This wonderful dish makes 4 nice healthy servings. I like to serve it with rice and broccoli or asparagus. Potatoes are a great complement too. Toast some whole grain bread and serve.

4 – 4oz.fresh salmon fillets
1/4 cup light mayo
2 to3 Tbs. of grated parmesan cheese
1 Tbs. fresh chives
1 tsp. Worcestershire sauce or white wine

Directions:

1. Coat baking pan with Pam cooking spray carefully lay each salmon fillet in pan without breaking.
2. In small bowl stir together mayo, cheese, chives, and Worcestershire sauce.
3. Spread mayo mixture over salmon fillets.
4. Bake on 450 degrees for 4 to 6 minutes.
5. Test with fork for flakiness when done.
6. Serve with steamed rice and broccoli.

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!

When I’m feeling mighty hungry, I belly on up to the bar and enjoy me a Tall One. A tall turkey sandwich, that is. It’s a healthy version that tastes as good as it looks. It will give you that Cowgirl attitude to stay slim, long and lean.

2 slices Jenny-O Deli Turkey
1 Tbs. fat free plain yogurt
2 teaspoons horseradish mustard
2 slices multi-grain bread, toasted
4 leaves of lettuce
4 tomato slices
1 yellow sweet pepper sliced
1 slice red onion
1 bag fresh pea pods (in place of chips)

Directions:

1. In a small bowl stir together yogurt and horseradish mustard.
2. Spread on toasted bread slices.
3. Layer lettuce, turkey, tomato, onion, pepper slices on top of bread.
4. Add pea pods and toasted bread slice.

Health Benefits:
Turkey is low in saturated fat and calories. It’s a great source of protein and makes a great sandwich. Spread with the fat-free yogurt in place of mayo and you’ll reap the health benefits of probiotics and prebiotics. The sweet pepper, tomato and onion add the antioxidants needed to fight free radicals and the pea pods are a nutritious treat that makes a great crunchy alternative to high fat potato chips.

This dish always makes me think of summer, but with the ready availability of squash, this dish can be enjoyed all year around. The pretty yellow squash and bright green zucchini make it the perfect accompaniment for a Mother’s Day or Easter Dinner. (serves 4)

2 small yellow summer squash or zucchini halved lengthwise and cut into 1/2 inch slices
8 oz. large whole mushrooms halved or quartered
1 medium onion
1 cup sliced celery
1/2 teaspoon lemon peel
2 Tbs. chopped roasted red pepper or pimiento
1 Tbs. lemon juice
2 Tbs. fresh tarragon or 1 tbs. dried crushed

1. In a large saucepan cook mushrooms, squash, onion, and celery in boiling water until tender. Drain well.
2. Return veggies to saucepan.
3. Carefully, stir in roasted sweet red pepper or pimiento, lemon peel, lemon juice, and tarragon.
4. Cook and stir 1 to 2 minutes until heated through.

Health Benefits:
High in Vitamins A, C and K and full of antioxidants. This is an excellent dish to serve with a protein and side of rice or pasta for all of your nutrient needs.

This extremely healthy soup is my kids favorite. It tastes like pizza, so they usually want seconds. It’s even better on the second day, that’s when I usually sneak a bowl for lunch or snack. My kids always ask for cheese please, so be kid friendly and think of all the veggies they are getting.

1cup chopped onion
1 cup chopped green sweet pepper
1 cup sliced zucchini
1 cup fresh sliced mushrooms
1 can 13 to 14 oz. low sodium beef flavored broth
1 can Italian style tomatoes undrained and cut up
1 8 oz. can pizza sauce
1/2 teaspoon seasoning
4 oz. cooked smoked sausage thinly sliced (optional on verity of sausage)
1 cup shredded reduced fat mozzarella cheese

1. In medium saucepan combine onion, mushrooms, zucchini, sweet pepper, 1/2 the broth to boiling, reduced heat cover and simmer 5 min.
2. Stir in remaining broth, un-drained tomatoes, pizza seasoning, simmer 5 to 10 min more till veggies are tender.
3. Top each serving with cheese.

Health Benefits:
Low in fat, sodium, sugar and cholesterol. This soup is full of antioxidants, Beta Carotene and flavanoids. Loaded with heart healthy vegetables that will satisfy your tummy without stretching your waistline or your wallet.

Who says you can’t enjoy fine dining at home? Light some candles, and get out your good china, this meal deserves an elegant presentation. A great dish to serve when you want to impress your guests or divide the recipe in half for an intimate dinner for two.

8 lamb rib or loin chops
1/3 tbs. chopped shallots
1/4 teaspoon crushed red pepper
1/4 cup vinegar
2 tbs. dried cranberries
1/2 teaspoon ginger
4 baking sweet potatoes

Directions:

1. Clean sweet potatoes, bake 350 degrees until soft.
2. Trim chops, place on unheated rack of broiler pan.
3. Combine shallots and red pepper, set aside 2 tbs. for sauce.
4. Rub the remainder of the shallots and red pepper into the chops.
5. Broil chops 10 to 12 minutes until cooked through.
6. In small sauce pan combine 2 Tbs. of shallot, red pepper, brown sugar, vinegar, cranberries and ginger and bring to boil.
7. Cover and simmer 10 minutes.
8. Serve chops with sauce, and sweet potato

Health Benefits:
An excellent source of protein, lamb is high in zinc, which is beneficial to the immune system. Zinc also helps to regulate the metabolism and stabilize blood sugar levels. Sweet potatoes are a great source of Beta Carotene, high in fiber and potassium.