Healthy recipes to help you lose weight.

Fall is the perfect time to make Turkey Pumpkin Chili for lunch or dinner. I made this delicious recipe last weekend. Then I froze 5 more servings in glass bowls to have for lunches during the chilly months. I hope you'll try this recipe. Let me know if you do and what you think of it.

Ingredients:

1 large, yellow onion diced small, about 2 cups

1 medium bell pepper diced (I used a yellow organic pepper and washed it well)

¾ tsp. of garlic powder

1 1/3  lbs. of 93 % lean ground turkey

One 15-ounce can of low sodium cannellini beans, drained and rinsed

One 28-ounce can of petite diced tomatoes no salt added with the liquid

One 14-ounce can of pumpkin puree

¼ cup of tomato paste, no salt added

1 cup of low-sodium or no sodium chicken broth

2 TBs of chili powder

1 TB of cocoa powder

1 TB of pumpkin pie spice or 1 ½ tsps. of cinnamon (I used pumpkin pie spice)

2 ½ tsps. of ground cumin

½ tsp. of ground pepper

1 tsp. of kosher salt (see my Sept. blog on why I prefer Kosher salt)

4 cups of baby organic spinach leaves already washed (optional)

Directions:

Liberally coat the bottom of a large pot (like the kind you’d use to cook spaghetti) with Pam spray and warm it over medium-high heat. Add the onion and bell pepper and sauté, stirring occasionally for about 7 minutes, or until the onion is soft. Add the garlic powder and stir together until fragrant, about 30 seconds. Add the ground turkey. Use a spatula to break up the turkey as it cooks. Continue cooking about 6-7 minutes until fully cooked. Add the beans, diced tomatoes, tomato paste, pumpkin puree, chicken broth, chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, black pepper, salt, and an optional ½ tsp. of cayenne powder. Stir well. Reduce heat and simmer for 20-30 minutes, stirring occasionally. Right before serving, add the optional spinach and mix throughout. Top with either 0% fat Greek yogurt, low-fat sour cream, salsa, reduced fat cheddar cheese, or avocado slices. Makes six 1 ½ cup servings and freezes well.

Enjoy! Lisa

Grilling season is not over yet, and these delicious black bean burgers can be grilled or baked in an oven. Everyone will love them, vegetarians and carnivores alike!

Ingredients:

1 medium yellow onion, roughly chopped

2, 15 oz. cans of reduced sodium black beans rinsed and drained

2 TBs of chopped garlic (more if you like)

4 TBs of fresh cilantro leaves (dried are fine too)

4 tsps. of fresh parsley (dried is fine too)

1 egg

½ tsp. of red pepper flakes (optional)

1 cup of bread crumbs (I use Progresso plain to reduce the sodium)

Morton’s Lite salt, and pepper

Directions:

In a food processor, or Vitamix, pulse onion and garlic until finely chopped. Add rinsed and drained black beans, cilantro, parsley, egg, and salt and pepper to taste. Mix well until combined. Shape into patties. If the mixture is too soft, add more bread crumbs until it is firm enough to make patties.

You can grill these outside, or bake them at 350 degrees on a baking sheet for about 30-40 minutes. Mist the tops of the patties with olive oil. They can also be cooked and then frozen for a quick dinner later on.

I enjoy them on a 100% whole wheat bun topped with guacamole and a side salad. Enjoy!

Would you love to bring a big, healthy salad to your next barbecue or potluck that's easy to make and people rave about? Here's the recipe for one my favorites that everyone complements me on.

Ingredients:

Large container of organic Spring mix

½ cup of finely chopped red onion

1 large can of mandarin oranges in their own juice, drained

½ cup of walnut pieces

½ cup of golden (yellow) raisins

8-12 oz. of reduced fat Feta cheese (depending on how much cheese you desire)

Dressing – Add reduced calorie Red Raspberry Walnut vinaigrette (enough to cover the salad but not soak it!)  This salad serves 6 to 8 people depending on how much you want each person to enjoy.

Let me know how you like it. _Lisa

Here’s a simple recipe that will turn any white fish into a gourmet meal. I call it Baked Cod Parmesan because I normally use it on cod. I love the flakey thickness of cod, but you can use it on haddock or grouper, too. Adjust the baking time based on the thickness of the fish you’re serving. Naturally, the thinner the fish, the less time you’ll need to bake it.

