Herb Biscuits

Ingredients

* 1 (12 ounce) package refrigerated buttermilk biscuit dough
* 1/2 cup melted butter
* 1 1/2 teaspoons dried parsley
* 1 1/2 teaspoons dried dill weed
* 1/4 teaspoon dried minced onion

Directions

1. In a medium bowl, blend melted butter with the dried parsley, dill weed, and onion flakes.
2. Cut buttermilk biscuits into quarters. Roll each biscuit quarter in herb butter. Place in 8 inch cake pan, with pieces touching. Pour remaining butter over biscuits.
3. Bake in a 425 degree F (220 degrees C) oven for 12 minutes. Serve warm.

Cheddar Bay Biscuits

Ingredients

* 4 cups baking mix
* 3 ounces Cheddar cheese, shredded
* 1 1/3 cups water
*
* 1/2 cup melted butter
* 1 teaspoon garlic powder
* 1/4 teaspoon salt
* 1/8 teaspoon onion powder
* 1/8 teaspoon dried parsley

Directions

1. Preheat oven to 375 degrees F (190 degrees C). Line a baking sheet with parchment paper.
2. In a mixing bowl, combine the baking mix, cheese, and water. Mix until dough is firm. Using a small scoop, place dough on the prepared pan.
3. Bake at 375 degrees F (190 degrees C) for 10 to 12 minutes, or until golden brown.
4. Combine the melted butter, garlic powder, salt, onion powder and parsley. Brush over baked biscuits immediately upon removing from oven.

Sweet Potato Biscuits

Ingredients

* 1 cup all-purpose flour
* 3 teaspoons baking powder
* 2 teaspoons white sugar
* 1 teaspoon salt
* 2 tablespoons shortening
* 3/4 cup mashed sweet potatoes
* 1/4 cup milk

Directions

1. Preheat the oven to 400 degrees F (200 degrees C).
2. In a medium bowl, stir together the flour, baking powder, sugar and salt. Cut in the shortening until pieces of shortening are pea-sized or smaller. Mix in the sweet potatoes, and enough of the milk to make a soft dough.
3. Turn dough out onto a floured surface, and roll or pat out to 1/2 inch thickness. Cut into circles using a biscuit cutter or a drinking glass. Place biscuits 1 inch apart onto a greased baking sheet.
4. Bake for 12 to 15 minutes in the preheated oven, or until golden brown.

source:  http://allrecipes.com/Features/Articles/Baking/Thanksgiving.aspx

Chicken Corn Chowder

Ingredients

* 1 chicken carcass
* 1 bay leaf
* 2 tablespoons butter
* 1 onion, diced
* 3 shallots, diced
* 2 cubes chicken bouillon, crumbled
* 2 tablespoons dried parsley
* salt and pepper to taste
* 2 potatoes, peeled and diced
* 1 1/2 cups frozen corn kernels
* 2 tablespoons heavy cream

Directions

1. Place chicken carcass (and any leftover skin and meat and other bones) in a large pot and cover with cold water. Add bay leaf, and bring to a boil. Reduce heat, and simmer 60 to 90 minutes. Remove from heat, cool slightly, and strain. Remove chicken meat from carcass, and chop into bite-size pieces.
2. In a large saucepan over medium heat, melt butter. Cook onion and shallots in butter until translucent. Pour in strained broth and chicken meat and stir in bouillon, parsley, salt, pepper, potatoes and corn. Simmer 15 minutes, until potatoes are cooked and corn is tender. Remove from heat and stir in cream.

Slow Cooker Taco Soup

Ingredients

* 1 pound ground beef
* 1 onion, chopped
* 1 (16 ounce) can chili beans, with liquid
* 1 (15 ounce) can kidney beans with liquid
* 1 (15 ounce) can whole kernel corn, with liquid
* 1 (8 ounce) can tomato sauce
* 2 cups water
* 2 (14.5 ounce) cans peeled and diced tomatoes
* 1 (4 ounce) can diced green chile peppers
* 1 (1.25 ounce) package taco seasoning mix

Directions

1. In a medium skillet, cook the ground beef until browned over medium heat. Drain, and set aside.
2. Place the ground beef, onion, chili beans, kidney beans, corn, tomato sauce, water, diced tomatoes, green chile peppers and taco seasoning mix in a slow cooker. Mix to blend, and cook on Low setting for 8 hours.

