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 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 dish serves as both a fantastic brunch, and a quick and easy dinner on those nights when you want something fast, hearty, warm and delicious!

I love to make this frittata as a brunch centerpiece and serve it with whole grain toast, assorted mini-muffins, fresh fruit, and turkey sausage or hash patties. For dinner, it goes great with a fresh mixed salad and garlic bread.

This dish is so flavorful and satisfying that it always receives rave reviews! If you are not a fan of zucchini, feel free to substitute any other veggies that you would prefer. I have made it with crumbled turkey bacon, broccoli, peppers, onion, and cheddar cheese with great results – so be sure to play around with recipe for some yummy variations!!

1/2 tablespoon extra virgin olive oil

6 green onions (scallions), including the tops, finely chopped

2 garlic cloves, minced or pressed

1 large zucchini, cut into thin rounds

1 can (about 15-16 ounces) low-sodium chopped tomatoes, drained

1/4 teaspoon each dried basil and dried thyme

1/8 teaspoon black pepper

1 large whole egg

3 additional egg whites

1 cup low fat (skim) shredded mozzarella cheese

Preheat the oven to 350 degrees. In a large, nonstick skillet with an oven-proof handle, heat the olive oil over medium heat for about 1 minute. Once the oil is hot, add the green onions and cook (uncovered) for about 5 minutes until soft. Add the garlic, zucchini, tomatoes, basil, thyme, and black pepper and cook, covered, until the zucchini is just tender (about 3 minutes).

Well, it appears that fall is quickly approaching in my part of the world – over the past few days, the temperatures have been cool, the sun has been bright, and there has been a a nice, cool, fall-like breeze. It’s the perfect time to make homemade soup. Now, don’t get me wrong – the jarred and canned soups found now-a-days have come a long way, but nothing compares to homemade. Soups made from scratch have an incomparable flavor and are much more satisfying (to both your palate and your stomach) than anything reheated from a can. Plus, once you get he basics down, you can make a variety of meals using whatever you happen to have on hand. Throw in a can of rinsed and drained beans, shredded cabbage, different veggies, cooked chicken or beef, or a handful of pasta noodles. Also, you can serve soups as an appetizer, alongside a sandwich, with a nice loaf of crusty bread, as a hearty lunch, or all on it’s own. I never used to appreciate the thought of “soup and sandwich” as a dinner, but ever since I started experimenting and making soups from scratch, it has become one of my favorite fall dishes!

2 tablespoons extra virgin olive oil

1 large onion, chopped

2 carrots, chopped

2 celery stalks, chopped

3 (14.5 ounce) cans low sodium, fat free chicken or vegetable broth

1 cup water

1/2 pound Yukon Gold potatoes , cut into 1 inch chunks*(see note)

1 tablespoon fresh thyme leaves (or 1 teaspoon dried)

1/2 teaspoon salt

1 (14.5 ounce) can diced tomatoes

1 zucchini, cut into small chunks

1 cup broccoli, chopped

grated low fat Parmesan cheese (optional)

1 whole wheat or multi grain baguette, sliced and toasted (optional)

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Heat the olive oil in a large saucepan or stockpot over medium-high heat. Add the onion, celery, and carrots and cook until softened but not browned (about 5 minutes). Add the broth, cup f water, potatoes, thyme, and salt and bring to a boil. Once the pot boils, reduce the heat, cover the pot (leaving lid vented) and simmer for 15 minutes. Add the tomatoes, zucchini, and broccoli; return the pot to a simmer and cook until the vegetables are tender (another 5-10 minutes). Ladle the soup evenly between 4 serving bowls and top with grated parmesan cheese (or another cheese of your liking), if desired. Serve with the toasted baguette.

*NOTE: Not only do the Yukon Gold potatoes have a rich, buttery flavor, but they retain their shape and texture during heating which makes them the ideal potato to use in soups and stews.

