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Healthy Cooking

Berry Delicious Dessert

March 19

Looking for a colorful dessert that looks great and keeps you looking great? Well, this beautiful berry dish is sure to provide the solution and is guaranteed to be enjoyed down to every mouth-watering morsel. 6 oz blackberries
6 oz raspberries
1 pint ..

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Healthy Cooking

Sweet Mango, Onion, Papaya Turkey Burgers

January 8

You will think you are in the Islands when you try this tropical treat. Rich and sweet, these burgers are great served over rice or lettuce leaves.

1 peeled papaya
1 peeled mango
1 small ..

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Raspberry Rhapsody

October 30

This is a tasty pudding that can be enjoyed morning, noon or night. It’s quick and easy to make, so you can have a healthy snack in just minutes. Increase the ingredients and serve it to your guests, they’ll find it hard to resist as this lovely dish will leave them with a lasting impression.

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Brussels Sprouts and Hazelnuts

August 21

If you have trouble eating your vegetables or can’t get your kids to at least try some of the green varieties, try this twist on Brussels sprouts for a healthy switch. Hazelnuts have a distinctive taste and are usually reserved for desserts, making this an enticing topping for a common vegetable.

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Ficarelli Fagioli

June 12

A Ficarelli Family Favorite. We try to have this a few times each month, especially in the winter.
Not a quick fix, this meal takes a while to prepare, but the taste is worth the extra time.

1-1/4 cups of favorite dried northern beans
2 quarts water
Olive oil spray
1 tsp …

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Cashew Chicken Salad Wrap

April 3

I love to make this ahead of time and serve it after bike riding with the boys, power walking with a friend or a fun game of tennis with a fierce competitor. It’s a great treat to have on hand when the kids get home from school or when my girlfriends stop by for a little get together. Serves …

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Farmers Market Vegetable and Penne Pasta

January 23

After a long day or a vigorous workout, I love this abundant mix of veggies over pasta. The colors are amazing and will dress up any table. It’s great to have for lunch or dinner.

Health Benefits: Low in fat, low in cholesterol, low in sodium, low in sugar. This dish is full of antioxidants, vitamins and nutrients. High in fiber and easily digestible, this farmer’s feast is …

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Christmas Colored Salad

December 19

Red, green and white are the traditional colors of Christmas, but you won’t have to wait until December to enjoy this sumptuous salad. As vivid as a Christmas tree, this salad brings excitement at every presentation.

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Asian Salmon with Roasted Asparagus

September 10

This 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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Cha-cha Mamas Chicken and Black Bean Burrito

August 21

A great reason to say Ole! This tasty treat is good to eat, and you don’t have to go South of the Border to enjoy this butt-kicking burrito. Serve for lunch or during the week for dinner. It makes a great snack for the kids if you want to cut them into. Serves 4.

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Brown Rice, Asparagus and Shrimp Medley

July 24

Down here in South Florida, I never tire of shrimp. It’s plentiful and fresh and oh so tasty. The secret to great shrimp, is to cook it carefully, you mustn’t overcook, but it needs to be pink and not gray. This dish is easy to prepare, prepare the rice the night before so it has time to chill, the rest of the dish takes only minutes to fix.

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Balsamic Chicken and Strawberry Salad

July 7

Chicken is such a versatile meat that you can serve it several times in a week without cooking the same thing over and over. This recipe is great for lunch or dinner. After trying a version of this salad at a restaurant, I went home and created my own low fat version.

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Escarole Mix

June 7

My Great Grandma Titone ate Escarole everyday and she lived to be 106 years old. It’s a great addition to any Italian dish.

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Yummy Couscous

May 18

I love couscous, it is one of my favorite fun foods to eat. Serve it with any protein for a well-balanced meal. You can have it for lunch, dinner or snack.

Health Benefits:
Low in saturated fat, low in calories, low in cholesterol, low in sodium, couscous is an excellent choice for complex carbohydrates. It is a good source of protein, although I recommend eating it with an additional protein.

1 Tbsp olive oil
3/4 cup onion
1/2 cup…

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Spaghetti Squash

April 28

You don’t just have to get your spaghetti from pasta. Try this wonderful autumn to winter vegetable that’s perfect with turkey meatballs.

1 spaghetti squash
Salt and pepper to taste (optional)
2 large garlic cloves, pressed
1/2 tsp cinnamon
2 Tbsp extra virgin olive oil

Directions:
1. Boil …

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Sassy Salsa Turkey Grill

April 18

Kick up the flavor of grilled turkey when you top it with this sassy little salsa that you prepare yourself and have complete control over the sugar and sodium. Do the pre-prep early in the day so the chicken can marinate while you take on the day. The rest is quick and easy and you will have dinner prepared in less than …

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Healthy Fried Brown Rice and Vegetables

April 7

Brown rice is much healthier to eat than white rice that’s because brown rice undergoes far less processing than the white variety. With brown rice, only the outer hull is removed, preserving many of the nutrients and fiber. Cooked with vegetables, this healthy rice dish will satisfy your appetite and can be enjoyed for lunch, snack of dinner.