Butternut Squash Soup

Ingredients

* 6 tablespoons chopped onion
* 4 tablespoons margarine
* 6 cups peeled and cubed butternut squash
* 3 cups water
* 4 cubes chicken bouillon
* 1/2 teaspoon dried marjoram
* 1/4 teaspoon ground black pepper
* 1/8 teaspoon ground cayenne pepper
* 2 (8 ounce) packages cream cheese

Directions

1. In a large saucepan, saute onions in margarine until tender. Add squash, water, bouillon, marjoram, black pepper and cayenne pepper. Bring to boil; cook 20 minutes, or until squash is tender.
2. Puree squash and cream cheese in a blender or food processor in batches until smooth. Return to saucepan, and heat through. Do not allow to boil.

source:  http://allrecipes.com/Features/Articles/DiningIn/FallWinter2010.aspx

Lily, Oh Lily

Part of the lily family, asparagus is grown in sandy soils. To cook, wash well under cool water, then steam briefly with the stalks standing upright, stir-fry, or drizzle with olive oil and flash blast in the oven.

Kept in the Dark

White asparagus is just green asparagus that hasn’t seen the light of day. To keep it from turning green, it’s grown in total darkness under mounds of dirt. Popular in Europe, white asparagus is tender and mild.

Caring for Asparagus

Asparagus tastes best when cooked soon after purchase. Markets should refrigerate their asparagus or store it standing upright in cold water. Wrap stalks in damp paper towels and store in the crisper until ready to prepare.

Recipes

Sauteed Garlic Asparagus

Ingredients

* 3 tablespoons butter or margarine
* 1 bunch fresh asparagus
* 3 cloves garlic, chopped

Directions

1. Melt the butter or margarine in a large skillet over medium-high heat. Add the garlic and asparagus spears; cover and cook for 10 minutes, stirring occasionally, or until asparagus is tender. If you like your asparagus well done, reduce heat and cook an additional 10 minutes.

Fresh Asparagus and Chicken Casserole

Ingredients

* 1 (8 ounce) package egg noodles
* 1 1/3 tablespoons olive oil
* 1 onion, chopped
* 1 cup chopped, cooked chicken meat
* 1 red bell pepper, chopped
* 2 stalks celery, chopped
* 1 cup chicken stock
* 1 1/2 cups sour cream
* 1/2 teaspoon dried oregano
* 1 pound fresh asparagus, trimmed and cut into 2 inch pieces
* 8 tablespoons grated Parmesan cheese, divided

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 1 1/2 quart casserole dish.
2. Cook noodles in a large pot of boiling water for 5 minutes, or until almost tender. Drain, and rinse under cold water.
3. Heat the olive oil in a heavy skillet over medium heat. Cook onion for 4 to 5 minutes, stirring frequently. Add chicken, red bell pepper, celery, and chicken stock. Bring to a boil, and simmer for 5 minutes. Stir in sour cream and oregano.
4. Spread half of the chicken mixture into the prepared dish. Arrange asparagus over chicken, spread cooked noodles evenly over asparagus, and top with the remaining chicken mixture. Sprinkle with Parmesan cheese.
5. Bake 30 minutes in the preheated oven, until lightly brown.

Baked Asparagus with Balsamic Butter Sauce

Ingredients

* 1 bunch fresh asparagus, trimmed
* cooking spray
* salt and pepper to taste
* 2 tablespoons butter
* 1 tablespoon soy sauce
* 1 teaspoon balsamic vinegar

Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. Arrange the asparagus on a baking sheet. Coat with cooking spray, and season with salt and pepper.
3. Bake asparagus 12 minutes in the preheated oven, or until tender.
4. Melt the butter in a saucepan over medium heat. Remove from heat, and stir in soy sauce and balsamic vinegar. Pour over the baked asparagus to serve.

Chicken with Asparagus and Roasted Red Peppers

Ingredients

* 1/2 cup chicken broth
* 1 pound boned and skinned chicken breast halves
* salt and pepper to taste
* 1/2 pound fresh asparagus, trimmed and cut into 2 inch pieces
* 1 (7 ounce) jar roasted red peppers, drained and chopped
* 1 clove garlic, minced
* 1/2 cup chopped roma (plum) tomatoes
* 1 teaspoon balsamic vinegar, or to taste
* 1/2 cup shredded mozzarella cheese

Directions

1. Heat the broth in a large skillet over medium-high heat. Season chicken with salt and pepper, and place in the skillet. Cook 15 minutes, until chicken is almost done.
2. Place asparagus, red peppers and garlic in skillet. Continue cooking 10 minutes, or until chicken juices run clear and asparagus is tender. Place tomatoes in skillet during last 2 minutes of cook time. Sprinkle with vinegar. Top with mozzarella cheese to serve.

source:   http://allrecipes.com/HowTo/Asparagus-Spears/Detail.aspx

Grilled Bison Kebabs over Minted Peas

This superlean red meat is high in iron and has far fewer calories, fat, and cholesterol than beef—but is just as tasty.

