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Thai Beef Cabbage Wraps
Prep: 15 minutes
Cook: 15 minutes • Serves: 4
1 pound rib eye or sirloin steak
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 tablespoon canola oil
1 cup thinly sliced red onion
1/3 cup hoisin sauce
2-1/2 tablespoons water
2 tablespoons sweet Thai chili sauce
8 napa cabbage leaves
1 cup cooked brown rice, warmed
1 green onion, thinly sliced
1 cup chopped cucumber
1/2 cup matchstick-cut carrots

1. Heat large cast iron skillet over medium-high heat. Sprinkle steak with salt and pepper; add oil to skillet. Cook steak 8 minutes or until internal temperature reaches 135°F for medium-rare, turning once; transfer to cutting board. Loosely cover with aluminum foil; let stand 10 minutes. (Internal temperature will rise to 145°F upon standing.)
2. Add red onion to same skillet with drippings; cook 3 minutes, stirring frequently. In small bowl, stir hoisin sauce, water and chili sauce.
3. Thinly slice steak across the grain. Evenly top cabbage leaves with rice, steak, red onion, green onion, cucumber and carrots; serve with sauce.
Approximate nutritional values per serving: 334 Calories, 11g Fat (3g Saturated), 67mg Cholesterol, 741mg Sodium, 32g Carbohydrates, 3g Fiber, 27g Protein
Chefs Tip:
Serve sprinkled with dry roasted peanuts or cashews garnished with cilantro sprigs.
Greek Chicken Pitas with Dill-Feta Sauce
Prep: 15 minutes
Grill: 10 minutes • Serves: 4
Dill-Feta Sauce
1 container (6 ounces) low fat plain Greek yogurt (3/4 cup)
1 garlic clove, crushed
2 tablespoons crumbled feta cheese
1 tablespoon chopped fresh dill

Chicken Pitas
1 pound boneless, skinless chicken breasts
Nonstick cooking spray
1-1/2 cups loosely packed baby spinach
1 medium tomato, diced
1/2 medium red onion, thinly sliced
3/4 cup rinsed and drained garbanzo beans
1/2 cup drained and diced canned beets
1/2 cup drained sliced black olives
2 whole wheat pitas, each cut in half

1. Prepare Dill-Feta Sauce: In small bowl, with rubber spatula, fold together all ingredients. With whisk, stir sauce until well combined. Refrigerate until ready to serve.
2. Prepare Chicken Pitas: Prepare outdoor grill for direct grilling over medium heat. Spray chicken breasts with nonstick cooking spray. Place chicken on hot grill rack; cover and cook 10 minutes or until internal temperature reaches 165°, turning once. Cool chicken 5 minutes and slice.
3. To assemble pitas, evenly divide spinach, chicken and remaining ingredients into each pita half. Serve with Dill-Feta Sauce.
Approximate nutritional values per serving (1/2 sandwich): 340 Calories, 9g Fat (2g Saturated), 72mg Cholesterol, 590mg Sodium, 32g Carbohydrates, 4g Fiber, 6g Sugars, 1g Added Sugars, 34g Protein
Chefs Tip:
To grill pitas before filling, spray uncut pitas with nonstick cooking spray and cook in grill pan over medium heat 1 to 2 minutes per side or until grill marks appear.
Super Guacamole
Prep: 20 minutes • Serves: 15
2 small vine-ripened tomatoes, coarsely chopped
3/4 cup chopped green onions (about 5)
1 tablespoon chopped fresh cilantro plus ½ cup packed leaves
1 package (12 ounces) frozen sweet peas, thawed
3 garlic cloves
2 medium ripe avocados, pitted and peeled
1 large jalapeño chile pepper, halved and seeded
1/4 cup fresh lime juice
1 teaspoon lime zest
3/4 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon kosher salt
1/4 teaspoon ground red pepper

