UPDATE: Cooking Done Light ran into technical difficulties and lost this post from our database as a result.  This is a repost.

2 Tablespoons good quality dijon mustard

2 Tablespoons dry sherry

2 Tablespoons honey

1/2 Tablespoon reduced sodium soy sauce

1/4 teaspoon ground ginger

4 turkey breast cutlets (about 1/2 inch thick – 4-6 ounces each)

Whisk the sherry, mustard, honey, soy sauce, and ginger together in a wide shallow bowl.  Place the turkey cutlets in the bowl and allow them to marinate for about 15 minutes (if you plan on marinating longer than 15 minutes, just cover and place in fridge).

Preheat a stovetop grill or heavy frying pan over medium-high heat.  Once the pan is hot, remove the cutlets from the marinade and arrange them in a single layer in the pan.  Cook the cutlets for 4 minutes, then flip and cook for an additional 3-4 minutes on the other side.  Serve warm.  (Leftovers make a great sandwich the next day!)

227 calories; 2g fat; 1g saturated fat;11g carbohydrates; 0g fiber; 42g protein; 79mg cholesterol

UPDATE: Cooking Done Light ran into technical difficulties and lost this post from our database as a result.  This is a repost.

1 medium onion, diced
3 to 4 garlic cloves, minced
1 carrot, finely grated
1/2 can black beans, drained
1baked sweet potato, flesh scooped out
1/2 cup quinoa, cooked (that is, take 1/2 a cup dry quinoa, and cook it)
1/2 cup bread crumbs
3 tbsp chopped cilantro
2 tbsp tomato paste or ketchup
hot sauce or cayenne pepper to taste
1 tsp balsamic vinegar
Salt and pepper to taste

Saute onion and garlic in non-stick skillet until tender.  Add the beans to the same pan and cook for 2 minutes more.  Turn off the heat, and mash the beans in pan until they are fairly chunky, but no longer whole.  Place the mashed beans, onion and garlic mixture in a large bowl along with the remaining ingredients and mix thoroughly.   If  the mixture seems a little too moist, add more bread crumbs.   Form the mixture into flat patties.   Bake at 350 degrees for 15-20 minutes, turning after 10 minutes.

Many people that are trying to watch their weight feel that they need to eliminate certain foods from their diet. One of the first foods that most people “ban” is red meat – and it’s no wonder – red meat has gotten a pretty bad rap over the past few years. The problem with that is, red meat offers many nutritional benefits, vitamins, and minerals that can be beneficial to your health – and your diet. The trick is to pick the right “cuts” of meat, and to vary the cooking methods used to make red meat as healthy as possible. This seared beef is cooked quickly over high heat, which eliminates the need to add a lot of excess fats and oils. So tonight, give your chicken breasts and fish fillets the night off, and try this savory asian-inspired beef dish instead!

1 pound lean beef flank steak, London broil, or top round

1 tablespoon olive oil

2 garlic cloves, minced

1 tablespoon fresh minced ginger

2 cups broccoli, cut into large chunks

1 medium red onion, halved and sliced

3 tablespoons black bean sauce

1/2 cup stir fry sauce

1/2 red bell pepper, julienned (optional, for garnish)

instant brown rice or soba noodles (optional, for serving)

Slice the beef across the grain into thin strips and sprinkle lightly with salt and black pepper. In a wok or large skillet, heat the oil over medium high heat. Add the beef, garlic, and ginger and stir fry for 5 to 6 minutes, until beef is browned. Remove everything from the skillet and set aside.

Add 1 tablespoon water to the wok and add the broccoli and onion. Stir an cook for 2 minutes, then reduce heat to medium, add another 2 tablespoons water to the wok, cover and cook for 3 to 4 minutes.

Add the black bean sauce, stir fry sauce, reserved beef, and red pepper (if using) to the wok. Cook and stir for 1 to 3 minutes, or until heated through. Serve over rice or noodles if desired.

Makes 4 servings. Per serving: 289 calories, 6 g fat, 1.5 g saturated fat, 0 g trans fat, 14 g carbohydrates, 3 g fiber, 0 g sugar, 27 g protein, 732 mg sodium, 28 mg cholesterol.

A quick, easy, and delicious meal that can be grilled indoors!! This meal can be ready in almost no time – which is good, because you can be sure that your family will be asking for this meal over and over again. It can be served over a simple mixed green salad, or alongside rice and fresh veggies. Either way, it is tangy, flavorful, and sure to satisfy!