Ingredients: Fat-free Greek yogurt, chopped mint, crumbled feta cheese, minced garlic, fresh lemon juice, fresh lemon zest, finely chopped parsley, finely chopped cilantro, ground cumin, ground allspice, ground cinnamon, salt, ground bison, Olive oil cooking spray, chopped red onion, frozen peas, thawed

Calories: 231

Maple-Glazed Salmon with Pickled Cucumber

The combo of sweet and sour brightens up this salmon dish. And it serves up plenty of heart-smart omega-3s.

Ingredients: Seasoned rice vinegar, sugar, English cucumber, sliced red onion, sliced fennel bulb, olive oil, salt, black pepper, Olive oil cooking spray, skinless salmon fillet, pure maple syrup, grainy mustard, minced garlic clove, ground cumin

Calories: 250

Roasted Tomato and Artichoke Flatbread Pizza

Our fiber-rich pie is so trim, you can easily pair it with a glass of wine and still have a meal that’s less than 400 calories. Did we mention it’s delicious, too?

Ingredients: Grape tomatoes, artichoke hearts, extra-virgin olive oil, naan flatbreads or lavash, finely grated fresh Parmesan cheese, arugula, shaved Parmesan cheese, fresh lemon juice, salt, freshly ground black pepper

Calories: 277

Citrusy Shrimp 
with Asparagus

Shrimp, packed with omega-3s, vitamin D, and vitamin B12, is paired with the earthy, nutrient-dense veggie for some serious guilt-free summer grilling. And who needs butter when citrus adds that summery kick?

Ingredients: Water, dried couscous, sea salt, black pepper, fresh lemon juice, raw large shrimp, fresh lime juice, extra-virgin olive oil, minced garlic cloves, Olive oil cooking spray, asparagus spears, honey, chives

Calories: 282

Teriyaki Chicken and Soba Noodles

We love hearty soba noodles. And our Teriyaki Chicken and Soba Noodles recipe serves up 32 grams of slimming protein.

Ingredients: Boneless skinless chicken breasts, low-sodium teriyaki sauce, less-sodium chicken broth, water, grated peeled ginger, minced garlic cloves, shiitake mushrooms, carrots, scallions, uncooked soba noodles, sesame oil, fresh basil, fresh cilantro, radishes

Calories: 348

source:  http://www.health.com/health/gallery/thumbnails/0,,20366523,00.html

These crisp and cool salads have a refreshing combination of ingredients to satisfy your taste buds while giving you the nutrition you need. Dig your fork into one of these 9 low-cal, main dish salads.

Curried Chicken Salad

Turn leftover chicken into a zesty part of the simple salad. Combining curry powder and fat-free yogurt upgrades a boring salad to a spicy, tangy bowl of greens.

Ingredients: Fat-free yogurt, grapes, curry powder, salt, walnuts, lettuce, chicken

Calories: 238 (approximate)

A Skinny Caesar

This dish tastes exactly like your favorite Caesar salad, but it contains only half the fat of traditional versions. How? The dressing uses silken tofu instead of mayo, to make a lighter, leaner topping for your salad.

Ingredients: Olive oil cooking spray, chicken breast, salt, pepper, silken soft tofu, lemons, extra_virgin olive oil, Dijon mustard, red wine vinegar, Worcestershire sauce, garlic, anchovy paste, fresh Parmesan cheese, romaine lettuce, fat-free croutons

Calories: 269

Grilled Chicken and Wheat-Berry Salad

Boost your intake of whole grains by digging into this hearty salad. You’ll get plenty of fiber, plus vitamins A and C.

Ingredients: Winter wheat berries, bay leaf, spinach leaves, green apples, red bell peppers, Dijon mustard, chicken breasts, salt, pepper, cooking spray, green onions, Cucumber Yogurt Dressing

Calories: 332

Grilled Chicken Salad With Avocado and Mango

Fresh and full of flavor, this salad brings together your favorite tastes of summer. Plus the mango chutney adds a spicy-sweet kick to each mouthful. Serve with a crusty baguette for a low-cal summer dinner.

