Healthy Ground Turkey Meatloaf

Here’s a healthier twist to the traditional meatloaf recipe.  I  swapped ground beef for  ground turkey to lower calories and fat.
  • 1 lb ground turkey
  • 1 egg
  • cracker crumbs (7 saltine whole wheat crackers)
  • 1 Tbsp Worcestershire sauce
  • 1 tsp garlic powder
  • 1-2  tsp basil and oregano
  • 1-2 dashes  black pepper
  • 1 cup (8 oz) tomato sauce


In a large bowl, mix ground turkey, egg, cracker crumbs, and spices until well blended and shape into 2 loaves.  Place in baking dish and pour tomato sauce over loaves.  Cover and bake at 350 degrees for 1 hour.  Makes 6 servings.

Nutrition Info:

146 Calories; 7 gm fat; 2 gm sat fat; 95 mg chol; 338 mg sodium; 5 gm carb; 1 gm fiber; 15 gm protein




Chicken & Broccoli Stir Fry

Stir Frying is a healthy and delicious way to create quick and nutritious meals that the entire family can enjoy.  It’s a nice way to use fresh produce before it spoils. Stir Frying does not have to be Asian cuisine. By changing the spices, a stir fry can be Italian, Mexican or Cajun flavors.


  • 1 lb. boneless chicken breast
  • 1 bell pepper
  • 1 broccoli crown, steamed
  • snow peas
  • carrot
  • 1 Tbsp. canola oil
  • garlic and spices


Heat 1 tablespoon oil in skillet over medium-high heat. Cook and stir chicken and garlic until chicken is slightly pink on the inside, about 2 minutes per side; add vegetables and spices to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 10 to 12 minutes.


260 Calories; 14g Fat; 3g Saturated Fat; 31mg Chol; 384mg Sodium; 20g Carb; 4g Fiber; 14g Protein



2 Ingredient Barbecue Chicken

We all have those evenings where we need something simple to prepare for dinner.  This chicken recipes just require  2 ingredients:

  • 4 Chicken Breasts
  • 1/2 cup Barbecue  Sauce

Place chicken in baking dish and cover with barbecue sauce.  Then bake @ 350 degrees F for an hour or until done.

Dinner is done.  Serve with brown rice, green beans or broccoli, and salad.

Nutrition Info:

177 Calories, 2gm Fat, 11gm Carbohydrate, 27gm Protein, 68mg Cholesterol, 426mg Sodium



Balsamic Pork & Apples in Crockpot

It’s that time year and autumn is officially here.  Apples are in full season by the bushels and they are a great addition to any pork dish.  And, I love using the crockpot.  It takes less than 5 minutes to prep and your meal is ready when you get home from work or when you are finished with your daily chores. I have to admit this recipe I threw together was absolutely delish!!!



  • 4 Boneless loin pork chops
  • 1 Tbsp. Olive Oil
  • 1 Tbsp. minced garlic
  • 1-2 Tbsp. dried basil
  • 1 tsp. allspice
  • 1/2 tsp. black pepper
  • 1/2 cup balsamic vinegar
  • 1 large apple


In crockpot, heat 1 tablespoon olive oil and garlic on high for a few minutes. Place pork chops in crockpot and season with black pepper, allspice and basil. Pour the balsamic vinegar over the pork. Cook on high for 4-8 hours until done. An hour before done place sliced apples on top.

NUTRITION INFO per 1 Pork Chop

  • 189 Calories
  • 7 g Fat
  • 1.7 g Sat Fat
  • 4.1 g MUFA
  • 53 mg Cholesterol
  • 12 g Carbohydrate
  • 1 g Fiber
  • 18 g Protein
  • 50 mg Sodium



Tomato & Butter Bean Florentine Dinner



This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.

Butter Beans are large flat yellowish variety of a lima bean.  They are a great source of dietary fiber, folate, magnesium,  and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.

This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.


  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2 cans (15 oz) diced fire roasted tomatoes
  • 1 can (15 oz) buttered beans, rinsed and drained
  • 6 oz. fresh baby spinach
  • Italian seasonings (basil, oregano, parsley)
  • 8 oz. spaghetti
  • Grated parmesan cheese, optional


In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8
Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g 6%
  Saturated Fat 0.59g 3%
  Trans Fat 0g
Cholesterol 0.0mg 0%
Sodium 311.3mg 13%
Calcium 48.1mg 5%
Potassium 338.4mg 10%
Phosphorus 113mg 0%
Total Carb 35g 12%
  Dietary Fiber 7g 28%
  Sugars 2g
Protein 5.7g 11%
Vitamin A 30% Vitamin C 24%
Calcium 5% Iron 12%

Skinny Recipes for Cinco De Mayo



Here are a couple recipes to celebrate Cinco De Mayo without sabotaging your diet.


Skinny Chicken Waffle Sandwich

The waffle sandwich gives an entirely new perspective to the sandwich cuisine. It might sound strange but chicken and waffles are the perfect culinary couple. And please don’t knock until you try it;  you will fall in love with this waffle sandwich.


Not only will your kids love this fun and healthy sandwich, but adults will enjoy it even more.


  • 2 Low-fat Whole Grain Waffles
  • 2 Slices Healthy Choice Oven Roasted Chicken breast
  • 1 Slice Low-fat Swiss Cheese
  • 1 tsp Light Mayo
  • 1 tsp Mustard
  • Tomato Slices


Place chicken breast and cheese on frozen waffle and toast until cheese is melted. Also, toast plain waffle.  Add tomato slices and spread mayo and mustard on remaining  waffle and place on top of other waffle.

Nutrition Facts per serving / sandwich
Calories: 253
Fat Calories: 43.6
Total Fat 5g
  Saturated Fat 1.3g
Cholesterol 29.1mg
Sodium 1266.4mg
Total Carb 31.5g
  Dietary Fiber 2.6g
  Sugars 4.5g
Protein 21.8g