Healthy Brownie*

Yield: 16 squares

1 cup flour

1/2 cup unsweetened cocoa

1/4 tsp salt

1/3 cup butter

 2 ounces dark chocolate, chopped

1 cup sugar

1/4 cup low-fat milk

1 tsp vanilla extract

2 large egg yolks

1 large egg

cooking spray.

1. Preheat oven to 350 degrees F.

2. Combine flour, cocoa, and salt in a medium bowl; stir with a whisk.

3. Place butter and chocolate in a medium microwave-safe bowl, and microwave at HIGH for 45 seconds, stirring every 15 seconds. Stir until smooth, and set aside. Cool slightly. Add sugar, milk, vanilla, egg yolks, and egg; stir with a whisk to combine. Add butter mixture to flour mixture, sitrring just until combined. Pour batter into an 8-inch square metal baking pan coated with cooking spray. Bake at 350 for 20 minutes ot until toothpick inserted in center comes out almost clean. 

Serving Size: 1 square
Calories: 147

Fat: 6.1 g (sat 3.6 g, mono 1.5 g, poly 0.3 g)

Protein: 2.3 g

Carbohydrates: 22.4 g

Fiber: 1.3 g

Cholesterol: 47 mg

Iron: 1 mg

Sodium: 73 mg

Calcium: 15 mg

Grilled Jerk Shrimp Orzo Salad*

1 large ear sweet corn in husk
1 tsp olive oil
1/3 cup uncooked whole wheat orzo pasta
6 fresh asparagus spears, trimmed
1/2 pound uncooked medium shrimp, peeled and deveined
1 T Caribbean jerk seasoning
1 small sweet red pepper, chopped

Dressing:
2 T white vinegar
1 T water
1 T lime juice
1 T olive oil
1/8 tsp salt
1/8 tsp pepper

1. Carefully peel back corn husk to within 1 inch of bottom; remove silk. Brush corn with oil. Rewrap corn in husk and secure with kitchen string. Grill corn, covered, over medium heat for 25-30 minutes or until tender, turning often.

2. Meanwhile, cook orzo according to package directions. Drain and rinse in cold water; set aside.

3. Thread asparagus spears onto two parallel metal or soaked wooden skewers. Rub shrimp with jerk seasoning; thread onto two skewers. Grill asparagus and shrimp, covered, over medium heat for 5-8 minutes or until asparagus is crisp-tender and shrimp turn pink, turning once.

4. Cut corn from cob; place in a large bowl. Cut asparagus into 1-inch pieces; add to bowl. Add the shrimp, orzo, and pepper. In a small bowl, whisk the dressing ingredients. Pour over salad; toss to coat.

2 servings

2 cups per serving
Calories: 352 g
Fat: 12 g (sat 2 g)
Cholesterol: 138 mg
Sodium: 719 mg
Carbs: 38 g
Fiber: 8 g
Protein: 26 g

Grilled Chicken and Pesto Farfalle

10 servings

1 3/4 pounds skinless, boneless chicken breast halves
1 tsp salt, divided
3/4 tsp freshly ground black pepper, divided
cooking spray
20 ounces uncooked farfalle
1 T butter
3 garlic cloves, minced
1 1/2 cups low-fat milk, divided
2 T flour
1 (3.5 ounce) jar commercial pesto
3/4 cup half-and-half
2 cups shredded fresh Parmesean cheese, divided
4 cups halved grape tomatoes
1/2 cup chopped fresh basil

1. Prepare grill to medium-high heat.
2. Sprinkle chicken evenly with 1/4 tsp salt and 1/4 sp pepper. Place chicken on grill rack coated with cooking spray; grill 10 minutes or until done, turning after 6 minutes. Remove from grill; let stand 5 minutes. Cut chicken in 1/2-inch pieces; keep warm.
3. Cook pasta according to package directions, omitting salt and fat. drain in colander over a bowl, reserving 1/4 cup cooking liquid. Place pasta in a large bowl.
4. Heat butter in a medium sauce pan over medium heat. Add garlic to pan; cook 1 minute, stirring occasionally. Combine 1/2 cup milk and flour in a small bowl, stirring with a whisk. Add milk mixture to pan, stirring constantly with a whisk. Cook 8 minutes or until sauce thickens, stirring frequently. Add 1/4 cup reserved cooking liquid, remaining 3/4 tsp salt, remaining 1/2 tsp pepper, and 1 cup cheese; stir until cheese melts.
5. Add chicken and sauce to pasta, tausing well to coat. Add tomatoes and basil, toss gently. Sprinkle with remaining 1 cup cheese. Serve immediately.