Ingredients: Olive oil, limes, mango chutney, low-sodium soy sauce, fresh ginger, chicken breast, cooking spray, salad greens, mango, avocado

Calories: 185

Chicken-and-Cornbread Salad With Lime

Cornbread isn’t just for Thanksgiving. The tangy salad combines this comfort food with a citrus dressing for a delicious, vitamin C-packed meal.

Ingredients: Cornbread, limes, olive oil, cumin, chicken breasts, tomato, red onion, heart of romaine

Calories: 390

Orange Chicken Salad With Feta

Contrast sweet mandarin oranges with zesty feta for a quick, filling salad. The orange juice dressing adds an extra layer of fruit flavor, and you can enjoy this colorful meal for less than 300 calories.

Ingredients: Chicken breast, cooking spray, lettuce, orange bell pepper, cherry tomatoes, carrots, feta cheese, green onions, orange juice concentrate, white vinegar, olive oil, salt, pepper, mandarin oranges, almonds

Calories: 299

Chicken-Garbanzo Salad

This creamy chicken salad provides fiber by combining chickpeas with chicken and veggies. Though it works great as a salad, it is also delicious spooned into a pita half.

Ingredients: Chicken breast, chickpeas, cucumber, green onions, fresh mint, plain fat-free yogurt, garlic, salt, spinach leaves, feta, lemons

Calories: 258

Blackened Chicken Salad With Tomato Chutney

Tomato chutney adds a spicy kick to the smoky, seasoned chicken in this recipe. The veggies provide vitamin C and fiber, allowing you devour the savory salad guilt-free.

Ingredients: Chicken breasts, blackened steak seasoning, romaine salad greens, cucumber, yellow bell pepper, olive oil vinaigrette, Tomato Chutney

Calories: 247

Chinese Chicken-Cabbage Salad With Peanut Sauce

Don’t be fooled by this salad’s bare-bones appearance. It’s packed with plenty of flavor—and nutrients. Cabbage, unlike iceberg lettuce, is rich in vitamins C and K, and carrots are a good source of vitamin A. Plus the dressing adds just the right amount of nutty flavor.

Ingredients: Rice wine vinegar, olive oil, sesame oil, Thai peanut sauce, napa cabbage, carrots, scallions, rotisserie chicken, pepper, black sesame seeds

Calories: 302

source:   http://www.health.com/health/gallery/thumbnail/0,,20401749,00.html

Vitamin D

In these dark, cold winter months, especially if you live in the northern half of the U.S., you’re probably lacking vitamin D. Research suggests that about half of all men and women lack vitamin D and up to 70% of our children are deficient.

Individuals at highest risk for vitamin D deficiencies include:

• Anyone who lives in a cold climate (north of 42° latitude)
• Children and older adults
• Those with dark skin
• Individuals who are overweight or obese

Increasing vitamin D to at least 400 IU per day is the best way to boost vitamin D in the absence of sunlight, and here’s how to do it.

ID the D
Few foods naturally contain high levels of vitamin D. Those that do include things we typically don’t like, such as cod liver oil and sardines. However, eggs and mushrooms are a good source of vitamin D, as well as milk and other dairy products like cheese and yogurt. Some 100% fruit juices, spreads, and cereals are also fortified with vitamin D.

Some of the ways I add vitamin D to my diet include:

• Slice of Life Vitamin D3 Gummy Vitamins: If you could OD on vitamin D, I would have with these vitamins. These tangy gummy candies are fortified with 1,000 IUs of vitamin D per a two-gummy dose. I generally eat no fewer than six at a time.
• Eggs and Eggland’s Best eggs: Eggs contain vitamin D, but if you purchase Eggland’s Best, they have four times more vitamin D than ordinary eggs. Eating two EB eggs will provide 40% of the recommended daily intake of vitamin D.
• Mushrooms are the only fruit or vegetable that naturally contain vitamin D. Similarly to how our skin can manufacture vitamin D through UV rays from the sun, mushrooms can manufacture vitamin D through exposure to sunlight. You can find mushrooms exposed to ultraviolet light that provide 100% of your DV for vitamin D per serving.
• Wild Alaska Salmon. Wild Alaskan salmon is one of the richest sources of vitamin D you can find with up to 794 IU of vitamin D per 3 ounces cooked or nearly double your total daily intake. And, what’s great is that unlike tuna and other oily fish, wild Alaskan salmon is sustainable and has high quantities of heart-healthy omega-3s that aren’t found in farm-raised varieties.