1. In small bowl, toss tomatoes, 1/4 cup green onions and 1 tablespoon chopped cilantro.
2. In food processor with knife blade attached or blender, purée remaining ingredients, and remaining 1/2 cup green onions and 1/2 cup cilantro leaves until mixture is smooth, scraping sides of bowl occasionally.
3. Transfer guacamole to serving bowl; top with tomato mixture to serve. Makes 2-3/4 cups guacamole and 1 cup tomato mixture.
Approximate nutritional values per serving (about 1/4 cup dip): 76 Calories, 4 Fat (1g Saturated), 0mg Cholesterol, 70mg Sodium, 8g Carbohydrates, 4g Fiber, 3g Sugars, 0g Added Sugars, 3g Protein
Chefs Tip:
Guacamole and tomato mixture can be prepared and refrigerated up to 6 hours in advance. Top the guacamole with tomato mixture just before serving. Include the seeds and veins of the jalapeño chile pepper for a spicier guacamole.
Dilled Shrimp Salad Sandwiches
Prep: 20 minutes
Serves: 4
3 cup light mayonnaise
1/4 cup light sour cream or low fat Greek style plain yogurt
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh dill
1 teaspoon lemon zest
1-1/2 teaspoons hot sauce
1-1/2 pounds 41-50 count cooked tail-on peeled and deveined shrimp (thawed if necessary), tail shells removed and each cut crosswise into 3 or 4 pieces
2 medium celery ribs, finely chopped (about ¾ cup)
3/4 cup peeled and finely chopped English cucumber
1/4 cup finely chopped red onion
4 whole wheat hot dog buns

1. In large bowl, stir mayonnaise, sour cream, lemon juice, dill, lemon zest and hot sauce. Fold in shrimp, celery, cucumber and onion. Makes about 4 cups. Evenly divide shrimp salad between rolls.
Approximate nutritional values per serving: 392 Calories, 11g Fat (3g Saturated), 280mg Cholesterol, 599mg Sodium, 31g Carbohydrates, 1g Fiber, 6g Sugars, 3g Added Sugars, 42g Protein
Tomato, Arugula and Feta Cauliflower Pizza
Prep: 25 minutes plus standing
Bake: 31 minutes • Serves: 4
1 bag (16 ounces) cauliflower pearls
1/4 cup water
2 large egg whites
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons grated Parmesan cheese
1 tablespoon olive oil
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
2 garlic cloves, minced
2 Roma tomatoes, sliced crosswise
3 cups crumbled feta cheese
1/2 cup packed baby arugula

1. In large microwave-safe bowl, stir cauliflower pearls and water; cover with plastic wrap and heat in microwave oven on high 12 minutes or until very tender; let stand 30 minutes. Transfer cauliflower to clean kitchen towel; squeeze until very dry.
2. Preheat oven to 450°. Line cookie sheet with parchment paper.
3. In same bowl, stir cauliflower, egg whites, mozzarella cheese, Parmesan cheese, 1-1/2 teaspoons oil, salt and pepper. Press cauliflower mixture into 14-inch circle on prepared cookie sheet. Bake 24 minutes or until browned.
4. In small bowl, stir garlic and remaining 1-1/2 teaspoons oil. Brush crust with oil-garlic mixture; top with tomatoes and feta cheese. Bake 7 minutes longer or until top is lightly browned.
5. To serve, sprinkle pizza with arugula; cut into 8 wedges.
Approximate nutritional values per serving: 158 Calories, 10g Fat (4g Saturated), 22mg Cholesterol, 421mg Sodium, 8g Carbohydrates, 3g Fiber, 4g Sugars, 0g Added Sugars, 10g Protein
Chefs Tip:
If cauliflower pearls are unavailable: Coarsely chop 1 medium head of cauliflower. In 2 batches, pulse the cauliflower in a food processor 10 times or to a rice-like consistency.
Broiled Salmon with Red Onion and Rosemary
Prep: 20 minutes
Broil: 11 minutes • Serves: 4
4 boneless salmon fillets (about 1-1/2 pounds)
2 teaspoons olive oil
3 tablespoons fresh lemon juice
1/2 teaspoon fresh cracked black pepper
1/2 teaspoon garlic powder
1/4 teaspoon salt
2 sprigs rosemary, cut into small sprigs (2 tablespoons) plus additional sprigs for garnish (optional)
1/2 small red onion, thinly sliced (about 1/2 cup)
Lemon slices for garnish (optional)

