1500 Calorie Meals

Almond-Crusted Chicken Fingers or Saute of Shrimp with Fragrant Indian Spices

Whole-wheat couscous (1/2 cup, cooked)

LIFEforia's Zucchini with Parmesan

Cucumber Salad

Cinnamon Baked Apples or Pear Mincemeat Strudel

  Ingredients - Almond-Crusted Chicken Fingers

Canola oil cooking spray

1/2 cup sliced almonds

1/4 cup whole-wheat flour

1 1/2 teaspoons paprika

1/2 teaspoon garlic powder

1/2 teaspoon dry mustard

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

1 1/2 teaspoons extra-virgin olive oil

4 large egg whites

1 pound chicken tenders, (see Ingredient Note)

Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Ingredients - Saute of Shrimp with Fragrant Indian Spices

1/2 teaspoon cumin seed

1/4 teaspoon coriander seed

1 tablespoon extra-virgin olive oil

1 1/2 pounds large shrimp, peeled, deveined and patted dry

1/8 teaspoon crushed red pepper

Salt & freshly ground pepper, to taste

2 tablespoons minced shallot

5 large cloves garlic, minced

1 1/2 tablespoons minced peeled ginger

2 teaspoon curry powder

1 28-ounce can plum tomatoes (with juices), chopped

1 red bell pepper, thinly sliced

1 green bell pepper, thinly sliced

1 small zucchini, cut into 2-1/2-inch-by-1/2-inch sticks

1/2 cup chopped fresh cilantro or parsley

1 tablespoon lemon juice

Toast cumin and coriander seeds in a small, dry skillet over medium-high heat, shaking the pan, until fragrant, 30 to 40 seconds . Let cool and crush with the bottom of a heavy pan.

Heat oil in a large heavy skillet over medium-high heat. Add shrimp and crushed red pepper and cook, stirring occasionally, until the shrimp turn bright pink, 2 to 3 minutes. Transfer to a plate with a slotted spoon. Season with salt and pepper and set aside.

Add shallot, garlic, ginger, curry powder and the crushed cumin and coriander seeds to the pan. Cook, stirring, until the shallot is lightly browned, about 1 minute. Stir in tomatoes, peppers and zucchini. Cook the mixture over medium heat, stirring often, until the sauce is slightly thickened, 8 to 10 minutes. Add the reserved shrimp, cilantro (or parsley) and lemon juice to the pan and heat through.

Ingredients - LIFEforia’s Zucchini with Parmesan

2 teaspoons extra-virgin olive oil

2 pounds zucchini, (about 4 medium), sliced 1/4 inch thick

1/8 teaspoon salt

Freshly ground pepper, to taste

1/2 cup finely shredded Parmesan cheese, (1 ounce)

Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.

Ingredients - Cucumber Salad

2 cucumbers, peeled, seeded and cut crosswise into 1/4-inch slices

1 tablespoon rice-wine vinegar, or distilled white vinegar

1/4 teaspoon sugar

Cayenne pepper, to taste

Salt & freshly ground pepper, to taste

Whisk together vinegar, sugar and a pinch of cayenne pepper. Season with salt and pepper. Add cucumbers and toss to coat. Chill until ready to serve.

Ingredients - Cinnamon Baked Apples

4 apples

4 tablespoons brown sugar

1/4 teaspoon ground cinnamon

1 cup white wine

Preheat oven to 350°F.

Create a small well in the center of apples by cutting out the stem and core and leaving the bottom intact. Transfer the apples to an 8-by-8-inch glass baking dish. Fill each well with 1 tablespoon brown sugar. Sprinkle cinnamon over apples. Pour wine around the apples, cover with foil and bake until soft, about 1 hour. Let cool before serving.

Ingredients - Pear Mincemeat Strudel

1 cup prepared mincemeat

2 ripe but firm pears, peeled, cored and diced

1 tablespoon brandy

1 tablespoon fresh lemon juice

2 tablespoons canola oil

1 tablespoon butter, melted

8 sheets phyllo dough, (14x18 inches)

3 tablespoons fine dry breadcrumbs

Confectioners' sugar, for dusting

Preheat oven to 375°F. Lightly oil a baking sheet or spray it with nonstick cooking spray; set aside.

In a large bowl, gently combine mincemeat, pears, brandy and lemon juice. In a small bowl, combine oil and melted butter.

Unroll phyllo onto a clean, dry surface. Cover with a sheet of wax paper and then a damp kitchen towel. Place a dry kitchen towel with a long edge toward you on the work surface. Sprinkle the towel with 1 teaspoon breadcrumbs. Lay 1 sheet of phyllo on the towel. (Keep the stack of phyllo sheets covered to prevent them from drying out while you are working.) Starting at the outside edges and then working toward the center, lightly brush the phyllo sheet with the oil/butter mixture. Sprinkle with 1 teaspoon breadcrumbs. Lay another sheet of phyllo on top; brush with more oil/butter and sprinkle with breadcrumbs. Repeat with the remaining 6 sheets of phyllo, lightly brushing with oil/butter and sprinkling with breadcrumbs between each layer. Be sure to reserve a little of the oil/butter for the top of the strudel once it is rolled.

Mound the filling in a 3-inch-wide strip along the long edge of the phyllo stack, leaving a 2-inch border at the bottom and at the sides. Fold the short edges in and, starting at the long edge nearest you, roll the filling and phyllo into a cylinder, using the towel to help lift as you roll. Roll up firmly but not too tightly, to allow a little room for expansion. Carefully transfer the strudel, seam-side down, to the prepared baking sheet. Brush the top with the remaining oil/butter. With a serrated knife, cut several slits diagonally across the top of the strudel.

Crab Cake Burgers or Tuna Pan Bagna

Skim milk (1 cup)

Oven Sweet Potato Fries

Lemony Carrot Salad

Strawberries (1 cup)

Ingredients - Crab Cake Burgers

1 pound crabmeat

1 egg, lightly beaten

1/2 cup panko breadcrumbs, (see Note)

1/4 cup light mayonnaise

2 tablespoons minced chives

1 tablespoon Dijon mustard

1 tablespoon lemon juice

1 teaspoon celery seed

1 teaspoon onion powder

1/4 teaspoon freshly ground pepper

4 dashes hot sauce, such as

1 tablespoon extra-virgin olive oil

2 teaspoons unsalted butter

Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.

Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.

Ingredients - Tuna Pan Bagna

1 16-inch-long loaf French bread

1/4 cup lemon juice

1 tablespoon extra-virgin olive oil

1 clove garlic, finely chopped

1 6-ounce can chunk light tuna, packed in olive oil, drained, rinsed and squeezed dry, or packed in water, squeezed dry (see Note)

1 large vine-ripened tomato, seeded and chopped (see Note)

1 red bell pepper, chopped

2 scallions, trimmed and chopped

2 tablespoons chopped pitted black olives, preferably Kalamata

1 1/2 tablespoons capers, rinsed

1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried thyme leaves

Salt & freshly ground pepper to taste

Cut bread in half lengthwise. Scoop out crumbs from both halves, leaving 1/2-inch-thick shells.

Process the crumbs in a food processor or blender until finely chopped; set aside.

Whisk together lemon juice, oil and garlic in a large bowl. Stir in the reserved breadcrumbs, tuna, tomatoes, bell peppers, scallions, olives, capers and thyme; mix well. Season with salt and pepper.

Spoon the breadcrumb mixture into the bottom bread shell and replace the top. Cut crosswise to serve.

Ingredients - Oven Sweet Potato Fries

1 large sweet potato, peeled and cut into wedges

2 teaspoons canola oil

1/4 teaspoon salt

Pinch of cayenne pepper

Preheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

Ingredients - Lemony Carrot Salad with Dill

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

1 small clove garlic, minced

1/4 teaspoon salt, or to taste

Freshly ground pepper, to taste

2 cups grated carrots, (4 medium-large)

3 tablespoons chopped fresh dill

2 tablespoons chopped scallions

Spicy Beef with Shrimp & Bok Choy or Pork Chops with Apples & Thyme

Brown Rice & Greens

Napa Cabbage Slaw

Broiled Mango

  Ingredients - Spicy Beef with Shrimp & Bok Choy

1/4 cup Shao Hsing rice wine, (see Ingredient note)

1 1/2 tablespoons oyster-flavored sauce

2 teaspoons cornstarch

4 teaspoons canola oil, divided

3/4 pound sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced

1/4-1/2 teaspoon crushed red pepper

10 raw shrimp, (21-25 per pound), peeled, deveined and chopped

1 pound bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces

Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.

Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.

Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.

Ingredients - Pork Chops with Apples & Thyme

3/4 cup reduced-sodium chicken broth, divided

2 teaspoons cornstarch

2 teaspoons canola oil

4 4-ounce boneless pork chops, 1/2 inch thick, trimmed of fat

1 small onion, sliced

1 tart apple, such as Granny Smith, peeled and sliced

1/4 cup apple cider, or apple juice

2 teaspoons Dijon mustard

1/4 teaspoon dried thyme

Mix 2 tablespoons broth and cornstarch in a small bowl.

Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.

Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.

Ingredients - Napa Cabbage Slaw

8 ounces napa cabbage

8 ounces carrots, peeled

8 ounces jícama, peeled

1/4 cup low-fat creamy salad dressing

1 tablespoon Dijon mustard

Salt & freshly ground pepper, to taste

Shred cabbage, carrots and jícama using the large-hole side of a box grater. Mix with salad dressing and mustard. Season with salt and pepper.

Ingredients - Broiled Mango

1 mango, peeled and sliced

Lime wedges

Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.

Curried Chicken with Mango Salad or Jumpin' Wellnes Gumbo

Quick-cooking barley (1/2 cup)

The Wellthy Diet House Salad

Sorbet Shake

  Ingredients - Curried Chicken with Mango Salad

1/2 cup low-fat plain yogurt

2 tablespoons mango chutney

2 teaspoons garam masala (see Note) or curry powder, mild or hot

4 bone-in chicken thighs, (1 3/4-2 pounds), skin removed, trimmed of fat

1/2 teaspoon kosher salt, divided

1 mango, diced

1/4 cup finely diced red onion

2 tablespoons finely chopped fresh mint

2 tablespoons red-wine vinegar

2 teaspoons brown sugar

Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.

Whisk yogurt, chutney and garam masala (or curry powder) in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan; sprinkle with 1/4 teaspoon salt.

Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more.

Meanwhile, combine mango, onion, mint, vinegar, brown sugar and the remaining 1/4 teaspoon salt in a medium bowl. Serve the chicken with the mango salad.

Ingredients - Jumpin' Wellness Gumbo

1/3 cup all-purpose flour

3 teaspoons canola oil, divided

8 ounces boneless, skinless chicken breasts, cut into thin strips

3 ounces andouille, (see Ingredient Note) or kielbasa sausage, thinly sliced

1 onion, chopped

1 large green bell pepper, diced

1 stalk celery, finely chopped

4 cloves garlic, minced

3 cups reduced-sodium chicken broth

1 15-ounce can diced tomatoes

1 10-ounce package frozen okra, slightly thawed, sliced

2 habanero chiles, or 4 jalapeños, pierced all over with a fork

1 bay leaf

1/2 teaspoon dried thyme

1/4 teaspoon hot sauce, or to taste

1/8 teaspoon salt

Freshly ground pepper, to taste

3 cups cooked brown rice

Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until it turns deep golden, 7 to 10 minutes. There will be a strong aroma like burnt toast. Be careful not to let the flour burn; reduce the heat if it’s browning too quickly. (Alternatively, toast flour in a pie pan in a 400°F oven for 20 minutes.) Transfer to a plate to cool.

Heat 1 1/2 teaspoons oil in a Dutch oven or heavy soup pot over high heat. Add chicken and sausage; cook, stirring, until browned on all sides, about 3 minutes. Transfer to a plate.

Reduce heat to medium and add the remaining 1 1/2 teaspoons oil. Add onion, bell pepper, celery and garlic; cook, stirring, until the onion is lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring.

Add tomatoes and their juice, okra, chiles, bay leaf and thyme. Reduce heat to low, cover and simmer for 30 minutes.

Add the reserved chicken and sausage and simmer for 5 minutes more. Discard the chiles and bay leaf. Season with hot sauce, salt and pepper. Serve with rice, passing additional hot sauce.

Ingredients - The Wellthy Diet House Salad

4 cups torn green leaf lettuce

1 cup sprouts

1 cup tomato wedges

1 cup peeled, sliced cucumber

1 cup shredded carrots

1/2 cup chopped radishes

1/2 cup Sesame Tamari Vinaigrette (recipe follows), or other dressing

Toss lettuce, sprouts, tomato, cucumber, carrots and radishes in a large bowl with the dressing until the vegetables are coated.

Ingredients - Sorbet Shake

1/2 cup nonfat milk

1/2 cup fruit sorbet

3 ice cubes

Ultimate Beef Chili or Risotto with Fennel & Peas

Whole-wheat toast (1 slice)

The Wellthy Diet House Salad

Cinnamon Oranges or Mango Tart

Ingredients - Ultimate Beef Chili

1 pound beef round, trimmed and cut into 1/2-inch chunks

Salt & freshly ground pepper, to taste

1 1/2 tablespoons canola oil, divided

3 onions, chopped

1 green bell pepper, seeded and chopped

1 red bell pepper, seeded and chopped

6 cloves garlic, minced

2 jalapeno peppers, seeded and finely chopped

2 tablespoons ground cumin

2 tablespoons chili powder

1 tablespoon paprika

2 teaspoons dried oregano

12 ounces dark or light beer

1 28-ounce can diced tomatoes

8 sun-dried tomatoes, (not packed in oil), snipped into small pieces

2 bay leaves

3 19-ounce cans dark kidney beans, rinsed

1/4 cup chopped fresh cilantro

2 tablespoons lime juice

Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.

Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.

Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.

Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

Ingredients - Risotto with Fennel & Peas

2 carrots, peeled and cut into 1/4-inch-thick slices

5-6 cups reduced-sodium chicken broth

2 teaspoons extra-virgin olive oil

1 fennel bulb, trimmed, cored and chopped (2 cups)

1 onion, chopped

1 1/2 cups arborio rice

1/2 cup dry white wine

1 cup frozen peas, thawed

1 cup freshly grated Parmesan cheese

2 tablespoons Pernod, (anise-flavored liqueur), optional

Salt & freshly ground pepper, to taste

Conventional method

Blanch carrots in boiling water until just tender, 2 to 3 minutes. Drain. Heat broth in a medium saucepan until simmering; keep warm.

Heat oil in a Dutch oven or other wide saucepan over low heat. Add fennel and onions; cook, stirring occasionally, until softened, 7 to 10 minutes. Add rice and stir for 1 minute to coat grains. Add wine and cook, stirring frequently with a wooden spoon, until most of the liquid has evaporated, about 3 minutes. Add 1/2 cup chicken broth and cook, stirring frequently, until most of the liquid has been absorbed, 3 to 5 minutes. Continue adding the broth, about 1/2 cup at a time, and cooking, stirring frequently, until the rice is just tender and the mixture is creamy, about 15 minutes. Add peas and the cooked carrots. Stir in cheese and Pernod, if using. Season with salt and pepper and serve immediately. Microwave method

Combine carrots with 2 tablespoons water in a microwave-safe dish. Cover with vented plastic wrap and microwave on High until just tender, 2 to 3 minutes. Drain and set aside. Combine 4 cups broth and wine in a 4-cup glass measuring cup and microwave on High until simmering, 5 to 6 minutes.

Stir together oil, fennel and onions in a 3-quart microwave-safe casserole. Microwave, uncovered, on High until vegetables have softened, 5 to 6 minutes, stirring once. Add rice; stir to coat the grains. Pour in the chicken-broth mixture, cover with lid or vented plastic wrap, and microwave on High until boiling, 5 to 6 minutes. Microwave on Medium until the rice is just tender and the mixture is creamy, 15 to 17 minutes, rotating once if necessary. Add peas and the cooked carrots. Let stand, covered, for 5 minutes. Stir in cheese and Pernod, if using. Season with salt and pepper and serve.