Here are two great recipes that I’ve made to impress friends.

Alaska Salmon With Horseradish, Walnuts and Herbs

Prep time: 10 mins.; cook time: 15 mins.

Servings: 2

Ingredients:
2 Alaska Salmon fillets (4 to 6 ounces each)
Olive oil
3 tbsp horseradish sauce
1/3 cup finely chopped walnuts
1 tbsp each chopped fresh chives, parsley, and tarragon
1 tbsp softened butter
Salt and pepper, to taste
Preheat oven to 450º

1. Spray a 9-by-13-inch baking pan with cooking spray. Rinse any ice glaze from frozen Alaska Salmon under cold water; pat dry with paper towel. Brush both sides of fish with olive oil and place in the pan. Roast, uncovered, for 5 minutes.

2. Meanwhile, in a small bowl combine horseradish sauce, walnuts, herbs, and butter. Season with salt and pepper. Remove fish from oven and spread mixture evenly over salmon fillets.

3. Return fish to oven and roast an additional 8 to 10 minutes for frozen fillets or 5 to 6 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.

Eggland’s Best Roasted Vegetable & Tomato Soufflé

Servings: 4 as an entrée

Roasted Vegetables:
1 medium zucchini (about 6” long), quartered and sliced into 1/4” thick pieces
4 ounces cremini mushrooms, quartered, about 1 cup
1 medium onion, roughly chopped, about 3/4 cup
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
1 tbsp extra virgin olive oil

Soufflé:
1 cup cherry or grape tomatoes, sliced in half
1/8 teaspoon salt
1/8 teaspoon pepper
8 large Eggland’s Best eggs
1 cup skim milk
1 teaspoon Dijon mustard
1/4 cup minced fresh Italian parsley
2 sliced whole-grain, rustic-style bread, such as ciabatta or round Italian, torn into bite-size pieces
Nonstick cooking spray
3 ounces grated sharp cheese such as Parmigiano Reggiano or Grana Padano

Equipment:
Large baking sheet
Parchment paper
9 x 9 or 8 x 10 baking dish or individual soufflé dishes
Wire whisk
Chef’s knife

1. Preheat oven to 400° (convection, if you have it).

2. Line baking sheet with a sheet of parchment paper.

3. Place zucchini, mushrooms, and onion in large bowl. Add the olive oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Toss well to coat the vegetables evenly.  Place on baking sheet. Roast approximately 15 minutes or until the edges begin to turn golden brown and vegetables are fork tender.

4. Place sliced tomatoes, 1/8 teaspoon salt, and 1/8 teaspoon pepper in the bowl that you tossed the veggies in. Stir to mix well. Set aside.

5. Break eggs and place in large bowl. Add milk, Dijon mustard, and parsley. Whisk until ingredients are well combined.

6. Spray baking dish with nonstick spray. Place the bread in the bottom of the dish. Top with roasted veggies. Top with tomatoes. Gently pour the egg mixture over all. Let sit 10 minutes for bread to absorb egg.

7. Bake in the center of the oven until golden and slightly puffed, approximately 20–25 minutes. Remove from oven. Let stand 5 minutes before cutting.

source:   http://eating.health.com/2010/01/15/nutrient-youre-not-getting/

Pumpkin Cake

Ingredients

* 1 cup vegetable oil
* 3 eggs
* 1 (15 ounce) can pumpkin puree
* 1 teaspoon vanilla extract
* 2 1/2 cups white sugar
* 2 1/2 cups all-purpose flour
* 1 teaspoon baking soda
* 1 teaspoon ground nutmeg
* 1 teaspoon ground allspice
* 1 teaspoon ground cinnamon
* 1 teaspoon ground cloves
* 1/4 teaspoon salt
* 1/4 cup chopped nuts

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Grease one 10 inch bundt or tube pan.
2. Cream oil, beaten eggs, pumpkin and vanilla together.
3. Sift the flour, sugar, baking soda, ground nutmeg, ground allspice, ground cinnamon, ground cloves and salt together. Add the flour mixture to the pumpkin mixture and mix until just combined. If desired, stir in some chopped nuts. Pour batter into the prepared pan.
4. Bake at 350 degrees F (175 degrees C) for 1 hour or until a toothpick inserted in the middle comes out clean. Let cake cool in pan for 5 minutes then turn out onto a plate and sprinkle with confectioners’ sugar.

