Ingredients

• 1 lb extra lean ground beef
• 1/2 lb ground turkey breast
• 1 tsp fennel seed, crushed
• 1 1/2 tsp dried oregano
• 1 tsp crushed red pepper flakes
• 1 tsp garlic powder
• 1/2 cup skim milk
• 1/4 cup plain, whole – wheat bread crumbs
• 1 large onion, halved, thinly sliced
• 1 large green bell pepper, seeded, thinly sliced
• 1 Tbsp water
• 8 mini multigrain Kaiser rolls
• 1/4 cup BBQ sauce, optional

Preparation

In a large bowl, combine beef, turkey, fennel, oregano, crushed red pepper, garlic powder, milk and bread crumbs.

Mix well.

Shape mixture into 8 patties, 1/2 inch thick.

Lightly coat a large skillet with nonstick cooking spray and heat over medium heat until hot.

Add onion, bell pepper and water; cover and cook for 5 minutes, stirring occasionally, or until vegetables are crisp-tender.

Remove vegetables from skillet and cover to keep warm.

Wipe skillet clean and spray again with cooking spray.

Heat over medium heat until hot.

Add patties and cook for about 2 to 3 minutes on each side, or until there is no pink in the center.

Serve patties topped with vegetables and BBQ sauce, if using, on Kaiser rolls.

Nutrition Information

Serving: 8
Calories: 319
Fat: 7g
Saturated Fat: 2g
Cholesterol: 54mg
Sodium: 389mg
Carbohydrates: 35g
Fiber: 2g
Protein: 28g

This recipe is diabetes-friendly and heart-healthy.

Ingredients

Yield: 12 servings

• 1 lb pasteurized lump crab meat
• 1/4 cup + 2 Tbsp olive oil
• 3 Tbsp fresh lemon juice
• 3 Tbsp capers, drained
• 3 Tbsp diced shallots or red onion
• 1/4 cup chopped fresh parsley
• 1/8 tsp salt
• Black pepper to taste
• 1 whole wheat baguette (about 12 inches long), cut into 24 (1/2-inch) slices

In a large bowl, combine crab meat, 1/4 cup of the olive oil, lemon juice, capers, shallots, parsley, salt and black pepper.

Mix gently. Cover and chill for at least 1 hour.

Crab mixture will keep, refrigerated, for up to 2 days.

When ready to serve:

Heat grill to high.

Brush bread slices with remaining 2 tablespoons olive oil and grill on both sides until toasted lightly.

Arrange bread on a serving platter and top with crab mixture.

Serve hot.

Nutrition Information

Calories: 137
Fat: 8g
Saturated Fat: 1g
Cholesterol: 30mg
Sodium: 271mg
Carbohydrates: 10g
Fiber: 1g
Protein: 9g

1/2 cup whole wheat flour

1 cup all-purpose flour

1 tsp baking powder

1/2 cup dark chocolate chips

1 egg

3/4 cup light brown sugar

2 Tbsp granulated sugar

2 Tbsp water

2 tsp canola oil

2 tsp vanilla extract

1/2 cup trans fat free margarine

1/2 cup creamy peanut butter

Preheat oven to 325°. Lightly coat an 8 x 8 inch baking pan with nonstick cooking spray.

In a small bowl, combine flours, baking powder and chocolate chips. In another bowl, using a hand mixer, combine egg, sugars, water, oil, vanilla, margarine and peanut butter. With a spatula, gradually fold flour mixture into peanut butter mixture.

Spread mixture evenly into baking pan. Bake for 30 minutes, or until the top of the bars looks dry. Cool in pan on a wire rack, then cut into 2-inch squares.

Yield: 16 servings

Nutrition Facts (per serving): Calories: 187; Fat: 9g; Saturated Fat: 3g; Cholesterol: 4mg; Sodium: 110mg; Carbohydrates: 53g; Fiber: 2g; Protein: 3g

2 lbs red potatoes, unpeeled and halved

1/4 cup low sodium chicken stock

2 Tbsp trans fat-free margarine

1/8 tsp salt

1/8 tsp black pepper

In a large saucepan, bring water to a boil over medium-high heat. Add potatoes, cover and steam for about 10 to 12 minutes or until tender. With a slotted spoon, transfer potatoes to a large bowl.

Add chicken stock and margarine. With a handheld mixer on medium speed, mash potatoes until chunky. Add salt and pepper. Stir gently to combine and serve.

Store dried herbs and spices in a cool, dark place, away from heat, moisture, or direct sunlight. Do not keep them above the oven.