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Makes 4 servings. Per serving: 202 calories, 1.5 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 27 g carbohydrates, 7 g fiber, 0 g added sugar, 14 g protein, 310 mg sodium (will vary depending on how much sodium is in your broth and diced tomatoes), 3 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

Babaganoush is a very healthy snack that can be eaten in a variety of ways: you can use it as a dip with whole wheat bread or crackers, spread it on pita, or even add it to other dishes for a new flavor twist. It is similar to hummus, but is made with eggplant instead of chickpeas (garbanzo beans), and it has become one of my new favorite snacks. It is best served chilled, so you should refrigerate it for at least an hour before serving. I have also made a variation of the dish with a little more “kick” to it for when you are in the mood for something spicy. It is a “chili-lime” version that is made simply by substituting the lemon juice with an equal amount of lime juice, and adding 1/2 teaspoon chili powder and 1/4 teaspoon cumin.

1 large eggplant

1 clove garlic, minced or pressed

1/4 teaspoon salt

1/4 cup finely chopped fresh parsley (plus more for garnish, if you’d like)

2 tablespoons tahini

2 tablespoons lemon juice

Preheat the oven to 450 degrees. Prick the eggplant with a fork and place it on an ungreased baking sheet lined with foil; bake the eggplant until it is soft inside (about 20 minutes).

Let the eggplant cool slightly and then slice it in half lengthwise, drain off the liquid, and scoop the pulp into a food processor. Process the eggplant until smooth then transfer to a medium bowl. On a cutting board (or small plate) mash the garlic and 1/4 teaspoon salt together with the flat side of a knife until it forms a paste. Add the garlic/salt mixture to the bowl with the eggplant. Stir in the parsley, tahini, and lemon juice. Garnish with the additional parsley, if using.

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Makes 4 servings. Per Serving: 74 calories, 4 g total fat, 0.5 g saturated fat, 0 g trans fat, 8 g carbohydrates, 5 g fiber, 0 g added sugar, 3 g protein, 142 mg sodium, 0 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.

Here is a great recipe to help you make use of all of those delicious summer vegetables! Roasting this tart in the oven gives the vegetables a great, deep flavor that will have everyone in your family (even the kids) – asking you to make this tart again soon. We all hear it over and over again….. most of us are not eating enough fruits and vegetables. This tart will provide you with 3/4 of your recommended daily veggie requirement — all in one meal! And what better way to enjoy the fresh flavors of summer than to pile them up on top of a savory cornmeal crust. This delicious, cheesy, easy veggie tart will have you enjoying all of that summer goodness in no time!

2/3 cup yellow cornmeal

1/3 cup whole wheat pastry flour

1/4 teaspoon salt

2 tablespoons unsalted butter

2 tablespoons canola oil

3 tablespoons water

2 tablespoons plus 1 teaspoon olive oil

2 shallots, thinly sliced (about 1/3 cup)

1/2 medium eggplant, sliced thin

1 large zucchini, sliced thin

3 large tomatoes, sliced

1/4 teaspoon salt

1/4 teaspoon black pepper

3/4 cup low fat (skim) shredded mozzarella cheese

1/4 cup fresh basil leaves, shredded

1/4 cup grated light parmesan cheese

To make the Crust:

Preheat the oven to 350 degrees.

In the bowl of a food processor, combine the cornmeal, flour, and salt; add the butter and oil and pulse the mixture until it forms tiny little balls. Add the water and continue to pulse until a loose dough forms.

Take the dough out of the food processor and press into the bottom and 1/4 of the way up the sides 9 inch tart pan (if you can find one with a pop out bottom or a removable rim, they make it much easier to unmold when you’re done cooking the tart). If you have pie weights, use them to bake the crust; if not, press aluminum foil along the bottom and sides of the pan (directly on top of the dough) and then pour in some uncooked rice or dried uncooked beans to weigh down the crust. Place the tart pan on a baking sheet for easier handling, and bake it for 10 minutes.

Remove the tart from the oven and carefully remove the foil with the rice (or beans inside); Discard the both foil and the beans or rice. Return the crust to the oven and continue to bake for it, uncovered, for an additional 5-7 minutes. Remove the pan from the oven and let the crust cool.

To make the Topping:

Increase the oven temperature to 400 degrees, and heat 1 teaspoon of the olive oil in a nonstick pan over medium heat. Add the shallots to the pan and saute them until soft (about 5 to 6 minutes).

Spray 2 large baking sheets with cooking spray and arrange the eggplant, zucchini, and tomato slices on them in a single layer; brush the veggies with the remaining olive oil and season them with the salt and pepper.

