Servings: 1

Prep Time: 10 minutes

Total Time: 10 minutes

Recipe Description:

Here’s a super-quick all-in-one-skillet breakfast to start your day, loaded with hash browns, spinach, egg and cheese.

Recipe Ingredients:

1. 1 teaspoon extra-virgin olive oil
2. 1/2 cup frozen hash browns or precooked shredded potatoes (see Note)
3. 1/2 cup frozen chopped spinach
4. 1 large egg
5. Pinch of salt
6. Pinch of freshly ground pepper
7. 2 tablespoons shredded sharp Cheddar cheese

Recipe Steps:

1. Heat oil in a small nonstick skillet over medium heat. Layer hash browns and spinach into the pan. Crack egg on top and sprinkle with salt, pepper and cheese. Cover, reduce heat to medium-low and cook until the hash browns are starting to brown on the bottom, the egg is set and the cheese is melted, 4 to 7 minutes.

Recipe Tips & Notes:

1. Ingredient note: Shredded cooked potatoes can be found in the refrigerated produce section or dairy section of most supermarkets.

Recipe Nutrition:

Per serving: 226 calories; 15 g fat (5 g sat, 7 g mono); 226 mg cholesterol; 12 g carbohydrate; 0 g added sugars; 13 g protein; 3 g fiber; 374 mg sodium; 352 mg potassium

Nutrition Bonus: Vitamin A (191% daily value), Folate (35% dv), Calcium (23% dv), Iron (15% dv).

1 Carbohydrate Servings

Exchanges: 1/2 starch, 1 vegetable, 1 1/2 medium-fat meat, 1 fat

Servings: 6

Prep Time: 1 1/4 hours

Total Time: 1 1/2 hours

To Make Ahead: Prepare the sauce (Steps 1-4) and the filling (Step 5); cover and refrigerate for up to 2 days.

Recipe Description:

Filled with bell peppers, pinto beans, mushrooms and onions, these colorful enchiladas can be mostly made ahead–perfect for entertaining. Pass some crumbled queso fresco, chopped fresh cilantro and diced avocado at the table.

Recipe Ingredients:

Sauce

1. 1 poblano pepper or green bell pepper
2. 2 teaspoons extra-virgin olive oil
3. 1 cup chopped yellow onion
4. 3 cloves garlic, minced
5. 1 teaspoon salt
6. 1/2 teaspoon ground cumin
7. 1/2 teaspoon chili powder
8. 1/4 teaspoon paprika
9. 1/8 teaspoon ground chipotle pepper (optional)
10. 8 ounces tomatoes, roughly chopped, plus diced tomato for garnish
11. 1 cup vegetable broth (see Note)
12. 1/2 cup packed fresh cilantro, coarsely chopped, plus more leaves for garnish

Filling

1. 3 bell peppers (1 each red, yellow and orange), diced
2. 8 ounces cremini (baby portobello) mushrooms, diced
3. 3/4 cup diced red onion
4. 4 1/2 teaspoons extra-virgin olive oil
5. 1/4 teaspoon salt
6. Freshly ground pepper to taste
7. 1 15-ounce can pinto beans, rinsed (see Note)
8. 12 6-inch corn tortillas

Recipe Steps:

1. Preheat oven to 425°F.
2. To prepare sauce: Roast poblano (or bell) pepper directly over the flame of a gas burner, turning frequently with tongs, until evenly charred. (Alternatively, char under the broiler, turning once or twice, for 5 to 7 minutes total.) Transfer to a deep bowl, cover with plastic wrap, and set aside to steam for 10 minutes.
3. Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder, paprika and ground chipotle (if using) and cook, stirring, until the vegetables have softened, about 5 minutes. Remove from the heat.
4. Peel the pepper, discard the stem and seeds, and chop. Add to the saucepan along with chopped tomatoes, broth and chopped cilantro. Return to medium heat and cook, uncovered, at a steady simmer, until the liquid has reduced slightly and the tomatoes have broken down, 10 to 15 minutes. Transfer to a blender and puree. (Use caution when pureeing hot liquids.)
5. To prepare filling: While the sauce simmers, place bell peppers, mushrooms and red onion in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring halfway through, until the vegetables are tender and browned in spots, about 15 minutes total. Transfer to a large bowl and stir in beans. Reduce oven temperature to 375°.
6. To prepare enchiladas: Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Place a skillet over medium heat. Coat both sides of a tortilla with cooking spray. Heat in skillet for 5 to 10 seconds per side, adjusting the heat if the pan gets too hot. Spread 1/3 cup of the filling and 1 tablespoon of the sauce down the middle of the tortilla and roll it up to enclose the filling. Place seam-side down in the baking dish. Repeat with the remaining tortillas, filling and sauce. Spread the remaining sauce and filling over the enchiladas.
7. Bake, uncovered, until hot, about 15 minutes. Serve garnished with diced fresh tomato and cilantro leaves, if desired.

Recipe Tips & Notes:

1. Note: Check labels of vegetable broth, spices and beans: some brands may contain unexpected allergens or gluten, which people with celiac disease can’t tolerate.

Recipe Nutrition:

Per serving: 260 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 43 g carbohydrate; 8 g protein; 9 g fiber; 752 mg sodium; 718 mg potassium

Nutrition Bonus: Vitamin C (120% daily value), Selenium (25% dv), Potassium (21% dv), Vitamin A (20% dv), Magnesium (19% dv), Folate (16% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 starch, 2 vegetable, 1 1/2 fat

Servings: 6

Prep Time: 50 minutes

Total Time: 50 minutes

To Make Ahead: Cover and refrigerate cooked beets (Step 2) for up to 2 days. Bring to room temperature before serving.

Recipe Description:

Tender mixed salad greens (mesclun) from the garden or farmers’ market along with baby beets, crispy and salty prosciutto and a creamy dressing make a fabulous salad.

Recipe Ingredients:

1. 1 teaspoon plus 1 tablespoon extra-virgin olive oil, divided
2. 4 very thin slices prosciutto (about 2 ounces)
3. 1 bunch beets (about 12 ounces), preferably baby-size, stems and greens removed
4. 1 medium sweet onion, sliced
5. 1/4 teaspoon dried thyme
6. 1/4 teaspoon salt
7. 1/4 teaspoon freshly ground pepper
8. 1/4 cup nonfat or low-fat buttermilk
9. 2 tablespoons white-wine vinegar
10. 2 tablespoons mayonnaise
11. 1 tablespoon chopped fresh chives
12. 14 cups mixed salad greens

Recipe Steps:

1. Preheat oven to 400°F. Brush 1/2 teaspoon oil over a large baking sheet. Cut prosciutto into 1- to 1 1/2-inch squares and place on the baking sheet. Brush the prosciutto with 1/2 teaspoon oil. Bake until crispy, 5 to 7 minutes. Carefully transfer the prosciutto “chips” to a wire rack with a spatula. (If you leave them on the baking sheet, they won’t be as crisp.)
2. Meanwhile, place beets in a large saucepan with enough water to cover by at least 2 inches. Bring to a boil; reduce heat to maintain a gentle simmer and cook until tender when pierced with a fork, 20 to 30 minutes. (If using larger beets, they will take up to 40 minutes.) Drain and let stand until cool enough to handle. Trim both ends of the beets and rub off the skins. Cut into wedges.
3. While the beets are cooking, combine onion with the remaining 1 tablespoon oil, thyme, salt and pepper in a small saucepan. Cover and cook over medium-low heat, stirring often, for 10 minutes. Uncover and continue cooking until the onion is very soft and caramelized, 8 to 10 minutes more. (If the onion begins to brown before it becomes very soft, add water 1 tablespoon at a time.) Remove from the heat, cover and let stand for 10 minutes.
4. Stir the onion, scraping up any browned bits. Set aside 1/4 cup and transfer the remaining onion to a food processor or blender. Add buttermilk, vinegar, mayonnaise and chives; puree until smooth.
5. Toss salad greens, the reserved 1/4 cup onion and the dressing in a large bowl. Divide among 6 plates. Top with the beets and prosciutto chips.