Ingredients - The Wellthy Diet House Salad

4 cups torn green leaf lettuce

1 cup sprouts

1 cup tomato wedges

1 cup peeled, sliced cucumber

1 cup shredded carrots

1/2 cup chopped radishes

1/2 cup Sesame Tamari Vinaigrette (recipe follows), or other dressing

Toss lettuce, sprouts, tomato, cucumber, carrots and radishes in a large bowl with the dressing until the vegetables are coated.

Ingredients - Cinnamon Oranges

4 navel oranges

2 tablespoons orange juice

2 tablespoons lemon juice

1 tablespoon sugar

1/4 teaspoon ground cinnamon

With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates. Whisk together orange juice and lemon juice, sugar and cinnamon. Spoon over the orange slices.

Ingredients - Mango Tart

Almond Meringue Crust

1/3 cup slivered or chopped blanched almonds

2/3 cup sugar, divided

1 1/2 tablespoons cornstarch

3 large egg whites, at room temperature

1/4 teaspoon cream of tartar

1/2 teaspoon vanilla extract

Mango Topping

3 ripe mangoes, (3/4-1 pound each)

1 tablespoon sugar

1/2 teaspoon freshly grated lime zest

1 teaspoon unflavored gelatin

2 tablespoons lime juice

1/4 cup whipping cream

1/4 cup guava jelly, or strained apricot preserves

To make almond meringue crust: Preheat oven to 300°F. Line a baking sheet with parchment paper. Using a 10-inch cake pan or plate as a guide, draw a circle on the paper. Turn paper over; the line will show through. (Alternatively, line the baking sheet with aluminum foil, coat with nonstick cooking spray and dust with flour, shaking off excess. Trace the circle with your fingertip.)

Spread almonds in a pie plate and bake for 8 to 15 minutes, or until lightly toasted. Let cool, then put them in a food processor along with 1/3 cup of the sugar and cornstarch; process until the nuts are coarsely ground; set aside.

Beat egg whites in a clean mixing bowl with an electric mixer at low speed for 20 seconds. Add cream of tartar and gradually increase speed to high. When the whites begin to form soft peaks, gradually add the remaining 1/3 cup sugar and vanilla; continue beating until the meringue is glossy and stiff peaks form. Sprinkle the almond-sugar mixture over the meringue and fold in with a rubber spatula just until mixed.

Spoon about 1 cup of the meringue into a piping bag fitted with a 1/2-inch open-star tip. Spread the remaining meringue inside the traced circle. Pipe the reserved meringue on the outside edge to form a rim.

Reduce oven temperature to 250°F. Bake the meringue crust until golden and firm to the touch, 50 to 70 minutes. Let cool on the baking sheet on a rack. Carefully peel off the paper or foil

To make mousse: About 3 hours before serving, cube 1 of the mangoes and place in a food processor or blender, along with sugar. Process until smooth. To remove fibers, press the puree through a fine sieve set over a bowl. (You should have about 1/2 cup of puree.) Stir in lime zest; set aside.

Sprinkle gelatin over lime juice in a small heatproof bowl; let stand until softened, about 1 minute. Set the bowl over barely simmering water until the gelatin has melted, or microwave on high for 20 to 40 seconds. Whisk into the mango mixture. Refrigerate, stirring occasionally with a rubber spatula, until slightly thickened and beginning to set, about 20 minutes. Whip cream in a chilled bowl just until it forms soft peaks. Gently fold into the mango mixture.

Ham-&-Cheese-Stuffed Chicken Breasts

Provencal Barley

Orange-Infused Roasted Green Beans & Red Peppers

The Wellthy Diet House Salad

Grilled Peach Sundaes or Riesling Baked Pears

  Ingredients - Ham-&-Cheese-Stuffed Chicken Breasts

1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese

2 tablespoons chopped ham

2 teaspoons Dijon mustard

Freshly ground pepper, to taste

4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total)

1 egg white

1/2 cup plain dry breadcrumbs

2 teaspoons extra-virgin olive oil

Preheat oven to 400°F. Use a baking sheet with sides and lightly coat it with cooking spray.

Mix cheese, ham, mustard and pepper in a small bowl.

Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.

Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.)

Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

Ingredients -Provencal Barley

1 cup cooked barley

1 plum tomato, chopped

2 Kalamata olives, pitted and chopped

1/4 teaspoon herbes de Provence

Combine barley, tomato, olives and herbes de Provence in a medium bowl.

Ingredients -Orange-Infused Roasted Green Beans & Red Peppers

1 pound green beans, trimmed

1 red bell pepper, thinly sliced

1 tablespoon extra-virgin olive oil

Zest of 1 orange

1/2 teaspoon salt

1/4-1/2 teaspoon crushed red pepper

Preheat oven to 450°F. Toss green beans, bell pepper and oil in a large bowl. Add orange zest, salt and crushed red pepper to taste; toss to combine. Spread on a large baking sheet. Roast the vegetables, turning once halfway through cooking, until tender and slightly wilted, about 15 minutes.

Ingredients - The Wellthy Diet House Salad

4 cups torn green leaf lettuce

1 cup sprouts

1 cup tomato wedges

1 cup peeled, sliced cucumber

1 cup shredded carrots

1/2 cup chopped radishes

1/2 cup Sesame Tamari Vinaigrette (recipe follows), or other dressing

Toss lettuce, sprouts, tomato, cucumber, carrots and radishes in a large bowl with the dressing until the vegetables are coated.

Ingredients - Grilled Peach Sundaes

2 peaches, halved and pitted

1 teaspoon canola oil

2 scoops nonfat vanilla frozen yogurt or fruit sorbet

1 tablespoon toasted unsweetened coconut

Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

Ingredients - Riesling Baked Pears

4 ripe pears, preferably Bosc, with stems, washed and dried

2 cups Riesling or other fruity white wine

1/4 cup honey

4 cinnamon sticks

4 bay leaves

4 strips orange zest

Preheat oven to 400°F.

Cut a thin slice off the bottom of each pear, so they will stand upright. Arrange the pears in a 9- to 10-inch pie pan or similar baking dish. Whisk wine and honey in a medium bowl until well blended; pour over the pears. Add cinnamon sticks, bay leaves and orange zest to the wine mixture around the pears.

Roast the pears, basting every 15 minutes, until they are wrinkled and tender, 45 minutes to 1 hour, depending on the type of pear used.

London Broil with Cherry-Balsamic Sauce or Turkey Cutlets with Parsnips, Apples & Shiitakes

Buttermilk-Herb Mashed Potatoes

Wilted Spinach with Garlic

Watercress Salad or Pineapple Coffee Cake

Broiled Mango

  Ingredients - London Broil with Cherry-Balsamic Sauce

1/3 cup dry red wine

1/4 cup balsamic vinegar

2 tablespoons cherry preserves

2 cloves garlic, minced

1/2 teaspoon salt

Freshly ground pepper, to taste

1 1/2 pounds London broil, trimmed (see Ingredient note)

3 tablespoons finely chopped shallot

1 teaspoon extra-virgin olive oil

2 teaspoons butter

Whisk wine, vinegar, cherry preserves, garlic, salt and pepper in a small bowl. Place meat in a shallow glass dish. Pour the marinade over the meat and turn to coat. Cover and marinate in the refrigerator, turning several times, for at least 20 minutes or up to 8 hours.

Remove the meat from the marinade. Pour the marinade into a small saucepan; add shallot and set aside. Brush a ridged grill pan (see Tip) or heavy skillet with oil; heat over medium-high heat. Add the meat and cook for 10 to 12 minutes per side for medium-rare, depending on thickness, or until it reaches desired doneness. (It may appear that the meat is burning but don't worry, it will form a pleasant crust.) Transfer the meat to a cutting board; let rest for 5 minutes.

While the meat is cooking, bring the marinade to a boil; cook over medium-high heat for 5 to 7 minutes, or until it is reduced to about 1/2 cup. Remove from the heat; add butter and whisk until melted.