2 very ripe mangoes

1 teaspoon minced fresh ginger

1/4 cup Thai style chili sauce

1/4 cup sugar (or other sweetener)

1/4 cup rice wine vinegar

1 tablespoon low sodium soy sauce

2 lobster tails, blanched and removed from the shell

1 pound medium shrimp, peeled, deveined and tails removed

2 tablespoons olive oil

mixed salad greens (I especially like a baby spring mix with this dish)

fresh vegetables and/or rice (optional)

30 metal or wooden skewers (if using wooden, soak for an hour in water to prevent scorching)

To prepare the glaze, peel and cube the mangoes and puree them in a food processor or blender. Combine the pureed mango with the ginger, chili sauce, sugar, vinegar, and soy sauce in a samll saucepan. Simmer over medium heat until shiny (about 15 minutes).

Cut the lobster tails in half and then into chunks (roughly the same size as your shrimp). Thread the shrimp and lobster chunks alternately on the skewers. Brush lightly with the oil and season with salt and pepper to taste.

Grill the skewers for 1 minute on each side, then brush with the mango chili glaze and cook for an additional 30 seconds on each side.

Makes 10 servings. Per serving (3 skewers): 158 calories, 4 g total fat, less than 1 g saturated fat, 0 g trans fat, 17 g carbohydrates, 3 g fiber, less than 2 g sugar, 14 g protein, 230 mg sodium, 87 mg cholesterol.

I adore hummus. On bread, on veggies, on crackers – even warm on top of a baked potato!! Store bought hummus can be rather expensive though, so why not make your own at home?! Not only is it much less expensive, but you can control the seasonings, it’s easy, and it tastes better than store bought! I love this roasted red pepper version because it is packed with flavor, and because the roasted red peppers bring moisture to the recipe, which allows you to omit the olive oil that is used in other flavors (which saves quite a few calories). You can make this hummus with all sorts of “add-ins” too. Try sun dried tomatoes, roasted garlic or eggplant, spicy chipotle peppers, or chopped scallions in place of the peppers (you may need to add a tablespoon or two of olive oil to get the desired texture). Hummus is a filling, delicious, versatile, and healthy snack that is sure to become a family favorite.

3-4 cloves garlic, crushed
3 cups ( or 2 – 15 ounce cans) cooked chickpeas
water, as needed (if the mixture is too thick)
juice of 1/2-1 lemon
2 tablespoons tahini
1/2 teaspoon cumin (optional)
chipotle chili powder, to taste(optional)
salt (to taste)
10 ounce jar of roasted red peppers

Place the garlic into the bowl of a food processor, and pulse a few times to chop the garlic slightly. Add the chickpeas to the food processor and process until well mashed. Add the lemon juice and tahini (start by adding only half of the lemon, check the flavor of the mixture and, if needed, add more lemon. If the mixture is still a little too thick, add some water, a little at a time, so that the chickpeas become a smooth paste.

Add the cumin, chipotle powder, salt, and half of the roasted red peppers and process until smooth. Taste the hummus for spice, and add more as desired. Add the remaining roasted red peppers and pulse to coarsely chop. Let chill for at least an hour before serving to allow the flavors to fully develop.

Makes 6 to 8 servings. Per Serving (1/4 cup): 102 calories, less than 2 g total fat, less than 1 g saturated fat, 0 g trans fat, 6 g carbohydrates, 2.5 g fiber, 0 g sugar, 3 g protein, 62 mg sodium, 0 mg cholesterol

I firmly believe that one of our major obstacles when is comes to weight loss is this whole idea of “going on a diet”.

I believe that a healthy “lifestyle change” is what will equate to long term weight loss (and weight maintenance). When you go “on a diet”, you eventually – because of frustration, inconvenience, boredom, extreme hunger, or reaching your “goal weight”- go “off your diet”.

However, when you make a lifestyle change, you learn how to keep all of your favorite foods – even desserts- without resorting to drastic measures. You can not deprive yourself of all of your favorite foods and expect that resolve to last for the rest of your life. Not only is that an unreasonable expectation, but who wants to live without enjoying themselves a little?

Diets don’t work, but a permanent change in your eating habits does. So this year, DON’T make a resolution to go on a diet, rapidly lose weight, or eat next to nothing. Instead, make a resolution to gradually and permanently change the way that you eat, your negative habits, and ultimately, your relationship with food.

Let’s be realistic with ourselves – NO ONE has ever “mysteriously” gained 10 pounds overnight. It happened gradually – one cheeseburger, brownie, or ice cream sundae at a time. You need to keep that in mind while you are attempting to lose that excess weight. Just as you didn’t gain it overnight, you are not going to lose it overnight. It is going to take time – probably more time than you would like. Most people give up after a very short period of time because they are not seeing dramatic results fast enough. When you do that, you are being extremely unfair to yourself – your body (and your brain) need time to adjust to the changes that you are making, and to deal with them accordingly. Just as you gained the weight gradually, you need to give yourself the opportunity to lose the weight gradually. We have all heard the saying “slow and steady wins the race” – that saying couldn’t be more true than when you apply it to weight loss.