Recipe Nutrition:

Per serving: 134 calories; 7 g fat (2 g sat, 3 g mono); 12 mg cholesterol; 13 g carbohydrate; 0 g added sugars; 6 g protein; 4 g fiber; 424 mg sodium; 601 mg potassium

Nutrition Bonus: Vitamin A (71% daily value), Folate (51% dv), Vitamin C (43% dv), Potassium (17% dv).

1 Carbohydrate Servings

Exchanges: 2 vegetable, 1 1/2 fat

Servings: 4

Prep Time: 30 minutes

Total Time: 30 minutes

Recipe Description:

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

Recipe Ingredients:

1. 4 boneless, skinless chicken breasts (1-1 1/4 pounds)
2. Salt & freshly ground pepper to taste
3. 3 teaspoons extra-virgin olive oil or canola oil, divided
4. 1/4 cup finely chopped onion
5. 3 cloves garlic, minced
6. 1 cup reduced-sodium chicken broth
7. 2 teaspoons flour
8. 2 tablespoons chopped fresh dill, divided
9. 1 tablespoon lemon juice

Recipe Steps:

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

Recipe Nutrition:

Per serving: 170 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 3 g carbohydrate; 0 g added sugars; 24 g protein; 0 g fiber; 339 mg sodium; 272 mg potassium

0 Carbohydrate Servings

Exchanges: 3 lean meat, 1 fat

Servings: 4

Prep Time: 30 minutes

Total Time: 30 minutes

To Make Ahead: Refrigerate the vegetables, toasted noodle mixture, chicken and dressing in separate containers for up to 1 day. Toss together just before serving.

Recipe Description:

This delicious Chinese-inspired salad is crisp, crunchy and cool with shredded cabbage, carrots and chicken breast tossed with toasted ramen noodles and slivered almonds. The dressing is an addictive orange, sesame, ginger and soy combination—you may want to double the dressing and save some for a salad the next day.

Recipe Ingredients:

1. 1 3-ounce package low-fat ramen-noodle soup mix (see Note)
2. 1/4 cup slivered almonds
3. 1 tablespoon sesame seeds
4. 1 1/2 teaspoons canola oil
5. 1 pound boneless, skinless chicken breasts, trimmed
6. 3 1/4-inch-thick slices fresh ginger
7. 1/2 teaspoon salt
8. 3 tablespoons orange juice
9. 3 tablespoons cider vinegar
10. 5 teaspoons reduced-sodium soy sauce
11. 5 teaspoons sugar
12. 3/4 teaspoon toasted sesame oil
13. 2 cups shredded green cabbage
14. 1 medium carrot, shredded
15. 3 scallions, chopped

Recipe Steps:

1. Preheat oven to 350°F.
2. Crumble ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.
3. Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)
4. Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.
5. Just before serving, combine the shredded chicken, cabbage, carrot and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.

Recipe Tips & Notes:

1. Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup, are a convenient—and seemingly healthful—product. But what you may not realize is that the noodles have been deep-fried. A serving of the soup contains 8 grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be sure to check the label so you know what you’re buying.

Recipe Nutrition:

Per serving: 399 calories; 12 g fat (2 g sat, 5 g mono); 96 mg cholesterol; 30 g carbohydrate; 41 g protein; 4 g fiber; 558 mg sodium; 581 mg potassium

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (35% dv), Folate (26% dv), Magnesium (21% dv), Potassium (17% dv)

2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat, 1 1/2 fat

Servings: 4

Prep Time: 35 minutes

Total Time: 35 minutes

Recipe Description:

This quick-cooking, healthy dinner is a simple combination of zucchini, shrimp and pasta flecked with plenty of fresh basil. If you have leftover cooked pasta from another meal, use it and skip Step 2. Since the recipe combines a starch, vegetables and the shrimp, all you need is a fruit or vegetable salad to round out the menu.