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Chicken Whole Wheat Pasta Salad with Sun Dried Tomato Dressing

March 20

The kids love this pasta dish. It is easy and quick to make so you are in and out of the kitchen in no time. It tastes so good, folks will think you’ve been slaving under the fire all day to prepare this perfectly pleasant pasta treat.

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Nutty Fruity Tooty Salad

March 1

This is a great twist on an old favorite, chicken salad. The fruit and pecans are a sweet and nutty way to make this a fun dish to serve most anytime. Prepare it early and put it in the refrigerator, it will keep for a few days and makes a great go-to meal when you don’t have time to cook.

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Chicken Marsala Fettuccine

February 14

This recipe is ever so yummy and delicious; it will be hard not to go for seconds. Portion control and preparation are the strongholds that keep this meal from becoming a diet buster. It tastes so good and what’s even better is it is good for you too.

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Fast Black Bean Chicken Salad

January 26

I love this recipe because it is so versatile. Sometimes I like to add red bell pepper and even corn to the mix. It’s simple, fast, and all the ingredients are easy to find at your local grocery store.

4 chicken breasts
1 can low sodium black beans
Favorite jar of low sodium…

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Angel Hair with Clam Sauce

January 10

Italians like to have a dish of pasta with clam sauce along side most of their entrees. I enjoy the Angel Hair pasta and have even eaten it for breakfast before. The clam sauce is healthy and delicious and a little bit goes a long way.

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Shrimp and Fennel in Garlic Sauce

December 8

I had this entrée at one of my favorite restaurants and found it so satisfying although they gave me way more food than I could eat at one sitting. I experimented with it at home and came up with this version.

1 lb large shrimp (cleaned)
2 Tbsp fresh …

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Potato Lasagna

November 1

“Oh Mama, make some more!” That’s what my boys say when I prepare this Ficarelli family favorite. It’s all the good stuff you love about lasagna but it’s made with potatoes instead of meat. The veggies add some extra texture and it makes a beautiful casserole to prepare for guests.

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Ricky Tiki Pineapple Dressing

October 4

This is a family favorite that I lovingly named after my son, Ricky. It could be called Sneaky Tiki dressing because of the clever substitution of yogurt in place of sour cream. The pineapple and vanilla yogurt make it nice and sweet, or if you prefer a less sweetened version, opt for plain yogurt instead of vanilla flavored.

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Yummy Pineapple Dip

September 1

This dip is elegant enough for a garden party and easy enough to make for a quick snack. It’s great with pita chips, as a finger sandwich spread, on top of a salad or just eaten as a side dish with any meal. Dress it up or down, it’s a fun dish no matter how you enjoy it.

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Raspberry Rhapsody

August 11

This is a tasty pudding that can be enjoyed morning, noon or night. It’s quick and easy to make, so you can have a healthy snack in just minutes. Increase the ingredients and serve it to your guests, they’ll find it hard to resist as this lovely dish will leave them with a lasting impression.

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Almond Milk and Honey Oatmeal

July 21

I love this oatmeal; it is one of my favorites. Add the raisins and the apples for all the benefits of a rounded meal. You can serve it with a couple slices of turkey sausage or egg whites to boost your protein to keep you satisfied until your next meal.

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Bluer Than Velvet Pudding

June 30

Just like that romantic song by Bobby Vinton, this pudding will put a smile on your face. That’s because it is a tasty dessert treat that’s low in calories and saturated fat. It is so pretty that you will want to make enough to share with family or friends.

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Herbs with Orzo

June 7

Enjoy this healthy grain as a side for lunch or dinner. It makes a great snack when you add some golden raisins. It’s all in the presentation, so for a real treat, serve it up in mini dessert bowls, or scoop it up into a perfect petite mold and add a mint leaf or a few tiny pieces of carrots as garnish along with the pine nuts.

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Herb Chicken Fillets

May 17

An easy to prepare meal the whole family will enjoy. Cleanup time is minimal. Double your fitness fun and use your time wisely while this delicious dish is marinating. Go for a bike ride, do some crunches or take a nice long walk before you begin cooking.

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Yes Cheese – Stuffed Burgers

April 7

Cheese burger, cheese burger – yes, you can enjoy cheese stuffed burgers and still watch your weight. It is more about what kind of cheese and burger that you choose that makes the difference. These burgers go a long way to making an American favorite and healthy dish the whole family can enjoy.

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Halibut Mango Saucey

March 3

Talk about a sexy, sultry, saucy way to serve up this cold-water fish. Mango sweetens up this king of the water and makes every bite a flavor-filled delight.

