I figured that I need to make a nice seafood dinner before the cold weather gets here and the price of fresh seafood skyrockets in my area!! Crab and pasta is a classic, delicious combination – although it is used served in a heavy and rich cream sauce. I decided to keep the “classic combo”, but lighten it up a little by giving it an Asian-inspired flavor. If you aren’t crazy about the idea of having the lettuce in this dish, by all means serve the crab and pasta hot (instead of room temperature) with the dressing called for, and just add a small salad on the side to make it a complete meal.

8 ounces whole wheat vermicelli (or other thin pasta)

1 tablespoon sesame or peanut oil

1 red (or green) pepper, cored, seeded, and cut into “matchsticks”

2 garlic cloves, minced or pressed

3 green onions (scallions), sliced thin

6 ounces fresh (or, in a pinch, frozen and thawed) crabmeat

1 small head of romaine lettuce or other leafy green, torn into small, bite-sized pieces

2 tablespoons reduced sodium soy sauce

2 tablespoons red wine vinegar

1/8 teaspoon cayenne pepper

1/4 cup shredded low fat mozzarella or parmesan cheese

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Cook the pasta according to the package directions, omitting the salt called for; once the pasta is done cooking, drain it well and transfer it to a large serving bowl (you actually want it room temperature, not overly warm.)

While the pasta is cooking, generously spray a large skillet with nonstick cooking spray and place it over medium-high heat for 1 minute; add the peppers and garlic and stir fry until just limp (about 3-4 minutes). Add the green onions and stir fry for another 30 seconds.

Combine the pepper and onion mixture, the crabmeat, and the torn lettuce in the large serving bowl with the cooked pasta. In a smaller bowl, whisk together the oil, soy sauce, vinegar, and cayenne pepper. Pour the “dressing” over the pasta mixture and gently toss to coat well.

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Makes 4 servings. Per serving: 279 calories, 7 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 36 g carbohydrates, 4 g fiber, o g added sugar, 14 g protein, 299 mg sodium (varies depending on brand of soy sauce used), 34 mg cholesterol.

Thai beef salad, also known as yam neua, is an extremely popular Thai recipe. As of matter of fact, when most people speak of this dish, they say “there are as many yam neua recipes out there as there are Thai cooks”. Well here is one more!! I have incorporated all of the “classic” ingredients in a Thai beef salad – only with less fat and much less oil. Some people choose to add fish sauce to their dressing, but I think that it tastes equally delicious without it.

1 pound lean london broil or flank steak

3 tablespoons lime juice, divided

3 tablespoons low-sodium soy sauce

3 tablespoons canola oil

2 tablespoon brown sugar

1 teaspoon minced garlic

1 1/2 teaspoons minced ginger

1 1/4 teaspoons red curry paste or chili-garlic sauce

1 head lettuce, torn (boston and romaine work well – or substitute baby spinach and arugula)

3 shallots (or 2 small red onions), thinly sliced

1/2 cup cilantro leaves, rinsed and dried

1 cup basil leaves, sliced into ribbons

2 small cucumbers, sliced into half moons

2 medium tomatoes, cut into wedges

Put the meat in a small dish or resealable plastic bag; in a medium bowl combine 1 tablespoon of the lime juice, soy sauce, canola oil, brown sugar, garlic, ginger and red curry paste. Pour half of this marinade mixture over the meat.

Add the remaining 2 tablespoons lime juice, and cover tightly (or seal, if using a bag). Place the meat in the refrigerator for at least 4 hours (or overnight, if you want to do the prep the evening before) and turn it occasionally if you can. Reserve the rest of the marinade mixture in the fridge as well (you will use it as the dressing for the salad).

When ready to cook the meat, spray a grill pan with cooking spray and place it over medium-high heat. Grill the steak until medium-rare (about 5 minutes per side) or longer if you want it more well done. Remove the meat from the grill and let it rest until it comes to room temperature, then slice it thinly (against the grain).

Combine the lettuce, shallot, cilantro, basil, cucumber, tomato, and beef in a large bowl; add the reserved dressing and toss well to coat.

Divide salad among 4 plates.

