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.

Sometimes, I get tired of eating the same foods day after day and I want something truly unique to “break out of my rut”. That is how these delicious, slightly spicy, homemade black bean burgers were created. The have a softer, more moist texture than a beef or turkey burger, and the unique flavor is anything but ordinary. If you happen to be in the mood for something different, give these bean burgers a try – they are a great way to take a break from the ordinary, everyday fare.

1 can (about 15 ounces) black beans, rinsed, drained and divided

1/3 cup green onion (tops only)

1/4 cup plain dry bread crumbs

1/4 cup corn (fresh, frozen, or canned)

1/4 cup roasted red peppers (water – not oil- packed), chopped

1 egg white

2 tablespoons chopped fresh basil

1 teaspoon onion powder

1 teaspoon dried oregano

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon black pepper (or more to taste)

6 whole wheat hamburger buns

Salsa (optional)

Avocado slices (optional)

Place half of the beans in the bowl of a food processor and add all of the other remaining ingredients (except the buns, salsa, avocado and reserved beans). Pulse the processor for 30 to 40 seconds until the mixture begins to hold together. Add the remaining beans and pulse just 3 to 4 quick times (until just mixed). For the best flavor, let this mixture sit for 20 minutes at room temperature for the flavors to blend.

Shape the bean mixture into 6 patties (using about 1/4 cup mixture for each). Spray a large skillet or grill pan with cooking spray and place it over medium heat. Add the patties to the skillet and cook (covered) for 4 to 5 minutes. Spray the tops of the patties with just a touch of cooking spray and carefully flip them over. Cook for another 4 to 5 minutes (or until browned).

For firmer patties, preheat the oven to 350 degrees and place the skillet browned patties on a baking sheet; bake for 12 to 15 minutes.

Serve the burgers on the whole wheat buns topped with salsa and avocado slices, or any other toppings that you would like.

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Makes 6 burgers. Per burger (including whole wheat bun, but not including toppings): 148 calories, 1.5 g fat, less than 0.5 g saturated fat, 0 g trans fat, 28 g carbohydrates, 6.5 g fiber, 0 g added sugar, 7 g protein, 214 mg sodium, less than 0.5 g cholesterol

Cioppino is a fish stew derived from the various fish soups of Italian cuisine. Typically it consists of a combination of clams, shrimp, scallops, mussels and white fish with fresh tomatoes in a wine sauce, often served “as is” (as a stew), or over spaghetti or other long pasta (then, usually called “zuppa de pesce”). I did not include scallops in this recipe for purely selfish reasons – I absolutely adore them, but unfortunately, I am horribly allergic!!! Feel free to throw some in if you would like – just add them at the same time that you add the shrimp. This dish makes a very hearty meal and it is definitely well worth the effort to make, although I have to admit, with how expensive seafood can be, I normally reserve it for special occasions. Don’t let the length of the recipe scare you off from trying this meal. Make it for the first time on a weekend “just-in-case”, but you will see that regardless of the numerous steps, it comes together fairly quickly and easily.

1 quart water, (plus an additional 1/4 cup water)

1 cup dry white wine

2 onions, thinly sliced

1 stalk celery, chopped

3 sprigs parsley

1 bay leaf

3/4 pound ocean perch or snapper fillets

1 can (about 14 ounces) whole peeled tomatoes, undrained

1 tablespoon tomato paste

1 clove garlic, minced

1 teaspoon dried oregano

1 teaspoon salt

1/2 teaspoon sugar

1/8 teaspoon black pepper

16 hard-shell clams, scrubbed and soaked

16 mussels, scrubbed and beards removed

1 pound fresh halibut or haddock fillets, skinned and cut into 1-inch pieces

2 large potatoes, peeled and chopped

2 large ripe tomatoes, seeded and chopped

1/2 pound fresh medium shrimp, peeled and deveined

2 tablespoons chopped fresh parsley

Combine 1 quart of water, wine, onions, celery, parsley sprigs and the bay leaf in a large (at least 6 quarts) stockpot or Dutch oven. With the pot covered, bring the mixture to a boil over high heat, then reduce the heat to low. Add the perch and gently simmer uncovered for 20 minutes. Use a slotted spoon or spatula to remove the perch to a plate and set aside.

