Easy Tomato and Herb Rigatoni

Easy to make and full of healthy goodness, this dish is sure to please your entire family. Pre-prep ingredients and allow time for flavors to meld. Prepare side salad while pasta is cooking and you can serve your meal in less than 30 minutes.

2 cups peeled, seeded and chopped tomato
2 Tbsp shredded fresh basil
1/4 cup chopped fresh parsley
2 tsp minced garlic
1-1/2 tsp fresh lemon juice
1-1/2 tsp olive oil
1/2 teaspoon chopped fresh mint
1/2 tsp pepper
1/4 tsp crushed red pepper
8 oz. Rigatoni (whole wheat) pasta, uncooked


1. Combine all first 10 ingredients in a large bowl.
2. Let stand at room temperature for 1 hour.
3. Cook pasta.
4. Add tomato mixture and toss well.
5. Optional low-fat grated cheese.
6. Serve with a side salad.

Health Benefits:
Low in saturated fat, low in cholesterol and low in sodium and sugar. A health conscious dish that combines Vitamins C, A, K and E along with enough antioxidants to wage war on all of those cancer causing free radicals that we encounter every day.

Apple/Banana Breakfast Sandwich

Getting 5 or more servings of fruits and vegetables is easy when you start your day with a delicious fruit sandwich. The peanut butter holds it all together and gives you the healthy fat and protein that you need to stay satisfied.

1 apple, thinly sliced
1 banana, thinly sliced
2 Tbsp chunky low-fat peanut butter
1/2 tsp cinnamon
1 or 2 slices Ezekial bread (raisin), toasted
Sprinkle of honey


1. On a plate or cutting board, spread peanut butter on the bread slice(s)
2. Layer each ingredient on top of bread, saving the honey for the topping.

Health Benefits:
An apple a day will help to keep the doctor away…that’s because apples provide so many healthy benefits. A great source of fiber, apples also help to regulate blood sugar and satisfy your hunger. Eat one before dining out and you won’t be tempted to gobble up the bread in the bread-basket before you get your order.

Teriyaki Lamb Chops

Add some versatility to your menu with lamb chops, cooked especially for the girl who wants a bikini ready body. This delicious and nutritious dish goes all out to cut fat and calories but never skimps on taste.

(4) 5 oz. lean lamb chops
1/2 cup dry sherry
1/4 cup brown sugar
1/4 cup low sodium soy sauce
2 Tbsp water
1 Tbsp ginger
Pam cooking spray


1. Trim fat from chops.
2. Place chops in zip lock bag.
3. Combine sherry and next 4 ingredients in a bowl and stir well.
4. Pour into plastic bag over chops to coat.
5. Zip plastic bag and place in refrigerator to marinate chops in mixture for 6 to 8 hours.
6. Remove chops from marinade and grill 7 to 9 minutes on each side.
7. Bring marinade to a boil then simmer and pour over chops.

Health Benefits:
Low in saturated fat, low in cholesterol and low in sodium. A high protein meal that is big on taste but low enough in calories to keep your waistline small.

Crunchy Cran-Apple Breakfast Couscous

Get creative in the morning with a wholesome bowl of couscous made to your liking. I’ve included cranberries, apples and walnuts in this one, but you can substitute your favorite fruits and nuts.

Whole wheat couscous
6 oz. non-fat Greek yogurt
2 Tbsp chopped walnuts
2 tsp dried cranberries
Pinch of cinnamon


1. Pour 1/2 cup boiling water over 1/4 cup whole wheat couscous.
2. Cover and let sit for 5 minutes, until water is absorbed.
3. Fluff with fork.
4. Add 6 oz. non-fat Greek yogurt,
5. Add 2 Tbsp of chopped walnuts
6. Add 2 tsp dried cranberries.
7. Add pinch of cinnamon

Health Benefits:
Brimming with antioxidants and whole wheat benefits. It’s heart healthy and low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. The yogurt and walnuts add a healthy portion of protein making this variable cereal a figure friendly find.

Dark Chocolate & Pistachio Apricots

When I want something sweet I like to treat myself to a delectable dish of chocolate. Besides the many health benefits that are associated with dark chocolate, it just feels good to indulge. And what better way to pamper myself than with the sweet taste of apricots paired with the crunch of some fresh chopped pistachios? You will love it!

1/4 cup semi sweet dark chocolate chips
24 dried apricots
4 Tbsp chopped pistachio nuts


1. Melt chocolate chips.
2. Dip half of each apricot in melted chocolate and sprinkle with pistachios.
3. Cool in refrigerator.

Health Benefits:
Great tasting antioxidants, Apricots and Pistachios and Dark chocolate are good for the heart. Apricots relieve constipation and provide protective health benefits. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Iron rich, this snack is great after a workout.