Makes 4 servings. Per Serving: 334 calories, 11 g total fat, 4 g saturated fat, 0 g trans fat, 12 g carbohydrates, 4 g fiber, 3 g added sugar, 33 g protein , 340 mg sodium, 51 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

It was so hot here again yesterday that John just wanted “something light” for dinner. Luckily for him, I just happen to know some “light” recipes!! This recipe is actually a much healthier version of a popular dish served at a chain restaurant (be sure to check out the note at the end of the recipe for more info). I also would like to say “thank you” to John – not only does he inspire many of my recipes (with his love of muffins and Italian food!) but also because it takes a strong man to stand there, patiently waiting (not saying a word as he watches his dinner get cold) while his girlfriend takes pictures of his food before actually allowing him to eat it! So, John – for your inspiration (and lack of complaining about all of the room temperature food you’ve been served lately), this one’s for you……

4 boneless, skinless chicken breasts (trimmed)

3 egg whites

1/3 cup whole wheat bread crumbs

1/4 cup light parmesan cheese

1 teaspoon olive oil

1 bag (10 ounces) each baby arugula, and baby spinach

3 large, ripe tomatoes (I use plum tomatoes), diced fairly small

2 teaspoons extra virgin olive oil

1 small shallot(or 1/2 of a small red onion), finely chopped

2 cloves garlic, very finely minced (or pressed)

1/8 teaspoon salt

1/4 teaspoon black pepper

2-3 tablespoons fresh basil

1/2 cup shredded low fat asiago cheese

Whole wheat or multi-grain baguette

For the Chicken:

Preheat oven to 375 degrees. Lightly spray a glass baking dish with cooking spray. In a wide, shallow bowl, combine bread crumbs and parmesan cheese. In a separate bowl, beat egg whites. Using a meat tenderizer, or other heavy object, place chicken breasts between two sheets of plastic wrap and pound to 1/4 in thickness. Cut each chicken breast into strips, and dip each strip into egg whites, then coat well with the bread crumb mixture.

Arrange chicken strips in the baking dish and drizzle the tops with the teaspoon of olive oil (you could lightly spray the tops with olive oil cooking spray instead if you wish to omit the oil). Bake for 15 – 20 minutes.

For the Bruschetta Salad:

While the chicken bakes, divide both bags of greens evenly between 4 plates. In a medium sized bowl, combine the diced tomatoes, shallot, garlic, olive oil, salt, pepper and basil and mix well (you can prepare this tomato mixture up to a day in advance and keep it covered in the fridge until ready to use). Divide this mixture evenly between the 4 plates, spooning it directly over the salad greens.

When the chicken is done, divide the strips between the four plates, placing it in the center of each plate. Finish by sprinkling the top of each dish with the shredded asiago cheese. Serve with the whole wheat bread on the side.

(NOTE: I prefer to make my own bruschetta topping at home so that I can control the amount of oil and salt. If you don’t have time for that step, most supermarkets now carry jarred fresh bruschetta, that is actually pretty good).

NOTE: This recipe is loosely based on T.G.I. Friday’s chicken bruschetta . It is one of their most popular menu items, and used to be one of John’s favorites (before I banned him from eating it!!)

They make the nutrition information available on their website and just look at the reduction in calories and fat between their recipe and ours!!!

Our Version (recipe makes 4 servings) Per Serving: 221 calories; 4 g fat 1 g saturated fat, 0 g trans fat, 7 g carbohydrates, o g added sugar, 28 g protein, 158 mg sodium, 46 mg cholesterol

Friday’s version per serving: 651 calories, 18 g total fat, 2.5 g saturated fat, 0 g trans fat, 94 g carbohydrates, 5 g fiber, 23 g sugar, 29 g protein, 766 mg sodium, 65 mg cholesterol

Well even though the temperature has gone down slightly, it’s Thursday and most of us are already looking forward to the weekend. So here is another great no cook meal to get you through until the weekend arrives….

For the Salad:

2 large carrots

1 (10 ounce) bag baby spinach

1 small red onion, thinly sliced

3 tablespoons toasted sesame seeds (heat in a dry skillet over medium heat for 1 to minutes)

1 precooked store bought rotisserie chicken (meat shredded)

1-inch piece of fresh ginger (grated)

2 tablespoons low sodium soy sauce

2 tablespoons rice vinegar

1/4 cup sesame oil

Use a vegetable peeler to shave the carrots into long, thin ribbons. In a large bowl combine carrot ribbons, spinach, onion, sesame seeds, and chicken meat. In a separate bowl, whisk the ginger, vinegar and soy sauce. Slowly add the sesame oil while whisking constantly. Pour the vinaigrette over the salad and toss well to coat.

