Sole Dijon
March 11A marvelous restaurant quality dish that is sure to please everyone in your family. The mustard adds a zesty flavor and the mayonnaise keeps the sole moist and flaky.
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Fitness Blog / Members Only - Healthy Cooking
Quick Shrimp and Vegetable Stir Fry
March 9When you don’t have much time, but still want to serve your family a nutritious and delicious meal, toss this together and relax and enjoy.
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Chicken Cordon Bleu
March 4Oh, so French, yet you can make it right in your own kitchen. This delightful dish makes 6 servings. If you have leftovers, be sure to save them properly so you can enjoy this fine entree for lunch or snack later in the week.
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Marinated Mushrooms
March 2The great thing about marinated veggies, is that you can pack them in a lunch and enjoy fresh veggies any time of day. Serve as a side dish for any meal, or break them out when guests come by for an appetizing snack that’s healthy too.
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Spicy, Yummy and Crunchy
February 25This is a great treat anytime you have a crowd over. It’s easy to put together, but looks and tastes like it took hours! Makes 16 half cup servings. Pita chips are low in calories and fat. Much healthier than potato chips, pita chips are every bit as tasty. Pineapples are high in Vitamin C and manganese as well as being beneficial to digestion. Those of you ladies who are serious about your health and fitness will want to include pineapples in your full line up fruits to choose from. Health benefits…
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Tropical Fruity Ambrosia
February 23Fruity and fresh tasting, this ambrosia is truly delicious, colorful and fun to eat. Low in fat, sodium and cholesterol. This dish is chock full of Vitamin C and fiber, both necessary to compliment any women’s health and fitness program. Ladies, when you are working out every day, you need to replenish your energy with healthy carbs such as fresh fruits and veggies.
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Goat Cheese and Vegetable Casserole
February 18High in protein and calcium, and relatively low in fat, considering the cheeses added. Make sure you use low fat or fat free cheese, especially if having a meat serving with this meal. When it comes to women’s fitness choices, we all need a little variety of tastes. This casserole will satisfy your hunger and keep you satisfied until your next meal.
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Wild Rice and Chicken Salad
February 16If you like chicken salad, you’ll love this healthy variation with wild rice. An excellent source of protein, chicken is low in fat and calories. Wild rice is a much healthier choice for your fitness program than white rice and the salad greens and tomatoes add fiber and wonderful antioxidants needed to fight the effects of free radicals.
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Orange Banana Nut French Toast
February 11A wonderful way to start any women’s day! My version of French toast is sure to please everyone in the family both youngsters and adults. Keep it healthy with whole wheat bread and sugar free syrup.
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Breakfast Pizza
February 9This pizza recipe can be enjoyed at any meal—breakfast, lunch or dinner. It’s a great way to start out the day or you can look forward to having it after a hard day’s work. Keeping with our fitness program, choose low-sodium tomato sauce and fat-free cheese to keep your dish heart healthy. You can add other veggies to your pizza, too.
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Sesame Vegetable Stir-Fry with Oriental Noodles
February 4Ladies, here is a great way to eat Asian foods without leaving your home. This healthy dish is easy and quick to prepare for any day of the week. Add chicken or shrimp for a complete meal that will compliment your fitness program and is truly delicious.
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Pasta with Eggplant and Vegetable Sauté
February 2This dish is a real comfort food. The pasta and beans are tasty and will satisfy your hunger. This is a great meal to enjoy with family. Gather everyone at the dinner table and enjoy. Low in fat, sodium, sugar and cholesterol. A great source of protein and fiber, the beans are beneficial to every women’s health. Whole wheat pasta adds fiber and vitamins and the herbs and olive oil contain antioxidants to help protect against the effects of free radicals and toxins.
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Scallops with Linguine
January 28A quick and easy healthy dish that will please the whole family. Serve with a green salad with lots of tomatoes for the best health benefits. This recipe will be a nice addition to your diet program.
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Beautiful Braised Chicken with Plum Tomatoes
January 26You know Ladies, foods that are pretty on the plate attract our appetite and seem to satisfy us quickly. This colorful dish is really beautiful as well as healthy. Serve on white dishes and red napkins for a color coordinating presentation that is sure to please all. Serves 6.
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Shells with Beans and Broccoli
January 21A great meatless dish, this meal is satisfying and delicious. If you would rather have meat, you can substitute the beans for chicken. Cooks up quickly and the leftovers can be enjoyed for lunch, later in the week. This dish makes 6 servings.
