Choose a Recipe Low Fat White Chili Hearty Vegetable Soup Chicken Tortilla Soup Hummus Grilled Fruit Lime Spiked Asparagus Moroccan Stew Winter Hash Tuna & Salad Pocket Chicken & Veggie Bowl Open-Faced Salmon Sandwich

Low Fat White Chili

Yield: 6 servings

Here's what you need:

- 1 tbsp vegetable oil
- 2 medium onions chopped (1 cup)
- 2 cloves garlic, finely chopped
- 3 cups low sodium chicken broth
- 2 tbsp chopped fresh cilantro or ½ tsp ground coriander
- 2 tbsp lime juice
- 1 tsp ground cumin
- ½ tsp dried oregano leaves
- ¼ tsp red pepper sauce
- ½ tsp salt
- 1 can white shoe-peg or whole kernel corn, drained or use frozen
- 1 (15-16 ounce) can Great Northern beans drained
- 1 (15-16 ounce) can Butter beans, drained
- 1 cup chopped cooked chicken breast

Heat oil in 4 quart pot over medium heat. Cook onions and garlic in oil, stirring occasionally, until onions are tender

Stir in remaining ingredients except chicken. Heat to boiling, reduce heat. Simmer uncovered 20 minutes

Stir in chicken, simmer until hot

Serve with chopped green onions, diced tomatoes, chopped fresh cilantro, sliced avocado.

Nutritional Analysis (per 1-1/3 cup serving): 320 calories, 31 grams protein, 46 grams carbohydrates, 6 grams fat, 310 milligrams sodium.

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Hearty Vegetable Soup

Yields: 28 cups

Here's what you need:

- 1 lb carrots
- 1-1/2 lbs onions (3 medium)
- 4 lg stalks celery
- 2 lg cloves garlic
- 1 lb green cabbage (1/2 small head)
- ¾ lb green beans
- 1-1/4 lbs zucchini (3 medium)
- 1 cans whole tomatoes in juice
- 1 can low sodium chicken broth (6 cups)
- 6 cups water
- Salt and pepper
- 1 bag (8-9 oz) baby spinach leaves

Slice carrots into ½ inch rounds. Coarsely chop onions. Slice celery. Coat 12 quart stockpot or (2 large saucepans) with nonstick cooking spray. Add carrots, onions and celery to pot, over medium high heat. Using garlic press, crush garlic into pot; cook 8 minutes or until vegetables begin to soften stirring occasionally.

Meanwhile, thinly slice cabbage (you should have 6 cups). Trim green beans and cut each into thirds. Cut each zucchini lengthwise in half then slice crosswise into half moons. Set vegetables aside separately. When carrots are tender crisp, add tomatoes with their liquid to saucepot breaking up tomatoes with side of spoon. Add cabbage, green beans, chicken broth, water, 1 tsp sale and ¼ tsp ground black pepper, heat to boiling over high heat, stirring occasionally.

Reduce heat to low, cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low, cover and simmer 10 minutes or until all vegetables are tender.

Cool and freeze in portions to your liking.

Nutritional Analysis per cup: 45 calories, 2 grams protein, 9 gram carbohydrates, 1 grams total fat

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Trader Joe's Chicken Tortilla Soup
(sans tortilla)

Here's a quick, easy, and HEALTHY soup recipe to warm you up during those cold, rainy days. Only five ingredients and super easy to make (I know it's easy because my husband made it ;)

Here's what you need:

- 1 - 32 oz. Chicken Broth
- 2 - 12 oz. jar of Trader Joe's 3 Pepper Salsa
- 24 oz. of Chicken or Trader Joe's Just Grilled Chicken Strips
- 1 - 12 oz. can of Black Beans
- 2 - Cups of Trader Joes frozen Roasted Corn

Mix in large pot over medium-low heat until desired temperature is reached.
Feel free to add cumin, chipotle, or chili powder to taste.
Serve with cilantro as a garnish.

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Hummus

This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings

Here's what you need:

- 1 (15 oz) can garbanzo beans
- 1 Tablespoons tahini
- 1 Tablespoon olive oil
- 1 Tablespoon lemon juice
- 1 Tablespoon water
- 2 garlic cloves, mashed
- 1/4 teaspoon salt
- 4 sun-dried tomatoes
- 1/4 cup basil leaves

Throw all the ingredients into a food processor and combine until smooth.