For the Gazpacho:

3 small fennel bulbs, roughly chopped

4 celery stalks, roughly chopped

1 large bunch scallions, roughly chopped

1 medium onion, roughly chopped

2 garlic cloves, chopped

3 red bell peppers, roughly chopped

2 very large tomatoes, diced [or use 1 (14.5 ounce) can undrained diced tomatoes]

1/4 cup extra virgin olive oil

2 teaspoons salt

1/2 teaspoon black pepper

1 (32 ounce) container tomato or vegetable juice (about 4 cups)

1/3 cup fresh lemon juice

fresh celery leaves and dill, for garnishing (optional)

Place the fennel, celery stalks, scallions, onion, garlic, and bell peppers in the bowl of a food processor (or blender). Pulse until the mixture is finely chopped (but NOT pureed). Pour the mixture into a large bowl and stir in the tomatoes, oil, salt, tomato (or vegetable) juice, and lemon juice. Cover and refrigerate for at least an hour. Sprinkle with celery leaves and dill (if using) just before serving.

Makes 4 servings. Per serving ( includes BOTH salad and soup): 369 calories, 6 g total fat, less than 1 g saturated fat, 0 g trans fat, 24 g carbohydrates, 9 g fiber, 0 g added sugar, 32 g protein, 294 mg sodium, 46 mg cholesterol.

This light and refreshing summer chicken salad is a complete, delicious summer meal. It is a fantastic dish to incorporate those ripe, fresh peaches that are at their peak this time of year. The sweetness of the peaches is a great compliment to the salty flavor of the blue cheese; and the walnuts add a wonderful, flavorful crunch.

2 heads Romaine lettuce, cut into thick chunks (or substitute baby spinach, arugula, or watercress)

1 store bought cooked rotisserie chicken (available at almost all supermarkets), cut or torn into large chunks

2 large peaches, roughly chopped

3/4 cup (about 3 ounces) crumbled blue cheese

1/2 cup (about 2 ounces) roughly chopped walnuts (or almonds)

1/4 cup white wine vinegar

1/4 cup extra virgin olive oil

1 teaspoon salt

1/4 teaspoon pepper

Arrange the lettuce, chicken, peaches, nuts, and cheese either on a large platter or on individual plates. In a small bowl, whisk together the vinegar, olive oil, salt and pepper. Drizzle the vinaigrette over the salad and serve. (yep – it’s that easy!!!)

Makes 4 large servings. Per serving: 218 calories, 9 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 12 g carbohydrates, 5 g fiber, 0 g added sugar, 28 g protein, 207 mg sodium, 23 mg cholesterol

In honor of a lovely comment that I received yesterday from “The Happy Rockette”, today’s no cook meal features tons of fresh veggies and whole grains. I have also included a “no-cook dessert” chock-full of healthy antioxidants!

1 loaf stale whole wheat bread (preferably unsliced)*

6 large tomatoes, cut into small wedges

1 large red onion, thinly sliced

1 seeded cucumber, chopped

1/4 cup olives, pitted and chopped

2 garlic cloves, very finely minced

1/2 cup fresh basil leaves, chopped or torn into pieces

1/4 to 1/2 cup extra-virgin olive oil

1/4 cup red wine vinegar (or a mild balsamic, if you prefer)

1/4 cup fresh lemon juice

1/4 cup fresh parsley, chopped

1/2 teaspoon salt

1/2 cup (about 2 ounces) shaved parmesan cheese

You can always add other veggies, as well. This is the traditional Italian version, but I have also served it with green beans, corn, mushrooms, and peas added.

* If you only have a fresh loaf of bread, you can place it on a baking sheet in the oven at 300 degrees for 3 to 5 minutes to dry it out. Just keep an eye on it – you do not want to cook or burn it.

Tear or cut the bread into large (1 inch or so) chunks. Place the bread in a large bowl along with the tomatoes, onion, garlic, cucumber, olives and basil leaves. In a separate bowl, whisk together olive oil, vinegar, lemon juice, salt and parsley. Drizzle the vinaigrette mixture over the bread mixture and toss well to coat. Let sit at room temperature for about 5 to 10 minutes to allow the flavors to blend. Before serving, top with the shaved parmesan cheese.

Makes 4 Servings. Per serving: 120 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 21 g carbohydrates, 6 g fiber, 0 g added sugar, 6 g protein, 130 mg sodium, 0 g cholesterol.

AND FOR DESSERT – BE SURE TO CHECK OUT THE CHOCOLATE BERRY CRUNCH PARFAIT!!!