Slice the meat thinly against the grain. Add any juices on the cutting board to the sauce. Serve the meat with the sauce.

Ingredients - Turkey Cutlets with Parsnips, Apples & Shiitakes

1/2 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1 1/2 pounds turkey cutlets, (about 1/4 inch thick)

1 tablespoon canola oil

1 large parsnip, peeled and cut into 2-by-1/4-inch sticks

1 apple, cored and thinly sliced

4 ounces fresh shiitake mushrooms, stems discarded, caps sliced

2 tablespoons sherry vinegar or cider vinegar

1 cup reduced-sodium chicken broth

1 tablespoon finely chopped fresh sage, or 1 teaspoon dried rubbed sage

Combine flour, salt and pepper in a shallow dish. Lightly dredge turkey cutlets in the flour, shaking off the excess.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half of the cutlets and sauté until golden brown on the outside and no longer pink in the center, 2 to 3 minutes per side. Transfer to a platter and keep warm. Add the remaining 1 1/2 teaspoons oil to the pan and cook the remaining cutlets in the same manner, transferring them to the platter when they are cooked.

Add parsnips, apples and shiitakes to the pan and cook, shaking the pan occasionally, until the vegetables begin to soften, about 2 minutes. Add vinegar and stir to scrape up any browned bits. Add broth and simmer over medium heat until the vegetables are tender and the sauce has reduced, 8 to 10 minutes. Stir in sage. Spoon the vegetables and sauce over the turkey and serve.

Ingredients - Buttermilk-Herb Mashed Potatoes

1 large Yukon Gold potato, peeled and cut into chunks

1 clove garlic, peeled

1 teaspoon butter

2 tablespoons nonfat buttermilk

1 1/2 teaspoons chopped fresh herbs

Salt & freshly ground pepper, to taste

Place potato in a small saucepan and cover with water. Add garlic. Bring to a boil; cook until the potato is tender. Drain; add butter and buttermilk, and mash with a potato masher to the desired consistency. Stir in herbs. Season with salt and freshly ground pepper.

Ingredients - Wilted Spinach with Garlic

1 tablespoon extra-virgin olive oil

1 clove garlic, finely chopped

1 pound spinach, washed and stemmed, or 1 pound Swiss chard, washed, stems sliced, leaves torn

Salt & freshly ground pepper, to taste

Heat oil in a large skillet over medium-high heat. Add garlic and stir until golden, about 30 seconds. Add greens in batches, if necessary, and toss until just wilted, 2 to 4 minutes. Season with salt and pepper.

Ingredients - Watercress Salad

2 tablespoons reduced-sodium soy sauce

2 tablespoons white vinegar

1 tablespoon sesame oil

2 bunches watercress, trimmed

Freshly ground pepper

Whisk together soy sauce, vinegar and oil. Toss with watercress and season with pepper

Ingredients - Pineapple Coffee Cake

1 cup whole-wheat pastry flour

1 cup all-purpose flour

1/2 cup plus 2 tablespoons sugar, divided

1 tablespoon baking powder

1 teaspoon baking soda

1/2 teaspoon salt

1 large egg

1 cup nonfat plain yogurt

1/4 cup canola oil

1 teaspoon vanilla extract

1 1/2 cups diced fresh or canned pineapple chunks, blotted dry and coarsely chopped

1/4 cup chopped pecans

Preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray.

Whisk whole-wheat flour, all-purpose flour, 1/2 cup sugar, baking powder, baking soda and salt in a medium bowl.

Whisk egg, yogurt, oil and vanilla in a large bowl until smooth. Add the dry ingredients and stir with a rubber spatula until just blended. (Do not overmix.) Fold in pineapple. Scrape the batter into the prepared pan.

Combine pecans and the remaining 2 tablespoons sugar in a small bowl. Sprinkle over the batter.

Bake the cake until the top is golden and a skewer inserted in the center comes out clean, 50 to 55 minutes. Let cool in the pan on a wire rack for about 20 minutes. Cut into squares and serve warm. Variations This quick coffee cake can be made with a variety of fruit. Try rhubarb, blueberries or peaches. If using frozen fruit, increase the baking time by 10 to 15 minutes.

Ingredients - Broiled Mango

1 mango, peeled and sliced

Lime wedges

Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.

Sauteed Flounder with Orange-Shallot Sauce or Chilaquiles Casserole

Steamed broccoli (1 cup)

Basic Green Salad with Vinaigrette

Brown rice (1/2 cup, cooked)

Banana-Cinnamon Frozen Yogurt

  Ingredients - Sauteed Flounder with Orange-Shallot Sauce

1/3 cup all-purpose flour

1/2 teaspoon salt, or to taste

Freshly ground pepper, to taste

1 pound Pacific flounder, sole or haddock fillets

1 tablespoon extra-virgin olive oil

1 large shallot, finely chopped (about 1/3 cup)

1/2 cup dry white wine

1 cup freshly squeezed orange juice

2 heaping teaspoons Dijon mustard

2 teaspoons butter

2 tablespoons chopped fresh parsley

Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.

Heat oil in a large nonstick skillet over medium-high heat until shimmering but not smoking (see Tip). Add the fish and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Transfer to a plate and cover loosely with foil.

Add shallot to the pan and cook over medium-high heat, stirring often, until softened and beginning to brown, about 3 minutes. Add wine and bring to a simmer, scraping up any browned bits. Cook until most of the liquid has evaporated, 1 to 2 minutes. Add orange juice and mustard; bring to a boil. Reduce heat to low and simmer until the sauce thickens a bit, about 5 minutes. Add butter and parsley; stir until the butter has melted. Transfer fish to individual plates, top with sauce and serve.

Ingredients - Chilaquiles Casserole

1 tablespoon canola oil

1 medium onion, diced

1 medium zucchini, grated

1 19-ounce can black beans, rinsed

1 14-ounce can diced tomatoes, drained

1 1/2 cups corn, frozen (thawed) or fresh

1 teaspoon ground cumin

1/2 teaspoon salt

12 corn tortillas, quartered

1 19-ounce can mild red or green enchilada sauce

1 1/4 cups shredded reduced-fat Cheddar cheese

Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.

Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.

Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

Ingredients - Banana-Cinnamon Frozen Yogurt

2 small bananas

1 teaspoon lemon juice

1/2 teaspoon ground cinnamon

1 pint nonfat vanilla frozen yogurt, softened

Florentine Ravioli or King Ranch Casserole

Steamed cauliflower (1 cup)

Sliced Tomato Salad

Raspberry-Mango Sundae or Strawberry-Chardonnay Gelee

  Ingredients - Florentine Ravioli

1 20-ounce package frozen cheese ravioli, or tortellini (4 cups)

6 teaspoons extra-virgin olive oil, divided

4 cloves garlic, minced

1/4 teaspoon salt

1/8-1/4 teaspoon crushed red pepper

1 16-ounce bag frozen chopped or whole-leaf spinach

1/2 cup water

1/4 cup freshly grated Parmesan cheese

Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions.

Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach and water. Cook, stirring frequently, until the spinach has thawed, wilted and heated through, 5 to 7 minutes. Divide among 4 bowls, top with the pasta and drizzle 1 teaspoon of the remaining oil over each portion. Serve immediately with a sprinkle of Parmesan.

Ingredients - King Ranch Casserole

1 1/2 cups reduced-sodium chicken broth

1 cup nonfat milk

1/2 cup all-purpose flour

1/2 cup nonfat plain yogurt

1 14-ounce can diced tomatoes, drained

1 4-ounce can chopped green chiles, drained

1/4 cup chopped fresh cilantro, or parsley

1 tablespoon chili powder

1 teaspoon dried oregano

1/2 teaspoon ground cumin

1/8 teaspoon salt

Freshly ground pepper, to taste

1 1/2 teaspoons canola oil

1 large onion, chopped

1 red or green bell pepper, diced

2 cloves garlic, minced

2 cups diced cooked skinless chicken

10 corn tortillas, cut in quarters

1/2 cup shredded reduced-fat Cheddar cheese

Preheat oven to 375°F.

Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.

Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.

