Tortilla Fruit Cups

4   6-inch flour tortillas
1   Tbsp melted margarine
1   tsp sugar or sugar substitute
¼  tsp cinnamon
4   Tbsp reduced sugar marmalade or reduced sugar jam
3   cups assorted cut up fresh fruit (use any combination of peaches or nectarines, plums, cantaloupe, berries, kiwi)
¼  cup chopped nuts (optional)

  1. Wrap tortillas in foil and heat in a 350 degree oven for 5-10 minutes until warm.  Remove tortillas from foil and brush both sides lightly with margarine.  Place each tortilla in a 10 oz custard cup pleating as necessary to fit.  Combine sugar or sugar substitute and cinnamon and sprinkle inside each tortilla.  Bake in a 350 degree oven for 10-12 minutes until crisp.  Remove from cups; cool.

  2. In a small saucepan melt marmalade or jam over medium heat, stirring occasionally; cool to room temperature.  Place fresh fruit in a large mixing bowl.  Add melted marmalade or jam and gently mix.  Spoon fruit into tortilla cups.  Sprinkle with nuts if desired.

     Makes 4 servings.

Nutrition information:

175 Calories, 225 Calories with nuts
25 grams Carbohydrate
3 grams Protein, 3.7 grams Protein with nuts
2 grams Fat, 5 grams Fat with nuts
200 mg Sodium
2 grams Fiber, 2.7 grams Fiber with nuts

Mexican Zucchini with Ground Turkey

2 medium zucchini, sliced and quartered
1 1/2 pounds 93% lean ground turkey
2 garlic cloves, minced
1 medium onion, chopped
1 (14.5 oz can) tomatoes and green chilies or diced tomatoes
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon oregano
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes

1.  Brown ground turkey with minced garlic and onion. Cook over medium heat until meat is browned.

2.  Add tomatoes and spices.  Cover and simmer on low heat for another 10 minutes.

3.  Add the zucchini.  Cover and cook for about 10 more minutes until zucchini is cooked, but still firm.

Makes 5 servings

Nutrition Information (per serving):

236 Calories

8.8 grams Carbohydrate

28.3 grams Protein

9.7 grams Fat

3 grams Saturated Fat

202 mg Sodium

2.5 grams Fiber

Recipe adapted from Low Carb Yum


Spinach Pear Jar Salad  

Salad ingredients:

1 medium pear, cored and sliced

3 cups fresh spinach

1 cup chopped romaine

1/2 cup radishes, sliced

1 cup reduced fat cheddar cheese, shredded

1/4 cup pecans, chopped


Balsamic Vinaigrette Ingredients:

2 1/2 tablespoons balsamic vinegar

2 teaspoons olive oil

1 teaspoon Dijon mustard

1/4 teaspoon garlic powder

1/8 teaspoon black pepper, or to taste

1 tablespoon hot water


1.  Whisk together all vinaigrette ingredients.


2. Take 2 - quart sized Mason jars and layer salad ingredients. Start with one half of the dressing in each jar.  Divide other ingredients in half and start layering in this order; pears, spinach, romaine, radishes, cheese, and pecans. Seal and refrigerate until ready to eat.


3.  To serve, tilt and rotate jar to mix vinaigrette, unscrew cap and place salad in serving dish of choice.


Makes 2 servings


Nutrition Information (per serving):

300 Calories

20 grams Carbohydrate

17 grams Protein

17 grams Total Fat

3.2 grams Saturated Fat

398 mg Sodium

6 grams Fiber


Adapted from the Chef Marshall O'Brien Group


Paprika Chicken and Chickpeas

2 tablespoons olive oil

6 bone-in chicken thighs, skin and fat removed

1 large onion, finely chopped

1 red bell pepper, finely chopped

1/4 cup tomato paste

3 cloves garlic, minced

1 tablespoon paprika

1 15 oz can no-salt-added diced tomatoes

1 15 oz can no-salt-added chickpeas, undrained

freshly ground black pepper, to taste

1.  In a large heavy pot, heat the oil until shimmering hot over medium heat. Saute the chicken until browned, 3-4 minutes per side. Remove to a plate.

2.  Saute the onion and red pepper until they start to brown, 4-5 minutes.

3.  Stir in the tomato paste and cook, stirring often, until it starts to darken, 2-3 minutes.

4.  Stir in the garlic and paprika and cook, stirring constantly, for 1 minute.

5.  Stir in the tomatoes and chickpeas with their liquid. Return the chicken and any juices to the pot. Reduce the heat to low, cover, and gently simmer until the chicken is tender and cooked through, 15-20 minutes.

6.  Season with black pepper.


Serves 6 and freezes well.

Nutrition Information (per 1 cup serving)


263 Calories

22 grams Carbohydrate

19 grams Protein

11 grams Total Fat

2.2 grams Saturated Fat

200 mg Sodium

6 grams Fiber

Recipe adapted from Nutrition Action Newsletter 


Kale-Goat Cheese Frittata

2 cups coarsely torn fresh kale

1 medium onion, halved and thinly sliced

1 medium red pepper, chopped

6 eggs

4 egg whites

1/8 teaspoon ground black pepper

1 ounce goat cheese, crumbled

1.  Preheat broiler. Spray a 10-inch ovenproof nonstick skillet with cooking spray. Over medium heat, cook and stir kale, onion, and red pepper until vegetables are tender.

2.  Meanwhile, in a medium bowl, whisk together eggs, egg whites, and black pepper. Pour over kale mixture in skillet. Cook over medium-low heat. As egg mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so the uncooked portion flows underneath. Continue cooking and lifting edge until egg mixture is almost set but still glossy and moist.

3.  Sprinkle egg mixture with goat cheese. Broil 4 to 5 inches from the heat for 1 to 2 minutes or until eggs are set. Cut into 6 wedges to serve.

Yield: 3 servings

Nutrition Information per serving (2 wedges):


246 Calories

11 grams Carbohydrate

22 grams Protein

12.7 grams Fat

4.9 grams Saturated Fat

265 mg Sodium

2.3 grams Fiber


Recipe adapted from Better Homes and Gardens


Asian Quinoa Salad

1 cup quinoa
2 cups water
1 cup chopped red cabbage
1 cup shelled and cooked edamame
1 red pepper, chopped
1/2 cup shredded carrots
1 cup diced cucumber

For dressing:
2 tablespoons lite soy sauce or tamari sauce
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
2 tablespoons chopped green onion
1/4 cup chopped cilantro
1 tablespoon sesame seeds
1/2 teaspoon grated ginger
1/8 teaspoon red pepper flakes

1.  Rinse quinoa under cold water. Add quinoa and water to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.
2.  Place the quinoa in a large bowl and add the cabbage, edamame, red pepper, carrots, and cucumber.  Set aside.
3.  In a small bowl, whisk together all the dressing ingredients.
4.  Pour the dressing over the quinoa salad and stir to combine.

Serve at room temperature or chilled.

Makes 4 servings

Nutrition Information (per serving):

287 Calories
42 grams Carbohydrate
11.1 grams Protein
8.3 grams Total Fat
0.6 grams Saturated Fat
293 mg Sodium
6.5 grams Fiber 

Recipe adapted from Two Peas and Their Pod