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

A reduced calorie version of the classic Russian dish!

4 boneless, skinless chicken breasts – pounded to 1/4 inch thickness

1/4 teaspoon black pepper

2 garlic cloves, minced or pressed

8 teaspoons fresh chives, minced

4 strips skim mozzarella cheese (I have also used the shredded, bagged cheese with fine results)

1 large egg white

1 tablespoon skim milk

1 tablespoon water

1/4 cup unsifted flour (I use whole wheat pastry, or chickpea flour)

1/3 cup dry bread crumbs

1 tablespoon unsalted butter or margarine

Sprinkle one side of the chicken breasts with the garlic, pepper, and half of the chives. Lay one strip of the cheese in the center of each chicken breast, tuck the ends up and then fold in the sides (jelly-roll style), fastening each “roll” with toothpicks to keep it together.

In a shallow dish, whisk together the egg white, milk and water. Place the flour and bread crumbs in separate shallow dishes or plates. Dip the chicken rolls in the flour, then in the egg mixture, then in the bread crumbs to coat evenly. Arrange the chicken on cooling rack or glass dish and place in the refrigerator, uncovered, for at least 20 minutes (this will help the bread crumbs adhere to the chicken so that all of the breading does not fall off when cooked.)

Preheat the oven to 350 degrees, and melt the butter or margarine in a large skillet. Place the chicken rolls in the skillet and brown for about 2 minutes on all sides (about 8 minutes total). Transfer the chicken to an ungreased baking dish and bake for 15 to 20 minutes.

Once finished, sprinkle the chicken with the remaining chives, if desired, and serve along with your favorite vegetables and dinner rolls.

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Makes 4 servings. Per serving: 249 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 13 g carbohydrates, 2 g fiber, 0 g added sugar, 32 g protein, 193 mg sodium, 67 mg cholesterol.

These low calorie, low fat enchiladas make a truly great Mexican meal. They have such an authentic, full flavor that you will never again want to order their “imitation” from a chain restaurant. Paired with refried beans, veggies, rice, baked tortilla chips and salsa, and homemade guacamole you will have a filling, delicious, healthy Mexican dinner that the whole family will love. Despite it’s long list of ingredients, this recipe is really simple, so if you want to invite guests over for dinner, make a double (or even triple) batch to have on hand.

Ingredients for the sauce:

2 (10-ounce) cans tomatoes with chiles

1 large red onion, chopped

1 garlic clove, minced or pressed

2 teaspoons ground cumin

2 tablespoons chopped cilantro leaves

1 tablespoon chopped oregano leaves

pinch of salt and black pepper (or more, to taste)

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Ingredients for the enchiladas/filling:

1 large red onion, diced

1 garlic clove, minced

1/2 pound portobello mushrooms, cut into 1/2-inch pieces

1(10-ounce) box frozen chopped spinach, thawed and squeezed to remove any excess water

1/2 cup skim milk

1 tablespoon cornstarch

1 1/2 teaspoons ground cumin

1 tablespoon minced chipotle in adobo (optional)

1 lime, juiced

4 low-fat corn or whole wheat tortillas

1/4 cup queso blanco (any spiced white cheese will do, or just substitute shredded mozzarella)

To Make the Sauce:

Combine all of the sauce ingredients in a saucepan. Bring to a simmer and cook until all of the vegetables are tender (about 15 minutes, at a simmer). If desired, you can puree with an immersion blender for a smoother consistency. Season the sauce (to taste) with salt and pepper, and if it appears a little too thick, thin it out with a little water, if necessary. While the sauce is simmering, you can make the filling.

To Make the Filling:

Heat a large nonstick saute pan or skillet over medium heat. Add the onions and garlic and cook until the onions are translucent (about 4 minutes). Add the mushrooms and cook until they have released most of their liquid (another 6 minutes or so – add a few tablespoons of water if the mushrooms start to get too dry). Add the spinach and cook until it is heated through. Combine the milk and the cornstarch in a small bowl until the cornstarch is completely dissolved. Add this mixture to the skillet and bring everything up to a simmer (once the mixture comes to a simmer, the cornstarch will thicken the liquid). Cook for 1 minute, then add the cumin, chipotle, and lime juice and mix well. Remove from the heat and season, to taste, with salt and pepper.

Preheat the oven to 375 degrees and lightly mist a baking dish with cooking spray. Wrap the tortillas in a well dampened kitchen or paper towel and microwave for 15 seconds to heat. Ladle 1/2 of the sauce into the bottom of a baking dish. Place a few tablespoons of the filling on each tortilla and roll into a cylinder; place each “roll” seam side down on top of the sauce in the dish. Repeat with the remaining tortillas and remaining filling, then top with the remaining sauce and sprinkle the cheese over the entire dish. Bake, uncovered, until heated through and bubbly, about 25 to 30 minutes. If desired, when done cooking, dollop with a little fat free sour cream and garnish with additional herbs to serve.