Ingredients - Sliced Tomato Salad

4 tomatoes, sliced

1/4 cup thinly sliced red onion

8 anchovies

1/2 teaspoon dried oregano

Salt & freshly ground pepper, to taste

2 tablespoons extra-virgin olive oil

1 tablespoon white-wine vinegar

Arrange tomato slices on a platter. Top with onion, anchovies, oregano, salt and pepper. Drizzle with oil and vinegar.

Ingredients - Raspberry-Mango Sundae

1/2 cup thawed frozen raspberries

1 tablespoon sugar

1/4 teaspoon lemon juice

2 scoops of nonfat vanilla frozen yogurt

1/2 mango, diced

2 tablespoons chopped toasted nuts

Puree raspberries, sugar and lemon juice in a blender. Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts.

Ingredients - Strawberry-Chardonnay Gelee

3 cups thinly sliced hulled strawberries, divided

1/2 cup sugar

1 cup Chardonnay

2 tablespoons lemon juice

1 envelope unflavored gelatin

Set aside 3/4 cup sliced strawberries. Stir together the remaining berries and sugar in a medium bowl.

Place Chardonnay in a microwave-safe cup and microwave on High until hot but not boiling, about 1 1/2 minutes. Pour over the strawberry-sugar mixture. Mash the berries with a potato masher to break them down and help release the juices. Let stand for 2 hours to infuse the wine with the berry juice.

Transfer the mashed berries to a fine sieve set over a large measuring cup or bowl; press on the solids to extract any remaining juice. Add enough water to the berry juice to make 2 cups total.

Stir together lemon juice and gelatin in a small heatproof cup or bowl. Microwave, uncovered, on High until the gelatin has completely dissolved but the liquid is not boiling, 20 to 30 seconds. (Alternatively, bring 1/2 inch water to a gentle simmer in a small skillet. Set the bowl with the gelatin mixture in the simmering water until the gelatin has dissolved completely.) Stir the mixture, then whisk into the berry juice.

Shrimp Caesar

Wasa crispbread (2 crackers)

Banana-Cinnamon Frozen Yogurt or Pecan-Cranberry Tart

  Ingredients - Shrimp Caesar

3 tablespoons lemon juice, plus 4 lemon wedges for garnish

2 teaspoons Dijon mustard

3 anchovies, coarsely chopped, or 1 teaspoon anchovy paste, or to taste

1 small clove garlic, coarsely chopped

2 tablespoons extra-virgin olive oil

1/2 cup grated Asiago cheese, divided

1/2 teaspoon freshly ground pepper

8 cups chopped hearts of romaine, (about 2 hearts)

1 pound peeled cooked shrimp, (21-25 per pound; thawed if frozen)

1 cup croutons, preferably whole-grain

Place lemon juice, mustard, anchovies (or anchovy paste) and garlic in a food processor; process until smooth. With the motor running, gradually add oil; process until creamy. Add 1/4 cup Asiago cheese and pepper; pulse until combined.

Combine romaine, shrimp and croutons in a large bowl. Add the dressing and toss to coat. Divide among 4 plates, top with the remaining 1/4 cup Asiago cheese and garnish with a lemon wedge.

Ingredients - Banana-Cinnamon Frozen Yogurt

2 small bananas

1 teaspoon lemon juice

1/2 teaspoon ground cinnamon

1 pint nonfat vanilla frozen yogurt, softened

Mash together bananas, lemon juice and cinnamon. Add frozen yogurt and mix well with a whisk. Scoop into 4 dessert dishes, cover and freeze until firm, about 30 minutes.

Ingredients -Pecan-Cranberry Tart

Crust

1/2 cup old-fashioned oats

1/2 cup all-purpose flour

2 tablespoons granulated sugar

3/4 teaspoon baking powder

1/4 teaspoon salt

2 tablespoons canola oil

3 tablespoons water

Filling

1 cup pecan halves, divided

2/3 cup packed dark brown sugar

2 large eggs

2 large egg whites

1/3 cup light corn syrup

1 1/2 tablespoons cider vinegar

1 tablespoon butter, melted

2 teaspoons vanilla extract

1 Pinch salt

1/3 cup dried cranberries, coarsely chopped

Preheat oven to 375°F. Coat a 9-inch tart pan with a removable bottom with nonstick spray.

To make crust: Spread oats in another pie pan and bake, stirring occasionally, until toasted, 6 to 12 minutes. Let cool. Place the oats in a food processor and process until coarsely ground.

Stir together oats, flour, sugar, baking powder and salt in a large bowl. Drizzle oil onto dry ingredients and use a fork or your fingers to blend until crumbly. Using a fork, stir in water, 1 tablespoon at a time, until dough just comes together.

Turn the dough out onto a floured surface and knead 7 to 8 times. Roll the dough out to an 11-inch circle, dusting with flour if necessary. Transfer the dough to prepared pan, pressing to fit. Trim edges. (If necessary, use scraps to patch any holes in crust.)

To make filling & bake: Spread 1/2 cup pecans on a baking sheet and bake until fragrant, 5 to 10 minutes. Let cool and coarsely chop.

Whisk brown sugar, eggs, egg whites, corn syrup, vinegar, butter, vanilla and salt in a medium bowl until smooth. Stir in dried cranberries and the chopped pecans. Spoon filling into crust. Arrange remaining 1/2 cup pecans on top of the filling.

Oven-Fried Chicken or Chicken with Leek & Mushroom Sauce

The Wellthy Diet House Salad or Quinoa with Latin Flavors

Oven Fries for Two

Carrot sticks (1/2 cup)

Tea-Scented Mandarins

  Ingredients - Oven-Fried Chicken

1/2 cup nonfat buttermilk, (see Tip)

1 tablespoon Dijon mustard

2 cloves garlic, minced

1 teaspoon hot sauce

2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks

1/2 cup whole-wheat flour

2 tablespoons sesame seeds

1 1/2 teaspoons paprika

1 teaspoon dried thyme

1 teaspoon baking powder

1/8 teaspoon salt

Freshly ground pepper, to taste

Olive oil cooking spray

Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.

Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Ingredients - Chicken with Leek & Mushroom Sauce

4 boneless, skinless chicken breasts, (1-1 1/4 pounds total), trimmed

Salt & freshly ground pepper, to taste

1 tablespoon extra-virgin olive oil, divided

1/2 cup sliced leek

1 tablespoon chopped fresh thyme

2 cups sliced mushrooms

1/4 cup brandy

1 cup reduced-sodium chicken broth

2 teaspoons all-purpose flour

Lemon juice, to taste

1 tablespoon chopped fresh parsley

Season chicken on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add chicken and sear until well browned on both sides, about 3 minutes per side. Transfer the chicken to a plate and tent with foil.

Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add leek and thyme. Cook, stirring, for 2 minutes. Add mushrooms; cook for 5 minutes more. Add brandy and cook for 2 minutes. Transfer to a bowl. Whisk broth and flour in a small bowl. Add to the pan. Cook, whisking, until slightly thickened, about 3 minutes.

Return the mushroom mixture, chicken and any accumulated juices to the pan; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt, pepper and lemon juice; spoon over the chicken. Garnish with parsley.

Ingredients - The Wellthy Diet House Salad

4 cups torn green leaf lettuce

1 cup sprouts

1 cup tomato wedges

1 cup peeled, sliced cucumber

1 cup shredded carrots

1/2 cup chopped radishes

1/2 cup Sesame Tamari Vinaigrette (recipe follows), or other dressing

Toss lettuce, sprouts, tomato, cucumber, carrots and radishes in a large bowl with the dressing until the vegetables are coated.

Ingredients - Quinoa with Latin Flavors

1 cup quinoa, (see Note)

2 teaspoons canola oil

1 medium onion, chopped

1 4-ounce can chopped green chiles

2 cloves garlic, minced

1 14-ounce can reduced-sodium chicken broth, or vegetable broth

1/4 cup pepitas, toasted (see Note)

3/4 cup coarsely chopped fresh cilantro

1/2 cup chopped scallions

2 tablespoons lime juice

1/4 teaspoon salt

Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.

Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.