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Warm Spinach Salad
January 19This salad makes a great meal for lunch or dinner. I like to serve it with Ken’s Lite Raspberry Vinaigrette Dressing. Choose any fat-free or low-fat, low calorie dressing that you like. Keep it light though, this salad is tasty all on its own.
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The Palm Beach Club
January 14For a fast lunch when the girls are over, I like to serve them this heart-healthy sandwich with a tropical flair. Stack it up, decorate with a frilly pick and serve them on some colorful plates. The girls feel like they’re dining at the resort. No need to add mayo to these clubs, the avocado will take care of that.
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Yummy Turkey Burgers
January 12Turkey burgers are some of my boy’s favorites. I like to serve them with side salad that’s loaded with our favorite veggies. Offer balsamic vinegar or homemade hummus for dipping.
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Turkey Cutlets
January 7These thin cutlets are easy to fix and so tender. Serve these up with a salad of chopped tomato and fresh herbs, garlic, basil and a pinch of salt and pepper tossed lightly with balsamic vinegar. Or serve it up with a side of broccoli or whole wheat pasta.
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Karens Favorite Salad
January 5Super food when you have super goals. This is a healthy salad, that is tasty any time of the day. I like the warm spinach leaves combined with the cool taste of the strawberries, the tomatoes, feta and walnuts give this salad a fabulous flavor.
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Seared Tuna
December 31Tastes like steak! Seared tuna is one of my favorite foods. Serve with green salad and tomato topped with your choice of low fat, low sodium Asian dressing. Serve on square plates with chop sticks for a fun meal with friends or family.
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Spiced Pork Chops with Baked Sweet Potatoes
December 29Pork chops tend to have a bad reputation when it comes to meat. But a diet that isn’t varied can become boring quick. If you enjoy pork chops now and then, try this dish with some added spice.
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Baked Smoked Chili Fries and Grilled Turkey Burgers
December 24For a fast healthy dinner that’s better than fast food, try this take on delicious chili fries and burgers. Chili fries are great as a snack, or for entertaining. Serve ‘em up with delicious and nutritious turkey burgers that you grill at home. Your kids and their friends are sure to love them.
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Cucumber-Tomato Salad with Basil and Chickpeas
December 22Talk about delicious! This is a great dish no matter what the weather. Cukes and tomatoes are always cool, but the chickpeas make this dish kind of warm and cozy.
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Ricky’s Pumpkin Muffins
December 17A great alternative to sugar-filled cupcakes. Mouth-watering muffins that are sure to please, just ask my son, Ricky–they’re his favorite! Extra bonus: your house will smell like an autumn breeze, while these are cakes are cooking. High in fiber, protein, beta carotene, omega 3 fatty acids. Pumpkin, pumpkin seeds and cinnamon are full of antioxidants. For a healthy heart and a prettier complexion.
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Fried Green Tomatoes
December 15A low-fat version of the southern staple; fried green tomatoes are one of my favorite foods. Best with homegrown tomatoes that are fresh picked from the garden, you can find nice firm varieties at your local fruit market or grocer’s stand.
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Richards Strawberry Cheesecake Mousse
December 10So sweet and berry-delicious, a delectable dish to complement any meal. Makes enough for 10-12 servings, so everyone can enjoy. A great dessert for ladies’ lunches, family gatherings or small parties.
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Nectarine No Apple Applesauce
December 8The nectar of the gods, as one Chinese Emperor hailed the nectarine, it’s fiber rich and full of vitamins. Great as a complement to any meal or enjoy a serving for snack. Adding a small amount of Stevia instead of sugar will sweeten your dish without adding calories.
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Quick White Bean Dip
December 3Who says you have to ditch the dips when you’re watching your diet? With this low-fat, high fiber spread, you can double dip for a devilish delight. A great snack but keep it healthy with veggies and whole grain crackers. Remember: portion control is a major factor in weight loss, so don’t over-indulge.
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Saucy Sexy Scallops
December 1In addition to the enormous benefits for the heart and its cancer fighting capabilities, scallops have also been hailed as a mood enhancer. Long known for its ability to reduce inflammation, these anti-inflammatory benefits work to diminish depression as well. So slip into something sexy tonight and enjoy all the sizzle of these saucy sexy sea scallops.
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Vivacious Vegetable and Bean Soup
November 26This is my favorite soup. Everything but the kitchen sink creates this pot full of goodness for mind, body and soul. A great comfort food when the weather gets cold, or serve it anytime of the year, when you just want a satisfying soup to come home to.
