I love this recipe because it is so versatile. Sometimes I like to add red bell pepper and even corn to the mix. It’s simple, fast, and all the ingredients are easy to find at your local grocery store.

4 chicken breasts
1 can low sodium black beans
Favorite jar of low sodium or fresh salsa
1bag of clean spinach
1 avocado

Directions:

1. Grill chicken.
2. Heat beans over medium heat.
3. Place a handful of spinach onto each plate. I serve spinach straight out of the bag.
4. Lay one piece of chicken on top of spinach. The heat of the chicken will wilt the spinach.
5. Spoon a tablespoon of beans, a tablespoon of salsa and a slice of avocado over the chicken.
6. If you like add a dollop of low fat sour cream.
7. Enjoy!!
8. Other options: use rice instead of spinach. Use wraps or tacos. Mix it up and make it fast and easy.

Health Benefits:
Black beans are an excellent source of fiber, protein, iron, Vitamin C and calcium. Low fat, low in cholesterol, low sodium content and low in sugar, black beans are always a nutritious treat. Chicken is a low fat choice of meat and a delicious way to get the protein your body needs every day.

Italians like to have a dish of pasta with clam sauce along side most of their entrees. I enjoy the Angel Hair pasta and have even eaten it for breakfast before. The clam sauce is healthy and delicious and a little bit goes a long way.

1 tsp olive oil
1/3 cup chopped onion
2 Tbsp chopped green pepper
2 garlic gloves, minced
3 cups chopped tomatoes
1/2 tsp crushed red pepper
Salt and pepper to taste
1 can 6 or 7 oz minced clams
1/4 cup parsley
8 oz. angel hair, uncooked

Directions:

1. In large skillet add olive oil, onion, green pepper and garlic and saute.
2. Stir in tomatoes, red pepper, parsley and clams. Simmer 5 to 10 minutes.
3. Cook pasta according to directions.
4. Add clam mixture to top of pasta and toss gently. Best served hot.

Health Benefits:
Loaded with antioxidants, tomatoes, olive oil, garlic, green pepper, parsley and onion. This dish is like the dynamic duo when it comes to fighting fat. It’s low in fat, low in cholesterol, low in sodium, low in sugar and low in calories. Delicious and nutritious.

I had this entrée at one of my favorite restaurants and found it so satisfying although they gave me way more food than I could eat at one sitting. I experimented with it at home and came up with this version.

1 lb large shrimp (cleaned)
2 Tbsp fresh lime juice
4 tsp garlic and olive oil
Pinch of salt & pepper
4 cups fennel seed
4 tsp grated cheese

Directions:

1. Heat oil in skillet.
2. Add fennel, garlic, salt and pepper, heat 5 minutes.
3. Toss in shrimp and cook 3 to 6 minutes.
4. Add lime.
5. Can serve over a small serving of pasta with cheese on top if desired.

Health Benefits:
Crunchy and slightly sweet, fennel is high in Vitamin C and dietary fiber, as well as containing healthy doses of magnesium and iron. Shrimp is an excellent source of protein and is low in saturated fat, low in sugar and low in calories. Lime juice adds flavor while helping aid in digestion. Ladies need calcium, so go on and add that grated cheese not only for taste but also for the healthy benefits, too.

“Oh Mama, make some more!” That’s what my boys say when I prepare this Ficarelli family favorite. It’s all the good stuff you love about lasagna but it’s made with potatoes instead of meat. The veggies add some extra texture and it makes a beautiful casserole to prepare for guests.

(1) 10 oz. package frozen chopped broccoli
(1) 15 oz. fat-free ricotta cheese
1 cup shredded carrot
1 cup zucchini
1/2 cup green onion
Pepper to taste
5 large red potatoes, thinly sliced
2 cups low-fat Mozzarella cheese
1/2 cup low-fat Parmesan cheese

Directions:

1. Combine broccoli cheese, carrot, zucchini, and onion in medium bowl and stir well.
2. Coat baking dish with cooking spray.
3. Place one third potato slices on bottom of dish.
4. Spread half of the broccoli mixture, sprinkle with half of the mozzarella cheese.
5. Repeat layers.
6. Top with remaining potato slices and sprinkle with Parmesan cheese.
7. Cover and bake at 375 degrees for 30 minutes.
8. Serve with chicken, your choice of protein or as a meal.

Health Benefits:
Low in saturated fat, low in sodium, low in cholesterol, low in sugar and low in calories, this delicious dish is a heart healthy way to enjoy an Italian favorite. Full of vitamins, nutrients and antioxidants.

This is a family favorite that I lovingly named after my son, Ricky. It could be called Sneaky Tiki dressing because of the clever substitution of yogurt in place of sour cream. The pineapple and vanilla yogurt make it nice and sweet, or if you prefer a less sweetened version, opt for plain yogurt instead of vanilla flavored.

½ cup low fat plain or vanilla yogurt
½ pineapple, cut-up
2 Tbsp non-fat mayo
½ tsp nutmeg

Directions:

1. In a glass bowl, combine all ingredients.
2. Whip with a whisk until soft consistency.
3. Pour into dish and apply to food with ladle or
4. Pour into squeeze bottle or salad dressing dispenser.
5. Chill for at least an hour.
6. Pour over green leafy salads, baked potato, ginger rice, raw or sautéed veggies.

Health Benefits:
Low in saturated fat, low in cholesterol, low in calories and low in sodium, this dip is nutrient rich and tasty. Pineapple is high in Vitamin C, B1, manganese, fiber and contains bromelain, believed to provide anti-inflammatory properties and promote healthy digestion. Yogurt provides healthy bacteria that keep your digestive system healthy. Nutmeg is excellent for destroying unhealthy bacteria in the mouth, primarily the cause of decay and gum disease. A natural relaxant, nutmeg provides heart benefits, helps to alleviate stomach ailments and has been shown to inhibit an enzyme in the brain that contributes to Alzheimer’s Disease.