Ingredients - Oven Fries for Two

1 large Yukon Gold potato, peeled and cut into wedges

2 teaspoons extra-virgin olive oil

1/4 teaspoon salt

1/4 teaspoon dried thyme, (optional

Preheat oven to 450°F.

Toss potato wedges with oil, salt and thyme (if using). Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

Ingredients - Tea-Scented Mandarins

2 cups mandarin orange or clementine segments

1/2 cup hot black tea

2 tablespoons honey

Pinch of ground cardamom

Turkey-Mushroom Burgers or Pecan & Mushroom Burgers

Lettuce (1/4 cup)

Whole-wheat English muffin

Rainbow Chopped Salad

Sorbet Shake

  Ingredients - Turkey-Mushroom Burgers

2 slices whole-wheat sandwich bread, crusts removed, torn into pieces

8 ounces white mushrooms, wiped clean

3 teaspoons extra-virgin olive oil, divided

1 medium onion, finely chopped

2 cloves garlic, minced

1/2 cup Scallion-Lemon Mayonnaise, (recipe follows), optional

1 pound lean ground turkey breast, (see Ingredient note)

1 large egg, lightly beaten

3 tablespoons chopped fresh dill

1 1/2 tablespoons coarse-grained mustard

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

6 whole-wheat buns, (optional)

Lettuce leaves & tomato slices, for garnish

Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Pulse mushrooms in the food processor until finely chopped.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion, garlic and the mushrooms; cook, stirring occasionally, until tender and liquid has evaporated, about 10 minutes. Add to the breadcrumbs and let cool completely, 15 to 20 minutes.

Meanwhile, prepare Scallion-Lemon Mayonnaise, if using.

Preheat grill to medium-high.

Add ground turkey, egg, dill, mustard, salt and pepper to the mushroom mixture; mix well with a potato masher. With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.

Oil the grill rack. Brush the patties with the remaining 1 teaspoon oil. Grill until no longer pink in the center, about 5 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Meanwhile, split buns and toast on the grill for 30 to 60 seconds, if using. Serve burgers on buns, garnished with lettuce, tomato and Scallion-Lemon Mayonnaise, if desired.

Ingredients - Pecan & Mushroom Burgers

2/3 cup bulgur

3/4 teaspoon salt, divided

1 cup boiling water

6 teaspoons extra-virgin olive oil, divided

8 ounces white or brown mushrooms, stems trimmed, wiped clean and chopped

1 1/2 cups chopped onion, (1 large)

1 1/2 tablespoons balsamic vinegar

3/4 cup pecan halves

Blue Cheese Sauce, optional (recipe follows)

1 large egg, lightly beaten

1/2 cup fine dry breadcrumbs

Freshly ground pepper, to taste

8 whole-wheat buns, (optional)

Watercress, for garnish

Place bulgur and 1/4 teaspoon salt in a small bowl. Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes. Drain in a sieve, pressing out excess liquid.

Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add mushrooms, onion and remaining 1/2 teaspoon salt; cook, stirring, until the vegetables are softened, 8 to 10 minutes. Stir in vinegar. Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes.

Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes. Transfer to a plate to cool.

Prepare Blue Cheese Sauce, if using.

Combine the vegetable mixture and pecans in a food processor; pulse briefly until coarsely chopped. Add egg and the bulgur; pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured. Transfer to a bowl; stir in breadcrumbs and pepper. Mix well.

With dampened hands, form the mixture into eight 1/2-inch-thick patties, using about 1/2 cup for each.

Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Meanwhile, split and toast buns, if using, to serve the burgers on. Garnish the burgers with watercress and the cheese sauce, if desired.

  Ingredients - Rainbow Chopped Salad Orange-Oregano Dressing

  1/2 teaspoon orange zest

1/2 cup orange juice, preferably freshly squeezed

1/4 cup cider vinegar

1 tablespoon extra-virgin olive oil

2 teaspoons fresh oregano, chopped, or 3/4 teaspoon dried

1 teaspoon Dijon mustard

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

Salad

1 1/2 cups bell peppers, chopped

1 1/2 cups broccoli florets, chopped

1 cup shredded carrots

1/2 cup radishes, diced

1 tablespoon red onion, minced

1/2 cup Orange-Oregano Dressing

To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)

To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)

Ingredients - Sorbet Shake

1/2 cup nonfat milk

1/2 cup fruit sorbet

3 ice cubes

Herb & Lemon Roast Chicken or 

Grilled Pork Tenderloin with Mustard, Rosemary & Apple Marinade

Garlic-Rosemary Roasted Potatoes

Zucchini & Mushroom Saute

The Wedge

Grilled Peach Sundaes or Peach Ice Cream

  Ingredients - Herb & Lemon Roast Chicken

2 lemons

2 cups packed parsley leaves

1/4 cup fresh thyme leaves

1/4 cup fresh rosemary leaves

3 cloves garlic, peeled

1 1/2 tablespoons extra-virgin olive oil

2 teaspoons salt

Freshly ground pepper, to taste

2 whole chickens, (3 1/2 - 4 pounds each)

1 14-ounce can reduced-sodium chicken broth, divided

1/2 cup dry white wine

2 tablespoons water mixed with 1 tablespoon cornstarch

Position oven rack in lower third of oven; preheat to 350°F. Coat a large roasting pan with cooking spray.

To prepare chickens: Zest lemons, then cut in half. Combine lemon zest, parsley, thyme, rosemary, garlic, oil, salt and pepper in a food processor or blender; process until finely chopped. Reserve 1/4 cup of the mixture, covered, in the refrigerator for the gravy.

Place chicken hearts, necks and gizzards in the prepared pan (reserve livers for another use). Remove excess fat from chickens. Dry insides with a paper towel. With your fingers, loosen skin over breasts and thighs to make pockets, being careful not to tear the skin.

Spread 1/4 cup herb mixture in the pan; place the chickens on top, at least 1 inch apart. Rub 1 tablespoon herb mixture into each cavity; spread remaining mixture under skin. Place 2 lemon halves in each cavity. Tuck wings behind the back and tie legs together.

Roast the chickens for 20 minutes. Drizzle with 1/4 cup broth and roast for 40 minutes more, basting with pan drippings every 20 minutes. Tent the chickens with aluminum foil and continue roasting for 30 minutes, or until an instant-read thermometer inserted into the thickest part of the thigh, away from the bone, registers 180°F and the cavity juices run clear.

To prepare gravy: Transfer the chickens to a platter; tent with foil. Pour pan juices into a bowl, leaving giblets in the pan. Chill juices in the freezer for 10 minutes. Meanwhile, add wine and remaining broth to the pan; bring to a boil over medium heat, scraping up any browned bits. Add any juices accumulated on the platter.

Skim fat from the chilled juices. Add juices to the pan; return to a boil, then strain into a saucepan. Bring to a simmer. Whisk in cornstarch mixture. Simmer, stirring, until slightly thickened, about 1 minute. Stir in reserved herb mixture. Season with pepper.

Carve the chickens, discarding skin. Serve with the gravy.

Ingredients - Garlic-Rosemary Roasted Potatoes

2 pounds russet potatoes, peeled and cut into 3/4-inch chunks

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

1 tablespoon chopped fresh rosemary

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

Preheat oven to 450°F and place a rack in the upper third of the oven.

Toss potatoes in a large roasting pan with oil, garlic, rosemary, salt and pepper.

Roast potatoes, turning occasionally with a metal spatula, until golden brown and tender, 30 to 35 minutes.

Ingredients - Zucchini & Mushroom Saute

2 teaspoons extra-virgin olive oil

2 small zucchini, julienned

1 1/2 cups sliced mushrooms

2 teaspoons chopped fresh basil

Salt & freshly ground pepper, to taste

Ingredients - Zucchini & Mushroom Saute

2 teaspoons extra-virgin olive oil

2 small zucchini, julienned

1 1/2 cups sliced mushrooms

2 teaspoons chopped fresh basil

Salt & freshly ground pepper, to taste

Heat oil in a large nonstick skillet over high heat. Add zucchini and cook, stirring, for 2 minutes. Add mushrooms and basil and cook, stirring, until softened, about 1 minute. Season with salt and pepper.