Strain the stock through a sieve or colander into a large bowl (you can discard the onions, celery, parsley sprigs and bay leaf). Return the strained stock to the stockpot. Press the canned tomatoes (with juice) through the colander/sieve into the stockpot and discard the seeds. Into the stock pot, stir the tomato paste, garlic, oregano, salt, sugar and pepper. Simmer, uncovered, over medium-low heat for 20 minutes. Meanwhile, in a separate stockpot (or a saucepan) combine the clams, mussels and remaining 1/4 cup of water; cover, and cook over medium heat for 5 to 10 minutes or until the clams and mussels open – as they open, use tongs to immediately remove them from the pan or they will be overcooked. Discard any clams and mussels with unopened shells. Rinse clams and mussels under lukewarm; set aside.

Add the halibut, potatoes and fresh tomatoes to the soup mixture in the large stockpot. Bring to a boil over high heat, then (right after it boils) reduce the heat to medium-low. Cover and cook for 12 to 15 minutes (or until potatoes are just fork-tender). Add the shrimp to the stockpot and cook over medium heat for just 1 to 2 minutes (just until shrimp turn opaque and pink).

Using a fork, “flake” the reserved perch that was set aside earlier, and stir the perch, the reserved clams and mussels, and the chopped parsley into the pot until everything is heated through, and then serve immediately.

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Makes 4 servings. Per Serving: 315 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 19 g carbohydrates, 4 g fiber, less than 1 g added sugar, 38 g protein, 424 mg sodium, 110 mg cholesterol

Since the school days are right around the corner, I figured that I would post this recipe for a great after-school snack or quick “weekend grab”. I know that it is a rather simple recipe, but one of the great things about is that (if your kids are old enough) you can substitute the sauteed tomatoes with more simple toppings (like peppers, onions, spinach, etc.) and the kids can make them themselves in the toaster oven when they get home without having to turn on the oven or use the stovetop. They also make a great side dish to serve with dinner, and a light snack on the weekend if you need a little something yummy to hold you over until dinner.

4 whole wheat English muffins, split and lightly toasted

1 large can Italian-style diced tomatoes (no salt added if you can find them), drained

1 1/4 cups low fat shredded Italian cheese blend (or your favorite low fat cheese)

4-5 Roma Tomatoes, sliced about 1/4? thick

1 small pinch of salt

1 teaspoon olive oil

1-2 pinches dried italian herbs

1 splash balsamic vinegar

4 large fresh basil leaves, cut into strips

Preheat the oven to 350 degrees.

Place the English muffin halves on an ungreased baking sheet (I line mine with aluminum foil for easy cleanup). Top each muffin with 1/4 cup of the diced tomatoes and sprinkle with about 2 tablespoons of the shredded cheese. Bake for 5 minutes (or until cheese is melted and lightly browned). While the “pizzas” bake, make the tomato topping.

Heat a skillet over medium heat with the oil and herbs (except the fresh basil). Once hot, add the tomatoes in one layer. Give the pan a shake to move the tomatoes around a little. Add the pinch of salt. Once the tomatoes are just beginning to soften, add a splash of balsamic vinegar and give the pan another few shakes, then remove the tomatoes to a plate to keep warm, and set them aside. (This process should only take a few minutes, the tomatoes are only being slightly cooked).

Take the pizzas out of the oven and top each a few slices of the cooked tomatoes. Garnish with sliced basil leaves and fresh ground black pepper.

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Makes 4 Servings. Per Serving: 165 calories, 3 g fat, 1 g saturated fat, 0 g trans fat, 19 g carbohydrates, 3 g fiber, 0 g added sugar, 8 g protein, 257 mg sodium, 34 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

These buffalo chicken tenders are a fast and fantastic appetizer, lunch, or easy dinner. They also make great party food for a sporting event, movie night, or casual get together. The real shining star of this recipe though, is the incredible blue cheese dressing. It is creamy, delicious and full of flavor – and it can also be used as a sandwich spread or salad dressing, as well as a dipping sauce. With a few tricks and simple substitutions, you can still indulge in those “bar-food” style favorites without having to deal with the greasy, fried, or fatty mess!