Losing weight is NOT easy. Do not believe, trust, or listen to anyone that tells you it is! It took me over a year-and-a-half to lose my extra 106 pounds – and it was worth every struggle. I could have easily given up after the first grueling, craving-filled, unsatisfying, disappointing week. As a matter of fact, after three whole weeks of “treat-free”, healthy eating and exercise – I had only lost 2 1/2 pounds. But I stuck with it – I kept telling myself that it WOULD pay off in the long run, that I already had three weeks “under my belt” and to give up then would have negated all the hard work that I put into my new lifestyle.   And you know what??  It worked!  Eventually, it all became second nature. It wasn’t hard anymore – everyday was no longer a struggle. And here I sit, nine years later and STILL 106 pounds lighter.

I want you all to feel the joy of accomplishing something so daunting and difficult.  I want you all to have faith in yourselves and your strength.  I want you to have the pleasure of seeing old friends and watching their jaws drop in amazement at how FANTASTIC you look and feel.  I want you to be proud of yourself, of who you are, and what you can do.

I want you all to have hope, and to believe in yourself.  Stay strong.  You CAN do this.   I believe in each and every one of you.  THIS IS YOUR YEAR — make it a great one!!!  You can be sure that we will be here every step of the way providing you with fresh, easy, and exciting new recipes and meal ideas to help you make this your best year yet!!!

This year, spend your holiday party relaxed and enjoying your company! A little advanced planning and effort will have your guests amazed at how easy you make it all look.

These three quick, make-ahead spreads can easily serve double duty: For one version, pair some good, high quality breads with the spreads on a platter. Arrange sliced deli meat and cheese, leafy greens or sprouts, sliced tomato and onion, or your other favorite sandwich toppers for a fabulous and “gourmet” build-your-own-sandwich buffet!

On the other hand, these spreads are equally as delicious arranged on a pretty platter surrounded by a variety of crackers, high quality cheeses, and dried fruit.

No matter how you decide to serve these easy appetizers, you and guests can enjoy the party effortlessly – while still enjoying some delicious and unique starters!

SUN-DRIED TOMATO SPREAD
1/4 cup sun-dried tomatoes

1 whole roasted red pepper, (drained if from a jar)

1/2 cup chopped walnuts

1 small shallot

1 1/2 tablespoons red wine vinegar

2 tablespoons water

1 tablespoon olive oil

salt and pepper to taste

Puree all ingredients in a food processor until smooth and refrigerate for 2 to 3 hours (or until well chilled).

Makes 1 cup ( 16 servings). Per serving (1 tablespoon): 36 calories, 3 g total fat, 0 g saturated fat, 0 g trans fat, 2 g carbohydrates, 1 g fiber, 0 g added sugar, 1 g protein, 80 mg sodium, 0 mg cholesterol.

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CRANBERRY ORANGE SPREAD

4 ounces fat free cream cheese

1/2 cup canned whole cranberry sauce

2 tablespoons finely diced onion

2 tablespoons chopped fresh dill

Zest from one large orange

1 tablespoon cider vinegar

1 – 2 teaspoons horseradish

Combine all ingredients in a mixing bowl and stir well with a spoon to combine. Refrigerate for 2 – 3 hours (or until well chilled).

Makes 1 1/2 cups (24 servings) Per serving (1 tablespoon): 39 calories, 2 g total fat, 0.5 g saturated fat, 0 g trans fat, 2 g carbohydrates, 1 g fiber, 0 g added sugar, 1.5 g protein, 41 mg sodium, 2 mg cholesterol

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ALMOND CILANTRO SPREAD

1 cup almonds

1/4 cup low-fat mayonnaise

3 tablespoons fat free or low-fat sour cream

2 large garlic cloves

1 medium jalapeno, diced (seeds and membrane removed)

1 cup fresh cilantro

Zest of one medium lime

Juice from 2 limes (about 2 tablespoons)

salt and pepper to taste

Puree all ingredients in a food processor or blender until smooth and refrigerate for 2 – 3 hours (or until well chilled).

Makes 2 cups (32 servings) Per serving (1 tablespoon): 34 calories, 2 g total fat, 0 g saturated fat, 0 g trans fat, 1 g carbohydrate, 1 g Fiber, 0 g added sugar, 1 g protein, 70 mg sodium, 0.5 mg cholesterol

A fast, easy and decadent no bake holiday treat!! These clusters are so versatile that you can easily add whatever ingredients you would love. I have made them with peanut butter chips instead of butterscotch, added chopped nuts to the cranberries in place of the raisins, and even made a batch with white chocolate chips and crushed candy canes!

