Brian Scheehser, chef at Trellis in Kirkland, Washington, created this fiber-filled vegetarian dish that also packs a dose of lean protein thanks to heart-healthy cannellini beans.

Serves 4

Ingredients:

• 2 tablespoons olive oil
• 2 zucchini, chopped
• 2 celery stalks, sliced
• 1 onion, chopped
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
• 4 cloves garlic, sliced
• 1 can (14 oz) diced tomatoes, drained
• 3 cups drained cannellini beans, liquid reserved
• 4 sprigs fresh thyme
• 2 dried bay leaves
• 4 slices crusty whole-wheat toast

Directions: 

1. Heat oven to 400°.
2. Heat oil in a large skillet over medium heat.
3. Cook zucchini, celery, onion, salt and pepper until soft, about 8 minutes.
4. Mix in garlic and cook, stirring, another minute.
5. Combine veggies, tomatoes, beans, 1/4 cup of the bean liquid, thyme and bay leaves in a 2-quart baking dish.
6. Bake until golden, about 30 minutes.
7. Remove bay leaves and serve warm with toast on the side.

Nutrition Facts:

382 calories per serving 7.8 g fat (1 g saturated) 66 g carbs 15.5 g fiber 19.6 g protein

This recipe, adapted from A Real American Breakfast by Cheryl Alters Jamison and Bill Jamison (William Morrow), will give you the energy to get through even the busiest morning. Providing an extra punch of protein (along with eggs) is lean machaca, a beef filling borrowed from Mexican ranchers.

Serves 6

Ingredients:

• 1 1/2 tablespoons vegetable oil
• 1/2 medium onion, chopped
• 1 red or green bell pepper, seeded, cored and chopped
• 1 1/2 lb thickly sliced lean deli roast beef, cut into matchsticks (or a 15-oz can black or pinto beans, drained, for machaca for a nonmeat protein)
• 3/4 cup lowfat, low-sodium chicken, beef or vegetable broth
• 2 cups bottled tomato salsa
• 1 cinnamon stick
• 1 large egg plus
• 1 large egg white, whisked lightly
• 6 thin flour tortillas, warmed

Directions: 

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What do you get when you cut more than half the fat and calories from a classic dish? Try this healthy remake of an all-time favorite.

Serves 4

Ingredients:

• 28 oz chicken stock
• 1 tbsp vegetable oil
• 1/2 onion, finely chopped
• 1 cup arborio rice
• 1 cup white wine
• Large pinch of saffron
• 1 tbsp butter
• 1/4 cup grated Parmigiano-Reggiano, plus shavings for garnish (optional)

Directions:

1. Bring stock to a low simmer in a medium pot.
2. Heat oil in a medium saucepan over medium heat for 1 minute.
3. Cook onion until translucent, about 3 minutes.
4. Add rice and a pinch of salt.
5. Sauté until rice is translucent, 1 to 2 minutes. Add wine and saffron; bring to a simmer, stirring, until rice has absorbed most of wine. Add 2 ladles of stock to rice; simmer, stirring, until rice has absorbed most of stock.
6. Continue adding stock, allowing rice to absorb it before adding the next ladleful.
7. Cook until rice is al dente and mixture is a little loose. Stir in butter. Turn off heat. Stir in grated cheese. Cover and let sit 2 minutes.
8. Divide among 4 bowls. Garnish each with cheese shavings, if desired.

Nutrition Facts:  

298 calories per serving 8.3 g fat (2.8 g saturated) 39.2 g carbs 0.7 g fiber 5.1 g protein

Source

Is it really possible to satiate your sweet tooth without breaking the calorie bank? It sure is. With reduced-fat ingredients, this easy-to-prepare cheesecake will satisfy (and curb!) all your sugar cravings.

Serves 12

Ingredients:

Crust

• 2 tbsp slivered blanched almonds
• Vegetable oil
• cooking spray
• 6 chocolate wafers

Filling

• 15 oz (1 3/4 cup) part-skim ricotta
• 8 oz lowfat cream cheese, room temperature
• 1 cup sugar
• 1/2 cup lowfat sour cream
• 1 large whole egg
• 2 egg whites
• 1/4 tsp almond extract (or to taste)
• 2 tbsp all-purpose flour
• 1/4 tsp salt
• 2 tbsp amaretto (if desired)
• 3 tbsp unsweetened cocoa powder
• 1/2 tsp instant-espresso powder
• 3 tbsp bittersweet chocolate chips

Directions:

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Put a slim spin on fried chicken by baking with a pretzel crust instead. You'll retain the trademark crunch and flavorful taste while losing tons of unwanted calories and fat. It's a perfect recipe for a healthy home.

Serves 4

Ingredients:

• 2 cups pretzel nuggets
• 1/2 cup spicy brown mustard
• 2 tbsp skim milk
• 3/4 tsp kosher salt Parchment paper
• 3 lb skinless chicken parts (including bones)

Directions:

1. Heat oven to 375°.
2. Pulse pretzels in a food processor until nuggets become coarse crumbs.
3. Whisk mustard, milk and salt in a bowl. Line a large baking sheet with parchment paper.
4. Roll each piece of chicken in mustard mixture, rubbing off excess into a bowl.
5. Coat chicken with crumbs and place on baking sheet.
6. Bake until juices run clear when pierced with a fork, about 45 minutes. Serve warm.

Nutrition Facts:

430 calories per serving 9.7 g fat (2.3 g saturated) 23.8 g carbs 0.5 g fiber 52 g protein

A versatile dish, this soup can be served hot or cold. It's rich in texture and flavor, so it will leave you feeling satisfied. As an added bonus, it's loaded with heart-healthy beta-carotene.

