Zucchini Pumpkin Lasagne

Zucchini Pumpkin Lasagne
  1. 2 medium zucchini, sliced 1/4-inch thick
  2. 1/2 small onion, thinly sliced
  3. 1 cup low or fat free ricotta cheese
  4. 1 egg
  5. 1 cup canned pumpkin
  6. pinch of nutmeg
  7. salt and pepper
  8. 1 cup fat free milk
  9. 1 t cornstarch mixed with 2 T water
  10. 3 T Parmesan cheese, shredded

  1. Mix the ricotta and egg together well. Add the nutmeg to the pumpkin.
  2. Layer the zucchini, onion, ricotta and pumpkin, seasoning with salt and pepper halfway.
  3. Repeat the layering. Whisk the milk over medium heat until warm and add the cornstarch mixture, whisking continuously until the sauce thickens, about 3-5 minutes.
  4. Add the cheese and whisk until mixed in. Pour the cheese sauce over the lasagne.
  5. Bake at 375 for 40 minutes. Let set for 10 minutes before serving.

Turkey Gumbo

Turkey Gumbo
  1. 1 pound ground turkey
  2. 1 cup chopped celery
  3. 1 cup chopped green pepper
  4. 1/2 cup chopped onion
  5. 2 tablespoons olive oil
  6. 1 (28 ounce) can crushed tomatoes
  7. 1 cup sliced fresh okra
  8. 1 cup chopped turnips
  9. 1 cup chicken broth
  10. 1 teaspoon Cajun seasoning
  11. 1 teaspoon salt
  12. 1 teaspoon dried oregano
  13. 1 teaspoon ground thyme
  14. 1/4 teaspoon hot pepper sauce

  1. In a or pot, cook the turkey, celery, green pepper and onion in oil over medium heat for 8 minutes or until turkey is no longer pink; drain.
  2. Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 20 minutes or until heated through.

Cabbage Rolls

Cabbage Rolls
  1. 12 large cabbage leaves
  2. 1lb. ground turkey
  3. 6 slices reduced fat bacon, fried and chopped
  4. 1/4c. oat bran
  5. 1/4c. chopped onion
  6. 1T. chopped parsley
  7. 1 egg
  8. 1 1/2c. beef stock
  9. 1 can tomato sauce
  10. Salt and pepper to taste


  1. Shave down spines of cabbage leaves with a paring knife.
  2. Place leaves in large saucepan, cover with water.
  3. Bring to a boil then remove pan from heat and let stand until leaves wilt.
  4. Mix turkey with chopped bacon, oat bran, onion, parsley, egg, 2/3c. stock and salt and pepper until well blended.
  5. Lay leaves flat on cutting board, fill each with meat.
  6. Roll leaves around meat filling, tucking sides in, and fasten each with a toothpick.
  7. Place rolls in a shallow baking dish. Whisk together the rest of the stock with the can of tomato sauce and pour over the rolls.
  8. Season with additional pepper, if desired, and cook at 375° for 45 minutes.
  9. Serve with fat-free sour cream.

Chicken Andouille Sausage and Red Bell Pepper Skewers

Chicken Andouille Sausage and Red Bell Pepper Skewers
  1. 1/4 lb chicken andouille sausage, rolled into 8 meatballs
  2. 4 small pieces of red bell pepper, cubed

  1. Place 2 meatballs on a skewer with a red bell pepper in between them.
  2. Cook on a grill pan for 15 minutes on medium heat until the sausage is browned and cooked through.

BLT Deviled Eggs

BLT Deviled Eggs
  1. 3 slices turkey bacon, cooked and crumbled
  2. 8 hard-boiled eggs
  3. 1/3 cup low or fat free mayonnaise
  4. 2 T thinly sliced green onions
  5. 1 plum tomato, seeded and finely chopped
  6. 1 t mustard
  7. Salt and pepper
  8. paprika

  1. Peel and cut each egg, lengthwise in half. gently scoop out the yolks and place half of them in a small bowl.
  2. Reserve the rest for another recipe. Mash the yolks and add the rest of the ingredients, stirring to combine.
  3. Season with salt and pepper. Using a baggie and a decorating tip, or simply a spoon, fill each egg white.
  4. Chill for a few hours and serve with a bit of paprika sprinkled over them.