No matter which variations I have used, these little clusters are ALWAYS a hit with both kids and adults alike! One word of caution though, they are extremely addictive – so make sure you leave at least a few for your guests to try!!

1 1/2 cups semisweet chocolate chips

1 cup dried cranberries

1/2 cup raisins

1 cup corn flakes, slightly crushed (or substitute puffed rice cereal)

1/4 cup butterscotch morsels

Line 2 cookie sheets with parchment or waxed paper. Melt the chocolate in a heat-proof bowl over a pot of simmering water, or a double boiler (stirring frequently so the chocolate does not scorch.)

While the chocolate is melting, combine the dried cranberries, raisins, cornflakes and butterscotch morsels in a large bowl. Pour the melted chocolate over the cranberry mixture and stir well to combine.

Drop the mixture by the teaspoonful onto the lined cookie sheets and refrigerate until firm (about 15 to 20 minutes). Store the clusters in the refrigerator or in an airtight container for up to 2 weeks.

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Makes 60 Clusters (30 servings) Per serving (two clusters): 72 calories, 3 g total fat, 1 g saturated fat, 0 g trans fat, 12 g carbohydrates, 2 g fiber, 1 g protein, 12 mg sodium, 0 mg cholesterol

Using refrigerated pizza dough makes these breadsticks SO easy to make. The dried tomato, Romano cheese and rosemary nestled inside each stick gives them an amazing, addictive flavor. They make a great appetizer or accompaniment to any holiday table or family feast.

1/4 cup sundried tomatoes

1/4 cup grated Romano cheese

1 teaspoon fresh rosemary leaves (chopped), or 3/4 teaspoon dried rosemary

1/8 teaspoon black pepper

2 teaspoons water

1 (13.8) package refrigerated pizza dough

Preheat the oven to 350 degrees.

Drain the 1/4 cup of sundried tomatoes, reserving 2 teaspoons of the liquid. Finely chop the tomatoes and place them in a bowl along with the reserved liquid, the cheese,rosemary, pepper and water; set aside.

Unroll the pizza dough and (working on a lightly floured surface) roll the dough into a rectangle about 10 inches by 8 inches in size. Spread the tomato mixture over half of the dough, and fold the other over to cover. Cut into 1/2 inch wide strips.

Place the strips of dough 1 inch apart on an ungreased baking sheet and bake for 12 to 15 minutes, or until golden brown.

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Makes 20 large breadsticks. Per breadstick: 82 calories, 2 g total fat, 1 g saturated fat, 0 g trans fat, 14 g carbohydrates, 2 g fiber, 0 g added sugar, 198 mg sodium, less than 1 mg cholesterol.

A souffle may take a little extra work, but your family and guests will be so impressed by it’s “grand” appearance that it will be worth the effort!

1 cup skim milk

3 tablespoons flour

1 small onion

2 whole cloves

1 bay leaf

1/4 teaspoon ground sage

1/4 teaspoon papika

1/4 teaspoon hot pepper sauce (or chile oil, etc)

1/4 teaspoon salt

1/8 teaspoon nutmeg

2 large eggs (separated), plus 3 additional large egg whites

3/4 cup finely chopped cooked turkey (I have used cooked ground turkey also)

1/2 cup finely chopped spinach (no need to cook it first, I just put the fresh spinach in a food processor and add it right in)

Preheat the oven to 400 degrees.

In a medium sauce pan over low heat, whisk the milk into the flour until well combined. Stick the whole cloves into the onion (no need to chop the onion, just cut off the ends and peel the skin off first). Add the onion and the bay leaf to the pan. Cook, stirring constantly, until the mixture is very thick (about 5 minutes). Remove the pan from the heat and discard the onion, cloves, and bay leaf. Still off of the heat, stir in the sage, paprika, red pepper sauce, salt, and nutmeg; set pan aside.

In a large bowl whisk the egg yolks until blended and uniform. Stir a small amount (about a heaping tablespoon) of the hot flour/milk mixture into the egg yolks, then pour the egg mixture into the saucepan along with the milk and flour. Stir in the turkey and spinach.

Using a handheld electric mixer, beat the egg whites until stiff, then gently fold them into the turkey-spinach mixture (make sure to FOLD them in, and don’t overmix or the souffle will “fall”).

Lightly spray a 1 1/2 quart dish with nonstick cooking spray; Pour the mixture into the dish and bake, uncovered, for 25 minutes (or until puffy and golden). Serve immediately.

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Makes 4 servings. Per serving: 138 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 9 g carbohydrates, 2 g fiber, 0 g added sugar, 17 g protein, 279 mg sodium, 118 mg cholesterol.