Place the baking sheets in the oven and roast the vegetables until they soft (but not browned – about 15 minutes). Remove the vegetables from the oven and let them cool slightly.

Lower the oven temperature back down to 350 degrees.

Place the eggplant slices in 2 layers on the bottom of tart and cover them with 1/3 of the mozzarella cheese and a sprinkle of the shredded basil. Then add the zucchini and the shallots, and top with another 1/3 of the mozzarella and a little more basil. Top this layer with the tomatoes, then the rest of the mozzarella cheese, all of the parmesan cheese, and any basil that you may have left.

Bake the tart for 25-30 minutes (or until the cheese is melted and the vegetables have kind of wilted a little). Remove from the oven, and let it cool for 5 minutes before slicing and serving.

Makes 8 servings. Per Serving: 218 calories, 8 g total fat, 2.5 g saturated fat, 0 g trans fat, 18 g carbohydrates, 8 g fiber, 0 g added sugar, 7 g protein, 224 mg sodium, 16 mg cholesterol

Traditional bolognese sauce is made of a combination of beef, pork and/or veal. It makes for a very hearty, heavy – and due to all that meat, rather “fatty” sauce – that has become a classic favorite among pasta lovers. This sauce is just as hearty, and it’s sure to please even the most devout meat lovers – without containing any meat!! By chopping the vegetables finely, and using a variety of “meaty” mushrooms, this sauce delivers all the fantastic flavor and texture of a traditional bolognese, only with a greatly reduced calorie count.

This sauce is a bit time consuming to make, but I assure you, it is well worth the effort. You may want to try making it for the first time over the weekend, when you have a little extra time to spare. Don’t get me wrong – you won’t have to spend the whole day in the kitchen – but you might need some prep time for cutting all those veggies. The good news is, this sauce makes for some great leftovers – so if you make it for dinner over the weekend, you can always heat some up and throw it on a whole wheat roll the next day for a veggie “sloppy joe” for lunch!! Don’t you just love meals that pull double-duty!?!

1-ounce dried porcini mushrooms

1 1/2 cups hot water

2 carrots, peeled and chopped

1 onion, peeled and chopped

1 red bell pepper, seeded and chopped

2 garlic cloves

1/4 cup olive oil

2 teaspoons chopped fresh thyme leaves

1 teaspoon chopped fresh oregano leaves

2 teaspoons salt

1 teaspoon freshly ground black pepper

5 ounces assorted mushrooms (shiitake, cremini, button),chopped

2 tablespoons tomato paste

1/2 cup red wine

1/2 cup mascarpone cheese

1 pound whole wheat pasta, (any kind rigatoni, ziti, penne, linguine, angel hair)

1/4 cup parmesan cheese

Place the dried mushrooms in a small bowl and cover with 1 1/2 cups very hot water. Set aside for at least 5 minutes to let the mushrooms soften.

Place the carrots, onion, bell pepper, and garlic in a food processor. Pulse the vegetables until finely chopped but still chunky. Heat the olive oil in a large skillet over medium-high heat and add the chopped vegetables, thyme, oregano, salt, and pepper and cook until tender(about 6 minutes or so).

Strain the porcini mushrooms ( but save the liquid that you pour off in a small bowl or cup). Add the porcini mushrooms, fresh mushrooms, and tomato paste and continue cooking, stirring frequently, until the mushrooms are softened (about 5 minutes.)

Add the liquid that you saved from the porcini mushrooms and add the red wine. Bring the liquid to a boil, reduce the heat to low, and let the mixture simmer until the liquid is reduced by half (about 10 minutes).

Add the mascarpone cheese and stir until the cheese is just incorporated.

Meanwhile, bring a large pot water to a boil. Add the pasta and cook for about 2 minutes LESS than the directions call for. Drain the pasta, but save about 1/2 cup of the water that you cooked it in and add that to the vegetable mixture. Then stir in the cooked pasta and top with the parmesan cheese to serve.

Makes 4 (large) servings. Per serving (including pasta): 292 calories, 4g total fat, 1.5 g saturated fat, o g trans fat, 28 g carbohydrates, 11 g fiber, 0 g added sugar, 19 g protein, 83 mg sodium, 6 mg cholesterol.