(6) 4 oz. halibut steaks
¼ cup lemon juice and…

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Terris Favorite Turkey Pita Sandwich

February 8

My friend Terri loves this turkey pita sandwich. It’s an alternative from a roast beef sandwich that I make, but her favorite is when I make it with turkey. The tomatoes really add a great taste that brings out the flavor of the turkey and horseradish mustard makes it zingy. This recipe serves 4.

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Sunny Shrimp Salad

February 2

This shrimp salad is a summertime favorite of mine. Georgia peaches come in season at the end of June, or early July and they are so juicy and sweet. The apricot and mango tossed with the shrimp give this salad a sunny feel from the tip of your tongue to the bottom of your tummy. It’s yummy!

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Pretty Peachy / Pear Crisp

February 1

Great as a snack or a dessert served after a fine meal. It reminds me of the springtime, but of course can be served any time of the year. It tastes so good, you’ll feel guilty, even though it’s actually a healthy treat.

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Cheesy Baked Seafood

January 27

This wonderful dish makes 4 nice healthy servings. I like to serve it with rice and broccoli or asparagus. Potatoes are a great complement too. Toast some whole grain bread and serve.

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Just Peachy…Apple Sauced Pork over Rice

January 25

I love this recipe, it’s simple to make but it tastes like it took hours to prepare. It’s great to have during the week when you don’t have much time to spend in the kitchen. The two fruits together provide a tropical taste that is sure to please.

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Sweet Surprise and Mozzarella Salad

January 20

This salad is so sweet and delectable, it makes my mouth water just writing about it. Drizzle on top with a little olive oil and balsamic and the taste comes to life. Enough to serve 4 people.

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Karens Salmon with Pineapple Salsa and Spinach & Tomatoes

January 18

Salmon is such a healthy fish to eat, that I am always looking for new ways to serve it. I came up with this idea after having something similar in a restaurant. Tomatoes are a favorite at my house, so I added them and tossed in the spinach in place of rice. Of course, if you still want, you can add rice, orzo or light pasta. This recipe makes 4 servings.

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Smothered Honey Red Onion With Chicken and Peas

January 13

I tried this recipe at a friend’s house and loved it. It’s easy to make and the honey adds a nice sweet taste that traps the succulent juices in the chicken. This recipe makes plenty for 4 people.

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Ten Point Tuna Pita Sandwich

January 11

This sandwich deserves a 10 or whatever the highest rating is. It tastes good and it’s easy to make. Don’t settle for any old sandwich when you can get a high scoring tuna pita like this one. A great way to satisfy the appetites of even the most active of athletes. Serves 4.

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Green Bean and Walnut Salad

January 6

I’ve tried this salad at a number of restaurants, but I like this recipe the best. It’s easy to make and it always tastes good. This recipe serves 4.

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Chili Spiced Chicken with Pineapple Salsa and Spinach & Tomatoes

January 4

This dish is superb. I came up with the idea based on another recipe of mine and I thought it gave a whole new flavor to our mainstay—the chicken breast. It’s easy to make and doesn’t require too much time in the kitchen. This recipe makes 4 servings.

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Star-Struck Stir Fried Chicken, Asparagus and Mushroom

December 30

The first night I tried this recipe, there was a meteor shower, that’s how I came up with the name. It kind of stuck and so my kids just refer to it as star-struck chicken. It’s quick to make, it’s healthy and it tastes great.

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Red Onion, Tomatoes, Black Olive, and Herb Salad

December 28

This salad is as pretty as a pizza. All the colors come together to make this a vibrant dish the whole family will enjoy. Serve with a main dish, sandwich or bowl of soup. Add a sprinkling of croutons or flak seed for a healthy crunch.

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Fruity Crab Salad With Curry Dressing

December 23

I love to eat salads, so I’m always searching for new recipes. I tried this salad at a friend’s shower and it was delicious. I actually brought home a small container so I would have all the ingredients to try one on my own.

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Tuna Steaks with Mango Peach Salsa

December 21

These tuna steaks are the cat’s meow. Hopefully, if your cat is around, you can keep his paws off this tempting treat. The tuna is fabulous and the mango peach salsa adds the sweet tangy taste that will make you savor every bite. This recipe serves 4 people and maybe one kitty.

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Salmon, Spinach and Berry Salad

December 16

I had a similar version of this recipe at a party, but could not get the original recipe. I went home and from memory created my own dish. I love to experiment and my family doesn’t mind playing the guinea pig. Use your imagination to make this dish, all yours.

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Healthy Peach Shake

December 14

This healthy shake is great to enjoy any time of the day. Make it and take it on the go, drink it for breakfast or enjoy it as a healthy snack. If fresh peaches aren’t in season, choose canned or frozen peaches but drain the excess syrup so it’s not too sweet.

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