Witches Brew

Ingredients

* 1 (10 ounce) package frozen raspberries, thawed
* 2 1/2 cups cranberry juice
* 2 envelopes unflavored gelatin
*
* 2 liters ginger ale
* 2 liters sparkling apple cider (non-alcoholic)
* 6 gummi snakes candy

Directions

1. To make the frozen hand: Wash and rinse the outside of a rubber glove. Turn glove inside out and set aside. In a 4 cup measuring cup, combine the thawed raspberries and cranberry juice.
2. Pour 2 cups of the raspberry mixture into a small saucepan. Sprinkle the gelatin over and let stand 2 minutes. Warm over low heat, stirring constantly, just until gelatin dissolves. Mix back into the reserved raspberry mixture in the measuring cup.
3. Pour raspberry mixture into the inverted glove. Gather up the top of the glove and tie securely with kitchen twine. Freeze until solid, or several days if possible.
4. To serve: Carefully cut glove away from frozen hand. Place frozen hand, palm side up, leaning against side of a large punch bowl. Pour in ginger ale and sparkling cider. Garnish with gummy snakes.

Spooky Witches Fingers

Ingredients

* 1 cup butter, softened
* 1 cup confectioners’ sugar
* 1 egg
* 1 teaspoon almond extract
* 1 teaspoon vanilla extract
* 2 2/3 cups all-purpose flour
* 1 teaspoon baking powder
* 1 teaspoon salt
* 3/4 cup whole almonds
* 1 (.75 ounce) tube red decorating gel

Directions

1. Combine the butter, sugar, egg, almond extract, and vanilla extract in a mixing bowl. Beat together with an electric mixer; gradually add the flour, baking powder, and salt, continually beating; refrigerate 20 to 30 minutes.
2. Preheat oven to 325 degrees F (165 degrees C). Lightly grease baking sheets.
3. Remove dough from refrigerator in small amounts. Scoop 1 heaping teaspoon at a time onto a piece of waxed paper. Use the waxed paper to roll the dough into a thin finger-shaped cookie. Press one almond into one end of each cookie to give the appearance of a long fingernail. Squeeze cookie near the tip and again near the center of each to give the impression of knuckles. You can also cut into the dough with a sharp knife at the same points to help give a more finger-like appearance. Arrange the shaped cookies on the baking sheets.
4. Bake in the preheated oven until the cookies are slightly golden in color, 20 to 25 minutes.
5. Remove the almond from the end of each cookie; squeeze a small amount of red decorating gel into the cavity; replace the almond to cause the gel to ooze out around the tip of the cookie.

source:   http://allrecipes.com/Features/Holidays/Halloween/default.aspx

These tart berries may be delicious on their own, but adding them to salads, desserts, and even drinks brings an invigorating taste and loads of antioxidants. Try one of our 10 very berry recipes for a cool summer treat.

Blueberry-Lemon Sorbet

The natural sweetness of blueberries gives a fresh flavor to this low-cal dessert. It’s got the perfect tangy taste plus 2 grams of fiber per serving.

Ingredients: Blueberries, honey, lemons, salt

Calories: 77

Sunrise Smoothie Parfait

One sip of this smoothie will have you thinking you’re in the Caribbean. Mango, pineapple, and acai add plenty of sweet flavor to the blueberries, plus fiber and vitamin C.

Ingredients: Frozen unsweetened blueberries, frozen acai pulp, light agave nectar, mango, ice, limes, wheat germ, pineapple cubes, coconut water, flaked unsweetened coconut

Calories: 288

Chicken-Blueberry Salad

This light summer salad uses the sweetness of blueberries to mellow out the tangy chicken. Though it’s the only fruit in the dish, its flavors blend perfectly with the naturally sweet carrots and bell peppers.

Ingredients: Olive oil, rice wine vinegar, ginger, garlic, salt, pepper, chicken breasts, celery, sweet onion, red bell pepper, carrots, salad greens, blueberries

Calories: 183

Blueberry-Blackberry Shortcakes

Combine savory biscuits and sweet berries for the ultimate summer dessert. With a texture similar to that of a cobbler, this hearty, low-fat dessert will have you licking your lips.