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fiber, and 2g protein.

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Grilled Fruit

Fruit is nature's candy - it's sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Yield: 2 servings

Here's what you need:

- 1 mango (or apple, pear, melon, pineapple)
- 1 banana (or fig, apricot, papaya, peach, nectarine)
- Dash of cinnamon *optional*
- Grill pan
- Non-stick cooking spray
- Wooden skewers

1. Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.

2. Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.

3. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein.

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Lime-Spiked Asparagus

Here's a real food item for you! If asparagus isn't a mainstay in your diet, then it's time you make it one. Asparagus is packed with folic acid, which is necessary for blood cell formation. Fresh squeezed lime makes this dish refreshing and delicious. This recipe only takes 15 minutes, perfect for weekday dinners.
Yields: 2 servings

Here's what you need...

- 1 teaspoon olive oil
- 3 garlic cloves, minced
- 1 shallot, minced
- 1 bunch fresh asparagus spears, tough ends trimmed
- Juice from 1/2 lime
- Salt and pepper, to taste

In a large skillet heat the oil over medium heat. Mix in garlic and shallot, and cook for a couple of minutes. Add the asparagus spears, cook until tender, about 5 to 7 minutes.Squeeze lime juice over asparagus and season with salt and pepper.

Nutritional Analysis: One serving equals: 80 calories, 2g fat, 8g carbohydrate, 3g fiber, and 3.5g protein.

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Moroccan Stew

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here's what you need:

- 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
- 1 large size yellow onion, finely chopped
- 2 large size red bell peppers, seeded and chopped
- 2 or 3 garlic cloves, minced
- 1 teaspoon agave nectar or pure maple syrup
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground cumin
- 1 teaspoon grated or minced fresh ginger
- 1/2 teaspoon saffron
- 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
- 1 can (15oz) diced tomatoes, undrained
- 1 can (15oz) chickpeas drained and rinsed
- Salt and pepper to taste

1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.

2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.

3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

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Healthy Winter Hash

This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love. Yield: 6 servings

Here's what you need...

- 2 medium yellow potatoes, peeled and diced
- 1 medium yellow onion, diced
- 3 large carrots, peeled and diced
- 1 yellow bell pepper, seeded and diced
- 1 red bell pepper, seeded and diced
- 1 green bell pepper, seeded and diced
- 2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)
- 1 Tablespoon olive oil
- 1 Tablespoon fresh thyme leaves
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 can lowfat chili

1. Preheat oven to 375 degrees.

2. In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.

3. Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.

4. Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.

5. Top each serving with a scoop of warmed chili.

Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.

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Tuna and Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor. Yield: 2 servings

Here's what you need...

- 1 medium tomato, diced
- 1 small carrot, peeled and shredded
- 5oz can white albacore tuna, in water
- 1 cup mixed lettuce
- 2 teaspoons red wine vinegar
- Dash of pepper
- 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.

2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

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Quick Chicken and Veggie Bowl

This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make. 
Servings: 6

Here's what you need...

• 2 cups wild rice, cooked
• 1 Tablespoon sesame oil
• 1 sweet potato, halved and thinly sliced
• 1/2 cup red onion, thinly sliced
• 1 cup mushroom, sliced
• 1 Tablespoon ginger root, minced
• 3 cloves garlic, minced
• 2 Tablespoons mirin (rice cooking wine)
• 2 Tablespoons soy sauce
• 1 Tablespoon toasted sesame oil
• 1 teaspoon corn starch
• 1/2 teaspoon crushed red pepper
• 2 cups green beans, chopped
• 4 cups chicken breast, cooked and cubed

1. In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
2. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
3. Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
4. Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.

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Gourmet Open-Faced Salmon Samdwich

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servings

Here's what you need:

• 1 sprouted grain bun
• 2 Tablespoons hummus
• 1/2 cup arugula
• Half of an avocado, peeled, pitted and sliced
• 6 oz smoked salmon
• 2 thin slices of onion
• 4 slices of heirloom tomato
• Salt and pepper to taste

1. Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
2. Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

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