1. Place oven rack 4 to 5 inches from broiler. Preheat broiler to high. Lightly brush both sides of salmon with oil. In 13 x 9-inch baking dish, place salmon, skin side up, and broil 3 to 4 minutes or until skin is lightly browned.
2. With wide spatula, turn salmon. Pour lemon juice over salmon and sprinkle with pepper, garlic powder and salt. Broil salmon 6 minutes. Evenly sprinkle rosemary and red onion over top of salmon; broil 2 to 3 minutes or until salmon is almost opaque throughout and internal temperature reaches 145°. Slip spatula between salmon skin and flesh to remove skin.
3. Serve salmon garnished with rosemary sprigs and lemon slices, if desired.
Approximate nutritional values per serving: 306 Calories, 15g Fat (2g Saturated), 107mg Cholesterol, 231mg Sodium, 2g Carbohydrates, 0g Fiber, 1g Sugars, 0g Added Sugars, 39g Protein
Chefs Tip:
Pair this salmon with steamed new potatoes for a simple, healthy and delicious meal.
Quinoa-Crusted Salmon over Kale Pesto Zoodles
Prep: 25 minutes
Bake/Cook: 25 minutes • Serves: 4
Kale Pesto
1 garlic clove, coarsely chopped
2 cups packed torn kale leaves
1 cup packed fresh basil leaves
1/2 cup coarsely chopped hazelnuts
1/2 cup extra virgin olive oil
1/4 cup grated Parmesan cheese plus additional for garnish (optional)

Quinoa-Crusted Salmon
Nonstick cooking spray
4 skinless salmon fillets (about 4 ounces each)
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3/4 cup cooked quinoa

Zoodles
1 tablespoon extra virgin olive oil
1/2 medium eggplant, cut into 1/2-inch pieces (about 1-1/2 cups)
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 medium yellow squash and/or zucchini, spiralized (about 1 pound)
1/4 cup drained oil-packed julienne cut sundried tomatoes

1. Prepare Kale Pesto: In food processor, pulse garlic, kale, basil and hazelnuts until finely chopped. With processor running, slowly add oil; process until combined. Add cheese; pulse until combined. Makes about 1-1/2 cups. 

2. Prepare Quinoa-Crusted Salmon: Place oven rack 4 to 5 inches from broiler. Preheat broiler to high. Spray rimmed baking pan with nonstick cooking spray. Sprinkle salmon with salt and pepper; place on prepared pan. Broil 5 minutes; turn salmon and spray with cooking spray. Evenly press quinoa onto salmon; broil 7 minutes or until internal temperature reaches 145°.
3. Prepare Zoodles: In large skillet, heat 1 teaspoon oil over medium-high heat; add eggplant, salt and pepper. Cook 1 minute, undisturbed; cook 5 minutes or until golden brown, stirring occasionally. Transfer eggplant to bowl.
4. In same large skillet, heat remaining 2 teaspoons oil over medium-high heat; add squash and/or zucchini and cook 5 minutes or until crisp-tender. Stir in tomatoes, 1/2 cup pesto and eggplant.
5. Serve zoodle mixture topped with salmon; sprinkle with cheese and serve with additional pesto, if desired.
Approximate nutritional values per serving: 438 Calories, 29g Fat (4g Saturated), 73mg Cholesterol, 404mg Sodium, 18g Carbohydrates, 5g Fiber, 4g Sugars, 0g Added Sugars, 31g Protein
Chefs Tip:
Use remaining pesto to serve over eggs, use as a sandwich spread or dip for vegetables.
Cedar Planked Salmon with Jalapeño-Corn Salsa
Prep: 15 minutes plus soaking
Grill: 20 minutes • Serves: 4
1 cedar grilling plank
2 ears of corn, silks and husks removed
2 jalapeño peppers
4 teaspoons extra virgin olive oil
3 tablespoons finely chopped red onion
2 tablespoons coarsely chopped fresh cilantro leaves
2 tablespoons fresh lime juice
3/4 teaspoon salt
1/4 teaspoon ground chipotle powder
1-1/2 pounds fresh salmon fillet
1 tablespoon brown sugar
1 tablespoon fresh lemon juice

