Mango Salsa 

Serves 2 Calories: 161.5 Protein:  2 Carbs:  25 Fats:  7.9 

1 ripe mango (look for red, yellow, green in color and soft but not mushy) 
1 Serrano Chile, seeded and diced 
½ red bell pepper, seeded and diced 
½ juice from lime or lemon 
½ diced ripe but firm avocado 
1 smashed, minced garlic clove 
2 tablespoons fresh, chopped mint 
2 tablespoons fresh, chopped parsley 
4 tablespoons fresh, chopped cilantro 
Salt and pepper to taste 

Chicken Marsala

Do you ever get home from a busy day whether it is working, carpooling or just running around and not have a plan for dinner? Here is a simple and healthy dinner that you can make in less than 30 minutes.

 4 servings
Preheat oven to 375

• 4 -6 oz boneless, skinless chicken breasts
• 2 Tbsp. olive oil
• ½ cup Marsala cooking wine
• 1 cup small Crimini mushrooms
• 8 garlic gloves peeled and sliced
• 3 lemons zest removed and saved
• 4 fresh rosemary sprigs
• Salt and pepper to taste

Place chicken in a roasting pan, drizzle with olive oil. Season with salt and pepper. Pour Marsala wine over chicken and squeeze the juice of the lemons.Add mushrooms and sprinkle the lemon zest, chopped rosemary and garlic slices over the chicken. Bake for 10 minutes, lower the temp to 350. Spoon juice over chicken and bake for another 15 minutes.
 
Steamed Yellow Summer Squash and Zucchini (Start veggies with 15 Minutes left on chicken) 

• 1 lb yellow summer squash & zucchini, sliced
• Salt and pepper to taste
• Steam veggies for 10-15 minutes depending on size
• Season with salt and pepper
• Top with 1 Tbsp shaved Parmesan cheese

Add a fresh green salad and you are set. 

Enjoy!!

Whole Grain Panzanella

Straight from the garden!

Try this quick and tasty vegan salad/meal on your family tonight ~ I bet they won't miss a thing!

Ingredients

2 c whole-grain bakery-style bread, cut into 1/2 inch cubes
1/2 c red onion diced
4-5 tomatoes, diced 
1 cucumber, peeled and diced 
2 garlic cloves, chopped
1/2 t black pepper
1/4 c parsley, chopped
1/4 c fresh basil, chopped, or 2 tablespoons thyme, fresh
1/2 head Romaine lettuce, torn into bite-size pieces, 
1/2 cup feta cheese, crumbled
2 t Dijon mustard or any spicy mustard
2 T red wine vinegar
3 T ev olive oil

Options:  1 T capers, drained and rinsed; yellow peppers

Directions

Preheat the oven to 375 degrees.
Spread the cubed bread on a sheet pan and bake, shaking the pan every 5 minutes until bread turns a golden brown. Remove from the oven to cool.
Combine all the salad ingredients except for the cheese in a large mixing bowl.
Place the mustard and vinegar in a small bowl, then slowly whisk in the oil to emulsify the dressing. Pour the mixture over the salad. Cover and set aside for 10-15 minutes.
About 10 minutes before serving, add the bread and cheese to the salad and toss well to combine.

Makes 6 two-cup servings.

Super Moist Sweet Bread (made with baby food)

1 c. butternut squash baby food  (I used Gerber brand)
1/2 t. baking soda
3/4 t. baking powder
1 c. whole wheat flour
1 t. real vanilla extract
1/4 t. salt
2 egg whites
1 T. nondaiy butter 
1/2 honey OR 1 c. RAW sugar OR 1 c. other granulated natural sweetener
1/4 c. mini semisweet chocolate chips OR dried blueberries OR chopped nuts
1/4 c. wheat germ

Preheat over to 350 degrees.  Combine all ingredients in a bowl and mix well by hand.  Cut a piece of parchment paper to fit the bottom of the loaf pan; put it in the bottom of the pan and spray it with cooking spray. Pour batter and cover it loosely with foil; bake for 30 mins.  

Remove foil and bake for additional 20 mins or until a toothpick inserted in the middle comes out almost clean; cool completely, slice, serve and smile!

This bread is so moist! It has to do with sealing in the moisture from using parchment paper!

Low Cal/Low/Sugar/Low Fat HIGH FLAVOR Eggnog

Low Fat, Calorie, Sugar 

Eggnog

4 Cups Skim Milk
2 Egg Whites
2t Vanilla Extract
4T Splenda
1t Rum flavoring
Ground Nutmeg


Directions
Combine the egg yolks and milk in a saucepan. Cook over medium heat until the mixture coats a metal spoon. Cool. Beat the egg whites until soft peaks form. Add to the egg custard mixture with the vanilla, sweetener, and flavoring. Mix lightly. Cover and chill. Pour into serving cups and sprinkle with nutmeg.

Number of Servings: 5

Nutritional Info
Amount Per Serving
Calories: 70.1
Total Fat: 2.3 g
Total Carbs: 7.7 g
Protein: 5.9 g

Sweet Potato Muffins

• 2 cups mashed baked sweet potato, about 1 large
• ½ unsweetened applesauce
• 4 tbsp olive oil
• 4 egg whites
• 10 oz apple butter or pumpkin butter
• 1 ½ cups brown rice flour
• 1 ½ cups oat bran
• 1 ½ teasp baking soda
• 1 ½ teasp baking powder
• 1 cup chopped pecans (optional)

Pre-heat oven to 350 degrees.

Mix dry ingredients, then add one at a time wet ingredients until combined.  Add nuts if desired.
Bake in preheated oven for approximately 20 minutes.

Options:  instead of sweet potato, 3 mashed bananas and 1 cup frozen berries (blueberry, blackberry or raspberry).
For Apple muffins, use 1 cup applesauce and 1 cup chopped apples, can add raisins or carrots also.
Have fun create!!
Makes 12 muffins 

A MUST TRY Cauliflower Soup

Ingredients

Cauliflower, raw, 1 head, large broken into medium pieces.

1 onions chopped, raw

4 c chicken stock, home-prepared or low sodium version 

2 slices turkey bacon,chopped

1/2 c milk, canned, evaporated, nonfat

Parsley, 5 sprigs chopped

Tips

I top my soup with Chives, Cracked Pepper and Parmesan Cheese

Directions

Cook bacon in a soup pot over medium heat. Add onions when bacon is cooked through. Saute for 5 minutes. Add chicken stock, parsley and cauliflower and simmer uncovered for 30 minutes. Use an immersion blender to puree the soup. Add milk and soup is ready to serve.

Serving Size: makes 6 1-cup servings.