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Makes 4 enchiladas. Per Enchilada: 193 calories, 2.5 g total fat, less than 1 g saturated fat, 0 g trans fat, 32 g carbohydrates, 7 g fiber, 0 g added sugar, 10 g protein, 201 mg sodium, less than 5 mg cholesterol

Mac and cheese is undoubtedly an American favorite. Not only does it serve as fantastic comfort food, but it is also one of the few foods that parents always seem to be able to get their kids to eat without a fight. This version is unbelievably delicious, much lower in calories than traditional mac and cheese (which is typically made with butter, cream and full fat cheese) and contain four different types of cheeses!! The secret to making this version so creamy without adding loads of butter is sweet, pureed, butternut squash – but don’t worry, the kids won’t even know it’s in there (you can’t taste it in the finished product, it just helps bind and thicken the dish).

This dish acts as a fabulous side dish to an innumerable amount of meals, and it also makes a great main course dish with a few simple variations; add chopped cooked chicken, mix in any number of veggies (broccoli, asparagus, tomato, spinach, chopped pepper and onion), or have it all by itself!

However you decide to serve it, I assure you that the family (especially the kids) won’t be disappointed….. and YOU can be assured that your serving them up something healthy and nutritious!

1 pound whole wheat elbow macaroni (or another small pasta noodle, if you prefer)

2 (10 ounce) packages frozen pureed winter squash

2 cups skim (or 1% lowfat) milk

1 1/3 cups low/reduced fat extra-sharp cheddar cheese, grated (about 4 ounces)

2/3 cup low/reduced fat Monterrey jack cheese, grated (about 2 ounces)

1/2 cup part skim or fat free ricotta cheese

1 teaspoon salt

1 teaspoon powdered (sometimes called “dry”) mustard

1/8 teaspoon cayenne pepper

2 tablespoons unseasoned bread crumbs

3 tablespoons low/reduced fat parmesan cheese, grated

1 teaspoon olive oil

Preheat the oven to 375 degrees and generously coat a 9 x 13 inch baking dish with cooking spray.

Bring a large pot of water to a boil, and once boiling, add the macaroni; cook until tender but firm, (only about 5 to 8 minutes). Drain the pasta and transfer it to a large bowl.

Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up any large squash chunks with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, monteray jack, and ricotta as well as the salt, mustard and cayenne pepper. Pour this mixture over the pasta and stir well to combine. Transfer the macaroni and cheese mixture to the baking dish.

Combine the bread crumbs, parmesan cheese and oil in a small bowl and then sprinkle this mixture over the top of the macaroni and cheese. Bake for 20 minutes, then broil for 3 minutes
so the top is crisp and nicely browned.

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Makes 8 side dish servings. Per Serving: 284 calories, 8 g total fat, less than 2 g saturated fat, 0 g trans fat, 42 g carbohydrates, 3.5 g fiber, 0 g added sugar, 16 g protein, 286 mg sodium, 62 mg cholesterol

Caesar salad has become vastly popular over the past few years, and I am amoung it’s many fans; I am not, however, a fan of it’s nutritional statistics! The dressing that normally adorns this salad packs a huge calorie count – and it doesn’t help that if it is ordered while at a restaurant, they tend to drench the whole thing with the dressing.

This version is much lighter – and the homemade garlic croutons and delectable grilled shrimp make it simply perfect in my opinion. You can substitute grilled chicken for the shrimp, if that is your preference – it will up the calorie count by a mere 23 calories per serving (if you use 1 chicken breast to top each salad).

(And I know that the recipe looks rather long, but it really takes very little time to prepare. There are just a few short steps to get it all together.)

1/4 cup egg substitute (such as egg beaters)

1 garlic clove, minced or pressed

1 1/2 teaspoons anchovy paste

1 teaspoon Dijon mustard

1/4 teaspoon Worcestershire sauce

2 tablespoons lemon juice

3 tablespoons extra virgin olive oil

1/4 cup finely grated parmesan cheese

8 cups romaine lettuce, torn or cut into large chunky pieces

garlic croutons (see recipe below)

grilled shrimp (see recipe below)

salt and pepper, to taste

Whisk the egg substitute, garlic, anchovy paste, mustard, Worcestershire sauce and lemon juice in a small bowl; slowly pour in the olive oil while constantly whisking. Then stir in the parmesan cheese,
and season the dressing with a little salt and pepper. Cover and put in the fridge until you are finished making the shrimp and croutons.

