Angel Hair Pasta with Shrimp

1/2 lb. of whole wheat angel hair pasta

4 chopped garlic cloves

1 cup cherry tomatoes halved

1/2 lb. medium shrimp peeled and deveined

2 tbsp. olive oil

salt and pepper to taste

1 1/2 tbsp. chopped fresh basil


Saute garlic in olive oil until it is light brown. Add shrimp and cook for 2-3 minutes. Add tomatoes and salt and pepper. Cook for 4-5 minutes. While sauce is simmering, bring water for the pasta to a boil and cook pasta until it is al dente. Drain and add the sauce. Toss well and garnish with fresh basil.


Spaghetti with Vegetables and Garlic Oil

1 lb. whole wheat spaghetti

1 cup julienned red onion

1 1/2 cups chopped carrot

3 cup fresh mushrooms sliced in half

2 cups chopped zucchini

6 garlic cloves chopped

1/2 tsp. red pepper flakes

2 tbs. olive oil

grated parmesan


Saute vegetables in olive oil until browned. Add salt and red pepper flakes. Cook pasta until al dente. Add 1 cup of the pasta water to the vegetables. Drain the pasta and add the pasta sauce and serve. Top with parmesan.


Italian Lemon Chicken with Capers - Submitted by Sharon


2 chicken breasts, sliced into cutlets (you should end up with 4 large pieces of chicken)

1/2 lemon: for juicing

Chicken or vegetable broth (3-4 tbsp)

3 tbsp capers

flour for flouring chicken

cooking spray

salt and pepper to taste


Slice chicken breasts into cutlets and pat dry. Put flour onto a plate large enough for the chicken, and lightly press the chicken into the flour on each side, shaking to remove extra flour. Spray cooking spray into pan over medium heat and add chicken once the pan is hot. Brown the chicken on both sides. Squeeze the juice from 1/2 lemon and remove seeds and pour over the cutlets (this will also 'deglaze' the pan). Add the capers plus broth (1 tbsp at a time) to create a 'sauce' for the chicken. Serve over pasta or on its own with a nice chopped salad.


Low Calorie Pizza Bagels - Submitted by Sharon

These low-cal pizza-bagels will hit the spot! Use Thomas brand 'Bagel-thins' to reduce the calorie content and then load the pizza bagel up with as many sauteed veggies as you want! the only thing limiting the potential of this snack is your imagination!


1 bagle-thin

2 tbs. Skim Mozzerella cheese

2 tbsp Spaghetti sauce (1 per bagel thin)

sauteed veggies to taste


Assemble pizza bagel with sauce and cheese and add your desired toppings. For an even crunchier pizza, try toasting the bagel thin first! 


Pork Piccata - Submitted by Shazzy 

3 Tbsp all-purpose flour

1 tsp table salt, divided

1/2 tsp black pepper, freshly ground, divided (or less to taste)

1 pound(s) lean pork tenderloin, trimmed, cut into 16 thin slices

2 1/2 tsp olive oil, divided

3/4 cup(s) canned chicken broth, reduced-sodium

1/4 cup(s) fresh lemon juice

2 tsp cornstarch

2 tsp butter

1 Tbsp capers, drained

1/2 tsp minced garlic

12 oz spinach, baby-variety


In a small bowl, combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper; sprinkle over both sides of pork, shaking off excess. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork (in 2 batches if necessary) and cook until just cooked through and golden, about 1 1/2 minutes per side; set aside on a serving plate and cover to keep warm. In a cup, whisk together broth, lemon juice, cornstarch, 1/4 teaspoon salt and 1/8 teaspoon pepper until blended. Pour into same skillet and whisk to combine with pan drippings; simmer until slightly thickened, about 1 minute. Remove skillet from heat; stir in butter until melted. Stir in capers and spoon over pork; cover to keep warm. Heat remaining 1/2 teaspoon oil in same skillet over medium-high heat. Add garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach to skillet in batches, tossing mixture and adding more spinach as some of it cooks down. Cook, tossing, until wilted and tender, about 2 minutes. Sprinkle with remaining 1/4 teaspoon salt, a pinch of pepper and serve with pork. Yields 4 slices pork, about 3 tablespoons sauce and 1/2 cup spinach per serving.