydrates, 6 g fiber, 0 g added sugar, 27 g protein, 279 mg sodium, 74 mg cholesterol

The ideal Thanksgiving meal for those of us that are not going to be feeding an army of 30!!

My mother has 7 brothers and sisters, all of whom live within an hour of each other. All of them are married, with children – and all of them actually like each other, and enjoy each other’s company. Our family get-togethers are typically very loud, very crowded, and a LOT of fun (hey, they’re Irish…. cocktail hour starts at 9 am!). So I was raised learning how to prepare a large, elaborate Thanksgiving meal, with all of the trimmings, for anywhere from 60 – 80 people! Unfortunately, this year due to “scheduling conflicts”, my family will be having their celebration the weekend after Thanksgiving – and due to prior engagements, John and I will not be not be able to attend.

So this year, I have no need for my normal 30+ pound turkey, but I do still want my turkey experience – and since John and I have no desire to be faced with 25 pounds of leftover turkey, I plan on making a “scaled down” version of what I have come to know and love as “Thanksgiving”. By preparing a turkey breast, smaller batches of stuffing, mashed potatoes, and veggies, and mini pies for dessert, I won’t have to miss out on any of my favorite foods.

This recipe calls for a total of 3 tablespoons of butter, (Hey, it’s a holiday – indulge a little!!) but you can cut back on that if you so choose. The herb butter and stuffing can be made a day in advance, so in the morning, your workload isn’t so bad.

2 tablespoons unsalted butter

1 tablespoon chopped garlic

4 cups thinly sliced leeks (white and light green parts only, thoroughly rinsed to remove all dirt)

3 cups sliced mixed mushrooms (about 8 ounces)

1/4 cup wheat breadcrumbs
1/4 cup grated pecorino-romano cheese

1 1/2 teaspoons chopped fresh parsley, divided

1 1/2 teaspoons chopped fresh sage, divided

1 1/2 teaspoons chopped fresh rosemary, divided

1 1/2 teaspoons chopped fresh thyme, divided

salt and pepper to taste

1 tablespoon unsalted butter (at room temperature)

1 boneless turkey breast (mine is about 2.5 pounds)

Butcher’s twine for tying up the rolled breast (if you don’t have any and don’t feel like buying it, I have improvised with toothpicks in the past, but the twine does make things easier)

To make the stuffing, melt the butter over medium-high heat, then add the garlic and sauté it for about 30 seconds (make sure not to burn it, or it will become bitter). Add the sliced leeks and sauté until soft (about 5 minutes). Add the sliced mushrooms, increase the heat to high, and cook until soft and all liquid has evaporated (about 10 minutes). Remove from the heat and add the breadcrumbs, cheese, one teaspoon each of parsley, sage, rosemary and thyme, 1 teaspoon salt and 1/2 teaspoon pepper. Set aside.

To make the herb butter, use a fork to combine the tablespoon of softened butter with 1/2 teaspoon each of parsley, sage, rosemary and thyme. Set aside at room temperature.

For the turkey:

Preheat the oven to 350 degrees. Butterfly the turkey breast open with a very sharp knife and place it skin side down on a cutting board. Cover it with plastic wrap, then pound it out lightly with a meat mallet to flatten it a bit and make it an even thickness.

Remove the plastic wrap and sprinkle the turkey breast with salt and pepper. Spread the stuffing onto the side without skin and spread it all over, leaving about 3/4-inch on each edge. Roll the turkey breast up as tightly as possible, finishing with the skin side up (towards you).

Rub the entire top surface with the herb butter, placing some butter under the skin, if possible. Using butcher’s twine, tie up the turkey breast to keep its shape while roasting. Place the stuffed turkey breast on a roasting pan or on a baking rack that has been sprayed with nonstick cooking spray.

Roast the breast, uncovered, until the stuffed turkey reaches an internal temperature of 165°F, (about 1 1/2 hours). [Check the turkey about halfway through and cover it with a piece of foil if the top begins to get too brown].

Once it has finished, remove from the oven and let it sit, covered with foil, for about 15–20 minutes before slicing. Snip off the butcher’s twine, and serve.