Calories: 508 (30% from fat)
Fat: 16.7 g (sat 7.7 g, mono 6.5 g, poly 1.1 g)
Protein: 38.3 g
Carbs: 50.7 g
Fiber: 2.9 g
Cholesterol: 81 mg
Iron: 3.5 mg
Sodium: 781 mg
Calcium: 397 mg

Add spinach, zuchinni, mushroom

Rosemary Chicken Salad Sandwiches

3 cups chopped roasted skinless, boneless chicken breasts (about 3/4 pound)
1/3 cup chopped green onions
1/4 cup chopped smoked almonds
1/4 cup plain fat-free yogurt
1/4 cup light mayo
1 tsp chopped fresh rosemary
1 tsp Dijon mustard
1/8 tsp salt
1/8 tsp freshly ground black pepper
10 slices whole-grain bread

Combine first 9 ingredients, stirring well. Spread about 2/3 cup of chicken mixture over each of 5 bread slices, and top with remaining bread slices. Cut sandwiches diagonally in half.

Calories: 360 (29% from fat)
Fat: 11.6 g (sat 2.1 g, mono 3.5 g, poly 1.8 g)
Protein: 33.6 g
Carbohydrates: 29.9 g
Fiber: 4.4 g
Cholesterol: 76 mg
Iron 2.9 mg
Sodium: 529 mg
Calcium: 104 mg

Add chopped celery, dried cranberries, spinach. Mayo can be reduced if you add more yogurt. Greek yogurt instead of low-fat yogurt

Fiesta Chicken Tacos with Mango and Jicama Salad

Salad:
3/4 cup julienne-cut peeled jicama
1/2 cup sliced peel ripe mango
1/4 cup sliced red onion
1 T fresh lime juice
1/2 tsp sugar
1 1/2 tsp chopped fresh cilantro
1/4 tsp salt
dash of black pepper

Tacos:
1 T olive oil, divided
1 pound skinless, boneless chicken breast, cut into thin strips
1/2 tsp chili powder
1/2 tsp ground cumin
1/8 tsp ground chipotle chile pepper
1 cup sliced red bell pepper
1 cup sliced red onion
1/4 tsp salt
8 (6-inch) corn tortillas
1 cup mixed salad greens

1. To prepare salad, combine first 8 ingredients.

2. To prepare tacos, heat 2 tsp oil in a large nonstick skillet over medium-high heat. Sprinkle chicken evenly with chili powder, cumin, and chipotle pepper. Add chicken mixture to pan; saute 3 minutes. Remove from pan.

3. Heat remaining 1 tsp oil in pan. Add bell pepper and 1 cup onion; cook 3 minutes or until crisp-tender. Return chicken mixture to pan; cook 2 minutes or until chicken is done. Sprinkle with 1/4 tsp salt.

4. Heat tortillas according to package directions. Arrange 2 T mixed greens, about 1/3 cup chicken mixture, and about 2 T salad in each tortilla. Fold over.

Calories: 320
Fat: 6.4 g (sat 1.1 g, mono 3.2 g, poly 1.3 g)
Protein: 30.4 g
Carbs: 36.1 g
Fiber: 5.8 g
Cholesterol: 66 mg
Iron: 2.2 mg
Sodium: 471 mg
Calcium: 129 mg

Maybe add black beans or corn. Can serve with a small dollop of sour cream

French Toast

1 French baguette
1 cup milk
1/2 cup heavy whipping cream
2 eggs
1 tsp ground cinnamon
1/4 cup white sugar
1 dash ground nutmeg
3 T butter
powder sugar for on top

Note: to make it Haitian style, replace cup of milk with a cup of orange juice

1. Slice baguette. Allow to sit for around 4 hours to harden the bread.
2. Combine milk, cream, eggs, cinnamon, and sugar in a medium bowl. Pour the mixture into a 9x13 pan. Place bread slices in pan and turn until liquid is absorbed, about 2-3 minutes.
3. In a large skillet, melt butter over medium heat. Add bread slies and cook unti browned on both sides, about 5 minutes. Dust generously with confectioners' sugar and serve warm.

Shrimp and Asparagus Pasta

1 bunch of asparagus
1 box whole wheat linguine, angel hair, whatever pasta you choose
4 cloves garlic, minced
1 T olive oil
1/8 cup butter
2 T lemon juice
medium shrimp (however much you choose)
5 ounces mushroom, sliced
grated Parmesean cheese
salt and pepper to taste

1. In a tall pan, steam asparagus; chop and set aside.
2. Bring a large pot of salted water to full boil, place the pasta in the pot and return to a roiling boil; cook until al dente. Drain well.
3. In a large saucepan, saute garlic in the olive oil over medium heat until the garlic is golden brown.
4. Place butter and lemon juice in the sauce pan. Heat until the butter has melted. Place the shrimp in the saucepan and cook until pink. Place the mushrooms and asparagus into the saucepan, cook until mushrooms are tender.
5. Toss the shrimp and vegetable mixture with the pasta and sprinkle with Parmesean cheese. Salt and pepper to taste.