Recipe of the Week

Enjoy these healthy,
flavorful recipes without guilt.

Apple Pie Bites


My sister made these for New Year's Eve and I was amazed at the freshness, sweetness and crunch. These are about 30 calories per triangle. The raisins add the sweetness and there is no need for sugar. For the pie lover, these little bites of heaven can be stuffed with your favorite filling. You can keep the raisins in or replace them with 1 tbs. of brown sugar (this may add more calories). Just add your favorite fruit, a dash of the appropriate seasoning and your mouth will be overjoyed with every bite.


The Ingredients:


24 won ton wrappers

2 Pink Lady apples, peeled, cored and chopped

1/4 cup raisins

1/4 cup apple juice or water

1/2  tsp. cinnamon

powdered sugar (optional)




Simmer your apples, raisins and cinnamon until softened. Place a single won ton wrapper on your workspace and fill with 1/2 tablespoon or so of your filling. With a cup of water, wet two perpendicular sides of your wrapper and fold into a triangle. Take a fork and press the two joined sides until they are completely sealed. Spray both sides with cooking spray or you can, with your favorite butter or spread, brush both sides (this may add more calories). Place on a cookie sheet that has been lightly sprayed with cooking spray. Bake at 350 degrees until golden brown (about 15 minutes). Sprinkle with powdered sugar and enjoy!

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Creamy Greek Chicken with Caramelized Onions

greek chicken



2 tsp. olive oil

2 raw chicken breasts chopped

1 yellow or sweet onion chopped

1/2 cup reduced fat feta cheese

1 tbs sugar

2 tbs. red wine vinegar

2 tbs. fresh parsley or 1 tbs. dried parsley

Pita bread



Heat olive oil in pan and saute onions until translucent. Add sugar and caramelize until golden in color. Place in dish. Begin sauteing chicken with remaining oil and add red wine vinegar and parsley. When chicken is fully cooked add in your caramelized onions and feta cheese and gently stir until creamy. Serve with 1/2 piece warm pita bread, hummus and raw bell peppers.

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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.

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German Potato Pancakes

German Potato Pancakes


2 lbs freshly grated potatoes or frozen hashbrowns

1 small onion minced

2 tbs. flour

2 eggs

2 tsp. chopped parsley

1 tbs. vegetable oil.

2 strips bacon cooked and crumbled


Mix all ingredients and make into patties. Cook in vegetable oil until brown and crsip. Flip and repeat for other side. Serve with low fat sour cream and salad.

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It is Soup Time!


potato leek soup


Potato Leek Soup

3 large leeks

1 tablespoon olive oil

1 tablespoon butter

1/3 cup white cooking wine

5 golden potatoes cut into small cubes

32 oz. chicken broth

1 tbs. Thyme or 2 tbs. Fresh Thyme

1/2 teaspoon salt

1/8 teaspoon pepper

1 cup low fat half and half


Cut off the roots of the leek and get rid of any tough outer leaves. Cut each leek lengthwise in half, then crosswise into 1/4-inch-wide slices. Rinse leeks thoroughly. In a large pot, saute leeks in butter and add cooking wine, simmer and add chicken broth, thyme and potatoes. Bring to a boil and reduce heat to medium. When potatoes are tender add half and half and salt and pepper.

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Authentic Pinto Beans and Rice

beans and rice


Authentic Pinto Beans


1 small bag of dry pinto beans (1 pound)

salt pork

1 onion

2 chopped tomatoes



Preparation: Rinse beans and soak overnight. Next day, rinse and add beans, onion and tomatoes. Cover with water and cook for 4-5 hours. Add fresh chopped cilantro. Salt to taste.

Amazing Spanish Rice

1 1/2 cups long grain rice

2 1/2 cups chicken broth (I like to make mine)

2 oz. tomato sauce

2 fresh tomatoes, chopped

1 celery stalk chopped

1/2 medium onion

1 clove garlic minced

3 tbs. cilantro

1 tbs cumin

salt to taste

1 tbsp. canola oil


Prep all veggies before you start. Heat oil at medium heat and add the rice. Stirring often, toast until golden brown. While rice is toasting, mix together the broth and cumin and tomato sauce. Add , onions and garlic into the rice and stir for 1 minute until fragrant. Poor broth mixture into pot and add tomatoes, celery, and cilantro. Bring to a boil and then cover and reduce heat. Cook on low for 20 minutes.

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Masur Dahl (Lentil Soup)

Masur Dahl (Lentil Soup)


As Fall approaches, I start thinking of all the wonderful soups I can make. This is one of my favorites for its intense flavor and it is so easy to make.


The Ingredients

2 cups red lentils

7 cups water

2 teaspoons salt

4 thin slices ginger

1 pinch ground dried turmeric

1 tbs. canola oil

2 red onions, thinly sliced

2 cloves garlic, minced

2 teaspoons ground coriander

1 teaspoon ground cumin

1 dash cayenne pepper

1/2 cup chopped fresh cilantro



Bring lentils, water, and ginger to a boil in a saucepan. Reduce heat to medium-low and simmer for 10 minutes. Skim off and discard any scum that forms, then stir in the salt, ginger and turmeric, and simmer until the lentils are tender, about 1 hour more. Saute onions and garlic in a large skillet. Cook and stir until the onions are soft and beginning to brown, about 10 minutes. Add the coriander, cumin, cayenne pepper, and cilantro. Cook and stir for 2 minutes more, then set aside. Once the lentils are done, discard the ginger slices, stir in the onion mixture and ladle into bowls to serve.

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Stuffed Broccoli Phyllo

broccoli phyllo


The Ingredients

Phyllo dough

Chopped broccoli

1/4 red onion chopped

1/4 red pepper chopped

1/4 cup low fat Italian dressing

Olive oil



Mix broccoli, red onion, red pepper, and dressing. Grab 2-3 sheets of Phyllo Dough and fold in half length wise. Lightly brush with olive oil. Put a spoonfull of mixture at the bottom and fold flag style until you get a triangle. Brush top with olive oil. Bake at 450 degrees for 10-15 minutes. Delish!

spanikopita folded


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Black Bean and Rice Stuffed Peppers

Stuffed Peppers


The Ingredients:


2 yellow peppers halved

2 cups cooked red rice or brown basmati

1 cup corn

1 cup black beans

1/2 cup salsa or pica de gallo

1 tsp. cumin

1/4 cup chopped cilantro

1/2 cheddar cheese

(You can also add 1/2 pound ground turkey meat if wanting meat.)




Bake the halved peppers at 425 degrees until softened. (Cook meat if not going vegetarian.) Mix all your ingredients (except cheese) together and heat. Stuff peppers and sprinkle on cheese just for enough flavor. Bake until cheese is golden. Serve.


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Tandoori Turkey Burger




1 lb ground turkey

4 green onions chopped

3 tbs. fresh ginger

2 tbs. lemon juice

2 tsp. cumin

1/2 cup low fat greek yogurt

1/2 tsp. Cardamom

1/4 tsp. cayenne pepper

1/4 tsp. salt

1/2 cup cilantro chopped

4 whole wheat or plain buns 




Mix ground turkey, onions, ginger, lemon juice, 1 tsp cumin, cardamom and cayenne. Let marinate for 25 min. Form into patties and grill until opaque.  Mix yogurt and 1 tsp cumin together. Place patties and cilantro in buns and serve with yogurt dressing


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