1 pound boneless, skinless chicken tenders (or about 3 boneless, skinless chicken breasts, pounded to 1/4 inch thickness and cut into strips)

2 tablespoons cayenne pepper hot sauce, or other hot sauce (you can add more or less depending on how spicy you would like the tenders)

2 teaspoons olive oil

4 large stalks or celery, sliced (to serve with the tenders and dressing)

low fat blue cheese dressing (recipe below)*

*I recommend making the dressing first since the chicken cooks very quickly*

Preheat the broiler (or preheat the oven to 375 degrees if that is your preferred cooking method).

In a large bowl combine the hot sauce and the oil; add the chicken and toss until it is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once (you could also bake it in a 375 degree oven for about 15 minutes).

To make the Blue Cheese Dressing:
2 tablespoons fat free mayonnaise

1/4 cup fat free (or lowfat) buttermilk

1/4 cup plain fat-free yogurt

1 tablespoon white vinegar

1/2 teaspoon sugar

1/3 cup crumbled blue cheese

Salt and fresh ground pepper

Fold a full sheet of a paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place it in the refrigerator for 20 minutes to drain and thicken.

After the 20 minutes, whisk the buttermilk and thickened yogurt into the mayonnaise in a medium sized bowl until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the crumbled blue cheese and season, to taste, with the salt and pepper.

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Makes 4 servings (about 6 tenders and 1/6 dressing per person). Per Serving: 242 calories, 7 g total fat, less than 2 g saturated fat, 0 g trans fat, 9 g carbohydrates, 4 g fiber, less than 2 g sugar, 31 g protein, 218 mg sodium, 88 mg cholesterol.

This is, without a doubt, my new favorite breakfast!! I found this recipe a few weeks ago in a very old, handwritten cookbook that was left to me by grandmother (the most incredible cook I have ever known). After a few alterations to make them lower in calories, I finally came up with the perfect texture and taste – and I haven’t been able to stop eating them since! They are so unbelievably easy, delicious, and versatile. This morning, I had a “savory” version filled with fresh sauteed mushrooms, spinach and asparagus, and topped with a little fat free sour cream and chopped chives. Over the weekend, I took the “sweet route”, and replaced the turmeric called for in the recipe with cinnamon, filled them with carmelized bananas, and topped them with a dollop of fat free whipped cream. They were incredible both ways.

If you have a family member that isn’t partial to eggs, or just want to try something new (and truly delicious), these eggless omelettes are a great recipe – and they are so easy to make that you can whip them up for breakfast, lunch, or dinner – and fill them with whatever you happen to have on hand.

3/4 cup whole wheat pastry flour

2 tablespoons nutritional yeast (not bread or brewer’s yeast)

1 teaspoon baking powder

1/4 teaspoon salt

1/4 teaspoon turmeric

scant 1 cup skim milk

1/2 teaspoon olive or canola oil

Place the flour, nutritional yeast, baking powder, salt and turmeric in a medium bowl and stir until well combined. Pour in the milk and oil and stir until the batter is smooth. Let the batter sit at room temperature for 5-10 minutes, and then stir it again right before pouring.

Spray a medium skillet with nonstick cooking spray and place it over medium-high heat. Once warm, pour in 1/3 cup of the batter and tilt/rotate the skillet to distribute the batter into a 5-6 inch round circle. Cook for 2-3 minutes, then gently turn the omelet over and cook for 2 additional minutes on the other side. Slide the finished omelet onto a plate and repeat this process with the remaining batter until you have a total of 4 omelets. Fill or top with your favorite veggies, fruit, syrup, or cream.

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Makes 2 servings(2 omelettes each). Per serving: 186 calories, 3 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 28 g carbohydrates, 6 g fiber, 0 g added sugar, 9 g protein, 116 mg sodium, 2 mg cholesterol.