Ingredients - The Wedge

2 heart of romaine, quartered lengthwise and cores removed

1/4 cup chopped fresh chives

2 slices cooked bacon, crumbled

2 ounces crumbled blue cheese

1/2 cup Buttermilk Ranch Dressing, (recipe follows)

Place 2 romaine quarters on each of 4 salad plates. Sprinkle with chives, bacon and blue cheese. Drizzle with Buttermilk Ranch Dressing.

Ingredients - Grilled Peach Sundaes

2 peaches, halved and pitted

1 teaspoon canola oil

2 scoops nonfat vanilla frozen yogurt or fruit sorbet

1 tablespoon toasted unsweetened coconut

Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

Ingredients - Peach Ice Cream

3 cups sliced peeled peaches, (6-8 medium peaches)

2 tablespoons lemon juice

1 1/2 cups Marshmallow Fluff

1 cup low-fat milk

2 teaspoons amaretto, or 1/2 teaspoon almond extract

Puree peaches with lemon juice in a food processor. Transfer to a bowl. Add Marshmallow Fluff and mix with a whisk until as smooth as possible. (The mixture will be a little lumpy; lumps will break down during stir-freezing.) Add milk and amaretto or almond extract and mix well. If necessary, chill until cold.

Coffee-Braised Pot Roast with Caramelized Onions or 

Peppered Turkey with Cranberry-Grape Relish

Herbed Roasted Potatoes or Sesame Roasted Mushrooms & Scallions

Steamed cauliflower (1 cup)

The Wellthy Diet House Salad

Pineapple-Coconut Frappe

  Ingredients -Coffee-Braised Pot Roast with Caramelized Onions

1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat

1/2 teaspoon salt, or to taste

Freshly ground pepper, to taste

4 teaspoons extra-virgin olive oil, divided

2 large onions, halved and thinly sliced (4 cups)

4 cloves garlic, minced

1 teaspoon dried thyme

3/4 cup strong brewed coffee

2 tablespoons balsamic vinegar

2 tablespoons cornstarch mixed with 2 tablespoons water

Preheat oven to 300°F.

Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.

Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.

Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.

Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Ingredients - Peppered Turkey with Cranberry-Grape Relish

4 1/4-inch-thick turkey cutlets, (1 pound total)

2 teaspoons pink peppercorns

1/2 teaspoon salt

1 1/2 teaspoons extra-virgin olive oil

Cranberry-Grape Relish, (recipe follows)

Cut several 1/4-inch slashes around the edges of each turkey cutlet.

Crush peppercorns with a small heavy skillet or saucepan; mix with salt and rub over both sides of turkey.

Brush a large grill pan or skillet evenly with oil and heat over medium-high heat. Add half the turkey and cook until lightly browned and no trace of pink remains in the center, 1 to 3 minutes per side. Transfer to a plate and keep warm. Repeat with remaining turkey. Top with relish and serve immediately.

Ingredients - Herbed Roasted Potatoes

2 pounds russet potatoes, peeled and cut into 3/4-inch chunks

1 tablespoon extra-virgin olive oil

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

2 tablespoons chopped fresh herbs, such as parsley or dill

Preheat oven to 450ºF and place a rack in the upper third of the oven.

Toss potatoes in a large roasting pan with oil, salt and pepper.

Roast potatoes, turning occasionally with a metal spatula, until golden brown and tender, 30 to 35 minutes. Toss with herbs and serve.

Ingredients - Sesame Roasted Mushrooms & Scallions

2 tablespoons toasted sesame oil

2 tablespoons reduced-sodium soy sauce

1 tablespoon grated fresh ginger

1 tablespoon minced garlic

4 teaspoons rice vinegar

1/2 teaspoon freshly ground pepper

1 1/2 pounds mixed mushrooms, such as shiitake (stemmed), oyster and white, thickly sliced

2 bunches scallions, cut into 2-inch pieces

1 tablespoon toasted sesame seeds

Preheat oven to 450°F.

Combine oil, soy sauce, ginger, garlic, vinegar and pepper in a large bowl. Add mushrooms and scallions and toss to coat. Transfer to a roasting pan.

Roast, stirring once or twice, until browned and cooked through, about 25 minutes. Sprinkle with sesame seeds.

Ingredients - The Wellthy Diet House Salad

4 cups torn green leaf lettuce

1 cup sprouts

1 cup tomato wedges

1 cup peeled, sliced cucumber

1 cup shredded carrots

1/2 cup chopped radishes

1/2 cup Sesame Tamari Vinaigrette (recipe follows), or other dressing

Toss lettuce, sprouts, tomato, cucumber, carrots and radishes in a large bowl with the dressing until the vegetables are coated.

Ingredients - Pineapple-Coconut Frappe

1 1/2 cups chopped pineapple

1 cup low-fat milk

1/3 cup lite coconut milk

10 ice cubes

Warm Salmon Salad with Crispy Potatoes or Warm Chicken Salad with Pine Nuts

Lemony Carrot Salad with Dill

Raspberries (1 cup)

Ingredients - Warm Salmon Salad with Crispy Potatoe

2 tablespoons extra-virgin olive oil, divided

2 small yellow-fleshed potatoes, such as Yukon Gold, scrubbed and cut into 1/8-inch slices

1/2 teaspoon salt, divided

1 medium shallot, thinly sliced

2 teaspoons rice vinegar

1/4 cup buttermilk

2 7-ounce cans boneless, skinless salmon, drained

4 cups arugula

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add potatoes and cook, turning once, until brown and crispy, 5 to 6 minutes per side. Transfer to a plate and season with 1/4 teaspoon salt; cover with foil to keep warm.

Combine the remaining 1 tablespoon oil, 1/4 teaspoon salt, shallot and vinegar in a small saucepan. Bring to a boil over medium heat. Remove from the heat and whisk in buttermilk. Place salmon in a medium bowl and toss with the warm dressing. Divide arugula among 4 plates and top with the potatoes and salmon.

Ingredients - Warm Chicken Salad with Pine Nuts

3 cups reduced-sodium chicken broth

3/4 cup balsamic vinegar

4 cloves garlic, peeled and halved

2 sprigs rosemary plus 1 teaspoon chopped, or 1 1/2 teaspoons dried, divided

1 bay leaf

4 boneless, skinless chicken breasts, trimmed (1 pound total)

2 tablespoons extra-virgin olive oil

1 tablespoon chopped shallots

1/2 teaspoon freshly ground pepper

Salt to taste

6 cups torn mixed salad greens, such as curly endive, escarole, spinach, Belgian endive, arugula, radicchio and/or watercress, washed and thoroughly dried

2 medium red bell peppers, roasted (see Tip) and cut into thin strips

1 tablespoon pine nuts, toasted

2 tablespoons chopped fresh parsley, preferably flat-leaved

Combine broth, vinegar, garlic, fresh rosemary sprigs (or 1 teaspoon dried) and bay leaf in a wide saucepan or Dutch oven. Bring to a boil, reduce heat and simmer 5 minutes. Add chicken breasts, cover and poach gently just until the flesh is no longer pink inside, 6 to 8 minutes. Transfer to a cutting board and keep warm.

Boil the poaching liquid until slightly reduced, about 5 minutes. Strain, discard garlic, rosemary and bay leaf and pour 1/2 cup poaching liquid into a small bowl. Whisk in oil, shallots and pepper. Season with salt if desired.

