Pumpkin Cookies

Pumpkin Cookies

These moist pumpkin spice cookies have just 51 calories each!

Total Time: 22 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 9 servings, 2 cookies each

Ingredients:
Nonstick cooking spray
1 cup old-fashioned rolled oats
1½ tsp. pumpkin pie spice
¼ tsp. sea salt
1¼ cups pumpkin puree
¼ cup maple syrup
¼ cup raisins (or unsweetened dried cranberries) 
¼ cup chopped raw pecans

Preparation:
1. Preheat oven for 350° F.
2. Lightly coat baking sheet with spray. Set aside.
3. Combine oats, pumpkin pie spice, and salt in a medium bowl; mix well.
4. Add pumpkin, maple syrup, raisins, and pecans; mix well.
5. Drop by rounded Tbsp. onto prepared baking sheet; flatten cookies with a spatula.
6. Bake for 14 to 15 minutes or until firm.

Nutritional Information (per serving):

Calories: 103

Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 67 mg

Carbohydrate: 18 g

Fiber: 3 g

Sugar: 9 g

Protein: 2 g

Curried Butternut Squash Soup

Curried Butternut Squash Soup

This recipe uses vegetables - instead of oil - to create maximum flavor.

Total Time: 36 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 12 servings, 1 cup each

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, grated
10 cups cubed butternut squash (about 3½ lbs.)
1 tsp. sea salt
2 tsp. yellow curry powder
6 cups low-sodium organic vegetable broth
1 cup coconut milk

Preparation:
1. Heat oil in large saucepan over medium heat.
2. Add onion, garlic, and ginger; cook, stirring frequently, for 3 to 5 minutes, or until soft and fragrant.
3. Add squash, salt, and curry powder; cook, stirring frequently, for 3 minutes.
4. Add broth. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 10 to 15 minutes, or until squash is soft.
5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
6. Place blended soup back into saucepan. Add coconut milk; cook, over medium heat, for 2 to 3 minutes, or until heated through.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.

Nutritional Information (per serving):

Calories: 113

Fat: 5 g

Saturated Fat: 4 g

Cholesterol: 0 mg

Sodium: 268 mg

Carbohydrate: 17 g

Fiber: 3 g

Sugar: 4 g

Protein: 2 g

Spinach Salad with Turkey

Spinach Salad with Turkey

This simple spinach and turkey salad has a bold citrus and garlic dressing.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
¼ cup fresh orange juice
2 Tbsp. red wine vinegar
2 tsp. extra-virgin olive oil
2 cloves garlic, finely chopped
10 oz. fresh spinach, stems removed (about 6 cups)
½ medium red onion, finely sliced
1 medium tomato, chopped
1 cup sliced mushrooms
12 oz. cooked turkey breast
Preparation:
1. Combine orange juice, vinegar, oil, and garlic in a small bowl; whisk to blend. Set aside.
2. Combine spinach, onion, tomato, mushrooms, and turkey in a large serving bowl; mix well.
3. Drizzle dressing over salad; toss gently to blend.
4. Divide evenly between 4 serving plates.
Nutritional Information (per serving):

Calories: 137

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 38 mg

Sodium: 420 mg

Carbohydrate: 9 g

Fiber: 2 g

Sugar: 5 g

Protein: 18 g

White Fish with Tomato Salsa

White Fish with Tomato Salsa

This flaky white fish is easy to make and high in protein. Cooking it with fresh tomatoes and herbs gives it tons of flavor.

Total Time: 19 min.
Prep Time: 10 min.
Cooking Time: 9 min.
Yield: 4 servings
Ingredients:
1 medium red tomato, finely chopped
1 medium yellow tomato, finely chopped
5 fresh basil leaves, chopped
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Sea salt and ground black pepper (to taste; optional)
4 (4-oz.) each white fish fillets (like cod, halibut, or tilapia)
Preparation:
1. Preheat grill or broiler on high.
2. Combine tomatoes, basil, oil, and vinegar in a medium bowl; mix well.
3. Season with salt and pepper if desired; mix well. Set aside.
4. Top baking sheet with foil. Top with fish and tomato salsa. Pull up sides of foil and close, leaving a small opening at the top.
5. Grill or broil for 7 to 9 minutes. Open foil carefully (steam will come out). Fish should flake easily when tested with a fork.
Nutritional Information: (per serving)

Calories: 140

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 49 mg

Sodium: 76 mg

Carbs: 3 g

Fiber: 1 g

Sugars: 1 g

Protein: 21 g

Chunky Vegetable Chili Recipe

Chunky Vegetable Chili

Cook up this chili for a serious serving of veggies!

