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This recipe serves: 12
Preparation time: 10 minutes
Cooking time: 15 minutes

Ingredients
Nonstick cooking spray
1/2 cup flour
1 1/2 cups cornmeal
1 teaspoon salt
1 teaspoon sugar
1 tablespoon baking powder
3 large eggs, room temperature
1 1/4 cups low-fat milk, room temperature
8 tablespoons (one stick) unsalted butter, melted
2 tablespoons chopped jalapeño chili peppers
2 tablespoons chopped, re-hydrated sun-dried tomatoes

Cooking Instructions
1. Preheat the oven to 400°F. Coat a 9” x 9” pan with nonstick spray.
2. Sift the flour, cornmeal, salt, sugar and baking powder together in a mixing bowl. (This can be done the night before and kept covered on the counter).
3. Stir in the eggs, milk, butter, sun-dried tomatoes and jalapeño peppers with a wooden spoon until the dry ingredients are just moistened. Do not over mix.
4. Pour into the pan and bake until golden brown around the edges, about 15 minutes. The cornbread is done when a small knife inserted in the center comes out dry. Best when served warm from the oven.

My sons loved this as children and it was so healthy for them. You can use orange juice concentrate if you like that better.

This recipe serves: 4

INGREDIENTS

• 2 acorn squash, halved and seeded
• 1/4 cup frozen apple juice concentrate, thawed
• 2 tablespoons butter
• 4 teaspoons brown sugar
• 1 teaspoon ground nutmeg
• 1/8 teaspoon ground cinnamon

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C).
2. Fill a baking dish with about 1/2 inch water. Place squash halves cut side down in the dish, and bake 40 minutes in the preheated oven.
3. In a bowl, whisk together the apple juice, butter, brown sugar, nutmeg, and cinnamon.
4. Turn squash halves cut side up in the baking dish, and drizzle evenly with the apple juice sauce. Continue baking 20 minutes.

_{This recipe is provided by FoodFit}

This recipe serves: 8

Ingredients
2 tablespoons olive oil
1 medium onion, chopped
1 large carrot, peeled and chopped
2 stalks celery, chopped
2 cloves garlic, minced
salt to taste
freshly ground black pepper
1 16-ounce can chopped tomatoes
5 cups low-sodium vegetable or chicken broth
1 tablespoon chopped fresh basil, or 1/2 teaspoon dried
1 tablespoon chopped fresh oregano, or 1/2 teaspoon dried
1 tablespoon chopped fresh parsley, or 1/2 teaspoon dried
1/4 pound fresh green beans, stemmed and cut into 1-inch lengths
1 16-ounce can cannellini beans, rinsed and drained
2 medium zucchini, quartered and chopped
1 cup raw, small, shell pasta
1/2 cup freshly grated Parmesan cheese

Cooking Instructions
1. In a large soup pot, heat the olive oil over medium heat. Add the onion, carrot and celery and cook for 5 minutes, or until the vegetables begin to soften. Add the garlic, season with salt and pepper and cook for 2 minutes more.

2. Add the tomatoes, vegetable or chicken broth and herbs, bring to a boil and turn down to a simmer.

3. Add the green and cannellini beans and simmer for 2 minutes.

4. Add the zucchini and pasta and simmer for 10 minutes, or until all of the vegetables are tender and the pasta is al dente. Season with salt and pepper.

5. Serve the soup in large bowls with a sprinkling of Parmesan cheese.

Serving Size: 1 bowl

Recipe Brought to you by FoodFit

This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 30 minutes

Ingredients
For the mashed potatoes:
3 Idaho potatoes, peeled and halved
3 cloves garlic, peeled
1/2 cup skim milk
Salt to taste
Freshly ground black pepper

For the vegetables:
2 tablespoons olive oil
1 medium onion, chopped
1/2 pound mushrooms, sliced
2 tablespoons flour
3 cups low-sodium vegetable broth
1 cup frozen peas
1 cup frozen corn
1 cup frozen cut carrots
1 cup frozen green beans

Cooking Instructions
For the potatoes:
1. Place the potatoes and garlic in a saucepan, cover them with water and add a pinch of salt.
2. Bring to a boil and simmer until the potatoes are tender, about 20 minutes.
3. Drain and mash the potatoes and garlic.
4. Stir in the milk and season to taste with salt and pepper.

