Eat Well

Here are a few of our favorite recipes. Check back for new posts!


Mango Treat

4 oz. low-fat vanilla yogurt (or fat-free vanilla greek yogurt)
1/2 cup mango sorbet
4 fresh raspberries (for garnish)

Place yogurt in a bowl, top with sorbet.
Garnish with raspberries.

Calories per serving: 189
Protein: 5 grams (9 grams with greek yogurt!)
Carbs: 40 grams
Fat: 1.7 grams (1 gram Saturated fat) (0 with fat-free yogurt)
Cholesterol: 0 mg
Fiber: 1 gram
Sodium: 76 mg

Chinese Chicken Salad

1/2 lb boneless, skinless chicken breast, sliced into strips
Salt and pepper
Sesame oil
Canola oil

1/2 head of Napa cabbage, thinly sliced
1/2 red bell pepper, thinly sliced
3-4 scallions, sliced
1 carrot, julienned
1/2 cup loosely packed cilantro leaves, chopped
2 Tbsp sesame seeds, toasted

2 Tbsp tamari (a wheat-free concentrated soy sauce, can also use 3 Tbsp regular soy sauce)
2 Tbsp sesame oil
2 Tbsp seasoned rice vinegar
1 Tbsp canola oil
1 teaspoon fresh grated ginger
1 clove garlic, minced
1/2 teaspoon chili pepper flakes

Sprinkle chicken strips with a little salt and pepper and cook them in a small skillet with a little bit of water (just enough so the chicken doesn't stick). Cover and cook until cooked through (3-5 minutes), turning the pieces over half way through cooking. Drain and set aside.

In a large salad bowl, whisk together the dressing ingredients. Adjust to taste. Add the chicken and salad ingredients and toss well.

Serves 4.


"Garbage Salad"

3 cups of spring salad mix
1/4 medium apple (my new favorite are “Jazz” apples)
1/2 medium seedless cucumber (the one that comes in the plastic wrap)
1/2 cup diced tomatoes
1/4 cup diced scallions (or more if you like)
4 – 5 small fresh strawberries, sliced
1/4 cup fresh mango, cubed
1/8 cup avocado, cubed
3 ounces grilled chicken
2 teaspoons slivered almonds (optional)
2 teaspoons chopped walnuts (optional)

Layer all the ingredients in a large salad bowl. ENJOY!

Calories: 353
Protein: 31.3 grams (125 calories – 35%)
Fat: 12 grams (108 calories – 30%)
Carbohydrates: 32.6 grams (130 calories – 37%)

I love to add a couple tablespoons of Maple Grove Farms Sesame Ginger Dressing or Balsamic Vinegarette. The Sesame Ginger has a mere 40 calories per serving (2 tablespoons); the Balsamic dressing is 15 calories per serving (2 tablespoons). Check out the nutrition information for Maple Grove Farms entire product line at

My daughter likes ranch dressing. But, guess what? I found a ranch dressing for 80 calories per serving!!! Bolthouse Farms has a ranch dressing made with YOGURT! Check out their website:


Stacey's Gimme S'mores!"

1 Jello Pudding Dark Chocolate cup
1 Nabisco low-fat graham cracker sheet
2 tbsp Lite Cool-Whip (in a can )

Calories: 145
Protein: 3 grams (12 calories – 8%)
Fat: 3 grams (27 calories – 18%)
Carbohydrates: 24.5 grams (98 calories – 68%)

Top your pudding with the Cool Whip and use the graham crackers as your spoon.  Enjoy!

Lentil and Bean Soup

1 onion, chopped

1 Tbsp olive oil

2 tsp chili powder

1/2 tsp salt

1 1/4 cup dried lentils

5 cups water

1 can (8 0z) tomato sauce

3 carrots, chopped

3 ribs celery, chopped

1 can (15.5 oz) great Northern or black beans, rinsed and drained

3 1/2 oz smoked Gouda, shredded

2 Tbsp fresh cilantro, parsley, and/or scallion tops, chopped or

1 1/2 tsp freeze-dried chives

1/4 cup sour cream (optional)*

* for a little extra protein - try a dalop of fat-free plain Greek yogurt

Saute onion in oil in Dutch oven over medium-high heat until golden, about 5 minutes.  Stir in chili powder and salt.  Add in lentils and water.  Bring to a boil.  Reduce heat to medium and simmer 5 minutes.  Add tomato sauce, carrots, and celery.  Simmer 10 minutes.  Add beans and cool until vegetables are tender, about 5 minutes.  Stir in cheese and herbs.  Season to taste with salt and black pepper.  Serve topped with sour cream, if using.

Calories: 480
Protein: 30 grams
Fat: 12 grams
Carbohydrates: 68 grams