Ingredients: 

• 1 1/2 tbsp olive oil
• 1 cup thinly sliced leeks (white part only)
• 1/2 large white onion, diced (about 1 cup)
• 2 1/2 lb organic carrots, chopped
• 2 cups vegetable stock
• 1 tbsp chopped fresh lemongrass (or 2 tsp dried, tied in a piece of cheesecloth)
• 3 1/2 tsp minced fresh ginger
• 1 cup fresh carrot juice
• 1/2 cup light sour cream, plus
• 4 tsp for garnish Coarsely ground black pepper
• 1 tbsp chopped chives

Directions:

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Detox never tasted so good. This recipe for red cabbage and apple salad with ginger vinaigrette delights for just 215 calories.

Prep: 20 minutes Makes 4 servings

Ingredients:

• 3 tablespoons apple cider vinegar
• 1 1/2 teaspoons grated peeled fresh ginger
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1/2 teaspoon minced garlic
• 3 tablespoons extra-virgin olive oil
• 1/4 teaspoon kosher salt 1
• /8 teaspoon ground black pepper
• 2 cups packed shredded red cabbage
• 2 cups packed shredded Napa cabbage
• 2 cups thinly sliced Granny Smith apple
• 2 teaspoons fresh lemon juice
• 1/4 cup golden raisins, plumped in hot water
• 1/4 cup toasted, unsalted sunflower seeds

Directions:

1. Whisk together first 5 ingredients (through garlic) in a small bowl. Whisk in olive oil, salt, and pepper; set aside.
2. Toss cabbages together in a large serving bowl. Toss apple slices with lemon juice to keep from browning.
3. Add apple, raisins, and half the sunflower seeds to cabbage. Toss with the dressing. Garnish servings with remaining seeds.

Nutrition Facts:

Calories 215; Fat 15g (sat 2g, mono 8g, poly 4g); Cholesterol 0mg; Protein 3g; Carbohydrate 20g; Sugars 13g; Fiber 3g; Iron 1mg; Sodium 119mg; Calcium 50mg

This steamed dish, one that Lo calls her "comfort food," has rich Asian flavors. Since it's simple to prepare, it's the perfect piece of fish to serve at your next dinner party.

Serves 8

Ingredients:

• 2 whole fish (about 2 lb each, such as black sea bass or wild salmon), scaled, gutted and scored
• 1/2 cup sliced scallions (green part only)
• 2 tbsp fresh julienned ginger
• 1/2 cup soy sauce
• 1/4 cup peanut oil
• 1 tsp sesame oil
• 1/2 tsp sugar

Directions:

1. Position oven racks in upper and lower thirds of oven. Heat oven to 450Ëš.
2. Place a long piece of aluminum foil on a large, shallow baking sheet (foil should be longer than sheet); repeat with another baking sheet; place 1 whole fish on each sheet.
3. Season each fish on both sides with salt and pepper. Whisk remaining ingredients in a bowl; spoon over each fish. Seal foil loosely around each fish to create a somewhat roomy pocket.
4. Bake 10 minutes per inch of thickness of fish at its thickest part (typically 20 to 25 minutes for a 2-inch-thick fish). Remove foil and serve with juices.

Nutrition Facts:

156 calories per serving 6.1 g fat (1.2 g saturated) 1.2 g carbs 0.2 g fiber 22.8 g protein  

Source

From celeb chef Rachael Ray’s new book, Yum-o! The Family Cookbook. The secret ingredient in this mac ‘n’ cheese is Dijon mustard.

Serves 4 to 6

Ingredients:

• 2 tablespoons butter
• 2 tablespoons flour
• 1 cup chicken stock
• 1½ cups milk
• 2 cups sharp cheddar cheese, grated
• Salt and pepper
• 1 tablespoon Dijon mustard
• 1 pound whole wheat pasta, cooked to al dente
• 1 head cauliflower, cut into florets and steamed until almost tender, 6-7 minutes

Directions:

1. In a saucepot, melt the butter over medium-low heat, add flour and cook for 1 minute.
2. Whisk in chicken stock and milk.
3. Thicken the sauce for 5 minutes and stir in cheese, season with salt and pepper, and stir in the secret ingredient (the mustard).
4. Toss sauce with whole wheat pasta and cauliflower.

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To remove the citrus fruits’ bitter white pith for this fresh recipe, cut the peel away with a sharp knife. This recipe makes more dressing than you’ll need; you can refrigerate the extra for up to 5 days.

Prep: 18 minutes Makes 4 servings

Ingredients:

• 1/3 cup orange juice
• 1/3 cup extra-virgin olive oil
• 3 tablespoons lime juice
• 2 tablespoons honey
• 1 medium halved peeled avocado, seeded and cut into 1/2-inch chunks
• 1 peeled pink grapefruit, cut into sections
• 1 peeled navel orange, cut into sections
• 1/2 red pepper, chopped
• 4 minced green onions
• 4 cups field greens

Directions:

1. Combine first 4 ingredients (through honey) in a food processor or blender, or use a handheld immersion blender, and process for 1 minute until the mixture is smooth and creamy.
2. Combine the remaining ingredients (except the greens) in a large, nonreactive bowl (glass, stainless steel, or glazed ceramic). Toss with half of the dressing to moisten. Serve over field greens.

Nutrition Facts:  

Serving size: 1 cup greens, about 1/2 cup grapefruit mixture, and 2 tablespoons dressing.) Nutrition: Calories 234; Fat 17g (sat 2g,mono 12g,poly 2g); Protein 3g; Cholesterol 0mg; Calcium 75mg; Sodium 21mg; Fiber 7g; Iron 2mg; Carbohydrate 23g