Ingredients: Lemons, baking powder, baking soda, salt, butter, fat-free buttermilk, cooking spray, egg, sugar, wild blueberries, cornstarch, blackberries, reduced-calorie whipped topping, all-purpose flour

Calories: 322

Lemon-Scented Blueberry Cupcakes

Tangy lemon balances out the tart blueberry flavors for a great tasting dessert under 250 calories. Plus edible flowers make an easy, pretty decoration for any outdoor party you may have.

Ingredients: All-purpose flour, granulated sugar, baking powder, salt, baking soda, butter, egg, low-fat buttermilk, reduced-fat milk, lemons, blueberries, low-fat cream cheese, vanilla extract, powdered sugar

Calories: 236

source:   http://www.health.com/health/gallery/0,,20400297_5,00.html

Three food stars get creative with this simple pantry staple.

Warm Black Bean and Orange Salad

Hearty black beans are balanced pleasantly with bright and juicy orange slices in this salad by Claire Robinson, the host of Food Network’s 5 Ingredient Fix and Food Network Challenge.

Ingredients: Extra-virgin olive oil, red onion, salt, pepper, ground cumin, can of black beans, 1 orange

Calories: 174

Triple Chocolate Surprise Brownies

Black beans and chocolate are a quirky combo, but this mouthwatering recipe from Melissa D’Arabian, the host of Food Network’s Ten Dollar Dinners, proves that it’s a sweet one.

Ingredients: Black beans, rinsed and drained; olive oil, thawed and squeezed dry frozen spinach, applesauce, eggs, sugar, unsweetened cocoa, instant espresso powder, chopped bittersweet chocolate, unsalted butter, pure vanilla extract, salt, flour, mini chocolate chips, chopped pecans

Calories: 153

Spiced Black Bean Hummus with Marinated Peaches

Shawn McClain, the award-winning executive chef of Sage at ARIA Resort & Casino in Las Vegas, created this light appetizer that’s perfect for your next picnic.

Ingredients: Can of black beans, rinsed and drained; garlic clove, tahini, olive oil, Sriracha chili sauce, fresh lemon juice, sea salt, ripe avocado, chopped parsley, ripe large peach

Calories: 226

source:   http://www.health.com/health/gallery/0,,20388549_4,00.html

Attention carb-lovers, your favorite pastas just got lighter. We’ve turned lasagna, ravioli, and all the most sinful pasta dishes into delicious, healthy entrees. These recipes will fill you up without weighing you down or making you sluggish.

Ravioli with pork, fennel, and shiitake sauce
Turn convenient packaged raviolis into a Mediterranean masterpiece with this Italian blend of low-sodium broth, vegetables, and lean pork tenderloin. Top it off with a hint of buttery Parmesan cheese, and enjoy with a glass of pinot grigio.

Linguine with shrimp, tomatoes, olives, and capers

Make your own marinara with this quick 30-minute meal. Most pasta dishes load up with carbs, but the shrimp in this dish add plenty of lean, filling protein to the linguine. Plus, it contains 30% of your daily iron needs. Antioxidant-rich tomatoes bring a sweet flavor to the slightly bitter olives. The secret ingredient—clam juice—pulls the garlic and parsley together with its savory flavor.

Fiore with broccoli rabe, chicken, and pecorino cheese

Simple and satisfying, this dish gives ordinary ingredients a kick with crushed red pepper and salty pecorino Romano cheese. The spiral-shaped Fiore looks wonderful on the platter next to cancer-fighting broccoli rabe and protein-packed chicken. And, as a surprising addition, this recipe calls for leeks, which are thought to lower cholesterol.

Pizzichi with spring veggies

Italian for “the pinch,” pizzichi is a whole-grain, artisanal pasta, which adds a boost of fiber. This dish combines salty turkey bacon with tender, folate-rich asparagus and haricot verts, plus a dash of mint. The result is a refreshing, filling dish for 350 calories.

Vegetable lasagna

Certain veggie lasagnas pack up to 18 grams of fat behind a seemingly healthy exterior. But our recipe manages to combine nutrient-rich mushrooms, artichokes, and spinach with low-fat cheeses to create a rich and steaming hot pan of pasta for 10 grams. Instead of heavy cream, we use skim milk, flour, and a dash of nutmeg to make a low-cal béchamel sauce with a sweet, heartwarming taste.

source:  http://www.health.com/health/gallery/0,,20307207_1,00.html