For the vegetables:
1. In a large soup pot, heat the olive oil over medium heat. Add the onion and mushrooms and cook until the vegetables are soft.
2. Stir in the flour and cook for 2 minutes more.
3. Slowly whisk in the vegetable broth. Bring the mixture to a boil, add the frozen vegetables and simmer for 3 minutes. Season the vegetable mixture with salt and pepper.
4. Pour the vegetables into a casserole dish. Spread the mashed potatoes over the vegetable mixture.
5. Place the dish on a cookie sheet and bake for 30 minutes or until the potatoes are lightly browned. Serve hot.

Nutrition Facts
Serving Size: 1/6 recipe
Calories 208
Protein 7 g
Total Carbohydrate 37 g
Dietary Fiber 6 g
Sodium 102 mg
Total Fat 5 g
Saturated Fat 1 g
Percent Calories from Fat 21%
Percent Calories from Protein 13%
Percent Calories from Carbohydrate 66%

4 tablespoons diced red onion

4 tablespoons diced red bell pepper

½ teaspoon minced jalapeño

1 teaspoon whole-grain mustard

1 teaspoon Worcestershire sauce

½ teaspoon Tabasco sauce

2 tablespoons Hellmann’s mayonnaise

¼ teaspoon salt

1 egg

2 slices white bread, crusts removed, diced very fine

1 pound jumbo lump crabmeat

Melted butter

Preheat oven to 475 F. In a mixing bowl, combine all the ingredients except the crabmeat and butter; mix well. Add the crabmeat and fold gently. Form into 8 to 10 cakes. Place on a cookie sheet and brush with melted butter.

Bake for 8 to 10 minutes or until hot. To brown the tops, brush again with butter and place under the broiler until lightly browned (about 1 minute). Baking time varies with the size of the cakes. Makes 8 to 10 appetizer crab cakes.

Note: Crab cakes can also be sautéed in olive oil or butter. Lightly brown on both sides (about 6 minutes total). Finish in the oven at 300 F for 8 to 10 minutes.

SOURCE: Dan O’Leary, Chamberlain’s Fish Market

SAUCE FOR CRAB CAKES

2 pieces roasted red bell pepper

1 box Campbell’s Select Red Bell Pepper and Tomato soup

2 tablespoons butter

½ teaspoon salt

Fresh greens (watercress, arugula or baby spinach) for garnish

Corn salsa (purchased, or combine corn kernels with pico de gallo)

Using a blender, blend the bell pepper pieces with the soup until smooth. Transfer to a saucepan over medium heat. Whisk in butter and salt and cook until heated through. Serve with homemade or purchased crab cakes, with greens and corn salsa. Makes enough for 8 servings.

This recipe makes: 4
Preparation time: 5 minutes
Cooking time: 5 minutes

Ingredients
2 ounces semisweet chocolate, about 1/3 cup of chocolate chips
4 cups skim milk
1/4 cup cocoa powder
1/4 cup sugar
1/8 teaspoon peppermint extract

Cooking Instructions
1. Combine the chocolate, milk, cocoa powder and peppermint in a saucepan and heat over medium-high heat. Whisk until the mixture comes to a boil and the chocolate is dissolved.
2. Ladle the hot chocolate into mugs.