Toss greens in a large bowl with 1/4 cup of the dressing. Arrange on individual plates. Carve chicken into thin slices and arrange over greens. Garnish with red pepper and drizzle the remaining dressing over chicken and peppers. Sprinkle pine nuts, parsley and remaining 1 teaspoon fresh (or 1/2 teaspoon dried) rosemary over the chicken

Ingredients - Lemony Carrot Salad with Dill

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

1 small clove garlic, minced

1/4 teaspoon salt, or to taste

Freshly ground pepper, to taste

2 cups grated carrots, (4 medium-large)

3 tablespoons chopped fresh dill

2 tablespoons chopped scallions

Sauteed Chicken Breasts with Creamy Chive Sauce or Lemony Sugar Snap & Chicken Stir-Fry

Buttermilk-Herb Mashed Potatoes or Crushed Red Potatoes with Buttermilk

Steamed aparagus (1/2 cup)

Basic Green Salad with Vinaigrette

Melon (1 cup, cubes)

Ingredients - Sauteed Chicken Breasts with Creamy Chive Sauce

4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat

1 teaspoon kosher salt, divided

1/4 cup plus 1 tablespoon all-purpose flour, divided

3 teaspoons extra-virgin olive oil, divided

2 large shallots, finely chopped

1/2 cup dry white wine

1 14-ounce can reduced-sodium chicken broth

1/3 cup reduced-fat sour cream

1 tablespoon Dijon mustard

1/2 cup chopped chives, (about 1 bunch)

Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.

Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.

Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Ingredients - Lemony Sugar Snap & Chicken Stir-Fry

1 pound boneless, skinless chicken breasts, trimmed of fat

1/4 teaspoon salt, or to taste

Freshly ground pepper, to taste

1/3 cup all-purpose flour

3 teaspoons extra-virgin olive oil, divided

12 ounces sugar snap peas, or snow peas (4 cups), trimmed of stem ends and strings

1 14-ounce can reduced-sodium chicken broth

3 cloves garlic, minced

1/4 cup finely chopped fresh parsley

1 tablespoon freshly grated lemon zest

1 tablespoon lemon juice

Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.

Add the remaining 2 teaspoons oil to the pan and heat on medium-high until shimmering. Add chicken and cook, stirring, until lightly browned and opaque in the center, 4 to 5 minutes. Transfer the chicken to the bowl with the peas.

Add broth and garlic to the pan; cook until reduced to 1 cup, 6 to 8 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.

Ingredients - Buttermilk-Herb Mashed Potatoes

1 large Yukon Gold potato, peeled and cut into chunks

1 clove garlic, peeled

1 teaspoon butter

2 tablespoons nonfat buttermilk

1 1/2 teaspoons chopped fresh herbs

Salt & freshly ground pepper, to taste

Place potato in a small saucepan and cover with water. Add garlic. Bring to a boil; cook until the potato is tender. Drain; add butter and buttermilk, and mash with a potato masher to the desired consistency. Stir in herbs. Season with salt and freshly ground pepper.

Ingredients - Crushed Red Potatoes with Buttermilk

2 pounds red potatoes, scrubbed (about 6)

1 teaspoon salt, plus more to taste

1/2 cup buttermilk

2 tablespoons chopped fresh chives

Freshly ground pepper, to taste

Cover potatoes with cold water in a large saucepan. Add salt and bring to a simmer over medium heat. Cook until tender, 12 to 15 minutes. Drain the potatoes in a colander and transfer to a medium bowl. Coarsely crush the potatoes with a potato masher or the back of a large spoon. Gently stir in buttermilk and chives. Season with salt and pepper.

Ingredients - Basic Green Salad with Vinaigrette

3 tablespoons extra-virgin olive oil

2 tablespoons red-wine vinegar

1 tablespoon chopped flat-leaf parsley

1/2 teaspoon finely chopped garlic

1/2 teaspoon Dijon mustard

Salt and freshly ground pepper, to taste

8 cups mixed salad greens

Mediterranean Portobello Burger or Spaghetti alla Carbonara

Trio of Peas or Sizzled Green Beans with Crispy Prosciutto & Pine Nuts

Chopped Tomato Salad

Chocolate Malted Ricotta

  Ingredients -Mediterranean Portobello Burger

1 clove garlic, minced

1/2 teaspoon kosher salt

2 tablespoons extra-virgin olive oil, divided

4 portobello mushroom caps, stems and gills removed

4 large slices country-style sourdough bread, cut in half

1/2 cup sliced jarred roasted red peppers

1/2 cup chopped tomato

1/4 cup crumbled reduced-fat feta cheese

2 tablespoons chopped pitted Kalamata olives

1 tablespoon red-wine vinegar

1/2 teaspoon dried oregano

2 cups loosely packed mixed baby salad greens

Preheat grill to medium-high.

Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.

Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.

Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.

Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.

Ingredients - Spaghetti alla Carbonara

1 teaspoon extra-virgin olive oil

3 ounces thinly sliced prosciutto, or Canadian bacon, trimmed of fat and diced (1/2 cup)

2 cloves garlic, minced

Pinch of crushed red pepper

3 large eggs, (pasteurized, if desired)

3/4 cup reduced-sodium chicken broth

3/4 teaspoon freshly ground pepper

12 ounces whole-wheat spaghetti, or linguine

8 ounces broccolini, (2 1/2 cups) or broccoli rabe (4 cups), stem ends trimmed, cut into 1/2-inch pieces

1/3 cup freshly grated Parmesan or Pecorino Romano cheese

Salt, to taste

Put a large pot of water on to boil for cooking pasta. Also bring about 1 inch of water to a gentle simmer in the bottom of a double boiler (see Equipment Tip).

Heat oil in a medium nonstick skillet over medium heat. Add prosciutto (or Canadian bacon) and cook, stirring often, until heated through, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Remove from heat.

Whisk eggs, broth and pepper in the top of the double boiler to combine. Set over the simmering water in the bottom of the double boiler and cook, whisking constantly in a slow, steady, figure-eight motion, until the sauce steams and thickens enough to coat a metal spoon, 5 to 7 minutes. The sauce may have a few small curdles. Remove the top pan from the heat and whisk the sauce rapidly so it does not continue to curdle.

Meanwhile, cook pasta in the boiling water, stirring often, for 5 minutes. Drop in broccolini (or broccoli rabe) and cook until the pasta is tender but firm, 4 to 6 minutes more. Drain and place in a large bowl. Add the egg sauce, the prosciutto (or bacon) mixture and cheese; toss to coat well. Season with salt, if desired.

Ingredients - Trio of Peas

2 teaspoons canola oil

1 cup snow peas, trimmed

1 cup sugar snap peas, fresh or frozen

2 cups frozen peas, (8 ounces)

1/2 teaspoon freshly grated lemon zest

4 teaspoons lemon juice

1 1/2 teaspoons dried tarragon

1 teaspoon butter

Salt, to taste

ZA

Heat oil in a large nonstick skillet over medium heat. Add snow peas and sugar snap peas and cook, stirring occasionally, for 2 minutes. Stir in frozen peas; cook, stirring occasionally, until heated through, about 3 minutes. Remove from heat. Stir in lemon zest, lemon juice, tarragon and butter; season with salt.

Ingredients - Sizzled Green Beans with Crispy Prosciutto & Pine Nuts

2 pounds green beans, trimmed

2 1/2 teaspoons extra-virgin olive oil, divided

2 ounces prosciutto, thinly sliced, cut into ribbons

4 cloves garlic, minced

2 teaspoons minced fresh sage

1/4 teaspoon salt, divided

Freshly ground pepper, to taste

1/4 cup toasted pine nuts

1 1/2 teaspoons freshly grated lemon zest

1 teaspoon lemon juice

Bring a large pot of water to a boil. Add beans, return to a boil, and simmer until crisp-tender, 3 to 4 minutes. Drain.

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, 4 to 5 minutes. Drain on a paper towel.

Wipe out the pan; heat the remaining 2 teaspoons oil over medium heat. Add the beans, garlic, sage, 1/8 teaspoon salt and several grinds of pepper. Cook, stirring occasionally, until the beans are browned in places, 3 to 4 minutes. Stir in pine nuts, lemon zest and the prosciutto. Season with lemon juice, the remaining 1/8 teaspoon salt and pepper.

Ingredients - Chopped Tomato Salad

4 large tomatoes, chopped

1/4 cup chopped fresh basil

1 tablespoon extra-virgin olive oil

1 teaspoon lemon juice

Salt & freshly ground pepper, to taste

Combine tomatoes, basil, oil and lemon juice. Season with salt and pepper just before serving.

Ingredients - Chocolate Malted Ricotta

1/4 cup part-skim ricotta

1 tablespoon cocoa powder

1 teaspoon malted-milk powder