Ingredients:

1-2 lbs. of cod (depending on how many people you are serving)

2 TBs of fresh squeezed lemon juice

½ cup of shredded Parmesan cheese

¼ cup of unsalted, softened butter

3 TB of Kraft Avocado mayo or another light mayo

1 dash of hot sauce, i.e., Tabasco

Salt and pepper to taste

Directions: 

Preheat your oven to 350 degrees. Place your fish in a baking dish and brush with the lemon juice. Combine the Parmesan cheese, butter, mayo, hot sauce, salt and pepper. Spread this mixture over the fish and bake for 30 minutes. Then broil for about 30 seconds to 1 minute to brown the topping.

Serve with a green salad and watch your family dig in and ask for seconds! Enjoy, Lisa 

These delicious tacos are company-worthy and so easy to make!

Ingredients:

8 oz. of boneless chicken breast pounded to ½ inch thickness (I buy thin chicken breasts)

1/8 tsp. of salt and pepper with a dash more (use Morton’s Lite salt for more potassium and less sodium)

¼ cup of pineapple tidbits not drained, packed in their own juice

¼ cup of finely chopped red onion

2 TBs of fresh chopped cilantro (I skipped this because my husband dislikes it and they tasted fine without cilantro)

¼ cup of barbecue sauce (I use Stubbs because it has less sodium than most)

Four 6-inch corn tortillas

½ cup of shredded lettuce

Directions: 

Bring a large skillet sprayed with Pam to medium heat. Season chicken with salt and pepper and cook for about 4 minutes per side until cooked through.

In a medium bowl combine pineapple with juice, onion, cilantro, and remaining dash of salt and pepper. Mix well.

Warm tortillas in the microwave, about 15 seconds.

Evenly distribute shredded lettuce among the centers of the 4 tortillas. Evenly top with BBQ chicken and the pineapple mixture.

The serving size is 2 tortillas so you can easily double this recipe to serve 4. Guacamole on the side makes a nice accompaniment to this light summer supper! Enjoy, __Lisa 

I adapted this quick and easy recipe for basic white beans from the Nutrition Action newsletter. My vegetarian daughter loves them!

Ingredients:

2 large carrots, finely chopped (or you can use the equivalent amount of baby carrots)

1 large onion, finely chopped (I actually pureed mine in my Vitamix)

3 TBs of extra-virgin olive oil

2 TBs of tomato paste 1 tsp. of dried oregano

2 cans of no salt added cannellini beans

½ tsp. of Morton’s Lite salt

¼ tsp. of ground pepper

Directions:

In a large skillet over medium heat, sauté the carrots and onions in the oil until lightly browned about 4-5 minutes. Stir in the tomato paste. Cook, stirring often until the paste starts to darken, about 2-3 minutes. Stir in the oregano and cook until fragrant, about 30 seconds. Stir in the beans and their liquid! Cook until heated through, about 1-2 minutes. Season with the salt and pepper.

I usually serve this over brown rice with an accompanying green salad. Farro or quinoa would be equally delectable! Enjoy, __Lisa 

Here is a very easy vinaigrette recipe that friends and family will love. It also lasts for weeks in your fridge Great to put on a salad that you serve with the chicken nacho casserole recipe you’ll find below, or one of my soups! Let me know how you like it, Lisa!

Ingredients

1/4 cup of fresh squeezed lemon juice

½ cup of olive oil

1 tsp. of Morton’s Lite salt

½ tsp. of ground pepper

Directions

Whisk together

Enjoy! Lisa.

These yummy frittatas can be made ahead of time and frozen. Then I just pop them in the microwave for a delicious breakfast, snack, or lunch. My vegetarian daughter brings 4 of them with a Greek yogurt for a school lunch!

Ingredients:

6 eggs

½ cup of skim milk

1 cup of low-fat shredded cheddar cheese

1/8 tsp. of salt and pepper

You can add whatever veggies you like but I add the following veggies chopped quite finely:

¼ cup of chopped red pepper

¼ cup of chopped green pepper

¼ cup of chopped tomato

¼ cup of chopped onion

If you want to add meat you could try chopped turkey pepperoni or ham.

Directions:

Preheat oven to 350 degrees. Beat by hand eggs, milk, and salt and pepper in a medium bowl. Add cheese, veggies, and mix well. Use ¼ cup measuring cup to pour into heavily sprayed muffin cups. (I spray with Pam and if you don’t spray enough, the frittatas will stick.) Bake 20 minutes and cool for 5 minutes on a rack.

Makes 10.