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Karens Power Pack Blueberry Banana Smoothie
November 24Anti-aging never tasted so great! What a way to start the day—or you can enjoy this flavorful feast at any hour. Packed with muscle building, carb burning potassium. This fruity concoction is a meal in itself. Power up and drink up!
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So Easy Salmon Patties
November 19This dish is simple to prepare and offers plenty of protein. Use oat bran instead of flour to add soluble fiber to your meal. Make extra to store in your fridge for a quick snack. I love salmon patties with a salad, rice or sweet potatoes. It’s also super delicious with a little unsweetened applesauce. Yummy!
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Cajun Chicken with Salsa
November 17This kickin’ chicken is low in fat and sodium, while providing a great source of protein and iron. Vitamin rich and nutrient dense, it’s a healthy meal that is sure to please.
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Banana Walnut Bread
November 12This is a delicious recipe that is meant for sharing. Bake one and take it into the office or classroom. Serve it to your family for a breakfast treat or snack. Remember: Life is all about balance. Moderation is key. Don’t sabotage all that hard work for something sweet.
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Turkey and Spinach Mushroom Burger
November 10If you get tired of the same old burger, step out of that rut and try something new. Turkey and spinach are great together, so why not marry them in a burger? Stuff in some mushrooms and you’ve got a hearty meal.
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Tuna Salad Bowls
November 5You’ll be the talk of the town, when you serve your guest these ruby red, edible salad bowls. Stuffed full of flaky white Albacore tuna, they look so appetizing! Tasty fresh, nutritious and delicious
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Chicken and Broccoli with Brown Rice
November 3Grab up the chop sticks–Chinese never tasted so good! This quick and easy meal will soon be your favorite for delicious nutrition that cooks up in a flash.
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Turkey Meatloaf/Turkey Meatballs
October 29Ladies choice! Whether you like it in a loaf or shaped in neat round meatballs, this lean ground turkey tastes great. Slice the loaf and serve on sandwiches during football season for a touch-down taste.
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Spicy Shrimp
October 27This dish is simply the best when served over rice or pasta. Serve it in 1/2 cup servings. Remember portion control is key! Goes great with a colorful salad, too.
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Chicken Cacciatore
October 22“Oh, what an exquisite meal!” That’s what your family will be saying when you cook this delicious dinner. The white wine gives it a rich taste, but without adding the calories you’d get from a heavy sauce. This dish is best when served over spinach!
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Apricot Turkey Breast
October 20Oh yummy! This is a naturally sweet way to dress ol’ Tom in all the brightest colors. Fortunately for you, the only parade he’ll be seeing is the one on your tabletop. Dig in and enjoy.
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“Panini Please”– A Ficarelli Favorite
October 15Serve this up for breakfast, lunch, dinner or snack. It’s yummy good for everyone! Design your very own to please your taste buds.
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Healthy Crab Cake Casserole
October 13No need to feel crabby, when you come home to this casserole. Assemble it the night before, then all you need to do is grab it right out of the fridge and pop it in the oven when you get home from work, school, church or gym. Serve it up with lots of veggies.
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Asian Salmon with Roasted Asparagus
October 8This calls for the fancy plates and real napkins. Definitely five star quality. It even sounds exquisite. A lovely dinner for lovers. Don’t overcook the salmon and you won’t be disappointed.
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Grilled Tuna Steaks with Pesto Sauce
October 6Quick and easy to make, especially if you make the Pesto sauce in advance, or buy it ready-made from the store. This meal is a great choice for a busy week night, when you just don’t have time to cook.
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Spaghetti Squash
October 1You don’t just have to get your spaghetti from pasta. Try this wonderful autumn to winter vegetable that’s perfect with turkey meatballs.
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Smoked Trout or Salmon with Dill Sauce
September 29A truly fast meal, when time is of the essence! Choose your favorite smoked trout or salmon, no need to cook it! Perfect with Caesar salad and lots of tomatoes. Go light with the dressing, to stay low-fat, low-sodium.
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Sweet and Simple Snapper
September 24“Keep it sweet and simple,” that’s what my husband always says. This simply sweet succulent seafood is superb. You’ll need to set aside some time to marinade it, so you might want to do some pre-prep the night before.
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Super Food Scrambled Eggs A Favorite From Breakfast at Karens
September 22Super charge your day with a energy-boosting breakfast. This fast and easy meal is perfect to eat any time of day, you don’t have to wait until morning to enjoy.
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