Category: Recipes

Ingredients:

4 sprays cooking spray

1 tablespoon kosher salt (for the pasta water)

12 ounces whole-wheat rotini

1 pound broccoli rabe, trimmed and cut into 1-inch pieces

12 ounces sweet Italian turkey sausage, casing removed

4 large garlic cloves, finely chopped

2 ½ cups no-sugar-added, fat-free marinara sauce

1 ½ cups shredded part-skim mozzarella cheese

¼ cup grated parmesan cheese 

Directions:

Step 1

Preheat the oven to 375°F. In a large pot of generously salted water, cook the pasta for 8 minutes, stirring occasionally.

Step 2

Stir in the broccoli rabe. Cook until the pasta is almost al dente, 2 to 3 minutes. Reserve 1⁄2 cup of the pasta cooking water. Drain the pasta and broccoli rabe and return to the pot.

Step 3

Meanwhile, coat a 12-inch nonstick skillet with cooking spray and heat on medium-high. Cook the sausage until browned, about 3 minutes, stirring and breaking up the meat with the back of a spoon.

Step 4

Add the garlic and cook until the sausage is cooked through, about 3 minutes, stirring frequently. 

Step 5

Coat a 2½-quart baking dish with cooking spray. Add the sausage to the pasta and broccoli rabe. Stir in the marinara and reserved pasta cooking water. Spoon the pasta mixture into the prepared dish. Sprinkle with the cheeses.

Step 6

Bake until the cheeses are melted and bubbly, about 20 minutes.

Ingredients:

1 small, ripe avocado, pitted and peeled

3 tablespoons salsa verde

⅛ teaspoon table salt

½ cup cooked canned chickpeas, rinsed and drained

2 slices light whole grain bread, toasted

⅛ teaspoon crushed red pepper flakes

Directions:

Step 1

In a medium bowl, use a fork to mash the avocado, salsa and salt until mostly smooth.

Step 2

Add the chickpeas and mash to combine.

Step 3

Divide the chickpea-avocado mixture between the toasts and spread evenly. Sprinkle with red pepper flakes.

Ingredients:

1 pound 93% lean ground turkey

1 cup fresh breadcrumbs

¾ cup carrots, finely grated

½ cup mushrooms, sliced thinly or finely chopped

⅓ cup onion, finely chopped or grated

¼ cup canned tomato sauce

1 large egg

1 large garlic clove, finely chopped

4 teaspoons Worcestershire sauce

¾ teaspoon table salt

¼ teaspoon black pepper

¼ cup ketchup

Directions:

Step 1

Preheat the oven to 375°F. Line a large sheet pan with parchment paper or foil. 

Step 2

In a large bowl, mix the turkey, breadcrumbs, carrots, mushrooms, onion, tomato sauce, egg, garlic, Worcestershire, salt and black pepper using your hands or a wooden spoon.

Step 3

Shape the mixture into a 4-by-8-inch loaf on the prepared pan. Brush all over with the ketchup.

Step 4

Bake until an instant-read thermometer inserted into the center of the meatloaf registers 165°F, about 45 minutes.

Step 5

Transfer to a cutting board and let rest for 10 minutes. Cut the meatloaf into 8 slices.

Ingredients:

4 sprays cooking spray

15 large eggs

½ teaspoon table salt

¼ teaspoon black pepper

12 ounces cooked chicken sausage, sliced

14 ounces frozen pepper and onion blend, thawed

1 cup cherry tomatoes

Directions:

Step 1

Preheat the oven to 375°F. Coat an 11 x 7–inch baking dish with cooking spray.

Step 2

In a large bowl, whisk together the eggs, salt and pepper until well combined. Stir in the sausage.

Step 3

Spread the peppers and onions onto a layer of paper towels or a kitchen towel. Gently pat dry. Stir the pepper mixture and tomatoes into the egg mixture.

Step 4

Pour the egg mixture into the prepared baking dish. Bake until set, 45 to 50 minutes. Cut into 6 equal pieces.

Ingredients:

4 sprays cooking spray

30 mini phyllo shells, thawed if frozen

8 ounces low-fat cream cheese, at room temperature (use 1/3 less fat variety)

¼ cup plain fat-free Greek yogurt

2 tablespoons sugar

1 teaspoon vanilla extract 

1 vanilla bean pod 

½ cup pomegranate seeds  

¼ cup fresh mint leaves 

Directions:

Step 1

Preheat oven to 350 degrees.

Step 2

Place phyllo shells on a baking sheet and bake until lightly toasted, about 5 minutes. Let cool.

Step 3

In a medium bowl, briskly whisk together softened cream cheese, yogurt, sugar and vanilla extract until smooth. Split vanilla bean pod in half and scrape seeds into bowl. Gently combine into cream cheese mixture.

Step 4

Divide cheese mixture evenly among shells. Top each with some pomegranate seeds and a mint leaf. Serve immediately or cover and refrigerate up to 4 hours.