2 frittatas have about 165 calories and 12 grams of protein. Enjoy! Lisa.

Here is the third of four healthy desserts. This week, it's chocolate bliss cookies. Who doesn't love chocolate cookies? Especially ones that are so delicious and easy to make. I hope you and your family enjoy them as much as my family does.

Ingredients:

½ cup of unsweetened cocoa powder

Pinch of salt

½ cup of sugar, divided

3 large egg whites

1/8 tsp. cream of tartar

1 tsp. of vanilla extract

1 TB of confectioner’s sugar

Directions:

Preheat oven to 300 degrees. Line 2 baking sheets with foil.

In a small bowl, sift together cocoa, salt, and ¼ of the sugar.

In a large bowl, beat egg whites and cream of tartar with an electric mixer set at medium-low speed until soft peaks form. Beat in the remaining ¼ cup of sugar, ½ tablespoon at a time, until meringue is gloss and stiff peaks form. Fold in cocoa mixture and vanilla extract.

Drop a rounded teaspoonful of mixture onto a prepared baking sheets, about one inch apart. Bake 25 minutes for soft chewy cookies or 40 minutes for crisp ones. Dust cooled cookies with confectioner’s sugar.

Makes 24 cookies for 25 calories each and 1 gram of protein. Only 13 mg. of sodium per cookie and they are so good! 

There, I told you it was easy, and very little to clean up. Let me know how you like them. ~Lisa

As promised, here is the second of four healthy desserts. This week, it's zucchini brownies. So easy to make. My husband does not like zucchini, but he loves these brownies so much. The thing is, he has no idea they are made with zucchini. Shhh…I’ll keep the secret if you will (LOL). I hope you enjoy them as much as he does.

Ingredients:

1 cup of almond butter

1 ½ cups of grated zucchini

1/3 cup of honey

1 egg

1 tsp. of vanilla extract

1 tsp. of baking soda

1 tsp. of cinnamon

½ tsp. of nutmeg

½ tsp. of allspice

1 cup of dark chocolate chunks (preferably 65% cacao) 

Directions:

Preheat oven to 350 degrees and combine all the ingredients in a large bowl. Spray a 9 X 9 pan with Pam spray. Bake 25-30 minutes or until a toothpick comes out clean. Makes 16 nice sized healthy and delicious brownies.

There, I told you it was easy, and very little to clean up. Let me know how you like them. ~Lisa

For the next few weeks, I'll be posting dessert recipes. YEAH! But wait, they're not just any desserts, they are family favorites that are healthy.

This first week we're starting off with chocolate deliciousness - fudge brownie pudding cake. YUM! I hope you like it!

Ingredients:

¾ cup of all-purpose flour

¾ cup of sugar

1/3 cup + 4 TBs unsweetened cocoa powder

1 tsp. of instant espresso powder or instant coffee powder

2 tsps. of baking powder

¼ tsp. of baking soda

¼ tsp. of salt or Morton’s Lite Salt (has less sodium)

½ cup of 1 % milk

1 TB of unsalted butter, melted

1 ½ tsps. of vanilla extract

1/3 cup of firmly packed light brown sugar

1 2/3 cup of boiling water

Directions:

Place the oven rack in the center of the oven and preheat to 350 degrees. Spray a 9-inch pan with Pam spray.

Stir together the flour, sugar, 1/3 cup of cocoa, the espresso powder, baking powder, baking soda, and salt in a large bowl. Make a well in the center and pour in the milk, butter, and vanilla. Stir together until just blended and spoon evenly into the pan, spreading level.

In a small bowl, stir together the brown sugar and the remaining 4 TBs of cocoa. Sprinkle evenly over the batter. Gently pour the boiling water over the top; DO NOT STIR. Bake until the top of the pudding is set, about 35 minutes. Cool in the pan on a rack for at least 30 minutes. Serve warm, or at room temperature. Feel free to top this delicious dessert with fresh, organic strawberries.

1/9 of the cake is 165 calories, 1 gram of saturated fat, 3 grams of protein, 2 grams of fiber and only 220 mg. of sodium. Enjoy! __Lisa

This is a family favorite. It's quick and easy to make. I hope you like it.

Ingredients:

1 lb. of cooked, shredded, skinless chicken breast

1 TB of reduced sodium taco seasoning

1 15 oz. can of fat-free refried beans

1 cup of thawed, frozen corn

1 cup of salsa

½ cup of shredded, reduced-fat Mexican cheese

1/3 cup of low-fat sour cream

2 TBs of chopped fresh cilantro

Directions:

Preheat your oven to 375 degrees. Spray an 8 X 8 glass baking dish with Pam spray.

