This rustic Italian-inspired dish packs a lot of flavor.  The flavor comes from the sun-dried tomatoes and Romano cheese while fresh marjoram gives the dish a great aroma.  Make the dish healthier by serving with sautéed fresh spinach or steamed broccoli.

Ingredients:

8 ounces orzo (preferably whole-wheat), 1 cup water, 1/2 cup chopped sun-dried tomatoes (not oil-packed), 1 fresh tomato (diced), 1 clove garlic (peeled), 3 teaspoons chopped fresh marjoram (divided), 1 tablespoon red-wine vinegar, 2 teaspoons plus 1 tablespoon extra-virgin olive oil (divided), 4 boneless and skinless chicken breasts (trimmed), 1/4 teaspoon salt, 1/4 teaspoon freshly ground pepper, 1 9-ounce package frozen artichoke hearts (thawed), 1/2 cup finely shredded Romano cheese…

Chicken is a good source of protein.  Chicken has a great taste, healthy, low fat and is easy and versatile to cook with.  Try this chicken recipe with a yummy mushroom cream sauce.  Just add a little bit of cream to masking the delicate flavors of the chicken.

Ingredients:

2 5-ounce boneless, skinless chicken breasts (trimmed and tenders removed), 1/2 teaspoon freshly ground pepper, 1/4 teaspoon salt, 1 tablespoon canola oil, 1 medium shallot (minced), 1 cup thinly sliced shiitake mushroom caps, 1/4 cup reduced-sodium chicken broth, 2 tablespoons heavy cream, 2 tablespoons minced fresh chives or scallion greens

Procedure:

1. Season chicken breasts with salt and pepper on both sides.

2.  Heat oil in…

This simple and budget friendly recipe is great for the whole family.  The peanut flavor is definitely delicious and it is very healthy because it is packed with different vegetables.

Ingredients:

1 pound boneless and skinless chicken breasts, 1/2 cup smooth natural peanut butter,  2 tablespoons reduced-sodium soy sauce, 2 teaspoons minced garlic, 1 1/2 teaspoons chili-garlic sauce, 1 teaspoon minced fresh ginger, 8 ounces whole-wheat spaghetti, 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

Procedure:

1. Boil the pasta in a pot according to package directions.  Before the pasta completely cooks, add the vegetables in the pot with the pasta.  Drain and reserve some of the cooking…

This quick and easy shrimp recipe is definitely low in calories because it only contains 187 calories.  You can serve this with pasta, mashed potatoes, mixed green salad or whole grains like bulgur or brown rice for a healthy and yummy meal.

Ingredients:

1 tablespoon extra-virgin olive oil, 1 large fennel bulb (cored and cut into 2-inch-long strips), 1 15-ounce can diced tomatoes(preferably fire-roasted), 1 tablespoon chopped oregano, 1 pound raw shrimp (peeled and deveined), 2 tablespoons capers(rinsed), 1/4 teaspoon freshly ground pepper, 1/4 cup crumbled feta cheese

Procedure:

1. Heat the oil in a large pan over medium heat.

2. Add fennel and cook with occasional stirring for 6 to 8 minutes.  Add tomatoes…

This easy and simple dish is definitely yummy and healthy.  It contains 39 calories and 2 grams of fat per serving.  Try serving this beef-wrapped asparagus for parties and you’ll definitely impress your guests with a yummy starter.

Ingredients:

16 asparagus spears (trimmed), 1 teaspoon extra-virgin olive oil, salt and freshly ground pepper to taste, 2 thin slices beef (cut in half lengthwise)

Procedure:

1. Preheat the grill to medium.
2. In a medium bowl, combine the olive oil and asparagus and season with a pinch of salt and pepper.
3. Wrap beef around the middle of 4 asparagus spears.  Repeat the process to make 4 bundles.
4. Oil the grill rack and grill the asparagus bundles…

Poaching is a great way to make fruit desserts because it brings out the flavorful juices of fruits.  Try this poached strawberries and rhubarb topped with an airy meringue for a healthier alternative to heavy whipped cream or ice cream.

Ingredients:

Fruit: 1 pound fresh rhubarb (cut into 1/2-inch pieces), 1/2 cup sugar, 1 teaspoon grated fresh ginger, 2 cups fresh strawberries (hulled and halved)
Meringue: 3 large egg whites, 1/4 teaspoon cream of tartar, 1/3 cup sugar

Procedure:

1. Preheat oven to 350°F.
2. Combine rhubarb, sugar and ginger in a medium-sized bowl.  Divide the rhubarb mixture among six 8-ounce ramekins and place the ramekins on a baking sheet and cover with foil.  Bake in…

This chicken recipe is low in calories because it contains 261 calories per serving.  You can serve this with roasted onions, leeks and garlic on the side for a yummy dinner for you and your family.

Ingredients:

2 cups thinly sliced onions, 1 cup thinly sliced leeks (white and light green part only) , 4 cloves thinly sliced garlic, 3 tablespoons extra-virgin olive oil, 2 teaspoons fresh thyme leaves, 1/4 teaspoon salt, 2.5 to 3 pounds bone-in chicken pieces (thighs, drumsticks or breasts without the skins), 1/4 cup Dijon mustard, 2 teaspoons minced shallot, 1 1/2 teaspoons chopped fresh rosemary, 1 teaspoon reduced-sodium soy sauce, 3/4 teaspoon freshly ground pepper

Procedure:

1. Preheat oven…

The Mediterranean diet is an effective way to lose or maintain weight.  It is also good for the heart because of the ingredients used.  If you want to eat like the Mediterranean’s, follow these easy and simple tips.

1.  Stock your pantry and cook at home instead of eating out.  Cooking at home will make sure you get to choose the right ingredients for your meals.  Stock your pantry with Mediterranean-inspired staples like canned tomatoes, olives, whole-wheat pasta and frozen vegetables.

2.  Get your protein from beans and fishes instead of eating meat.  You’ll lower your intake of saturated fat when you decrease your intake of meats and you’ll add fiber and…