Nothing could be faster, easier, or more delicious than kebabs on the grill. After the minimal prep work is done, this dish is on the table in only 6 minutes!! You can change them up however you would like — use different veggies, add chunks of steak or chicken, change the herbs, etc. For an easy family meal, a great party appetizer, or even a quick hearty lunch, these kebabs use the best of what summer has to offer.

2 small yellow squash or zucchini (or 1 of each), chunked

24 whole cherry tomatoes

2 small red onions, chunked

2 green, red or yellow peppers (or a mixture of the three), chunked

24 baby portabella (or small white button) mushrooms, whole

2 large slices crusty bread (optional) to thread in between veggies

2 tablespoons olive oil

8 large sticks rosemary, leaves torn off and stems discarded

3 garlic cloves, minced or pressed

Salt and pepper to taste

12 bamboo or metal skewers (if using bamboo, soak the skewers in water for 10-15 minutes so they do not burn)

Assemble the kebabs by alternating a chunk of squash (zucchini), a chunk of onion, pepper, mushroom, bread (if using), until you have 2 of each veggie on the skewer, then stick a whole cherry tomato on each end to hold everything on.

Brush the vegetables with olive oil, and season each kebab with a sprinkle of minced garlic, rosemary, salt and pepper. Grill until the vegetables are tender (and the bread is toasted), about 6 minutes (making sure to turn them once or twice while they cook.)

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Makes 4 servings (3 skewers each). Per Serving: 124 calories, 4 g total fat, less than 1 g saturated fat, 0 g trans fat, 12 g carbohydrates, 4 g protein, 3 g fiber, 0 g added sugar, 45 mg sodium, 28 mg cholesterol.

This recipe is slightly higher in calories and fat than what you would expect in a “light” recipe – but it is mostly due to the use of the avocado (which means the little extra calories and fats are the “good” kind.) Even when you are attempting to “slim down”, you need to remember to eat a healthy, balanced diet – and that includes healthy fats. Our bodies need fat to carry out a variety of important functions. Trimming all fat from your diet is extremely detrimental to your health (especially in the case of the fats found in avocado, fish, olives, olive oil, and nuts.)

This delicious and refreshing summer taco recipe is well worth indulging in – and the nutritional benefits that it offers far outweigh the minimal calorie increase.

1 1/2 pounds top sirloin steaks

1 tablespoon chili powder

2 garlic cloves, minced or pressed

1/8 teaspoon cayenne pepper

1/4 teaspoon salt

12 small (about 6 inches diameter) whole wheat or corn tortillas

1 to 1 1/2 cups shredded lettuce

1/2 cup chopped cilantro leaves

1 lime, cut into wedges (for serving)

Avocado Lime Salsa (see recipe below)

fat free sour cream (optional)

To Make the Salsa:
1 small cucumber peeled, seeded and grated or finely minced

2 large avocados, cut into chunks

4 plum tomatoes, diced

1 small red onion, finely diced

juice from 2 whole large limes

1/8 teaspoon salt

2 jalapeno chiles, chopped

Place the avocado in a medium sized bowl and mash well with a fork. Add the tomato, cucumber, onion, lime juice and salt and mix well; add the jalapeno chiles and stir gently.

To Make the Tacos:

In a small bowl stir together chili powder, garlic, salt and cayenne pepper. Rub this mixture on both sides of the steaks, then grill or broil steaks for 5 to 6 minutes on each side (for medium rare, longer if you like it more well done). Remove the steaks from the grill and let them sit for 10 to 15 minutes before carving them into thin slices (about 1 inch thick strips).

Warm the tortillas by placing them between 2 slightly dampened paper towels and microwaving them for 45 seconds.

Evenly distribute the steak strips between the tortillas. Top each with the shredded lettuce and the cilantro leaves, and then a generous topping of the avocado salsa. Serve with the lime wedges on the side.

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Makes 4 Servings (3 tacos each). Per Serving (including salsa): 377 calories, 13 g total fat, 2.5 g saturated fat, 0 g trans fat, 38 g carbohydrates, 9 g fiber, 0 g added sugar, 22 g protein, 132 mg sodium, 103 mg cholesterol