Place the chicken in the pan and sprinkle with 2 tsps. of taco seasoning and ½ cup of salsa.

In a medium bowl, mix the beans, corn, and 1 tsp. of taco seasoning. Spread over the chicken and top with salsa and cheese.

Bake until the dish is hot and bubbly about 20 minutes. 

Serve, topped with the light sour cream and the chopped cilantro. Delicious with a green salad and a healthy grain or whole wheat roll. Enjoy! __Lisa

There’s nothing like a hot steamy bowl of chowder for dinner on a New England winter’s eve. Spicy Southwest Chicken Chowder is a family favorite that will warm you up. It’s easy to make and delicious, too. I hope you like it.

Ingredients:

Two 14.5 oz. containers of no sodium added chicken broth (about 3.5 cups)

Two 15 oz. cans of no sodium added black beans

Two 14.75 oz. cans of low-sodium cream style corn

1 cup of chopped organic, red pepper (about 1 pepper)

1 cup of chopped onion (about 1 onion)

1 ¼ - 2 TBs of chopped canned chipotle peppers (I used 1 ¼ TBs and that was plenty of spice)

½ cup of plain soy milk or almond milk

½ tsp. of minced garlic

¼ tsp. of ground cumin

1 ½ lbs. of boneless chicken breast

½ tsp. each of salt and pepper

½ cup of instant potato flakes

¼ cup of low-fat sour cream

¼ cup of chopped cilantro

Directions:

In a crock pot, combine broth, beans, corn, bell pepper, onion, chipotle peppers, soy milk, garlic and cumin. Stir well!

Season chicken with salt and pepper and place in the crock pot. Cover and cook for 3-4 hours on high or 7-8 hours on low. Then shred the chicken with 2 forks.

Stir in the potato flakes, sour cream, and cilantro. Makes about 10 hearty cups.

Enjoy! Let me know what you think. __Lisa!

I just had to post this recipe, simply because I have made these delicious chicken roll-ups numerous times and they are always a hit. If you are gluten-free or have gluten-free company coming, gluten-free breadcrumbs work just as well.

Ingredients:

4 skinless, boneless chicken breasts

4 slices of low-fat Swiss cheese

1 beaten egg

1 cup of low-sodium bread crumbs

3 TB of fresh or jarred parsley

1 clove of garlic

2 TBs of canola or avocado oil or 1 TB of oil and plenty of vegetable spray

14.5 oz. of no sodium added chicken broth

Directions:

Preheat your oven to 375 degrees. Pound the chicken breasts to about half-inch thickness. In a shallow bowl, mix together the breadcrumbs and the parsley. Place a slice of the low-fat Swiss cheese on each breast, roll up tightly. Dip the breast into the egg and then the breadcrumb mixture. (Hold the rolls closed. After dipping, you will see that they begin to stay together.)

In a large skillet, sauté the garlic in the oil. Add the roll-ups and brown quickly, just enough for the chicken to have a crisp outer coating. Remove the roll-ups and place on a paper towel to absorb any extra oil. 

Pour ½ of the chicken broth into a 10 X 13 glass baking dish. Add all 4 roll-ups and bake uncovered for 45 minutes, basting ½ through with the remaining chicken broth.

Serve with farro, quinoa, barley or rice and a green salad. Delicious!

I love seafood, and so does my family, so I always keep a bag of frozen shrimp on hand for a quick stir-fry. I make this dish in a nonstick wok, but a deep, nonstick sauté pan will work, as well.

Ingredients: 

2 tsps. of avocado oil

20 small shrimp (thaw for about 10 minutes in a bowl of ice water)

¼ cup of chopped onion

1 ¾ cup of frozen corn

¾ can of no salt added diced tomatoes (I prefer the petite)

1/8 tsp. of Red’s hot sauce or Tabasco sauce

1 ½ tsp. of Cajun seasoning

1 cup of frozen broccoli

Directions:

Preheat the wok (or deep sauté pan) to medium-high and then add the avocado oil. (Avocado oil can be heated to a higher temperature without spattering, so I use it instead of olive oil.) Add the shrimp and cook until they turn pink, about 4 minutes. Remove the shrimp from the wok and set aside. Place the frozen broccoli in the work and cook for 3 minutes, stirring constantly. Add the corn, onion, hot sauce, and Cajun seasoning. Cook 2 more minutes stirring frequently. Add the diced tomatoes and cook until hot and bubbly about 3 more minutes. Add the shrimp back into the pan and heat 1 more minute, stirring often. Add a squeeze of lemon if you like, and serve immediately over brown rice, faro, or another grain. This dish also goes well with a tossed green salad.