Nutrition Facts
Serving Size: 1 mug
Calories 218
Protein 11 g
Total Carbohydrate 39 g
Dietary Fiber 0 g
Sodium 135 mg
Total Fat 5 g
Saturated Fat 3 g
Percent Calories from Fat 18%
Percent Calories from Protein 18%
Percent Calories from Carbohydrate 64%
Recipe Brought to you by Foodfit

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes

Ingredients
1 teaspoon olive oil
1/4 cup finely chopped shallots
2 cups low sodium vegetable broth
1/2 cup Champagne vinegar
juice of 1 orange
1 sprig fresh tarragon
4 wild salmon fillets, about 4 to 6 ounces each
salt to taste
white pepper to taste
1 bunch watercress, large stems removed
1 blood orange, peeled and sectioned
1 orange, peeled and sectioned
1/4 cup thinly sliced red onion

Cooking Instructions
1. In a large nonstick pan, heat the olive oil over medium heat. Add the shallots and cook for 3 minutes. Add the broth, vinegar, orange juice and tarragon and bring to a simmer.
2. Season the salmon with salt and pepper and add the fillets to the simmering liquid. Poach the salmon until it is just cooked, about 4 minutes for thin fillets.
3. Using a slotted spoon, gently remove the fillets from the liquid and place them on a platter.
4. Reduce the poaching liquid by half and remove the sprig of tarragon.
5. In a small bowl, combine the blood orange and orange sections with the red onion.
6. Arrange the watercress around the salmon. Top each fillet of salmon with a spoonful of the orange and onion mixture. Spoon the reduced cooking liquid over and around the salmon and serve.

Nutrition Facts
Serving Size: 1 fillet
Amount Per Serving
Calories 253
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 74 mg
Sodium 174 mg
Total Carbohydrate 15 g
Dietary Fiber 2 g
Protein 31 g
Percent Calories from Fat 23%
Percent Calories from Protein 51%
Percent Calories from Carbohydrate 26%

Recipe Brought to you by FoodFit

This recipe serves: 8

Ingredients
1 pound lasagna noodles
4 teaspoons olive oil
4 cloves garlic, minced
1 pound mushrooms, sliced
salt to taste
freshly ground black pepper
1/4 teaspoon dried oregano
4 bunches fresh spinach, washed and stemmed
2 cups low-fat ricotta cheese
pinch of nutmeg
2 cups basic tomato sauce, homemade, jarred or canned
1 cup shredded low-fat mozzarella cheese
1/2 cup breadcrumbs

Cooking Instructions
1. Bring a large pot of well salted water to a boil and prepare a large bowl of ice water. Add the lasagna noodles to the boiling water and cook until they are just al dente. Drain and plunge the noodles into the ice water to cool them quickly. Drain again and lay the noodles out on paper towels.

2. Heat 2 teaspoons of olive oil in a nonstick pan over medium-high heat. Add the mushrooms, season with salt, pepper and oregano and cook for two minutes. Add half of the garlic and cook until the mushrooms are browned on the edges. Set the mushrooms aside in a strainer to allow the excess liquid to drain.

3. Wipe the inside of the pan with a paper towel and heat the remaining olive oil in it over medium-high heat. Add the garlic, salt and pepper and cook for 30 seconds. (It’s easier to distribute the salt and pepper in the oil before adding the spinach). Add the spinach (with the water that clings to it) and cook until it is just wilted. Set the spinach in a strainer to allow the excess liquid to drain.

4. Preheat the oven to 325°F.

5. In a medium bowl, season the ricotta cheese with salt, pepper and nutmeg.

6. Cover the bottom of a large baking dish that is at least 2 inches deep with a thin coat of tomato sauce. Line the dish with a single layer of lasagna noodles. Spread 1/3 of the ricotta mixture over the noodles and sprinkle with some of the mozzarella cheese. Spread all of the mushrooms over the cheese and sprinkle with a few tablespoons of breadcrumbs. Repeat with another layer of noodles, cheeses, the spinach mixture and breadcrumbs. Continue with another layer of noodles, the remaining ricotta, a sprinkling of mozzarella and the remaining tomato sauce. Finish with a final layer of noodles sprinkled with the remaining mozzarella and breadcrumbs.