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 6 servings
Ingredients:
2 tsp. olive oil
2 medium sweet potatoes, peeled, cubed
1 medium onion, chopped
1 medium yellow bell pepper, coarsely chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 (28-oz.) can whole tomatoes, undrained
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (15-oz.) can black beans, drained, rinsed
1 (8-oz.) can tomato sauce, no sugar added
1 medium zucchini, cubed
6 Tbsp. nonfat plain yogurt
Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add sweet potatoes, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add chile powder, cumin, tomatoes, chickpeas, beans, and tomato sauce. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes.
4. Add zucchini; cook, stirring occasionally, for 6 to 10 minutes, or until zucchini is tender.
5. Top each serving with 1 Tbsp. yogurt.

Calories: 216

Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 876 mg

Carbs: 39 g

Fiber: 10 g

Sugars: 10 g

Protein: 10 g

Great Chicken Cacciatore Meal

Chicken Cacciatore

This "hunter style" dish is a classic in Italian cooking and after one bite, you'll understand why.

Total Time: 31 min.
Prep Time: 10 min.
Cooking Time: 21 min.
Yield: 4 servings
Ingredients:
1 Tbsp. olive oil
1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces
1 medium onion, thinly sliced
1 medium celery stalk, sliced
1 clove garlic, finely chopped
1 medium red bell pepper, cut into 1-inch pieces
8 oz. sliced mushrooms
1 (14.5 oz.) can whole tomatoes
1½ tsp. dried basil, crushed
Ground black pepper (to taste; optional)
2 medium zucchini, sliced
1 medium eggplant, peeled, cut into 1-inch cubes
6 fresh parsley sprigs, finely chopped (for garnish, optional)
Preparation:
1. Heat oil in large nonstick skillet over medium high heat.
2. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.
3. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.
4. Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.
5. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.
6. Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta.
Nutritional Information (per serving):

Calories: 246

Fat: 7 g

Saturated Fat: 1 g

Cholesterol: 67 mg

Sodium: 538 mg

Carbohydrate: 21 g

Fiber: 8 g

Sugar: 11 g

Protein: 28 g

Triple Berry Pancakes

Triple Berry Pancakes

Light in calories, but heavy on flavor, these are just the thing for weekend mornings.

Total Time: 16 min.
Prep Time: 10 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 pancakes each

Ingredients:
2 Tbsp. fresh or frozen blueberries
2 Tbsp. fresh or frozen raspberries
2 Tbsp. fresh or frozen sliced strawberries
2 large eggs, lightly beaten
2 Tbsp. coconut oil, melted
2 cups low-fat milk
2 tsp. baking soda
½ cup wheat germ
½ tsp. sea salt
1½ cups whole-wheat pastry flour
Nonstick cooking spray

Preparation:
1. Combine blueberries, raspberries, and strawberries in a medium bowl; mix well. Set aside.
2. Combine eggs, oil, and milk in a medium bowl; whisk to blend. Set aside.
3. Combine baking soda, wheat germ, salt, and flour in a medium bowl; mix well.
4. Add flour mixture to egg mixture; mix until just blended.
5. Heat large nonstick skillet lightly coated with spray on medium-high heat.
6. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top.
7. Add about 2 tsp. berries to each pancake. Flip with spatula and cook for 30 seconds.
8. Repeat with remaining batter.
9. Serve pancakes topped evenly with remaining berries.

Nutritional Information (per serving):

Calories: 180

Fat: 7 g

Saturated Fat: 4 g

Cholesterol: 49 mg

Sodium: 508 mg

Carbohydrate: 24 g

Fiber: 4 g

Sugar: 1 g

Protein: 8 g