This recipe serves 2, but you can double it to serve 4 or adjust it however you like, adding perhaps red and green peppers. Enjoy! __Lisa

Patti was my college roommate. We've been friends for over 40 years. I was invited to her house in Massachusetts two summers ago, and she served this absolutely delicious chicken dish, which she accompanied  with rice and a green salad. I asked for the recipe and have served it many times since. It's always a crowd pleaser. I hope that you will enjoy it as much as we have!

Ingredients:

4 skinless chicken breasts

1 large onion

1 large red pepper

1 large yellow pepper

1 large green pepper

2 TB of paprika

1/8 tsp. of cayenne

1 TB of cumin

2 tsps. of salt

2 tsps. of pepper

2 TB of extra-virgin olive oil or a tiny bit more

Directions:

Place your oven rack in the upper third of the oven and preheat the oven to 500 degrees. 

Mix the olive oil and seasonings in a big bowl to make a paste like consistency. Cut the veggies and the chicken into big chunks and toss into the paste and mix thoroughly. Marinate for at least 30 minutes. Arrange the chicken and the veggies in a shallow baking dish lined with foil. Bake at 500 degrees for about 30 minutes or until the chicken is cooked and the veggies are crispy. Serve with a green salad and a grain like rice or couscous. This recipe serves 4 and if you want to add additional veggies feel free just double the seasonings. Enjoy!

Ingredients:

½ package of whole wheat penne or Ronzoni Garden Delight Penne (16 oz. package)

½ cup of freshly squeezed lemon juice

½ cup of no sodium added chicken broth

3 tsps. of minced garlic

2 tsps. of grated lemon rind

1 ¼ lb. of grilled chicken breast

Cook pasta according to the directions on the box. Cut the skinless chicken breast in small to medium pieces. Brown the chicken in a large non-stick skillet sprayed generously with Pam. (In the summer I grill the chicken on the barbecue and then chop it into smaller pieces after it is grilled.) To the skillet add the lemon juice, chicken broth, minced garlic and grated lemon rind. * Simmer until the chicken is tender. Toss with hot cooked penne and if you like, a little chopped parsley. Serve with a green salad. Delicious!

Serves 4

*To grate a lemon, take a box grater and rub a washed lemon over the smallest holes and grate away until the white pith is exposed. It can be beneficial to cover the grater in saran wrap and then the grated lemon will come easily off the wrap and into a small bowl. 

Here's a very quick and easy weeknight dinner, when you are short on time.

Ingredients:

3 cans of no sodium added rinsed and drained black beans

1 tsp. of ground cumin

1 ½ cups of peach salsa  (I have used pineapple salsa when I could not find peach but I prefer Newman’s Own Peach Salsa.)

36 oz. of low sodium vegetable or chicken broth

In a large bowl, mix the black beans, the cumin, the peach salsa, and the vegetable or chicken broth. Pour ½ of this mixture into your blender or food processor and blend until smooth and uniform. Pour into a large pot. Blend the other ½ and pour into the pot. Cook for 8-10 minutes over medium high heat. Makes 5 - 1-½ cup servings. Top with low-fat sour cream, cilantro, or lime wedges and serve with a green salad.

Enjoy this quick and yummy soup.  __Lisa!

I call this recipe Chicken Sunday Supper because you can cook it in your Crock-Pot all day and the sweet aromas will fill you house and make your mouth water. But this is a delicious dish that can be made any day of the week.

Ingredients:

4 skinless, boneless chicken breasts

2 tsps. of dried basil

1 cup of diced yellow pepper

1 15.5 oz can of petite diced tomatoes with garlic, oregano, and basil (not drained)

1 15.5 oz can of low sodium cannellini beans rinsed and drained

Salt and pepper to taste

Cut off and discard any fat from the chicken breasts and place the breasts in your slow cooker. Sprinkle with basil, salt, and pepper. Pour the can of petite diced tomatoes over the chicken and add the diced pepper and cannellini beans. Cook on high for 6 hours. Serve with brown rice, farro, or quinoa, and a green salad. Healthy and delicious. Let me know how you like it. Enjoy__Lisa!