Acorn Squash Chips

Acorn Squash Chips
  1. 1 acorn squash halved
  2. de-seeded cooking spray
  3. sea salt
  4. fresh cracked pepper

  1. Using a mandoline preferably, slice halves of squash into 1/8-inch slices, leaving the skin on.
  2. Spray slices with cooking spray and arrange in a single layer on a parchment-lined cookie sheet.
  3. Sprinkle with salt and pepper. Bake at 350 for 20 minutes, flip, and bake another 20 minutes.
  4. Serve warm.

Pumpkin and Shrimp Curry

Pumpkin and Shrimp Curry
  1. 1 small onion, sliced
  2. 1 T minced ginger
  3. 2 large garlic cloves, minced
  4. 2 plum tomatoes, seeded and diced
  5. 1 15 oz can pumpkin puree
  6. 2 cups low sodium chicken broth
  7. 1 cup skim milk (replaces 1 cup unsweetened coconut milk)
  8. 2 t curry powder
  9. 1/2 t ancho chili powder
  10. 1 T smoked paprika
  11. 1/2 small butternut squash, peeled, seeded and diced
  12. 1 lb shrimp, peeled and deveined
  13. 1/4 cup cilantro, chopped
  14. 2 T fresh chives, chopped

  1. Saute onion and ginger in a bit of olive oil spray for 8 minutes, adding the garlic in the last minute.
  2. Add the tomato and pumpkin and continue to cook for another 8 minutes.
  3. Add the broth, milk, butternut squash and all seasonings and simmer for 15-20 minutes.
  4. Add the shrimp and cook for 3-5 minutes, until the shrimp is fully cooked.
  5. Garnish with fresh cilantro and chives.

Italian Chicken Meatballs

Italian Chicken Meatballs
  1. 1 lb ground chicken
  2. 1 egg or 1/4 cup egg substitute
  3. 1/3 cup oat bran
  4. 1/4 cup sun-dried tomatoes, either
  5. reconstituted or well-drained and chopped
  6. 1/4 cup fresh basil, chopped
  7. 1/4 cup fat free cottage cheese
  8. 1/2 cup fat free mozzarella, shredded
  9. salt and red pepper flakes

  1. Mix all ingredients by hand, careful not to handle it too much.
  2. On a baking sheet, bake smaller meatballs 15 minutes, larger for 22-25, at 400.

Oat Bran Crostini with Pulled Pork

Oat Bran Crostini with Pulled Pork
  1. 1 packet of rapid rise active yeast
  2. 1/2 cup warm water
  3. 1/2 cup of oat bran
  4. 1/2 t olive oil
  5. pinch of salt

  1. Pour yeast over the warm water and let it sit for 10 minutes until it starts to bubble.
  2. Place the bowl over simmering water and add the oat bran, a pinch of salt, and olive oil, slowly, until a very sticky ball of dough forms.
  3. Keep stirring until the moisture is absorbed and it resembles a ball of dough.
  4. Spray a glass bowl with olive oil spray, place the dough in the bowl, cover with a kitchen towel and let rise in a warm place for an hour. The dough will not rise much but it will lose it’s stickiness and become much easier to handle.
  5. Place the dough between two pieces of parchment paper and roll it out until it’s about a 9-inch circle.
  6. Cut the dough into a dozen pieces. Spray both sides with olive oil spray and place on a pizza stone or cookie sheet.
  7. Add freshly cracked pepper and kosher salt on the top.
  8. Bake at 425 for 12 minutes or until crispy.