7. Cover with foil and bake for 35 minutes. Remove the foil and continue to bake until the top is golden brown, about 5 minutes more. Let stand for at least 15 minutes before cutting into squares and serving.

Serving Size: 1 piece
Nutritional Information
Number of Servings: 8
Per Serving
Calories 354
Carbohydrate 52 g
Fat 6 g
Saturated Fat 2 g
Fiber 6 g
Protein 21 g
Sodium 432 mg

This Recipe brought to you by Foodfit

I grew up eating Alaskan King Crab Legs but when I went to Annapolis for my brother-in-law’s graduation we stopped over in Baltimore for the Maryland Crab Cakes. They were devine!

This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes

Ingredients
For the crab cakes:
1 pound lump crab meat
1 egg white
1/4 cup bread crumbs
1 teaspoon Old Bay Seasoning or seafood seasoning (optional)
1 teaspoon lemon zest
1 tablespoon Worcestershire sauce (optional)
2 tablespoons chopped parsley
1 teaspoon Dijon mustard
1/4 cup low-fat, low sodium mayonnaise

For the tartar sauce:
1/4 cup low-fat, low sodium mayonnaise
1 teaspoon capers
1 tablespoon sweet pickle relish
1 tablespoon finely chopped shallots

Cooking Instructions
1. Carefully pick through the crab meat to remove any cartilage.
2. In a large mixing bowl, combine the egg, bread crumbs, Old Bay seasoning, lemon zest, Worcestershire sauce, parsley, Dijon mustard and mayonnaise.
3. Carefully fold in the crab meat, cover and refrigerate.
4. In a small mixing bowl, combine the mayonnaise, capers, relish and shallots. Cover and refrigerate.
5. Adjust the top oven rack so that it is about 8 inches away from the broiler and preheat the broiler to medium-high.
6. Spray a cookie sheet with nonstick spray. Shape the crab meat mixture into 4 cakes and place them on the prepared cookie sheet.
7. Broil the crab cakes until they are golden brown, about 3 to 4 minutes. Turn the oven to 350°F until the crab cakes are warmed through, about 5 minutes.
8. Serve each crab cake with a generous dollop of tartar sauce.

Nutrition Facts
Serving Size: 1 crab cake with tartar sauce
Calories 200
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 98 mg
Sodium 563 mg
Total Carbohydrate 9 g
Dietary Fiber 0 g
Protein 23 g
Percent Calories from Fat 29%
Percent Calories from Protein 51%
Percent Calories from Carbohydrate 20%

Recipe Brought to you by FoodFit

Sounds so good for a cool autumn evening with a big piece of sour dough bread :)

This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 1 hour

Ingredients
2 cups dried black turtle beans, soaked
1 teaspoon olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
1 tablespoon minced jalapeño pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
2 tablespoons finely chopped cilantro stems
6 cups low-sodium canned vegetable broth
salt to taste
1/4 cup chopped cilantro leaves
1 tablespoon fresh lime juice
4 tablespoons non-fat sour cream

Cooking Instructions
1. Drain the beans and set aside.
2. Heat the oil in a 4-quart pot over low-medium heat for 2 to 3 minutes. Add the onion, celery, green pepper and jalapeño pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 minute more.
3. Add the bay leaf, cilantro stems, beans and broth and bring to a boil quickly over high heat.
4. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes.
5. Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper and keep warm.
6. Blend the cilantro leaves, lime juice and sour cream together.
7. Serve the soup in warm bowls with a dollop of cilantro-lime cream.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.

Nutrition Facts
Serving Size: about 1 cup
Amount Per Serving
Calories 203
Total Fat 2 g
Saturated Fat 1 g
Protein 13 g
Total Carbohydrate 34 g
Dietary Fiber 12 g
Sodium 250 mg
Percent Calories from Fat 10%
Percent Calories from Protein 25%
Percent Calories from Carbohydrate 66%

Recipe Brought to you by FoodFit