To Make the Croutons:
8 slices whole wheat french (or another “crusty”) bread

1 teaspoon olive oil (or use olive oil spray to make it even lighter)

1 garlic clove

1/8 teaspoon salt

Preheat the oven to 325 degrees. Lightly brush both sides of the bread with the olive oil (or lightly mist it with the olive oil spray). Cut the garlic clove in half and rub the cut half on both sides of the bread; lightly sprinkle with the salt.

Cut the bread into cubes and spread it in one layer on a baking sheet; bake for about 10 minutes (giving the pan a good shake half way through) or until the cubes are crispy and lightly golden brown.

To Make the Shrimp:
1 1/2 pounds large shrimp (about 24 to 32 total) peeled and deveined

1 teaspoon olive oil

1 1/2 teaspoons blackened (or Cajun) seasoning

2 tablespoons lemon juice

Preheat a grill (or countertop grill, or stovetop grill pan) over medium-high heat. Toss the shrimp with the olive oil in a small bowl and coat it very well, then sprinkle it with the seasoning, and place it on the grill. Cook for 2-3 minutes per side. Remove from the grill, transfer to a plate and drizzle with the lemon juice.

To Serve:

In a large bowl, toss the dressing with the lettuce until it is well coated. Add the croutons and lightly toss again. Divide the salad mixture between 4 plates and top each plate with 6 – 8 shrimp.

Makes 4 servings. Per Serving: 322 calories, 11 g total fat, 2 g saturated fat, 0 g trans fat, 13 g carbohydrates, 5 g fiber, 0 g added sugar, 29 g protein, 123 mg sodium, 107 mg cholesterol

This gourmet entree combines the flavors of sweet potato, tangy yogurt, sage and asiago cheese with outstanding results. It is an out of the ordinary combination that makes for a unique culinary experience. If you’ve been wanting to try something new and different – this healthy ravioli recipe is the place to start! The flavors all compliment each other beautifully without being overpowering. And they are much easier to make than you think; Just be sure not to overfill the pastry – a little goes a long way when it comes to this dish. This pasta is so sinfully good, you’ll have to convince them that it’s healthy!

3/4 pound sweet potatoes

2 tablespoons plain nonfat yogurt

1 tablespoon plus 1/4 teaspoon fresh sage, minced (use fresh in this recipe, substituting dried just isn’t the same)

1 teaspoon fresh chives, minced

24 wonton wrappers (available in the refrigerated section of the grocery store)

1 tablespoon nonhydrogenated butter replacement (try Earth Balance or Spectrum) Or you could sub margarine

1 tablespoon plus 2 teaspoons flour

1/2 cup skim milk

1/2 cup reduced sodium, low fat chicken broth

1/2 cup shredded asiago cheese

1/4 teaspoon ground nutmeg

1/4 teaspoon ground pepper

1/8 teaspoon cinnamon

Preheat oven to 350 degrees. Bake the sweet potatoes for 40 to 45 minutes, or until tender. Cool completely.

Once cooled, peel the skins off and mash the pulp in a small bowl. Stir in the yogurt, chives, and 1/4 teaspoon of the sage.

Place the wonton wrappers on a flat surface in a single layer. Spoon 1 rounded teaspoon of the potato mixture in the center of each wonton. Spread the filling out slightly with the back of the spoon, leaving a 1/2 inch border. Using your finger, brush all around the edges lightly with water, and fold each wonton in half diagonally pressing lightly to seal. Place the filled wontons on a baking sheet and cover loosely with plastic wrap.

Bring 1 1/2 quarts water to a boil, add a few ravioli at a time (being sure not to overcrowd the pot, or they will all stick together). Cook until tender, about 8-9 minutes, then remove with a slotted spoon and transfer to a platter.

Melt the butter substitute in a small saucepan over medium heat. Stir in flour and cook for 1 minute, stirring constantly. Gradually and slowly, stir in milk and chicken broth. Cook, stirring frequently, for 4 minutes until sauce thickens slightly. Stir in cheese, nutmeg, pepper, and cinnamon.

Spoon about 3 tablespoons sauce onto serving plates, and place 4 ravioli on each plate over sauce. Sprinkle tops with remaining sage and serve warm.

Makes 6 servings (4 ravioli per person) Per serving: 298 calories, 6 g fat, 2 g saturated fat, 0 g trans fat, 39 g carbs, 4 g fiber, 0 g added sugar, 258 mg sodium, 19 mg cholesterol, 18 g protein, 174 mg calcium.