How long do dried herbs and spices last? Here’s a guide to herb storage:

Spices, ground: 2 to 3 years
Spices, whole: 3 to 4 years
Herbs 1 to 3 years

If dried herbs and spices have faded in color or lost their aroma, they should be replaced.

Soup

• 1/2 cup sliced shallots
• 2 lb diced carrots
• 1 cup carrot juice
• 1 cup water
• 1 cup orange juice
• 1 sprig thyme
• 1/4 tsp orange zest
• Black pepper to taste

Yogurt Topping

• 1/2 cup no sugar added plain yogurt
• 3 Tbsp coconut powder or 1 tsp coconut extract
• 1 Tbsp chopped fresh mint leaves
• 1 Tbsp honey
• Orange slices and mint leaves for garnish

Make soup: Lightly coat a large saucepan with nonstick cooking spray and heat over medium heat. Add shallots and carrots and sauté for 5 minutes. Reduce heat and cook, covered, for 10 minutes or until softened. Add carrot juice, water, orange juice and thyme. Bring to a boil; reduce heat and simmer, covered, for 20 minutes. In a blender, purée soup mixture until smooth. Add orange zest and pepper and stir to combine.

Make yogurt topping: In a small bowl, combine yogurt, coconut powder, chopped mint and honey and whisk until combined. Garnish each serving with a dollop of yogurt topping, orange slices and mint leaves.

Yield: 6 servings

Nutrition Facts (per serving): Calories: 168; Fat: 5g; Saturated Fat: 4g; Cholesterol: 1mg; Sodium: 145mg; Carbohydrates: 28g; Fiber: 5; Protein: 3g

In a small bowl, add flour, salt and pepper and stir to combine. Dredge shrimp in seasoned flour, shaking off the excess. In a medium saucepan, heat oil over moderate-high heat until hot. With tongs, place shrimp in a single layer in oil and cook for 2 minutes on each side. With tongs, remove shrimp from pan and drain on paper towels. Serve on a bed of lettuce with lemon wedges.

Yield: 4 servings

Nutrition Facts (per serving): Calories: 268; Fat: 13g; Saturated Fat: 2g; Cholesterol: 172mg; Sodium: 243mg; Carbohydrates: 13g; Fiber: 0; Protein: 25g

Ingredients

• 3 lbs beets
• 4 garlic cloves, skins on, crushed
• 5 sprigs fresh thyme
• 1 Tbsp olive oil
• 1/8 tsp salt
• 1/8 tsp freshly ground black pepper

Instructions

Preheat oven to 350°.

In a baking pan, arrange beets in a single layer.

Add crushed garlic around beets.

Top beets with thyme, and drizzle with olive oil.

Add salt and black pepper.

Cover with foil, and bake about 60 to 80 minutes, or until fork tender

Roasting time may vary depending on size of the beets.

Ingredients

Dressing*

• 1 shallot, peeled and minced
• 2 garlic cloves, peeled and minced
• 1/2 cup apple cider vinegar
• 1/2 cup olive oil
• 1/8 tsp salt
• 1/8 tsp black pepper

Salad

• 1 bunch of baby arugula (or lettuce of your choice)
• 2 medium nectarines, sliced into wedges (skins on)
• 1/2 avocado, peeled and sliced thin
• 2 lbs beets, roasted, peeled and diced
• 2 oz reduced-fat feta cheese, diced

Instructions

Make dressing: In a small bowl, mix shallot, garlic, vinegar, olive oil, salt and pepper. Let dressing sit for flavors to combine, at least 2 hours.

Assemble salad: Arrange arugula on a large platter. Place nectarine and avocado wedges around the platter. Top with beets and feta cheese. Drizzle with 1/4 cup dressing.

*Note: This recipe only requires 1/4 cup dressing. Store remaining dressing, chilled, for up to one week.

Nutrition Information (Per Salad Serving with 1 Tbsp Dressing)

Yield: 4 servings salad; approximately 1-1/2 cups dressing
Calories: 358
Fat: 10g
Saturated Fat: 3g
Cholesterol: 4mg
Sodium: 399mg
Carbohydrates: 37g
Fiber: 13g
Protein: 10g

Instructions

It is best to store fresh berries dry. Wash berries right before you are ready to use them.

Wash Berries: Place berries in a large bowl of cold water. Let berries sit for a few minutes in water. With a slotted spoon, remove berries and transfer to paper towels to dry.

Nutrition Information