1. Immerse plank in warm water as label directs. Prepare outdoor grill for direct grilling over medium-high heat.
2. Coat corn and jalapeños with 2 teaspoons oil. Place corn and jalapeños on hot grill rack; cover and cook 5 minutes, turning frequently to brown all sides. When cool enough to handle, cut corn from cob. Cut jalapeños lengthwise in half; with knife, scrape out seeds and veins then finely chop.
3. In medium bowl, toss onion, cilantro, lime juice, 1/2 teaspoon salt, chipotle powder, corn and jalapeños. Makes about 2 cups.
4. Place salmon, skin side down, on plank and rub remaining 2 teaspoons oil over top; sprinkle with remaining 1/4 teaspoon salt and brown sugar. Place plank with salmon on hot grill rack; cover and cook 15 to 20 minutes or until salmon turns opaque throughout and internal temperature reaches 145°. Drizzle salmon with lemon juice and top with salsa to serve.
Approximate nutritional values per serving: 376 Calories, 18g Fat (3g Saturated), 107mg Cholesterol, 534mg Sodium, 14g Carbohydrates, 2g Fiber, 6g Sugars, 3g Added Sugars, 40g Protein
Salted Caramel Apple Hand Pies
Prep: 35 minutes
Bake: 30 minutes • Serves: 12
1 medium Granny Smith apple
1/4 cup packed light brown sugar
1 tablespoon all-purpose flour plus additional for dusting
1 tablespoon fresh lemon juice
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 package (15 ounces) refrigerated pie crusts
12 individually wrapped caramels, cut in half
1 large egg
1 teaspoon coarse sea salt

1. Preheat oven to 375°. Line rimmed baking pan with parchment paper.
2. Core and thinly slice apple; coarsely chop slices. (You should have about 2 cups.) In large bowl, toss sugar, flour, lemon juice, cinnamon, nutmeg and apples. Dust work surface with flour.
3. Soften 1 pie crust as label directs; unroll pie crust. With 3-inch round cutter or glass, cut 9 circles from dough. Gather dough scraps; with rolling pin, roll out scraps and cut 3 more circles. Place about 2 tablespoons apple filling and 2 pieces caramel in center of 6 circles; top each with remaining 6 circles. Seal edges of pies with fork; transfer pies to prepared pan. Repeat process with remaining pie crust to make 6 more pies.
4. In small bowl, whisk egg; evenly brush tops of pies with egg and sprinkle with salt. With paring knife, cut 2 vents in top of each pie. Bake pies 30 to 35 minutes or until golden brown. Makes 12 hand pies.
Approximate nutritional values per serving (1 pie): 207 Calories, 10g Fat (4g Saturated), 19mg Cholesterol, 383mg Sodium, 30g Carbohydrates, 1g Fiber, 11g Sugars, 10g Added Sugars, 2g Protein
Hearty & Healthy Turkey Chili
Prep: 20 minutes
Cook: 40 minutes • Serves: 12
2 tablespoons olive oil
2 green or red bell peppers, chopped
2 medium celery stalks, chopped
2 medium yellow onions, chopped
4 garlic cloves, minced
1/4 cup chili powder
4 teaspoons minced jalapeño pepper
1 teaspoon ground cumin
1 teaspoon ground red pepper
3 pounds 93% lean ground turkey
1 can (6 ounces) tomato paste
1 can (28 ounces) crushed tomatoes
2 cups less-sodium chicken broth
1 can (15.5 ounces) no salt added cannellini beans, drained and rinsed
1 can (15.5 ounces) no salt added red kidney beans, drained and rinsed
1/4 cup chopped fresh cilantro
Optional garnishes: sour cream or plain Greek yogurt, shredded Cheddar cheese

1. In large saucepot, heat oil over medium heat. Add bell peppers, celery and onions; cook 8 minutes or until vegetables begin to soften, stirring frequently. Stir in garlic, chili powder, jalapeño, cumin and ground red pepper; cook 1 minute.
2. Increase heat to medium-high. Add turkey and cook 8 minutes or until browned, breaking up meat with side of wooden spoon. Stir in tomato paste; cook 1 minute. Stir in tomatoes and broth; heat to simmering. Reduce heat to medium-low; cover and cook 10 minutes, stirring occasionally. Stir in beans and cilantro; cook 5 minutes. Serve chili topped with sour cream and/or cheese, if desired. Makes about 16 cups.
Approximate nutritional values per serving (1 1/3 cups): 319 Calories, 13g Fat (3g Saturated), 88mg Cholesterol, 445mg Sodium, 24g Carbohydrates, 7g Fiber, 7g Sugars, 0g Added Sugars, 30g Protein