Makes 6 servings. Per serving: 240 calories, 7g total fat, 4g saturated fat, 0 g trans fat, 11g total carbohydrates, 3 g fiber, 2 g sugar, 34g protein, 239 mg sodium, 100mg 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 sundried tomato pesto can be covered and refrigerated for up to 3 weeks, so you may want to make a little extra to have on hand. This dish is simple and delicious all on it’s own – but feel free to add chicken sausage, meatballs, or even diced chicken for an even heartier meal. And, of course, don’t forget the garlic bread!!

1/2 cup sun-dried tomatoes (fresh, if possible – if not get the kind packed in water or brine, not the kind packed in oil)

1/2 cup loosely packed fresh basil leaves

2 tablespoons olive oil

1 1/2 tablespoons grated Parmesan cheese

1 teaspoon dried oregano

1 clove garlic, minced

8 ounces whole wheat linguini (or other pasta, cooked and kept warm)

Combine the sun-dried tomatoes with 1/2 cup hot water in a small bowl and soak for 3 to 5 minutes (or until tomatoes are soft and pliable). Drain the tomatoes, but reserve the liquid.

Combine the tomatoes, basil, oil, cheese, oregano and garlic in a food processor or blender. Process, adding enough reserved liquid, until the mixture is a medium/thick “saucy” consistency. Spoon over the pasta and toss to coat; serve immediately (I usually add mine back into the pot the the pasta was cooked in and mix together that way to warm it through a little.)

Sprinkle with a little additional parmesan and garnish with a fresh basil leaf, if desired.

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Makes 4 servings. Per serving: 255 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 42 g carbohydrates, 7 g fiber, 0 g added sugar, 10 g protein, 173 mg sodium, 2 mg cholesterol

Manicotti has always been one of my favorite dishes. Not only is it delicious, filling, and comforting, but after the initial work of assembling the dish, it’s so easy. It also freezes really well, so you can always make a double batch and store one in the freezer for a busy night. The only problem that I have with traditional manicotti, is that it can get somewhat boring after a while. So last week, I wanted manicotti for dinner – but I wanted a “jazzed up” version; I wanted all of the delicious comfort that this dish offers, but I wanted it with an exciting, different twist. And so that is how this broccoli stuffed, cheesy, zesty manicotti dish was created! It is a truly delicious version – with all of the familiarity of traditional manicotti paired with some unique and fresh flavors. If you don’t want this too spicy, be sure to remove the seeds from the jalapenos before adding them to the sauce.

8 large manicotti shells (preferably whole wheat, if you can find them)

1 cup chopped onion

1 cup chopped red or green bell pepper

3 cloves garlic, minced

2 tablespoons chopped jalapeño peppers

1 3/4 cups skim milk, divided

4 teaspoons cornstarch

3/4 cup shredded reduced-fat Monterey Jack cheese

1 package (16 ounces) frozen chopped broccoli, thawed and well drained

1 carton (15 ounces) low-fat ricotta cheese, drained

2 egg whites

1/4 teaspoon ground red pepper

1/8 teaspoon black pepper

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Cook the manicotti shells according to the package directions; drain, rinse under cold water, and drain again. Set noodles aside.

While the noodles are cooking, preheat the oven to 350 degrees and coat a 13 X 9 inch baking dish with nonstick cooking spray; set aside. Spray a medium saucepan with cooking spray, and add the onion, bell pepper, garlic and jalapeño peppers; cook (stirring frequently) over medium heat for about 3 minutes (or until vegetables are just tender). Add 1 1/2 cups of the skim milk and bring the saucepan to a boil over high heat. Combine the remaining 1/4 cup milk and the cornstarch in a small bowl until smooth, then stir this mixture into the milk mixture in the saucepan. Cook (stirring constantly) over medium heat while the mixture boils and thickens. Once the mixture is fairly thick, add the Monterey Jack cheese and stir until the cheese fully melts.

Press out any excess liquid from the broccoli and combine it with the ricotta cheese, egg whites, ground red pepper and black pepper in a medium bowl. Spoon a scant 1/3 cup of the broccoli mixture into each manicotti shell and place them seam side down in the prepared baking dish. Pour the sauce over the filled shells, cover the dish with foil and bake for 25 to 30 minutes or until heated through.

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Makes 4 servings (2 shells per serving). Per Serving: 348 calories, 5 g total fat, 2 g saturated fat, 0 g trans fat, 44 g carbohydrates, 8 g fiber, 0 g added sugar, 36 g protein, 302 mg sodium, 28 mg cholesterol