I love to make this ahead of time and serve it after bike riding with the boys, power walking with a friend or a fun game of tennis with a fierce competitor. It’s a great treat to have on hand when the kids get home from school or when my girlfriends stop by for a little get together.

Serves 4

1 head of lettuce / whole romaine good for wraps
1 Tbsp light or low fat mayo
1/4 fat-free sour cream
1/4 tsp curry powder
1/4 tsp garlic powder
3 cups cooked, cut-up chicken (white meat)
1/2 cup celery, cut-up
2 green onions, cut-up
1/2 cup unsalted cashew pieces

Directions:

1. Combine all ingredients, mayo, sour cream, garlic and mix well.
2. Put salad mixture and chicken in large bowl gently tossing till blended.
3. Serve over lettuce leaves.
4. Add cashews on top.

Health Benefits:
Chicken is a low fat and delicious meat that satisfies the appetite; it’s low in calories and a great source of protein. Cashews are also high in protein and a healthy mainstay to enjoy as a snack or a topping for meats, vegetables, yogurts, salads, oatmeal or pasta. Lettuce leaves round out this salad and add fiber and all kinds of nutrients. A good source of beta carotene, folate, manganese, iron and Vitamins C, K, and A.

After a long day or a vigorous workout, I love this abundant mix of veggies over pasta. The colors are amazing and will dress up any table. It’s great to have for lunch or dinner.

2 red peppers
1 small onion
2 garlic cloves
2 cups zucchini
1/2 cup carrots
12 cherry tomatoes
1 large eggplant
2 Tbsp fresh basil
2 ounces, 2 Tbsp olive oil
Fat-free or low fat Feta cheese, crumbled
Whole wheat penne pasta, cooked according to directions

Directions:

1. Coat large skillet with cooling spray and olive oil.
2. Saute onion and garlic until golden.
3. Add all cut-up vegetables.
4. Place over medium heat, 12 minutes or until tender.
5. Cook pasta.
6. Serve vegetables over pasta.
7. Add Feta cheese on top.
8. Can serve as a meal or side with chicken breast. Also good cold the next day.

Health Benefits:
Low in fat, low in cholesterol, low in sodium, low in sugar. This dish is full of antioxidants, vitamins and nutrients. High in fiber and easily digestible, this farmer’s feast is a great choice for a healthy and successful diet to live by.

Red, green and white are the traditional colors of Christmas, but you won’t have to wait until December to enjoy this sumptuous salad. As vivid as a Christmas tree, this salad brings excitement at every presentation.

1 large red tomato
1 large yellow tomato
1 large green pepper
1 jar of black olives

Directions:

1. Cut up and mix together all ingredients.
2. Add a pinch of olive oil.
3. Garnish top with 2 tsp of fresh basil.
4. Drop curled ribbon on the table around the base of the bowl, to draw attention and entice your guests.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this salad is a great way to get a jump start on your daily fruits and veggie requirements. Full of heart healthy antioxidants and high in Vitamin C, it’s a good source of fiber.

This calls for the fancy plates and real napkins. Definitely five star quality. It even sounds exquisite. A lovely dinner for lovers. Don’t overcook the salmon and you won’t be disappointed.

4 salmon filets, 6 oz each, skinned
1/4 low sodium soy sauce
2 cloves garlic, crushed
1/2 tsp ginger
2 tsp rice vinegar
1/4 red pepper flakes
2 Tbsp apricot preserves

1 lb fresh asparagus, trimmed
1 tsp olive oil
1 Tbsp balsamic vinegar

Directions:

Salmon
1. Place fish filet on lightly sprayed pan so it doesn’t stick.
2. Whisk together soy sauce, garlic, ginger, rice vinegar and pepper flakes for marinade.
3. Score each filet and fill with marinade.
4. Cook 4 to 5 minutes on each side.
5. Add additional marinade after turning.
6. Flakes easily when done, don’t overcook.

Asparagus
1. Preheat oven to 400 degrees.
2. Spray baking pan with Pam.
3. Toss asparagus with olive oil until coated.
4. Place in pan and cook for 10 minutes.
5. Sprinkle with balsamic vinegar.

Health Benefits
An excellent source of protein, low in fat and sodium, salmon is a nutrient rich fish. A cold water fish that is recommended because of its high levels of omega 3 fatty acids and the fact that it provides a whole day’s worth of vitamin D! Asparagus is a potent antioxidant that is high in nutrients. A natural aphrodisiac, it has been claimed to increase the libido.

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A great reason to say Ole! This tasty treat is good to eat, and you don’t have to go South of the Border to enjoy this butt-kicking burrito. Serve for lunch or during the week for dinner. It makes a great snack for the kids if you want to cut them into. Serves 4.

4 – 10 inch flour tortillas / whole wheat
1 package all white lean ground chicken
1-cup chopped onion
1- 15oz.can reduced-sodium black beans rinsed and drained
1- 10oz. can chopped tomatoes and green chiles un-drained
2- teaspoons chopped green onions

Directions:

1. Heat oven to 350 degrees.
2. Wrap tortillas in foil to soften 10 min.
3. In a large skillet cook ground chicken and chopped onion until golden.
4. Drain off fat, stir in beans, un-drained tomatoes, green chiles and chili powder.
5. Bring to boil, simmer 5-min. then set aside 1/2 cup for topper.
6. For each burrito spoon remaining filling evenly onto each tortilla-roll-up.
7. Top each burritos with reserved filling.
8. Sprinkle green onion, serve with rice ( whole wheat optional).
9. Pinch of fat free cheese, fat free sour cream and my favorite fresh guacamole.

Health Benefits:

Chicken is high in protein and low in fat so it’s a good choice for a main dish. The black beans are a great source of fiber and antioxidants. Beans help to lower blood pressure and cholesterol. High in nutrients with the tomatoes, green chiles and chili powder. Serve with rice for a meal that will truly fill you up.