Recipe Ingredients:

1. 1/2 cup chopped fresh basil leaves, divided
2. 1 8-ounce can tomato sauce
3. 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4. 2 cloves garlic, minced
5. 1/4 teaspoon salt
6. 1/4 teaspoon freshly ground pepper, or more to taste
7. Pinch of cayenne pepper, or to taste
8. 1 pound peeled and deveined raw shrimp (31-40 per pound; see Note)
9. 2 cups orecchiette or other small pasta, preferably whole-wheat
10. 2 medium zucchini or summer squash or 1 of each.

Recipe Steps:

1. Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.
2. Meanwhile, cook pasta in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions. Drain.
3. Quarter squash lengthwise and cut into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, 3 to 4 minutes. Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes. Stir in the remaining 1/4 cup basil and season with pepper.

Recipe Tips & Notes:

Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.

Recipe Nutrition:

Per serving: 315 calories; 8 g fat (1 g sat, 5 g mono); 143 mg cholesterol; 40 g carbohydrate; 0 g added sugars; 24 g protein; 7 g fiber; 1096 mg sodium; 687 mg potassium

Nutrition Bonus: Vitamin C (38% daily value), Magnesium (30% dv), Folate & Potassium (20% dv), Vitamin A (19% dv), Zinc (18% dv), Iron (17% dv)

2 Carbohydrate Servings

Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

Servings: 6

Prep Time: 45 minutes

Total Time: 45 minutes

Recipe Description:

French onion soup is a favorite but it usually isn’t substantial enough to make a complete meal. We’ve solved this problem by adding fiber-rich chickpeas to a broth flavored with sherry and three kinds of onions. Of course, we didn’t forget the gooey topping, we’ve just made it a little lighter and a lot easier to prepare at home—simply top toasted whole-wheat bread with cheese and pour the soup on to melt it.

Recipe Ingredients:

1. 1 tablespoon extra-virgin olive oil
2. 2 large sweet onions, sliced
3. 2 cups chopped spring onions or leeks, whites and light green parts only
4. 2 tablespoons chopped garlic
5. 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
6. 1/4 cup dry sherry (see Ingredient Note)
7. 1/2 teaspoon freshly ground pepper
8. 3 14-ounce cans reduced-sodium beef broth
9. 1 15-ounce can chickpeas, rinsed
10. 1/4 cup minced fresh chives or scallions
11. 6 slices whole-wheat country bread
12. 1 cup shredded Gruyère or fontina cheese

Recipe Steps:

1. Heat oil in a large saucepan over medium-high heat. Add sweet onions and stir to coat. Cover, reduce heat to medium and cook, stirring often, until softened and starting to brown, 6 to 8 minutes. Add spring onions (or leeks), garlic and thyme and cook, uncovered, stirring often, until starting to soften, 3 to 4 minutes.
2. Stir in sherry and pepper; increase heat to medium-high and bring to a simmer. Cook, stirring often, until most of the liquid has evaporated, 1 to 2 minutes. Stir in broth and chickpeas and bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 3 minutes. Remove from the heat and stir in chives (or scallions).
3. Meanwhile, toast bread and divide it among 6 bowls; top with cheese. Ladle the soup over the bread and cheese and serve immediately.

Recipe Tips & Notes:

1. Ingredient note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.

Recipe Nutrition:

Per serving: 352 calories; 9 g fat (4 g sat, 4 g mono); 25 mg cholesterol; 48 g carbohydrate; 16 g protein; 6 g fiber; 853 mg sodium; 517 mg potassium

3 Carbohydrate Servings

Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1/2 fat

Read the full Philly.com article

My weight had always “yo-yoed” but this was the biggest I had ever been. I knew I had to do something, especially since I had a family medical history of obesity and diabetes.  I was fearful of meeting the same fate as some of my other family members who had battled with both of these health issues.

For the next few days I started tracking everything I ate or drank. I was horrified by what I discovered! My daily diet included: 2 liters of soda; junk food throughout the work day; high calorie lunches; a big dinner with second helpings, followed by dessert usually consisting of a whole row of cookies and a tall glass of milk. It was a miracle I didn’t have diabetes already!

I slowly started to change my daily eating habits. At first I tried to completely eliminate soda out of my diet but ended up falling off the wagon. I then tried limiting myself to 2 20-ounce bottles of soda and eventually I gave up drinking it completely. After accomplishing this goal, I proceeded to cut back on desserts. Instead of taking the whole pack of cookies to my chair and eating a whole row at a one sitting, I would just take three out of the package. I considered eliminating them all together but I had learned that depriving my body of my favorite food might make it harder to stick to a long-term weight loss plan.

Another key to my success was I started eating for one person instead of three. I avoided over consumption by eating smaller and lower calorie lunches and making just one trip to the kitchen during dinner. I also introduced healthier snack alternatives to my diet like unsalted nuts and raisins to curb those salt and sweet cravings. When I do buy a bag of chips now, it’s a small bag and I munch on them over the course of a few days.

Before I knew it, I was exercising regularly and coming up with inventive ways to make meals healthier. I took frequent walks in my hilly neighborhood after dinner and also began lifting weights every other day. I started seeing real progress; 5, 10, 15 and eventually I shed 35 pounds! People were noticing the weight loss and it was a real boost to my self-confidence!

In October my new healthy lifestyle was tested when I traveled to Disney World and had the deluxe dining plan to tempt me. I thought for sure I was doomed. I took my new habits with me on vacation and I came back from vacation only having gained 2 pounds. The “old me” would have given up, thinking what’s the point of doing all this if I’m going to still gain weight again. The “new me” realized, it’s just 2 pounds, I can lose it again and I did.

I am now 10 months into my new healthy routine, having lost 61 pounds and 7 pant sizes. My goal is to maintain a healthy weight over a lifetime. I am confident that I can meet this goal because I understand how my body works and what healthy plan works for me. Everyone is different, and what worked for me, may not work for somebody else. The best thing is to find what works for you. Take baby steps to reach your goal and remember it takes 21 days for a repeated action to become habit. You just have to get the ball rolling!

Editor’s Note: Guest Blogger Tim Elbing, Jr. lives in the Pocono Mountains and works as a field engineer. He is an avid sports, music and sci-fi fan. Consult with your physician or health care professional before starting any diet or exercise regimen.

Servings: 6

Prep Time: 30 minutes

Total Time: 30 minutes

To Make Ahead: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.

Recipe Description:

If you can’t find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market’s salad bar and create your own mix.

Recipe Ingredients:

1. 1 pound boneless, skinless chicken breasts
2. 1/2 cup smooth natural peanut butter
3. 2 tablespoons reduced-sodium soy sauce
4. 2 teaspoons minced garlic
5. 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
6. 1 teaspoon minced fresh ginger
7. 8 ounces whole-wheat spaghetti
8. 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

Recipe Steps:

1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

Recipe Tips & Notes:

1. Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

Recipe Nutrition:

Per serving: 371 calories; 13 g fat (2 g sat, 1 g mono); 42 mg cholesterol; 38 g carbohydrate; 0 g added sugars; 27 g protein; 8 g fiber; 369 mg sodium; 378 mg potassium

Nutrition Bonus: Vitamin A (76% daily value), Vitamin C (48% dv), Magnesium (21% dv), Iron (16% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 starch, 1 1/2 vegetable, 3 lean meat